Beer, Brats, and Cheese: The Key to Healthier Indulgence

Nutrition

Mar 18

Listen on your favorite podcast platform:

Spotif y | Apple Podcasts | YouTube | IHeartRadio | Amazon Music

Dr. Kevin Schultz dives into the heart of Wisconsin culture with a fun and informative discussion on beer, brats, and cheese. Discover how you can enjoy these beloved staples while maintaining a healthy lifestyle. Dr. Schultz provides actionable tips on reducing the negative effects of alcohol, choosing the best types of brats, and selecting the healthiest cheeses.

Whether you're a beer lover, a brat enthusiast, or a cheese connoisseur, this episode offers valuable insights to help you indulge wisely. Tune in for expert advice, practical takeaways, and a fresh perspective on enjoying your favorite foods without compromising your health!

Want Dr. Kevin’s Top Tips for Healthier Alcohol Consumption? Check out the “Alcohol Consumption Done Right” Guide!

Download Alcohol Consumption Guide

How to Enjoy Beer, Brats, and Cheese the Healthier Way

It doesn’t get more Wisconsin than beer, brats, and cheese! After 25 years in practice here, I’ve heard countless times, “I’m not giving up my beer, brats, and cheese.” And the good news is—you don’t have to. In this episode, we’re diving into how you can still enjoy these Wisconsin favorites while making healthier choices.

Beer and Alcohol Consumption Done Right

While most health experts agree that, in an ideal world, no alcohol is best, we know that’s not always realistic. So, for those of us who enjoy a drink now and then (myself included), let’s talk about how to do it in a way that minimizes the downsides.

The Negative Effects of Alcohol on the Body

Before we dive into how to enjoy alcohol in a healthier way, it’s important to understand what we’re working against. While many of us enjoy a drink now and then, alcohol does come with some significant health risks. Here are some key reasons why most health experts agree that cutting alcohol completely is the ideal choice:

Alcohol is a Neurotoxin
Simply put, alcohol is toxic to the brain and nervous system. MRI studies show that chronic alcohol consumption leads to brain shrinkage, and even moderate drinking causes short-term inflammation in the brain. Over time, alcohol consumption has been linked to dementia and cognitive decline.
Increased Cancer Risk
Alcohol is classified as a Group 1 carcinogen—the highest risk category—alongside substances like cigarettes. It has been linked to seven types of cancer, including breast, liver, and colorectal cancer. The main culprit is acetaldehyde, a toxic byproduct of alcohol metabolism that damages DNA and promotes tumor growth.
Gut Health and Immune Function
Alcohol disrupts the gut microbiome, killing beneficial bacteria that support digestion and immune function. This can contribute to inflammation, digestive issues, and even mood disorders like anxiety and depression due to the gut-brain connection.
Systemic Inflammation
Alcohol increases whole-body inflammation, affecting the gut, brain, and other organs. Chronic inflammation is a factor in nearly every major disease, from heart disease to autoimmune conditions.
Hormonal Disruptions
Alcohol raises estrogen levels, which is one reason it’s linked to breast cancer. It also lowers testosterone in men, leading to fatigue, weight gain, and other hormonal imbalances.

Top 5 Ways to Reduce the Negative Effects of Alcohol

If you still enjoy a drink now and then, the good news is that there are ways to minimize the harm. Here are the top five things to be aware of to help lower the negative effects of alcohol.

1. Support Your Gut and Nutrient Levels

Alcohol depletes your body’s B vitamins and kills off beneficial gut bacteria, both of which are essential for overall health. To counteract this:

Take a high-quality probiotic before and after drinking to support your gut microbiome.
Supplement with a B-complex vitamin to help replenish the nutrients lost due to alcohol metabolism.

2. Stay Hydrated

Alcohol is a diuretic, meaning it dehydrates your body, which can lead to headaches, fatigue, and more severe hangovers. To stay hydrated:

Drink one glass of water per alcoholic drink to balance fluid loss.
Consider adding electrolytes to your water to help maintain proper hydration levels.

3. Eat Before and While Drinking

Drinking on an empty stomach leads to faster alcohol absorption, increasing its toxic effects on your body. To reduce this impact:

Eat a nutritious meal before drinking, preferably one rich in healthy fats, protein, and fiber to slow alcohol absorption.
Continue healthy snacking while drinking to help buffer alcohol’s effects.

4. Choose Alcohol with Less Acetaldehyde

Acetaldehyde is a toxic byproduct of alcohol metabolism that damages DNA and increases cancer risk. Different types of alcohol contain varying levels of this toxin:

Worst choices: Dark liquors like whiskey, dark rum, and fortified wines contain the highest levels of acetaldehyde (700-3,000 mg/l).
Moderate choices: Beer has significantly lower acetaldehyde levels than wine and spirits (200 mg/l).
Best choices: Clear liquors like vodka, gin, white tequila (Tequila Blanco), and silver rum have the lowest levels (20-50 mg/l).
Go for top-shelf: Higher-quality, well-distilled spirits contain even less acetaldehyde, making them a better option if you do choose to drink.

5. Drink at a Pace Your Body Can Handle

Your liver can typically process one standard drink per hour, but this varies based on genetics, metabolism, and overall health. As a general guide:

1 drink = 1 shot of liquor (1.5 oz), 5 oz of wine, or 12 oz of beer.
Drinking slower allows your body time to metabolize alcohol more efficiently, reducing the likelihood of hangovers and toxic buildup.

Bonus: Dr. Kevin’s Alcoholic Drinks of Choice

I’m at a point in my life where I very rarely indulge in alcohol. But, when I do, here are my top alcoholic drinks of choice that I find to be the least damaging to my body:

Hansen’s Organic Grape Distilled Vodka - It’s hard to find this in a bar, but it can be purchased online for consumption outside of a bar. If I’m in a bar, I ask for organic potato vodkas whenever possible. I’ll mix this with water and often mix in some LMNT electrolytes for flavor
Don Julio Blanco Tequila - This, and other top-shelf white tequilas, are another of my favorites. I will also mix this with water and some LMNT electrolytes for flavor.

Your Healthier Game Plan for a Night of Drinking

Now that we have all of that knowledge in our brains, let’s put together a solid game plan for those who want to enjoy alcohol socially but want to do it responsibly—without getting drunk, avoiding hangovers, and minimizing long-term health risks.

Before Drinking

Take Your Supplements

Spore-Based Probiotic: Alcohol kills good gut bacteria, so taking a high-quality spore-based probiotic (like Nutridyn's Spore Probio) ensures that over 90% of the probiotic reaches your intestines, compared to less than 10% with regular probiotics.
Methylated B-Complex: Alcohol depletes B vitamins, so taking a B-complex supplement helps maintain energy levels and supports detoxification.
NAC (N-Acetyl L-Cysteine): NAC supports liver function and helps neutralize toxic acetaldehyde. Taking this before drinking helps protect your liver and reduce the toxic effects of alcohol.

Eat a Nutritious Meal

Prioritize high-quality proteins and healthy carbs, avoiding processed foods and inflammatory refined carbs. This helps slow alcohol absorption and stabilizes blood sugar.
If you need meal guidance, check out our Nutrition Guide under the Health Programs tab on our website.

During Drinking

Hydrate

Drink at least one glass of water per alcoholic drink. Ideally, choose filtered or bottled water to avoid chlorine and chemicals that can further disrupt gut health.

Take Electrolytes

Alcohol depletes electrolytes, so supplementing with LMNT or another high-quality electrolyte mix with every drink can help maintain hydration and reduce hangover symptoms. Avoid high-sugar options like Liquid IV, Gatorade, or Powerade.

Eat Quality Foods While Drinking

Continue eating high-quality proteins, fruits, and vegetables with fiber to slow alcohol absorption. This keeps blood sugar stable and minimizes alcohol’s impact on your system.

Take Alcohol Detox Supplements

Nutridyn’s Alcohol Detox supplement helps your body metabolize alcohol more efficiently. Take two capsules before each drink to support detoxification and reduce negative effects.

Ideal Drinking Scenario:

Stick to one drink per hour.
Choose clear, top-shelf liquors (vodka, tequila blanco, gin) mixed with filtered water and electrolytes.
Take two capsules of Alcohol Detox before each drink.
Continue eating high-quality food while drinking.
Hydrate consistently.

This approach lets you enjoy social drinking without getting drunk, minimizing toxic effects, and avoiding hangovers.

What to Avoid While Drinking

Sugary Drinks

Avoid cocktails loaded with sugar, artificial colors, and additives that increase hangover severity and gut damage. Instead, replace them with electrolyte-infused drinks.

Processed Carbs and Fried Foods

These common bar foods increase inflammation and contribute to gut damage. Instead, opt for naked wings (no breading) with sauce on the side and fresh veggies as alternatives.

After Drinking

Take Supplements Again

Before bed, take another dose of Spore Probio, B-Complex, and NAC to help your body recover and detoxify.

Prioritize Sleep

Aim for 8+ hours of quality sleep, as this is when the body repairs itself and reduces the effects of alcohol.

Morning Recovery Routine

Take another round of Spore Probio, B-Complex, and NAC in the morning.
Hydrate with water and electrolytes.
Get moving! Walk outside, get sunlight, or hit the gym to help sweat out remaining toxins and boost recovery.

If you don’t remember all of these steps, no worries! We’ve created a quick guide called “Alcohol Consumption Done Right”, available under the Health Programs - Quick Guides section on our website.

Healthier Brat Options: Ditching the Johnsonville Standard

When it comes to brats, I know many Wisconsinites are loyal to Johnsonville. But if you’re looking for a healthier option, they won’t be making my recommended list. While they might be a household name, there are far better choices when it comes to quality, sourcing, and overall health benefits.

If you’re interested in a deep dive into the differences between properly and poorly raised meats, check out Podcast Episode 14: Grain-Fed vs. Grass-Fed Beef. But for today, I’ll keep it simple and stick to brats.

The good news? There are two incredible Wisconsin-based small farms that produce high-quality brats—and they ship nationwide!

North Star Bison (Rice Lake, WI)

I’m beyond excited that North Star Bison is now one of our trusted partners! You can connect with them through the Health Shop on our website. They offer an impressive range of meats, including pork, bison, beef, and elk brats—all sourced from animals raised with care. Their commitment to regenerative farming and ethical practices is truly inspiring.

North Star Bison is more than just brats—they offer hot dogs, summer sausage, beef sticks, jerky, and a variety of high-quality meat cuts. They also provide an incredible range of proteins, including bison, beef, elk, salmon, turkey, chicken, pork, lamb, goat, and even rabbit. It’s a one-stop shop for anyone looking to upgrade their protein sources.

Together Farms (Mondovi, WI)

Together Farms is a fantastic option for ethically raised, high-quality pork bratwurst. Their pigs are raised the way nature intended, and you can truly taste the difference. They offer a variety of meat products through their online store, shipping across Wisconsin and much of the Midwest. Whether you shop online or visit their in-person farm store, you’ll find incredible options beyond just brats.

How to Choose Healthier Cheese

For my fellow Wisconsin Cheeseheads—and cheese lovers everywhere—let’s talk about how to choose a healthier cheese. When it comes to dairy, I always recommend looking for three key things at a bare minimum:

Organic – This ensures the milk used is free from synthetic pesticides, antibiotics, and added hormones.
Full-Fat – Fat is where many of the key nutrients in dairy are stored, and full-fat cheese is more satiating and flavorful.
Plain – Avoid flavored cheeses that often contain unnecessary additives, artificial ingredients, and even hidden sugars.
Bonus: Raw - Raw cheese is less processed, retaining more of its natural enzymes, beneficial bacteria, and nutrients.
Bonus: A2 Casein - A2 casein, found in certain cheeses, is much easier to digest and less likely to cause inflammation, gut issues, or mucus production.

If you can check off the top three criteria, you’re already on the right track. But if you want the absolute best, the last two bonus factors make cheese an even healthier addition to your diet.

Where to Find High-Quality Cheese

Both Together Farms and North Star Bison offer cheeses that meet all five of these standards, and you can purchase them online for delivery or visit their farm stores in Wisconsin.

For those who shop at Costco, one of the best cheese options available is Parmigiano Reggiano—the original Parmesan cheese from Italy. Unlike standard Parmesan, this cheese naturally meets all five health criteria and is naturally lactose-free! I personally eat Parmigiano Reggiano regularly and never experience the phlegmy reaction I get with other cheeses.

Inspirational and Education Takeaways

1. Success Comes from Simple Daily Habits.

Improving your health isn’t about overnight transformations—it’s about small, consistent habits performed daily over time. Instead of focusing on instant results, think long-term. How will the choices you make today shape how you look, feel, and heal in one year, five years, or even twenty years? Stay committed to the process, and the results will follow.

2. Alcohol Isn’t a Health Drink.

No matter how much we might want to believe it, alcohol isn’t a health food. However, you don’t have to eliminate it completely—just be mindful of how often and how much you drink. By reducing your intake and pairing it with healthier choices (like high-quality brats and cheese), you can still enjoy Wisconsin favorites while supporting your well-being.

3. You Are a Leader in Health.

If we want to change the future of health, it starts with us—the adults. Whether you realize it or not, your kids and grandkids are watching. They see what you order at restaurants, what you put in your grocery cart, how often you drink, and whether you follow through on your healthy commitments. Your actions set the example for future generations. It’s time to step up and lead by example—before it’s too late.

If you found this episode valuable, think about someone in your life who needs to hear it. Be a leader for them—send them a text or a message and invite them to check out The Foundational Health Podcast with Dr. Kevin Schultz.