The Educated Patient Podcast: The Science Behind Dry January

Dry January has evolved from a short-term challenge into a broader reset moment. In the first episode of The Educated Patient Podcast in 2026, public health expert Michael Siegel, M.D., M.P.H., helps unpack what stepping away from alcohol really does to the body, brain and relationships.

Siegel, a professor at Tufts University School of Medicine whose research focuses on alcohol’s health effects and policy, explains that some of the benefits of reducing or stopping alcohol show up quickly. Digestive issues often improve almost immediately, since alcohol directly irritates the stomach lining and can worsen ulcers or bleeding. Mental health benefits can also appear sooner than people expect, with improvements in mood, emotional regulation and interpersonal connection once alcohol is removed from the equation.

Sleep is another major theme. While alcohol may help people fall asleep faster, Siegel notes that it disrupts sleep later in the night. As blood alcohol levels drop, withdrawal-like effects can cause awakenings and lighter, less restorative sleep. Even small amounts of alcohol can interfere with brain chemicals involved in sleep cycles, helping explain why many people feel groggy or unfocused for days after drinking.

Cognitive effects extend beyond sleep. Siegel highlights research showing that alcohol impairs thinking and reaction time even at levels below legal intoxication, and that brain effects can linger after alcohol is no longer in the bloodstream. This may explain why people often feel mentally “off” for several days after a weekend of drinking.

Social dynamics are often the hardest part of Dry January. Siegel emphasizes that alcohol doesn’t just affect individuals, it shapes relationships. Abstaining can reveal how drinking influences communication, conflict and emotional closeness. He encourages people to approach Dry January as an experiment rather than a permanent commitment and to seek social support by doing it with friends or family.

Perhaps the most important takeaway is a shift in how alcohol is understood. Siegel explains that growing evidence shows alcohol is a known carcinogen, increasing cancer risk even at low or “moderate” levels (a fact many people are unaware of). For him, Dry January isn’t about judgment or restriction, but about informed decision-making: giving people the knowledge they need to decide what role, if any, alcohol should play in their lives.