How does alcohol quietly sabotage my gains, and how do I cut back without quitting?
Nov 17, 2025
Gentlemen, a few pints seem harmless, but alcohol sneaks in and wrecks gains.
I coached a client who boozed weekends, wondering why muscle stalled. After cutting back in my Silhouette PT Transformation Program, he leaned out fast. As your online personal trainer for men over 40, let us see how it sabotages, and how to manage.
How Alcohol Hits Gains
Disrupts protein synthesis, per NASM.
Reduces testosterone, boosts cortisol, per UH Hospitals.
Delays recovery, per PMC.
Alcohol inhibits mTORC1, per PMC.
Affects absorption, per Banbury Lodge.
Limit to 2 drinks week, choose low cal. HSE says alcohol lengthens recovery.
Actionable Tasks
- Limit 2 drinks week, track calories.
- Swap beer for spirits soda.
- Log recovery after drinking.
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