#201 - Booze & Performance: The Cost of Alcohol on Fat Loss & Athletic Goals

Iron Sights

We’re back with another episode of the Iron Sights Podcast, and today I’m in the studio with Steven, Ryan, and CeCe to tackle a topic that comes up all the time with our clients — booze and performance.

We’re breaking down the real impact alcohol has on your fitness, fat loss, recovery, and long-term goals. From the metabolic effects and how booze can stall fat loss, to the hormonal consequences, muscle recovery, and performance drops that most people ignore — we’re covering all of it.

We also get into the increased injury risk, community and lifestyle considerations, and how alcohol might be showing up in ways that sabotage your progress more than you realize.

This isn’t about fear tactics — it’s about being honest and intentional. Whether you’re chasing aesthetic goals, performance gains, or just trying to feel and function better, we share practical strategies for managing alcohol without completely derailing your progress.

Enjoy the show!

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Timestamps:

00:00 Intro

02:28 Love For Beer

02:47 Alcohol’s Impact On Performance & Fat Loss

04:01 Metabolism & Weight Loss Effects

05:00 Personal Alcohol Struggles

11:54 Hormones, Recovery & Dehydration

27:10 Alcohol Vs. Immune Function

28:00 Balancing Fitness & Drinking

31:12 Practical Tips For Drinking Smart

39:28 Choosing Alcohol Wisely

43:15 Final Thoughts & Getting Help

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