Does Consuming Alcohol Negate Your Exercise Routine Gains

 

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It’s an odd pairing, sure, but indulging in a 16-ounce IPA probably won’t negate all that hard work you just put in. If your goal is increasing performance and strength, it’s best to limit your alcohol intake after working out, even if you don’t eliminate it entirely. Alcohol can slow your protein synthesis, the process in your body that aids muscle growth, and can increase dehydration.

The effects of alcohol on the body post-exercise are complex, varying widely on how much one drinks and when. But research suggests well-timed protein plus moderation can ensure those Negronis. When looking at the evidence, it appears that the number one thing to keep in mind when it comes to alcohol consumption is moderation. This is because binge drinking yourself into the ground will certainly cause some negative effects on your gains, such as large drops in testosterone.

Drinking alcohol at or above recommended levels has been linked to an increased likelihood of disease and early death—but a new study says that getting regular exercise may offset. Because alcohol impairs this process, drinking can interfere with your ability to grow and maintain muscle. Binge drinking also causes a drop in testosterone levels while increasing cortisol, a hormone that destroys muscle. To prevent muscle loss, avoid drinking alcohol shortly before or after hitting the gym. Research from Penn State shows that alcohol decreases protein synthesis by 15% to 20% after 24 hours, but not sooner.

It may sound crazy, but having a few drinks on Friday night after training is better than having them on Saturday night (when your body is recovering). The Drinking Man’s Diet Eat like this on days you indulge. Alcohol consumption aside, if you did something that decreased protein synthesis even three times a week, the effects wouldn’t be that big. Plus the athletes in the study were drinking a lot of alcohol-just under 120 grams of alcohol (about eight vodka shots) in three hours.

That said, “alcohol ingested before a workout does not appear to affect strength and maximum power,” he explained. Of course, being wasted affects motor performance, and studies have mostly. Alcohol is most damaging during the post-exercise anabolic window (the up-to-four hours following a typical weight-lifting session).

Remember, though, that muscle protein synthesis can stay. First, drinking can increase urine output, which inhibits the amount of nutrients your body can absorb and encourages excretion of stored minerals like calcium and magnesium. If you do indulge, choose a brew with a lower ABV (alcohol by volume) percentage, about 4% or less.

List of related literature:

If you are working out to build strong fat-burning muscles yet are consuming alcohol, the result is actually a further breakdown of muscle and a slower metabolism.

“The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans” by Maria Emmerich
from The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans
by Maria Emmerich
Victory Belt Publishing, 2017

In these ways, alcohol absolutely can contribute to fat gain.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Therefore, alcohol contributes to overall energy balance by indirectly impacting fat balance.

“Handbook of Obesity Treatment, Second Edition” by Thomas A. Wadden, George A. Bray
from Handbook of Obesity Treatment, Second Edition
by Thomas A. Wadden, George A. Bray
Guilford Publications, 2019

What may contribute even more to weight gain than the alcohol itself is the form in which you drink it.

“Nutrition Facts: The Truth About Food” by Karen Frazier
from Nutrition Facts: The Truth About Food
by Karen Frazier
Callisto Media Incorporated, 2015

Alcohol also impairs the required metabolic processes during exercise.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

In small doses the thermogenic effect of alcohol is only 8%, but it is possible that larger daily doses have a more pronounced effect on energy metabolism, for instance hypermetabolism among alcoholics tends to prevent weight gain.

“Human Nutrition E-Book” by Catherine Geissler, Hilary Powers
from Human Nutrition E-Book
by Catherine Geissler, Hilary Powers
Elsevier Health Sciences, 2010

Increased body fat is not a desirable outcome for most athletes, and thus is a negative aspect associated with alcohol consumption.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

In fact, alcohol makes you eat more and encourages your body to burn less fat.

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

A couple of beers per day without a compensatory reduction in food intake or increase in exercise could lead to an excess of body fat rather quickly.

“Health and Wellness” by Gordon Edlin, Eric Golanty
from Health and Wellness
by Gordon Edlin, Eric Golanty
Jones & Bartlett Learning, 2009

The liver works overtime to metabolize the alcohol, so its job of burning fat gets less priority.

“The 17 Day Diet Breakthrough Edition” by Dr Mike Moreno
from The 17 Day Diet Breakthrough Edition
by Dr Mike Moreno
Simon & Schuster UK, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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153 comments

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  • I reserve calories for drinks on weekends but always stay slightly under maintenance. I just make sure to keep it low fat that day and enough protein.

  • As I’ve said before on other videos, science is good for training days, but just… don’t forget to *live*. I’ve known and spoken to quite a few athletes who live for their exercise. They continue to push their bodies according to science, and forgo anything that could possibly hurt their efforts, even to the point of avoiding things that they love. A year or two in, most are fine, but those who have been doing such a thing for the better part of a decade? Or more? In my experience, they start to show signs of resenting this sport they used to love, the results that they used to love getting, and sometimes there are signs of other psychologically unhealthy thoughts or habits.

    Science is good, but not at the expense of experiencing life. Without that, might as well throw out the science, too.

  • i totally agree, i didn’t start making gains until i quit drinking.. it cracks me up when i see YouTube lifters channels that say it’s ok in moderation, that’s bullshit.

  • I agree with the TASTE of that particular ghost flavor. I have the sour patch kids blueberry EAA BCAA HYDRATION and I cannot wait to finish and get rid of it. Now that I think about it it might be great to use when drinking alcohol because of the hydration to prevent hangovers

  • Any damage to the liver lower’s testosterone quickly if you’re all about competing then get women drunk and fk them senseless without a hangover in the morning and beer has estrogen in it btw.

  • Quit fucking about and get the gym routine in and then go drinking, but not every week quit being an asshole and get that body in shape

  • True, but I’ve had no problems, on methadone and an alcoholic for 5 years, every day, bout 17 shots every day…

    It’ bad, alcohol is dirt nasty, but I started a super diet and went from 230 pound now down to 178…

    All from eating ONLY the most healthy of all diets…

    I can’t do this forever but at least i eat healthy even though I have a drinking problem, I plan on starting my workout regimine soon…:P

  • I used to stop for mid bicycle ride margarita, but the ride back was agonizing because I had no power. I guess this is why no fat metabolism.

  • I’m a hard gainer, 195, 6-1 and drink a 12 pack a night…and have a “beer belly I cannot get rid of,. I’ve done the 100 situps a day for a month and went from a 36 inch stomach to a 35 ( besides my normal 1 hr a day for 5 day’s per week workout,,I’m willing to do the extra work because I love the fuck out of my beer. I now know I can’t target abs, just wondering if as a hard gainer which to me means “carb up protein up “…any suggestions?….. Loose belly gain everywhere else

  • Stopped drinking for 2 1/2 yrs now. Not bragging just fucked up one to many times. Got into BMX racing, started a better diet then joined a gym to be more competitive on the bike. Drinking would now get in the way of my new direction. I’m happy to not be drinking anymore. Cheers!

  • Good thing I’m not a serious athlete so I have to worry about such significances like recovery. I’ll continue tossing back a cold frosty one after mountain biking. Mowing the lawn might take an extra minute or two the next day… Man, YouTube health videos are a total buzz kill.

  • Honestly, what I noticed more than any of the protein synthesis stuff is that alcohol will make you gain fat and will mess with your dopamine, your gaba receptors, serotonin, and cortisol levels… as well as other hormones.. I’m done drinking for a while. It sucks that majority of my friends drink..Alcohol is a pretty stupid substance though. If you don’t think so, try going to a lively bar street while sober at night time on the weekends. Just see how it makes people act.

  • IF YOU GO TO THE GYM WITH ENOUGH CARBS AND CALORIES & YOU BUST YOUR ASS MEANING BEFORE YOU FINISH THAT SET YOUR VEINS ARE POPPING AND YOUR BODY IS SAYING PLEASE GOD NO AND YOU KEEP ON GOING.. YOU WILL GAIN MUSCLE. ITS NOT EATING BROCCOLI AND CHICKEN. ITS NOT STAYING AWAY FROM FAST FOOD. HELL YOU COULD BINGE DRINK EVERY NIGHT IF YOU WANTED TO. AS LONG AS YOU GET CALORIES AND YOU BUST YOUR ASS YOU WILL GAIN MUSCLE. ITS NOT LIKE YOUR BODY IS GOING TO REFUSE TO ADAPT… BECAUSE IT HAS TOO

  • Not even mentioning the fact that drinking beer is for many much tastier than water, so they actually hydrate more by sheer quantity?

  • I use to be like your bro to drink at 5 time a week now I’m at 2 times a week. Great Vid I’m new to the channel, Tell your brother to keep going strong.

  • CHOCOLATE MILK…… DRINK CHOCOLATE MILK AFTER EXERCISING!!!!!!! ��
    Over 1000 Studies, and at least 3 Meta-Studies I know of, have proven over & over & over again the single most effective recovery drink is Chocolate Milk. At least 5x more effective than the Top 10 leading Protein Powders, 3x more than Gatorade. ��

  • Ah the great bro paradox. We lift to look good at the bar even though the bar fucks with our gains. Best fix to this is to chug Gatorade or pedilyte after a night of drinking to replenish your electrolytes, pop an Advil, have a cup of coffee and go to the gym and do cardio.

  • The problem is those doctors explaining that alcohol affects muscle gaining is they’re getting Alzheimer’s sometimes you don’t have to believe to their opinions because things are always possible and it happened sometimes without reason.. Just like Einstein the more he drinks the more new learn gaining.. So shut the fucked up deparment of healths.. Science and god is the same theory..

  • Im a uni student first year and go out alot (3/4times a week) must drink about 20-30units each time. Ive been going gym this year and gained 37lbs from 140lbs. My body fat stayed the same 11-12%. I took no protein shakes and diet was shit e.g lots of mcdonalds takeaways etc. So its not always true guess im just lucky

  • an awesome video you earn a subscriber, i like when small people debunk big fitness misconceptions, I spend 3 hours researching if what you said as true, and it turns out that my buddy is a fitness expert, he said you are partially right, so i follow you no. keep being honest ok.

  • wait so me working my ass off, making a healthy dinner, drinking lots of water, and drinking a protein shake then having some wine later in the night actually can counteract all of that as far as muscle progress goes? help:):(

  • I haven’t watched the video yet, but I’m gonna tell up front if you tell me it’s not good to drink beer after a workout I’m going to argue with you. I’m going to go hit play now.

  • Where there studies on both men and women or only on men? I just read an article that said that alcohol doesn’t quite have the same negative effects on women as it does on men.

  • after i did my research about beer �� i was drinking 4 bottles per day i love �� beer but after i readed it’s effect i stoped its my 3rd day stopping i feel dizzy ��

  • I’m 43 years old, I have been lifting since I was 19 and I go out on Friday nights have drinks. I just have always made sure I am in a caloric deficit. I still have always made gains and even still lost weight on a cut. Once a week doesn’t hurt as long as you stay with your diet and lift during the week.

  • I do not drink alcohol frecuently
    But when I do it, I get drunk.
    I was kind of worried because I will have a heavy drinking night tomorrow. But listening to this has just made feel better about it ��

  • A normal beer has way less than 40g of alcohol in it. A clearer message would have been nice. As with most things, moderation is key.

  • You must love Jehovah your God with all your heart and with all your soul and with all your mind and with all your strength. You must love your neighbor as yourself. Jesus the anointed is Lord! Repent and be baptized and believe the Gospel.

  • Take an advice from someone who drink alcohol and built muscles not those dudes. They said it, they don’t period so they don’t know the difference!

  • I fucks with the twins but I got a homeboy that gets wasted all the time. He works out while he is wasted and he is big ass shit. He doesn’t take any supplements except for those gummie vitamins.

  • Yea i drink pretty heavily almost daily. But i still destroy it in the gym. No one believes how much i drink based on how i look (im one of the bigger/leaner guys in the gym) and i go much harder than almost everyone in my gym. Crazy amounts of sweat lift heavy and everything. People just sensitise their bodies to “eating cleann” and not consuming alcohol, problem here is when you reintroduce “less healthy” food and alcohol i feel that your body has trouble handling it.

  • Peope love alcohol and will do anything to justify drinking it. Just accept it. It’s a fucking drug, it’s a toxin, it’s a poison. End of. If you drink a beer, there won’t be much of an effect, drink ten beers on a night out and you will feel it after.

  • I have a watch tracking my sleep and my sleep is always better when I had a few drinks, not affecting my rem sleep whatsoever, so that depends on a person

  • Pls do another one on alcohol free beer. Actually it does increase your recovery from a workout and you have less inflammation marks in your blood if you drink it after a marathon.

  • Please don’t use Blue Apron as an advertiser. They are non-GMO and thus are antiscience. Support pro-biotechnology companies like Soylent or Impossible Foods.

  • im glad that i’ll be fine drinking alcohol 2x a week. im a former alcohol abuser and im trying to be fit without giving up on alcohols so thanks a lot.

  • i dont think these studies take everything into consideration when making these recommendations… like a persons bodyweight…how much they can handle…i mean ive seen mixed “studies”on which is appropriate in terms of moderation…some say 2 for men 1 for women…others say 3-4 for men and 2-3 for women…soooo…..how can we even believe one set of rules or recommendations?��

  • Alcohol isn’t the evil. It’s the balance. If you drink like I did in the past, it’s a bad idea. Why? Horrible hang over kills gym progress.

  • would drinking once a week only at night be cool? that’s 4 times a month and the rest working out. but i’m a skinny dude trying to gain weight. don’t have much fat on me

  • Tarahumara drinks large quantities of low alcohol corn beer all night and then run 50-100 miles on a fairly regular basis. Don’t try it at home kids.

  • Lol
    White boys really try DONT they lol
    I noticed that even with muscle y’all still come on really soft
    Just facts buddy. Sounds like a lil white girl when speaking

  • Two-three beers a day won’t ruin your life, but trying to convince oneself that alcohol helps muscle growth is a sign you’re probably liking it too much.

  • So you can drink the same day as a workout, with approx 23% decrease in Muscle gain if you consume sufficient amount of protein? If I understand you correct here.
    I always thought to avoid alcohol consumtion during a workout day, and so saved my drinking days to the rest days…

  • According to all the beer commercials on tv, it’s not only good to drink it after working out, but prior, and during a workout! Good, scientific advice! As far as sports drinks?, you might as well drink the beer. Add some sea salt to your water and get all the electrolytes back.

  • From what I’ve seen alcohol doesn’t even necessarily lower testosterone levels. Alcohol is a blood thinner which from what I can tell makes it so that the testosterone in blood plasma is more spread out, but that doesn’t mean that there’s less of it. Also some studies indicate that alcohol consumption raises testosterone, although not necessarily by much. Since the data seems to be kind of all over the place that could be used as evidence that it doesn’t really impact testosterone and people are just getting different results at different times in terms of their testosterone levels which happens naturally anyway and even if if does have an impact some of the data indicates that you have to nearly kill yourself to get an extremely temporary drop in testosterone that lasts maybe a few hours or so, certainly less than a day. I barely even drink at this point so I don’t have much skin the game, but it’s still an interesting topic.

  • There are many factors in giving up drinking including eg motivation and support from friends.
    One place I found that successfully combines these is the Sebs Magic Tactic (check it out on google) definately the most helpful idea i’ve heard of.
    Check out the website SebsMagicTactic.com and interesting testimonials.

  • I used to do that, but being 34, my liver enzymes were beginning to creep up a little and evening drinks became less refreshing and more like a necessity. But I don’t think my muscles cared that much, they like lifting weights, they don’t care what I do as long as they get to do what they like.

  • Had to drink 16oz of lite beer while boxing training. The yeast and to thin blood and circulate through me quicker. Yep Jeff is lit up while pouring pre workout

  • I kind of dissagree with liquor over beer. simply because beer is watery ya know? More calories but not as strong either, so less alcohol.

  • Hey man, I know this is an old video, but can I make portuguese subtitles for you? This is very didactic and easy to understand. We don’t have this kind of content in portuguese, so I want to translate it and send to you, so you can turn it into a subtitle.

  • I only have beer occasionally now. I stick to vodka and seltzer mostly, low calorie and no carbs, I drink twice a week on average and have 2 or 3 vodka and seltzers each time. That’s less than 1 a day on average. As long as I eat clean and work out, it hasn’t been detrimental for me.

  • i guess the drop in testosterone comes from inflammation/cortisol because alcohol uses up glutathione and it’s building blocks cysteine and glycine.
    afterhaving enough of the alcoholic buzz, i recomment milk thistle, n-acetylcysteine and glycine to boost glutathione. that cures the hangover faster and lessens the damage.

  • Alcohol is poison…speaking for myself…oh yeah it will stop muscle building in it’s tracks…leave it alone…my friends admire me at parties…only one built well and not drinking..

  • This is literally making me so geeked…. I went into the gym yesterday forced by my trainer hung over and had the best workout ever LOL

  • Dude NO???
    In strict theory it might work. In theory that is! But once you are drunk and hungover, all logic and self control goes out the window (for 99% of all people).
    Alcohol wont help anything, especially when it comes to weight loss. Lots of calories, cravings, bad sleep, no energy for work out etc. Harmful for the liver, skin, body, everything!
    It might work for you, but for most people, especially the alcoholics watching your video trying to find a reason not to quit, your advice is extremely harmful and bad.
    Drop the bro science youtube bs and let the doctors and other people who knows their sh’t tell us whats good for us.

  • I’d drink a bottle of vodka while doing a marathon. Couldnt do close to a marathon sober. Totally wrecks me for the rest of the week

  • They are talking shit……how much monoxide they breath on the streets…they dont mention that, beer is perfect for bodybuilding.

  • Gave this guy a bs comment on another video. I feel like a troll. Gotta find that comment and delete it. He really explains this and makes things understood. Not just from his own experience but he understands that’s all people are didn’t so he show proof of studies that are basically all around the understanding of the human body. Love this shhh. I’m subscribed

  • They need to be more specific about “Alcohol” because then they are completely wrong. PURE alcohol contains 7 calories per gram. The constituents in an alcoholic beverage, like beer contain more calories, but alcohol alone contains very little.

  • Outdated info…drinking is fine…just don’t abuse it daily. And watch what you eat when drinking, due to alcohol already having calories.

  • When I rowed the general rule was no more than two beer after a workout and then only after a pint of half water half orange juice. The accepted wisdom of the time was that small amounts of beer helped the muscles relax etc and that by the time you got to four beers you were doing more harm than good.

  • Yeah so my friend drinks 6-10 beers a night and it’s not out of the ordinary for him to eat a whole pizza and a cheese bread while he’s drunk. Then he goes to the gym and wonders why he feels like shit and can’t lose weight. In his case, the alcohol is making a massive difference. His testosterone is almost constantly at 75% what it should be and the thousands of calories he eats while he’s drunk is getting stored immediately instead of burned.

  • I’ve been inspired to do impulsive workout type activities after drinking on occasion, but like, pull ups on a pull up bar jammed in the doorframe of my kitchen. I’ve never gone to a gym after drinking. No way.

  • 12 standard drinks is a sickening amount to have. As a small male 1 beer is fine but having any more reduces hydration and can affect energy levels and sleeping patterns

  • Hey bro I like your video. How does alcohol effects your liver when I drink like a 6 pack every 2 or 3 days and then one or two diring the week and I still work out every day and mostly I do cardio.

  • thanks broer ik zie net die video van scotthermanfitness en ik schrok me de tering maar het valt dus hartstikke mee hoe slecht het is voor je spieropbouw. bedankt voor het duidelijk maken en bewijzen van je mening.

  • Instead of trying to scour the internet for research that gives you the answers that you want hear in regards to alcohol and its effects, the only right option is to just not drink at all. Alcohol is poison. It’s really that simple. Besides, alcohol is for the feeble minded anyway.

  • 2 bottles of vodka with 5 beers, is that to much or is it ok if you´re into sports? I was drinking that with russian friends. I´m into martial arts and riding the bike.

  • I stick with vodka and strangely it helps my workout. The next-day jitters and anxiety after a night out seems to give me a burst of strength when lifting, even though I’m raining with sweat. Not a healthy long-term fitness plan I realize but does anyone else experience this?

  • “man that’s strong” mixes it with 4 oz.
    When I drink I just keep carbs either low or non-existent, like pure proteins, or I don’t eat at all.

  • Alcohol is GABA-ergic, dimming one’s capacity to properly associate and assimilate sensory information. The issue is complex, but I’ll try to speak in plain English:
    You will love the slow accumulation of incapacity to retain memory.

    You will increasingly forget, until you enjoy finally what’s called Wernicke-Korsakoff Syndrome.

    Observing the decline in cognition associated wit h alcohol use, one sees significant behavioral deterioration after about 3 years of steady use. Some of the deterioration remains even following years of cessation ofingestion.

  • Situation: people are not trusting science as they used to. We should do something about it.

    Let’s do a study about beer and exercise, but let’s flaw it by using a microscopic sample. Also, let’s use vodka and orange juice in a study about beer. Also let’s give our test subjects an unreasonably large amount of vodka, despite the fact people drink beer after sports, not vodka.

    I’m sure with these considerations we’ll address the problem with trust in the scientific method…

  • You do know Radical Leftists Nike supports terrorists (Antifa), hate our veterans, support open borders! My mates and I got together and had a bomb fire with all our Nike junk when we hear about how Nike hates our countrymen.

  • This video is like my prayer before I go out to have a beer. Probably this would be 10th time I am watching this. It motivates me every week before I have a beer.:-D

  • Im just on a cut the whole week and when I go out I level my cal intake with what I burn. Honestly for lifting if you stay within the range of 15 / 20 beers which is arround 6 / 7 liter and you spread them over 6 hours or something it actually feels that Im having more energie the next day.

    Maybe its because Im in a caloric defecit usually and then I have lots of carbs and the fast food from last night in me. But seriously, at some point you are a bit drunk and often its way more fun to stay at that point then to go balls to the walls and drink an excessive ammount of alcohol. 4 beers an hour when starting and then dial it back to 3 an hour and later 2 or something. Once you are sociable drunk there is no point to go to the point were you get annoying, lame and unable to walk.

    Many people dont know were to stop, which I feel is the biggest issue. But of course I drink for over 10 years now. I had plenty of nights were I hanged vomitting over the toilet. Now I just stop 5 or 6 beers before getting to that point and feel pretty fit next day.

    Also just mix it up with a cola zero if you want to drink something but are still comfortably drunk. Further I would advice against hard liquor, unless you know what you are doing. Most of the times when somebody calls for shots after 15 beer and its 3 am, its a bad idea. Not so much your gains, but more so your hangover. Hard liquor to enjoy just sitting at somebodies home or a campfire is fine. Hard liquor when being out in a bar and having a party usually ends with you hanging above the toilet.

    Also if you eat less carbs and fats during the day, you will get drunk faster and need to drink less.

  • Lovely vedeo my friend. Not sure it’s true or not, whatever u say. But for now, i feel relaxed. ��. U made alcoholic + gymaholic people happy. Atleast, for the time being. Thanks

  • The sleep disruption is so detrimental to all aspects of your life.
    Non alcoholic beers can be useful if your trying to wean yourself off the stuff.
    Good luck…

  • Idk if I drink that much to say I’m getting these effects like I won’t drink for two months then I’ll drink for a week straight my drinking is super inconsistent I don’t think I get these

  • The last year i added a couple of drinks (vodka) in my life at the end of the day before i go to sleep.I workout for about 8 years.What i have noticed is that it hinders a bit the recovery process of my muscles.I have also noticed a bit more belly fat.I havent changed anyhting in my diet and the workout plan is about the same.But thats just me.In the end what i really believe that matters in bodybuilding is the age and genetics.

  • vomited twice in the morning 3 days ago and lost my phone (luckily a friend found it) and told myself I’m never drinking again. I’m finishing a bottle of beer as I type this LOL
    Every time….

  • Before a workout I drink vodka mixed with water. I find that I feel stronger, pushed harder and more reps. In less than 3 month’s I was really surprised at the muscle growth and fat loss. People ask if I took growth hormones. No pill’s or drugs, just vegetable protein after a workout. Body weight dropped from 190lbs to 162lbs. I’d look in the mirror and found it hard to believe that’s me!!!! I’m living proof. On the down side, it must be hard on the liver. Be careful!!!!!!

  • To be honesti love your channel but even if thr studies cite all this stuff about alcohol I’ve actuslly had very good success in the fitness department while consuming alcohol daily. (avergae 8 drinks daily, occasional 750ml 80 proof binges). I am not defending alcohol, it’s a horrible substance but I have better results in the gym than most people who rarely drink and eat way cleaner than i do. I’ve been told I have good genetics but I’m not convinved that is the case either.

  • I refrain myself from drinking alcohol before a race, but after a race there’s just nothing wrong with it. Gatorade may be nice but when you drink sweet stuff during a race the last thing you want to drink after you’re done is drinking more of that stuff.

  • Guys don’t get hung up on it at all I go out almost every weekend to socialise with friends mainly pickup girls and i drink about 5 vodkas on average just to get the buzz then i stop Its about knowing your limits and stay with it. You don’t want to be so out of it you don’t know what your doing. If your young its good to let off steam and enjoy yourself man if your in college you’ll be doing this anyway. Just track the macros if you really want to. Just don’t put down 10 beers on a night out and not expect to gain weight and impact your training because those carbs and calories are just empty.

    Sean spells it out quite simply with sticking to vodka which is around 51kcal per serving

    Just go out enjoy yourself and don’t worry you’ll soon know what works for you and what doesn’t.

    For instance my calories intake is on a deficit at the moment for cutting so i consume 1850 if i know I’m heading out for a night at the weekend i’ll save 400-500kcal for drinking and thats a wild range because i don’t hit above 350 any time. Just don’t get hung up on it is all I’m saying. I’m in my early 30s and i still rip it up and party like i did when i was 21:D

  • Some of the best workouts I’ve ever had was while I’m hungover. The pain of breaking down muscle distracts me from feeling like I’m dying

  • There’s so much more to drinking. It ruins sleep wave patterns so your rest is like not sleeping at all. A poor nights sleep takes a long time to recover from and has an effect on your metabolism. That also screws with your endocrine system. It’s why after drinking people feel so tired. Alcohol also affects insulin sensitivity. Estrogen and testosterone levels. And these effects don’t come with passing a threshold of drinking to feel drunk. And they don’t necessarily wear off the day after you drink. So if you’re drinking what you think is safely and say at weekends the negative effects will drag through. Basically if you’re trying to achieve muscle or fitness it’s just not great. We forget how powerful a drug it is because we’re socially normalised. You might become tolerant to the delirious effects (being drunk) as you get used to alcohol (unlike that first drink as a teen that put you on your back) but your body’s processes underneath don’t become resistant to it’s effects.

  • I am an alcoholic, and i was always told “Training and drinking alcohol is impossible bla bla bla”. So i always tried to quit drinking and train. but it was too much of a challenge, i did that two weeks (or less) then relapse on alcohol and quit training because it was supposed to be impossible… says the internet and say german mainstream bodybuilders. So with that hurdle it made maintaining a steady training regiment impossible and i wasnt making any progress.

    It was a russian weightlifter who told me: fuck that, just train continously and drink if you have to drink. Just take the calories into considerarion, eat enough healthy food or onion and water right after drinking and while drinking because alcohol depletes the body of minerals and water and you will be fine. And the most important thing is try to start drinking as late in the day as possible, because in the morning you have the highest testosterone, which is killed by alcohol. In the evening its low anyway so it doesnt matter that much. And there it was, i train and drink for many years now and have good progress, definitly built lots of muscle. As an alcoholic it doesnt have the same bad effect on the body anyway, you dont get a hangover or feel beaten after drinking when you are an alcoholic.

    when cutting you need to be real restrictive with your alcoho though or quit because its high in calories

    So yes, you can drink and train. I think people on the internet who say its impossible say it with good intent, same thing with smoking, because they are thinking they discourage you from smoking and drinking but in reality they discourage addicted people from training

  • What if i drink every weekend, like saturday but only that day, until im drunk but i still go to the gym, follow my food plan (clean bulking) and drink a lot od wated? Can i still drink without affecting my clean gains? I only drink pisco with ginger ale without sugar

  • Great video, as usual. The reason I watched this is that I’ve been reading that alcohol can reduce MPS. I’d like to have a beer later in the day, on a training day and was wondering if a negative effect would occur. I’m not 20 or 40-something and so every edge I can get I’d take but love a good (full flavor, not rice or wheat) beer once in awhile…

  • I’ve been binge drinking for several weeks now….mainly 1.75L of Benchmark bourbon and Gilbey’s gin. At first, I couldn’t handly much alcohol. I would go for 2 days at a time, then take a day off. Eventually, it got to where I could eventually handle 7 days, one off. I would polish off a 1.75L bottle of bourbon or gin in 7 days, take one day off, and start again. This was a couple of months ago. Now I can drink 1.75L of gin or bourbon in 3 days, drink another 1.75 for 3 days, then take one day off. I’m sure this is real healthy lol. But, the weird thing is this…it has not affected my weight lifting much at all.

    Ok, I’ll admit this…the routine to finish the session of weight lifting takes several minutes longer because of a little slowness, sluggishness. But…no hangover at all anymore, and I still finish, and I’m still making gains. Without alcohol, I’m sure my gains would have been better at this point.

    Yes, alcohol is not good at all. I live in Texas and weed is still fucking illegal. I know for a fact that I could smoke a lot of bud and be healthier than what I’m doing to myself right now lol. I know how weed affects me, because I used to smoke a lot years ago. Weed is far less toxic than alcohol, fact. Even with gravity bongs and blunts…I’d be making more gains than alcohol abuse for sure. I just don’t have the patience to find Mary Jane in my state illegally now. I’m patiently awaiting the eventually legality of weed in Texas.

    But anyway, alcohol abuse and weight gains are possible. Pray for your fucking liver like I’ve prayed for mine.

  • Alcohol=death

    Protein=strength

    I’ll never forget this rest of my life����

    My age is 33 unfortunately in my late teens and in my early 20’s i was consuming alcohol which i got into through my worthless friends they made me believe that alcohol enhances physical as well as mental strength,makes men more tougher into an alpha male but when i realized at much later point in my life that alcohol is a empty calorie slow death causing toxin which damages bones,muscles,Liver,increases risk of recurring cancer,shrinks brain,affects testosterone causing testicles to shrink,increases the risk of diabetes by a whopping 50% realizing these undeniable facts I just laughed at my stupidity and vowed not to touch it ever again in my life unless if i wanted to die early with unfulfilled dreams being still virgin and restored to healthy protein rich diet that most bodybuilders n muscle men consume because of which my immunity boosted,i was not falling ill,i was gaining decent muscle etc so I’d recommend that it is best giving up alcohol completely or if not once in a month a little well diluted with water it will certainly make your life incredibly good just mark my words it’s my personal experience!!!it’s your life so decide whether you’d want to die early affected by desease weak or live long strong and die satisfied

  • Listen. Alcohol is a toxin which your body fights against. Resources that would go toward recovery and digestion instead go into alcohol processing. Don’t get into the habit of drinking, and the less the better. At least eat and drink some water alongside it to keep yourself healthy.

  • I add vodka to my protein shakes as well as whey protein to my drinks. A buzz while working out helps you feel stronger than you really are, which can only help.

  • Only wrinkle is the test subjects had vodka… and orange juice… not beer.. I would have been more impressed with a double blind… vodka vs beer.. that arrived at the same conclusion.. then you have a confirmed conclusion to the claim. the video talked about beer… it should have talked about vodka…

  • Bullshit I have 2 vodkas a night and I drink it with diet pepsi, I have been getting ripped while gaining muscle. Your diet controls everything.  Get a clue boys. 2 drinks a day will actually help you, fools!

  • Either way booze is the worst drug. Give me a sack of weed any day. No hangover no poison. Fuck drinking culture. (Used to be pretty much a frat kid)

  • Definitely true. I love to drink but also have natural physique goals, I drink fairly regularly once a week, sometimes more sometimes less and I like to drink where I get a decent buzz or totally shitfaced. I can drink beers like this and still get leaner, if im doing the cardio I like 4-6 times a week, eat less on the days I want to drink and follow a great diet and exercise regime the rest of the time. Also allowing the occasional drunken McDonalds feast or hungover day of not eating clean. I do not have “freak genetics” or am a “mesomorph” I can pack on the pounds quickly if I let my diet and exercise regime slip for extended periods of time

  • When i drink i usually drink 2 40s (king cobra) and one tallboy (steel reserve) could this hinder gains? I drink mabye 3-4 times in a two month period.

  • I’m living proof of what’s possible. I drink wayyyyy too often. Basically everyday, but work out 5 times a week. I come home from the gym and take down a 6 pack, and even more on the weekends by double. I’m in better shape than 90 percent of the population. 6 foot 2, 215 lbs sitting around 15% bodyfat. I should add that I dont eat like crap

  • You can still build decent muscle and drink AS LONG AS you don’t do it all the time. I work out 5-6 days out of the week (cardio and weights) and once in a while I’ll hang with my friends and get hammered even if I worked out that day or the previous day. I’m not trying to be a pro at anything so I don’t even think about this issue too much. If you’re trying to be a pro body builder then yeah you shouldn’t drink at all to get the max out of your workouts. I’m happy with my lean muscle look. Plus life is short. Rather have great times with friends than be stuck at the gym and no fun. To each their own. ✌��✨

  • It’s true what they say but I think they’re exaggerating it a bit. There’s people that drink beer on the weekends and still lift and they’re way buff still.

  • You know I think I take advice from someone with your physique on this matter. I don’t see anything wrong with drinking a stout beer after work out especially if you’re not trying to compete. And a study with eight people is in a real great study due to genetics. Just saying this is kind of silly. I’m pretty sure barbarians back in the Middle Ages Drank every single freaking day because the water was so polluted and could still crush a persons skull with their bare hands rawwwr

  • Despite being in a calorie deficit, alcohol has a negative impact on all cells in the body. Unfortunately,
    The molecule does not have the same effect on our cells that other molecules do. It’s all negative.

  • But remember, Arnold Schwarzenegger used to eat whole chicken and drink a pitcher of beer after his workout. Just hydrate well before, it’s a different story if you just enjoy 6 beers rather than 12 or more.

  • He is in the closet and he is on steroids. He is a serious steroid user. Do not bother with his advice unless you are willing to take the drugs along with it

  • Where there studies on both men and women or only on men? I just read an article that said that alcohol doesn’t quite have the same negative effects on women as it does on men.

  • Not to speak in black and white but while there are studies pointing to a positive effect of moderate alcohol consumtion on the heart, newer research shows that any amount of alcohol increases the risk of cancer. Not as much as cigarettes, but if you are at risk anyway because of other factors, avoiding alcohol as much as possible is actually the best choice

  • I think it really depends on the person. I drink ALOT and I’m still toned and never workout…. also I have to mention in like 95% german…

  • Dude, I just wanted to say that after ThinkEatLift stopped offering fitness info on the YouTube channel and after Kinobody went super douche-baggy by cutting off his affiliates, I think this is my new go-to channel for no BS, to the point and lifestyle-oriented advice. Awesome job Merijn!

  • OK, “less then half a gram per kilogram of bodyweight”. What does that mean? Less then half a gram of alcohol or beer? And how does it transform into ml? “About 3 beers” Do you mean three 33ml beer or three pints? Per what weight? 70kg? 80kg? This is so cryptic its almost non-informative.

  • Ive been battling with addiction for many years now. I am overcoming the battle with intense training. With the help of your videos i have made many gains in the gym and am living a way better and for filling lifestyle. Thank you fellas-keep making those videos!! N hey without the substances n putting in the constant training “I CAN DO WHAT THE FUCK I WANT” 😉 On ya boys!

  • I don’t drink alcohol at all. But I have noticed coffee has a effect on my gains. Is this a rational thought? I eat healthy with plenty of meat, dairy and vegan foods but I do have coffee daily. I feel like it is prematurely dehydrating me and reducing my bodys ability to absorb nutrients from the food I’m eating.

  • I’m not gonna lie I’ve worked out tipsy and it wasn’t that bad. Wouldn’t recommend it but if you’re really feeling it nothing can stop you

  • I was drunk & i was able to jerk off 4 times i was seriouslly drunk & i came 4 times & saying it decrease testosterone hhhh really & when im not drunk i can’t doit 4 times sooo gg science!!!

  • This was absurdly simple and thus uninformative. Drinking TWELVE DRINKS after working out is bad for recovery? That’s binge-drinking. Who is watching this video to find out if heavy partying is a healthy activity? Only at the end to we learn that ‘about three’ beers kinda sorta ‘probably wouldn’t affect recovery too much’. How long has ScShow been the JustWingingItShow?

  • all these youtube people saying alcohol is bad well i drink everynight 4 to 5 pints and i go gym 7 days a week sometimes i smoke weed too even when i work out, and i have high testosorone level i feel good in gym most times but sometimes feel like shit its all in the mind you gotta have the right mind set if ur a person who gabs in gym all the time you a fail,get straight to the pump and recover at home and eat chicken,fish,them carbs not to much.

  • stfu with your stupid shit you have 0 knowledge about the endconic system, you are the happy person who founds a study that fits him then start sharing it

  • If you pound bottles or a whole 6 pack to the face. Yea will neither loss or gain. If you moderate and counter for everytime you drink. You’ll be fine. Cause in the end studies can show so many things bad for you that we thought was good for us. Drinking like it’s the weekend everyday, yea you will never get results. A shot or 2 then water it down after. I do jus fine.

  • Also should have mentioned beer has high levels of estrogen.
    See the brainwashing on tv thoughthey advertising beer as a real mans drink, and all these guys thinking yeah I’m a real bloke I drink beer ��. Sad world

  • Want a real workout? Take hits from a bong preworkout with a sativa then get a real good preworkout. U will have a dopamine burst like no other.

  • The problem with this video is that it is a bit misleading. Gatorade and the like ARE NOT ideal, because we are normal people and in our lives, with the sport we do, it is absolutely ridiculous and unnecessary to have a Gatorade to recover the electrolytes and the like. Water and a piece of fruit is fine. Sports drinks have a lot of sugar, and they have to, that’s why they’re sports drinks, but a normal people who is not an elite sports player of some kind DOES NOT need that sugar, since a lot of it is already present in our lives.

    Secondly, and although not too much damage has been seen for drinking 3 beers regarding the muscle regeneration, the message must have gone beyond post-workouts because we live in a society that already drinks too much alcohol, and its bad effects are innumerable apart from the ones mentioned in this video. Alcohol is toxic, a beer or any kind of alcoholic drink IS NEVER a good option, despite the fact that one or two will not kill you, but those two will surely have an effect in your body that you cannot see, such as an increment on the chances of developing seven types of cancer EVERY TIME you drink any alcohol. While it is true that one or two won’t kill you, the responsible message from a channel with such a huge audience regarding a topic as clickbaity as alcohol (people want to hear it’s not bad to justify their drinking) should state NO TO ALCOHOL IN ALL SITUATIONS. That would be the responsible thing to do given the society and the health problems we face as one, because alcohol not only damages you, it damages the rest by means of traffic accidents, rapes, you name it.

  • REM is not the deepest of our EEG-sleep stages. NREM3 / Slow wave sleep is. REM is an emergent stage 1 which shows 8-12 Hz in an EEG. NREM3 is usually about 1-3Hz.

  • 2 things. double fist is an interesting phrase choice and don’t the salts in sports drinks mean your body absorbs the water slower cos osmosis( im not a biologist, feel free to prove me wrong).

  • My cousin drinks almost everyday, he doesn’t binge in one sitting he just drinks beer throughout the day but goes through a good 10 bottles by the end of the day on average sometimes more he ain’t drunk tho, he’s still lean, ripped has abs and is fit as hell… Hell of a fighter aswell awesome with his MMA, he even eats pudding almost every night like ice cream or cake etc, all his meals are usually generally healthy, he ain’t shy on the sugar tho, if he feels like sweets or anything “unhealthy” he’ll go for it. If you seen him and saw the way he trains you’ll be amazed at what he does everyday in his own time. I think as long as you train hard everyday push yourself to your limits, get the nutrition in you to make sure your body can grow whether it’s a chicken salad for lunch or ramen noodles and tuna you’ll see good gains and will be very fit, it’s all in the training and consistency or everything. I’m quite fit myself I train hard everyday except for 1 rest day, I train kickboxing, I go for runs everyday, lift weights everyday just stick to my 1 muscle group a day split (chest, shoulder, back,, arms & legs), I stretch everyday and do core 3x a week too) I eat 3-4x a day sometimes 5 even somedays I’m just alot!ore hungry than others, I drink beer here and there during the week but I don’t get carried away getting wasted. I feel like I’ve got a pretty damn good overall fitness level, cardio, strength, I’m still building my body but I’m satisfied with where I’m getting, I’m making good gains I’m not on supplements, I just train hard everyday and push myself

  • Gatorade ain’t good for you. I don’t care what those scientist say, it’s sugar water, and scientist are easy sellouts. I’m American and I get enough salt without gatorAIDS

  • He’s right… I’ve been drinking for years…. 3 vodka shots a night…. & Im making all kinds of gains…. & if you get pennacle whipped…. It’s comes with 31 grams of protein each shot…. GAINZ mane, all kinds of GAINZ……��������������������

  • OK, how many triggered people are there in the comments telling us we can’t have “kilograms of body weight” because kilograms measure mass?:)

  • Just drink expensive Whisky.  You won’t want to drink it too often and you definitely won’t waste it by pouring it into a mixed drink.  It has a psychological effect on me, by not wanting to waste the money well spent. Plus the drinking experience not only tastes better, but you feel classy.

  • This was very very helpful because im seriously eating right and working out ( 1 month ) so far but going out to drink is something i probably will never stop doing. Will keep this info in mind for next drinking day

  • After a rare hard drinking (close to blackout) night, I always make a whey protein shake with my last bits of energy, and I repeat it in the morning. It really helps with the hangover and regeneration. And sometimes if it’s a “diver protein shake” (goes down, looks around and comes back) it still tastes much better than the pure mix of wine-vodka-tequila in you stomach.

  • I drink a lot and particularly when I plan to work out I drink before like prep and I got six pack a little bit and in a great shape compare to 2 months before myself he is right!!!

  • While I do agree with most of what the Twins say, this is total nonsense. As long as you’re not drinking a lot, you’re not going to severely hurt your gains. If you’re trying to lose weight and still want to drink a few beers, just be sure to adjust your caloric intake for the extra calories you’re drinking. For example, Furious Pete (the twins did a video with him) drinks on a regular basis and he’s strong as fuck. Just like everything else in life, alcohol is alright in moderation.

  • Thousands of employers use WorkExcel com to educate employees, train supervisors, reduce risk, enhance workplace wellness tips, and have more effective Employee Assistance Programs EAPs and for alcohol drug training
    https://www.workexcel.com

  • I drink about 2 drinks of tequila and pineapple juice a day.. Lift every other day.. No negative effects i can see and im 49. Its just calories.. No big deal…its a nice way to end the day.. Just sit back chill and knock a few down. Live your life.

  • Yikes… Who goes on a bender after a workout?! I was just googling if i could have one light beer with my dinner without it hurting gains. These scientists really over do things some times!

  • Somebody said the study about the 23% decrease in testosterone was done on alcoholics so it isn’t a valid place to start at, but since females don’t have a high testosterone levels to start with, would this effect decrease? Would there be a change in testosterone for women, would it be big or small, wouldn’t there be a difference at all?

  • I drink 2.5 liters of water a day (4.5 if I’m at the gym), go to the gym every second day and drink one beer almost every evening. My muscles are just fine and never grew less, gave less performance or what ever. Beer contains the calories I need and balances out the amount of water I drink.
    It’s always the dose that makes the poison.

  • Alcohol get’s stored and turned into acetate which stores with body fat in certain areas like love handles and abdomen. Alcohol is complete storage and if you eat food along with high levels of alcohol anything you consume gets stores as energy (fat) especially carbs.

  • I drink almost everyday. But i still see gains and weight loss. Sometimes when i stop drinking for 2 or 3 days i definitely see a lot less body weight. But i agree with this video. I keep my calorie intake low so i can enjoy my beer because I’m trying to lose weight. But my muscle gains don’t stop.

  • Working out in my opinion is one of the greatest things in life. Feel confident, head up and view the world positive. Drinking while working out, short term and going to night clubs instead of staying home is great. Dancing with hot looking women that you would not dance with if you were not in good shape!!!! Hey drinking and working out is great. Know your limits and respect them or you may end up in bed with two strangers.

  • So I’m on a six week meal plan with no alcohol allowed and I love it! I’m getting great results that being said six weeks from now I would like to learn how to maintain these results and still be able to get day drunk lmao that being said do you do any meal plans or break down macros for maintenance?

  • yeah its ok with moderation but im a “extrene ectomorph” and im not having a problem making gains still low body fat % not geting that skinny fat build like they said.. but then again i drink maybe once a week sometimes once every 2 weeks.

  • Plane and simple Life is to enjoy your self. I love lifting steel and do enjoy a few drinks every weekend has done me no damage over the 10 years plus Been Abel to cut and clean bulk for years and still enjoy a drink with my wifeThe key is control the food in take on the days u drink and train even harder the day after m, has worked for me

  • Lol, ive still seen progress and able to increase weight, and ive been drinking 3-5 times a week. Ive only been at it for two years, 4-5 times a week. The first year, i was extremely nervous about alcohol, but the second year(this year) i said fuck it. And im actually surprised because i hit my end of the year goals this month, like 3 months earlier than i thought i wouldve. Also, training on a hangovers not hard and doesnt decrease the weight you lift, miles you run etc. almost as if it doesnt even matter. Sometimes, it just depends on the days, sleep youve gotten, food youve eaten, breaks taken, but alcohol has hardly if at all affected my motivation or training… but i do suppose everyones different, and it can be hard mentally if you start liking drinking more than training��

  • Didn’t Arnie used to just take a bunch of beers and weights out to the forest and hit squats all day? Feckin’ those were the days.

  • truth be told yes u can drink and still make gains but u really want to cut back to once or twice a month if drinking heavy if u can drink few drinks then once a week ok but alcohol is not good for u bottom line i love to drink not going to lie also depends if u natty or not if natty really need to watch how much u drink if using gear still need to watch but can get away with lil more drinking but not good for u. i love my yeyo too with some chicken heads that are hoes love hoes on yeyo they just go together

  • Eat less fat and fatty foods with alcohol, and drink less, prefer shots over wine or beer, and you can have carbs with alcohol but dont freak out:)

  • Sports drinks are sugar-laden garbage for idiots. They’re one step away from soda or concentrated juice beverages. Drink water and if you need salt, it’s plentiful in everything you eat. Also why did the study not offer a drink of protein and carbs, you know, what an actual post-workout shake should have?

  • For arguments sake, if your a casual drinker. A bottle of wine on a Friday night kind of thing. Can’t you offset the alcohol but minimizing your carbs intake the next day and doing some high intensity cardio or whatever and just make up for it. Like…it’s theoretically possible you can just be a bit flexible and figure out how to not let it effect your weight if you’re smart about it. You could even factor it in to you daily macros etc.

  • Beer is good. Working out is good. If you like drinking beer more than working out, it will show, and vice versa. Most of us are something in between. Also, if you’re asking yourself if drinking is getting in the way of gains, you’re already doing better than 99% of people out there. Think about it: You are drinking and working out. Those two facts alone say that you are doing pretty well for yourself. Got enough money to drink and have a gym membership (or even personal gym); you’re most likely not doing serious drugs (too often at least); you have freedom to do these things; you’re not “obsessing” over drinking or working out; you most likely have a great social life; you are not an extremist; the list goes on. Give yourself some credit. Enjoy that next drink, then get back to the gym tomorrow!

  • alcohol is horrible ive never drank and im glad i would rather have a nice glass of fizzy pop and a chicken salad not something that does my body no good