Health
Doctors reveal what ‘reasonable’ drinking looks like — and who should avoid alcohol
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With 40% of adults resolving to drink less alcohol in 2026, according to a recent survey, some may be struggling to find a healthy balance.
Health experts agree that each person’s relationship with alcohol is unique, based on history, tolerance and lifestyle.
Dr. Ezekiel Emanuel, a Pennsylvania-based oncologist and author of the new book “Eat Your Ice Cream: Six Simple Rules for a Long and Healthy Life,” has noted that indulging in certain activities – like eating ice cream or drinking alcohol – may not be healthy to do every day, but can provide some benefits in moderation.
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“There has been a lot of research on alcohol,” he said in a recent interview with “CBS Sunday Morning.” “The safest level is probably zero. There are some studies … where it’s half a cup a day, three cups a week.”
“On the other hand, 60% [to] 65% of the public drinks,” he went on. “You’re not going from 65% to zero, so you have to give people reasonable advice.”
A doctor shared “reasonable” drinking advice for striking a balanced relationship with alcohol. (iStock)
Emanuel advised against binge-drinking or drinking alone, both of which are “really bad for you.”
“[But] if you’re using alcohol as a lubricant for social interaction, which many people do, that’s probably good,” he said. “You’re getting some benefit from the social interaction.”
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When social drinking becomes risky
While drinking’s stress-relieving factors may be helpful for some, indulging in alcoholic drinks can be risky for those with a pre-disposition to addiction, experts caution.
In a recent episode of “The Huberman Lab” podcast, Dr. Andrew Huberman and guest Dr. Keith Humphreys, professor of psychiatry and behavioral sciences at Stanford School of Medicine, discussed the fine line between indulging for pleasure and potentially fostering an issue.
Experiences with alcohol can be different for every individual, experts say. (iStock)
According to Huberman, who is also a Stanford University neuroscientist, up to 10% of people experience alcohol as a “dopaminergic,” making them feel “spectacularly good.”
Others may drink and experience a cue to stop, like dizziness, nausea, “blacking out,” severe hangovers or other negative effects.
“The safest level is probably zero.”
“Some people really can drink five or six drinks, and then the next day they’re at work hammering away,” he said. “The conversation becomes very difficult to have, because it sounds like it’s highly individual how people will react.”
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High-risk groups
One of the greatest risk factors for becoming an alcoholic is having your first drink before the age of 14, according to Huberman.
“I find that some people will have their first drink, and it’s like a magic elixir for their physiology,” he said. “And there are very few things that can get somebody like that to stop drinking, except the risk of losing everything.”
While drinking’s stress-relieving factors may be helpful for some, indulging in alcoholic drinks can be risky for those with a pre-disposition to addiction, experts caution. (iStock)
Humphreys said the biggest indicator of personal risk is whether alcoholism runs in someone’s family — particularly if their parents were alcoholics.
“The father-to-son link is the strongest one you see in genetics,” he said. “Men drink more than women do … whether they’ve got an alcohol problem or not.”
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Drinking alcohol has been shown to be particularly harmful for women, as the risk of developing hormone-related cancers substantially increases.
Risk vs. benefit
For those who are not predisposed to addiction, Huberman noted that some studies suggest that certain types of consumption are OK in moderation, such as drinking red wine or having a maximum of two drinks per week.
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“I would love to believe [red wine] is healthy,” Humphreys responded. “It’s not … Why would there be a benefit to red wine that wasn’t in other alcoholic beverages?”
“There might be some cardiac benefits, but we don’t get to live our lives as single organs. We have a whole body,” he went on. “If that’s true, it’s smaller than the cancer risk. So, your net is you’re not going to get any mortality reduction from drinking alcohol.”
“I would love to believe [red wine] is healthy,” one expert said. “It’s not … Why would there be a benefit to red wine that wasn’t in other alcoholic beverages?” (iStock)
Drinking two drinks per week — such as a 12-ounce beer, 4-ounce glass of wine or a 1-ounce shot of liquor — poses only a “very small risk” of health complications, but it’s not something Humphreys would recommend, as it’s “just not good for you,” he said.
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Despite the risks, however, the experts acknowledged the stress-relieving and social benefits of having a drink.
“Getting together with friends is enjoyable, enriching,” Humphreys said. “Good food and good wine taste good, and I value those things. And there are many other decisions we make like that where we endure some risk because we care about something else.”
“It’s dangerous for someone my age to hike up a mountainside probably, but if the view is spectacular, I can say, ‘Oh, I’m going to accept that risk.’”
“Good food and good wine taste good, and I value those things.”
What’s become most dangerous about social drinking, according to Humphreys, is that some people feel they need to explain themselves when they stop.
Huberman echoed, “If you don’t drink at parties, or you refuse an offer of alcohol, people think there’s something wrong with you.”
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Given recent data on the risks of alcohol consumption, Humphreys said it should be simple to say no, much like opting not to smoke a cigarette.
“Health is a reason people still accept, I think, as a legitimate [reason] for changing behavior,” he added.
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No sex for the win? This was the advice given to this year’s NBA champions.
New York Knicks owner James Dolan addressed the now-champs as they headed into the playoffs in April 2026, acknowledging their high potential to eventually win the championship.
“I don’t know if you understand what it would mean for you to win a championship this year … It would be life-changing,” he said. “It will stick with you the rest of your lives, and if you don’t win, you’ll be thinking about it the rest of your lives.”
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As Dolan’s inspirational speech to the team went on, he explained how the next 10 weeks would require each player to make sacrifices – watching their diets, getting proper sleep and perhaps even abstaining from sex.
“You need sacrifice and you need to eliminate all the distractions around you,” he said.
Jalen Brunson of the New York Knicks celebrates with the Bill Russell NBA Finals Most Valuable Player Award trophy and Knicks owner James Dolan after defeating the San Antonio Spurs in Game Five of the 2026 NBA Finals at Frost Bank Center in San Antonio, Texas, on June 13, 2026. (Gregory Shamus/Getty Images)
“I had this idea that maybe you should give up sex for the next 10 weeks,” the owner said. “You don’t have to give up sex for the next 10 weeks – but, like the Spartans … They denied themselves, so that they can have an edge. Get the edge.”
This received a few snickers from the team, and Dolan responded, “Don’t tell [your wives and girlfriends] you’re not going to have sex and don’t tell them it was my idea. But let them know what this is going to be like … and how they’re going to have to sacrifice, too.”
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Dr. Anna Elton, licensed marriage and family therapist and clinical sexologist in Massachusetts, confirmed that this belief has been around for centuries, dating back to the ancients Spartans and early Olympic competitors.
Avoiding sex can preserve energy, increase aggression and sharpen focus, according to Elton.
The theory behind abstaining from sex for better athletic performance supports that it can preserve energy, increase aggression and sharpen focus. (iStock)
But modern research has found little evidence that consensual sexual activity negatively impacts strength, endurance, reaction time or athletic performance when it occurs at least 10 hours before competition, the doctor countered.
However, “activity very close to competition may affect recovery measures,” she added. What may be more important, according to Elton, is the psychological value of abstinence.
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“Choosing to abstain can reinforce discipline and total commitment to a larger goal,” she said. “In those cases, the advantage may come more from mindset and focus than from any physical effect.”
“Whether the sacrifice is alcohol, social activities, favorite foods or sex, the message is often the same: ‘We are all in.’”
New York Knicks guard Jalen Brunson celebrates with teammates after the Knicks defeated the San Antonio Spurs in game five of the 2026 NBA Finals at Frost Bank Center in San Antonio, Texas, on June 13, 2026. (Geoff Burke/Imagn Images)
The science of abstinence
This discussion has historically focused on men, which Elton said is often based on “misconceptions about testosterone and energy depletion.”
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“Research has not demonstrated that normal sexual activity causes a meaningful decline in athletic performance, and concerns about testosterone depletion have not been consistently supported by the evidence,” she said.
“For women, sexual activity may have additional benefits related to stress reduction, emotional regulation and relationship satisfaction.”
Abstaining from sex for athletic performance may create a sense of discipline, minimize distractions, maintain focus on training and reinforce a team culture centered on sacrifice and commitment, experts say. (iStock)
In a separate interview with Fox News Digital, Dr. Anthony Puopolo, a men’s health expert and lead medical provider for RexMD, echoed Elton’s assessment that research largely does not support abstinence as a performance enhancer.
This is despite a small amount of evidence that suggests engaging in sexual activity within two hours of competition could pose a risk to cardiovascular recovery.
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“Unfortunately, nearly all studies (99%) have been conducted in males aged 20 to 40, so there is virtually no data on female athletes, older athletes or diverse populations,” said the Puerto Rico-based expert. “We know what to tell the Knicks, but we are not sure what to recommend for the New York Liberty.”
Importance of connection
Elton said abstinence may still offer psychological benefits for some competitors. “For some athletes, it can become part of a pre-competition ritual that enhances confidence,” she told Fox News Digital.
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Some other potential benefits of sexual activity include stress reduction, improved sleep, mood enhancement, emotional connection with a partner and relief from performance-related tension.
“Strong, supportive relationships are associated with better psychological resilience, which can be valuable during high-pressure competitions,” Elton said.
“One of the most overlooked performance advantages may be having a supportive relationship waiting at home,” a doctor said. (iStock)
“Ultimately, there is no universal rule,” she went on. “What helps one athlete perform at their best may not help another.”
Elton stressed that sleep, recovery, nutrition, stress management and support from loved ones are universal performance boosters.
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“Athletes devote tremendous attention to training their bodies, while overlooking the importance of their personal relationships,” she cautioned. “A supportive partner can be one of the greatest assets during a demanding season.”
“If competition requires temporary sacrifices, make those decisions together and keep communication open.”
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Eliminating sugar from your diet may seem like the key to healthy eating, but research suggests it could have unintended effects on digestive health.
A study presented at ENDO 2026, the Endocrine Society’s annual meeting, suggests that a total lack of sucrose, or table sugar, may harm gut health and disrupt the body’s natural metabolism.
To explore how the total absence of dietary sugar impacts the body, researchers at the Dasman Diabetes Institute in Kuwait City conducted a 16-week study on two groups of mice. Both groups were placed on a low-fat diet, but with one critical difference.
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One group consumed a low-fat diet that included a standard amount of sucrose, while the other group ate a low-fat diet that was completely sugar-free, according to the study’s press release.
Throughout the trial, the scientists monitored a wide variety of physiological factors, including the animals’ weight, glucose tolerance, insulin sensitivity, hormone levels, internal inflammation and the specific composition of their gut bacteria.
A total lack of dietary sugar can cause imbalances in the gut bacteria and lead to signs of fatty liver disease, even without any weight gain, researchers said. (iStock)
The study outcome suggested that completely removing sugar caused several unexpected health problems.
“Completely removing sucrose from a low-fat diet may unexpectedly disrupt gut health and promote inflammation and metabolic dysfunction,” Rasheed Ahmad, principal scientist and head of the Immunology & Microbiology Department at the Dasman Diabetes Institute, said in the release.
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Even though the mice on the sugar-free diet did not gain any extra weight compared to the control group, their internal health indicators deteriorated.
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The animals that lacked sucrose developed an imbalance in their gut microbes and increased inflammation within the intestines and liver.
They also showed signs of poor glucose regulation, insulin resistance and cellular changes associated with fatty liver disease, according to the research.
Future dietary guidelines may shift away from strict, absolute sugar bans and instead focus on overall gut health through balanced nutrition. (iStock)
“The findings suggest that complete removal of sucrose from a low-fat diet may negatively affect gut microbiota and metabolic health,” Ahmad concluded.
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While the risks of high-sugar diets are well-established, the researchers noted that little attention has been given to the effects of completely eliminating sugar from low-fat meals.
Scientists say these new findings highlight that dietary carbohydrates play a valuable role in supporting balance between the immune system and the gut microbiome.
Completely cutting sucrose from a low-fat diet can unexpectedly trigger gut inflammation and disrupt the metabolism, experts say. (iStock)
Because this research was conducted on mice over a relatively short 16-week period, further clinical trials are necessary to determine whether a completely sugar-free diet causes the same gut and liver inflammation in humans.
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Additionally, the study focused specifically on removing sucrose from low-fat meals, meaning the results might not apply to people eliminating sugar while following higher-fat or ketogenic eating plans, the researchers noted.
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The team believes that future dietary guidelines may shift away from strict, absolute sugar restrictions and instead place a greater emphasis on maintaining a diverse, healthy population of gut bacteria through balanced nutrition.
“In the long term, these findings could help improve strategies for preventing and managing metabolic disorders, fatty liver disease and chronic inflammatory conditions,” Ahmad said.
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