October Alcohol Reduction Challenge: Optimizing Healthspan Means Understanding the Effects of Alcohol
Excess alcohol is undeniably a significant contributor to increased health risks and interferes with daily functions like sleep, cognitive performance, and workout recovery. The problem with challenges like “Sober October” is that they don’t really help in the long term. The goal of this month’s focus isn’t about quitting alcohol altogether but rather understanding what safe levels of alcohol consumption look like and reducing intake to a manageable level that still allows you to enjoy yourself.
Less is more when it comes to alcohol. I know this might not be what you want to hear, but that doesn’t make it any less true. There is a continuum of risk associated with alcohol use, where the volume of consumption directly increases the risk of harm. (For more, see Canada’s Guidance on Alcohol and Health).
This month, we’ll be focusing on alcohol consumption habits, progressing week by week to raise awareness and help you manage it better. Don’t worry—I don’t assume anyone here is an alcoholic. However, I do believe that most of us have room for improvement.
We all have one common goal at Optimiz: to improve our healthspan—the length of time we live in good health. Each month, we’ll focus on a different aspect of health because fine-tuning these key levers can make a big impact on our healthspan.
This month’s focus is alcohol, and I know it may not be the most popular topic. Why? Well, you already know the answer to that.
If you’re already abstaining from alcohol, this will reinforce why that’s a good choice. But it’s important to note that this discussion isn’t about eliminating alcohol altogether.
Why Alcohol Matters:
1. Alcohol is a Group 1 carcinogen—the highest risk category, which includes asbestos, radiation, and tobacco. It’s known to cause seven types of cancers.
2. There’s a continuum of risk associated with alcohol consumption:
• Low risk for those who consume 2 standard drinks or fewer per week.
• Moderate risk for those who consume 3 to 6 drinks per week.
• High risk for those consuming 7 or more drinks weekly.
3. Alcohol disrupts daily functions like sleep, immune function, workout recovery, and muscle growth.
Let me be clear: this isn’t about shaming alcohol use; it’s about presenting the facts. If you’re aware of the risks and still choose to drink, you’re making an informed decision about your health. Ignoring or pretending these risks don’t exist won’t change them.
Having a healthy relationship with substances starts with understanding their risks. Even though 7 drinks per week is technically on the higher side, I’d wager that many of you who fall into this category likely engage in other healthy habits that may offset the risks—though only marginally.
If our goal is to improve healthspan, we must be aware of what affects it.