Mindful Drinking and Moderation in Midlife: How to Drink Less, On Your Terms

Denise Hamilton-Mace | Mindful Drinking Mentor Writer, Speaker & Coach
  • 5.0 (8)
  • Alternative Health
  • Updated Weekly

**A Spotify 'Rising Star' show** Practical moderation for the way you want to live. Why can't I drink like I used to? How do I drink less without quitting completely? Should I go for low, no or light alcohol drinks? Why do alcohol-free drinks cost so much? If you're in your 30s, 40s, 50s or beyond and asking these questions, this is your podcast. Welcome to the essential show for midlife adults who want to drink less, on their own terms—without the pressure to quit completely, follow rigid rules, or label themselves as sober. I'm Denise Hamilton-Mace, your mindful drinking mentor, writer and public speaker on all things low, no and light. Each week, I help stressed parents and busy midlife adults navigate their relationship with alcohol through practical approaches grounded in real-world experience and behaviour change strategy, not willpower or wellness culture What you'll get: Mindful Moderation Solo Episodes – Deep-dives answering the questions that matter to sophisticated drinkers who want to moderate smartly: How do I cut back when my partner still drinks at home?What really works: willpower vs. strategy?Why do premium alcohol-free drinks cost the same as full-strength versions?How do I navigate social situations when I'm the only one moderating? This podcast is for you if: You're looking for practical advice that fits your demanding life, not another wellness overhaulYou recognise that coasting with mid-strength drinks, zebra-striping, or bookending your evening with something non-alcoholic are all valid strategiesYou want better mornings without giving up celebrating life's special moments This isn't about going completely dry or reinventing yourself. It's about keeping energy for what matters most: family, health, career, and living life on your own terms. Join the moderation revolution happening in midlife – because while Gen Z gets the headlines, you're the one actually doing it.

  1. 3d ago

    192. Everyone’s Asking: How Do I Handle Urges & Setbacks?

    Send me a message 🤗 Week five of the summer series takes on the three most asked questions about staying the course with moderation: why that pull towards a drink seems to hit at exactly the same time every day, how long a craving actually lasts once it kicks in, and whether drinking more than you'd planned means you've blown the whole thing.   By the end of this episode you'll know:  Why you crave a drink at the same time every evening, and what's actually driving itHow long a genuine urge to drink lasts, and what to do while you wait it out Whether drinking more than you intended means you've failed at moderationHow "overdoing it" changes the further along your moderation journey you getWhy a setback isn't the same as starting from scratch  1:04 Why Evening Urges Hit On Cue 3:39 How Long Cravings Last 5:44 When You Drink More Than Planned 7:26 What Over-Drinking Looks Like Now   Also mentioned: 111. Drinking on Autopilot: How Daily Stress Fuels Your Evening Habits - https://www.buzzsprout.com/2229527/episodes/17853665  === 🌱 Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === 🗝️ Become a Vault member to get access to the moderation tools that actually help - https://mindfuldrinking.substack.com/s/the-vault === ✏️ Come hang out with me on Substack - https://mindfuldrinking.substack.com/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.

    192. Everyone’s Asking: How Do I Handle Urges & Setbacks?

  2. Aug 19

    191. Everyone’s Asking: How Do You Actually Drink Less In The Moment?

    Send me a message 🤗 Knowing you want to drink less is one thing. Actually doing it while you're standing at the bar, or three glasses into a Friday night on the sofa, is a different problem entirely. Week four of the summer series is all about the in-the-moment stuff: how to make a drink last longer, how to actually stop once you've hit your limit, and what to say when someone won't take no for an answer.  I'm also tackling the area so many people seem to forget about — how much we drink at home, and the three small changes that make the biggest difference there. Quick, practical, and built for the moments that actually matter, not the theory. By the end of this episode you'll know... How to physically slow down and make each drink last longerWhat to do once you've hit your limit but still want anotherA short, no-drama way to turn down a drink and handle the pushbackWhy most of our drinking happens at home, not outThree simple changes to drink less without a single dry night  1:24 Making Each Drink Last Longer 3:26 Stop After Your Limit 5:38 Handling Social Pressure With Ease 8:27 Drink Less At Home 13:25 Take the Midlife Drinking Quiz   Also mentioned: 161. The Real Reason Your Friends Can’t Take ‘No’ for an Answer - https://www.buzzsprout.com/2229527/episodes/18674312 190. Everyone’s Asking: How Do I Start Drinking Moderately? - https://www.mindfuldrinkinginmidlife.com/ === 🌱 Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === 🗝️ Become a Vault member to get access to the moderation tools that actually help - https://mindfuldrinking.substack.com/s/the-vault === ✏️ Come hang out with me on Substack - https://mindfuldrinking.substack.com/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.

    191. Everyone’s Asking: How Do You Actually Drink Less In The Moment?

  3. Aug 12

    190. Everyone’s Asking: How Do I Start Drinking Moderately?

    Send me a message 🤗 Everyone wants to know how to start drinking less, but most of the advice out there skips past practicalities and focuses just on the theory. Week three of the summer series tackles the two questions that get asked more than any others: where do I start, and what do I do? I'm sharing the exact steps that got me started over five years ago, and they're not the ones you'd expect from a typical "just cut back" article. Plus, a few practical moves for before a night out that make a bigger difference than most people realise — and one in particular that's easy to forget when you're focused on managing what's in your glass.  By the end of this episode you'll know... Where to actually start if you want to drink lessThe one question to ask yourself before setting any drinking goalsWhat to do before a night out to make moderation easierWhy one habit matters more in midlife than it did in your twentiesHow to get the right support without making a big thing of it  1:54 The Big Question - Where Do I Start? 2:34 Find Your Real Why 5:07 Take Baby Steps In Safer Spaces 6:46 Celebrate Wins Without Making It Weird 7:50 Prep For Moderation Before You Go 10:44 How To Lean On Your Friends 13:06 Next Week Preview And Quiz   Also mentioned: 176. The Hidden Biology Behind Brutal Hangovers After 40 - https://www.buzzsprout.com/2229527/episodes/19167111 === 🌱 Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === 🗝️ Become a Vault member to get access to the moderation tools that actually help - https://mindfuldrinking.substack.com/s/the-vault === ✏️ Come hang out with me on Substack - https://mindfuldrinking.substack.com/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.

    190. Everyone’s Asking: How Do I Start Drinking Moderately?

  4. Aug 5

    189. Everyone’s Asking: What Does ‘Moderate’ Actually Look Like?

    Send me a message 🤗 Week two of the summer series tackles the questions you've been asking the most about what moderation actually looks like day to day: how much you can actually drink and still call it moderate, whether you need to track every drink, whether low, no and light drinks help or hinder, and whether a full break from alcohol is the right place to start. By the end of this episode you'll know: How much alcohol actually counts as moderate, and why the guidelines aren't as clear-cut as they soundWhat successful moderation really looks likeWhether you need to count your drinks, and when it's okay to stopWhether low, no and light drinks help or hinder your moderation goalsThe pros and cons of taking a full break from alcohol first  0:00 Summer Series And Big Questions 1:13 What Counts As Moderate Drinking? 4:43 What Does Successful Moderation Look Like? 7:31 Should I Drink Less Often Or Just Drink Less? 9:37 Do You Need To Track Drinks? 11:20 Do Low & No Drinks Make it Harder? 13:56 Should You Take A Full Booze Break? 16:43 Get More From the Mindful Drinking Quiz   Next episode for you: 163. 5 Questions to Ask Yourself About the Pros & Cons of Different Moderation Techniques - https://www.buzzsprout.com/2229527/episodes/18671408   182. 13 Alcohol Moderation Techniques That Aren't Zebra Striping - https://www.buzzsprout.com/2229527/episodes/19391279 === 🌱 Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === 🗝️ Become a Vault member to get access to the moderation tools that actually help - https://mindfuldrinking.substack.com/s/the-vault === ✏️ Come hang out with me on Substack - https://mindfuldrinking.substack.com/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.

    189. Everyone’s Asking: What Does ‘Moderate’ Actually Look Like?

  5. Jul 29

    188. Everyone's Asking: Is Moderation Really Possible?

    Send me a message 🤗 Welcome to Week 1 of The Mindful Drinking Summer Series. Welcome to the Mindful Drinking and Moderation in Midlife six-week summer series, Everyone's Asking.  Six short, practical, summer-friendly episodes to help you answer the biggest questions about moderating your alcohol intake in midlife.  As always, with no pressure and no judgment.  I'm your host; you can call me Dee, and this is week one, where everyone's been asking, "Is moderation really possible?"  0:00 Mindful Drinking Summer Series: The Big Questions 1:04 What Is Mindful Drinking vs Moderation? 2:45 But What If I Don't Have A Drinking Problem? 5:00 Is Moderation Just A Stepping Stone to Sobriety? 7:48 Is Moderation Possible For Everyone? 10:13 Will I Ever Be A Normal Drinker Again? 12:27 Next Week And The Midlife Drinking Quiz === 🌱 Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === 🗝️ Become a Vault member to get access to the moderation tools that actually help - https://mindfuldrinking.substack.com/s/the-vault === ✏️ Come hang out with me on Substack - https://mindfuldrinking.substack.com/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.

    188. Everyone's Asking: Is Moderation Really Possible?

  6. Jul 24 ·  Bonus

    187. Introducing 'Everyone's Asking': Your Most-Asked Questions About Mindful Drinking

    Send me a message 🤗 Summer holidays are a lot. Whether you're feeding and funding teenagers, entertaining little ones round the clock, or just can't get anything done because everyone else is away — this season is a kicker for all of us. So this summer, I'm introducing 'Everyone's Asking', a six-week mini-series answering the questions I get asked again and again — in emails, in comments, in mentoring sessions — after nearly 200 episodes of this show. Each episode is a little shorter than usual and packed with answers, covering everything from whether moderation is really possible, to drinking less without giving it up, navigating social life and relationships, why you drink the way you do, getting back on track after a slip, and what life looks like once moderation starts to stick. New to the show? Consider this your summer quick-start guide. Been here a while? This is where we pull all our foundational thinking together in one place. Got a question you want answered? Head to the show notes and send it over. And make sure you're following or subscribing so every new episode lands straight in your feed. Because I don't want you to miss a single answer on the way to taking back the power of choice from alcohol. === 🌱 Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === 🗝️ Become a Vault member to get access to the moderation tools that actually help - https://mindfuldrinking.substack.com/s/the-vault === ✏️ Come hang out with me on Substack - https://mindfuldrinking.substack.com/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.

    187. Introducing 'Everyone's Asking': Your Most-Asked Questions About Mindful Drinking

  7. Jul 22

    186. Are You Chasing Old Feelings With Alcohol?

    Send me a message 🤗 Some of the strongest pulls back towards a drink have nothing to do with a bad day and everything to do with a good decade.  Picking up where last week's episode left off, moving from the "yesterday" of last night's overdrinking to a different kind of yesterday altogether: nostalgia.  As a midlife moderator, some of the hardest drinking triggers aren't about stress or celebration; they're about longing for the wide-eyed, anything-could-happen nights of our 20s and 30s.  I talk about why chasing those old memories with alcohol never quite delivers, why we don't need to denigrate the good times we did have with drink in order to build a better relationship with it now, and how nostalgic drinking keeps you looking backwards instead of building the new memories that are still there to be made.    By the end of this episode you'll know: Why nostalgia is one of the biggest hidden drinking triggers in midlifeHow to stop feeling guilty about good times you had while drinkingWhy you can't recreate an old feeling by recreating the environment with alcoholHow to let go of the longing for "yesterday" without dismissing your pastWhere to find more support if mood and nostalgia drive your drinking habitsThe one, simple question that can shift your moderation mindset right now  Also mentioned: ep#185. What to Do After Drinking More Than You Intended - https://www.buzzsprout.com/2229527/episodes/19494498 ep#175. 6 Causes, 6 Questions: What's Really Driving Your Over-Drinking? - https://www.buzzsprout.com/2229527/episodes/19128834 === 🌱 Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === 🗝️ Become a Vault member to get access to the moderation tools that actually help - https://mindfuldrinking.substack.com/s/the-vault === ✏️ Come hang out with me on Substack - https://mindfuldrinking.substack.com/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.

    186. Are You Chasing Old Feelings With Alcohol?

  8. Jul 15

    185. What to Do After Drinking More Than You Intended

    Send me a message 🤗 Waking up regretting how much you drank last night doesn't mean you've failed at moderation — it just means you've got some data to work with, if you're willing to look at it properly.  I'm calling this the chronological yesterday: that raw, still-fresh version of the night before that can quietly set the tone for your entire day if you let it, especially once alcohol's been thrown into the mix, and things didn't quite go to plan. Rather than letting one messy night tip you into "well, I clearly can't do this" territory, I'm walking you through a simple two-step process I call catch it and release it. It's a way of properly unpacking when a night got away from you, how much choice you genuinely had in that moment, and what you might try differently next time round — whether that's zebra striping, keeping things low-no for the first hour, or finally telling your mates what kind of support you actually need from them.  None of it requires a dramatic overhaul. It's about noticing one small thing you can experiment with, learning from it, and giving yourself a bit of grace along the way, because moderating your drinking is a skill like any other, and skills take practice. By the end of this episode, you'll know: Why your yesterday has so much power over how your today feelsHow to stop a "bad night" spiralling into a full-blown doom spiral of guiltThe exact questions to ask yourself the morning after you've overdone itHow to turn an off-piste night out into useful data instead of a reason to quitOne small drinking choice you can experiment with on your next night outHow to get your friends properly on board with supporting your moderation goalsWhy progress, not perfection, is the real measure of success when you're drinking mindfullyChapters 0:01 Changing Drinking Without Losing Yourself 1:22 The Power Of The Chronological Yesterday 2:44 Doom Spiral Or Data After Overdoing It 5:32 A Practical Tool For System Thinkers 6:38 Catch It Questions For The Night 10:11 Release It With One Small Experiment 12:25 Getting Friends To Support Your Choice 14:30 Progress Over Perfection & Next Week's Episode Also mentioned: ep#161. The Real Reason Your Friends Can’t Take ‘No’ for an Answer - https://www.buzzsprout.com/2229527/episodes/18674312 === 🌱 Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === 🗝️ Become a Vault member to get access to the moderation tools that actually help - https://mindfuldrinking.substack.com/s/the-vault === ✏️ Come hang out with me on Substack - https://mindfuldrinking.substack.com/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.

    185. What to Do After Drinking More Than You Intended
See All (192)

Trailer

5
out of 5
8 Ratings

About

**A Spotify 'Rising Star' show** Practical moderation for the way you want to live. Why can't I drink like I used to? How do I drink less without quitting completely? Should I go for low, no or light alcohol drinks? Why do alcohol-free drinks cost so much? If you're in your 30s, 40s, 50s or beyond and asking these questions, this is your podcast. Welcome to the essential show for midlife adults who want to drink less, on their own terms—without the pressure to quit completely, follow rigid rules, or label themselves as sober. I'm Denise Hamilton-Mace, your mindful drinking mentor, writer and public speaker on all things low, no and light. Each week, I help stressed parents and busy midlife adults navigate their relationship with alcohol through practical approaches grounded in real-world experience and behaviour change strategy, not willpower or wellness culture What you'll get: Mindful Moderation Solo Episodes – Deep-dives answering the questions that matter to sophisticated drinkers who want to moderate smartly: How do I cut back when my partner still drinks at home?What really works: willpower vs. strategy?Why do premium alcohol-free drinks cost the same as full-strength versions?How do I navigate social situations when I'm the only one moderating? This podcast is for you if: You're looking for practical advice that fits your demanding life, not another wellness overhaulYou recognise that coasting with mid-strength drinks, zebra-striping, or bookending your evening with something non-alcoholic are all valid strategiesYou want better mornings without giving up celebrating life's special moments This isn't about going completely dry or reinventing yourself. It's about keeping energy for what matters most: family, health, career, and living life on your own terms. Join the moderation revolution happening in midlife – because while Gen Z gets the headlines, you're the one actually doing it.

Information

You Might Also Like