Alcohol Minimalist: Change Your Drinking Habits!

This week on the podcast, I'm talking with Celeste Yvonne, all about her book: It's Not About the Wine.

"In this refreshing, honest take on some of the most pressing concerns for twenty-first-century parents, Yvonne mixes research, cultural references, her own story, and engaging interviews with other moms who sought refuge in wine and found a way out. Drinking to blur the tumultuous days of parenting is a catch-22: it actually keeps us from being present during this precious time. It's Not about the Wine pulls back the veil on what's really plaguing mothers, offers tangible tips for how to lighten your mental load, and paves a path forward for all of us who want to survive and thrive during these weary and wonderful years."
Buy It's Not About the Wine.Learn more about Celeste Yvonne and subscribe to her Substack here.

New to the podcast? Download the Podcast Listening Guide.
Want to schedule a call to talk about how I work with people? Click here for a FREE call. Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

Has this podcast helped you? Please leave a review wherever you listen to podcasts!

Follow me on Instagram: @AlcoholMinimalist

Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.

Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.

If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.

Think Thursday

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

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

Challenges of Traditional Goal-Setting

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

Iterative Mindset and Progress Over Perfection

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

Neuroscience and Brain Growth

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

Applying the Iterative Mindset to Alcohol Minimalism

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

The Role of Environment and Self-Compassion

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

Challenge and Conclusion

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

This week on the podcast I'm kicking off my "Summer Content Series" with Elizabeth Benton from Primal Potential.

Listen in on how to use desire as a tool instead of a weapon so that change will become easier and faster.
Work at your thoughts and practice them with intentionality.

Learn more about Primal Potential.

Read Dr. Joe Dispenza's book

Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start

Come to "How to Stop Worrying and Start Changing Your Drinking": A Live Masterclass on Friday, August 18th. Sign up for the replay!

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

Has this podcast helped you? Please leave a review wherever you listen to podcasts!

Follow me on Instagram: @AlcoholMinimalist

Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.

Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.

If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.

This week on the podcast I'm adding to the Alcohol & series with Alcohol & Longevity.
I'm diving into all that we've believed about red wine and longevity as well as some "rules" for alcohol from longevity expert, Dr. Peter Attia.
Resources mentioned:
YouTube Tim Ferris and Dr. Peter Attia

Sign up for How to Stop Worrying and Start Changing Your Drinking Habits! A FREE live training on August 18th. Go to
webinar.mollywatts.com to get registered.

Check out Just START: Smart Thinking and Real Tools to Change Your Drinking Habits www.mollywatts.com/start
Buy Breaking the Bottle Legacy: How to Change Your Drinking Habits and Create A Peaceful Relationship with Alcohol on Amazon or most online retailers.

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

Has this podcast helped you? Please leave a review wherever you listen to podcasts!

Follow me on Instagram: @AlcoholMinimalist

Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.

Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.

If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.

This week on the podcast I'm talking about being mostly alcohol-free. I share my own experience over the last four years as I've changed my drinking habits and the evolution of my relationship with alcohol. The take-aways of being mostly alcohol-free?

• I feel the benefits of being mostly AF and I DESIRE those results MORE than I desire alcohol
• Being mostly AF means that when I DO include alcohol in my life, it’s planned and it’s enjoyed.
• And this one is maybe the most important thing I have learned from being mostly AF...I’ve learned that it’s entirely possible.

Ready to go for More Sober October? Sign up today for my FREE challenge!

Want to know how I'm reaching my 70% Alcohol-free goal this year? Download the roadmap.

Come check out Making Peace with Alcohol! my new online group coaching program and community.

Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabit

Has this podcast helped you? Please leave a review wherever you listen to podcasts!

Follow me on Instagram: @AlcoholMinimalist

Have you grabbed your free e-book, "Alcohol Truths: How Much is Safe?" Get it here.

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.

Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.

If you' are unsure about whether or not you have alcohol use disorder, please visit the NIAAA for more information.