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This is Part 1 in what will be a three-part series on everything you need to know about alcohol. This first part explains how your body processes alcohol. The second and third parts will go into the effects of alcohol on your body and what you can do to help your body out when you’re drinking. Biochemistry How does your body process the alcohol you ingest? Note that when we say “alcohol” in this post, we’re referring to the molecule ethanol (also called ethyl alcohol, if you’re not into the whole brevity thing). Let’s start with the basic biochemistry. The breakdown of alcohol in your body occurs in two stages: These two chemical reactions are mediated by two different and specialized enzymes that break down alcohol (enzymes are proteins that catalyze chemical reactions): The first reaction is mediated by an enzyme called alcohol dehydrogenase. This enzyme removes a pair of electrons along with two hydrogen atoms from alcohol to make acetaldehyde (On paper this is chemically the same as removing hydrogen gas, hence the old-timey name de-hydrogen-ase).  The second reaction is mediated by an enzyme called – you guessed it – acetaldehyde dehydrogenase. This enzyme removes another pair of electrons (and a hydrogen atom) to allow water to bond with the acetaldehyde (in the form of a hydroxy group) to make acetate. At this point we are left with acetate, a harmless molecule – essentially vinegar. And this is as far as we need to go for the purposes of understanding alcohol metabolism from a biochemical standpoint.   How does the body metabolize alcohol Your liver – the major site of alcohol metabolism Where does this biochemistry take place? The vast majority of the alcohol you drink is processed by your liver after it is absorbed into your bloodstream from your gut. The basic path of alcohol through the body is: Ingestion in your mouth Into your stomach, where about 20% of the alcohol is absorbed directly through the stomach lining. The more food you have in your stomach, the slower the alcohol is absorbed here, and the longer it takes to move into your intestines. Into your small and large intestines (for simplicity, we’ll call this your “gut”), where most of the rest of the alcohol is absorbed through the intestinal lining. A small amount of the alcohol is directly metabolized here by the microbes living in your gut (which we’ll discuss in more detail in the next section). Into your bloodstream, where it circulates throughout the entire body, including your brain, muscles, etc., creating the various effects you feel from drinking (e.g. intoxication, hunger, etc. – more on this in part 2). Into your liver, where the two chemical reactions discussed above take place. Your liver produces sufficient amounts of both enzymes (alcohol dehydrogenase and acetaldehyde dehydrogenase) to quickly process the alcohol to acetaldehyde, and then to acetate. Importantly, almost none of the intermediate acetaldehyde escapes the liver; nearly all of it is immediately processed to acetate via the liver pathway.* However, the same is not true in the gut. *It’s worth noting that this is different for people with an acetaldehyde dehydrogenase deficiency, a genetic condition experienced by approximately 8% of the global population (citation). Your gut – the minor site of alcohol metabolism Interestingly, a small amount of the alcohol you drink is metabolized directly in the gut itself, rather than the liver (citation). This happens before the alcohol gets absorbed into the bloodstream, and is the result of biochemical activity in a surprising place: your gut microbiome.  The microbes in your gut (collectively known as your gut microbiome) also produce alcohol dehydrogenase enzymes, converting alcohol into acetaldehyde (citation).  However, unlike in your liver, these microbes only do the first step of the process. They do not subsequently convert acetaldehyde to acetate. And without that second reaction, acetaldehyde produced in your gut starts to accumulate. As such, while only a relatively small amount of alcohol is processed this way, it results in the largest amount of persistent acetaldehyde creation in your body (citation). In fact, so much acetaldehyde is produced by your microbiome that gut acetaldehyde concentrations can reach levels 5-10x higher than in the rest of your body. At this point, all that acetaldehyde is absorbed out of the gut into the bloodstream. This isn’t without consequence. Acetaldehyde is a very nasty molecule that wreaks havoc on your body and is responsible for a large share of the misery you might feel the day after drinking. We’ll go into more detail about this in a future post, but it is important to note that this is a major difference between the liver and the gut pathways for alcohol metabolism, and it’s at the heart of why ZBiotics’ first product exists.

How Your Body Processes Alcohol and Acetaldehyde While most of the alcohol you drink is quickly absorbed into the bloodstream for processing by the liver, a small amount is actually broken down directly in the gut – in large part by your microbiome – before it is absorbed. Our pre-alcohol probiotic is designed specifically to target gut-derived acetaldehyde, the unwanted byproduct of alcohol that your gut cannot break down on its own and primarily causes negative effects the next day. That function is normally sufficient to have a very meaningful impact, because gut-derived acetaldehyde is the largest source of acetaldehyde in the body for the vast majority of the population (citation). However, some individuals metabolize alcohol differently from others, due to differences in their biology. This can massively affect how alcohol makes them feel in ways Pre-Alcohol wasn’t built to address. Just one example is the estimated 8% of people worldwide who have difficulty naturally breaking down acetaldehyde in their liver, the main location of ethanol metabolism. This is due to a genetic mutation that impairs their liver’s natural mechanism for metabolizing acetaldehyde (citation). For this population, the liver – not the gut – is the primary source of acetaldehyde build-up in the body. This can lead to particularly uncomfortable responses to alcohol consumption. And because Pre-Alcohol operates in the gut, not the liver, these are responses that won’t be helped by our product. Every Microbiome is Different Another factor that can alter the experience of taking ZBiotics’ bioengineered probiotic is your gut-microbiome. Everyone’s gut-microbiome is unique and dynamic, constantly changing in response to diet, health, medications, and other environmental factors. The probiotic in Pre-Alcohol activates in the gut – normally without issue. However, if your microbiome's environment is in a particularly unique state, it may not support this activation. Such a case could be temporary or persistent, depending on the surrounding environmental factors affecting the gut. The idiosyncrasies of the gut microbiome may also be behind the rare customer feedback we receive about an upset stomach or bout of bloating. In some individuals, drinking alcohol causes gastrointestinal discomfort, which is not related to the probiotic they consumed beforehand. But, especially for first-time probiotic users, there is always a chance that the introduction of a probiotic – even a transient one such as ours – may cause some gastrointestinal discomfort (citation). These feelings are generally rare and short-lived. However, for anyone experiencing longer term discomfort, it’s important to contact a healthcare professional and make sure there’s nothing serious going on. Unique Microbiomes Mean More Possibilities The above factors are by no means an exhaustive list. There are many more that contribute to how our bodies tolerate and respond to alcohol. This relates to the emerging terms “personalized medicine” and “personalized nutrition,” which refer to approaches that tailor healthcare and diet to each person’s individual biology. That’s because we are increasingly learning that differences in our biology dictate how well our bodies respond to efforts to improve them. We now know it’s not “one size fits all” when it comes to health and wellness. In the future, it’s possible our unique genetic makeup could be used to uniquely improve the prevention, diagnosis, or treatment of a disease (citation). And, as mentioned, we all have unique microbiomes; even identical twins have distinct microbiomes (citation). The biological differences between each of us are many, and what works for one person may not work for another.

Key Takeaways Set yourself up for success by making mindful decisions before drinking, such as eating beforehand, pacing yourself, and planning your next day's activities. Ensure you get both quality and sufficient sleep to recover and feel your best the next day, especially if you have plans and responsibilities. Combat alcohol-induced sluggishness by sticking to your usual routines, like exercise and social activities, to help restore your energy and chemical balance. In previous blogs, we’ve gone in depth on how our bodies metabolize and are affected by alcohol consumption. Now, let’s talk about how to enjoy alcohol while still being able to feel good the next day. While alcohol comes with its downsides, it’s still a big part of social life and deeply rooted in cultures around the world. When we choose to drink, doing so mindfully—in ways that support our bodies’ ability to handle alcohol—allows us to enjoy it while still waking up fresh and well-rested the day after. Tips for drinking mindfully So, what are some ways to drink mindfully? Here are some essential practices to support your body when partaking in an alcoholic beverage or two. 1. Slow alcohol absorption by having food in your stomach Setting yourself up for a great next day after drinking starts before your first drink. You’ve probably heard the advice not to drink on an empty stomach, and for good reason. Eating beforehand slows the absorption of alcohol into your bloodstream, keeping your blood alcohol concentration (BAC) lower and giving your liver more time to process it efficiently. The result? You feel better the next day. In one clinical study, those who ate a light meal vs. a heavy meal before drinking saw 28% and 65% reductions in peak BAC, respectively, compared to those drinking on an empty stomach (Lin et al., 1976). Another study found that eating beforehand not only lowered peak BAC but also accelerated alcohol metabolism—boosting ethanol disposal rates by 36-50% (Jönsson & Jones, 1994). But what kind of food is most effective in slowing alcohol absorption? Research suggests that meals high in carbohydrates and fat have the strongest effect, followed by protein rich-meals (Sedman et al., 1976). Beyond slowing alcohol absorption and giving your liver more time to process it, eating before drinking also reduces alcohol concentration in the intestines. This can help minimize gut irritation from alcohol and acetaldehyde—yet another reason why fueling up beforehand sets you up for a better next day. 2. Make important decisions before you start drinking Don’t leave anything up to chance when it comes to alcohol. One of the first things impaired by drinking is your judgment. Studies show that alcohol disrupts the function of key brain regions responsible for decision-making and self-control, including the anterior cingulate cortex, lateral prefrontal cortex, and parietal brain region (Anderson et al., 2011). That’s why it’s essential to plan ahead. While spontaneity may sound fun in the moment, setting clear intentions before drinking can help you reduce the undesired next-day effects of alcohol—and more importantly, keep you safe: Decide how much you’re going to drink. Set a goal bedtime. Secure a safe ride home. Alcohol impairs executive functions, perception, psychomotor functions, reaction time, and vigilance. 35% of fatal road accidents are alcohol-related—don’t be a part of that statistic (Garrisson et al., 2021). 3. Support your liver and kidneys with plenty of water while drinking This might sound contradictory to what we have previously stated many times about the “alcohol causes dehydration” myth. While alcohol doesn’t cause the levels of dehydration we’ve been led to believe, drinking water is still a good idea for an entirely different set of reasons. For one, it helps you pace yourself between drinks. But beyond that, water plays a key role in supporting your liver and kidneys as they work overtime to metabolize ethanol. Staying hydrated aids the kidneys as they work to flush alcohol’s byproducts efficiently from your system. While in the liver, hydration helps maintain optimal blood volume, ensuring that alcohol metabolism continues smoothly without interruption. 4. Pace yourself Your liver can process alcohol at a rate of 0.15 g ethanol/L per hour (Jones, 2008: table 3.7), which translates to about 0.5-1.0 standard drinks per hour. This means that the faster you drink, the longer your body will be exposed to ethanol and acetaldehyde before your liver can process them. For example, if you have four drinks over four hours, your BAC will peak at the equivalent of two drinks, because your liver is continuously processing alcohol as you consume and it will largely be done processing one drink before you start the next. However, if you drink four drinks in one hour, your BAC will spike significantly higher, and it will take 3-4 hours for your body to metabolize enough alcohol to bring your BAC down to what it would have been in the slower drinking scenario (Cederbaum, 2012). Even if you consume the same total amount of alcohol in these two scenarios, drinking quickly means exposing your body to higher levels of toxic and inflammatory byproducts for a much longer period of time. Pacing yourself not only helps you stay in control but also minimizes prolonged exposure to these compounds. 5. Try to go to bed sober to get better quality sleep As noted previously, alcohol disrupts sleep by interfering with neurotransmitters in the brain, reducing REM sleep—particularly in the second half of the night (Ebrahim et al., 2013). Additionally, its muscle-relaxing effects increase the likelihood of obstructive sleep apnea, leading to irregular breathing, snoring, and further impaired sleep quality (Simou, Britton & Leonardi-Bee, 2018). As a result, it’s no surprise that consuming alcohol too close to bedtime causes next-day sleepiness and performance impairment (Roehrs & Roth, 2001). To minimize these effects, the key is to have as little alcohol in your system as possible when you go to sleep. Assuming your drinks are evenly spaced throughout the night, here’s a helpful approach to timing alcohol consumption: Make sure the number of hours between your first drink and when you go to sleep is at least 1.5 times the number of drinks you had that night. Stop drinking at least two hours before bedtime. For example, if you plan to have four drinks in a night and want to go to bed at midnight, aim to start drinking no later than 6 PM (4 drinks x 1.5 = 6 hours) and stop drinking at 10 PM. As you read about in tip #4, the timing of your drinks makes a big difference. If you drink from 10 PM to 2 AM and go straight to bed, the alcohol in your system won’t be processed until 5 or 6 AM. While alcohol's sedating effect may help you fall asleep more quickly, you're likely to experience frequent wake-ups as your BAC decreases. If you wake up at 9 AM, it will feel like you only got 3-4 hours of rest. However, if you stop drinking earlier (i.e., 8 PM to midnight), your body has more time to metabolize the alcohol, which means better sleep quality and a more rested next morning. 6. Get plenty of rest A lot of complex biochemical reactions occur in your body when you drink, many of which are beyond your control. While lack of sleep is a major factor in a rough next day, rest is one area where you can take charge with some advance planning. In addition to focusing on sleep quality, it’s equally important to ensure you get enough sleep. This is especially crucial if you have plans the next day. If you have a workout class at 10 AM Sunday morning, backtrack when you need to go to bed to ensure you get 7-9 hours of rest. From there, determine when to stop drinking to ensure those hours are truly restful. 7. Think of your routines and commitments the next day as requirements Alcohol affects the levels of serotonin and other neurotransmitters in your brain, which can initially make you feel more confident and relaxed. However, as the alcohol wears off, anxiety can set in. Physical symptoms and feelings of guilt can worsen this anxiety, as shown in studies of social drinking among students (McKinney & Coyle, 2005). In fact, alcohol-induced anxiety can last up to 16 hours (Karadayian et al., 2013). This can lead to procrastination on tasks, skipping events, and canceling activities like a workout the next day. Instead of spending all day on the couch, try pushing through and sticking to your plans, even if it’s difficult at first. Doing so will significantly reduce your overall discomfort. As much as possible, maintain your usual routines like exercise, outdoor activities, and chores. This will help restore your chemical balance and boost endorphin release in a healthier way. 8. Drink ZBiotics Pre-Alcohol Lastly, drink ZBiotics Pre-Alcohol Probiotic Drink before you start drinking. It’s designed to replicate the natural process of your liver, but do it in your gut. By drinking Pre-Alcohol, the goal is to augment your gut’s natural ability to digest acetaldehyde while you drink and while you sleep—helping you make the most of the next day. Mindful drinking starts before the first sip Every day is precious, and time is valuable. We all want to be able to enjoy a night out with friends while still making the most of the next day with productive work and fun activities. There’s no reason to waste an entire day on the couch just because you had a few drinks the night before. The good news is that it doesn’t have to be a tradeoff between a night out and the entire next day (or worse, the whole weekend). By incorporating mindful action, planning, plenty of rest, and self-care, you can strike a balance where you can enjoy the social benefits of drinking with friends and still wake up ready to dive into your planned activities.

Since launching in 2019, ZBiotics has been lucky to count thousands of people among our customers. We created ZBiotics Pre-Alcohol Probiotic for people who want to get the most out of life. Their active lifestyles and busy schedules mean that they care about what they’re doing tonight and tomorrow. Improving their morning after a night of drinks helps them live well no matter what life throws their way. ZBiotics Pre-Alcohol Probiotic is for anybody, but not everybody. We know that not everyone drinks alcohol and not everyone has a need for this specific bioengineered product. Our Pre-Alcohol Probiotic won’t work for people who don’t drink responsibly or expect a miracle the morning after. But for the people who do drink alcohol responsibly and are excited about this cutting-edge technology, we’re proud to have invented a first-of-its-kind probiotic drink that adds substantive value to their lives. So, what do ZBiotics customers have in common? In a recent survey, we asked our customers about the most important ways ZBiotics Pre-Alcohol Probiotic helps them live better after drinking. The top two responses were enjoying next day experiences and meeting next day responsibilities. Our customers aren’t only interested in the product for its revolutionary effect on acetaldehyde, but also for its ability to help them live full, healthy, happier lives. To really understand what life with it looks like, we included some customer reviews from real people we’re grateful to count among our customers. People Who Prepare ZBiotics Pre-Alcohol Probiotic customers drink responsibly. They know our product has no impact on intoxication—that’s why they treat it like insurance for the next day. 70% of our customers said they’re likely to reach for our product when they expect to have at least a couple of drinks or more than they usually do. They know how alcohol will make them feel the next day, so before they even start drinking, they make sure to set themselves up for success in the morning. But ZBiotics Pre-Alcohol Probiotic is just as functional whether you have one drink or three. Preparing for the third day of a music festival can share the same worries as a weekday beer with dinner if you have plans the next day. Customers need to think ahead because they’re living busy lives. Whether they’re professionals, parents, travelers, or other busy individuals, they want to enjoy happy hour or a nightcap without sacrificing their to-do list. For them, drinking our Pre-Alcohol Probiotic is an investment in tomorrow. “ZBiotics has been such a huge help for me in reducing my anxiety around having a drink or two with friends during the week! What used to cause a very inevitable and very obvious drop in my productivity and creativity the next day is now an enjoyable, stress-free night with friends.” - Kofi O., a software engineer and singer Health-Conscious ZBiotics customers put their health first, so they stick to the routines that make them feel their best. They’re not going to let a couple drinks get in the way of their morning workout! “Even last night, had a couple of beers, went to some breweries…and today, hiked 10 miles in the beautiful Washington State Cascade Mountains so thank you, ZBiotics, for letting us have our fun and live our lives, too.” - Kristin A., a Navy nurse and lover of the Great Outdoors When asked what activities they’re passionate about, 68% of our customers said fitness and 58% said healthy eating. They look to fitness and nutrition experts to stay informed and help them live an active, balanced life—one that can also include drinking in moderation. In fact, drinking mindfully and intentionally is how our customers incorporate ZBiotics Pre-Alcohol Probiotic into their healthy lifestyles. Living a healthy life also means maintaining healthy habits with alcohol. Social Creatures 59% of ZBiotics customers say that socializing is their main motivation for drinking. They’re excited to celebrate big events like weddings, birthdays, and holiday parties; they look forward to going on vacations with friends and family—and meeting new people along the way. For many people, drinking will be a part of social events, so our customers stay prepared with ZBiotics Pre-Alcohol Probiotic. They can live in the moment and not worry about how they’ll feel the day after, even when they’re traveling. Our Pre-Alcohol Probiotic is travel-friendly, not to mention they make a great, easy gift to share with friends before the drinking starts. “I went on a trip to Korea recently with some friends and brought ZBiotics with me. And it was a total life-saver. Going out drinking multiple nights in a row would usually make me super drained but I felt great! - Elizabeth B., LA-based travel and food aficionado Excited by Science ZBiotics Pre-Alcohol Probiotic is the world’s first genetically engineered probiotic on the market, and we love talking to our customers to learn what they’re most curious about. They ask great questions and give great feedback, knowing that the ZBiotics Pre-Alcohol Probiotic does something no other product does: breaking down acetaldehyde, a byproduct of alcohol that can contribute to rough mornings after drinking. Want in on a little trade secret? When we advertise, we almost always lead with our science. After years of testing and insights, we found out people are drawn most to our product because of our transparent, science-forward, and educational brand messaging. Our customers are as excited about this innovative technology as we are, and they seek out a deep understanding of how it works in their bodies. That naturally leads to a curiosity about things like genetic engineering, biology, and the microbiome. We’re more than happy to continue these important conversations. “One of the most practical and necessary synbio innovations yet - and yes, it actually works. My husband and I don’t drink without it.” - Abigail Y., an expert in the sustainable agriculture and food tech community Are You a ZBiotics Pre-Alcohol Probiotic Drinker? Chances are that you drink or know someone who drinks alcohol. But responsible drinkers know that alcohol comes with tradeoffs. Drinking water while drinking alcohol is important, but it doesn’t solve everything. Layered on top of responsible drinking, ZBiotics Pre-Alcohol Probiotic can help where other methods can’t. At ZBiotics, we use real, cutting-edge technology to help people who drink mindfully and always plan ahead, even before they take their first sip. If you want to feel prepared to wake up refreshed tomorrow, join the thousands of people who drink ZBiotics Pre-Alcohol Probiotic before drinking alcohol.

Key Takeaways We expanded our commitment to transparency in 2025, engaging directly with customers and stakeholders and increasing public education around genetic engineering. We contributed to the development of responsible genetic engineering frameworks, including early-stage design guardrails and foundational work toward future independent certification standards. We helped advance industry-wide conversations on responsible biotechnology, leading working groups, presenting at major conferences, and advocating for rigorous verification and clear communication. As the first company to bring a genetically engineered probiotic to market, the team at ZBiotics has always prioritized scientific rigor, responsible innovation, and transparency. In 2025, that commitment deepened in important ways. To reflect on the year’s progress, we sat down with our CEO and co-founder, Zack Abbott, to talk about the evolving landscape of genetic engineering and how ZBiotics continues to raise the bar for transparency and trust. A year defined by deeper transparency and broader dialogue This year, we focused heavily on transparency—creating new educational resources, engaging directly with customers through email, and sharing more detail about our use of genetic engineering and the principles that guide our decisions. We also conducted dozens of interviews with individuals spanning the spectrum of enthusiasm and concern for GMOs. These conversations helped illuminate where misunderstandings persist, where information is lacking, and where clear communication can meaningfully support public trust. One of the most important developments this year was our work on defining what conscientious genetic engineering looks like. This ongoing project is helping establish the foundational principles that could one day support an independent certification for genetically engineered products. How our vision for genetic safety evolved this year More than any other year, 2025 was shaped by conversations with diverse stakeholders. These dialogues broadened our understanding of how people perceive genetic engineering—from strong supporters to those with deep concerns. This experience refined our focus on generating reliable, transparent information that clearly communicated not only what work is being done, but the intent behind it. It also underscored the importance of sharing this information earlier in the development process, especially at the design stage, where choices can significantly influence safety, ethics, and public perception. Engagement across conferences, working groups, and industry events Throughout 2025, ZBiotics contributed actively to discussions surrounding safe and responsible biotechnology. Spirit of Asilomar: a two-day working group on early-stage risk evaluation We led a working group composed of individuals with varied perspectives and expertise on GMOs and their regulation. Together, we developed a worksheet designed to help scientists evaluate the risks and benefits of a genetic engineering project before building anything. The resulting entreaty explored dozens of considerations, from ecological and ethical implications to engagement with local communities who may be affected by the technology. SynBioBeta: advancing transparent verification and labeling At SynBioBeta, we presented on the importance of leveraging and transparently communicating biotechnology as part of product quality assurance, including practices like whole-genome sequencing. We also led a working group exploring what a transparent and meaningful GMO label for consumer products could look like, reflecting a growing need for clarity and consistency across the industry. Industry conferences: encouraging responsible communication We spoke at multiple industry events to highlight the importance of transparency in products that incorporate or benefit from genetic engineering. Our talks emphasized the responsibility companies have to provide clear, accurate, and accessible information to consumers. Caltech collaboration: guidance for GMOs beyond conventional containment As a member of the organizing committee for a conference co-hosted by the Linde Center for Science, Society, and Policy at Caltech, we contributed to developing recommendations for biotechnology intended for environmental release. We focused on building frameworks that help scientists and future regulators develop these products responsibly, ethically, and safely. What we heard from consumers, regulators, and partners Across focus groups and surveys, one message was consistent: consumers want credible and reliable information. Many feel that perspectives on both sides of the GMO conversation lack full honesty, creating confusion and distrust. Our transparent communication has consistently been described as refreshing and trustworthy. While we don’t receive significant direct feedback about our GMO label specifically, customers appreciate clarity. Most importantly, they care that our product performs as expected—and our commitment to safety and quality helps ensure that it does. Our priorities for 2026 and beyond Looking ahead, we remain focused on strengthening safety, transparency, and accountability in genetic engineering: Supporting the development of independent standards. We are continuing our work with external organizations to help develop independent certification frameworks that clearly and accurately define GMOs for consumers. Setting industry-leading quality and verification standards. We perform whole-genome sequencing on every batch of our probiotic to confirm identity and genetic stability throughout manufacturing. Very few (if any) other companies in the industry—GMO or not—currently perform this level of verification. We believe it should become the standard. Establishing early-stage engineering guardrails. We implement strict safety and ethical considerations at the design stage, before any engineering work begins. We will continue advocating for these early-stage guardrails as a best practice across the field. Continuing to invest in transparency and public communication. Whether through content, labeling, or verification purposes, we will continue ensuring that people have access to clear, accurate, and trustworthy information about how our products are made. Building a responsible future for genetic engineering As we reflect on 2025, one theme stands out: responsibility. By engaging with diverse perspectives, contributing to industry-wide frameworks, and raising the bar on transparency and verification, we aim to shape a future where genetically engineered products earn trust through clarity, integrity, and rigorous scientific practice. Our work continues in 2026—with the same commitment to responsible innovation that has guided us since the beginning.

Key Takeaways Working out the day after drinking supports long-term health and consistency. Even a light workout helps maintain routine, preventing missed days from snowballing into longer breaks. Exercise can counteract some of alcohol’s negative effects, improving mood and energy. Since alcohol can leave you feeling sluggish and down, working out helps to restore mental clarity, reduce stress, and boost overall well-being. A mindful approach to post-drinking exercise is key. Hydration, proper fueling, and listening to your body are crucial to ensuring a safe and effective workout. Since ZBiotics Pre-Alcohol launched in 2019, we’ve been asking our happiest customers the same question. What is it about the product that keeps them coming back? We’ve noticed something interesting in their responses. Over 90% of the time they say it's about what ZBiotics Pre-Alcohol empowers them to do the next day. And more often than not, that means getting up and moving. Maybe it’s a regular workout class, a morning yoga session on the beach, or a favorite run through the park. Whatever form it takes, people consistently tell us that they feel their best the day after drinking when they don’t have to forgo their normal workout routine. There is a reason this feedback is so consistent, because it’s true. But what makes working out the morning after a night out so rewarding? And how can you do it responsibly? Let’s dive in. Why working out the day after drinking can be great for you It helps you stick to the routines that build long-term health It's easy to tell yourself to skip the morning workout after a few drinks the night before, but if there’s one area where consistency is key, it’s exercise. Working out is a long-term habit that’s built over time. While it’s difficult to build the habit, it’s all too easy to lose. Taking a quick break may not sound like a big deal, but if you’re the type of person who relies on strict consistency to maintain your routine, even one missed day can snowball into a week or month away from exercise. In that situation, even a quick workout the day after drinking can help preserve momentum. This momentum is critical to the long-term health benefits we know to be true of exercise: fewer chronic diseases, enhanced cognitive function, reduced stress, and more (Warburton, Nicol, Bredin, 2006). It boosts your mood, which you particularly need after drinking Exercise isn't just about physical strength or long-term health. It also plays a pivotal role in our mental health and emotional well-being. Individual bouts of exercise enhance our mood, decrease our stress, and even improve our executive function (Basso, Suzuki, 2017; Liao, Shonkoff, Dunton, 2015). And alcohol, despite its initial euphoric effects, is a depressant—one that can leave you feeling down, groggy, and sluggish the next day (Costardi, Nampo, Silva, Ribeiro, Stella, Malheiros, 2015). Exercise can provide a much-needed mood and energy boost to counterbalance the emotional effects of alcohol, helping alleviate the “blues” that often come after a night of drinking. It helps you reset and feel good about yourself The biochemical effects of alcohol are strong. So even if you have a great night out—one filled with laughter, friends, family, and responsible drinking—you might be left feeling mentally drained the next day. Exercise provides a solution, acting as a reset button and allowing us to regain control and reaffirm our commitment to living a balanced, healthy life. By choosing to work out, we send a positive message to ourselves. We’re saying, "Yes, I had a drink last night, but I also value my health and put in the work to maintain it.” This self-affirming action can significantly boost our self-esteem and contribute to a healthier self-image. It's a reminder that our identities are not defined by a single action or decision, but by the overall effort we put into leading a healthy life. This might sound like we’re veering into health psychology. But there is a growing body of research pointing to the positive effects of exercise on anxiety, stress, and depression (Mikkelsen, Stojanovska, Polenakovic, Bosevski, Apostolopoulos, 2017). Tips for working out the day after drinking If you decide to work out the day after you drink, there are a few things to keep in mind: Don’t exercise if you’re still intoxicated Make sure your body has had sufficient time to recuperate and eliminate as much alcohol from your system as possible before you work out. If you’re feeling particularly bad or if you still feel intoxicated, skip the workout altogether. You need more time to recover, and exercising in that physical state can be dangerous (El-Sayed, Ali, 2005). Stay hydrated and fueled Depending on how your evening went, you might have been drinking less water or eating less food than you normally would before a workout. On top of that, alcohol is a diuretic, which means it causes your body to lose more fluids than normal—often leading to mild dehydration the next day. If that’s the case, make sure you hydrate and fuel up before starting in the morning. Replenishing lost fluids and nutrients is key to feeling steady and safe during your workout. Go slow, end early, and take the win Remember the benefits we’re seeking: sticking to our routines, boosting our mood, and reinforcing our self-esteem. None of these require a super strenuous, high-intensity workout the next day. Even a light bout of exercise is enough to check all these boxes. Listen to your body. If you feel like you’re getting close to overdoing it, stop. You’ve already done what you came to do. Take the win and go enjoy the rest of your day. But if the workout is feeling good, then feel free to go for it! Balancing alcohol and a healthy lifestyle When enjoyed responsibly, alcohol is often part of life’s memorable moments—like a champagne toast at a wedding or a cold beer at a sports game. But we also recognize that alcohol isn’t great for our bodies and minds. Living in today’s world means acknowledging both truths, and ZBiotics customers do this better than anyone. They’re some of the most self-aware, well-balanced people we’ve met—people who understand that enjoying alcohol and living a healthy life aren’t mutually exclusive. But they also know it doesn’t just happen on its own. It takes intention. And they know that getting up and moving the next day makes a difference.