October's here, and so is the challenge. A whole month without a drink.
I'm not going to give you another list of supermarket alcohol-free lagers that taste like fizzy disappointment. You've tried them. You know.
Instead, this year I'm doing it differently. Here's what actually happens to your body, week by week, when you stop drinking, and one type of drink to get you through each stage.
Why I Care About This So Much
I'm 46, and I used to be a proper wine drinker. The type who went to St Emilion and bought wine straight from the vineyards.
Cutting down, then cutting out alcohol, alongside having something fermented every single day, was the biggest game changer for my gut health. The bloating, the gas and the stomach cramps I used to put up with? Gone.
So trust me when I say this month isn't about what you're giving up. It's about what you get back.
Before You Start: A Quick but Important Note
If you drink heavily every day, don't just stop overnight. For people who are dependent on alcohol, suddenly stopping can be genuinely dangerous.
If that sounds like you, or you're just not sure, speak to your GP or have a look at the free support from Alcohol Change UK before you begin. There's no shame in it, and it's the smartest first step you can take.
Week 1 (Days 1 to 7): The 6pm Itch
What to expect
The first week is all about habit. You won't necessarily crave the alcohol itself, you'll crave the ritual. Home from work, bag down, something cold in a glass to say the day is done.
Every evening can feel a bit like Groundhog Day. Same time, same itch, same voice saying "just the one".
Your sleep might feel a bit odd for the first few nights too. Stick with it, because that's about to change.
Drink of the week: alcohol-free craft beer
The trick in week one is to keep the ritual and swap what's in the glass. Nothing does that better than cracking open a proper can.
The Nirvana Brewery Everything Taster Pack is a brilliant place to start, with six different award-winning alcohol-free beers so you can find your favourite. It's October, so it's stout season too, and our Mixed Stout Bundle brings six dark, rich cans from independent breweries.
Want more choice? Browse our full alcohol-free beer range.
Week 2 (Days 8 to 14): Hello, Proper Sleep
What to expect
This is when most people notice the first big win. Alcohol might knock you out, but it wrecks the quality of your sleep, especially in the second half of the night.
Take it away and your sleep starts to settle. In a University of Sussex study of more than 800 people who took a month off, 71% said they slept better.
Better sleep means more energy in the day, so use it. Get moving every day, even if it's just a brisk walk.
Try some strength training a few times a week too. Muscle is one of the best things you can build for a long, healthy life.
Drink of the week: alcohol-free spirits
Week two is when the evenings can drag, especially at the weekend. An alcohol-free spirit gives you that grown-up, slow-sipping wind-down drink without wrecking the sleep you've just started to win back.
If you're a whisky person, Sobour Doublewood is a cracking nightcap. Prefer something lighter? Franka Nordic is a clean, botanical aperitif that's lovely with tonic and plenty of ice.
Explore the rest of our alcohol-free spirits if you fancy something different.
Week 3 (Days 15 to 21): Your Gut Catches Its Breath
What to expect
This is the week I get most excited about, because this is where your gut starts to recover.
Alcohol is tough on your gut. It can upset the balance of your gut bacteria and weaken the lining of your gut. ZOE's scientists have found that, broadly, the more alcohol people drank, the less healthy their gut looked.
Three weeks in, a lot of people notice less bloating and a calmer stomach. And good gut health is the foundation for everything else, from your energy to your mood to your skin.
Drink of the week: kombucha
If there's one week to bring kombucha in, it's this one. You've given your gut a break from alcohol, so now give it something good to work with.
Raw, unpasteurised kombucha is packed with live cultures, and it's how I replaced my evening glass of wine. Prosecco Friday became Kombucha Friday in our house, and I've never looked back.
My pick for this week is our Kombucha Wine Alternative Box. It's six raw, unpasteurised kombuchas from six of the UK's best independent makers, each one chosen to hold its own in a wine glass, all for £25.
You get everything from a delicate Left Field Sencha Green to a deep ruby Twisted Hibiscus & Lavender that looks just like red wine in the glass. Pour one with dinner and see if you even miss the wine.
Fancy picking your own? Browse our full raw kombucha range.
Want to go all in? Pair it with a forkful of kimchi at dinner. Different fermented foods bring different bacteria, and your gut loves variety.
Week 4 (Days 22 to 31): The Glow-Up
What to expect
By the final stretch, the benefits really start stacking up. That same University of Sussex research found people who took a month off reported:
- More energy (67%)
- Weight loss (58%)
- Better skin (54%)
- More money in their pocket (88%)
- A real sense of achievement (93%)
Better still, it doesn't stop on 31 October. The research also found people were still drinking less months later.
As Andy Dufresne said in The Shawshank Redemption, "get busy living or get busy dying". This is the get busy living bit.
Drink of the week: alcohol-free fizz
You've earned a celebration, so let's do it properly. Something with bubbles for the final weekend, a Halloween party or toasting day 31.
BOLLE Blanc de Blancs is a proper alcohol-free sparkling wine that won't let the side down at a party. Or try something completely different with Copenhagen Sparkling Tea LYSERØD, a sommelier-made blend of organic teas that drinks like a crisp rosé without pretending to be one.
There's plenty more in our alcohol-free sparkling range.
What Happens After October?
That's up to you. Some people carry on alcohol-free, others drink a lot less than before, and some go straight back to the way things were.
Whatever you choose, you'll have proved to yourself that you don't need a drink to relax, have fun or have a good night.
If you'd like support along the way, Alcohol Change UK's free Try Dry Anytime 31 days challenge helps you track your alcohol-free days, the money you've saved and how you're feeling.
Come and Taste Before You Buy
If you're local, pop into the shop in Otley, near Leeds. We'll happily talk you through the range and let you taste a few before you commit.
Not local? We deliver across the UK, so you can get a month's worth of good drinks straight to your door.
Good luck this October. You've got this.
