Should You Be Taking A 30-Day Break from Alcohol?

10/14/24 • 24 min

1 Listener

Alcohol Minimalist: Change Your Drinking Habits!

This week on the show I'm talking about how my typical advice of "doable drink plan" and meeting yourself where you are can coexist with a 30-day challenge like Sober October. I'm clearing up any confusion as to whether or not I think there is any harm in doing a 30-Day AF break (hint: no, in fact it's really good for you for many reasons). We'll talk about the difference between using willpower and setting yourself up for the all or nothing mentality which is really when a 30-day challenge goes askew. No matter what you're doing for More Sober October, listen in to make the last half of the month even better!

Links to all the Sober October Series:
Episode 144: Buffering with AlcoholEpisode 146: Reluctance and Resistance to Change Your Drinking
Episode 147: Using Curiosity to Change Your Drinking
Check out Drink-Less Success to further your efforts for More Sober October!

New to the podcast? Download the Podcast Listening Guide.

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

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

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

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

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

Abstinence from 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.

★ Support this podcast ★

New to the podcast? Download the Podcast Listening Guide.

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

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

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

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

★ Support this podcast ★

Previous Episode

Think Thursday: 10 Minutes a Day for Brain Health?

Molly Watts discusses the benefits of 10 minutes of daily aerobic exercise on brain health, mood, and memory, citing research by neuroscientist Dr. Wendy Suzuki. Exercise increases blood flow to the brain, particularly the hippocampus, promoting neurogenesis and cognitive function. Regular exercise can slow or reverse age-related brain shrinkage and cognitive decline. Watts emphasizes the importance of consistency over intensity, suggesting activities like brisk walking or dancing for 10 minutes daily. She ties this to the alcohol minimalist journey, highlighting exercise as a natural way to counteract alcohol-induced brain fog and boost dopamine and serotonin levels. Watts encourages listeners to start small, track progress, and observe the positive impact on mood and stress management.

Action Items

[ ] Start each day with 10 minutes of movement, such as a brisk walk, dancing, or cycling.
[ ] Track the impact of the 10-minute daily exercise on your mood, focus, and stress response.

Outline

Brain Health and Neuroplasticity

Molly Watts introduces the episode, focusing on brain health, neuroscience, and behavior change.
She mentions the importance of creating small, sustainable habits for long-term change.
Molly introduces Dr. Wendy Suzuki's research on the brain-changing benefits of exercise.
The episode aims to discuss how 10 minutes of daily movement can improve brain health, mood, and memory.

The Role of Exercise in Brain Health

Molly explains that exercise can enhance memory, boost mood, and potentially protect against dementia.
She highlights the importance of neuroplasticity and how exercise can make the brain more elastic and adaptable.
Dr. Suzuki's research shows that 10 minutes of aerobic exercise can significantly impact brain health.
Exercise increases blood flow to the brain, especially the hippocampus, which is crucial for learning and memory.

Neurogenesis and Cognitive Function

Molly discusses how blood flow promotes neurogenesis, the growth of new neurons.
Exercise helps maintain and improve the brain's ability to form new connections as we age.
Dr. Suzuki calls exercise the "antidote to aging" because it can slow down or reverse brain shrinkage associated with cognitive decline.
A study in Nature Scientific Reports found that even 10 minutes of light exercise can increase connectivity between the hippocampus and other brain regions involved in memory processing.

The Iterative Mindset and Consistency

Molly emphasizes the importance of consistency over intensity in exercise.
She discusses the all-or-nothing mindset and encourages taking small, consistent actions.
Adding 10 minutes of movement to your day can lead to significant improvements in brain health over time.
Molly ties this back to the iterative mindset, which is about small, consistent actions leading to lasting change.

Exercise as a Replacement for Alcohol

Molly explains how exercise can counteract the brain fog caused by habitual daily drinking.
Exercise boosts the production of dopamine and serotonin, which are impacted by alcohol use.
Molly suggests using exercise as a replacement for alcohol in moments of stress or emotional discomfort.
Movement stimulates the brain's reward system, helping to regulate emotions and feel more in control.

Immediate and Long-Term Benefits of Exercise

Molly highlights that even a single session of moderate exercise can boost mood and improve focus.
Small, incremental changes in exercise can lead to lasting transformation.
Dr. Suzuki recommends starting with 10 minutes of moderate exercise each day for consistency.
The key is to do it every day, regardless of intensity, to promote neurogenesis and reduce the risk of cognitive decline.

Accessibility and Consistency in Exercise

Molly emphasizes that 10 minutes of exercise is accessible to everyone, regardless of fitness level.
The goal is to add movement into your routine without overhauling your lifestyle.
Molly discusses the iterative mindset, which involves starting small and building up to big results.
Consistency in exercise can have profound effects on brain health and overall well-being.

Challenge and Conclusion

Molly challenges listeners to start each day with 10 minutes of movement and track their progress.
She encourages listeners to notice how it impacts their mood, focus, and stress response.
Molly thanks listeners for joining and invites them to review and share the episodes with others.
She concludes by emphasizing the importance of small, consistent actions for long-term brain health and mindset improvement.

Next Episode

Think Thursday: The Privilege of Self-Improvement-Why It's Awesome to Be Human

Molly Watts discusses the importance of understanding and improving one's relationship with alcohol through the lens of neuroscience and self-improvement. She emphasizes that self-improvement is a privilege, enabled by the human prefrontal cortex, which allows for planning, reflection, and goal-setting. Watts argues that self-improvement should not be seen as a burden but as a unique human ability. She provides strategies for embracing change, such as recognizing one's power, celebrating small wins, reframing failure as feedback, and viewing long-term planning as a superpower. Watts encourages listeners to leverage their prefrontal cortex to create a more fulfilling life, including potentially reducing alcohol consumption.

Action Items

[ ] Share the new perspective on self-improvement with a friend.
[ ] Leave a review for the podcast.
[ ] Check out the "Making Peace with Alcohol" and "Drink Less Success" programs if ready to use one's "human superpowers" to create a more peaceful relationship with alcohol.

Molly Watts introduces the episode, emphasizing that it focuses on neuroscience, brain health, and mindset.
She explains that the episodes aim to help listeners understand their brains and how they can make positive changes.
Molly highlights that the show is not about recovery but about self-improvement and changing one's relationship with alcohol.
She stresses that self-improvement should be seen as a privilege, not a burden.

The Role of the Prefrontal Cortex in Self-Improvement

Molly discusses the importance of the prefrontal cortex in planning, reflecting, and growing.
She explains that the prefrontal cortex allows humans to set goals, delay gratification, and self-reflect.
Molly emphasizes that the ability to self-improve is an evolutionary superpower.
She outlines the historical context of human evolution and the development of the prefrontal cortex.

Evolution of the Human Brain and Self-Improvement

Molly describes how ancient humans' brains focused on basic survival, driven by the limbic system.
She explains that as humans evolved, the prefrontal cortex allowed them to go beyond basic survival.
The prefrontal cortex enables humans to imagine a future, create, and innovate.
Molly highlights that self-improvement is a unique human ability that sets us apart from other species.

Reframing Self-Improvement as a Privilege

Molly encourages listeners to see self-improvement as a privilege rather than a burden.
She points out that most animals are locked into behaviors by instinct, but humans can rewire their brains.
Molly emphasizes that self-improvement is about conscious growth and evolution, not fixing something broken.
She suggests strategies for shifting the mindset, such as recognizing one's power, celebrating progress, reframing failure, and embracing long-term planning.

Applying Self-Improvement to Alcohol Consumption

Molly explains how the prefrontal cortex can help break habit loops related to alcohol consumption.
She discusses the importance of planning and reflecting on behavior to make positive changes.
Molly emphasizes that the prefrontal cortex allows humans to set future goals and align actions with long-term objectives.
She encourages listeners to see self-improvement as a privilege and to use their prefrontal cortex to shape their future.

Conclusion and Call to Action

Molly wraps up the episode by reiterating that self-improvement is a privilege, not a burden.
She encourages listeners to use their prefrontal cortex to create a more peaceful relationship with alcohol.
Molly invites listeners to share the episode with friends, leave a review, and join her community for support.
She reminds listeners that they are exercising a powerful human capacity by making positive changes in their lives.

★ Support this podcast ★