Five Years Without Alcohol or Cigarettes

They call me Chef.

But for years, I was running on fumes — and I didn’t even realize it.

I used to smoke. I never drank in the kitchen — that was a personal rule — but outside of work, a glass of wine here and there had become part of my routine. A social habit. Harmless on the surface. But exhausting in the long run.

I was feeding others, yet neglecting myself.

Until one day, I looked in the mirror and asked a question I could no longer ignore:

“What could I become if I stopped slowly poisoning myself?”

So I quit.

All of it.

No exceptions. No excuses.

Five years later, not only do I not miss any of it… I’ve gained everything: clarity, strength, health, time, and presence.

Today, I want to tell you what really changed — and why that decision transformed my entire life, including the way I lead in the kitchen.

Not a sacrifice. A liberation.

I could say quitting smoking and drinking was hard. And yes, it was.

But honestly? It was one of the most liberating decisions I’ve ever made.

The moment I stopped, I also stopped pretending I didn’t know the truth:

That those habits no longer served me.

That they belonged to an older version of me.

That they weren’t pushing me forward — they were holding me back.

For years I worked in luxury resorts, onboard six-star cruise ships, in refined restaurants all over the world.

Alcohol was everywhere. It was part of the setting. But I always chose to stay clear-headed while working.

For me, a chef leads. He doesn’t disappear. And he never delegates his state of mind to a glass.

But off-duty? That was another story. A drink here, a cigarette there.

Until I realized I didn’t want to live in pieces anymore.

I wanted clarity — not just in the kitchen, but as a way of life.

What really changes when you quit

In my book The Healthy Italian Chef, I wrote about the seven key shifts that came with my new lifestyle.

Let me share them here again — raw and personal.

1. My energy came back

Before, I was constantly dragging. Now I wake up energized, before my alarm goes off, ready to create and lead.

2. My mind cleared

Alcohol and nicotine create a subtle fog. Without them, I think sharper, faster, and more authentically.

3. My mood became steady

No more spikes. No more irritability. Just a calm, balanced emotional state — the foundation of better leadership.

4. My health improved

Fewer colds. No more inflammation. No more stomach discomfort. My body started working the way it should.

5. I sleep deeply

Sleep isn’t just about hours — it’s about quality. I now rest, reset, and wake up restored.

6. I gained time

No more smoke breaks. No more lost evenings. Now I use that time to walk, read, think, create. To live.

7. I stopped wasting money

Smoking and drinking aren’t just expensive in your wallet — they cost you energy, clarity, and real joy.

Now I invest in experiences that truly enrich me.

Sobriety in the kitchen isn’t a limitation — it’s a superpower.

I’ve never drunk alcohol while working in the kitchen.

Not during long days. Not during stressful services. Not even when those around me did.

And I’ve seen brilliant chefs go from “just one drink to relax” to losing precision, presence, and respect.

I don’t judge them. But I learned from their example what I didn’t want to become.

Being sober at work isn’t a weakness.

It’s a strategic advantage.

A clear mind makes better decisions.

A trained palate doesn’t need to be “enhanced” by alcohol.

A real leader leads by example — especially when the pressure is on.

And then I asked myself:

Why limit this clarity to the kitchen?

Why not bring it into every part of my life — into my relationships, my self-care, my way of showing up every day?

The truth is: when clarity becomes a lifestyle, it changes everything.

You become more present. More coherent. More aligned.

And sometimes, a young cook will come up to me and say:

“Chef, I didn’t think you could do this without drinking or smoking. But now I want to try too.”

Yes, it’s possible.

And maybe… it’s time to say that it’s necessary — for those who want to grow, to last, and to truly lead.

A new kind of cooking. A new kind of living.

While living and working on a small island in the Maldives, I rediscovered the value of simplicity — not just in cooking, but in life.

I started creating dishes that were cleaner, more honest. Less sugar, less fat, fewer unnecessary distractions.

I let the ingredients speak.

And I listened.

That approach became the backbone of my book The Healthy Italian Chef.

It’s not just about recipes. It’s about a journey — through places, flavors, habits, and choices.

A path toward a more mindful, energized, and sustainable way of living.

Five years later: who I am now

Am I the same person?

Not even close.

I’m a clearer version of myself.

Not perfect. Not superhuman. But present — in my kitchen, in my thoughts, in my actions.

I don’t preach. I don’t judge.

But if I could say one thing to anyone reading this, it would be this:

You’re not giving something up. You’re choosing something better.

You’re choosing to respect your body.

You’re choosing to protect your mind.

You’re choosing to be fully you, with no filter and no fog.

So… what will you choose?

If you’ve read this far, maybe something inside you is already listening.

Maybe a part of you is already ready to feel stronger, clearer, and more alive.

If that’s true, start small.

One decision. One step.

Even something as simple as “No thanks” to the next drink can be the start of a whole new direction.

And if you’d like a companion along the way, I invite you to explore my story in more depth — through food, leadership, and change.

Read The Healthy Italian Chef on Amazon

It’s not a manual.

It’s a real story. My story.

And maybe — in some way — yours too.

Cristian Marino, The Healthy Italian Chef