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.

In this episode of the Alcohol Minimalist Podcast, I’m joined by Mike Hardenbrook—author of No Willpower Required and host of the Journey to the Sunny Side podcast—for a conversation that’s been a long time coming.

Mike’s story will resonate with anyone who’s ever struggled with drinking more than they want to but never felt “out of control” enough to warrant a label. His approach to habit change is science-forward, rooted in neuroscience and behavioral psychology, and deeply aligned with our core belief at Alcohol Minimalist: you are not powerless.

Together, we discuss:

• How Mike’s drinking slowly crept into a habitual nightly loop—despite a successful life and healthy routines.
• Why the traditional “powerless” model of alcohol change never resonated with him—and why he decided to write a book for people like him.
• What it means to truly “rewire” your drinking habit and how Mike used curiosity, experimentation, and mindset shifts to get there.
• Our shared belief in empowering people through understanding their brains—and how that changes everything.
• The role of alcohol as a “light switch” for the brain, and why the reward loop gets so entrenched for daily drinkers.

This is a real, down-to-earth conversation between two people who have both experienced the challenges of breaking a long-term drinking habit and emerged with a science-backed, compassionate way forward.

If you’ve been trying to drink less but feel stuck, this episode is for you. And if the idea of change without willpower sounds too good to be true, give this a listen—you may find a new path forward.

About Mike Hardenbrook:
Mike is the author of No Willpower Required: A Neuroscience Approach to Change Your Habits with Alcohol and the host of the Journey to the Sunny Side podcast. He also works with the alcohol habit-change app Sunnyside, where he helps others build sustainable, science-based strategies to drink less.

Resources & Links:

• Learn more about Mike and his book: www.hardenbrook.com
• Check out the Sunnyside app: www.sunnyside.co/molly
• Grab your copy of Breaking the Bottle Legacy: https://www.mollywatts.com/resources
• Join the Alcohol Minimalist Facebook group!

If you enjoyed this episode:
Please take a moment to subscribe, rate, and review. It really helps others find the show—and helps me keep bringing you content that empowers your journey with alcohol.

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 of Think Thursday, Molly explores the power of possibility thinking—a grounded, science-supported mindset that helps you move forward even when you're feeling unsure or stuck.

This is not about positive thinking or forced optimism. It’s about learning how to stay mentally open to change, using thoughts your brain can actually work with.

Molly also shares the remarkable story of Reverend Robert Schuller, who built a global movement—starting from the roof of a drive-in theater—by believing in what could be possible.

What You’ll Learn

• What possibility thinking is and how it differs from traditional positive thinking
• Why your brain prefers believable, flexible thoughts over rigid affirmations
• How possibility thinking activates the prefrontal cortex and the default mode network
• The neuroscience of change, including concepts from neuroplasticity and executive function
• A 5-step framework for using possibility thinking to build sustainable change

Key Takeaways

• Possibility thinking doesn’t require confidence—just openness.
• The brain changes when you give it input that’s curious, not conclusive.
• Believable thoughts are more effective than “positive” ones your brain can’t accept.
• Asking “What might be possible?” is often more productive than declaring “I’ve got this.”

Practice This Week

Try this simple 5-step approach:

1. Notice the limiting thought
2. Name the story you’re telling yourself
3. Ask a possibility-based question
4. Choose a believable, forward-focused thought
5. Repeat it consistently

Mentioned in the Episode

• Move Ahead with Possibility Thinking by Robert H. Schuller
• Research by Dr. Jeffrey Schwartz on thought redirection and brain rewiring

Reflection Prompt

Where in your life have you decided something is too hard or too late to change? 
What might become available if you opened the door to a new possibility?

Episode Summary:

 In this honest and reflective episode, Molly shares her personal journey with More Dry July and what it really means when your outcome doesn’t match your original goal. She walks through her mindset shift from chasing perfection to reinforcing identity, and how 21 alcohol-free days—rather than the planned 24—still powerfully reflect the systems she’s built as an Alcohol Minimalist.

Drawing from James Clear’s Atomic Habits and Elizabeth Benton’s Chasing Cupcakes, Molly explores how honest tracking, identity-based change, and keystone habits can keep you aligned even when things don’t go perfectly. She also shares a powerful metaphor that reframes each alcohol-free day as a building block in the foundation of a peaceful relationship with alcohol.

Whether your July was a success by the numbers or felt a little off-track, this episode will remind you that your next decision matters far more than your last one—and that progress is always possible when you stay connected to who you are becoming.

In this episode, you’ll learn:

• Why prioritizing alcohol-free days matters more than perfection
• How “alcohol-free-ish” thinking can undermine honest accountability
• The difference between tracking outcomes vs. living your identity
• What it means to own your behavior without excuses or shame
• Why each AF day is like stacking a brick in your foundation

Resources and Links:

• Atomic Habits by James Clear: https://jamesclear.com/atomic-habits
• Chasing Cupcakes by Elizabeth Benton: https://amzn.to/3KXh2xQ
• Start your Sunnyside trial: https://www.sunnyside.co/molly
• Work with Molly or learn more: https://www.mollywatts.com

Quote of the Week:
"You do not rise to the level of your goals. You fall to the level of your systems." – James Clear

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:
In recognition of World Brain Day (July 22), this Think Thursday episode is a deep dive into the powerful, daily practices that shape your brain’s future. While most of us worry about cognitive decline, far fewer realize how much influence we actually have. Molly introduces SHARP—a simple, science-backed framework for protecting and enhancing your brain’s longevity, clarity, and resilience. From reducing dementia risk to boosting neuroplasticity, this episode gives you the tools to keep your mind vibrant for years to come.

What You'll Learn – The SHARP Framework:

• S – Sleep & Stress Regulation:
  Sleep is when your brain clears out toxins linked to Alzheimer’s. Chronic stress, meanwhile, shrinks memory-related regions and floods your system with cortisol. Molly shares realistic strategies to optimize both sleep and stress management.
• H – Health Management:
  Hypertension, diabetes, and high cholesterol aren’t just heart issues—they directly impair blood flow to your brain. Molly encourages listeners to know their health metrics and embrace preventive care, not just reactive treatment.
• A – Activity (Physical & Cognitive):
  Regular movement and mental challenge increase BDNF and hippocampal volume—both key for memory and learning. Learn how to find the right mix of cardio, strength, and cognitive novelty to protect your brain.
• R – Relationships & Recovery:
  Human connection is vital for long-term brain health. So is purposeful mental rest. Molly outlines ways to build deeper relationships while incorporating daily mental “micro-rests” to reset your attention and creativity.
• P – Plant-Forward Nutrition & Preventive Living:
  Diets like MIND and Mediterranean are clinically linked to younger brain age. Molly explains how building meals around plants, healthy fats, and fiber—while minimizing alcohol and ultra-processed foods—can provide neuroprotective benefits.

Mini Challenge:
Pick just one area of the SHARP framework to focus on this week. Your brain will thank you—and it will reward you with energy, clarity, and peace of mind.

Resources & Mentions:

• Mel Robbins Podcast featuring Dr. Vonda Wright
• Official MIND Diet Website

Stay Connected:

• Website: www.mollywatts.com
• Join the Facebook Community: Alcohol Minimalists – Change Your Alcohol Habits
• Instagram: @alcoholminimalist

In this insightful episode, Molly sits down once again with Dr. Brooke Scheller, clinical nutritionist and founder of Functional Sobriety, to discuss one of the most buzzed-about topics in the health and wellness space: GLP-1 medications (like Ozempic and Wegovy). Originally developed for treating Type 2 diabetes and now widely prescribed for weight loss, these drugs are increasingly being talked about for their potential to reduce alcohol cravings.

Together, Molly and Dr. Scheller unpack the growing curiosity (and concern) surrounding the off-label use of GLP-1s by those trying to moderate or change their drinking habits. They dive deep into both the science and the speculation—discussing small but intriguing studies, anecdotal feedback from clients and community members, and what it really means to find a “magic pill” for reducing desire.

But this episode doesn’t stop at surface-level discussion. They explore the bigger picture: sustainable behavior change, the role of nutrition in alcohol use, and whether it's possible to replicate the effects of GLP-1s with food, lifestyle, and mindset shifts alone.

What You’ll Learn in This Episode:

• What GLP-1 medications are and how they work
• Why they might reduce alcohol cravings—and what the science says so far
• Who might benefit most from GLP-1s—and who should be cautious
• Common side effects and risks associated with these drugs
• Natural strategies to support craving reduction and metabolic health
• Why addressing core beliefs about alcohol is critical to long-term change

Links & Resources Mentioned:

• Dr. Brooke Scheller’s program: Functional Sobriety
• Dr. Scheller’s book: How to Eat to Change How You Drink

Connect with Molly:
Website: www.mollywatts.com
Instagram: @alcoholminimalist
Join the Private Facebook Community: “Alcohol Minimalists: Change Your Drinking Habits”

Want to Change Your Drinking?
Download Molly’s free guide “Alcohol Truths 2023” and learn how to identify your personal safe level of drinking at mollywatts.com/resources

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.

Welcome back to Think Thursday, where we explore the intersection of neuroscience, behavior change, and mindset, all in service of your beautifully brilliant human brain. In today’s episode, we’re diving into brand-new research from UCLA that uncovers how chronic stress physically alters the brain—and why that matters deeply for your habits, memory, and sense of self.

You’ll learn:

• Why your brain doesn’t record life as one continuous stream, but as segmented “chapters”
• The critical role of a tiny brainstem region called the locus coeruleus in organizing your memories
• How chronic stress dulls your brain’s ability to mark important transitions—leading to foggy recall, disorientation, and burnout
• Why this memory blurring reinforces old, unhelpful habits (and what to do instead)
• Actionable strategies to reset your brain and support better event segmentation, focus, and resilience

This isn’t just neuroscience—it’s deeply relevant to anyone trying to make meaningful change, especially around alcohol. If stress is hijacking your ability to grow and evolve, this episode will help you see why—and what’s in your power to shift.

Resources Mentioned:

• Recent UCLA study on stress and the locus coeruleus (via Neuroscience News)
• Monday’s main podcast episode on chronic stress and emotional burnout
• Think Thursday: How Stress Changes the Brain
• Think Thursday: Where Burnout Lives

Action Steps You Can Take Today:

1. Support event segmentation: Create natural breaks in your day—change environments, move your body, shift tasks.
2. Reduce background stress: Focus on consistent, gentle actions that help your nervous system downregulate.
3. Practice attention shifts: Mindfully mark transitions between tasks and environments.
4. Embrace restorative structure: Build routines that signal safety and meaning to your brain.

A Final Thought:
You’re not broken. Your brain isn’t lazy. Chronic stress can disrupt your memory, your sense of meaning, and your progress—but you have tools to restore clarity and control. Let’s keep building better brain health together.

In this episode, Molly dives deep into a topic that’s both emotionally resonant and neurologically relevant: what’s really going on when we feel like we “just don’t care anymore” about our drinking habits or goals. This isn’t about laziness or lack of willpower—it’s often a sign of emotional burnout, a condition that physically alters our brain and chips away at our motivation and executive function.

Molly explores how summer routines, vacations, and social gatherings can disrupt our usual anchors and lead to identity drift, making it harder to stay committed to alcohol-related goals. She breaks down the neuroscience of burnout, clarifies common misconceptions about decision fatigue, and introduces default reward thinking as a key player in why we revert to old habits.

Key Topics Discussed:

• The true meaning behind the phrase “I just don’t care anymore”
• The neuroscience of emotional burnout and its effect on decision-making
• What recent studies really say about decision fatigue
• Why summer can be a sneaky trigger for identity drift
• How to reconnect with your identity as an alcohol minimalist

Five Strategies to Reignite Motivation and Realign with Your Goals:

1. Track Your Patterns – Pay attention to emotional and behavioral cues that precede drinking.
2. Tweak Your Environment – Anticipate high-risk moments and set up better decision conditions.
3. Create Identity Anchors – Align your choices with the kind of person you want to become.
4. Practice Mindful Decision-Making – Make key decisions in advance and reinforce them.
5. Take Micro Breaks – Restore your emotional energy to avoid burnout-induced apathy.

Molly’s Takeaway:

Feeling like you don’t care anymore doesn’t mean you're broken. It means your brain is overloaded and you need to reconnect with your intrinsic identity. Motivation doesn’t come from white-knuckling your way through—it comes from alignment, awareness, and intentional identity shifts.

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.