In 2023, Drummond achieved her goal. “Being the first woman to climb the Seven Second Summits was an exhilarating and deeply fulfilling experience,” says Drummond. “It was a journey that tested my limits, resilience, and determination. Reaching each summit represented not just a personal victory, but a message to women everywhere about the power of perseverance and daring to dream big.” But she didn’t stop there. Drummond then went on to author a book, Breakproof, which catalogues her unique perspective on perseverance and determination.

This year, Drummond has her sights set on a goal that’s just as challenging: To slow down. She calls it her “Year of Being,” and its significance rivals that of summiting any mountain. “This year, my primary focus has been on embracing a slower, more intentional pace
of life,” says Drummond. “I’ve intentionally chosen not to commit to big, overwhelming goals. Instead, I aim to demonstrate to my children that it’s okay to take a step back, recalibrate, and enjoy the journey without constantly rushing forward.”

To Drummond, that means engaging in movement that feels joyful rather than performance-oriented, indulging in activities such as painting or reading to expand her mind, and being intentionally present for her friends and family. “I’ve found great joy in spending time outdoors, immersing myself in nature, and engaging in activities that rejuvenate my spirit,” says Drummond. “This approach not only nurtures my well-being, but also serves as a valuable lesson for my children on the importance of balance and mindfulness in our fast-paced world.” 

Photography by Sandro Gromen-Hayes

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Read This Story in Our 2024 Summer Outdoor & Travel Issue
Featuring Canadian Taekwondo Olympian, Skylar Park. Must-visit adventure destinations across Canada. Your best trail running season ever with FAQs and threshold training plans. How (and why) gravel biking can rule your summer. Essential preparation to stay injury-free during hikes. Zero-waste your hiking and camping trips like a pro. Treat yourself with a Rustic Strawberry Chocolate Tart or Dairy-Free Vanilla Ice Cream, and so much more.

These warnings don’t mean that you need to give up outdoor training altogether, but they do signal that extra precautions need to be taken. Study authors emphasize adequate hydration and avoiding exercise in poor air quality to stay safe. 

You may also like: Clearing the Air on Air Quality and Outdoor Exercise

Read This Story in Our 2024 Summer Outdoor & Travel Issue
Featuring Canadian Taekwondo Olympian, Skylar Park. Must-visit adventure destinations across Canada. Your best trail running season ever with FAQs and threshold training plans. How (and why) gravel biking can rule your summer. Essential preparation to stay injury-free during hikes. Zero-waste your hiking and camping trips like a pro. Treat yourself with a Rustic Strawberry Chocolate Tart or Dairy-Free Vanilla Ice Cream, and so much more.

Alberta
Hike and climb your way up the cliffs above Mt. Norquay Ski Resort on Banff’s only Via Ferrata (Italian for iron ladder), navigating routes with the help of a fixed anchoring system of cables, ladders, and a suspension bridge. Next, bring your kayak, paddleboard, or raft to float the Bow, where you can float down a glacier-fed clear blue river in the heart of Calgary. You’ll see the province’s beautiful skyline, and probably a beaver or two!

British Columbia
Revelstoke is home to two national parks, Mount Revelstoke and Glacier, both offering incredible alpine scenery and unforgettable hikes
Next, hit Frisby Ridge, an iconic, alpine mountain-biking adventure boasting panoramic mountain views, vibrant wildflowers, and a thrilling ascent through majestic, mountain hemlock sub-alpine forests and expansive alpine meadows. Don’t forget to head over to Victoria to hit Jocelyn Hill, a 10 km loop beloved by locals for its extraordinary views of
Finlayson Arm.

Manitoba
Hike your way across the sweeping views atop the escarpment of Riding Mountain National Park and the lush wilds of the boreal forest
of Whiteshell Provincial Park. Before you leave, visit Churchill to take in the Aurora Borealis, one of the most breathtaking phenomena of the natural world. Peak times to view this beauty are between 8 p.m. and 2 a.m. in the late summer.

New Brunswick
The Acadian Peninsula Veloroute is 379 miles of happiness for cyclists to take in stunning views on the seaside trail while travelling through several French communities. A must in this province is a hike through Walton Glen Gorge, or the “Grand Canyon” of New Brunswick, located in Fundy Trail Provincial Park. The natural wonder is 1000 feet across, 525 feet deep, and 550 million years old, created by a series of volcanic eruptions.

Nova Scotia
Discover the world-famous Cabot Trail that weaves through 950 square kilometres of highlands and coastal wilderness in northern Cape Breton. Offering 26 hiking trails ranging from easy strolls to challenging climbs, the trail attracts families and adventurers alike. Next, feel the rush of tidal bore rafting on 8-20-foot waves in a whitewater Zodiac boat as you experience the surging power of some of the world’s highest tides that turn the Shubenacadie River into a water rollercoaster.

Newfoundland & Labrador
You’ve got to see the icebergs in NFLD. During spring and summer, these 10,000-year-old giants are visible from many points along the northern and eastern coasts, coming in all shapes, sizes, and colours like snow white and deep aquamarine. Plan a day in the western region to hit Gros Morne National Park, which offers more than 100 kilometres of hiking trails and a unique geological history dating back 1.25 billion years.

Ontario
Known for its stunning wilderness, Algonquin Park offers vast opportunities for hiking, canoeing, kayaking, and wildlife viewing. Next, get your camera ready in Bruce Peninsula National Park, which features the Grotto, a much-Instagrammed natural pool and scenic caves, along with rugged cliffs and the famous Bruce Trail for hiking. Hit the mighty Ottawa River for whitewater paddling that ranges from family-friendly to full-on Class V rapids.

Prince Edward Island
Experience the thrill of kiteboarding on PEI at Kite Point, which is known as a world-class kiting destination because of its shallow waters and ideal wind conditions. And for families, or even kids at heart, interact with goats on the natural beach located on PEI’s quiet southern shore. These friendly inhabitants manage vegetation and support ecological balance, and who knows, they may even want to hop a ride on your paddleboard!

Quebec
Quebec’s wide-open spaces feature more than 250 rock climbing sites in 13 regions across the province. Visit Parc national des Grands-Jardins in Charlevoix for varying difficulties of climbs, but don’t leave without traversing the Mont du Lac Cygnes, which features routes made up of beams and bridges developed into the surrounding rock face. The area is also known for watersports, so pack your kayak, paddleboard, or canoe and head to Lake Tremblant, which boasts crystal-clear waters and the Laurentian Mountains as a backdrop.

Saskatchewan
Paddleboard, kayak, or canoe the Churchill River, surrounded by pristine waters and untouched wilderness. The waterway was historically used as a voyageur highway that connected the prairie provinces, and was a staple for Indigenous travel and trade centuries before the arrival of explorers and voyagers. Located in Missinipe, this off-the-beaten-path experience is best to visit in the summer months of July or August.

Northwest Territories
This province features endless opportunities for watersports, from canoeing your way to the Arctic Ocean, to whitewater rafting on the Nahanni River, or even paddleboarding through Yellowknife’s houseboat community. Great Slave Lake is a must-see for any watersports enthusiasts, where you can set out to explore cliffs from hidden areas or simply enjoy the calm waves.

Nunavut
On Nunavut’s Baffin Island, the Akshavuk Pass is a challenging 12-day expedition that traverses Auyuittuq National Park (“land that never melts” in Inuktitut) through a traditional corridor between two Inuit communities. Surrounded by the Penny Ice Cap, this adventure rewards you with stunning Arctic mountain views, including Mount Thor and Mount Asgard. Book your visit in July or August for the best views and conditions.

Yukon
The historic village of Carcross, scenically nestled between Bennett and Nares Lakes, is fast becoming an international mountain biking hotspot. With its flowy single track and alpine trails just begging to be ridden, the mountain will thrill riders whether you’re a total novice or have been shredding the trails for years.

Be sure to check out the Travel Must-Haves

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Read This Story in Our 2024 Summer Outdoor & Travel Issue
Featuring Canadian Taekwondo Olympian, Skylar Park. Must-visit adventure destinations across Canada. Your best trail running season ever with FAQs and threshold training plans. How (and why) gravel biking can rule your summer. Essential preparation to stay injury-free during hikes. Zero-waste your hiking and camping trips like a pro. Treat yourself with a Rustic Strawberry Chocolate Tart or Dairy-Free Vanilla Ice Cream, and so much more.

I’m bringing those years of experience that my family has—and the joy that that brings me—and people can see that shine on the mat. It’s the joy that seems to help me perform really well.

Skylar Park

From the beginning, Park’s father coached her through training, and even progressed his own skills to be able to grow with his daughter as she entered an elite level. To this day, Park’s career is still a family affair: Her dad remains her coach, her two younger brothers are on the national team (one will be her training partner at the Olympics), and her grandfather—a grand master himself—observes her fights, lending tips and advice.

And while some athletes may feel the pressure of a legacy of that magnitude weighing on them, for 25-year-old Park, it’s only added joy to her journey. “When I qualified for Tokyo, and then Paris, it’s almost like it was our family that qualified. Everything that we do as a family revolves around this dream, so there’s an added level of teamwork and support,” says Park. “I’m bringing those years of experience that my family has—and the joy that that brings me—and people can see that shine on the mat. It’s the joy that seems to help me perform really well.”

Park’s career skyrocketed when she took home the gold medal at the 2016 World Taekwondo Junior Championships in Burnaby, B.C. Deemed “the new face of taekwondo,” she was favoured to medal at the 2020 Summer Olympics in Tokyo. At those Games, Park was at her physical peak—the strongest she’d ever been at the time. But her mental strength wasn’t a match; she suffered a loss in the quarterfinals, ending the hope of a medal. “The Olympics are a completely different atmosphere than any other competition—the stakes are higher, the pressure is higher,” says Park. “Physically, you can be 100 per cent ready—but if you’re not ready to deal with those pressures and expectations, the rest of your preparation doesn’t matter.”

After the loss, Park was faced with the challenge of climbing her way back—she took it head on, and overcoming those obstacles have proved to be some of the most fulfilling times in her career. “It’s not only the highs that I’m proud of,” she says. “I’m most proud of the times I felt like I was at rock bottom, and I climbed my way out—I rose to the occasion.”

And rise she did. In 2023, Park took home gold at the Pan Am Games. “It was a huge confidence boost going into Paris,” she says.

Now as she prepares to head back to the Olympic stage, she knows her mental training needs to be just as strong as her physical training. Through intense physical training which includes up to four hours on the mat six days a week and grueling conditioning sessions on the assault bike or running hills, Park has a team of specialists in her corner to ensure she’s performing at peak condition through the bumps and bruises that come with every fight.

Working with a mental performance coach, Park’s training includes navigating some of those pressures she’s sure to encounter in Paris. “I’ve been working on mental strength leading into Paris. I’m excited to bring that strength with me,” she says. The expectations of being in the ring, the anticipation of going into the fight, and how she’s going to decide on approaching the fight are all scenarios that she works through to be ready when the time comes. “In physical training, I’m very intentional,” says Park. “When my dad tells me to execute something, I create that pattern of executing on demand.” In her mental training, the same principles apply: “On that day, you need to be ready to perform at your best, on demand.”

But there’s an elephant in the room for any Olympic athlete: The fear of losing. And Park admits she’s not immune to this feeling. But for her, it’s the beginning of the story that keeps her moving forward: The authentic fun and joy she’s cultivated for her sport. “When I started competing on the world stage, no one knew I was a girl from Winnipeg with her dad coaching her,” she says. “I’ve struggled a little with the pressures and expectations of what people were saying, but I’ve found my way through that. I love to fight. I love to be in the ring. I can shut out the noise of the rest of the world, fight freely, and perform my best every time I step out there.” 

Photography by Jocelyne Hebert

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Read This Story in Our 2024 Summer Outdoor & Travel Issue
Featuring Canadian Taekwondo Olympian, Skylar Park. Adventure Across Canada with the best Road Trips. Run the trails with the most common Trail Running questions & Threshold Training on the Trails. Strength training workouts for bikers, to get you out gravel biking. Essential Preparation for Hiking, Zero-Waste Your Hiking & Camping Trips. Treat yourself with a Rustic Strawberry CHocolate Tart or Dairy-Free Vanilla Ice Cream and so much more.

In the Harvard Gazette’s study, researchers found that exercise triggers inflammation, and in turn, the body reacts by producing T-cells (white blood cells that are part of the immune system), which support energy use and gives your endurance a boost. The study suggests that this reaction can lead to the body becoming more equipped to handle inflammation in general, while improving your performance in the gym. So, have we been thinking about inflammation all wrong? To get to the bottom of it and determine how to use exercise’s effect on inflammation to our advantage, we first have to understand how inflammation really works.

Understanding Inflammation
Not all inflammation is created equal, and knowing the difference between which type you’re experiencing is key. “Generally speaking, as painful as it can become, inflammation is not a bad thing,” says Dr. Victor Vongphakdy PT, BSc, MPT, CAFCI, physiotherapist and clinic director of Etobicoke, ON-based Physiomed. “In fact, inflammation is not only necessary, but imperative to the healing and remodelling of the injured area,” as is the case when you recover from a particularly gruelling workout. According to Toronto, ON-based chiropractor and medical acupuncture provider Dr. Cassandra Laleye, BSc, DC, D.Ac, inflammation is our body’s way of identifying harm or damage, and initiating a healing response. “This response should happen quickly and be short lived, usually lasting a few days or up to two weeks,” she says. “We call this ‘acute’ inflammation, and its key outcome is to kickstart healing.”

The trouble happens when acute inflammation becomes chronic and disrupts daily life, such as in the case of autoimmune disorders, rheumatoid arthritis, or a recurring injury. Toronto, ON-based physiotherapist Josh Chung, MPT, FRSC, FRAs views inflammation in dosages,” determining whether or not the level his clients are experiencing is tolerable or not. “It’ll differ for everyone, but if I see a dosage sitting above a tolerable level, that’s often when problems may arise in terms of injury,” he says. “If it’s too far below, then perhaps my client isn’t stressing the body enough to drive adaptation. We’re looking for a sweet spot where the stress that’s induced leads to positive physical adaptation.”

How Exercise Helps Chronic Inflammation
If you’ve fallen into the category of experiencing chronic inflammation, experts suggest that movement can aid in healing time and improve your quality of life. “Research has shown that exercise helps lower chronic inflammation in two distinct ways,” says Laleye. First, it supports a reduction in adipose tissue, which is a known contributor of increased inflammation. Second, exercise increases the production of proteins that reduce pro-inflammatory cells, while they also increase cells with anti-inflammatory properties. “By reducing adipose tissue and increasing protein production, there is an overall reduction in inflammation,” she says.

Vongphakdy notes that movement encourages blood flow and circulation, which can help remove inflammatory substances from an injured area, while Chung echoes this powerful exchange system. “I like to think of movement as a way to induce blood flow and fluid exchange, which then helps ‘flush’ out some of that local inflammation,” says Chung.

Inflammation and Improved Performance
Exercise’s effect on inflammation can elevate athletic performance from several angles. Movement promotes the body’s immune response, which means you’re likely to recover faster and more efficiently from sore muscles if you keep moving. “When exercise is performed, immune cells are released into the body—regular exercise equals a more consistent release of these cells, making them readily available when needed and cutting down on release time when tissue damage is present,” says Laleye.

Additionally, the increased blood flow boosts oxygenation, which helps to stave off inflammation in the first place. “Oxygenation encourages the release of growth factors that lead to tissue repair and remodelling,” says Vongphakdy. And from a tolerance level, Chung sees exercise’s effect on inflammation as a way to adapt to being able to handle increased stress on the body—a key factor in enhanced performance. “Exercise increases your tolerable amount of stress,” he says. “That’s the basis of my practice—to build humans who are better able to tolerate stressors.”

Finally, Laleye notes exercise’s integral, indirect effect on factors that contribute to manageable levels of inflammation—so you can spend more time building endurance. “Exercise aids in things like sleep quality, stress management, and prevention of chronic conditions like type 2 diabetes and heart disease—all which can have huge effects on inflammation levels,” she says. 

Photography by: James Patrick Photography

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Read This Story in Our 2024 Running Issue
Featuring Canadian Olympic, National & North American Marathon Record holder Cameron Levins. Run your way around the world with some cool, quirky and unconventional races. Train for 10 km right up to a marathon – plus a 25 km trail run and 70.3 program. Strength workouts for runners, spice it up to improve your performance and so much more.

In the study, participants who committed to an eight-week mindfulness-based blood pressure reduction program significantly improved their scores on measures of self-awareness. What’s more, they were much more likely to select heart-healthy foods in comparison to a control group.

The mindfulness program included practicing skills such as meditation, yoga, self-awareness exercises, attention control and emotional regulation. At the end of the research period, those who practiced mindfulness reported an increased daily intake of fruits and vegetables by at least one serving per day. Additionally, they reported an increased awareness of interpreting signals from their own body, which may explain the desire to reach for more nourishing foods.

“Participants in the program showed significant improvement in adherence to a heart-healthy diet, which is one of the biggest drivers of [high] blood pressure, as well as significant improvements in self-awareness, which appears to influence healthy eating habits,” says lead study author Eric B. Loucks, an associate professor of epidemiology, behavioral and social sciences, and director of the Mindfulness Center at Brown University.

For now, researchers are continuing to study how different “doses” of mindfulness affect the program, as well as strategizing how to integrate their findings into a real-world setting—including eligibility for health insurance coverage, accessibility for different patient groups and flexibility for physicians.

Your Day, Mindfully

Want to take control of your thoughts and stay in the present moment so you can harness the power of mindfulness? Here are some easy ways to weave it into your day.

1. Get grounded while brushing your teeth. Instead of zoning out during this mundane activity, turn it into a mindful practice by feeling your feet on the ground, noticing the smell, flavour and texture of your toothpaste, and being aware of the sensation of the toothbrush against every tooth.
   
2. Stay present at the grocery store. Arguably one of the biggest tests of daily patience, being mindful of your sense of urgency in line at the grocery store can remind you to practice staying calm. This is the perfect time to check in with your posture, take slow, deep breaths, and remain positive when it’s your turn to interact with the cashier.
   
3. Avoid checking out during your workout. While you may be focused on your reps and sets, the steps your fitness instructor is calling out, or how many seconds you have left in your sprint, challenge yourself to be even more present during your next workout. This could include noticing the increased labour in your breathing, just how close you are to failure in each rep, or being aware of the rhythm your body settles into with each movement.

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Read This Story in Our 2024 Inspiration Issue
Read about our 2024 Canada’s Top Fitness Trainers – our top 30 from across Canada! How to Hire a Personal Trainer, The Dangers of Overtraining, Return to Running After Illness, Easy Vegan Garlic Noodles and more!

Our society constantly demands more, better, faster. We strive to become the “best” version of ourselves—as athletes and high performers, setting and smashing goals could be considered a favourite pastime. But in climbing the never-ending ladder to “success”—a destination that has a preoccupation with moving its goal post—all this rushing around might be taking us further away from figuring out how to enjoy the ride.

This season, we challenge you to implement the opposite of society’s relentless demand for more. We challenge you to slow down—in all things—and see if there’s joy there. We can’t give you more hours in the day. But there may be some pockets that you can intentionally slow down enough to practice being present.

It could show up in your workouts. If you’re pressed for time or just aren’t feeling the workout you set out to accomplish today, maybe you opt for a short H.I.I.T. workout or try a new class at your gym. 

We’d bet that listening to what your body is asking for will net you better recovery time, less susceptibility to injuries, and increased energy. You might even make a new friend or find out you have no coordination whatsoever in a barre class—but that being there brings happiness. These positives are worth more than any one skipped or modified training session.

Or maybe you could make a point to slow down during dinnertime. It doesn’t have to be every night. Maybe there’s one day a week you find a recipe that looks delicious and take the time to prepare it. To taste as you go, to smell the fragrant spices, to sip a glass of kombucha as you admire your creation.

Then put it on a plate. At a table. And chew. While you listen to your partner talk about their day, or read a few pages of your book, or maybe you do absolutely nothing at all besides savour each bite. Your digestion will thank you. Your stress levels will thank you.

There’s no denying that our society praises a fast pace, and sometimes we need to be a part of that. But perhaps carving out slower moments to find peace, joy, and happiness in your day-to- day life is the simple rebellion that’ll bring you closer to achieving your version of success—and let you actually enjoy it.

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Read This Story in our 2023 Fall Fitness & Food Issue
Featuring this year’s winners of the Amazing Race Canada, Ty Smith and Kat Kastner on our cover. Inside our latest issue, you’ll find all the inspiration you need to carry you through the autumn season. From delicious high-protein recipes and how to resist the crunch of potato chips to running through the high peaks of the Colorado Rockies and the latest in nutrition and fitness, these pages are packed with expert knowledge and advice.

A day spent hiking the trails is sure to net you some breathtaking views, challenging feats of strength, and a rewarding experience in nature instead of slogging it out in the gym. But unlike the gym where you have control over almost every aspect of your workout, hiking demands being ready for the unexpected. From encountering wildlife to respecting the environment, and having the tools to handle unthinkable situations such as getting lost in the wilderness, when it comes to a successful trek, preparedness makes the difference between a memorable day out or a dangerous one. Here’s what to know before you go.

WILDLIFE ENCOUNTER

Bird and squirrel watching might be part of your desired itinerary during your hike, but an encounter with wildlife that’s potentially dangerous can quickly turn into a frightening scenario and needs to be handled with caution. “Your first step is to take all necessary precautions to avoid the situation,” says Soren Kruse Ledet, mountaineer and expert guide with World Expeditions. “Keeping a safe distance from wildlife is a safer and more responsible way not to disturb their natural habitat.”

While your response will differ depending on the wildlife you encounter, a good rule of thumb is to give them plenty of space. “Wildlife almost always wants to avoid close contact with humans, so crowding wildlife can lead to dangerous situations,” says Alex Ross, CEO at Fresh Adventures. “Most wildlife feels threatened during an encounter with a human for any of a few reasons: they could be near a food source or with their young, for example. The simplest way to mitigate the danger in these situations is to calmly back away and increase the distance between yourself and them.”

EATING WELL

When it comes to snacking on the trail, sustain yourself sustainably with a zero-waste hike. Many of the eco-friendly habits you rely on at home can translate to the trail, such as purchasing locally, dehydrating produce yourself to nix packaging altogether, and choosing lightweight, reusable containers for food storage when needed. Silicone bags are a sound investment that’ll stand the test of time, seal efficiently, and hold up well in hot temperatures. 

Remember that if you do end up creating waste, what gets packed in must get packed out. Depending on the type of hike you choose, you may consider bringing a reusable water bottle that includes its own purification system. This way, you can refill at any fresh water source. Either way, water intake is integral—becoming dehydrated on the trail may lead to confusion and dizziness. To avoid this potentially dangerous situation, plan ahead by pre-hydrating with at least four cups of water prior to your hike, drinking water before you feel thirsty on the hike, and continuing to drink post-hike to replenish your body.

NATURE’S BATHROOM

There are some best practices to bear in mind when you’re out in nature and nature calls. Just as the golden rule of handling garbage on the trail is to “pack it out,” the same rule applies when it comes to bathroom-related waste. “There’s nothing worse than travelling somewhere beautiful and then seeing toilet paper strewn about the place,” says Ross, noting that a common misconception is that toilet paper decomposes quickly—when, in fact, the process can take years.

If you’re bringing toilet paper with you, stash it in paper bags that can be put inside resealable plastic bags. The paper can then be burned over a fire or disposed of in a trash can. Additionally, Ross advises finding a spot to do your business that’s at least 60 metres from a water source and digging a hole that’s six inches deep for solid waste if needed.

GETTING LOST

If you find yourself lost, Ross recommends you stop immediately and assess the situation. Start by combing over questions such as when did you last know where you were, what direction were you headed, and have you lost track of your designated trail. Then, take stock of your surroundings to get oriented: notice the landmarks and use that information to understand your location (is the trail north of a road or west of a mountain peak, for instance), and use accessible sights to interpret further, such as the sun, north star, water bodies, towers, etc.

If the struggle persists, start to consider what your next step would be, such as utilizing methods of communication or planning to set up your available gear to spend the night and regroup the next morning.

“It’s generally recommended to stay put when you are lost. Wandering off in any wild direction can lead to becoming much more lost and could reduce the chances of being found by someone,” says Ross.

If there’s one seasonal rule that unites Canadians, it’s that the brevity of summer is not to be wasted. As you aim to soak up every moment of outdoor life and keep those memories close before it comes to a too soon end, remember that the go-with-the-flow lifestyle doesn’t pair well with hiking adventures. So before you hit the trails, channel your inner boy scout: always be prepared.

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Read This Story in Our 2023 Summer Outdoor & Travel Issue
Featuring Alison Jackson, Canadian cyclist and only North American male or female to win the famed Paris Roubaix. Travel the country’s most stunning hot spots by campervan. Become a better trail running by improving your ascents and descents—plus, train outdoors with Canada’s Top Fitness Trainers. Enjoy plant-based summer recipes and so much more. 

With the Canadian Centre on Substance Abuse recently reporting that no amount of alcohol is safe and a continuum of health risks begin to increase at just two drinks per week, there’s never been a better time to examine your consumption habits. If trading in hangovers for waking up bright-eyed and bushy tailed sounds appealing to you, then read on. The sober curious movement might motivate you to curb your drinking or ditch it altogether, so you can live your life healthy AF (alcohol-free). 

PIQUE YOUR CURIOSITY

Sober curiosity stems from multiple aspects of a new culture that’s concerned with both physical and mental wellness. After all, it seems counterintuitive to pour your energy into eating nutritiously and exercising to keep your body in prime condition, only to abuse it with alcohol later on. 

And it is, according to Kayla Lyons, founder and CEO of 1,000 Hours Dry. “Our society is becoming more and more health conscious,” she says. “You can’t really be your best self hungover, and you definitely can’t reach peak physical health if you drink—never mind the detriments alcohol has on mental health.” 

According to the National Institute on Alcohol and Alcoholism, those detriments are widespread. Alcohol negatively affects virtually all organs, and contributes to a higher risk of developing multiple types of cancers. And that’s not just from continued heavy drinking. PLOS ONE reports that a single night of binge drinking causes your gut to leak bacterial toxins into your bloodstream, resulting in inflammation and tissue destruction.

When you examine the alcohol-mental health relationship deeper, you’ll be shocked at how closely intertwined they are. “Alcohol can seem like a quick-fix solution to ‘check out’ from responsibilities and obligations,” explains Dr. Lauren Cook, PsyD. Constantly looking forward to that evening glass of wine to unwind or relying on a drink to loosen up in social situations could all point to underlying emotions you may be avoiding dealing with. 

SOBRIETY YOUR WAY

While you may not feel the need to become completely sober, you might be tempted to take the dry lifestyle out for a test drive and see how it affects your physical and mental health. “Being sober curious simply means you’re interested in the benefits of living alcohol-free, and you may try ‘sober tourism’ for a while without commitment,” says Lyons. “You can take a week off, a month off, do 1,000 hours dry, and just try it out, no pressure.”

There are no hard and fast rules on how to become sober curious, but Cook recommends aligning your goals with who you know yourself to be. “Some people can moderate their use, while others need to go ‘cold turkey,’” she says. “If you’re unsure what’s best for you, see if you’re able to limit your drinking to one to two drinks per sitting. If your drinking still gets out of hand, it’s an indication that you need to set some harder limits on your use.” 

The clean-living support that’s available to you as you decide to indulge your curiosity is immense. “The sober curious are challenging the definition of what it means to be alcohol-free,” says Christine Wayne, founder of On the Mocks, an online community that promotes alcohol-free beverages. “It can be yoga, it can be mocktails, it can be Instagram communities filled with positivity and humor. By attaching yourself to being ‘sober curious,’ you’re joining a community. You don’t have to say, ‘I’m never drinking again,’ but instead, ‘I’m not drinking right now.’”

OBSTACLES ABOUND

The initial motivation for casual sobriety can feel exhilarating, but executing it is another story, and you’re bound to run into some obstacles. “Becoming sober is incredibly uncomfortable,” says Cook. Because these changes will demand that you examine how you cope with hard feelings such as stress, inadequacy, shame, and vulnerability, prepare yourself for some unpleasant moments. 

And if anyone knows working her way through hardship without giving in to alcohol, it’s Wayne, who in just the span of a year and half experienced significant illness within her family, as well as unexpectedly losing her job. “All of these examples were times when I wanted to drink to lessen the pain—to ease my stress, to escape,” she says. So how did she cope? “Occasionally, it was as simple as having an alcohol-free option in my hand, and just remaining calm. But what really keeps me from drinking is knowing that it won’t solve anything. Every single problem that exists in this very moment will still be here after a drink.” 

But it’s not just stress and uncomfortable emotions that drive us to drink. If you’re experiencing FOMO at just the thought of skipping brunch mimosas, adjust the way you approach socializing. “You can still choose to do all the activities [that you used to]; the experience may just be different,” says Lyons. “When I stopped drinking, I realized I didn’t really enjoy the parties or the bars after all, and I found other hobbies that made me feel happy and fulfilled.”

BUT IT’S WORTH IT

It’s true that you’ll have to walk through some difficult moments in your sober journey, but it’s not all bad. In fact, the whole point is to thrive, so know that you can look forward to physical benefits such as weight loss, clearer skin, and less bloating, and mental health boosters like more energy, better focus, and heightened productivity. And the space you make in your life for more authentic experiences will be monumental.

But perhaps the biggest improvement you’ll notice is the relationship you have with yourself. At the end of the day, sober curiosity is an exercise in getting to know yourself better: What makes you tick, what your triggers are, and when you’re tempted to rely on alcohol as a crutch. 

“As far as feelings go, you have to realize that the only way out is through,” says Lyons. “Allow yourself to experience what emotion it is that you want to run from, and show yourself how strong you really are.”

Alcohol Facts

• The International Agency for Research on Cancer has classified alcohol as a Group 1 carcinogen (the highest risk group), which also includes asbestos, radiation and tobacco.
• Drinking more than two standard drinks per week increases your risk of developing several different types of cancer, including breast and colon cancer. Other alcohol-related consequences for yourself and others also increase.
• Approximately 80 per cent of Canadians consume alcohol, with 15 per cent of those individuals exceeding the recommended guidelines for low-risk drinking.