So You Want To Be Alcohol-free This Holiday Season
The holiday season can make it feel like alcohol is everywhere — and saying “no thanks” can feel harder than it should. In this episode, Morgan, Maggie, and Amanda break down why drinking ramps up this time of year, how alcohol actually impacts your sleep, stress, and performance, and how to navigate social pressure without overexplaining yourself. Whether you’re sober-curious, cutting back, or just want to feel better heading into the new year, this episode gives you real strategies to stay alcohol-free (or simply drink less) without missing out on the fun.
BLACK IRON RADIO EP. 298: So You Want To Be Alcohol-free This Holiday Season
Morgan, Maggie, and Amanda to talk about staying alcohol-free (or making a conscious effort to drink less) during the holiday season. They break down why drinking spikes this time of year, how alcohol impacts performance and stress, strategies for navigating social pressure, and creative ways to enjoy the holidays without booze.
📲 Listen & Subscribe: Apple Podcasts | Spotify
The holidays are a magical mix of twinkly lights, loud relatives, and the uncanny ability to accidentally drink seven days in a row without realizing it. Whether you’re sober-curious, taking a break, or just trying to drink less than last year’s “Why did I tell my aunt that?” marathon — this one’s for you.
Morgan sat down with Maggie and Amanda to talk about alcohol during the holidays: why it feels unavoidable, how it affects your body and brain, and how to navigate social pressure without apologizing for existing.
Let’s dig in.
Why Everyone Drinks More This Time of Year
Holiday culture is basically a Pinterest board of hot toddies, mulled wine, and “festive cocktails by the fire.” Work slows down, families gather, people you haven’t seen since 2009 show up at your door — and suddenly pouring a drink feels like the default.
Add winter gloom, stress, and a calendar full of social events? It’s no surprise people hit the pour-more button.
But just because it’s everywhere doesn’t mean it has to run the show.
Why Drinking Less (or Not at All) Is Actually a Good Idea
We hate to be the bearers of bad news, but from a physiological standpoint:
alcohol offers zero benefits. Not for health, not for performance, not for recovery. And as you get older? The price of admission only goes up.
Amanda breaks down the big ones:
Sleep tanks. Even “just one” disrupts sleep cycles.
Recovery tanks. Your workouts feel heavier, your lifts feel slower.
Stress skyrockets. Alcohol is a depressant and a physiological stressor.
Mood dips. Hello, hangxiety.
Hunger cues go rogue. The more you drink, the harder it is to regulate appetite and behavior.
It’s not that you can’t drink. It’s that it genuinely makes everything a little harder.
You Don’t Need Alcohol to Be Fun
One of the sneaky reasons people fear cutting back? They worry they won’t be the “fun one” anymore.
But here’s the truth:
If the only reason people think you’re fun is because you’re drinking… you’re hanging out with the wrong crowd.
Your people will love you buzzed, sober, caffeinated, or cranky. If someone gets weird or pushy about you not drinking? That’s a them problem, not a you problem.
Handling the Social Pressure Without Spiraling
You don’t owe anyone a dissertation about your choices. A simple:
“I don’t feel like drinking tonight.”
“Trying out a mocktail.”
“Not in the mood right now.”
“I’ve got an early morning.”
“I’m giving alcohol a break.”
Short. Clear. Unbothered.
You don’t need to announce your intentions, broadcast a Dry December declaration, or put your goal up for public accountability. Privacy protects your peace — especially when you’re still figuring out what works for you.
Boundaries Are Your Job
People talk about “getting others to respect their boundaries,” but the uncomfortable truth is that enforcing your boundaries is your responsibility — not theirs.
If you say you’re having two drinks max, then stick to the two.
If you say you’re skipping alcohol tonight, stay the course.
Grace is important. Forgiveness is necessary. But at the end of the day? Following through is what builds self-trust.
Be Realistic About Your Triggers
Know your patterns:
Do you drink more around certain family members?
Do you drink more when the conversation gets stressful?
Do you drink more when you feel socially awkward?
Do you drink more out of boredom or routine?
Noticing the “why” helps you stay one step ahead.
And yes — alcohol lowers inhibitions. If your plan is to have two drinks, remember that drink #1 is the one that convinces you drink #2 and #3 are genius ideas. Be mindful before you have the first sip.
Try These Holiday Alternatives to Drinking
Fun doesn’t have to involve booze. Some ideas that actually slap:
Mocktails that feel like real cocktails
– Seedlip blends
– Ghia
– NA spirits
– Hot chocolate or coffee bars
– Non-alcoholic Bloody Mary setups
Cooking challenges (Chopped: Family Edition)
Board games or ridiculous party games
Movie-themed snack nights
Volunteering together
Long walks, hikes, or group workouts
Neighborhood lights tour with to-go cocoa
The goal isn’t to replace drinking — it’s to create traditions that aren’t based solely on alcohol.
Remember: The Holidays Aren’t Three Straight Months
People treat October 31st through January 1st like an 8-week festival of chaos.
In reality?
There are like three actual holidays.
A couple parties. A few dinners. The rest is just normal life.
You can have indulgent days without writing off the entire season. The bounce-back matters way more than the blip.
If You Want Help… This Is Literally What We Do
Navigating alcohol, stress, schedules, events, family, and food is hard — especially this time of year. If you want someone in your corner helping you plan, reflect, stay accountable, and feel supported, that’s what Black Iron Nutrition is here for.
Weekly check-ins, strategy, real conversations, and zero judgment.
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If you enjoyed this conversation, check out more episodes of Black Iron Radio, where we cut through the noise and give you real, no-BS advice on feeling, performing, and looking your best. Each week we share practical nutrition, training, and wellness strategies and tips to help you succeed.
📲 Listen & Subscribe: Apple Podcasts | Spotify
