On this week’s episode of the Sober Life Rocks podcast, we had the absolute pleasure of sitting down with Dr. Brooke Scheller, a trailblazer in the world of holistic health and functional sobriety. As a Doctor of Clinical Nutrition, the founder of Functional Sobriety, and the author of the groundbreaking book “How to Eat to Change How You Drink,” Dr. Scheller is pioneering a new, science-backed conversation around alcohol recovery, nutrition, and how the two are deeply intertwined.
What makes Dr. Scheller’s story so powerful isn’t just her credentials—it’s her candor. She opened up about her personal journey with alcohol, one that began in her high school years and evolved over time into something that conflicted deeply with her professional identity as a health and nutrition expert. And in this contradiction, her groundbreaking work was born.
The Nutritionist Who Drank
Dr. Scheller started the conversation with a surprisingly relatable truth: she had been drinking since she was a teenager and had always been a very social drinker. Like many of us, drinking was normalized in her life. Whether it was going out with friends or unwinding at home, alcohol was simply part of the routine.
But as she progressed through her career in nutrition, she noticed a glaring omission in her education—no one ever taught her about the effects of alcohol on the body in her nutrition courses. In fact, quite the opposite. She recalled the popular myth that “a glass of wine a day is good for you”—a piece of pseudo-health advice that has since been widely debunked by more current research.
When the pandemic hit in 2020, her casual, social drinking turned into something much heavier. Like many during those isolated and stressful months, she leaned on alcohol more than she ever had before. And that’s when the inner conflict became too loud to ignore. “On one hand, I’m a nutritionist,” she said, “and on the other hand, I’m drinking too much.” That contradiction ultimately forced her to take a hard look at her relationship with alcohol.
The Turning Point: From Drinking to Discovery
When Dr. Scheller made the decision to quit drinking, she didn’t anticipate how fascinating the process would become from a clinical perspective. She started noticing changes in her body—big ones—and began to track and study them with the precision of a scientist.
One of the most surprising revelations? She had never connected sobriety and nutrition before. It wasn’t something she had been taught, nor was it a major focus in traditional alcohol recovery programs. But once she started to pay attention to how her body responded without alcohol, a lightbulb went off. And that’s when she began laying the groundwork for her now widely celebrated book, How to Eat to Change How You Drink.
The Body Craves What It’s Missing
One of the most compelling parts of our conversation was about how alcohol plays a role in nutrient deficiencies and cravings, often without us realizing it.
“Alcohol is full of sugar,” Dr. Scheller explained, “and that sugar content creates a strong craving for even more sugar.” The result is a physiological rollercoaster: we consume alcohol, our blood sugar spikes, then it crashes—and we find ourselves craving another drink, or reaching for something sweet to feel better. The cycle is self-perpetuating, and it keeps us locked into habits that are hard to break.
She gave a simple, powerful example: sometimes when we crave an orange, it’s because our body needs vitamin C. We eat the orange, and we feel better. But sometimes, when we crave alcohol, it’s not really the alcohol we need—it’s something inside it that our body is missing, like sugar, carbs, or even nutrients that alcohol depletes from our system. The key is learning to decode those cravings and respond to what the body actually needs, rather than defaulting to a drink.
Happy Hour and the Hunger Trap
Dr. Scheller also walked us through a common scenario: the post-work happy hour. It’s the end of a long day. You’re tired, maybe you didn’t eat much for lunch, and you’re looking for a quick energy boost. Enter the glass of wine—easy, accessible, and packed with sugar and carbs. It delivers that hit of dopamine and energy… for about 30 minutes. Then comes the crash. And when we crash, we crave more of the same.
“It’s not just psychological,” Dr. Scheller emphasized. “It’s biochemical.”
Her advice? Be proactive. Eat before you go. If you know you’re going to be around alcohol or in a tempting environment, make sure you’re fueled up. Choose high-protein foods, like chicken or cheese, which satisfy hunger without spiking blood sugar levels. If you’re at a bar or restaurant, scan the menu for protein-rich snacks—think chicken wings or charcuterie boards. They’re satisfying and stabilizing, helping you resist the siren call of sugary cocktails and wine.
Breaking the Cycle with Food
So how do we actually begin to change how we eat to change how we drink?
Dr. Scheller’s method isn’t about extreme diets or food guilt. Instead, it’s about understanding what your body really needs—especially in early sobriety—and using nutrition as a supportive tool in your recovery journey.
Here are some of her core principles:
Replenish what alcohol depletes.Alcohol is notorious for depleting key nutrients like B vitamins, magnesium, and zinc. These are crucial for mood regulation, energy, and immune function. Supplementing them—or eating a diet rich in them—can dramatically improve how you feel in early sobriety. Balance blood sugar.
One of the best things you can do when you stop drinking is to stabilize your blood sugar levels. That means prioritizing protein, fiber, and healthy fats at every meal to avoid the crash-and-crave cycle. Listen to your cravings—then go deeper.
Cravings are often a clue. Instead of fighting them, ask yourself: “What does my body really want?” A craving for alcohol could actually be a craving for carbs, sugar, stimulation, or emotional comfort. By learning to decode those signals, you can nourish yourself more effectively. Avoid the deprivation mindset.
Recovery doesn’t have to mean restriction. In fact, approaching sobriety with a mindset of abundance—adding in nourishing foods instead of focusing on what you can’t have—can make the process more joyful and sustainable.
Functional Sobriety: A New Path Forward
What sets Dr. Scheller apart is her holistic approach to recovery. She calls it Functional Sobriety, and it’s more than just a nutrition plan—it’s a new lens for understanding the intersection between alcohol, wellness, and the body.
Functional Sobriety isn’t about labeling yourself or living in extremes. It’s about empowering yourself with knowledge, using food as medicine, and understanding how alcohol fits into (or disrupts) your physical health. For some people, it may mean cutting back. For others, it might mean quitting entirely. Either way, the foundation is the same: nourish yourself well, and the rest starts to fall into place.
Her work isn’t about judgment—it’s about curiosity, compassion, and clarity. And her message is especially powerful for those who have never felt like they “hit rock bottom” but still suspect that alcohol may be holding them back from full health.
Final Thoughts: Your Body is Trying to Talk to You
As our conversation with Dr. Scheller wrapped up, she left us with a powerful reminder: “Your body is trying to talk to you. You just have to start listening.”
Whether you’re sober-curious, in early recovery, or years into your journey, understanding the role of nutrition in sobriety can be a game-changer. Dr. Scheller’s insights remind us that food isn’t just fuel—it’s information. It’s a way of communicating with and caring for your body in ways that alcohol never could.
Her book, How to Eat to Change How You Drink, is a must-read for anyone looking to understand the science of sobriety on a deeper level. And if you haven’t already, be sure to check out the full episode of Sober Life Rocks to hear more of Dr. Scheller’s story, strategies, and inspiration.
Connect with Dr. Brooke Scheller:
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