In this episode of the Alcohol Minimalist podcast, Molly explores two common behaviors that often fly under the radar but can quietly reinforce problematic patterns with alcohol: drinking alone and drinking secrecy.

These habits are not diagnoses of alcohol use disorder, but research shows they are correlated with higher risk, especially when alcohol becomes the go-to coping strategy for stress, boredom, or loneliness. Molly explains what these patterns can look like, what the science actually says, and how to notice if they are showing up in your own life.

You will learn:

• Why drinking alone is not automatically a problem, but can become risky when it is habitual or emotionally driven
• How drinking secrecy shows up, from subtle minimizing to not being truthful with yourself about how much you are drinking
• What studies tell us about the link between these behaviors and alcohol use disorder
• Why living alone creates unique challenges when it comes to alcohol habits
• Six practical, science-based strategies for disrupting automatic patterns and building awareness
• A free self-check tool from the National Institute on Alcohol Abuse and Alcoholism (NIAAA) that can help you reflect honestly on your drinking

If you have ever wondered whether drinking alone or minimizing your drinking is impacting your relationship with alcohol, this episode offers clarity and compassion along with practical steps you can take right away.

Resources mentioned in this episode:

• NIAAA Self-Assessment Tool: Rethinking Drinking
• The PB and J strategy 
• The Alcohol Minimalist Facebook 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.

In this Think Thursday episode, Molly explores why September so often feels like a natural reset and how the brain is wired to love fresh starts. Building on the earlier episode The Illusion of Starting Over in Habit Change, this conversation distinguishes between the harmful idea of “starting over” and the positive psychology of seasonal resets.

From the Fresh Start Effect and temporal landmarks to the role of the Default Mode Network (DMN) in shaping your self-narrative, you will learn how your brain uses beginnings to motivate you. Molly also shares three practical ways to harness seasonal energy without falling into the trap of believing your progress has been erased.

What You’ll Learn in This Episode

• Why the Fresh Start Effect makes new seasons and beginnings feel so motivating
• How the Default Mode Network acts as your brain’s internal narrator and helps you mark life chapters
• The difference between seasonal resets and the illusion of “starting over”
• How neuroplasticity ensures that every attempt, even slips, strengthens your brain’s pathways
• Three science-backed strategies to make September resets stick

Key Quote

“Your brain loves fresh starts because it loves stories. Temporal landmarks like September are invitations to say, that was then, this is now. What’s the next chapter I want to create?”

Resources and References

• Think Thursday: The Illusion of Starting Over in Habit Change (companion episode)
• Dai, H., Milkman, K., & Riis, J. (2014). The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management Science
• Menon, V. (2023). 20 Years of the Default Mode Network: A Review and Synthesis. Neuron
• Luppi, A. I., Lyu, D., & Stamatakis, E. A. (2025). Core of Consciousness: The Default Mode Network as Nexus of Convergence and Divergence in the Human Brain. Current Opinion in Behavioral Sciences
• Kristin Neff’s research on self-compassion and sustainable change

Episode Summary:

 As part of the Alcohol Minimalist podcast’s Summer Content Series, this episode features a replay from Molly's former podcast, Live HAPPIER Longer. Originally episode 40, this conversation highlights the extraordinary story of Pat Gallant-Charette, a world-renowned open water swimmer who didn’t even start training seriously until age 58.

Pat’s journey is a testament to what’s possible when you stop letting age define your limits. From overcoming grief to chasing world records, Pat’s story is filled with resilience, purpose, and bold reinvention. If you’re feeling stuck, unsure, or like your time has passed, let this episode remind you: it hasn’t.

Whether you're working on reducing alcohol or simply trying to live with more intention, Pat’s mindset offers a powerful dose of inspiration.

What You’ll Learn in This Episode:

• Why Pat didn’t begin serious athletic training until midlife
• How she faced fears and pursued open water swimming in her late 50s
• The mental strength required to swim across oceans
• How she reframed setbacks, including a near-complete Ocean’s Seven
• Why her journey embodies aging with optimism and purpose

Key Quote:

“You are never too old to set another goal or to dream a new dream. Pat didn’t just dream it—she dove in headfirst.”

Why It Matters for Alcohol Minimalists:

Just like Pat challenged her assumptions about age and limits, changing your relationship with alcohol often means questioning the beliefs you’ve held for years. Pat’s story proves that big change is possible at any age and that our greatest chapters can begin later in life. Let it inspire your own path forward—whatever that looks like.

Resources & Links:

• Free Resources from Molly: www.mollywatts.com/resources

• International Marathon Swimming Hall of Fame: www.imshof.org

• Connect with Molly:
  • Instagram: @alcoholminimalist

  • Website: www.mollywatts.com

Next Steps:

If you’ve been telling yourself “I can’t” or “it’s too late,” let this episode be your nudge to reconsider. Change doesn’t have an expiration date. It starts with belief—and one small step in the right direction.

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.

In this revisited Think Thursday episode of the Alcohol Minimalist podcast, Molly Watts returns to a timely and deeply relevant conversation about our brilliant human brains and how we can consciously shift from fear to purpose. Originally aired in January during a time of political unrest and uncertainty, this episode reminds us that fear—though natural—is not a permanent state.

Molly explores how neuroscience explains our brain’s hardwired fear responses and how those responses often lead us into coping behaviors like doom scrolling, overeating, or pouring a drink. But instead of retreating into old habits, she invites listeners to pause, activate their prefrontal cortex, and take purposeful action.

Drawing on Fred Rogers’ famous advice to “look for the helpers,” Molly encourages us to take it one step further—by becoming the helper. Helping others not only builds community, it also restores our own mindset and emotional health.

This powerful episode blends neuroscience, mindfulness, and compassion to offer a clear path through uncertainty by leaning into generosity and contribution.

In This Episode:

• Why fear and uncertainty trigger coping behaviors
• The role of the amygdala and how it keeps us on high alert
• How to re-engage the prefrontal cortex for better decision-making
• The self-coaching model Molly calls the Behavior Map-Result Cycle
• Why acts of service and helping others can shift your mindset
• Reframing fear as an opportunity to take action

Resources Mentioned:

• Breaking the Bottle Legacy– Molly's book and resources to change your drinking habits
• Learn about the Behavior Map-Result Cycle and how to apply it to your relationship with alcohol
• Revisit more Think Thursday episodes at mollywatts.com/podcast

Perfect For:

• Anyone feeling overwhelmed by current events
• Listeners looking to reinforce healthy coping strategies
• Those exploring the intersection of emotional health and drinking habits
• People seeking inspiration to take empowered, meaningful action

In this episode, Molly continues her Summer Content Series by featuring an impactful conversation from Elizabeth Benton of the Primal Potential Podcast. The episode dives deep into the critical difference between compliance and consistency—a distinction that’s especially relevant for anyone trying to create a peaceful relationship with alcohol.

Molly reflects on how often people struggle with making "doable plans" for changing their drinking habits because they equate plans with rigid rules. Elizabeth’s insights provide a compelling framework to help shift your mindset from strict rule-following (compliance) to flexible, value-based behavior (consistency).

Whether you’ve ever felt like you’re “starting over” every time you deviate from a plan or if you crumble under imperfect conditions, this episode will help you recognize why that’s happening—and what to do about it.

Key Topics Covered

• The fragility of compliance: How rigid, all-or-nothing plans break down when life isn’t ideal.
• Consistency as resilience: How flexible, values-based choices help create long-term success.
• How to identify which one you’re really practicing.
• Why using "rules" to moderate your drinking may be sabotaging your progress.
• Examples from programs like 75 Hard and how their structure promotes compliance, not consistency.
• How to approach your goals with more self-compassion and adaptability.

Why This Matters for Alcohol Minimalists

Molly emphasizes that understanding this distinction is essential when it comes to reducing alcohol without guilt, shame, or deprivation. By letting go of the need for perfection and focusing instead on intentional progress, you can build sustainable habits that actually work—no matter your circumstances.

Connect with Elizabeth Benton: https://primalpotential.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
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 replay of a favorite Think Thursday episode, Molly revisits a deceptively simple yet critically important topic: hydration and brain health. With high temperatures hitting the Northern Hemisphere and many of us enjoying summer activities, this episode is your science-forward reminder to drink more water—for your brain’s sake.

From the cognitive impact of just a 1% drop in hydration to how alcohol interferes with your body’s water balance, Molly explores how vital water is to focus, mood, memory, and even long-term mental wellness. If you’re building a peaceful relationship with alcohol, staying hydrated is not only a tool—it’s an essential part of supporting your brain’s ability to think clearly, manage urges, and feel better overall.

What You’ll Learn in This Episode:

• How your brain is 73% water and what that means for daily functioning
• What happens to your cognition and memory when you’re even slightly dehydrated
• The link between hydration and neurotransmitter balance
• Why drinking water improves your mood and clarity
• The real impact of alcohol on your hydration levels
• Simple, science-backed tips to stay hydrated throughout the day

Key Quote:

Practical Hydration Tips Covered:

• Start your day with water—even before coffee
• Keep water accessible with a refillable bottle
• Add reminders or tracking tools to make hydration a habit
• Use water as a pacing strategy when including alcohol
• Be especially mindful in hot weather or when active

Why It Matters for Alcohol Minimalists:
Alcohol is a diuretic—so it actively dehydrates you. Staying hydrated can not only help reduce the physical impacts of drinking but also keep your brain in peak condition to manage thoughts, emotions, and urges more effectively. Hydration is an underestimated but powerful support tool on your journey to a peaceful relationship with alcohol.

Resources & Links:

• Free Resources from Molly

• Join the Alcohol Minimalists Community

Connect with Molly:
Instagram: @alcoholminimalist

Website: www.mollywatts.com

Next Steps:
If you're working to change your drinking habits, start with water. It’s one of the easiest, most powerful tools you have to support your body, your brain, and your goals.

In this episode of the Alcohol Minimalist podcast, Molly shares another installment in her Summer Content Series, featuring guest content from one of the most influential voices in the alcohol-reduction space—Rachel Hart, host of the “Take a Break” podcast.

Molly opens up about Rachel’s pivotal role in her own journey to change her drinking habits, describing her as the first person who helped her believe it was possible to rethink her relationship with alcohol. Through books, podcasts, and coaching, Rachel’s voice provides clarity, validation, and a methodical approach to mindful drinking that aligned closely with the Alcohol Minimalist philosophy.

This featured episode challenges one of the most common self-sabotaging thought patterns: the tendency to make absolute declarations about your identity based on drinking behavior. Statements like “I have no willpower,” “I’m just someone who can’t moderate,” or “I must have an addictive personality” are not facts—they are beliefs that shape your experience and become self-fulfilling prophecies.

Rachel teaches listeners how to stop making their drinking patterns a reflection of their identity and instead approach every off-plan moment with curiosity, not criticism. Using Rachel's  “Think-Feel-Act” cycle, this episode is a science-based, compassion-forward guide to interrupting old stories and rewiring your drinking habits.

Key Topics Covered:

• Why absolute statements about identity are so damaging to behavior change
• How belief systems reinforce drinking patterns
• The Think-Feel-Act cycle and how it relates to drinking habits
• A practical approach to examining moments when we go off-plan
• How to use curiosity instead of criticism when reflecting on cravings and decisions
• The power of zooming into specific moments instead of generalizing your behavior

Why You Should Listen:
If you’re stuck in a cycle of overdrinking and self-recrimination, this episode will help you shift from judgment to awareness. Learn why your thoughts—not alcohol—are the real drivers of your behavior, and how small mindset changes can lead to major personal transformation.

Mentioned in the Episode:

• Rachel Hart’s Podcast – Take a Break
• Sunnyside Drinking App – Molly’s recommended habit tracking and behavior change tool

Connect with Molly:

• Website: www.mollywatts.com
• Free Resources: Alcohol Truths 2023 eBook
• Facebook Group: Alcohol Minimalists: Change Your Alcohol Habits

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.

Episode Summary:

Most people know the three classic stress responses—fight, flight, and freeze—but there’s a fourth that’s often missed because it hides in plain sight: the fawn response. This is when your nervous system decides the safest way to handle a threat is to please or appease it. It’s not weakness—it’s a deeply ingrained survival strategy that can run for years without you realizing it.

In this episode, Molly explains what the fawn response is, where it comes from, why you may never have heard of it, and how it might be shaping your relationships, boundaries, and even your drinking choices. You’ll learn how to spot the signs of fawning and take the first steps toward responding from authenticity rather than fear.

What You’ll Learn in This Episode:

• A quick refresher on fight, flight, and freeze—and how they compare to fawn.
• Pete Walker’s definition of the fawn response and how it forms.
• Everyday examples of fawning and why it’s often praised instead of questioned.
• Common childhood environments that lead to fawning.
• Why the fawn response is both common and invisible.
• How the fawn pattern can influence your drinking decisions.
• A simple, four-step process to pause and respond intentionally instead of automatically.

Key Quote:

Links and Resources:

• Pete Walker’s work on the Four F’s of Trauma: pete-walker.com
• Join the free Alcohol Minimalist Facebook group: https://www.facebook.com/groups/alcoholminimalists
• Learn more about “Making Peace with Alcohol” coaching: www.mollywatts.com/workwithme

Listener Challenge:
Notice one moment this week where you have the urge to please or accommodate someone else at your own expense. Name it: That’s the fawn response. Pause before responding, and ask yourself if this is what you truly want—or if it’s an old survival pattern.

This week on the Alcohol Minimalist podcast, we’re kicking off our Summer Content Series, a special tradition where I take a short break from creating long form episodes and share valuable conversations and ideas from other voices I trust and admire.

Today’s guest, and you’ll probably recognize her voice, is Monica Reinagel, host of the Nutrition Diva and Change Academy podcasts. Monica and I share a common approach: evidence based, practical strategies for creating lasting behavior change. We’ve collaborated on coaching programs, podcast appearances, and even behind the scenes peer coaching.

In this episode, Monica shares insights from her recent Change Academy miniseries where she applies concepts from the business world to personal habit change. You’ll hear her framework for “recession proofing” your habits, not just about money, but about building resilience so your routines and commitments hold steady when life throws you curveballs.

You’ll learn:

• Why identifying your “non negotiables” makes it easier to stay consistent during stressful times.
• How to adapt routines without abandoning progress.
• The “three bucket” method for deciding what to protect, what to scale back, and what to pause when resources are tight.
• How to make your self care and health goals more disruption proof.

Whether you’re navigating a busy season, facing unexpected challenges, or simply want to strengthen your commitment to change, this episode offers clear, actionable strategies you can start using right away.

Resources & Links:

• Listen to Monica’s full "Business Principles" miniseries here.
• Learn more about Monica’s work at nutritionovereasy.com.
• Explore Alcohol Minimalist programs and resources: 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
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 Think Thursday, we’re diving into the latest research around brain-healthy eating—and how artificial intelligence is changing the nutrition game. In July 2025, a major new study introduced the MODERN diet—a machine-learning-optimized eating pattern that may reduce your risk of dementia by more than 50%.

In this episode, I compare the MODERN diet with the more established MIND diet (a blend of the Mediterranean and DASH diets), break down how both support cognitive function, and explain why the science behind these claims is powerful but not perfect.

I also circle back to my October 2024 Think Thursday episode, where we explored how a Mediterranean-style diet—rich in omega-3s, B vitamins, and antioxidants—can support memory, mood, and long-term brain health. If that episode got you thinking about your plate, today’s episode will give you even more clarity on how and why what you eat matters.

Whether you’re navigating midlife, aging intentionally, or just looking for simple, science-backed steps to boost your brainpower, this one’s for you.

What You’ll Learn

• What the MODERN diet is—and how it was created with AI
• How it compares to the MIND diet (and the Mediterranean diet we covered last October)
• Why leafy greens, berries, citrus, and olive oil remain nutritional powerhouses
• The truth about observational research vs. randomized trials
• How to use this information to take one simple action this week

Referenced Resources

• How Diet Impacts Brain Health
• 📄 Download the MODERN vs. MIND Comparison One-Pager

Your Next Small Step

Try adding one MODERN-approved food to your meals this week—like citrus, leafy greens, or berries. And if you’re up for it, take one small step to reduce your intake of sweetened beverages or highly processed foods.

Connect with Me

If this episode sparked questions or ideas, I’d love to hear from you! Email me at [email protected] and tell me what small shift you're making to support your brain health.