Back in 2020, I filmed a client-only video on "drink quotas": a weekly limit for alcohol.

The idea was simple:

You can "use" your drinks whenever you want, as long as you don't go over the limit by the end of the week. This forces you to be more mindful of how much you're drinking, and whether it's really worth it.

Now, with 2023 around the corner... I'm still a fan of this strategy.

But I've done a total 180 on how many drinks per week is "okay."

Back in 2020, I used the NIAAA's guidelines of 14 drinks per week for men, and seven for women. But like most government guidelines (ex. the RDA's abysmally low protein recommendation), there's a difference between what's technically "safe"... and what makes sense for people who give a damn about their health and fitness.

In 10 years of coaching, I've rarely seen anybody do well—consistently, anyway—drinking more than ~6 drinks per week, OR more than ~2 total times per week.

Here's why:

Drinking hinders fat-burning in a meaningful way. It wrecks your sleep, which further hinders fat-burning. It spikes your cravings, and lowers inhibition. It reduces motivation. It's a depressant, and heightens anxiety. It's linked with high blood pressure, inflammation, liver disease, and even cancer.

The list goes on.

I say this not to be a party pooper, or to "scare" you. But we can't pretend alcohol is remotely in line with 99% of your goals (to say the least). For many people, it's actually what's standing between them and feeling and looking dramatically better.

What about New Year's?

Don't worry, I'm not here to totally wreck your fun.

I realize drinking can contribute to memory-making, social experiences, relaxation, and more. Here's how you can enjoy these benefits on New Year's while mitigating some of the downsides:

• Choose a drink quota for the weekend. As I mentioned above, ~6 drinks per week is usually the upper limit of what's not highly detrimental
• Consider your quota non-negotiable. Because the second you say "close enough"... it loses its value
• Embrace the trade-offs of your decision to splurge on alcohol by choosing to have healthier meals. You can't really "get away with" splurging on both
• Plan your meals in advance, and consider having a little less fat throughout the day. Fat has nine calories per gram, and alcohol has seven (which are "empty"). This gives you some breathing room to enjoy a few drinks without annihilating your calorie range

Finally, treat today and Sunday like normal days... as they ARE normal days—not extensions of New Year's.

By the way, if you aren't sure how to go about planning ahead: use this simple, four-step process for setting up an ideal day of nutrition.

(When you get to Step #4, add your drinks.)

With very few exceptions, my most successful clients use this system every night before bed—and it works damn well for them.

Sam