The Silent Costs of “Just One Glass”: Alcohol and Health Risks Every Woman Should Know (and How to Quit Drinking for Good)

Episode 243: The Silent Costs of “Just One Glass”: Alcohol and Health Risks Every Woman Should Know (and How to Quit Drinking for Good)

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"If you wake up at 3 a.m. with racing thoughts, doom and gloom on repeat, guess what? That’s not just stress, that’s the wine talking."

Here’s a glance at this episode:

In Episode 243, Courtney pulls back the curtain on the myth of “just one glass.” She explains how even light drinking carries real health costs for women, including elevated cancer risk, hormone disruption, poor sleep, anxiety spikes, and faster skin aging.

You’ll also find out why moderation keeps you stuck in mental gymnastics and how “one glass” so often becomes the slippery slope back to daily drinking.

What you’ll learn in this episode:

• Why light drinking still raises health risks for women, including breast cancer.
  
• How alcohol disrupts hormones, sleep, and anxiety regulation.
  
• The hidden emotional cost of moderation and the “one glass” negotiation loop.
  
• The long-term slippery slope and why “just one” rarely stays one.
• First steps to quit for good and where to find support.

Skip the reading & watch the YouTube video instead: 

The Little Lie We Tell Ourselves

“It’s just one glass, it can’t hurt.”
I used to tell myself that all the time. I deserved it, I could handle it, and one glass of wine at night felt like no big deal. But here’s the truth: even one glass carries more weight than we realize, especially for women.

We live in a culture that normalizes drinking at every turn, from girls’ nights to wine o’clock to the idea that a glass of red is somehow good for the heart. But light drinking is not harmless, and the science has caught up to what many of us already suspected deep down.

Alcohol & Cancer: The Risk No One Wants to Name

The World Health Organization has made it clear there is no safe level of alcohol. That includes the glass of wine we tell ourselves is “moderate.”

Even one drink a day increases a woman’s risk of breast cancer. The data is strong enough now that health leaders like the Surgeon General have issued warnings linking alcohol use directly to cancer. Yet for decades we were fed the story that wine was “heart healthy.” That messaging was incomplete at best, and misleading at worst.

I used to believe it too. I thought I was helping my body by choosing wine instead of “harder” drinks. In reality, I was increasing my risk without even knowing it. Every woman deserves the truth, even when it isn’t convenient for the alcohol industry.

Hormones, Fertility, and the Midlife Reality

Alcohol disrupts estrogen, progesterone, and cortisol the very hormones that regulate our cycles, fertility, and mood.

That means more intense PMS, heavier perimenopause symptoms, and cycles that feel completely out of whack. If you’re trying to conceive, alcohol adds even more friction to an already delicate process.

I’ll be blunt, after 40, my cycles shifted. The rage I sometimes felt around my period made me want to run through a wall like the Kool-Aid man. Add alcohol to that mix and it would have been chaos. I can’t imagine being hungover while dealing with hormonal storms, hot flashes, or mood swings. For women in midlife, drinking doesn’t make things easier, it makes them worse.

Sleep & Anxiety: The 3 a.m. Wake-Up Call

We’ve been sold the lie that alcohol helps us relax. Yes, it may make you pass out faster, but it wrecks your sleep.

Alcohol sedates you, but it robs your body of restorative REM sleep. That’s why you wake up at 3 a.m. with racing thoughts, doom and gloom on repeat, and anxiety spiking through the roof. The next day you’re groggy, unmotivated, and on edge.

Here’s the kicker: alcohol literally fuels the stress you’re trying to numb. Cortisol levels rise, your nervous system never fully calms, and the cycle repeats. One glass isn’t harmless, it’s sabotaging the rest your body desperately needs.

Skin & Aging: The Outside Tells the Inside Story

Dehydration, puffiness, collagen breakdown, dull skin…alcohol shows up on your face faster than anywhere else.

When you quit drinking, people notice. It’s like aging in reverse, what I call the Benjamin Button effect. Complexion clears, eyes brighten, bloat goes down, and life starts coming back into your face. I’ve had friends and clients call me shocked after a few months alcohol-free, saying everyone keeps telling them they look better.

It’s not vanity—it’s biology. Alcohol is toxic to every system in your body, and your skin is the first to reveal the truth.

The Hidden Emotional Cost of Moderation

“Just one glass” rarely feels like just one decision. It starts a tug-of-war in your head:

• Did I already drink too much this week?
• Am I being too hard on myself?
• Do I really have a problem?
  
  

That mental bargaining is exhausting. You end up breaking promises to yourself over and over again, and it chips away at your self-trust.

When you finally stop negotiating, a deep sense of freedom arrives. No more counting, no more “rules,” no more guilt. Just peace.

The Slippery Slope: Why “Just One” Rarely Stays One

Very few people actually stay at one glass. For most, one becomes two, weekdays slide into weekends, and before you know it you’re back at daily drinking, wondering how you got there.

The longer you drink, the faster that slope accelerates. Stress, hormones, and life all pile on, and suddenly moderation doesn’t feel possible anymore. That’s because it rarely is.

How to Quit for Good Without White-Knuckling

Quitting doesn’t mean deprivation, it means reclaiming your energy, health, and peace of mind. Here’s where to start:

• Get honest. Ask yourself what alcohol is actually costing you right now. Write it down.
• Replace rituals. Pour a mocktail, steep some tea, read before bed, take a therapy walk. Create new signals for relaxation.
• Build supports. Coaching, therapy, women’s communities, or accountability tools like Soberlink can make the journey easier.
• Expect the arc. Sleep, mood, and energy don’t bounce back overnight. Notice the milestones: 30, 60, 90 days. Each stage brings new clarity.
  
  

FAQs & Gentle Reframes

Can I just be a “social only” drinker? For most women, this slides back into regular use. The science on risk doesn’t separate weekday wine from party wine.

Isn’t red wine heart healthy? That story was oversold. Whatever small heart benefit once suggested doesn’t outweigh the cancer and hormonal risks.

What if my partner still drinks? Boundaries are key. Have scripts ready, limit triggers, and set up your own alcohol-free rituals.

Choose Your Future Self

Alcohol doesn’t relieve stress, it delays it and adds health risks you don’t need. Real freedom is energy, clarity, self-trust, and the ability to wake up proud of yourself.

Start small. Choose one ritual today, tell someone you trust, and give yourself the gift of peace.

Thank you for listening!

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Resources Mentioned:

Sober 1:1 Coaching 

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The After-Emotional Sobriety Guide

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In the Flow Book 

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