No 15 – Alcohol, Coffee, and Habits

Alcohol, Coffee, and Habits
Start Reading

Vice and Virtue in the Gut World

For years, he thought small indulgences were harmless. A glass of wine, a strong espresso, the occasional painkiller. Not excess, not abuse - just comfort. But as his journey deepened, he realized something subtle: even the “little things” were messages to the microbiota.

Alcohol, for instance, carried more weight than he expected. Studies showed that regular drinking - even at moderate levels - could weaken the gut barrier and nudge the microbial balance toward more inflammatory species. But here the nuance mattered: while chronic intake was clearly disruptive, occasional wine, especially with meals, carried polyphenols like resveratrol that could balance the equation. He decided to let it be a ritual, not a routine - one glass a week, never more, always with food.

Coffee turned out to be trickier. Rich in polyphenols, it could actually nurture beneficial microbes like Bifidobacterium. But when overused, as he often did - too many cups, on an empty stomach, or in times of stress - it stopped helping and started amplifying cortisol and acidity. He didn’t abandon it; instead, he redefined it. A well-rested morning deserved coffee. A sleep-deprived one? Chicory root did the job. The shift wasn’t abstinence- it was alignment.

Painkillers, too, demanded respect. He knew from the literature that NSAIDs could erode the gut lining and alter microbial diversity. They weren’t forbidden, but they weren’t casual either. Now, when he needed them, he paired the dose with hydration, fiber, and collagen support - small steps, perhaps unproven, but intentional.

The changes weren’t dramatic. They were quiet. More stable sleep. A calmer stomach. Skin that looked clearer, less reactive. His CRP levels - an inflammation marker - drifted down, slowly but steadily. It wasn’t one thing. It was everything, adjusted just enough to tip the balance.

He realized pleasures weren’t the enemy. They became teachers. A glass of wine asked: Will this nourish or inflame? Coffee asked: Am I rested enough to enjoy this? Even a pill asked: Do I really need this right now? The answer wasn’t always “no.” It was about choosing when to say “yes.”

Every sip, capsule, and swallow was a dialogue with his microbes. And he had finally learned to listen.

Next week: The Great Fermentation Experiment” — when bacteria take center stage: fermented foods and the secret of longevity.