Alcohol appears at first glance to be a "performance credit": it offers short-term ease but later incurs interest on energy, sleep quality, and focus. The bill always arrives. Those who seek high performance, vitality, and a long health span should know where myth ends and evidence begins.

Many myths persist stubbornly: "A beer relaxes, so it is healthy." The reality: Alcohol is a psychoactive substancea substance that directly affects the central nervous system with systemic effects – from the brain to metabolism. The crucial factors are dosage and pattern. One "unit" roughly corresponds to 10–14 g of pure alcohol, depending on the country. Equally important: drinking patternshow often, how much, and on what occasions consumption occurs often determine risk more than the overall amount. For men, an additional factor comes into play: a higher risk for alcohol use disordersproblematic use up to dependence, linked with sleep disturbances, metabolic changes, and performance decline ^[1]. In short: Alcohol is not a neutral indulgence but a potent lifestyle modulator that shapes daily performance and long-term health.

For the heart, vessels, and kidneys, large cohort analyses show a clear dose-response relationship. Below low thresholds, risks seem lower; above them, they increase – especially for cardiovascular events and overall mortality. A prospective dataset from the UK indicates "safe" ranges but simultaneously emphasizes the limitations of the evidence and the need to remain conservative ^[2]. For male sexual health, the relationship is more direct: higher consumption correlates with increased erectile dysfunction, reduced desire, and lower satisfaction – effects that increase with the intensity of consumption and undermine relationships and self-efficacy ^{[3] [4]}. Parallelly, men with problematic consumption show unfavorable metabolic profiles: elevated liver enzymes, blood lipids, blood pressure, pulse, and BMI – all markers that dampen performance, recovery, and longevity ^[1].

A prospective analysis from the UK Biobank involving over 500,000 adults recorded types of beverages and linked them to mortality, cardiovascular, and renal events. The core message: risk often follows a U-shaped curve; for men, "safe" doses for total consumption were below about 11 g/day. Above this threshold, risks increase, particularly for cardiovascular incidents – with indications that spirits are associated unfavorably. However, the authors highlight the limitations of the evidence and caution against causal conclusions ^[2].

Regarding sexual function, clinical cross-sectional studies consistently show that alcohol dependence is associated with a significantly higher rate of erectile dysfunction, decreased desire, and lower satisfaction. Moreover, a higher degree of dependence exacerbates these disorders – a dose-response signal that has immediate relevance for intimacy, self-confidence, and relational stability ^{[3] [4]}.

For behavioral tools, digital solutions are gaining momentum: Two evaluations of alcohol tracking apps report high acceptance among motivated users and self-reports of reduced consumption – sometimes already in the first week. The self-monitoring element seems particularly relevant: it appears to be practical and helpful, although randomized controls are still lacking, and personalization may improve long-term engagement ^{[5] [6]}.

- Set a clear weekly limit: a maximum of 14 units per week and plan for alcohol-free days. An ideal target for high performers: under 11 g/day on average (which corresponds to significantly less than one standard unit daily) ^[2].
- Moderate drinking patterns: Avoid binge situations (e.g., "everything on the weekend"), as peak loads particularly disturb the heart, sleep, and recovery ^[2].
- Track every unit for 30 days: Use an app or a simple drinking diary. Self-monitoring increases awareness and reduces consumption – often noticeable in studies already in week 1 ^{[5] [6]}.
- Sexual health as a compass: Observe libido, erection quality, and satisfaction. Deteriorations are an early signal of excessive consumption – reduction measurably improves function ^{[3] [4]}.
- Protect your metabolism: With regular consumption, have liver values, lipids, blood pressure, and fasting glucose checked. Abnormalities are a reason for consumption reduction and medical advice ^[1].
- Seek help early: Men are at increased risk for alcohol use disorders. If limits are repeatedly exceeded, cravings increase, or the environment suffers, seek professional support (general practitioner, addiction medicine, digital programs) ^[1].

Alcohol is not a performance booster but a quiet brake – particularly for the heart, metabolism, and sexual function. Start today: track for 30 days, set a weekly limit of a maximum of 14 units, fix two alcohol-free days, and seek help early at warning signs.