This week I’m joined by certified nutrition consultant and booze-free mixology expert Lila Volkas, who shares her brilliant five-element framework for making better alcohol-free drinks at home.

We get into why creating complexity is trickier without alcohol (and how to work around it), plus how ingredients like apple cider vinegar and citrus peels can completely transform your drink — no fancy kit required.

From her early days brewing kombucha in a student flat to leading workshops for global companies, Lila's approach blends flavour, function and a touch of wellness in every glass.

If you’re looking to elevate your weeknight wind-down or serve something special at your next get-together, this chat is packed with practical tips to help you make drinks worth savouring — booze or no booze.

0:00 Lila's story
4:05 A choice for health
6:21 Kombucha: Weird, slimy & I want some
14:59 Connecting nutrition & alcohol-free drinks
19:31 Five elements of non-alcoholic cocktails
26:57 Functionality in cocktails
29:59 Add some funk to your glass
34:30 Making things easy
39:33 Virtual & IRL classes with Lila Volkas
44:51 The BBQ-Q

LILAVOLKAS.COM  //  THEMOCKTAILSCHOOL.COM

WE ALSO TALK ABOUT:
Perfect Puree
All the Bitter

BEST EPISODE TO CHECK OUT NEXT
#71 The Award-Winning Sober Bartender's Guide to Non-Alc Spirits 

===
🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset

===
🧮 Drinking Impact Calculator: Find your personal tipping point
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator

===
🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/

===
🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

Let’s dive into some little-discussed truths about changing your relationship with alcohol that nobody talks about. From disrupted sleep and mood swings in those first crucial weeks, to navigating shifting friendships and social dynamics, I'm not sugarcoating anything.

I explore how your taste buds will literally change, why you'll discover more about yourself than ever before, and how this journey impacts everyone around you - not just you.

Most importantly, I address why midlife drinkers need different support and advice than the twenty-something wellness influencers dominating social media.

0:00 Truths About Life Less Intoxicated
1:29 It's not about the booze
3:22 It takes time
8:27 The impact on your friends and family
17:04 You're Not the Only One Drinking Less
22:03 You will get to know yourself like never before
28:29 It Doesn't Have to Be All or Nothing
32:37 How you feel about alcohol will change
37:47 You need a different type of support in midlife

Best episode to listen to next:
#66 Active vs Passive Moderation
#78 How Your Tastes Change When You Start Drinking Low/No

===
🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset

===
🧮 Drinking Impact Calculator: Find your personal tipping point
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator

===
🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/

===
🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

Bill Shufelt, co-founder of Athletic Brewing, joins me to share the remarkable journey behind America's leading non-alcoholic beer brand.

From his personal decision to stop drinking 13 years ago to building a business that's now outselling major breweries, Bill's story is one of identifying a genuine market gap and relentlessly pursuing quality.

We explore Athletic's brewing philosophy, their expansion into the UK market (including that exciting Arsenal partnership), and why Bill believes non-alcoholic drinks could eventually claim 50% of the adult beverage market.

With insights on everything from draft beer challenges to their impressive charitable giving programme, this conversation reveals why Athletic Brewing has become such a force in reshaping how we think about beer.

5:58 No one wanted to work with me
10:16 When did we change the way we drink
15:31 The Athletic Brewing range UK/USA
23:26 Cocktail beers
26:05 Draught beer challenges
31:03 Big brands & big sport
33:17 Arsenal partnership
37:43 Two for the trails
44:08 The BBQ-Q
45:50 Bill's industry predictions

TRY ATHLETIC BREWING  //  @ATHLETICBREWING

WE ALSO TALK ABOUT:
The Pathfinder*
Ritual Zero

===
🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset

===
🧮 Drinking Impact Calculator: Find your personal tipping point
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator

===
🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/

===
🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

Welcome to the Mindful Drinking & Moderation in Midlife Podcast.

I'm so glad you're here.

We're about to go on a life-changing journey together.

The destination: A life less intoxicated!

===
🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset

===
🧮 Drinking Impact Calculator: Find your personal tipping point
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator

===
🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/

===
🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

In this episode, I’m sharing 10 practical strategies for not just surviving but thriving during any alcohol-free challenge, whether it's Dry January, Sober October, or your own personal experiment.

Drawing from years of trial and error plus insights from the Low No Drinker community, I cover everything from prioritising sleep and movement to exploring the brilliant world of alcohol alternatives.

This isn't about white-knuckling through 31 days – it's about creating a proper toolkit for success whilst being kind to yourself along the way.


0:00 Dry month challenges
1:45 Sleep like you mean it
5:29 Eat right
8:05 Move it, move it
11:37 It's cool to be kind
14:21 Phone a friend
16:32 Journaling Your Journey
18:41 Let's go outside
23:41 Filling the Time Void
25:44 Sugar Cravings
28:37 Exploring Alcohol-Free Drinks



Also mentioned:
Healthy Metal
All the Bitter
Zero Proof Nation
Sober Points


Best episode to listen to next:
#79 Powerful Mindset Shifts That Will Transform Your Experience with Low/No Drinks – pt1

===
🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset

===
🧮 Drinking Impact Calculator: Find your personal tipping point
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator

===
🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/

===
🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

I’m flipping the script! To celebrate hitting an astonishing 100 episodes, today, I am testing my skills and interviewing myself.

Plus, I share some exciting news about the evolution of the Low No Drinker Podcast!

0:00 Celebrating 100 Episodes
2:49 Motivation
6:30 Toughest episodes
12:39 Best episodes
16:56 Explaining my job to my kids
19:10 Defend big alcohol
22:59 Ridiculous misconceptions
23:52 Controversial opinion
25:37 Too boozy / Too dry
29:02 Moderation is not a dirty word
30:55 Biggest mistake
31:14 What would make me quit?
32:14 Major challenges
33:21 Advice to new podcasters
33:45 Episode re-do's
34:50 The evolution of the podcast
39:18 New name & new topics
44:26 Thank you
47:53 Back to weekly
49:33 The BBQ-Q

Also mentioned:
Electric Mango Bubbaloo Sour
Lucky Saint Lemon*
Edna’s
Gentle Wines

===
🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset

===
🧮 Drinking Impact Calculator: Find your personal tipping point
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator

===
🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/

===
🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

James Grundy, co-founder of Small Beer, joins me to share the fascinating story behind reviving a brewing tradition that vanished over a century ago.

After several years building a gin brand, James & partner, former Fuller's brewer Felix James, set out to revive "small beer", historically consumed for nutrition and hydration, with an upper limit of 2.8% ABV.

Their mission: to create the perfect middle ground between teetotalism and the spectacular hangovers from increasingly strong craft beers, has now grown into a B Corp-certified brewery that has revolutionised water usage and is now launching across 450 M&S stores.

0:00 A brief history of Small Beers
5:40 Bringing back a lost art
9:02 Finding a market
11:14 70% lager
17:53 The Small Beer range
22:50 Brewing up to mid-strength
25:32 Dry Floor policy
28:05 Long lagering & other challenges
29:38 Collaborative brewing & B Corp status
31:40 Launching into 450 M&S stores
34:20 Retail support
35:33 The mid-strength movement
42:06 Finding Small Beer
43:20 The BBQ-Q

TRY SMALL BEER*  //  @ORIGINALSMALLBEER

WE ALSO TALK ABOUT: Maison Sassy Cider*

BEST EPISODE TO CHECK OUT N

===
🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset

===
🧮 Drinking Impact Calculator: Find your personal tipping point
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator

===
🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/

===
🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

This week, I'm joined by Anita Osborne, the Sales and Marketing Manager for Lyre's Spirit Co. in the EU and UK. Anita takes us behind the scenes of one of the most successful global alcohol-free brands, sharing the highs and lows of building a business that spans over 60 territories. 

From launching with an ambitious 12 spirits (including an alcohol-free absinthe!) to navigating supply chain nightmares, pirate attacks on the Suez Canal, and strategic downsizing, Anita doesn't hold back about what it really takes to survive in this space. 

We explore Lyre's "your drink, your way" philosophy, why they're moving away from sober-specific marketing, and why it's OK that non-alcoholic spirits will never taste exactly like their alcoholic counterparts.

0:00 The Lyre's Story
6:45 Our changing attitudes in hospitality
9:57 The Lyre's range: Why is it so big?!
17:22 Lyre's RTDs
21:30 A global concern
32:34 Bridging the moderation gap
41:06 Not a like-for-like
46:07 Still fiercely independent
51:36 The BBQ-Q

LYRES.COM  //  @LYRESSPIRITCO

WE ALSO TALK ABOUT:
L.A Brewery*
Botivo*
Guinness 0.0*
Sheppy’s*

BEST EPISODE TO CHECK OUT NEXT
#80 - 12 Years in the Making: From Seedlip to Seasn to Sylva to Shandy with Ben Branson

===
🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset

===
🧮 Drinking Impact Calculator: Find your personal tipping point
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator

===
🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/

===
🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

Today I’m diving into a question that comes up a lot — is it safe, and is it a good idea, to give alcohol-free drinks to kids?

I’m talking specifically about drinks under 0.5% ABV (so not low, light or mid-strength alcohol).

I cover the safety aspect first, but more importantly, I explore the bigger question: should we be giving them to kids at all?

I share why these drinks aren’t made for children, what message we might be sending if we do give them to our kids, and what to consider when the conversation gets a bit trickier, especially with teenagers.

As always, no judgment, just my honest thoughts. I’d love to hear yours.


0:00 Are alcohol free drinks safe for kids?
3:47 Industry intent
6:26 Adult flavour profiles
8:14 What messages are we sending to kids & teens?
11:23 Not made for the young

Also mentioned:
Mocktails*
Lucky Saint*

Best episode to listen to next:
#76 Beyond Bananas! 12 surprising foods that contain alcohol

===
🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset

===
🧮 Drinking Impact Calculator: Find your personal tipping point
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator

===
🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/

===
🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

Mark Wong joins me to share the journey behind Impossibrew, the functional beer brand that went from Dragon's Den rejection to securing six and then seven-figure crowdfunding.

I nosy my way into their proprietary "social blend" of plant-based ingredients designed to replicate that one-or-two-pint feeling without the alcohol, how they've iterated their recipes based on customer feedback, and why Mark believes that despite his immense success, there’s still a lot of work to be done.

0:00 Mark's Impossibrew Journey
7:18 Failure is not a reason to stop
11:49 The beers
19:08 What's in the Impossibrew 'Social Blend'
26:40 Crowdfunding success
29:19 The future of functional AF beer
37:31 Low & no in Japan
41:49 What's next for Impossibrew?
45:35 The BBQ-Q

IMPOSSIBREW.CO.UK  //  @IMPOSSIBREWBEER  //  LABS LOYALTY

WE ALSO TALK ABOUT:
Sierra Nevada Hop Water

BEST EPISODE TO CHECK OUT NEXT
#59 Plant-powered AF Brewing: On Beer

===
🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset

===
🧮 Drinking Impact Calculator: Find your personal tipping point
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator

===
🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/

===
🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.