https://peterattiamd.com/alcohol-and-healthspan/?utm_source=Klaviyo&utm_medium=campaign&utm_campaign=251203%20-%20Alcohol%20and%20Healthspan%20-%20Subs&variation=A

Here’s a simple bullet-point summary:

• Alcohol increases the risk of chronic disease and shortens healthspan, even at low doses
• WHO (2023): There is no safe level of alcohol consumption
• The old belief that light drinking is “protective” (the J-shaped curve) is now debunked
• Better genetic studies show: more alcohol = higher death risk, in a straight line

Four major disease risks (“Four Horsemen”):

• Heart disease: Raises blood pressure, LDL cholesterol, and coronary artery disease risk
• Metabolic disease: Increases obesity, fatty liver, and type 2 diabetes risk
• Brain health: Increases dementia and cognitive decline; shrinks brain volume
• Cancer: Alcohol and acetaldehyde are carcinogens; strongest links to throat, esophagus, liver, and colon cancers

Dose matters:

• Risk rises slowly at ≤1 drink/day
• Risk rises much faster above 2 drinks/day
• Binge drinking (>4 drinks) is especially harmful

Daily, short-term damage from alcohol:

• Increases inflammation and weakens immune defense
• Disrupts sleep, suppresses REM, raises nighttime stress
• Raises cortisol, lowers testosterone, growth hormone, and muscle recovery
• Increases appetite and calorie intake, promoting fat gain
• Impairs judgment and coordination, raising accident and injury risk

Risk is higher for:

• Smaller people, women, and older adults (higher BAC per drink)
• People with heart rhythm issues, anxiety, depression, or on sedative meds
• Those with genetic or mental health vulnerability to alcohol use disorder (AUD)

Alcohol Use Disorder (AUD):

• Can be diagnosed with just 2 out of 11 criteria
• Affects ~30% of U.S. adults at some point
• Often linked to anxiety, depression, and self-medication
• Treatment may include therapy, support groups, and medications like naltrexone

Good news — reducing alcohol helps:

• Cancer risk drops after quitting (near normal after ~20 years)
• Cognitive decline risk falls within 5–9 years
• Cutting back from heavy to moderate drinking lowers heart event risk ~23%
• Benefits occur even if you don’t quit completely

Ways to reduce harm if you drink:

• Drink slower (≤1 drink per hour)
• Choose lower-ABV drinks
• Never drink on an empty stomach
• Stay hydrated + electrolytes
• Avoid shots and drinking games
• Limit total drinks before intoxication accelerates

Hangover cures:

• No real cure — only time clears acetaldehyde
• Water helps only modestly
• Painkillers can stress the liver if used often

Non-alcoholic drinks:

• NA beers are now very good
• NA wine and spirits still lag
• “NA” can still contain up to 0.5% alcohol

Bottom line:

• Alcohol damages health in multiple systems
• Risk is dose-dependent
• Less alcohol = more healthspan
• Cutting down helps — quitting helps the most

Predicted times

Distance	Factor	Predicted Time	Pace / mile
5K	2.09	0:36:25	11:43
4 Miles	1.60	0:47:34	11:54
8K	1.27	0:59:56	12:03
5 Miles	1.26	1:00:26	12:05
10K	1.00	1:16:07	12:15
12K	0.82	1:32:50	12:27
15K	0.65	1:57:20	12:34
10 Miles	0.60	2:06:53	12:41
20K	0.48	2:38:48	12:44
Half-Marathon	0.45	2:48:16	12:51
25K	0.38	3:20:19	12:55
30K	0.31	4:05:33	13:10
20 Miles	0.29	4:22:29	13:07
Marathon	0.22	5:45:59	13:12

Cutoffs

Corral Letter	First Time	Last Time
AA	—	Men–5:04 Women–6:19 Non-Binary–6:19
A	6:20	6:29
B	6:30	7:12
C	7:13	7:42
D	7:43	8:04
E	8:05	8:29
F	8:30	8:54
G	8:55	9:17
H	9:18	9:47
I	9:48	10:16
J	10:17	11:02
K	11:03	12:16
L	12:17	25:00

Adjustment Factor

Distance	Factor
5K	x 2.09
4 Miles	x 1.60
8K	x 1.27
5 Miles	x 1.26
10K	x 1.00
12K	x 0.82
15K	x 0.65
10 Miles	x 0.60
20K	x 0.48
Half-Marathon	x 0.45
25K	x 0.38
30K	x 0.31
20 Miles	x 0.29
Marathon	x 0.22

I like amping up the ante on a few things I like to do. Go a few levels deepers:

• Running is amplified walking
• HPDE events for cars
• Sleight of hand for poker
• Lifting probably has some too

• Vitamin D
  • 10000 IU
• ZMA
  • zinc, MG, b6
• krill oil
• Thorne Basic Nutrients (split)
• Potassium
• Berberine maybe (split)

PROTEIN — 180–200g
• 1–2 shakes
• 2 high-protein meals

FIBER — 25–30g
• 1 big salad or psyllium/chia

CARBS
• Fruit + veggies first
• Small starch portion
• No sweets (Mon–Fri)

FATS
• Don’t add fats (oils, nuts, cheese)

GUARDRAILS
• No alcohol
• Water before meals
• Stop at “not hungry”

MOVE DAILY
• Run 3×/week
• Strength 1×/week

Category	Daily Target	Notes
Calories	2,300 kcal	~600–800 kcal deficit for steady fat loss
Protein	180–220 g	Start at 140–150g → ramp up; preserves muscle; supports running recovery
Carbs	180–220 g	Fuels 3× weekly runs; prevents cravings; flexible range
Fats	65–75 g	Protects hormones, joints, satiety
Fiber	30–40 g	Controls hunger, stabilizes blood sugar, improves digestion
Water	3–4 L/day	More needed on run days
Sodium	3,000–4,500 mg	Runners need more electrolytes; avoids fatigue
Potassium	3,000–3,500 mg	Supports muscle contraction + recovery
Magnesium	300–400 mg	Helps sleep, cramps, recovery

For Fiber:

• Flaxseed
• Psyllium

I am doing a running challenge. Following a program. Lets go

Fewer mistakes, smoother habits, cleaner progress

Every year has its purpose.
2024 was exploration.
2025 is consistency.
And 2026 is something different—not a reinvention, but a refinement.

I’m not trying to become a new person this year. I’m just taking what I’ve already built—running, strength, nutrition, routine—and making it smoother, cleaner, and more repeatable.

Consistency Over Intensity

I’m aiming for training that feels steady and sustainable. Regular weekly miles, a long run I don’t skip, and no dramatic swings in motivation or burnout. Just showing up, again and again.

Weight as a Performance Lever

I’m not chasing perfection or aesthetics. I’m simply keeping my weight in a range that makes running feel easier. That means high protein, a small calorie deficit, carbs around training, and avoiding the late-night chaos that derailed me in the past.

Strength as the Missing Link

Short, efficient lifts—push, pull, legs, and mobility—to support my running and keep me moving well. Nothing extreme. Just enough to make everything feel stronger and more stable.

Simplifying the Mental Side

I understand my patterns now: long work days, ADHD hyperfocus, and late-night fatigue can lead to overeating or skipped workouts. So this year is about guardrails—better routines, less friction, fewer decisions, and a calmer training rhythm.

Alcohol in Check

I handled alcohol well before, and 2026 is about keeping it clean: limited, intentional, and without the late-night spirals afterward.

Running as a Skill, Not an Identity

This year, running isn’t about proving anything. It’s about improving pacing, cadence, long-run comfort, and the small details that make races more enjoyable and less punishing.

A More Balanced Life

Writing, working, running, and lifting all fit into a steady weekly rhythm. Nothing overwhelming. Nothing chaotic. Just a more grounded version of my goals.

---

2026 isn’t about extremes. It’s about fewer mistakes, smoother habits, and cleaner progress.
A year where the system finally feels natural—and where I quietly build the foundation for the marathon I want to run.

2024 was a massive and new year for me. I tried a bunch of things. Got a coach. Became manager. TACKLED A FUCKING MARATHON!!!!!

The coach didnt work for me so I dropped him.

I will learn from that experience and do things better.

Last time I kinda gave up on diet. I did protein well, but not general carbs. I would binge a lot. I did alcohol well.

I did not do strength well. So this time I should add some strength training as well.

Dropping the weight will be important. So need to focus on that.

Mental shift: YOU ARE NOW A MARATHONER. So time to TICK IT UP A GEAR

NO IDENTITY CONFUSION

When I was a kid, I was fucking impressive. I had a company at 12. I was top 1% in a musical category. And I had honed AMAZING skills. I was questioning ideologies, and strenghtening my own.

That 13 year old kid was very impressive. And he had BIG HOPES for his older selves.

That’s who I am doing this for. My own 13 year old self, who expected the universe from me. And I have failed to deliver even a sliver of that.

The LEAST I can do is build a sustainable body. For him. For you, little guy.

More to write about this in the future.