The Alcohol Minimalist Podcast: Recent Episodes
Molly Watts
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.
This week on the podcast I'm talking about two important things:
1) Understanding the difference between choosing to have a drink versus not have a drink--which is what most of us are focused on in the moment of choice but instead to focus on choosing to create desire for having the results of an alcohol minimalist life.
2) I share the three biggest costs that my daily drinking habit cost me that I really didn't realize until I changed my relationship with alcohol.
- My daily drinking habit cost me POWER
- My daily drinking habit cost me MENTAL HEALTH
- My daily drinking habit cost me TIME
Ready to go forMore Sober October? Sign up today for my FREE challenge!
Want to know how I'm reaching my 70% Alcohol-free goal this year? Download the roadmap.
Come check out Making Peace with Alcohol!my new online program and community.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
★ Support this podcast ★
The last of the Summer Content Series features Molly Kimball and FUELED podcast. In this shared content episode Molly talks to two different doctors about alcohol and it's impact on our brain, body and spirit. You can learn more about Molly at www.mollykimball.com
Come check out Making Peace with Alcohol!my new online program and community.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
★ Support this podcast ★
This week on the podcast another in the Summer Content Series. This episode comes from an older podcast Rory hosted called "Not Quite Alcoholics" and this interview with Claire Robbie explores her decision to stop drinking and use meditation as a means of helping her do that.
Learn more about Rory here: www.rorykinsella.com.
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Come to "How to Stop Worrying and Start Changing Your Drinking": A Live Masterclass on Friday, August 25th.
Sign up to come live or watch the replay!
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
★ Support this podcast ★
This week on the "Summer Content Series" I'm joined by my friend, fellow coach, master nutritionist and podcaster Monica Reinagel with a fantastic episode from the Change Academy. Are you someone who likes to consume content but has a hard time implementing?
Listen in as Monica talks strategy and why coaching is such a valuable tool for people who struggle with taking action.
Quit living in 'intention' because the change happens with 'action'.
Learn more about ChangeAcademy Podcast.
Visit Monica at www.nutritionovereasy.com
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Come to "How to Stop Worrying and Start Changing Your Drinking": A Live Masterclass on Friday, August 25th.
Sign up for the replay!
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
★ Support this podcast ★
This week on the podcast I'm kicking off my "Summer Content Series" with Elizabeth Benton from Primal Potential.
Listen in on how to use desire as a tool instead of a weapon so that change will become easier and faster.
Work at your thoughts and practice them with intentionality.
Learn more about Primal Potential.
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
★ Support this podcast ★
This week on the show I'm talking with author, therapist and recovery expert Amanda E. White all about her book, Not Drinking Tonight.
After reading lots of different alcohol-related books as well as psychology books, I really love this book. It's got so many valuable tools and uses science to explain the brain as well as the science of alcohol.
As a therapist, Amanda is able to provide lots of insight into trauma and boundaries.
Learn more about Amanda and her new podcast, "Recoverd'ish" here:https://www.amandaewhite.com
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
★ Support this podcast ★
This week on the podcast I'm adding to the Alcohol & series with Alcohol & Longevity.
I'm diving into all that we've believed about red wine and longevity as well as some "rules" for alcohol from longevity expert, Dr. Peter Attia.
Resources mentioned:
YouTube Tim Ferris and Dr. Peter Attia
Sign up for How to Stop Worrying and Start Changing Your Drinking Habits! A FREE live training on August 18th. Go to
webinar.mollywatts.com to get registered.
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
★ Support this podcast ★
This week on the podcast I'm joined by fellow alcohol coach, Kathryn Elliott. Kathryn lives in Melbourne, Australia and on this episode she shares her story as a binge drinker who chose an alcohol-free life and six weeks after she did, she was diagnosed with breast cancer. After successful treatment for cancer, she went on to become an alcohol coach and is dedicated to increasing awareness of the dangers of even moderate drinking for increased breast cancer risk.
Check out her work at alcoholmindsetcoach.com
Learn more about alcohol and the risk of breast cancer here: https://drinklessforyourbreasts.org/
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the show I'm joined by entrepreneur Aisha Chottani. Aisha is the founder of Moment, and adatogenic drink designed to help you gently reset and clear your mind. It’s a little like the feeling you get after coming back from a brisk walk or taking a few deep breaths. Renewed and ready to take on the world! Find clarity with L-theanine and reset with Ashwagandha. These natural adaptogens increase alpha brainwaves ... just like meditation.We talk about the story behind why Aisha founded Moment, what it is and what they are doing to support mental health organizations.
Plus you can get a 10% discount on your order: https://drinkmoment.com/discount/Mollymoment
Join me in my "More Dry July" challenge and get 60 days free from Sunnyside, the mindful drinking app.
Go tohttps://get.Sunnyside.co/molly for more details.
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the show I'm joined by dietician and journalist, Molly Kimball. Molly lives in New Orleans and is highly involved in the community working to improve health and wellness. Working with a large health organization, Oschner, Molly has spearheaded two very successful initiatives in New Orleans including the Eat Fit program and Alcohol-Free for 40, which Molly and I discuss on this podcast.
She's also published a book on zero-proof cocktails called Craft which you can buy with a 20% discount (Promo Code AFF40)
https://www.ochsner.org/eat-fit/craft-zero-proof
Learn more about Molly Kimball and her FUELED podcast here.
Join me in my "More Dry July" challenge and get 60 days free from Sunnyside, the mindful drinking app.
Go tohttps://get.Sunnyside.co/molly for more details.
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about Alcohol Use Disorder and if and when it's important to determine if you have it.
As a reminder, this podcast is intended for informational and educational purposes only and should not be substituted for medical/professional advice. This podcast is not intended to treat or diagnose Alcohol Use Disorder.
If you are concerned about your drinking, ask yourself these question that a professional migh ask you to determine if you have mild/moderate or severe alcohol use disorder:
In the past year, have you:
» Had times when you ended up drinking more, or longer, than you intended?
» More than once wanted to cut down or stop drinking, or tried to, but couldn’t?
» Spent a lot of time drinking, being sick from drinking, or getting over other aftereffects?
» Wanted a drink so badly you couldn’t think of anything else?
» Found that drinking—or being sick from drinking—often interfered with taking care of your home or family? Or caused job troubles? Or school problems?
» Continued to drink even though it was causing trouble with your family or friends?
» Given up or cut back on activities you found important, interesting, or pleasurable so you could drink?
» More than once gotten into situations while or after drinking that increased your chances of getting hurt (such as driving, swimming, using machinery, walking in a dangerous area, or unsafe sexual behavior)?
» Continued to drink even though it was making you feel depressed or anxious or adding to another health problem?
Or after having had an alcohol-related memory blackout?
» Needed to drink much more than you once did to get the effect you want? Or found that your usual number of drinks had much less effect than before?
» Found that when the effects of alcohol were wearing off, you had withdrawal symptoms, such as trouble sleeping, shakiness, restlessness, nausea, sweating, a racing heart, dysphoria (feeling uneasy or unhappy), malaise (general sense of being unwell), feeling low, or a seizure? Or sensed things that were not there? Any of these symptoms may be cause for concern.
Don’t allow these self-diagnosing tools of the NIAAA to keep you from becoming your best self just because you see them as helping you avoid your worst self.
Ask yourself if a life without worry/anxiety/frustration/fear/disappointment/regret/anger about your drinking would be better than where you are right now.
If the answer is Yes…then it doesn’t matter if you’ve got AUD or not.
Join me in my "More Dry July" challenge and get 60 days free from Sunnyside, the mindful drinking app.
Go tohttps://get.Sunnyside.co/molly for more details.
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking with Rory Kinsella about his work helping people to change their relationship with alcohol using Vedic
meditation.
Rory Kinsella is a writer and Vedic Meditation teacher based in Sydney, Australia. A former hard-drinking musician and journalist, he quit alcohol in 2017 and has written widely about his experiences, including in the Sydney Morning Herald.
He is the creator of the Wise Monkey Way online program to help people change their relationship with alcohol through meditation, has contributed meditations to apps such as Insight Timer and Meditation Studio and has taught meditation at some of Australia’s biggest companies.
He teaches an effortless style of meditation using a mantra that allows the mind to move beyond thoughts to a place of stillness within.
Wise Monkey Way: https://www.wisemonkeyway.com/
Free mini masterclass: https://www.wisemonkeyway.com/mini-masterclass-opt-in-us
Instagram: https://www.instagram.com/rorykinsellameditation/
Join me in my "More Dry July" challenge and get 60 days free from Sunnyside, the mindful drinking app.
Go to https://get.Sunnyside.co/molly for more details.
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about our thoughts around mistakes and misteps and why self-compassion is hard for some of us.
Join me in my "More Dry July" challenge and get 60 days free from Sunnyside, the mindful drinking app.
Go to https://get.Sunnyside.co/molly for more details.
Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
Want some relief from the anxiety you have about your drinking? Get started this week on changing your relationship with alcohol. It’s not a quick fix, or magic bullet but with my 7-Day Quick Start Guide To Alcohol Minimalist Living, you’ll take action so you can stop worrying. To learn more go to www.mollywatts.com/quickstart.
This week on the podcast we're tackling the idea of "what's enough" to change your drinking.
Here's a hint: Whatever you're doing...it's enough.
Resources Mentioned:
Episode #97Dopamine Nation
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
Want some relief from the anxiety you have about your drinking? Get started this week on changing your relationship with alcohol. It’s not a quick fix, or magic bullet but with my 7-Day Quick Start Guide To Alcohol Minimalist Living, you’ll take action so you can stop worrying. To learn more go to www.mollywatts.com/quickstart.
This week on the podcast I'm talking about chasing the "buzz" with alcohol. I'm covering what happens in our brains when alcohol impacts our neurochemistry and how it works to create the buzz that we feel. I'm also covering tolerance, the biphasic effect of alcohol and when the negative consequences increase.
Resources Mentioned:
Episode #77
Ready to get started on alcohol minimalist living? The 7-Day Quick Start Guide includes the audio version of my book, a seven-day email series and a video training on the 4-S New Belief System. Check it out HERE.
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week I'm thrilled to be sharing my conversation with Dr. Jade Wu. In honor of Better Sleep Month in May, I wanted to kick off the month sharing Dr. Wu's wonderful new book "Hello Sleep".
Our conversation touches on alcohol but mostly we're talking about myths surrounding sleep and strategies for helping you get to sleep easier...hint hint: alcohol is not the answer!
Learn more about Dr. Jade Wu: https://drjadewu.com/
You are invited to a FREE event with 21 Experts who will give their best tips and tricks. It’s called Freedom Summit for Medical Professionals: Expert Secrets to Navigate Stress, Beat Exhaustion, and Focus on what matters most!
You will receive 2 short (30 minute) interviews per day in your inbox that will change your life!
The last few years have been tough in medicine. You’ve conquered survival mode and now it’s time to live again! You can rise above your stress patterns even in high stress situations!
You will discover:
-The number one reason medical professionals function in survival mode
-Winning strategies to break the stress cycle and amplify peace
-The Best way to regain joy in your career and life
-Straight talk about burnout and how to stop it in its tracks
-How to say good riddance to your counterfeit stress patterns that are affecting your body
-The #1 thing that sets your hospital apart from the rest….and much more…
Register here to get access to the FREE SUMMIT!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking with Dr. Evelyn Higgins all about her patent-pending biomarker evaluation report designed to help people understand their genetic predispositions toward addiction and mental health disorders.
Dr. Higgins is a recognized international expert in the epidemiology of substance use disorders, process addictions, and mental health conditions. She is a graduate of the State University of New York with postgraduate studies at Harvard Medical School in Body, Mind, and Spirit medicine with an emphasis on resiliency.
Listen in to hear our candid conversation about nurture vs. nature when it comes to alcohol use.
To learn more about Wired for Addiction and Dr. Evelyn Higgins, please visit www.wiredforaddiction.com
Step One is available NOW
You are invited to a FREE event with 21 Experts who will give their best tips and tricks. It’s called Freedom Summit for Medical Professionals: Expert Secrets to Navigate Stress, Beat Exhaustion, and Focus on what matters most!
You will receive 2 short (30 minute) interviews per day in your inbox that will change your life!
The last few years have been tough in medicine. You’ve conquered survival mode and now it’s time to live again! You can rise above your stress patterns even in high stress situations!
You will discover:
-The number one reason medical professionals function in survival mode
-Winning strategies to break the stress cycle and amplify peace
-The Best way to regain joy in your career and life
-Straight talk about burnout and how to stop it in its tracks
-How to say good riddance to your counterfeit stress patterns that are affecting your body
-The #1 thing that sets your hospital apart from the rest….and much more…
Register here to get access to the FREE SUMMIT!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
In this week's episode I'm tackling the question: Is it easier to be sober than to moderate alcohol?
Resources mentioned:
NIAAA self-diagnosing tool for Alcohol Use Disorder
Episode #21 Dr. Adi Jaffe The Abstinence Myth
Episode #61 Sobriety or Moderation: Which One will Work for you?
Step One is available NOW
You are invited to a FREE event with 21 Experts who will give their best tips and tricks. It’s called Freedom Summit for Medical Professionals: Expert Secrets to Navigate Stress, Beat Exhaustion, and Focus on what matters most!
You will receive 2 short (30 minute) interviews per day in your inbox that will change your life!
The last few years have been tough in medicine. You’ve conquered survival mode and now it’s time to live again! You can rise above your stress patterns even in high stress situations!
You will discover:
-The number one reason medical professionals function in survival mode
-Winning strategies to break the stress cycle and amplify peace
-The Best way to regain joy in your career and life
-Straight talk about burnout and how to stop it in its tracks
-How to say good riddance to your counterfeit stress patterns that are affecting your body
-The #1 thing that sets your hospital apart from the rest….and much more…
Register here to get access to the FREE SUMMIT!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
Today on the podcast I'm talking about alcohol and recent headlines that have been making the news. Is the science really new? What can we learn beyond the alcohol headlines.
Resources mentioned:
Using Science to Guide Your Alcohol Decision--Episode 31
Alcohol & The Global Burden of Disease--Episode 111
Step One is available NOW
You are invited to a FREE event with 21 Experts who will give their best tips and tricks. It’s called Freedom Summit for Medical Professionals: Expert Secrets to Navigate Stress, Beat Exhaustion, and Focus on what matters most!
You will receive 2 short (30 minute) interviews per day in your inbox that will change your life!
The last few years have been tough in medicine. You’ve conquered survival mode and now it’s time to live again! You can rise above your stress patterns even in high stress situations!
You will discover:
-The number one reason medical professionals function in survival mode
-Winning strategies to break the stress cycle and amplify peace
-The Best way to regain joy in your career and life
-Straight talk about burnout and how to stop it in its tracks
-How to say good riddance to your counterfeit stress patterns that are affecting your body
-The #1 thing that sets your hospital apart from the rest….and much more…
Register here to get access to the FREE SUMMIT!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about somatic healing with Dr. Luke Sniewski.
Learn about what somatic healing involves and how to use somatic exercises to get better in tune with your body.
: Dr. Luke Sniewski (Ph.D. in psychology) is a New Zealand well-being coach and somatic therapist. He is a certified practitioner, mentor, and facilitator of Compassionate Inquiry, a therapeutic approach developed by renowned Gabor Maté, aimed at helping people unearth the root causes of their suffering and self-destructive cycles. In November 2022, he launched the book "Somawise: Get out of your head, get into your body", which became a best seller in three categories. Luke argues that authentic change begins with silence, stillness, and the courage to look inward. We may not like what we find there, but getting into our bodies is where the real work of change is done. Through this awareness, we are able to liberate ourselves from our old patterns and core beliefs Links: Website, Book, YouTube channel, Facebook, Instagram.
Step One is available NOW
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, the third and final episode on my series on plans, habits and goals around your relationship with alcohol.
This last episode focuses on three things I needed to STOP doing to change my drinking habit:
1) I had to stop overwhelming myself and making change harder.
2) I had to stop making my drinking a moral decision.
3) I had to stop taking away my #1 coping mechanism without another strategy in place to help me navigate negative emotions.
Resources Mentioned:
Ep 115: Making a Drink Plan vs. Planning to Drink
Ep 116: Drink Plans vs. Drinking Goals
Step One is available NOW
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm continuing on with our conversation all around drink plans, drink habits, goals and personal development as it applies to your relationship with alcohol.
In this second part of a three-part series, I'm talking about drink plans vs your drinking goals.
Do you have clear and specific goals when it comes to including alcohol in your life?
Resources Mentioned:
Episode #105: Do Dryuary Like This
Episode #39 Dr. Jo Boaler The Limitless Mind
Step One is available NOW
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast it's the first of a 3-Part series on goals/habit change/and plans.
Specifically I'm talking about the difference between making a drink plan and planning to drink.
Do you plan multiple alcohol-free days in your week but reserve the weekends for "drinking" that leads to over-drinking and all the negative consequences associated with higher BAC levels? This episode is for you.
Join me in the 30-Day Nutrition Upgrade starting on March 18th.
Step One is available NOW
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the show I'm joined by Co-Founder and Owner of All the Bitter, Ian Blessing.
Want to try it out? Use code MOLLY10 to get a 10% discount. Order here.
Founded by two former French Laundry sommeliers, All The Bitter is a lineup of non-alcoholic cocktail bitters that lift the spirit. Made by hand from organic, wild-foraged, and functional botanicals in a process that takes nearly two months, our bitters elevate cocktails—with and without alcohol—mixers like tonic and ginger beer, and are especially refreshing in sparkling water with a squeeze of citrus. Find us on social media @allthebitter and at allthebitter.com. Step One is available NOW
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about your brain and three habits that support brain health.
Having a healthy brain makes managing your mind that much easier which is the foundation of creating a peaceful relationship with alcohol and I'm sharing three habits I'm focusing on, including some important information on morning light.
Resources mentioned:
Innercise
Primal Potential
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm joined by friend of the podcast, Monica Reinagel. We're discussing a recent episode of the Nutrition Diva that Monica recorded based on a listener question. The question spurred Monica to dive into a 2022 article analyzing the 2020 Global Burden of Disease Study.
We're talking about it all (and then some).
To listen to the Nutrition Diva podcast:
Nutrition Diva Podcast
Meta-Analysis 2022
Canada's Guidance on Alcohol and Health: Final Report 2023
Alcohol Truths: How Much is Safe?
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking to Meg Geisewite about her book Intoxicating Lies.
From the book's back cover:
"In Intoxicating Lies, you will find the relatable story of one mom’s journey to freedom—not only from gray area drinking but also from the shame and guilt that crushed her sense of worth and inner knowing. This book uncovers surprising insights into the alcohol industry and our society’s obsession with the mommy wine culture.
With practical advice and friendly wisdom from a mom who has seen life through wine colored glasses, this book should be every woman’s guide to living in authentic freedom from alcohol’s intoxicating lies."
Interested in Step One?
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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. This
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking all about reducing alcohol in your life and why it's important to you, and to being an alcohol minimalist.
Resources mentioned:
Canada's Guidance on Alcohol and Health: Final Report 2023
Alcohol Truths: How Much is Safe?
Interested in Step One?
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Interested in Step One?
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
This week on the podcast I'm talking about what causes your drinking...and why alcohol isn't the problem.
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about the process for challenging your thinking to change your drinking. I'm getting granular and breaking down the Behavior Map-Results Cycle.
I'm also talking about Dryuary and if you want to hear about my Dryuary experience from last year, go back and listen to episode #56.
Resources Mentioned: CTFAR Worksheet
Interested in Step One?
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm sharing the mindset you need to create to be successful at Dryuary, Dry January, Damp January or Oneuary....whichever one you're working on.
Develop a growth mindset and focus on the skills of the Behavior Map-Result Cycle. To change your habits, you will need to change your thoughts.
Interested in Step One?
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about the "damp lifestyle". What is it? What does it mean? Where did it come from? Is it different than being an #alcoholminimalist? Listen in to learn more!
Resources mentioned: Characteristics of an Alcohol Minimalist
Interested in Step One?
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking all about the power of the pause in changing your drinking.
Resources mentioned:
Recommended Reading List
Maybe You Should Talk to Someone
Interested in Step One?
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol Abstinence 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” drinking Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast it's episode #100!
I'm sharing the five things I needed to change before I changed my drinking habits.
It's time to register for Step One for January! The cost is $249 and it includes some really great bonuses including the "extra dry" premium Dryuary program from www.moderation.org. (A $15 value) It also includes a FREE 90-Day trial from Sunnyside. (A $30 value) www.sunnyside.co
To be notified of when Step One will be available please go to www.mollywatts.com/stepone and sign up.
To listen to the first episode of LIve HAPPIER Longer visit: https://spotifyanchor-web.app.link/e/3Irlk26Tmvb
To grab the "Holiday Mocktail and Low Alcohol Drink Guide" go to www.mollywatts.com
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking with Cassie Christopher, a dietician and health coach and an emotional eating expert.
Cassie lives in the Seattle area and helps women who have lost their trust and faith in themselves around food and body image to regain their confidence and lose weight in a healthy, sustainable way through her "Courage to Trust" method.
Our conversation is all about sugar and navigating urges. There are many parallels between the urges to eat sugar and drink alcohol. In fact, in recovery programs people who have abused alcohol often develop sugar habits as well. There is absolutely a dopamine connection between the two and we discuss it.
Cassie has developed an urge meditation tool (focused on food cravings) that can help when you're experiencing an alcohol craving too. Find it here.
You can download a copy of "The Characteristics of an Alcohol Minimalist" here. Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I have the honor of speaking to Dr. Anna Lembke, author of Dopamine Nation. Dr. Lembke is a psychiatrist, author, and professor. She is currently Professor and Medical Director of Addiction Medicine, Stanford University School of Medicine. She is also Program Director of the Stanford Addiction Medicine Fellowship, and Chief of the Stanford Addiction Medicine Dual Diagnosis Clinic. She is a diplomate of the American Board of Psychiatry and Neurology, and a diplomate of the American Board of Addiction Medicine. "Dopamine Nation: Finding Balance in the Age of Indulgence" is the best-selling book that Dr. Lembke published in 2021 and we talk all about the book, her work and applying it to the habit of over-drinking. You can find more about Dr. Anna Lembke here. Pick up a copy of Dopamine Nation. You can download a copy of "The Characteristics of an Alcohol Minimalist" here. Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about the impact of overdrinking by the numbers, by my own neurochemistry and by my own long-term goals and beliefs about being an alcohol minimalist.
Listen in to hear about why I believe the numbers around alcohol are important and specficially the number of alcohol-free days that you are including in your life.
You can download a copy of "The Characteristics of an Alcohol Minimalist" here. Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, stories from two members of my community who've been doing the work and changing their relationship with alcohol.
Hear what has worked for them, how they embrace the alcohol minimalist lifestyle and what it's meant for them in the rest of their lives.
You can download a copy of "The Characteristics of an Alcohol Minimalist" here. Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast another episode in the Alcohol & Series...Alcohol & Blood Pressure. The relationship between alcohol and blood pressure can be confusing because there is some evidence that in a very limited and temporary way, alcohol lowers blood pressure. With prolonged use, even in moderate amounts alcohol raises blood pressure. We're talking about the science and how alcohol impacts different body systems to increase blood pressure. You can download a copy of "The Characteristics of an Alcohol Minimalist" here. Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about gray area drinking. What is it? What are the characteristics of it? How can you work to improve it if you are a "gray-area drinker". You can download a copy of "The Characteristics of an Alcohol Minimalist" here. Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, I'm welcoming Monica Reinagel back onto the show to discuss a recent recommendation I saw for women who are drinking "higher levels" of alcohol (more than seven standard drinks per week) that said that taking 400 mcg of folic acid was recommended to help off-set increased risk of breast cancer.
We're breaking down the facts about folic acid and discussing whether or not this recommendation is based on good science and if folic acid can really help us mitigate increased risk of breast cancer from alcohol.
Monica sheds light on where this recommendation comes from and why adding this supplement needs to be considered cautiously.
You can find more of Monica's work on www.nutritionovereasy.com. and at www.weighless.life
She is also the host of the Change Academy podcast with Brock Armstrong.
You can download a copy of "The Characteristics of an Alcohol Minimalist" here. Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, I'm sharing practical tips and a cautionary tale about what it truly means to drink like an alcohol minimalist. I'm talking about paying attention to what you're drinking (ABV), how fast you're drinking and what you're eating when you drink. Sharing some science and also getting real about one of the most important aspects of being an alcohol minimalist...not drinking to get drunk. You can download a copy of "The Characteristics of an Alcohol Minimalist" here. Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast another in the "Alcohol &" Series. Alcohol & Relaxation If you believe you need to drink alcohol to relax, this episode is for you. I'm also sharing a brief history of Happy Hour...did happy hour become a thing because people were looking to relax with drinking or did we create the idea that alcohol=relaxation? I have three things I want you to do if you believe you drink to relax...stick around to the end to hear them! Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking to Akshay Nanvati about Fearvana. Akshay shares his journey from alcohol misuse to being an ultra-marathoner and adventurer who is on a mission to help people embrace suffering in their lives so they can use their fear as fuel to find health, wealth and happiness. Fearvana is to help you do 3 things:
- Find your worthy struggle
- Live your worthy struggle
- Fall in love with every moment of the journey
To learn more about Fearvana, visit www.Fearvana.com Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking to Ramon David, founder of BrainFirst Training Institute and BrainFirst Nutrition.
Frustrated by the lack of practical neuroscience available for helping professionals, Ramon spent years analyzing the scientific literature, conducting research, and drawing on two decades of training and coaching experience and a master’s degree in neuroscience, to establish the BrainFirst Training Institute - which delivers accredited applied neuroscience and brain-based training for coaches, performance consultants, leaders, educators and trainers. Ramon is also the Founder of BrainFirst: earth-grown evidence-based nutritional products formulated to help you upgrade your brain and life. And, he has a top podcast on Human Optimization, featuring world class experts, where they discuss science-based tools to help you optimize your physiology, master your mind and unlock your potential. Listen as we talk about how to grow your understanding of the brain and to use your knowledge to improve your life! Ramon David Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers. US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking with Nicole Hough, from AFter Magazine, the magazine for non-drinkers, sober-curious or anyone who is evaluating their relationship with alcohol.
Resources Mentioned:
AFter Magazine
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week I'm talking about nreasonable reasons that people choose to drink alcohol.
Resources Mentioned:
Step One
Episode #04 How much Alcohol is SAFE?
Episode #07 5 Benefits of Taking a 30 Day Break from Alcohol
Episode #18 Alcohol and Sleep
Episode #31 Using Science to Guide Your Alcohol Decisions
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about creating a peaceful relationship with alcohol and enjoying it.
Four things you need to do:
1) Quit telling yourself alcohol is different than other things you enjoy consuming
2) Make Your Drinks Worth It
3) Tell the Whole Story
4) Savor the Experience
Resources Mentioned:
Step One
Drink: The New Science of Alcohol and Your Health
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm back!
And talking all about "Steps" and why counting them isn't the answer to creating a peaceful relationship with alcohol.
Resources Mentioned:
Step One
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information
This week on the podcast, I'm continuing with my Summer Content Series with some great content from Loretta Breuning, PhD of the Inner Mammal Institute. Loretta is an author, podcaster and professor who helps people understand their inner mammal brains with Inner Mammal Method. From the website www.innermammalinstitute.org :
"The chemicals that make us feel good are inherited from earlier mammals (dopamine, serotonin, oxytocin, and endorphin). We control them with brain structures we’ve inherited from animals. This limbic system (the amygdala, hippocampus, pituitary, etc.) cannot process language, so it cannot tell you in words why it’s releasing a chemical. You can find you power over your happy chemicals when you understand the job they do in animals.
It’s hard because our brain is wired by early experience. We rely on old wiring because it’s so efficient. You can build new neural pathways to turn on your happy chemicals in new ways, and relieve your threat chemicals. It’s takes some effort, but anyone can do it with this step-by-step method."
Check out the Inner Mammal Institute YouTube channel
Buy "Habits of a Happy Brain" here .
This week I'm launching Step One
Check it out for an early offer that expires August 14th!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, another in the "Summer Content Series"--this week from Dr. Adi Jaffe.
Adi Jaffe, Ph.D. is a #1 best-selling author (The Abstinence Myth) and a nationally recognized expert on mental health, addiction, relationships and shame. He lectured in the UCLA Psychology department for the better part of a decade and was the Executive-Director and Co-Founder of one of the most progressive mental health treatment facilities in the country - until he started IGNTD.
Dr. Jaffe, through IGNTD, is changing the way people think about, and deal with mental health issues. His passion in the role of shame destroying lives is the philosophy behind IGNTD Recovery and its aim to greatly reduce the stigma of addiction and mental health.
Dr. Adi Jaffe Ted Talk
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This is the second episode in my "Summer Content Series".
The message this week is from Katie Lain from Thrive Alcohol Recovery.
Katie's message shares a perspective from The Sinclair Method and it's a resource that I want you to consider especially if you are struggling with gaining control of binge drinking.
In this message, Katie shares her take on three important steps you should take to stop overdrinking.
1) Rethink Recovery
2)Use the Right Tools
3) Focus on Your Future Self
To learn more about the Thrive Community please check them out here.
Thrive Alcohol Recovery Freedom Program
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, I'm beginning my "Summer Content Series" with guest content from some of my favorite mentors, podcasters, and authors. This episode of the Primal Potential podcast is shared with the permission of Elizabeth Benton.
Elizabeth, and her book Chasing Cupcakes were instrumental in my journey to change my relationship with alcohol. The Primal Potential podcast is one of my go-to podcasts as well and this particular episode is one that I re-listen to often.
What it really takes to change your life is a willingness to do the work when you want to do it the least.
Visit Elizabeth at www.primalpotential.com
Interested in Step One?
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, another in the Alcohol & series...an important topic, Alcohol & Trauma. Joining me is Beej Christie Karpen, an intuitive mindfulness-based certified coach, clinical hypnotist & alternative therapist who works to heal trauma for clients as well as help people change their drinking.
We're talking about the strong connection between trauma and alcohol abuse as well as how to define trauma, how to recognize trauma and what you can do to avoid turning to alcohol or other drugs to help you deal with trauma.
Beej Christie Karpen is a coach who works with clients all over the world to help them change their relationship with alcohol, overcome trauma and negative patterns for a less-stressful way of living.
Learn more about Beej Christie Karpen and her programs here:
www.insightoutnyc.com.
Resources Mentioned:
It Didn't Start With You
The Trauma of Everyday Life
My Grandmother's Hands
The Body Keeps the Score
We All Have Parts
Meditation for Fidgety Skeptics
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
In this week's episode I'm sharing different perspectives on what having a peaceful relationship with alcohol means. Listen in to different thoughts from listeners, group members and people who are working on their relationship with alcohol and where they struggle, where they succeed and how they work towards peace. I also share my own thoughts about what a peaceful relationship with alcohol means.
Resources Mentioned:
Step One
Episode #52
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, I'm adding to the Alcohol & Series with this episode, Alcohol & Blood Alcohol Concentration (BAC). There are some important reasons that anyone who drinks alcohol needs to understand BAC--not only what it is, but how dynamic it is.
Listen in to learn all the factors that can impact how your body and brain are processing alcohol!
Resources Mentioned:
BAC Calculator
BAC Levels
Female BAC Chart
Male BAC Chart
To learn more about Step One, please visit www.mollywatts.com/stepone
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
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Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, I'm tackling the story that many people hold on to (and I did too) that our heritage, our culture and our family traditions are responsible for our drinking habits.
This isn't really a genetics conversation but in the resources mentioned you can find more on the science of alcohol and genetics.
This episode is for you if you've ever said something like:
- "I come from a long line of drinkers"
- "I'm Italian, drinking is just what we do."
- "I'm a good Irish-Catholic. Drinking is part of my culture."
- "I learned to drink from my parents."
Resources Mentioned:
Episode #46 Alcohol & Genetics
Episode #8 Dr. David Nutt
Episode #21 Dr. Adi Jaffe
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, it's a special episode with shared content from The Change Academy Podcast. Guests Brock Armstrong and Monica Reinagel are dropping in to share their thoughts on Consuming Content vs Creating Change which aligns exactly with what I see as the biggest obstacle to changing your relationship with alcohol:
Falling into the learning trap. Information is not the same as transformation and if you find yourself stuck, or not achieving the results you are looking for...ask yourself if you are taking real action or are you just continually looking for different solutions to the same problem.
Resources Mentioned:
Alcohol & Nutrition
Alcohol & Athletic Performance
Chasing Cupcakes
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast we're revisiting an episode I originally published in June 2021, Six Keys to Changing Your Relationship with Alcohol.
These six keys are the ideas that underscored my success in changing my own relationship with alcohol. Embrace these keys to help you change your drinking habits.
- Change is simple but it's not easy.
- Change is Incremental.
- Change is Slow.
- Change Comes with Discomfort.
- Commitment is Key to the process.
- Never Give Up.
Resources Mentioned:
To learn more about the Results Cycle check out Episode #11
To hear how about "Trying to Moderate and Hoping to Abstain" check out Episode #17
Sunnyside.co/minimalist
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm defining what I mean when I say "low-risk drinking".
I'm sharing where the recommendation comes from and the importance of understanding the limitations for these recommendations.
I'm comparing and contrasting the ideas of mindful drinking, moderate drinking and "low-risk" drinking to help you determine how best to create your own peaceful relationship with alcohol.
Resources Mentioned:
www.mollywatts.com/resources
Episode #31
Episode #2
Drink? The New Science of Alcohol and Your Health
Sunnyside.co/minimalist
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, I'm catching up with Ian Andersen, co-founder and CGO for Sunnyside, formerly Cutback Coach.
We're talking about the vision for Sunnyside and how people are using the app to support mindful drinking.
From the website: "Some people think that cutting back on drinking is all about having less. But at Sunnyside, we’re all about having more. More rested mornings, more days when you’re feeling your absolute best, more energy and positivity. We’re not here to say “don’t go out” or “never drink”. We’re here to help you to enjoy your life AND wake up ready to shine your brightest."
"Sunnyside is a system for creating a more mindful approach to drinking to help you reach your goals. Our members are seeing major benefits, including a reduction in weekly drinks, improved sleep, a healthier diet, money saved, and an overall improved sense of well-being."
Resources Mentioned:
Episode 23 (Cutback Coach now Sunnyside)
Sunnyside.co/minimalist
Mindful Drinkers Community
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm speaking to Debbie Hampton.
Debbie recovered from a suicide attempt and resulting brain injury to become an inspirational and educational writer. She is the author of Beat Depression And Anxiety By Changing Your Brain and a memoir, Sex, Suicide and Serotonin: Taking Myself Apart and Putting Myself Back Together Debbie writes for The Huffington Post, MindBodyGreen, and more. On her website, The Best Brain Possible, she shares information and inspiration on how to better your brain and life. Resources Mentioned: The Brain That Changes Itself Sunnyside.co/minimalist The 6 Principles of Neuroplasticity Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
In this week's episode I'm sharing my experience with alcohol. From my life as a child of an alcoholic parent, to creating my own disordered alcohol use, I'm talking about all of it.
My transformation from a 25+ year daily drinker to creating a peaceful relationship with alcohol and sticking to low-risk limits included a lot of support, education and work over a two-year period. It's also possible for anyone who is willing to commit to learning how their brain works and is ready to be accountable for their own feelings and actions.
To learn more about Proof Positive, my 1:1 and small group coaching program starting in June 2022, visit me here.
Programs mentioned:
One Year No Beer
100 Days of Lasting Change
Take a Break
Resources Mentioned:
Episode 23 (Cutback Coach now Sunnyside)
Sunnyside.co/minimalist
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, I'm speaking to Dr. Carl Erik Fisher.
Carl Erik Fisher, M.D., is an addiction psychiatrist, bioethics scholar, and author. He is an assistant professor of clinical psychiatry at Columbia University, where he studies and teaches law, ethics, and policy relating to psychiatry and neuroscience, especially issues related to substance use disorders and other addictive behaviors.
He is the author of the nonfiction book The Urge: Our History of Addiction, an intellectual and cultural history of addiction, interwoven with his own experiences as an addiction psychiatrist at Columbia and as someone in recovery himself.
Our conversation covers:
- Th origin of the word "addiction" and why we might need to reframe how we think about the word.
- Physical dependence vs. pyschological dependence--is it important to separate the two?
- Should we be using people's happiness as a better gauge for whether or not they're "addicted" to something
- How the recovery industry needs to focus more on the core of what drives people toward addiction and less about abstinence.
Resources Mentioned:
Episode 23 (Cutback Coach now Sunnyside)
Sunnyside.co/minimalist
The Urge: Our History of Addiction
Dr. Carl Erik Fisher
Flourishing After Addiciton
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking about believing that you can CHANGE your drinking.
We get stuck in past patterns because we don't believe change is possible for us. Our evidence seems to prove to us that we can't change.
What does it take to believe new things?
I'm sharing three things I did to help myself believe that change was possible for me, as well as some inspiration from other people who are working on their thoughts around alcohol and finding true change.
You can create a peaceful relationship with alcohol. Choose to invest your time and believe that you can.
Resources Mentioned:
Episode 23 (Cutback Coach now Sunnyside)
Sunnyside.co/minimalist
Chasing Cupcakes
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
Did you know that April is Alcohol Awareness Month?
That's ok...most people don't know either. The initiative, started in 1987, is not widely promoted and illustrates how far we have to go as a sociey to increase our alcohol awareness.
In this episode, I want us to ask how we can build awareness ourselves to help incease alcohol awareness for the people around us.
Two questions are pivotal to helping build your own alcohol awareness.
1) How much are you drinking on a weekly basis. The answer needs to be a specific number of standard drink units.
2) What are your thoughts about alcohol? What stories do you hold on to, that fuel your desire to drink?
Join me and the Alcohol Minimalists in honoring Alcohol Awareness Month with an alcohol-free weekend on April 15, 16 & 17th.
Resources Mentioned:
Episode 23 (Cutback Coach now Sunnyside)
Sunnyside.co/minimalist
Episode 8 Dr. David Nutt
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm diving into the Triune Brain Model and why I'm changing how I talk about the "lower" brain.
Learn why the Triune Model isn't accurate with regards to evolutionary process, but why it still holds value to descibe the functional hierachy of the brain. It's still a valuable tool to understand human behavior especially the interactions between cognitive and emotional pathways.
Books to read: 7 1/2 Lessons about the Brain
Video to watch: 3 Brain Systems That Control Your Behavior Reptilian Limbic Neo Cortex Robert Sapolsky
Resources Mentioned:
Episode 23 (Cutback Coach now Sunnyside)
Sunnyside.co/minimalist
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm talking with author, designer and personal development coach Karen Salmansohn. Hear about her own journey to overcome anxiety, emotional eating and use her extraordinary creative talents to make the world a better place.
Her website says it all: Supersize your courage, abilities and mindset.
We talk about how she has incorporated research and science, with humor, sass all of it with a spoon full of eye candy to help the development go down.
She is sharing some of the wisdom from her best-selling books, wonderful and affordable online courses and life in general.
Join me, Karen, Chop the cat and Lily the dog in this fun episode!
Learn more about Karen Salmansohn here: www.notsalmon.com
Buy: How to Be Happy, Dammit
Resources Mentioned:
Episode 23 (Cutback Coach now Sunnyside)
Sunnyside.co/minimalist
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast, a new addition to the "Alcohol &" series. I'm talking about Alcohol & Relationships.
How does your relationship with alcohol impact your other relationships?
Do you feel like your significant other isn't supportive of you changing your drinking habits?
What about your friends? How does drinking alcohol affect your friendships?
And are you someone who can't imagine family gatherings without alcohol?
I'm talking it about it all on this week's show!
Listen to the "Alcohol &" Playlists:
Spotify "Alcohol &" Playlist
You Tube "Alcohol &" Playlist
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.
This week on the podcast I'm speaking to Mary Hickey Reid, Executive Director of Moderation Management. We're busting some of the myths surrounding Moderation, as well as talking about some of the truths--including the tragic story of Moderation Management founder, Audrey Kishline.
Listen in to learn the truths about:
1) Is abstinence/sober living frowned upon at MM? 2) Are their clear limits for MM? 3) Is a 30-day abstinence period mandatory? 4) Is it true that you have to attend meetings--virtually or in person to be successful? 5) Why have I never heard of MM before--is this new? 6) Are there steps? 7) Are there sponsors? 8) Is it possible for someone who's been sober for many years to be a successful moderator? Also we're discussing Moderation Management's upcoming program for April-Kickstart!
You can register for Kickstart here: www.moderation.org
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm diving deep into the subconscious brain, with Loretta Bruening, PhD. Loretta is the author of "Habits of a Happy Brain".
Learn how our brains evolved and how to use your conscious mind to manage your "inner mammal" which is focused on avoiding pain, seeking pleasure and conserving energy.
According to Breuning, "Many people have habits that are bad for survival. How does that happen if our brain rewards behaviors that are good for survival? When a happy-chemical spurt is over, you feel like something is wrong. You look for a reliable way to feel good again, fast. Anything that worked before built a pathway in your brain. We all have such happy habits: from snacking to exercising, from spending to saving, from partying to solitude, from arguing to making up. But none of these habits can make you happy all the time because your brain doesn’t work that way. Every happy chemical spurt is quickly metabolized and you have to do more to get more. You can end up overdoing a happy habit to the point of unhappiness."
Learn more about Loretta Bruening and the Inner Mammal Institute here.
Buy Habits of a Happy Brain
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast:
Sobriety or Moderation: Which One Will Work for You?
In our continued focus on emotional maturity and resilience, I'm going to share with you why that question is the wrong way to approach changing your relationship with alcohol.
Becoming sober or figuring out how to moderate is not going to achieve what you really want...happiness, feeling better.
You have to think better to feel better to change the desire to drink better to feel better.
The results you have in your life don't change your feelings, your thoughts create your feelings, which lead to the actions you take and the results you get.
Resources Mentioned:
NIAAA Treatment Navigator: https://alcoholtreatment.niaaa.nih.gov/
Behavior Map-Results Cycle
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm talking about drama. Specifically, how drama might be driving your drinking.
Drama doesn’t have to mean big and exaggerated, overly emotional.
In our daily lives drama means something that is imagined, created or produced. It means the stories that you tell yourself about your life, about your own capabilities and about the world around you.
Resources mentioned:
Chasing Cupcakes
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast, I'm talking to Dr. George Koob, PhD, the Director of the NIAAA.
The NIAAA, National Institute of Alcohol Abuse and Alcoholism, is the nation's leading agency for research and education on alcohol and health. For more than 50 years, the NIAAA has conducted and supported research that has improved our understanding of the effects of alcohol on health and well-being, as well as influenced legislation and attitudes toward alcohol in our society.
Dr. Koob has been leading the NIAAA since 2014 and his expertise is recognized world-wide.
In this episode we talk about the mission of the NIAAA, how people can use it's resources and how our ongoing education about alcohol, including research on alcohol and it's interactions with COVID-19.
The NIAAA offers several resources to help educate drinkers from an evidence-based approach.
Learn more about "Rethinking Drinking" here.
Find resources on the "Treatment Navigator" here.
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast we begin a month-long focus on emotional maturity, resilience, or fluency.
Understanding the connection between your emotions and your drinking habit is key to changing your relationship with alcohol.
Becoming more emotionally mature is a learnable skill.
Here are some keys to becoming more emotionally mature:
#1)You have to be willing and believe that your are capable of feeling every emotion you have…not just the happy, joyful, calm and pleasant ones…but the angry, sad, awkward, uneasy, nervous, bored,completely unpleasant ones.
#2) Being more emotionally mature means you can articulate your feelings and describe what happens in your body when you experience your emotions.
#3) You can allow uncomfortable emotions to be there without trying to change them.
Resources Mentioned:
Episode #11
Episode #12
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm talking about transitioning out of Dryuary and back to "normal life".
How can you take the momentum and confidence you gained from Dryuary and turn it into a peaceful relationship with alcohol for the long run?
Or if your Dryuary, turned into Dampuary, and you're questioning your ability to change, how can you turn it around?
I also share why 30-Day challenges are so popular and what makes them work for you and how they can work against you for sustainable habit change.
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast, I'm talking all about Dryuary and how not to ruin it.
There are three dates that are statistically the most common for people to "fail" during Dryuary and we'll talk about them all.
*First Fail Friday
-
The Last Saturday of January
-
Mid-Month Saturday
Learn the thinking that leads to people drinking during a month that they planned to be alcohol-free and how you can avoid ruining Dryuary.
I share my story of almost ruining Dryuary too.
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm talking with psychologist, author and podcast host Dr. Seth Gilihan all about Cognitive Behavioral Therapy (CBT) and how we can use it to help change our drinking habits.
Learn:
- How CBT is like the Results Cycle
- How CBT tactics can help you manage your mind and take better actions.
- Why action might be the best place to start to help you feel better.
- How CBT can help alleviate anxiety and depression.
Learn more about Dr. Seth Gillihan here.
Buy Cognitive Behavioral Therapy Made Simple.
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm talking about alcohol and the immune system.
How does alcohol impact our immune system?
- Sleep disruption
- Gut microbiome
- Respiratory Tract impact
- Lymphatic System
- Suppression of the immune system
How much is too much and how much time is involved with our immune system recovering?
Resources mentioned:
Episode #18
William Porter's Alcohol Explained
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
Today on the podcast I'm talking all about worry.
I'm talking about how it fits in the Results Cycle as an action and why our brains evolved to worry. I'll also show you why it's linked to your drinking habit and how we can work on changing our thoughts so that we reduce our worry and not turn to alcohol to feel less anxious.
I’m going to help you understand why worrying doesn’t:
Worry is defined as the act of thinking about problems or unpleasant things that might happen in a way that makes you feel unhappy and frightened.
Most of us go along without ever learning to observe our thinking and we barely notice the thoughts we apply to circumstances in our lives. We just think, well, I worry a lot because I have a lot of worrisome things in my life.
That’s never the case. It’s never the case to say, “Oh, well who wouldn’t worry in this situation? It’s the reasonable thing to do.” No. You have to understand that your mind is the creator of all of your worry.
To register for Dryuary. www.dryuary.org
Episodes Mentioned:
Episode #11
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
Join Proof Positive for January! I'll be leading a small group of people looking to start off 2022 in a really healthy way.
To join there are two steps:
Step 1) Register for Dryuary through Dryuary.org
This is program is totally FREE and you'll get 30 days of support and content for taking a 30-day break from alcohol.
Step 2) Register for the 30-Day Nutrition Upgrade. This easy-to-follow plan will help you take your nutrition to the next level without restriction and feeling deprived. It's based on science and combined with Dryuary, will get you off to the best possible start in 2022. Use my discount code MOLLY20 to get the program for only $39! www.nutritionovereasy.com/upgrade
When you register for both you'll automatically be included in the "Proof Positive" small group. You'll receive daily text messages for inspiration and weekly group coaching and collaboration.
You get all three programs for only $39!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
In this year-end episode, we've launched the new name of the show and I'm sharing what it means to become an alcohol minimalist.
Beyond sticking to low-risk drinking limits, being an alcohol minimalist means:
- Not using alcohol to change your emotions.
- Being willing to understand the connection between your thoughts, feelings and actions.
- Getting educated on the science of alcohol and neuroscience.
FREE LOW HOLIDAY DRINK GUIDE Grab it here!
Join Proof Positive for January! I'll be leading a small group of people looking to start off 2022 in a really healthy way.
To join there are two steps:
Step 1) Register for Dryuary through Dryuary.org
This is program is totally FREE and you'll get 30 days of support and content for taking a 30-day break from alcohol.
Step 2) Register for the 30-Day Nutrition Upgrade. This easy-to-follow plan will help you take your nutrition to the next level without restriction and feeling deprived. It's based on science and combined with Dryuary, will get you off to the best possible start in 2022. Use my discount code MOLLY20 to get the program for only $39! www.nutritionovereasy.com/upgrade
When you register for both you'll automatically be included in the "Proof Positive" small group. You'll receive daily text messages for inspiration and weekly group coaching and collaboration.
You get all three programs for only $39!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Apple Books
Barnes & Noble
Kobo
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week's episode I'm catching up with William Porter, author of Alcohol Explained and Alcohol Explained 2.
Listen in as we discuss some of the opinions we share around alcohol and changing your relationship with alcohol. We talk science, we talk about changing your desire to drink, urges and cravings and whether or not it's truly possible to moderate alcohol.
Learn more about William and his books here:
www.alcoholexplained.com
FREE LOW HOLIDAY DRINK GUIDE Grab it here!
Join Proof Positive for January! I'll be leading a small group of people looking to start off 2022 in a really healthy way.
To join there are two steps:
Step 1) Register for Dryuary through Dryuary.org
This is program is totally FREE and you'll get 30 days of support and content for taking a 30-day break from alcohol.
Step 2) Register for the 30-Day Nutrition Upgrade. This easy-to-follow plan will help you take your nutrition to the next level without restriction and feeling deprived. It's based on science and combined with Dryuary, will get you off to the best possible start in 2022. Use my discount code MOLLY20 to get the program for only $39! www.nutritionovereasy.com/upgrade
When you register for both you'll automatically be included in the "Proof Positive" small group. You'll receive daily text messages for inspiration and weekly group coaching and collaboration.
You get all three programs for only $39!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm talking about Alcohol & The Holidays.
Key points:
1) Most adults are not aware of low-risk drinking guidelines
2) Binge Drinking increases during the holidays
3) We can use the Behavior Map and Results Cycle to change how we feel about the holidays and how we include alcohol.
4) Learn what being an alcohol minimalist means.
5) How to visit Christmas Past, Present and Future to change your relationship with alcohol.
FREE LOW HOLIDAY DRINK GUIDE Grab it here!
Join Proof Positive for January! I'll be leading a small group of people looking to start off 2022 in a really healthy way.
To join there are two steps:
Step 1) Register for Dryuary through Dryuary.org
This is program is totally FREE and you'll get 30 days of support and content for taking a 30-day break from alcohol.
Step 2) Register for the 30-Day Nutrition Upgrade. This easy-to-follow plan will help you take your nutrition to the next level without restriction and feeling deprived. It's based on science and combined with Dryuary, will get you off to the best possible start in 2022. Use my discount code MOLLY20 to get the program for only $39! www.nutritionovereasy.com/upgrade
When you register for both you'll automatically be included in the "Proof Positive" small group. You'll receive daily text messages for inspiration and weekly group coaching and collaboration.
You get all three programs for only $39!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm talking about Alcohol & Our Kids.
I'll be sharing my thoughts on how to have better conversations about alcohol with anyone who needs to hear it.
Key Points:
1) Talk conversationally and do it early and often.
2) Make sure that your kids know the facts about alcohol. Dispell myths and be clear about your own beliefs on alcohol.
3) Make sure children know that alcohol is especially dangerous for young people because their brains are not fully developed.
4) Be prepared to answer questions with facts and share your own experiences.
5) Use science and empower your kids to be curious. Let them know why the messages they hear about alcohol might be confusing and that you know they'll continue to educate themselves to make the best choices they can.
Join Proof Positive for January! I'll be leading a small group of people looking to start off 2022 in a really healthy way.
To join there are two steps:
Step 1) Register for Dryuary through Dryuary.org
This is program is totally FREE and you'll get 30 days of support and content for taking a 30-day break from alcohol.
Step 2) Register for the 30-Day Nutrition Upgrade. This easy-to-follow plan will help you take your nutrition to the next level without restriction and feeling deprived. It's based on science and combined with Dryuary, will get you off to the best possible start in 2022. Use my discount code MOLLY20 to get the program for only $39! www.nutritionovereasy.com/upgrade
When you register for both you'll automatically be included in the "Proof Positive" small group. You'll receive daily text messages for inspiration and weekly group coaching and collaboration.
You get all three programs for only $39!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm reviewing Tools for the Trenches: Daily Practices for Resilience, Perspective and Progress by Elizabeth Benton Thompson.
Resources mentioned:
Dryuary.org
Episode #7
Episode #32
Episode #29
Tools for the Trenches
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
Today on the podcast I'm talking to Beej Christie Karpen about alternative therapies for alcohol.
Beej Christie Karpen is an intuitive mindfulness-based certified coach, clinical hypnotist & alternative therapist with a unique gift for transforming clients out of negative patterns into a less stressful way of living.
On this episode learn more about:
- Mindful Drinking
- Self Hypnosis
- Urge Surfing (Riding the waves of cravings)
- Guided Meditations & Self-Friendliness Practices (Because beating oneself up can feed directly back into the habit loop 🙃 )
- Taming the Inner Critic
- Working with the Inner Negotiator (the one who shows up after you’ve decided whether and/or how much you’re going to drink)
- Stress Reduction Tools
- Somatic Experiencing (Tuning in to the emotional body, key to emotional regulation and stress reduction)
Visit Beej's website: http://www.insightoutnyc.com/
To hear Beej on the oboe click here!
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
**US Kindle**
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast, another in the "Alcohol &" series.
Alcohol and Genetics
Here are some of the facts about the connection between alcohol abuse and genetics:
- A genetic disposition to alcohol abuse does not mean a person will develop an alcohol use disorder. Less than half of the children of people with an alcohol use disorder will develop an alcohol use disorder.
- Individuals can develop an alcohol use disorder even if they are not genetically disposed to do so. A person’s environment can strongly influence the development of an alcohol use disorder.
- There is no gene or set of genes that puts a person at risk specifically for alcohol abuse. Rather, one possibility is that there are variations in genes that get expressed in different ways in a carrier’s body. For example, gene variations can predispose individuals to depression, which in turn can predispose them to alcohol abuse.
- Knowing which genes are involved in creating an elevated risk for an alcohol use disorder can help researchers to match treatment to genes. For instance, the addiction treatment drug naltrexone may work on specific genes. Psychotherapy may also effectively target certain genes versus others.
Just because you come from a family of alcohol abuse it does not mean that you will abuse alcohol if you drink.
Alcohol use disorder is progressive and anyone, regardless of their genetics, can with time and repetition become pyscholigically and then physically dependent on alcohol. You are not genetically wired to desire alcohol more just because you are an adult child of an alcoholic...could genetics be a factor? Yes, but even if they are...they likely account for no more than 50% of your behavior. Other external factors account for the other 50% and I’d propose that the 50% external, which is anchored in lifestyle, is even more important.
Resources mentioned:
Drink? The New Science of Alcohol and Your Health
DSM-V
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the episode I'm talking with Katie Lain all about the Sinclair Method. Katie is a coach and mentor for the Sinclair Method and our conversation covers:
* Katie's own journey changing her relationship with alcohol using Naltrexone and the Sinclair Method
What is the Sinclair Method
* Why it helps people cut back
The Sinclair Method Community
Learn more about it at TSM Community
Find Katie on YouTube
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm discussing This Naked Mind by Annie Grace.
The intention of this episode is not to cast This Naked Mind in a negative light, however I will be highlighting the points that I align with as well as where I disagree with Grace's conclusions.
This is a two part episode and in this second part we'll discuss:
- The issues with focusing on abstinence as opposed to why people are misuing alcohol.
- The science of alcohol and it's limitations
- Why understanding how your unconscious thoughts drive desire and why changing your thoughts is critical.
Resources Mentioned:
Dr Adi Jaffe The Abstinence Myth
The psychology and neurobiology of addiction: an incentive–sensitization view
Episode #10 Breaking an Unbreakable Habit
Episode #16- Mary Hickey Reid, Executive Director Moderation Management
Episode #31-Using Science to Guide Your Alcohol Decisions
Moderation Management
You can learn more about This Naked Mind here.
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm discussing This Naked Mind by Annie Grace.
The intention of this episode is not to cast This Naked Mind in a negative light, however I will be highlighting the points that I align with as well as where I disagree with Grace's conclusions.
This is a two part episode and in the first part we'll establish:
- The Goal of This Naked Mind
- What Liminal Thinking Is
- Liminal Points of This Naked Mind
- The Value of Bringing Awareness to Subconscious Thoughts
Resources Mentioned:
NIAAA Self-Assessment Tool
DSM-V
You can learn more about This Naked Mind here.
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
Today on the podcast, I'm talking to author, podcaster and life coach, Rachel Hart. Rachel has helped thousands of women change their relationship with alcohol. Her passion for her work really stems from a desire to change the conversation around alcohol.
Inside of her podcast and program, the "Think-Feel-Act" cycle teaching was truly instrumental in helping me change my relationship with alcohol.
Rachel shares her history with alcohol, and the realization for her that her desire to drink wasn't due to some pre-wired programming or genetic desire for alcohol and was based in a desire to feel something different.
We talk about using alcohol to change how you are feeling...and why that's really normal.
We talk about why using the science of alcohol can backfire if you try to convince yourself that alcohol is toxic or poison.
We don't need to focus on how much you are drinking (being sober or not). We should challenge the concept of abstinence and why changing the relationship we have with alcohol is how we can really find success.
Alcohol isn't good or bad, right or wrong it's neutral.
You can learn more about Rachel on her website:
Rachel Hart
Buy "Why Can't I Drink Like Everyone Else"
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
Today's episode we're talking about how learning can become an obstacle to change.
Learning can feel like you're doing something really positive towards changing your relationship with alcohol, but it can also keep you from taking action. When I first tried to change my relationship with alcohol, the learning about neursocience, and the science of alcohol, learning cognitive behavioral therapy was exciting and rewarding. It felt like I was taking steps toward change. And in the beginning I was...but at a certain point, I allowed learning to stop me from taking action.
If we focus our thoughts on how much information is available we can also become overwhelmed.
Are you a fan of motivational speakers? I always have been. I’ve always enjoyed listening to motivational speakers and have been guilty of feeling all in, motivated and determined at the end of the speech or event...feeling confident I could bottle the confidence and motivation that I felt in that moment and carry it on to the next day. The speakers would warn us to not waste feeling inspired without taking action...in fact renowned self-help guru Tony Robbins, talks about taking MASSIVE action...I'll link one of his talks on YouTube about it..but he uses this term of MAP for Massive Action Plan and how reaching your potential requires taking MASSIVE action.
Here’s the problem, it felt good when I listened to Tony Robbins, but then I kept trying to figure out what my MASSIVE action should be. The massive action sounded like it had to be BIG, it had to be something TOTALLY different then what I was doing. So instead of meeting myself where I was at, and understanding how my thoughts were driving my feelings...I’d focus all my attention on on taking MASSIVE Action, which I believed meant completely different...so when it came to my drinking habits it was RULES...only on the weekend, no more than two drinks ever...a 7-day streak to PROVE that I could...and when I inevitably broke my rules, broke the streak...I’d allow my failed actions to reinforce the negative self-talk that was fueling the drinking habit in the first place.
What massive action really means I’ve come to realize is taking CONSISTENT action.
I’ve shared before on the podcast and I go a little more in depth in my book about having a plan...this is a plan of ACTION that evolves from having new thoughts about alcohol. But taking this ACTION is key.
.I want to share with you one more thing that can happen with regards to all of our learning and I heard this from Elizabeth Benton on Primal Potential. It’s what happens when we take in all this wonderful information and education and we DON’T take action. Elizabeth calls it the GAP.
The GAP is actually the feeling that happens when you become AWARE of everything that’s possible for you and yet you’re still stuck in the old patterns and habits. And as you keep learning new things and not taking action, the GAP widens, which can lead to you feeling defeated and worthless. Like that great thought...you KNOW BETTER, why can’t you just do it.
Elizabeth says: "It is a real gift to desire to improve yourself. Not everyone has that desire; some people are content to live their lives without changing at all. They’re not interested in extending to that outer edge of the spectrum. They’re not listening to the podcasts, reading the books, or attending events and workshops. They’re not interested in growing, and so they’re not creating the gap. If you’ve created a gap it’s because you ARE someone who wants to change their lives."
Resources mentioned:
https://jamesclear.com/continuous-improvement
Primal Potential Podcast
Tony Robbins Massive Action Plan
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm talking about FOMO and why it keeps us drinking more than we want to.
When I use the acronym FOMO what do you think of?
Do you think of comparing yourself to others? Definitely this is the genesis of FOMO and even though it’s become a trendy, Meme-producing word these days it’s actually nothing new.
I actually explain it in my book, here’s what I said: “ The fear about what other people think is actually rooted in another survival instinct in our primitive brains. Our primitive brains evolved to associate our emotions with necessary actions for the survival of our species. Generally speaking this means avoiding pain and seeking pleasure. For our archaic ancestors, the Neanderthals, being a member of the tribe was literally a matter of life or death and as humans evolved we have become more socially connected.
"Mammals are more socially connected than reptiles, primates
more than other mammals, and humans more than other
primates. What this suggests is that becoming more socially
connected is essential to our survival. In a sense, evolution has
made bets at each step that the best way to make us more
successful is to make us more social."
Here’s the thing...we’re no longer living in a primitive world right, so living in a tribe isn’t necessary for day-to-day life over death. But that doesn’t mean being connected to people isn’t still important and necessary for humans...Unfortunately we’ve swung like a pendulum in the other direction with FOMO.
Our obsession and non-stop consumption of social media has created an unrealistic scale.
To Combat FOMO you need to think in complete thoughts, rather than incomplete thoughts. Challenge yourself to tell the WHOLE truth instead of continuing to talk yourself into incomplete truths that feel good for a moment.
FOMO is fueled by a perspective of scarcity. You come into a situation choosing to think that what you have right now isn’t enough. You associate loss with not getting more. You convince yourself that it isn’t enough to enjoy a night out with your friends. You need drinks, you need alcohol to make it better.
When you don’t redirect your thinking and you don’t challenge your FOMO thoughts...it leads to feelings that aren’t going to help you take the actions that will create the results you want in your life. You will keep doing what you’re doing and not changing because your thoughts are fueling the feelings of desire as well as the feeling of anticipated deprivation of not drinking.
You can buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence from alcohol is the best choice for people who take medications 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” drinking
Following 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.
Today on the podcast, I'm thrilled to introduce author, speaker and professor Jo Boaler.
Dr. Jo Boaler is a professor of education and equity at Stanford University and the faculty director of youcubed—an education resource that has reached over 230 million students.She was named by the BBC as one of eight educators “changing the face of education.”
We discuss the six keys of learning presented in Boaler's most recent book, The Limitless Mind.
The six keys are based in science and underscore the main idea of the book that the human brain is capable of learning anything if we are dedicated, if we believe in ourselves and if we work through struggle.
By understanding that we aren't born innately "gifted" and we can truly learn anything.
Key #1 is really all about neuroplasticity and I’ve talked about it before on the podcast. This podcast loves neuroscience and Iearning HOW the brain works and understanding that neuroscience validates how our brains can actually be rewired is so powerful. Key #1:
- Every time we learn, our brains form, strengthen, or connect neural pathways. We need to replace the idea that learning ability is fixed, with the recognition that we are all on a growth journey.
For me, learning the neuroscience is what helped build the foundation in self-belief. Believing that it’s possible to change a negative habit pattern like drinking is easier to believe if our brains are capable of changing.
Key #2 The times when we are struggling and making mistakes are the best time for brain growth.
With regard to mistakes I use the phrase compassion and curiosity a lot. It’s challenging for people to reframe mistakes in their life and I think that is largely because of something you talk about in the book of “the performance culture” vs the a mistake culture where we celebrate mistakes as way of enhanced learning. It’s important for us to be aware of how we may have been taught this way and how it shapes our mindset for life.
Key #3 When we change our beliefs, our bodies and brains physically change as well.
Self-belief actually is critical to learning...tell me more about how our mindset about being believing we are capable of learning anything fuels our ability to do it.
Key #4 Neural pathways and learning are optimized when considering a multidimensional approach.
Explain what this is and help me understand what it means in life situations….creativity and flexibility are the big takeaway here right?
Key #5 Speed of thinking is not a measure of aptitude. Learning is optimized when we approach ideas and life with creativity and flexibility. I loved the example here of cramming for a test...I think everyone can remember doing that and also that they can’t remember anything that was on the test. They didn’t really learn it. Real learning comes from the new neural pathways and this is always a slow process.
Key #6 Connecting with people and ideas enhances neural pathways and learning.
Part of the reason people give up on learning is because they find it difficult and think they are alone in their struggle.
Value differences, have an open mind...learning from other people.
To learn more about Jo Boaler visit www.youcubed.org
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast, another in my series Alcohol &. This episode we are looking at Alcohol & The Past.
There is one fundamental lesson about the past you need to learn--one that is absolutely key in changing our relationship with alcohol.
This lesson took me decades to learn and decades to apply and I hope you can learn it earlier, better and faster.
The lesson is this: The past only exists today, in what I think about it.
I want you to really let that thought sink in and land with you….the past no longer exists...it’s gone, we can’t change it. We can’t jump in a time machine and rewrite history and because we cannot affect those past circumstances, the ONLY thing we can do NOW is change what we make it mean in our lives.
When it comes to our past stories about alcohol, there are two main ways that it manifests in people’s lives.
- People have a lot of shame,regret and guilt over their past with alcohol. They believe they’ve wronged others, disappointed themselves and in general just can’t let go of those mistakes.
- People use the past as evidence for why they can’t change.
This is an excerpt from my book… “I realized that I was holding on to the past as some sort of validation for my current woes. I used my thoughts about the past to explain my inability to change. I held on to old stories so I could push the blame for my actions onto someone or something else. And the bottom line was this: None of the thoughts I had about my past were serving me. To change my relationship with alcohol, to live my best life now and in the future, I had to stop looking backward. There are thoughts you have about your past that are keeping you stuck and there are thoughts you can find to move you forward."
Here are some questions to ask yourself…
What role has your history played in your life?
What about your history have you been able to use to your advantage?
- What parts of your past tend to get in your way?
- What is your perspective on yourself now?
- What is your perspective on your childhood now?
Are you ready to accept responsibility for the results you have in your life and quit looking to the past for what you want for your future?
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon.
US Kindle
US Paperback
UK Kindle
UK Paperback
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week's episode I'm discussing what's wrong with Alcoholics Anonymous. This isn't a conversation intended to condemn AA for the many people it has helped, but it's important from a historical perspective to understand it's influence on the collective consciousness surrounding alcohol and alcoholism.
Without any scientific basis, Alcoholics Anonymous has become the thought leader for addiction and recovery.
The reasons this is problematic aren't because of AA's low success rate, but because of the mindset AA created that people who misuse alcohol are sick, broken or bad.
AA claims that people are powerless to control alcohol and even for people who simply want to change their habits around drinking, they have developed stories fueled by the AA that they believe about themselves.
For more information on Alcoholics Anonymous visit https://aa.org/
Resources mentioned:
The Sober Truth: Debunking the Bad Science Behind 12 Step Programs and the Rehab Industry
Episode #11
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm talking with Dr. Jud Brewer.
Dr. Jud Brewer is a New York Times best-selling author, neuroscientist, addiction psychiatrist, and thought leader in the field of habit change. He is the Director of Research and Innovation at Brown University’s Mindfulness Center, where he also serves as an associate professor. He is the executive medical director at Sharecare Inc. and a research affiliate at MIT. Dr. Jud has developed and tested novel mindfulness programs for habit change, including treatments for smoking, emotional eating, and anxiety.
We are talking all about his newest book: Unwinding Anxiety: New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind.
Dr. Jud's new approach to anxiety focuses on how anxiety itself becomes a habit. From his own personal experience in medical school as well as his history of treating patients, he came to realize that the same mindfulness techniques that he was successfully applying to smoking and emotinal eating could be applied to anxiety itself (something that was often at the root of the addictive behaviors.)
You can learn about all resources mentioned and apps at Dr. Brewer's website here:
Dr. Jud
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
You can grab two free chapters of my upcoming book here!
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm talking about compelling reasons and why even though self-help gurus talk about "finding your why" having just one "why" may not be enough to change your habits.
Instead have many reasons.
Start with easy reasons and work to find the deeper reasons. Write your reasons down and revisit them often. Keep them front and center in your life. Have more reasons to change your relationship with alcohol than you do to keep your drinking habit.
This episode inspired by Primal Potential podcast episode #903.
Resource mentioned: The Compound Effect by Darren Hardy
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast we continue in our series "Alcohol &" with a conversation about "Alcohol & Bingeing".
My guest is Nicole Christina, a pyschotherapist who has specialized in eating disorders and binge eating for the past 30 years. Our conversation today focuses on how bingeing is rooted in emotional immaturity and how we can uncover thoughts that are creating feelings that we want to escape from.
Distorted thinking can lead to bingeing behavior and whether it's drinking or eating, addressing the underlying thoughts and feelings is key to changing the behavior.
Our conversation shares some of the characteristics of bingeing and how they overlap with alcohol.
Binge drinking is the most common, costly, and deadly pattern of excessive alcohol use in the United States.1,2,3 Binge drinking is defined as a pattern of drinking that brings a person’s blood alcohol concentration (BAC) to 0.08 g/dl or above. This typically happens when men consume 5 or more drinks or women consume 4 or more drinks in about 2 hours.
Learn more about Nicole Christina here.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast, another installation in the "Alcohol &" series. Today the conversation is with Brock Armstrong, fitness coach, podcaster, writer and CBT practitioner and we're talking all about how alcohol, and the science of alcohol, impacts athletic performance.
Our conversation hits on these key points with regards to alcohol and how it can affect our bodies in regards to fitness.
- Dehydration: Brock helps dispel some of the myths around alcohol and whether or not it will dehydrate you.
- Rebuilding Muscle: Can drinking impact your body's ability to build muscle?
- Recovery: Working out while your hungover? Learn why it might be hurting you more than helping.
- Sleep disruption and how that can impair recovery.
We also talk about busting belief systems and how to move our conversations with ourselves from "good" and "bad" behavior to better choices.
This is a great conversation filled with lots of valuable information.
Connect with Brock Armstrong here:
Brock Armstrong
The article that Brock wrote regarding alcohol and exercise:
Exercise and Alcohol
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm thrilled to be speaking to author, podcaster and entrerpreneur Elizabeth Benton.
Elizabeth's book, Chasing Cupcakes is a book I go back to again and again for mindset work.
Here are notes from our conversation:
Rumi quotes:
“Why do you stay in prison when the door is so wide open?” Tell me what you hear most from this quote? Hope Capability/Power?
“Whoever brought me here will have to take me home”: I love the concept of self-change, I Iove the idea of having the power within me to change…but I also highly value coaching and mentors. How do believe coaches and mentors can help self-changers the most?
“Our patterns and stories, no matter how far back they go, can be surrendered and rewritten. We can walk away from them in any moment. Every choice can be change and every moment is a blank slate.”
You say in your podcast intro “Transformation is now.” Can you explain why you are so passionate about now versus today or this week. How does that intertwine with long-term goals?
“This book is a tool that will help you win hard moments. It will help you change unconscious patterns and see the truth in the lies (especially the well-intended ones) you tell yourself. It’s a companion to help you overcome resistance and create success. You won’t be fighting against yourself but rather working with yourself… creating an operating system of being militantly on your own side. It will serve as a guide to the joyful pursuit of your best self instead of a battle against your worst self.
You will create change through evolution, not revolution.”
One of the biggest tools you use in the book and I hear you talk about all the time on the podcast is questions. And learning to ask better questions. How does asking questions help people most? What are some of your favorite questions to ask yourself?
When it comes to overeating, drinking, smoking, shopping anything that people use to buffer away negative emotions lots of times people are focused on stopping the coping mechanism but don’t know how to solve the negative emotion. How do you deal with negative emotions?
Alright I know that you’ve been working on lots of things in your life this last year. You’ve overhauled your business, you’ve recovered from pregnancy and c-section, you’ve been processing grief AND you got pregnant again in 2020. You recently welcomed a baby boy, Roman Ephraim, into your lives—congratulations—but can we agree that it’s just A LOT??
And all the while, you’ve been writing your second book. Can you share with us, what we can look forward to in book #2, and how it expands or breaks away from Chasing Cupcakes?
What excites you most about the future?
Listen to Elizabeth on the Primal Potential Podcast here.
Buy Chasing Cupcakes here.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm talking about using science to guide your alcohol decisions.
In my journey, understanding the science of alcohol helped me reframe my thinking about it. Understanding the risk/rewards analysis and the truth behind all the mixed messages we get from scientific studies is key to helping you change your drinking habits.
Resources used for this episode:
Alcohol as a panacea: Limitations of observational studies
Alcohol—a universal preventive agent? A critical analysis
Low Risk Drinking Definition NIAAA
www.moderation.org
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast we are continuing the series "Alcohol &" with a conversation on Alcohol & Aging. Janet Gourand, the founder and leader of Tribe Sober quit drinking at the age of 63 after years of heavy alcohol use.
Janet is an inspiration to so many and shares her story of multiple "wake-up calls" that were ignored, including a battle with breast cancer until the last when she blacked out and lost almost a full day of memory.
The most important element for Janet's success with sobriety was finding a tribe and she wanted to help others do the same so she created Tribe Sober.
We discuss the health risks of alcohol and aging and how it impacts chronic diseases like hypertension.
We dispell the myths that alcohol improves heart health and what low-risk drinking means as you get older.
Janet has shared an article with Medium on how to stay younger and guess what her number one tip is: Ditch the drink! Read that article here.
You can learn about Janet and her community Tribe Sober at www.tribesober.com
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This week on the podcast I'm delighted to share with you a conversation on Alcohol and Nutrition with Monica Reinagel.
Monica is licensed nutritionist with a Master’s of Science in Human Nutrition. She also went to culinary school. But long before all of that, she went to music school and studied to be an opera singer–which is what she spent the first half of her professional life doing. (Hence her alter-ego, The Nutrition Diva).
Monica and I discuss:
-
How alcohol affects metabolism
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How alcohol can contribute to nutritonal deficiencies.
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We talk about how alcohol impacts health and how people are often unaware of their drinking habits.
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Decreasing alcohol might help you feel motivated to improve your diet and nutrition.
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How drinking more than they want to might be causing you to make worse nutrition choices.
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How creating better choices in nutrition and health can help you become more motivated to drink less.
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We talk about the science of how alcohol interacts with your liver and why eating when you drink is important.
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We talk about low-calorie drinks and why they might not be a great option.
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We talk about planning ahead for alcohol and better food choices and what happens when you don't want to follow the plan.
You can connect with Monica on both the Nutrition Diva podcast or the Change Academy.
Monica's Coaching program is here: Weighless Life
Monica's Nutrition Blog
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
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Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
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 alcohol
Abstinence 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” drinking
Following 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.
This is a non-episode episode. :)
Hear about some upcoming future guests and a quote that I recently heard about the future that I think is worth remembering.
Resources mentioned:
www.listennotes.com
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
Today on the podcast we're talking about not being ready to change your relationship with alcohol and the reasons people have for not "feeling" ready.
There are three basic types of thoughts that people have for why they don't feel ready to change their drinking habits:
1) Procrastinator Thoughts: "I'll start on Monday"
2) Busy/Overwhelm Thoughts: "I'll start when life slows down"
3) Stuck in the Past Thoughts: "I can't start because I've never been successful before"
These thoughts are WHY you don't feel ready. The thoughts cause uncertainty, lack of motivation and in some cases they help us avoid pain and continue with the reward.
We need to think different thoughts so that we will feel differently and take better actions.
Resources Mentioned:
Changing to Thrive
Primal Potential Podcast
Chasing Cupcakes
Episode #11- The Behavior Map/Results Cycle
Personality Isn't Permanent
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
Today on the podcast I'm talking to author Ron Vitale about his books "Let Go and Be Free: 100 Daily Reflections for Adult Children of Alcoholics"
Here's more about the books from Ron's website: Find peace with daily reflections that will help ground you on your life-long journey in overcoming your alcoholic upbringing.
From dealing with ruminating thoughts and anxiety to stopping dysfunctional behaviors that you learned as a child in an alcoholic home, Let Go and Be Free: 100 Daily Reflections for Adult Children of Alcoholics (Volume 1) will help you learn about common traits of Adult Children of Alcoholics, shine a light to dispel the shame you have lived with, and provide easy to learn meditations and visualizations that will help you center yourself and live a healthier life.
We talk about the journey of being adult children of alcoholics and how to overcome self-limiting beliefs and emotional immaturity.
Resources mentioned:
The Biology of Belief
www.ronvitale.com
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
This week on the podcast I'm talking about Six Keys to Changing my Relationship with Alcohol.
These six keys are the ideas that underscored my success in changing my own relationship with alcohol. Embrace these keys to help you change your drinking habits.
- Change is simple but it's not easy.
- Change is Incremental.
- Change is Slow.
- Change Comes with Discomfort.
- Commitment is Key to the process.
- Never Give Up.
To learn more about the Results Cycle check out Episode #11
To hear how about "Trying to Moderate and Hoping to Abstain" check out Episode #17
Low Risk Drinking Limits
Looking for a great alcohol-free mocktail? Check out CLEVER mocktails, made in Canada and distributed in the USA by
BetterRhodes.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.
This week's episode we are taking a deep dive into the science of alcohol and your liver.
- Learn what liver disease is and what causes it.
- Learn all the functions of a healthy liver and why it's so vital that we keep our livers healthy.
- Learn how to improve liver health.
Resource articles for this episode:
https://www.aspenridgerecoverycenters.com/abstain-from-alcohol-to-repair-liver/
https://www.healthline.com/health/liver-rest
https://www.drinkaware.co.uk/advice/how-to-reduce-your-drinking/drink-free-days-get-started/health-benefits-of-drink-free-days
https://www.decanter.com/wine-news/opinion/guest-blog/the-science-of-two-alcohol-free-days-per-week-288604/
For more information on your liver please visit www.liverfoundation.org
For more information on sleep and alcohol listen to Episode #18
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review: Itunes
Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here. This week on the podcast I'm talking to Dr.'s Jim and Janice Prochaska. The Prochaska's are authors, speakers and consultants who have spent most of their professional lives studying the behavior or change. Together they founded their company Pro-Change Behavior Systems, which they sold in 2015. In 2016 they published, Changing to Thrive.
Our conversation focused on the book as it applies to the top threats to your overall health and happiness. The book focuses on the five areas recognized by health professionals as the key to chronic diseases: Overeating/unhealthy diet, smoking, drinking alcohol and lack of exercise, and overarching above all of those is stress.
"Changing behaviors is easier said than done. If you’re like most of us, you have already made repeated attempts to change your lifestyle and improve your well-being without lasting success. You may attribute those failures to things like lack of motivation or the “wrong genes.” But it’s more likely that you simply don’t know how to change.
In this groundbreaking book, James O. Prochaska, PhD, and Janice M. Prochaska, PhD, guide you through a six-stage process designed to help you assess your readiness to change, then tap the inner resources necessary to thrive physically, emotionally, and socially."
Buy Changing to Thrive here.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit
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Follow me on Instagram: @AlcoholMinimalist
Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here. Today on the podcast, I'm welcoming Cutback Coach founders Nick Allen and Ian Anderson.
Cutback Coach is a system for creating a more mindful approach to drinking to help you reach your goals. Our members are seeing major benefits, including a reduction in weekly drinks, improved sleep, a healthier diet, money saved, and an overall improved sense of well-being.
We discuss Nick and Ian's history with alcohol and how their pasts shaped their own relationships with alcohol as well as why they are passionate about helping other people become mindful about their drinking.
Learn the nuts and bolts of Cutback Coach and what makes it such a great tool for changing your drinking habits.
We also talk about the bigger conversation around alcohol and why we need to normalize mindful drinking and be willing to feel like managing our alcohol intake is nothing different than knowing your blood pressure or cholesterol level. With 80% of adults in the United States having drank alcohol in the last year, how we use alcohol in our lives is extremely important.
Abstinence isn't the only choice but reducing our alcohol intake to maximize enjoyment while minimizing harm is the goal.
As a reminder: Cutback Coach is not designed to treat alcohol use disorder (AUD). For resources related to AUD, including how to get support, please visit the NIH website.
To learn more about Cutback Coach visit them here.
Have you grabbed your free e-book? "Alcohol Truths: How Much is Safe?" Go to www.mollywatts.com Join my private FB group "Change Your Alcohol Habit" here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review:
Itunes
Follow me on Instagram: @AlcoholMinimalist
Today on the podcast I'm diving deep on taking the edge off with alcohol and seeking relief by drinking.
I share why you believe that alcohol helps you relax, the science behind what happens in your brain to make you feel relaxed from alcohol. Also how when you drink more than just one drink you put yourself at risk for experiencing increased anxiety when the alcohol is dissipating from your system. Your brain actually increases excitatory neurotransmitters is an attempt to counteract the depressants and as alcohol wears off your left feeling irritable, hyper-sensitive and anxious. For more on this listen to episode # 14 Alcohol and Anxiety (link below).
I also talk about the cultural messages that make drinking after work and before dinner something that is normal and accepted including a little history on "happy hour".
We'll look at what's really behind your need to take the edge off and how mastering the Results Cycle can change your life so that you're not continually seeking relief. For all the details on the Behavior Map and Results Cycle, listen in to Episode #11 Behavior Map and Results Cycle (link below).
The e-book "Alcohol Truths: How Much is Safe" is included in another FREE e-book promotion. 28 different titles all for free!
Click here for more details: https://books.bookfunnel.com/nonfictionmay2021/ca7bz4pbj8
Alcohol and Anxiety Episode #14
Behavior Map & Results Cycle Episode #11
Have you grabbed your free e-book? "Alcohol Truths: How Much is Safe?" Go to www.mollywatts.com Join my private FB group "Change Your Alcohol Habit" here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review:
Itunes
This week on the podcast I'm talking to Dr. Adi Jaffe about his book, The Abstinence Myth.
Adi Jaffe, Ph.D. is a #1 best-selling author (The Abstinence Myth) and a nationally recognized expert on mental health, addiction, relationships and shame. He lectured in the UCLA Psychology department for the better part of a decade and was the Executive-Director and Co-Founder of one of the most progressive mental health treatment facilities in the country - until he started IGNTD.
Dr. Jaffe shares his story of drug addiction, including a stint in jail, recovery in AA/NA, and then his further education in pyschology including a Masters and Ph,D in pyschology. He has gone on to change the narrative on recovery and it doesn't have to be what you've been told. Abstinence doesn't even have to be necessary for recovery.
We talk about the underlying issues of why people struggle with alcohol abuse and why the focus is on the changing the quantity of drinking instead of the underlying issues. Drinking resolves itself when you fix those problems.
We talk about the power of your unconscious beliefs and self-limiting stories. You seek what you choose to pay attention to. What you believe is true is what you your world will confirm to you.
We have the ability to rewrite our beliefs and there is always hope.
Resources Mentioned:
IGNTD
https://www.adijaffe.com/
Bruce Lipton's The Biology of Belief
Adi Jaffe TedX UCLA
Have you grabbed your free e-book? "Alcohol Truths: How Much is Safe?" Go to www.mollywatts.com
Join my private FB group "Change Your Alcohol Habit" here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review:
Itunes
In this episode, Dr. Reid Hester, Ph. D founder and science director of Check Up & Choices discusses the science of alcohol and the truth behind whether or not there is any benefit to drinking alcohol and what successful moderation really looks like.
Reid has been developing digital interventions for people with alcohol and drug problems for 25 years and has published more than 60 papers, books, and book chapters. He is a leader in his field, receiving multiple honors from his colleagues. Reid believes that helping individuals recover from substance misuse can have a significant positive impact on them, their families and their communities.
Our conversation includes:
- Alcohol and Anxiety
- Alcohol and Sleep
- Alcohol and Negative Emotions
- Alcoholism as a Disease
- Drinking Habits
- Urges & Cravings
- Alcohol and Genetics
- SMART Recovery
This conversation is robust and full of great tips and viewpoints.
Dr Reid Hester VITA
CheckUp & Choices
SMART Recovery
Moderation Management
Have you grabbed your free e-book? "Alcohol Truths: How Much is Safe?" Go to www.mollywatts.com
Join my private FB group "Change Your Alcohol Habit" here: https://www.facebook.com/groups/changeyouralcoholhabit
Has this podcast helped you? How about leaving a review:
Itunes
This week on the podcast you'll learn about five myths that keep us drinking alcohol. Myths are really just stories we've been telling ourselves and believing for year. They aren't true.
Myth #1: I'm weak-willed (not disciplined enough, lazy, not strong enough)
This story/thought is rooted in absolute thinking and in the past. I held onto the story that I was someone who lacked discipline and it kept me from proving to myself that I actually was disciplined. Quit looking backward for a path forward. From the words of Corinne Crabtree:
Quit sitting around in your old garbage memories, ruminating over what should've happened, what was wrong about it, and what you wish you could change.⠀⠀
Your past is done. Your future is waiting to be visited.⠀
Myth/Story/Thought #2: I need to take the edge off.
It is one of the thoughts that definitely keeps people drinking alcohol and often drinking more than we want to. It absolutely was another thought that kept my daily drinking habit going. And it’s also one of the areas where I first understood that I got to choose how I felt and could manage my mind when it came to stress.
Myth #3: Alcohol makes things more fun.
Alcohol doesn’t make things more fun. Neither does food, or people or music or any other external circumstance. You create FUN with your thoughts. It’s what you are making alcohol MEAN in your life that is why you believe it’s so true that alcohol makes things more fun.
Myth/Story/Thought #4: I just love the taste of wine (or beer, or whiskey, or whatever other alcoholic drink you choose).
As you know if you’ve listened I’m not exclusively AF and Non-alcoholic beers are something I have used to help me change my drinking habits. What’s amazing is that for a long time I thought I DIDN’T like the flavor of NA beers. What I realized was that even taste can be a matter of choosing thoughts. I prefer NA beer to regular beer on most evenings because i like how I feel when I don’t drink alcohol every day.
Myth #5: I can’t change my drinking because my spouse, partner, friends all drink.
The thoughts I had about what it would be like to NOT drink when my husband drank, or my friends drank or my family drank kept me stuck in my habit for years. Let me just tell you right now my friends...quit waiting for everyone else to change. Stop giving your power to transform your life away to others. Whether or not my husband chooses to drink is his choice. And it has absolutely nothing to do with my own choices.
Resources Mentioned:
Chasing Cupcakes
Corinne Crabtree
Alcohol and Anxiety Episode #14
LET GO of Stress
Personality isn't Permanent
Have you grabbed your free e-book? "Alcohol Truths: How Much is Safe?" Go to www.mollywatts.com
Join my private FB group "Change Your Alcohol Habit" here: https://www.facebook.com/groups/changeyouralcoholhabit
Today on the podcast I'm speaking to Dr. James Maas regarding sleep, sleep deprivation and how drinking alcohol impacts your sleep. Listen in for great tips on how to improve your sleep and why alcohol isn't the answer!
Sleep deprivation is widely prevalent in society and it has several deleterious consequences for your health, cognition and longevity.
Dr. Maas shared a simple quiz on how to know if you are sleep deprived:
1)Does a heavy meal, low dose of alcohol, warm room, or boring meeting make you drowsy?
2) Do you fall asleep within 5 minutes of getting into bed?
3) Do you need an alarm clock to wake up?
4) Do you sleep extra hours on weekends?
5) Are you sleepy right now?
If you answered yes to two or more of these questions you are pathologically sleep-deprived.
Strategies for getting better sleep:
1) Determine your sleep requirement-how many hours do you need? For most people they need at least one hour than what you are getting right now.
2) Go to bed at the same time and wake up at the same time every day.
3) Keep your bedroom cool and no light.
4) No caffeine after 2:00 pm every day.
5) No alcohol within three hours of bedtime.
6) Exercise but not too heavy exercise close to bedtime.
7) Do cognition activities including a "power nap".
To learn more about Dr. Maas visit:
https://jamesmaas.com/
Find his books here: Power Sleep
To learn more about Sleep Doctor products:
Sleep Doctor PM
Have you grabbed your free e-book? "Alcohol Truths: How Much is Safe?" Go to www.mollywatts.com
Join my private FB group "Change Your Alcohol Habit" here: https://www.facebook.com/groups/changeyouralcoholhabit
Today's episode is all about "trying to cut back" on alcohol or "hoping to be good" and why this isn't a strategy that will help you change your relationship with alcohol.
We have to commit to a plan ahead of time to help us change our habits and that requires a decision.
The two reasons people avoid making a plan ahead of time is because
1) They are ashamed of the number of drinks that they are planning for.
2) They fear failure and avoid making a plan because if they don't write down a firm number they can't fail.
Believing that a plan for alcohol ahead of time was something that would help me change my drinking required me thinking new thoughts. Understanding that not meeting the plan did not mean that something had gone wrong, not using it as an excuse to quit trying was critical.
We have to decide on a plan, and we have to commit to evaluating our decisions to not follow the plan with compassion and curiosity. We can't just try to moderate or hope to abstain, we need a plan in place and a commitment to figure out what happened if we drink more than we plan.
Have you picked up your free e-book "Alcohol Truths: How much is SAFE?" Download it at www.mollywatts.com
Join my private Facebook group Change Your Alcohol Habit here:
https://www.facebook.com/groups/changeyouralcoholhabit
This week's episode I'm talking all things moderation with Mary Hickey Reid, Executive Director or Moderation Management.
Moderation Management is a lay-led nonprofit dedicated to reducing the harm caused by alcohol. It's guided self-help to help you moderate your drinking and restore balance in your life. It's a wonderful community with lots of different options for engaging from private forums, online meetings and an active Facebook group where people can find the support that suits them best.
Moderation Management believes in sharing stories to help each other learn. Mary and I talk about her own history, and some of the moderation strategies that have helped her.
We discuss how the stories we tell ourselves create our feelings to take better actions.
Moderation Management offers suggestions and recommendations on how to change your relationship with alcohol. Mary says Moderation isn't the easier choice, abstinence is simpler. Moderation requires mindfulness and a plan.
For more information on Moderation Management visit:
www.Moderation.org
The Facebook group for MM can be found here:
https://www.facebook.com/groups/moderationmanagement
Grab your free e-book "Alcohol Truths: How Much is SAFE?" here! Join the private community "Change Your Alcohol Habit" here!
This week on the podcast I'm delighted to share my conversation with Clare Pooley, author of "The Sober Diaries". This book and Clare's story were a huge inspiration for me while I was changing my drinking habit. The book is a wonderful mixture of humor, science and straight talk.
A little bit about Clare:
After studying Economics at Cambridge University, Clare spent twenty years in the heady world of advertising, producing global and local campaigns for brands like Kit Kat, Huggies nappies, Barclays Bank, Rolex watches, Persil washing powder, and many, many more.
Clare worked hard and played hard and ended up drinking way too much wine, so she quit drinking and started a blog called Mummy was a Secret Drinker.
This blog became a runaway success and led to a publishing deal. Clare's memoir - The Sober Diaries was published in December 2017, followed by a TEDx talk titled 'Making Sober Less Shameful.'
Clare then turned to fiction. Her debut novel - The Authenticity Project - was published last year in thirty-one languages, from Croatian to Korean and Hebrew and spent several weeks on the New York Times bestseller list.
Clare is currently editing her second novel and of course, being "Mummy" to three children too.
I loved talking to Clare all about her experience as she changed her relationship with alcohol and what she's working on now.
Visit her at www.clarepooley.com
Join my private Facebook group!
Pick up your free copy of "Alcohol Truths: How Much is Safe" here.
Do you believe that you need to have a drink to take the edge off? This episode is all about the relationship between alcohol and anxiety.
We'll dive into the science of alcohol and how it effects neurotransmitters in the brain. The therapeutic benefits of alcohol are limited to only one drink when it comes to relaxation.
There is a rebound effect of alcohol when alcohol is dissipating from your system and your brain releases excitatory neurotransmitters in an attempt to counteract the depressant actions of alcohol.
Often times we believe that we need another drink to relieve the anxiety that we caused by drinking in the first place. It can become an endless cycle.
Drinking alcohol can increase anxiety in the brain and learning the science behind that helped me change my relationship with alcohol.
Alcohol Explained
Join my private Facebook group!
Pick up your free copy of "Alcohol Truths: How Much is Safe" here.
What is intuitive drinking? Learn more in today's episode about intutive drinking and what I have in my intuitive drinking toolbox.
Article on "intuitive drinking"
These are the tools I've used to create a peaceful relationship with alcohol: past, present and future.
In combination with understanding and implementing the Behavior Map and Results Cycle that I talked about in episodes 11 & 12, these are the tools I used to break my 30-year daily drinking habit. In addition to practicing the Results Cycle, i.e., writing down my “old” thoughts and choosing new thoughts, here are the four tools I used (and still use) to change my relationship with alcohol.
1) Creating a Drink Plan
When it comes to alcohol we have to bring our decision to drink into the prefrontal cortex and plan ahead of time what to drink and how much to drink. Planning ahead of time means that we aren’t reacting in the moment. We aren’t listening to permission-giving thoughts that don’t align with our long-term goals. We aren’t choosing to drink a drink that we haven’t already planned on. Our adult brain is in charge, not the toddler or child. The process of planning doesn’t have to be complicated, but it does need to happen.
James Clear Continous Improvement
2) Preparing Ahead for Falls/Reviewing Off-Plan Days
Here is what I suggest to prepare yourself for the times when you go “off-plan”. We are going to avoid the “coulda/woulda/shouldas” as well as the “blame game” when we drink more than we intended to. We are first going to write down what the plan was, and what we actually drank. We’re going to write down where we were and who we were with. We are writing down the facts here. Simply and clearly—no judgement. Next, we are going to look back and uncover the thoughts we were having when we chose to drink more than we planned.
3) Education on Alcohol Science
The third tool is not just one tool…its multiple tools and with the exception of this book you are reading, they are not created by me. There is no shortage of literature on alcohol and “quit lit” as it’s called and reading books, listening to podcasts and participating in courses was an important part of the process for me. In addition to reading books about alcohol I also read books on cognitive behavioral therapy, books on personality, habits, and motivation. See some my recommendations below.
4) Community & Motivation
While I can’t subscribe to the twelve steps and have hopefully convinced you that your brain holds the power to your relationship with alcohol, there is certainly value in “finding your tribe”. Whether it’s a Facebook group, a small-group coaching program, or an accountability partner, being around people who are like-minded and focused on changing their daily drinking habits will help you create your peaceful relationship easier and faster.
EDUCATION ON ALCOHOL/ALCOHOL SCIENCE:
Alcohol Explained and Alcohol Explained 2
Drink? The New Science of Alcohol and Your Health
This Naked Mind
How to Change Your Drinking
Rethink Drinking
Moderation Management
PODCASTS:
Rachel Hart
Group Coaching:
30 Day Alcohol Experiment with Annie Grace
Self Coaching Scholars
Take a Break 30-Day Challenge Rachel Hart
Facebook Groups:
Alcohol Explained
HAMS
Moderation Management
Grab 32 FREE self-help books including "Alcohol Truths: How Much is Safe?" Link is valid through March 15, 2021.
FREE Self-Help Books
Join my free private Facebook group. It's private so no one will know you are in there but the group is searchable on Facebook. Click here to join me!
This week's episode extend's last week's conversation talking about the Results Cycle and the Behavior Map. Specifically, we're focusing on the middle of both: emotions. They key to changing your relationship with alcohol is figuring out your feelings.
Figuring out your feelings means:
- We understand that we experience emotions or feelings in different areas of the brain.
- We notice and can describe the physical sensations that are happening in our bodies when we experience emotions.
- We are willing and able to feel all of our feelings without trying to numb them or change them by drinking alcohol—we accept that we aren’t always going to feel happy and content and know with certainty that we can handle all of our emotions.
- We practice choosing thoughts to create the feelings we need to get the results we want in our lives.
James Clear Identity-Based Habits: https://jamesclear.com/identity-based-habits
Free Self-Help Book Promotion! Grab 32 Free books here:
Have you grabbed your free E-book Alcohol Truths: How Much is Safe? Get it here: www.mollywatts.com
Join my private Facebook group for support: https://www.facebook.com/groups/breakingthebottlelegacy
This week's episode I dive into the Behavior Map and the Results Cycle. These tools are my take on Brooke Castillo's self-coaching model. Visualizing the tool in this way, helped me to internalize it and apply it to my drinking habit as well as my life in general.
The Behavior Map helps us understand our own behavior as well as other people. It gives us a way to navigate and to move within it to uncover the different pieces based on where we start inside the Behavior Map.
(Link to image) Behavior Map-Results Cycle Visual
For me learning how to apply the Results Cycle to my drinking habit and understanding the Behavior Map and how it applies to everyone and everything, was the difference in changing my relationship with alcohol permanently.
Other resources mentioned in this podcast:
Brene Brown Podcast with Dr. David Eaglemen
Livewired: The Inside Story of the Ever Changing Brain
Brooke Castillo's Life Coach School
Rachel Hart Podcast
This week on the podcast Molly is talking about how the habit of drinking works in the brain and why this habit seemed "unbreakable" in her own life.
She shares the science of alcohol and how it impacts neurotransmitters including dopamine, the "feel good" cheminal in our brains and is responsible for motivating us to keep doing whatever we're doing that released it. The paradox with alcohol is that it also acts as a depressant, so it simlutaneously makes us feel good and feel bad at the same time.
To change our drinking habit we rely on another aspect of neuroscience and that is neuroplasticity. Your brain can create new neural pathways and to do that you need to think better thoughts.
Molly also shares why urges and cravings do not mean that anything has gone wrong, and why learning to allow and urge or craving is actually what willpower is all about. You don't have to grit your teeth and resist the urge to drink for the rest of your life.
Resources mentioned:
Atomic Habits
The Power of Habit
Live HAPPIER Longer Podcast: The Science of Habits
Live HAPPIER Longer Podcast: How to Build a New Habit
Live HAPPIER Longer Podcast: How to Break Habits that Don't Serve You
For your free e-book "Alcohol Truths: How Much is Safe?" please visit www.mollywatts.com
Join my private Facebook group for support and community: https://www.facebook.com/groups/breakingthebottlelegacy
This week's episode is the first dive into Molly's life as an adult child of an alcoholic. She shares information she learned while researching the Breaking the Bottle Legacy book. Her research included conversations with other adult children of alcoholics and the NY Times bestseller, Adult Children of Alcoholics
From the book, Molly shares some of the thirteen characteristics outlined by Dr. Woititz that have been most prevalaent in her own life. She also shares information from Dr. Woititz regarding characteristics of alcoholics that are oftened taught to children and become learned behaviors for adult children of alcoholics.
One of the common causes for addiction is emotional immaturity and Molly dives deeper into how this was modeled for her by her own mother and lead to her own dysfunctional habit with alcohol.
Becoming aware of the where of the characteristics of emotional immaturity can help you uncover your own thinking fueling habits that don't serve you. Understanding the past allows you to hold it in a different way now and it only exists in how you think about it today.
From Adult Children of Alcoholics, Janet Woititz, 1983, 1990.
- Adult children of alcoholics guess at what normal behavior is.
- Adult children of alcoholics have difficulty following a project through from beginning to end. 3. Adult children of alcoholics lie when it would be just as easy to tell the truth.
- Adult children of alcoholics judge themselves without mercy.
- Adult children of alcoholics have difficulty having fun.
- Adult children of alcoholics take themselves very seriously.
- Adult children of alcoholics have difficulty with intimate relationships.
- Adult children of alcoholics over-react to changes over which they have no control.
- Adult children of alcoholics constantly seek approval and affirmation.
- Adult children of alcoholics usually feel that they are different from other people.
- Adult children of alcoholics are super responsible or super irresponsible.
-
Adult children of alcoholics are extremely loyal, even in the face of evidence that the loyalty is undeserved.
-
Adult children of alcoholics are impulsive. They tend to lock themselves into a course of action without giving serious consideration to alternative behaviors or possible consequences. This impulsivity leads to confusion, self-loathing and loss of control over their environment. In addition, they spend an excessive amount of energy cleaning up the mess.
Characteristics of Alcoholics from "Adult Children of Alcoholics" and "Love on the Rocks" , Janet Woititz
- excessive dependency
- inability to express emotions
- low frustration tolerance
- emotional immaturity
- high level of anxiety in interpersonal relationships
- low self-esteem
- grandiosity
- feelings of isolation
- perfectionism
- ambivalence toward authority
- guilt
For more information go to https:www.mollywatts.com
For free support changing your relationship with alcohol join my private Facebook Group: https://www.facebook.com/groups/breakingthebottlelegacy
In this episode of Breaking the Bottle Legacy, Molly interviews one of Britain's leading alcohol experts. Professor David Nutt is a neuropharmacoligist and has spent his career researching drugs and specifically psychopharmacology— the study of the effects of drugs on the brain, from the perspectives of both how drug treatments in psychiatry and neurology work, and why people use and become addicted to some drugs, such as alcohol. Dr. Nutt is recognized as one of the top researchers in the world and has published over 500 original research papers in psychopharmacology.
Molly and David discuss his latest book, Drink? The New Science of Alcohol and Your Health.
In the book Nutt outlines the scientific impacts on the brain from alcohol as well as other physical risks. He also shares science that supports why alcohol may be positive for your social health.
Says Nutt in the introduction: "My position has always been: Alcohol is a drug and one that shouldn’t be taken lightly. This may sound odd in our culture, where having a drink and indeed getting drunk is broadly acceptable. But it’s a position most doctors, scientists, and addiction experts take too, given the enormous amount of damage alcohol does to people’s health and to society."
Nutt's "view is, try to reduce how much you are drinking as much as you can toward the recommended limit while maximizing your fun and pleasure. And have at least two days off a week."
Molly asks Professor Nutt specifically about how genetics plays into addiction and if he believes in the "alcoholic gene".
You can find "Drink? The New Science of Alcohol and Your Health" here: Drink? The New Science of Alcohol and Your Health
For your free E-book "Alcohol Truths: How Much is Safe? " please visit www.mollywatts.com
Join our PRIVATE Facebook group for community and support:
Breaking the Bottle Legacy Facebook Group
Have you tried taking an extended break from drinking? Tune in to this week's episode as Molly Watts details the five benefits she is noticing while participating in #Dryuary.
There are scientific reasons that taking a break is good for you and Molly shares both science and her own experience from January's successful month off alcohol.
Molly discusses her own journey and why taking a break in the beginning was not something that she even considered and why doing it now has proved so beneficial.
Reason #1: You'll sleep better.
For more information alcohol and sleep visit: American Sleep Association: Alcohol & Sleep
Read Alcohol Explained for more on how alcohol affects your sleep.
Reason #2: Your Liver will thank you.
Reason #3: You'll Have Reduced Anxiety
This is covered extensively in Alcohol Explained and was very noticeable in Molly's experience during Dryuary.
Reason #4: You'll Have more Time and Energy
Reason #5: It allows you to really evaluate your drinking habits
This episode references the Live HAPPIER Longer podcast episode #6 on the science of sleep and Alzheimer's prevention.
Live HAPPIER Longer Episode #6
For more information on Dryuary or to sign up for 2022, visit www.dryuary.org
More information on moderation can be found at www.moderationmanagement.org
In this episode of the Breaking the Bottle Legacy, Molly talks with William Porter, author of Alcohol Explained and Alcohol Explained 2.
William's decision to stop drinking came after unsuccessful stints in AA, where he struggled with the lack of science and logical information. He says that even while he was drinking he sought to understand what effects alcohol was having on him and why people, including himself drank in the first place. In the introduction of Alcohol Explained, William says: The purpose of the book is to provide an understanding of alcohol consumption, alcoholism and addiction generally and to provide a practical solution for those wanting to quit.
The book has includes his own research and experience with alcohol. Our conversation covers how alcohol changes brain chemistry and that the brain has a reaction of anxiety when the sedating effect of alcohol wears off. He shares that the difference between someone who has an off switch when it comes to alcohol and someone who reaches the tipping point that when you have the unpleasant anxious feeling that you need/want another drink to get rid of that feeling.
We discuss whether or not moderation is possible and according to Will, you will always be dealing with the craving for the next one to get rid of the unpleasant anxious feeling. We also touch on alcoholism and genetics and how you become addicted to alcohol.
William has written:
Alcohol Explained
Alcohol Explained 2
Diet & Fitness Explained
You can learn more about William Porter at www.alcoholexplained.com
Alcohol Explained Facebook Group
To get help and support in changing your daily drinking habit, please get your free report: "Alcohol Truths: How much is SAFE?". Download it at www.mollywatts.com
In this episode of Breaking the Bottle Legacy you'll hear from Kenneth Anderson, CEO and founder of HAMS.
Kenneth shares his journey and the experience he had in AA that he says nearly killed him. The idea that he was powerless and alcohol was all-powerful was something that he categorically did not accept and he ended up in detox trying to imagine a different type of recovery program that empowered people to make their own decisions about alcohol. That was really the beginning of HAMS according to Anderson. After working as the online director of Moderation Management, and volunteering at Access Works in NYC, eventually Anderson left MM and started HAMS in 2007.
The HAMS Harm Reduction Network provides information and support for people who wish to reduce the harm in their lives caused by the use of alcohol or drugs. HAMS
neither encourages nor condemns alcohol use or alcohol intoxication. HAMS recognizes recreational intoxication as a reality and seeks to reduce harms associated with it. HAMS
believes in the autonomy of the individual and supports each individual's choice of a goal vis a vis alcohol - whether the goal is safer drinking, reduced drinking, or quitting.
HAMS supports every positive change.
Anderson published his book "How to Change Your Drinking" in 2010 and has been Executive of HAMS since it's inception.
Learn about the 17 elements of HAMS, why "better is better" and constructive ideas on how to change your drinking with Kenneth Anderson. Anderson and April Smith co-edited "Better is Better" a book of success stories from HAMS which is also available for sale now on the website.
HAMS
For a great community visit the HAMS facebook community here:
https://www.facebook.com/groups/harmreduction/
One of the questions people often ask about drinking alcohol is how much is safe?
In this episode of Breaking the Bottle Legacy, Molly Watts discusses the idea of safety in terms of physical health, social health and financial health. When evaluating your decision to drink or not, the advice offered here is to use the best data you can to create your own risk/rewards analysis.
There are considerations to make when choosing to drink and there may be valid reasons as to why you want to include alcohol as a lifestyle choice.
Research indicates that alcohol offers no health benefits that outweigh the health harms for our physical health. If you do not already drink, the recommendation is that you should not start drinking for any proposed health benefit.
If we accept the fact that alcohol is not offering health benefit, then the goal becomes harm reduction. The therapeutic effects of alcohol are very limited and are dose-dependent. To offer any positive effect, alcohol should be consumed in limited amounts.
Beyond physical health, our social health is important and also offers some physical health benefits when we are socially healthy. To that end, alcohol has been show to increase social behaviors and has been a part of cultural and social growth for centuries. For this reason, it is reasonable to want to include alcohol as a part of social interactions.
Lastly, alcohol presents an opportunity cost when it comes to financial health. It's important to be aware of the money that you spend on alcohol and to make sure that it aligns with your long-term financial goals.
In the end, you need to evaluate your relationship with alcohol in all areas: physical health, social health and financial health to determine what is a safe level for you.
For a FREE report "Alcohol Truths: How much is SAFE?" please visit www.mollywatts.com
In this two-part series of Breaking the Bottle Legacy, we'll explore challenges to creating your peaceful relationship with alcohol. The power to create a peaceful relationship with alcohol sits squarely on top of your shoulders--namely inside your head and in your own brain. The challenges to your power include science, society and industry.
This is part two of the series, and in this episode we'll be discussing the challenges from society and the alcohol industry to your peaceful relationship with alcohol.
Societal messages about alcohol are everywhere and they've been a part of the unconscious stories you've believed about alcohol since before you ever drank. Our culture glamorizes alcohol and makes it seem like something we need to have. The messages are simultaneous that drinking alcohol is fun, sophisticated and it's the socially accepted default, where as not-drinking is suspicious. Once you realize that the message isn't actually true, it's just part of our culture's story about alcohol you won't be able to ignore how many messages you are exposed to on a daily basis. The acceptance and prevelance of alcohol in our society, challenges your peaceful relationship with alcohol.
Our attitudes and opinion's as a society are impacted by the alcohol industry itself. The reason that the alcohol industry challenges your peaceful relationship with alcohol, is because they have a very vested interest in keeping you drinking. Messages that focus on the harmful effects of alcohol are overshadowed by the "Drink Responsibly" campaign pushed by "big alcohol". You will need to create a peaceful relationship with alcohol knowing that alcohol will most likely be readily available to you for the rest of your life. The alcohol industry will make sure of that.
For more information on how to create a peaceful relationship with alcohol visit www.mollywatts.com.
In this two-part series of Breaking the Bottle Legacy, we'll explore challenges to creating your peaceful relationship with alcohol. The power to create a peaceful relationship with alcohol sits squarely on top of your shoulders--namely inside your head and in your own brain. The challenges to your power include science, society and industry.
The first is the science of alcohol and includes both chemistry and neuroscience.
The chemistry of alcohol challenges your peaceful relationship wth alcohol because of its biphasic effect on your brain's neurotransmitters and because it's positive effect is so limited. Molly Watts explains how alcohol has both a depressant and stimulant action in the brain. The positive therapeutic effect is very limited, and quickly turns negative above a blood alcohol content of .05%. For most people that means no more than one drink and even then individual conditions such as age, gender, weight, temperature make it impossible to predict.
The unpredictability of alcohol's chemical reaction in your body makes it a challenge creating a peaceful relationship with alcohol.
The second science that challenges your relationship with alcohol is neuroscience. Put simply, alcohol triggers your brain's reward center and when you drink repeatedly over time, the brain works to engrain the habit of drinking. Your brain is simply is doing what it has evolved to do by committing behaviors to habit to increase it's own efficiency. Because alcohol causes a release of dopamine it tricks the brain into believing that alcohol is good for us, and necessary for our survival.
In the next episode, we will discuss how society and industry challenge your power to create a peaceful relationship with alcohol.
In the first episode of Breaking the Bottle Legacy, host Molly Watts shares her beliefs surrounding alcohol and how you can create a peaceful relationship with alcohol: past, present and future. This podcast is dedicated to adult children of alcoholics who are drinking more than they want to, and who struggle with anxiety and fear of becoming an alcoholic like his/her parent.
The show is based in science and explores the truths about alcohol and whether or not genetics is to blame for your strong desire to drink.
Molly talks about the history of her own mother who drank for more than 40 years. Despite the impact of her mother's alcohol abuse on her life, Molly developed her own daily drinking habit of more than 30 years. She believed that being perpetually anxious and worried about her drinking was the price she would have to pay as the adult child of an alcholic because being able to change her drinking habits seemed impossible.
Until she learned that she wasn't powerless and she could completely change her relationship with alcohol. Now she is sharing that knowledge and the tools she used with her listeners.
www.mollywatts.com
https://www.facebook.com/groups/breakingthebottlelegacy
https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/understanding-alcohol-use-disorder
https://www.cdc.gov/chronicdisease/resources/publications/factsheets/alcohol.htm
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