Wine or Diet Coke — which one should be your party drink this holiday season, according to biohacker Bryan Johnson?

The holidays are back, and we all know what that means — a dinner table full of delicious food and drinks! There are parties everywhere, friends laughing, family members bonding, music playing — all while drinks in hand.

While we have become quite wellness-conscious in choosing food and portions wisely — so that it doesn’t end up weighing heavily on our health —we often go remiss when it comes to picking beverages.We’ve all hit that all-too-familiar crossroads: Do you grab a glass of wine, or reach for a can of Diet Coke? Both look tempting, especially with all the health chatter floating around, but what’s actually safer for you?Turns out, Bryan Johnson, the biohacker famous for his extreme anti-ageing routines, has the answer to this question.In fact, Johnson himself decided to stir the pot on this debate with one of his Instagram videos. The Silicon Valley biohacker has built a name for himself by tracking every data point about his health and testing out science-backed lifestyle tweaks. And recently, he shared his verdict on the wine vs Diet Coke debate — two drinks that show up at almost every holiday get-together.So, what’s his pick? Which holiday drink is “safe” enough?

Bryan Johnson’s Take: Wine or Diet Coke?

Johnson lays it out: imagine you’re at a party, staring at your drink choices. On one side, there’s Diet Coke, loaded with artificial sweeteners like aspartame and sucralose. People like to think zero calories means zero problems, but as per him, those sweeteners can mess with your gut bacteria and make it harder for your body to manage blood sugar. When your insulin sensitivity drops, your risk for type 2 diabetes and other metabolic issues goes up.On the other side, you’ve got wine. Sure, it’s “natural,” but it’s also 12 to 14 percent alcohol. Johnson reminds us that alcohol is a Group 1 carcinogen — basically, it’s in the same danger zone as tobacco or asbestos. Even drinking in moderation bumps up your risk for several cancers, especially breast, esophageal, and colorectal. And if that’s not enough, alcohol can actually shrink your brain over time. Not exactly festive.

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What does science say about wine?

Wine’s reputation has bounced around over the years. For a while, people thought a glass of red was good for your heart, thanks to polyphenols and other plant compounds. But newer research puts a damper on those claims. However, the World Health Organization (WHO) has underlined that there’s really no “safe” amount of alcohol when it comes to lowering your risk of disease, especially cancer. Alcohol and its byproducts can damage your DNA, and every drink adds to that risk, even if it’s just the occasional glass at a party.

What about Diet Coke and artificial sweeteners?

Then comes Diet Coke, which sounds harmless at first — no sugar, no calories. But science tells a different story. Artificial sweeteners like aspartame and sucralose can throw your gut bacteria out of balance and mess with your metabolism. Some studies, including a UCLA study, link regular diet soda drinking to a higher risk of liver problems, heart disease, stroke, and metabolic disorders — even though the exact risks are still being figured out.

Just because it skips the sugar doesn’t mean it’s a free pass.

Wine vs. Diet Coke: The final verdict

When you stack up the cons of wine and Diet Coke side by side, the risks look different, but neither drink comes out looking great. While wine raises your risk for cancer and long-term health problems, even if you drink moderately, Diet Coke comes with possible metabolic and gut health issues, along with potential harm to your liver or heart down the line.So, most experts agree — don’t kid yourself that either is a “healthy” choice, especially if you’re drinking them often.

A glass of wine or a Diet Coke now and then probably won’t wreck your health, but making a habit of either one could bring trouble.As for Johnson, he says that he’d rather choose dehydration if his only choice were wine or a Diet Coke. As for you, if you want to play it safe, moderation is everything. And honestly, sometimes water or sparkling water with lemon is the real party hero.

Holiday drinks: Healthier alternatives

Let’s be real: there’s no magic answer when you’re choosing between wine and Diet Coke.

However, you’re not out of options to enjoy the holidays without wrecking your health.

So, start simple: stick with water or sparkling water. No calories, no booze, and you stay hydrated. If you want something a little fancier, try a mocktail — mix up some real fruit juice, throw in fresh herbs, and top it with sparkling water. It feels festive without going overboard. Or, if you’d rather wind down, make a cup of herbal tea or try some fruit-infused hot water. It’s warm and relaxing after a long day of celebrating.And finally, pay attention to what you’re drinking, mix in some healthier choices, and you can enjoy the holidays without throwing your health off track.