In honor of Memorial Day Weekend in the U.S., we’re revisiting a popular episode that dives into the practicalities of drinking like an alcohol minimalist. If you’ve ever wondered what the day-to-day approach looks like or how to create a plan that helps you drink less and worry less, this episode is for you.

Molly shares actionable tips and strategies that go beyond theory. She breaks down how alcohol minimalists navigate drinking decisions with intention and how the Alcohol Minimalist approach differs from other moderation-based communities.

In this episode, you’ll learn:

• What it really means to be an alcohol minimalist
• Why planning ahead of time is a tool for empowerment, not restriction
• How to create an alcohol plan that aligns with your long-term goals and reinforces your autonomy
• Tactical guidance for drinking more mindfully and with less anxiety, including:
  • Choosing lower alcohol-by-volume (ABV) options
  • Managing mixers and understanding how caffeine interacts with alcohol
  • How to split one drink into two by making simple swaps

Science Meets Strategy:

This episode reflects the heart of the Alcohol Minimalist philosophy—science-based strategies paired with practical tools to help you shift habits and thinking patterns. With relatable stories and a dose of science, Molly shows that making alcohol a non-factor is not only possible but peaceful.

Quote from the Episode:

“Changing your drinking habits starts with how you think about alcohol. Your plan isn’t punishment—it’s proof of your power.”

Links and Resources:

• Get your copy of Breaking the Bottle Legacy
• Join the free Facebook community: Alcohol Minimalists - Change Your Alcohol 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.