By Stephanie Ray, Chinese Herbalist, BCN Board Certified Naturopath, and Formulator

There is a deep joy in focusing on one thing and one thing only.

One intention.
One practice.
One month.

In Chinese Medicine, we often see how the body loves rhythm and simplicity. When we reduce noise, the body doesn’t just “cope” — it starts to repair.

Dry January is not just a break from alcohol. It’s a reset. And if you pair it with something nourishing — like tonic herb mocktails — it becomes a ritual that supports your whole being: mental, physical, emotional, and spiritual.

Think of it like this:

Chi = your daily energy, clarity, and circulation
Jing = your stored essence (stamina, resilience, hormone strength, longevity)
Shen = your spirit (mood, emotions, peace, and sleep)

These “Three Treasures” could use support right about now. And one of the simplest (and most fun!) ways to do it is going zero-proof with tonic elixirs, trading cocktails for tonic mocktails.

Let’s talk about why.

Why Dry January Works (And What the Science Actually Shows)

1) Improved Liver Health (the “detox” you can measure)

When alcohol is removed, the liver gets a chance to downshift irritations & aggravations and begin repairing tissue.

A major prospective study in BMJ Open tracked healthy adults who abstained from alcohol for one month and found measurable improvements in liver-related markers and overall metabolic risk factors.

And we also see this clinically: the liver is incredibly regenerative when it’s given even a short break.

TCM lens: the Liver governs the smooth flow of Chi. When it’s overburdened, people often feel stuck, irritable, tense, or tired-but-wired.

2) Better Sleep (alcohol sedates… but doesn’t restore)

Alcohol can make you sleepy — but that is not the same as deep rest.

A recent systematic review and meta-analysis found alcohol disrupts normal sleep architecture in a dose-dependent way, impacting restorative sleep and REM patterns.

Translation: you may “pass out,” but your brain doesn’t properly cycle through the sleep phases that rebuild memory, regulate mood, and repair your nervous system.

TCM lens: sleep is when we protect Jing and anchor Shen. If you wake at 2–3am often, that’s also classic Liver time in TCM.

3) Weight and Metabolic Support (especially insulin sensitivity)

Alcohol contains calories and changes appetite signaling.

That same BMJ Open study showed that a month of abstinence improved metabolic markers, including insulin-related risk factors.

And while people often focus only on calories, the bigger picture is this: alcohol can push blood sugar and stress hormones in a direction that makes weight loss harder.

TCM lens: this is strengthening Spleen Qi and supporting fluid metabolism.

4) Lowered Blood Pressure (a quiet, powerful win)

Blood pressure often improves when alcohol is reduced. A large meta-analysis in The Lancet Public Health confirmed that reducing alcohol lowers blood pressure in a dose-dependent way.

In the BMJ Open one-month abstinence study, blood pressure reductions were also observed.

TCM lens: this reflects the calming of Liver Yang and easing the stress load on the Heart.

5) Enhanced Mental Clarity + Mood

People usually notice this quickly: clearer mind, better mood stability, and less anxiety.

The University of Sussex Dry January research found participants commonly reported improved energy, better skin, weight loss, and feeling more in control after one month.

When you remove alcohol, you reduce a nervous system disruptor — and Shen becomes steadier.

6) Improved Skin + Immune Function

Alcohol is dehydrating and can suppress immune function. So when it’s removed, many people notice:

clearer skin
less puffiness
better hydration
fewer “random” sniffles

This is also commonly reported in Dry January participant research.

TCM lens: good skin is Lung + Spleen + Liver harmony — and hydration is Yin support.

Now Let’s Add the Magic: Tonic Herbs in Mocktails

Because Dry January doesn’t need to feel like deprivation.

It can feel like alchemy.

Incorporating tonic herbs and adaptogens into mocktails gives you a non-alcoholic drink that is:

grown-up
flavorful
functional
and still joyful

And for many people, it also becomes a new way to build ritual:
a glass in hand that supports your Three Treasures instead of draining them.

The Science-Backed Benefits of Functional Mocktails (With Tonic Herbs)

Antioxidant + Immune Support

Many herbs and fruits used in tonics (like camu camu, blueberry, ginger, dandelion) contain powerful antioxidant compounds that help protect cells from oxidative stress.

Use: NDF Immune for a daily boost that fits beautifully into citrus, berry, and ginger mocktails.

Stress Resilience + Cortisol Balance

Adaptogens and functional mushrooms (like reishi and ginseng) are well-studied for their role in supporting the body’s stress response and regulating neuroendocrine activity.

Use: Adrenal Lover as your “nervous system mocktail base.”

Digestive + Liver Support

Bitters and liver-supporting herbs help stimulate digestion and promote bile flow. Mushrooms like reishi, maitake, and agaricus blazeii have been studied for immune modulation and liver-protective properties.

Use: Liver Lover or Liver Life to support that “Dry January liver reset.”

Hydration Support

Mocktails built on sparkling water, mineral water, coconut water, cucumber infusions, and herbal tonics hydrate instead of dehydrate.

This is so simple — but it’s a huge change for skin, sleep, and energy.

Sleep + Relaxation Support

Herbs like jujube seed, lemon balm, lavender, silk tree bark, and salvia are traditionally used to calm the nervous system and anchor Shen. This can make your evening “drink” a sleep ritual, not a sleep disruptor.

Use: Get Sleepy® to relax the GABA receptor sites in your brain – major chill formula.

Your Dry January Apothecary:

BIORAY Tonic Mocktail Recipes

(All recipes are alcohol-free, family-friendly in preparation, and adult-approved in flavor.)
Tip: Use a wine glass or stemless cocktail glass — the nervous system loves “special.”

1) Liver Spark Reset (Liver Life + citrus + bubbles)

Supports: liver function, digestion, skin glow, Chi flow
Taste: crisp, bright, lightly bitter-sweet

Ingredients

8–12 oz sparkling water (or mineral water)
1–2 oz grapefruit juice (or blood orange)
1 tsp lemon juice
13 drops per glass Liver Life
Lemon peel + orange peel
Optional: pinch of sea salt (electrolyte support)

Preparation
Blend all ingredients over ice. Stir gently. Express the citrus peel over the top (rub the peel on the rim — it changes the whole drink).

2) Golden Liver Lover Tonic (Liver Lover + ginger + apple)

Supports: digestion, bile flow, post-meal heaviness
Taste: warmth-spicy + lightly sweet, vanilla smooths the ending

Ingredients

4–6 oz apple juice (or pressed apple-celery blend)
4 oz sparkling water
½ tsp fresh grated ginger (or ginger juice)
13 mL of Liver Lover
Cinnamon stick + lemon peel

Preparation
Shake juice + ginger + Liver Lover with ice, strain into glass, top with sparkling water. Add cinnamon stick.

3) Berry Immune Fizz (NDF Immune + blueberry + lime)

Supports: antioxidants, immune tone, skin clarity
Taste: berry-forward, tart, refreshing

Ingredients

2 oz blueberry juice (or muddled blueberries + splash water)
1 oz pomegranate juice (optional but beautiful)
½ lime (juice)
1 mL of NDF Immune per glass
6–8 oz sparkling water
Lime wheel + mint

Preparation
Muddle berries if using fresh. Add all ingredients except sparkling water. Stir, then top with sparkling water.

4) Adrenal Sunset Spritz (Adrenal Lover + orange + vanilla)

Supports: stress resilience, energy stability, mood
Taste: creamy-citrus, softly grounding

Ingredients

4 oz orange juice (fresh is best)
4 oz sparkling water
½ tsp vanilla extract (or vanilla bean powder)
1 mL of Adrenal Lover per glass
Orange peel + pinch of cinnamon

Preparation
Stir orange juice + vanilla + Adrenal Lover over ice. Top with sparkling water. Add orange peel.

5) Get Sleepy® Dream Nightcap

Supports: nervous system, Shen settling, promotes sleep ritual
Taste: maple-floral + soft citrus (comforting and soothing)

When: Drink about 20 minutes before bed

Ingredients

6 oz warm water (or warm chamomile tea)
2-4 mL of Get Sleepy® (intake amount is as needed)
½–1 tsp lemon juice (start with ½ tsp so it doesn’t overpower the maple)
Lavender sprig (or a pinch of culinary lavender / drop of food-grade lavender essence)
Lemon peel (or orange peel if you want it softer + sweeter)
Optional: ½ tsp honey (usually not needed — Get Sleepy® has natural maple flavor)
Tiny pinch of cinnamon (this is the Chef’s Kiss)

Preparation
Steep lavender in warm water/tea for 3–5 minutes. Add Get Sleepy® and lemon juice. Add a tiny pinch of cinnamon. Express the peel over the top (rub it on the rim). Sip slowly. No rushing. Let the ritual do its work.