How I said no to the social glue

I’m about to bring up a topic that many Belgians might not appreciate—however but it needs to be said.

We Belgians are often referred to as “Burgundians.” That doesn’t mean we’re from Burgundy, France—it means we enjoy the good life: good food, and always a glass of wine to go with it.

We drink regularly. Sometimes a lot.

While habits are shifting and it’s mostly older generations who still have that daily glass, drinking two or more glasses at least once a week is still very normal—especially when dining out or visiting friends. Alcohol feels like the social glue that holds everything together.

Now imagine refusing that glue.

If you don’t drink, you’re often labelled boring or uptight. It’s almost socially unacceptable not to drink. In fact, alcohol is the only drug you’re expected to justify not using. And here in Belgium, that seems to be the unspoken rule.

Isn’t that strange?

A few years ago, I decided to cut back. It just felt right. Later, using a continuous glucose monitor, I discovered that a single glass of wine stayed in my system for 4 to 5 days—my liver working overtime to break it down.

Even more surprising: I realized that most of the time, I didn’t actually want to drink. But I said yes anyway—because it was expected. And yes, once I had that first sip, it always tasted good.

So I made a rule: I’d only drink when I genuinely felt like it.

That is how I ended up not drinking for 11 months. I just never felt like it.

And I don’t miss it at all. In fact, I feel amazing. No hangovers. More energy—even after a late night out. I look better, feel sharper, and more present. It’s hard to measure how much better life feels now, but the difference is real.

We tend to underestimate what alcohol does to us.

Shockingly, only 20% of people know that alcohol is a Group 1 carcinogen—just like tobacco and radiation. That’s been known since 1988. The WHO has clearly stated: there is no safe level of alcohol consumption.

It contributes to:

Fatty liver disease
Cancer! (breast cancer, bowel cancer, liver cancer, mouth cancer, throat cancer)
Heart problems
Mental health disorders
Brain shrinkage, which affects memory, focus, judgment, and self-control
And yes—it’s linked to Alzheimer’s disease

Some still believe that “one glass a day is good for your health.” But that myth has been debunked time after time. The small benefits of wine’s polyphenols are outweighed by the harm alcohol causes. Still people like to hold on to this ‘rule’ to justify their drinking, because well, you know, you just can’t have fun when you are not drinking.

There is no safe amount of alcohol.

I don’t have anything against people who drink. I just think it’s good to be aware of what comes with it. So if you pour that glass, do it knowing the risks — not with fear, just with your eyes open. That’s all.

If you want to know more about this topic follow James Swanwick on Instagram, buy his book, listen to this podcast…
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