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episode #102

How alcohol affects your appetite, fat loss goals, and athletic performance!

December 17, 2021 in Podcast


Alcohol inhibits lipolysis (fat burning) and glycolysis (glucose burning) because it is the first to burn.
"First to burn," meaning you will process ingested alcohol calories first, delaying the burning of other fuels until the alcohol has been metabolized.
As far as appetite - We all know that alcohol gives you the munchies, triggering an area of the brain that controls hunger. And when you do eat, those calories are more likely to be stored as fat. When alcohol is consumed in conjunction with carbohydrates, such as in most mixed drinks (daiquiris, margaritas, etc.), carbohydrate metabolism is put on hold while the alcohol calories are burned.
Alcohol can also detract from fat loss goals by contributing empty calories (that you will burn before tapping into stored body fat), interfering with other ingested calories (promoting the conversion of ingested carbs into fat), and like mentioned earlier increasing appetite.
If alcohol is to be consumed, it is best consumed alone to mitigate fat storage concerns, and, of course, in a moderate manner.
Alcohol can also compromise athlete performance and recovery in varied ways. It can mess with your deep sleep cycles, and the critical hormonal processes (such as the release of Human Growth Hormone during deep sleep) that repair and rejuvenate your body for the next day.
As long as you aren’t looking to lose weight, a modest drink here or there shouldn’t make much of a difference. If you’re looking to lose weight, however, I would suggest avoiding alcohol altogether.
If you are going to have a drink - don’t make a mixed drink and reach for a high quality Tequila or a rich, high quality organic red wine. Organic red wine boasts higher antioxidant and resveratrol content as well as lower OTA mycotoxin contamination while tequila, when compared to wines, beers, and ciders, contains no carbohydrates, no sugar, and fewer calories.
If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on iTunes. Until next time!

0 (1s): Hello, and welcome to the get lean and eat clean podcast. My name is Brian grin. I'm a certified health coach, trainer and author. And this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the get lean eat clean podcast. My name is Brian grin, and I hope you had a great weekend. Hope you enjoyed our two-part series.

0 (41s): Some hard hitting highlights over the past year. Cause it was my hundredth anniversary, which was very exciting and lots of great interviews. I enjoyed putting these together and TJ, my podcast, my podcast guy did a great job of doing that as well. So hopefully you enjoy that and go back and listen, because it's a lot of great tips and it goes by really fast. So either way before I get into my topic for today, if I look a little bit shoveled on YouTube by I did my good deed for the day I I a stray dog, I wouldn't say a straight Augie at a hardest on, was walking around and I picked him up.

0 (1m 21s): And after let me tell you 30 minutes of trying to get them with my two dogs on a walk. Finally, I got them and brought them back and thought I was gonna have a third dog, but we found the owner and, and brought it to its home. So that was my, one of my good deeds for the day on a Monday morning. But anyways, the topic I wanted to discuss is alcohol. And this is a topic that I've never discussed before on any of my podcasts. And I don't think any of my guests have talked about it. So I thought it would be a relevant topic considering we're getting into the holiday season, which is coming up quickly, always comes up quickly.

0 (2m 1s): And hopefully this episode, isn't all doom and gloom, but you'll, you'll, you'll find that added alcohol can have an effect on your appetite, fat loss goals and athletic performance. And so why is that? Well, alcohol inhibits something called lipolysis, which is fat burning and glycolysis, which is glucose burning because it's, what's called first to burn. And first the burn means you will process those ingested calories first delaying the burning of other fuels until that alcohol has been metabolized. So the bottom line is alcohol is selfish, right? It's first the burn, meaning it inhibits fat burning or glucose burning because it is first.

0 (2m 46s): So keep that in mind. And then as far as appetite is concerned, we all know that alcohol can give us the munchies because it triggers an area in our brain that controls hunger. And when you do eat, those calories are more likely to be stored as fat. So when alcohol is consumed in conjunction with carbohydrates, such as most miss drink, mixed drinks like daiquiris Margarita's car metabolism is put on hold while alcohol calories are burned. So alcohol can, can obviously detract from your fat loss goals by contributing empty calories that you will burn before tapping into stored body fat. We all heard alcohol is, is really just empty calories and it can interfere with other ingested calories that we take in.

0 (3m 33s): So those two things along with increasing appetite is not obviously a positive thing. So if alcohol is to be consumed, it's best to be consumed alone, to mitigate fat storage concerns. And of course in a moderate manner. So alcohol can also compromise athletic performance. And that was probably one of the reasons why I, not that I was a big drinker, but I used to drink through my college years and a little bit beyond is I found that I wanted to recover better and perform in the gym better. And I thought alcohol was, you know, a bit of a deterrent from that. So it can compromise athletic performance and recovery in a lot of different ways.

0 (4m 16s): But one of the main ways is actually messing up your deep sleep cycles. And during deep sleep we release something called HGH, which is our human growth hormone. So the human growth hormone helps with repair and recovery and help to sort of rejuvenate you for the next day. So it can definitely compromise your athletic performance. And so you want to be aware of this now, as long as you aren't looking to maybe lose weight, I think a modest drink here and there is completely fine. If you're looking to lose weight and maybe change your body composition, I would suggest avoiding alcohol altogether. So if you are going to have a drink while you're probably asking, what should I drink?

0 (5m 0s): I would say my two top picks would be organic red wine or a high quality tequila for one organic wine is better than obviously than conventional wine because you're avoiding, what's called a mycotoxin contamination. And if you start researching wine, there's plenty of farms where, you know, obviously these grapes are, are not harvested in the correct manner and this could affect, obviously what's in the wine and also as well, you have a higher and antioxidant count in organic wines as well. So that's reason alone. There's a company called dry farm wines, I believe which we've actually ordered from on a few, on a few times.

0 (5m 45s): And it comes, I think they could do like monthly orders. And then as far as tequila is concerned, you definitely, definitely want to go like high quality from that route. And obviously you're dealing with a God, a plant, and there's been some benefits that I won't go into today shown with tequila. So I would say those would be the top two choices and I wouldn't mix any drinks. Obviously you don't want to have mixed drinks, you know, mixing it with with, let's just say, I don't know, orange juice, Coke, Sprite. Obviously you don't want to drink those in general, but definitely don't mix drinks if you're going to have something, have it on the rocks. So also tequila, one thing I wanted to mention was tequila really contains no carbs, barely any sugar and fewer calories.

0 (6m 29s): So those would be reasons to go for tequila and for a high quality organic red wine. So there you go, hopefully this didn't put a damper on your week. If alcohol is something that's a part of your life, I would say it all depends on your goals and what you're looking to do. But I would definitely say drink and moderation and take some of the tips as far as, you know, no mixed drinks, maybe get a high quality organic red wine and a quality tequila. So hope this is relevant. And I know we're getting into the holiday season, like mentioned. So take it with you, take it, take it or leave it. And I hope you have a great rest of the week.

0 (7m 10s): And if you have any questions, feel free to email me brian@briangreen.com and I'll answer any of your questions or if there's a topic you want me to talk about, let me know and would love a review. That would be great. And I'm on iTunes or Spotify or wherever you like to listen to it. So thanks again for listening and enjoy the rest of your day. Thanks for listening to the get lean clean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine. And I appreciate that. Check out the show notes@briangreen.com for everything that was mentioned in this episode, feel free to subscribe to the podcast and share it with a friend or family member.

0 (7m 50s): That's looking to get their body back to what it once was. Thanks again, and have a great day.

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