Yes, it’s been 10 years since my first “Dry January” and “ Whole 30”.  And I’m doing them again this year. Trust me, it gets easier every time! 

Dry January, as in skipping alcohol the first month of the year, has a special appeal this trip around the sun. With the isolation of the pandemic, alcohol sales have skyrocketed, along with rates of anxiety and depression, lack of exercise, weight gain and a LOT more screen time.

When I first heard about Dry January 12 years ago, it sounded pretty radical. After all, I’m a devoted cook and that glass of wine or cocktail was my reward for cooking a fabulous dinner after seeing a full day of patients and taking care of my home and family. Yes. But. 

As more studies reveal the negative impact that excessive alcohol has on our health, it’s strengthened my commitment to make it a yearly practice. Let’s face it: with every passing decade, the liver just doesn’t metabolize alcohol the way it used to. Right? 

And, according to the National Institute on Alcohol Abuse and Alcoholism, drinking excessive alcohol slows the activity of white blood cells (WBCs) and can weaken your immune system. “Chronic drinkers are more liable to contract diseases like pneumonia and tuberculosis than people who do not drink too much.“ (1)If you need more support for this concept, consider this recent study out of the University of Sussex in the U.K. Over 800 participants took part in this study and they reported losing weight, having more energy, clearer skin and sleeping better after just one month off of alcohol. Even better, they reported drinking less in August. (2)

Most importantly, those who abstained for a month felt a sense of personal success and achievement, having more control over their drinking and ultimately drank less in the long run (and saved a lot of money). 

Join me for Instagram and Facebook Lives this month where I’ll feature my favorite products to mix, steep and sip instead of alcohol. Cheers: It’s time to thrive!

Here are two more of my favorite ways to ring in the New Year.

THE WHOLE 30

For those who haven’t heard, the Whole 30 is a 30-day “dietary reset” that focuses on eating clean for a whole month, then observing how the common allergens (like cow’s milk, wheat/grains and booze) affect you when you reintroduce them a few weeks later.

It’s modeled after the classic “Elimination/Provocation” diet I learned in naturopathic medical school decades ago. Cross-Fit trainer Melissa (Hartwig) Urban gets credit for creating the Whole30, when she and her (ex)-husband challenged each other to 30 days off sugar, booze and the common allergens. It changed their lives and they wrote a bestseller about it in 2009.

I love recommending it to you because it is a great process, which involves breaking old habits, learning new ones and building discipline and self-respect. And the Whole30 comes with supportive cookbooks and communities of tens of thousands of devoted fans who do this cleanse each January.

Plus, if you follow it exactly, you will lose several pounds that you (might have) picked up over the holidays. Can I get an amen?

I do it every January (and sometimes in September) and always emerge cleaner, leaner and stronger. I’m doing it again now! Want to join me? Learn more about Whole 30 here. (3)

INTERMITTENT FASTING

It may be a current fad, but fasting has ancient roots that are grounded in Nature. Humans always had periods of feast and famine, and our genes are programed to benefit from the self-repair that occurs naturally when we limit our caloric intake periodically. Plus, brief fasts have been used in most spiritual practices for millennia. 

Now science is demonstrating the benefits of intermittent fasting: caloric reduction slashes our risk of heart disease, diabetes and activates the immune system to fight cancer and promote cell regeneration. (4)

The amount of time needed to reap those benefits varies. If you plan to fast for a day or two, be sure to consult with your health care provider, as not everyone should fast. 

A great place to begin is with the 12:12 plan, in which we simply eat within a 12-hour window. Start with a good breakfast around 7-8 AM and complete dinner by 7-8 PM. This 12-hour overnight fast allows the body to move into anabolic (rebuilding) metabolism and begin the process of self-regeneration. 

Plus, new research suggests the pancreas has its own “biological clock”: it ramps down its production of insulin and key digestive enzymes after 8 PM. So, that bedtime bowl of ice cream not only doesn’t digest well; it leads to the downward spiral of weight gain, fatty liver and diabetes and we certainly don’t want that! 

Once you’ve curbed your cravings, experiment with closing the window of eating down to an 8-hour to eat and then fast (overnight) for 16 hours. While this is certainly more challenging, the rewards can be better cognitive function, weight loss, stabilization of blood sugar, lower blood pressure and improved immune function. 

Once you’re comfortable with eating in a smaller window of time, you can consider doing two very low calorie days (~500) a week and eating “normally” the other 5 days a week 

Now, not everyone needs to do this, nor do we need to do it all the time. But if you’re looking to upgrade your metabolism, lose weight, break old habits and build new ones, I have found these to be valuable tools. 

Remember, this is not about deprivation. It’s about eating better and healing the one body you have in this life. 

The fact is that our bodies are immensely resilient and quickly respond with improved metabolic function to these dietary and lifestyle shifts. That translates into a more energetic, beautiful and healthier you!

If you’re interested in getting the latest science behind the foods, nutrients and herbs to create a more resilient immune response, then join me for The Healthy Immune Reset. We’ll upgrade your self-care and help you get more comfortable in the kitchen with a new set of tips, tricks and great recipes to help you thrive!

(1) https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
(2) http://www.sussex.ac.uk/broadcast/read/47131
(3) https://whole30.com/
(4) https://www.valterlongo.com/daily-longevity-diet-for-adults/

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