Today at a Glance
- The One-Drink Rule
- A 3-minute Pattern Breaker Before The First Sip.
- When Everyone Orders a Drink, Try This Instead
- The Breath That Feels Like a Glass of Wine
- Pro Tip: The Power of Questioning Normalization
I had my first drink at 16.
My friends drank, so I did too. Back then it wasn’t about taste; it was about belonging. I didn’t like beer, so I started with the sweet stuff: alcopops, mixers, anything that didn’t burn too much going down.
At parties, one friend brought whiskey, another vodka, someone always had tequila. We’d mix it with juice, soda, or Red Bull so it “didn’t taste that bad.”
But I wasn’t chasing flavor. I was chasing confidence.
With a few drinks, I was the version of myself I wanted to be: louder, funnier, more open with girls, less awkward. I didn’t know it then, but I was teaching my nervous system something dangerous: that alcohol equals connection, ease, and courage.
Over time, tolerance built up. By university, a bottle of vodka was just a “warm-up.”
Later, in my corporate years, drinking became a badge of endurance. Client dinners, supplier celebrations, Friday team drinks. I was proud I could “hold my alcohol.”
Even when I was training five times a week (running, biking, lifting) I stayed soft around the edges. Bloated. 10 kilos heavier than I should’ve been.
And still, I told myself, “I’m fit. I’m fine.”
Until Bali.
Three months after leaving my job burned out, I went to a beach party. Old habits resurfaced fast. One night out, a few drinks, the same old story. But the next morning, I couldn’t move.
Two full days lost. Two days of recovery, dehydration, brain fog, anxiety.
And I remember thinking:
So much time wasted. So much life blurred.
That was the turning point.
Today, I drink occasionally, maybe one glass of wine with dinner every couple of weeks. But now, it’s a choice, not a coping mechanism. I call it the One-Drink Rule.
Because it’s not about being “anti-alcohol.”
It’s about being pro-presence.
And that’s what this issue is about:
How to become alcohol-savvy (without becoming anti-alcohol.)
So…
When do you most feel the pull to drink? To unwind, to fit in, or to feel more like yourself?
And now, let’s head to the…
"Between stimulus and response there is a space. In that space is our power to choose our response."
“The Reset Ritual” (a 3-minute pattern break before you pour the glass)
Here’s the thing: most people drink not because they crave alcohol, but because their body craves release.
That moment at the end of a long day when you finally close the laptop, take off your shoes, and your shoulders drop… that’s when the ritual begins.
For many, it’s opening a beer.
For others, it’s pouring a whiskey.
But your body doesn’t actually need alcohol. It needs movement.
It needs an off-switch.
Here’s what I call The Reset Ritual. It’s a 3-minute pattern breaker before the first sip.
Step 1: Stand tall, barefoot if you can.
Step 2: Roll your shoulders back 5 times. Slow, full circles.
Step 3: Inhale deeply and do 15 slow air squats. Feel your legs working.
Step 4: Shake your legs loose. Shake your arms loose.
Step 5: Take one long exhale with your lips slightly open, like you’re releasing steam.
Then ask yourself:
“What am I really looking for right now? Is it calm, comfort, connection? Or something else?”
You’ll be surprised how often your body’s tension eases before the bottle even opens.
Your move tonight: Try the Reset Ritual. Then decide if you still need that drink.
In case you’re out and…
Eat Well
When Everyone Orders a Drink, Try This Instead
We’ve all been there. Dinner with friends, a work event, someone says, “Shall we get a bottle?”
Everyone nods. Glasses clink.
And suddenly, not joining in feels… weird.
That’s because alcohol is one of the few socially approved drugs. It’s cultural glue. It signals belonging, relaxation, celebration.
But the thing is: every drink disrupts your blood sugar, messes with your sleep cycles, and interferes with muscle recovery. That’s why no amount of “sweating it off” fixes the damage.
So what’s the alternative?
Don’t just “say no.” Replace it.
Start a sparkling water ritual.
Get creative:
- Sparkling water + lemon + mint
- Tonic + grapefruit slice + rosemary
- Ginger kombucha in a wine glass
You’ll be shocked how empowering it feels to raise a glass without numbing your senses.
And here’s a small trick: when someone asks “You’re not drinking?”
Smile and say, “Not tonight. I’m training for health and longevity.”
What would change if you brought that same ritual of awareness into your next dinner out?
And when you feel stressed this might help…
The Breath That Feels Like a Glass of Wine
When people drink to “take the edge off,” what they’re really doing is trying to change their state. To slow their heart rate, loosen their chest, and quiet their mind.
But alcohol does that by numbing. Breath can do it by reconnecting.
Here’s a somatic breathing practice I teach. It’s called The Sigh of Presence.
How to do it:
- Sit comfortably, feet grounded.
- Inhale deeply through your nose for 4 seconds.
- Hold for 2 seconds.
- Then exhale through your mouth with a soft sigh (like fogging up glass.)
- Pause for 2 seconds before the next inhale.
Repeat 10 times.
You’ll feel your shoulders drop.
Your thoughts slow down.
Your chest opens.
The Sigh of Presence triggers your parasympathetic nervous system. It’s the same system alcohol manipulates artificially. Except here, you’re in control.
So next time you feel lonely, restless, or raw, before you reach for a drink, try this sigh.
What if calm was already inside you, waiting for a breath of attention?
Now, let’s integrate all that…
This Week’s Tiny Experiments
A.C.T.I.V.E.™ = Awareness. Curiosity. Tiny Test. Integration. Variation. Evolution.
That’s our A.C.T.I.V.E.™ Loop. Because lasting change is built by experiments, not perfection.
This week’s tiny experiment: Rewriting Your Ritual
A – Awareness:
Notice when you first think of drinking — is it the sound of the bottle opening, the meal, or the emotion behind it?
C – Curiosity:
Ask yourself: “What am I hoping to feel right now?”
T – Tiny Test (pick one):
- Do the 3-minute Reset Ritual before your first sip.
- Bring your own alcohol-free drink to the next dinner.
- Replace your nightly drink with The Sigh of Presence.
I – Integration:
At the end of the week, reflect. Did your cravings shift? Did sleep deepen? Did social pressure feel different?
V – Variation:
Try one alcohol-free weekend. Track your energy and focus Monday morning.
E – Evolution:
Repeat what felt best for 7 days. Stack small wins.
Pro Tip: The Power of Questioning Normalization
A few years ago in Valencia, we were invited to a mindful dinner. No one told us what that meant until we arrived — long wooden table, candlelight, and not a single bottle of alcohol in sight.
Every flavor, every story, was felt more deeply.
The conversations were slower, deeper.
Later, we hosted our own version. It wasn’t about rejecting alcohol, it was about reclaiming awareness.
So here’s the tip: next time you’re at a social event, just notice how normalized drinking is.
You don’t need to rebel.
You just need to observe.
That alone starts the shift.
Wrap-Up
I know how hard it is to untangle alcohol from identity. It’s not just a drink. It’s a ritual, a reward, a way to connect, a pause in the chaos.
But what I found: you don’t have to quit to change your relationship with it.
You just need to pause long enough to see what you were truly seeking underneath.
For me, it was belonging. Then calm. Then courage.
Now, it’s presence.
If you’re somewhere along that path… know this: you’re not alone.
You’re already doing the work simply by asking the question.
Because the real freedom isn’t being sober.
It’s being awake.
So think about it…
What’s one moment where alcohol feels hardest to say no to?
That’s it for today.
Hope you enjoyed it (and learned something new).
As always, stay fit, stay active, and enjoy your life.
Ketty & Markus