As we approach midlife, many of us start to wonder: Am I drinking too much?
What once felt fun now leaves us feeling sluggish, anxious, or out of sync. The toll is higher than it used to be—on our sleep, hormones, weight, and clarity.
So what would cutting back—or even taking a break—actually look like?
And why are so many women rethinking their relationship with alcohol?
The Changing Role of Alcohol in Midlife
For most of us, alcohol has been a staple in social gatherings, celebrations, and winding down at the end of the day. It was fun, and back in the day, we could drink a bit and still bounce back the next morning.
It was a way to unwind, ease stress, or push negative emotions aside. It took the edge off, but over time, it started stealing weekends.
Seemingly out of nowhere, things shift—we wake up with headaches that linger into the afternoon, feel bloated and puffy, and battle heartburn. That weekend champagne brunch might sound like the perfect hair of the dog—until it doesn’t, and we’re left feeling even more drained. We’re gaining weight, not sleeping well, and constantly exhausted.
The truth is, our bodies were sending warning signs long before we started questioning our drinking—tossing and turning, 3 a.m. jolts of hangxiety, heartburn, and stomach upset—we just didn’t want to connect the dots.
Alcohol is so woven into how we relax, socialize, and celebrate that questioning it can feel unnatural.
And let’s be honest: if your diet’s gone off track and you’re not moving as much, alcohol is even harder on your body. I found this to be true during the pandemic, when my workload was intense and I had little time to exercise. Routines slipped, and wine and takeout became the default. My sleep worsened, my digestion was off, and I started feeling foggy.
Oftentimes, it’s not until we see a doctor—or get lab results or blood pressure numbers that are off—that we start to question alcohol’s impact.
The Hidden Impact of Alcohol
Recent research confirms that even moderate alcohol use carries health risks. It’s been linked to increased chances of certain cancers, accelerated brain aging, and disrupted sleep.
Drinking can contribute to high blood pressure, heart disease, weight gain, digestive issues, and chronic inflammation. It also interferes with hormone regulation, metabolism, and gut function—all of which play a big role in how we feel, especially in midlife.
Sleep, in particular, takes a hit. Alcohol may help you fall asleep faster, but it fragments rest and reduces sleep quality—leaving you groggy, unfocused, and depleted the next day. In midlife, when hormonal changes already affect sleep, alcohol only makes it harder to feel rested and balanced.
The good news? Cutting back—even doing a 30-day reset—can be a real game changer.
What to Expect When Cutting Back
When I ditched the booze for a 30-day reset, it was like the sea had parted. The first couple of weekends felt weird—but by the end of the month, I noticed real shifts: I slept more deeply, the puffiness in my face and body eased, and I felt sharper mentally. I didn’t realize how much alcohol had been draining me until I gave myself the space to feel better.
And I’m not alone. Many women report similar changes after giving it a full 30-days, including:
- Better sleep and more energy
- More stable mood and emotional stability
- Easier weight management
- Improved digestion and reduced bloating
- Increased mental sharpness and focus
Note: For noticeable reductions in inflammation, hormone balance, and gut health improvements, it usually takes 30 days or more.
Social and Emotional Aspects of Drinking Less
Beyond the physical, alcohol is tied up in our social and emotional lives. You might wonder: Will my friendships change if I drink less? Will I feel left out?
Cutting back doesn’t mean avoiding social events—it just means approaching them more mindfully. That might look like setting boundaries, choosing alcohol-free alternatives, or finding new ways to connect that don’t center around drinking.
A simple trick if you plan to drink: decide your limit—say, 1 to 3 drinks—and wear that number of bangle bracelets on one side. Each time you have a drink, move one to the other wrist. When you’re done, you’re done. It’s a subtle way to stay mindful—without apps, counting, or pressure.
Rethinking your relationship with alcohol?
It doesn’t have to mean quitting completely. It’s about making mindful, informed choices that align with your health, lifestyle, and personal goals. Cutting back, taking breaks, or exploring alcohol-free alternatives can all be part of the process. The key is to tune in to how you feel and make decisions that support your well-being.
For me, this shift has meant staying conscious—not going on autopilot—and finding more balance with movement, nourishment, writing, and connection. And if I do drink, I don’t make a thing about it or beat myself up—I just stay mindful and come back.
👉 Need a reset? Try a 30-Day Reset
📖 Then go deeper with: Feel to Heal
💬 Want to see what this looked like for me? Cutting Back on Alcohol: The Subtle Nuances
“Until you make the unconscious conscious, it will direct your life and you will call it fate.”
– Carl Jung
Curious about drinking less? Here are some judgment-free resources worth exploring:
Reframe App
A science-backed app offering daily tasks, support Zoom meetings, a community forum for connection, and progress tracking—you can remain as anonymous as you choose.
Take A Break From Drinking Podcast
Hosted by Rachel Hart, this podcast offers insights and practical strategies for drinking less while still living a fulfilling life.
Getting Sober…Again (YouTube)
A judgment-free, DIY approach to sobriety, offering real-world advice, practical tips, and encouragement for anyone curious about drinking less.
To 50 & Beyond Podcast
Hosted by Lori Massicot, this podcast focuses on navigating midlife, covering topics like alcohol, wellness, mindset, and personal growth, empowering women to thrive.
Andrew Huberman’s YouTube Video: “What Alcohol Does to Your Body, Brain & Health”
In this comprehensive episode, Dr. Huberman delves into the effects of alcohol on various bodily systems, including the brain, gut, and hormones, discussing both short-term and long-term impacts on health.
