🍗 Today’s Nugget

I LOVE a good poolside cocktail (or three), but you know what I don’t love? Waking up 10x that night and then feeling sluggish, hungry and lazy the next day. Booo.

There are definitely pros and cons to drinking alcohol and it’s worth knowing both sides—especially if you’re working on your energy, hormones, or gut health. Sometimes it’s worth it (wedding, vacation, etc.) and sometimes it’s not (work the next day, small children counting on you, a weight loss goal, etc.).

The Potential Pros

In moderation (i.e. 1 drink/day for women, 2 drinks/day for men)

• Social bonding – lowers inhibitions, helps relax in groups

• Short-term stress relief – can calm the nervous system… briefly

• Some red wine antioxidants – resveratrol gets a lot of hype, though you'd need a lot to see benefit

• Cultural & ritual value – sharing a glass often feels meaningful

The Cons (Even in Small Doses)

• Sleep disruptor – messes with REM and deep sleep

• Blood sugar swings – especially when mixed with sugary mixers

• Gut health impact – alcohol is technically antimicrobial and can damage the gut lining

• Hormone disruption – raises estrogen levels and can worsen PMS or perimenopause symptoms

• Increases inflammation – even “clean” alcohol (like organic wine) can elevate systemic inflammation

• Depletes nutrients – like magnesium, B vitamins, and zinc

• Skin aging – dehydrating and can worsen puffiness, redness, or acne

The Bottom Line:

Alcohol isn’t bad. But it’s not neutral either.

If your mood, metabolism, or motivation feel “off” this summer, try going dry for a week or two and see what shifts.

🍹 RD-Approved

7 Clean, non-alcoholic drinks

If you’re craving an alternative to boozy cocktails at every social event this summer, these alcohol-free drinks check every box: pretty, refreshing, functional. Here’s what to sip on:

1. De Soi Sparkling Apéritifs

Co-founded by Katy Perry, these adaptogen-infused spritzers feel like an upscale cocktail without the crash. Ingredients like ashwagandha and reishi help take the edge off—naturally.

Try: Golden Hour, with citrus and lemongrass.

2. Ghia Le Spritz

Sophisticated, herbaceous, and just bitter enough—like a Negroni without the gin. No added sugar, no preservatives, which I love.

Try: Ghia Ginger, for that spicy kick.

3. Kin Euphorics

These are more than mocktails—they’re functional drinks with nootropics and adaptogens for mood, focus, or wind-down.

Try: Kin Bloom—a rosé-inspired blend with schisandra and hibiscus.

4. Homemade Coconut Lime Cooler

From Minimalist Baker:

• 1 cup coconut water

• Juice of 2 limes

• 1 tsp maple syrup

• Mint + ice to serve

Hydrating and light, with zero sketchy additives.

5. Cucumber Mint “Mojito”

DIY recipe from Downshiftology:

• Cucumber slices

• Fresh mint

• Sparkling water

• Lime juice

• Optional: drop of stevia or monk fruit

6. Ruby Sparkling Hibiscus Water

Tart, refreshing, and naturally rich in antioxidants—made from brewed hibiscus flowers. A great source of vitamin C, minus the sugar crash.

7. Poppi or OLIPOP Prebiotic Sodas

Low sugar, fizzy, gut-friendly sodas with fun summer flavors like Cherry Limeade and Strawberry Vanilla.

Poppi: apple cider vinegar-based
OLIPOP: fiber-rich and classic soda-inspired

📚 How-To Library

1. Lower Cholesterol Naturally

2. Eat for Mental Health

3. Make Better Smoothies

4. Read a Food Label

Disclosures:

This is not medical advice. Speak to your doctor before taking supplements or making any major dietary and / or lifestyle changes.

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