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.

How ‘Healthy’ Eating Kept Me Stuck

For years, I thought I was doing it right.

I was buying all the things the packaging told me to: low-fat yogurts, high-fiber protein bars, gluten-free snacks. I skipped meals, sipped green smoothies, and tried every “clean” eating trend I could find.

And still… I felt stuck.

Tired. Bloated. Gaining weight despite doing all the “healthy” things. I kept wondering:
What is wrong with me?

The truth?

It wasn’t me. It was the outdated advice I was following and the ultra-processed “health” foods that were silently sabotaging my progress.

💡 Here’s what I wish I had known:

Gluten-free doesn’t mean better.
It just means it’s free of gluten. And often full of fillers, starches, and sugar to make up for it. Many GF snacks spike blood sugar and leave you even more fatigued.

Low-fat foods = high-sugar traps.
When fat is removed, flavor has to come from somewhere. That “light” yogurt? It might have more sugar than a donut. And without fat, your hormones (especially estrogen and progesterone) can’t function well.

Protein bars are not meals. 

They’re often glorified candy bars with a sprinkle of protein powder. I was eating them on-the-go, thinking I was fueling myself, but I was just feeding cravings and crashes.

Once I started learning how to actually support my midlife body - through whole foods, protein, healthy fats, and fiber from real sources - everything started to click.

More energy. Better sleep. Fewer cravings. And finally…progress on the scale that didn’t require starving or overexercising.

Want to try this for yourself?

Start with something simple: brunch.

I have a free Brunch Recipe Guide packed with satisfying, hormone-friendly ideas to help you feel full, fueled, and happy (no food guilt required). It’s perfect for Easter weekend - or any weekend, really.

💌 Just click here to download the guide today!