Ziggy
Founder of Rebuild
Zigmārs Dzērve
I'm Ziggy. I built Rebuild — an app that shows you what alcohol is doing to your body and what changes when you stop — and I research and write everything published on this site: 116 guides across 7 topics, plus 27 free calculators.
I'm not a doctor, therapist or researcher, and I don't pretend to be. I'm a developer who had to read the actual literature to build an app that models alcohol recovery honestly — blood alcohol curves, withdrawal timelines, what really recovers in week one versus month six. Most of what I found online was either clinical and unreadable or confident and unsourced. So I write the version I wanted: the research in plain language, with the sources linked so you can check me.
That means health claims here point at a primary source — the National Institute on Alcohol Abuse and Alcoholism (NIAAA), the CDC, the WHO, the NHS, or peer-reviewed literature — and the health guides list what they drew on at the bottom of the page. It also means nothing here is medically reviewed, because there is no clinician on staff to review it. I'd rather tell you that plainly than imply a credential I don't have.
How I work
- Primary sources first. Health claims come from public-health bodies and peer-reviewed research, not from other blogs.
- Sources on the page. Articles list what they cite, with outbound links, so you can read the original.
- No diagnosis, no treatment plans. These are educational guides. Anything involving withdrawal, medication or a diagnosis belongs with a clinician.
- Corrections welcome. If something here is wrong or out of date, tell me and I'll fix it and note the update date.
The full detail is in the editorial policy.
What Rebuild is
Rebuild is an alcohol recovery app for people cutting back or quitting. It tracks your sober streak and milestones, estimates your blood alcohol level in real time after you log a drink, and shows which recovery phase your body is in. There's no account and no login — everything you track stays on your own device.
Recent articles by Ziggy
- 1 Month No Alcohol: The Benefits Are Getting Real One month without alcohol brings deep, systemic change — in your liver, brain, sleep, weight, and emotional health. Here's what to expect at 30 days. Last updated Oct 23, 2026 · 7 min read
- 2 Weeks No Alcohol: What Changes and What to Expect 2 weeks without alcohol: less bloating, steadier energy, skin repairing, liver enzymes near normal. Sleep takes longer. What changes by day 14. Last updated Oct 23, 2026 · 6 min read
- 3 Months No Alcohol: The Transformation Is Real Three months without alcohol brings a genuine transformation — in your body, brain, relationships, and identity. Here's what changes at 90 days sober. Last updated Oct 23, 2026 · 7 min read
- AA Sobriety App Alternatives: Digital Tools for Recovery Looking for an AA sobriety app or digital alternative? Here's how apps like Rebuild complement 12-step programs and what to look for in a recovery tracker. Last updated Oct 23, 2026 · 6 min read
- Therapy for Stopping Drinking: Which Approaches Actually Work Several therapies have real evidence for helping people stop drinking — CBT and 12-step are the most studied. What each involves, and how to pick one. Last updated Oct 23, 2026 · 7 min read
- 6 Months Sober: What Changes Inside and Out Six months sober brings deep, systemic transformation — cardiovascular health, brain recovery, relationships, and identity all reach new territory. Last updated Oct 19, 2026 · 6 min read
- Alcohol Withdrawal Anxiety: Why It Spikes and How to Cope Alcohol withdrawal anxiety is intense and neurological — not just emotional. Learn why it spikes, how long it lasts, and what actually helps. Last updated Oct 19, 2026 · 6 min read
- Alcohol Withdrawal Sweating: Why It Happens and How Long It Lasts Withdrawal sweating starts 6–24 hours after the last drink, peaks at 24–72 hours and eases within 5–7 days for most. Night sweats can last longer. Last updated Oct 19, 2026 · 6 min read
- Alcohol Withdrawal Symptoms: What Your Body Goes Through Learn what alcohol withdrawal symptoms to expect, why they happen, and which signs mean you need immediate medical attention. Last updated Oct 19, 2026 · 6 min read
- Alcohol and Menopause: Why Drinking Changes in Midlife Alcohol and menopause interact in ways nobody warns you about: hot flashes, sleep, morning anxiety, and a higher blood alcohol from the same glass. Last updated Oct 19, 2026 · 12 min read
- Brain Recovery After Quitting Alcohol: What the Research Shows How long does the brain take to recover after quitting alcohol? Here's what the research shows about cognitive recovery, dopamine, and brain structure. Last updated Oct 19, 2026 · 7 min read
- How Long Does Alcohol Withdrawal Last? How long alcohol withdrawal lasts depends on your drinking history and other factors. A clear breakdown from the first hours through weeks of recovery. Last updated Oct 19, 2026 · 7 min read
- Looking for a Reframe App Alternative? An Honest Guide Finished Reframe's course, or want something without a subscription? An honest look at what Reframe actually is and the alternatives worth knowing in 2026. Last updated Oct 19, 2026 · 11 min read
- Ozempic and Alcohol Cravings: What the Trials Actually Show Reports of Ozempic alcohol cravings dropping are now backed by two randomized trials. What they measured, the mechanism, and the honest limits. Last updated Oct 19, 2026 · 11 min read
- Sleep Improvement After Quitting Alcohol: The Timeline Sleep improves dramatically after quitting alcohol — but it takes weeks, not days. The week-by-week timeline of sleep recovery after you stop drinking. Last updated Oct 19, 2026 · 7 min read
- 1 Week No Alcohol: The Benefits You'll Start to Notice 1 week without alcohol: less bloating, steadier energy, liver enzymes falling. Sleep takes longer to repair. What changes at day 7, and what does not yet. Last updated Oct 12, 2026 · 6 min read
- 100 Days Sober: What Actually Changes What happens at 100 days sober — the physical, mental and social changes that are real, and the ones triple digits does not fix. An honest account. Last updated Oct 12, 2026 · 9 min read
- 24 Hours Without Alcohol: What's Happening in Your Body What happens to your body in the first 24 hours without alcohol? Here's the hour-by-hour breakdown of what your body is doing and feeling. Last updated Oct 12, 2026 · 6 min read
- 3 Days No Alcohol: What Happens in Your Body at 72 Hours 3 days without alcohol: withdrawal peaks 24–72 hours after the last drink, sleep is rough, liver enzymes start to fall. What is normal, when to get help. Last updated Oct 12, 2026 · 6 min read
- Alcohol Withdrawal Day 3: The Peak and How to Get Through It Day 3 of alcohol withdrawal is often the hardest — here's why symptoms peak now, what to watch for, and how to make it through to the other side. Last updated Oct 12, 2026 · 6 min read
- Alcohol Withdrawal Insomnia: Why Sleep Is So Hard (And When It Gets Better) Alcohol withdrawal insomnia is nearly universal — here's why your body can't sleep, what's happening in your brain, and when sleep starts to improve. Last updated Oct 12, 2026 · 6 min read
- Alcohol Withdrawal Shakes: Why They Happen and When They Stop Why alcohol withdrawal causes shakes and tremors, when they're most intense, and what you can do to manage them — plus when to get medical help. Last updated Oct 12, 2026 · 6 min read
- Alcohol Withdrawal Timeline: Hour by Hour, Day by Day A detailed alcohol withdrawal timeline from the first hours to week two — what your body goes through and when symptoms peak and ease. Last updated Oct 12, 2026 · 6 min read
- Benefits of an Alcohol-Free Lifestyle: What Changes and Why The physical, mental, financial and social benefits of living alcohol-free — what the evidence supports, what it does not, and the honest downsides. Last updated Oct 12, 2026 · 9 min read