As we approach midlife, many of us find ourselves wondering: Am I Drinking Too Much?
It feels like something has shifted—what once felt fun now leaves us feeling sluggish, anxious, or out of sync. We’re often paying a much higher price, with a toll on our health, weight, and clarity.
What would cutting back—or even taking a break—really look like, and why are so many women rethinking how much they drink?
The Changing Role of Alcohol in Midlife
For most of us, alcohol has been a staple in social gatherings, celebrations, and even for unwinding at the end of the day. It was fun, and back in the day, we could drink a bit without missing a beat the next morning.
Then, seemingly out of nowhere, things change—we wake up with headaches lingering well into the afternoon, feel bloated and puffy, and battle the worst heartburn. Suddenly, that weekend champagne brunch sounds like the perfect hair of the dog—until it doesn’t, leaving us feeling even more drained and out of sync. We’re putting on weight, not sleeping well, and feeling exhausted all the time.
But here’s the thing: our bodies were sounding off alarms well before we began to question our drinking. The tossing and turning half the night, 3 a.m. jolts of hangxiety, waking up with more intense hangovers, and the stomach pain—we didn’t want to connect the dots.
And let’s be honest—if your diet has already gone to hell in a hand-basket and you’re not moving much, it’s even harder for your body to process alcohol, much less shed any weight. I found this to be true as my priorities shifted and I exercised less, especially during the pandemic.
Alcohol is so ingrained in our habits—whether through social outings, vacations, or work travel—that questioning it can feel unnatural.
The Wake-Up Call
Often times, it’s not until we see our doctor and our lab results or blood pressure are off that we start thinking about alcohol’s impact. Continued drinking can increase the risks of high blood pressure, heart disease, weight gain, digestive issues, and overall inflammation.
The good news? Cutting back—even just as an experiment for a few weeks—can be a real game changer. Many women report feeling more energized, less bloated, and clearer-headed. When I ditched the booze for a 30-day reset, it was like the sea had parted.
The Hidden Impact of Alcohol
Recent research confirms that any amount of alcohol has some level of health risk—even moderate drinking has been linked to increased risks of certain cancers, brain aging, and disrupted sleep cycles. It also affects hormone regulation, metabolism, and gut health—all of which play a critical role in how we feel day to day, especially in midlife.
One of the biggest revelations for many is how alcohol disrupts sleep quality and hormone production. While it might help you fall asleep quickly, your sleep cycles become less restorative, leading to grogginess and lower energy levels. In midlife, when hormonal shifts already make sleep a challenge, alcohol can exacerbate fatigue and brain fog.
Social & Emotional Aspects of Drinking Less
Beyond physical health, alcohol plays a significant role in social settings. Many wonder: How will my relationships change if I drink less? Cutting back doesn’t mean avoiding social events altogether, but it’s also okay to take a time out if you need it. Sometimes, setting boundaries, trying alcohol-free alternatives, or finding new ways to connect without drinking can make a big difference.
For some, alcohol has always been the way to unwind, numb stress, or manage emotions. Rethinking drinking often involves exploring new coping mechanisms, such as exercise, mindfulness, creative hobbies, or spending more time outdoors. For others, it might mean exploring therapy or seeking support to navigate the emotional side of cutting back. These new habits often lead to greater emotional resilience and a sense of empowerment.
What to Expect When Cutting Back
After just 30 days without alcohol, many women notice positive changes, including:
- Better sleep and more energy
- Fewer cravings and a more balanced mood
- Easier weight management
- Improved digestion and less bloating
- Increased mental clarity
- More emotional stability
Note: For noticeable reductions in inflammation, gut health improvements, and hormone balance, it typically takes 30 days or more.
The first few weeks can be challenging—both physically and mentally—especially if drinking has been a long-standing habit. Social situations may feel different, and cravings may arise. However, over time, many find that they don’t miss alcohol as much as they expected—and instead, they enjoy the benefits of feeling better overall..
Final Thoughts: A Personal Choice
Rethinking alcohol 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.
If you’re curious, here are some great resources:
Reframe App
A science-backed app offering daily tasks, support Zoom meetings with rotating topics, a community forum for connection, and progress tracking—you can remain completely anonymous if 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.