Episode Summary

In this Think Thursday episode, Molly explores why December feels so emotionally intense and why anticipation plays such a powerful role in our thoughts, feelings, and habits. Anticipation is not just psychological. It is driven by the brain's predictive systems that simulate the future long before it arrives.

Using findings from neuroscience, including research highlighted in Neuron, University College London, Stanford University, and studies on dopamine and reward processing, Molly explains how imagining the future changes our emotional state in the present. She shows how anticipation can create craving, heighten anxiety, and influence behavior before anything even happens.

Importantly, she connects this science to behavior change. When we understand anticipation, we gain the ability to shape our emotional experience, support our habit goals, and build a stronger relationship with our future selves.

What You Will Learn

• Why the brain is not reactive but predictive
• How the prospection network simulates possible futures
• Why anticipation activates the same regions involved in memory and emotion
• How dopamine spikes during anticipation more than during reward
• Why the holidays intensify emotional forecasting
• How the brain treats future you similarly to a stranger
• How anticipation contributes to cravings, stress, and anxiety
• Practical strategies for using anticipation intentionally in behavior change

Key Insights from the Episode

• Anticipation is a physiological experience. Heart rate, dopamine, and emotional readiness all shift based on prediction.
• December amplifies anticipation because the brain is projecting ahead using vivid emotional memories from past holidays.
• Many habit patterns with alcohol, eating, and spending are anticipatory rather than reactive in the moment.
• The medial prefrontal cortex becomes less active when imagining the distant future, which explains why future you feels separate.
• Mental rehearsal activates the same neural pathways as actual behavior and can support intentional change.
• Anticipatory framing can influence how stressful events are interpreted afterward.

Practical Tools from the Episode

1. Anticipate the emotional landscape, not the event.
Shift from worrying about what will happen to planning for how you want to feel.

2. Rehearse your chosen identity.
Imagine yourself acting in alignment with your values to strengthen the neural pathways that support follow-through.

3. Shorten the distance to future you.
Ask questions like:

• What will tonight's me thank me for
• What does tomorrow morning's me need

4. Anticipate urges with curiosity.
Recognize that urges are forecasts of relief, not emergencies.

5. Create micro anticipations that ground you.
Examples include expecting the first sip of warm tea, a quiet step outside, or the feeling of waking up proud the next morning.

Studies and Sources Mentioned

• 2023 review in Neuron on the prospection network
• University College London study on dopamine release during anticipatory uncertainty
• Stanford University research on future self representation in the brain
• Studies from the University of Michigan and Max Planck Institute on dopamine and anticipation
• 2024 Psychological Science study on anticipatory framing and stress interpretation

If you’re working to change your drinking habits and create a peaceful relationship with alcohol, you’re in the right place. In today’s episode, we revisit a very special conversation with internationally renowned neuropsychopharmacologist, Dr. David Nutt.

This episode originally aired when the podcast was still called Breaking the Bottle Legacy, but the message and insights are just as powerful—and relevant—today.

In this episode, Molly speaks with Dr. David Nutt, author of Drink? The New Science of Alcohol and Your Health. The conversation dives into the science behind alcohol’s impact on the brain and body, while also exploring how to make more informed, intentional choices about drinking.

Dr. Nutt shares:

• Why he wrote Drink?, and why science must inform our alcohol decisions
• The duality of alcohol: pleasure and poison
• His personal journey with alcohol, including owning a wine bar while being a leading voice in alcohol harm reduction
• How using science can help you assess the role of alcohol in your life and your long-term goals

Why This Episode Matters

Molly revisits this conversation as a holiday-season reminder: it’s possible to enjoy social events with alcohol while staying aligned with your goals. Dr. Nutt emphasizes the power of planning ahead, staying self-aware, and not drinking alone—core pillars of the Alcohol Minimalist approach.

If you’re seeking peace with alcohol—not necessarily abstinence—this episode delivers practical insights and validation that change is possible when you lead with knowledge and intention.

Resources Mentioned

• Book: Drink? The New Science of Alcohol and Your Health by Dr. David Nutt
• Website: mollywatts.com

Takeaways

• Alcohol is a drug—understanding that fact is key to moderation
• “Think about drink”: intentionality and self-reflection help you stay in control
• You can challenge past patterns and create a new story for yourself

Subscribe and Share
If this episode resonated with you, please subscribe and share it with a friend. And if you have a favorite adjective for your weather report or a show guest you’d love to hear from, email Molly at [email protected]

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 episode, Molly explores why holiday creativity is far more than a nostalgic pastime. New research highlighted in The Washington Post shows that engaging in creative activities, even at a beginner level, is associated with younger looking brains and stronger cognitive health.

Molly explains how creative acts like crafting, drawing, baking and building stimulate multiple brain networks, reduce stress hormones, and support emotional regulation.

She connects these findings to childhood holiday memories while discussing why those early creative experiences were neurologically important. Molly also shares how creativity can support habit change by providing a healthy reward pathway, reducing urges, and strengthening identity. The episode ends with simple, low pressure ideas for tapping into creativity during the holiday season.

What You’ll Learn

• Why creativity often feels counterintuitive but is deeply supported by neuroscience
• How creative activities activate the motor cortex, prefrontal cortex, reward system and the default mode network
• The connection between creativity, reduced cortisol, and emotional regulation
• Why childhood crafting strengthened attention, fine motor skills and dopamine pathways
• How creativity supports behavior change and identity transformation
• Why the holiday season is a perfect time to reconnect with play and creative exploration
• Simple, nostalgic creative ideas that help the brain settle and feel grounded

Key Ideas from the Episode

• You do not need talent to benefit from creativity; beginners gain the same cognitive advantages
• The brain responds to the creative process, not the quality of the final product
• Holiday crafts from childhood created sensory, emotional and learning experiences that supported brain development
• Creativity provides a self-generated way to shift emotional states and manage urges
• Creative acts reengage curiosity, novelty and presence, which help the holidays feel richer and less overwhelming
• Small creative behaviors can be a meaningful substitute for less helpful coping habits

Practical Creative Ideas Mentioned

• Make a paper snowflake
• Try a salt dough ornament
• Decorate a gingerbread house kit
• Make a single handmade holiday card
• Paint pinecones with simple supplies
• Create a photo collage from the year
• Do a puzzle or coloring page
• Treat cooking as a creative act
• Try a new recipe or texture-based food project

Related Think Thursday Episodes

• The Paradox of Freedom
• Novelty for Habit Change
• Defensive Pessimism
• The Neuroscience of Mental Rest
• Silence Is Golden
• Brain Time: Why the Mind Does Not Experience Minutes the Way the Clock Does

If your brain is telling you, “It’s the holidays, I’ll start in January,” this episode is here to challenge that script. Molly dives into why the belief that we need a perfect time to change our drinking is one of the most misleading and damaging patterns we fall into. In this episode, you’ll discover why December is actually the ideal time to begin changing your relationship with alcohol—and how doing so can help you build real-life skills that stick.

Drawing from neuroscience, behavior science, and lived experience, Molly shows you how to bypass the perfectionism trap and gain momentum before the new year even begins.

What You’ll Learn

• Why “I’ll start after the holidays” is a psychological trap
• The science of temporal discounting and how it sabotages habit change
• How to work with your brain’s neuroplasticity to make change easier
• Why starting now creates more resilient, long-term results
• Practical tools to begin moderating your drinking today

Featured Concepts

• Habit change during high-stress seasons
• Real-life application of the Behavior Map-Results Cycle
• Building skills in real time vs. waiting for “perfect” conditions
• Embracing discomfort as part of sustainable behavior change

Quote to Remember

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 special revisited Thanksgiving edition of Think Thursday, Molly reflects on the transformative power of gratitude—how it can reshape your mindset, elevate your mood, and even improve your physical health. Originally aired in 2024, this episode has become a listener favorite for the Thanksgiving holiday and beyond.

With both scientific insight and personal reflection, Molly shares why gratitude is more than a seasonal tradition. It's a practice with real, measurable impact on your brain, your emotions, and your long-term well-being.

In This Episode, You’ll Learn:

• How gratitude impacts your brain and supports long-term change through neuroplasticity
• Research from Dr. Robert Emmons showing gratitude's connection to greater joy, optimism, and emotional resilience
• The link between gratitude and physical health—lower cortisol levels, improved sleep, reduced inflammation, and stronger immunity
• Why a simple gratitude journal can decrease depression and increase happiness in as little as 10 weeks
• What the "gratitude-happiness loop" is and how to use it to shift your mindset
• Molly’s personal story of loss, healing, and why Thanksgiving is an especially meaningful time for reflection

Science Spotlight:

• Functional MRI scans show that gratitude activates the medial prefrontal cortex, a key area of the brain related to learning, decision-making, and reward processing
• Regular gratitude practice can literally reshape neural pathways, strengthening more positive emotional responses over time

Key Quote:

Resources and Mentions:

• Gratitude episode of Live Happier Longer 
• Related episode: The Gap and The Gain, focused on reframing your perspective toward growth and appreciation
• Research references to Dr. Robert Emmons’ work on gratitude and positive psychology

Ideal For:

• Listeners dealing with grief, family tension, or emotional overwhelm during the holidays
• Anyone interested in how mindset shapes behavior and long-term change
• People seeking science-based strategies to increase happiness and well-being

In this heartfelt and empowering conversation, Molly Watts welcomes Deb Gutierrez, a seasoned nutritional therapist and friend of the show. Deb shares her powerful story of surviving a life-threatening health crisis and how it reshaped her approach to wellness from the ground up.

Deb’s experience with endocarditis and open-heart surgery forced her to surrender control in ways she never expected. Her story offers a vivid reminder of why foundational habits—like moving your body, getting sunlight, and yes, minimizing alcohol—are critical not only for longevity but for resilience.

Together, Molly and Deb explore the importance of honoring your body, the long-term impact of nutritional and lifestyle choices, and how to stay connected to your "why" when making change.

Whether you're rethinking your relationship with alcohol or looking for inspiration to prioritize your health, this episode delivers hope, science-backed insight, and practical wisdom.

 What You'll Learn:

• Why foundational habits like movement, sleep, and morning light matter deeply
• The surprising diagnosis that led to Deb’s open-heart surgery—and her recovery journey
• How surrendering control became Deb’s most empowering lesson
• Why "being built for it" isn't just about physical fitness, but mental and emotional readiness
• How alcohol fits into a whole-person view of long-term health
• Why your habits today are either compounding problems or investing in resilience

Resources & Links:

• Connect with Deb Gutierrez: www.debghealth.com
• Learn more about creating a peaceful relationship with alcohol at www.mollywatts.com

 Featured Quote:

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, we're diving into a subject that touches millions of lives — Alzheimer’s disease.

Molly shares recent, promising research on dementia and cognitive decline while weaving in her own powerful experiences from World Alzheimer’s Day at the senior living community where she works.

From the beauty of a memorial garden filled with pinwheel tributes to being part of the top fundraising team at the Oregon Zoo Walk to End Alzheimer’s, this episode is both science-forward and deeply personal.

You'll hear:

• The latest neuroscience headlines about dementia prevention
• Why music, walking, and sleep are powerful brain-protective tools
• What current research reveals — and why a cure remains elusive
• Real-life stories from a senior living community taking action
• What you can do today to protect your brain and support the cause

Key Takeaways:

• Daily music engagement — especially singing — may significantly reduce dementia risk.
• Moderate walking preserves brain function and slows plaque buildup.
• Circadian rhythm regulation is critical for reducing inflammation and memory loss.
• Alzheimer’s is a complex condition involving immune response, metabolism, and brain structure — clearing plaques is not enough.
• Simple, daily habits — paired with community action — can make a powerful difference.

Whether you're thinking about your own cognitive future or honoring someone you love, this episode will leave you both hopeful and empowered.

In this inspiring episode, Molly welcomes special guest Jillian Fontana, a certified sommelier and founder of Mod Elixirs, a new line of thoughtfully crafted alcohol-free beverages. Jillian shares her personal journey from being fully immersed in the wine and hospitality industry to re-evaluating her relationship with alcohol—all while staying true to her passion for wine and food.

Through their conversation, Molly and Jillian explore what it means to be an alcohol minimalist even when you’re deeply connected to the beverage industry. Jillian’s story offers a powerful example of how we can rewrite our beliefs about alcohol, prioritize our well-being, and still celebrate the joy of tasting and pairing in a new way.

What You'll Learn in This Episode:

• How Jillian’s professional identity as a sommelier intersected with her personal struggle around overdrinking
• The subtle but important difference between alcohol moderation and alcohol minimalism
• Why redefining rituals and routines around alcohol is a key part of long-term change
• How Jillian used her industry experience to develop Mod Elixirs, a brand-new line of alcohol-free elixirs
• Practical ways to incorporate mindful drinking while honoring your passion for food, wine, and connection

About Jillian Fontana:

Jillian is a certified sommelier with a background in high-end restaurants in Boston and New York. After becoming a mother and noticing the increasing role alcohol played in her daily life, she began rethinking her habits and redefining her relationship with drinking. Drawing on her deep knowledge of flavor and pairing, she launched Mod Elixirs—a brand dedicated to crafting complex, delicious, non-alcoholic beverages for those who want a new way to celebrate.

Resources & Links:

• Learn more about Mod Elixirs: Mod Elixirs Website
• Connect with Jillian Fontana on Instagram: @modelixirs
• Molly's book: Breaking the Bottle Legacy
• Join the Alcohol Minimalist community: 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 of the Alcohol Minimalist podcast, Molly explores how visual triggers—those subtle, often overlooked cues in your environment—powerfully influence your behavior. Whether it’s a bottle on the counter, a glowing screen, or a browser tab, your brain is constantly scanning for shortcuts and responding to what it sees.

Drawing on neuroscience and habit psychology, Molly explains why visual input is processed faster than any other sense and how it becomes tightly linked with repetitive behaviors. More importantly, she offers practical strategies to reduce unwanted visual cues and introduce new ones that support the behaviors you want to reinforce.

This episode is for anyone curious about how to work with their brain—not against it—to build healthier, more intentional habits.

What You'll Learn:

• Why your brain processes visual information in just 13 milliseconds
• How visual cues trigger automatic behaviors—even before you're aware of them
• What “cue reactivity” is and how it affects desire
• How dopamine gets released in anticipation of a reward, not after
• Real-world examples of visual triggers you might not be noticing
• Two powerful strategies for managing your visual environment intentionally
• How visual design can help you create new habits with less friction

Practical Strategies from the Episode:

1. Remove Visual Triggers You Don’t Want
   • Clear counters, put items in drawers, reduce sensory reminders of unwanted habits
   • “Out of sight, out of mind” is more than a phrase—it’s a cognitive tool
2. Add Visual Cues for Behaviors You Want to Reinforce
   • Place journals, shoes, or water bottles in visible spots tied to your goals
   • Use sticky notes or phone screensavers with thought prompts or affirmations

Ready to Take the Next Step?

Explore Molly’s Drink Less Success 30-day self-starter program—grounded in neuroscience and designed to help you rewire your habits through simple, daily actions. Find the link in the show notes or visit mollywatts.com
to learn more.

Connect with Molly:

• Email: [email protected]
• Website: mollywatts.com
• Facebook Group: Alcohol Minimalist
• Instagram: @alcoholminimalist

Episode Summary:

In this timely revisited episode of the Alcohol Minimalist Podcast, Molly dives deep into the topic of binge drinking—what it is, how it affects your brain, and most importantly, how to avoid it. In the spirit of No Binge November, Molly reflects on the broader implications of binge behavior across all areas of life, not just alcohol. She challenges long-held assumptions, shares science-backed insights, and offers both mindset shifts and practical tools to help you reduce or eliminate binge episodes.

Whether you’ve ever thought, “I’m not a binge drinker,” or you've struggled with black-and-white thinking like, “Once I start, I can’t stop,” this episode provides clarity, context, and encouragement to build a more peaceful, mindful relationship with alcohol.

What You’ll Learn in This Episode:

• Why binge drinking might look different than you think
• The scientific definition of binge drinking from the NIH
• How higher ABV drinks can quietly turn moderate drinking into binge drinking
• The impact of binge drinking on your brain and behavior
• Mindset patterns that contribute to binge episodes
• Tools and strategies to help you stay mindful and break the cycle

Key Takeaways:

• Binge drinking isn’t just about getting sloppy drunk—it can be more subtle, and many daily drinkers may unknowingly meet the criteria.
• A typical IPA may pack more alcohol than you realize, impacting your overall intake more than expected.
• Mindset plays a powerful role—believing "I just can't stop" can become a self-fulfilling prophecy.
• The goal of being an alcohol minimalist inherently means avoiding binge episodes and embracing calm, controlled drinking 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.