Alcohol Minimalist: Mindful Drinking & Behavior Change

Latest Episodes:

Think Thursday: Rumination-What, Why and How to Stop! Jan 16, 2025

Show notes

In this Think Thursday episode, we're diving deep into the concept of rumination—the exhausting cycle of repetitive, negative thinking. Molly breaks down why our beautiful, brilliant human brains get stuck in this mental quicksand and how it can sabotage our progress, especially when trying to change habits like drinking. More importantly, you'll learn science-backed strategies to interrupt this cycle and start moving forward

Key Topics Covered:

What is Rumination? Understanding how repetitive negative thinking traps us in unproductive loops.
Why Do We Ruminate? Exploring how our brains are wired for survival and how modern-day emotional threats trigger overthinking.
The Impact of Rumination: How chronic rumination fuels anxiety, depression, and stress, keeping us stuck in habits that don't serve us.
Five Science-Backed Strategies to Stop Rumination:
1. Switch from "Why" to "How": Move from self-criticism to solution-focused thinking.
2. Purposeful Distraction: Engage your mind and body in meaningful activities to break negative loops.
3. Practice Self-Compassion: Speak to yourself kindly and interrupt self-criticism.
4. Set a Problem-Solving Time Limit: Contain overthinking with intentional time boundaries.
5. Name It to Tame It: Label your thoughts to create distance and diminish their power.

Actionable Challenge:
This week, when you catch yourself spiraling into overthinking, visualize a big red stop sign. Pause, breathe, and ask yourself: What kind of thought is this? Then label it without judgment. This simple act is the first step toward lasting change.
Resources Mentioned:

📖 Dr. Susan Nolen-Hoeksema – Women Who Think Too Much: How to Break Free of Overthinking and Reclaim Your Life: A powerful guide on how women can overcome the cycle of rumination and take control of their thoughts.
Buy on Amazon
📚 Dr. Ethan Kross – Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: Discover how to manage your inner voice for better mental well-being.
Buy on Amazon
💙 Dr. Kristin Neff on Self-Compassion: Explore self-compassion practices and research.
Visit Self-Compassion.org
🎧 Related Episode on Worry: Dive deeper into how to manage worry and anxiety.
Listen Now

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Changing Your Beliefs About Alcohol (& Yourself) Jan 13, 2025

Show notes

In this insightful episode, Molly Watts dives into the power of challenging and changing your core beliefs about alcohol and yourself. As many navigate Dry January or strive to build a peaceful relationship with alcohol, Molly shares how deeply ingrained beliefs can keep us stuck in unwanted habits. Drawing inspiration from Think Again by Dr. Adam Grant, she discusses how curiosity and resilience can lead to meaningful change.

Key Topics Discussed:

Challenging Dry January Setbacks:
- Molly encourages listeners not to use one "off-plan" drinking day as proof they can't change.
- She emphasizes meeting yourself where you are and focusing on small, consistent actions aligned with long-term goals.
Core Beliefs About Alcohol:
Molly revisits the five deeply held beliefs about alcohol that often drive drinking habits:
- Alcohol relieves stress. (Episode 158)
- Alcohol makes things more fun. (Episode 159)
- Alcohol creates connections. (Episode 160)
- Alcohol is a reward. (Episode 161)
- Alcohol keeps me going. (Episode 163)

She explains how these beliefs contribute to desire and how science contradicts many of them.

Self-Limiting Beliefs:
- Beyond alcohol, Molly discusses the stories we tell ourselves, like "I can't have fun without drinking" or "I've failed before, so I'll fail again."
- She highlights the importance of questioning whether these beliefs are always true.
The Power of Rethinking (Inspired by Think Again):
Molly introduces Dr. Adam Grant's insight:
"Most of us spend too much time thinking about how to get people to think like us and too little time thinking about how to get ourselves to think differently."
- She emphasizes developing mental flexibility by embracing curiosity and the willingness to be wrong.
Three-Step Framework for Changing Beliefs:
- Get Curious: Ask, What if I'm wrong about this?
- Embrace Being Wrong: Recognize that being wrong isn't failure—it's growth.
- Practice Resilience: Accept that change takes time and keep moving forward despite setbacks.
Rewriting Self-Limiting Beliefs:
- Molly offers actionable steps to identify and challenge limiting beliefs.
- Example: Replace "I can't manage stress without drinking" with "I'm learning to manage stress with healthier tools like exercise or mindfulness."
The Role of Curiosity and Resilience:
- Molly stresses that curiosity helps uncover blind spots, while resilience allows us to keep going despite challenges.

Recommended Resources:

Book Mentioned: Think Again by Dr. Adam Grant
Alcohol Minimalist Programs:
- Drink-Less Success– 30-Day Mini-Program
- Making Peace with Alcohol – 12-Month Group Coaching
- Proof Positive – 12-Week 1:1 Coaching for Women
App Recommendation: Sunnyside for tracking

Action Steps:

Identify One Core or Self-Limiting Belief: Write it down and ask, Is this always true?
Challenge and Replace It: Develop a new, empowering belief to practice daily.
Stay Curious and Resilient: Keep questioning old stories and be patient with your progress.

Connect with Molly:

Website: www.mollywatts.com
Facebook Group: Alcohol Minimalists: Change Your Alcohol Habits
Email: molly@mollywatts.com

Closing Thoughts:

Molly leaves listeners with this empowering reminder:

"When we change what we think, we change how we feel. When we change how we feel, we change how we act. And when we change how we act, we get different results in our lives."

Until next time, choose peace.

Have episode suggestions or questions? Reach out to Molly at molly@mollywatts.com. Let’s continue this conversation and grow together!

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Think Thursday: Understanding Dopamine & How to Stabilize It Jan 09, 2025

Show notes

In this week’s Think Thursday, Molly dives into the fascinating role of dopamine—a neuromodulator at the core of motivation, habits, and long-term satisfaction. With Dryuary underway, this episode is your guide to understanding how dopamine works, why it influences how you feel during a break from alcohol, and what you can do to naturally boost dopamine levels.

What You’ll Learn:

Why dopamine is more about seeking rewards than experiencing them.
How activities like eating, exercise, and alcohol affect dopamine differently.
Why Dryuary can leave you feeling flat and how to overcome it.
Science-backed strategies to balance dopamine and feel motivated, including movement, mindfulness, and effort-based rewards.

Key Takeaways:

Dopamine loves novelty and challenges—use Dryuary to explore new activities.
Movement and creativity are powerful tools to reset your dopamine system.
Social connection and gratitude are key to lasting happiness.
Celebrate your progress, focus on what you’re gaining, and shift your mindset to boost joy and satisfaction.

Resources Mentioned:

Healthy Dopamine Boosters Guide: Download this free guide packed with simple, science-backed ways to support your brain during Dryuary and beyond. [Download here].
Sign up for free group coaching sessions during Dryuary: [Subscribe here].

Connect with Molly:

Next Steps:
If you’re navigating Dryuary or exploring your relationship with alcohol, this episode is a must-listen. For more support, grab the Healthy Dopamine Boosters Guide and join the free coaching sessions this month.

Choose peace, and have a great week!

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Unpacking the US Surgeon General's Advisory: Alcohol & Cancer Risk Jan 06, 2025

Show notes

In this episode of The Alcohol Minimalist Podcast, we're diving deep into the recent advisory issued by the US Surgeon General regarding alcohol and its link to cancer risk. Molly explores the science behind the headlines, unpacking the data and presenting a balanced view to help you make informed decisions about your drinking habits.

We cover:

A breakdown of the Surgeon General's advisory on alcohol and cancer, including the seven types of cancer linked to alcohol consumption.
Understanding absolute risk vs. relative risk when evaluating cancer risk associated with alcohol.
The carcinogenic effects of ethanol and how alcohol influences our DNA, inflammation, and hormone levels.
How taking part in “Dry January” offers more than just a break from alcohol—it’s a chance to evaluate your habits and redefine your relationship with drinking.
Why focusing on the why behind your drinking habits can lead to sustainable change.

Plus, Molly shares practical tips for navigating your journey as an Alcohol Minimalist, offering strategies to reduce drinking without judgment.

Resources Mentioned in This Episode:

[Surgeon General’s Advisory on Alcohol and Cancer Risk (PDF)]
[Sunnyside App] – Molly’s top pick for tracking your drinking and creating sustainable change.
Podcast Episode on Global Risk

Key Takeaways:

Even small amounts of alcohol can increase the risk for specific cancers, including breast cancer for women and esophageal cancer for everyone.
The importance of personalizing your approach to Dry January—whether fully alcohol-free or simply adding more alcohol-free days.
How shifting from shame-based narratives about alcohol to informed, science-forward thinking empowers you to take control of your habits.

New to the podcast? Download the Podcast Listening Guide.

Want to schedule a call to talk about how I work with people? Click here for a FREE call.
Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist

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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Think Thursday: Chronic Stress- How it Affects Your Brain Jan 02, 2025

Show notes

Episode Summary:
In this Think Thursday episode, host Molly Watts explores the profound impact of chronic stress on the brain and its implications for behavior change. Molly delves into the role of the amygdala, the brain's stress responder, and how "amygdala hijacking" can derail rational thinking and decision-making. Drawing on concepts from her book Breaking the Bottle Legacy and the insights of Dr. Aditi Nerurkar, Molly explains the science behind chronic stress and offers actionable strategies to manage it effectively. Whether you're working on your relationship with alcohol or tackling other habits, this episode is packed with insights to help you re-engage your logical brain and make intentional choices.

What You'll Learn in This Episode:

The Role of the Amygdala:
- How the amygdala processes emotions, especially fear and anxiety.
- The concept of "amygdala hijacking" and its impact on rational thinking.
Chronic Stress and Its Effects:
- How chronic stress keeps the amygdala in a state of heightened alertness.
- The ways chronic stress impairs the prefrontal cortex, making it harder to think clearly and resist impulses.
Behavior Change and Chronic Stress:
- How stress interferes with the Behavior Map-Results Cycle from Breaking the Bottle Legacy.
- The importance of recognizing and addressing learned stress patterns.
Actionable Strategies to Manage Chronic Stress:
- Mindfulness and Cognitive Reframing: Learn to reframe stress-driven thoughts constructively.
- Deep Breathing: Activate your parasympathetic nervous system with a simple breathing exercise.
- Physical Activity: Discover how movement reduces stress hormones and boosts endorphins.
- Connection: Understand the power of social support in accessing your logical brain.

This Week’s Action Step:
Choose one stress-reducing practice to implement daily this week. Molly recommends starting with deep breathing:

Inhale for 4 counts, hold for 4 counts, and exhale for 6 counts.
As you breathe, scan your body for tension and visualize releasing it with each exhale.
Do this in the morning, after work, or before bed for a simple yet powerful way to manage stress.

If you take on this challenge, share your experience in the Alcohol Minimalist Facebook group or email Molly at molly@mollywatts.com.

Resources Mentioned:

Breaking the Bottle Legacy by Molly Watts
Dr. Aditi Nerurkar’s work on stress and resilience
Alcohol Minimalist Facebook Group

Connect with Molly:

Website: www.mollywatts.com
Email: molly@mollywatts.com
Facebook: Alcohol Minimalists Facebook Group

Take the Next Step:
If you enjoyed this episode, leave a review and share it with someone who might benefit from learning about the science of chronic stress and behavior change.

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Chronic Shame & Alcohol with Sally Smith Dec 30, 2024

Show notes

This week on the podcast I'm joined by Sally Smith. Sally is a London based psychotherapist supporting people with personal development and she is also a fitness trainer and body transformation coach running her 8 week SHRED program both online and in person 4 times a year.

I've had the opportunity to work with Sally personally and our messages aligned so much that I thought it would be valuable for us to share this conversation.

Listen in as we dive into topics like chronic shame, trauma and how these often lead to alcohol misuse.

Learn more about Sally Smith here:
www.sallysmith.life

www.blackheath-bootcamp.co.uk

www.theshredprogramme.co.uk

New to the podcast? Download the Podcast Listening Guide.

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist

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.

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Think Thursday: Your Brain-What We Know and What We're Learning Dec 26, 2024

Show notes

Episode Overview:
Welcome to another Think Thursday episode of the Alcohol Minimalist Podcast! This week, we’re diving into one of my favorite topics—your beautiful, brilliant human brain. In this episode, we’ll explore some of the incredible things modern science has revealed about the brain, share two inspiring stories from Norman Doidge’s groundbreaking book The Brain That Changes Itself, and reflect on the mysteries that still surround this extraordinary organ.

This episode is all about wonder, hope, and curiosity—everything you need to appreciate the masterpiece inside your skull.

What You’ll Learn in This Episode:

A brief history of neuroscience and how our understanding of the brain has evolved over the last century.
The story of Cheryl Schiltz, who overcame a debilitating loss of balance by retraining her brain to adapt in remarkable ways.
The inspiring journey of Dr. Michael Moskowitz, a chronic pain specialist who used his knowledge of neuroplasticity to rewire his brain and overcome relentless pain.
Exciting developments in brain science, including how meditation changes brain structure and the potential of brain-computer interfaces to restore lost abilities.
A reflection on the mystery of consciousness and the unique, deeply personal nature of your brain.

Why You Should Listen:
This episode will leave you feeling inspired and amazed by the adaptability and resilience of your brain. Whether you’re tackling a challenge, learning something new, or simply curious about neuroscience, this conversation is sure to ignite a sense of wonder about what your brain can do—and what it might still be capable of.

Key Quotes from the Episode:

"Your brain isn’t just a passive recipient of experience; it’s an active participant in shaping it."
"Even when something as fundamental as balance is disrupted, the brain can find a way to adapt and heal."
"Your brain is not only a scientific marvel; it’s deeply personal. It holds your memories, your dreams, and everything that makes you, you."

Resources and Recommendations:

Book Recommendation: The Brain That Changes Itself by Norman Doidge. This book is a fascinating dive into the science of neuroplasticity and the incredible stories of people who’ve harnessed the brain’s ability to heal and adapt.
Podcast Episodes on Neuroplasticity: Check out past Think Thursday episodes where we’ve explored the science of how your brain can change itself.

Connect with Molly:

Website: Alcohol Minimalist
Join the conversation in the Alcohol Minimalists Facebook Group for more inspiration and community support.
Follow on Instagram for daily tips and insights.

Call to Action:
If you enjoyed this episode, don’t forget to subscribe, rate, and review the Alcohol Minimalist Podcast. Share this episode with anyone who could use a little inspiration about the power of their brain!

Closing Thought:
“Your brain is capable of incredible things. Keep wondering, keep learning, and keep appreciating the beautiful, brilliant brain that powers your life.”

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The Science of Alcohol Mitigation Drinks with Monica Reinagel Dec 23, 2024

Show notes

This week on the podcast I'm joined by friend of show, Monica Reinagel, to talk about the science behind alcohol recovery drinks. We're diving into two products, Zbiotics and Sure Shot, to discuss the science behind them and whether or not we should believe the claims they are making.

Resources mentioned:
Nutrition Diva Podcast
Change Academy Podcast
Learn more about Monica: https://www.wellnessworkshere.com

New to the podcast? Download the Podcast Listening Guide.

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist

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.

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Think Thursday: How Mindset Impacts the Body's Biology Dec 19, 2024

Show notes

Welcome to Think Thursday from The Alcohol Minimalist Podcast! Think Thursday dives into brain health, neuroscience, and the transformative power of mindset. This week, we’re exploring groundbreaking research by Dr. Alia Crum, a health psychologist from Stanford University, and her studies on how our beliefs and mindsets influence physical and psychological reality.

Key Topics Covered

The Science of Mindset:
- Discover how Dr. Alia Crum's pivotal studies reveal that mindset is not just a mental state but a powerful force that shapes our biology and behavior.
- Learn how Dr. Crum's early inspiration came from her mentor, Dr. Ellen Langer, who suggested exercise could be a placebo.
Breakthrough Studies:
- The Hotel Housekeepers Study: How reframing physically demanding work as exercise led to measurable health benefits, including weight loss and reduced blood pressure, without changes in behavior.
- The Milkshake Experiment: Participants' hunger hormones responded to the perceived calorie content of identical milkshakes, showcasing the body's biological response to mindset.
- Stress Reframing: Viewing stress as a tool for growth helped participants manage physical symptoms better and feel more engaged in their work.
Practical Applications for Your Relationship with Alcohol:
- Reframe challenges as growth opportunities. Instead of "I can’t drink," try "I choose not to drink because it aligns with my goals."
- Celebrate small wins, such as opting for a non-alcoholic drink, to reinforce positive beliefs and behaviors.
Daily Exercises to Empower Your Mindset:
- Visualization: Spend 2-3 minutes daily imagining your success.
- Affirmations: Repeat empowering phrases like “Every choice is a chance.”
- Journaling: Document three gains each day to rewire your brain for positivity.

Featured Experts & Resources

Dr. Alia Crum
Learn more about her studies on mindset and health: Stanford Mind & Body Lab.
Dr. Ellen Langer
Explore her pioneering work on mindfulness: Langer Mindfulness Institute.
Additional Recommendations:
- Neuroplasticity insights from Dr. Andrew Huberman's research: Huberman Lab Podcast.
- The placebo effect explored by Dr. Fabrizio Benedetti: PubMed Articles.
- Dr. Carol Dweck's book Mindset on fostering growth-oriented beliefs: Buy on Amazon.

Molly's Takeaway:

Mindset is your superpower. By consciously choosing and repeating thoughts, you can reshape your brain and behaviors. Whether it's stress, alcohol, or life goals, your beliefs directly impact your reality. Start today—reframe your next challenge and visualize your best self.

Links & Community

Join our private Facebook group: Alcohol Minimalists: Change Your Alcohol Habits
Access free resources and tools to support your journey: Alcohol Minimalist Resources.

Call to Action:

What belief can you shift today to align closer with your goals? Share your thoughts and wins with us in the group or tag @alcoholminimalist on Instagram!

For more episodes on the science behind alcohol and mindset, subscribe to The Alcohol Minimalist Podcast on your favorite platform:

Choose peace, and we’ll see you on Monday! 🌟

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High Intensity Drinking & The Holidays Dec 16, 2024

Show notes

What is the difference between binge drinking and high-intensity drinking? Tune in to this episode and learn what the terms mean. AND ask yourself if the holidays have traditionally created opportunities for you to indulge in either binge drinking or high-intensity drinking.

New to the podcast? Download the Podcast Listening Guide.

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist

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.

★ Support this podcast ★

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