Alcohol Minimalist: Change Your Drinking Habits!

Today's episode is a special birthday episode.  Thank you for listening to the Alcohol MInimalist podcast.
 
New to the podcast? Download the Podcast Listening Guide.

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Follow me on Facebook & Instagram: @AlcoholMinimalist 

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

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

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

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

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

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

Molly Watts discusses the concept of "thinking on purpose" to manage stress and anxiety, particularly in the context of recent events like the US presidential election. She emphasizes the importance of pausing, breathing, and taking just 10 minutes to avoid immediate, reactive responses. Watts introduces the "PB and J" method: Pause and Ponder to interrupt automatic thoughts, Breathe to calm the nervous system, and Just 10 Minutes to allow emotions to fade. She also suggests a "thought download" to externalize anxious thoughts and evaluate their usefulness. Watts encourages listeners to practice these techniques to foster resilience and intentional thinking.

Action Items

• [ ] Practice the "PB&J" technique when feeling anxious or overwhelmed by news or events.
• [ ] Try the "thought download" exercise to process anxious thoughts.
• [ ] Implement the strategies discussed during the upcoming holidays and other stressful periods.

Outline
Understanding the Concept of Thinking on Purpose

• Molly Watts introduces the episode's focus on neuroscience, brain health, and mindset, particularly in the context of recent events like the US presidential election.
• She emphasizes the importance of thinking on purpose and harnessing the power of the pause to create space between stimuli and responses.
• Molly explains that default thinking during turbulent times often leads to anxious or pessimistic thoughts, which can be overwhelming.
• She highlights the need to choose our thoughts deliberately to avoid getting stuck in a negative thought spiral.

The Power of Pause and Its Role in Managing Stress

• Molly references Victor Frankl's quote about the space between stimulus and response, emphasizing the power to choose our responses.
• She discusses how the primitive brain can react to stressors like election news as if they were physical threats, leading to paper tiger paranoia.
• Molly introduces the PB and J method (Pause, Breathe, and Just 10 Minutes) as a tool to manage stress and emotional reactions.
• The first step, Pause and Ponder, involves interrupting automatic thoughts and observing them to engage the prefrontal cortex for logical decision-making.

Deep Breathing and Its Benefits

• Molly explains the importance of deep breathing in calming the nervous system and shifting the brain out of fight or flight mode.
• She guides listeners through a deep breathing exercise, emphasizing the relaxation it brings.
• Deep breathing helps in observing thoughts rather than being swept away by them, providing space for intentional responses.
• Molly encourages listeners to practice deep breathing to manage stress and emotional reactions effectively.

The Role of Just 10 Minutes in Managing Emotions

• The J in PB and J stands for "Just 10 Minutes," which helps in managing powerful emotions or strong urges to react immediately.
• Molly advises allowing intense emotions to be present without acting on them, as they often fade with time.
• She suggests asking oneself what one really wants and what response will align with values during the 10-minute pause.
• This practice helps shift from a reactive mode to a more intentional, empowered mindset.

Thought Downloads and Observing Thoughts

• Molly introduces the concept of a thought download, where one writes down all anxious thoughts to observe them with distance.
• This practice helps in seeing thoughts as data and deciding if they are helpful or moving one forward.
• Molly emphasizes the importance of not censoring or judging thoughts during the thought download.
• By observing thoughts on paper, one can choose to let go of unhelpful thoughts and adopt new ones that support better responses.

Visualizing the Space Between Stimulus and Response

• Molly encourages listeners to visualize the space between stimulus and response, as described by Viktor Frankl.
• She suggests picturing this space as a tangible buffer that can be created whenever needed.
• This visualization helps in managing overwhelm from news, social media, or conversations about stressful events.
• Molly emphasizes the importance of using this space for pausing, breathing, and reflecting to find freedom in choosing responses.

Practicing Compassion and Clarity

• Molly highlights the importance of compassion for oneself and others during difficult times.
• The pause creates room for self-compassion and clarity about what truly matters.
• She encourages listeners to practice the PB and J method during stressful times, including the upcoming holidays.
• Molly emphasizes that the more one practices, the more natural the pause becomes, leading to thinking on purpose and managing stress effectively.

Conclusion and Encouragement

• Molly concludes the episode by encouraging listeners to practice the PB and J method and other tools discussed.
• She reiterates the importance of creating space, managing the mind, and finding calm amidst a chaotic world.
• Molly signs off, wishing listeners well and looking forward to the next episode on Monday.
• She emphasizes the ongoing practice of managing stress and emotional reactions to show up as the best version of oneself.

This week's episode is focused on the anxiety, stress and overwhelm that many people are feeling as we approach the US presidential election on November 5th. Understanding how to calm our brains without turning to alcohol will be very important in the next few weeks.
Recognizing when our brains are catastrophizing and stopping that cycle is critical to our sense of well-being.  We're also talking about making the decision to drink on election night and what that might look like.

Resources Mentioned:
Think Thursday: The Neuroscience of Deep Breathing and Emotional Resilience
Episode #36 Unwinding Anxiety

Check out Drink-Less Success to further your efforts for More Sober October!

New to the podcast? Download the Podcast Listening Guide.

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

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist 

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

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

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

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

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

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

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Hey, welcome to think Thursday. From the alcohol minimalist podcast, think Thursday is all about your beautiful, brilliant human brain. We're talking neuroscience. We're talking behavior change. We are talking about your mindset. Are you ready to get started? Let's go.

Hello and welcome to think Thursday from alcohol minimalist. These episodes are all about brain health. They are about neuroscience, and they are about your mindset. And today's episode, it's dropping on Thursday, October 31 so Happy Halloween. But more importantly, I wanted to talk about really remaining calm and helping us be less stressed today. Because let's face it, if you live here in the United States right now, there is a lot going on and with the upcoming election next week and all the uncertainty that surrounds it, many of us are feeling kind of an extra edge of stress and potentially some anxiety and worry about what's next. 

And so I wanted to offer something simple and accessible to help manage that tension, a practice that's literally proven to reduce stress, build emotional resilience and support overall brain health. And so, you know, emotional resilience and brain health, these are things we talk about all the time around here, because they are ultimately what helps us create the habits that we want to have in our lives and to stop or break those unbreakable habits that are no longer serving us, like for many of you, your your drinking habits, right? That's why you're here. 

I really have a very deep interest in neuroscience and in understanding how my brain works, and it's one of the reasons that I feel like that's kind of what helped me create this peaceful relationship with alcohol that I have, was really diving into that and so understanding how important our how important our beautiful, brilliant brains are, how much agency we have in becoming more emotionally resilient that is so important to me. And so that's what really again, a part of why think Thursdays are so important to me. And today we're going to talk about a practice that works to reduce stress, build that emotional resilience, and, again, support brain health, and I'm actually talking about deep breathing now, research shows that just a few minutes of focused breathing each day can shift our brain into a calmer, more resilient state, and it helps us to respond to Stress in ways that truly serve us. 

So in today's episode, we're going to dig into the neuroscience behind deep breathing, and I'm going to share a simple technique that you can use anytime you're feeling tense or overwhelmed, which may happen, especially in the upcoming week. And so let's take a collective deep breath. You Beth and dive in. All right, so let's start by breaking down how deep breathing actually helps us when we're feeling that heightened sense of anxiety. You probably are familiar or you've heard about the amygdala and the stress response starts in the amygdala, which is the part of our brain that reacts to potential threats. When it kicks in, the amygdala releases cortisol, a hormone that, in short bursts, helps us respond to that immediate stress, but over time, increased levels of cortisol can leave us feeling drained and edgy, especially when we have a continual stress response, right? And a 2017 study actually published in frontiers in psychology shows that deep breathing actually reduces cortisol levels, it's helping us calm that brain, the brain's alarm system, and it activates our prefrontal cortex, which, of course, we know is the part of the brain that is responsible for all of our logical thinking, our reasoning, and it's what helps us control our impulses. 

So by taking those deep breaths, we are calming down that lower brain and actually helping us activate that higher brain. We are taking that literal step back. We are taking a breather, and we are staying calm even when external stress is high. And over time, this practice actually rewires the brain. Okay? It's that neuroplasticity making it even easier to stay steady when life feels like it is in, you know, overdrive, right? So it's a practice that not only helps you in the moment, but over time, with practice, with repetition, you will actually be rewiring your brain, and that is incredibly important right now. The next part of deep breathing is that it's really one of the best ways to handle any kind of uncertainty. Well, handling any kind of uncertainty is the way that we do it, is by building up emotional resilience. Right when we become more emotionally resilient, we can handle life's ebbs and flows, and it's our ability to stay balanced when things get challenging and deep breathing is one of the simplest and most effective ways to strengthen resilience because it activates our parasympathetic nervous system, also known as rest and digest. 

This system calms our body and mind by slowing our heart rate and lowering our blood pressure, it essentially is bringing us out of again that high alert and stress phase and back into balance. In 2018 researchers, publishing in the frontiers in human neuroscience, found that regular slow breathing exercises significantly increased heart rate variability. Heart rate variability is a measure of how well the body can handle stress. A higher HRV is linked with better resilience and the ability to bounce back more easily. Now you know, who doesn't need a little more extra bounce back, especially right now, right for any of us wanting to create a peaceful relationship with alcohol, a peaceful relationship with ourselves, or just navigating stress better in general, deep breathing is actually a really powerful way to create and and reinforce that, that the emotional resilience from a neuroscientific and parasympathetic level, all right, the parasympathetic nervous system is incredibly important when you are talking about regulating that, that you know emotional response, right?

 And so deep breathing, again, helps us access our prefrontal cortex. Let's talk about dopamine for a minute. All right, you've heard me talk about dopamine in the past. It's that feel good. Chemical in the brain and dopamine is released every time that we do something that feels rewarding or satisfying, which is why it plays such a big role in habit formation, right? It's why we definitely, if we are somebody that has developed a habit of drinking to try to cope with stress and anxiety, it's because we have created a dopamine loop, and dopamine and alcohol does. How does release dopamine in the brain as well during stressful times? We might, you know, feel pushed towards habits that give us that quick dopamine boost, like drinking, like checking the news, like scrolling social media, like maybe even a healthier routine, like exercise, like those. Those are great. Those are better coping mechanisms, right? Or taking, for me, taking a warm bath. But deep breathing gives us a more sustainable way to create that sense of satisfaction. Yes, deep breathing actually can increase dopamine levels. A 2019 study in the Journal of neurotransmission showed that deep breathing exercises can increase dopamine levels, and it creates a natural and positive feedback loop in the brain. So when we use deep breathing regularly, we can actually train the brain to experience calm as a reward

09:29

over time, with practice, with repetition, right? None of this happens on the first time. Well, actually, like I said, even in that moment, for our parasympathetic nervous systems, deep breathing is gonna, you know, it's something that you're going to get a benefit from right away, but over time and with practice and with repetition, you are actually training your brain, rewiring those neural pathways...

This week on the podcast, I'm talking about what is happening when changing your drinking doesn't get easier. 
When you have decided to work on changing your drinking habits but it feels like it's always a struggle, here's what you want to consider.
Are you still relying on willpower or are you actually increasing your brain power?
Brain Power mean retraining your brain & rewiring neural pathways.

Brain Power includes three key things done over time, consistently and repetitive:

1. Take Different Actions with Alcohol (drinking less, factoring in AF days).
2. Challenge Alcohol Core Beliefs.
3. Commit to Curiosity and Compassion 

Resources Mentioned: 

• Doable Drink Plan
• Off-Plan Plan
• Alcohol Core Beliefs Mindmap

Check out Drink-Less Success to further your efforts for More Sober October!

New to the podcast? Download the Podcast Listening Guide.

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

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist 

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

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

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

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

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

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

Molly Watts discusses the importance of brain health and diet on her podcast "Think Thursday." She emphasizes that the brain, despite being only 2% of body weight, uses 20% of the body's energy. Watts highlights the negative impact of a Western diet high in refined sugars, unhealthy fats, and processed foods on cognitive function and emotional regulation. She recommends a Mediterranean diet rich in omega-3 fatty acids, B vitamins, and antioxidants for better brain health, citing studies showing significant reductions in cognitive decline and Alzheimer's risk. Watts also addresses the role of supplements, advising consultation with healthcare providers and emphasizing whole foods for optimal benefits. She concludes by encouraging small, sustainable dietary changes to support brain health and reduce alcohol's impact.

Action Items

• [ ] Try making one small change to your diet by replacing a processed or high-sugar snack with a healthier option like fruit, nuts, or antioxidant-rich foods.
• [ ] Consider incorporating more omega-3 rich foods like salmon, walnuts, or flax seeds into your meals. If your diet lacks omega-3s, you may want to discuss a supplement with your healthcare provider.
• [ ] Focus on getting more B vitamins from whole foods like eggs, leafy greens, and whole grains. If you are in a high-risk group for B12 deficiency, check with your healthcare provider about supplementation.
• [ ] Increase your intake of antioxidant-rich foods like berries, dark chocolate, and green tea to help protect your brain from oxidative stress and inflammation.

Brain Health and Aging

• Molly Watts introduces the episode, focusing on brain health, neuroscience, and behavior change.
• Molly shares her background, mentioning her previous podcast "Live Happier Longer" and her current work in senior living.
• She expresses her interest in preventing dementia, cognitive decline, and Alzheimer's through brain health and neuroplasticity.
• Molly emphasizes the importance of brain health and its interconnection with neuroplasticity and mindset.

Diet's Impact on Brain Health

• Molly discusses the significance of diet in brain health, noting that the brain uses 20% of the body's energy despite being only 2% of body weight.
• She compares the brain to a car engine, highlighting the importance of high-quality fuel for optimal function.
• Molly explains how a typical Western diet rich in refined sugars, unhealthy fats, and processed foods negatively impacts brain health.
• A 2015 study is cited, showing that diets high in fats and sugars impair memory and cognitive performance.

Mediterranean Diet and Brain Health

• Molly introduces the Mediterranean diet as a brain-friendly diet rich in fruits, vegetables, whole grains, and healthy fats.
• A study from the New England Journal of Medicine is mentioned, indicating that the Mediterranean diet can slow cognitive decline and reduce Alzheimer's risk by up to 40%.
• Omega-3 fatty acids, particularly EPA and DHA, are highlighted as essential for brain health, reducing inflammation and improving brain cell communication.
• B vitamins, especially B12 and folate, are discussed for their role in producing neurotransmitters like serotonin and dopamine, which regulate mood and cognition.

Antioxidants and Supplements

• Molly explains the importance of antioxidants in protecting the brain from oxidative stress and inflammation, mentioning foods like berries, dark chocolate, and green tea.
• She discusses the potential benefits of supplements for omega-3s, B vitamins, and antioxidants if dietary intake is insufficient.
• Molly emphasizes the importance of consulting a healthcare provider before starting any supplement regimen.
• She shares her personal experience with supplements and the importance of a balanced, nutrient-dense diet.

Alcohol Consumption and Brain Health

• Molly ties the discussion back to alcohol consumption, suggesting that a brain-healthy diet can mitigate some of alcohol's negative effects.
• She recommends pairing alcohol with omega-3 rich foods or antioxidant-packed berries to reduce inflammation and oxidative stress.
• Molly encourages incorporating more brain-friendly foods into daily routines to support cognitive function and emotional stability.
• She provides practical tips for adding omega-3s, antioxidants, and B vitamins to the diet, such as walnuts, flax seeds, and leafy greens.

Practical Steps for Improving Brain Health

• Molly advises reducing processed foods and refined sugars, noting their negative impact on brain health and overall well-being.
• She suggests swapping sugary snacks for healthier options like nuts or fruit to reduce inflammation and support clearer thinking.
• Molly emphasizes the long-term effects of high sugar intake on cognitive health and the risk of dementia and Alzheimer's.
• She encourages small, sustainable changes to diet, such as adding fish to meals or replacing processed foods with whole grains.

Challenge and Conclusion

• Molly challenges listeners to make one small dietary change, such as reducing processed or high-sugar foods.
• She acknowledges the challenges of making these changes, especially around holidays like Halloween.
• Molly emphasizes the importance of small, consistent changes for long-term brain health and overall well-being.
• She invites listeners to share their dietary changes and their impact on brain health, encouraging feedback and engagement.

This week we're revisitng what it means to be mostly alcohol-free. Lots of great inspiration here to finish your More Sober October strong!
 
Links to all the Sober October Series:
Episode 144: Buffering with Alcohol
Episode 146: Reluctance and Resistance to Change Your Drinking
Episode 147: Using Curiosity to Change Your Drinking

Check out Drink-Less Success to further your efforts for More Sober October!

New to the podcast? Download the Podcast Listening Guide.

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

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist 

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

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

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

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

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

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

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

Action Items

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

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

The Role of the Prefrontal Cortex in Self-Improvement

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

Evolution of the Human Brain and Self-Improvement

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

Reframing Self-Improvement as a Privilege

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

Applying Self-Improvement to Alcohol Consumption

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

Conclusion and Call to Action

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

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

Links to all the Sober October Series:
Episode 144: Buffering with Alcohol
Episode 146: Reluctance and Resistance to Change Your Drinking
Episode 147: Using Curiosity to Change Your Drinking

Check out Drink-Less Success to further your efforts for More Sober October!

New to the podcast? Download the Podcast Listening Guide.

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

Has this podcast helped you? Please leave a review.

Follow me on Facebook & Instagram: @AlcoholMinimalist 

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

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

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

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

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

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

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

Action Items

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

Outline

Brain Health and Neuroplasticity

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

The Role of Exercise in Brain Health

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

Neurogenesis and Cognitive Function

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

The Iterative Mindset and Consistency

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

Exercise as a Replacement for Alcohol

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

Immediate and Long-Term Benefits of Exercise

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

Accessibility and Consistency in Exercise

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

Challenge and Conclusion

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