This is my third year doing dry Jan. I find that during the holiday season, my drinking frequency tends to creep up - It's Wednesday before Christmas! - whatever. I actually tend to go longer than just January. I'm a tax accountant and obviously busy during the first 3.5 months of the year. Not drinking helps my focus and my sleep. Then when I do go back to enjoying a drink, I enjoy it more since it's a more conscious decision to have it. I do occasionally have an N/A beer if I want the social vibes.
I have found it's pretty clear that my HRV drops and my sleep is worse if I have any alcohol near bed time. Garmin watch confirming what I probably knew before. Now when I do have a beverage I try having it earlier.
Appreciate this prompt to consider! I avoid drinking on weeknights, alone, or at home, and absolutely all 3. And I rarely have more than 2. None of those on their own are hard and fast rules--I'll have a drink at home if it's a weekend and with company, alone occasionally if I'm traveling on business, and on a weeknight if I'm out celebrating with friends/husband. Over the years, these informal rules have served me pretty well and add up to 3-4 drinks a week.
I I have always been conscious of alcohol consumption because both parents were functional alcoholics, and I'm small, so I get 'tipsy' easily. Until several years ago I was in the habit of having a 5 oz glass of wine or a beer when fixing dinner or dining out. Somewhere along the line I realized it was harder to keep my healthy weight while eating/drinking too many optional calories. So I cut back to only two to three nights a week, if I feel like having a drink. Very rarely do I have a second glass of wine and I usually can't finish a full 12 Oz of beer. Have never done dry January because I don't want to abide by some arbitrary standard if I happen to feel like a drink. I do dry Mondays by choice. I'm more likely to drink when I'm happy or celebrating and avoid it if I'm anxious, depressed, or my sensitive GI system is misbehaving. Hope that gives you a perspective you were looking for Dr. Lucy.
Hi — great article! Do you have any suggestions for non-alcoholic drinks that offer the same kind of pleasure and complexity as a really good glass of wine?
I’ve tried several non-alcoholic wines from different brands with no success — they all taste like glorified juice to me. I love having a glass of wine while cooking dinner, and what I truly enjoy is how delicious it is. I don’t crave the way it makes me feel (at least I don’t think so!); I genuinely enjoy savoring something complex and well-made. In fact, if the wine isn’t good, I won’t drink it at all — it’s just not worth it.
I’d love recommendations for something non-alcoholic that’s genuinely delicious, pleasurable, and complex. I’m all ears, as I haven’t been able to find anything that fits the bill yet.
Hi, Galoop. After all the 2024 news of "Alcohol is going to kill you! There is no safe amount!" I gave it up. It is hard to find good NA wines. If you like sparkling roses (can't make the accent on this computer), I highly recommend NOOH's version. I truly can't tell the diff and it tastes like a vacation. I also like Leitz's Zero Proof Pinot Noir and their Sauvignon Blanc. I would get those from The New Bar when they were in my neighborhood (they still are online and have a wide range of NA options for all things). I've also been picking up random bottles from my natural foods store. Here's what I've learned: some reds are better if decanted; others sort of get better day 2 just sitting out. It's all trial and trial. There's a lot more interest in NA wines, so more people are getting involved and upping the game. Some sommeliers are getting into the game with reviews. But, it will always be missing that *something* that alcohol gave it. Some people add bitters to it. I've just accepted it is what it is and found brands that I enjoy, because I love having a glass of wine, too. Hope that helps! xo
I agree about good wine...didn't include that in my comment. I go for something completely different, ginger beer, when I want a good non alcoholic drink.
Such a great article!! I always suggest my friends do some quit lit reading during any break. My favorite is This Naked Mind by Annie Grace. She offers a 30 day free program (called the Alcohol Challenge) that is awesome.
One could say that if you just *can’t* do dry January or give up after a week, that might be a sign of an issue. It’s a good opportunity to reflect on alcohol consumption check in on health. But definitely shouldn’t be an excuse to tie one on on February 1. (Nor should December be an excuse for excesses of alcohol and sugar as well.)
Last Summer I cut out alcohol altogether, and now I only drink on special occasions, because I noticed that drinking frequently was impacting my gut health and the overall inflammation in my body. I have multiple chronic health conditions and feeling crappy all the time wasn't worth the "fitting in" I was trying to accomplish when I spent time with friends. It's one of the best decisions I've ever made.
When any habit is part of our nature, recovery begins with accepting it's filling a need and investigating what we can do about that. Just stopping won't work: whatever reason we were doing it to begin with is still there.
I love your perspective on this, thanks for sharing Dr. Mcbride! I'm cofounder and CEO of Sunnyside, a program designed to help people bring alcohol into balance with their overall health goals - without necessarily quitting drinking entirely. We've definitely seen that focusing on small, sustainable changes seems to work better than simply "white knuckling it" for a single dry month. In the Sunnyside January Challenge, we let members choose the goal that best aligns with their lifestyle, with more approachable and sustainable methods like not drinking on weekdays, cutting weekly drinks by half, or even setting custom targets for the month. This flexible approach has been very well received!
We also recognize that for many, sheer willpower isn't enough to achieve sustained changes to drinking habits. That's why we've launched Sunnyside Med, a program that pairs doctor-prescribed medication for reducing alcohol's pull with our proven behavior change program. I believe alcohol is on the cusp of its "GLP1 moment", where medication assisted approaches break into the main stream. The key is to support people in getting started on the path to a healthier relationship with alcohol before drinking becomes a big problem in their lives, which we can do with the help of modern medicine coupled with an intentional approach to habit change.
If nothing else, Dry January is great in that it brings alcohol into the mainstream health dialog. So even if the idea itself isn't perfect, at least it gets us talking, and taking a critical look at our drinking habits, and the role we want alcohol to play in our lives.
Yes, I agree - the behavioral effects of GLP1 is pretty amazing - though the potential downsides are real, too. I've seen a number of patients take GLP1s off-label for alcohol overuse, only to become dangerously underweight/undernourished, so it's key to 1) choose the appropriate patient 2) pair GLP1 with other behavioral/psychosocial supports and 3) monitor the patient medically and psychologically. Thanks for sharing what you are doing!
Yeah GLP1s aren't quite there yet for managing alcohol specifically in my view. We actually prescribe naltrexone, which has been FDA-approved for more than 30 years specifically for alcohol reduction. It works in a similar way as GLP1s, binding to the brain's opioid receptors to make alcohol less rewarding. The effect is an "alcohol suppressant", similar to GLP1 appetite suppressing effect.
Of course medication alone isn't enough for long-term behavior change, so the key is that we also pair it with an evidence-based habit change program, with documented, peer reviewed results. The combination has been game changing for many so far!
I wish you hadn’t started article by saying you are ditching dry January. You are right though to say to examine your drinking during that month of being dry and to consider if better off to stay off or to be a conscious drinker examining reason for drink. I did the dry January and haven’t drank for 2 years because I decided I really didn’t need it and the health risks weren’t worth it.
I noticed a big change in my drinking during the pandemic. Up to 3-4 beers a day. Which was a big change from what I was drinking before that time. I took a hard look at what was going on and really decided to start limiting what I was drinking.
As I’ve gotten older I’ve decided to try the many nonalcoholic beers and have decided I don’t miss alcohol that much. I’ve done a few “dry” months here and there. But I think there’s value in what you’re saying! I noticed a difference in my slept quality after drinking, but I really don’t have more than 3 beers in a week much anymore. I’ve mostly given it up for health reasons, but still have a beer to celebrate or just to help enjoy a good day. That being said, I can still celebrate or just enjoy the day with a nonalcoholic beer too!
Absolutely love this article, Dr. McBride. I have never really understood Dry January for the exact reasons you describe. In most cases, I am not a believer in absolutes. IMO, it just leads to hypocrisy.
glad you enjoyed! I always appreciate your perspective, Kimberly, though my mind I don't think it's hypocrisy to do dry January then drink in Feb (there's enough shame around alcohol as it is! :) ) as much as I think Dry Jan sometimes just scratches the surface of a deeper conversation with ourselves about habits and they "why" behind them...
I may have been a bit harsh. I do see and respect what you are saying. Honestly, though, I feel like there is a conscious shift in the message as we enter 2026, and a sincere focus on the 'why'. It's something that I have not seen before. I think what bothers me is that once January is over, and we have made such a huge deal of not drinking, it becomes a thing of the past, and we return to our old habits.
I come from a family of varying degrees of alcohol misuse and abuse. It strikes a nerve with me. I was also a bit crabby this morning, for I was going for my cardiac score test and couldn't have my coffee yet!:)
This is my third year doing dry Jan. I find that during the holiday season, my drinking frequency tends to creep up - It's Wednesday before Christmas! - whatever. I actually tend to go longer than just January. I'm a tax accountant and obviously busy during the first 3.5 months of the year. Not drinking helps my focus and my sleep. Then when I do go back to enjoying a drink, I enjoy it more since it's a more conscious decision to have it. I do occasionally have an N/A beer if I want the social vibes.
Love it!!! Keep going!
I have found it's pretty clear that my HRV drops and my sleep is worse if I have any alcohol near bed time. Garmin watch confirming what I probably knew before. Now when I do have a beverage I try having it earlier.
Appreciate this prompt to consider! I avoid drinking on weeknights, alone, or at home, and absolutely all 3. And I rarely have more than 2. None of those on their own are hard and fast rules--I'll have a drink at home if it's a weekend and with company, alone occasionally if I'm traveling on business, and on a weeknight if I'm out celebrating with friends/husband. Over the years, these informal rules have served me pretty well and add up to 3-4 drinks a week.
Love the conscious consumption! 😉
I I have always been conscious of alcohol consumption because both parents were functional alcoholics, and I'm small, so I get 'tipsy' easily. Until several years ago I was in the habit of having a 5 oz glass of wine or a beer when fixing dinner or dining out. Somewhere along the line I realized it was harder to keep my healthy weight while eating/drinking too many optional calories. So I cut back to only two to three nights a week, if I feel like having a drink. Very rarely do I have a second glass of wine and I usually can't finish a full 12 Oz of beer. Have never done dry January because I don't want to abide by some arbitrary standard if I happen to feel like a drink. I do dry Mondays by choice. I'm more likely to drink when I'm happy or celebrating and avoid it if I'm anxious, depressed, or my sensitive GI system is misbehaving. Hope that gives you a perspective you were looking for Dr. Lucy.
That makes so much sense, Robin. Thank you for sharing this!
Hi — great article! Do you have any suggestions for non-alcoholic drinks that offer the same kind of pleasure and complexity as a really good glass of wine?
I’ve tried several non-alcoholic wines from different brands with no success — they all taste like glorified juice to me. I love having a glass of wine while cooking dinner, and what I truly enjoy is how delicious it is. I don’t crave the way it makes me feel (at least I don’t think so!); I genuinely enjoy savoring something complex and well-made. In fact, if the wine isn’t good, I won’t drink it at all — it’s just not worth it.
I’d love recommendations for something non-alcoholic that’s genuinely delicious, pleasurable, and complex. I’m all ears, as I haven’t been able to find anything that fits the bill yet.
Personally I am obsessed with Kombucha
It has a nice "zing" and is so satisfying
Put it in a wine glass and VOILA!
Hi, Galoop. After all the 2024 news of "Alcohol is going to kill you! There is no safe amount!" I gave it up. It is hard to find good NA wines. If you like sparkling roses (can't make the accent on this computer), I highly recommend NOOH's version. I truly can't tell the diff and it tastes like a vacation. I also like Leitz's Zero Proof Pinot Noir and their Sauvignon Blanc. I would get those from The New Bar when they were in my neighborhood (they still are online and have a wide range of NA options for all things). I've also been picking up random bottles from my natural foods store. Here's what I've learned: some reds are better if decanted; others sort of get better day 2 just sitting out. It's all trial and trial. There's a lot more interest in NA wines, so more people are getting involved and upping the game. Some sommeliers are getting into the game with reviews. But, it will always be missing that *something* that alcohol gave it. Some people add bitters to it. I've just accepted it is what it is and found brands that I enjoy, because I love having a glass of wine, too. Hope that helps! xo
This is great, Sandra Ann! Thank you!
I agree about good wine...didn't include that in my comment. I go for something completely different, ginger beer, when I want a good non alcoholic drink.
Hi, Robin. I replied to Galoop's comment with some recs. Hope they might help! xo
Such a great article!! I always suggest my friends do some quit lit reading during any break. My favorite is This Naked Mind by Annie Grace. She offers a 30 day free program (called the Alcohol Challenge) that is awesome.
Nice!
One could say that if you just *can’t* do dry January or give up after a week, that might be a sign of an issue. It’s a good opportunity to reflect on alcohol consumption check in on health. But definitely shouldn’t be an excuse to tie one on on February 1. (Nor should December be an excuse for excesses of alcohol and sugar as well.)
Great piece, Lucy.
Last Summer I cut out alcohol altogether, and now I only drink on special occasions, because I noticed that drinking frequently was impacting my gut health and the overall inflammation in my body. I have multiple chronic health conditions and feeling crappy all the time wasn't worth the "fitting in" I was trying to accomplish when I spent time with friends. It's one of the best decisions I've ever made.
This is great. GOOD for you!!!
What an important conversation!
When any habit is part of our nature, recovery begins with accepting it's filling a need and investigating what we can do about that. Just stopping won't work: whatever reason we were doing it to begin with is still there.
Thanks, as always, Shmuel!
I love your perspective on this, thanks for sharing Dr. Mcbride! I'm cofounder and CEO of Sunnyside, a program designed to help people bring alcohol into balance with their overall health goals - without necessarily quitting drinking entirely. We've definitely seen that focusing on small, sustainable changes seems to work better than simply "white knuckling it" for a single dry month. In the Sunnyside January Challenge, we let members choose the goal that best aligns with their lifestyle, with more approachable and sustainable methods like not drinking on weekdays, cutting weekly drinks by half, or even setting custom targets for the month. This flexible approach has been very well received!
We also recognize that for many, sheer willpower isn't enough to achieve sustained changes to drinking habits. That's why we've launched Sunnyside Med, a program that pairs doctor-prescribed medication for reducing alcohol's pull with our proven behavior change program. I believe alcohol is on the cusp of its "GLP1 moment", where medication assisted approaches break into the main stream. The key is to support people in getting started on the path to a healthier relationship with alcohol before drinking becomes a big problem in their lives, which we can do with the help of modern medicine coupled with an intentional approach to habit change.
If nothing else, Dry January is great in that it brings alcohol into the mainstream health dialog. So even if the idea itself isn't perfect, at least it gets us talking, and taking a critical look at our drinking habits, and the role we want alcohol to play in our lives.
Yes, I agree - the behavioral effects of GLP1 is pretty amazing - though the potential downsides are real, too. I've seen a number of patients take GLP1s off-label for alcohol overuse, only to become dangerously underweight/undernourished, so it's key to 1) choose the appropriate patient 2) pair GLP1 with other behavioral/psychosocial supports and 3) monitor the patient medically and psychologically. Thanks for sharing what you are doing!
Yeah GLP1s aren't quite there yet for managing alcohol specifically in my view. We actually prescribe naltrexone, which has been FDA-approved for more than 30 years specifically for alcohol reduction. It works in a similar way as GLP1s, binding to the brain's opioid receptors to make alcohol less rewarding. The effect is an "alcohol suppressant", similar to GLP1 appetite suppressing effect.
Of course medication alone isn't enough for long-term behavior change, so the key is that we also pair it with an evidence-based habit change program, with documented, peer reviewed results. The combination has been game changing for many so far!
Gotcha! Yes I really like naltrexone too. Keep up the great work!
I wish you hadn’t started article by saying you are ditching dry January. You are right though to say to examine your drinking during that month of being dry and to consider if better off to stay off or to be a conscious drinker examining reason for drink. I did the dry January and haven’t drank for 2 years because I decided I really didn’t need it and the health risks weren’t worth it.
I actually appreciate the editorial comment. Thanks for sharing your story!
I noticed a big change in my drinking during the pandemic. Up to 3-4 beers a day. Which was a big change from what I was drinking before that time. I took a hard look at what was going on and really decided to start limiting what I was drinking.
As I’ve gotten older I’ve decided to try the many nonalcoholic beers and have decided I don’t miss alcohol that much. I’ve done a few “dry” months here and there. But I think there’s value in what you’re saying! I noticed a difference in my slept quality after drinking, but I really don’t have more than 3 beers in a week much anymore. I’ve mostly given it up for health reasons, but still have a beer to celebrate or just to help enjoy a good day. That being said, I can still celebrate or just enjoy the day with a nonalcoholic beer too!
Really enjoying your content!!
I love this, Mike. Thanks for writing in. And for your support!
Absolutely love this article, Dr. McBride. I have never really understood Dry January for the exact reasons you describe. In most cases, I am not a believer in absolutes. IMO, it just leads to hypocrisy.
glad you enjoyed! I always appreciate your perspective, Kimberly, though my mind I don't think it's hypocrisy to do dry January then drink in Feb (there's enough shame around alcohol as it is! :) ) as much as I think Dry Jan sometimes just scratches the surface of a deeper conversation with ourselves about habits and they "why" behind them...
I may have been a bit harsh. I do see and respect what you are saying. Honestly, though, I feel like there is a conscious shift in the message as we enter 2026, and a sincere focus on the 'why'. It's something that I have not seen before. I think what bothers me is that once January is over, and we have made such a huge deal of not drinking, it becomes a thing of the past, and we return to our old habits.
I come from a family of varying degrees of alcohol misuse and abuse. It strikes a nerve with me. I was also a bit crabby this morning, for I was going for my cardiac score test and couldn't have my coffee yet!:)
Thanks for the conversation! ~k
I understand completely!! And I know what you meant - you are safe with me, girl!! :)
Dammit! Please open a practice in Chicago!! ;)
Have a great night! xoxo