The Alcohol Minimalist Podcast

Have you ever said to yourself, “This habit feels unbreakable”?Whether it's procrastination, nighttime snacking, or pouring that end-of-day drink, it often feels like these behaviors are wired into our identity. But what if the real thing holding you back isn't the habit itself—but the story you're telling yourself about it?In this Think Thursday episode, we're exploring why some habits feel impossible to change—and why negative self-talk might be quietly reinforcing the loop. We'll unpack the science behind the negativity bias, the way your brain treats repeated thoughts as evidence, and how to finally start rewriting the narrative using the 4-S New Belief System.This is the real work—not just changing what you do, but changing what you believe is possible for you.What You'll Learn:Why your brain defaults to old habits even when they no longer serve youHow the negativity bias evolved—and how it keeps you hyper-focused on mistakesWhat research tells us about the impact of self-critical thinking on behavior changeWhy the story you tell yourself becomes the blueprint for your identityA step-by-step breakdown of the 4-S New Belief System:See the beliefSoothe the inner criticSeparate fact from fictionShift into a next-best thoughtMentioned in the Episode:Clinical Psychology Review (2010): Research on negative self-talk and health outcomesJournal of Behavioral Medicine: Study linking self-talk to follow-through and stressThe Alcohol Minimalists Facebook Group – Join hereMaking Peace with Alcohol Group Coaching ★ Support this podcast ★

In this compelling episode of the Alcohol Minimalist Podcast, Molly reconnects with Katie Lain, founder of Thrive Alcohol Recovery, to explore the power of neuroscience-based strategies for changing your relationship with alcohol. Katie shares her personal recovery story and how the Sinclair Method, a treatment protocol that uses the medication naltrexone, gave her a new lease on life.This conversation goes beyond the medication to highlight the vital role of mindset, habit formation, and long-term commitment to behavior change. Molly and Katie discuss the real-world challenges people face in recovery, the importance of self-compassion, and how small, sustainable steps create the most lasting transformation.What You'll Learn in This Episode:How the Sinclair Method works and why it's effective for both binge and daily drinkersWhy medication is a support tool, not a standalone solutionThe mental space that opens up when cravings start to fadeThe average timeline to regain control and build a peaceful relationship with alcoholUnique challenges for binge drinkers, including compliance and thought patternsThe critical importance of mindset and identifying unconscious beliefsWhat to expect on the journey: setbacks, progress, and learning to keep goingWhy self-compassion and curiosity are non-negotiables for long-term changeKey Message: Naltrexone can be a powerful part of the journey, but it must be paired with thought work, intentional habit-building, and a willingness to take small steps forward—even after setbacks. There is no one-size-fits-all approach, and both Molly and Katie emphasize that you don't have to wait until alcohol becomes a serious problem to start creating change.Resources Mentioned:Learn more about Thrive Alcohol Recovery: thrivealcoholrecovery.comKatie Lain on YouTube, Instagram, and other social platformsMolly's coaching programs and podcast archive: www.mollywatts.comLet's Connect:Website: www.mollywatts.comInstagram: @alcoholminimalistFacebook: Join the Alcohol Minimalists GroupLow 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

This Think Thursday episode may just become one of your favorites. Molly explores the overlooked but powerful connection between water and brain health. From hydration to hydrotherapy, sound to sensation, this episode unpacks four science-backed ways water supports your brain, helps regulate your emotions, and contributes to meaningful, lasting behavior change.Whether you love a hot bath, play ocean waves to fall asleep, or are curious about cold plunges, you'll come away with practical tools and deeper insight into how water can shift your mindset and support your alcohol minimalist journey.In This Episode, You'll Learn:Why staying hydrated is foundational for mental clarity and emotional regulationHow the sound of water activates your parasympathetic nervous system and enhances alpha brain wave activityThe role of warm water immersion in releasing oxytocin and reducing cortisolHow brief exposure to cold water can support your nervous system and build emotional resilienceKey Insight"You don't always have to fight your thoughts. Sometimes, you can just let them flow."Molly brings her signature blend of neuroscience and real-world practicality to show how water is more than just a basic need—it's a regulating, mindset-shifting, nervous-system-supporting tool. With each method, she explains how and why it works, and encourages listeners to build small rituals that support lasting change.Try This:Drink a full glass of water when you're feeling mentally foggy or emotionally off balanceUse water sounds during journaling, meditation, or focus timeTake a hot shower or bath as a way to downshift your nervous system and activate self-compassionExplore cold water exposure for mood regulation and alertness (even a 30-second burst can help)Resources Mentioned:Think Thursday Hydration EpisodeMolly's go-to sound apps for sleep and calm https://www.bettersleep.com/Further reading and brain-supportive tools at www.mollywatts.com ★ Support this podcast ★

In this special Alcohol Awareness Month episode, Molly Watts sits down with Ben Kramer, a licensed psilocybin facilitator and educator in Oregon. As the state pioneers legal psilocybin services, this insightful conversation unpacks how this once-taboo compound is emerging as a powerful therapeutic option for mental health and substance use struggles. Ben, a veteran of the U.S. Marine Corps and former firefighter, shares his personal and professional journey to becoming a facilitator and advocate for psychedelic-assisted therapy.What You'll Learn:What psilocybin is and how it's being used legally and safely in OregonBen's personal experience with psilocybin and how it changed his lifeThe critical role of preparation and integration in therapeutic psilocybin useHow psilocybin can support individuals dealing with PTSD, depression, anxiety, OCD, and substance misuseThe growing movement toward alternative, science-based mental health treatmentsHow psilocybin experiences are structured legally, ethically, and professionallyThe challenges and opportunities of working in a newly legalized, uncharted therapeutic fieldWhy This Episode MattersAlcohol Minimalist is rooted in using science and compassion to help listeners develop a peaceful relationship with alcohol. This conversation offers a fresh, thought-provoking perspective on healing and transformation, especially for those who've tried conventional tools without success. Whether you're curious about psilocybin or skeptical, this episode offers a grounded, informative discussion worth hearing.Resources Mentioned:Oregon Psilocybin ServicesClinical Cognitive Facilitator TrainingUphold Our Troops (scholarship organization for veterans)Connect with Ben:www.fungimentalpdx.comConnect with Molly:Website: www.mollywatts.com Facebook Group: Alcohol Minimalists: Change Your Drinking HabitsLow 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

Episode Summary In this episode of Think Thursday, we're diving into the psychology and neuroscience of reminiscing. Why does it feel so comforting to revisit our past? What is actually happening in our brains when we do it? And how can we intentionally use this experience to feel more grounded, present, and connected?This isn't just about nostalgia—it's about using our memories as a powerful tool for self-awareness, emotional regulation, and identity reinforcement. You'll learn why reminiscing matters, what research says about its benefits, and how to intentionally evoke it to support a life of peace, meaning, and alignment.In this episode, you'll learn:How the brain's default mode network supports self-reflection and memoryWhy reminiscing lights up the brain's reward system and releases dopamineThe therapeutic power of reminiscence and its effect on mood and stressFive ways to trigger positive, intentional reminiscingHow reminiscing supports personal growth, especially in midlife and beyondThe role of life review and reflection in building wisdom and inner calmResearch Highlights:Speer et al., 2014 (Cognitive, Affective & Behavioral Neuroscience): Positive memory recall activates the ventral striatum, part of the brain's reward system2013 study in Social Cognitive and Affective Neuroscience: Reminiscing increases self-esteem, social connection, and perceived life meaningMeta-analysis in Aging & Mental Health (2014): Structured reminiscence therapy improves mood and well-being in both clinical and non-clinical groupsHarvard Grant Study: Individuals who reflect on life with curiosity and compassion report higher satisfaction in later yearsErik Erikson's theory of psychosocial development: Life review in midlife and later years is a key developmental task for achieving wisdom and integrationPractice This Week:Take ten minutes to intentionally revisit a positive memory. Choose one of the following:Play a song from your younger yearsLight a candle or smell that reminds you of homeLook through old photographsHold a personal keepsakeCall a friend and share a “remember when” momentThen ask yourself:What strengths or values were alive in me during that memory?What part of myself am I reconnecting with?What could I bring forward into today?Reminiscing is not about living in the past. It's about building strength and clarity in the present by remembering who you've always been.Support the Show: If this episode resonated with you, consider sharing it with a friend or leaving a review on Apple Podcasts or Spotify. It helps others find the show and keeps the conversation going.For more episodes, resources, and support for building a peaceful life through mindset, science, and habit change, visit www.mollywatts.com. ★ Support this podcast ★

In this episode kicking off Alcohol Awareness Month, Molly Watts dives into the subtleties of emotional drinking, helping listeners uncover unconscious patterns and build emotional resilience to disrupt them. Drawing inspiration from an episode by Corinne Crabtree on emotional eating, Molly makes powerful parallels to alcohol habits many listeners may not even recognize as emotionally driven.What You'll Learn in This Episode:A clear definition of emotional drinking—and why it may not look like you expect.How seemingly harmless habits, like a nightly glass of wine, might actually reflect emotional needs.Why emotional drinking is more about mental load and reward beliefs than willpower.How subtle daily rituals become signals of self-worth and stress relief.The truth about shame cycles, secrecy, and the false binary of being either “good” or “bad” with alcohol.The connection between alcohol and emotional regulation, and how to begin shifting the cycle.Key Concepts Discussed:Emotional drinking doesn't require drama—if you're using alcohol to relax, cope, or mark the end of the day, emotions are involved.Emotional resilience is foundational—not just for changing your drinking, but also for improving your relationship with yourself.Common beliefs like “I deserve this” or “this is my time” are tied to deeper unmet needs.The parallels between secret eating and emotional drinking: both serve as a way to signal “I matter.”Mentioned in This Episode:Sunnyside App – A science-backed tool Molly recommends that focuses on:Pre-commitment and intention settingConscious interference through trackingPositive reinforcement with coaching support Try Sunnyside Free for 15 DaysLosing 100 Pounds with Corinne PodcastPowerful Quote:“If you're pouring a drink to shift emotional gears—whether to relax, reward, or disconnect—you are emotionally drinking. And that's not a problem, it's just a place to get curious.”Let's Connect:Website: www.mollywatts.comInstagram: @alcoholminimalistFacebook: Join the Alcohol Minimalists GroupLow 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

If you've ever thought, “I know what to do—why am I not doing it?”, this episode is for you.In this Think Thursday edition of the Alcohol Minimalist podcast, Molly breaks down the Hierarchy of Competency, a science-backed framework that explains why sustainable behavior change can feel frustrating—and why that doesn't mean you're doing it wrong. From the origins of the model in the 1970s to how neuroscience confirms its relevance today, you'll discover a practical roadmap for moving from struggle to sustainability.To bring this to life, we follow the fictional story of Mary, a woman who wants to build an exercise habit after years of being sedentary. As Mary progresses through the four stages—from Unconscious Incompetence to Unconscious Competence—you'll see how this framework applies to any change you're working on, including drinking less, improving your mindset, or adding healthier habits to your routine.You'll walk away understanding:The 4 stages of the Hierarchy of Competency and why each one mattersWhat neuroscience tells us about habit formation and identity changeHow to identify which stage you're in—and how to move forwardWhy struggle is not failure—it's a necessary step on the path to peaceIf you're trying to change your relationship with alcohol, shift your mindset, or add a positive habit to your life, this episode will help you stop shaming yourself and start supporting yourself like a learner—not a perfectionist.What You'll Learn:Why “I know better, but I'm not doing better” is not a personal flawHow the Hierarchy of Competency explains the emotional rollercoaster of changeWhat behavior change research and neuroscience (including BJ Fogg and Lally et al., 2010) reveal about how long it really takes to form habits5 clear action steps you can take this week to keep moving forwardResources + Mentions:The Hierarchy of Competency model (originally attributed to Noel Burch, Gordon Training International)Research on habit formation by Dr. Phillippa Lally, University College LondonConcepts inspired by BJ Fogg's behavior model and the Stages of Change frameworkJoin the free Facebook group: Alcohol Minimalists: Change Your Drinking HabitsConnect with Molly:Email: molly@mollywatts.comWebsite: www.mollywatts.comReady to Go Deeper?Explore the Making Peace with Alcohol coaching program—designed to help you move from Conscious Incompetence to lasting transformation. ★ Support this podcast ★

In this episode, Molly kicks off Alcohol Awareness Month by shining a light on five pervasive myths about alcohol that many people still believe—and why they matter. These aren't opinion-based takes or moralistic warnings. They're data-backed truths designed to help you reassess your relationship with alcohol through the lens of science, compassion, and practicality.Molly revisits commonly held beliefs like “red wine is good for your heart” and the idea that there's a universally “safe” level of drinking. She also unpacks the misconceptions surrounding alcohol dependence, the blurred line between moderate and excessive drinking, and why conscious choice—not unconscious habit—is the cornerstone of peaceful drinking.If you're someone who's been “justifying” your nightly pour with old headlines or fuzzy statistics, this episode is your call to reframe, recalibrate, and realign your drinking decisions with facts—not feelings.What You'll Learn in This Episode:The truth behind the red wine “heart health” narrativeWhy “moderate” drinking might not be as safe as you thinkWhat the data says about alcohol and disease riskThe reality that 9 out of 10 excessive drinkers are not alcohol dependentWhy the language we use around alcohol can keep us stuckHow science supports self-awareness over abstinence mandatesKey Quote: "It's not about shame or absolutes. It's about awareness, choice, and a willingness to meet yourself where you are—without pretending alcohol is something it's not." —Molly WattsMentioned in This Episode: Episode 111: Global Burden of DiseaseEpisode 31: Using Science to Guide Your Alcohol DecisionsAlcohol Truths 2023 (Free eBook)Breaking the Bottle Legacy (Book)Take It Further:→ Download the Alcohol Core Beliefs guide to uncover the unconscious thoughts keeping your drinking stuck. → For deeper change, explore the Making Peace with Alcohol 12-month coaching group program. Let's Connect: Website: www.mollywatts.com Instagram: @alcoholminimalist Facebook: Join the Alcohol Minimalists GroupLow 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

March is National Sleep Awareness Month, and in this Think Thursday episode, we're revisiting one of the most overlooked—but absolutely essential—pillars of brain health: sleep.Molly shares compelling new research from a December 2024 Yale School of Medicine study showing that sleeping too much or too little is linked to measurable brain changes that can precede stroke and dementia. If you're working to change your drinking habits or build better behaviors, understanding the role of sleep in neuroplasticity is critical.This episode unpacks the science behind sleep and habit change, especially how sleep disruption—often caused by alcohol—can interfere with your ability to rewire your brain. You'll walk away with science-backed tools to make better sleep part of your alcohol minimalist journey.In This Episode You'll Learn:How neuroplasticity is strengthened during sleepWhy 7 to 9 hours of sleep is the “sweet spot” for brain healthWhat white matter hyperintensities and fractional anisotropy reveal about long-term cognitive risksHow alcohol interferes with deep and REM sleep, increasing cortisol and reducing emotional resiliencePractical ways to improve your sleep and support your behavior change goalsScientific Insight“Sleeping too much or too little is associated with silent brain injuries that clinicians know to foreshadow stroke and dementia years before their onset.” — Journal of the American Heart Association, December 2024Key TakeawaysAim for 7 to 9 hours of sleep per night to optimize brain function and long-term healthConsider sleep a core pillar of your wellness strategy, alongside mindful drinking and thought workUnderstand the reinforcing relationship between reducing alcohol and improving sleep qualityTake small, consistent steps to support better sleep—start by limiting screens or swapping a nightly drink for herbal teaResources and LinksListen to the original Think Thursday episode on sleep and neuroplasticity (September 2024) https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/6e94ccc6/85d6d4a2.mp3Explore Alcohol Minimalist programs like Making Peace with Alcohol www.mollywatts.com/workwithmeSupport the ShowIf this episode was helpful, please take a moment to rate and review the podcast. Your support helps more people discover the science-based, judgment-free work of the Alcohol Minimalist.Closing Message Sleep well. Think better. Keep choosing peace. ★ Support this podcast ★

In this episode, Molly revisits one of the most important conversations around changing your relationship with alcohol—how shame can keep you stuck, and how to break free from the shame spiral.This episode is a spring break replay, and for good reason—it's one of Molly's favorites and a foundational message for anyone working to become an alcohol minimalist.In this episode, you'll learn:What shame really is and how it's different from guiltWhy shame is especially destructive for daily habit drinkersThe role shame played in Molly's personal journey with alcoholHow shame often masks itself as “powerlessness” and leads to hiding, isolation, and more drinkingWhy understanding your thoughts is the key to disrupting shameThree science-informed strategies to stop the shame spiral: Name it – acknowledging shame takes away its powerSelf-compassion – treating yourself like you'd treat a friendSeparate your thoughts from your identity – you are not your drinking behaviorYou'll also hear:A powerful quote from Brené Brown on the unspeakable nature of shameHow common narratives (like the AA concept of “powerlessness”) may unintentionally reinforce shameWhy living in the gains rather than the gap is essential for motivation and long-term changeTakeaway Message:Shame doesn't help you change. In fact, it keeps you stuck. The pathway to lasting transformation starts with understanding your thoughts, practicing self-compassion, and learning how to disrupt the automatic cycles that have been running your drinking habit.Resources Mentioned:Brené Brown's definition of shamePrevious episodes on “The Gap and The Gain” (Think Thursday episodes)Tools for becoming a better thinker and understanding your brainWant more support?Check out our programs at www.mollywatts.com or join our free Facebook group Alcohol Minimalists: Change Your Drinking Habits. You're not alone—and you are absolutely capable of creating peace with alcohol.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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

Hey there, and welcome back to Think Thursday from the Alcohol Minimalist Podcast!Today's episode explores why March might actually be a better time to start new habits than January. If you've struggled with keeping those ambitious New Year's resolutions, this might be exactly what you need to hear.What You'll Learn:Why 80% of January 1st resolutions fail—and why it's not your faultThe neuroscience behind habit formation and why timing mattersThe difference between a 31-day challenge (like Dry January) and real, lasting changeHow seasonal shifts in neurochemistry can actually help your motivationThe Fresh Start Effect—and why March, Mondays, and birthdays are prime times for changeScience-Backed Insights:Dr. Nora Volkow (National Institute on Drug Abuse) explains how temporary alcohol breaks reset tolerance but don't rewire drinking habitsDr. Katie Milkman (University of Pennsylvania) on the power of temporal landmarks in goal-settingDr. Trevor Kashi on how sudden transitions (like post-holiday resolutions) can shock our brain's reward systemDr. John Arden on how spring's increasing daylight boosts serotonin levels, naturally improving motivation

Podcast Episode: Radical Transformation with Becca JacobsonWelcome back to The Alcohol Minimalist Podcast! In this episode, I sit down with the incredible Becca Jacobson, an author, coach, and host of the Sober Living Snippets podcast. Becca's journey is nothing short of extraordinary—her transformation from a life of addiction and secrecy to a thriving career as a college professor and now a sobriety coach is truly inspiring.What You'll Learn in This Episode:✅ How Becca overcame a lifetime of addiction and self-limiting beliefs ✅ The impact of secrecy and shame on mental health and personal growth ✅ The pivotal moments that led her to sobriety and a new career ✅ Why coaching can be a game-changer in the recovery journey ✅ How to reframe obstacles as opportunities for radical transformationMeet Becca Jacobson:Becca is the author of Prostitute to Professor: A Guide to Radical Transformation, an international bestselling memoir that details her journey from addiction and secrecy to self-acceptance and empowerment. She now coaches mature women struggling with addiction and helps them create lasting change in their lives.Resources & Links:

In this episode of Think Thursday, host Molly Watts explores an unconventional yet profoundly impactful idea: how thinking about death can actually help us live happier, more meaningful lives. Drawing from personal experiences, research, and books like Being Mortal by Atul Gawande and Briefly, Perfectly Human by Alua Arthur, Molly discusses how acknowledging our mortality enhances gratitude, presence, and purpose.Key TakeawaysDeath Isn't the Opposite of Life—It Gives It MeaningMany of us resist thinking about death because it feels uncomfortable, but embracing it can deepen our appreciation for life.As death doula Allu Arthur states, "Death isn't the enemy of life. It's what gives it depth."Scientific Research on Mortality Awareness & HappinessStudies in terror management theory suggest that when people are reminded of their mortality, they become more present, grateful, and focused on what truly matters.The "Scrooge Effect" describes how facing the reality of death can inspire positive life changes—just like Ebenezer Scrooge's transformation in A Christmas Carol.Three Powerful Mindset Shifts to Apply This PerspectiveAsk yourself, "How many more times?"Instead of taking moments for granted, reflect on how many more times you'll experience meaningful events (e.g., holidays with loved ones, sunsets, road trips, coffee dates).This shift fosters gratitude and helps us prioritize what truly matters.Use the "Will this matter?" test.If something won't matter in five years, don't spend more than five minutes worrying about it.Let go of small frustrations and focus on what really enriches your life.Create a Reverse Bucket List.Instead of listing what you want to do, list what you're grateful to have already done.Celebrating past experiences helps shift focus from scarcity to appreciation.Challenge for ListenersTake five minutes to reflect: 

Episode Summary: In this episode of The Alcohol Minimalist Podcast, Molly Watts tackles one of the most frequently asked questions: How long will it take to feel at peace with my relationship with alcohol? If you've ever wondered whether 12 weeks, 30 days, or a year of effort will be enough, Molly breaks down why the answer is both simpler and more complex than you might think.Key Takeaways:Mindset Shifts Alone Aren't Enough: While changing your thoughts about alcohol is critical, it's only one piece of the puzzle.The Missing Link is Action: Learning about alcohol, neuroscience, and habit formation won't create change unless you apply what you learn.Beware of Passive Action: Consuming content without implementation can make you feel like you're making progress when, in reality, you're staying stuck.The Formula for Change:Challenge and shift your alcohol core beliefs.Take consistent, imperfect action.Evaluate, adjust, and keep improving.Listener Challenge:This week, take at least one concrete action toward changing your drinking habits. That could be tracking your drinks, practicing an alcohol-free day, or reflecting on your core beliefs about alcohol.Resources Mentioned:Making Peace with Alcohol – Molly's signature online course and group coaching program.Proof Positive – One-on-one coaching for women ready to go deeper.Sunnyside App – A recommended tool for tracking and reducing alcohol consumption.Join the Conversation:Follow Molly on Instagram: @alcoholminimalistJoin the Alcohol Minimalists private Facebook group for additional support.Subscribe & Review: If you're enjoying the podcast, please consider leaving a rating and review on Apple Podcasts or Spotify—it helps more people discover the show!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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

In today's Think Thursday episode, we're diving into one of the most powerful, yet often overlooked, tools for behavior change: human connection. We're not just talking about any connections, but deep, meaningful relationships—the kind that profoundly shape our brain, our well-being, and even our relationship with alcohol.We'll explore what I call the “Connection Economy”, where investing in quality relationships provides neurological, emotional, and physical benefits. Unlike the Attention Economy, which constantly pulls us into distraction and stress, the Connection Economy is where we all profit—gaining better mental health, stronger habits, and a more fulfilling life.What You'll Learn in This Episode:✔️ How deep relationships reshape the brain and impact behavior change✔️ Why the Harvard Study of Adult Development proves that quality relationships are the key to long-term health and happiness✔️ The brain chemistry of connection—how oxytocin, dopamine, and serotonin create lasting well-being✔️ The dangers of our current connection crisis and why loneliness increases our reliance on alcohol✔️ 5 science-backed strategies to strengthen connections and support lasting behavior changeKey Takeaways:

In this episode of Alcohol Minimalist, Molly speaks once again with Dr. Carl Erik Fisher, an addiction psychiatrist, author, and person in recovery, to discuss the complexities of addiction beyond just alcohol. We explore the fascinating (and often overlooked) intersection between behavioral addictions—like gambling—and substance use disorders.Dr. Fisher recently penned a compelling piece for The New York Times about the public health consequences of gambling addiction, especially in light of the recent surge in sports betting. He shares insights on why we need to move beyond a binary approach to addiction—where you're either "an addict" or "fine"—and instead recognize the spectrum of harmful behaviors that can impact anyone. They also discuss:✅ How gambling and alcohol addiction share common psychological patterns✅ Why addiction isn't just about loss of control but also about societal and environmental influences✅ The impact of marketing and corporate interests in promoting problematic behaviors✅ How our cultural narratives around addiction shape recovery and treatment options✅ Practical ways to rethink our own habits and reduce harmDr. Fisher's expertise and thoughtful perspective challenge conventional ideas about addiction and highlight why we need a more nuanced public health approach to substance use and compulsive behaviors. If you've ever wondered where you fit on the spectrum of alcohol use—or how to better navigate your relationship with alcohol—this episode is for you.About Dr. Carl Erik Fisher:Dr. Carl Erik Fisher is an addiction physician, bioethicist, writer, and person in long-term recovery. He is an associate professor of clinical psychiatry at Columbia University and author of The Urge: Our History of Addiction, which was named one of the best books of the year by The New Yorker and The Boston Globe. His work has been featured in The New York Times, The Washington Post, The Guardian, and Scientific American Mind. Dr. Fisher also hosts Flourishing After Addiction and runs the Rat Park newsletter on Substack.Links & Resources:

In this episode of Think Thursday, we dive into an often-overlooked aspect of brain health—mental rest. Not sleep, not meditation, but true cognitive downtime, the kind that helps your brain recover from the overwhelming levels of input we're exposed to every day.

Episode Summary:In this episode of The Alcohol Minimalist Podcast, Molly Watts unpacks a common misconception that keeps people stuck in their drinking habits: the belief that “It's just a habit.” While it may seem like a harmless or even helpful perspective, this thought can actually prevent meaningful change.Molly discusses how drinking is not just a habit like brushing your teeth—it's often an emotional response to deeper triggers. She explores how shifting your mindset from breaking a habit to addressing the underlying thoughts and emotions can lead to lasting, sustainable change.If you've ever said to yourself, “My drinking is just a habit,” this episode is a must-listen. Tune in as Molly helps you reframe your relationship with alcohol and move toward a more peaceful, intentional way of drinking.What You'll Learn in This Episode:✅ Why the phrase “It's just a habit” can actually keep you stuck✅ The difference between habits and emotional triggers related to drinking✅ How your thoughts create feelings, which then drive your desire to drink✅ Why focusing only on breaking the pattern (e.g., swapping a drink for tea) isn't enough✅ How shifting your perspective can lead to sustainable changeKey Takeaways:

In this week's Think Thursday, we're diving deep into the science of awe—an often-overlooked emotion that has the power to shift our thinking, reduce stress, and deepen our connection to the world around us. Inspired by the book Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner, this episode explores how awe isn't just reserved for grand, life-changing moments but can be cultivated as a daily practice to improve our well-being.What You'll Learn in This Episode:

Episode Summary:In this episode, host Molly Watts revisits a key discussion from 2022, exploring the challenge of changing your relationship with alcohol when you genuinely enjoy drinking. Molly shares insights on how to shift your habits without guilt, deprivation, or an all-or-nothing mindset. She discusses four key strategies for breaking the cycle of daily drinking while still being able to enjoy alcohol in moderation.Molly also reflects on the launch of Step One, a foundational program that is now an integral part of Making Peace with Alcohol. She recounts her own journey of overcoming a long-standing daily drinking habit and provides actionable tips for listeners who want to redefine their drinking patterns.Whether you're struggling with the idea of drinking less or simply looking for ways to be more intentional about your alcohol consumption, this episode is packed with science-backed strategies and real-life wisdom to help you on your journey.Key Topics Covered:✔️ The mindset shift required to change your drinking without feeling deprived ✔️ Why the "I just love to drink" thought keeps you stuck ✔️ How to reframe your beliefs about alcohol without relying on fear-based messaging ✔️ Understanding the science behind habit formation and alcohol consumption ✔️ Four key actions you can take to create a more peaceful relationship with alcoholMentioned in This Episode:

Curiosity isn't just a fun trait—it's an essential function of the human brain that fuels learning, adaptability, and even emotional resilience. In today's Think Thursday episode, I'm diving into the science of curiosity and how asking the right questions can supercharge your brain.We'll explore:✅ How curiosity activates dopamine and enhances memory✅ Why lifelong learning helps delay cognitive decline✅ How curiosity strengthens emotional regulation and relationships✅ Practical ways to reignite curiosity in your daily lifeCuriosity is critical—not just for growth, but for thriving in every aspect of life. Whether you're working on a habit change, improving relationships, or just wanting to keep your brain sharp, this episode is for you!What You'll Learn in This Episode:How curiosity triggers dopamine and fuels motivationWhy curiosity activates the hippocampus, improving memory retentionHow curiosity strengthens the Default Mode Network (DMN), leading to better problem-solving

In this episode, Molly dives into a topic that resonates deeply with anyone struggling to build a peaceful relationship with alcohol: perfectionist or all-or-nothing thinking. Often disguised in subtle ways, this mindset can block progress and contribute to cycles of shame and guilt. Molly uncovers how this cognitive distortion manifests in our drinking habits, why it keeps us stuck, and how to break free by understanding our mind's powerful role in shaping behavior.What is All-or-Nothing Thinking? Understanding how perfectionism leads to feelings of failure when plans don't go perfectly.The Vicious Cycle of Shame and Off-Plan Drinking: How small setbacks can snowball due to mental distortions and negative self-talk.The Cognitive Distortions That Trick Our Brains:Mental filtering – focusing on failures while ignoring successes.Disqualifying the positive – dismissing progress due to minor missteps.Why Being at Peace with Alcohol Doesn't Mean It's Always Easy: Learn how peace is rooted in mindset shifts, not perfection.Rewiring the Brain for Sustainable Change: Molly discusses why progress isn't erased by one mistake and how small consistent efforts build resilience.Challenging AA's “Day One” Mentality: Explore the science-backed benefits of avoiding the punitive “start over” mindset.Key Takeaways:Progress isn't linear: One setback doesn't erase the steps you've already taken.Curiosity and compassion: Treat off-plan drinking as an opportunity to learn, not a failure.Replace rigid rules with flexible strategies: The key to long-term success is a mindset shift, not perfect adherence to plans.Mentioned in This Episode:Cognitive distortions like mental filtering and disqualifying the positive.The role of neural pathways in forming and breaking habits.The behavior map-results cycle for effective habit change.Resources & Links:Join the Alcohol Minimalist Facebook Group for support and connection.Molly's Book: Breaking the Bottle Legacy – Learn more about shifting your relationship with alcohol.Connect with Molly:mollywatts.comWebsite: Instagram: @alcoholminimalistEmail: molly@mollywatts.com ★ Support this podcast ★

In this episode of Think Thursday, Molly dives into the surprising science behind silence and why it's critical for brain health and emotional growth. While our modern lives are filled with noise, Molly reveals how even brief moments of intentional quiet can be a game-changer. From improving memory to reducing stress and enhancing creativity, learn why silence is more than just the absence of sound—it's a tool for transformation.What You'll Learn in This Episode:The Science of Silence:Discover research from Duke University showing that periods of silence stimulate brain cell growth in the hippocampus (the center of memory and learning).Learn about the Default Mode Network (DMN) and how silence activates this critical part of the brain responsible for introspection and creativity.Find out why two minutes of complete silence can be more relaxing than soothing music.Why Your Brain Needs Silence:Understand how constant stimulation leads to cognitive fatigue, poor decision-making, and emotional overwhelm.Learn how decision fatigue directly relates to alcohol habits and how giving your brain rest can support better choices.Overcoming Discomfort with Silence:Many people avoid silence because it forces them to confront uncomfortable thoughts. Molly explains how leaning into this discomfort fosters growth and emotional healing.Practical Tips to Incorporate Silence Daily:Start your morning with 5–10 minutes of quiet time instead of grabbing your phone.Take short silent breaks throughout the day to combat stress and regain focus.Explore how nature can enhance the restorative effects of silence.Key Quotes:“By simply being quiet, you are literally helping your brain repair itself and grow stronger.”“Silence isn't just about taking a break—it's where creativity, problem-solving, and growth happen.”“Discomfort is a sign you're starting to grow, and silence offers the space to process and heal.”Actionable Takeaways:Morning Ritual: Dedicate time to silence at the start of your day to set a calm tone.Silent Breaks: Schedule 5-minute intervals of silence when you feel overwhelmed or fatigued.Mindful Reflection: Don't avoid uncomfortable thoughts—embrace them and use silence as a tool for problem-solving.Connect with Molly:Website: Molly WattsFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsInstagram: @alcoholminimalistDon't forget to rate, review, and subscribe to the podcast! Your feedback helps spread the message of mindful drinking and intentional living. ★ Support this podcast ★

In this episode of The Alcohol Minimalist Podcast, Molly explores the topic of how drinking trends and behaviors have evolved across generations. From Baby Boomers and Gen X, who often normalized alcohol as a symbol of success and leisure, to Millennials and Gen Z, who prioritize mindfulness and wellness, this episode dives into what's driving these shifts.Molly draws on her personal experiences with family alcohol abuse and her journey to becoming an alcohol minimalist. She examines societal and cultural shifts, including how the normalization of after-work happy hours and weekend benders shaped older generations, and why younger adults are rethinking alcohol's role.The conversation goes beyond abstinence and focuses on embracing mindful drinking, self-awareness, and a changing cultural narrative—a movement that aligns perfectly with the Alcohol Minimalist philosophy.What You'll Learn in This Episode:How Baby Boomers and Gen X viewed alcohol and why it was central to social life.The role economic prosperity and marketing played in embedding alcohol into daily routines.How public awareness around the health risks of alcohol has shifted from past decades.Why Millennials and Gen Z are choosing moderation, mindful drinking, or abstinence.How the broader emphasis on health and wellness is reshaping alcohol consumption patterns.Insights into whether alcohol might face restrictions similar to tobacco in the future.Episode Highlights:[00:01:00] – Molly's reflections on growing up in a household where alcohol was part of daily life.[00:10:00] – The contrast between Baby Boomer/Gen X social norms and modern wellness-driven behaviors.[00:20:00] – How shifts in workplace culture have impacted alcohol use from the 80s to today.[00:30:00] – Understanding the role of preventative health and its connection to younger generations drinking less.[00:40:00] – Speculations on future trends and public health measures regarding alcohol consumption.Memorable Quotes:“Becoming an alcohol minimalist means removing excess alcohol from your life so it doesn't remove you from life.”“Younger generations aren't just saying no to alcohol—they're saying yes to more mindful, conscious decisions.”Resources & Mentions:Molly Watts' book: Breaking the Bottle Legacy Available hereSchedule a FREE call to discuss coaching: https://calendly.com/alcoholminimalist/15minDon't forget to join our private Facebook group, Alcohol Minimalists: Change Your Alcohol Habits, where we discuss tips, strategies, and personal journeys toward mindful drinking. Join here. ★ Support this podcast ★

In this Think Thursday episode, Molly dives into the neuroscience of fear, mindset shifts, and the power of helping others to create a positive ripple effect on both our lives and mental well-being. She explores how shifting from fear to action through acts of generosity and kindness can help you step out of emotional paralysis and into purposeful living. Drawing on neuroscience and real-world studies, Molly shows that helping others isn't just a good thing—it's biologically rewarding and transformative for your brain and life.Key Topics Covered:Understanding Fear and Its Impact:Molly discusses how fear and uncertainty can trigger the brain's fight-or-flight response, paralyzing us emotionally and mentally. She highlights how this response, while useful in physical danger, often leads to negative coping mechanisms like doomscrolling or turning to alcohol.The Neuroscience of Helping:A 2016 neuroimaging study revealed that acts of generosity activate the brain's pleasure centers, leading to a “helper's high” through the release of endorphins, dopamine, and oxytocin. Molly emphasizes that this isn't just a feel-good moment—it builds long-term satisfaction and resilience.Becoming the Helper:Inspired by Mr. Rogers' famous quote about “looking for the helpers,” Molly takes this concept a step further by asking listeners how they can become helpers themselves. By contributing to others, we not only uplift those around us but also improve our own mental health.Actionable Takeaways:Acknowledge fear as a natural, biological response and recognize that it's not permanent.Redirect fear-driven inaction into small, purposeful acts of generosity.Understand that helping others can create lasting changes in your mindset, with potential to reduce reliance on negative coping behaviors like drinking.Identify one small act of kindness you can perform today and notice how it impacts your mood and motivation.Notable Quotes:“The good news is that fear isn't a permanent state, and we can shift our brains out of fear by engaging that prefrontal cortex.”“When we help others, we don't just improve their lives; we improve our own.”“Helping others is biologically rewarding. It's one of the most natural ways to feel better and shift out of emotional paralysis.”Supporting Research:2016 Neuroimaging Study on Generosity2009 Life Satisfaction Study: Acts of Kindness and Well-beingEpisode Resources:Join Our Facebook Community: Alcohol Minimalists: Change Your Alcohol HabitsWant to Dive Deeper?Check out Molly's e-book Alcohol Truths and learn more about balancing your relationship with alcohol using neuroscience and practical strategies. Visit mollywatts.com for more information.Follow Molly Watts:WebsitePodcast ArchiveInstagramLeave a Review: If you found this episode helpful, please leave a review on your favorite podcast platform! ★ Support this podcast ★

 Welcome to this episode of The Alcohol Minimalist Podcast! As January winds down, we're talking all about Dry January and the opportunity to finish strong. Whether you've stuck to your goals or stumbled along the way, this episode is here to inspire you to recommit, reflect, and take meaningful steps toward creating a peaceful relationship with alcohol.Molly dives into the neuroscience behind habits, why your brain's feedback loops matter, and how finishing what you start builds lasting change. You'll learn why setbacks aren't failures but opportunities to learn and grow. This episode is packed with insights about neuroplasticity, the power of small steps, and how to reframe your goals to focus on progress rather than perfection.What You'll Learn in This Episode:Why it's never too late to recommit to your goals.How neuroscience supports habit formation and breaking patterns.The importance of finishing strong and building a resilient mindset.How to use setbacks as tools for growth.Tips for incorporating Kaizen—continuous improvement—into your life.Notable Quotes:“Every choice is a chance to vote for the person you want to become.”“Finishing strong sends a powerful message to your brain: I don't give up on my goals.”“Small steps lead to big wins.”Action Steps:Reflect on your “why” for participating in Dry January and reconnect with your reasons.Challenge any negative narratives about your setbacks and focus on progress.Take one small, positive action today that aligns with the identity you're building.Resources and Links Mentioned:Learn more about the concept of Kaizen in Molly's book, Breaking the Bottle Legacy​.Download Molly's free guide, “Alcohol Truths,” to explore the science of drinking mindfully​.Join the Alcohol Minimalists: Change Your Alcohol Habits Facebook group for support​.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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

In this Think Thursday episode, Molly dives into the fascinating connection between hydration and cognitive health. Learn why even mild dehydration can negatively impact focus, memory, reaction time, and overall brain efficiency. Molly shares practical strategies to stay hydrated and explains how keeping your brain hydrated can help you feel better, think more clearly, and take better actions in your daily life.With January being a time for many to reduce alcohol intake or prioritize alcohol-free days, hydration becomes an even more important topic. Did you know that for every gram of alcohol consumed, your body expels 10 milliliters of water? This means drinking alcohol can contribute significantly to dehydration. Molly also touches on the broader implications of hydration, such as its impact on mood and energy levels.Key Topics DiscussedThe Importance of Hydration:How even a 1% drop in body water affects cognition.Dehydration's impact on neurotransmitters and the brain's homeostasis.Hydration and Alcohol:Why drinking alcohol causes dehydration.The importance of incorporating water into your routine, especially when drinking alcohol.Mood and Energy:How dehydration can lead to confusion, fatigue, and even mild depression.The mood-boosting benefits of staying hydrated.Practical Hydration Tips:Start Early: Begin your day with a glass of water to rehydrate after sleep.Make Water Accessible: Use a reusable water bottle as a visual cue.Add Flavor: Enhance water with lemon, cucumber, or other natural flavors.Set Goals: Aim for at least 8 cups (or 2 liters) of water daily, adjusting based on activity and needs.Key Quote:“When we think better, we feel better. When we feel better, we take better actions, and that's how we create better results in our lives. It all starts with hydration.” – Molly WattsResources Mentioned:Molly's Website: www.mollywatts.comJoin the Alcohol Minimalist Facebook Group: Alcohol Minimalists: Change Your Alcohol HabitsEpisode ChallengeThis week, focus on drinking more water and notice how it affects your mood and cognitive function. Use the tips shared in this episode to build a hydration habit that sticks!Connect with Molly:Email: molly@mollywatts.comInstagram: @alcoholminimalist ★ Support this podcast ★

Episode Summary:In this episode of the Alcohol Minimalist Podcast, Molly Watts dives into the essential difference between willpower and self-discipline—and why understanding this distinction can make all the difference in your journey to drinking less.Using the definition of self-discipline as “the ability to make yourself do things you know you should do, even when you don't want to,” Molly explains why relying on willpower alone often leads to burnout, frustration, and ultimately, failure.She also shares practical strategies for building self-discipline, including clarifying your “why,” planning ahead for challenging situations, and practicing self-compassion. If you've ever struggled to follow through on your plans to drink less, this episode will give you the tools to make lasting changes—without relying on motivation or perfection.What You'll Learn in This Episode:The Key Difference Between Willpower and Self-Discipline:Why willpower is reactive and short-term.How self-discipline helps you take consistent action toward your goals, even when it feels hard.Why Willpower Alone Isn't Enough:The science behind willpower as a limited resource.How deeply ingrained drinking habits make willpower ineffective for long-term change.How to Build Self-Discipline Around Drinking Less:Clarify your “why” to stay motivated.Plan ahead to avoid relying on willpower in the moment.Practice small, sustainable habits that build momentum over time.Accept discomfort as part of the process—and remind yourself that it's temporary.The Role of Self-Compassion in Lasting Change:Why beating yourself up after a slip-up undermines self-discipline.How to use curiosity and kindness to get back on track.Quotes to Remember:“Self-discipline is the ability to make yourself do the things you know you should do, even when you don't want to.”“Willpower might help you say no once, but self-discipline builds the habits that make saying no unnecessary.”“Discomfort is temporary, but the pride you'll feel for sticking to your goals will last.”Resources Mentioned:Sunnyside App: Molly's favorite tool for tracking and reducing alcohol consumption. Start your free trial today at Sunnyside.com/Molly.Facebook Group: Join the Alcohol Minimalists: Change Your Alcohol Habits community for support and connection.Podcast Listening Guide: New to the podcast? Grab your free guide to explore episodes tailored to your journey. Take Action:Reflect on your “why” for drinking less. Write it down and revisit it daily.Choose one strategy from this episode to implement this week—whether it's an alcohol-free night, planning ahead, or practicing self-compassion.Share this episode with a friend or loved one who might need support in their own journey.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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

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:Switch from "Why" to "How": Move from self-criticism to solution-focused thinking.Purposeful Distraction: Engage your mind and body in meaningful activities to break negative loops.Practice Self-Compassion: Speak to yourself kindly and interrupt self-criticism.Set a Problem-Solving Time Limit: Contain overthinking with intentional time boundaries.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:

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 GrantAlcohol Minimalist Programs:Drink-Less Success– 30-Day Mini-ProgramMaking Peace with Alcohol – 12-Month Group CoachingProof Positive – 12-Week 1:1 Coaching for WomenApp 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.comFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsEmail: molly@mollywatts.comClosing 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! ★ Support this podcast ★

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:WebsiteFacebook Group: Alcohol Minimalists – Change Your Drinking HabitsNext 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! ★ Support this podcast ★

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 RiskKey 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/changeyouralcoholhabitHas 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

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 WattsDr. Aditi Nerurkar's work on stress and resilienceAlcohol Minimalist Facebook GroupConnect with Molly:Website: www.mollywatts.comEmail: molly@mollywatts.comFacebook: Alcohol Minimalists Facebook GroupTake 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. ★ Support this podcast ★

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.lifewww.blackheath-bootcamp.co.ukwww.theshredprogramme.co.ukNew 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/changeyouralcoholhabitHas 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

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 MinimalistJoin 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.” ★ Support this podcast ★

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.nutritionovereasy.comNew 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/changeyouralcoholhabitHas 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

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 CoveredThe 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 & ResourcesDr. Alia CrumLearn more about her studies on mindset and health: Stanford Mind & Body Lab.Dr. Ellen LangerExplore 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 & CommunityJoin our private Facebook group: Alcohol Minimalists: Change Your Alcohol HabitsAccess 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:Apple PodcastsSpotify.Choose peace, and we'll see you on Monday!

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.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/changeyouralcoholhabitHas 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

Welcome to Think Thursday on the Alcohol Minimalist Podcast! This week, we dive into the fascinating intersection of neuroscience, mindset, and visualization. Inspired by a powerful episode of the Mel Robbins Podcast featuring Dr. James Doty, a neurosurgeon and mindfulness expert, this episode unpacks how tools like visualization and mindfulness reshape our brains and lead us toward intentional, compassionate lives.In This Episode:How visualization and mindfulness create new neural pathways and empower behavior change.The science of neuroplasticity: rewire your brain to foster healthier habits, including your relationship with alcohol.Practical tips to counter negative self-talk and develop a growth mindset.Why staying present is crucial for breaking old patterns and creating new opportunities.Actionable steps to start visualizing your goals effectively, including incorporating all five senses.Don't Miss:Dr. Doty's expert insights into harnessing the power of the mind, and how these techniques can help you achieve goals—whether it's drinking less or navigating challenging social situations with confidence.Resources Mentioned:Listen to the Mel Robbins Podcast featuring Dr. James Doty: Mel Robbins PodcastLearn more about Dr. James Doty and his work: Center for Compassion and Altruism Research and Education (CCARE) ★ Support this podcast ★

This week on the podcast I'm getting ready for all the opportunities to overdrink in December and revisiting an episode from early 2023 that has been a very popular episode over time called Chasing the Buzz. We're talking science, but we're also talking about mindset and belief. Ready to set yourself up for success in December?  This episode just might help. Resources mentioned: Podcast Episode #77New 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/changeyouralcoholhabitHas 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

Introduction:Think Thursday focuses on neuroscience, brain health, and mindset.This episode highlights the transformative power of consistency, especially during December—a month of distractions.Challenge: Practice consistency daily in small, manageable ways, not necessarily alcohol-related.Key Points Discussed:Why Your Brain Thrives on Consistency:Cognitive Efficiency: Your brain is an energy-saving machine that loves consistent patterns because they strengthen neural pathways, making actions easier and faster over time (neuroplasticity).Positive Feedback Loop: Each small win releases dopamine, reinforcing behavior and motivating repetition.Insights from Key Books:Atomic Habits by James Clear:Start Small: Small, consistent changes lead to extraordinary results (e.g., the 1% rule).Habit Stacking: Build new habits by anchoring them to existing ones (e.g., gratitude journaling while coffee brews).The Compound Effect by Darren Hardy:Consistency Over Time: Small actions, like replacing one drink per week with sparkling water, compound into significant, lasting changes.Why Consistency Is a Superpower:Engages the Prefrontal Cortex:Strengthens the brain's executive functions, enabling better decision-making, self-control, and goal focus.Consistent choices, like replacing alcohol with water, help shift behavior from autopilot to intentional.Research-Backed Insights:A study in the European Journal of Social Psychology shows habits take, on average, 66 days to form.Perfection Isn't Required: Consistency is about showing up regularly, even after setbacks. Forgiveness for slip-ups improves long-term success.Breaking Habits That Don't Serve You:The Double-Edged Sword of Consistency: Your brain automates all consistent actions, even unhelpful habits like overdrinking.Why Breaking Habits Feels Hard:Strong Neural Pathways: Long-standing habits require time to rewire.Dopamine Dependence: The brain still craves the rewards associated with old habits.Effortful Thinking: Breaking habits forces the brain to engage the energy-intensive prefrontal cortex.The Solution: Replace unhelpful habits with new, intentional ones and apply consistent effort.Example: Replace drinking to relax with deep breathing or non-alcoholic alternatives.Celebrate small wins to create a positive feedback loop for the new habit.4 Strategies to Harness the Power of Consistency:Start Small: Begin with tiny, manageable habits (e.g., write three daily wins in a journal).Track Progress: Use a habit tracker or journal to visualize streaks and stay motivated.Celebrate Wins: Acknowledge every small success to reinforce the habit.Plan for Imperfection: Slip-ups are part of the process—return to your habit without guilt or shame.Final Takeaway:Consistency is the foundation for change and key to breaking unhelpful habits.This December, choose one small habit to start or one to replace and practice it daily.Don't wait until January—start now, and build momentum for a transformative new year.Closing Remarks:Thank you for listening! If this episode resonated with you, share it with a friend or leave a review.Together, we're building a more intentional life, healthier brains, and better relationships with alcohol.Stay curious, stay consistent, and remember: small steps add up to big changes. ★ Support this podcast ★

This week on the show I'm talking with Ian Andersen, Sunnyside co-founder and CGO all about the independent peer-reviewed study from 2024.Sunnyside demonstrated to reduce weekly alcohol consumption by 33% in 12 weeks. We're talking about what's new and what's coming in 2025 for people who want to change their drinking 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/changeyouralcoholhabitHas 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

This special Thanksgiving episode of Think Thursday explores the profound impact of gratitude on mental, emotional, and physical well-being, and how it intersects with managing alcohol habits. Here's what was covered:Science of Gratitude:Boosts happiness by shifting focus to positives, as shown in Dr. Robert Emmons' studies.Reduces stress by lowering cortisol levels, promoting heart health, better sleep, and stronger immunity.Increases gray matter density in the brain, improving emotional regulation and mental resilience.Simple Gratitude Practices:Gratitude Journals: Write three things you're thankful for daily.Express Gratitude: Write thank-you notes and verbalize appreciation.Reframe Challenges: Find lessons in difficulties to build emotional resilience.Mindful Gratitude Moments: Set daily reminders to focus on gratitude.Gratitude and Alcohol Minimalism:Practicing gratitude reduces reliance on alcohol for emotional relief.Helps appreciate benefits like better sleep, energy, and relationships during the journey to mindful drinking.Call to Action:Reflect on what you're thankful for and share it via email or the Alcohol Minimalist Facebook group.Explore related content like the Live Happier, Longer podcast episode on gratitude (linked in show notes). https://open.spotify.com/episode/2f7uCmewRQFuvs3RlSI8Jg?si=84186241320e46f8Gratitude is framed as a skill and a mindset, capable of transforming lives and supporting healthier habits. ★ Support this podcast ★

This week on the podcast I'm talking all about Alcohol & Grief. I'm discussing different types of grief, the stages of grief and why alcohol can delay healing from grief. Resources mentioned:  Grief Share The Dougy Center What's Your GriefNew 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/changeyouralcoholhabitHas 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

IntroductionWelcome to Think Thursday on the Alcohol Minimalist Podcast.Focus: Using neuroscience and mindset to understand behavior and create change.Preview of today's topic: Behaviorceuticals—how behaviors act as medicine for the brain.Segment 1: The Power of Action vs. InertiaDiscusses a powerful quote from Elizabeth Benton (Chasing Cupcakes): "Action is the antidote to inertia. It's not just thinking; it's doing that drives results."Importance of shifting from "sensing" the problem to actively solving it.Connection to mindful drinking: Are you practicing drinking less or only thinking about it?Segment 2: Introduction to BehaviorceuticalsDefinition: Behaviors that act like medicine for the brain, improving its health and function.Neuroscience underpinning: Engaging in new, challenging, or rewarding activities reshapes the brain (neuroplasticity).Benefits for habit change: Creates positive emotional momentum.Helps develop healthier alternatives to drinking.Segment 3: Learning from Driving RatsHighlight of a quirky neuroscience study from the University of Richmond: Rats trained to drive tiny cars for food rewards (Froot Loops!).Results: Reduced stress and increased dopamine (feel-good chemical).Key takeaway: Learning new skills reduces stress and builds resilience.Segment 4: Applications to Mindful DrinkingHow to use behaviorceuticals to reduce drinking: Replace drinking habits with activities that stimulate and reward the brain.Suggestions: Learn a new skill, rekindle an old hobby, or try something unfamiliar.Emphasis on progress over perfection.Segment 5: The Role of MindfulnessDiscusses how engaging in purposeful activities keeps you present, reducing mindless behaviors like drinking.Example: You can't autopilot through driving a tiny car—or mastering a new habit.Conclusion and Weekly ChallengeChallenge: Identify one action to take this week that could serve as a “behaviorceutical.” Suggestions: Trying something creative, solving a puzzle, or engaging in physical activity.Reminder: Action rewires the brain, creating lasting change.Closing thought: Focus on progress, not perfection.Subscribe to the Alcohol Minimalist Podcast for more insights on mindful drinking.Join our Facebook group for additional support: Alcohol Minimalists: Change Your Alcohol Habits.Explore resources and courses at mollywatts.com. ★ Support this podcast ★

This week on the show I'm sharing an episode from Change Academy Podcast that I recorded with host Monica Reinagel. We're talking all about how going off routine can sound like freedom, but in reality it's often our routines that really provide peace. Check out the Change Academy podcast here: https://changeacademypodcast.com/You can also listen to Monica on the Nutrition Diva podcast. 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/changeyouralcoholhabitHas 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

Today for Think Thursday we're talking about mindset. We're focusing specifically on reframing our past with a gain mindset. Molly Watts discusses the importance of mindset in driving behavior and outcomes, emphasizing the shift from a "gap" to a "gain" perspective. She references Dr. Benjamin Hardy's book "Personality Isn't Permanent" and Dr. Dan Sullivan's concept of "The Gap and The Gain." The gap focuses on what's missing, leading to dissatisfaction, while the gain celebrates progress, fostering momentum and resilience. Watts also introduces Dr. Dan McAdams' narrative identity, which suggests our past, present, and future are interconnected and evolving. She shares her personal story of reframing her mother's alcohol dependence to empower her own journey, encouraging listeners to reframe their past experiences to foster growth and positive change.Action Items[ ] Choose one story or experience from your past that you would like to view differently.[ ] Ask yourself what you gained from that experience and how your future self would view it.[ ] Start a "gain journal" to track your progress and small wins.[ ] Periodically revisit and rewrite the story you've reframed to reinforce your growth.Mindset and Its Impact on LifeMolly Watts introduces the concept of Think Thursday, focusing on neuroscience, brain health, and mindset.She emphasizes the importance of mindset in determining how we feel, act, and the results we achieve in life.Molly mentions the positive feedback she has received from listeners and expresses her excitement about the topic.The episode will cover powerful mindset shifts, primarily from the book "Personality Isn't Permanent" by Dr. Benjamin Hardy.Introduction to "The Gap and The Gain"Molly introduces Dr. Dan Sullivan's concept of "The Gap and The Gain" to describe different ways of measuring progress.The "Gap" focuses on what is missing and how far one is from an ideal, leading to dissatisfaction.The "Gain" perspective involves measuring progress from where one started, appreciating the journey and recognizing growth.Molly explains how shifting from the "Gap" to the "Gain" can lead to a sense of accomplishment and momentum.The Importance of Acknowledging Small WinsMolly discusses the significance of acknowledging small wins and how they contribute to big changes.She explains that focusing on progress, even incremental, can empower and motivate one to take the next step.Molly emphasizes that the sense of happiness comes from how we view our progress and experiences, not from achieving perfection.Living in the "Gain" helps build psychological momentum and motivation to keep moving forward.Narrative Identity and Reframing Past ExperiencesMolly introduces Dr. Dan McAdams' concept of narrative identity, which involves the stories we tell ourselves to make sense of our lives.She explains that our narrative identity integrates our past, present, and future into a coherent story that shapes our sense of self.Molly highlights that our narrative identity is not fixed and can be reinterpreted to empower ourselves.Reframing past experiences in a positive light can help us grow and empower ourselves.Personal Story of Reframing Past ExperiencesMolly shares her personal story of reframing her relationship with alcohol, particularly her mother's alcohol dependence.She initially felt jealous and envious of other women with close relationships with their mothers.By understanding her mother's struggles and reinterpreting her past, Molly gained resilience and determination.This mindset shift allowed her to take control of her life and help others change their relationships with alcohol.Practical Steps to Apply the Gain MindsetMolly provides practical steps to apply the gain mindset in everyday life.Step 1: Choose one story and identify a specific past experience viewed as a setback or limitation.Step 2: Ask what was gained from this experience, focusing on any positives or lessons learned.Step 3: Imagine future self and how they would view past experiences as steps to growth.Step 4: Keep a gain journal to track daily moments of growth, positive choices, or small wins.Step 5: Revisit and rewrite the narrative periodically to reinforce growth and empowerment.Conclusion and ChallengeMolly concludes by emphasizing that the gain mindset is about creating a sustainable shift in how we view our lives.She encourages listeners to take one story and apply the gain mindset, asking themselves what they learned and how it shaped them.Molly invites listeners to email her with ideas for future Think Thursday episodes.She reminds listeners that they are the ones writing their story and encourages them to focus on the gain, celebrate progress, and embrace the person they are becoming. ★ Support this podcast ★

Today's episode is a special birthday episode.  Thank you for listening to the Alcohol MInimalist podcast. 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/changeyouralcoholhabitHas 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

Molly Watts discusses the concept of "thinking on purpose" to manage stress and anxiety, particularly in the context of recent events like the US presidential election. She emphasizes the importance of pausing, breathing, and taking just 10 minutes to avoid immediate, reactive responses. Watts introduces the "PB and J" method: Pause and Ponder to interrupt automatic thoughts, Breathe to calm the nervous system, and Just 10 Minutes to allow emotions to fade. She also suggests a "thought download" to externalize anxious thoughts and evaluate their usefulness. Watts encourages listeners to practice these techniques to foster resilience and intentional thinking.Action Items[ ] Practice the "PB&J" technique when feeling anxious or overwhelmed by news or events.[ ] Try the "thought download" exercise to process anxious thoughts.[ ] Implement the strategies discussed during the upcoming holidays and other stressful periods.OutlineUnderstanding the Concept of Thinking on PurposeMolly Watts introduces the episode's focus on neuroscience, brain health, and mindset, particularly in the context of recent events like the US presidential election.She emphasizes the importance of thinking on purpose and harnessing the power of the pause to create space between stimuli and responses.Molly explains that default thinking during turbulent times often leads to anxious or pessimistic thoughts, which can be overwhelming.She highlights the need to choose our thoughts deliberately to avoid getting stuck in a negative thought spiral.The Power of Pause and Its Role in Managing StressMolly references Victor Frankl's quote about the space between stimulus and response, emphasizing the power to choose our responses.She discusses how the primitive brain can react to stressors like election news as if they were physical threats, leading to paper tiger paranoia.Molly introduces the PB and J method (Pause, Breathe, and Just 10 Minutes) as a tool to manage stress and emotional reactions.The first step, Pause and Ponder, involves interrupting automatic thoughts and observing them to engage the prefrontal cortex for logical decision-making.Deep Breathing and Its BenefitsMolly explains the importance of deep breathing in calming the nervous system and shifting the brain out of fight or flight mode.She guides listeners through a deep breathing exercise, emphasizing the relaxation it brings.Deep breathing helps in observing thoughts rather than being swept away by them, providing space for intentional responses.Molly encourages listeners to practice deep breathing to manage stress and emotional reactions effectively.The Role of Just 10 Minutes in Managing EmotionsThe J in PB and J stands for "Just 10 Minutes," which helps in managing powerful emotions or strong urges to react immediately.Molly advises allowing intense emotions to be present without acting on them, as they often fade with time.She suggests asking oneself what one really wants and what response will align with values during the 10-minute pause.This practice helps shift from a reactive mode to a more intentional, empowered mindset.Thought Downloads and Observing ThoughtsMolly introduces the concept of a thought download, where one writes down all anxious thoughts to observe them with distance.This practice helps in seeing thoughts as data and deciding if they are helpful or moving one forward.Molly emphasizes the importance of not censoring or judging thoughts during the thought download.By observing thoughts on paper, one can choose to let go of unhelpful thoughts and adopt new ones that support better responses.Visualizing the Space Between Stimulus and ResponseMolly encourages listeners to visualize the space between stimulus and response, as described by Viktor Frankl.She suggests picturing this space as a tangible buffer that can be created whenever needed.This visualization helps in managing overwhelm from news, social media, or conversations about stressful events.Molly emphasizes the importance of using this space for pausing, breathing, and reflecting to find freedom in choosing responses.Practicing Compassion and ClarityMolly highlights the importance of compassion for oneself and others during difficult times.The pause creates room for self-compassion and clarity about what truly matters.She encourages listeners to practice the PB and J method during stressful times, including the upcoming holidays.Molly emphasizes that the more one practices, the more natural the pause becomes, leading to thinking on purpose and managing stress effectively.Conclusion and EncouragementMolly concludes the episode by encouraging listeners to practice the PB and J method and other tools discussed.She reiterates the importance of creating space, managing the mind, and finding calm amidst a chaotic world.Molly signs off, wishing listeners well and looking forward to the next episode on Monday.She emphasizes the ongoing practice of managing stress and emotional reactions to show up as the best version of oneself. ★ Support this podcast ★

This week's episode is focused on the anxiety, stress and overwhelm that many people are feeling as we approach the US presidential election on November 5th. Understanding how to calm our brains without turning to alcohol will be very important in the next few weeks. Recognizing when our brains are catastrophizing and stopping that cycle is critical to our sense of well-being.  We're also talking about making the decision to drink on election night and what that might look like.Resources Mentioned: Think Thursday: The Neuroscience of Deep Breathing and Emotional Resilience Episode #36 Unwinding AnxietyCheck 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/changeyouralcoholhabitHas 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

00:00Hey, welcome to think Thursday. From the alcohol minimalist podcast, think Thursday is all about your beautiful, brilliant human brain. We're talking neuroscience. We're talking behavior change. We are talking about your mindset. Are you ready to get started? Let's go. Hello and welcome to think Thursday from alcohol minimalist. These episodes are all about brain health. They are about neuroscience, and they are about your mindset. And today's episode, it's dropping on Thursday, October 31 so Happy Halloween. But more importantly, I wanted to talk about really remaining calm and helping us be less stressed today. Because let's face it, if you live here in the United States right now, there is a lot going on and with the upcoming election next week and all the uncertainty that surrounds it, many of us are feeling kind of an extra edge of stress and potentially some anxiety and worry about what's next.  And so I wanted to offer something simple and accessible to help manage that tension, a practice that's literally proven to reduce stress, build emotional resilience and support overall brain health. And so, you know, emotional resilience and brain health, these are things we talk about all the time around here, because they are ultimately what helps us create the habits that we want to have in our lives and to stop or break those unbreakable habits that are no longer serving us, like for many of you, your your drinking habits, right? That's why you're here.  I really have a very deep interest in neuroscience and in understanding how my brain works, and it's one of the reasons that I feel like that's kind of what helped me create this peaceful relationship with alcohol that I have, was really diving into that and so understanding how important our how important our beautiful, brilliant brains are, how much agency we have in becoming more emotionally resilient that is so important to me. And so that's what really again, a part of why think Thursdays are so important to me. And today we're going to talk about a practice that works to reduce stress, build that emotional resilience, and, again, support brain health, and I'm actually talking about deep breathing now, research shows that just a few minutes of focused breathing each day can shift our brain into a calmer, more resilient state, and it helps us to respond to Stress in ways that truly serve us.  So in today's episode, we're going to dig into the neuroscience behind deep breathing, and I'm going to share a simple technique that you can use anytime you're feeling tense or overwhelmed, which may happen, especially in the upcoming week. And so let's take a collective deep breath. You Beth and dive in. All right, so let's start by breaking down how deep breathing actually helps us when we're feeling that heightened sense of anxiety. You probably are familiar or you've heard about the amygdala and the stress response starts in the amygdala, which is the part of our brain that reacts to potential threats. When it kicks in, the amygdala releases cortisol, a hormone that, in short bursts, helps us respond to that immediate stress, but over time, increased levels of cortisol can leave us feeling drained and edgy, especially when we have a continual stress response, right? And a 2017 study actually published in frontiers in psychology shows that deep breathing actually reduces cortisol levels, it's helping us calm that brain, the brain's alarm system, and it activates our prefrontal cortex, which, of course, we know is the part of the brain that is responsible for all of our logical thinking, our reasoning, and it's what helps us control our impulses.  So by taking those deep breaths, we are calming down that lower brain and actually helping us activate that higher brain. We are taking that literal step back. We are taking a breather, and we are staying calm even when external stress is high. And over time, this practice actually rewires the brain. Okay? It's that neuroplasticity making it even easier to stay steady when life feels like it is in, you know, overdrive, right? So it's a practice that not only helps you in the moment, but over time, with practice, with repetition, you will actually be rewiring your brain, and that is incredibly important right now. The next part of deep breathing is that it's really one of the best ways to handle any kind of uncertainty. Well, handling any kind of uncertainty is the way that we do it, is by building up emotional resilience. Right when we become more emotionally resilient, we can handle life's ebbs and flows, and it's our ability to stay balanced when things get challenging and deep breathing is one of the simplest and most effective ways to strengthen resilience because it activates our parasympathetic nervous system, also known as rest and digest.  This system calms our body and mind by slowing our heart rate and lowering our blood pressure, it essentially is bringing us out of again that high alert and stress phase and back into balance. In 2018 researchers, publishing in the frontiers in human neuroscience, found that regular slow breathing exercises significantly increased heart rate variability. Heart rate variability is a measure of how well the body can handle stress. A higher HRV is linked with better resilience and the ability to bounce back more easily. Now you know, who doesn't need a little more extra bounce back, especially right now, right for any of us wanting to create a peaceful relationship with alcohol, a peaceful relationship with ourselves, or just navigating stress better in general, deep breathing is actually a really powerful way to create and and reinforce that, that the emotional resilience from a neuroscientific and parasympathetic level, all right, the parasympathetic nervous system is incredibly important when you are talking about regulating that, that you know emotional response, right?  And so deep breathing, again, helps us access our prefrontal cortex. Let's talk about dopamine for a minute. All right, you've heard me talk about dopamine in the past. It's that feel good. Chemical in the brain and dopamine is released every time that we do something that feels rewarding or satisfying, which is why it plays such a big role in habit formation, right? It's why we definitely, if we are somebody that has developed a habit of drinking to try to cope with stress and anxiety, it's because we have created a dopamine loop, and dopamine and alcohol does. How does release dopamine in the brain as well during stressful times? We might, you know, feel pushed towards habits that give us that quick dopamine boost, like drinking, like checking the news, like scrolling social media, like maybe even a healthier routine, like exercise, like those. Those are great. Those are better coping mechanisms, right? Or taking, for me, taking a warm bath. But deep breathing gives us a more sustainable way to create that sense of satisfaction. Yes, deep breathing actually can increase dopamine levels. A 2019 study in the Journal of neurotransmission showed that deep breathing exercises can increase dopamine levels, and it creates a natural and positive feedback loop in the brain. So when we use deep breathing regularly, we can actually train the brain to experience calm as a reward 09:29over time, with practice, with repetition, right? None of this happens on the first time. Well, actually, like I said, even in that moment, for our parasympathetic nervous systems, deep breathing is gonna, you know, it's something that you're going to get a benefit from right away, but over time and with practice and with repetition, you are actually training your brain, rewiring those neural pathways...