The Tamsen Show: What Alcohol Is Really Doing to Your Hormones and Belly Fat

Episode Release Date: July 23, 2025
Host: Tamsen Fadal
Guest: Dr. Brooke Scheller, Doctor of Clinical Nutrition and Author of How to Eat to Change How You Drink

Introduction

In this enlightening episode of The Tamsen Show, host Tamsen Fadal delves deep into the intricate relationship between alcohol consumption, hormonal balance, and belly fat, particularly focusing on women navigating perimenopause and midlife. Joined by Dr. Brooke Scheller, an expert in clinical nutrition and author dedicated to helping women redefine their relationship with alcohol, the conversation uncovers the multifaceted impacts of alcohol on both physical and mental health.

Dr. Brooke Scheller’s Journey and Expertise

Dr. Brooke Scheller shares her personal and professional journey, highlighting how her own struggles with alcohol led her to specialize in clinical nutrition focused on sobriety and hormonal health.

[04:19] Dr. Brooke Scheller: "I have been in the field of nutrition for 13, 14 years, and alcohol has always been a part of it... It really became something that is opening you up to a brand new part of your journey."

Bringing her expertise, Dr. Scheller emphasizes the lack of comprehensive discussions around alcohol's physiological effects, particularly on hormones, gut health, and the brain. Her mission is to bridge this knowledge gap and provide actionable solutions for women seeking to reclaim their health.

The Growing Concern: Alcohol Consumption Trends

The episode addresses the alarming trend of increased alcohol consumption, especially exacerbated during the COVID-19 pandemic. Dr. Scheller cites recent research indicating:

[03:42] Dr. Brooke Scheller: "In 2025, 49% of Americans are looking to quit or cut back, change their alcohol use habits... it's the natural trajectory now that we're moving beyond those times."

This surge in alcohol use correlates with rising health issues, including infertility and hormonal imbalances, underscoring the urgent need for awareness and intervention.

Alcohol’s Impact on Hormones and Health

Dr. Scheller provides a comprehensive overview of how even moderate alcohol consumption can disrupt hormonal balance, leading to various health complications:

• Cancer Risk:

  [13:26] Dr. Brooke Scheller: "Alcohol increases the risk of seven different types of cancer... There's a very, very direct link between breast cancer... because of the way that alcohol influences hormones."

• Hormonal Imbalances in Women:

  [18:49] Dr. Brooke Scheller: "Alcohol influences hormones in women by disrupting the liver's ability to regulate estrogen, leading to an excess of estrogen byproducts that increase cancer risk and exacerbate perimenopause symptoms."

• Impact on Men’s Hormones:

  [18:49] Dr. Brooke Scheller: "In men, it decreases testosterone production and increases the conversion of testosterone into estrogen, leading to excess estrogen symptoms."

These hormonal disruptions not only elevate cancer risks but also contribute to mood swings, fatigue, and weight gain, particularly around the midsection.

Effects on the Brain and Cognitive Health

The discussion highlights how alcohol consumption accelerates brain aging and impairs cognitive functions:

[04:08] Dr. Brooke Scheller: "Research in 2022 showed a decrease in gray matter and white matter volume in the brain from even just one drink per day. So it's increasing the rate of aging in our brain."

This neurodegenerative impact underscores the long-term cognitive risks associated with regular alcohol intake.

Cortisol, Blood Sugar, and Stress

Dr. Scheller demystifies the misconception that alcohol alleviates stress, explaining its actual effects on cortisol and blood sugar levels:

• Increased Cortisol Levels:

  [22:09] Dr. Brooke Scheller: "Alcohol increases cortisol, making stress worse. Depending on the amount, it can take up to seven days for cortisol levels to return to baseline."

• Blood Sugar Fluctuations:

  [38:27] Dr. Brooke Scheller: "When blood sugar is low, it causes an increase in cortisol, making us more susceptible to cravings and stress."

These hormonal imbalances lead to a vicious cycle of increased stress and further alcohol consumption, negatively impacting overall health and weight management.

Functional Sobriety and Healing

Dr. Scheller introduces the concept of functional sobriety, which not only involves reducing or eliminating alcohol intake but also focuses on healing the body from the damage caused by alcohol:

[24:15] Dr. Brooke Scheller: "We can bring things back into balance. It's not that we increase cortisol levels, they never come back to normal, but we can support and repair those systems."

Key strategies include:

• Nutritional Support: Incorporating foods that support liver health and hormonal balance, such as beets and cruciferous vegetables.
• Supplements: Using herbs like ashwagandha and L-theanine to stabilize cortisol levels and reduce stress-related cravings.
• Mindful Eating: Maintaining stable blood sugar levels through frequent, balanced meals to prevent stress-induced drinking.

Practical Steps to Reduce Alcohol Consumption

For listeners contemplating reducing their alcohol intake, Dr. Scheller offers actionable advice:

1. Increase Meal Frequency:

   [38:27] Dr. Brooke Scheller: "Having more frequent meals and never skipping an afternoon snack can prevent blood sugar dips and subsequent cravings."

2. Incorporate Functional Beverages:
   Utilizing mocktails enriched with supplements like ashwagandha to replicate the relaxing effects of alcohol without the negative health impacts.

3. Start Small:
   Gradually reducing alcohol intake by setting achievable goals, such as cutting back to a few times per month instead of daily drinking.

4. Educate and Support:
   Engaging with resources like Dr. Scheller’s book How to Eat to Change How You Drink, following supportive social media accounts, and connecting with communities focused on sobriety.

Debunking Myths About Alcohol

A significant portion of the conversation is dedicated to debunking common myths surrounding alcohol consumption:

[44:15] Dr. Brooke Scheller: "The biggest myth is that alcohol is giving us something beneficial. Whether it's social benefits or stress relief, we need to question that status quo."

Key takeaways include:

• False Health Benefits: Recent research challenges the perceived cardiovascular and other health benefits of moderate drinking.
• Perception of Habit vs. Addiction: Understanding that habitual drinking can have similar physiological impacts as an alcohol use disorder, emphasizing the importance of self-assessment regardless of drinking frequency.

Conclusion and Call to Action

Tamsen Fadal concludes the episode by encouraging listeners to reflect on their alcohol consumption and its impact on their health. She invites them to connect on social media and share their experiences, fostering a community of support and informed decision-making.

[47:28] Tamsen Fadal: "I want to know how this episode impacts you. Are you drinking less? Are you considering going sober now? I would love to hear what you think about this."

Dr. Scheller reiterates her availability for support and the importance of starting small to make meaningful changes.

[46:58] Dr. Brooke Scheller: "Take a look. You don't have to make a big, major change, but it might be something that changes everything for the better."

Key Quotes

• Dr. Brooke Scheller:

  "[04:19] I have been in the field of nutrition for 13, 14 years, and alcohol has always been a part of it... It really became something that is opening you up to a brand new part of your journey."

• Dr. Brooke Scheller:

  "[22:09] Alcohol increases cortisol, making stress worse. Depending on the amount, it can take up to seven days for cortisol levels to return to baseline."

• Dr. Brooke Scheller:

  "[44:15] The biggest myth is that alcohol is giving us something beneficial. Whether it's social benefits or stress relief, we need to question that status quo."

Final Thoughts

This episode serves as a critical reminder of the pervasive and often underestimated effects of alcohol on women's health, especially during the hormonal fluctuations of midlife. Through Dr. Brooke Scheller’s insights, listeners gain a deeper understanding of the physiological consequences of alcohol and are empowered with strategies to foster a healthier, more balanced lifestyle.

For those seeking further information, Dr. Scheller’s book How to Eat to Change How You Drink and her online resources provide valuable tools for embarking on the journey toward functional sobriety and hormonal wellness.