Nutrition
Alcohol: as little as possible
“A glass of wine a day is healthy” came from cohort bias; the latest analyses put the health optimum at zero.
Impact 4/55/5· Replicated RCTs, guidelinesEffort: a habit
First step today
Two full alcohol-free days this week.
How
At most 5–7 units a week (one unit ≈ a small glass of wine), 2–3 alcohol-free days, not in the evening as it cuts deep sleep by a third to a half.
Evidence
GBD 2016 (Lancet 2018, 195 countries): the risk-minimising intake is 0 drinks/day. Mendelian randomisation (Millwood 2019, n=512,715): the “moderate-drinker protection” vanishes when genetics are used — the sick-quitter bias explains it.
Goals
Healthy yearsSleepHeart, blood sugarBody weightBrain, memory
Related studies
Sources
Last reviewed: 6 September 2026
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