Quit-Lab-Club
Getting Ready
Find Support and Motivation to Overcome Alcohol Addiction
Alcohol addiction can be a challenging battle to face alone. The journey to sobriety often requires a strong support system and motivation to overcome the obstacles that come with quitting drinking. Fortunately, there are resources available to help individuals struggling with addiction find the support and encouragement they need to stay on track towards a healthier lifestyle.
Preparations
Prepare thoroughly, including crafting a well-thought-out budget. It's crucial to reevaluate your life, make necessary adjustments, and invest wisely to avoid relapsing and compromising both your health and finances. Trust this advice: overcoming alcohol addiction requires a comprehensive approach. Assess your health, choose the right supplements, transform your lifestyle, and adopt a positive mindset. I've learned from experience that neglecting any of these elements leads to setbacks. My attempts, driven by willpower alone, lasted six to nine months before I found myself back at square one. Each relapse worsened my situation, increasing both the frequency and quantity of my drinking.
Recognise that willpower alone isn't enough! Controlling the mind with the mind is challenging, especially when you're agitated, frustrated, confused, fatigued, or unwell. These feelings are likely, as your body and brain may have suffered damage. You might be deficient in essential vitamins and amino acids. Even if you haven't developed a fatty liver like I did, your liver urgently needs detoxification and repair.
Chemical imbalances in the brain, gut issues, and compromised metabolic health are probable. Overcoming initial withdrawal is just the start. Post-Acute Withdrawal Symptoms (PAWS) are real and debilitating. Be prepared! Neurons may be downregulated or degraded, leading to brain fog, anxiety, confusion, irritability, mood swings, lack of motivation, and low energy. Everything might seem bleak. Decision-making might feel impossible. With gut issues, sleep disturbances, and uncertainty, you might be tempted to make the wrong choice. But don't worry, there are steps you can take to rise above this challenge.
Coming to Terms
Understand the gravity of your decision and commit fully to quitting alcohol. This is a lifelong commitment—no exceptions, not even occasionally or after years have passed. As someone wisely said, “No matter how far you drive, you’re always the same distance from the ditch.” Make the decision once, and it’s final. Ask yourself, why do you need alcohol at all? There are no health or financial benefits that outweigh its harm, even in moderation. This is scientifically proven, with numerous studies and articles clearly explaining how alcohol affects our brain and body. Many podcasts reinforce this message: “alcohol is a dangerous toxin detrimental to our well-being.” Contrary to popular belief, alcohol does not relieve long-term stress; it actually exacerbates it by disrupting hormone and neurotransmitter production, lowering dopamine and serotonin, and increasing adrenaline and cortisol. This process intensifies with continued drinking, a phenomenon known as “kindling,” meaning you’ll need more alcohol to achieve the same effect or escape discomfort. The constant presence of adrenaline and cortisol only worsens the situation. Eventually, you rely on alcohol to cope with even minor issues or in anticipation of them. Do you want to continue on this path? If not, you’ve made the right decision!
Adopting a Positive Mental Attitude
Recall your childhood, those times before your first drink. Remember the moments when you were joyful, full of vigor and enthusiasm, without any need for alcohol. How did you achieve that? How did you enjoy everything without considering drinking at that time or later? By delving deep and recalling your mindset from those times, you've taken the first step in the right direction. Relive those memories as vividly as possible. Note what brought you joy and how you perceived events positively. Rediscover your genuinely positive perception of small aspects of past events, even if they were challenging or undesirable. Apply these perceptions to your current tasks. For example, cleaning your bathroom might seem daunting, but envision how clean it will be and how satisfying it will feel to use it, and the task becomes rewarding and enjoyable. This isn't self-deception; it's a powerful mindset shift. You'll feel better simply by completing tasks, no matter how difficult they seem. By applying this approach to everything you encounter, whether "negative" or "positive," you're on the path to creating the "New Old-You." Continue this practice, and your world will become a place you don't need to "escape." The rest is just details.
Next, eliminate negativity permanently and refuse to let negative perceptions control your reality. Negative thoughts significantly impact our feelings and emotions. The more frequently you entertain negative thoughts and feelings, the more they multiply and intensify. This cycle not only continues but accelerates. There are undoubtedly things we dislike or situations that affect us adversely. There are tasks we find challenging or unpleasant. However, don't fixate on discomfort or stumble over seemingly unfortunate situations; they might be the best opportunities for growth. Embrace the chance to learn, adopt, and adapt. Every experience in life is like yin and yang, with positives hidden within negatives. Your perception of events shapes your reality. As Epictetus wisely stated, “It’s not things that upset us, but our judgment about things.” Shift your perspective to see things as they truly are, not as you wish them to be or imagine. With this new outlook, releasing old habits becomes easier.
You have the power to choose your beliefs. So, consistently seek out the positive in every encounter, even if it seems minor. If possible, distance yourself from social media, particularly politics and news, until you train yourself to adjust your perceptions accordingly. I don't strive to be the first, the most recognized, or the most accepted. I avoid setting high benchmarks and instead focus on small tasks, tackling one thing at a time. I find joy in the process itself, not just the rewards. There's a liberating feeling in not being pressured to win, allowing me to truly enjoy the journey. I delight in trying new things and revisiting activities I enjoyed before the “alcohol blackout.” You can achieve this too if you believe in your ability to transform your life.
Embrace the life-changing strategy that must always prevail: believe in yourself and stay true to who you are, whether it's about unleashing your inner strength or discovering a part of you that has always existed. Deep down, you possess far more than you might realize. To unlock this potential, let a Positive Mental Attitude be your way of life, your virtue, and your guiding principle!
Addressing the Root-Cause
First, ask yourself: “What is the real reason for my use of the substance?” Is it purely about seeking pleasure, or is it about escaping pain, discomfort, and hardship? For me, it was primarily the latter. Even when I thought it was about seeking pleasure, it was more about avoiding the pain and discomfort of not experiencing that pleasure. Dr. Anna Lembke perfectly describes this reward-seeking/pain-avoiding mechanism of addiction in her book “Dopamine Nation.” If you have the opportunity, I highly recommend reading it. In essence, alcohol is a deceptive substance. It gradually clouds your judgment, strips away your motivation and determination, and makes you disingenuous, replacing your perception of reality with its distorted version, which you eventually come to accept as true.
Each time I attempted to quit, I aimed to return to “normal.” The challenge was, I no longer knew or remembered what “normal” was. Perhaps I didn’t care enough. Was it about facing life’s harsh realities without the crutch of a substance, or was it about avoiding the solutions to my “unsolvable” problems? Regardless, crossing to the other side seemed daunting and unrealistic. Looking back, I wasn’t truly committed to breaking free from addiction. Simply declaring myself “an alcoholic” and saying “I quit drinking” without taking further steps was comfortable. I wore it like a badge of honor: “I am brave enough to admit being an alcoholic and I’ve tried quitting,” yet with the self-proclaimed status of an “alcoholic,” I hid behind the excuse of failing to act decisively against an “incurable disease.”
It's clear that the issue was never the substance itself, but rather my decision to use alcohol as a means to escape responsibilities, avoid pain, hide from difficulties, or numb my anxiety. I acknowledge that I wasn't fearless. I hadn't been courageous enough to confront my fears or accept my weaknesses. I was afraid of the unknown, of being hurt, of experiencing life, of aging, of dying, and ultimately of living. Thankfully, I have recognized this reality for what it is, and I am no longer trapped in that misery.
If you've been using alcohol as a tool like I did, not just for getting buzzed, it's crucial to identify what you've been trying to hide or escape from. Discover the root causes of the pains you've been avoiding. This approach empowers you over your choices and the use of substances as "tools." In my view, admitting powerlessness is misguided. It only serves as an excuse to continue using the substance without addressing underlying issues. It creates a path to relapse without much guilt. Saying, "I'm powerless against this terrible adversary. I'm just sick. There's nothing I can do about it myself. The disease controls my mind and actions, so please excuse and support me," is completely misguided! Claiming powerlessness against alcohol, from my perspective, is merely replacing drinking with medical treatments and support groups, or sometimes other "drugs of choice." It's like applying a band-aid or treating symptoms without ever confronting the real problems directly.
Supplement Support
Your body and brain have likely experienced damage from alcohol abuse, but you can address this effectively. The extent of the damage varies based on factors such as genetics, the type and amount of alcohol consumed, diet, lifestyle, and the duration and frequency of alcohol use. There is a well-documented brain-liver-gut axis, which means that dysfunction in one area will impact the others. Prioritising liver detoxification and repair is crucial, as the liver is the first organ affected by alcohol toxins. Once liver function improves, your gut and brain will also benefit. It's important to address any chemical imbalances in the brain and focus on gut health. While there's no strict timeline or order for detoxing, continue to support liver health while addressing brain and gut recovery. Below are the compounds I personally use and recommend to anyone quitting alcohol, whether independently or with support. However, if you're on prescribed medications for withdrawal or have other health conditions, consult your doctor to avoid complications and side effects.
Milk Thistle (Silymarin) is a traditional herbal remedy utilised for detoxification and liver function support. This supplement is available in various strengths and is often combined with artichoke and dandelion. While it does not offer immediate relief, it significantly impacts liver health over time. Ensure you are not allergic to this compound or any accompanying ingredients. I take one pill twice daily, although initially, a dosage of three pills per day may be required.
Vitamin C is widely recognised for its role in enhancing the immune system. It also aids in reducing bodily inflammation and supports collagen production. Additionally, it assists in addressing the condition known as "fermenting gut," where bacteria begin to break down food in the stomach instead of the intestines. Vitamin C is essential for amino acid metabolism, neurotransmitter synthesis, and the utilisation of various nutrients, including folic acid and iron. I incorporate it into my routine by taking it once daily with my evening meal.
Turmeric (Curcumin) has long been utilised in Asia as both a traditional herbal medicine and a spice. It plays a significant role in reducing inflammation and safeguarding cells from oxidative stress due to free radicals generated during metabolic processes. Personally, it has been transformative for me, and I take one capsule three times daily with each meal.
Choline, an amino acid, may play a crucial role in transporting trans-fats and other toxins out of the liver, thereby reducing inflammation associated with alcohol consumption. Numerous studies indicate that chronic alcohol intake can result in decreased dietary choline absorption, leading to fatty liver. As I did not incorporate choline from the outset, I am unable to provide personal insights on its effects.
Folic Acid (folate) and Thiamine (B1) are vital components of the B vitamins group, crucial for maintaining DNA stability and ensuring the healthy functioning of cells, as well as supporting cardiovascular, liver, and brain health. Folate deficiency is closely linked to fatty liver disease, particularly in individuals with a history of chronic alcohol abuse, while thiamine deficiency is associated with symptoms such as brain fog, confusion, memory loss, and depression. Administering large doses of folate and thiamine via IV injection is a common frontline treatment in rehabilitation centres. During my experience with the DTs phase, I received five-fold doses of both compounds, which potentially prevented further progression into delirium. Rest assured, both vitamins are water-soluble, allowing any excess to be eliminated through urine.
Magnesium L-Threonate (Magtein) and Magnesium Glycinate play a crucial role in supporting cognitive function, brain health, memory, relaxation, and sleep. Alcohol consumption can lead to magnesium deficiency, which may contribute to high blood pressure, anxiety, sleep disturbances, headaches, fatigue, tremors, seizures, and even cardiac arrest. To mitigate the potential complications of acute severe withdrawal, such as delirium, heart attack, seizures, and stroke, I was taking doses five times the usual amount. While overdosing is possible, it typically occurs only with the prolonged intake of high doses of magnesium.
L-Theanine is an amino acid known for promoting relaxation while maintaining alertness and supporting healthy cognitive function. It may also benefit cardiovascular health due to its calming effects. I take it twice daily, with one pill in the morning and another at bedtime.
L-Tryptophan is an essential amino acid crucial for the synthesis of serotonin and melatonin, which contribute to maintaining a positive mood and healthy sleep patterns. It reduces the activation of the amygdala, a region of the brain associated with the production of stress hormones, anxiety, a negative outlook, and impulsive behaviour. As it is not synthesised by the body, it must be acquired through diet or supplementation. Given that alcohol consumption may impair digestion, obtaining this vital amino acid from food can be challenging. I take one pill at bedtime.
L-Arginine is a crucial precursor to nitric oxide, which contributes to the dilation of blood vessels. This function may assist in lowering blood pressure and alleviating heart palpitations, symptoms commonly associated with moderate to severe acute alcohol withdrawal syndrome. I administered doses five times the standard amount, alongside magnesium, for approximately a week, which may have facilitated my recovery during this challenging period.
DLPA (DL-Phenylalanine) is an essential amino acid that plays a crucial role in the production of dopamine neurotransmitters. It supports the maintenance of endorphins and enkephalins, contributing to improved mood, mental clarity, and energy levels. Additionally, it may assist in alleviating pain and symptoms of depression. I have been taking it at the recommended doses for nearly four years.
Cannabidiol Oil (CBD) is derived from the cannabis plant, excluding the psychoactive component THC. It is legally permitted even in countries where cannabis remains a controlled substance. CBD functions similarly to prescription benzodiazepines, albeit with a significantly milder effect. Regrettably, I did not have access to it during my recent withdrawal experience, but having used it previously, I can attest to its effectiveness.
Valerian Root is an extract from the valerian plant, recognised for its sedative and sleep-inducing properties. It is an essential supplement for managing both acute and post-acute withdrawal symptoms. In my experience, it significantly reduced my anxiety, blood pressure, and heart rate for several hours, making it invaluable. During my recovery, I took approximately ten times the standard dosage until my delirium tremens subsided. Currently, I continue to take four pills instead of the recommended two pills once daily at bedtime. A word of caution: if you are considering using CBD, it may be advisable to start with only one valerian root pill, or possibly none at all, as combining potent sedatives can be hazardous.
L-Glutamine is an amino acid that functions as a nitrogen transporter between cells, helping to maintain balance. It also serves as a fuel source for gastrointestinal tract cells, supporting healthy digestion and reducing gut inflammation. I take it twice daily on an empty stomach. This regimen has significantly alleviated bloating and stomach cramps, which were previously so severe that they led to multiple relapses. It is important not to underestimate the impact of gut issues on your well-being.
Vitamins B6 and B12 are crucial for energy production, blood cell formation, a healthy metabolism, neuron maintenance, neurotransmitter support, and maintaining a positive mood. Chronic alcohol consumption and abuse impair the body's ability to absorb these vitamins from food, resulting in deficiencies. Adequate energy is necessary to maintain and repair tissues damaged by alcohol toxins. I regularly take both vitamins in the recommended doses.
Omega-3 fatty acids are vital for numerous bodily and brain functions. They support healthy cognitive abilities, memory, cardiovascular health, and proper metabolism. While omega-3 fatty acids are present in fish and certain other foods, the concentration of EPA is often reduced due to processing. Additionally, farmed fish typically lack the EPA component, which is crucial for its anti-inflammatory benefits. Chronic alcohol abuse leads to widespread inflammation throughout the body. Reducing this inflammation is crucial for health improvement. It is recommended to consume at least 2000 units of EPA daily, as I do.
Pancreatin is a complex compound composed of protease, amylase, and lipase, the pancreatic enzymes essential for the effective digestion of fats, carbohydrates, and proteins. Given that your gastrointestinal system may experience damage and consequently be unable to produce sufficient enzymes, this supplement can be beneficial. It assisted me in normalising vital digestive processes.
If you're serious about quitting alcohol, I confidently recommend preparing and using these compounds. While the cost might seem high, consider how much you've spent on alcohol only to face its negative effects. Investing in health-promoting alternatives is a wise decision. I've failed numerous times by overlooking the importance of supplementation. Ultimately, the choice is yours.
