Alcohol-Free and Thriving: How 28 Days Turned Into 4.5 Years

The world’s alcohol-free market has grown by approximately 40-50% since 2020 – and it’s not just the supermarkets catching on. We’re seeing a surge of alcohol-free influencers on social media, zero-alcohol beers and wines are widely available, and more pubs are embracing the shift. Even Lewis Hamilton recently shared that he’s embarked on his own alcohol-free journey.

It’s clear: as a society, we’re becoming more health-conscious. And, as always, big brands have been quick to recognise the demand. But let’s be honest – who hasn’t suffered through the grogginess, regret, and general slump of a hangover?

I’ve now been alcohol-free for 4.5 years. My biggest worry before quitting? How on earth would I still socialise or dance at parties?

Interestingly, the timing aligned with COVID restrictions, which – though challenging – turned out to be a surprising blessing. The pause gave me space to adjust without pressure.

Why I Quit

I didn’t have a dramatic breaking point with alcohol. There was no rock bottom moment. But in my early-to-mid 30s, I started noticing changes in my body—fatigue, low energy, a lack of clarity. I started to wonder: Is this just aging? Or could something else be throwing me off?

I’ve always been the type to prioritise my health – eating clean, exercising, meditating – but I noticed that all of it went out the window when I was hungover. I couldn’t ignore the pattern anymore. I started to question whether alcohol was at the root of my inconsistency.

And when I really looked at it, I realised I’d never truly stopped drinking since I started at 18. Alcohol was everywhere – birthdays, weddings, breakups, house moves, even stressful Tuesdays. There was always an excuse.

So I gave myself a simple challenge: 28 days without alcohol. No pressure, no long-term commitment. Just curiosity.

The First Thing I Discovered? Time.

Suddenly, my evenings and weekends opened up. I hadn’t realised how much of my free time was built around drinking. The irony? I used to complain I never had enough time.

Then Came Consistency. I began sticking to my plans and showing up for myself. No more bailing on morning workouts or Sunday errands because of a night out. I had more energy and mental clarity – and I loved it.

By Day 14: Sleep. I’ve always loved sleep, but I had never slept this well. My wearables started showing incredible heart rate variability. I discovered that even one or two drinks were impacting my recovery for days – meaning just a couple of drinks a week were leaving me underperforming the entire week.

By Day 90: Everything Changed. My skin started to glow. I lost weight. My anxiety disappeared. My mind felt sharp. My relationships improved. I didn’t just feel better – I felt empowered. I was more consistent, more present, and more me. The idea of going back to how I used to feel? Not even tempting.

Then Came the Real Test: Social Life.

About seven months in, COVID restrictions lifted – and suddenly, I was back in social situations. Honestly? That part was harder than quitting itself.

At first, I avoided telling people. I’d order alcohol-free drinks that looked like cocktails, just to blend in. I worried people would think I was boring. A part of me feared that alcohol was the thing that made me outgoing or fun.

When I finally started opening up, the questions poured in: “Why?” “Don’t you miss it?” It was all well-meaning, but it made me realise how deeply drinking is woven into our social fabric. We all want to feel like we belong – and choosing a different path can feel isolating at first.

But here’s the good news: that phase passes. Eventually, people stop asking.

And I learned something powerful – I didn’t need alcohol to feel confident. I could still dance. My conversations were more meaningful. I connected with people more authentically. And, for the first time in years, I felt like myself – without the filter.

The Movement Is Growing

It’s been amazing to see more people, including celebrities, sharing their alcohol-free journeys. It’s helping to normalise the choice and shift the narrative. But I want to be clear – this isn’t about judgement. I’m not against alcohol. Everyone knows what works best for them.

What I am about is curiosity. And if this article plants a seed for you, I encourage you to try 28 days – maybe even 90. See what changes. Notice how you feel.

Because 4.5 years later, I feel younger than I did back then—and I’ve never felt better.

Discover: Patrycja Zuber 

https://www.instagram.com/zuberpatrycja

https://uk.linkedin.com/in/patrycja-zuber-b4217272