For much of my adult life, alcohol was simply part of the routine. I enjoyed drinking in college just as much as anyone else, and for years I saw it as normal social behavior. But when I made the decision to take a break from alcohol, I had no idea how transformative it would be. Fourteen months later, I not only felt like a different person, I also discovered what even one drink could do to my body after that long period of abstinence. In this blog post (and YouTube video linked here and podcast episode linked here) I share my story of what pushed me to step away, and what happened when I finally had my first sip again.

Why I decided to quit drinking

When I chose to stop drinking, I wasn’t looking for a trendy challenge or some quick detox. I had three powerful reasons, and the first was performance. As an elite ultra-endurance runner with asthma, my ability to compete depends on every variable I can control. Alcohol is not a performance enhancer; it is a performance killer. During my break, I trained for and won a 100K ultramarathon, something I never imagined possible when I was younger and being told that my asthma would hold me back. The connection was undeniable. Without alcohol, I recovered faster, trained harder, and had the clarity and energy to perform at my best.

The second reason was health. Before I stopped drinking, I ran comprehensive blood tests. A year later, I tested again. The difference shocked me. Every marker had improved — some by 5–10 percent, others by 50 percent or more. These were not subjective feelings; they were measurable improvements in the function of my body. For someone who has dealt with asthma since birth, that kind of progress was priceless.

The third reason was simple: because I can. I don’t struggle with alcohol addiction, and I recognize that some people do. But for those of us who don’t, the ability to walk away from alcohol and see how much better life becomes is one of the clearest choices we can make.

How 14 months alcohol-free transformed me

The transformation went beyond winning races and improving my blood work. My entire outlook on life shifted. Without alcohol, I found myself more motivated every morning, more productive during the day, and calmer in the evenings. I was sleeping better, recovering from hard training sessions faster, and thinking with a sharper mind. The absence of alcohol wasn’t just about subtracting something from my life. It was about adding energy, clarity, and purpose.

Socially, people noticed the change too. Friends asked how I had the energy to train the way I do or how I managed to stay so consistent. The truth is, it wasn’t just discipline. It was that I removed a substance that had been dragging me down without me realizing it. And over those 14 months, my identity shifted. I wasn’t just someone who could get through the day; I became an athlete with asthma who thrived on living alcohol-free.

Drinking again: the first sip after 14 months

After 14 months, I decided to experiment. I wanted to know what would happen if I introduced alcohol back into my system. The first sip was jarring. Even though it was just rosé wine — nothing strong or high in alcohol content — it tasted harsh, almost like cough syrup. The flavor of alcohol overpowered everything else, and it hit me: I actually enjoyed the taste of non-alcoholic beer more than real beer. With NA beer, you get the flavor without the ethanol burn, and after more than a year away, my taste buds told me that was the better option.

That first sip opened the door to three different experiences. First, I had half a drink. Then, on another occasion, I had one to three drinks. Finally, I had three or more drinks in one night. Each level of drinking produced slightly different outcomes, but there was one constant: brain fog. Even half a glass of wine left me with three to five days of mental cloudiness, decreased motivation, and lower productivity. That was the shock. It didn’t take a binge. It didn’t even take a full drink. Just half a glass was enough to dull my edge for nearly a week.

What alcohol did to my body and mind

After 14 months away from alcohol, my body’s sensitivity was undeniable. With half a drink, I lost clarity for days. When I had one to three drinks, the effects multiplied. My mood dropped for 72 hours. I had less energy, more cravings for carbs and sugar, and less motivation to train. Sleep disruption also hit hard. Even one drink was enough to disturb my sleep for at least one night. More drinks extended that disruption to multiple nights, leaving me groggy and unbalanced.

When I went beyond three drinks, the results were even worse. I experienced the spins before bed, an uncomfortable dizziness that forced me to sleep sitting up. I had a painful headache that lasted into the following day. And despite all of this, there was a social occasion — a wedding — that led me to drink again two days later. But that was the last time. After that weekend, I returned to being alcohol-free, and the difference in my mood, energy, and productivity reaffirmed everything I had learned.

Why moderate drinking is not harmless

One of the most dangerous lies about alcohol is that moderate drinking is fine. In the United States, “moderate” often means one drink per night. But my experience showed me what that really means: constant brain fog, constant sleep disruption, and constant underperformance. If even half a glass set me back for three to five days, then drinking once a week would mean I’d be at my best for maybe one or two days, and subpar for the rest. Multiply that across a year, and you’re talking about hundreds of days spent feeling less than optimal.

That realization was sobering, in more ways than one. As an athlete, I know the value of consistency. Success isn’t built on the extraordinary day; it’s built on showing up at your best day after day. Alcohol robs you of that consistency. It doesn’t just hit you in the moment — it lingers, quietly stealing motivation, productivity, and energy long after the drink is finished.

My recommendations if you’re considering change

If you’ve ever wondered what it might be like to take a break from alcohol, I can’t recommend it enough. Start with three to four months, especially if you are training for a big goal. Use that time to notice the changes in your energy, your clarity, and your overall health. If you can stretch it to a year, you’ll see transformations you didn’t think were possible. And if you decide to return to alcohol after that, do it mindfully. Pay attention to how your body and mind react, because those signals are the truth.

For me, the experiment was enough to confirm that I don’t need alcohol. I’ve had four drinking occasions in the past 15 months, and all were clustered around a short period. Since then, I’ve chosen not to drink, because I’m more productive, more motivated, and simply happier without it. I want the same for you.

Next steps for your health journey

If my story resonates with you, I encourage you to think about your own relationship with alcohol. Whether you’re an athlete, a professional, or someone simply trying to live a healthier life, alcohol is a variable you can control. And removing it might be the key to unlocking the performance, clarity, and energy you’ve been missing.

To support you, I created a free resource called my Healthy Living Guide, which outlines the three pillars that helped me lose 40 pounds, keep it off, and become an elite ultrarunner with asthma.

My journey showed me that even one drink can hurt. But more importantly, it showed me that choosing not to drink can help you thrive. The decision is yours, and if you’re willing to test it, you might just find that life alcohol-free is not only possible but far better than you ever imagined.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.