Alcohol Minimalist: Change Your Drinking Habits!

Molly Watts, Author & Coach
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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. Think Thursday: Why Thinking About Death Can Make You Happier

    23 GIỜ TRƯỚC

    Think Thursday: Why Thinking About Death Can Make You Happier

    In this episode of Think Thursday, host Molly Watts explores an unconventional yet profoundly impactful idea: how thinking about death can actually help us live happier, more meaningful lives. Drawing from personal experiences, research, and books like Being Mortal by Atul Gawande and Briefly, Perfectly Human by Alua Arthur, Molly discusses how acknowledging our mortality enhances gratitude, presence, and purpose. Key Takeaways Death Isn't the Opposite of Life—It Gives It MeaningMany of us resist thinking about death because it feels uncomfortable, but embracing it can deepen our appreciation for life.As death doula Allu Arthur states, "Death isn't the enemy of life. It's what gives it depth."Scientific Research on Mortality Awareness & HappinessStudies in terror management theory suggest that when people are reminded of their mortality, they become more present, grateful, and focused on what truly matters.The "Scrooge Effect" describes how facing the reality of death can inspire positive life changes—just like Ebenezer Scrooge's transformation in A Christmas Carol.Three Powerful Mindset Shifts to Apply This PerspectiveAsk yourself, "How many more times?"Instead of taking moments for granted, reflect on how many more times you'll experience meaningful events (e.g., holidays with loved ones, sunsets, road trips, coffee dates).This shift fosters gratitude and helps us prioritize what truly matters.Use the "Will this matter?" test.If something won’t matter in five years, don't spend more than five minutes worrying about it.Let go of small frustrations and focus on what really enriches your life.Create a Reverse Bucket List.Instead of listing what you want to do, list what you're grateful to have already done.Celebrating past experiences helps shift focus from scarcity to appreciation.Challenge for Listeners Take five minutes to reflect: 👉 If you had only one year left to live, what would change? 👉 What would you prioritize? 👉 What small shifts can you start making today to live more intentionally? Resources Mentioned 📖 Being Mortal – Atul Gawande 📖 Briefly, Perfectly Human – Alua Arthur Final Thoughts Molly encourages listeners to stop avoiding the thought of death and instead use it as a tool to live fully. When we appreciate our limited time, we can focus on what truly matters—without fear, without regret. 💡 “Decide to live like you were dying—because the truth is, we all are.” Until next time, choose peace. ✨ ★ Support this podcast ★

    12 phút
  2. How Long Will it Take? The Missing Link to Changing Your Drinking

    3 NGÀY TRƯỚC

    How Long Will it Take? The Missing Link to Changing Your Drinking

    Episode Summary: In this episode of The Alcohol Minimalist Podcast, Molly Watts tackles one of the most frequently asked questions: How long will it take to feel at peace with my relationship with alcohol? If you’ve ever wondered whether 12 weeks, 30 days, or a year of effort will be enough, Molly breaks down why the answer is both simpler and more complex than you might think. Key Takeaways: Mindset Shifts Alone Aren’t Enough: While changing your thoughts about alcohol is critical, it’s only one piece of the puzzle.The Missing Link is Action: Learning about alcohol, neuroscience, and habit formation won’t create change unless you apply what you learn.Beware of Passive Action: Consuming content without implementation can make you feel like you’re making progress when, in reality, you’re staying stuck.The Formula for Change:Challenge and shift your alcohol core beliefs.Take consistent, imperfect action.Evaluate, adjust, and keep improving.Listener Challenge: This week, take at least one concrete action toward changing your drinking habits. That could be tracking your drinks, practicing an alcohol-free day, or reflecting on your core beliefs about alcohol.Resources Mentioned: Making Peace with Alcohol – Molly’s signature online course and group coaching program.Proof Positive – One-on-one coaching for women ready to go deeper.Sunnyside App – A recommended tool for tracking and reducing alcohol consumption.Join the Conversation: Follow Molly on Instagram: @alcoholminimalistJoin the Alcohol Minimalists private Facebook group for additional support.Subscribe & Review: If you’re enjoying the podcast, please consider leaving a rating and review on Apple Podcasts or Spotify—it helps more people discover the show! 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 ★

    16 phút
  3. Think Thursday: The Connection Economy-How Relationships Reshape Our Brains

    6 THG 3

    Think Thursday: The Connection Economy-How Relationships Reshape Our Brains

    In today’s Think Thursday episode, we’re diving into one of the most powerful, yet often overlooked, tools for behavior change: human connection. We’re not just talking about any connections, but deep, meaningful relationships—the kind that profoundly shape our brain, our well-being, and even our relationship with alcohol. We’ll explore what I call the “Connection Economy”, where investing in quality relationships provides neurological, emotional, and physical benefits. Unlike the Attention Economy, which constantly pulls us into distraction and stress, the Connection Economy is where we all profit—gaining better mental health, stronger habits, and a more fulfilling life. What You’ll Learn in This Episode: ✔️ How deep relationships reshape the brain and impact behavior change✔️ Why the Harvard Study of Adult Development proves that quality relationships are the key to long-term health and happiness✔️ The brain chemistry of connection—how oxytocin, dopamine, and serotonin create lasting well-being✔️ The dangers of our current connection crisis and why loneliness increases our reliance on alcohol✔️ 5 science-backed strategies to strengthen connections and support lasting behavior change Key Takeaways: 🧠 Neuroscience of Connection – Our brains thrive on relationships. Deep conversations and in-person interactions activate reward pathways, making us more resilient to stress.💡 The Power of Social Bonds – Strong relationships regulate stress, rewire reward circuits, and protect against cognitive decline.⚠️ The Connection Crisis – Despite digital connectivity, we are more isolated than ever. Substituting social media for real-life connection can actually increase stress levels.🔑 Connection as a Behavior Change Tool – Meaningful relationships help us drink less and worry less by providing natural sources of comfort and stress relief. Try This! Here are five research-backed strategies you can start using today to harness the power of connection for behavior change:1️⃣ Prioritize depth over breadth – Invest in a few meaningful relationships rather than many surface-level ones.2️⃣ Make time for face-to-face interaction – Even short in-person conversations boost oxytocin and improve mood.3️⃣ Practice active listening – Strengthening your listening skills deepens connections and makes others feel seen.4️⃣ Engage in shared experiences – Group activities, meals, or hobbies enhance social bonds.5️⃣ Reach out instead of reaching for a drink – Next time you feel the urge to drink for stress relief, try calling a friend or meeting up in person instead. ★ Support this podcast ★

    14 phút
  4. Gray Areas in Gambling & Alcohol Use with Dr. Carl Erik Fisher

    3 THG 3

    Gray Areas in Gambling & Alcohol Use with Dr. Carl Erik Fisher

    In this episode of Alcohol Minimalist, Molly speaks once again with Dr. Carl Erik Fisher, an addiction psychiatrist, author, and person in recovery, to discuss the complexities of addiction beyond just alcohol. We explore the fascinating (and often overlooked) intersection between behavioral addictions—like gambling—and substance use disorders. Dr. Fisher recently penned a compelling piece for The New York Times about the public health consequences of gambling addiction, especially in light of the recent surge in sports betting. He shares insights on why we need to move beyond a binary approach to addiction—where you’re either "an addict" or "fine"—and instead recognize the spectrum of harmful behaviors that can impact anyone. They also discuss:✅ How gambling and alcohol addiction share common psychological patterns✅ Why addiction isn’t just about loss of control but also about societal and environmental influences✅ The impact of marketing and corporate interests in promoting problematic behaviors✅ How our cultural narratives around addiction shape recovery and treatment options✅ Practical ways to rethink our own habits and reduce harm Dr. Fisher’s expertise and thoughtful perspective challenge conventional ideas about addiction and highlight why we need a more nuanced public health approach to substance use and compulsive behaviors. If you’ve ever wondered where you fit on the spectrum of alcohol use—or how to better navigate your relationship with alcohol—this episode is for you. About Dr. Carl Erik Fisher: Dr. Carl Erik Fisher is an addiction physician, bioethicist, writer, and person in long-term recovery. He is an associate professor of clinical psychiatry at Columbia University and author of The Urge: Our History of Addiction, which was named one of the best books of the year by The New Yorker and The Boston Globe. His work has been featured in The New York Times, The Washington Post, The Guardian, and Scientific American Mind. Dr. Fisher also hosts Flourishing After Addiction and runs the Rat Park newsletter on Substack. Links & Resources: 📖 Dr. Carl Erik Fisher’s Book: The Urge: Our History of Addiction🎙️ Flourishing After Addiction Podcast: Listen Here📩 Subscribe to Carl’s Substack, Rat Park: Join Here Join the Alcohol Minimalist Community! 🌟 If you enjoyed this episode, please leave a rating & review—it helps more people find the show! 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 ★

    42 phút
  5. Think Thursday: The Neuroscience of Mental Rest

    27 THG 2

    Think Thursday: The Neuroscience of Mental Rest

    In this episode of Think Thursday, we dive into an often-overlooked aspect of brain health—mental rest. Not sleep, not meditation, but true cognitive downtime, the kind that helps your brain recover from the overwhelming levels of input we’re exposed to every day. 📢 Key Topics Discussed: How modern technology and constant stimulation overload our brainsThe neurological impact of excessive input: cognitive fatigue, reduced creativity, increased stress, and poor memoryThe Default Mode Network (DMN) and why unplugging is crucial for problem-solving and creativityWhy today’s 24/7 digital world prevents natural stopping points and forces us into an “always-on” modeHow your attention has become a product—why platforms profit from keeping you distractedSimple, science-backed strategies to reclaim mental rest and optimize brain functionWhy It Matters Many of us struggle with focus, decision fatigue, and a constant sense of mental exhaustion. We might try to "fix" it by consuming even more information—scrolling, listening, watching—but the truth is, our brains were never designed for non-stop engagement. Taking intentional mental breaks isn’t just a luxury—it’s a necessity for better cognitive function, emotional regulation, and overall well-being. Actionable Takeaways ✅ Create intentional tech-free downtime throughout your day✅ Reintroduce "boredom"—let your mind wander without external input✅ Prioritize real-world creative activities like journaling, sketching, or simply daydreaming✅ Set boundaries with social media, streaming, and constant notifications✅ Embrace the power of small moments of mental quiet—like taking a walk without your phone 💬 Join the Conversation: Connect with us in the Alcohol Minimalist Facebook group and share how you're reclaiming mental rest in your life. ★ Support this podcast ★

    17 phút
  6. Why "It's Just a Habit" is Holding You Back

    24 THG 2

    Why "It's Just a Habit" is Holding You Back

    Episode Summary: In this episode of The Alcohol Minimalist Podcast, Molly Watts unpacks a common misconception that keeps people stuck in their drinking habits: the belief that “It’s just a habit.” While it may seem like a harmless or even helpful perspective, this thought can actually prevent meaningful change. Molly discusses how drinking is not just a habit like brushing your teeth—it’s often an emotional response to deeper triggers. She explores how shifting your mindset from breaking a habit to addressing the underlying thoughts and emotions can lead to lasting, sustainable change. If you’ve ever said to yourself, “My drinking is just a habit,” this episode is a must-listen. Tune in as Molly helps you reframe your relationship with alcohol and move toward a more peaceful, intentional way of drinking. What You’ll Learn in This Episode: ✅ Why the phrase “It’s just a habit” can actually keep you stuck✅ The difference between habits and emotional triggers related to drinking✅ How your thoughts create feelings, which then drive your desire to drink✅ Why focusing only on breaking the pattern (e.g., swapping a drink for tea) isn’t enough✅ How shifting your perspective can lead to sustainable change Key Takeaways: 🔹 Drinking isn’t just about routine; it’s driven by thoughts and emotions.🔹 If you only focus on breaking the drinking habit (e.g., changing your routine), you’re missing the deeper cause.🔹 The key to sustainable change is addressing the why behind your drinking.🔹 Creating a peaceful relationship with alcohol requires looking beyond actions to thoughts and emotions. 👉 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 ★

    22 phút
  7. Think Thursday: The Science of AWE-How it Changes Us

    20 THG 2

    Think Thursday: The Science of AWE-How it Changes Us

    In this week’s Think Thursday, we’re diving deep into the science of awe—an often-overlooked emotion that has the power to shift our thinking, reduce stress, and deepen our connection to the world around us. Inspired by the book Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner, this episode explores how awe isn’t just reserved for grand, life-changing moments but can be cultivated as a daily practice to improve our well-being. What You'll Learn in This Episode: 🔹 What awe really is and why it’s more than just an emotional reaction🔹 How experiencing awe quiets the default mode network (DMN) in the brain, reducing ego and increasing connection🔹 The eight major sources of awe, including nature, music, visual design, moral beauty, and collective effervescence🔹 How to cultivate everyday awe to bring more peace and perspective into your life🔹 Why integrating awe into your mindset can help shift your relationship with alcohol and break unhelpful thought patterns Key Takeaways: ✅ Awe shrinks self-importance and expands connection to the world✅ Neuroscience confirms that awe calms the mind and reduces stress✅ Seeking out small moments of awe can be a powerful tool for reframing your perspective on life and habits✅ By noticing the wonders around us, we can train our brains to experience more fulfillment and gratitude Episode Challenge: This week, I challenge you to intentionally seek out one moment of awe each day—whether it’s looking at the sky, listening to music, or witnessing an act of kindness. How does it change your mood and mindset? Resources & Links: 📖 Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner🔗 Greater Good Science Center – Research on Awe💬 Join the Alcohol Minimalists Facebook Group to discuss this episode and share your moments of awe! 🔊 Listen & Subscribe:🎧 Available on Apple Podcasts, Spotify, and all major podcast platforms. 👉 If you enjoyed this episode, please leave a review and share it with someone who could use a little more awe in their life! ★ Support this podcast ★

    18 phút
  8. Revisiting: When You LOVE Drinking Alcohol

    17 THG 2

    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 phút
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    Giới Thiệu

    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.

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