The 30-Day Alcohol Free Blueprint | Part 1 (Days 1-7)

Welcome to Part 1 of the 30-Day Alcohol Free Blueprint, a 5-Part series to help ANYONE conquer 30-days without alcohol.

In this episode, host Jesse Carrajat provides a blueprint for a successful first week alcohol free. We cover the science of alcohol, including what it is, and what’s happening in our body as we abstain from alcohol for the first 7 days. We also offer 4 science-backed tips to help bulletproof your habits and environment to keep you on track.  

Don’t miss this episode, and be sure to tune in to Part 2, where we’ll unpack days 8-15 in your alcohol free journey.

  • Huberman Lab episode on the science of alcohol: https://www.youtube.com/watch?v=DkS1pkKpILY
  • Reframe blog post on the alcohol withdrawal timeline: https://www.joinreframeapp.com/blog-post/a-timeline-of-what-happens-when-you-quit-drinking
  • AUD quiz: https://auditscreen.org/check-your-drinking/
  • Sober Strength episode on Alcohol Use Disorder: https://youtu.be/5VFEfuTFbFA?si=2E0qYEJAEVN04qyC
  • Sober Strength episode on “California Sober”: https://www.youtube.com/watch?v=gu-f7GpVkVw
  • Best NA options (according to Bon Appetit): https://www.bonappetit.com/story/best-non-alcoholic-drinks
  • Utilize a daily drink tracker
  • Start exercising, or add complexity/challenge to your current training
  • Practice mindfulness to reduce stress
  • Consider adopting non-alcoholic (NA) beverages
KEY TAKEAWAYS (ie. if you only remember a FEW things...)
  1. Alcohol is a psychoactive substance that primarily affects the central nervous system by depressing it, leading to physical dependence and tolerance.
  2. During the first week of an alcohol-free journey, withdrawal symptoms may include irritability, anxiety, sleep disturbances, triggers, and cravings.
  3. Bulletproofing your habits and environment can support an alcohol-free journey, including adopting a drink tracker, exercising, practicing mindfulness, and exploring non-alcoholic alternatives.
  4. Staying committed and strong on the journey to a healthier and happier life is key.


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Discover, master, and sustain YOUR optimal relationship with alcohol.  Hosted by USMC veteran, health/fitness coach, and mental health advocate Jesse Carrajat, this podcast dives deep with leading experts and thought leaders to explore alcohol, emotional health, and the transformative power of fitness and mindful living.

Whether you're sober, sober curious, or simply seeking to improve your relationship with alcohol, each episode offers science-based strategies and inspirational stories to empower you to conquer habits, manage stress, and unlock your strongest, most authentic self. #LiveDeep