Join coach Molly Watts on the Alcohol Minimalist Podcast to explore mindful drinking, behavior change, and mental wellness. This show offers science-based strategies to help you break drinking habits and overcome anxiety linked to alcohol use. Whether you're an adult child of alcoholics or seeking peace with your drinking, discover tools for lasting change without shame or guilt. New episodes every Monday and Thursday.
Becoming an alcohol minimalist means:
Choosing how to include alcohol in our lives following low-risk guidelines.
Freedom from anxiety around alcohol use.
Less alcohol without feeling deprived.
Using the power of our own brains to overcome our past patterns and choose peace.
The Alcohol Minimalist Podcast explores the science behind alcohol and analyzes physical and mental wellness to empower choice. You have the power to change your relationship with alcohol, you are not sick, broken and it's not your genes!
This show is intended for educational purposes and does not constitute medical advice. If you are physically dependent on alcohol, please seek medical help to reduce your drinking.
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The Science of Alcohol Mitigation Drinks with Monica Reinagel
Épisode 207
lundi 23 décembre 2024 • Durée 39:44
This week on the podcast I'm joined by friend of show, Monica Reinagel, to talk about the science behind alcohol recovery drinks. We're diving into two products, Zbiotics and Sure Shot, to discuss the science behind them and whether or not we should believe the claims they are making.
Follow me on Facebook & Instagram: @AlcoholMinimalist
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older: No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
Think Thursday: How Mindset Impacts the Body's Biology
jeudi 19 décembre 2024 • Durée 17:35
Welcome to Think Thursday from The Alcohol Minimalist Podcast! Think Thursday dives into brain health, neuroscience, and the transformative power of mindset. This week, we’re exploring groundbreaking research by Dr. Alia Crum, a health psychologist from Stanford University, and her studies on how our beliefs and mindsets influence physical and psychological reality.
Key Topics Covered
The Science of Mindset:
Discover how Dr. Alia Crum's pivotal studies reveal that mindset is not just a mental state but a powerful force that shapes our biology and behavior.
Learn how Dr. Crum's early inspiration came from her mentor, Dr. Ellen Langer, who suggested exercise could be a placebo.
Breakthrough Studies:
The Hotel Housekeepers Study: How reframing physically demanding work as exercise led to measurable health benefits, including weight loss and reduced blood pressure, without changes in behavior.
The Milkshake Experiment: Participants' hunger hormones responded to the perceived calorie content of identical milkshakes, showcasing the body's biological response to mindset.
Stress Reframing: Viewing stress as a tool for growth helped participants manage physical symptoms better and feel more engaged in their work.
Practical Applications for Your Relationship with Alcohol:
Reframe challenges as growth opportunities. Instead of "I can’t drink," try "I choose not to drink because it aligns with my goals."
Celebrate small wins, such as opting for a non-alcoholic drink, to reinforce positive beliefs and behaviors.
Daily Exercises to Empower Your Mindset:
Visualization: Spend 2-3 minutes daily imagining your success.
Affirmations: Repeat empowering phrases like “Every choice is a chance.”
Journaling: Document three gains each day to rewire your brain for positivity.
Featured Experts & Resources
Dr. Alia Crum Learn more about her studies on mindset and health: .
The Surprising Secret to Enjoying a Break in Routine
Épisode 202
lundi 18 novembre 2024 • Durée 37:26
This week on the show I'm sharing an episode from Change Academy Podcast that I recorded with host Monica Reinagel. We're talking all about how going off routine can sound like freedom, but in reality it's often our routines that really provide peace. Check out the Change Academy podcast here: https://changeacademypodcast.com/ You can also listen to Monica on the Nutrition Diva podcast.
Follow me on Facebook & Instagram: @AlcoholMinimalist
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older: No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Is What You're Doing Good Enough to Change Your Drinking Habits?
Épisode 127
mercredi 7 juin 2023 • Durée 24:36
This week on the podcast we're tackling the idea of "what's enough" to change your drinking. Here's a hint: Whatever you're doing...it's enough.
This week on the podcast I'm talking about chasing the "buzz" with alcohol. I'm covering what happens in our brains when alcohol impacts our neurochemistry and how it works to create the buzz that we feel. I'm also covering tolerance, the biphasic effect of alcohol and when the negative consequences increase.
Ready to get started on alcohol minimalist living? The 7-Day Quick Start Guide includes the audio version of my book, a seven-day email series and a video training on the 4-S New Belief System. Check it out HERE.
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
Join my private FB group Alcohol Minimalists here:
Identifying as an Alcohol Minimalist
Épisode 125
mercredi 24 mai 2023 • Durée 22:23
This week on the podcast I'm talking about identifying as an alcohol minimalist. If you want to create sustainable change in your life, it's more than just focusing on changing your behavior. To become someone who desires alcohol less, you have to change your thinking around alcohol and about who you are as a drinker.
Learn more about the alcohol minimalist lifestyle with Just START. Learn more at www.mollywatts.com/start.
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week.
Alcohol & Motherhood
Épisode 124
mercredi 17 mai 2023 • Durée 23:22
This week on the podcast, I'm adding the 20th episode in the "Alcohol &" Series. We're talking all about Alcohol & Motherhood. What is "wine Mom culture" and what does it mean beyond increased drinking amongst mothers? I'm also sharing some of the lessons I learned from my own mother about alcohol and how I hope that I'm changing her legacy with my own children.
Ready to get started on alcohol minimalist living? The 7-Day Quick Start Guide includes the audio version of my book, a seven-day email series and a video training on the 4-S New Belief System. Check it out HERE.
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older: No more than 3 drinks in one day and no more than 7 drinks per week.
Mental Health Awareness Month
Épisode 123
mercredi 10 mai 2023 • Durée 27:02
This week on the podcast I'm talking all about Mental Health Awareness Month--celebrated in May! The link between mental health and substance abuse is undeniable and we all need to become more aware of the factors that impact our mental health.
Ready to get started on alcohol minimalist living? The 7-Day Quick Start Guide includes the audio version of my book, a seven-day email series and a video training on the 4-S New Belief System. Check it out HERE.
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older: No more than 3 drinks in one day and no more than 7 drinks per week.
Hello Sleep with Dr. Jade Wu
Épisode 122
mercredi 3 mai 2023 • Durée 34:55
This week I'm thrilled to be sharing my conversation with Dr. Jade Wu. In honor of Better Sleep Month in May, I wanted to kick off the month sharing Dr. Wu's wonderful new book "Hello Sleep".
Our conversation touches on alcohol but mostly we're talking about myths surrounding sleep and strategies for helping you get to sleep easier...hint hint: alcohol is not the answer!
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older: No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Are We "Wired for Addiction"? with Dr. Evelyn Higgins
Épisode 121
mercredi 26 avril 2023 • Durée 38:03
This week on the podcast I'm talking with Dr. Evelyn Higgins all about her patent-pending biomarker evaluation report designed to help people understand their genetic predispositions toward addiction and mental health disorders.
Dr. Higgins is a recognized international expert in the epidemiology of substance use disorders, process addictions, and mental health conditions. She is a graduate of the State University of New York with postgraduate studies at Harvard Medical School in Body, Mind, and Spirit medicine with an emphasis on resiliency.
Listen in to hear our candid conversation about nurture vs. nature when it comes to alcohol use.
To learn more about Wired for Addiction and Dr. Evelyn Higgins, please visit www.wiredforaddiction.com
Neuroplasticity insights from Dr. Andrew Huberman's research: Huberman Lab Podcast.
The placebo effect explored by Dr. Fabrizio Benedetti: PubMed Articles.
Dr. Carol Dweck's book Mindset on fostering growth-oriented beliefs: Buy on Amazon.
Molly's Takeaway:
Mindset is your superpower. By consciously choosing and repeating thoughts, you can reshape your brain and behaviors. Whether it's stress, alcohol, or life goals, your beliefs directly impact your reality. Start today—reframe your next challenge and visualize your best self.
What belief can you shift today to align closer with your goals? Share your thoughts and wins with us in the group or tag @alcoholminimalist on Instagram!
For more episodes on the science behind alcohol and mindset, subscribe to The Alcohol Minimalist Podcast on your favorite platform:
Abstinence from alcohol Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older: No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older: No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
Abstinence from alcohol Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older: No more than 3 drinks in one day and no more than 7 drinks per week.
One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.
Benefits of “low-risk” drinking Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
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