What Happens To Your Body When You Drink

Did someone say shots?! Alcohol — most of us have had it and still enjoy it! There’s a drink for every reason, season and occasion:

• Champagne for celebrations!
• Shots for that 50th birthday!
• Wine for girls’ night!
• Beer to survive the Cleveland Browns!

Whether it’s a glass of wine after wrangling the kids or a bourbon on the rocks after a long day at the office, those “adult beverages” can feel non-negotiable. They’re how you relax, connect and unwind. The problem? Beyond the fun and social vibes, alcohol has layers—especially when it comes to your health, fitness and results. That nightly pour might be quietly working against your goals—like losing fat, feeling energized and crushing your workouts. So if the scale’s stuck, your jeans feel snug, or your mood and energy are dipping, it’s time to raise a glass… to the truth! This blog uncorks what alcohol is really doing to your body—and your results. Here’s what’s on deck:

• What Happens to Your Body When You Drink
• How Alcohol Affects Your Results
• Creating Balance: Acute vs. Chronic Consumption

_______________________________________________________________________________________________________________ WHAT HAPPENS WHEN YOU DRINK?!

Alcohol is often called the “unnecessary fourth macronutrient” — and for good reason! It’s in a whole different league (and not the good kind) compared to the three real macronutrients: protein, smart carbohydrates and heart-healthy fats.

Here’s a quick refresher:

• Protein & Smart Carbs: 4 calories per gram — they fuel your brain and muscles.

• Heart-Healthy Fats: 9 calories per gram — they provide long-term energy and help your body absorb essential vitamins.

And then there’s alcohol — coming in at 7 calories per gram and offering zero nutritional value.  That’s why it earns the nickname “empty calories.”

So what actually happens when you sip that cocktail or pour a glass of wine?

Once alcohol hits your system, it goes straight into your bloodstream and makes a beeline for your liver. Translation: your metabolism, recovery and fat-burning all take a backseat while your liver works overtime. And that’s just the tip of the alcohol iceberg!

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7 WAYS ALCOHOL RUINS RESULTS 

Let’s be real — alcohol isn’t just a buzzkill for your health. It affects almost everything your body is trying to do to get stronger, leaner and feel better! Here’s what really happens when you drink (and why your results slow down or stop altogether):

#1. Fat Loss:  When alcohol enters your body, everything else comes to a screeching halt!

Unlike carbs, protein or fat, your body can’t store alcohol and thus treats it like a toxin that needs to be burned off immediately. During this time (which can last 12–36 hours), fat burning stops completely, and your body stores carbs and fat instead of using them for energy.

Translation: you can crush your workouts and track calories perfectly, but you can’t out-train alcohol. It’s one of the biggest reasons people struggle to lose fat or see muscle definition—even when they’re “doing everything right.”

#2. Muscle Building: Your body can’t synthesize protein efficiently when alcohol’s in your system, which means muscle repair and growth are put on pause. If you’re chasing strength or a lean, toned look, regular drinking will slow your progress.

#3. Sleep: Sure, a drink might help you fall asleep faster, but it destroys your sleep quality. Alcohol sedates you rather than giving you the deep, restorative sleep your body needs.

You’ll wake up groggy, unfocused and way less productive—and since your muscles repair and grow during deep sleep, poor rest also means slower recovery and results.

#4. Workout Performance: Alcohol and workouts are like oil and water!

After a night of drinking, your energy tanks, motivation drops and that one skipped workout often turns into two… then a week. Even if you do push through, you’ll likely feel weaker, sluggish and unable to perform at your best.

To make things worse, alcohol messes with insulin sensitivity, which means your muscles can’t properly absorb carbs — your main source of exercise fuel. When your muscles aren’t fueled, workouts feel harder, weights heavier and progress slows way down.

#5. Diet: You know the drill: a few drinks in, and suddenly your craving all the greasy goodness of pizza, burgers and fries! That’s because alcohol does two things:

• Lowers inhibitions, making it way easier to say “yes” to late-night junk food.
• Messes with hunger and fullness cues, tricking you into thinking you’re hungrier than you actually are.

So not only are you drinking your calories, you’re also doubling down with high-calorie, low-nutrient foods — and your body can’t properly process or store those nutrients anyway.

The result? Extra fat gain, sluggish digestion and stalled progress. Between the empty calories, the munchies and the post-drinking binge cycle, alcohol quietly sabotages your hard work in the gym and the kitchen!

#6. Mood, Motivation & Mindset: Sure, a drink helps you unwind or loosen up — but regular drinking messes with your mood, energy and mental health.

The morning after a night of dranks? You’re irritable, foggy, and reactive!  Over time, alcohol amplifies anxiety and depressive symptoms because it’s literally a downer.

So while it might feel like an escape in the moment, it’s quietly draining your motivation and focus, all of which you need to stay consistent!

#7. Recovery: Your body depends on two key things to thrive— nutrients and rest—  both take a serious hit when you drink.

Because your body can’t properly absorb nutrients while processing alcohol — and sleep is all over the place — your muscles, organs and energy systems never fully recover.

That means slower muscle growth, weaker performance and a body that’s constantly trying to play catch-up. Over time, you’ll feel more drained, less strong, and less motivated to exercise.

_____________________________________________________________________________________________________________ ACUTE vs CHRONIC CONSUMPTION The final topic I want to cover is the difference between acute and chronic consumption, especially regarding weight loss, fat loss and overall health. Now, just because you are trying to lose weight does not mean you can never drink again. It does mean you need take into consideration your health, desired results and drinking habits! BE HONEST WITH YOURSELF and assess what is most important and from there, align your behaviors, choices and expectations accordingly. Certain results require sacrifices and changes so it’s on you to decide what you want. Now, what does ‘moderation‘ look like? How much may be too much? There is a massive difference between acute and chronic consumption:

• Acute consumption: alcohol is not a regular habit and is reserved for special, one-off occasions. Acute alcohol consumption could be having ~ 1 drink per week or less or going out every few months. Yes, you will still feel the effects the next day, but drinking alcohol on special occasions may be part of your life and can be enjoyed in moderation!

• Chronic consumption: this level of intake can do more harm than good, and not just with weight or fat loss. The average American has 4 drinks per week, and if you are consuming more than 7 drinks a week, that is considered heavy drinking.

Outside of weight loss, chronic drinking causes lots of long-term health problems: alcoholism, skin discoloration, liver and kidney problems, insomnia, and in extreme cases, malnutrition! There is truly no benefit to drinking, especially regularly. If you fall into this category of having multiple drinks per week, for weeks and weeks on end, it is important to be honest with yourself.  You now know that alcohol has a lot of negatives and zero positives, so maybe you make an effort to cut back a drink or two! Starting with small changes will add up over time, as long as you stay committed and consistent. Now, you may be thinking: “I only go out one night a week!  I only have a handful of drinks!  It’s not even that bad!”  Going out once a week sounds so fun and having an active social life is important to overall health. My questions to you are:

1. When you are going out, how many drinks are you having?
2. Are you eating a well-balanced meal while out or, opting for processed foods and late night snacks?

Remember, life is about enjoying special moments, and it is okay to let loose every now and again – everything in moderation!  Just remember that the less you drink, the healthier you will look and feel and the better your results! It is OK to have a glass of wine from time to time and celebrate life events. But the same thing you tell your kids is what I am going to tell you: you do not NEED alcohol to have fun! So, the next time you are out with your friends and thinking about ordering another drink, think back to this blog and opt for non-alcoholic, alternative drinks, water or scale back.  Your body, your brain and your health will love and thank you!