Session #4 I Have Quit Alcohol For Good

In this episode of the Amateur Triathlete Podcast, join the host as they explore the personal journey of separating from alcohol and the transformative effects it has had on their life. Hailing from the UK, a culture deeply intertwined with drinking, they delve into the challenges faced and the profound benefits gained after quitting alcohol completely.

The episode sheds light on the harsh realities of alcohol consumption, detailing its negative impacts on health, relationships, and mental well-being. The host shares their story of realizing the futility of alcohol in a fit lifestyle, where triathlon training became a beacon of discipline and self-improvement.

Listeners are invited to discover the steps taken to embrace sobriety, rebuild health and foster new social connections. Tune in and be inspired by the power of exercise and the hope for a healthier, focused future.

Here are some the factual  NEGATIVE effects of alcohol - 

1. Liver Damage – Can lead to fatty liver, hepatitis, cirrhosis, and liver failure.
2. Brain Damage – Impairs cognitive function, memory, and decision-making.
3. Increased Risk of Cancer – it’s linked to mouth, throat, liver, breast, and colon cancer.
4. Heart Problems – Increases blood pressure, raises the risk of heart disease and stroke.
5. Weakened Immune System – Makes the body more vulnerable to illnesses.
6. Mental Health Issues – It contributes to depression, anxiety, and mood swings.
7. Addiction and Dependence –  and withdrawal symptoms.
8. Digestive Issues – Can cause acid reflux, ulcers, and gastro inflammation.
9. Weight Gain – Alcohol is massively calorie-dense and leads to increased fat storage.
10. Poor Judgment and Risky Behavior – Anyone thats ever been drink knows that it increases the likelihood of accidents, injuries, and poor decision-making

Here are some of the POSITIVE effects that quitting alcohol has had on me - 

1. Improved Liver Health – The liver begins to repair itself, reducing the risk of fatty liver disease, hepatitis, and cirrhosis.
2. Better Sleep – Alcohol disrupts sleep cycles; quitting leads to deeper, more restful sleep.
3. Weight Loss – Alcohol is high in empty calories, and quitting can help with weight management.
4. Improved Mental Health – Reduced anxiety and depression, as alcohol can worsen mood disorders.
5. Stronger Immune System – Alcohol weakens the immune system, so quitting helps your body fight infections.
6. Clearer Skin – Alcohol dehydrates the skin and can cause breakouts; stopping improves complexion.
7. Better Digestion – Alcohol can cause acid reflux and disrupt gut bacteria, so quitting improves digestion.
8. Lower Risk of Cancer – Alcohol is linked to higher risks of various cancers, including liver, breast, and esophageal cancer.
9. More Energy – No more alcohol-induced fatigue, leading to increased energy levels.
10. Improved Relationships – Less risk of conflicts, better communication, and healthier social interactions.

Some of the steps I took to help me quit drinking - 

1. I isolated myself from my social scene for a while - this wasn't easy but it was probably the most effective.  Not being around other people drinking 
2. I got rid of any booze in the house - out of sight, out of mind
3. If I was craving alcohol, I’d drink a big glass of water or an non alcoholic beer - this has both psychological and physical effects as it fills you up and dehydrates, plus you are drinking something 
4. Distraction cue - I would set myself some sort of distraction cue if I was feeling like a drink, like recalling a memory that gave me a certain feeling and made me think about something specific 

How exercise helps you with quitting too - 

1. Reduces Cravings and Withdrawal Symptoms

• Endorphin Release: Exercise triggers the release of endorphins, the body's natural "feel-good" chemicals, which can help replace the pleasure alcohol used to provide.
• Reduces Stress and Anxiety: Many people drink alcohol to manage stress. Exercise lowers cortisol (the stress hormone) and promotes relaxation.
• Regulates Dopamine: Alcohol disrupts dopamine (the reward chemical in the brain). Exercise helps rebalance dopamine levels naturally.

2. Improves Mood and Mental Health

• Fights Depression: Exercise boosts serotonin and dopamine, reducing feelings of depression that often accompany alcohol withdrawal.
• Increases Self-Esteem: Setting and achieving fitness goals creates a sense of accomplishment, which alcohol dependency often erodes.
• Provides a Natural High: The "runner's high" from aerobic activities like running, swimming, or cycling can mimic some of the euphoria alcohol used to provide.

3. Restores Physical Health

• Repairs Organ Damage: Exercise helps improve liver function, cardiovascular health, and metabolism, which can be harmed by long-term alcohol use.
• Boosts Energy Levels: Alcohol can cause chronic fatigue, but exercise improves stamina and overall energy.
• Strengthens the Immune System: Alcohol weakens immunity, while regular physical activity enhances it.

4. Creates Healthy Routines and Distractions

• Replaces Drinking Habits: Engaging in exercise during times when you would usually drink can help break the cycle of alcohol dependence.
• Provides Structure: A consistent workout schedule keeps you busy and less tempted to drink.
• Encourages Better Sleep: Alcohol disrupts sleep patterns, but regular exercise helps you sleep more soundly.

5. Builds a Supportive Social Network

• Connects You to Like-Minded People: Joining a gym, running group, or sports league can introduce you to people who support a healthy, alcohol-free lifestyle.
• Reduces Isolation: Many people drink out of loneliness or boredom. Exercise provides an opportunity to engage in positive social activities.

6. Helps with Weight Management

• Burns Calories: Alcohol is high in empty calories. Exercise helps counteract weight gain from previous drinking habits.
• Improves Body Composition: Replacing alcohol with exercise leads to a healthier body, boosting confidence and motivation to stay sober.