Episode Summary:
In this episode of The Alcohol Minimalist Podcast, Molly Watts tackles one of the most frequently asked questions: How long will it take to feel at peace with my relationship with alcohol? If you’ve ever wondered whether 12 weeks, 30 days, or a year of effort will be enough, Molly breaks down why the answer is both simpler and more complex than you might think.

Key Takeaways:

• Mindset Shifts Alone Aren’t Enough: While changing your thoughts about alcohol is critical, it’s only one piece of the puzzle.
• The Missing Link is Action: Learning about alcohol, neuroscience, and habit formation won’t create change unless you apply what you learn.
• Beware of Passive Action: Consuming content without implementation can make you feel like you’re making progress when, in reality, you’re staying stuck.
• The Formula for Change:
  1. Challenge and shift your alcohol core beliefs.
  2. Take consistent, imperfect action.
  3. Evaluate, adjust, and keep improving.

Listener Challenge:

• This week, take at least one concrete action toward changing your drinking habits. That could be tracking your drinks, practicing an alcohol-free day, or reflecting on your core beliefs about alcohol.

Resources Mentioned:

• Making Peace with Alcohol – Molly’s signature online course and group coaching program.
• Proof Positive – One-on-one coaching for women ready to go deeper.
• Sunnyside App – A recommended tool for tracking and reducing alcohol consumption.

Join the Conversation:

• Follow Molly on Instagram: @alcoholminimalist
• Join the Alcohol Minimalists private Facebook group for additional support.

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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.