Mindful Drinking & Moderation in Midlife: Low No Drinker Podcast

Denise Hamilton-Mace
  • 5.0 (4)
  • ALTERNATIVE HEALTH
  • UPDATED WEEKLY

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 experts, 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. 115: Will Drinking Less Ruin Your Relationship?

    1D AGO

    115: Will Drinking Less Ruin Your Relationship?

    Take the 90-second quiz to find out your midlife drinking motivators + get your free bonus https://www.lownodrinker.com/ Changing your drinking habits doesn't just affect you – it impacts your partner too. Today, I'm exploring why your other half might be struggling with your decision to drink less, even when they have the best intentions. From fears about losing shared rituals to worries about their own drinking habits being challenged, I break down nine key concerns partners face and, crucially, how to navigate these conversations with honesty and compassion. Whether you're worried your relationship can't survive your mindful drinking journey or you're facing resistance from your partner, this episode offers practical strategies for getting on the same page and building a stronger relationship together. 0:00 Why drinking changes can rock relationships 1:56 No blame allowed 3:49 Relationship fears: Will our dynamic change? 6:23 Losing shared drinking rituals 8:26 Uncertainty about what’s next 9:52 Emotional vulnerability 11:07 The impact on shared spending 12:19 Fears about themself: Holding up a mirror 13:17 Judgement & Pressure to change 14:19 Genuine concern for your well-being 14:59 Why you need their support 16:26 Managing your partner's fears with compassion 20:42 More support === 🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset https://www.lownodrinker.com/4weekreset === 🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits https://www.lownodrinker.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.

    23 min
  2. 114: £800 Million Lost, Over-55s Join In & Why "Drinking Less" Is the Wrong Term

    OCT 8

    114: £800 Million Lost, Over-55s Join In & Why "Drinking Less" Is the Wrong Term

    Katy Moses, founder of KAM Insight, joins me to unpack the latest findings from their groundbreaking "Drinking Differently" report, produced in partnership with Lucky Saint. Katie reveals why moderation—not abstinence—is the real story driving the low and no revolution, with 76% of UK adults actively employing tactics to reduce alcohol intake. We explore the £800 million opportunity pubs are missing by defaulting to tap water, why the over-55s are finally joining younger generations in moderating, and how terms like "zebra striping" and "bookending" have helped the industry understand changing consumer behaviour. Katy shares crucial insights on what venues need to do to capture this growing market and why flexibility has become the defining word of our drinking culture. 0:00 Katy's story 5:27 Why 'drinking differently'? 9:57 It's not all about Gen-Z 12:13 Flexibility & choice 18:26 Welcome to the over 55s 25:19 The Health Halo 30:47 The language of moderation 36:49 Where to find the report 38:57 The BBQ-Q Get the KAM Insights Low+No Report Also mentioned: Trip* Lucky Saint Lemon* Everleaf*   === 🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset https://www.lownodrinker.com/4weekreset === 🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits https://www.lownodrinker.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.

    43 min
  3. 113: Thinking of Doing Sober October? There's a Better Way

    OCT 1

    113: Thinking of Doing Sober October? There's a Better Way

    With Sober October starting today, I'm exploring when (and if) you should take a break from alcohol.  Why designated challenges like Dry January and Sober October get criticism, particularly when people restrict their entire social life and end up miserable, and share what actually makes these alcohol-free breaks successful.  The truth? There's never a perfect time to take a break, so stop waiting for your calendar to magically clear.  I reveal why white-knuckling through 30 days only to binge afterwards defeats the purpose, and share alternative approaches to mindful drinking and moderation that don't involve counting every drink. Whether you're considering a complete alcohol break or exploring different moderation techniques, this episode will help you take back the power of choice on your own terms and finally take a real step towards resetting your drinking.   2:10 The critique of dry months challenges 7:10 How to make the most of your month off 8:43 What happens after your month off 11:51 Taking your own break 13:16 Is there ever a perfect time to take a booze break? 15:41 The 3 things that make a successful alcohol reset === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX https://mindfuldrinkinginmidlife.com/ === 🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset https://www.lownodrinker.com/4weekreset === 💰 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.

    21 min
  4. 112: Rejected For Moderating by Friends, Family or Colleagues

    SEP 24

    112: Rejected For Moderating by Friends, Family or Colleagues

    Rejection stings, especially when you're changing your drinking patterns and facing family expectations or shifting friendship dynamics.  After being turned down by a podcast host because of my moderation stance, I dive into how the fear of rejection holds us back from making choices that truly serve us. In this episode, we’ll unpack how family expectations, workplace pressure, and the subtle shifts in friendship dynamics can challenge your resolve to drink differently.  Tune in to learn why some people resist your new drinking patterns—and how staying true to yourself is worth the discomfort. 1:43 Why I got rejected recently 5:07 Workplace Rejection 7:12 Rejection from Friends 9:31 Family Resistance to Changing Habits === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX https://mindfuldrinkinginmidlife.com/ === 🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset https://www.lownodrinker.com/4weekreset === 💰 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.

    14 min
  5. 111: Drinking on Autopilot: How Daily Stress Fuels Your Evening Habits

    SEP 17

    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? === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX https://mindfuldrinkinginmidlife.com/ === 🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset https://www.lownodrinker.com/4weekreset === 💰 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.

    18 min
  6. 110: 7 Myths About Moderation That Stop You Drinking Mindfully

    SEP 10

    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/ === 🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX https://mindfuldrinkinginmidlife.com/ === 🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset https://www.lownodrinker.com/4weekreset === 💰 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.

    27 min
  7. 109: Costs Pt2: £62,899 Burnout

    SEP 3

    109: Costs 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 === 🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset https://www.lownodrinker.com/4weekreset === 🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits https://www.lownodrinker.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
  8. 108: Costs Pt1: What You’re Really Paying For

    AUG 27

    108: Costs 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 Honest Truth #80. From Seedlip to Seasn to Sylva to Shandy with Ben Branson === 🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset https://www.lownodrinker.com/4weekreset === 🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits https://www.lownodrinker.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
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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 experts, 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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