If you ever wondered how having a few drinks impacts your waistline or your recovery or your fitness goals,

today we pulled together a few conversations with a couple of amazing guests from past episodes

to give you both the hard facts and some actionable strategies to stay on track.

First, we're revisiting a coaching conversation that I had with someone in Kate Moss.

Kate shares some relatable challenges about how I wanted to unwind with a glass of wine

after a long day of work or traveling. And we also discussed some practical ways to set up your home environment by adding friction, so we aren't mindlessly grabbing a drink. We also talk about how navigate social settings and client dinners without feeling the pressure to drink. And I share my personal strategy for structuring high protein meals and utilizing fastings if you do decide to have a fun night out. Then we're bringing back my interview with James Swanwick. James really breaks down the harsh

physiological realities of alcohol, talking about how it acts like a poison that forces your liver

to clock in for a night's work right when you should be resting. He also dives deep into how

drinking close to bedtime destroys our sleep cycles, leads to morning glucose spikes, and creates a vicious cycle of sugar cravings the next day. We also talk about how the extra calories from poor sleep and lowered inhibitions can add up to tens of thousands of calories over the course of a year or so, which means a lot more work for us in the gym. So if you're looking to cut back or just want to understand the exact physical cost of our weekend drinks, there's a ton of value packed into this one. You're listening to Get Leaner and Live Longer. My name is Nate Palmer. Let's do this. The question today from Craig was, can I drink alcohol and still lose weight? And if so, how many drinks can I have? So we've all been there before we're wondering if, hey, how many can I have that third white claw?

And suddenly you're then jerked back to reality.

You're at a pool party with your work friends or Karen from HR is turning 50 or

retiring or something.

And there's a kind of awkward party and you're like,

oh, man, if I just had one more gin and tonic, uh, that would probably solve a lot of my issues right now. So just make that

a double or a triple or bring the bottle over. T minus 37 minutes until I have to play

bang, merry kill with my colleagues. What do you mean? It's only Tuesday. But alcohol is a part of our culture. You know, football and Sunday, we're having beers. New Year's incomplete without a champagne toast. St. Patrick's Day, we celebrate our world heritage by drinking too much Guinness and throwing up into a trash can outside of a bar, you know. But if you want to live a life of pure tantical restrictions stay lean healthy feel good

a hundred percent of the time you would just give up alcohol alcohol is a poison a delicious

karaoke enhancing poison but a poison nonetheless so what happens when you drink alcohol is

basically you take your first sip you stimulate the gaba receptors in your brain these gab receptors are responsible for helping you relax which is why alcohol is basically you take your first sip, you stimulate the GABA receptors in your

brain. These GABA receptors are responsible for helping you relax, which is why alcohol is such a good

social lubricant, reducing social anxiety. So the frontal lobe is super susceptible to alcohol. And also,

that's the part of the brain that controls social anxiety and decision making. That's why it's

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