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.

Resources mentioned:
Nutrition Diva Podcast
Change Academy Podcast
Learn more about Monica:  https://www.wellnessworkshere.com

New to the podcast? Download the Podcast Listening Guide.

Want to schedule a call to talk about how I work with people?  Click here for a FREE call. 
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

Has this podcast helped you? Please leave a review.

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.

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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

1. 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.
2. 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.
3. 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.
4. 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: Stanford Mind & Body Lab.
• Dr. Ellen Langer
  Explore her pioneering work on mindfulness: Langer Mindfulness Institute.
• Additional Recommendations:
  • 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.

Links & Community

• Join our private Facebook group: Alcohol Minimalists: Change Your Alcohol Habits
• Access free resources and tools to support your journey: Alcohol Minimalist Resources.

Call to Action:

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:

• Apple Podcasts
• Spotify.

Choose peace, and we’ll see you on Monday! 🌟

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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.

New to the podcast? Download the Podcast Listening Guide.

Want to schedule a call to talk about how I work with people?  Click here for a FREE call. 
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

Has this podcast helped you? Please leave a review.

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.

★ Support this podcast ★

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.
 
Resources Mentioned:
Episode #97
Dopamine Nation

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

★ Support this podcast ★

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.

Resources Mentioned:
Episode #77

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. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

★ Support this podcast ★

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.

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: https://www.facebook.com/groups/changeyouralcoholhabit

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.

★ Support this podcast ★

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. 

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: https://www.facebook.com/groups/changeyouralcoholhabit

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.

★ Support this podcast ★

 

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.  

Resources mentioned come from Mental Health America. https://www.mhanational.org/

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. 

y private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

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! 

Learn more about Dr. Jade Wu: https://drjadewu.com/

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: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

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

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: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

In this week's episode I'm tackling the question:  Is it easier to be sober than to moderate alcohol?

Resources mentioned:

NIAAA self-diagnosing tool for Alcohol Use Disorder

Episode #21 Dr. Adi Jaffe The Abstinence Myth

Episode #61 Sobriety or Moderation: Which One will Work for you? 

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: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

Today on the podcast I'm talking about alcohol and recent headlines that have been making the news. Is the science really new?  What can we learn beyond the alcohol headlines. 

Resources mentioned:

Using Science to Guide Your Alcohol Decision--Episode 31

Alcohol & The Global Burden of Disease--Episode 111

Step One is available NOW

 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

This week on the podcast I'm talking about somatic healing with Dr. Luke Sniewski. 

Learn about what somatic healing involves and how to use somatic exercises to get better in tune with your body. : 

Dr. Luke Sniewski (Ph.D. in psychology) is a New Zealand well-being coach and somatic therapist. He is a certified practitioner, mentor, and facilitator of  Compassionate Inquiry, a therapeutic approach developed by renowned  Gabor Maté, aimed at helping people unearth the root causes of their suffering and self-destructive cycles. In November 2022, he launched the book  "Somawise: Get out of your head, get into your body", which became a best seller in three categories. Luke argues that authentic change begins with silence, stillness, and the courage to look inward. We may not like what we find there, but getting into our bodies is where the real work of change is done. Through this awareness, we are able to liberate ourselves from our old patterns and core beliefs 

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: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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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Today for Think Thursday we're talking about mindset. We're focusing specifically on reframing our past with a gain mindset. 

Molly Watts discusses the importance of mindset in driving behavior and outcomes, emphasizing the shift from a "gap" to a "gain" perspective. She references Dr. Benjamin Hardy's book "Personality Isn't Permanent" and Dr. Dan Sullivan's concept of "The Gap and The Gain." The gap focuses on what's missing, leading to dissatisfaction, while the gain celebrates progress, fostering momentum and resilience. Watts also introduces Dr. Dan McAdams' narrative identity, which suggests our past, present, and future are interconnected and evolving. She shares her personal story of reframing her mother's alcohol dependence to empower her own journey, encouraging listeners to reframe their past experiences to foster growth and positive change.

Action Items

• [ ] Choose one story or experience from your past that you would like to view differently.
• [ ] Ask yourself what you gained from that experience and how your future self would view it.
• [ ] Start a "gain journal" to track your progress and small wins.
• [ ] Periodically revisit and rewrite the story you've reframed to reinforce your growth.

Mindset and Its Impact on Life

• Molly Watts introduces the concept of Think Thursday, focusing on neuroscience, brain health, and mindset.
• She emphasizes the importance of mindset in determining how we feel, act, and the results we achieve in life.
• Molly mentions the positive feedback she has received from listeners and expresses her excitement about the topic.
• The episode will cover powerful mindset shifts, primarily from the book "Personality Isn't Permanent" by Dr. Benjamin Hardy.

Introduction to "The Gap and The Gain"

• Molly introduces Dr. Dan Sullivan's concept of "The Gap and The Gain" to describe different ways of measuring progress.
• The "Gap" focuses on what is missing and how far one is from an ideal, leading to dissatisfaction.
• The "Gain" perspective involves measuring progress from where one started, appreciating the journey and recognizing growth.
• Molly explains how shifting from the "Gap" to the "Gain" can lead to a sense of accomplishment and momentum.

The Importance of Acknowledging Small Wins

• Molly discusses the significance of acknowledging small wins and how they contribute to big changes.
• She explains that focusing on progress, even incremental, can empower and motivate one to take the next step.
• Molly emphasizes that the sense of happiness comes from how we view our progress and experiences, not from achieving perfection.
• Living in the "Gain" helps build psychological momentum and motivation to keep moving forward.

Narrative Identity and Reframing Past Experiences

• Molly introduces Dr. Dan McAdams' concept of narrative identity, which involves the stories we tell ourselves to make sense of our lives.
• She explains that our narrative identity integrates our past, present, and future into a coherent story that shapes our sense of self.
• Molly highlights that our narrative identity is not fixed and can be reinterpreted to empower ourselves.
• Reframing past experiences in a positive light can help us grow and empower ourselves.

Personal Story of Reframing Past Experiences

• Molly shares her personal story of reframing her relationship with alcohol, particularly her mother's alcohol dependence.
• She initially felt jealous and envious of other women with close relationships with their mothers.
• By understanding her mother's struggles and reinterpreting her past, Molly gained resilience and determination.
• This mindset shift allowed her to take control of her life and help others change their relationships with alcohol.

Practical Steps to Apply the Gain Mindset

• Molly provides practical steps to apply the gain mindset in everyday life.
• Step 1: Choose one story and identify a specific past experience viewed as a setback or limitation.
• Step 2: Ask what was gained from this experience, focusing on any positives or lessons learned.
• Step 3: Imagine future self and how they would view past experiences as steps to growth.
• Step 4: Keep a gain journal to track daily moments of growth, positive choices, or small wins.
• Step 5: Revisit and rewrite the narrative periodically to reinforce growth and empowerment.

Conclusion and Challenge

• Molly concludes by emphasizing that the gain mindset is about creating a sustainable shift in how we view our lives.
• She encourages listeners to take one story and apply the gain mindset, asking themselves what they learned and how it shaped them.
• Molly invites listeners to email her with ideas for future Think Thursday episodes.
• She reminds listeners that they are the ones writing their story and encourages them to focus on the gain, celebrate progress, and embrace the person they are becoming.

★ Support this podcast ★

This week on the podcast, the third and final episode on my series on plans, habits and goals around your relationship with alcohol. 

This last episode focuses on three things I needed to STOP doing to change my drinking habit:

1) I had to stop overwhelming myself and making change harder.

2) I had to stop making my drinking a moral decision.

3) I had to stop taking away my #1 coping mechanism without another strategy in place to help me navigate negative emotions. 

Resources Mentioned: 

Ep 115: Making a Drink Plan vs. Planning to Drink

Ep 116: Drink Plans vs. Drinking Goals

Step One is available NOW

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

This week on the podcast I'm continuing on with our conversation all around drink plans, drink habits, goals and personal development as it applies to your relationship with alcohol.

In this second part of a three-part series, I'm talking about drink plans vs your drinking goals. 

Do you have clear and specific goals when it comes to including alcohol in your life? 

Resources Mentioned: 

Episode #105: Do Dryuary Like This

Episode #39 Dr. Jo Boaler The Limitless Mind

Step One is available NOW

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

This week on the podcast it's the first of a 3-Part series on goals/habit change/and plans. 

Specifically I'm talking about the difference between making a drink plan and planning to drink. 

Do you plan multiple alcohol-free days in your week but reserve the weekends for "drinking" that leads to over-drinking and all the negative consequences associated with higher BAC levels?  This episode is for you. 

Join me in the 30-Day Nutrition Upgrade starting on March 18th. 

Step One is available NOW

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

This week on the show I'm joined by Co-Founder and Owner of All the Bitter, Ian Blessing. 

Want to try it out? Use code MOLLY10 to get a 10% discount. Order here.

Founded by two former French Laundry sommeliers, All The Bitter is a lineup of non-alcoholic cocktail bitters that lift the spirit. Made by hand from organic, wild-foraged, and functional botanicals in a process that takes nearly two months, our bitters elevate cocktails—with and without alcohol—mixers like tonic and ginger beer, and are especially refreshing in sparkling water with a squeeze of citrus. Find us on social media @allthebitter and at allthebitter.com.

Step One is available NOW

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

This week on the podcast I'm joined again by Elizabeth Benton, author, coach and podcast host. She's catching us up on her very busy life and we're talking about the one skill that she believes is what anyone needs to change their life: consistency. And yes, it's a buildable skill. 

Resources mentioned: 

STEP ONE

Primal Potential

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

This week on the podcast I'm talking about your brain and three habits that support brain health.

Having a healthy brain makes managing your mind that much easier which is the foundation of creating a peaceful relationship with alcohol and I'm sharing three habits I'm focusing on, including some important information on morning light.

Resources mentioned: 

Innercise

Primal Potential

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

★ Support this podcast ★

This week on the podcast I'm joined by friend of the podcast, Monica Reinagel.  We're discussing a recent episode of the Nutrition Diva that Monica recorded based on a listener question.  The question spurred Monica to dive into a 2022 article analyzing the 2020 Global Burden of Disease Study. 

We're talking about it all (and then some). 

To listen to the Nutrition Diva podcast: 

Nutrition Diva Podcast

Meta-Analysis 2022

Canada's Guidance on Alcohol and Health: Final Report 2023

Alcohol Truths: How Much is Safe? 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

 

★ Support this podcast ★

This week on the podcast I'm talking to Meg Geisewite about her book Intoxicating Lies.

From the book's back cover: 

"In Intoxicating Lies, you will find the relatable story of one mom’s journey to freedom—not only from gray area drinking but also from the shame and guilt that crushed her sense of worth and inner knowing. This book uncovers surprising insights into the alcohol industry and our society’s obsession with the mommy wine culture. 

With practical advice and friendly wisdom from a mom who has seen life through wine colored glasses, this book should be every woman’s guide to living in authentic freedom from alcohol’s intoxicating lies."

Interested in Step One? 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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. This

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.

 

★ Support this podcast ★

This week on the podcast I'm talking all about reducing alcohol in your life and why it's important to you, and to being an alcohol minimalist.

Resources mentioned: 

Canada's Guidance on Alcohol and Health: Final Report 2023

Alcohol Truths: How Much is Safe? 

Interested in Step One? 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

 

★ Support this podcast ★

This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem. 

Interested in Step One? 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

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.

 

★ Support this podcast ★

Today's episode is a special birthday episode.  Thank you for listening to the Alcohol MInimalist podcast.
 
New to the podcast? Download the Podcast Listening Guide.

Want to schedule a call to talk about how I work with people?  Click here for a FREE call. 
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

Has this podcast helped you? Please leave a review.

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.

★ Support this podcast ★

This week on the podcast I'm talking about the process for challenging your thinking to change your drinking. I'm getting granular and breaking down the Behavior Map-Results Cycle.

I'm also talking about Dryuary and if you want to hear about my Dryuary experience from last year, go back and listen to episode #56.

Resources Mentioned: CTFAR Worksheet

Interested in Step One? 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast I'm talking with Ken Middleton. Ken has coined the term "alcohol consciousness" and works to help people understand what alcohol is doing in their lives.

Ken is the editor of a Medium Publication named AINYF, Alcohol is NOT Your Friend. It's a publication focused on science-based strategies to help individuals change their relationship with alcohol and create the best version of themselves. 

Ken coined the term alcohol-consciousness to represent my belief that one should not have to hit rock bottom or have a "problem" with alcohol to quit drinking. Instead, it's something that people should consider to live a more holistic and healthy lifestyle.

Ken is  finishing a book on the topic titled Bamboozled - How Alcohol Makes Fools of Us All. It's a book that is focused on individuals who wouldn't consider themselves alcoholics but could still live a much better life by giving it up. 

We're talking all about mindful drinking and why it's possible to change your drinking habits even if you're not experiencing alcohol use disorder. 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast I'm sharing the mindset you need to create to be successful at Dryuary, Dry January, Damp January or Oneuary....whichever one you're working on. 

Develop a growth mindset and focus on the skills of the Behavior Map-Result Cycle. To change your habits, you will need to change your thoughts.

Interested in Step One? 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast, I'm reflecting on  2022 using a framework that I hope you will replicate.

Review your goals from tactical/physical practices and from how you managed your mindset. 

The key is to be transparent with yourself, be willing to look at the whole story. If you look for successes, you can find them. The lessons are there too, and with both I just want you to observe them. 

With regards to the tactical/physical practices: 

Ask yourself: 

1. Are you consistently making doable plans? 
2. Are you tracking your drinks? Do you measure your pours and account for ABV? 
3. Are you reflecting and recovering when you have off-plan drinking? 
4. Are you staying hydrated?  Are you drinking enough water (or water-based drinks like tea or coffee) each day? 
5. Are you committed to good sleep hygiene and prioritize it in your daily life? 

For each of those questions, identify a success that you experienced for each of those tactics.  If you’re not always making plans, do you make plans half of the time? Did you make a plan for a specific event when you were concerned about the possibility of overdrinking? Have you planned in alcohol-free days when you used to have none? 

With the successful experience identified, ask yourself…what did you like about that decision?  What did you have to think in order to make that decision? Why are you grateful for making that decision? 

On the flip side, there are lessons to be learned too. Again, this isn’t an opportunity to beat yourself down. The fact that you are here, listening to this podcast and committing to a reflection exercise, means that you are ready to find the lesson and use it moving forward. 

What lessons did you learn when it comes to the tactical practices of creating a peaceful relationship with alcohol? 

The second part of this reflection will be for you to look at your growth in using the Behavior Map-Results Cycle. If your year is anything like mine, it was a combination of highs and lows. There were disruptive life events and hopefully some great moments too. There were small wins and possibly big losses… and in each of them there was a whole story, a narrative available to you that can help you feel better. I want you to get neutral with the circumstance, write it down without any subjective thinking. Just the facts…then choose any thought you can find about that event. Write it down. When you think that thought, what feeling does it create for you? Write it down. Now…find a different thought. Do the same thing.   Write it down and find the feeling that thought creates for you. 

Just being willing to separate the circumstances of your life from your own thinking is something that we aren’t taught to do. This is a skill set that you will continually build on and that is nothing but great news. Learning this tool and applying it to your life, is how you build emotional resilience.

Interested in Step One? 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. Thi

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast, a lighter episode...but still important conversation about advertising, portion size and a fun little company trying to remind us with a little humor to pay attention to how much we are drinking.  Meet Dan and Mary Cassidy from Pourtions. 

 

Resources mentioned:

Pourtions

Interested in Step One? 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast I'm talking about the "damp lifestyle".    What is it? What does it mean? Where did it come from? Is it different than being an #alcoholminimalist? Listen in to learn more! 

Resources mentioned: Characteristics of an Alcohol Minimalist

Interested in Step One? 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast I'm talking all about the power of the pause in changing your drinking. 

Resources mentioned: 

Recommended Reading List

Maybe You Should Talk to Someone

Interested in Step One? 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast it's episode #100! 

I'm sharing the five things I needed to change before I changed my drinking habits. 

It's time to register for Step One for January! The cost is $249 and it includes some really great bonuses including the "extra dry" premium Dryuary program from www.moderation.org. (A $15 value)  It also includes a FREE 90-Day trial from Sunnyside. (A $30 value) www.sunnyside.co 

To be notified of when Step One will be available please go to www.mollywatts.com/stepone and sign up. 

To listen to the first episode of LIve HAPPIER Longer visit: https://spotifyanchor-web.app.link/e/3Irlk26Tmvb

To grab the "Holiday Mocktail and Low Alcohol Drink Guide" go to www.mollywatts.com

 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast I'm talking to author and entrepreneur, as well as cocktail expert Adrienne Stillman Krause all about her new non-alcoholic beverage company: Dry Goods Beverage Company.

Visit the store here: www.drygoodsdrinks.com

For 10% off your order, use promo code MINIMALIST10

To grab the "Holiday Mocktail and Low Alcohol Drink Guide" go to www.mollywatts.com

 

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast I'm talking with Cassie Christopher, a dietician and health coach and an emotional eating expert.   

Cassie lives in the Seattle area and helps women who have lost their trust and faith in themselves around food and body image to regain their confidence and lose weight in a healthy, sustainable way through her "Courage to Trust" method.

Our conversation is all about sugar and navigating urges. There are many parallels between the urges to eat sugar and drink alcohol. In fact, in recovery programs people who have abused alcohol often develop sugar habits as well. There is absolutely a dopamine connection between the two and we discuss it. 

Cassie has developed an urge meditation tool (focused on food cravings) that can help when you're experiencing an alcohol craving too. Find it here.

You can download a copy of "The Characteristics of an Alcohol Minimalist"  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. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

Molly Watts discusses the concept of "thinking on purpose" to manage stress and anxiety, particularly in the context of recent events like the US presidential election. She emphasizes the importance of pausing, breathing, and taking just 10 minutes to avoid immediate, reactive responses. Watts introduces the "PB and J" method: Pause and Ponder to interrupt automatic thoughts, Breathe to calm the nervous system, and Just 10 Minutes to allow emotions to fade. She also suggests a "thought download" to externalize anxious thoughts and evaluate their usefulness. Watts encourages listeners to practice these techniques to foster resilience and intentional thinking.

Action Items

• [ ] Practice the "PB&J" technique when feeling anxious or overwhelmed by news or events.
• [ ] Try the "thought download" exercise to process anxious thoughts.
• [ ] Implement the strategies discussed during the upcoming holidays and other stressful periods.

Outline
Understanding the Concept of Thinking on Purpose

• Molly Watts introduces the episode's focus on neuroscience, brain health, and mindset, particularly in the context of recent events like the US presidential election.
• She emphasizes the importance of thinking on purpose and harnessing the power of the pause to create space between stimuli and responses.
• Molly explains that default thinking during turbulent times often leads to anxious or pessimistic thoughts, which can be overwhelming.
• She highlights the need to choose our thoughts deliberately to avoid getting stuck in a negative thought spiral.

The Power of Pause and Its Role in Managing Stress

• Molly references Victor Frankl's quote about the space between stimulus and response, emphasizing the power to choose our responses.
• She discusses how the primitive brain can react to stressors like election news as if they were physical threats, leading to paper tiger paranoia.
• Molly introduces the PB and J method (Pause, Breathe, and Just 10 Minutes) as a tool to manage stress and emotional reactions.
• The first step, Pause and Ponder, involves interrupting automatic thoughts and observing them to engage the prefrontal cortex for logical decision-making.

Deep Breathing and Its Benefits

• Molly explains the importance of deep breathing in calming the nervous system and shifting the brain out of fight or flight mode.
• She guides listeners through a deep breathing exercise, emphasizing the relaxation it brings.
• Deep breathing helps in observing thoughts rather than being swept away by them, providing space for intentional responses.
• Molly encourages listeners to practice deep breathing to manage stress and emotional reactions effectively.

The Role of Just 10 Minutes in Managing Emotions

• The J in PB and J stands for "Just 10 Minutes," which helps in managing powerful emotions or strong urges to react immediately.
• Molly advises allowing intense emotions to be present without acting on them, as they often fade with time.
• She suggests asking oneself what one really wants and what response will align with values during the 10-minute pause.
• This practice helps shift from a reactive mode to a more intentional, empowered mindset.

Thought Downloads and Observing Thoughts

• Molly introduces the concept of a thought download, where one writes down all anxious thoughts to observe them with distance.
• This practice helps in seeing thoughts as data and deciding if they are helpful or moving one forward.
• Molly emphasizes the importance of not censoring or judging thoughts during the thought download.
• By observing thoughts on paper, one can choose to let go of unhelpful thoughts and adopt new ones that support better responses.

Visualizing the Space Between Stimulus and Response

• Molly encourages listeners to visualize the space between stimulus and response, as described by Viktor Frankl.
• She suggests picturing this space as a tangible buffer that can be created whenever needed.
• This visualization helps in managing overwhelm from news, social media, or conversations about stressful events.
• Molly emphasizes the importance of using this space for pausing, breathing, and reflecting to find freedom in choosing responses.

Practicing Compassion and Clarity

• Molly highlights the importance of compassion for oneself and others during difficult times.
• The pause creates room for self-compassion and clarity about what truly matters.
• She encourages listeners to practice the PB and J method during stressful times, including the upcoming holidays.
• Molly emphasizes that the more one practices, the more natural the pause becomes, leading to thinking on purpose and managing stress effectively.

Conclusion and Encouragement

• Molly concludes the episode by encouraging listeners to practice the PB and J method and other tools discussed.
• She reiterates the importance of creating space, managing the mind, and finding calm amidst a chaotic world.
• Molly signs off, wishing listeners well and looking forward to the next episode on Monday.
• She emphasizes the ongoing practice of managing stress and emotional reactions to show up as the best version of oneself.

★ Support this podcast ★

This week on the podcast I have the honor of speaking to Dr. Anna Lembke, author of Dopamine Nation. Dr. Lembke is a psychiatrist, author, and professor.    She is currently Professor and Medical Director of Addiction Medicine, Stanford University School of Medicine. She is also Program Director of the Stanford Addiction Medicine Fellowship, and Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic. She is a diplomate of the American Board of Psychiatry and Neurology, and a diplomate of the American Board of Addiction Medicine.   "Dopamine Nation: Finding Balance in the Age of Indulgence" is the best-selling book that Dr. Lembke published in 2021 and we talk all about the book, her work and applying it to the habit of over-drinking.    You can find more about Dr. Anna Lembke here.    Pick up a copy of Dopamine Nation.   You can download a copy of "The Characteristics of an Alcohol Minimalist"  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. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast I'm talking about the impact of overdrinking by the numbers, by my own neurochemistry and by my own long-term goals and beliefs about being an alcohol minimalist.

Listen in to hear about why I believe the numbers around alcohol are important and specficially the number of alcohol-free days that you are including in your life. 

You can download a copy of "The Characteristics of an Alcohol Minimalist"  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. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast, stories from two members of my community who've been doing the work and changing their relationship with alcohol.

Hear what has worked for them, how they embrace the alcohol minimalist lifestyle and what it's meant for them in the rest of their lives. 

You can download a copy of "The Characteristics of an Alcohol Minimalist"  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. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast another episode in the Alcohol & Series...Alcohol & Blood Pressure.    The relationship between alcohol and blood pressure can be confusing because there is some evidence that in a very limited and temporary way, alcohol lowers blood pressure. With prolonged use, even in moderate amounts alcohol raises blood pressure.  We're talking about the science and how alcohol impacts different body systems to increase blood pressure.          You can download a copy of "The Characteristics of an Alcohol Minimalist"  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. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★

This week on the podcast I'm talking about gray area drinking. What is it?  What are the characteristics of it?  How can you work to improve it if you are a "gray-area drinker".   You can download a copy of "The Characteristics of an Alcohol Minimalist"  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. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

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This week on the podcast, I'm welcoming Monica Reinagel back onto the show to discuss a recent recommendation I saw for women who are drinking "higher levels" of alcohol (more than seven standard  drinks per week) that said that taking 400 mcg of folic acid was recommended to help off-set increased risk of breast cancer. 

We're breaking down the facts about folic acid and discussing whether or not this recommendation is based on good science and if folic acid can really help us mitigate increased risk of breast cancer from alcohol.

Monica sheds light on where this recommendation comes from and why adding this supplement needs to be considered cautiously. 

You can find more of Monica's work on www.nutritionovereasy.com. and at www.weighless.life

She is also the host of the Change Academy podcast with Brock Armstrong. 

You can download a copy of "The Characteristics of an Alcohol Minimalist"  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. 

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UK Paperback

Apple Books

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Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

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This week on the podcast, I'm sharing practical tips and a cautionary tale about what it truly means to drink like an alcohol minimalist.    I'm talking about paying attention to what you're drinking (ABV), how fast you're drinking and what you're eating when you drink. Sharing some science and also getting real about one of the most important aspects of being an alcohol minimalist...not drinking to get drunk.    You can download a copy of "The Characteristics of an Alcohol Minimalist"  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. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

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This week on the podcast another in the "Alcohol &" Series.     Alcohol & Relaxation If you believe you need to drink alcohol to relax, this episode is for you. I'm also sharing a brief history of Happy Hour...did happy hour become a thing because people were looking to relax with drinking or did we create the idea that alcohol=relaxation?   I have three things I want you to do if you believe you drink to relax...stick around to the end to hear them!          Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

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This week on the podcast I'm talking to Akshay Nanvati about Fearvana. Akshay shares his journey from alcohol misuse to being an ultra-marathoner and adventurer who is on a mission to help people embrace suffering in their lives so they can use their fear as fuel to find health, wealth and happiness.

Fearvana is to help you do 3 things:

1. Find your worthy struggle 2. Live your worthy struggle 3. Fall in love with every moment of the journey

To learn more about Fearvana, visit www.Fearvana.com   Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

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This week on the podcast I'm talking to Ramon David, founder of  BrainFirst Training Institute and BrainFirst Nutrition. 

Frustrated by the lack of practical neuroscience available for helping professionals, Ramon spent years analyzing the scientific literature, conducting research, and drawing on two decades of training and coaching experience and a master’s degree in neuroscience, to establish the BrainFirst Training Institute - which delivers accredited applied neuroscience and brain-based training for coaches, performance consultants, leaders, educators and trainers.   Ramon is also the Founder of BrainFirst: earth-grown evidence-based nutritional products formulated to help you upgrade your brain and life. And, he has a top podcast on Human Optimization, featuring world class experts, where they discuss science-based tools to help you optimize your physiology, master your mind and unlock your potential.   Listen as we talk about how to grow your understanding of the brain and to use your knowledge to improve your life!    Ramon David   Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

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This week's episode is focused on the anxiety, stress and overwhelm that many people are feeling as we approach the US presidential election on November 5th. Understanding how to calm our brains without turning to alcohol will be very important in the next few weeks.
Recognizing when our brains are catastrophizing and stopping that cycle is critical to our sense of well-being.  We're also talking about making the decision to drink on election night and what that might look like.

Resources Mentioned:
Think Thursday: The Neuroscience of Deep Breathing and Emotional Resilience
Episode #36 Unwinding Anxiety

Check out Drink-Less Success to further your efforts for More Sober October!

New to the podcast? Download the Podcast Listening Guide.

Want to schedule a call to talk about how I work with people?  Click here for a FREE call. 
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

Has this podcast helped you? Please leave a review.

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.

★ Support this podcast ★

 

This week on the podcast I'm talking with Nicole Hough, from AFter Magazine, the magazine for non-drinkers, sober-curious or anyone who is evaluating their relationship with alcohol. 

Resources Mentioned: 

AFter Magazine

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

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This week I'm talking  about nreasonable reasons that people choose to drink alcohol. 

Resources Mentioned: 

Step One

Episode #04 How much Alcohol is SAFE?

Episode #07 5 Benefits of Taking a 30 Day Break from Alcohol

Episode #18 Alcohol and Sleep

Episode #31 Using Science to Guide Your Alcohol Decisions

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

★ Support this podcast ★

This week on the podcast I'm talking about creating a peaceful relationship with alcohol and enjoying it. 

Four things you need to do: 

1) Quit telling yourself alcohol is different than other things you enjoy consuming

2) Make Your Drinks Worth It

3) Tell the Whole Story

4) Savor the Experience

Resources Mentioned: 

Step One

Drink: The New Science of Alcohol and Your Health

Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. 

US Kindle

US Paperback

UK Kindle

UK Paperback

Apple Books

Barnes & Noble

Kobo

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

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.

 

★ Support this podcast ★