Since this is the last post of 2025, it feels like a good moment to talk about Dry January.
Recent surveys suggest that about 30% of Americans say they’re taking part in Dry January, with participation continuing to grow year over year. That works out to roughly one in three people choosing to take a break from alcohol this month, and honestly, I think that’s pretty wonderful.
I used to judge this choice - seeing it as a black-and-white, all-or-nothing way of doing life, the kind of thinking we can all find ourselves in from time to time. But the way I see it now, Dry January isn’t about a challenge that has little influence later. In fact, it’s been shown that these pauses result in people drinking less the rest of the year! We get the chance to feel what it’s like to be without alcohol for a longer stretch of time.
When I was drinking and trying to moderate, one of my strategies was to not drink during the week and save it for the weekends. By Thursday, I usually felt clearer and steadier, but also very aware (and happy) that Friday (and my next drink) was coming.
When you remove alcohol for an entire month, habits get disrupted in a different way compared to skipping a few days of the week. Dry January also happens to be socially acceptable. “I’m doing Dry January” or “I’m taking a break” often lands easily, without much explanation at this time of year. Outside of pregnancy, there aren’t many times when opting out feels so understood.
Personally, I never successfully completed a Dry January or Sober October before I quit drinking. I always found a reason not to. My mind would convince me: This is too rigid. Moderation is better. I should be an intuitive drinker—like I am with food!
And for some people, moderation works beautifully and sustainably. It just didn’t seem so easy for me.
What Happens in the Body and Brain When You Stop Drinking
So what happens physically and mentally to us when we take a month-long sabbatical?
The first week can feel mixed
Depending on how much and how often someone drinks, the first week without alcohol may surprisingly not feel great.
• Sleep can actually feel more disrupted at first, especially if alcohol was being used to help you fall asleep. Alcohol is sedating, but it fragments sleep, particularly REM sleep. When it’s removed, the brain needs time to recalibrate.
• Mood can feel a little cranky, flat, or restless. Alcohol artificially boosts dopamine, and when it’s gone, there can be a short-term dip while the brain resets its natural reward system. Plus…you might miss your favorite soothing sips.
• Or, you might notice improvements quickly! Some people feel more rested and emotionally steady within days.
There’s a wide range of “normal” here. :)
By the end of the month, things tend to stabilize
By weeks three and four, some very consistent changes tend to show up:
• Sleep architecture improves. REM cycles become less disrupted, which supports memory, emotional regulation, and resilience.
• Dopamine signaling becomes steadier. Without the repeated spike-and-drop cycle alcohol creates, many people report more subtle but more consistent enjoyment in everyday moments.
• Blood pressure and blood sugar often improve. In one study of men who were heavy drinkers, rates of hypertension dropped from 42% to 12% after just one month without alcohol.
• Cravings may change. Alcohol disrupts appetite hormones and blood sugar regulation, so removing it often leads to more predictable hunger and fullness cues. That said, some people notice a temporary increase in sugar cravings, partly physiological, partly behavioral.
Extending beyond 30 days
In a recent podcast conversation with Casey Davidson from Hello Someday Coaching, she shared that if January feels good, she often encourages people to consider extending the experiment. Her “magic number” is 100 days.
The idea is less about commitment and more about exposure. Over 100 days, you typically encounter most life situations: dinners out, celebrations, stress, vacations, and LIFE! It becomes a fuller trial of what alcohol-free living actually feels like.
Physiologically, benefits continue:
Liver fat decreases significantly by the three-month mark.
Liver fat accumulation can decrease by 20–50% or more, particularly when alcohol is a primary driver.Inflammation markers improve.
Moderate-to-heavy drinkers often see a 20–50% reduction in hs-CRP within 8–12 weeks.Gut health and immune function often strengthen.
Alcohol reduction supports gut barrier integrity and immune regulation.Blood pressure and blood sugar regulation continue to normalize.
I don’t necessarily recommend setting 100 days as the goal on Day 1. Sometimes it’s easier to continue a streak than to start a new one, but that realization will come if it comes!
Motivation Matters More Than Rules
One of the biggest early supporters for me was getting clear on my “why.”
When I was drinking, I read This Naked Mind by Annie Grace, and the section that really got me was how alcohol influences brain health. In addition to fear of killing off my beloved brain cells, I also would endure pretty deep mental dips after drinking.
Without alcohol, those mental swings are more steady and having day to day clarity is a continual gift.
So I think it helps, if we’re contemplating drinking less or not at all…
What matters most to you?
Better sleep?
More consistent energy?
Heart health?
Emotional steadiness?
Productivity?
Learning how alcohol intersects with the thing you care about most can be motivation.
Making Dry January Enjoyable
If you decide to try it, a few things that help:
Make it feel indulgent. Explore non-alcoholic cocktails, special teas, or alcohol-free beers. I genuinely love Athletic Brewing Company, Upside Dawn is my favorite.
Notice intrinsic rewards. Waking up without a hangover. Feeling good on a Monday. Being more present in your own life. Those reinforced things far more than any external reward ever did for me.
Framing as a gift not a “give-up.” Realizing this wasn’t about giving something up—it was about receiving. Receiving better sleep. Clearer mornings. More presence. More ease.
I’ve shared many podcast episodes over the past 3 years (Love You More) about how my relationship with alcohol has unfolded. One of my favorites is Episode 53 with my husband about navigating a partnership when one person doesn’t drink and the other does.
A Few Things Happening Around Here
Upcoming Support
• On the Love You More Podcast, Release Date: Dec 30th - I’ll be sharing my conversation with Casey Davidson and her story + Dry January support.
• Over on Sober Sisters in St. Louis, I wrote about celebrating my three-year alcohol-free anniversary by experimenting with sensing my way through life rather than thinking my way through it.
• We’re also starting a Dry January book club with Sober Sisters in St. Louis, reading Between the Devil and the Deep Blue Sea by Jessica Guerrieri. We’ll be meeting both in person and on Zoom WITH THE AUTHOR on Thursday, January 29 @7pm (in-person and zoom options). It’s completely free!
If you are coming, please sign up HERE so we know how many to expect.
Happy New Year, dear friends! Thank you for being part of this community, and to my paid subscribers, I’m so grateful for your support.
Menu for the Week of December 29th - Jan 2nd
Monday
Creamy Dilly Beans & Peas (Vegan): I made this a few weeks back and really enjoyed it. First Mess recipes tend to be a bit more involved, so if you’re still tanked from the holidays, put this one on the “try later” list.
Tuesday
25-Minute Thai Yellow Chicken Coconut Curry: My husband’s go-to Thai order is yellow curry, so I thought we’d try it at home! I do wonder why she didn’t round up to 30 minutes, though. 🙂 You know it always takes longer than they say it does…
Wednesday
Baked White Fish with Charred Tomatoes & Feta: We’ve had frozen mahi mahi hanging around for some time, and this recipe looked like a good way to hide any fishy flavor, which sometimes happens with fish! I wish fish were more consistent!
Thursday
Baked Chicken in Roasted Red Bell Pepper Soup: One of the easiest recipes on the McDaniel Nutrition website. We call this series “short-cut” recipes if you want more, basically, you cook chicken in boxed red bell pepper soup. So easy.
Friday
Creamy Citrus Pistachio Salad Dressing: For all of us who enjoyed one holiday cookie more than planned, winter salads might be sounding pretty inviting. I love this creamy dressing on both grain and green salads.
Happy New Year, friends! XO Jen