How to set social boundaries around food and alcohol without missing out

As the seasons shift into summer, it can feel like every weekend brings a new event, a new indulgence, and a fresh challenge to your health goals. At Shed, we don’t believe in all-or-nothing. We’re big fans of the 80/20 or 90/10 lifestyle—where most of your choices are in alignment, and the rest make space for joy, spontaneity, and celebration.

But let’s be real: it’s not always easy to “live a little” while still feeling like you’re in control. That’s why setting social boundaries around food and alcohol is one of the most empowering things you can do—not to restrict yourself, but to honor yourself.

Give yourself permission and set your own rules

Here’s the mindset shift: it’s not about saying “no” to everything, it’s about giving yourself permission to enjoy intentionally, while still respecting the boundaries you know serve you best.

For example:

• “I’m giving myself permission to enjoy two drinks tonight, but I’ll also drink a full glass of water between each one.”
• “I’ll allow myself to say yes to dessert if I’ve prioritized protein and veggies first.”
• “I’m choosing to skip alcohol this weekend so I can wake up energized for my workout, but I’ll bring a fun mocktail to stay social.”

These are loving, flexible boundaries that allow you to be part of the moment and stay aligned with your goals.

5 Ways to strengthen your social boundaries (without guilt)

1. Own your choices without apology: You don’t owe anyone an explanation. Speak with confidence: “This is what works best for me right now.”
2. Plan ahead with intention: Eat a balanced meal before you go. Set your drink or food limits before arriving, not in the heat of the moment.
3. Stack the odds in your favor: Bring a dish that fits your goals. Volunteer to drive. Surround yourself with one or two people who support your choices.
4. Remember your ‘why’: Whether it's energy, clarity, confidence, or consistency, you’re not just setting boundaries, you’re protecting your progress.
5. Let go of perfection: This isn’t about never indulging. It’s about being aware and intentional. If you veer off track, just come back—without shame.
   

So, what’s the bottom line?

Radical self-love isn’t always loud or flashy. Sometimes, it sounds like: “I’m good with one plate,” or “I’ll pass on the wine tonight.”

It’s not restrictive—it’s respectful. Respectful of your goals, your energy, and your future self.

Need support navigating this season of sunshine, celebration, and social pressure? Shed is here to help you stay connected to what matters—your health, your habits, and your own version of balance.

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Written by: Kory Morse, M.S., Head of Member Education at Shed

Kory is a certified holistic health and life coach with a Master of Science in Integrative and Functional Nutrition, specializing in research, biochemistry, and systems biology. As Head of Education at Shed and a member of the supplement research team, she blends scientific expertise with a compassionate, curiosity-driven approach to support lasting, sustainable change. Her mission is to make health feel accessible, empowering, and deeply personal.