The 98% Success Method to Go Alcohol-Free and Get Lean (James Swanwick) | Ep 325

Join Physique University (free for 2 weeks) to engineer your best physique using our science-based fat loss and muscle-building blueprint. – Do you feel like alcohol helps you relax? What if it’s quietly sabotaging your fitness, sleep, and focus? I welcome James Swanwick, former ESPN anchor and founder of Alcohol-Free Lifestyle, and we talk about why so many smart, health-focused people still drink, even when they know it’s holding them back. James breaks down the hidden impact alcohol has on your sleep, metabolism, hormones, and mindset, and why willpower alone isn’t the answer. He also shares how to reframe your relationship with alcohol using science-backed tools from his book “Clear” and his 90-day program. If you’re serious about building a strong body and a clear mind, this might be the shift you didn’t know you needed. Today, you’ll learn all about: 2:07 – How alcohol became culturally normal 5:07 – One drink a day still harms your brain 9:42 – The smiling assassins in our lives 13:14 – Alcohol vs food: the real cost 20:29 – The hormonal and metabolic toll 25:50 – Why “don’t drink” backfires 33:02 – Rewiring your environment and cues 38:19 – When to try non-alcoholic substitutes 42:34 – A glimpse into the alcohol-free life 47:32 – Outro Episode resources: James Swanwick’s book: CLEAR Alcohol-Free Lifestyle podcast Instagram: @jamesswanwick Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram