Reduce or Eliminate Alcohol
Less is better. No safe lower threshold for longevity has emerged from the modern data.
What it does
The cardiovascular-benefit narrative for moderate drinking has not held up under analyses that correct for confounding. For longevity specifically, the cleanest answer is none. If alcohol stays in life, hold it to a few drinks a week and avoid the hours before bed.
Ethanol is a direct hepatotoxin and a carcinogen at sustained intake. Sleep disruption, increased cortisol, and elevated blood pressure follow even moderate use.
What the evidence shows
Overall evidence strength: High certainty
Who it's for, who should skip
Anyone drinking regularly. Ideally zero for longevity; if included, ≤3–5 drinks/week, no bingeing, none within 3–4 hr of bed — alcohol fragments sleep even when it speeds onset. Red wine is not a longevity strategy.
Stacking & alternatives
Access & cost
Self-directed — no purchase required.
Last reviewed 27 August 2026.