Alcohol Minimalist: Change Your Drinking Habits!

Molly Watts, Author & Coach
Alcohol Minimalist: Change Your Drinking Habits!

The Alcohol Minimalist podcast is dedicated to helping habit drinkers and adult children of alcoholics to change their drinking habits and create a peaceful relationship with alcohol: past, present and future. We are proof positive that you can break unbreakable habits and create a peaceful relationship with alcohol. Becoming an alcohol minimalist means: Choosing how to include alcohol in our lives following low-risk guidelines. Freedom from anxiety around alcohol use. Less alcohol without feeling deprived. Using the power of our own brains to overcome our past patterns and choose peace. The Alcohol Minimalist Podcast explores the science behind alcohol and analyzes physical and mental wellness to empower choice. You have the power to change your relationship with alcohol, you are not sick, broken and it's not your genes! This show is intended for educational purposes and does not constitute medical advice. If you are physically dependent on alcohol, please seek medical help to reduce your drinking.

  1. Revisiting: When You LOVE Drinking Alcohol

    1 DAY AGO

    Revisiting: When You LOVE Drinking Alcohol

    Episode Summary: In this episode, host Molly Watts revisits a key discussion from 2022, exploring the challenge of changing your relationship with alcohol when you genuinely enjoy drinking. Molly shares insights on how to shift your habits without guilt, deprivation, or an all-or-nothing mindset. She discusses four key strategies for breaking the cycle of daily drinking while still being able to enjoy alcohol in moderation. Molly also reflects on the launch of Step One, a foundational program that is now an integral part of Making Peace with Alcohol. She recounts her own journey of overcoming a long-standing daily drinking habit and provides actionable tips for listeners who want to redefine their drinking patterns. Whether you're struggling with the idea of drinking less or simply looking for ways to be more intentional about your alcohol consumption, this episode is packed with science-backed strategies and real-life wisdom to help you on your journey. Key Topics Covered: ✔️ The mindset shift required to change your drinking without feeling deprived ✔️ Why the "I just love to drink" thought keeps you stuck ✔️ How to reframe your beliefs about alcohol without relying on fear-based messaging ✔️ Understanding the science behind habit formation and alcohol consumption ✔️ Four key actions you can take to create a more peaceful relationship with alcohol Mentioned in This Episode: 🔹 Making Peace with Alcohol – Molly’s 12-month group coaching program 🔹 Step One – A self-paced online course that helps you build healthier drinking habits 🔹 William Porter’s perspective on alcohol and why Molly takes a different approach 🔹 The power of cognitive behavioral strategies in changing your drinking patterns Resources & Links: 🔗 Learn more about Making Peace with Alcohol: Visit Here 🔗 Join the Alcohol Minimalist Facebook Community: Join Here 🔗 Follow Molly on Instagram: @alcoholminimalist 🔗 Subscribe to the Podcast: Apple Podcasts | Spotify | Other Platforms Episode Takeaway: Changing your drinking habits doesn’t mean giving up alcohol completely. It means learning how to be in control, so alcohol is no longer in control of you. 👉 If you found this episode helpful, please subscribe and leave a review!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 alcoholAbstinence 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” drinkingFollowing 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 ★

    30 min
  2. Think Thursday: Keep Asking Questions-How Staying Curious Supercharges Your Brain

    5 DAYS AGO

    Think Thursday: Keep Asking Questions-How Staying Curious Supercharges Your Brain

    Curiosity isn’t just a fun trait—it’s an essential function of the human brain that fuels learning, adaptability, and even emotional resilience. In today’s Think Thursday episode, I’m diving into the science of curiosity and how asking the right questions can supercharge your brain. We’ll explore:✅ How curiosity activates dopamine and enhances memory✅ Why lifelong learning helps delay cognitive decline✅ How curiosity strengthens emotional regulation and relationships✅ Practical ways to reignite curiosity in your daily life Curiosity is critical—not just for growth, but for thriving in every aspect of life. Whether you’re working on a habit change, improving relationships, or just wanting to keep your brain sharp, this episode is for you! What You’ll Learn in This Episode: How curiosity triggers dopamine and fuels motivationWhy curiosity activates the hippocampus, improving memory retentionHow curiosity strengthens the Default Mode Network (DMN), leading to better problem-solving🔬 The Cognitive Benefits of Curiosity: Enhancing neuroplasticity: Keeping your brain adaptable and sharpDelaying cognitive decline: How curiosity-driven activities protect your brain as you ageBoosting emotional regulation: Using curiosity to explore emotions rather than suppress themImproving relationships: The power of asking thoughtful questions and active listening🔎 How to Cultivate Curiosity in Everyday Life:1️⃣ Ask “Why?” more often – Reignite your inner learner2️⃣ Follow your interests – Explore topics that genuinely excite you3️⃣ Practice active listening – Be fully present in conversations4️⃣ Be okay with not knowing – See uncertainty as an opportunity5️⃣ Keep a curiosity journal – Write down one thing that piqued your interest daily Episode Highlights: 💡 “The act of seeking information triggers a greater dopamine response than simply receiving an answer. Your brain loves the chase, not just the reward.”💡 “Staying curious makes you more resilient and adaptable. It’s like a workout for your brain—use it or lose it!”💡 “Curiosity isn’t just about learning—it helps regulate emotions, improves relationships, and even slows cognitive decline.” Resources & Links: 🔗 Join the Alcohol Minimalist Facebook Group: Click Here📧 Email Molly: molly@mollywatts.com🌍 Visit the Website: www.mollywatts.com Challenge for Listeners: This week, challenge yourself to ask more questions—about yourself, the people around you, or the world. Keep a curiosity journal and jot down at least one thing that sparks your interest each day. If this episode resonated with you, share it with a friend, leave a review, or send me an email. Your feedback fuels my curiosity and helps me keep creating episodes that inspire and educate! Until next time—stay curious, stay intentional, and keep asking great questions! 🎙✨ ★ Support this podcast ★

    16 min
  3. The Trap of Perfectionism & Why Peace with Alcohol Doesn't Mean It's Always Easy

    10 FEB

    The Trap of Perfectionism & Why Peace with Alcohol Doesn't Mean It's Always Easy

    In this episode, Molly dives into a topic that resonates deeply with anyone struggling to build a peaceful relationship with alcohol: perfectionist or all-or-nothing thinking. Often disguised in subtle ways, this mindset can block progress and contribute to cycles of shame and guilt. Molly uncovers how this cognitive distortion manifests in our drinking habits, why it keeps us stuck, and how to break free by understanding our mind’s powerful role in shaping behavior. What is All-or-Nothing Thinking? Understanding how perfectionism leads to feelings of failure when plans don’t go perfectly.The Vicious Cycle of Shame and Off-Plan Drinking: How small setbacks can snowball due to mental distortions and negative self-talk.The Cognitive Distortions That Trick Our Brains:Mental filtering – focusing on failures while ignoring successes.Disqualifying the positive – dismissing progress due to minor missteps.Why Being at Peace with Alcohol Doesn’t Mean It’s Always Easy: Learn how peace is rooted in mindset shifts, not perfection.Rewiring the Brain for Sustainable Change: Molly discusses why progress isn’t erased by one mistake and how small consistent efforts build resilience.Challenging AA’s “Day One” Mentality: Explore the science-backed benefits of avoiding the punitive “start over” mindset.Key Takeaways: Progress isn’t linear: One setback doesn’t erase the steps you’ve already taken.Curiosity and compassion: Treat off-plan drinking as an opportunity to learn, not a failure.Replace rigid rules with flexible strategies: The key to long-term success is a mindset shift, not perfect adherence to plans.Mentioned in This Episode: Cognitive distortions like mental filtering and disqualifying the positive.The role of neural pathways in forming and breaking habits.The behavior map-results cycle for effective habit change.Resources & Links: Join the Alcohol Minimalist Facebook Group for support and connection.Molly’s Book: Breaking the Bottle Legacy – Learn more about shifting your relationship with alcohol.Connect with Molly:mollywatts.com Website: Instagram: @alcoholminimalistEmail: molly@mollywatts.com ★ Support this podcast ★

    19 min
  4. Think Thursday: Silence is Golden-How Quiet Restores Your Brain

    6 FEB

    Think Thursday: Silence is Golden-How Quiet Restores Your Brain

    In this episode of Think Thursday, Molly dives into the surprising science behind silence and why it’s critical for brain health and emotional growth. While our modern lives are filled with noise, Molly reveals how even brief moments of intentional quiet can be a game-changer. From improving memory to reducing stress and enhancing creativity, learn why silence is more than just the absence of sound—it’s a tool for transformation. What You’ll Learn in This Episode: The Science of Silence:Discover research from Duke University showing that periods of silence stimulate brain cell growth in the hippocampus (the center of memory and learning).Learn about the Default Mode Network (DMN) and how silence activates this critical part of the brain responsible for introspection and creativity.Find out why two minutes of complete silence can be more relaxing than soothing music.Why Your Brain Needs Silence:Understand how constant stimulation leads to cognitive fatigue, poor decision-making, and emotional overwhelm.Learn how decision fatigue directly relates to alcohol habits and how giving your brain rest can support better choices.Overcoming Discomfort with Silence:Many people avoid silence because it forces them to confront uncomfortable thoughts. Molly explains how leaning into this discomfort fosters growth and emotional healing.Practical Tips to Incorporate Silence Daily:Start your morning with 5–10 minutes of quiet time instead of grabbing your phone.Take short silent breaks throughout the day to combat stress and regain focus.Explore how nature can enhance the restorative effects of silence.Key Quotes: “By simply being quiet, you are literally helping your brain repair itself and grow stronger.”“Silence isn’t just about taking a break—it’s where creativity, problem-solving, and growth happen.”“Discomfort is a sign you’re starting to grow, and silence offers the space to process and heal.”Actionable Takeaways: Morning Ritual: Dedicate time to silence at the start of your day to set a calm tone.Silent Breaks: Schedule 5-minute intervals of silence when you feel overwhelmed or fatigued.Mindful Reflection: Don’t avoid uncomfortable thoughts—embrace them and use silence as a tool for problem-solving.Connect with Molly: Website: Molly WattsFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsInstagram: @alcoholminimalistDon’t forget to rate, review, and subscribe to the podcast! Your feedback helps spread the message of mindful drinking and intentional living. ★ Support this podcast ★

    15 min
  5. Generational Differences in Alcohol Consumption

    3 FEB

    Generational Differences in Alcohol Consumption

    In this episode of The Alcohol Minimalist Podcast, Molly explores the topic of how drinking trends and behaviors have evolved across generations. From Baby Boomers and Gen X, who often normalized alcohol as a symbol of success and leisure, to Millennials and Gen Z, who prioritize mindfulness and wellness, this episode dives into what’s driving these shifts. Molly draws on her personal experiences with family alcohol abuse and her journey to becoming an alcohol minimalist. She examines societal and cultural shifts, including how the normalization of after-work happy hours and weekend benders shaped older generations, and why younger adults are rethinking alcohol's role. The conversation goes beyond abstinence and focuses on embracing mindful drinking, self-awareness, and a changing cultural narrative—a movement that aligns perfectly with the Alcohol Minimalist philosophy. What You’ll Learn in This Episode: How Baby Boomers and Gen X viewed alcohol and why it was central to social life.The role economic prosperity and marketing played in embedding alcohol into daily routines.How public awareness around the health risks of alcohol has shifted from past decades.Why Millennials and Gen Z are choosing moderation, mindful drinking, or abstinence.How the broader emphasis on health and wellness is reshaping alcohol consumption patterns.Insights into whether alcohol might face restrictions similar to tobacco in the future.Episode Highlights: [00:01:00] – Molly’s reflections on growing up in a household where alcohol was part of daily life.[00:10:00] – The contrast between Baby Boomer/Gen X social norms and modern wellness-driven behaviors.[00:20:00] – How shifts in workplace culture have impacted alcohol use from the 80s to today.[00:30:00] – Understanding the role of preventative health and its connection to younger generations drinking less.[00:40:00] – Speculations on future trends and public health measures regarding alcohol consumption.Memorable Quotes: “Becoming an alcohol minimalist means removing excess alcohol from your life so it doesn’t remove you from life.”“Younger generations aren’t just saying no to alcohol—they’re saying yes to more mindful, conscious decisions.”Resources & Mentions: Molly Watts’ book: Breaking the Bottle Legacy Available hereSchedule a FREE call to discuss coaching: https://calendly.com/alcoholminimalist/15min Don’t forget to join our private Facebook group, Alcohol Minimalists: Change Your Alcohol Habits, where we discuss tips, strategies, and personal journeys toward mindful drinking. Join here. ★ Support this podcast ★

    27 min
  6. Think Thursday: The Brain Loves to Help-Be a Helper!

    30 JAN

    Think Thursday: The Brain Loves to Help-Be a Helper!

    In this Think Thursday episode, Molly dives into the neuroscience of fear, mindset shifts, and the power of helping others to create a positive ripple effect on both our lives and mental well-being. She explores how shifting from fear to action through acts of generosity and kindness can help you step out of emotional paralysis and into purposeful living. Drawing on neuroscience and real-world studies, Molly shows that helping others isn’t just a good thing—it’s biologically rewarding and transformative for your brain and life. Key Topics Covered: Understanding Fear and Its Impact:Molly discusses how fear and uncertainty can trigger the brain’s fight-or-flight response, paralyzing us emotionally and mentally. She highlights how this response, while useful in physical danger, often leads to negative coping mechanisms like doomscrolling or turning to alcohol.The Neuroscience of Helping:A 2016 neuroimaging study revealed that acts of generosity activate the brain’s pleasure centers, leading to a “helper’s high” through the release of endorphins, dopamine, and oxytocin. Molly emphasizes that this isn’t just a feel-good moment—it builds long-term satisfaction and resilience.Becoming the Helper:Inspired by Mr. Rogers' famous quote about “looking for the helpers,” Molly takes this concept a step further by asking listeners how they can become helpers themselves. By contributing to others, we not only uplift those around us but also improve our own mental health.Actionable Takeaways: Acknowledge fear as a natural, biological response and recognize that it’s not permanent.Redirect fear-driven inaction into small, purposeful acts of generosity.Understand that helping others can create lasting changes in your mindset, with potential to reduce reliance on negative coping behaviors like drinking.Identify one small act of kindness you can perform today and notice how it impacts your mood and motivation.Notable Quotes: “The good news is that fear isn’t a permanent state, and we can shift our brains out of fear by engaging that prefrontal cortex.”“When we help others, we don’t just improve their lives; we improve our own.”“Helping others is biologically rewarding. It’s one of the most natural ways to feel better and shift out of emotional paralysis.”Supporting Research: 2016 Neuroimaging Study on Generosity2009 Life Satisfaction Study: Acts of Kindness and Well-beingEpisode Resources: Join Our Facebook Community: Alcohol Minimalists: Change Your Alcohol HabitsWant to Dive Deeper? Check out Molly’s e-book Alcohol Truths and learn more about balancing your relationship with alcohol using neuroscience and practical strategies. Visit mollywatts.com for more information. Follow Molly Watts: WebsitePodcast ArchiveInstagramLeave a Review: If you found this episode helpful, please leave a review on your favorite podcast platform! ★ Support this podcast ★

    16 min
  7. Dryuary: How to Finish Strong (Even if You Already Drank)

    27 JAN

    Dryuary: How to Finish Strong (Even if You Already Drank)

    Welcome to this episode of The Alcohol Minimalist Podcast!  As January winds down, we’re talking all about Dry January and the opportunity to finish strong. Whether you’ve stuck to your goals or stumbled along the way, this episode is here to inspire you to recommit, reflect, and take meaningful steps toward creating a peaceful relationship with alcohol. Molly dives into the neuroscience behind habits, why your brain’s feedback loops matter, and how finishing what you start builds lasting change. You’ll learn why setbacks aren’t failures but opportunities to learn and grow. This episode is packed with insights about neuroplasticity, the power of small steps, and how to reframe your goals to focus on progress rather than perfection. What You'll Learn in This Episode: Why it’s never too late to recommit to your goals.How neuroscience supports habit formation and breaking patterns.The importance of finishing strong and building a resilient mindset.How to use setbacks as tools for growth.Tips for incorporating Kaizen—continuous improvement—into your life.Notable Quotes: “Every choice is a chance to vote for the person you want to become.”“Finishing strong sends a powerful message to your brain: I don’t give up on my goals.”“Small steps lead to big wins.”Action Steps: Reflect on your “why” for participating in Dry January and reconnect with your reasons.Challenge any negative narratives about your setbacks and focus on progress.Take one small, positive action today that aligns with the identity you’re building.Resources and Links Mentioned: Learn more about the concept of Kaizen in Molly’s book, Breaking the Bottle Legacy​.Download Molly’s free guide, “Alcohol Truths,” to explore the science of drinking mindfully​.Join the Alcohol Minimalists: Change Your Alcohol Habits Facebook group for support​.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 alcoholAbstinence 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” drinkingFollowing 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 ★

    19 min
  8. Think Thursday: Your Brain on Water-Why Hydration Matters

    23 JAN

    Think Thursday: Your Brain on Water-Why Hydration Matters

    In this Think Thursday episode, Molly dives into the fascinating connection between hydration and cognitive health. Learn why even mild dehydration can negatively impact focus, memory, reaction time, and overall brain efficiency. Molly shares practical strategies to stay hydrated and explains how keeping your brain hydrated can help you feel better, think more clearly, and take better actions in your daily life. With January being a time for many to reduce alcohol intake or prioritize alcohol-free days, hydration becomes an even more important topic. Did you know that for every gram of alcohol consumed, your body expels 10 milliliters of water? This means drinking alcohol can contribute significantly to dehydration. Molly also touches on the broader implications of hydration, such as its impact on mood and energy levels. Key Topics Discussed The Importance of Hydration:How even a 1% drop in body water affects cognition.Dehydration’s impact on neurotransmitters and the brain’s homeostasis.Hydration and Alcohol:Why drinking alcohol causes dehydration.The importance of incorporating water into your routine, especially when drinking alcohol.Mood and Energy:How dehydration can lead to confusion, fatigue, and even mild depression.The mood-boosting benefits of staying hydrated.Practical Hydration Tips:Start Early: Begin your day with a glass of water to rehydrate after sleep.Make Water Accessible: Use a reusable water bottle as a visual cue.Add Flavor: Enhance water with lemon, cucumber, or other natural flavors.Set Goals: Aim for at least 8 cups (or 2 liters) of water daily, adjusting based on activity and needs.Key Quote: “When we think better, we feel better. When we feel better, we take better actions, and that’s how we create better results in our lives. It all starts with hydration.” – Molly Watts Resources Mentioned: Molly’s Website: www.mollywatts.comJoin the Alcohol Minimalist Facebook Group: Alcohol Minimalists: Change Your Alcohol HabitsEpisode Challenge This week, focus on drinking more water and notice how it affects your mood and cognitive function. Use the tips shared in this episode to build a hydration habit that sticks! Connect with Molly: Email: molly@mollywatts.comInstagram: @alcoholminimalist ★ Support this podcast ★

    16 min
4.6
out of 5
7 Ratings

About

The Alcohol Minimalist podcast is dedicated to helping habit drinkers and adult children of alcoholics to change their drinking habits and create a peaceful relationship with alcohol: past, present and future. We are proof positive that you can break unbreakable habits and create a peaceful relationship with alcohol. Becoming an alcohol minimalist means: Choosing how to include alcohol in our lives following low-risk guidelines. Freedom from anxiety around alcohol use. Less alcohol without feeling deprived. Using the power of our own brains to overcome our past patterns and choose peace. The Alcohol Minimalist Podcast explores the science behind alcohol and analyzes physical and mental wellness to empower choice. You have the power to change your relationship with alcohol, you are not sick, broken and it's not your genes! This show is intended for educational purposes and does not constitute medical advice. If you are physically dependent on alcohol, please seek medical help to reduce your drinking.

You Might Also Like

To listen to explicit episodes, sign in.

Stay up to date with this show

Sign in or sign up to follow shows, save episodes and get the latest updates.

Select a country or region

Africa, Middle East, and India

Asia Pacific

Europe

Latin America and the Caribbean

The United States and Canada