Afleveringen
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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 youâve 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 Arenât Enough: While changing your thoughts about alcohol is critical, itâs only one piece of the puzzle.The Missing Link is Action: Learning about alcohol, neuroscience, and habit formation wonât create change unless you apply what you learn.Beware of Passive Action: Consuming content without implementation can make you feel like youâre making progress when, in reality, youâre 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 â Mollyâs signature online course and group coaching program.Proof Positive â One-on-one coaching for women ready to go deeper.Sunnyside App â 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 youâre enjoying the podcast, please consider leaving a rating and review on Apple Podcasts or Spotifyâit 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 alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
In todayâs Think Thursday episode, weâre diving into one of the most powerful, yet often overlooked, tools for behavior change: human connection. Weâre not just talking about any connections, but deep, meaningful relationshipsâthe kind that profoundly shape our brain, our well-being, and even our relationship with alcohol.
Weâll explore what I call the âConnection Economyâ, 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 profitâgaining better mental health, stronger habits, and a more fulfilling life.
What Youâll Learn in This Episode:
âď¸ How deep relationships reshape the brain and impact behavior change
âď¸ Why the Harvard Study of Adult Development proves that quality relationships are the key to long-term health and happiness
âď¸ The brain chemistry of connectionâhow oxytocin, dopamine, and serotonin create lasting well-being
âď¸ The dangers of our current connection crisis and why loneliness increases our reliance on alcohol
âď¸ 5 science-backed strategies to strengthen connections and support lasting behavior changeKey Takeaways:
đ§ Neuroscience of Connection â Our brains thrive on relationships. Deep conversations and in-person interactions activate reward pathways, making us more resilient to stress.
đĄ The Power of Social Bonds â Strong relationships regulate stress, rewire reward circuits, and protect against cognitive decline.
â ď¸ The Connection Crisis â Despite digital connectivity, we are more isolated than ever. Substituting social media for real-life connection can actually increase stress levels.
đ Connection as a Behavior Change Tool â Meaningful relationships help us drink less and worry less by providing natural sources of comfort and stress relief.Try This!
Here are five research-backed strategies you can start using today to harness the power of connection for behavior change:
â Support this podcast â
1ď¸âŁ Prioritize depth over breadth â Invest in a few meaningful relationships rather than many surface-level ones.
2ď¸âŁ Make time for face-to-face interaction â Even short in-person conversations boost oxytocin and improve mood.
3ď¸âŁ Practice active listening â Strengthening your listening skills deepens connections and makes others feel seen.
4ď¸âŁ Engage in shared experiences â Group activities, meals, or hobbies enhance social bonds.
5ď¸âŁ Reach out instead of reaching for a drink â Next time you feel the urge to drink for stress relief, try calling a friend or meeting up in person instead. -
Zijn er afleveringen die ontbreken?
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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 addictionsâlike gamblingâand 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 addictionâwhere youâre either "an addict" or "fine"âand instead recognize the spectrum of harmful behaviors that can impact anyone.
They also discuss:
â How gambling and alcohol addiction share common psychological patterns
â Why addiction isnât just about loss of control but also about societal and environmental influences
â The impact of marketing and corporate interests in promoting problematic behaviors
â How our cultural narratives around addiction shape recovery and treatment options
â Practical ways to rethink our own habits and reduce harmDr. Fisherâs 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 youâve ever wondered where you fit on the spectrum of alcohol useâor how to better navigate your relationship with alcoholâthis 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:
đ Dr. Carl Erik Fisherâs Book: The Urge: Our History of Addiction
đď¸ Flourishing After Addiction Podcast: Listen Here
đŠ Subscribe to Carlâs Substack, Rat Park: Join HereJoin the Alcohol Minimalist Community!
đ If you enjoyed this episode, please leave a rating & reviewâit helps more people find 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 alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
In this episode of Think Thursday, we dive into an often-overlooked aspect of brain healthâmental rest. Not sleep, not meditation, but true cognitive downtime, the kind that helps your brain recover from the overwhelming levels of input weâre exposed to every day.
đ˘ Key Topics Discussed:
How modern technology and constant stimulation overload our brainsThe neurological impact of excessive input: cognitive fatigue, reduced creativity, increased stress, and poor memoryThe Default Mode Network (DMN) and why unplugging is crucial for problem-solving and creativityWhy todayâs 24/7 digital world prevents natural stopping points and forces us into an âalways-onâ modeHow your attention has become a productâwhy platforms profit from keeping you distractedSimple, science-backed strategies to reclaim mental rest and optimize brain functionWhy It Matters
Many of us struggle with focus, decision fatigue, and a constant sense of mental exhaustion. We might try to "fix" it by consuming even more informationâscrolling, listening, watchingâbut the truth is, our brains were never designed for non-stop engagement. Taking intentional mental breaks isnât just a luxuryâitâs a necessity for better cognitive function, emotional regulation, and overall well-being.
Actionable Takeaways
â Create intentional tech-free downtime throughout your day
â Reintroduce "boredom"âlet your mind wander without external input
â Prioritize real-world creative activities like journaling, sketching, or simply daydreaming
â Set boundaries with social media, streaming, and constant notifications
â Embrace the power of small moments of mental quietâlike taking a walk without your phoneđŹ Join the Conversation: Connect with us in the Alcohol Minimalist Facebook group and share how you're reclaiming mental rest in your life.
â Support this podcast â -
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 âItâs just a habit.â 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 teethâitâs 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 youâve ever said to yourself, âMy drinking is just a habit,â 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 Youâll Learn in This Episode:
â Why the phrase âItâs just a habitâ can actually keep you stuck
â The difference between habits and emotional triggers related to drinking
â How your thoughts create feelings, which then drive your desire to drink
â Why focusing only on breaking the pattern (e.g., swapping a drink for tea) isnât enough
â How shifting your perspective can lead to sustainable changeKey Takeaways:
đš Drinking isnât just about routine; itâs driven by thoughts and emotions.
đš If you only focus on breaking the drinking habit (e.g., changing your routine), youâre missing the deeper cause.
đš The key to sustainable change is addressing the why behind your drinking.
đš Creating a peaceful relationship with alcohol requires looking beyond actions to thoughts and emotions.đ If you found this episode helpful, please subscribe and leave a review!
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
In this weekâs Think Thursday, weâre diving deep into the science of aweâan 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 isnât 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:
đš What awe really is and why itâs more than just an emotional reaction
đš How experiencing awe quiets the default mode network (DMN) in the brain, reducing ego and increasing connection
đš The eight major sources of awe, including nature, music, visual design, moral beauty, and collective effervescence
đš How to cultivate everyday awe to bring more peace and perspective into your life
đš Why integrating awe into your mindset can help shift your relationship with alcohol and break unhelpful thought patternsKey Takeaways:
â Awe shrinks self-importance and expands connection to the world
â Neuroscience confirms that awe calms the mind and reduces stress
â Seeking out small moments of awe can be a powerful tool for reframing your perspective on life and habits
â By noticing the wonders around us, we can train our brains to experience more fulfillment and gratitudeEpisode Challenge:
This week, I challenge you to intentionally seek out one moment of awe each dayâwhether itâs looking at the sky, listening to music, or witnessing an act of kindness. How does it change your mood and mindset?
Resources & Links:
đ Awe: The New Science of Everyday Wonder and How It Can Transform Your Life by Dacher Keltner
đ Greater Good Science Center â Research on Awe
đŹ Join the Alcohol Minimalists Facebook Group to discuss this episode and share your moments of awe!đ Listen & Subscribe:
đ§ Available on Apple Podcasts, Spotify, and all major podcast platforms.đ If you enjoyed this episode, please leave a review and share it with someone who could use a little more awe in their life!
â Support this podcast â -
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:
âď¸ The mindset shift required to change your drinking without feeling deprived
âď¸ Why the "I just love to drink" thought keeps you stuck
âď¸ How to reframe your beliefs about alcohol without relying on fear-based messaging
âď¸ Understanding the science behind habit formation and alcohol consumption
âď¸ Four key actions you can take to create a more peaceful relationship with alcoholMentioned in This Episode:
đš Making Peace with Alcohol â Mollyâs 12-month group coaching program
đš Step One â A self-paced online course that helps you build healthier drinking habits
đš William Porterâs perspective on alcohol and why Molly takes a different approach
đš The power of cognitive behavioral strategies in changing your drinking patternsResources & Links:
đ Learn more about Making Peace with Alcohol: Visit Here
đ Join the Alcohol Minimalist Facebook Community: Join Here
đ Follow Molly on Instagram: @alcoholminimalist
đ Subscribe to the Podcast: Apple Podcasts | Spotify | Other PlatformsEpisode Takeaway:
Changing your drinking habits doesnât mean giving up alcohol completely. It means learning how to be in control, so alcohol is no longer in control of you.
đ If you found this episode helpful, please subscribe and leave a review!
Low risk drinking guidelines from the NIAAA:Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
Curiosity isnât just a fun traitâitâs an essential function of the human brain that fuels learning, adaptability, and even emotional resilience. In todayâs Think Thursday episode, Iâm diving into the science of curiosity and how asking the right questions can supercharge your brain.
Weâll explore:
â How curiosity activates dopamine and enhances memory
â Why lifelong learning helps delay cognitive decline
â How curiosity strengthens emotional regulation and relationships
â Practical ways to reignite curiosity in your daily lifeCuriosity is criticalânot just for growth, but for thriving in every aspect of life. Whether youâre working on a habit change, improving relationships, or just wanting to keep your brain sharp, this episode is for you!
What Youâll 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-solvingđŹ The Cognitive Benefits of Curiosity:
Enhancing neuroplasticity: Keeping your brain adaptable and sharpDelaying cognitive decline: How curiosity-driven activities protect your brain as you ageBoosting emotional regulation: Using curiosity to explore emotions rather than suppress themImproving relationships: The power of asking thoughtful questions and active listeningđ How to Cultivate Curiosity in Everyday Life:
1ď¸âŁ Ask âWhy?â more often â Reignite your inner learner
2ď¸âŁ Follow your interests â Explore topics that genuinely excite you
3ď¸âŁ Practice active listening â Be fully present in conversations
4ď¸âŁ Be okay with not knowing â See uncertainty as an opportunity
5ď¸âŁ Keep a curiosity journal â Write down one thing that piqued your interest dailyEpisode Highlights:
đĄ âThe act of seeking information triggers a greater dopamine response than simply receiving an answer. Your brain loves the chase, not just the reward.â
đĄ âStaying curious makes you more resilient and adaptable. Itâs like a workout for your brainâuse it or lose it!â
đĄ âCuriosity isnât just about learningâit helps regulate emotions, improves relationships, and even slows cognitive decline.âResources & Links:
đ Join the Alcohol Minimalist Facebook Group: Click Here
đ§ Email Molly: [email protected]
đ Visit the Website: www.mollywatts.comChallenge for Listeners:
This week, challenge yourself to ask more questionsâabout yourself, the people around you, or the world. Keep a curiosity journal and jot down at least one thing that sparks your interest each day.
If this episode resonated with you, share it with a friend, leave a review, or send me an email. Your feedback fuels my curiosity and helps me keep creating episodes that inspire and educate!
Until next timeâstay curious, stay intentional, and keep asking great questions! đâ¨
â Support this podcast â -
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.
What is All-or-Nothing Thinking?
Molly uncovers how this cognitive distortion manifests in our drinking habits, why it keeps us stuck, and how to break free by understanding our mindâs powerful role in shaping behavior.
Understanding how perfectionism leads to feelings of failure when plans donât 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 â focusing on failures while ignoring successes.Disqualifying the positive â dismissing progress due to minor missteps.Why Being at Peace with Alcohol Doesnât Mean Itâs Always Easy:
Learn how peace is rooted in mindset shifts, not perfection.Rewiring the Brain for Sustainable Change:
Molly discusses why progress isnât erased by one mistake and how small consistent efforts build resilience.Challenging AAâs âDay Oneâ Mentality:
Explore the science-backed benefits of avoiding the punitive âstart overâ mindset.Key Takeaways:
Progress isnât linear: One setback doesnât erase the steps youâve 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.Mollyâs Book: Breaking the Bottle Legacy â Learn more about shifting your relationship with alcohol.Connect with Molly:mollywatts.com
Website: Instagram: @alcoholminimalistEmail: [email protected] â Support this podcast â -
In this episode of Think Thursday, Molly dives into the surprising science behind silence and why itâs 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 soundâitâs a tool for transformation.
What Youâll 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 5â10 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:
âBy simply being quiet, you are literally helping your brain repair itself and grow stronger.ââSilence isnât just about taking a breakâitâs where creativity, problem-solving, and growth happen.ââDiscomfort is a sign youâre starting to grow, and silence offers the space to process and heal.âActionable 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: Donât avoid uncomfortable thoughtsâembrace them and use silence as a tool for problem-solving.Connect with Molly:
Website: Molly WattsFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsInstagram: @alcoholminimalistDonât forget to rate, review, and subscribe to the podcast! Your feedback helps spread the message of mindful drinking and intentional living.
â Support this podcast â -
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 whatâs 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 narrativeâa movement that aligns perfectly with the Alcohol Minimalist philosophy.
What Youâll 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] â Mollyâs reflections on growing up in a household where alcohol was part of daily life.[00:10:00] â The contrast between Baby Boomer/Gen X social norms and modern wellness-driven behaviors.[00:20:00] â How shifts in workplace culture have impacted alcohol use from the 80s to today.[00:30:00] â Understanding the role of preventative health and its connection to younger generations drinking less.[00:40:00] â Speculations on future trends and public health measures regarding alcohol consumption.Memorable Quotes:
âBecoming an alcohol minimalist means removing excess alcohol from your life so it doesnât remove you from life.ââYounger generations arenât just saying no to alcoholâtheyâre saying yes to more mindful, conscious decisions.âResources & Mentions:
Molly Wattsâ book: Breaking the Bottle Legacy Available hereSchedule a FREE call to discuss coaching: https://calendly.com/alcoholminimalist/15minDonât 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.
â Support this podcast â -
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 isnât just a good thingâitâs 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 brainâs 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 brainâs pleasure centers, leading to a âhelperâs highâ through the release of endorphins, dopamine, and oxytocin. Molly emphasizes that this isnât just a feel-good momentâit builds long-term satisfaction and resilience.Becoming the Helper:
Inspired by Mr. Rogers' famous quote about âlooking for the helpers,â 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 itâs 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:
âThe good news is that fear isnât a permanent state, and we can shift our brains out of fear by engaging that prefrontal cortex.ââWhen we help others, we donât just improve their lives; we improve our own.ââHelping others is biologically rewarding. Itâs one of the most natural ways to feel better and shift out of emotional paralysis.âSupporting 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 Mollyâs 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!
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Welcome to this episode of The Alcohol Minimalist Podcast!
As January winds down, weâre talking all about Dry January and the opportunity to finish strong. Whether youâve 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 brainâs feedback loops matter, and how finishing what you start builds lasting change. Youâll learn why setbacks arenât 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 itâs 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 Kaizenâcontinuous improvementâinto your life.Notable Quotes:
âEvery choice is a chance to vote for the person you want to become.ââFinishing strong sends a powerful message to your brain: I donât give up on my goals.ââSmall steps lead to big wins.âAction Steps:
Reflect on your âwhyâ 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 youâre building.Resources and Links Mentioned:
Learn more about the concept of Kaizen in Mollyâs book, Breaking the Bottle Legacyâ.Download Mollyâs free guide, âAlcohol Truths,â to explore the science of drinking mindfullyâ.Join the Alcohol Minimalists: Change Your Alcohol Habits Facebook group for supportâ.Has this podcast helped you? Please leave a review.
Follow me on Facebook & Instagram: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
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 Discussed
The Importance of Hydration:How even a 1% drop in body water affects cognition.Dehydrationâs impact on neurotransmitters and the brainâs 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:
âWhen we think better, we feel better. When we feel better, we take better actions, and thatâs how we create better results in our lives. It all starts with hydration.â â Molly Watts
Resources Mentioned:
Mollyâs Website: www.mollywatts.comJoin the Alcohol Minimalist Facebook Group: Alcohol Minimalists: Change Your Alcohol HabitsEpisode Challenge
This 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: [email protected]: @alcoholminimalist â Support this podcast â -
Episode Summary:
In this episode of the Alcohol Minimalist Podcast, Molly Watts dives into the essential difference between willpower and self-disciplineâand why understanding this distinction can make all the difference in your journey to drinking less.
Using the definition of self-discipline as âthe ability to make yourself do things you know you should do, even when you donât want to,â 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 âwhy,â planning ahead for challenging situations, and practicing self-compassion. If youâve ever struggled to follow through on your plans to drink less, this episode will give you the tools to make lasting changesâwithout relying on motivation or perfection.
What Youâll 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 Isnât 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 âwhyâ 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 processâand remind yourself that itâs 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:
âSelf-discipline is the ability to make yourself do the things you know you should do, even when you donât want to.ââWillpower might help you say no once, but self-discipline builds the habits that make saying no unnecessary.ââDiscomfort is temporary, but the pride youâll feel for sticking to your goals will last.âResources Mentioned:
Sunnyside App: Mollyâs 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 âwhyâ for drinking less. Write it down and revisit it daily.Choose one strategy from this episode to implement this weekâwhether itâs 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: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
In this Think Thursday episode, we're diving deep into the concept of ruminationâthe 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
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.
Key Topics Covered:Actionable Challenge:
đ Dr. Susan Nolen-Hoeksema â Women Who Think Too Much: How to Break Free of Overthinking and Reclaim Your Life: A powerful guide on how women can overcome the cycle of rumination and take control of their thoughts.
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:
Buy on Amazonđ Dr. Ethan Kross â Chatter: The Voice in Our Head, Why It Matters, and How to Harness It: Discover how to manage your inner voice for better mental well-being.
Buy on Amazonđ Dr. Kristin Neff on Self-Compassion: Explore self-compassion practices and research.
Visit Self-Compassion.orgđ§ Related Episode on Worry: Dive deeper into how to manage worry and anxiety.
Listen Now â Support this podcast â -
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 failureâit'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 Successâ 30-Day Mini-ProgramMaking Peace with Alcohol â 12-Month Group CoachingProof Positive â 12-Week 1:1 Coaching for WomenApp Recommendation: Sunnyside for trackingAction 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: [email protected]Closing Thoughts:
Molly leaves listeners with this empowering reminder:
"When we change what we think, we change how we feel. When we change how we feel, we change how we act. And when we change how we act, we get different results in our lives."Until next time, choose peace.
Have episode suggestions or questions? Reach out to Molly at [email protected]. Letâs continue this conversation and grow together!
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In this weekâs Think Thursday, Molly dives into the fascinating role of dopamineâa 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 Youâll 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 challengesâuse 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 youâre 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 â Change Your Drinking HabitsNext Steps:
If youâre navigating Dryuary or exploring your relationship with alcohol, this episode is a must-listen. For more support, grab the Healthy Dopamine Boosters Guide and join the free coaching sessions this month.Choose peace, and have a great week!
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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 âDry Januaryâ offers more than just a break from alcoholâitâs 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 Generalâs Advisory on Alcohol and Cancer Risk (PDF)][Sunnyside App] â Mollyâs 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 Januaryâwhether 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: @AlcoholMinimalistLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of âlow-riskâ drinking
â Support this podcast â
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. -
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 Weekâs Action Step:
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.
Choose one stress-reducing practice to implement daily this week. Molly recommends starting with deep breathing:If you take on this challenge, share your experience in the Alcohol Minimalist Facebook group or email Molly at [email protected].
Resources Mentioned:
Breaking the Bottle Legacy by Molly WattsDr. Aditi Nerurkarâs work on stress and resilienceAlcohol Minimalist Facebook GroupConnect with Molly:
Website: www.mollywatts.comEmail: [email protected]: Alcohol Minimalists Facebook GroupTake the Next Step:
â Support this podcast â
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. - Laat meer zien
