Thirsty Thursday: Dr. Wakeman on Alcohol Risks | Diary of a CEO
Thirsty Thursday Meets New Year’s Day: A Harvard Doctor Reveals the Truth About Alcohol
This week, Thirsty Thursday collides with New Year's Day—a perfect moment for a science-backed reset. We're diving into a crucial interview with Harvard's Dr. Sarah Wakeman to answer the questions you're likely thinking about: Is any alcohol healthy? What's the real impact on your brain and body? And how can you approach a loved one's drinking with compassion? Let's start 2026 with facts.
The calendar flips to January 1st. The confetti has settled, and the realities of the new year are beginning to set in. For many, this morning is a mix of celebration and, let’s be honest, recovery. But this year, the calendar throws us a curveball: New Year’s Day lands on a Thursday.
🍺🍷In the world of social habits, Thursday is often known as "Thirsty Thursday"—that psychological hurdle where the weekend feels close enough to justify an early start. But when Thirsty Thursday collides with New Year’s Day, it creates a unique moment of cognitive dissonance. You are standing at the intersection of "Party Mode" and "Resolution Mode."
Imagine this scenario: You wake up on the morning of January 1st, 2026. Your head is throbbing just a little—a reminder of the champagne toast at midnight. You have a list of resolutions sitting on your nightstand, likely including things like "Get Healthy," "Save Money," or "Be More Present."
Yet, as the day progresses, the old habit loop kicks in. The fridge is stocked with leftover wine from the holidays. The logic creeps in:“It’s a holiday, and besides, it’s Thirsty Thursday. Why not keep the party going one more day?”
It is in this exact moment of hesitation that the battle for your long-term health is won or lost. It’s the perfect moment for a science-backed reset.
"Alcohol is a class one carcinogen. There is no amount that is actually healthy for the human body, despite the myths we've been told for years." – Dr. Sarah Wakeman
We sat down with Dr. Sarah Wakeman, Senior Medical Director of Substance Use Disorder at Mass General Brigham and Associate Professor at Harvard Medical School, to get the unfiltered truth about what happens inside your body when you drink.
That interview was a wake-up call. If you want to dive deeper into the science of addiction and recovery, check out the full episode on the Mel Robbins podcast here.
The Core Concept: Alcohol is Not a Health Food
For decades, cultural narratives have sold us on the idea of "healthy" drinking. We’ve heard that a glass of red wine is good for the heart or that a beer is a good way to unwind. However, Dr. Wakeman brings a sledgehammer to these myths, grounded in the latest data from Harvard’s research hubs.
✅ The core concept you need to embrace this January 1st is that alcohol is a toxin. Biologically speaking, the alcohol we drink—ethanol—is the same type of alcohol found in hand sanitizer and gasoline. When you consume it, your body treats it as a poison, prioritizing its metabolism over everything else.
Dr. Wakeman explains that alcohol creates systemic inflammation. It damages your DNA, increases cortisol (stress hormone) levels, and disrupts the delicate balance of your gut microbiome.
Perhaps most alarmingly, alcohol is a class one carcinogen. This puts it in the same risk category as tobacco and asbestos. Even moderate consumption is linked to an increased risk of several cancers, including breast and esophageal cancer.
Furthermore, the idea that alcohol helps you sleep is a dangerous fallacy. While it acts as a sedative to help you lose consciousness, it destroys your sleep quality by blocking REM cycles. This is why you wake up tired after drinking, even if you slept for eight hours. This lack of restorative sleep directly fuels anxiety and depression, creating a vicious cycle where you drink to relieve stress, which in turn creates more biological stress.
Practical Application: How to Navigate a "Thirsty" New Year
Knowing the facts is the first step, but applying them to your life is where the change happens. This Thirsty Thursday/New Year’s Day, you can use this information to reframe your relationship with alcohol.
First, stop viewing alcohol as a reward. Dr. Wakeman emphasizes that we often use alcohol to cope with stress, to celebrate, or to socialize.
By isolating alcohol as the only way to do these things, we give it immense power over our lives. If you are feeling the pull to drink on January 1st, ask yourself: What am I feeling right now? Are you bored? Anxious about the year ahead? Lonely? Naming the emotion allows you to address the root cause rather than numbing it with a depressant.
Second, practice "radical honesty." One of the biggest barriers to health is that people lie to their doctors—and themselves—about how much they drink.
Dr. Wakeman notes that patients often downplay their intake ("I only have a glass of wine," ignoring that the glass is the size of a fishbowl). This week, track your drinks accurately. One drink is defined as 12oz of beer, 5oz of wine, or 1.5oz of liquor. Anything more is multiple drinks.
If you are going to a social gathering tonight, decide now what you will drink. Arriving with a plan prevents you from accepting drinks out of habit. Order a soda water with lime immediately upon arrival so your hands are full.
Finally, if you are approaching a loved one about their drinking, leave the "tough love" at the door.
Shame is one of the strongest drivers of addiction. Read that again. If you see a family member overindulging this holiday season, approach them with compassion and curiosity, not judgment. Express concern for their well-being rather than criticizing their behavior.
Your 5-Minute Action Plan: The New Year's Reset
You don't need to commit to a lifetime of sobriety this very second (though you might want to). You just need to get through today with a new mindset. Here is your 5-minute plan to take back control of your health right now.
Hydrate Immediately (0:00 - 1:00): Before you do anything else, drink a large glass of water. Alcohol dehydrates you, and dehydration mimics hunger and cravings. Rehydrating is the first step to clearing the "brain fog."
The "Pause" Technique (1:00 - 2:00): If the urge to grab a drink hits, pause for five minutes. Dr. Wakeman notes that urges are like waves; they peak and then subside. Wait five minutes before making a decision.
Review the "Why" (2:00 - 3:00): Write down one reason you want to feel healthy in 2026. Is it to have more energy for your kids? To perform better at work? To lower your cancer risk? Put this on a sticky note on your fridge or wine cabinet.
Swap the Ritual (3:00 - 4:00): If your New Year's tradition involves a specific drink (like a Mimosa at brunch), create a replacement ritual. Buy a fancy sparkling water, mix some cranberry juice and soda water, or put it in a special glass. You are signaling to your brain that you are still celebrating, just without the toxin.
Plan Your "Out" (4:00 - 5:00): If you are going to a social gathering tonight, decide now what you will drink. Arriving with a plan prevents you from accepting drinks out of habit. Order a soda water with lime immediately upon arrival so your hands are full.
You don't need to commit to a lifetime of sobriety this very second (though you might want to). You just need to get through today with a new mindset.
Frequently Asked Questions
Q: Is a glass of wine a day actually bad for me?
According to Dr. Wakeman and recent research, yes. While previous studies suggested heart benefits, newer, more rigorous research shows that the cancer risks and neurological damage associated with any amount of alcohol likely outweigh any potential cardiovascular benefits. The healthiest amount is zero.
Q: How can I tell if I have a problem with alcohol?
Dr. Wakeman suggests asking yourself three questions: Do you ever drink more than you intended to? Have you tried to cut down and couldn't? Or do you spend a lot of time drinking or recovering from drinking? If the answer is yes to any of these, alcohol may be playing a larger role in your life than you realize.
Q: What are the immediate benefits of quitting?
The benefits start almost immediately. Within days to weeks, you will likely see improved sleep quality, better skin hydration, weight loss (alcohol is calorie-dense), and a significant boost in mental clarity and mood stability.
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