There are many factors that affect a woman's ability to get in shape, include stress, hormones, adrenal glands, sleep, and mood (in reality these things are all connected to one another). One thing I watch many women struggle with is alcohol consumption, which I believe can affect success in weight loss. I decided to blog about this topic because I have a lot of clients looking to cut out booze in the new year, and I personally notice a huge difference in my body when I lay off the drinkies.
         I did some research on alcohol and muscle building, and most of what I read was focused on men. It basically said that studies have shown that alcohol consumption did not cause more weight gain when the calorie intake was compared with that of carbohydrates or fat. In fact, some research showed that those who consumed wine calories had more weight loss. Some studies show that testosterone levels are decreased when alcohol is consumed post work out, others showed little testosterone reduction. Testosterone levels, as you probably know, play a huge part in muscle building, but women have much lower testosterone levels than men, and we metabolize alcohol much differently. In fact, we are much more complicated beings than men. I doubt anyone will argue that it is much more difficult for women to get into shape than men.
       Alcohol affects hormone levels which are responsible for bone building, glucose control, reproductive function, and mood. Alcohol is absorbed directly from the stomach into the bloodstream, and unlikely most other nutrients, can be absorbed within 5 minutes on an empty stomach. It can irritate the digestive tract and impede absorption of other nutrients. Due to the fact that alcohol is considered a toxin, all of the bodies energy and metabolism with focus on ridding the body of alcohol. Therefore lipid oxidation (fat burning) and protein synthesis (muscle building) is put on the backburner. Those with cardiac issues and high lipid profiles are even more at risk when consuming alcohol, and it is very important that these individuals avoid alcohol. I won't even start to speak about injury to the liver, a necessary organ.
      Interestingly enough, it is not the calories in alcohol that cause the most issues with weight control. While they are empty, a drink here and there will not sabotage your diet or weight loss. The key, as with all consumption, is moderation. When over-consumed, alcohol calories will add up. The tendency to overeat both the night of consumption and the following day also becomes likely, as fatty, salty, and carbohydrate heavy foods are often craved(due to the reduction in blood sugar).
       Alcohol can also contribute to PMS symptoms, as well as other reproductive issues. Dr. Libby Weaver, author of Accidently Overweight, recommends that women with any sort of menstrual or reproductive issue take one month off of alcohol, or at least the two weeks off around the menstrual cycle (I have found journals from 1960s saying alcohol and PMS are not related. This is outdated research). A taxed liver may cause increased amounts of estrogen in the body, affecting hormone balance and fertility. For the men out there, it also decreases sperm count. Too much estrogen can then affect thyroid function, which can also lead to weight loss problems. It's all connected.
       While I don't want to sound preachy or no fun, it really is best to consume alcohol in moderation one day or two days a week at maximum. Drink water between alcoholic beverages to ease the taxation on the liver and be sure to eat a nutrient dense meal before consumption to prevent becoming intoxicated and hung over. I can honestly say the longer I go without a drink, the faster I build muscle and keep my stomach flat and lean. My thinking as become clear, and my mood much better. Don't get me wrong though, I will be enjoying the benefits of red wine here and there :)
Happy training!