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Think Thursday: The Power of Sleep and Neuroplasticity
Understanding the Importance of Sleep for Neuroplasticity
Molly Watts introduces the topic of sleep and its impact on neuroplasticity, emphasizing its importance for behavior change.She recaps previous episodes on neuroplasticity, highlighting how mindset and the iterative mindset affect brain changes.Molly explains that sleep is crucial for both habit breaking and building, especially when trying to reduce alcohol consumption.She discusses the role of sleep in neuroplasticity, including memory consolidation, synaptic pruning, and the activation of the glymphatic system.Memory Consolidation and Synaptic Pruning During Sleep
Molly elaborates on how deep sleep and REM sleep consolidate memories and transfer them from short-term to long-term storage.She explains that synaptic pruning during deep sleep helps maintain strong neural connections and optimize brain efficiency.The glymphatic system's activation during sleep clears out toxins, creating a healthier environment for neurons to communicate.The release of BDNF during sleep promotes neuron growth and repair, enhancing cognitive function and neuroplasticity.Emotional Regulation and Glial Cell Activity During Sleep
Molly discusses how REM sleep helps process emotions, stripping away emotional charges from memories while retaining factual content.She highlights the role of glial cells in supporting neurons, which are more active during sleep and assist with brain repair.The brain's regulation of cortisol during sleep is crucial for reducing stress and impairing neuroplasticity.Molly emphasizes that sleep is an active period of brain maintenance, repair, and growth, essential for forming new pathways for habit change.Impact of Sleep Deprivation on Neuroplasticity
Molly explains that sleep deprivation severely impacts the brain's ability to rewire itself, making it harder to form new connections.She mentions a study from the University of Pennsylvania that found one night of sleep deprivation reduced neuroplasticity in mice.Sleep deprivation impairs the prefrontal cortex, affecting decision-making and impulse control.Molly discusses how overtiredness leads to decision fatigue, making it harder to stick to goals and avoid old behavior patterns like overdrinking.Practical Tips for Improving Sleep Quality
Molly advises using sleep trackers like Fitbit, Aura Ring, or apps like Sleep Cycles to monitor sleep quality and identify patterns.Consistency in bedtime and wake-up times is crucial for improving sleep quality, even if the amount of sleep varies.Creating a relaxing sleep environment by keeping the room cool and dark, and establishing a pre-sleep routine, can help signal to the brain that it's time to rest.Molly recommends avoiding alcohol and caffeine before bed, as they can interfere with sleep quality, and practicing relaxation techniques like mindfulness meditation and deep breathing.Conclusion and Encouragement for Better Sleep
Molly reiterates that quality sleep is essential for supporting neuroplasticity and behavior change, whether breaking old habits or building new ones.She emphasizes that sleep is more than just feeling well-rested; it provides the brain with the best environment to create long-term changes.Molly encourages listeners to make small, incremental changes towards improving sleep quality and prioritizing it for overall brain health.She concludes by asking for feedback on the Think Thursday episodes and reminding listeners of the importance of supporting brain health for successful habit change. ★ Support this podcast ★ -
This week on the podcast I'm joined by Maggie Klaassens and we're talking all about the Sober Summit.
The summit is LIVE this week starting on Wednesday, September 25th through Friday, September 27th.Sober Summit is a FREE 3-day online virtual event bringing together the best authors, podcasters, experts and influencers
in the sober community to show you the benefits of living an alcohol free life.Hear from Maggie on how and why she changed her relationship with alcohol and what motivated her to create the Sober Summit.
For more information go to https://www.thesobersummit.com.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 “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. -
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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. ★ Support this podcast ★ -
This week on the podcast I'm talking all about Binge Drinking and how to avoiding it.
Inside the episode we'll be defining binge drinking, talking about tactics to help avoid binge drinking, and creating
a mindset that will help support an alcohol minimalist lifestyle.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 “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. -
Think Thursday How Mindset Changes the Physical Brain
Understanding the Purpose of Think Thursday 0:00Molly Watts introduces Think Thursday, a new series from the Alcohol Minimalist Podcast, focused on neuroscience, behavior change, and mindset.The episodes will be short (10-12 minutes) and aim to deepen understanding of brain science.The goal is to help listeners build a peaceful relationship with alcohol by understanding brain function.Molly emphasizes the importance of understanding brain function to take positive actions and achieve behavior change.Introduction to Neuroplasticity 2:37Molly explains neuroplasticity, the brain's ability to reorganize itself and form new connections in response to experiences and thoughts.For years, it was believed that the brain stopped changing after adulthood, but recent research shows otherwise.The mindset plays a crucial role in how the brain rewires itself, influencing behavior change.Molly uses the example of a habit like drinking a glass of wine to illustrate how thoughts and beliefs shape brain structure.Impact of Mindset on Brain Structure 4:55Molly discusses how a growth mindset (believing in change) can create new neural pathways, while a fixed mindset (believing in unchangeability) can limit adaptability.The process of forming new neural connections is described as "neurons that fire together wire together."Consistently thinking and behaving in new ways can lead to physical changes in the brain, weakening old pathways and strengthening new ones.This process is called synaptic pruning, which optimizes the brain for reinforced behaviors.Practical Application of Neuroplasticity 7:43Molly emphasizes that changing one's mindset can change the brain, making it adaptable and dynamic.She advises shifting internal dialog to a growth mindset, replacing fixed mindset beliefs with positive, learning-focused thoughts.Small, consistent actions reinforce new thought patterns and build new neural pathways.Self-compassion is crucial, recognizing that setbacks are part of the learning process and using them as opportunities for growth.Challenge for Listeners 10:41Molly presents a practical challenge for listeners: to practice shifting one thought pattern and replace a fixed mindset belief with a growth mindset belief.She encourages listeners to identify a specific area where they feel stuck and work on reinforcing new beliefs with small actions.The goal is to start laying the foundation for new neural pathways and support sustainable change.Molly concludes by encouraging listeners to subscribe, share the episode, and explore more resources on the Alcohol Minimalist website. ★ Support this podcast ★ -
Welcome to the first Monday edition of the Alcohol Minimalist podcast!
This week I'm joined by Katie Garry from www.seekhealthtest.comSeek measures how alcohol impacts our health the same way we use fitness trackers to monitor things like our heart rate, glucose levels and menstrual cycle. Katie founded Seek with the belief that it should be easy and affordable for every woman to get information about how alcohol impacts her health and track how it changes over time. No surprise medical bills, no confusing lab reports, no struggling to fit in a doctor's appointment, and definitely no gaslighting. Just actionable insights, unique to our own bodies, on our own timelines.
Seek is the first at-home lab test that measures how alcohol impacts women's health. Backed by clinicians from Penn, Rutgers, Mount Sinai and UCLA Health, Seek's mission is to help women identify early indicators of alcohol-related disease before a diagnosis (and feel better along the way).
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 “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 the last of the Summer Content Series, I'm sharing a fantastic and important episode from Elizabeth Bento of the Primal Potential podcast.
I often talk about Chasing Cupcakes and in this episode, Elizabeth is diving into Chapter 7 from the book to talk about what it takes to change your beliefs and thought patterns.
Learn about three redirecting tools: neutral, empowering and positive.
Check out the Upgrade program: www.primalpotential.com/emotionaleating/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 “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. -
Continuing on with our Summer Content Series, I'm excited to share this episode from Total Health in Midlife with Elizabeth Sherman.
The power of voting in shaping health-related laws and policies.How marginalized communities are affected by oppressive legislation.The historical context of laws regulating women's bodies.The crucial link between societal value, self-esteem, and health behaviors.Public health wins through smart policies and urban planning.Subtle ways economic and environmental policies affect our well-being.Media's role in reinforcing health-related social norms.Simple steps for staying informed and engaged in the political process
It's such a great topic that is often overlooked...how does your vote impact your health? Visit: https://elizabethsherman.com/
Listen in as Elizabeth shares: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 “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. -
Continuing on the Summer Content Series this week and we're joined by Katie Lain from Thrive Alcohol Recovery.
Thrive supports people implementing the Sinclair Method using naltrexone.
Interested in learning more? Check out Thrive.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 “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. -
This week we're continuing with the Summer Content Series and an episode from the Change Made Easy podcast with Paul Levitin.
In this episode, you'll learn all about the connection between certainty and consistency, and how to drop doubt for clarity.
Notable quotes: "Certainty is knowing factually and believing that the effort you are putting in right now is going to lead to a result.""Doubt and certainty cannot exist in the same body at the same time."
Learn more about the Change Made Easy podcast, 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/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 “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. -
This week on the podcast I'm kicking off the summer content series with Monica Reinagel from the Change Academy Podcast.
Stop waiting for the “perfect time” to start working towards your goals – resolve to begin today.Remember that obstacles and challenges are part of life’s fabric, not temporary disruptions. Learn to progress despite them.Be aware of how often you prioritize others’ needs over your own goals and the impact this may have on your life’s trajectory.Commit to taking action, even if you’re unsure of the perfect first step. Action often leads to clarity.Be willing to tolerate the discomfort of developing new skills or habits, rather than avoiding it and deferring your progress.It’s important not to just visualize your end goal, but also the daily effort required to achieve it
This episode focuses on how we cheat ourselves out of the future we dream of because we don't understand how our actions today create that future. Listen in to these key points:To learn more about Change Academy Podcast, visit https://changeacademypodcast.com/
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 “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. -
This week on the show I'm talking with Chris Whelan all about cannabis and his company, NamaCBD. Here all about how he's helping people understand the difference between CBD and the pyschoactive part of the plant, THC, and how to explore small doses to achieve different therapeutic effects. In his own words, this is how he describes his journey: "I spent my free time learning about the hemp (and cannabis) industry, speaking with experts, taking courses, reading everything I could get my hands on, and seeking out a product that would work for me. I sought something natural, clean, and effective. I began implementing hemp into my routine as I took on each new challenge life brought. Whether during the rollercoaster of my college career, the extreme soreness during my long hours of training, or late nights and high stress from my law school and legal career. Although the hemp products I incorporated into my daily routine assisted me in many ways, I was never fully satisfied. Whether it was a certain product's ingredients, the company's mission, or product offering, there was always something that wasn't right. So I created my own." Check out Nama CBD.
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 “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. -
This week on the podcast I'm talking about mindset specifically as it applies to changing your drinking habits. I'm giving specific tips on how to uncover your thoughts and to determine if those thoughts are useful/helpful/true/necessary or kind in terms of helping you take the actions that you need to take to get the results that you want in your life. If the thoughts create negative feelings that have you wanting to avoid taking action, then those thoughts are not useful to us and we want to start recognizing that and actively choose to redirect our thinking. This is a practice. It's a buildable skillset...AND it's necessary to create sustainable change.
Resources Mentioned:
Moderation Management's Moderation Mindset Summit
Alcohol Core Beliefs Series: Episodes 158, 159, 160, 161 & 163
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 “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. -
This week on the podcast, I'm talking about how to enjoy alcohol without guilt. When people are working on changing their drinking habits, it's very common to feel guilty about wanting to be "able to drink". We're breaking it all down and helping you focus your brain on all the positives that come from creating and keeping plans around alcohol.
Resources Mentioned:
Moderation Management's Moderation Mindset Summit
Chasing the Buzz Episode #126
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 “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. -
This week on the podcast, we're exploring another great NA brand in honor of "More Dry July."
Plus, the great people at HopLark (including CEO, Betsy Frost) are giving us a discount!
Tune in to this inspiring story and give HopLark a try!
Try anything at HopLark and receive 35% OFF with discount code "MINIMALISTLARKY"
Go to www.hoplark.comhttps://www.facebook.com/drinkhoplark
https://www.instagram.com/drinkhoplarkNew 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 “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. -
This week on the show I'm talking to Megan Pruett all about her journey to create a premium NA wine brand, For the Love Of.
IG: drinkfortheloveofYouTube: drinkfortheloveofTikTok: drinkFTLOFacebook page: Drink For The Love Of
Her first endeavor? "For the Love of Cab". That's right red-wine drinkers, she says that she's figured out an NA red wine that will absolutely rival the real reds.
Learn more about For the Love of 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/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 “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. -
This week on the podcast, we're talking to Dr. Brooke Scheller again. We're doing a deep dive on alcohol and its impact on hormone health.
Alcohol affects cortisol, estrogen, progesterone and testosterone and the information for binge drinking is critically important.
For more information from Dr. Brooke Scheller, go to https://www.brookescheller.com/
For her progam, Functional Sobriety, click 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/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 “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. -
This week is our last episode in the 3-part series we have been revisiting about plans, goals and habit change and how these apply to our relationship with alcohol. Today's episode is all about the 3 Things I had to Stop Doing to Change My Drinking Habit.
Have you grabbed your free e-book, "Alcohol Truths: How Much is Too Much?" Get it 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/changeyouralcoholhabitHas this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on 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
★ 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. -
This week on the podcast, we're revisiting part two in a series of episodes that I consider foundational for building an Alcohol Minimalist lifestyle. Listen in as I talk about Drink Plans vs Drink Goals.
Have you grabbed your free e-book, "Alcohol Truths: How Much is Too Much?" Get it 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/changeyouralcoholhabitHas this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on 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
★ 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. -
This week on the podcast, we're revisiting the first in a series of episodes that I consider foundational for building an Alcohol Minimalist lifestyle. Listen in as I talk about the difference between making a drink plan vs planning to drink.
Have you grabbed your free e-book, "Alcohol Truths: How Much is Too Much?" Get it 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/changeyouralcoholhabitHas this podcast helped you? Please leave a review wherever you listen to podcasts!
Follow me on 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
★ 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. - Daha fazla göster
