Methodology
Alcohol and Body Composition, the Exec Reality
Francesco Zen, founder of ZTraining · Last updated June 19, 2026
What's actually happening
Alcohol increases cortisol levels and depletes electrolytes, both of which work against recovery and the efficiency the rest of the plan depends on. This isn't about whether drinking is acceptable, it's about what it actually does physiologically so it can be planned around.
The practical fix
- Extra sodium and potassium, to replace what alcohol depletes.
- Closer attention to recovery on days that include drinking.
- More hydration than usual, since alcohol actively flushes fluid from the body.
Why this approach over abstinence
For an executive whose week genuinely includes client dinners and social drinking, a workable plan beats an unrealistic one. Managing the real physiological cost, rather than pretending it isn't a factor, is what actually holds up over time.
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Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.