Memorial Day weekend marks the unofficial start of summer, and for many of us, summer brings familiar alcohol cues: barbecues, beach trips, camping weekends, and backyard gatherings.

In this episode, Molly shares how to head into holiday weekends and summer events with more clarity, confidence, and peace. You’ll learn how the habit loop of cue, behavior, and reward can show up around seasonal drinking, why cravings are not a sign that you’re powerless, and how to make a simple plan that supports the version of you who wants to drink less.

Whether you plan to drink or not, this episode will help you stay curious, avoid shame, and create more conscious choices around alcohol all summer long.

Resources Mentioned:
Unwinding Anxiety by Dr. Jud Brewer
The Craving Mind by Dr. Jud Brewer
Dopamine Nation by Dr. Anna Lembke
Sunnyside Med
The Alcohol Minimalists: Change Your Drinking Habits Facebook group

Key takeaway: You don’t need rigid rules to change your summer drinking habits. You need awareness, curiosity, and a peaceful plan.

Choose peace.

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.