Matt Refghi – Matt Refghi

Hold My Beer

July 4, 2026 by Matt Refghi

If you saw my phone, you might think that I had a problem:

It was just a really great way to describe it in one word.

John Dunsworth remains the undisputed king of portraying a drunk. I was *no where near this drunk*, but John’s performance deserves *so much* praise. GIF from Tenor.com.

The story is a simple one – back in late January of this year, I woke up one morning and felt sick from the previous night of drinking. I was never really a big booze drinker – in fact, it was typically always modest in portion and highly infrequent. And in almost all cases, when I went beyond one drink, it was because I was in a social setting.

But on this particular day, I had lost track of how much wine I had consumed the night before, fueled by good conversations – but the consequence of that really pissed me off – I felt sick all day all because of this mistake? It wasn’t worth it and would never be worth it. And so that was the end of that, I vowed to drop alcohol altogether. After all, the Canadian Centre on Substance Use and Addiction recommends drinking ideally only 2 standard drinks or less per week:

Key points from the guidance include:

There is a continuum of risk associated with weekly alcohol use where the risk of harm is:

0 drinks per week — Not drinking has benefits, such as better health, and better sleep.

2 standard drinks or less per week — You are likely to avoid alcohol-related consequences for yourself or others at this level.

I easily fit into this definition the vast majority of the time, but on this particular day in January, I made a mistake that pushed me to make a change – I went up one entry in the list quoted above. 0 drinks per week – I’ll take better health and better sleep, please and thank you – no more hangover stupidity.

Now, you could very well ask… why didn’t you just reduce drinking? Because I’m me, that’s why. I was a vegetarian for 8 years and stuck with it (up until I tasted shrimp again, those delicious little bastards). Conversely, in the case of alcohol, I couldn’t quite say that alcohol tasted good, it was more the relaxing effect that was kind of interesting. Taste-wise, everything could be achieved with mocktails or just non-alcoholic beers.

So anyway, that’s one more change that I’ve put into place and am continuing to enforce. I will never make the claim that I will always be off the booze or anything like that; there’s always the possibility of me reversing this or changing my approach, but I just don’t see the purpose at this point. I’m getting older, and one thing that I can damn well do to improve my health is to just NOT do this one additional thing. So I won’t.

If I’m Going To Exercise… I Might As Well Get Paid

July 4, 2026June 29, 2026 by Matt Refghi

Back in 2019, after two years of having no bicycle, I ordered a brand new bike and jumped straight into a daily cycling regimen, all in the name of fitness. Clearly inspired by my second 30-day challenge, I knew exactly how beneficial that habit was – and I also loved the freedom of being able to hop on my bike and go on an adventure every day, if I wanted to.

After a few weeks of this, however, it started to feel repetitive, especially mentally. For safety and out of consideration for others, respectively, I didn’t wear earbuds, and I didn’t play music out loud, so there wasn’t much for me to do mentally while I was cycling. It also didn’t help that one of my most common paths involved riding more or less in a straight line along the Saint Lawrence coast, clocking in anywhere from 20 km to 30 km of total distance in a day.

And so as this continued, a strange thought entered my mind: why am I not being paid to do this? Lo and behold, two weeks later, I was indeed being paid to bike. This speaks to the importance of boredom, in my opinion; if not for that, I would not have gotten creative and looked for a potential solution.

So how exactly did I do this? Uber Eats, that’s how. I had never realized that it was possible to get paid to deliver food on your bicycle, and that Uber Eats actually officially supported it – in Canada, no less. It also surprised me to discover that they even allowed walking deliveries, which of course I could only fathom being useful in downtown Montreal.

But anyway, in my situation, the bike was the key – I knew that I was already cycling nearly every day for fitness, so it didn’t really matter if I was making deliveries or casually exploring. And I knew given my work ethic that if I had tasks to complete, I wouldn’t possibly be bored mentally – the time would fly by, and I’d still get the fitness benefits, and as a bonus, I’d get paid something greater than $0, which was perfect considering I wanted to exercise regardless.

The key item I needed before embarking on this quest was a bag in which I could carry food and maintain its temperature. After a bit of research, I eventually settled for a standard Uber-recommended bag that supported, I’d say, about four different deliveries at a time.

Once I finished the onboarding process and I felt ready to give it a go, I fired up the Uber Driver app – which primarily shows which areas have the most demand. There’s a button to go online which makes you available for work, and when online, jobs appear and you have a few seconds to accept or decline. You have a general sense of the payout and the destination, but the app won’t tell you everything at once – some information – for example, the recipient’s address – is only revealed once you’ve retrieved the order from the restaurant. Uber Eats may also ask you to pick up multiple orders at once, and if you accept, their app guides you accordingly to efficiently pick up the orders and deliver them in proper sequence. All in all, the app is pretty good at telling you what you need to do next.

Overall, what working for Uber Eats gave me was a purpose when exercising – it kept my mind focused on specific objectives. I didn’t have to question where I would go and as a result, time would fly by. The free exercise was the real payment for my work – whatever they paid me in cash was a bonus. And by the way, that’s the only approach I’d recommend to people doing Uber Eats by bicycle – the cash earned per hour isn’t worth it if that’s the primary purpose.

I also discovered that it was really nice to combine this side activity with my day job. After an entire work day of navigating IT problems with my mind, it was refreshing to hop on the bike and primarily do work that relied on my body for 2-3 hours, without requiring much of my mind. It was at the end of these types of days that I would find myself in meditative states – quite rare – and I think it’s thanks to the combination of having exhausted all mental and physical energy. Add a return trip which often featured a riverside view, a cool breeze, and the sun setting in the distance, and you get the picture. Those moments remain some of the best memories of my life.

Years later, I came across a quote from professional cyclist Moriah Wilson that captured the feeling:

I kept going – to that deep, dark place of complete emptiness. This is one of the feelings that I believe every bike racer lives for — the emptying.

It’s a beautiful paradox, that emptying yourself can be such a fulfilling experience.

Update July 4th, 2026: As I was doing deliveries today, it occurred to me that cycling – like many forms of exercise – is a great form of therapy. Only in this case, the therapist pays me – not much, but I definitely prefer that dynamic.