In this compelling episode of the Alcohol Minimalist Podcast, Molly reconnects with Katie Lain, founder of Thrive Alcohol Recovery, to explore the power of neuroscience-based strategies for changing your relationship with alcohol. Katie shares her personal recovery story and how the Sinclair Method, a treatment protocol that uses the medication naltrexone, gave her a new lease on life.

This conversation goes beyond the medication to highlight the vital role of mindset, habit formation, and long-term commitment to behavior change. Molly and Katie discuss the real-world challenges people face in recovery, the importance of self-compassion, and how small, sustainable steps create the most lasting transformation.

What You’ll Learn in This Episode:

• How the Sinclair Method works and why it’s effective for both binge and daily drinkers
• Why medication is a support tool, not a standalone solution
• The mental space that opens up when cravings start to fade
• The average timeline to regain control and build a peaceful relationship with alcohol
• Unique challenges for binge drinkers, including compliance and thought patterns
• The critical importance of mindset and identifying unconscious beliefs
• What to expect on the journey: setbacks, progress, and learning to keep going
• Why self-compassion and curiosity are non-negotiables for long-term change

Key Message:
Naltrexone can be a powerful part of the journey, but it must be paired with thought work, intentional habit-building, and a willingness to take small steps forward—even after setbacks. There is no one-size-fits-all approach, and both Molly and Katie emphasize that you don’t have to wait until alcohol becomes a serious problem to start creating change.

Resources Mentioned:

• Learn more about Thrive Alcohol Recovery: thrivealcoholrecovery.com
• Katie Lain on YouTube, Instagram, and other social platforms
• Molly’s coaching programs and podcast archive: www.mollywatts.com

Let’s Connect:
Website: www.mollywatts.com
Instagram: @alcoholminimalist
Facebook: Join the Alcohol Minimalists Group

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

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

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

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

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

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