OT: Training close to your limits all the time is counter productive. Read up on block periodization for how you get more from your training.

Good point. I don’t periodize my BJJ training, but when I am tired and sore I go light. I like an undulating periodization model for both cardio and strength work. Rest and knowing what the precursors to overtraining are like are huge. My “limit” training is what I can maintain year round. Base training as it were with smart full breaks here and there. I have read way too many books on strength training and running, used to run ultras and lift a lot before embracing martial arts. Undulating periodization basically works out to a few different training intensities and modalities that are cycled through carefully to promote stimulus and avoid overtraining. It’s similar to block periodization in concept to block periodization but the blocks are more flexible and at my age much shorter before I have hit the max benefit of a block and moved on to the next one. The cool thing about undulating periodization is you pick up where you left off in a block.

You might be overtraining. When I trained in BJJ and also tried to weight train as well as cardio I felt the difference between drinking or not. But that largely went away when I stopped trying to do so much. Other health markers improved as well (sleep, RHR, etc.)

Just a thought if you're noticing a single drink that much.

I have been doing it for a number of years now. My limit is what I can do while maintaining great deep sleep, etc. I can occasionally push harder, but then sleep and overtraining creeps in. So, I am staying somewhere comfortably under that overtraining threshold. Even minimal alcohol consumption starts really messing things up :)