Dr Ula: Alcohol - The Hidden Power of Subtraction
- Dr Ula Heywood
- 6 days ago
- 4 min read
Updated: 6 days ago
Let’s be clear about something upfront.
Most people who drink don’t think they have a drinking problem.
They’re not worried. They’re not trying to quit.
They just drank a little more than usual over summer.
A few late nights.
Champagne on New Year’s Eve.
A glass of wine because it’s hot, you’re on holiday, and socialising more with friends.
And then January arrives.
Work starts again. Structure returns.
And suddenly you notice things you could ignore a few weeks ago:
Sleep that’s lighter and more fragmented
The 2–3am wake-ups
Lower mood or background anxiety for no obvious reason
Brain fog that lingers longer than it used to
Energy that doesn’t rebound, even when you “do everything right”
You’re functioning, but not optimally.
Back at work, but not fully back in yourself.
And the question people start asking themselves is;
"Is it just the season… or is it the alcohol?"
You’re not alone in asking that.
This is one of the most common turning points we see in clinic, not because something is ‘wrong,’ but because comparison over time brings clarity.
When the celebrations and holidays stop and work schedules return, the body stops buffering.
What the Data Shows
We’re no longer relying alone on how people feel.
Wearable data has made objective data observations that are impossible to ignore.
Across platforms like WHOOP, Garmin, and Oura, the message is consistent:
Even 1–2 standard drinks:
Reduce heart rate variability (HRV) that night
Increase resting heart rate
Fragment deep and REM sleep
Delay overnight recovery of the nervous system
WHOOP data shows that:
Two drinks can suppress HRV by 10–30%
Recovery scores often remain impaired for 48–72 hours
Sleep performance may look “adequate” on duration, but quality is significantly reduced
Oura data shows:
Alcohol increases nighttime heart rate by an average of 4–6 bpm
HRV remains suppressed into the second night after drinking
Deep sleep is shortened; REM sleep becomes more fragmented
Garmin metrics consistently demonstrate:
Reduced Body Battery recharge
Elevated stress scores overnight
Slower return to baseline after what most people consider “moderate” drinking
In other words:
That single glass of wine doesn’t just affect that night.
It shifts your physiology for days.
This matters far more after a period of:
Chronic late nights
High cognitive load
Emotional and social overstimulation
Reduced routine and recovery
Alcohol doesn’t just “take the edge off.”
It can lock the nervous system into a wired-tired state you’re actively trying to get out of.
The Story We Tell Ourselves — And Why It’s Outdated
The cultural narrative goes something like this:
“It’s only temporary.”
“Everyone’s doing it.”
“It’s just summer.”
But the evidence is now very clear:
There is no truly safe dose of alcohol for long-term health
Even low-to-moderate intake is linked to increased cancer risk
Alcohol disrupts sleep architecture, insulin sensitivity, blood pressure, and mood — dose-dependently
Professor David Nutt, former Chair of the UK Advisory Council on the Misuse of Drugs, has been explicit:
If alcohol were introduced today, it would not meet modern safety standards.
This isn’t about fear.
It’s about updating our thinking in light of better data.
This isn’t anti-fun.
It’s pro-clarity.
What We See When People Step Back
In clinic, this pattern is extremely common.
Someone says:
“I know I need to make changes… just don’t take away my wine.”
We don’t.
But as inflammation settles, sleep deepens, and nervous system tone improves, something interesting happens.
They try a week without alcohol.
Then two.
And then they say:
“I didn’t realise how much it was affecting me.”
“My sleep feels completely different.”
“I’m calmer, even under pressure.”
“My energy is more stable.”
“I’m not dragging myself through the day.”
Not because alcohol is “bad”.
But because their system no longer needs to compensate for it.
This is the hidden power of subtraction.
Not punishment.
Not restriction.
Just removing one variable long enough to see clearly.
One Small Experiment. One Disproportionate Return.
You don’t have to label yourself.
You don’t have to decide anything long-term.
Just be curious.
Curious about:
Your sleep quality
Your HRV and recovery scores
Your mood and patience
Your cognitive bandwidth
How well you tolerate stress when work ramps back up
Curious whether that “harmless” drink is quietly flattening your days and dulling your edge, especially now that you need your brain, focus, and resilience fully online.
No shame.
No identity shift.
Just data.
Just awareness.
Because sometimes the biggest upgrade isn’t what you add.
It’s what you stop doing long enough to let your physiology recover.
Want to Understand What’s Actually Going On in Your Body?
If something in this resonates, even slightly, we invite you to explore it properly.
Our Discovery Consultation is a one-on-one session where we help you:
Understand ways in which alcohol is potentially affecting your everyday mood and functioning and your long term health
Get clarity on support strategies available for anyone interested in reducing their drinking and exploring how to develop a healthier relationship with alcohol.
Dr. Ula
Co-Founder and Lead Physician, Autonomy
