Alcohol and Your Health: If You’re Going to Drink, Here’s How to Do It Smarter

Wendy Francis, NBC-HWC – Board-Certified Health Coach and Functional Nutritionist

Let’s just say it straight. As a health coach, the less alcohol you drink, the better.

That’s not meant to take the fun out of life. It’s meant to give you the full picture so you can make informed choices.

Because here’s what most people don’t realize. Even small amounts of alcohol impact your body more than you think.

What Alcohol Actually Does in Your Body

The moment alcohol enters your system, your body shifts priorities.

Your liver immediately stops focusing on things like fat metabolism, hormone balance, and detoxification of other toxins. Instead, it prioritizes breaking down alcohol because your body recognizes it as a toxin.

This has a ripple effect:

• Sleep quality drops, especially REM sleep
• Cortisol levels can rise
• Blood sugar becomes unstable
• Inflammation increases
• Fat burning slows down
• Brain function and recovery are impaired

Even one or two drinks before bed can prevent your body from entering the deep, restorative sleep it needs to repair and recharge.

That is the real purpose of sleep, and alcohol interferes with it.

So If You’re Going to Drink, Let’s Make It Smarter

This is where we shift from restriction to strategy.

If you choose to drink, aim for options that are lower in additives, lower in sugar, and less processed. Your body will still have to process alcohol, but you can reduce the overall burden.

Cleaner Alcohol Choices

Tequila

Tequila is often one of the better options when it is pure and properly made.

• Look for 100 percent agave on the label
• Choose Blanco over Reposado or Añejo for fewer additives
• Avoid “pre-mixed” tequila drinks which can contain added sugars

Recommended brands:

• LALO Tequila
• Tequila Ocho
• Don Fulano

These tend to be cleaner, with fewer additives and a more transparent production process.

Vodka

Vodka can be a clean option when it is well distilled.

• Look for simple ingredient lists
• Organic or potato-based vodkas can be easier on some individuals
• Avoid flavored vodkas which often contain added sugars and chemicals

Recommended brands:

• Tito’s Handmade Vodka
• Chopin Vodka
• Belvedere Organic Vodka

Wine

Wine can be one of the more complex categories because of additives, sulfites, and sugar content.

• Look for organic or biodynamic wines
• Choose dry wines over sweet varieties
• Lower sugar content typically means less of a blood sugar spike

Recommended options:

• Dry Farm Wines
• Frey Vineyards (organic)
• Biodynamic European wines

Beer

Beer is more processed than most people realize and often contains gluten, additives, and preservatives.

• Look for organic or craft beers with minimal ingredients
• Avoid heavily processed light beers with added stabilizers
• Consider gluten-free options if sensitive

Cleaner options:

• Organic beers like Samuel Smith Organic Lager
• Gluten-free options like Glutenberg
• Simple craft beers with limited ingredients

Simple Rules to Minimize the Impact

• Never drink on an empty stomach
• Hydrate before, during, and after
• Stick to one type of alcohol per occasion
• Avoid sugary mixers
• Give your body alcohol-free days

The Bottom Line

Alcohol is not health food. No matter how clean the source is, your body still has to work hard to process it.

But life is about balance.

If you choose to indulge, do it with awareness. Choose higher quality options, reduce the load on your system, and support your body in recovery.

And if your health goals are not where you want them to be, alcohol is always one of the first places I look with clients.

Disclaimer

This content is for informational and educational purposes only and is not intended as medical advice. Always consult with your healthcare provider regarding any health concerns or before making changes to your diet or lifestyle.

Sources

• National Institute on Alcohol Abuse and Alcoholism (NIAAA)
• Sleep Foundation
• Harvard T.H. Chan School of Public Health
• Journal of Clinical Sleep Medicine
• US Dietary Guidelines for Alcohol