Methodology

Alcohol and Body Composition, the Exec Reality

Francesco Zen, founder of ZTraining · Last updated 19 June 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.

He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.