Is Alcohol in Moderation Healthy? Let’s not piss about.
Is Alcohol in Moderation Healthy? The phrase “everything in moderation” has become the ultimate societal hall pass, like chucking a filter on a toxic habit and calling it wellness.
We limit it to wine, chocolate, screen time, and, yes, alcohol.
But here’s the inconvenient truth most people don’t want to face:
If you had to “moderate” heroin, would you still argue for balance?
Because that’s what we’re talking about here.
Not healthy.
Not self-care.
Control. Over something that controls you.
🍷 “Moderation Is Healthy” – Let’s Define Healthy, Shall We?
The alcohol industry has done a masterclass in marketing. They’ve hijacked the language of self-care.
A glass of red is now heart-healthy. To match the heart-health benefits seen in resveratrol research, you’d need to drink around 100 to 1,000 glasses of red wine per day, depending on the study, just to reach the doses used in lab trials.
Why?
- The amount of resveratrol in one glass of red wine (about 150ml) is roughly 0.2 to 2 mg.
- The studies suggesting heart health benefits use dosages of 100 to 1,000 mg per day.
So the idea that “a glass of red is heart-healthy” is marketing spin based on a compound that’s barely present in useful amounts in the wine itself. The actual resveratrol benefit? You’d drown in wine or destroy your liver before reaching therapeutic levels.
It’s one of the biggest health myths ever peddled by the booze industry.
Prosecco means celebration.
Moderation?
They’ve made it sound like a virtue.
But if you strip away the bullshit, what’s left?
- Alcohol is a carcinogen. (Yes, even the red wine with your steak.)
- It disrupts REM sleep, raises cortisol, and screws your gut.
- It’s linked to depression, anxiety, high blood pressure, and over 200 health conditions.
- The UK Chief Medical Officer says there is no safe level of alcohol consumption.
So when you say “moderation is healthy”, what exactly are you moderating?
A toxin?
A depressant?
A substance that rewires your brain chemistry and lowers your life expectancy?
Sound “healthy” to you?
🤯 Here’s What “Moderate Drinking” Actually Looks Like
In the UK, moderate drinking is defined as:
No more than 14 units per week.
That’s about 6 pints of beer or 6 glasses of wine spread across 7 days.
Now ask yourself:
- Do you drink every week?
- Do you binge at the weekend and abstain Monday to Thursday?
- Do you think because you don’t blackout, it doesn’t count?
Most people who claim they drink “in moderation” are already over the limit.
Because the goalpost keeps moving depending on mood, stress, or what’s in the fridge.
💣 Let’s Talk About Why We’re Saying It
When people say “everything in moderation,” what they’re saying is:
“I don’t want to give it up… but I know it’s bad for me.”
It’s not science.
It’s not health advice.
It’s justification wrapped in a meme.
You never hear someone say they eat rat poison in moderation.
You never hear “just a little crack on weekends keeps me balanced.”
But with alcohol?
It’s normalised. Romanticised. Defended.
Why?
Because the truth is uncomfortable.
✋ My Story: From “Controlled Drinking” to Fully Sober
I tried moderation.
I read the books. Logged the units. Switched to low-strength lager.
All bollocks.
You can’t “moderate” a substance designed to disinhibit, numb, and addict.
Eventually, the rules fall apart.
When I stopped lying to myself, the real change happened.
And no, I didn’t wake up one day enlightened and ready to juice celery.
I just got sick of feeling like shit.
The sleep got better.
The anxiety left the building.
I lost weight.
My energy returned.
And I started to remember what actual health feels like.
✅ What You Can Do Instead
Here’s what works if you’re serious about health:
- Cut it out completely for 30 days and track your physical and mental state.
- Replace the ritual, not just the drink – breathwork, cold plunges, mocktails, movement.
- Unlearn the myths – challenge the stories you’ve been sold.
- Look at your data, not your denial. Track sleep, mood, weight, and clarity.
Because you need real moderation?
It isn’t in units.
It’s in your excuses.
❓ FAQ: Is Alcohol in Moderation Healthy?
Q: Isn’t red wine good for your heart?
A: That study was bought and paid for. The benefits of resveratrol (the compound in red wine) can be found in grapes, berries, and dark chocolate, without the ethanol. Don’t believe the hype.
The amount of resveratrol in one glass of red wine (about 150ml) is roughly 0.2 to 2 mg.
The studies suggesting heart health benefits use dosages of 100 to 1,000 mg per day.
So the idea that “a glass of red is heart-healthy” is marketing spin based on a compound that’s barely present in useful amounts in the wine itself. The actual resveratrol benefit? You’d drown in wine or destroy your liver before reaching therapeutic levels.
Q: But loads of people drink and live long lives.
A: And some smokers never get cancer. Outliers aren’t evidence. The science is clear — alcohol increases your risk of almost everything you don’t want.
Q: Isn’t it about balance, though?
A: If you need a poison to feel “balanced,” your scales are off. Real balance comes from clarity, not coping mechanisms.
Q: What about one or two drinks a week?
A: You do yo?. But don’t call it healthy — call it what it is: a choice. Own it. Don’t dress it up.
🚀 Final Word on Is Alcohol in Moderation Healthy?
I’m not judging. I drank for over 40 years. I get it.
But don’t call it healthy because society told you so.
Call it what it is — a drug we’ve normalised.
If you’re ready to stop bullshitting yourself, I’m here.
No judgment. No preachy nonsense. Just the truth.
👉 Ready to rewire your mindset?
- Get the FREE 7-Day Sobriety Rewire: Download here.
- Join the conversation on TikTok @ian_callaghan
- Join the tribe on Facebook: Sober Beyond Limits
- Read more raw sobriety truths on my blog → www.iancallaghan.co.uk
Disclaimer:
This article reflects the lived experience, research, and professional insights of the author, Ian Callaghan — a certified sobriety and mindset coach with over 12 years of experience helping individuals overcome addiction, PTSD, and emotional trauma.
You can view Ian’s professional background and accreditations here:
👉 Sober Coach Ian Callaghan – Qualifications & Experience
The content is provided for educational and informational purposes only and should not be taken as medical advice. Always consult a qualified healthcare provider before making changes to your health, treatment plan, or sobriety journey.
If you are struggling with mental health or suicidal thoughts, please speak to your GP or contact a crisis support service like:
📞 Samaritans (UK) — Call 116 123
💬 NHS 111 — For urgent but non-emergency health advice
You are not alone. Support is available.
