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In this Think Thursday episode, Molly Watts challenges the deeply ingrained belief that we must “start over” any time we slip up in our habit change journey—especially when it comes to drinking. Drawing from neuroscience, behavior psychology, and the Alcohol Minimalist framework, Molly explains why this mindset is not only emotionally unhelpful but also neurologically inaccurate.Listeners will learn how to reframe off-plan moments not as failures, but as meaningful data points that contribute to long-term growth and brain change. Whether it's drinking, eating, spending, or any behavior you're trying to shift, this episode offers an empowering new narrative: you are not behind, you are evolving.What You'll Learn in This Episode:Why the idea of “starting over” is a product of traditional recovery models like Alcoholics AnonymousHow the AA concept of relapse and abstinence has shaped our cultural view of success and failureWhy your brain doesn't erase progress, but rather integrates and learns from each experienceHow to shift away from shame and into self-compassion without compromising growthThe role of automaticity in habit formation, according to Dr. Wendy WoodHow the brain builds resilience through “returning,” not perfectionA 3-step process to reframe setbacks and keep moving forwardKey Concepts & Tools:The Iterative Mindset – Growth is not linear; it's a spiral of adjustment and awarenessPause the Narrative – Catch the story you're telling yourself about failureName the Learning – Reflect on the experience with curiosity, not blameMake a Micro-Move – Realign in the moment with one small actionNeuroplasticity – Your brain is always adapting; no step is wastedSelf-Compassion Science – Dr. Kristin Neff's research shows kind self-talk leads to more consistent behavior changeReferenced Episode:Think Thursday: The Iterative Mindset Takeaway Quote:“Let's drop the idea of Day One. You are not behind. You are learning. You are aligning. You are leading your brain—one choice at a time.” ★ Support this podcast ★

Michael worked an ok program, went back and tried some more drinking and is now back doing this AA thing at 110% — and with that effort he has found peace, gratitude and the sigh he was seeking in a drink. Sobriety Date: 1/28/2024Quotes“It's a really great program that works one day at a time.”“Alcohol is not a solution, it was at a point in time, but now today, Alcoholics Anonymous is my solution and it's outlined in the first 164 pages of the Big Book.”Referred by: Sara A. (Episode #211)InstagramFacebook

Episode SummaryIn this episode of The Alcohol Minimalist Podcast, Molly dives into one of the most challenging but common scenarios: staying committed to your goals when everyone else around you is celebrating with alcohol. As summer ramps up—bringing with it weddings, barbecues, vacations, and concerts—the social pressure to drink can feel stronger than ever.Molly explores the neuroscience behind our desire to fit in, how FOMO (Fear of Missing Out) hijacks our behavior, and why choosing intentionality over impulsivity can feel so hard—but is absolutely doable. She shares mindset tools, practical planning strategies, and science-backed techniques to help you enjoy life fully without sacrificing your peace or self-trust.What You'll Learn in This Episode:Why our brains are wired for social belonging—and how that impacts drinking decisionsWhat Solomon Asch's conformity studies reveal about peer pressureHow FOMO combines scarcity and shame (and how to spot it)Ways to shift your thinking from “missing out” to “building something better”Four brain-based tools you can use to feel more confident at social eventsThe power of novelty in rewiring the brain's reward systemHow to ground yourself in the moment and align with your long-term goalsTools & Concepts Discussed:Play the Movie to the End – visualizing the real outcomes of drinking off-planIf–Then Planning – a simple framework to prepare for triggers ahead of timeDistanced Self-Talk – how using your name can help regulate your emotionsGrounding Techniques – practices to stay present and calm in the momentThe Behavior Map – Alcohol Minimalist's foundational tool for changeNovelty as a Catalyst – why small, intentional changes can shift how you feelIdentity-Based Decisions – aligning your choices with who you are becomingReferenced Think Thursday Episode:“The Brain Loves Novelty—Use It to Reinvent Summer” — a short companion episode on how newness boosts engagement, motivation, and brain health.Mentioned Resources:Drink Less Success: More Dry July – Molly's 31-day email program + live coaching Takeaway Quote:“Peace isn't about perfect behavior. It's about aligned behavior. It's about becoming someone who desires alcohol less—even when the world around you doesn't.”If this episode resonated with you, share it with someone you love. And remember: peace is the goal—not perfection.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 episode of Transfigured, I sit down with Dr. Jim to delve into a range of pressing intellectual and spiritual topics. We explore his recent writings on his Substack, "Around the Corner," his perspective on the "re-enchantment" narrative currently popular in some online spaces, and a critical engagement with modernism. Using Carlos Eire's book "They Flew" (about the levitating St. Joseph of Cupertino) as a springboard, we discuss the nature of evidence, the moral responsibilities tied to metaphysical claims, and the vital role of institutions (like those in science, medicine, and education) in fostering self-correction and upholding human values. Dr. Jim shares his thoughts on the "scientific image" versus the "manifest image," the limitations of evolutionary biology's common framing, and why he considers himself a "reactionary modern," wary of prematurely discarding the hard-won insights of the Enlightenment and classical liberalism. Join us for a deep and nuanced conversation! We mention Dr. Jim, Sam (Transfigured), David Bentley Hart, Paul Vander Klay, Jonathan Pageau, John Vervaeke, Carlos Eire ("They Flew"), St. Joseph of Cupertino, Ross Douthat, Bart Ehrman, David Hume, Sam Harris, Wilfrid Sellars (Scientific Image vs. Manifest Image), Richard Dawkins, Bach, Mozart, Galileo, Michael Servetus, John Calvin, Rod Dreher, Bethel McGrew, Benjamin Boyce, Jesus Christ, Hermes, Chad (the Alcoholic), Julian, Aristotle (Four Causes), and more.Dr. Jim's Substack "Around the Corner": https://substack.com/@aroundthecorner1Midwest Apologetics Conference (August 22-24, Chicago, IL): https://www.midwestuary.com/Email for scholarship inquiries: info@midwestuary.com

This week, Vic and Hamish dive headfirst into one of the most common and dangerously convincing excuses in the drinking world:“I'm not alcoholic enough to stop.”It's the idea that if you haven't hit rock bottom, you haven't earned your sober stripes. That unless you're swigging whiskey at 10am or shouting at a toaster in a wine-stained dressing gown, your drinking “isn't that bad.”In this episode, Vic and Hame finally get to be the experts—sharing their own experiences of going sober before things totally fell apart. They explore why people cling to this excuse, the outdated stereotype of what an “alcoholic” looks like, and how the stigma, denial, fear of change, and cultural acceptance of booze all play a part in keeping people stuck.There's also some fascinating research, a bit of self-deprecating truth telling, and yes—a shame-prevention schemes, and an Australian slang battle that proves even ChatGPT might be an alcoholic.By the end of this one, you'll be asking:– Do I really have to wait until everything breaks to make a change?– What if I just skip the crash and start feeling better now?Packed with laughs, science, stories, and serious wake-up calls, this is the episode for anyone who's ever said:“I'm not that bad.”

Send us a textNadine drops three confessions that prove sobriety is not a linear path, it's a lifelong journey of self-awareness, accountability, and grace.

In this insightful Think Thursday episode, Molly dives into the surprising power of novelty and how it can support meaningful behavior change. While consistency remains a cornerstone of habit transformation, Molly explores how introducing small shifts in your routine can re-engage the brain, disrupt unhelpful patterns, and open new pathways for intentional living—especially during seasonal transitions like summer.In This Episode, You'll Learn:Why novelty activates the brain's dopaminergic reward system and what that means for motivation and attention.How neuroplasticity supports lasting change—and why new experiences help strengthen it.The paradox of the brain craving both efficiency and stimulation, and how you can work with this tension to support your goals.Why seasonal changes, like summer, naturally disrupt routines and how that disruption can become a tool for habit change.Key Takeaways:Shift Your Sensory Cues Change what you see, hear, smell, taste, and feel. Rearrange a workspace, change your walking route, or experiment with new mocktails. Novel sensory input breaks habitual patterns and opens the door to mindfulness.Run Mini Experiments Instead of overhauling everything, try low-pressure, short-term changes like replacing your evening drink with a new non-alcoholic option for a few days. Observe how it feels rather than focusing on outcomes.Leverage Seasonal Disruption Use the natural shifts of summer—lighter evenings, altered schedules, and more outdoor time—to gently reframe routines and rewrite old stories connected to alcohol.Mentioned in This Episode:Dr. Andrew Huberman on novelty and neuroplasticityDr. Wendy Wood's work on habit change and context shiftsMolly's “dopamine-driving” summer playlist Final Thoughts: Novelty doesn't have to mean a complete transformation. Often, the smallest shifts provide the greatest openings for change. Use this summer as your mini reinvention lab—a season to experiment with new patterns, and to gently interrupt the old narratives that no longer serve you. ★ Support this podcast ★

Chris always felt like an outsider wanting to crawl out of his skin, which made his first drink the obvious answer to life. When it stopped working, at only 17 yrs., Chris attempted suicide which brought him to the rooms. He found strength through prayer and the steps, leading him to a life filled with peace, purpose, and joy.Sobriety Date: 5/18/2013Quotes“Recovery is possible even if you think you cannot be helped.”“I say that I'm recovered because I no longer suffer from the obsession to drink."Referred by: Keep Coming Back listener  InstagramFacebook

This week, we're talking about how we forget most of what we learn and consider  ways of improving retention.Some friends, having messed with hallucinogens, mistakenly believe their companion to have died, and an elephant pops into a shop for some snacks.You can email us at info@grahamlandiwellbeing.co.ukThanks again for listening, we really appreciate it.

The eternal search for a buzz without the extra calories.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

This week, we finish up this crazy story, with Eamonn being beaten by local rivals, not in the ring, but in the street, with baseball bats. This causes him to nearly retire, as he wasn't even supposed to be able to walk again, but he beat the odds, earning a new nickname. He also continues his alcoholism, while being arrested several more times, for violent outbursts, often against women. A final tragedy leaves him depressed, and broken, but he keeps pushing on. Will he survive this story??   Have a local lottery winner beat your legs into retirement, be married to, and engaged to, several women at the same time, and try your hardest to not drink, for a week, so you can get a life saving operation with Eamonn "The Terminator" Magee - Part 5!!   Check us out, every Tuesday! We will continue to bring you the biggest idiots in sports history!!   Hosted by James Pietragallo & Jimmie Whisman   Donate at... patreon.com/crimeinsports or with paypal.com using our email crimeinsports@gmail.com   Get all the CIS & STM merch at crimeinsports.threadless.com   Go to shutupandgivememurder.com for all things CIS, STM & YSO!!   Contact us on...   instagram.com/smalltownmurder facebook.com/crimeinsports crimeinsports@gmail.com

An Alcoholic and Consecrated Wine? What does giving your life to Jesus really mean? How was Peter unique? This and more on today's edition of Called to Communion with Dr. David Anders.

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An Alcoholic and Consecrated Wine? What does giving your life to Jesus really mean? How was Peter unique? This and more on today's edition of Called to Communion with Dr. David Anders.

Episode Summary: We're officially halfway through the year, and today's episode is your invitation to pause, check in, and realign. If you're feeling like you've drifted from your intentions around alcohol—or life in general—this isn't about judgment. It's about awareness. Molly introduces a powerful, science-informed tool called the PEACE Self-Audit to guide your mid-year reflection and help you gently reassess where you are and where you want to go.This episode ties back to a recent Think Thursday episode on values alignment and burnout, highlighting how the gap between our professed and practiced values can impact our emotional and physical well-being. Through five thoughtful prompts—Progress, Emotions, Alignment, Consistency, and Expectations—you'll reconnect with your goals and reclaim your power to move forward with peace.What You'll Learn:Why the midpoint of the year is a psychologically powerful time to reflectThe meaning of cognitive dissonance and how it shows up in our habitsHow to use emotions as data instead of judgmentWhy values alignment is essential for lasting change (including a callback to a Think Thursday episode)How habit science supports small, consistent actions over big overhaulsThe difference between expectations rooted in growth vs. shameReferenced Framework: PEACE Self-AuditP – Progress: Recognizing small wins and the “Progress Principle” (Dr. Teresa Amabile)E – Emotions: Understanding emotional states as behavior signals (Dr. Marc Brackett, Yale)A – Alignment: Exploring congruence between values and behavior (Self-Determination Theory)C – Consistency: Anchoring change in repetition, not perfection (Dr. BJ Fogg, Charles Duhigg)E – Expectations: Shifting mindset around what success looks like (Dr. Carol Dweck)Mentioned In This Episode:Download the PEACE Self-Audit PDFThink Thursday episode: “Why Burnout Lives in the Gap Between Your Professed & Practiced Values”Sunnyside App – Start your 15-day free trialResources for Continued Support:Making Peace with Alcohol Group CoachingIf this episode resonated with you, share it with someone you love. And remember: peace is the goal—not perfection.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 ★

Get TEFL certified and teach english anywhere in the world. https://www.internationalteflacademy.com/lp-referral-program?grsf=8gww6jFind Donny:https://www.youtube.com/@UCs69t58yfbllaXO1nedpfUA https://www.instagram.com/thewontondon/?hl=enhttps://www.barstoolsports.com/bio/62720/the-wonton-donSupport the show on Patreon & get access to a bunch of perks https://www.patreon.com/smallbrainedamericanFollow the show ⬇️ Facebook https://www.facebook.com/realsmallbrainedamericanInstagram https://www.instagram.com/smallbrainedamerican/Twitter https://x.com/SBAmerican_Get Your Merch https://www.smallbrainedamerican.store My gear: DJI Action 4 https://amzn.to/3VOlhyxDJI Wireless Mics https://amzn.to/3xLkkzeInsta 360 x3 https://amzn.to/45YwdyjBooks Japanese Phrasebook & Dictionary https://amzn.to/3LculsoVagabonding https://amzn.to/3tIAB5MThe slides i wear on travel days https://amzn.to/3XP436YApple Podcasts https://podcasts.apple.com/us/podcast/small-brained-pod/id1724261259

Text and Be HeardElaine, Alcoholic Talks about Peace, Grief and Community.  Recovery Rocks!!!24 Years in Recovery.  LinkedIn:  Elaine Williams | LinkedIn  Support the showRecovery is Beautiful. Go Live Your Best Life!!Facebook Group - Recovery Freedom Circle | FacebookYour EQ is Your IQYouTube - Life Is Wonderful Hugo VRecovery Freedom CircleThe System That Understands Recovery, Builds Character and Helps People Have Better Relationships.A Life Changing Solution, Saves You Time, 18 weekswww.lifeiswonderful.love Instagram - Lifeiswonderful.LoveTikTok - Lifeiswonderful.LovePinterest - Lifeiswonderful.LoveTwitter - LifeWonderLoveLinkedIn - Hugo Vrsalovic Life Is Wonderful.Love

In this short and powerful Think Thursday episode, Molly explores a feeling we all face—discomfort—and why it's so often misunderstood. Rather than being a sign that something's gone wrong, discomfort is often evidence that change is happening.Through the lens of neuroscience and personal insight, you'll learn why your lower brain instinctively resists unfamiliar experiences, how to engage your higher brain to override outdated fear responses, and why discomfort is a natural and even necessary part of learning and growth.You'll Learn:Why the lower brain (your survival brain) misinterprets discomfort as dangerHow the motivational triad (seek pleasure, avoid pain, conserve energy) works against growthWhat Dr. Andrew Huberman says about friction and neuroplasticityWhy Dr. Jo Boaler's research shows that struggle is the best signal of brain developmentA simple mindset shift: how curiosity builds resilienceKey Quote: “Discomfort isn't a red flag. It's a signal to stay curious. It means your brain is being asked to grow. And while your lower brain might resist, your higher brain is ready.”Referenced Experts:Dr. Andrew Huberman – Neuroscientist, Stanford UniversityDr. Jo Boaler – Author of Limitless Mind, Stanford UniversityResources Mentioned:Listen to my conversation with Dr. Jo BoalerJoin the Community: Looking for more support in changing your habits and building peace with your mind and choices? Join our private Facebook group:  Alcohol Minimalists: Change Your Drinking HabitsWork With Molly: Explore coaching programs and courses at:  www.mollywatts.com ★ Support this podcast ★

Corbin begin drinking for the release, the entertainment and the peace of mind, but eventually found himself trapped, lonely and miserable – drinking even when he didn't want to. With the Program, the Steps and taking Action, Corbin lives a life of freedom, joy and peace of mind, body and spirit. Sobriety Date: 12/10/2019Quotes“I have not been let down by alcoholics anonymous yet.” “I came in here broken and you people just put me back together like a puzzle.”Referred by: Erin M. (Episode #105)InstagramFacebook

Today's poem is Portrait of the Alcoholic with Withdrawal by Kaveh Akbar. The Slowdown is currently taking a break. We'll be back soon with new episodes from a new host. This week, we're going back into the archive to revisit Tracy K. Smith's time as host. Today's episode was originally released on December 6, 2018. In this episode, Tracy writes, “One day I was a drinker; the next, I was an ex-drinker. A braver person would say: one day I came to understand I am an alcoholic. I consider myself lucky. The best way I can describe the change is to call it an unburdening.” Celebrate the power of poems with a gift to The Slowdown today. Every donation makes a difference: https://tinyurl.com/rjm4synp

If you've ever said, “I just don't have the discipline,” or wondered why it feels so hard to follow through on your intentions—this episode will help you understand what's really going on in your brain.Molly takes a science-forward look at dopamine, the neurotransmitter that drives motivation, pleasure, and effort. With insights from Dr. Andrew Huberman and Dr. Anna Lembke (Dopamine Nation), she shares why alcohol's unnatural impact on dopamine matters and how to support your brain's reward system as you change your drinking habits.This episode doesn't prescribe one-size-fits-all advice. Instead, it offers useful frameworks, practical tools, and a compassionate perspective on how to manage dopamine to support motivation and self-discipline—without relying on willpower alone.In this episode, you'll learn:Why dopamine isn't just about pleasure—it's the foundation of motivation and effortHow alcohol hijacks the dopamine system and rewires your brain's reward pathwaysSix key strategies to stabilize dopamine and strengthen self-discipline, including:Avoiding the layering of high-dopamine activitiesDelaying rewards to build intrinsic motivationStarting your day without artificial dopamine spikesUsing movement and gratitude to raise baseline dopamineWhy Molly didn't start with a 30-day break—and why gradual change still worksHow to think critically about neuroscience trends online while staying curious about your own brainThe importance of working with your brain rather than against itResources and Links:Listen to the episode with Dr. Anna Lembke: Dopamine Nation Go back to Think Thursday: Understanding Dopamine Learn more about Making Peace with Alcohol, the 12-month group coaching experienceGet started with a free trial of Sunnyside www.sunnyside.co/mollyStay Connected:Have questions or want support applying what you heard today?Reach out to Molly directly at molly@mollywatts.comYou don't need more willpower. You need the right tools—and a way to work with your brain. ★ Support this podcast ★

Welcome to Think Thursday from the Alcohol Minimalist Podcast, where we explore the power of your brilliant human brain. In this episode, we're revisiting the very first Think Thursday conversation. If you're new to the series or need a powerful reminder of just how capable you are of creating change, this episode is a must-listen.Molly is taking a brief pause this week, making it the perfect opportunity to revisit the core concept that sparked Think Thursdays—how your mindset literally changes your brain.This episode explores one of the most exciting and empowering discoveries in neuroscience: neuroplasticity. It's the science that explains how your thoughts and beliefs influence the physical structure of your brain, ultimately shaping your habits and behaviors.What You'll Learn:How your brain is constantly reshaping itself based on your thoughts and actionsWhy the belief that you can change is essential for rewiring your brainWhat a growth mindset looks like—and how it supports lasting changeWhy old patterns feel so automatic, and how to replace them without willpowerThe neuroscience behind habit formation, including synaptic pruningHow to start shifting your internal dialogue to align with your goalsKey Insight:Your thoughts are not just passive ideas floating in your mind. They are the foundation for the physical structure of your brain. When you change your mindset, you change your brain's wiring. That's not motivational fluff—it's science.If you've ever felt stuck in your drinking habit or frustrated by how hard it is to make a change, this episode will give you both the understanding and encouragement to try again—this time, with your brain on your side.Listen With Intention:Whether your drink of choice today is alcoholic or not, make it a moment to sit with this episode and reflect on the habits you're reinforcing—and the new ones you're ready to build.Additional Resources:Explore Molly's book, Breaking the Bottle LegacyJoin the Alcohol Minimalists private community on FacebookFinal Note:Lasting change doesn't come from gritting your teeth. It comes from training your brain to make the new habit easier than the old one. This episode lays the groundwork for doing exactly that. ★ Support this podcast ★

Hannah, a retread, has built a strong program, shaped by the hard-earned wisdom gained through the pain of picking up a drink after the freedom of sobriety. With vulnerable honesty, she shares her journey in a way that draws you in and has you rooting for her. Today, she does this deal on the daily.Sobriety Date: 9/26/2022 Quotes“I fell in love with the freedom that AA gives me.”“Just pray and ask just for the willingness to try something new.”Referred by: Sara A. (Episode #211)InstagramFacebook

What if the key to achieving more energy, sharper focus, and greater success is simply quitting alcohol? On episode 782 of the Savage Perspective Podcast, host Robert Sikes dives deep with guest James Swanwick, an author, entrepreneur, and advocate for living alcohol-free. Together, they reveal the invisible toll alcohol takes on high-performers' health, productivity, and ability to succeed in life and business. This episode will challenge everything you think about drinking's role in your lifestyle. Prepare to see drinking habits in a completely new light.In this powerful and eye-opening discussion, James shares his own 20-year struggle with daily drinking and the moment that changed his life forever. Learn how quitting alcohol helped him lose weight, regain mental clarity, boost energy, and unlock a new level of success. He explains the science behind alcohol's effect on your brain, body, sleep, and even your financial performance—shocking insights backed by decades of research. Whether you've struggled with moderation or think you have your drinking under control, the truths revealed in this episode may surprise you.Ready to make the ultimate transformation? Join Robert Sikes' FREE Bodybuilding Masterclass now at https://www.ketobodybuilding.com/registration-2 and discover the proven 7-Phase Savage System to get shredded and unleash your full potential!Throughout this conversation, Robert and James dissect the myths tied to alcohol, including claims about red wine's health benefits, cultural pressure to drink at social events, and the psychological impact of labeling someone as an “alcoholic.” Most importantly, they explore the ripple effect alcohol has on ambition, relationships, and long-term happiness for entrepreneurs, fitness enthusiasts, athletes, and business professionals. James also sheds light on his work with high-performing clients through his "Project 90" program, showing how quitting can dramatically transform not just your health, but your career and confidence too.If you're ready to rethink your relationship with alcohol, improve how you sleep, gain more mental sharpness, and feel better than ever, this episode of the Savage Perspective Podcast with Robert Sikes is a must-watch. James Swanwick will not only inspire you to reassess what alcohol costs you but also present a compelling vision of life without it.Register For My FREE Masterclass: https://www.ketobodybuilding.com/registration-2Get Keto Brick: https://www.ketobrick.com/Subscribe to the podcast: https://open.spotify.com/show/42cjJssghqD01bdWBxRYEg?si=1XYKmPXmR4eKw2O9gGCEuQChapters:0:00 Alcohol's Impact on the Brain and Body  1:49 The Hidden Dangers of Regular, Socially Acceptable Drinking  3:28 Debunking "Alcoholic" Labels: Alcohol Use Disorder Explained  6:23 How Alcohol Steals Your Productivity and Wealth  9:12 Breaking Free From the Long-Term Consequences of Drinking  13:12 The Truth About Red Wine and Health Claims  17:08 How Alcohol Impacts Health, Sleep, and Fitness Goals  24:05 Why We Start Drinking: The Psychology and Conditioning Behind It  31:39 A Generational Shift: Why Younger People Are Drinking Less  39:07 Overcoming Alcohol Cravings: Exercise, Connection, and More  43:56 Quitting Alcohol Is a Lifestyle, Not Just a Challenge  53:01 Find More Resources and James Swanwick's Work

In honor of Memorial Day Weekend in the U.S., we're revisiting a popular episode that dives into the practicalities of drinking like an alcohol minimalist. If you've ever wondered what the day-to-day approach looks like or how to create a plan that helps you drink less and worry less, this episode is for you.Molly shares actionable tips and strategies that go beyond theory. She breaks down how alcohol minimalists navigate drinking decisions with intention and how the Alcohol Minimalist approach differs from other moderation-based communities.In this episode, you'll learn:What it really means to be an alcohol minimalistWhy planning ahead of time is a tool for empowerment, not restrictionHow to create an alcohol plan that aligns with your long-term goals and reinforces your autonomyTactical guidance for drinking more mindfully and with less anxiety, including:Choosing lower alcohol-by-volume (ABV) optionsManaging mixers and understanding how caffeine interacts with alcoholHow to split one drink into two by making simple swapsScience Meets Strategy:This episode reflects the heart of the Alcohol Minimalist philosophy—science-based strategies paired with practical tools to help you shift habits and thinking patterns. With relatable stories and a dose of science, Molly shows that making alcohol a non-factor is not only possible but peaceful.Quote from the Episode:“Changing your drinking habits starts with how you think about alcohol. Your plan isn't punishment—it's proof of your power.”Links and Resources:Get your copy of Breaking the Bottle LegacyJoin the free Facebook community: Alcohol Minimalists - Change Your Alcohol 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 ★

Welcome to Think Thursday from the Alcohol Minimalist Podcast — where we take a moment to pause, reflect, and recalibrate. This week, we're honoring Mental Health Awareness Month by digging into a powerful insight from Brené Brown:“The space between our professed values and our practiced values is where burnout lives.”In this episode, Molly explores what that space looks like in everyday life and why it might be the real reason behind your emotional exhaustion — not just your schedule.You'll hear:Why busyness has become a badge of honor in our cultureA personal story about raising four boys and how a simple narrative shift changed everythingThe difference between behavioral misalignment and mental misalignmentHow to identify the gap between your actions and your valuesA 3-step reflection practice to gently bring your life back into alignmentIf you're feeling off, overwhelmed, or like you're going through the motions — this episode will help you reconnect with what really matters.Reflection PromptWhat's one value I say I care about — and what's one small way I can actually live it this week?Write it down. Let it guide you.Links Mentionedhttps://www.valuescentre.com/pva (optional paid resource Molly references for identifying your top values)Join the Alcohol Minimalist Facebook Group for deeper discussionEmail Molly directly: molly@mollywatts.com ★ Support this podcast ★

With 25 yrs of sobriety Lorrie lives and breathes the AA way. She's all about taking action, practicing the principles, and guiding others with grace and love. With strong values and a heart for sponsorship, she's proof that recovery isn't just about staying sober—it's about thriving and lifting others up along the way.Sobriety Date: 11/28/1999Quotes “I have a selfish disease that demands a selfless cure. That means we work an altruistic plane, that means we get closer to god when we're serving others.”“Prayer and mediation are not optional, that's how you're going to stay centered and emotionally sober.”Referred by: Sara A. (Episode #211)InstagramFacebook

Memorial Day weekend often marks the unofficial start of summer—and for many, it can also signal the return of old drinking patterns. In this episode, Molly explores how to approach holiday weekends with clarity, confidence, and a sense of peace—whether you plan to drink or not.You'll learn:Why holidays feel neurologically “loaded” and how nostalgia and social cues activate habit loops.How mindfulness disrupts old behavior patterns and quiets negative mental chatter by downregulating the Default Mode Network.The neuroscience of craving and why anticipation creates more dopamine than the drink itself.What to do if you overdrink—and how to reframe it without spiraling into guilt.Three planning prompts to help you stay intentional and proud through Monday and beyond.Whether it's your first alcohol-free Memorial Day or just another chance to practice moderation, this episode will help you prepare your mind, your habits, and your heart for a peaceful summer.Referenced Experts & Resources:Dr. Jud Brewer, neuroscientist & author of Unwinding Anxiety and The Craving Mind Listen to my interview with Dr. Jud Brewer →Dr. Anna Lembke, psychiatrist & author of Dopamine Nation Listen to my interview with Dr. Anna Lembke →Key Takeaway: You're not required to drink to have fun. You're not obligated to say yes to anything you don't want. Your relationship with alcohol is yours to define—especially on holiday weekends.Join the Conversation: Come join our private Facebook community: Alcohol Minimalists: Change Your Drinking HabitsWork With Molly: Ready for deeper transformation? Learn more about my coaching programs and resources at:

In this deeply honest and science-backed episode, Molly explores a topic that often gets misunderstood in the world of personal development: toxic positivity. While optimism, hope, and gratitude are powerful tools for creating a more peaceful relationship with alcohol—and life in general—Molly dives into the real science of why ignoring negative emotions does more harm than good.Learn how suppressing your feelings can lead to stress overload, impaired decision-making, and disconnection, and how true emotional resilience means feeling your emotions, not avoiding them.What You'll Learn:Why toxic positivity isn't helpful (and can actually be harmful)What happens in your brain when you suppress emotionsHow emotional suppression affects your mental and physical healthThe difference between emotional resilience and emotional repressionA powerful, practical method to process emotions with the Four S Belief System:See – Gain awareness of what you're thinking and feeling.Soothe – Offer self-compassion and calm your nervous system.Separate – Distinguish between facts and the story your brain is telling you.Shift – Choose small, believable thoughts that help you move forward.Takeaway Message: You don't have to fake being okay. Feeling your emotions fully and honestly is what allows your brain to process them and grow your resilience. It's not about avoiding discomfort—it's about learning to navigate it with care.Let's Practice Together: Take a deep breath and ask yourself: Where have I been pushing myself to stay positive instead of allowing myself to feel honestly? Your emotional truth is the beginning of your clarity.Resources & Links:Learn more about the Four S Belief System inside Molly's programs: mollywatts.comFree E-book: Alcohol Truths – How Much Is Safe?Connect with Molly on Instagram: @alcoholminimalistSubscribe & Review: If this episode resonated with you, share it with a friend and leave a review on Apple Podcasts or Spotify—it really helps others discover the podcast! ★ Support this podcast ★

Michael grew up with a strong “never surrender” mindset, shaped by generations of warriors before him. But it was through a surrender that he achieved victory over alcoholism and addiction. Today, Michael lives a life with tools, purpose and peace. Sobriety Date: 1/20/2023Quotes “There's no cure for this disease, but there's a solution.”“This program is full of paradoxes . . . when I surrendered, I achieved victory; the more I give, the more I get back; my greatest weakness is my greatest strength.” Referred by: Ryan D. (Episode #220)InstagramFacebook

In this timely episode of the Alcohol Minimalist podcast, host Molly Watts takes a deep dive into a public health conversation that few people are having—but everyone should be listening to. In honor of Mental Health Awareness Month, Molly tackles the proliferation of legal but dangerously unregulated mood-altering substances that are readily available at gas stations, vape shops, and convenience stores.From kratom and delta-8 THC to nitrous oxide and nicotine salts, Molly explains how these substances affect the brain, the risks they pose (especially to teens and young adults), and why they are anything but harmless. She shares critical scientific insights on how these substances hijack brain chemistry and emotional resilience—and why genuine peace doesn't come from a bottle, capsule, or vape pen.This episode is both educational and urgent, equipping listeners with the awareness needed to protect themselves and their communities.What You'll Learn:The science behind substances like kratom, Neptune, phenibut, delta-8 THC, and othersWhy these products are addictive—even when marketed as “natural” or “legal”The impact these substances have on dopamine, glutamate, GABA, and acetylcholine systemsWhy teen brains are especially vulnerableHow these substances are a false solution to emotional distressA call to rethink how we cope, connect, and seek calm in a chaotic worldKey Quote: “We are living in a world where brain-altering substances are being sold next to chewing gum—and we are not prepared. But we can be.”Mentioned in the Episode:Mental Health Awareness MonthThe importance of internal emotional regulationMolly's reflections on her mother's struggles and legacyResources to support your journey to peace with alcohol—and beyondIf you found this episode eye-opening, please consider sharing it with a friend, parent, or community leader. These conversations matter—and they start with awareness.Website: www.mollywatts.comInstagram: @alcoholminimalistFacebook Group: Alcohol Minimalists: Change Your Alcohol 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 ★

Story: Alcoholic Dreams Author: Donna Rating: GA Site link: http://fluky.gossamer.org/display.php?AlcoholicDreams.Donna Read by: kristinsauter Summary: Handling mourning is tough ***Every effort was made to reach out to this author for permission but we weren't able to make contact. In the event they were to reach out to us and request it, this will be taken down and as such this track will NOT be available for download. Should contact be made and permission given, the option to download will be offered.***

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Chad Price comes onto the podcast to talk to host Jason Schreurs about his life as a recovering alcoholic. Known for his work in ALL, Drag the River, A Vulture Wake, and now the Chad Price Peace Coalition, Chad spent decades trying to balance his heavy drinking with constant travel, parties, parties, and more parties. Chad talks about how being in a punk band can be conducive to substance misuse. http://chadpricepeacecoalition.com Featured song clips: Chad Price Peace Coalition - “Rose” from A Perfect Pearl (Double Helix Records, 2015) ALL - “Original Me” from Breaking Things (Cruz Records, 1993) Drag the River - “Barroom Bliss” from Closed (Hometown Caravan, 2010) Social Distortion - Another State of Mind" - live at Osterrocknacht Düsseldorf (1997) Chad Price Peace Coalition - “A.M.” from A Perfect Pearl (Double Helix Records, 2015) The SCREAM THERAPY BOOK is now available! Scream Therapy: A Punk Journey through Mental Health is a memoir-plus that has been heralded by New York Times best-selling authors. Like the podcast, it links the community-minded punk rock scene with the mental wellness of the punks who belong to it. ORDER A COPY OF THE BOOK! screamtherapyhq.com/book SCREAM THERAPY MERCH! http://screamtherapy.threadless.com About this podcast: Scream Therapy explores the link between punk rock and mental health. My guests are members of the underground music scene who are living with mental health challenges, like myself. Intro/background music clips: Submission Hold - "Cranium Ache" Render Useless - "The Second Flight of Icarus" Contact host Jason Schreurs - screamtherapypodcast@gmail.com

Those skinny legs?! And Disney! What's up with Disney?!

In this episode of Think Thursday from the Alcohol Minimalist Podcast, host Molly Watts explores the transformative mental health benefits of self-transcendence.After recently visiting the South Rim of the Grand Canyon for the first time, Molly shares her personal experience of awe and expansion, describing how moments of transcendence can shift perspective, lighten emotional burdens, and promote mental well-being.Drawing from Abraham Maslow's later work on human needs, Molly explains why self-transcendence sits above self-actualization as the highest human goal. She discusses how practices that cultivate transcendence — like connecting with nature, practicing gratitude, serving others, experiencing awe, and mindful meditation — can help individuals move beyond rumination, stress, and loneliness.Listeners will come away with practical strategies for creating small moments of transcendence in everyday life, even without traveling to iconic locations like the Grand Canyon. Molly issues a weekly challenge to encourage listeners to experience the power of stepping outside of themselves and into a deeper connection with the world around them.This episode is part of a special Mental Health Awareness Month series and continues the Alcohol Minimalist commitment to science-based strategies for building a more peaceful, mindful life.Topics Covered:Defining self-transcendence and why it matters for mental healthMolly's Grand Canyon experience as a personal example of peak experienceHow Maslow's Hierarchy of Needs evolved to include self-transcendenceThe role of transcendence in countering anxiety, depression, and ruminationFive daily practices for cultivating transcendenceResources and Links:Join the Alcohol Minimalists Facebook GroupWork with MollyRelated Episodes:The Science of AweIf you enjoy the Alcohol Minimalist Podcast, please share the show with a friend, leave a review on your favorite podcast platform, and connect with Molly Watts on Instagram and Facebook. ★ Support this podcast ★

Suicidal-felon turned happy, joyous and free attorney—this is a story of an alcoholic who through the gift of desperation asked for help. Then it was hard work, dedication and a commitment to these principles that brought him the grace of sobriety.Sobriety Date: 4/3/2011Quotes“It's easy to help other people, but it's not always so easy to let other people help you.”“Do what we do here and you will get what we got here.”Referred by: Ryan D. (Episode #220)InstagramFacebook

In this deeply personal episode of Ditch the Binge, Renae shares the unexpected moment—during mile eight of a half marathon—when she realized she no longer identifies as bulimic. After over a decade of battling food, body image, and the shame that came with it, Renae reflects on how recovery slowly, quietly took root until one day… it just wasn't who she was anymore.She opens up about the years of bingeing and purging, the treatment programs, the obsessive research, and the painful identity that felt like it would always define her. But through consistent, messy, and unglamorous work, she found freedom.This episode is a raw, hopeful reminder that change doesn't always come in dramatic before-and-after moments—it builds quietly. And one day, without realizing it, you might just wake up and realize you're not who you used to be.Perfect for anyone in recovery, stuck in an identity they want to outgrow, or wondering if lasting change is really possible...Get Renae's book HERE.Follow her on IG here.Visit her website HERE. Book a consult call HERE.

In this episode, Molly revisits a listener favorite: Undoing the Urge to Overdrink — a heartfelt and informative conversation first shared just before Thanksgiving 2023. Molly reflects on how emotional triggers, life events, and deeply rooted habits shape our relationship with alcohol — and how we can interrupt the cycle to create lasting change.Molly also shares a poignant personal moment, connecting the episode's theme with the anniversary of her father's passing on Thanksgiving night in 2022, making this revisited conversation especially meaningful.This episode coincides with the launch of Just One More, Molly's new two-week mini-course aimed at helping binge drinkers take the first powerful step toward a peaceful relationship with alcohol. (Sign-ups are open now! Check the link in the show notes.)Key Topics Covered:Defining Overdrinking and Binge Drinking: Molly clarifies what constitutes a binge for women (4+ standard drinks) and men (5+ standard drinks) — emphasizing why even gradual consumption across a day still counts as overdrinking.Impact of Overdrinking Beyond Intoxication: How even without reaching a "drunk" state, overdrinking disrupts sleep, elevates anxiety, taxes the liver, and triggers inflammatory responses.Holiday Drinking Traps: Common ways Thanksgiving and other holidays can lull us into overdrinking patterns — and why "spreading it out" doesn't negate its negative effects.Personal Reflections on Thanksgiving: Molly shares her experience navigating family-induced stress (especially dealing with her mother-in-law's anxiety) without turning to alcohol, highlighting the importance of mind management.The Cycle of Overdrinking: Breaking down the behavioral patterns and emotional triggers that drive overdrinking — and how building awareness interrupts the urge before it turns into action.Tools for Undoing the Urge: Molly emphasizes key strategies:Practicing mindfulness during urgesChoosing empathy over resentment in stressful family situationsReframing thoughts to shift emotional responsesFocusing on gratitude and emotional resilienceImportant Reminder: Changing your drinking habits isn't just about counting days — it's about understanding your brain, managing your mind, and creating a lifestyle of peace and intentionality.Featured Resource: Just One More A two-week mini-program designed to help binge drinkers interrupt old patterns and create a sustainable path toward mindful drinking.  Sign up here (link in the show notes)Connect with Molly:Website: www.mollywatts.comFacebook Group: Alcohol Minimalists: Change Your Alcohol 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 ★

My Instagram.My websites are here and here.

In this week's Think Thursday episode, we explore an unexpectedly powerful topic: the science of smiling. Is being a "natural smiler" something you're born with? Can smiling actively improve your mood, or is it just a reflection of how you feel?And what role does a simple grin play in rewiring your brain for resilience, positivity, and emotional peace?Molly dives into the research on genetic influences on smiling, the concept of the facial feedback loop, and the emotional benefits of practicing intentional smiles. You'll also hear a heartwarming story about how even our beloved dogs have evolved to smile at us—showcasing the profound social importance of smiling across species. If you're interested in learning how a small daily action can contribute to building emotional resilience and improving your relationship with alcohol, this episode is for you.Key Topics Discussed:Is being a "natural smiler" genetic or learned?How smiling activates dopamine, serotonin, and endorphinsThe Facial Feedback Hypothesis: influencing emotions through physical expressionsSmiling as a low-stakes, daily practice for emotional regulationHow dogs evolved to recognize and return human smilesWhy mindful smiling can be a strategic habit change toolWhy It Matters for Alcohol Minimalists: Creating small, intentional shifts in behavior—such as practicing a mindful smile—supports the larger work of reshaping your relationship with alcohol. It's about using neuroscience-backed techniques to create positive feedback loops in your brain, promoting calmness, resilience, and emotional flexibility.Notable Quotes:"Genetics sets the stage, but your environment writes the story.""Smiling isn't just a reflection of how we feel—it actively creates our mood.""Dogs smiling back at us is a beautiful example of how emotional connection transcends species."Take Action This Week:Practice mindful smiling when you wake up in the morning, even before any external circumstances influence your mood.Try smiling intentionally when encountering minor irritations to train your brain toward a more resilient emotional response.Reflect on where you might use a simple smile to interrupt old emotional habits and create a new feedback loop.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! ★ Support this podcast ★

Though a well-educated and confident man today, Mark was once consumed by anger and alcohol. Through the honesty in the rooms, and a bit of humility, he began to learn about himself and his place in the world. By living the 12 step principles in all his affairs, Mark discovered peace and purpose – and 35 years of sobriety. Sobriety Date: 2/5/1990 Quotes “Every day I pray, I turn my life over, I say: just let me know what I'm supposed to do and help me do it.”“I learned how to be a friend to people, I learned how to love and to be loved, I learned how to stay sober, I learned how to be a parent.”Referred by: Michael L. (Episode #248)InstagramFacebook

In today's episode, I sit down with Radka Crossley, an incredibly courageous woman whose story will stay with you long after the episode ends. Radka spent 18 years in an abusive marriage to a narcissist, but the roots of her pain began long before that. Raised by an alcoholic mother and an emotionally unavailable father, her nervous system was wired for survival from a very young age.Together, we explore how her early childhood environment shaped the parts of her that tolerated abuse, ignored red flags, and questioned her own worth. This episode is a powerful exploration of inner child wounding, attachment trauma, and how patterns of neglect and addiction in our upbringing can set the stage for toxic, coercive relationships later in life.Radka's story is heartbreaking, raw, and full of insight but it's also a story of resilience. You'll hear how she began to slowly find her way back to herself, reclaiming her voice, and starting to understand that none of it was ever her fault.This one is especially for you if you've ever wondered,Why did I stay so long?Why do I keep attracting unavailable people?Why does this feel so familiar, even when it hurts?Radka's story lifts the lid on the shame so many survivors carry and together, we bring compassion to the parts of her still holding the pain. This conversation will help you feel less alone and more seen in your own healing journey.Don't ever be alone in your healing.Come and join my private Facebook community, No Visible Bruises, where you can connect with other survivors of narcissistic abuse, domestic abuse, and coercive control:https://www.facebook.com/groups/novisiblebruisesDisclaimer:The views and opinions shared in this podcast are those of the individuals involved and are intended for informational and educational purposes only. They do not substitute professional or medical advice. If you've been affected by anything discussed in today's episode, please consider reaching out to a qualified healthcare provider or mental health professional for support. You're not alone, and help is always available.

Welcome (or welcome back!) to the Alcohol Minimalist Podcast with your host, Molly Watts, coming to you from salubrious Oregon!In this final episode for Alcohol Awareness Month, Molly gets personal and shares the three major ways her drinking habits — and more importantly, her thinking about alcohol — have evolved over the years.This isn't just about counting drinks or cutting back to a “magical low number.” It's about creating peace with alcohol and living intentionally. Molly dives into how shifting from automatic drinking to intentional, mindful drinking has been the cornerstone of her transformation. She also introduces her brand-new mini-program, Just One More, designed to help you rewire the "binge brain" for vacations, weekends, and parties where overdrinking used to sneak in.If you're looking for inspiration and actionable strategies to rethink your relationship with alcohol, you won't want to miss this episode.Key Takeaways:Intentionality over Autopilot: Molly explains how she shifted from drinking mindlessly to making conscious, purposeful decisions about alcohol.Alcohol as an Option, Not a Solution: She no longer uses alcohol to solve problems or enhance experiences — vacations and celebrations are about the moments, not the drinks.Freedom Through Planning: Rather than feeling restrictive, planning her alcohol consumption ahead of time actually brings freedom and protects her long-term goals.New Program Launch! Get the inside scoop on the upcoming mini-program, Just One More, launching May 6th — perfect for anyone who struggles with binge drinking during "special occasions."Resources Mentioned:Just One MoreWebsite: www.mollywatts.comInstagram: @alcoholminimalistFacebook Group: Alcohol Minimalists: Change Your Alcohol 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 ★

In this episode I describe how I take people through the fourth step. My Instagram.My websites are here and here.

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 ★

Leslie reports on how Dr. Laura's homework assignment helped change her mood and attitude, and she gets a 2nd suggestion for how to deal with anxiety as she rebuilds her life. Call 1-800-DR-LAURA / 1-800-375-2872 or make an appointment at DrLaura.comFollow me on social media:Facebook.com/DrLauraInstagram.com/DrLauraProgramYouTube.com/DrLauraJoin My Family!!Receive my Weekly Newsletter + 20% off my Marriage 101 course & 25% off Merch! Sign up now, it's FREE!Each week you'll get new articles, featured emails from listeners, special event invitations, early access to my Dr. Laura Designs Store benefiting Children of Fallen Patriots, and MORE! Sign up at DrLaura.com

What if you could ditch alcohol and level up your life—without hitting rock bottom first?