My Weight Loss Journey

Prior to my Dry January, my drinking habits averaged between seven to fourteen units of alcohol weekly. A unit could be considered a 12-ounce beer, a 5-ounce glass of red wine, or a 1.5-ounce shot of spirits. Personally, I enjoyed having a couple of beers each night, especially after running with friends. I thought I was maintaining a moderate drinking habit, but in hindsight, I was on the brink of alcoholism. According to the National Institute on Alcohol Abuse and Alcoholism, heavy drinking for men is defined as exceeding four drinks on any single day or more than fourteen in a week.

While there’s much debate online regarding the definition of alcoholism, deep down, we often know the truth. I had been drinking nearly every night during the latter half of 2022, so I recognized the need for change.

Despite the common belief that alcohol contains "empty calories," it’s crucial to understand what that really means. Ethanol, the scientific term for alcohol, offers no nutritional benefits—no vitamins, amino acids, or healthy fats. Instead, it puts a strain on the body by converting into acetaldehyde, a toxic substance that the liver must process. In essence, consuming alcohol is less efficient than getting energy from sugar.

By the end of January, my weight decreased from 82.8 kilograms on January 1st to 80.4 kilograms by January 28th—a total loss of 2.4 kilograms (or 5.3 pounds), averaging about 1.3 pounds weekly. It's important to note that weight loss wasn't my primary goal for this month; however, I also eliminated sweets and chocolate, which contributed to the results. This leads us to the idea of virtuous and vicious cycles.

My experience exemplified a virtuous cycle: by removing alcohol, I was able to replace those empty calories with nutritious options, which lessened my cravings for sugar. This shift in diet energized me, prompting greater daily activity and, ultimately, a higher calorie burn rate. In December 2022, I burned an average of 633 active calories daily, but in January 2023, that number rose to 955—an increase of over 50%! The boost in energy motivated me to maintain my commitment to a Dry January.

My Resting Heart Rate Improvement

During this period, I also observed a notable reduction in my resting heart rate.

In December 2022, my average resting heart rate was 50 beats per minute (bpm), which dropped to 46 bpm by January 2023—a reduction of 8%! To put this into perspective, that’s a staggering 700,800 fewer beats in a year. A lower resting heart rate generally indicates better cardiovascular health, suggesting that my body was more efficient in circulating blood.

What contributed to this change? When alcohol is consumed, the body works hard to eliminate the toxins, which can elevate heart rates. Ethanol is toxic and stresses body cells, leading to further complications, including anxiety, which can create a vicious cycle of increased heart rates and alcohol consumption.

My Heart Rate Variability: A Significant Change

My Heart Rate Variability (HRV)—the time differences between heartbeats—also saw a remarkable improvement.

HRV is essential as it reflects the balance of the autonomic nervous system, which regulates bodily functions like heartbeat and digestion. A higher HRV indicates a more relaxed state, while lower HRV suggests heightened stress.

The data revealed a dramatic change in my HRV readings from December 2022 to January 2023. Though I did experience a bacterial infection in December, which temporarily affected my HRV, the overall trend remained positive. Research from WHOOP indicates that even one drink can significantly lower HRV, emphasizing how alcohol exacerbates stress and disrupts sleep.

The Cycle of Alcohol and Its Effects

This creates a feedback loop where alcohol consumption leads to poor sleep quality and increased stress, perpetuating the need for alcohol as a coping mechanism.

The first video, "MY DRINKING 'PROBLEM' | DRY JANUARY | skip2mylou," explores personal experiences with alcohol and the Dry January challenge, shedding light on similar journeys.

Continuing to Understand the Impact

As of now, I have not consumed any alcohol since December 31st, and my HRV has shown continuous improvement. While the alcohol industry often promotes moderation with phrases like "drink responsibly," my experience suggests that true responsibility may mean avoiding alcohol altogether.

The second video, "Dry January trend reflects changing views on alcohol," discusses societal shifts regarding alcohol consumption and the growing trend of abstaining for health reasons.

Looking Ahead

If you haven't yet embarked on a Dry January or are considering a future month of sobriety, I hope my experiences inspire you to take that leap. Remember, you are the alchemist of your own body.

To delve deeper into my findings, stay tuned for the next installment, where I will further explore the impact of HRV on stress, sleep, and overall quality of life.