Rudy Diaz | Fitness Coach

Up until late 2024, I drank on a semi-regular basis. Usually just over the weekends. The tricky thing was, I was still getting stronger, still losing weight, and feeling alright.
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Then, I decided to take a break. I went 6 months completely stone-cold sober, and since then, I probably have about 1 drink every 6 months.
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Alcohol physiologically we know is terrible for you. Liver damage aside, it dampens muscle-protein synthesis, meaning that even with good training and a high-protein diet, you still will not build muscle and will most likely lose muscle.
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As far as fat loss goes, it doesn’t prevent weight loss. But you will diminish fat loss and increase the amount of lean tissue you lose while in a calorie deficit.
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So every coach in the world says, “it’s ok in moderation!” The question is, what is moderation? In my opinion, if you look and feel like shit, moderation is probably zero. You’ve had enough to drink already.
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I’ve had some good times drinking with friends and family. But it’s hard to beat the feeling of pulling up to the function looking and feeling amazing.