HeraSphere #22: Why Dry January is what your body may need

Hi friends,

Happy new year! The first week of January started with a bang for me, and it feels like 2026 is off to a running start.

A few years ago, I started noticing something curious: more and more of my friends were quietly stepping away from alcohol. At first, it seemed totally foreign to me—I genuinely enjoyed my evening glass of wine. I could not imagine ever giving that up.

But recently, I went deep into the research. I tracked my sleep with my Amazfit band. And I discovered that my beloved wind-down habit was having a much bigger impact than I'd realized—especially now, in my 40s.

As it turns out, I'm not alone. Only 51% of American females now say they drink alcohol—the lowest rate in Gallup's nearly 90-year tracking history. For the first time, 53% of Americans and 60% of women say that even moderate drinking (one or two drinks a day) is bad for health. Women are more concerned because our biology is different.

This isn't about willpower or trends. It's physiological. Here are five science-backed reasons why Dry January might be the most important health experiment you try this year.

TL;DR: 5 Reasons to Try Dry January

1. Better Sleep: Alcohol disrupts deep sleep and REM cycles—even one drink prevents true restoration

2. Lower Cancer Risk: One drink daily increases breast cancer risk by 7-10%; alcohol damages DNA at any level

3. Sharper Brain: Low-level drinking rewires neural circuits; 2-6 months off reverses most damage

4. Reduced Inflammation: Alcohol triggers inflammatory cascade and destroys gut bacteria that produce serotonin and melatonin

5. Better Metabolism After 40: Your liver processes alcohol slower; alcohol worsens hot flashes, weight gain and interferes with hormone balance

The bottom line: 30 days alcohol-free gives your body a chance to reset, repair, and show you what optimal actually feels like.

Reason #1: Your Sleep Quality Will Actually Improve

That glass of wine might help you fall asleep, but it's sabotaging the sleep you actually need.

Sleep after even one drink isn't real sleep. Neuroscientist Andrew Huberman explains that alcohol disrupts slow-wave sleep, deep sleep, and REM—all essential for restoration. Scientists call it "pseudosleep"—a low-level hypnotic state with brief awakenings you don't remember.

Your brain doesn't get what it needs for memory consolidation, cellular repair, or metabolic regulation.

What you'll notice in 30 days:

• Fewer 3 a.m. wake-ups

• Better mental clarity

• No more "tired but wired" feeling

When I tracked my own sleep alcohol-free, my deep sleep percentages increased significantly. I stopped waking up in the middle of the night.

Reason #2: You'll Reduce Your Cancer Risk

Even one drink per day increases breast cancer risk by 7-10% compared to non-drinkers. Two to three drinks daily raise the risk about 20%. According to the 2025 U.S. Surgeon General's Advisory, among 100 women who have one drink a day, about 19 will develop an alcohol-related cancer.

Why? Alcohol increases estrogen levels and metabolizes into acetaldehyde—a classified carcinogen that damages DNA.

It's not just breast cancer. Multiple health reports found increased risk for oral, pharynx, larynx, liver, esophagus, and colon cancers—even at low levels.

Dr. Eric Topol's analysis found breast cancer was the only point of agreement across all major health reports on alcohol risk. The evidence is that consistent.

Taking a month off gives your body a break from continuous DNA damage.

Reason #3: Your Brain Will Function Better

Even at one to two drinks per day, chronic alcohol intake disrupts the brain.

When you drink, your prefrontal cortex is diminished, increasing impulsive behavior. This rewires circuitry over time—even if you only drink one to two nights per week.

The good news? Damaging effects are reversible with two to six months of abstinence for most social drinkers.

The dementia connection: A large genetics study found dose-response relationship between alcohol and dementia risk, with no protective effect at low levels. That myth about moderate drinking protecting your brain? Debunked.

What you'll notice:

• Reduced brain fog

• Better focus and memory

• Clearer decision-making

Reason #4: You'll Calm Inflammation Throughout Your Body

Alcohol metabolism is pro-inflammatory, releasing cytokines that cause inflammation in your brain and body. This inflammation actually makes you want to drink more—a vicious cycle.

Alcohol also destroys gut bacteria that produce serotonin and melatonin. When your gut microbiome is damaged, effects ripple through your entire system.

What you can do during Dry January:

Add fermented foods to rebuild your gut:

• Kimchi

• Kefir

• Sauerkraut

• Kombucha (low sugar!)

You'll likely notice improved digestion, mood, and energy.

Reason #5: Your Metabolism Will Work With You Again (Especially After 40)

If you're in your 40s and alcohol hits differently—you're not imagining it.

Your liver becomes less efficient at metabolizing alcohol as you age. During perimenopause, it's also working overtime to break down fluctuating hormones—and alcohol interferes.

Women have less of the key enzyme that breaks down alcohol. By menopause, it drops even further.

The sugar and weight gain connection:

Alcohol is metabolized as sugar. Your liver prioritizes processing it (because it's toxic) and pauses fat metabolism. Any calories you consume while drinking are more likely to be stored as fat.

A glass of wine contains 120-130 calories of pure sugar. Alcohol also disrupts blood sugar regulation and increases insulin resistance—making it harder to maintain stable energy and healthy weight exactly when your metabolism is already slowing down.

The perimenopause double-whammy:

Moderate to heavy drinking increases hot flashes and night sweats. Alcohol raises body temperature and triggers vasodilation—dilating blood vessels to release heat.

What you'll notice in 30 days:

• Reduced hot flashes

• More stable energy

• Easier weight management and less bloat

• Reduced sugar cravings

• Better hormonal balance

Dr. Eric Topol keeps his drinking to fewer than seven drinks per week—risks add up quickly beyond that. Taking a full month off gives your liver a reset.

The Cultural Shift Is Already Happening

Alcohol consumption among women dropped 11 percentage points since 2023 to 51%. Among men, it dropped five points to 57%.

Young adults lead this shift: 66% now say moderate drinking is bad for health, compared to 50% of those 35-54 and 48% of those 55+.

It's information finally catching up to reality.

A Dry January Action Plan

Week 1: Track Your Baseline Note sleep quality, energy, symptoms (hot flashes, brain fog, mood)

Week 2: Support Your Body Add fermented foods, stay hydrated, stock NA alternatives, create new rituals

Week 3: Notice the Changes Check sleep improvements, mental clarity, physical changes

Week 4: Decide What's Next Reflect on what you learned, decide your path forward

My Personal Approach

I used to feel peer-pressured to drink. Now I'm genuinely happy sipping a sparkling water. I’ve also tried a few NA sparkling wines that have been surprisingly satisfying! I still do drink occasionally, but sadly I usually regret it afterwards due to headaches or disturbed sleep.

What I've learned: if I do drink, timing matters. Having alcohol earlier—several hours before bedtime—has less impact on sleep. (Maybe that's the secret wisdom behind happy hour and boozy brunch!)

If you do choose to drink: Smart choices matter

Understanding the science changed what and when I drink.

Lower-sugar options:

• Champagne or Brut Prosecco – My go-to. 1-2 grams of sugar per glass (vs. 4-5 in regular wine). "Brut" means dry = less sugar.

• Clean spirits – Tequila, vodka, or gin with soda water and lime. No added sugars, fewer congeners (toxic byproducts that worsen hangovers).

What to avoid: Sugary cocktails, sweet wines (moscato, dessert wines), mixed drinks with juice & soda

The reality check:

Even the "cleanest" alcohol still converts to acetaldehyde. You're still disrupting sleep. You're still triggering inflammation. Lower sugar just means you're not compounding the damage with blood sugar spikes.

Choosing brut champagne over a margarita is like stepping in a smaller puddle. You're still getting wet—just less so.

The point isn't perfection. It's awareness. Once you understand how alcohol affects your biology at this life stage, you make better choices.

This month is your chance to run your own experiment. Try 30 days and pay attention. Track what changes. Notice what improves.

I want to hear from you: Are you trying Dry January? What are you most curious to see change? Hit reply—I read every response.

Cheers to your health (with an NA champagne),

Lilly

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Note: While I love diving deep into research and sharing what I've learned about women's health and wellness, I want to be crystal clear: I'm a passionate health advocate and researcher, not a medical professional. Think of me as your well-informed friend who does extensive homework – but not your doctor.

Everything I share in HeraSphere comes from careful research and personal experience, but it's meant to inform and inspire, not to diagnose or treat any medical conditions. Your body is uniquely yours, and what works for one person might not work for another. Always consult your healthcare provider before making significant changes to your diet, exercise routine, or wellness practices, especially if you have underlying health conditions or take medications.