Four Years Alcohol-Free: My Morning Routine, Walking 13,000 Steps, and Building Longevity in My Forties
Four years since I last had a sip of alcohol, and I still hold on to many of the rituals and habits that remind me of why I gave it up in the first place. They help keep me anchored, remind me of my booze-free mission and keep my head straight and sane (well, as sane as it is getting). Mornings still begin with hot water and freshly squeezed lemon, and I still listen to my affirmation meditations every single day. That said, things have evolved slightly over time. Now that I’m easing deeper into my forties with a smidge more grace—and fewer illusions—the routine has shifted in ways that suit where I am today.
routine with a twist:
- Quiet meditative time has been replace by power walking, still meditative, but surrounded by birdsong and a brisk morning breeze.
- Hot lemon water has become a concentrated half cup I throw back before heading out the door at 6am sharp. Think of it as a zesty little ritual.
- Twenty push-ups have quietly bowed out in favour of wrist weights on my morning walk. A bit less dramatic, but more sustainable—and strangely satisfying as I know my arms are being cared for while I walk!
- Wim Hof breathing still makes an appearance throughout the day, but during my walk, it’s all about getting the heart rate up—consistently above 140 bpm if I can manage it. There’s something invigorating about hitting that threshold as the sun is coming up.
I’ve also started wearing a weighted vest on my morning walks. Not the most glamorous accessory, but it adds a bit of intensity and, apparently, helps maintain bone density, which becomes increasingly important the older we get. According to the NHS, weight-bearing activity is one of the best ways to prevent osteoporosis and keep your skeletal frame in good nick.
Which brings me to a bigger idea that links to living this healthier alcohol-free lifestyle : longevity.
The trouble is, you think you have time. Buddha.
longevity
The trouble is, you think you have time. But as Buddha and every over-forty person with a dodgy knee will tell you—you really don’t.
Enter my forties: undeniably the best decade yet. There’s a glorious shedding of f***s given, replaced by a sort of elegant irreverence. But along with that newfound freedom comes an uninvited plus-one: weight gain! It shows up with enthusiasm and clings on like a needy ex. The methods that once worked (a half-hearted spin class, skipping carbs for a weekend) now do absolutely sod all.
So, I walk.
A lot.
13,000 steps a day, to be precise. Why 13,000? Because I’m an overachiever and I read. Apparently, according to The Lancet, anything from 10,000 to 15,000 daily steps is linked to better heart health, stronger bones, happier muscles, and, crucially, keeping the middle-aged spread at bay. It’s low-impact, high-reward—and unlike burpees, it doesn’t make you want to die.
Most mornings, I’m up at 5:40am (a time that sounds aggressive but is oddly lovely once you’re used to it). By 6am, I’m out the door, knocking my lemon water back from the front porch before heading on my usual two-mile loop. I have a set trail around my neighborhood which includes two Everests. Decent sized hills which help amplify my workout and keep my heartrate up!
My pace goal is a 12-minute mile, a noble blend of fast walking and what might generously be called jogging—or “yogging”, if you’re being kind. It’s not elegant, especially not with a weighted vest and wrist weights… but it is seemingly effective.
And there are a few excellent payoffs: The birdsong. Tucked into hedgerows and tree branches, cutting through the early stillness like nature’s own podcast. A reward for showing up, even if my calves are staging a quiet protest. The sunrise. About midway through my daily walk, the sun is up and making all kinds of colors that I enjoy naming: candy floss, sex on the beach, peach melba. And a payoff in physique as my body responds well to the steps with muscle tone and fat reduction.
Longevity, a buzzword that has my clients, colleagues and older pals all a twitter, isn’t about clinging to youth or zapping wrinkles. It’s about power, clarity, and joy. It’s about staying strong enough to show up for your life—without your body getting in the way.
affirmations
Oh—and finally, let me circle back to those affirmations.
When I walk, I listen discreetly to my three meditations. They’re on just loud enough to hear from my phone in my pant pocket. I can hear them and the birds simultaneously. I know it might sound cheesy, but they’re like GPS signals for my mindset. They guide my energy each morning:
- Prioritizing my family life—keeping the real things, the good things, at the top of the list.
- Celebrating the ease and wonder of alcohol-free living—because four years later, I’m still amazed at how right it feels.
- Staying calm and poised amidst frustrating moments—which, let’s be real, is a full-time job sometimes.
So yeah, same person. Still sober. Still sipping hot lemon water. Still walking. But now with a weighted vest, a faster pace, and a stronger sense of who I am and where I’m going.
quick questions
- What am I drinking?
Sierra Nevada Trail Pass Golden. Obsessed!! It’s a refreshing easy-drinker with a surge of hops for bright floral and citrus notes… just what you’d expect from a world-class Sierra Nevada, yet it’s less than 0.5% ABV. Woo hoo! - What am I reading?
Playground by Richard Powers is a remarkable book about… (hmmmmmmm what is it about?) life, platonic friendships, AI and oceanography. It is original and surprising. - What else keeps me out of trouble?
Currently giving our little travel trailer (an R-Pod) a spruce up so it is cute and a little more glamping and less camping, ready for the summer. Paint colors are bakery box white with rich burgundy accents. Photos pending!
