When I drink, I get wired like I’m high on cocaine. Bad things happen. Relationships suffer, priorities change and poor decisions result in really bad hangovers. I’ve already been through the years of spiking my orange juice with vodka, draining my life right down with every bottle.

So you don’t have to tell me that alcohol is bad. But fortunately, a new super-sized study from the scientists affiliated with the University of Washington in Seattle confirmed alcohol is bad for your health. Max Griswold, the lead author on the study, published in The Lancet–August issue, summarized the results like this:

“We found that there isn’t really any benefit of drinking to your health,” he said. “And that the safest level, from a health perspective, is not drinking at all.”

The study, considered secondary research using a meta-analysis of nearly 600 published studies, 700 sources of data on people’s drinking habits from 195 countries from 1990 to 2016 involving 28 million people. That’s a good sample size and examination for me, even if I hadn’t tested the Spirits myself.

Yet, seemingly annually, a new study finds some reason to justify drinking red wine for your heart. But Griswold’s study concludes that despite a slight chance of minimal positive health benefit for the heart, this gorilla-sized study outweighs whatever you were hoping for with every sip. For example, how could alcohol be good, when it accounted for nearly 3 million deaths in 2016, making it the 7th leading risk factor of death?

The real problem, Griswold says, is the amount of consumption.*

“People are probably drinking more than they realize, and it’s harming our health,” he said, referencing research that shows we’re terrible at estimating our alcoholic beverage count. “We could all serve to drink a little bit less. And it would save lives.”

When I think about how much I drank, I’m obviously concerned about my internal operating systems. It’s been a wellness journey, with daily steps towards becoming my best self. I invite you to make the same decision. Start, or re-start in most cases, a wellness journey by abstaining from the good stuff, cold beers and champagne celebrations. You’ll find they’ve been weighing you down, not helping you out.

*Source: Published by Gizmodo, by Ed Cara