Content note: This episode includes personal stories about binge drinking, binge eating, and shame. Please take care while listening.

Many moons ago, I woke up on my couch—still in last night’s makeup, shoes on, covered in cheesy gordita crunch fallout—and a tidal wave of shame. I’m sharing that story because it’s part of my healing and because some of you have been there too. In this episode, I talk about my complicated relationship with food and alcohol, why I chose sobriety (3 years and 9 months and counting at the time of recording), and how alcohol can quietly (and not so quietly) stall weight loss, mess with our hunger cues, sleep, and self-worth. This isn’t a moral lecture about drinking. It’s an invitation to get honest about what actually supports the life you want.

• How my binge drinking and binge eating were intertwined

• Why “I’m fine, I don’t drink every day” can still hide hard truths

• Six concrete ways alcohol can block weight loss (beyond “empty calories”)

• The role of sleep disruption, blood sugar swings, lowered inhibitions, and mood

• A gentle path forward if you’re sober-curious or simply stuck

1. Calories add up fast. Alcohol has ~7 kcal/gram; mixed drinks can push you into a surplus quickly.

2. Blood sugar rollercoaster. Spikes and crashes drive cravings—for more drinks or more food.

3. Lowered inhibitions. That “just one” becomes bread basket + apps + dessert… then late-night takeout.

4. Sleep wrecked, hunger up. Poor REM → higher cortisol & ghrelin → low energy, high appetite.

5. Gut health hits. Irritation and permeability can worsen GI symptoms and hinder progress.

6. Mood matters. Alcohol is a depressant; worse mood → worse self-care → stalled momentum.

• You don’t have to identify as an “alcoholic” to acknowledge alcohol isn’t serving you.

• Honest self-assessment beats shame every time.

• If you choose to drink, plan your plate, pace, and portions on purpose.

• If you’re sober-curious, you are not alone. Small experiments can change everything.

• You are worthy of a life that lets you show up clear, energized, and proud.

• Micro-audit: Notice when/where drinking leads to choices you don’t want.

• Swap the cue: If wine “starts the slide,” replace that first drink with a ritual (sparkling water in a stemmed glass, tea, a walk, prayer).

• Sleep first: Prioritize recovery nights this week and notice hunger/cravings the next day.

• Reach out: If you want prayer or to talk, email me: https://sambaronenutrition.myflodesk.com/morethananumber

  Need more of an individualized 1 on 1 path to reaching your weight loss and maintenance goals through accountability and evidence-based solutions? Click here for my 90 Days to Nourish Well program: https://sambaronenutrition.myflodesk.com/e9av8hib2c

  Have questions about my 1 on 1 program, 90 Days to Nourish Well? Click here to schedule a complimentary 20 minute virtual session to chat about it: https://SessionwithSam.as.me/Discoverysession

  Email: sam@theanchorednutrition.com