How to Eat to Change How You Drink

How to Eat to Change How You Drink Plot Summary

Introduction

It starts with a whisper. A gut feeling that says, "Maybe I should quit drinking." You push it down, hoping it'll quiet down. But it doesn't. Over time, the whisper gains volume until it eventually becomes a scream. That's what it's like for many of us when exploring our relationship with alcohol. When I woke up one morning in June 2021, the internal screams had become so loud that I couldn't yell over them anymore. I couldn't cover my ears and couldn't run away. I found myself constantly waiting for moments when I could get a small dopamine hit from alcohol, followed by spiraling anxiety and depression from the comedown. What begins as a seemingly harmless way to have fun, cut loose, or relax becomes a habit that can sabotage our physical health, mental wellbeing, relationships, and career goals. But there's more to this story than just willpower or moral failing. In the following pages, you'll discover how nutrition plays a pivotal role in alcohol dependence and recovery—how the foods we eat can either perpetuate cravings or help us break free. You'll learn about the three drinking archetypes, the gut-brain connection, and practical strategies to use food as medicine on your journey to healing. Whether you're already alcohol-free or just beginning to question your relationship with drinking, this nutritional approach offers a path forward that addresses the root causes of alcohol dependence and provides tools for lasting change.

Chapter 1: The Whispers and Screams: Recognizing Problem Drinking

Sarah had been a successful marketing executive for fifteen years when she first noticed the pattern. What began as occasional happy hours with colleagues gradually shifted to nightly glasses of wine at home. "I told myself it was just to unwind," she recalls. "One glass with dinner to take the edge off after stressful client meetings." But soon that one glass became two, then half a bottle. She started looking forward to that first sip all day, planning her evening around it. When her partner gently suggested she might be drinking too much, Sarah became defensive. "I'm not an alcoholic," she insisted. "I can stop anytime I want." Yet when she tried to take a week off, she found herself irritable, unable to sleep, and eventually pouring a drink on day three. What Sarah experienced mirrors the journey many of us take with alcohol. It doesn't announce itself as a problem with sirens and flashing lights. Instead, it whispers its way into our routines, becoming so normalized that we can't imagine life without it. The social drinker who never drinks alone may still binge every weekend. The professional who never misses a day of work might still need alcohol to manage stress or anxiety. The parent who never drinks before the kids are in bed might still be consuming unhealthy amounts once they're asleep. The misconception that only "alcoholics" need to examine their relationship with alcohol prevents many people from recognizing when drinking has become problematic. In reality, alcohol use exists on a spectrum, and anyone can benefit from stepping back to evaluate their habits. Signs that alcohol might be taking up too much mental and physical space include thinking about drinking throughout the day, experiencing guilt after drinking, hiding consumption from others, or noticing health issues like disrupted sleep, digestive problems, or mood swings. Understanding the biochemistry behind alcohol dependence helps remove the shame and blame. Our bodies respond to alcohol in predictable ways, triggering changes in blood sugar, neurotransmitters, and the gut microbiome. These physical responses can create powerful cravings that have little to do with willpower and everything to do with how our bodies process what we consume. When we recognize these patterns, we can begin to address them at their source. As we move forward, remember that questioning your relationship with alcohol doesn't mean labeling yourself or committing to permanent abstinence. It simply means becoming curious about how alcohol affects you specifically and whether reducing or eliminating it might bring benefits to your health and life. The whispers are worth listening to before they become screams.

Chapter 2: My Journey: When a Nutrition Doctor Faced Alcohol Addiction

You're probably wondering how someone with a doctorate in nutrition could end up with an alcohol use disorder. Trust me, it hasn't always been easy for me to be vulnerable about my history. However, I believe it's important to share that unhealthy alcohol use behaviors can happen to anyone. For many years, I felt like I was living a double life—especially at the end of my drinking career. By the time I gave up alcohol, I was drinking 6 or 7 days per week and was hardly focusing on consuming a healthy diet. I knew how damaging this behavior was to my body. And yet, I couldn't stop. My journey with alcohol began in my teens, accelerated during my college years at bars with friends, and continued through graduate school where I used drinking to cope with stress. Even as I pursued advanced education in nutrition, learning exactly how alcohol affects the body, I convinced myself that I could take enough supplements, do enough detoxes, eat enough vegetables, and exercise enough to reverse the damage. I was running on all cylinders, pit-stopping for quick fixes, completely avoiding how I was running my body into the ground and wallowing in anxiety and depression. In early 2020, when the pandemic forced lockdowns, my drinking moved from 4-5 days per week to 6-7 days, with my starting time shifting from 5 PM to often as early as 11 AM. Working from home and living alone, I had lost control. Finally, in June 2021, after a weekend bender, my partner remarked that I had spent our entire visit drunk. That morning, I felt an overwhelming sense of relief that someone had finally caught on. That day, I attended my first 12-step meeting, marking my first day sober. The irony wasn't lost on me—as a doctor of clinical nutrition, I had deep expertise in the biochemistry of the body. I understood alcohol's impact on nutrient depletion, gut health, hormone balance, and brain chemistry. Yet that knowledge alone wasn't enough to break my dependence. It was only when I combined this scientific understanding with personal accountability and support that I found my path to recovery. This experience inspired me to develop the Functional Sobriety approach, combining my professional knowledge with my personal journey. I realized how little the nutrition-alcohol connection was being discussed, especially for those who might not identify as alcoholics but recognized their drinking as problematic. Most of the existing work on nutrition and substance use was geared toward recovery communities, not necessarily written to support modern messaging around sobriety or sober-curiosity. My struggle became my purpose—to help others understand how nutrition plays a role in why we drink, why it can be difficult to stop, and how food and wellness practices can support sustainable change. When clients successfully lose weight, eliminate medications, or transform their lives after alcohol elimination, I'm reminded that my painful journey served a greater purpose. Through nutritional approaches to sobriety, we can address not just the symptoms of alcohol dependence, but its root causes.

Chapter 3: Understanding Your Relationship with Alcohol: The Three Archetypes

Maria attended her friend's wedding celebration, mingling with guests and enjoying the festivities. When offered champagne, she declined the first time but eventually accepted a glass during the toast. What began as one ceremonial drink quickly evolved into several, and by the end of the night, Maria was visibly intoxicated. The next morning, she woke with a pounding headache and fragments of embarrassing memories. "I swear, I didn't mean to get drunk," she told her husband. "I just can't seem to stop once I start." This pattern had repeated itself at nearly every social gathering for years—Maria rarely drank at home but consistently overindulged at parties despite her best intentions. Maria's experience exemplifies what I call "The Social Drinker" archetype. Unlike daily drinkers, Social Drinkers may go days or weeks without alcohol but struggle with moderation in social settings. They're activated by the environment, the people, and the dopamine hit that comes with that first drink, which often leads to more drinks than planned. Social Drinkers frequently don't identify as having a drinking problem because they don't drink daily, yet they regularly experience negative consequences from periodic binges. Then there's "The Stress Drinker," like James, who began having a whiskey after work to "take the edge off" his demanding job. He'd pour just one drink as he prepared dinner, but on particularly stressful days, that one drink became two or three. James noticed that his tolerance increased over time, requiring more alcohol to achieve the same calming effect. He didn't consider himself dependent because he drank specifically to manage stress, not for pleasure or sociability. Yet when he tried to cut back, he found himself irritable and even more stressed, making alcohol seem like the only solution. The third archetype is "The Habitual Drinker," represented by Elena, who had transitioned from occasional drinking to daily consumption. What started as weekend cocktails with friends became a nightly ritual of wine with dinner, then wine before dinner, then wine throughout the evening. She found it increasingly difficult to go a single day without alcohol and experienced physical symptoms—restlessness, anxiety, trouble sleeping—when she tried. Elena's drinking was no longer tied to specific triggers but had become woven into the fabric of her daily existence. Understanding these archetypes helps us identify our own patterns without shame or judgment. Each archetype has different biochemical drivers and requires different nutritional approaches for support. The Social Drinker may benefit from blood sugar stabilization strategies before events, while the Stress Drinker might need targeted nutrients to support the body's stress response system. The Habitual Drinker often requires comprehensive nutritional rehabilitation to address deficiencies and restore neurotransmitter balance. By recognizing which archetype most closely resembles our relationship with alcohol, we gain insight into the underlying mechanisms driving our behavior. This isn't about labeling ourselves or fitting neatly into categories—many people exhibit characteristics of multiple archetypes or shift between them at different life stages. Rather, it's about understanding our unique triggers and patterns so we can develop targeted strategies for change, addressing not just the behavior but the biochemical foundations that sustain it.

Chapter 4: The Gut-Brain Connection: How Alcohol Disrupts Your Body's Balance

Alex had struggled with anxiety for years before developing what he called his "wine ritual"—a glass or two each evening to calm his racing thoughts. Initially, it seemed to help. But over time, he noticed that his anxiety was actually worsening, especially in the mornings. He also began experiencing digestive issues—bloating, irregular bowel movements, and occasional heartburn. "I thought the wine was helping my anxiety," Alex explained, "but it seemed like my body was falling apart in other ways." When he finally consulted a functional medicine practitioner, he was surprised to learn that his gut health, anxiety, and alcohol use were all interconnected through what scientists call the gut-brain axis. What Alex experienced illustrates how alcohol creates a vicious cycle in our bodies. While it might temporarily soothe anxiety by acting on neurotransmitters like GABA, its effects on the gut microbiome actually perpetuate anxiety in the long run. Alcohol is highly irritating to the delicate tissues of the digestive system—imagine the burn you feel when taking a sip and then envision that sensation traveling throughout your entire digestive tract. This irritation damages the gut lining, disrupts beneficial bacteria, and allows harmful microbes to flourish. Research has revealed that up to 95% of our serotonin—a neurotransmitter crucial for mood regulation—is produced in the gut. When alcohol disrupts gut function, it directly impacts our brain chemistry. Additionally, alcohol consumption creates a condition called "intestinal permeability" or "leaky gut," where the tight junctions between intestinal cells loosen, allowing proteins, bacteria, and toxins to enter the bloodstream. These substances trigger inflammation throughout the body, including the brain, further exacerbating anxiety, depression, and even cravings for more alcohol. Even more fascinating is how certain gut bacteria can influence our cravings. Some microbes thrive on sugar and alcohol, sending signals to our brain demanding more of their preferred fuel. What feels like a lack of willpower may actually be the result of an imbalanced microbiome manipulating our desires. This helps explain why many people experience intense sugar cravings when they first quit drinking—the microbes that previously fed on alcohol are demanding a new source of energy. The good news is that the gut-brain connection works both ways. By supporting gut health through proper nutrition, we can positively influence brain function, mood stability, and even reduce alcohol cravings. Probiotic-rich foods like kimchi, sauerkraut, and yogurt help restore beneficial bacteria. Prebiotic foods like asparagus, bananas, and oats feed these good bacteria. And nutrients like L-glutamine, zinc, and vitamin D help repair the gut lining and support the production of neurotransmitters. Understanding this intricate relationship between gut health and brain function gives us powerful tools for addressing alcohol dependence at its roots. By healing the gut, we can create a foundation for more balanced moods, reduced cravings, and sustainable sobriety. This functional approach recognizes that addiction isn't just psychological—it's physical, and our body's systems must be restored to balance for true healing to occur.

Chapter 5: Nourishing Recovery: Food Strategies to Change Drinking Habits

Charlotte had tried multiple times to cut back on her wine habit, but by 5 PM each day, the cravings became overwhelming. "I don't drink because I have cravings," she explained during her first consultation. "When I open a bottle of wine around 5 PM, it gives me the energy to get through the rest of my evening—I get the motivation to make dinner, do the laundry, and tidy up the house." Upon closer examination of her eating habits, we discovered Charlotte typically had a sugar-laden coffee drink in the morning with a protein bar for breakfast, and picked at something small for lunch. By the time 5 PM rolled around, her blood sugar had bottomed out. She was not only exhausted and stressed from her day but also hungry—a sensation her habitual choice of wine had masked. Charlotte's story illustrates how our eating patterns directly influence alcohol cravings and consumption. When blood sugar drops, the body sends urgent signals demanding quick energy—signals that can be misinterpreted as alcohol cravings. For Charlotte, implementing a structured eating plan with consistent meals and snacks throughout the day proved transformative. By having a protein-rich afternoon snack around 3 PM, she stabilized her blood sugar and found the wine cravings significantly reduced. Within weeks, she was able to break her daily drinking habit without feeling deprived. The relationship between food and alcohol goes beyond just blood sugar management. Alcohol depletes crucial nutrients involved in mood regulation, energy production, and stress response. These deficiencies further drive alcohol cravings in a vicious cycle. Strategic nutrition can break this cycle by replenishing these nutrients and supporting the body's natural balance. For example, foods rich in B vitamins (like leafy greens, eggs, and whole grains) support neurotransmitter production, while zinc-rich foods (oysters, pumpkin seeds, beef) help repair gut damage from alcohol use. Protein plays a particularly important role in recovery. Amino acids from protein serve as building blocks for neurotransmitters like dopamine and serotonin, which are often depleted by chronic alcohol use. Including quality protein at each meal helps stabilize mood and reduce cravings. Similarly, healthy fats support brain health and hormone production, while complex carbohydrates provide sustainable energy without the blood sugar rollercoaster that triggers alcohol cravings. The timing of meals is equally important as their content. Eating regularly throughout the day—ideally every 3-4 hours—prevents the blood sugar crashes that can trigger alcohol cravings. Particularly crucial is having breakfast within an hour of waking and including an afternoon snack during the vulnerable 3-5 PM window when many people experience strong alcohol cravings. Different drinking archetypes benefit from tailored nutritional approaches. Social drinkers might focus on strategies to prepare their bodies before events where alcohol will be present, such as having a protein-rich meal beforehand. Stress drinkers benefit from foods that support the body's stress response system, like magnesium-rich foods and adaptogens. Habitual drinkers often need comprehensive nutritional rehabilitation to address deficiencies and support liver health. When we understand that alcohol cravings are often the body's misguided attempt to meet legitimate physiological needs, we can address those needs directly through nutrition. This approach transforms recovery from a test of willpower into a process of physical healing, making sustainable change not just possible but natural.

Chapter 6: Beyond Food: Supplements and Lifestyle Changes for Sobriety

Michael had been alcohol-free for three weeks but was struggling with persistent anxiety and sleep disturbances that threatened to derail his progress. "I'm exhausted all day, then wired at night," he explained. "And the cravings hit hardest around 8 PM when I'd normally have my first drink." His diet had improved significantly—he was eating regular meals with plenty of protein and vegetables—but these lingering symptoms made sobriety feel unsustainable. Through targeted supplementation and lifestyle modifications, Michael found the additional support he needed. A magnesium supplement before bed helped ease his anxiety and improve sleep quality. L-theanine provided calm focus during high-stress workdays. And an evening routine of herbal tea and gentle stretching created a new ritual to replace his drinking habit. Michael's experience highlights how supplements can bridge the gap between dietary improvements and full recovery. While food provides the foundation for healing, strategic supplementation can accelerate the process by addressing specific deficiencies and supporting key biochemical pathways. For instance, many people with a history of alcohol use are deficient in B vitamins, which are crucial for energy production, stress management, and neurotransmitter synthesis. A high-quality B-complex supplement, particularly one containing methylated forms like methylfolate and methylcobalamin, can restore these vital nutrients more quickly than diet alone. Amino acid supplements also play a valuable role in recovery. L-glutamine, for example, can be remarkably effective for stopping alcohol and sugar cravings in their tracks. When cravings hit, dissolving a 500mg capsule under the tongue often provides relief within minutes by supporting blood sugar regulation and neurotransmitter production. Similarly, N-acetylcysteine (NAC) helps reduce alcohol cravings by supporting the body's master antioxidant, glutathione, and regulating glutamate levels in the brain. Herbs and adaptogens offer additional support for the body's stress response system, which is often dysregulated after chronic alcohol use. Ashwagandha helps normalize cortisol levels and reduce anxiety. Milk thistle supports liver detoxification and cellular repair. Rhodiola provides energy and focus without the jitters of caffeine. These natural remedies have been used for centuries and now have scientific research supporting their benefits for addiction recovery. Beyond supplements, lifestyle practices play a crucial role in sustainable sobriety. Regular exercise not only improves physical health but also increases endorphins—the body's natural mood elevators—helping to replace the dopamine hits previously provided by alcohol. Research shows that even moderate exercise can significantly reduce alcohol cravings and consumption. Sleep quality is another essential factor. Alcohol disrupts REM sleep and circadian rhythms, creating a cycle of fatigue and cravings. Establishing consistent sleep and wake times, creating a dark, cool sleeping environment, and avoiding screens before bed can help restore healthy sleep patterns. For those who used alcohol as a sleep aid, supplements like magnesium, L-theanine, or valerian root can provide natural alternatives. Mindfulness practices such as meditation, deep breathing, or gentle yoga help regulate the nervous system and create awareness of triggers and cravings. Even a simple practice like "box breathing"—inhaling for four counts, holding for four, exhaling for four, and holding for four—can activate the parasympathetic nervous system and reduce stress in moments of craving or anxiety. These supplemental strategies don't replace the fundamental importance of nutrition but rather complement it, creating a comprehensive approach to recovery that addresses the physical, mental, and emotional aspects of alcohol dependence. By supporting our bodies through this multi-faceted approach, we create an environment where sobriety feels less like deprivation and more like returning to our natural state of balance and wellbeing.

Chapter 7: Finding Your Tribe: Building Community in Sobriety

Jen sat nervously in her car outside the coffee shop, debating whether to go in. After six weeks without alcohol, she felt physically better than she had in years, but socially isolated. Her friends were supportive but couldn't relate to her experience. Online sobriety groups didn't feel personal enough. Then she received an invitation to a "sober social"—a casual meetup for people who didn't drink. "What if they're all recovering alcoholics with rock-bottom stories?" she worried. "I just decided drinking wasn't serving me anymore." Despite her hesitation, Jen walked in and was surprised to find a diverse group—from a yoga instructor who quit drinking for health reasons to a sales executive who found alcohol was hurting his performance. For the first time since quitting, Jen felt understood without explanation or judgment. Jen's experience illustrates why community is perhaps the most underestimated factor in successful alcohol-free living. When we spend much of our time around people who drink the way we used to, maintaining new habits becomes exponentially more difficult. It's not just about avoiding temptation—it's about finding people who validate our choice and demonstrate that a rich, fulfilling social life is possible without alcohol. Research confirms this intuitive truth. A scientific review published in 2015 showed that programs like Alcoholics Anonymous were more effective at supporting long-term sobriety than established therapies like cognitive behavioral therapy alone. The difference? The social fellowship, mentoring, and peer support that allowed people to find identification, develop new coping skills, and model behaviors through social acceptance and belonging. Fortunately, the landscape of sober community has expanded dramatically in recent years. While AA has been a lifeline for many, today's options include SMART Recovery, She Recovers, Women for Sobriety, and countless online communities like the Functional Sobriety Network. These diverse groups mean that everyone—whether they identify as alcoholic, sober-curious, or simply someone who wants to drink less—can find a community that resonates with their experience and goals. Building community doesn't necessarily mean abandoning existing relationships. Instead, it's about expanding our social circle to include people who share our values around alcohol. This might mean suggesting alternative activities with drinking friends—morning hikes instead of happy hours, coffee dates instead of wine nights. It might mean being more selective about which alcohol-centered events we attend, or bringing a sober friend as support. And it definitely means practicing responses to the inevitable "Why aren't you drinking?" question. Social media presents both challenges and opportunities in this journey. On one hand, alcohol marketing and drinking culture are pervasive online, with studies showing that heavy social media engagement correlates with more frequent drinking. On the other hand, sober and sober-curious communities flourish on these platforms, offering inspiration, education, and connection. By intentionally curating our online experience—unfollowing accounts that glorify drinking and following those that celebrate sober living—we can transform social media from a trigger into a tool for support. Perhaps most importantly, finding community helps us recognize that we're not giving something up—we're gaining something immeasurable. Through shared experiences with others on similar journeys, we discover that sobriety isn't about restriction but about expansion: more authentic connections, more present moments, more alignment with our true selves. The friends we make in sobriety often become some of the most important relationships in our lives, bound by the vulnerability and courage it takes to choose a different path. As we navigate this journey, remember that community doesn't happen overnight. It grows through small, consistent actions—attending a meeting, joining an online group, reaching out to a sober acquaintance. Each step builds not only our support network but also our confidence in living alcohol-free in a world that often seems saturated with drinking culture. In finding our tribe, we find not just accountability but belonging—a fundamental human need that alcohol can mimic but never truly satisfy.

Summary

Throughout this nutritional journey to sobriety, we've explored how alcohol affects our bodies on multiple levels—disrupting blood sugar, depleting essential nutrients, damaging the gut microbiome, and altering brain chemistry. We've seen how these physiological changes create powerful cravings that have little to do with willpower and everything to do with biochemistry. By understanding our unique drinking archetype, whether Social Drinker, Stress Drinker, or Habitual Drinker, we can develop targeted strategies that address the root causes of our relationship with alcohol rather than just the symptoms. The path to healing isn't about deprivation but about nourishment—feeding our bodies the nutrients they need to restore balance and reduce cravings naturally. When combined with supportive supplements, mindful lifestyle practices, and the crucial element of community, this holistic approach transforms sobriety from a test of willpower into a journey of physical and emotional restoration. Whether you're just beginning to question your relationship with alcohol or well into your alcohol-free journey, remember that each step toward balance is progress, and that true freedom comes not from the temporary escape alcohol provides but from the lasting peace of living in alignment with your body's natural wisdom. As you continue forward, trust that the whispers guiding you toward change are worth listening to, and that on the other side of alcohol lies not just sobriety but a richer, more authentic experience of life itself.

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Brooke Scheller

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