THE DRINKS

Let’s talk about the notorious drinks most of us come across: alcohol, caffeine, and soda.

Why are these an issue? They’re everywhere in our society and tied to social interactions. Because of that, it’s easy to let things get out of hand.

No shaming here. I’m a fan of caffeine and I enjoy an occasional drink. The key is moderation and keeping an eye on how it impacts your progress and results.

Soda/Pop

What’s the big deal: Packed with sugar, calories, and chemicals. Huge impact on insulin and blood sugar, and it can cause extra cravings.

Alternative: Diet options, EAAs, flavored water.

Hint: Eat more satiating food and you’ll crave it less.

Caffeine

I’ll admit it, I’m a coffee snob. But this also includes energy drinks which can load you up with sugar and caffeine together.

What’s the big deal: Too much caffeine raises cortisol, hurts sleep, and can suppress appetite (which usually backfires later).

Alternative: Decaf, tea, or even half/half.

Hint: Cut it off early enough so sleep isn’t affected. Stay away from sugar-loaded combos.

Alcohol

What’s the big deal: Calories, hormone disruption, impaired recovery, poor sleep, and usually more poor nutrition choices that follow.

Alternative: Fake/mocktail options, flavored seltzers, or low sugar/light versions.

Hint: Log it and pre-plan.

In closing, just as foods, this is case by case. Be honest with yourself about what your body tolerates and what holds you back.

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