What I Learned and Discovered With Dry January

What did I learn from Dry January? As it turns out, quite a bit. Honestly, its been a refreshing month. Glad I did this.

When I decided to take a break from alcohol, I remember thinking, why not? I wanted to feel better. I wanted more energy. And yes, I was curious about what might happen if I gave my body a break from alcohol. How would I feel? What’s my plan for the month?

Sooo….as this month comes to an end, for me, doing Dry January came with a few insights.

One, I gained a deeper understanding about how the body works when we drink. Honestly, I knew a couple of things, but not the whole picture.

Second, on a broader more macro level, I took the time to understand my relationship with alcohol and what that means for me moving forward - February and beyond. I think this is a very important piece to Dry January - IMO - going beyond just ‘not drinking for a month.’ That to me, feels too simplistic and overshadows the bigger questions.

And third, the shift in how I feel was eye-opening and for me, a game changer.

Yes, weight loss mattered — and here’s what surprised me

Weight loss was definitely on my mind and was another motivation for me. I felt stuck in the post menopausal, proverbial 10 pound weight gain for awhile. But my health goals are a bit more layered than just weight loss. I wanted to feel better and see changes.

What surprised me was how quickly I learned that the body doesn’t respond on demand - or in MY time frame. I mean, intelluctually I know that, but on an emotional level it was something different. So I just learned how to lean into my feelings about that and remind myself that big changes simply take time.

Removing alcohol didn’t flip a switch. It didn’t immediately lead to visible change. Instead, my body seemed to pause, recalibrate, and stabilize first. That process was quieter than I expected — and honestly, frustrating at times.

But it also taught me something important: effort doesn’t always get instant feedback. Sometimes the work is happening beneath the surface long before it becomes visible. Yes - these are things that I discuss with my patients - so maybe I should just listen to my own suggestions.

And then I took it a step further.

What I learned about fat loss, alcohol, and patience

One of the biggest takeaways for me was understanding how alcohol affects fat metabolism and overall recovery. I knew alcohol has empty calories and that it causes weight gain over time. But I really didn’t know what was really happening below the surface.

I read a lot about the fat activation process which is how the body prioritizes alcohol metabolism over fat oxidation and, in chronic cases, triggers the active mobilization of fat from storage tissues to the liver. 

What I learned was when alcohol is consumed, the body treats it as a toxin that must be eliminated immediately. So there is a metabolic pause that allows the body to focus on breaking down ethanol into acetate. And, as a result, the liver temporarily "pauses" the oxidation (burning) of other fuels, including fats and carbohydrates. (geezz).

During this process, there is reduced fat burning because during this process, fat oxidation can be suppressed by up to 73% following alcohol ingestion (!!) This means that calories from accompanying food are significantly more likely to be stored as body fat, particularly in the abdominal region. Not good.

The suppression of fat burning can last between 12 to 36 hours depending on the person and the dose of alcohol consumed. When I read this, I realized how little I knew about this process. So definitely a life lesson learned. I realize this process depends on many variables - but overall, it was eye-opening (for me).

Alcohol impacts how the body processes fat, manages inflammation, and regulates hormones related to sleep and appetite. Removing it doesn’t mean fat loss begins immediately — it often means the body first has to reset. And that my friend, takes time.

That reset can definitely feel discouraging if you’re only watching the scale. But it’s also a reminder that healing and recomposition aren’t linear processes. I expected movement. What I got was a lesson in patience.

Feeling better came before looking different

Even when the scale didn’t reflect it, I felt different. My sleep was deeper and more consistent. My weekend mornings felt clearer and less foggy. My energy felt steadier. I I got more time back. I felt better before I looked different — and that surprised me.

I also knew that remaining steady with my workouts (lifting weights, walking outside, treadmill - love my @fitwithcoco) were crucial to continued weight loss and just feeling better. I remain committed.

The time I got back

One of the most unexpected discoveries was time. Not just the time spent going out, but the time spent deciding my schedule. For example, if we were going to go out, then I had to workout earlier and get more work done (I do a lot of writing on the weekends). My weekend mornings weren’t as productive as they are now.

My mornings felt more usable. Alcohol didn’t just take calories. It quietly took my time. And getting that time back made my days feel more intentional, even when I wasn’t doing anything particularly “productive” with it.

What this experience taught me about listening instead of forcing

Dry January reminded me that supporting the body is different from trying to control it. Consistency matters — but so does patience.

Effort matters — but so does recovery. Goals matter — but so does choosing a healthier habits and a lifestyle that is sustainable. So I continue to focus less on goals and more on habits that create systems, that enhance the lifestyle - the life - you want to live (big James Clear fan here!). This has been a lifestyle approach that I have been using for a long time.

As I hit the pause button and took a beat from drinking, it helped me to listen to myself better. And that mindset shift may end up being one of the most meaningful changes of all.

Another important thing to think about - in my opinion - is understanding your relationship with alcohol - no matter what it is. If you do Dry January just to not drink for a month, will you go back to the same lifestyle or will the time away help you understand your relationship with alcohol, so your healthy lifestyle is exactly how you want it to be.

Where I am now

I’m still paying attention. I’m still curious. And I’m learning that progress doesn’t always announce itself loudly — but it still counts. Where will I be as I turn the page and begin February (which is tomorrow?). Extending my Dry January another week or so.

My relationship with alcohol has changed. But more importantly (IMO), my relationship with time and how I continue to move forward with a couple new projects that have been on the back burner, but are picking up speed, has also changed. Some of my new habits and systems I have created this past month, continue to align with the lifestyle I will continue to embrace.

This month gave me more than I expected — not just physically, but mentally and emotionally too. And that feels worth acknowledging.

If you did Dry January, what were some of your takeaways? How did things change? Would love to hear from you!!