Welcome to our Friday newsletter. It is the end of January. Our days are getting longer and we are officially 48 days away from first day of spring.

This week, Simply Dished dug into new research on how alcohol affects your health. The research dispels some popular myths about alcohol. We also looked into a popular sport invented by three dads in Washington (can you guess what it is?) and tactics to prevent sabotaging the gains in your workout.

Join our growing community of health-minded and curious readers 👉 Subscribe here

If you are enjoying the newsletter, share this email with others 👉 Copy email URL

Health & Wellness

Alcohol’s Impact: Gut, Brain & Overall Health — What Science Says

Alcohol consumption is a routine part of many people’s lives, but the effects on your health are profound. Research sheds light on how alcohol disrupts gut health, damages neurons, and impacts overall well-being. Here’s what the studies—and experts—say.

🦠 Alcohol and Gut Health

Alcohol disrupts the gut microbiome, killing off beneficial bacteria and increasing intestinal permeability (a “leaky gut”). This allows harmful substances, such as endotoxins, to enter the bloodstream, triggering systemic inflammation and contributing to diseases like liver damage and neuroinflammation.

• A study published in the Journal of Clinical Medicine highlights that chronic alcohol use impairs gut barrier function, stating:

🧠 Alcohol’s Effect on the Brain

Alcohol has neurotoxic effects, damaging neurons and impairing brain function. Chronic drinking accelerates brain atrophy, particularly in areas responsible for memory and decision-making. It also increases oxidative stress, which contributes to cognitive decline.

A recent study conducted by Department of Biomedical Engineering, University of New Mexico on the effects of alcohol and the central nervous system notes the following:

“The central nervous system (CNS) is the major target for adverse effects of alcohol and extensively promotes the development of a significant number of neurological diseases such as (PMCID: PMC8222771):

• stroke

• brain tumor

• multiple sclerosis (MS)

• Alzheimer's disease (AD)

• Amyotrophic lateral sclerosis (ALS)

The surface and deep areas of your brain contain gray matter, which gets its color from the cell bodies of neurons.

For your white matter to be healthy, it needs good blood flow and nutrients.

Decreased blood flow (ischemia) and nutrients to the white matter can cause damage to these nerve fibers (axons) including swelling, breaking and complete loss. Just as your lawn may not look healthy without watering and nutrients (sunlight and fertilizer), your brain can get damaged with poor blood flow and an unhealthy diet.” 

The Journal of Neuroscience notes:

• “Ethanol exposure disrupts the blood-brain barrier, increases neuroinflammation, and accelerates neuronal loss.” (Read more: Journal of Neuroscience)

• Heavy drinkers are three times more likely to develop dementia than non-drinkers, according to a study in Lancet Public Health.

  

🧠 Apps for the Brain

Brain HQ has been scientifically backed and rigorously tested to provide better brain health through. proven brain exercises to build your cognitive resilience.

Lumosity: Brain Training which helps you sharpen your problem-solving skills. This cognitive training program is a fun, interactive way to train your brain and learn about how your mind works. It is used by over 100 million people worldwide.

🩺 Alcohol and Liver Health

The liver metabolizes 90% of consumed alcohol, but excessive intake overwhelms its detoxification capacity (See the research on how the body metabolizes alcohol here). This leads to fatty liver, cirrhosis, and liver inflammation.

A Journal of Hepatology study reveals:

“Chronic alcohol consumption increases oxidative stress and the accumulation of fatty acids in hepatocytes (heh·puh·tow·sites), leading to inflammation and fibrosis.”

Approximately 20% of chronic heavy drinkers will develop alcoholic liver disease, which significantly reduces lifespan.

🕰️ Alcohol and Longevity

Although some studies suggest moderate alcohol consumption may reduce heart disease risk, new evidence shows that even light drinking increases cancer risks, particularly for breast, colorectal and esophageal cancers.

Alcohol-free alternatives

Wildwonder Sparkling Probiotic Juice Drink w/Gut Health Immunity & Support https://amzn.to/42qpg9m

Hiyo Organic Social Tonic – Variety Pack, 12 Pack - N.A. Functional Seltzer, Sparkling Water Crafted with Organic Adaptogens, Nootropics & Botanicals               ​​https://amzn.to/3Wvph8m

Aplós Canned Variety Pack of Non-Alcoholic Cocktails, Formulated with Adaptogens and Botanicals, Low Calorie, No Added Sugar Beverage (8.5 fl oz. 8-pack) https://amzn.to/4avYwXa

📌 Simply Dished Takeaways

The CDC offers a free tool to identify your alcohol use levels to help you come up with a personalized plan for drinking less 👉 https://www.cdc.gov/alcohol/CheckYourDrinking/index.html

Apps like Sunnyside seek to help people adjust their lifestyle for healthier drinking habits.

And if you want a refresher on habits, check out our January Trends article 👉 here with winning tips from one of our favorite authors James Clear and his book Atomic Habits.

The Wide World of “Healthy” Sports

Three Dads, One Game: The Birth of Pickleball

There are no shortage of jokes and memes regarding the sport of pickleball. However Pickleball remains a popular paddle sport activity among players of all ages. While the game may not be growing in popularity as it was just a few years ago – its popularity and health benefits remain.

Let’s learn a little more about Pickleball.

It was the summer of 1965 in Bainbridge Island, Washington where the name “pickleball” was coined by Joan Pritchard. It was a reference to the “pickle boats” in rowing, which is a thrown together crew of rowers. Sometimes these rowing teams were even picked at random. It was the leftovers of rowers not selected on a team.

The name itself suggests that the sport is one that can be enjoyed by people of all ages and skill level. Unlike other paddle sports, such as Tennis, Pickleball has a lower barrier to entry where players can have fun while learning the game.

Health Benefits of Pickleball Participation

1. Cardiovascular Health – Pickleball provides aerobic exercise, improving heart health and circulation.

2. Muscle Strength & Endurance – Engages multiple muscle groups, enhancing strength and endurance.

3. Balance & Coordination – Improves stability and motor control, reducing fall risk, especially in older adults.

4. Cognitive Benefits – Encourages strategic thinking, quick decision-making, and mental agility.

5. Weight Management – Supports calorie burning and weight loss through consistent physical activity.

6. Social Interaction – Fosters community and social engagement, reducing loneliness and isolation.

7. Psychological Well-Being – Boosts mood, reduces stress, and promotes mental health.

8. Low Impact Exercise – A joint-friendly sport that is accessible to adults of all ages and fitness levels.

Want a more comprehensive breakdown about the health benefits check out the findings 👉 https://pubmed.ncbi.nlm.nih.gov/39025467/ 

Workouts

Stop Sabotaging Your Workouts: The Biggest Strength Training Mistakes (and How to Fix Them)

Strength training is one of the most effective ways to build muscle, boost metabolism, and improve overall health. But here’s the hard truth—most people unknowingly make critical mistakes that hold them back. Worse, some of these mistakes lead to injuries, burnout, and frustration.

Let’s cut through the noise. Are you warming up properly? Choosing exercises with intention? Training at the right intensity? If not, your workouts might be doing more harm than good.

The Most Common Strength Training Mistakes

• Skipping the Warm-Up – Jumping straight into heavy lifting? Big mistake. A proper warm-up preps your muscles, reduces injury risk, and improves performance.

•  Lifting Too Heavy, Too Soon – Lifting more than you can handle doesn’t just kill form—it wrecks your joints and increases injury risk. Strength comes with time. Build up gradually.

•  Poor Exercise Selection – Wandering from machine to machine without a plan? That’s a recipe for plateauing. Choose exercises that align with your goals.

• Rushing Through Reps – Speed kills (your gains). Fast reps reduce time under tension, making your workout far less effective. Control each movement.

•  Overtraining – More isn’t always better. Skipping rest days leads to fatigue, decreased performance, and potential injury. Train smarter, not harder.

• Under-eating – Strength training without proper fuel? That’s like driving a car on empty. Prioritize protein and complex carbs to maximize recovery.

• Ignoring Hydration – Dehydration leads to dizziness, muscle cramps, and poor performance. Water should be your constant training partner.

How to Fix These Mistakes (Starting Now)

• Warm up properly—dynamic stretches, mobility drills, and light cardio for 5–10 minutes.

• Follow a structured program tailored to your experience level and goals.

• Use SMART goals to stay focused: Specific, Measurable, Attainable, Relevant, and Time-Based. (Need a refresher? Check out our first newsletter.)

• Perform reps at a controlled, intentional pace. Quality over quantity.

• Prioritize rest and recovery—schedule rest days, get quality sleep, and incorporate active recovery.

• Fuel your body with a nutrient-dense diet that supports muscle growth and repair.

• Hydrate. Then hydrate again.

Helpful Resources for Smarter Training

Want to step up your game? Check out three Instagram reel’s for pro tips:

• Jake.Beast shares insights on smarter workouts, focusing on efficiency and intelligent training. Get inspired to train smarter, not harder: Watch the reel!

• Not Training to Failure: Jake emphasizes the importance of not always training to failure. By leaving a few reps behind, you can avoid overtraining and reduce injury risk while still making progress. Watch this reel!

• Analyze Technique: Proper form is the backbone of effective strength training. Check out this reel for tips on perfecting your technique: Watch here!

Strength training should build you up—not break you down. Make small, smart adjustments, and watch your progress take off.

That’s it for today. Enjoy the weekend. As always let us know how you like the newsletter. Connect with us on YouTube, Instagram or X. Bye!

Don’t forget to Like 👍 Subscribe and turn on notifications 🔔

Sources say

PMCID: PMC6527027: https://pmc.ncbi.nlm.nih.gov/articles/PMC6527027/

Glucose Revolution: https://youtu.be/M3x_o5MBXb4?si=FcBWWJTHoq4BPxd4

Glucose Goddess: ​​https://www.instagram.com/p/DFVtGVtur9L/?igsh=azh3c3NsNHQ1Ymt0