· Max Lowery · Podcast Episode · 2 min read
#78 How to Drink Alcohol and Lose 20lbs
Can you really enjoy wine & still lose weight? Turns out, it's not about cutting out wine, but breaking emotional triggers that sabotage your progress. Learn a 4-step framework to drink smarter & get results in this episode.
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How to Drink and Still Lose Weight After 40: Change Your Relationship with Alcohol (Not Your Social Life)
Wish you could enjoy a glass of wine and still make progress with weight loss? You can. Alcohol isn’t the problem — the way you use it is. In this straight-talking episode, Max Lowery shows you how to keep alcohol in your life without stalling your results, spiking cravings, or relying on willpower.
Max opens with his personal story—going from “Party Boy” to coach—and reveals the deeper truth most diets miss: alcohol is often a coping tool for stress, loneliness, overwhelm, social anxiety, or identity. Once you understand why you drink, it stops feeling like a battle.
You’ll learn:
The real impact on weight loss: How “just one glass most nights” can add 1,000–2,000+ weekly calories, while poor sleep and next-day cravings quietly push you into a surplus.
The habit loop: Trigger → drink → relief. Why one glass turns into three—and how it mirrors emotional eating.
Social pressure decoded: Why alcohol is the only drug you have to justify not taking, and how to hold your ground without feeling “boring.”
Internal fixes (root-cause work):
Get specific with feelings (use a feelings wheel): stressed → actually overwhelmed, rejected, or unappreciated — then solve that need.
Boundaries over people-pleasing: Start with small no’s and simple scripts until saying “I’m good” feels safe.
Build sober confidence: Practice socializing without a crutch so you can feel calm, present, and in control.
Identity shift: Move from “I’m the party girl” to “I’m someone who chooses what serves me.” Behavior follows identity.
External strategies (in-the-moment control):
Visualize your plan before events (how many drinks, water breaks, when you’ll leave).
Sip slowly and skip shots (instant loss of control).
Alternate alcohol with sparkling water + lime; try quality alcohol-free options.
Have ready-made excuses (“early workout,” “driving,” “meds”).
Suggest non-alcohol catch-ups (walks, classes, coffee).
Use the French exit to avoid pressure cycles.
This episode is your playbook to drink less without feeling deprived—so you sleep better, cut cravings, protect your calorie deficit, and actually enjoy your life while losing weight.
Want to see more behind the scenes, client success stories, and daily tips for sustainable fat loss? Come connect with me on Instagram https://www.instagram.com/max.lowery. It’s where I share practical advice, motivation, and the exact strategies my clients use to lose weight and keep it off, without ever dieting again.