Alcohol Minimalist: Mindful Drinking & Behavior Change

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**Alcohol Minimalist: Mindful Drinking & Behavior Change**

Join coach Molly Watts on the Alcohol Minimalist Podcast to explore mindful drinking, behavior change, and mental wellness. This show offers science-based strategies to help you break drinking habits and overcome anxiety linked to alcohol use. Whether you’re an adult child of alcoholics or seeking peace with your drinking, discover tools for lasting change without shame or guilt. New episodes every Monday and Thursday.

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.

Latest Episodes:

Alcohol & Relationships Mar 23, 2022

Show notes

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.

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.

★ Support this podcast ★

Mythbusting: Moderation Management Mar 16, 2022

Show notes

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.

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.

★ Support this podcast ★

"Habits of a Happy Brain" with Loretta Breuning, PhD Mar 09, 2022

Show notes

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.

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.

★ Support this podcast ★

Sobriety or Moderation: Which One Will Work for You? Mar 02, 2022

Show notes

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.

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.

★ Support this podcast ★

Is Drama Driving Your Drinking? Feb 23, 2022

Show notes

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.

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.

★ Support this podcast ★

All About the NIAAA with Dr. George Koob Feb 16, 2022

Show notes

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.

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.

★ Support this podcast ★

Emotional Maturity: Build it and Change Your Drinking Habit Feb 09, 2022

Show notes

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.

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.

★ Support this podcast ★

Transitioning from Dryuary to "Normal Life" Feb 02, 2022

Show notes

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.

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.

★ Support this podcast ★

How NOT to Ruin Dryuary and How I Almost Did Jan 26, 2022

Show notes

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.

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.

★ Support this podcast ★

Can CBT Help You Change Your Drinking with Dr. Seth Gillihan Jan 19, 2022

Show notes

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.

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.

★ Support this podcast ★

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