The No-Guilt Guide to Tracking Alcohol

Let’s talk about alcohol and nutrition tracking because this is where a lot of well intentioned people either overthink it…or stop tracking altogether. The truth is, alcohol doesn’t make you “bad,” but it does play by different rules in your body, and understanding those rules is empowering, not restrictive.

Here’s the simple science. When you drink alcohol, your body temporarily presses pause on fat burning so it can clear the alcohol first. It’s not punishment. It’s just your liver doing its job. That’s why alcohol can slow progress if it’s frequent or unaccounted for, but it doesn’t mean you can’t enjoy it intentionally.

So how do you track it? Think calories first. Alcohol isn’t protein, so it gets logged as carbs, fats, or a mix of both based on the drink.

A quick cheat sheet:
• Carbs provide 4 calories per gram
• Fat provides 9 calories per gram

Let’s say your drink is about 100 calories.
You can log it as:
• 25g carbs (100 ÷ 4)
• OR about 11–12g fat (100 ÷ 9)
• OR split it, especially for cocktails: 12g carbs + 6g fat

Wine, beer, or sugary mixers tend to fit better as carbs. Straight spirits often work better as fats. Cocktails usually land somewhere in between.

The goal isn’t perfection. It’s awareness. When you track alcohol honestly, you remove the guilt spiral and stay in control of your choices. One tracked drink is always better than three ignored ones.

And if alcohol just doesn’t sound good some days, there are great alcohol free options now that still feel festive. Sparkling teas, botanical drinks, or functional beverages can give you the ritual without the disruption.

Bottom line: you don’t need to avoid alcohol forever to make progress. You just need to understand how it fits. When you do, you can enjoy it without wondering why your body feels off the next day.

That’s nutrition confidence. And that’s always the goal.

Holiday Hacks I Swear By (Midlife Edition)

The holidays have a way of sneaking up fast, don’t they? Between travel, gatherings, and one too many peppermint mochas, it’s easy to slip into “survival mode.” But here’s the truth: feeling good this season doesn’t require perfection, it just takes a plan that works for real life.

These are a few of my go-to holiday hacks that help me (and my clients) stay energized, enjoy the season, and feel good without restriction or burnout.

1 | Anchor Your Morning
How you start your day matters, especially when you know the next few weeks are about to be a blur. Starting with a protein-rich breakfast and a few minutes of movement helps regulate blood sugar, stabilize energy, and set the tone for better choices all day. Think eggs and veggies or a quick smoothie before the chaos begins. Your body will thank you.

2 | Pre-Decide Your Plate
Holiday meals can feel like an open invitation to “start over Monday.” Instead of winging it, decide ahead of time how you want to feel after the meal. Then build your plate intentionally: protein first, veggies second, and a side or treat that you’ll enjoy guilt-free. The science is simple -> prioritizing protein helps slow digestion and keeps your blood sugar steady, meaning fewer crashes and more calm after dinner.

3 | Hydrate Before You Celebrate
Dehydration is sneaky. It can look like fatigue, cravings, or even bloating...all things we blame on food. Before a party or big meal, drink a large glass of water with electrolytes if you have them. Proper hydration supports digestion and helps your body process both food and stress better.

4 | Default to a Walk
You don’t need a full workout routine to keep your body moving this season. A 10-minute walk after meals or first thing in the morning can help regulate blood sugar and calm the nervous system. It’s one of my favorite simple stress hacks - bonus points if you bring the dog or catch up with a friend.

The Bottom Line
When life gets busy, your body doesn’t need punishment, it needs rhythm. Once you learn how to fuel your body, move with purpose, and recover well, it becomes much easier to enjoy the season without feeling like you’re “starting over” in January. These are the exact strategies we practice inside the New Client Program, where we combine smart workouts, balanced nutrition, and real-life mindset tools to help you feel strong and in control no matter what the season brings.

Learn more here.