How to Eat to Change How You Drink by Brooke Scheller Summary

How to Eat to Change How You Drink provides a nutrition-focused approach to reducing alcohol consumption by addressing gut health, hormone balance, and neurotransmitter function. Dr. Brooke Scheller combines clinical expertise with personal sobriety experience to offer meal plans, supplement guides, and mindfulness practices that curb cravings and repair alcohol-related bodily damage.

This book is ideal for individuals seeking to moderate alcohol intake, explore sobriety, or improve overall wellness through nutrition. It’s particularly relevant for those experiencing fatigue, hormonal imbalances, or digestive issues linked to alcohol use.

Yes, reviewers praise its actionable strategies, science-backed insights, and relatable tone. While some critique recipe sections as filler, the book’s holistic approach to alcohol reduction through diet makes it a standout resource.

Dr. Scheller identifies four drinking patterns: Social Sipper, Stress Soother, Habitual Hedonist, and Weekend Warrior. Each archetype receives tailored nutritional advice to address specific triggers, such as using adaptogens for stress-related drinking or blood-sugar-stabilizing meals for habitual consumption.

The book explains how alcohol disrupts gut microbiota, increases intestinal permeability (“leaky gut”), and depletes nutrients like B vitamins. Solutions include probiotic-rich foods, bone broth, and zinc supplements to repair the gut lining and improve digestion.

The plan combines meal timing, nutrient-dense recipes (e.g., magnesium-packed leafy greens), and lifestyle adjustments like mindful drinking practices. It aims to reset metabolic function, reduce cravings, and improve energy levels through phased dietary changes.

Some readers find the recipe sections overly simplistic or redundant, suggesting linking to external cookbooks instead. However, most praise the book’s evidence-based strategies and compassionate tone.

Unlike abstinence-focused programs, Dr. Scheller emphasizes nutritional biochemistry to address alcohol’s physical hold. The book avoids moralizing language, instead offering science-backed tools like tyrosine supplements for dopamine balance and anti-inflammatory diets.

Key supplements include:

• N-acetylcysteine (NAC) for liver detoxification
• Magnesium for stress reduction
• Omega-3s for brain health

These are paired with dietary strategies to correct nutrient deficiencies caused by alcohol.

As a Doctor of Clinical Nutrition and someone in long-term sobriety, Dr. Scheller merges academic rigor with personal experience. Her Functional Sobriety® method has helped global clients improve brain function, hormonal health, and energy levels.

This metaphor frames alcohol as a metabolically disruptive “macronutrient” that impacts blood sugar and nutrient absorption. The book teaches readers to counterbalance its effects through protein-rich snacks and hydration strategies.

Yes, the program is designed for both sober-curious readers and those aiming to reduce intake. Techniques like “food sequencing” (eating protein before alcohol) and stress-reducing adaptogens help build mindful drinking habits.