40 | Alcohol & Aches: What You Need to Know Before Your Next Drink

Alcohol and pain don’t mix—literally. In this episode, Stacey gets real about how even moderate alcohol consumption can wreak havoc on your joints, muscles, hormones, gut, and sleep.

Whether you’re dealing with chronic pain, perimenopause, or post-workout recovery struggles, this episode breaks down exactly how alcohol derails healing and what to drink instead if you still want to indulge occasionally. It’s the conversation your doctor probably isn’t having with you, but should.

Timestamped Highlights

1. [00:01:10] Why alcohol and joint pain is a touchy topic (especially in Wisconsin)
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3. [00:02:00] The #1 reason alcohol worsens joint and muscle pain: inflammation
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5. [00:03:15] Alcohol raises inflammatory markers (IL-6, TNF-alpha, CRP) and oxidative stress
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7. [00:04:47] Fascia, cartilage, and hydration—how alcohol dehydrates key tissues
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9. [00:05:41] Gut damage, leaky gut, and lipopolysaccharides that attack your joints
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11. [00:07:15] Histamines in alcohol: why wine, beer, and champagne can trigger joint flares
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13. [00:08:00] Women in perimenopause/postmenopause are especially sensitive to alcohol
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15. [00:10:00] The rebound estrogen crash: why one drink can worsen menopause symptoms
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17. [00:11:22] How alcohol affects men: testosterone suppression and man boobs
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19. [00:12:33] Alcohol + workouts = sabotage: it blocks muscle recovery and increases belly fat
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21. [00:14:35] Poor sleep, increased pain sensitivity, and blood sugar crashes
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23. [00:15:54] What to avoid: beer, red wine, sugary cocktails
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25. [00:17:28] Better options: gluten-free vodka, seltzer with citrus, dry white wine or champagne
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27. [00:19:07] How much is okay? Best practices for alcohol timing and pain management
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