David Saunders
If your belt feels tighter and your energy has gone missing since Boxing Day, you’re not imagining it. LDL cholesterol — the “bad” kind linked with artery-clogging build-up — can surge after the festive stretch, and one testing expert says the culprit isn’t just the roast potatoes and the trifle. It’s the drinking, too. The good news: January isn’t a court summons. It’s a reset button.
A new warning has landed with the clink of empty glasses: recent research suggests Low Density Lipoprotein (LDL) spikes by 20% in the days after Christmas, fuelled by rich food and a seasonal relationship with alcohol that tends to drift well beyond “just the one”.
Harvey Bhandal, MD of Sinclair Method UK, specialists in medically supervised alcohol reduction, says: ‘Danish researchers first detected this post-Christmas spike. They found that the risk of having elevated cholesterol is six times higher after the Christmas break.
While most people know that fatty roasts and heavy desserts increase our levels of LDL, fewer people realise that excessive alcohol consumption is also a key factor.
‘That’s because drinking too much, or binge drinking, can significantly raise levels of LDL cholesterol. And this Christmas and New Year, many of us will have drunk far more than the recommended limits.
And before anyone starts dramatically binning the Quality Street and swearing off joy forever, the prescription here is not misery. It’s realism — the kind that actually survives past the second week of January.
Bhandal adds: ‘It’s not too late to start our New Year’s Resolutions now. Cutting down on our alcohol consumption has many other proven benefits in addition to reducing our cholesterol levels. These include: better sleep; more energy; weight loss; fewer injuries; lower blood sugar; lower blood pressure; fewer alcohol-related symptoms such as headaches and heartburn; less fatty build-up around the liver; improved health conditions and better absorption of nutrients.
The January repair job: four resolutions that don’t require sainthood
Call them resolutions, call them a comeback — the aim is the same: bring your numbers (and your head) back to something you recognise.
Here are Sinclair Method UK’s four practical moves for a post-Christmas recovery plan, with LDL cholesterol firmly in the crosshairs.
1) Lose weight — and keep it off
This is not about chasing a beach body in a blizzard. It’s about basic risk reduction that has been the backbone of sensible health advice for decades: steady habits, modest targets, repeatable routines.
Bhandal says: ‘Losing just 5% of our body weight can help lower the risk of chronic health conditions, such as heart disease, type 2 diabetes and high blood pressure. There’s even a free NHS Weight Loss Plan App available to help us start healthier eating habits, be more active and lose weight.
He also points to alcohol as an often-overlooked contributor — especially if you’re trying to shift belly fat while still “rewarding yourself” nightly.
‘Reducing our alcohol intake to the recommended levels will help significantly. Alcohol leads to weight gain because it’s high in calories, stops your body from burning fat and often leads to poor food choices and increased hunger, particularly causing belly fat accumulation.
If you want a simple start that supports LDL cholesterol without turning life into a spreadsheet: prioritise fibre (oats, beans, veg), add daily walking, and treat alcohol like an occasional event — not a default setting.
2) Join the Dry January movement
Dry January works because it’s clear. No negotiating. No “just one” that becomes three. It also gives your sleep, mood and appetite a chance to stop wrestling each other.
Bhandal says: ‘Dry January is a popular challenge, encouraging people to abstain from alcohol for the entire month, to reset their relationship with drinking and experience health benefits like more energy, better sleep, weight loss, and improved mood. Of course, while Dry January is a good start, it is only a start. Even if people can stay the course for four weeks, they need a long-term plan for controlling their consumption permanently.
For many people, Dry January is where the fog lifts — and it becomes obvious which parts of life are easier when alcohol isn’t in the driving seat, including the behaviours that nudge LDL cholesterol in the wrong direction.
3) Get off the sofa and exercise (without pretending you’re training for the Olympics)
The old-school truth still holds: consistent movement beats heroic bursts followed by collapse. You don’t need a gym membership you’ll resent by February. You need less sitting, more moving — and a plan that fits your life rather than someone else’s Instagram.
Bhandal says: ‘Let’s be practical—most people don’t have the time or routine to visit the gym daily. Fortunately, there are achievable resolutions that focus on reducing sedentary habits and increasing movement. For example, we can choose to park farther from the store entrance or bring back simple home exercises like “stairobics” from the Covid lockdown days. In fact, research from the University of Sydney found that just three quick, 20-second stair climbs each day can noticeably boost fitness in as little as six weeks.
One useful way to frame it: movement is a multiplier. It helps weight management, supports better sleep, and makes it easier to make decent food choices — all of which can support healthier LDL cholesterol levels over time.
And yes, he offers a warning worth pinning to the fridge:
However, there’s no point in exercising if we are just going to end the week at the pub or back on the sofa, drinking too much. Try not to undo all the good you’ve done by lapsing into old habits.
4) Stick at it — because the “hard bit” is the bit after the motivation
Anyone can do a perfect Monday. The real skill is doing a fairly good Wednesday repeatedly, until it becomes automatic.
Bhandal says: ‘Keeping on track can be the hardest part of all. We should set ourselves SMART (Specific, Measurable, Attainable, Relevant, Time-bound) daily goals, starting small with daily habits like drinking water or walking. A wearable fitness tracker can also help keep us motivated. For those of us who find difficulty stopping or cutting back on our alcohol intake, a proven method for reducing alcohol consumption involves taking a prescribed medication supported by online coaching and counselling. Known as The Sinclair Method (TSM), this established treatment boasts an 80% success rate in helping people to overcome problem drinking.
He outlines the approach in more detail: ‘Patients take naltrexone orally one hour before drinking, which reduces alcohol’s rewarding effects. This timing helps retrain the brain’s reward system through a process called “pharmacological extinction”.
And explains what the service offers: ‘Sinclair Method UK Ltd offers personalised treatment that includes one-to-one support from a private GP. Each patient is assigned a dedicated coach for 3 to 6 months to guide them through the medication programme. Consultations are conducted via phone or video call, and prescriptions are provided for the appropriate medication. All services are completely private and strictly confidential.
Finally, he addresses the organisation’s background and branding:
‘Sinclair Method UK’s founders worked closely with Dr Roy Eskapa, long-time friend and colleague of Dr. David Sinclair, whose pioneering research gave birth to this life-saving treatment. Dr Eskapa personally trained and advised Sinclair Method UK’s team.
These strong links are why it is the only organisation entitled to use The Sinclair Method brand and trademark in the UK. For full details of Sinclair Method UK Ltd’s treatments: see: https://www.sinclairmethoduk.com/
The straight takeaway
If the festive season has pushed your LDL cholesterol in the wrong direction, January is not about punishment. It’s about reclaiming routine: drink less (or not at all for a month), move more in ways you’ll actually repeat, and build a plan that doesn’t collapse the moment life gets busy.
Note: This article is for information only and is not medical advice. If you’re concerned about cholesterol, alcohol use, or medication, speak to a qualified clinician.
