Alcohol Minimalist: Mindful Drinking & Behavior Change

Latest Episodes:

Think Thursday: Does Giving Up Alcohol Make You Feel Deprived? Oct 03, 2024

Show notes

This week on Think Thursday we're talking about the deprivation mindset, particularly in the context of changing one's relationship with alcohol. Host Molly Watts explains that deprivation, in its true sense, refers to the lack of essentials like food or oxygen, whereas the feeling of deprivation when cutting back on alcohol is a mental construct. Molly emphasizes that alcohol is not essential for survival and that the perceived deprivation is self-created. She advises shifting perspective to focus on the benefits of reducing alcohol intake, such as better sleep and health, and practicing gratitude to combat feelings of lack.

Action Items

[ ] Focus on what you're gaining by not drinking, such as better sleep, more energy, and a clearer mind.
[ ] Challenge thoughts of feeling deprived by asking yourself if you truly need alcohol right now.
[ ] Practice gratitude and shift your attention to what you're grateful for in your journey.
[ ] Remind yourself that alcohol is not a vital necessity, unlike oxygen or food.

Deprivation Mindset and Its Impact on Behavior Change

Molly Watts introduces the topic of deprivation mindset, emphasizing its relevance to behavior change and mindset.
She explains that deprivation mindset is often experienced by people trying to change their relationship with alcohol.
Molly clarifies that deprivation refers to being denied something necessary for survival, like food or water, and not alcohol.
She shares a personal experience of oxygen deprivation due to asthma to illustrate the difference between real and perceived deprivation.

Understanding Perceived Deprivation

Molly discusses how the feeling of deprivation is often self-created and not a real physical need.
She explains that perceived deprivation is a mental and emotional state where one feels they are missing out on something important.
Molly highlights that alcohol is associated with relaxation and fun, leading to the misinterpretation of its absence as a loss.
She emphasizes that the feeling of deprivation is a thought error and can be managed by changing one's perspective.

Breaking Free from the Deprivation Mindset

Molly suggests that changing how one thinks about alcohol can help break free from the deprivation mindset.
She encourages reframing alcohol as a choice rather than a necessity, focusing on the benefits of cutting back.
Molly shares her personal experience of managing oxygen deprivation and how it differs from the perceived deprivation of alcohol.
She acknowledges that changing this mindset takes practice and effort but is essential for long-term well-being.

Desire vs. Deprivation

Molly clarifies the difference between desire and deprivation, explaining that desire is often mistaken for deprivation.
She advises recognizing desire as something manageable and not equating it with essential needs.
Molly emphasizes that changing one's thoughts about alcohol can help eliminate the feeling of deprivation.
She encourages focusing on the positive aspects of not drinking, such as better sleep and improved health.

Tips for Reframing Deprivation

Molly provides tips for making the mindset shift, starting with focusing on what one is gaining by not drinking.
She advises challenging deprivation thoughts by questioning whether alcohol is truly needed in the moment.
Molly suggests practicing gratitude to shift the mindset away from feelings of lack to abundance.
She emphasizes the importance of reminding oneself of the truth that alcohol is not essential for survival.

The Role of Mindset in Creating Lasting Change

Molly acknowledges that mindset work is not just about positive affirmations but actively reshaping one's brain and life.
She explains that successful habit change involves arguing against negative self-talk and taking better actions.
Molly emphasizes that mindset work is hard and uncomfortable but is crucial for creating lasting change.
She encourages focusing on the positive and challenging old stories to achieve a life that aligns with one's true desires.

Conclusion and Call to Action

Molly wraps up the episode by reiterating the importance of mindset in creating a life free from the feeling of deprivation.
She reminds listeners that they are not being deprived but gaining by making these changes.
Molly encourages staying focused on the positive and challenging old stories to have a successful more sober October.
She invites listeners to leave reviews, share the podcast, and send notes to stay connected and benefit from these insights.

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Revisiting: Moments of Decision with Alcohol Sep 30, 2024

Show notes

Getting ready for a "More Sober October" and we're revisiting an episode from last year's series for Sober October on Moments of Decision.

Links to all the Sober October Series:
Episode 144: Buffering with Alcohol
Episode 146: Reluctance and Resistance to Change Your Drinking
Episode 147: Using Curiosity to Change Your Drinking

Check out Drink-Less Success to further your efforts for More Sober October!

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: The Power of Sleep and Neuroplasticity Sep 26, 2024

Show notes

Think Thursday: The Power of Sleep and Neuroplasticity

Understanding the Importance of Sleep for Neuroplasticity

Molly Watts introduces the topic of sleep and its impact on neuroplasticity, emphasizing its importance for behavior change.
She recaps previous episodes on neuroplasticity, highlighting how mindset and the iterative mindset affect brain changes.
Molly explains that sleep is crucial for both habit breaking and building, especially when trying to reduce alcohol consumption.
She discusses the role of sleep in neuroplasticity, including memory consolidation, synaptic pruning, and the activation of the glymphatic system.

Memory Consolidation and Synaptic Pruning During Sleep

Molly elaborates on how deep sleep and REM sleep consolidate memories and transfer them from short-term to long-term storage.
She explains that synaptic pruning during deep sleep helps maintain strong neural connections and optimize brain efficiency.
The glymphatic system's activation during sleep clears out toxins, creating a healthier environment for neurons to communicate.
The release of BDNF during sleep promotes neuron growth and repair, enhancing cognitive function and neuroplasticity.

Emotional Regulation and Glial Cell Activity During Sleep

Molly discusses how REM sleep helps process emotions, stripping away emotional charges from memories while retaining factual content.
She highlights the role of glial cells in supporting neurons, which are more active during sleep and assist with brain repair.
The brain's regulation of cortisol during sleep is crucial for reducing stress and impairing neuroplasticity.
Molly emphasizes that sleep is an active period of brain maintenance, repair, and growth, essential for forming new pathways for habit change.

Impact of Sleep Deprivation on Neuroplasticity

Molly explains that sleep deprivation severely impacts the brain's ability to rewire itself, making it harder to form new connections.
She mentions a study from the University of Pennsylvania that found one night of sleep deprivation reduced neuroplasticity in mice.
Sleep deprivation impairs the prefrontal cortex, affecting decision-making and impulse control.
Molly discusses how overtiredness leads to decision fatigue, making it harder to stick to goals and avoid old behavior patterns like overdrinking.

Practical Tips for Improving Sleep Quality

Molly advises using sleep trackers like Fitbit, Aura Ring, or apps like Sleep Cycles to monitor sleep quality and identify patterns.
Consistency in bedtime and wake-up times is crucial for improving sleep quality, even if the amount of sleep varies.
Creating a relaxing sleep environment by keeping the room cool and dark, and establishing a pre-sleep routine, can help signal to the brain that it's time to rest.
Molly recommends avoiding alcohol and caffeine before bed, as they can interfere with sleep quality, and practicing relaxation techniques like mindfulness meditation and deep breathing.

Conclusion and Encouragement for Better Sleep

Molly reiterates that quality sleep is essential for supporting neuroplasticity and behavior change, whether breaking old habits or building new ones.
She emphasizes that sleep is more than just feeling well-rested; it provides the brain with the best environment to create long-term changes.
Molly encourages listeners to make small, incremental changes towards improving sleep quality and prioritizing it for overall brain health.
She concludes by asking for feedback on the Think Thursday episodes and reminding listeners of the importance of supporting brain health for successful habit change.

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The Sober Summit with Maggie Klaassens Sep 23, 2024

Show notes

This week on the podcast I'm joined by Maggie Klaassens and we're talking all about the Sober Summit.
The summit is LIVE this week starting on Wednesday, September 25th through Friday, September 27th.

Sober Summit is a FREE 3-day online virtual event bringing together the best authors, podcasters, experts and influencers
in the sober community to show you the benefits of living an alcohol free life.

Hear from Maggie on how and why she changed her relationship with alcohol and what motivated her to create the Sober Summit.
For more information go to https://www.thesobersummit.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.

★ Support this podcast ★

Think Thursday: The Iterative Mindset & Behavior Change Sep 19, 2024

Show notes

Think Thursday

Molly discusses the iterative mindset as a more effective approach to behavior change, particularly in reducing alcohol consumption. She explains that traditional goal-setting can lead to demotivation when failures occur, activating the brain's "habenula." Instead, the iterative mindset views change as a series of ongoing experiments and adjustments, focusing on progress over perfection. Research by Jason Moser shows that brain activity is higher during mistakes, leading to stronger neural connections and growth. Molly encourages embracing struggle as part of the process and fostering a compassionate environment for learning and growth. She invites listeners to join her Facebook group for support.

Molly Watts welcomes listeners to Think Thursday, focusing on neuroscience, brain health, and mindset.
She builds on last week's topic about neuroplasticity and the brain's ability to change through belief and mindset.
Molly introduces the concept of the iterative mindset, emphasizing small steps lead to big changes.
The episode aims to help listeners who struggle with changing habits, particularly in the context of reducing alcohol consumption.

Challenges of Traditional Goal-Setting

Molly discusses the limitations of traditional goal-setting, where perceived failures can lead to demotivation.
She explains how some recovery programs require starting over after a slip-up, which can be demoralizing.
The activation of the habenula, a brain region responsible for processing failure, is highlighted as a reason for motivation loss.
Molly introduces the iterative mindset as an alternative approach, focusing on ongoing experiments and adjustments.

Iterative Mindset and Progress Over Perfection

The iterative mindset shifts focus from perfection to progress, encouraging small, iterative changes.
Molly encourages listeners to experiment with their goals, such as limiting drinks to two when going out, and then assessing and adjusting based on their experience.
Each attempt is seen as an opportunity for growth rather than a failure, leading to lasting change.
Research by Jason Moser and his team shows that brain activity is higher during mistakes, leading to stronger neural connections and brain growth.

Neuroscience and Brain Growth

Molly explains that brain activity is more robust during mistakes, which can lead to stronger neural pathways and brain growth.
The iterative mindset views mistakes as valuable feedback, leading to continuous improvement and effort.
This approach aligns with the idea that struggle is essential for brain growth and learning.
Embracing struggle as part of the process is crucial for long-term change and growth.

Applying the Iterative Mindset to Alcohol Minimalism

Molly suggests applying the iterative mindset to the alcohol minimalist framework, focusing on experiments and adjustments.
She provides a step-by-step process: experiment, assess, reflect, and iterate based on the results.
The goal is to gather data and inform the next move, keeping the focus on the process rather than perfection.
This approach keeps listeners engaged and motivated, avoiding the crushing feeling of failure.

The Role of Environment and Self-Compassion

Molly emphasizes the importance of creating a supportive environment for self-compassion and curiosity.
Mistakes are seen as learning opportunities rather than failures, fostering a safe space for growth.
She invites listeners to join the Alcohol Minimalists Facebook group for community support and shared learning.
Believing in the brain's ability to adapt and grow can lead to significant improvements in achievement and well-being.

Challenge and Conclusion

Molly challenges listeners to pick a small area for change, such as drinking, exercise, or stress management, and apply the iterative mindset.
She encourages focusing on the process, assessing progress, and making small adjustments based on what is learned.
The key is to stay in effort and view each struggle as a sign of brain growth and progress.
Molly concludes by reminding listeners that struggle is a path towards sustainable change and invites them to subscribe, share, and leave reviews for more resources.

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How to Avoid Binge Drinking Sep 16, 2024

Show notes

This week on the podcast I'm talking all about Binge Drinking and how to avoiding it.
Inside the episode we'll be defining binge drinking, talking about tactics to help avoid binge drinking, and creating
a mindset that will help support an alcohol minimalist lifestyle.

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 ★

Think Thursday: How Mindset Changes the Physical Brain Sep 12, 2024

Show notes

Think Thursday How Mindset Changes the Physical Brain

Understanding the Purpose of Think Thursday 0:00
- Molly Watts introduces Think Thursday, a new series from the Alcohol Minimalist Podcast, focused on neuroscience, behavior change, and mindset.
- The episodes will be short (10-12 minutes) and aim to deepen understanding of brain science.
- The goal is to help listeners build a peaceful relationship with alcohol by understanding brain function.
- Molly emphasizes the importance of understanding brain function to take positive actions and achieve behavior change.
Introduction to Neuroplasticity 2:37
- Molly explains neuroplasticity, the brain's ability to reorganize itself and form new connections in response to experiences and thoughts.
- For years, it was believed that the brain stopped changing after adulthood, but recent research shows otherwise.
- The mindset plays a crucial role in how the brain rewires itself, influencing behavior change.
- Molly uses the example of a habit like drinking a glass of wine to illustrate how thoughts and beliefs shape brain structure.
Impact of Mindset on Brain Structure 4:55
- Molly discusses how a growth mindset (believing in change) can create new neural pathways, while a fixed mindset (believing in unchangeability) can limit adaptability.
- The process of forming new neural connections is described as "neurons that fire together wire together."
- Consistently thinking and behaving in new ways can lead to physical changes in the brain, weakening old pathways and strengthening new ones.
- This process is called synaptic pruning, which optimizes the brain for reinforced behaviors.
Practical Application of Neuroplasticity 7:43
- Molly emphasizes that changing one's mindset can change the brain, making it adaptable and dynamic.
- She advises shifting internal dialog to a growth mindset, replacing fixed mindset beliefs with positive, learning-focused thoughts.
- Small, consistent actions reinforce new thought patterns and build new neural pathways.
- Self-compassion is crucial, recognizing that setbacks are part of the learning process and using them as opportunities for growth.
Challenge for Listeners 10:41
- Molly presents a practical challenge for listeners: to practice shifting one thought pattern and replace a fixed mindset belief with a growth mindset belief.
- She encourages listeners to identify a specific area where they feel stuck and work on reinforcing new beliefs with small actions.
- The goal is to start laying the foundation for new neural pathways and support sustainable change.
- Molly concludes by encouraging listeners to subscribe, share the episode, and explore more resources on the Alcohol Minimalist website.

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Seek: An Alcohol Test for Women with Katie Garry Sep 09, 2024

Show notes

Welcome to the first Monday edition of the Alcohol Minimalist podcast!
This week I'm joined by Katie Garry from www.seekhealthtest.com

Seek measures how alcohol impacts our health the same way we use fitness trackers to monitor things like our heart rate, glucose levels and menstrual cycle. Katie founded Seek with the belief that it should be easy and affordable for every woman to get information about how alcohol impacts her health and track how it changes over time. No surprise medical bills, no confusing lab reports, no struggling to fit in a doctor's appointment, and definitely no gaslighting. Just actionable insights, unique to our own bodies, on our own timelines.

Seek is the first at-home lab test that measures how alcohol impacts women's health. Backed by clinicians from Penn, Rutgers, Mount Sinai and UCLA Health, Seek's mission is to help women identify early indicators of alcohol-related disease before a diagnosis (and feel better along the way).

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 ★

Summer Content Series: How to Change Your Beliefs & Thought Patterns with Elizabeth Benton, Primal Potential Sep 04, 2024

Show notes

In the last of the Summer Content Series, I'm sharing a fantastic and important episode from Elizabeth Bento of the Primal Potential podcast.
I often talk about Chasing Cupcakes and in this episode, Elizabeth is diving into Chapter 7 from the book to talk about what it takes to change your beliefs and thought patterns.
Learn about three redirecting tools: neutral, empowering and positive.
Check out the Upgrade program:www.primalpotential.com/emotionaleating/

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 ★

Summer Content Series: Your Vote, Your Health: The Hidden Link with Elizabeth Sherman Aug 28, 2024

Show notes

Continuing on with our Summer Content Series, I'm excited to share this episode from Total Health in Midlife with Elizabeth Sherman.
It's such a great topic that is often overlooked...how does your vote impact your health? Visit: https://elizabethsherman.com/
Listen in as Elizabeth shares:

The power of voting in shaping health-related laws and policies.
How marginalized communities are affected by oppressive legislation.
The historical context of laws regulating women's bodies.
The crucial link between societal value, self-esteem, and health behaviors.
Public health wins through smart policies and urban planning.
Subtle ways economic and environmental policies affect our well-being.
Media's role in reinforcing health-related social norms.
Simple steps for staying informed and engaged in the political process

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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