Show notes
In this episode of the Alcohol Minimalist Podcast, I’m joined by Mike Hardenbrook—author of No Willpower Required and host of the Journey to the Sunny Side podcast—for a conversation that’s been a long time coming.
Mike’s story will resonate with anyone who’s ever struggled with drinking more than they want to but never felt “out of control” enough to warrant a label. His approach to habit change is science-forward, rooted in neuroscience and behavioral psychology, and deeply aligned with our core belief at Alcohol Minimalist: you are not powerless.
Together, we discuss:
- How Mike’s drinking slowly crept into a habitual nightly loop—despite a successful life and healthy routines.
- Why the traditional “powerless” model of alcohol change never resonated with him—and why he decided to write a book for people like him.
- What it means to truly “rewire” your drinking habit and how Mike used curiosity, experimentation, and mindset shifts to get there.
- Our shared belief in empowering people through understanding their brains—and how that changes everything.
- The role of alcohol as a “light switch” for the brain, and why the reward loop gets so entrenched for daily drinkers.
This is a real, down-to-earth conversation between two people who have both experienced the challenges of breaking a long-term drinking habit and emerged with a science-backed, compassionate way forward.
If you’ve been trying to drink less but feel stuck, this episode is for you. And if the idea of change without willpower sounds too good to be true, give this a listen—you may find a new path forward.
About Mike Hardenbrook:
Mike is the author of No Willpower Required: A Neuroscience Approach to Change Your Habits with Alcohol and the host of the Journey to the Sunny Side podcast. He also works with the alcohol habit-change app Sunnyside, where he helps others build sustainable, science-based strategies to drink less.
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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.
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