How Alcohol Impacts Your Hormones, Recovery & Fat Loss

We all love a glass of wine or a weekend cocktail. But if you’re not seeing results from your training—or if your sleep, recovery, or mood is off—your evening drink could be playing a bigger role than you think.

What Alcohol Does to Women’s Bodies:

• Disrupts estrogen metabolism, especially during perimenopause.

• Reduces sleep quality—even one drink can lower REM and deep sleep.

• Impairs recovery by increasing inflammation and reducing protein synthesis.

• Slows fat oxidation, meaning your body prioritizes alcohol over fat for fuel.

And because women metabolize alcohol differently than men, the same amount can hit harder hormonally and physically.

How to Navigate It:

• Set weekly limits—try 2–4 drinks max if your goals include fat loss or performance.

• Avoid drinking close to bedtime (aim for 2–3 hours before sleep).

• Stay hydrated and always pair drinks with food.

• Choose lighter options: a tequila soda over a sugar-laden cocktail.

This isn’t about shame—it’s about strategy. You can still enjoy a drink and prioritize your goals.

Quick Tip:

Try going alcohol-free on training days. You might notice better recovery, deeper sleep, and faster progress.

Got questions, want to learn more about something? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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