Hey everyone, welcome back to the fit me Turo fitness Podcast. I'm Turo Virta. I'm your host, and today we are diving into a topic that has been a part of my own life and probably yours too, alcohol. So a little backstory. I grew up watching my dad have his daily small drink or alcohol every single evening. And in my 20s, I was out every weekend and drinking, like many of us do at that age. But these days, that have shifted, and I still, I still occasionally drink some alcohol, but, and it's most likely beer, and it's more for like social event for me and but it's not big part of my lifestyle anymore. And what is interesting is how much the science on alcohol has changed over the years, and how many times I it had to change my opinion. So for a long time, we have heard things like a glass of red wine is good for your heart, or a few drinks are no big deal. But new research is showing something very different, that even small amounts of alcohol can impact your health, from your heart and your brain to risk certain of certain cancers. So what science is telling at the moment, there is no safe amount of alcohol, so not even a little bit. So in this episode, I want to unpack what the latest, latest science actually says how alcohol affects to your body and how you can decide for yourself what kind of relationship with alcohol makes sense for your health and your goals. My goal isn't to shame anyone. I still enjoy a drink once in a while, but to give you the perspective and tools to be intentional. So let's get started. So like I said, my own relationship, I grew up in a family where my dad had a habit to drink glass of beer or couple beers, and he had a weird habit, he added, because the beer in I grew up in Finland, and in Finland, I feel like that there is a people are using a lot more alcohol than now, comparing now, when I live in Italy, in Italy, it's like kind of a social thing, and people you don't hear or see people that they are drinking home alone. And if I think back home in Finland, it's still like my best friends, they still tell stories how they drink home alone. And I have to admit, I'm I grew up from Finland, and this is kind of same thing. It's still sometimes part of my journey. Earlier. But now let's say last decade, I haven't, I have to say that drinking alone, it's more like a social event at this point, and in back home in I feel like it's, it's it has something to do with that kind of depression, better daylight. When you are living in northern countries, there is a less daylight and it's it's a better is not as great as it is in Italy, and many people are using alcohol to be to get out of their depressions, kind of that emotional well being. And, you know, it was, at least for me, it was a feeling like that. You know, I deserve something good for myself, too, after a hard day of work or or after hard week of work, it was, maybe it was only on the weekends, and it was kind of for something. And now, if I think that how much everything have changed so and of course, like in my 20s, that was, I can't remember a weekend that I didn't throw out. It was every single weekend and and usually not even only one day. It was maybe two, three days and going out, having a having a fun and now, if I think like that, it was at the time, it was talking myself out of it. I said that at the time, of course, science, like I said, was a totally different it said that, you know, this is a there is a safe amount. I can't remember. Was it like a 20 beers or or different, like that. It was, it was okay. And I never wanted to commit to myself that I have some kind of problem, and there is a science. Have changed so much because it was earlier, what is, what is, what is a what was the safe amount? It was like one and a half liters of wine or less than three and a half liters of beer per week, and that was kind of moderate or light use. And now what science is saying that actually there is not single amount what is actually safe. But I will get a little bit later back on what the science is saying. And now, in the beginning, I want to talk a little bit about my own story, how I grew up, and how it's how it was affecting me, because it's those are things that they reflect I look back and when I remember from my childhood, my dad was drinking every day, and I thought that this is kind of a normal thing, and it's part of the thing, like, Of course, at some points, like my dad might cut. He was never really like drunk or or anything but, but, or maybe little bit, or I didn't recognize it, because maybe he he didn't talk that much, but I just remember him vividly drinking every single day his beer with added some kind of vodka or other, like a spirit, to make it kind of stronger. That was like, for me, it was a gross thing. I I would never that was that was tasting. It was not enjoyment. It was like that I can't imagine, to drink it and, but that is, that is my own thing, and, and, and that was my dad's way of getting rid of and he never, like, like most of the alcoholics, like for me, that was, that is an alcoholism and but of course, like for my dad, you know, he talks himself out of it, that he never missed a day in a work he could get things, what you are able to do, or what you should be doing, so he didn't have to see that. That's when I talk with my friends like, you know, they kind of reflect is that, you know, I still, I get my work done. I I'm there for my family. You know, you are doing everything, what you supposed to be doing, and I but the feeling, what they are having, what they when I talk with the with the friends, they say that, you know, you are kind of like in a folk it makes just this such a big impact how you are feeling. And for me also, like it was, if I think quality of life, I thought that, you know, this is something, what I really needed. And and it was kind of waiting for a weekend that you can finally go out, have a couple drinks, because you deserve it. It was a thing to socialize, go out, have fun, and of course, now, if I think back, Do I regret it? No, I don't regret the things what I have done I have now probably is, but too much, probably not, because I think it's, it's at that dates, if I think back, those are still the best memories. What you have had with my friends in at that age, going out, having laugh, having laughs and and it's, it's that relationship with alcohol, it's not black and white, that it's either bad or good. There are benefits, but there are also something what you probably want to consider and think so. This is little bit about my my own thoughts, my own history, my family history, and how it have changed over time. And it's not like I said at the moment, I'm I'm still focusing on drinking something. I It's not earlier. It was like my relationship was that I was, I thought that I was doing well or I didn't drink. I had to really, like a kind of set some challenges that I'm without alcohol now for one weekend or two weeks or whatever. But I never, I was never big believer of having, like, a try January or something. My dad usually said that, you know, he used to love those things, and he did always, you know, he don't have a problem. He can be one month without or one and a half months. But then when, ultimately, he always got back into his habits, and that, that is, that is something like that, it's not going to work like if you have a willpower, you can do anything for short period of time. But is it really helping for you? Something I'm I don't believe I have tried in my life being without sugar, being without but what you really learn from these challenges? Of course, they help in a short term, they make you feel amazing. But what happens after your challenge is over? You are stopping it, it's it's you will get back into your old habits, and it doesn't really change. So there have to be, in my opinion, something deeper happening. So that's why, no, I don't even recognize that. I was just looking back that in whole month of July, I think I had a two alcoholic beverages in whole month, and I didn't even that was not purpose. It was It just happened. It was just that there was no situation, social situations, that would include alcohol, and I wasn't even missing it. And it just, I just realized it. And when I started to talk with my wife about it, and I said, Wow, that is basically, I think, for long time in especially during the summer, having that kind of period almost without alcohol. It's, I think I have never had it, but it was, it was not purpose of doing it. It just kind of happened, and that how that culture have changed. And now, if I if you look what science is telling like, for example, on cancer, so there is, there is a, there is a huge change. What says that, if you look what, for example, World Health Organization, they said that there is a there is a newest studies, what are telling that around half of all cancers that like are like breast cancers in women and all kind of cancers, like bowel cancer, which are most common cancers, ethanol is causing those cancers, and you could actually the most, like over half of of those cancers are caused by light and moderate alcohol consumption. So what is, what is that light or moderate alcohol consumption? It's less than one and a half liters of wine, or less than 3.5 liters of beer. And I can link study from this from World Health Organization in the show notes. So you can actually, it's a quick, quick quick read. It's not the full study, but, but just interesting, like a two minute treat or three minute read, reading time. Want to look what current science is telling that this is from 2023 so this have, this have changed so much because it was in the past, it was like just that, until you stay in within light or moderate use, you will be okay. There is no it's it's safe, and it's, everything is okay. But this have changed so much lately, and that if you, if you think that what is, what is, what is drinking trends at the moment, so it is. It has dropped. For example, in us, it has dropped. It's a it hasn't been in 90 years, so low as it's now and and it has, there is only 54,000 of adults who are drinking. So it has changed a lot, and even in our how opinions have changed like it was earlier, was like that moderate drinking is okay, but now, already, more than half people believe that even moderate drinking is harmful. So that have changed a lot, and it is, it is what science is saying, that even moderate or light drinking, there is not such amount than a safe use of alcohol, there is no every single drop is have potentially going to, going to impact on your health and everything so. So if you think that, that those that there is like, it's it's fine. I'm not like I said that. I'm not telling you that you should or you can drink. It says that to be more intentional of choices, what you make, how often and how much you are drinking. So these are, these are, if you are interested, to reduce your cancer risks or or those things you should probably like, consider giving up or producing alcohol. It's and giving up, like I said, giving up completely, at least for me, it's something that I haven't thought about it or I'm not planning to do at this point. Maybe it's coming at some point, without any pressure that it might, that I don't, I don't need. But because there is so many, like, if you think, how many cancers, like breast cancer, mouth cancer, throat, liver and all other cancers which are related with alcohol use, so even under plus other other effects, like even few drinks per month can raise your blood pressure and alter your health treatment, and especially for your sleep, how it's impacting to your sleep. So this was for me, for me, it's it is a such a big game changer, or it was when I, when I started to practice my sleep and learning those patterns, what I have in my life like, of course, the goal is never be perfect all the time, but at least to be aware what is, what it does goes earlier. I used to believe that, you know, I I sleep better when I drink alcohol, or alcohol doesn't impact on my sleep. You might not feel it on next day, but if you look what it actually does to your heart and to your sleep quality, there is a huge change. So it's like for my resting heartbeat. If I drink one or two, it might be three or four beats per minute higher than, on average, if it's more than it's like a 10 bits higher than usually, of course, and that is impacting my recovery, how I feel next day, even I will be, I will often more, and if I, if I was when I was used to do it. It didn't have so big impact. But now, when I think that if I if I have one or two, at least, I know that it's gonna my sleep is gonna suck. I will feel more tired. I probably won't be the best possible version of myself next day, two days after, three days after, depending, of course, how much you are having, but it's, on the other hand, there is always that social effect and but my question is also for myself, that, do I really need it? Is it really necessary? So those, those are effects and health risks, and do not forget, like a print brain health, how is how is that? What studies are telling, like that even lower motor low to moderate intake is linked with the decreased gray matter and brain there's, there are so many different studies that there is no safe amount of alcohol. So this is, this is really, really interesting to actually read these things and see what is, what is actually happening, and then thinking your own choices, decisions you make that is it really worth of it? Is it like, at least for me, sometimes feels like that. Now I really need it, but it's, it's, it's when I look and ask these questions from myself, is it really like that need of alcohol is or could I be doing something else instead of alcohol? Could there be something else that would help me to feel better about myself, relieve that stress or things like cause alcohol, it's really not helping in those things in short term, it might help. Yes, you for yourself. So so if you think like that, because there is, there is that kind of conflicting findings, because earlier, some older studies existed that light drinking might actually lower mortality or heart disease risk, but those often input involved like a healthier, more affluent people and and if you think like those, that kind of studies like if you are healthier, what is actually happening is that most likely like your nutrition is going to be a bit better. You are maybe having a more time for yourself to exercise. You prioritize it as you don't need to shuffle between three verbs and family and everything. So, so there is not such a thing than just the moderate or light. So those, those were older studies, and they are not really, really trustable anymore. And as as a if you think, like the latest reports, like 2024 shows that the daily drinking, even with the moderate within those moderate or light limits, increases death risks starting just that seven drinks per week. So there is, there is no safe level of alcohol anymore. So that is, that is really, really, I can put some studies, like, there is a cancer risk reports, so like, how it's you can find it from Wikipedia, for example, there is a mortally mortality and guidelines, and if you think like those old like how it's affecting you, there is really, really So many studies lately that there is no no no safe amount of alcohol. And why this thing matters for you. So think it your everyday life, like hangover, like, if you you are having hangover, you are not able to, you might be able to, like my dad always used to say that you know you are able to perform do your job. There is you are not missing your work. You might be able to take care of your family. But the thing is that you are not going to recover. If I know that, if I have some alcoholic beverages, my recovery will suck. I won't be like I might be still or now I'm that smart that I'm not anymore practicing. But I remember vividly in my 20s, that was my friends, like when we went out the next day we went for for practicing or or running or something. So you thought that you can actually burn that alcohol off. And by the way, if you didn't know, there is no way that you can speed up alcohol going away from your body. So sweating or or something, it it doesn't remove your body. Doesn't remove it faster, and it slows down your recovery. Why is that happening? Because it's the it's the poison, what your body needs to remove first. So all your your body uses that energy to remove that alcohol first from your body before it starts that recovery. So those are, those are it impacts just such a big way, also, like, if you think that you want to be successful, those your habits and long term battle in your head, at least it was for me, like thinking like that short term relief or long term energy and success. So it's, it's not easy choice, but that making those decisions, thinking at this moment how I'm going to feel like more you think about that or more I think about that short term wins, of course, that it's tempting option, but that if you think like long term benefits or effects, it's more you are able to think in long term how it's going to feel. If I decide today to have that one or two drinks. Is it going to be beneficial in a long term? And more often than not, it's the answer is, no, of course, sometimes it's a social thing. It's a part of the journey, but, but just trying to be more intentional what you're doing. So, so this is, this is what I suggest or challenge you, if you are listening this that think it, think it this way, that or what I, what I try to do is drinking occasionally. So there is a, it's not that. It's only one day or something, keep it only social, like for me, rule that home alone, I don't have any alcoholic beverages at home. So if it's if I use alcohol, it's only in social situations and a home that's a big no go. So it's not, and that is, I think me, it's the biggest change between Italy, where people are more social drinking. I feel like that, they are doing it more. You that You are drinking those kind of small amounts home by yourself, alone, and especially like older you get. It's not like that you are not you might have a family, everything, those occasional going out, it's not as it used to be. So you don't have chances. So you think, now I when I'm home alone, or I'm home, I'm at home, I don't go out. So that's being like, kind of okay. But when you are informed, what kind of is it? Part of it to increase all these risks, everything and like, for my dad, like, if I go back to him, his story, like, I don't know if you, if you have listened and my podcasts, I have talked about him earlier. He lost his health. Unfortunately, if I think now that you can call it, it's a bad luck, it's whatever you call it, but getting cancer, suffering from several health issues only age of 60. And for me, that kind of habits I have, also some close family members who also died at very young age for cancers. And when I think, like, do I want I'm now 43 do I want to have like that? I have maybe 15 years left. Maybe it's if everything goes well, do I want to have that it is maybe I have 25 years left. It feels like that. Holy shit. That is not a lot of time. And I want to do everything I can, and that is kind of my own motive, reminder that I take a look picture from my dad, and when I think that, do I really need it? Do I want to have the same destiny than my dad had. And of course, it's not. It wasn't like that. It's, it's a, you can call it bad luck, but if you like, think your actions, you have so many risk elements there, like not eating very healthy, not exercising, drinking alcohol daily, even not big amounts, but that is, that is actually you put yourself into a so big risk, and then, you know, he lost his life at the age of 70, with last 10 years basically not having at all life quality. Because for me, what matters it's not only about having life quality or being able to age long, but it's also being able to do things as possible. So this is, this is my own own perspective. What I think that how, what is my thinking? And I still try to ask myself a question, like, it's not every time working, but at least when I'm home alone, that I'm asking that, is it part of it? Do I do? I really need it. And then if, at some point, if I wait, I ask couple things. I'm more intentional about it. Sometimes answer is yes, and that is, I still need it. I still have my drink after a sauna or something, but now there is so many like alcohol free beverages. You can have beer, what I enjoy drinking, and I have been lately drinking only alcohol free beer, because do I really need that alcohol, or even it's a small amount, not really. I get the same satisfaction when I don't have that alcohol therein. So it's being informed and intentional. So THINK, THINK it yourself when you are making these decisions, how do I feel, physically and mentally after even a drink? Does it make that big difference? Could I be changing that for alcohol free beverages, and think what kind of impacts in a long term, like, because if you, if you like, I have been lucky to work with the several clients who had this kind of, like daily habit, or, let's say that it's maybe Not every single day, but several times a week, habit, and going after work for drink, or maybe it's a Social thing, or coming home having having a drink by yourself. And when I said it, challenge yourself. Try it. Try it for a month. And if you can't imagine to be one month without alcohol, we have a problem. And that thing after that, once you have at least tried it, you give yourself Self a chance that you can go always back so because for me, all these kind of things that I will never ever drink, like I can't remember how many times I have said that sentence to myself after a long night out or long weekend out, feeling so bad in hangovers that I will never ever drink again until next weekend comes or week after so maybe there is begin chance to go out. And then, of course, I changed my opinion and forgot already what had happened earlier. But that is question what you can ask yourself. And think like, try it. And then I challenge you to try it. And then, then after that, you can make a decision that how you want to continue. Do you really need it? And if the answer is yes, then go for it, to go back to it. But at least you are more aware, you are more intentional. And then you can make reflect on your energy levels recovery sleep. So there are so many resources available, like studies, and I will add some studies into in the show notes. And that's then you can start making more intentional decisions. So that's wrapped for today's episode. So we covered a lot, from my own experiences with alcohol to the latest studies showing that even small amounts can affect things like cancer risk, risk, blood pressure and brain health. The big takeaway there is no need to panic or feel guilty if you enjoy a drink now and then. What matters is that awareness, intention and asking yourself, How does alcohol make me feel both short term and long term? For me, drinking occasionally and socially works for you. It might mean cutting back, taking breaks, or even removing it completely. There is no one size fits all rule, just choices that either move you closer to your health goals or away from them. If you found this episode helpful, please share it with a friend who might need to hear it, and if you are ready to build sustainable fitness and nutrition habits without the guilt and confusion, check out my coaching options at personaltainer turo.com thanks so much for listening, and remember you are not broken. You are just getting started. I'll catch you in the next