Episódios
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Summer can feel like one long permission slip to indulge—looser routines, longer days, more social events, and vacation vibes that whisper “just this once.” In this episode, Molly unpacks why summer can be a particularly slippery slope for anyone working to change their drinking habits—and what you can do to stay mindful without sacrificing fun.
Drawing from her own experience and behavioral science, Molly explores how deeply context-based cues shape our drinking habits and why “vacation mode” doesn’t have to mean mindless drinking. You’ll learn how to navigate barbecues, weddings, family reunions, and lazy summer nights with clarity and confidence.
In this episode, you’ll discover:
Why summer rhythms can reignite old habit loopsThe difference between vacation mode and conscious modeHow context—not just craving—drives drinking desireWhy a “Doable Drink Plan” works (and how to create one that actually fits your life)The hidden cost of unplanned drinking days—even when you're doing alcohol-free days elsewhereMolly’s message is clear: Summer isn’t a break from your values. It’s your opportunity to practice them in real life. You don’t need to stop drinking entirely—you just need to stop drinking mindlessly.
Mentioned in this episode:
Join More Dry July inside the Alcohol Minimalist Facebook groupWeekly group coaching with Molly (free all July)Get started with the Sunnyside App (15-day free trial)Learn about Molly’s coaching programs at www.mollywatts.comThis week’s challenge:
Create your Doable Drink Plan—one that meets you exactly where you are and feels 80–90% doable. Remember, progress doesn’t come from perfection. It comes from intentional practice.Quote to remember:
"Summer is not a pause on your progress. It’s the season where you get to practice alignment."Until next time, stay curious, choose peace, and make a plan that supports the future you're creating.
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
★ Support this podcast ★
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 of the Alcohol Minimalist Podcast, Molly explores why change often feels harder than it should—and what’s really going on beneath the surface. It’s not that you’re incapable of change. More likely, you’re stuck in what she calls a belief echo: a practiced, well-worn thought that has become so automatic it feels like your identity.These belief echoes, like “I always give up” or “I’m not someone who finishes things,” aren’t facts. They’re just thoughts your brain has repeated—and protected—over time. This episode unpacks the neuroscience behind that, especially the role of confirmation bias: your brain’s tendency to find evidence for what you already believe and filter out anything that contradicts it.
Molly offers a grounded, science-backed roadmap to help you identify, challenge, and rewire belief echoes, so you can create change from a place of possibility—not from your past.
In This Episode:
What belief echoes are and how they quietly shape your behaviorWhy your brain resists change by clinging to familiar thought loopsHow confirmation bias reinforces your old identityThe paradox of belief: you must stop believing one thing before you have proof of the new thingA practical process for replacing limiting beliefs with intentional onesKey Quote:
“Change isn’t hard because you’re broken. It’s hard because you’re believing the stories from your past more than your possibility for the future.”
Share This Episode:
If this message spoke to you, consider sharing it with someone who feels stuck.
You're not stuck. You're just rehearsing an old belief. Let's start rehearsing something new.
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Episode Summary:
In this episode, Molly explores the surprising ways summer heat and alcohol interact—and why your body may be struggling more than you realize during warmer months. From dehydration to disrupted sleep, summer brings hidden stressors that alcohol intensifies. Whether you love basking in the sunshine or spend the season waiting for cooler days, understanding the physical toll of heat combined with drinking is key to staying in alignment with your goals.
Molly breaks down the physiological impact of heat, why alcohol complicates it, and how to support your body better so you can still enjoy the season—without letting alcohol dominate your experience.
What You'll Learn:
Why summer heat demands more from your body and how alcohol magnifies the strainThe neuroscience behind dehydration, mood shifts, and cognitive declineHow alcohol impairs your body's natural cooling systemsThe science of why heat suppresses appetite—and why drinking on an empty stomach is riskyHow warm nights and alcohol combine to disrupt sleep and increase decision fatigueTangible strategies for staying hydrated, grounded, and mindful during summer social event"When you combine heat and alcohol, you're dealing with a double whammy—your body is already under strain, and alcohol only makes it harder to think clearly, sleep deeply, and make decisions you're proud of."
Join Molly for A More Dry July
If you're looking to build momentum toward lasting change, July is the perfect time to reset. Join Molly for a special program designed to help you experiment with drinking less in a realistic, supported way.
What’s included:
30 days of guided email supportThe audio version of Molly’s book Breaking the Bottle LegacyFive weekly live group coaching callsCost: $59
Sign up at mollywatts.com/drink-less-more-dry-julySummer can be a wonderful time of connection and joy. But when it comes to alcohol, understanding your body’s unique challenges this time of year empowers you to stay aligned with your goals—and feel better doing it. This episode provides the science and support to help you drink less and live more, all summer long.
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
★ Support this podcast ★
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 Watts challenges the deeply ingrained belief that we must “start over” any time we slip up in our habit change journey—especially when it comes to drinking. Drawing from neuroscience, behavior psychology, and the Alcohol Minimalist framework, Molly explains why this mindset is not only emotionally unhelpful but also neurologically inaccurate.
Listeners will learn how to reframe off-plan moments not as failures, but as meaningful data points that contribute to long-term growth and brain change. Whether it’s drinking, eating, spending, or any behavior you’re trying to shift, this episode offers an empowering new narrative: you are not behind, you are evolving.
What You’ll Learn in This Episode:
Why the idea of “starting over” is a product of traditional recovery models like Alcoholics AnonymousHow the AA concept of relapse and abstinence has shaped our cultural view of success and failureWhy your brain doesn't erase progress, but rather integrates and learns from each experienceHow to shift away from shame and into self-compassion without compromising growthThe role of automaticity in habit formation, according to Dr. Wendy WoodHow the brain builds resilience through “returning,” not perfectionA 3-step process to reframe setbacks and keep moving forwardKey Concepts & Tools:
The Iterative Mindset – Growth is not linear; it's a spiral of adjustment and awarenessPause the Narrative – Catch the story you're telling yourself about failureName the Learning – Reflect on the experience with curiosity, not blameMake a Micro-Move – Realign in the moment with one small actionNeuroplasticity – Your brain is always adapting; no step is wastedSelf-Compassion Science – Dr. Kristin Neff’s research shows kind self-talk leads to more consistent behavior changeReferenced Episode:
Think Thursday: The Iterative Mindset
Takeaway Quote:
“Let’s drop the idea of Day One. You are not behind. You are learning. You are aligning. You are leading your brain—one choice at a time.” ★ Support this podcast ★ -
Episode Summary
In this episode of The Alcohol Minimalist Podcast, Molly dives into one of the most challenging but common scenarios: staying committed to your goals when everyone else around you is celebrating with alcohol. As summer ramps up—bringing with it weddings, barbecues, vacations, and concerts—the social pressure to drink can feel stronger than ever.
Molly explores the neuroscience behind our desire to fit in, how FOMO (Fear of Missing Out) hijacks our behavior, and why choosing intentionality over impulsivity can feel so hard—but is absolutely doable. She shares mindset tools, practical planning strategies, and science-backed techniques to help you enjoy life fully without sacrificing your peace or self-trust.
What You’ll Learn in This Episode:
Why our brains are wired for social belonging—and how that impacts drinking decisionsWhat Solomon Asch’s conformity studies reveal about peer pressureHow FOMO combines scarcity and shame (and how to spot it)Ways to shift your thinking from “missing out” to “building something better”Four brain-based tools you can use to feel more confident at social eventsThe power of novelty in rewiring the brain’s reward systemHow to ground yourself in the moment and align with your long-term goalsTools & Concepts Discussed:
Play the Movie to the End – visualizing the real outcomes of drinking off-planIf–Then Planning – a simple framework to prepare for triggers ahead of timeDistanced Self-Talk – how using your name can help regulate your emotionsGrounding Techniques – practices to stay present and calm in the momentThe Behavior Map – Alcohol Minimalist’s foundational tool for changeNovelty as a Catalyst – why small, intentional changes can shift how you feelIdentity-Based Decisions – aligning your choices with who you are becomingReferenced Think Thursday Episode:
“The Brain Loves Novelty—Use It to Reinvent Summer” — a short companion episode on how newness boosts engagement, motivation, and brain health.Mentioned Resources:
Drink Less Success: More Dry July – Molly’s 31-day email program + live coaching
Takeaway Quote:
“Peace isn’t about perfect behavior. It’s about aligned behavior. It’s about becoming someone who desires alcohol less—even when the world around you doesn’t.”If this episode resonated with you, share it with someone you love. And remember: peace is the goal—not perfection.
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from 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
★ Support this podcast ★
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 insightful Think Thursday episode, Molly dives into the surprising power of novelty and how it can support meaningful behavior change. While consistency remains a cornerstone of habit transformation, Molly explores how introducing small shifts in your routine can re-engage the brain, disrupt unhelpful patterns, and open new pathways for intentional living—especially during seasonal transitions like summer.
In This Episode, You'll Learn:
Why novelty activates the brain’s dopaminergic reward system and what that means for motivation and attention.How neuroplasticity supports lasting change—and why new experiences help strengthen it.The paradox of the brain craving both efficiency and stimulation, and how you can work with this tension to support your goals.Why seasonal changes, like summer, naturally disrupt routines and how that disruption can become a tool for habit change.Key Takeaways:
Shift Your Sensory Cues
Change what you see, hear, smell, taste, and feel. Rearrange a workspace, change your walking route, or experiment with new mocktails. Novel sensory input breaks habitual patterns and opens the door to mindfulness.Run Mini Experiments
Instead of overhauling everything, try low-pressure, short-term changes like replacing your evening drink with a new non-alcoholic option for a few days. Observe how it feels rather than focusing on outcomes.Leverage Seasonal Disruption
Use the natural shifts of summer—lighter evenings, altered schedules, and more outdoor time—to gently reframe routines and rewrite old stories connected to alcohol.Mentioned in This Episode:
Dr. Andrew Huberman on novelty and neuroplasticityDr. Wendy Wood’s work on habit change and context shiftsMolly’s “dopamine-driving” summer playlistFinal Thoughts:
★ Support this podcast ★
Novelty doesn’t have to mean a complete transformation. Often, the smallest shifts provide the greatest openings for change. Use this summer as your mini reinvention lab—a season to experiment with new patterns, and to gently interrupt the old narratives that no longer serve you. -
Episode Summary:
We're officially halfway through the year, and today’s episode is your invitation to pause, check in, and realign. If you’re feeling like you’ve drifted from your intentions around alcohol—or life in general—this isn’t about judgment. It’s about awareness. Molly introduces a powerful, science-informed tool called the PEACE Self-Audit to guide your mid-year reflection and help you gently reassess where you are and where you want to go.This episode ties back to a recent Think Thursday episode on values alignment and burnout, highlighting how the gap between our professed and practiced values can impact our emotional and physical well-being. Through five thoughtful prompts—Progress, Emotions, Alignment, Consistency, and Expectations—you’ll reconnect with your goals and reclaim your power to move forward with peace.
Why the midpoint of the year is a psychologically powerful time to reflectThe meaning of cognitive dissonance and how it shows up in our habitsHow to use emotions as data instead of judgmentWhy values alignment is essential for lasting change (including a callback to a Think Thursday episode)How habit science supports small, consistent actions over big overhaulsThe difference between expectations rooted in growth vs. shame
What You'll Learn:Referenced Framework: PEACE Self-Audit
P – Progress: Recognizing small wins and the “Progress Principle” (Dr. Teresa Amabile)E – Emotions: Understanding emotional states as behavior signals (Dr. Marc Brackett, Yale)A – Alignment: Exploring congruence between values and behavior (Self-Determination Theory)C – Consistency: Anchoring change in repetition, not perfection (Dr. BJ Fogg, Charles Duhigg)E – Expectations: Shifting mindset around what success looks like (Dr. Carol Dweck)Mentioned In This Episode:
Download the PEACE Self-Audit PDFThink Thursday episode: “Why Burnout Lives in the Gap Between Your Professed & Practiced Values”Sunnyside App – Start your 15-day free trialResources for Continued Support:
Making Peace with Alcohol Group CoachingIf this episode resonated with you, share it with someone you love. And remember: peace is the goal—not perfection.
Low risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from 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
★ Support this podcast ★
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 short and powerful Think Thursday episode, Molly explores a feeling we all face—discomfort—and why it's so often misunderstood. Rather than being a sign that something’s gone wrong, discomfort is often evidence that change is happening.
Through the lens of neuroscience and personal insight, you’ll learn why your lower brain instinctively resists unfamiliar experiences, how to engage your higher brain to override outdated fear responses, and why discomfort is a natural and even necessary part of learning and growth.
Why the lower brain (your survival brain) misinterprets discomfort as dangerHow the motivational triad (seek pleasure, avoid pain, conserve energy) works against growthWhat Dr. Andrew Huberman says about friction and neuroplasticityWhy Dr. Jo Boaler’s research shows that struggle is the best signal of brain developmentA simple mindset shift: how curiosity builds resilience
You’ll Learn:Key Quote:
“Discomfort isn’t a red flag. It’s a signal to stay curious. It means your brain is being asked to grow. And while your lower brain might resist, your higher brain is ready.”Referenced Experts:
Dr. Andrew Huberman – Neuroscientist, Stanford UniversityDr. Jo Boaler – Author of Limitless Mind, Stanford UniversityResources Mentioned:
Listen to my conversation with Dr. Jo BoalerJoin the Community:
Looking for more support in changing your habits and building peace with your mind and choices?
Join our private Facebook group:
Alcohol Minimalists: Change Your Drinking HabitsWork With Molly:
★ Support this podcast ★
Explore coaching programs and courses at:
www.mollywatts.com -
If you’ve ever said, “I just don’t have the discipline,” or wondered why it feels so hard to follow through on your intentions—this episode will help you understand what’s really going on in your brain.
Molly takes a science-forward look at dopamine, the neurotransmitter that drives motivation, pleasure, and effort. With insights from Dr. Andrew Huberman and Dr. Anna Lembke (Dopamine Nation), she shares why alcohol’s unnatural impact on dopamine matters and how to support your brain’s reward system as you change your drinking habits.
This episode doesn’t prescribe one-size-fits-all advice. Instead, it offers useful frameworks, practical tools, and a compassionate perspective on how to manage dopamine to support motivation and self-discipline—without relying on willpower alone.
In this episode, you’ll learn:
Why dopamine isn’t just about pleasure—it’s the foundation of motivation and effortHow alcohol hijacks the dopamine system and rewires your brain’s reward pathwaysSix key strategies to stabilize dopamine and strengthen self-discipline, including:Avoiding the layering of high-dopamine activitiesDelaying rewards to build intrinsic motivationStarting your day without artificial dopamine spikesUsing movement and gratitude to raise baseline dopamineWhy Molly didn’t start with a 30-day break—and why gradual change still worksHow to think critically about neuroscience trends online while staying curious about your own brainThe importance of working with your brain rather than against itResources and Links:
Listen to the episode with Dr. Anna Lembke: Dopamine Nation Go back to Think Thursday: Understanding Dopamine Learn more about Making Peace with Alcohol, the 12-month group coaching experienceGet started with a free trial of Sunnyside www.sunnyside.co/mollyStay Connected:
Have questions or want support applying what you heard today?
Reach out to Molly directly at [email protected]You don’t need more willpower. You need the right tools—and a way to work with your brain.
★ Support this podcast ★ -
Welcome to Think Thursday from the Alcohol Minimalist Podcast, where we explore the power of your brilliant human brain. In this episode, we’re revisiting the very first Think Thursday conversation. If you're new to the series or need a powerful reminder of just how capable you are of creating change, this episode is a must-listen.
Molly is taking a brief pause this week, making it the perfect opportunity to revisit the core concept that sparked Think Thursdays—how your mindset literally changes your brain.
This episode explores one of the most exciting and empowering discoveries in neuroscience: neuroplasticity. It’s the science that explains how your thoughts and beliefs influence the physical structure of your brain, ultimately shaping your habits and behaviors.
What You'll Learn:
How your brain is constantly reshaping itself based on your thoughts and actionsWhy the belief that you can change is essential for rewiring your brainWhat a growth mindset looks like—and how it supports lasting changeWhy old patterns feel so automatic, and how to replace them without willpowerThe neuroscience behind habit formation, including synaptic pruningHow to start shifting your internal dialogue to align with your goalsKey Insight:
Your thoughts are not just passive ideas floating in your mind. They are the foundation for the physical structure of your brain. When you change your mindset, you change your brain’s wiring. That’s not motivational fluff—it’s science.
If you’ve ever felt stuck in your drinking habit or frustrated by how hard it is to make a change, this episode will give you both the understanding and encouragement to try again—this time, with your brain on your side.
Listen With Intention:
Whether your drink of choice today is alcoholic or not, make it a moment to sit with this episode and reflect on the habits you’re reinforcing—and the new ones you’re ready to build.
Explore Molly’s book, Breaking the Bottle LegacyJoin the Alcohol Minimalists private community on Facebook
Additional Resources:Final Note:
Lasting change doesn’t come from gritting your teeth. It comes from training your brain to make the new habit easier than the old one. This episode lays the groundwork for doing exactly that.
★ Support this podcast ★ -
In honor of Memorial Day Weekend in the U.S., we’re revisiting a popular episode that dives into the practicalities of drinking like an alcohol minimalist. If you’ve ever wondered what the day-to-day approach looks like or how to create a plan that helps you drink less and worry less, this episode is for you.
Molly shares actionable tips and strategies that go beyond theory. She breaks down how alcohol minimalists navigate drinking decisions with intention and how the Alcohol Minimalist approach differs from other moderation-based communities.
In this episode, you’ll learn:
What it really means to be an alcohol minimalistWhy planning ahead of time is a tool for empowerment, not restrictionHow to create an alcohol plan that aligns with your long-term goals and reinforces your autonomyTactical guidance for drinking more mindfully and with less anxiety, including:Choosing lower alcohol-by-volume (ABV) optionsManaging mixers and understanding how caffeine interacts with alcoholHow to split one drink into two by making simple swapsScience Meets Strategy:
This episode reflects the heart of the Alcohol Minimalist philosophy—science-based strategies paired with practical tools to help you shift habits and thinking patterns. With relatable stories and a dose of science, Molly shows that making alcohol a non-factor is not only possible but peaceful.
Quote from the Episode:
“Changing your drinking habits starts with how you think about alcohol. Your plan isn’t punishment—it’s proof of your power.”
Get your copy of Breaking the Bottle LegacyJoin the free Facebook community: Alcohol Minimalists - Change Your Alcohol Habits
Links and Resources:
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
★ Support this podcast ★
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. -
Welcome to Think Thursday from the Alcohol Minimalist Podcast — where we take a moment to pause, reflect, and recalibrate. This week, we’re honoring Mental Health Awareness Month by digging into a powerful insight from Brené Brown:
“The space between our professed values and our practiced values is where burnout lives.”In this episode, Molly explores what that space looks like in everyday life and why it might be the real reason behind your emotional exhaustion — not just your schedule.
You’ll hear:
Why busyness has become a badge of honor in our cultureA personal story about raising four boys and how a simple narrative shift changed everythingThe difference between behavioral misalignment and mental misalignmentHow to identify the gap between your actions and your valuesA 3-step reflection practice to gently bring your life back into alignmentIf you're feeling off, overwhelmed, or like you’re going through the motions — this episode will help you reconnect with what really matters.
Reflection Prompt
What’s one value I say I care about — and what’s one small way I can actually live it this week?Write it down. Let it guide you.
Links Mentioned
https://www.valuescentre.com/pva (optional paid resource Molly references for identifying your top values)Join the Alcohol Minimalist Facebook Group for deeper discussionEmail Molly directly: [email protected] ★ Support this podcast ★ -
Memorial Day weekend often marks the unofficial start of summer—and for many, it can also signal the return of old drinking patterns. In this episode, Molly explores how to approach holiday weekends with clarity, confidence, and a sense of peace—whether you plan to drink or not.
You’ll learn:
Why holidays feel neurologically “loaded” and how nostalgia and social cues activate habit loops.How mindfulness disrupts old behavior patterns and quiets negative mental chatter by downregulating the Default Mode Network.The neuroscience of craving and why anticipation creates more dopamine than the drink itself.What to do if you overdrink—and how to reframe it without spiraling into guilt.Three planning prompts to help you stay intentional and proud through Monday and beyond.Whether it’s your first alcohol-free Memorial Day or just another chance to practice moderation, this episode will help you prepare your mind, your habits, and your heart for a peaceful summer.
Referenced Experts & Resources:
Dr. Jud Brewer, neuroscientist & author of Unwinding Anxiety and The Craving Mind
Listen to my interview with Dr. Jud Brewer →Dr. Anna Lembke, psychiatrist & author of Dopamine Nation
Listen to my interview with Dr. Anna Lembke →Key Takeaway:
You’re not required to drink to have fun. You’re not obligated to say yes to anything you don’t want. Your relationship with alcohol is yours to define—especially on holiday weekends.Join the Conversation:
Come join our private Facebook community:
Alcohol Minimalists: Change Your Drinking HabitsWork With Molly:
Ready for deeper transformation? Learn more about my coaching programs and resources at:
👉 mollywatts.com
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
★ Support this podcast ★
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 deeply honest and science-backed episode, Molly explores a topic that often gets misunderstood in the world of personal development: toxic positivity.
While optimism, hope, and gratitude are powerful tools for creating a more peaceful relationship with alcohol—and life in general—Molly dives into the real science of why ignoring negative emotions does more harm than good.
Learn how suppressing your feelings can lead to stress overload, impaired decision-making, and disconnection, and how true emotional resilience means feeling your emotions, not avoiding them.
What You'll Learn:
Why toxic positivity isn't helpful (and can actually be harmful)What happens in your brain when you suppress emotionsHow emotional suppression affects your mental and physical healthThe difference between emotional resilience and emotional repressionA powerful, practical method to process emotions with the Four S Belief System:See – Gain awareness of what you're thinking and feeling.Soothe – Offer self-compassion and calm your nervous system.Separate – Distinguish between facts and the story your brain is telling you.Shift – Choose small, believable thoughts that help you move forward.Takeaway Message:
You don’t have to fake being okay. Feeling your emotions fully and honestly is what allows your brain to process them and grow your resilience. It’s not about avoiding discomfort—it’s about learning to navigate it with care.Let’s Practice Together:
Take a deep breath and ask yourself: Where have I been pushing myself to stay positive instead of allowing myself to feel honestly? Your emotional truth is the beginning of your clarity.Resources & Links:
Learn more about the Four S Belief System inside Molly's programs: mollywatts.comFree E-book: Alcohol Truths – How Much Is Safe?Connect with Molly on Instagram: @alcoholminimalistSubscribe & Review:
★ Support this podcast ★
If this episode resonated with you, share it with a friend and leave a review on Apple Podcasts or Spotify—it really helps others discover the podcast! -
In this timely episode of the Alcohol Minimalist podcast, host Molly Watts takes a deep dive into a public health conversation that few people are having—but everyone should be listening to. In honor of Mental Health Awareness Month, Molly tackles the proliferation of legal but dangerously unregulated mood-altering substances that are readily available at gas stations, vape shops, and convenience stores.
From kratom and delta-8 THC to nitrous oxide and nicotine salts, Molly explains how these substances affect the brain, the risks they pose (especially to teens and young adults), and why they are anything but harmless. She shares critical scientific insights on how these substances hijack brain chemistry and emotional resilience—and why genuine peace doesn't come from a bottle, capsule, or vape pen.
This episode is both educational and urgent, equipping listeners with the awareness needed to protect themselves and their communities.
The science behind substances like kratom, Neptune, phenibut, delta-8 THC, and othersWhy these products are addictive—even when marketed as “natural” or “legal”The impact these substances have on dopamine, glutamate, GABA, and acetylcholine systemsWhy teen brains are especially vulnerableHow these substances are a false solution to emotional distressA call to rethink how we cope, connect, and seek calm in a chaotic world
What You'll Learn:Key Quote:
“We are living in a world where brain-altering substances are being sold next to chewing gum—and we are not prepared. But we can be.”
Mental Health Awareness MonthThe importance of internal emotional regulationMolly’s reflections on her mother’s struggles and legacyResources to support your journey to peace with alcohol—and beyond
Mentioned in the Episode:If you found this episode eye-opening, please consider sharing it with a friend, parent, or community leader. These conversations matter—and they start with awareness.
Website: www.mollywatts.com
Instagram: @alcoholminimalist
Facebook Group: Alcohol Minimalists: Change Your Alcohol HabitsLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from 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
★ Support this podcast ★
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 from the Alcohol Minimalist Podcast, host Molly Watts explores the transformative mental health benefits of self-transcendence.
After recently visiting the South Rim of the Grand Canyon for the first time, Molly shares her personal experience of awe and expansion, describing how moments of transcendence can shift perspective, lighten emotional burdens, and promote mental well-being.
Drawing from Abraham Maslow’s later work on human needs, Molly explains why self-transcendence sits above self-actualization as the highest human goal. She discusses how practices that cultivate transcendence — like connecting with nature, practicing gratitude, serving others, experiencing awe, and mindful meditation — can help individuals move beyond rumination, stress, and loneliness.
Listeners will come away with practical strategies for creating small moments of transcendence in everyday life, even without traveling to iconic locations like the Grand Canyon.
Molly issues a weekly challenge to encourage listeners to experience the power of stepping outside of themselves and into a deeper connection with the world around them.
This episode is part of a special Mental Health Awareness Month series and continues the Alcohol Minimalist commitment to science-based strategies for building a more peaceful, mindful life.
Defining self-transcendence and why it matters for mental healthMolly’s Grand Canyon experience as a personal example of peak experienceHow Maslow’s Hierarchy of Needs evolved to include self-transcendenceThe role of transcendence in countering anxiety, depression, and ruminationFive daily practices for cultivating transcendence
Topics Covered:Resources and Links:
Join the Alcohol Minimalists Facebook GroupWork with MollyRelated Episodes:The Science of AweIf you enjoy the Alcohol Minimalist Podcast, please share the show with a friend, leave a review on your favorite podcast platform, and connect with Molly Watts on Instagram and Facebook.
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In this episode, Molly revisits a listener favorite: Undoing the Urge to Overdrink — a heartfelt and informative conversation first shared just before Thanksgiving 2023. Molly reflects on how emotional triggers, life events, and deeply rooted habits shape our relationship with alcohol — and how we can interrupt the cycle to create lasting change.
Molly also shares a poignant personal moment, connecting the episode's theme with the anniversary of her father’s passing on Thanksgiving night in 2022, making this revisited conversation especially meaningful.
This episode coincides with the launch of Just One More, Molly’s new two-week mini-course aimed at helping binge drinkers take the first powerful step toward a peaceful relationship with alcohol. (Sign-ups are open now! Check the link in the show notes.)
Key Topics Covered:
Defining Overdrinking and Binge Drinking:
Molly clarifies what constitutes a binge for women (4+ standard drinks) and men (5+ standard drinks) — emphasizing why even gradual consumption across a day still counts as overdrinking.Impact of Overdrinking Beyond Intoxication:
How even without reaching a "drunk" state, overdrinking disrupts sleep, elevates anxiety, taxes the liver, and triggers inflammatory responses.Holiday Drinking Traps:
Common ways Thanksgiving and other holidays can lull us into overdrinking patterns — and why "spreading it out" doesn’t negate its negative effects.Personal Reflections on Thanksgiving:
Molly shares her experience navigating family-induced stress (especially dealing with her mother-in-law’s anxiety) without turning to alcohol, highlighting the importance of mind management.The Cycle of Overdrinking:
Breaking down the behavioral patterns and emotional triggers that drive overdrinking — and how building awareness interrupts the urge before it turns into action.Tools for Undoing the Urge:
Molly emphasizes key strategies:Practicing mindfulness during urgesChoosing empathy over resentment in stressful family situationsReframing thoughts to shift emotional responsesFocusing on gratitude and emotional resilienceImportant Reminder:
Changing your drinking habits isn’t just about counting days — it’s about understanding your brain, managing your mind, and creating a lifestyle of peace and intentionality.Featured Resource:
Just One More
A two-week mini-program designed to help binge drinkers interrupt old patterns and create a sustainable path toward mindful drinking.
Sign up here (link in the show notes)Connect with Molly:
Website: www.mollywatts.comFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from 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
★ Support this podcast ★
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 week's Think Thursday episode, we explore an unexpectedly powerful topic: the science of smiling.
Is being a "natural smiler" something you're born with? Can smiling actively improve your mood, or is it just a reflection of how you feel?
And what role does a simple grin play in rewiring your brain for resilience, positivity, and emotional peace?Molly dives into the research on genetic influences on smiling, the concept of the facial feedback loop, and the emotional benefits of practicing intentional smiles. You'll also hear a heartwarming story about how even our beloved dogs have evolved to smile at us—showcasing the profound social importance of smiling across species. If you're interested in learning how a small daily action can contribute to building emotional resilience and improving your relationship with alcohol, this episode is for you.
Key Topics Discussed:
Is being a "natural smiler" genetic or learned?How smiling activates dopamine, serotonin, and endorphinsThe Facial Feedback Hypothesis: influencing emotions through physical expressionsSmiling as a low-stakes, daily practice for emotional regulationHow dogs evolved to recognize and return human smilesWhy mindful smiling can be a strategic habit change toolWhy It Matters for Alcohol Minimalists:
Creating small, intentional shifts in behavior—such as practicing a mindful smile—supports the larger work of reshaping your relationship with alcohol. It’s about using neuroscience-backed techniques to create positive feedback loops in your brain, promoting calmness, resilience, and emotional flexibility.Notable Quotes:
"Genetics sets the stage, but your environment writes the story.""Smiling isn’t just a reflection of how we feel—it actively creates our mood.""Dogs smiling back at us is a beautiful example of how emotional connection transcends species."Take Action This Week:
Practice mindful smiling when you wake up in the morning, even before any external circumstances influence your mood.Try smiling intentionally when encountering minor irritations to train your brain toward a more resilient emotional response.Reflect on where you might use a simple smile to interrupt old emotional habits and create a new feedback loop.Join the Conversation:
Follow Molly on Instagram: @alcoholminimalistJoin the Alcohol Minimalists private Facebook group for additional support.Subscribe & Review:
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If you’re enjoying the podcast, please consider leaving a rating and review on Apple Podcasts or Spotify—it helps more people discover the show! -
Welcome (or welcome back!) to the Alcohol Minimalist Podcast with your host, Molly Watts, coming to you from salubrious Oregon!
In this final episode for Alcohol Awareness Month, Molly gets personal and shares the three major ways her drinking habits — and more importantly, her thinking about alcohol — have evolved over the years.
This isn’t just about counting drinks or cutting back to a “magical low number.” It's about creating peace with alcohol and living intentionally. Molly dives into how shifting from automatic drinking to intentional, mindful drinking has been the cornerstone of her transformation.
She also introduces her brand-new mini-program, Just One More, designed to help you rewire the "binge brain" for vacations, weekends, and parties where overdrinking used to sneak in.
If you're looking for inspiration and actionable strategies to rethink your relationship with alcohol, you won’t want to miss this episode.
Key Takeaways:
Intentionality over Autopilot:
Molly explains how she shifted from drinking mindlessly to making conscious, purposeful decisions about alcohol.Alcohol as an Option, Not a Solution:
She no longer uses alcohol to solve problems or enhance experiences — vacations and celebrations are about the moments, not the drinks.Freedom Through Planning:
Rather than feeling restrictive, planning her alcohol consumption ahead of time actually brings freedom and protects her long-term goals.New Program Launch!
Get the inside scoop on the upcoming mini-program, Just One More, launching May 6th — perfect for anyone who struggles with binge drinking during "special occasions."Resources Mentioned:
Just One MoreWebsite: www.mollywatts.comInstagram: @alcoholminimalistFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsLow risk drinking guidelines from the NIAAA:
Healthy men under 65:
No more than 4 drinks in one day and no more than 14 drinks per week.
Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.
Abstinence from 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
★ Support this podcast ★
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. -
Have you ever said to yourself, “This habit feels unbreakable”?
Whether it’s procrastination, nighttime snacking, or pouring that end-of-day drink, it often feels like these behaviors are wired into our identity. But what if the real thing holding you back isn’t the habit itself—but the story you’re telling yourself about it?
In this Think Thursday episode, we’re exploring why some habits feel impossible to change—and why negative self-talk might be quietly reinforcing the loop. We’ll unpack the science behind the negativity bias, the way your brain treats repeated thoughts as evidence, and how to finally start rewriting the narrative using the 4-S New Belief System.
This is the real work—not just changing what you do, but changing what you believe is possible for you.
What You’ll Learn:
Why your brain defaults to old habits even when they no longer serve youHow the negativity bias evolved—and how it keeps you hyper-focused on mistakesWhat research tells us about the impact of self-critical thinking on behavior changeWhy the story you tell yourself becomes the blueprint for your identityA step-by-step breakdown of the 4-S New Belief System:See the beliefSoothe the inner criticSeparate fact from fictionShift into a next-best thoughtMentioned in the Episode:
Clinical Psychology Review (2010): Research on negative self-talk and health outcomesJournal of Behavioral Medicine: Study linking self-talk to follow-through and stressThe Alcohol Minimalists Facebook Group – Join hereMaking Peace with Alcohol Group Coaching ★ Support this podcast ★ - Mostrar mais
