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The Impact of Alcohol on Body Composition and Overall Health Jessica Bachman Director of Nutrition Education

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The Impact of Alcohol on Body Composition and Overall Health Jessica Bachman Director of Nutrition Education The Impact of Alcohol on Body Composition and Overall Health Jessica Bachman Director of Nutrition Education ● PhD ○ Nutrition with a concentration in Exercise Science ● Registered Dietitian/Nutritionist (RDN) ● Quit tenured University position to follow this crazy dream :) ● CrossFitter, runner, yogi, strongman ● Mother of 2 ● Passionate about health, nutrition and fitness WHO WE ARE Introduction to Stronger U Nutrition coaching company Change the way the world views food! Started by Founder and CEO Mike Doehla in April 2015 Served 40,000 members in 50+ countries Topics We’ll Cover ● Impact of alcohol on ○ Weight ○ Fat loss ○ Muscle building ● Quantity and type of drinks ● Alcohol and overall health Nutrition Basics What are the basic nutrients? Nutrition 101 Macronutrients Micronutrients ● Protein ● Vitamins ● Carbohydrate ● Minerals ● Fat Alcohol? Water Alcohol ● A drug (ethyl alcohol, ethanol) ○ A central nervous system depressant ● 1 drink = 0.6 ounces of pure ethanol ● Absorbed through the stomach and small intestine into the bloodstream ○ Metabolized to acetate in the liver ■ Acetate is a toxin ■ Slows metabolism of other nutrients to Image - https://alcohol.stanford.edu/faq/count-your-drinks prioritize removal of acetate ○ Circulates in blood until metabolized ■ Feelings of intoxication Energy Balance Israetel, M., Davis, M., Case, J. & Hoffman, J. The Renaissance Diet 2.0. https://myobrain.com/nutrition-essentials/meal-frequency-energy-balance How Diets Work for Weight Loss Diet How It Works Why It Works Macro Track and eat a specific amount Creates a calorie deficit Counting/IIFYM of each macro (carbs, fat, protein) Keto Diet Eat almost 0 carbs, high fat and Creates a calorie deficit moderate protein Intermittent Fasting Eat for only a certain number of Creates a calorie deficit hours per day Paleo Diet Eat no processed food or dairy Creates a calorie deficit Low Carb Diet/Atkins Eat high protein, moderate fat, Creates a calorie deficit low carb Weight Watchers Eat a certain number of “points” Creates a calorie deficit that represent an amount of food What Impact Does Alcohol Have on Body Composition and Weight? Alcohol and Fat Loss ● Can you drink alcohol and still lose weight/body fat? ○ Moderate amounts - yes ● Stay in a calorie deficit ○ We don’t often compensate for liquid calories ● Impact on fat metabolism ● Impact on food choices Image - https://www.nswis.com.au/nutrition/how-to-tackle-boredom-eating/ Alcohol and Weight Management ● Research on alcohol and weight ○ Short-term studies suggest alcohol increases energy intake ○ Longer-term observational studies have not found a consistent relationship ■ Many confounding variables ○ Certainly contributes to some individuals gaining weight ■ Potentially more causative in heavy or binge drinkers versus moderate or light drinkers ● Poppitt SD. Beverage Consumption: Are Alcoholic and Sugary Drinks Tipping the Balance towards Overweight and Obesity? Nutrients. 2015 Aug 11;7(8):6700-18. doi: 10.3390/nu7085304. PMID: 26270675; PMCID: PMC4555143. ● Sayon-Orea C, Martinez-Gonzalez MA, Bes-Rastrollo M. Alcohol consumption and body weight: a systematic review. Nutr Rev. 2011 Aug;69(8):419-31. doi: 10.1111/j.1753-4887.2011.00403.x. PMID: 21790610. Image - https://www.livescience.com/52992-weight-loss-safely-be-healthy.html Alcohol and Tracking Macros ● Need to account for all the calories in an alcoholic beverage in macro terms ● For example, ○ 150 calories in 1 glass of wine ○ Track as 15 carb, 10 fat ■ 15g carb * 4 calories = 60 calories ■ 10g fat * 9 calories = 90 calories ■ Total = 150 calories Alcohol and Fat Metabolism ● While liver is focused on metabolizing acetate ○ Fat oxidation is suppressed ■ 2 drinks ○ Allows fat to be stored more easily ■ IF you are consuming excessive amounts of overall calories and fat ○ Carbohydrate oxidation is also reduced Siler SQ, Neese RA, Hellerstein MK. De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. Am J Clin Nutr. 1999 Nov;70(5):928-36. doi: 10.1093/ajcn/70.5.928. PMID: 10539756. ● Siler SQ, Neese RA, Hellerstein MK. De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. Am J Clin Nutr. 1999 Nov;70(5):928-36. doi: 10.1093/ajcn/70.5.928. PMID: 10539756. Alcohol and Food Intake ● How does alcohol influence what and how much you eat? ● Unlike eating a preload of other macronutrients ○ For example, salad or soup before a meal ○ Results in decreased intake at the meal ● Drinking alcohol before a meal ○ Increases intake at a meal ○ Calories from alcohol + calories from more food ● Why? Image - ○ Stimulates appetite https://www.porchdrinking.com/articles/2019/08/07/ ■ Increases hedonic feedback from food ultimate-6er-chicagos-best-pizza-and-beer-pairings/ ○ Reduced recognition of satiety ○ Reduced dietary inhibition Yeomans, M. (2004). Effects of alcohol on food and energy intake in human subjects: Evidence for passive and active over-consumption of energy. British Journal of Nutrition, 92(S1), S31-S34. doi:10.1079/BJN20041139 Liquid Calories ● We don’t often recognize calories consumed in liquid form ● Related to differences compared to consuming solid food ○ Mouth feel, palatability, chewing, total time required to consume Image and graph - https://www.healthline.com/nutrition/orange-juice Poppitt SD. Beverage Consumption: Are Alcoholic and Sugary Drinks Tipping the Balance towards Overweight and Obesity? Nutrients. 2015 Aug 11;7(8):6700-18. doi: 10.3390/nu7085304. PMID: 26270675; PMCID: PMC4555143. Alcohol and Muscle Building ● Alcohol does impact muscle protein synthesis (muscle gain) ● Research examined consuming alcohol after exercise ○ Groups that consumed any alcohol had reduced maximum muscle protein synthesis compared to the group without alcohol ■ Impairs recovery and adaptation to training and/or subsequent performance ● Evelyn B. Parr et al. (2014). Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training. https://doi.org/10.1371/journal.pone.0088384 ● ● Alcohol Type ● Are some drinks better than others? ● Weight gain in observational research ○ Wine may be protective against weight gain ○ Spirits and beer more positively associated with weight gain ○ Many studies show no difference ○ Most important factors is total amount ● Sayon-Orea C, Martinez-Gonzalez MA, Bes-Rastrollo M. Alcohol consumption and body weight: a systematic review. Nutr Rev. 2011 Aug;69(8):419-31. doi: 10.1111/j.1753-4887.2011.00403.x. PMID: 21790610. ● Wannamethee, S., Shaper, A. & Whincup, P. Alcohol and adiposity: effects of quantity and type of drink and time relation Image - with meals. Int J Obes 29, 1436–1444 (2005). https://doi.org/10.1038/sj.ijo.0803034 https://www.nswis.com.au/nutrition/how-to-tackle-boredom-eating/ What Impact Does Alcohol Have on Overall Health? Alcohol and Health Benefits ● In observational studies, light to moderate drinking appears to be protective against ○ Cardiovascular disease ■ Heart attack, ischemic stroke, peripheral vascular disease, death from all cardiovascular causes ■ Raises HDL cholesterol, improvements in factors related to blood clotting ○ Gallstones ○ Type 2 diabetes ● Can get most of these same benefits from exercise and healthy eating Alcohol and Health Concerns ● Excessive drinking is associated with ○ Chronic diseases ■ Liver cirrhosis, pancreatitis, various cancers, high blood pressure, depression ○ Weakened immune system ■ Binge drinking even one time can reduce your body’s ability to fight infection even up to 24 hour later ○ Unintentional injuries ○ Violence ○ Fetal alcohol spectrum disorders Alcohol and Sleep ● Even one glass reduces time in deep, REM sleep ○ Less restorative sleep ● Is a sedative but impacts quality of sleep ● Not getting enough sleep ○ Negatively impacts hunger and appetite regulation which can lead to increased calorie intake the next day ○ Negatively impacts glucose control and insulin sensitivity ○ Reduced the use of fat for fuel ○ Increases lean body mass loss and decrease fat mass loss during weight loss So, Should You Drink? Current Alcohol Recommendations ● The 2015-2020 Dietary Guidelines for Americans recommend ○ If alcohol is consumed, it should be in moderation ■ Up to 1 drink per day for women ■ Up to 2 drinks per day for men ■ Only by adults of legal drinking age ○ The Guidelines do not recommend that people who do not drink alcohol start drinking for any reason https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines Personal Decision ● Goals ○ Challenges ■ Calories count! ■ Impact on other decisions ○ Opportunities ■ If you enjoy alcohol and it’s an important part of your social life ○ Timeline you want to hit them ■ Unlikely to stop you from hitting goals but, may slow things down ● Personal preference Tying It All Together In Summary ● Weight loss requires you to eat fewer calories than your body burns ○ Alcohol has calories and can impact calories in AND calories out ● Alcohol likely does not have a huge impact on weight when consumed in moderation ○ Choose lower calorie options/watch mixers! ● Alcohol impacts overall health ● Personal decision ○ Impact timeline to goals Looking for support? ● Awareness and accountability are key for making changes ● Get an objective look at your habits ● Envision and achieve success! Thank You! Looking for more information? [email protected] https://strongeru.com/.
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