130. Smarter Drinking: Cut Alcohol Without Sacrifice

Jan 15, 2026

Explore the science behind smarter drinking and its impact on health. Learn how alcohol disrupts sleep and metabolism, and why timing matters. Simple strategies like stopping drinking hours before bed and pacing yourself can yield big benefits. Discover the power of non-alcoholic options, and how food can help manage alcohol intake. Dr. Shah also discusses the role of medical tools like naltrexone and GLP-1s in reducing cravings. Small, consistent changes can lead to real improvements in overall wellbeing.

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INSIGHT

Hidden Early Harms Of Regular Drinking

Alcohol causes early, subtle harms that accumulate before liver disease appears.
It disrupts sleep, recovery, cognition, mitochondria, microglia, and the microbiome over time.

ADVICE

Stop Drinking Four Hours Before Bed

Stop drinking at least four hours before bedtime to protect sleep quality.
This timing reduces REM suppression, sleep fragmentation, and next-day hangover severity.

ADVICE

Pace Drinks—Give Your Liver Time

Slow your drinking pace and space drinks 90–120 minutes apart.
One standard drink takes ~2 hours to metabolize, so faster drinking raises blood alcohol levels and harms.

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How much control do you really have over your alcohol consumption and its effects on your health? Many people assume drinking is just part of social life, but science shows there are practical steps to reduce intake while still enjoying your routine.

In this solo episode of Extend, Dr. Darshan Shah, longevity expert and founder of Next Health, breaks down why smarter drinking is a key strategy for improving sleep, metabolism, and long-term wellbeing. He explains how alcohol impacts the body, from disrupting sleep and recovery to impairing executive function, metabolism, and reward pathways. Timing, pace, and intentional strategies are critical, and even small, consistent adjustments can create significant benefits over time.

Dr. Shah shares actionable, science-backed strategies that can be implemented without disrupting your lifestyle. These include stopping drinking hours before bed, slowing your pace, pre-deciding limits, using behavioral substitutions, pairing alcohol with meals, avoiding sugary mixers, tracking intake, and leveraging medical tools like naltrexone or GLP-1 receptor agonists when appropriate. Small, consistent changes over weeks and months can have a major impact on overall health and recovery.

What We Discuss:

(00:00) Introduction: Why Smarter Drinking Matters for Health and Recovery

(02:15) How Alcohol Impacts Sleep, Metabolism, and Reward Pathways

(06:40) Timing and Pace: Stop Drinking Before Bed and Space Drinks Strategically

(11:05) Pre-Deciding Limits and Using Behavioral Substitutions for Social Situations

(15:30) Pairing Alcohol with Meals and Avoiding Sugary Mixers

(20:12) Tracking Intake and Using Data to Make Sustainable Changes

(24:45) Medical Tools: Naltrexone and GLP-1 Receptor Agonists for Support

(29:30) Putting It All Together: Practical Strategies for Cutting Back Safely

(33:55) Long-Term Benefits: Improved Recovery, Energy, and Overall Health

Thank You to Our Sponsors:

IM8: Try IM8 today with a 30-day money back guarantee. You can get 10% off your first order with code DRSHAH at https://im8health.com/discount/DRSHAH.

Learn more about Dr. Shah:

Website: https://www.drshah.com/

Clinic: https://www.next-health.com/

Instagram:@darshanshahmd