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.

Today for Think Thursday we're talking about mindset. We're focusing specifically on reframing our past with a gain mindset.

Molly Watts discusses the importance of mindset in driving behavior and outcomes, emphasizing the shift from a "gap" to a "gain" perspective. She references Dr. Benjamin Hardy's book "Personality Isn't Permanent" and Dr. Dan Sullivan's concept of "The Gap and The Gain." The gap focuses on what's missing, leading to dissatisfaction, while the gain celebrates progress, fostering momentum and resilience. Watts also introduces Dr. Dan McAdams' narrative identity, which suggests our past, present, and future are interconnected and evolving. She shares her personal story of reframing her mother's alcohol dependence to empower her own journey, encouraging listeners to reframe their past experiences to foster growth and positive change.

Action Items

• [ ] Choose one story or experience from your past that you would like to view differently.
• [ ] Ask yourself what you gained from that experience and how your future self would view it.
• [ ] Start a "gain journal" to track your progress and small wins.
• [ ] Periodically revisit and rewrite the story you've reframed to reinforce your growth.

Mindset and Its Impact on Life

• Molly Watts introduces the concept of Think Thursday, focusing on neuroscience, brain health, and mindset.
• She emphasizes the importance of mindset in determining how we feel, act, and the results we achieve in life.
• Molly mentions the positive feedback she has received from listeners and expresses her excitement about the topic.
• The episode will cover powerful mindset shifts, primarily from the book "Personality Isn't Permanent" by Dr. Benjamin Hardy.

Introduction to "The Gap and The Gain"

• Molly introduces Dr. Dan Sullivan's concept of "The Gap and The Gain" to describe different ways of measuring progress.
• The "Gap" focuses on what is missing and how far one is from an ideal, leading to dissatisfaction.
• The "Gain" perspective involves measuring progress from where one started, appreciating the journey and recognizing growth.
• Molly explains how shifting from the "Gap" to the "Gain" can lead to a sense of accomplishment and momentum.

The Importance of Acknowledging Small Wins

• Molly discusses the significance of acknowledging small wins and how they contribute to big changes.
• She explains that focusing on progress, even incremental, can empower and motivate one to take the next step.
• Molly emphasizes that the sense of happiness comes from how we view our progress and experiences, not from achieving perfection.
• Living in the "Gain" helps build psychological momentum and motivation to keep moving forward.

Narrative Identity and Reframing Past Experiences

• Molly introduces Dr. Dan McAdams' concept of narrative identity, which involves the stories we tell ourselves to make sense of our lives.
• She explains that our narrative identity integrates our past, present, and future into a coherent story that shapes our sense of self.
• Molly highlights that our narrative identity is not fixed and can be reinterpreted to empower ourselves.
• Reframing past experiences in a positive light can help us grow and empower ourselves.

Personal Story of Reframing Past Experiences

• Molly shares her personal story of reframing her relationship with alcohol, particularly her mother's alcohol dependence.
• She initially felt jealous and envious of other women with close relationships with their mothers.
• By understanding her mother's struggles and reinterpreting her past, Molly gained resilience and determination.
• This mindset shift allowed her to take control of her life and help others change their relationships with alcohol.

Practical Steps to Apply the Gain Mindset

• Molly provides practical steps to apply the gain mindset in everyday life.
• Step 1: Choose one story and identify a specific past experience viewed as a setback or limitation.
• Step 2: Ask what was gained from this experience, focusing on any positives or lessons learned.
• Step 3: Imagine future self and how they would view past experiences as steps to growth.
• Step 4: Keep a gain journal to track daily moments of growth, positive choices, or small wins.
• Step 5: Revisit and rewrite the narrative periodically to reinforce growth and empowerment.

Conclusion and Challenge

• Molly concludes by emphasizing that the gain mindset is about creating a sustainable shift in how we view our lives.
• She encourages listeners to take one story and apply the gain mindset, asking themselves what they learned and how it shaped them.
• Molly invites listeners to email her with ideas for future Thi...

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.