Mindful Drinking & Moderation in Midlife: Low No Drinker Podcast

Denise Hamilton-Mace
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  • ALTERNATIVE HEALTH
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Welcome to the essential podcast for anyone in their 30s, 40s, 50s and beyond who's ready to drink differently. While Gen Z gets all the headlines for being sober curious, let’s not forget that the real moderation revolution is happening in midlife – and this is your space to explore it without judgment, pressure, or expectation.   Join me to discover the people, places and brands making it easier than ever to live a life less intoxicated, whether that's for tonight, this week, or forever.    I get it – as a midlife moderator, you're not looking to reinvent yourself completely. You want drinks that taste like the ones you already love, new and exciting options with something special to offer, experiences that enhance rather than shorten your evenings, and practical advice that fits your busy, demanding life.   I’m Denise Hamilton-Mace, founder and editor of Low No Drinker Magazine – the leading global publication for mindful and sober curious drinkers and a professional public speaker on all things low, no and light.    My goal with this podcast is to help you feel more confident and more comfortable in your choice to explore a life less intoxicated, and to help you find, understand and enjoy the drinks that make it possible.   If you are, or aspire to be the type of savvy moderator who recognises that drinking less is not a binary decision for you, who knows that coasting with mid-strength drinks, alternating through zebra-striping or bookending the start and end of your night with something non-alcoholic are all viable options then this show is for you.   And you’ll leave each episode feeling motivated and supported to keep energy for the things that matter most: family, health, career, and living life on your own terms.   Each week on the Low No Drinker Podcast, you’ll get to either: Meet the Makers: Join me in intimate conversations with the founders, brewers, distillers, and visionaries who are creating premium alcohol-free drinks that don't compromise on taste. Discover their personal journeys, what drives their innovation, and why their products are perfect for the discerning midlife palate.   Mindful Moderation Solo episodes: Practical deep-dives into the questions that matter to sophisticated drinkers who want to moderate smartly, with topics like:   -              Why do premium alcohol-free drinks cost the same as full-strength versions when there's no alcohol and no tax? -              How can I find an alcohol-free red wine that actually tastes like the Malbec I love? -              What's the real difference between no, low and light alcohol options? -              How do I navigate social situations when I'm the only one moderating? -              What are the best functional drinks for midlife energy and wellness?   This isn't about going completely dry or following someone else's rules. It's about making mindful choices, exploring sophisticated alternatives, and practising practical moderation that suits your lifestyle. Whether you're a Gen X professional looking to improve your health, a busy parent wanting more energy, or someone who simply wants to enjoy better mornings while still celebrating life's special moments, this podcast helps you drink your own way.   Mindful Drinking & Moderation in Midlife: Low No Drinker Podcast is perfect for mindful drinkers, sober curious adults, midlife moderators, health-conscious professionals, premium alcohol-free enthusiasts, and anyone interested in the low, no and light or mid-strength alcohol lifestyle.

  1. 111: Drinking on Autopilot: How Daily Stress Fuels Your Evening Habits

    4 DAYS AGO

    111: Drinking on Autopilot: How Daily Stress Fuels Your Evening Habits

    Breaking decades of drinking habits in midlife isn’t about willpower – it’s about understanding triggers, actions, and rewards, and then reshaping them to work in your favour.  In this episode, I explore why habits form, why they’re so hard to undo, and how stress plays such a big role in keeping us stuck.  I share practical steps to help you swap old autopilot behaviours for new actions that actually bring relief and joy, and why progress, not perfection, is the key.   0:00 Setting the scene 1:52 Moderating in midlife 3:04 Understanding the habit cycle 7:31 The trouble with stress 8:16 Step 1 - Reduce stress 9:36 Step 2 - Take new actions 12:41 Step 3 - Be prepared 15:22 Will it work every time? === 👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350 === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com === 💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine* === *Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

    20 min
  2. 110: 7 Myths About Moderation That Stop You Drinking Mindfully

    10 SEPT

    110: 7 Myths About Moderation That Stop You Drinking Mindfully

    In this episode of the Mindful Drinking & Moderation in Midlife Podcast, I’m busting seven of the biggest myths about moderation and mindful drinking. From the nonsense that drinking has to be “all or nothing,” to the idea that you have to count every single drink forever, or that moderation won’t do anything for your health — I’m setting the record straight.  I’ll share why drinking ‘less’ is still real change, how we can reshape decades of midlife habits, and why moderation isn’t just for the young or for people or those with “a problem.”  If you’re exploring low, no or light alcohol options, curious about mindful drinking, or just want to build a healthier relationship with alcohol, this one’s for you — packed with truths to help you live a life less intoxicated, on your own terms.   0:00 Busting Moderation Myths Wide Open 2:14 Myth 1: Moderation Isn't Real Change 4:30 Myth 2: Counting Every Drink Forever 7:57 Myth 3: Always Falling Back to Old Habits 15:02 Myth 4: You Won't Improve Your Health Unless You're Sober 18:57 Myth 5: Only For Problem Drinkers 22:18 Myth 6: Just Another Trend 25:44 Myth 7: Only For Young People Find me on LinkedIn https://www.linkedin.com/in/denisehamiltonmace/ === 👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350 === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com === 📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com === 💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine* === *Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

    29 min
  3. 109: Costs of Drinking AF Pt2: £62,899 Burnout

    3 SEPT

    109: Costs of Drinking AF Pt2: £62,899 Burnout

    This is part two of my mini-series on the true cost of alcohol-free drinks. Last week, we pulled back the curtain on the industry economics — from research and development to supermarket shelf space. This week, I’m shifting the focus to you as the drinker. Yes, an AF pint might cost the same as a full-strength one, but what about the money saved on late-night taxis, hangover takeaways, or rounds of shots? Beyond that, I dig into the personal costs: lost sleep, low mood, missed workouts, strained relationships, and even burnout. Choosing alcohol-free isn’t just about the price of one drink — it’s about the long-term gains for your financial, emotional and physical health. 0:00 The Cost of Drinking Alcohol-Free pt 2 3:48 Drinking with friends 8:07 Next day costs 10:52 £62,899 in a lifetime 12:54 Personal costs: hangovers & sleep 15:58 Social & emotional costs 16:35 Work life costs & burnout 19:23 Physical costs 20:42 Cost withdrawal vs deposits Also mentioned: alcoholchange.org.uk Best episode to listen to next: #108: Costs of Drinking AF Pt1: What You’re Really Paying For === 👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350 === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com === 📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com === 💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine* === *Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

    24 min
  4. 108: Costs of Drinking AF Pt1: What You’re Really Paying For

    27 AUG

    108: Costs of Drinking AF Pt1: What You’re Really Paying For

    Time to tackle the question that comes up again and again: why do alcohol-free drinks cost so much when there’s no alcohol in them? This is part one of a two-part mini-series on the true cost of drinking alcohol-free. Today I’m breaking down the industry economics behind your favourite low and no drinks — from the surprising truth that alcohol is often the cheapest ingredient, to the eye-watering costs of research, development, small batch production, and simply getting bottles onto supermarket shelves. Next time, I’ll flip the script and look at what it costs you personally to drink alcohol-free, and the impact that choice has on your life. 0:00 Why Alcohol-Free Costs the Same 2:19 Alcohol is cheap 3:26 Tradition, research & development 6:20 The technicalities of taste 9:12 Preservation and Shelf-Life Issues 11:20 Small batch production 13:20 Costs of dealcoholisation 17:42 Marketing & promotion 20:19 Distribution: supermarkets & online 25:13 Recouping the costs 26:36 Speculate to accumulate great drinks Also mentioned: Days* Lucky Saint* Best episode to listen to next: #102. "No one wanted to work with me" Athletic Brewing's Bill Shufelt #98. Lyre’s: The Hones === 👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350 === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com === 📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com === 💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine* === *Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

    30 min
  5. 107: Masculinity, Mental Health, and Moderation with Performance Coach Ben Hill

    20 AUG

    107: Masculinity, Mental Health, and Moderation with Performance Coach Ben Hill

    This week I’m joined by Ben Hill, founder of Ask More, a performance Coaching service for professional men looking to up their game across the board, to talk about masculinity, midlife, and moderation. We dive into why so many men still struggle to open up, how beer o’clock has quietly become the male equivalent of “mummy wine culture,” and the surprising amount of time and clarity Ben reclaimed when he stepped back from drinking. From breaking outdated norms to learning how to “stand in your power,” Ben shares practical strategies for creating a life you don’t want to escape from – whether or not alcohol is in it. 0:00 Ben's story 4:19 Is it toxic masculinity? 8:20 Questioning marketing messages 12:10 Daddy beer culture 15:32 Standing in your power 18:26 Is midlife moderation the answer? 21:34 How to get the most of your booze break 27:17 Reclaiming your time 31:16 Peeling back the filter 34:29 Find Ben 36:17 The BBQ-Q HTTPS://WWW.LINKEDIN.COM/IN/BENHILL1/ WE ALSO TALK ABOUT: Lucky Saint* Cerona Cero* Peroni 0.0* BEST EPISODE TO CHECK OUT NEXT #103. No One Tells You This About Drinking Less in Midlife === 👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350 === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com === 📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com === 💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine* === *Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

    40 min
  6. 106: Introvert, Extrovert, Ambivert: 4 Steps to Match Your Drinking Style to Your Social Energy

    13 AUG

    106: Introvert, Extrovert, Ambivert: 4 Steps to Match Your Drinking Style to Your Social Energy

    Changing the way we drink can reveal who we really are. In this episode, I explore how introverts, extroverts, and ambiverts approach alcohol differently – and how understanding your personality type can help you drink in ways that genuinely suit you. I introduce my Four I’s Framework (Identify, Investigate, Implement, Iterate) to help you match your social energy to your drinking style, so you can enjoy your nights out (or nights in) without draining your social battery or relying on Dutch courage to get you through. 0:00 Dutch courage 2:29 Personality types spectrum 4:22 Ambiverts 8:00 Discovering my type 11:47 The Four I's Framework 15:29 Mindful drinking for your personality type Best episode to check out to next: #103. No One Tells You This About Drinking Less in Midlife === 👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350 === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com === 📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com === 💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine* === *Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

    22 min
  7. 105: Defending Your Right to Moderate in an All-or-Nothing World

    6 AUG

    105: Defending Your Right to Moderate in an All-or-Nothing World

    In this solo episode, I’m diving into the loaded topic of moderation — and why it’s not the dirty word so many in the alcohol-free space make it out to be. I’m sharing my own experience with passive moderation, why I never said “I’m quitting alcohol forever,” and how that gentler, more flexible approach led me to a place where I barely drink at all — without feeling deprived or like I’d failed. This episode is for anyone who’s been told moderation doesn’t work, or that taking a break from booze only counts if it ends in total abstinence. I don’t believe that. I believe in finding what works for you, on your terms — and giving yourself the space to figure it out. 0:00 Moderation Isn't a Zero-Sum Game 3:38 Active & Passive Moderation 7:15 Taking a break from alcohol is powerful 12:12 'Learning' not 'failure' === 👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350 === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com === 📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com === 💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine* === *Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

    17 min
  8. 104: 5 Secrets to Better Mocktails at Home with Lila Volkas

    30 JUL

    104: 5 Secrets to Better Mocktails at Home with Lila Volkas

    This week I’m joined by certified nutrition consultant and booze-free mixology expert Lila Volkas, who shares her brilliant five-element framework for making better alcohol-free drinks at home. We get into why creating complexity is trickier without alcohol (and how to work around it), plus how ingredients like apple cider vinegar and citrus peels can completely transform your drink — no fancy kit required. From her early days brewing kombucha in a student flat to leading workshops for global companies, Lila's approach blends flavour, function and a touch of wellness in every glass. If you’re looking to elevate your weeknight wind-down or serve something special at your next get-together, this chat is packed with practical tips to help you make drinks worth savouring — booze or no booze. 0:00 Lila's story 4:05 A choice for health 6:21 Kombucha: Weird, slimy & I want some 14:59 Connecting nutrition & alcohol-free drinks 19:31 Five elements of non-alcoholic cocktails 26:57 Functionality in cocktails 29:59 Add some funk to your glass 34:30 Making things easy 39:33 Virtual & IRL classes with Lila Volkas 44:51 The BBQ-Q LILAVOLKAS.COM  //  THEMOCKTAILSCHOOL.COM WE ALSO TALK ABOUT: Perfect Puree All the Bitter BEST EPISODE TO CHECK OUT NEXT #71 The Award-Winning Sober Bartender's Guide to Non-Alc Spirits  === 👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350 === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com === 📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com === 💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine* === *Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

    50 min
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About

Welcome to the essential podcast for anyone in their 30s, 40s, 50s and beyond who's ready to drink differently. While Gen Z gets all the headlines for being sober curious, let’s not forget that the real moderation revolution is happening in midlife – and this is your space to explore it without judgment, pressure, or expectation.   Join me to discover the people, places and brands making it easier than ever to live a life less intoxicated, whether that's for tonight, this week, or forever.    I get it – as a midlife moderator, you're not looking to reinvent yourself completely. You want drinks that taste like the ones you already love, new and exciting options with something special to offer, experiences that enhance rather than shorten your evenings, and practical advice that fits your busy, demanding life.   I’m Denise Hamilton-Mace, founder and editor of Low No Drinker Magazine – the leading global publication for mindful and sober curious drinkers and a professional public speaker on all things low, no and light.    My goal with this podcast is to help you feel more confident and more comfortable in your choice to explore a life less intoxicated, and to help you find, understand and enjoy the drinks that make it possible.   If you are, or aspire to be the type of savvy moderator who recognises that drinking less is not a binary decision for you, who knows that coasting with mid-strength drinks, alternating through zebra-striping or bookending the start and end of your night with something non-alcoholic are all viable options then this show is for you.   And you’ll leave each episode feeling motivated and supported to keep energy for the things that matter most: family, health, career, and living life on your own terms.   Each week on the Low No Drinker Podcast, you’ll get to either: Meet the Makers: Join me in intimate conversations with the founders, brewers, distillers, and visionaries who are creating premium alcohol-free drinks that don't compromise on taste. Discover their personal journeys, what drives their innovation, and why their products are perfect for the discerning midlife palate.   Mindful Moderation Solo episodes: Practical deep-dives into the questions that matter to sophisticated drinkers who want to moderate smartly, with topics like:   -              Why do premium alcohol-free drinks cost the same as full-strength versions when there's no alcohol and no tax? -              How can I find an alcohol-free red wine that actually tastes like the Malbec I love? -              What's the real difference between no, low and light alcohol options? -              How do I navigate social situations when I'm the only one moderating? -              What are the best functional drinks for midlife energy and wellness?   This isn't about going completely dry or following someone else's rules. It's about making mindful choices, exploring sophisticated alternatives, and practising practical moderation that suits your lifestyle. Whether you're a Gen X professional looking to improve your health, a busy parent wanting more energy, or someone who simply wants to enjoy better mornings while still celebrating life's special moments, this podcast helps you drink your own way.   Mindful Drinking & Moderation in Midlife: Low No Drinker Podcast is perfect for mindful drinkers, sober curious adults, midlife moderators, health-conscious professionals, premium alcohol-free enthusiasts, and anyone interested in the low, no and light or mid-strength alcohol lifestyle.

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