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Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older: No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

Abstinence from alcohol Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.

Benefits of “low-risk” drinking Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.

This week on the podcast, another installation in the "Alcohol &" series. Today the conversation is with Brock Armstrong, fitness coach, podcaster, writer and CBT practitioner and we're talking all about how alcohol, and the science of alcohol, impacts athletic performance.

Our conversation hits on these key points with regards to alcohol and how it can affect our bodies in regards to fitness.

Dehydration: Brock helps dispel some of the myths around alcohol and whether or not it will dehydrate you.
Rebuilding Muscle: Can drinking impact your body's ability to build muscle?
Recovery: Working out while your hungover? Learn why it might be hurting you more than helping.
Sleep disruption and how that can impair recovery.

We also talk about busting belief systems and how to move our conversations with ourselves from "good" and "bad" behavior to better choices.

This is a great conversation filled with lots of valuable information.

Connect with Brock Armstrong here:

Brock Armstrong

The article that Brock wrote regarding alcohol and exercise:

Exercise and Alcohol

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Alcohol Minimalist: Change Your Drinking Habits!

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Alcohol & Athletic Performance with Brock Armstrong