'How to Drink Smart and Stay Lean' by Scott

As a coach with over 30 years of experience helping people change their bodies and mindsets, there’s one topic that always comes up: alcohol.
I often get asked: What’s the healthiest alcohol to drink? How bad is it for me? Does it have carbs? How can I drink and still lose weight? You get the idea.
That’s because alcohol is deeply woven into our social fabric. Whether it’s a wedding toast, a football game, a family BBQ, a date, or on a vacation, alcohol is often present. We’re sold the idea that it makes life more fun, more celebratory, and more connected. And to some degree, there’s truth in that as we release the happy hormones and vasodilate increasing blood flow fully euphoric. Consuming alcohol in moderation, and in the right context, can be a positive part of social bonding and enjoyment.
But if your goal is health, longevity, and staying lean — especially as a LVSTR (our member of the Fast.Eat.Live. community) then you need to understand how to drink smart.
Step One: Know What Alcohol Does in the Body

Alcohol is not a nutrient. It’s a toxin, and your body knows it.
That’s why when you drink, your liver immediately prioritizes metabolizing alcohol over everything else — protein, carbs, and fats all get put on the back burner. The result?

• Fat burning stops temporarily
• Other calories you consume (especially carbs and fried foods) are more likely to be stored as body fat
• Nutrient absorption is impaired
• Your brain is working harder to manage inflammation and neurotransmitter disruptions

It’s not just the alcohol — it’s what you eat with it, and what you do afterward that compounds the effects. Ever notice how nobody orders grilled salmon and asparagus at the bar? It's typically chips, mozzarella sticks, wings, fries, pizza, nachos, and lots of beer. That combo is a metabolic wrecking ball.
Step Two: Understand Where the Calories Come From
Let’s break it down simply:

Alcohol Type	Carbs?	Calories?	Main Source of Calories
Tequila (100% agave)	❌ No	~96 per 1.5 oz	Alcohol (ethanol) only
Vodka/Gin (unsweetened)	❌ No	~96 per 1.5 oz	Alcohol only
Dry Red Wine	✅ Low	~120 per 5 oz	Alcohol + minimal residual sugar
Sweet Wines / Champagne	✅ Yes	140–200+ per 5 oz	Alcohol + sugar
Beer	✅ Yes	150–300+ per 12 oz	Alcohol + carbs/sugars
Mixed Drinks (Margaritas, etc.)	✅ Yes	200–500+	Alcohol + sugar-loaded mixers

The Takeaway: Pure alcohol (like tequila or vodka) has no carbs — the calories come purely from alcohol itself, which clocks in at 7 calories per gram (more than carbs or protein).
Coach Scott’s Alcohol Ranking: From Best to Worst (Metabolically Speaking)

When you do decide to enjoy a drink, make a smart choice. Here’s how I rank them for my clients and fellow LVSTRS:

1. Agave-Based Spirits – Tequila and mezcal (100% agave) are the cleanest, least inflammatory, and don’t spike blood sugar. Pro tip: skip the sugary mixers and go with soda water, lime, and a salt rim.
2. Clear Spirits – Vodka and gin are low in impurities and easy on the liver when consumed moderately.
3. Dry Red Wines – Higher in polyphenols like resveratrol, lower in sugar — a good middle-ground.
4. Brown Liquors – Whiskey, bourbon, scotch... more congeners (flavors from the casts), more sugar byproducts, tougher on the brain and liver.
5. Sweet Wines, Champagne, and Beer – High in sugar, high in carbs, highly inflammatory. These are the ones that sneak up on your waistline.

Step Three: Hydrate Like a Pro

Alcohol dehydrates the body. Always has, always will.
I coach my clients to plan ahead:

• Drink at least 16 oz of water with electrolytes before drinking.
• Alternate alcoholic beverages with a full glass of water in-between.
• Rehydrate after with more water and electrolytes before bed.

This helps reduce the toxic burden, keeps your brain and body sharper, and can even stave off that dreaded hangover.
Food Pairing and Metabolic Strategy

One of my pro tips is this: never drink on an empty stomach — especially if you want to protect your brain, liver, and keep your metabolism working.
Here’s what I recommend to my LVSTRS before a night out:

• Eat a small protein-based meal beforehand (like grilled chicken, eggs, or grass-fed steak).
• Avoid greasy carb-heavy meals after drinking — this is when poor decisions hit, and the metabolic cost skyrockets.

Let’s be honest, nothing productive happens after day drinking. Las Vegas may tell you otherwise, but your metabolism disagrees.
Alcohol, Brain Health, and Acetaldehyde

When your liver processes alcohol, it converts it into acetaldehyde — a compound more toxic than alcohol itself. It damages DNA, impairs mitochondria, and is linked to cancer and cognitive decline.
Clear, clean alcohols produce less acetaldehyde and inflammatory byproducts. That’s why, again, tequila, mezcal, and vodka win the day here — especially when consumed with food and hydration. Drinking in Community — A Historical Perspective

While I coach from a science-based lens, I also see the bigger picture. Historically, societies like the Greeks, Romans, and Egyptians used alcohol as part of communal feasts —  central planning their cities around it. Huge spaces filled with music, fellowship, and shared meals.
At Fast.Eat.Live., we encourage community, celebration, and living life fully — not self-medicating alone. I always say:
“Only drink when you’re happy, surrounded by people you love, and never use it as an escape from your circumstance.” Takeaways:

Alcohol is not the villain — but the decisions you make before, during, and after drinking can either support your goals or sabotage them.
Want to enjoy alcohol and stay lean, sharp, and strong?

• Prioritize clear spirits like tequila or vodka
• Avoid sugary mixers and beer
• Hydrate before, during, and after
• Eat clean protein beforehand
• Skip the wings and fries
• Enjoy in community, not isolation
• Never make life-altering decisions after drinking at a Hooters

You’ve got one body/temple. Treat it like it matters. Drink smart, live better.

Editorial comments expressed in this column are the sole opinion of the writer. Always consult a physician before starting an exercise or diet regime.