How to Eat to Change How You Drink: Heal Your Gut, Mend Your Mind, and Improve Nutrition to Change Your Relationship with Alcohol

Nutritionist Scheller debuts with a studious program for curbing alcohol consumption through dietary decisions. Delving into the science behind gut health and alcohol, Scheller explains that drinking provides sustenance for “harmful microbes” in the intestines, causing them to proliferate and send chemical signals to the body that trigger cravings for more alcohol. To fight the urge to drink, she recommends eating every three to four hours, which makes less likely the drops in blood sugar that contribute to cravings, and eating at least 15 to 25 grams of protein per meal because high-protein foods are rich in amino acids that boost the production of the same neurotransmitters activated by alcohol consumption. Scheller also details beneficial supplements, herbs, and “lifestyle modifications,” providing such expected suggestions as meditation and getting enough sleep, as well as some readers might not be familiar with, including taking supplements of magnesium, which “chronic alcohol use depletes... in the bloodstream.” Scheller’s practical guidance is elevated by her compassionate tone: “I know that it may feel hard to see now, but trust that this process will show you a clearer view of what makes you happy and what truly does not.” The result is a solid guide to cutting back. (Dec.)