What I Learned After a Year Without Alcohol

My last drink was sometime in September 2024. I don’t remember the exact date, just that it was toward the end of the month. I didn’t set out to “quit drinking forever,” but after that night, I decided to challenge myself: what would happen if I went a full year without alcohol?

Here’s what led to that decision, and what I learned over the past year.

Why did I decide not to drink for a whole year?

I thought this would be a good challenge for me, as I have never gone a whole year without drinking.

When I first got into health and fitness and started taking it seriously, I went 3 months without drinking, which was the first time I had done that.

And since then, I would drink a couple of times a month, on special occasions, hanging out with family and friends, or going out to eat. Then it became further apart, maybe every other month.

Last April (2024), on a road trip back home, I had one drink at a restaurant and noticed that I didn't sleep well that night. Now, of course, other things could have played a part in why I didn't sleep well that night.

Not having blackout curtains, not sleeping in my own bed, etc. However, on previous nights on the trip, I had slept just fine.

Then, over Labor Day weekend, I drank again, and didn’t sleep well that night either. Again, other factors could have played a role in not sleeping well. The temperature was hotter than I usually have it at home, and there were no blackout curtains, etc.

After noticing that even one drink seemed to affect my sleep, I started paying more attention. Once was a coincidence. Twice felt like a pattern. I didn't like that feeling. And since improving my sleep and recovery is such a big part of my fitness goals, I decided to go a full year without alcohol.

I did have one more drink later that month, but that was the last one.

After that, I decided I was going to go a whole year without drinking alcohol.

It Wasn’t About Following a Trend

I debated whether to share it on Instagram. It was around the time that it seemed everyone was "not drinking" and posting about it. I didn't want it to seem like I was doing what everyone else was doing.

I didn't decide not to drink because a lot of people online were doing it.

I decided to do it because I hadn't gone a whole year without drinking. It was a challenge, and not to mention, it was good for my health. If anything, it would improve my health and sleep.

Going a year without alcohol taught me a lot about how alcohol affects sleep, fitness, and focus.

What I Learned After a Year Without Alcohol

1) It’s easier than I thought.

I think it was easy because I already didn’t drink much, once or twice a month, if that.

There were maybe two moments I thought about having a drink, but I knew I’d regret breaking my commitment to myself. Even though hardly anyone knew, I didn’t want to let myself down.

2) Going out to eat is cheaper.

Eating out is definitely cheaper when you skip the drinks. No cocktails, no mocktails, no extra charges, no hangover the next day.

3) How others respond matters.

This Labor Day weekend (2025), my sister-in-law asked if I was drinking. When I said no, she joked, “How can I convince you to have a drink with me?” Once I told her it had been almost a year, she said she respected that, she even told me she loved milestones.

Note: the right people will respect your decisions, especially when they’re about improving your health and your life. And if they don’t? It might be time to reevaluate who you spend time with.

4) Improved focus and productivity.

Drinking used to feel like a two-day commitment, the night you drink and the next day recovering from it. Poor sleep makes you foggy, less focused, and less motivated, which in turn makes you less productive.

Without alcohol, your focus, clarity, and performance in the gym improve.

Sleep affects everything, from recovery to mood. (I wrote more about that in this article: How Sleep Affects Fitness: Weight Loss, Muscle Growth, and Overall Health.)

5) I don’t miss it.

It’s been a full year, and honestly, I don’t miss it.

I’m not saying I’ll never drink again, and I’m definitely not telling you not to.

Some of my clients still enjoy an occasional drink and make great progress.

One of my online clients even lost 15 pounds while still enjoying a few drinks. Proof that balance works.

But if you want to accelerate progress, cutting back (or cutting it out) can make a huge difference for your body, your sleep, and your mindset.

So it's still possible to reach some of your fitness goals while enjoying alcohol, but eliminating it makes it much easier.

A Year Without Alcohol: Recap & Reflection

A year without alcohol taught me that growth sometimes comes from taking something away.

I don’t know whether I’ll drink again, but for now, I’m really enjoying not drinking.

I didn’t quit drinking to prove anything to anyone, I just wanted to see how I’d feel. And I like proving things to myself more than anything.

A year later, I can say this is a milestone I’m genuinely proud of. Not just because I didn’t drink, but because I kept a promise to myself.

If you’ve ever thought about taking a break from drinking — even for a month — I highly recommend it. You might be surprised by how much your sleep, focus, and fitness improve.

Thanks for reading!

-Deb