Ep. 92 Understanding Binge Drinking: A Must-Hear for Women

Listen to the PODCAST Here
Watch the Podcast on YouTube Here

Binge Drinking: The Weekend Cycle That’s Harming More Than You Think
Why “Just Drinking on the Weekends” Isn’t As Harmless As We Tell Ourselves—And How Awareness Can Empower Change.

Understanding Binge Drinking: It’s About More Than Frequency

When we think of binge drinking, we often imagine the college parties or high school keggers where the goal is to consume as much alcohol as possible, as quickly as possible. But the reality is that binge drinking is far more common, and less about how *often* you drink and more about *how much* you consume in a short period. According to the CDC, binge drinking is defined as four or more drinks for women, or five or more drinks for men, within about two hours. This could easily look like a “typical” Friday night out, or sharing a bottle of wine over dinner (which, if you’re pouring generous glasses, actually contains about five servings).

Many of us convince ourselves that, because we don’t drink every day—just on Fridays or Saturdays—our habits are safe and acceptable. But this misconception allows risks to slip through the cracks. As the Sober and Let Podcast hosts, Ruby and Susan, point out: the body doesn’t “bank” rest from weekdays to offset heavy weekends. The intensity of binge drinking comes with real consequences, no matter how often it happens.

The Hidden Risks: What Binge Drinking Does to Your Body and Mind

It’s easy to look around and see weekend drinking normalized everywhere—from “wine Wednesdays” to celebratory happy hours. But just because it’s common doesn’t mean it’s harmless. Binge drinking, even if only once per week, overwhelms your liver, messes with your blood sugar, spikes and then crashes your dopamine levels, and triggers inflammation. The result? Poor sleep, anxiety, low mood, increased stress, and higher risk of hangovers even after just a couple of “big” nights.

Alcohol hits women’s bodies especially hard, since women biologically process alcohol differently than men. Even if you’re sharing a bottle of wine with someone else, you might be getting a much larger dose than you realize, especially in an era of supersized glasses and pours. Tolerance is often celebrated, but in reality, if you notice that you’re drinking more, more quickly, or more often than you used to, these are early warning signs of disordered drinking and increasing risk of developing alcohol use disorder.

Binge Drinking and Our Social Lives: Normalization and Mind Games

One of the trickiest elements of weekend binge drinking is how normalized it has become. We see characters on TV and social media celebrating wine, cocktails, or beer as part of daily relaxation or fun. At workplaces, happy hours are often the default for socializing. This cultural scripting makes it incredibly easy to deceive ourselves about how much we’re actually drinking—or to compare ourselves to others and feel “normal,” even if we regularly exceed binge thresholds.

Ruby and Susan share personal stories of rationalizing large pours at home, or rushing to order a second (or third) drink before happy hour ends. These mind games, like telling ourselves we only drink during certain days or occasions, downplay the frequency and amount we truly consume.

Breaking the Cycle: Awareness and Action

Breaking free of the binge drinking cycle starts with awareness. If you find yourself drinking more than you used to, drinking faster, or struggling to moderate once you start, these are signs it’s time for a change. Developing a new relationship with alcohol isn’t about blame or shame—it’s about empowering yourself to feel better, show up more fully in your life, and reconnect to what truly matters.

Consider trying an alcohol-free weekend. Notice how you feel on Sunday morning or Monday, and compare it to weekends spent recovering. As Susan and Ruby suggest, detoxing even for just a weekend can bring home how much more energetic, present, and grounded you feel.

Moving Forward: Small Steps Make Big Differences

There’s no trophy for “toughing it out” through hangovers or pretending weekend drinking doesn’t impact your wellbeing. If you recognize yourself in this story, you’re not alone—and you have options. Download guides, reach out to support resources, or simply start by journaling about your weekend routines and how you’d like to feel instead.

Remember, binge drinking isn’t just about how often—it’s about how much and how fast. With awareness and support, you can reshape your weekends, your health, and your entire outlook—one intentional choice at a time.
_______

Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Coach Ruby: @rubywilliamscoaching
Email: [email protected]

Grab your copy of our FREE WineFree Weekend Guide to help you on your alcohol free journey. https://www.freedomrenegadecoaching.com/WineFreeWeekend