Have you ever asked yourself, “How good could I be if I gave up alcohol completely?” That question changed my life. In 2015, I pushed through a brutal hangover and still managed to perform at the top of my yoga class. It would have been easy to excuse the drinking: “I did fine, even though I drank.” But I didn’t settle. I asked, “What if I didn’t drink at all?”

That one question launched a transformation that’s led me to become an elite ultra-endurance athlete with asthma. And I’m not alone. Top athletes like Cristiano Ronaldo, Katie Ledecky, and Tom Brady have made similar decisions—and the results speak for themselves.

In the video embedded above and linked here, the podcast episode available on your favorite podcasting platform and linked here, and in this blog post I’ll break down:

• Why alcohol undermines athletic performance

• What the science and elite athletes say

• My personal transformation

• Actionable steps you can take today—even if you don’t want to give it up forever

Why Alcohol and Elite Performance Don’t Mix

First, let’s be honest: alcohol is everywhere. It’s part of celebrations, social bonding, even some fitness communities. And many people think moderate drinking—one or two drinks here and there—is harmless. But when you look at it through the lens of peak performance, even moderate drinking causes measurable setbacks. Whether you're an elite athlete or just trying to optimize your health, alcohol introduces friction into your progress.

1. Alcohol Is a Toxin—and Your Body Knows It

As soon as alcohol enters your system, your body shifts its top priority to eliminating it. That means fewer resources go toward recovery, muscle repair, and mental clarity—three non-negotiables for serious athletes. While you may not notice these effects immediately, over time they compound, especially when training intensity increases. Even a single drink can subtly disrupt the repair processes your body needs to bounce back after workouts. This isn’t just theory—it’s a biological fact: alcohol is a toxin, and your body treats it like one.

2. Alcohol Dehydrates You—Even the Next Day

Ever wonder why you're constantly peeing after a few drinks? It’s your body using water to flush out the alcohol. That fluid loss continues well after the buzz wears off, leaving your muscles, organs, and brain operating below optimal hydration levels. And dehydration doesn't just affect how you feel—it limits muscle function, slows down recovery, and increases the risk of cramps and injury. Even if you "hydrate well," you're still playing catch-up the next day—and that's no way to train for elite goals.

3. Alcohol Wrecks Your Sleep

Even one drink can disrupt deep sleep. Alcohol reduces REM and slow-wave sleep, which are essential for memory consolidation, physical recovery, and hormone regulation. And poor sleep is like showing up to the gym drunk—it compromises decision-making, strength, and recovery. Data from sleep trackers like WHOOP and Oura show that alcohol can reduce sleep quality by up to 80%, even if consumed hours before bed. So, if you're serious about reaching your potential, cutting alcohol is one of the fastest ways to upgrade your sleep—and your results.

4. Inflammation Increases—Especially Problematic for Asthma

As an athlete with asthma, inflammation is already something I monitor closely. Alcohol adds fuel to the fire, increasing the likelihood of flare-ups or respiratory strain. Beyond asthma, alcohol-induced inflammation can affect joints, digestion, and mental clarity, creating a cascade of symptoms that pull you away from your goals. Chronic inflammation also blunts recovery, raises cortisol, and decreases immune resilience—especially dangerous during heavy training blocks. In short, alcohol and inflammation are a dangerous combo, and asthma only makes that relationship more volatile.

Real-World Results: My Journey From Mid-Pack to First Place

Let’s look at my own data—real results from real choices.
In 2023, I ran my first 50+ mile ultra. At the time, I was drinking moderately—an IPA here, a few social beers there, nothing excessive. I finished in 13 hours, placing 29th out of 50 finishers. I was proud to finish, but I knew I had more in me. Something was holding me back—and when I looked at my recovery, my sleep, and my inflammation, I realized alcohol played a bigger role than I’d admitted.

Fast forward to 2024. I made one major change: I cut alcohol completely for four months leading into my next 100K race. Same shoes, same training principles—but a totally different outcome. I ran 62.2 miles in 12 hours, placed 2nd overall, and was the 1st male finisher. I felt clearer, stronger, and more focused throughout the entire race. My recovery was faster, and my lungs stayed clear from start to finish.

The difference? No alcohol—plain and simple.
No dehydration dragging down my muscles. No mental fog from disrupted sleep. No recovery energy wasted on detoxing my body. No extra inflammation triggering my asthma or slowing me down. Every ounce of energy I had went toward running and recovering at the highest level.

And here’s the kicker: I’ve now gone nearly 13 months alcohol-free—and my performance continues to level up. Each race feels like a new baseline. My workouts are sharper, my sleep is deeper, and my mindset is laser-focused. This isn't just about one win—it’s about building a lifestyle that supports peak performance day after day, season after season.

Real-World Results: Christiano Ronaldo, Katie Ledecky, and Tom Brady

Still not convinced that alcohol holds you back? Let’s zoom out and look at some of the greatest athletes of our generation.
Cristiano Ronaldo—one of the best soccer players to ever live—doesn’t drink at all. His father’s battle with alcoholism shaped his values, and he’s credited his sobriety as a key factor in his physical dominance and long career. Ronaldo has consistently prioritized recovery, longevity, and elite performance, and avoiding alcohol is part of that equation.

Katie Ledecky, perhaps the most decorated swimmer in history, has said she’s never had a drop of alcohol. Why? Because she wants to be the best. Ledecky knows that even minor lifestyle habits can either elevate or erode elite performance. And she’s chosen to stay sharp, hydrated, and fully present in training and competition—every single day.

Tom Brady may enjoy a celebratory drink post-Super Bowl, but during the season and training periods, he cuts alcohol completely. His longevity strategy is built on maximizing every physical and mental edge possible. It’s no coincidence that Brady was still performing at championship level well into his 40s. These athletes aren’t just genetically gifted—they make intentional choices that support their performance at the highest level.

Peak performance doesn’t leave room for compromise. These legends understand that, and it’s a principle anyone can apply. Whether you're aiming for the Olympics or your first 10K, the same truth holds: alcohol doesn’t help you get there.

3 Action Steps You Can Do Today

You don’t have to quit drinking forever to see results. But if you’re serious about becoming your strongest, healthiest self, here are three simple action steps you can try—starting today:

1. Try 30 Days Alcohol-Free

Think of it as an experiment. Whether you're training for a race or just want to feel better day-to-day, commit to one month without alcohol. Track how you sleep, how you feel, how you recover. Notice what happens to your mood, your workouts, and even your relationships. You might be surprised how much lighter, clearer, and more energized you feel—fast.

2. Commit to 3–4 Months Before Your Next Big Event

This is what I do before every race. From 12–16 weeks out, I cut alcohol completely to give myself the best chance of performing at my peak. It’s not always easy—there are birthdays, holidays, and social pressure. But the payoff is always worth it. If you’re chasing a big goal, give yourself every advantage—and this one is totally free.

3. Switch to Non-Alcoholic Alternatives

Missing the taste of beer or wine? You’re not alone. I used to love exploring breweries, especially after a long run. Now, I keep Athletic Brewing’s non-alcoholic IPAs on hand so I can still enjoy the ritual without compromising my performance. There are great NA wines and spirits out there, too. If it's about flavor, you don’t need the alcohol—just find a better version.

Final Thoughts: You Don’t Have to Be Perfect, But You Do Have to Be Honest

Let me be clear: I’m not preaching perfection. I might have a drink again someday—but not when I’m chasing something big. Because if I’ve learned anything from this journey, it’s that alcohol is one of the easiest things to cut when you’re aiming for greatness. The short-term pleasure is never worth the long-term cost—especially when your goals demand the best version of you.

So no, this isn’t about moral superiority. It’s about honesty. It’s about looking at your dreams, your energy, and your performance—and asking: what’s really holding me back?

If you’re ready to move forward, I’ve got a free tool that can help:

Download My Free Healthy Living Guide (click here)
It walks you through the three pillars—movement, tracking, and accountability—that helped me lose 40 lbs, keep it off, and compete at an elite level with asthma.

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.