Regarding alcohol, note that in the first 1-2 hours alcohol can lower blood sugar by occupying enzymes that cause the liver to release glucose into the bloodstream. The liver then experiences rebound resistance after 2+ hours which is greater for a larger dose. Dehydration also results in more insulin resistance.
Alcohol also causes a rebound stimulant effect after 2+ hours. 1drink may actually improve insulin sensitivity and reduce cortisol. Like evening carbs, there seems to be a sweet spot.
Well, I am thin and tall and have troubles gaining muscle. Now, being 39years old, I gain fat much more easily lol.
I have 3 years of weight training experience and in the last year Iāve done Dan Johns mass made simple, then German volume training revisited from coach Boyle for couple of months, then 531 for hardgainers for few cycles which has crazy amount of volume. Iāve never been stronger and it definetly works but I always felt tired and while weight on the bar went up on all lifts, Iāve gain 10 kg, but once I diet back(taking appropriate time and supplementing with additional leucine to make sure all muscle stay), basicly in terms of muscle I was on the same level before bulking.
And honesty, doing extra heavy work always kind of left me stressed because I was affraid of injury.
I really study everything from coach CT, and in my case it totaly fits.
I changed my training and now doing Best Damn Workout and feel great, less volume, more frequency, calm mind 
Itās too early for gains report and unfortunately I have low back injury which slows my progress, but the point is that you have to feel good about your training.
Sorry guys for hijacking thread, but in part it is an experience with volume and hypertrophy
I guess what Iām really after is something specific and actionable, which you provide here. I want to enjoy my beer, but not at the cost of body composition or long term health issues. I generally have a beer while cooking dinner in the evenings. Typically a craft beer with a higher alcohol content - 6 - 8% ABV. Did some googlinā and found a typical beer, which was defined as 12 oz and 5% ABV, contains 12 grams of alcohol. So, I think Iām safe.
What does this mean in terms of sleep? Letās say I have a beer at 6pm. Will the stimulant effect make it harder for me to fall asleep at 10pm?
I appreciate you sharing your knowledge on this topic!
It would seem to me that alcohol has a window where it is beneficial for health, including for sleep and blood sugar control, and that window is around 1 drink per day. At that level, it probably causes none of the issues and actually improves them both. Similar to food in general. At above 1 drink, it will start to have a net rebound stimulant effect as well as producing a rise in triglycerides and as a result, a degree of insulin resistance. For a larger person, more than one drink may be within the range of optimal benefits, as well as when consuming alcohol when liver glycogen has been depleted (because you will burn it more and be less likely to have excess that needs to be turned into triglycerides. The math that we know about how the liver processes alcohol and fructose suggests that at more than 1 drink, alcohol intake will require that some of the alcohol be turned into triglycerides. This is also consistent with real studies that have shown negative health affects and increased triglycerides for people who consumed 10 drink a week versus 5.
Its also like this. If I have 30 grams of carbs in the evening it may calm me down and reduce night time cortisol which will actually lower insulin early in the night and allow my body to produce growth hormone and heal. If I have 75 grams, plus fat etc, my pancreas is going to be secreting extra insulin for 4 hours or more into the night. If I consume a bunch of low GI carbs, my pancreas may over secrete insulin. When this happens, the body has to release glucagon, cortisol and adrenaline to resist hypoglycemia.
Again, thanks for the thoughtful reponse! I feel less bad about my daily beer habit. Iāve always wondered what effect food has on how the liver processes alcohol. Lets say Bob has 15 grams of alcohol on an empty stomach and Sally has 15 grams of alcohol with a meal. I assume the liver is processing 15 grams of alcohol in either case, right? I know food will slow the absorption of alcohol into the bloodstream, so in Sallyās case, the rate at which her liver has to process the alcohol is lower. Does this matter much?