This week on the podcast I'm joined by Sally Smith. Sally is a London based psychotherapist supporting people with personal development and she is also a fitness trainer and body transformation coach running her 8 week SHRED program both online and in person 4 times a year. 

I've had the opportunity to work with Sally personally and our messages aligned so much that I thought it would be valuable for us to share this conversation.

Listen in as we dive into topics like chronic shame, trauma and how these often lead to alcohol misuse.

Learn more about Sally Smith here:
www.sallysmith.life

www.blackheath-bootcamp.co.uk

www.theshredprogramme.co.uk

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.

Episode Overview:
Welcome to another Think Thursday episode of the Alcohol Minimalist Podcast! This week, we’re diving into one of my favorite topics—your beautiful, brilliant human brain. In this episode, we’ll explore some of the incredible things modern science has revealed about the brain, share two inspiring stories from Norman Doidge’s groundbreaking book The Brain That Changes Itself, and reflect on the mysteries that still surround this extraordinary organ.

This episode is all about wonder, hope, and curiosity—everything you need to appreciate the masterpiece inside your skull.

What You’ll Learn in This Episode:

• A brief history of neuroscience and how our understanding of the brain has evolved over the last century.
• The story of Cheryl Schiltz, who overcame a debilitating loss of balance by retraining her brain to adapt in remarkable ways.
• The inspiring journey of Dr. Michael Moskowitz, a chronic pain specialist who used his knowledge of neuroplasticity to rewire his brain and overcome relentless pain.
• Exciting developments in brain science, including how meditation changes brain structure and the potential of brain-computer interfaces to restore lost abilities.
• A reflection on the mystery of consciousness and the unique, deeply personal nature of your brain.

Why You Should Listen:
This episode will leave you feeling inspired and amazed by the adaptability and resilience of your brain. Whether you’re tackling a challenge, learning something new, or simply curious about neuroscience, this conversation is sure to ignite a sense of wonder about what your brain can do—and what it might still be capable of.

Key Quotes from the Episode:

• "Your brain isn’t just a passive recipient of experience; it’s an active participant in shaping it."
• "Even when something as fundamental as balance is disrupted, the brain can find a way to adapt and heal."
• "Your brain is not only a scientific marvel; it’s deeply personal. It holds your memories, your dreams, and everything that makes you, you."

Resources and Recommendations:

• Book Recommendation: The Brain That Changes Itself by Norman Doidge. This book is a fascinating dive into the science of neuroplasticity and the incredible stories of people who’ve harnessed the brain’s ability to heal and adapt.
• Podcast Episodes on Neuroplasticity: Check out past Think Thursday episodes where we’ve explored the science of how your brain can change itself.

Connect with Molly:

• Website: Alcohol Minimalist
• Join the conversation in the Alcohol Minimalists Facebook Group for more inspiration and community support.
• Follow on Instagram for daily tips and insights.

Call to Action:
If you enjoyed this episode, don’t forget to subscribe, rate, and review the Alcohol Minimalist Podcast. Share this episode with anyone who could use a little inspiration about the power of their brain!

Closing Thought:
“Your brain is capable of incredible things. Keep wondering, keep learning, and keep appreciating the beautiful, brilliant brain that powers your life.”

This week on the podcast I'm joined by friend of show, Monica Reinagel, to talk about the science behind alcohol recovery drinks. We're diving into two products, Zbiotics and Sure Shot, to discuss the science behind them and whether or not we should believe the claims they are making.

Resources mentioned:
Nutrition Diva Podcast
Change Academy Podcast
Learn more about Monica:  https://www.wellnessworkshere.com

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.

Welcome to Think Thursday from The Alcohol Minimalist Podcast! Think Thursday dives into brain health, neuroscience, and the transformative power of mindset. This week, we’re exploring groundbreaking research by Dr. Alia Crum, a health psychologist from Stanford University, and her studies on how our beliefs and mindsets influence physical and psychological reality.

Key Topics Covered

1. The Science of Mindset:
   • Discover how Dr. Alia Crum's pivotal studies reveal that mindset is not just a mental state but a powerful force that shapes our biology and behavior.
   • Learn how Dr. Crum's early inspiration came from her mentor, Dr. Ellen Langer, who suggested exercise could be a placebo.
2. Breakthrough Studies:
   • The Hotel Housekeepers Study: How reframing physically demanding work as exercise led to measurable health benefits, including weight loss and reduced blood pressure, without changes in behavior.
   • The Milkshake Experiment: Participants' hunger hormones responded to the perceived calorie content of identical milkshakes, showcasing the body's biological response to mindset.
   • Stress Reframing: Viewing stress as a tool for growth helped participants manage physical symptoms better and feel more engaged in their work.
3. Practical Applications for Your Relationship with Alcohol:
   • Reframe challenges as growth opportunities. Instead of "I can’t drink," try "I choose not to drink because it aligns with my goals."
   • Celebrate small wins, such as opting for a non-alcoholic drink, to reinforce positive beliefs and behaviors.
4. Daily Exercises to Empower Your Mindset:
   • Visualization: Spend 2-3 minutes daily imagining your success.
   • Affirmations: Repeat empowering phrases like “Every choice is a chance.”
   • Journaling: Document three gains each day to rewire your brain for positivity.

Featured Experts & Resources

• Dr. Alia Crum
  Learn more about her studies on mindset and health: Stanford Mind & Body Lab.
• Dr. Ellen Langer
  Explore her pioneering work on mindfulness: Langer Mindfulness Institute.
• Additional Recommendations:
  • Neuroplasticity insights from Dr. Andrew Huberman's research: Huberman Lab Podcast.
  • The placebo effect explored by Dr. Fabrizio Benedetti: PubMed Articles.
  • Dr. Carol Dweck's book Mindset on fostering growth-oriented beliefs: Buy on Amazon.

Molly's Takeaway:

Mindset is your superpower. By consciously choosing and repeating thoughts, you can reshape your brain and behaviors. Whether it's stress, alcohol, or life goals, your beliefs directly impact your reality. Start today—reframe your next challenge and visualize your best self.

Links & Community

• Join our private Facebook group: Alcohol Minimalists: Change Your Alcohol Habits
• Access free resources and tools to support your journey: Alcohol Minimalist Resources.

Call to Action:

What belief can you shift today to align closer with your goals? Share your thoughts and wins with us in the group or tag @alcoholminimalist on Instagram!

For more episodes on the science behind alcohol and mindset, subscribe to The Alcohol Minimalist Podcast on your favorite platform:

• Apple Podcasts
• Spotify.

Choose peace, and we’ll see you on Monday! 🌟

What is the difference between binge drinking and high-intensity drinking?  Tune in to this episode and learn what the terms mean. AND ask yourself if the holidays have traditionally created opportunities for you to indulge in either binge drinking or high-intensity drinking.

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.

Welcome to Think Thursday on the Alcohol Minimalist Podcast! 

This week, we dive into the fascinating intersection of neuroscience, mindset, and visualization. Inspired by a powerful episode of the Mel Robbins Podcast featuring Dr. James Doty, a neurosurgeon and mindfulness expert, this episode unpacks how tools like visualization and mindfulness reshape our brains and lead us toward intentional, compassionate lives.

In This Episode:

• How visualization and mindfulness create new neural pathways and empower behavior change.
• The science of neuroplasticity: rewire your brain to foster healthier habits, including your relationship with alcohol.
• Practical tips to counter negative self-talk and develop a growth mindset.
• Why staying present is crucial for breaking old patterns and creating new opportunities.
• Actionable steps to start visualizing your goals effectively, including incorporating all five senses.

Don’t Miss:

Dr. Doty’s expert insights into harnessing the power of the mind, and how these techniques can help you achieve goals—whether it’s drinking less or navigating challenging social situations with confidence.

Resources Mentioned:

• Listen to the Mel Robbins Podcast featuring Dr. James Doty: Mel Robbins Podcast
• Learn more about Dr. James Doty and his work: Center for Compassion and Altruism Research and Education (CCARE)

This week on the podcast I'm getting ready for all the opportunities to overdrink in December and revisiting an episode from early 2023 that has been a very popular episode over time called Chasing the Buzz. We're talking science, but we're also talking about mindset and belief.
Ready to set yourself up for success in December?  This episode just might help.
Resources mentioned:
Podcast Episode #77

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.

Introduction:

• Think Thursday focuses on neuroscience, brain health, and mindset.
• This episode highlights the transformative power of consistency, especially during December—a month of distractions.
• Challenge: Practice consistency daily in small, manageable ways, not necessarily alcohol-related.

Key Points Discussed:

Why Your Brain Thrives on Consistency:

• Cognitive Efficiency: Your brain is an energy-saving machine that loves consistent patterns because they strengthen neural pathways, making actions easier and faster over time (neuroplasticity).
• Positive Feedback Loop: Each small win releases dopamine, reinforcing behavior and motivating repetition.

Insights from Key Books:

1. Atomic Habits by James Clear:
   • Start Small: Small, consistent changes lead to extraordinary results (e.g., the 1% rule).
   • Habit Stacking: Build new habits by anchoring them to existing ones (e.g., gratitude journaling while coffee brews).
2. The Compound Effect by Darren Hardy:
   • Consistency Over Time: Small actions, like replacing one drink per week with sparkling water, compound into significant, lasting changes.

Why Consistency Is a Superpower:

1. Engages the Prefrontal Cortex:
   • Strengthens the brain's executive functions, enabling better decision-making, self-control, and goal focus.
   • Consistent choices, like replacing alcohol with water, help shift behavior from autopilot to intentional.
2. Research-Backed Insights:
   • A study in the European Journal of Social Psychology shows habits take, on average, 66 days to form.
   • Perfection Isn’t Required: Consistency is about showing up regularly, even after setbacks. Forgiveness for slip-ups improves long-term success.

Breaking Habits That Don’t Serve You:

• The Double-Edged Sword of Consistency: Your brain automates all consistent actions, even unhelpful habits like overdrinking.
• Why Breaking Habits Feels Hard:
  1. Strong Neural Pathways: Long-standing habits require time to rewire.
  2. Dopamine Dependence: The brain still craves the rewards associated with old habits.
  3. Effortful Thinking: Breaking habits forces the brain to engage the energy-intensive prefrontal cortex.
• The Solution: Replace unhelpful habits with new, intentional ones and apply consistent effort.
  • Example: Replace drinking to relax with deep breathing or non-alcoholic alternatives.
  • Celebrate small wins to create a positive feedback loop for the new habit.

4 Strategies to Harness the Power of Consistency:

1. Start Small: Begin with tiny, manageable habits (e.g., write three daily wins in a journal).
2. Track Progress: Use a habit tracker or journal to visualize streaks and stay motivated.
3. Celebrate Wins: Acknowledge every small success to reinforce the habit.
4. Plan for Imperfection: Slip-ups are part of the process—return to your habit without guilt or shame.

Final Takeaway:

• Consistency is the foundation for change and key to breaking unhelpful habits.
• This December, choose one small habit to start or one to replace and practice it daily.
• Don’t wait until January—start now, and build momentum for a transformative new year.

Closing Remarks:

• Thank you for listening! If this episode resonated with you, share it with a friend or leave a review.
• Together, we’re building a more intentional life, healthier brains, and better relationships with alcohol.

Stay curious, stay consistent, and remember: small steps add up to big changes.

This week on the show I'm talking with Ian Andersen, Sunnyside co-founder and CGO all about the independent peer-reviewed study from 2024.
Sunnyside demonstrated to reduce weekly alcohol consumption by 33% in 12 weeks. We're talking about what's new and what's coming in 2025 for people who want to change their drinking habits.

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.

This special Thanksgiving episode of Think Thursday explores the profound impact of gratitude on mental, emotional, and physical well-being, and how it intersects with managing alcohol habits. Here's what was covered:

• Science of Gratitude:
  • Boosts happiness by shifting focus to positives, as shown in Dr. Robert Emmons' studies.
  • Reduces stress by lowering cortisol levels, promoting heart health, better sleep, and stronger immunity.
  • Increases gray matter density in the brain, improving emotional regulation and mental resilience.
• Simple Gratitude Practices:
  1. Gratitude Journals: Write three things you're thankful for daily.
  2. Express Gratitude: Write thank-you notes and verbalize appreciation.
  3. Reframe Challenges: Find lessons in difficulties to build emotional resilience.
  4. Mindful Gratitude Moments: Set daily reminders to focus on gratitude.
• Gratitude and Alcohol Minimalism:
  • Practicing gratitude reduces reliance on alcohol for emotional relief.
  • Helps appreciate benefits like better sleep, energy, and relationships during the journey to mindful drinking.
• Call to Action:
  • Reflect on what you're thankful for and share it via email or the Alcohol Minimalist Facebook group.
  • Explore related content like the Live Happier, Longer podcast episode on gratitude (linked in show notes). https://open.spotify.com/episode/2f7uCmewRQFuvs3RlSI8Jg?si=84186241320e46f8

Gratitude is framed as a skill and a mindset, capable of transforming lives and supporting healthier habits.