Do I need to stop drinking on the Betr Protocol?
It’s best to temporarily discontinue or moderate your alcohol consumption for the best results. However, we know that life happens, and our goal is to help you become Betr - not perfect.
Let’s look at some of the ways alcohol impacts our health, then talk about what to choose if you have a drink.
Alcohol and weight loss have historically been enemies. Research shows that alcohol consumption can affect our gut health and increases the risk of developing chronic disease. Drinking can also contribute to weight gain, indigestion, inflammation, and liver damage.
Alcohol consumption also contributes to certain symptoms:
- Gas
- Bloating
- Nausea
- Dehydration
- A feeling of fullness in the abdomen
- Diarrhea of painful stools
- Ulcers or hemorrhoids
These are just the perceptible effects of alcohol on our digestion, but more are under the surface. The body can store carbs (or sugar) as excess fat. Almost all forms of alcohol have high carbohydrate counts.
Alcohol also adversely affects the composition and function of our intestinal microbiota. This damage to our microbiome can contribute to altered metabolism and widespread inflammation throughout the body (Engen, 2015).
Inflammation leads to a leaky gut (weak intestinal wall), bacterial overgrowth, dysbiosis (change in gut flora), and alterations in the mucosal immune system.
In addition to the inflammation caused by alcohol disrupting our gut health, many alcohol-related disorders are worsened by and contribute to the cycle of ongoing inflammation (Bishehsari, 2017).
The main goal of Betr is to reduce inflammation by fueling your gut with healthy and nutrient-dense foods. Drinking alcohol can interfere with this goal early in the Betr program. Additionally, with the healing and reduced inflammation you’ll experience, you can feel great without alcohol!
If I am going to drink, what should I choose and how much?
We understand that drinking is a part of many people's social lives and during special events. If you decide to have a drink, choose one of the types below and try to keep it in moderation. You might experiment with ordering a drink without the alcohol and see if that soothes some of the social anxiety.
The Centers for Disease Control and Prevention (CDC) recommends consuming one or fewer servings of alcohol per day for women and two or fewer servings per day for men.
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Dry Wine (Red) Sugar: 1-5 grams per glass Red wine has resveratrol, a known anti-inflammatory, and antioxidant. Wines such as Malbec, Petite Sirah, St. Laurent, and Pinot Noir have the highest resveratrol content. Steer away from sweet wines and opt for dry ones instead. - Vodka Soda Sugar: 0 per glass Since soda is simply carbonated water, you’re adding a little hydration to your alcohol. Add a squeeze of lemon for a spritz of Vitamin C.
- Ultra Brut Champagne Sugar: 2-3 grams per glass Champagne is a sparkling white wine. “Ultra Brut” is the same as “no added sugar.
