Introduction: A Lifetime of Drinking
I grew up around alcohol. My childhood was spent in a pub where drinks were always within reach. I remember having the occasional sip here and there, unaware of how much alcohol would later shape my life. When we moved away, I started drinking regularly at 15 or 16 with friends. That was the beginning of my binge-drinking habit.
As I got older and entered the workforce, alcohol became even more ingrained in my life. By my early twenties, I was out drinking Thursday through to Sunday most weekends. But it wasn’t until I bought my first house that my casual drinking turned into a daily habit. At first, it was just a few drinks after work. But as life became more stressful—especially when COVID hit and I learned my dad had terminal cancer—my drinking escalated. I was drinking almost every day, anywhere between 4 to 12 cans of cider a day. On weekends, that number often climbed to 10 to 15 cans on a Friday and Saturday.
The thing is, I didn’t realize at the time that my drinking was making my problems worse. I used it to cope with stress, grief, and work pressure, but in reality, it was amplifying all of these struggles. Looking back, I can see the damage it was doing—not just physically, but mentally too.
How Alcohol Affected My Brain & Mental Health
At my heaviest, I weighed 26 stone (364 lbs), and my drinking played a major role in my physical and mental decline. One of the most noticeable long-term effects has been on my brain function. I’ve experienced memory loss, difficulty focusing, and slower cognitive processing. Even today, I sometimes struggle with basic words and sentences, and tasks that once felt effortless now require extra effort. I can’t say for sure if alcohol is the sole cause, but I know it played a huge part.
What Science Says About Alcohol’s Impact on the Brain
According to research by Dr. Andrew Huberman and various neuroscience studies:
- Neurotransmitter Disruption: Alcohol disrupts dopamine, serotonin, and GABA, which initially creates a euphoric effect but leads to long-term depletion, increasing anxiety and depression.
- Cognitive Decline: Chronic alcohol consumption reduces brain volume, particularly in the prefrontal cortex (responsible for decision-making and impulse control).
- Memory & Learning Impairment: Alcohol impairs hippocampal function, making it harder to form and retain new memories.
- Sleep Disruption: Although alcohol can make you fall asleep faster, it significantly reduces REM sleep, leading to poor cognitive function and sluggishness the next day.
Beyond cognitive issues, alcohol fueled crippling anxiety during my teenage years and into early adulthood. I thought drinking would help me relax, but in reality, it just increased my stress and worsened my sleep. Poor sleep led to a vicious cycle: I was constantly tired, so I relied on energy drinks and junk food to get through the day. The lack of energy meant I was sedentary, which only compounded my health problems.
Perhaps the scariest realization was that I had become dependent on alcohol. At first, I was in denial. But when I tried to go without drinking for a night and physically couldn’t, I knew I had a problem. I would tell myself, “Just one night off,” but I’d find myself heading to the shop to buy more. That’s when I truly understood how deep I was in it.
The Wake-Up Call: Realizing Alcohol Was Holding Me Back
The turning point came when I looked at myself in the mirror and thought, ‘If I keep going like this, I won’t be around much longer.’ The thought of not being there for my family, of wasting my life, hit me hard. I knew alcohol was the biggest barrier to my health, and I had to break free.
The Daily Habits That Transformed My Life
I didn’t just quit drinking—I changed my entire environment and daily habits:
✅ I stopped keeping alcohol in the house – No temptation = fewer impulsive decisions.
✅ I improved my diet – Nutrient-dense foods helped my brain and mood recover.
✅ I optimized my sleep – Better sleep = better energy, willpower, and clarity.
✅ I prioritized movement – Exercise helped me break free from stress-driven drinking.
✅ I built positive habits – Each small change reinforced the next: better sleep led to better nutrition, which fueled exercise, which improved mental clarity.
These lifestyle changes transformed every aspect of my life—not just physically but mentally, emotionally, and socially.
Recently, I hit my longest stretch of sobriety: 75 days alcohol-free. This month, I completed another Dry January. Now, I rarely drink, and when I do, it’s just a couple of pints with a nice meal—never as a way to cope with stress.
The Benefits of Cutting Out Alcohol
Since stopping chronic drinking, my life has transformed in ways I never imagined:
- Energy & Physical Health: I feel more energetic, my body recovers faster, and I’m able to commit fully to my fitness journey.
- Mental Clarity: My brain feels sharper, and I’m more present and engaged in everyday life.
- Reduced Anxiety: I rarely feel anxious anymore, and when I do, I can manage it in healthier ways.
- Better Sleep & Performance: Even just one night of drinking affects my sleep and productivity the next day—I feel the difference instantly.
If I could go back and talk to my younger self, I’d show him what I became when I relied on alcohol. I’d tell him, “Stop now—before you lose control.”
How I Can Help You
If this story resonates with you, know that you’re not alone. I’ve been through it, and I understand the challenges. As a certified health coach, I specialize in helping people break free from unhealthy habits and build sustainable routines that transform their lives.
📌 Looking to cut back on alcohol? I can help you set goals, stay accountable, and replace drinking with healthier habits.
📌 Struggling with nutrition or sleep? I can guide you toward better choices that support your mental and physical well-being.
📌 Want to regain control over your health? Let’s work together to build a lifestyle that empowers you.
If you’re ready to make a change, let’s talk. Reach out today, and let’s start your transformation together.
Final Thoughts
Alcohol was a huge part of my past, but it doesn’t define my future. Today, I focus on living a healthy, balanced life—one that doesn’t revolve around alcohol. And if sharing my story helps even one person take the first step toward breaking free, then it’s worth it.
If this resonates with you, I’d love to hear your thoughts. Have you ever felt alcohol had a grip on your life? Let me know in the comments or reach out—I’m here to help.
Let’s build a healthier future together.
