Episode Summary:

 As part of the Alcohol Minimalist podcast’s Summer Content Series, this episode features a replay from Molly's former podcast, Live HAPPIER Longer. Originally episode 40, this conversation highlights the extraordinary story of Pat Gallant-Charette, a world-renowned open water swimmer who didn’t even start training seriously until age 58.

Pat’s journey is a testament to what’s possible when you stop letting age define your limits. From overcoming grief to chasing world records, Pat’s story is filled with resilience, purpose, and bold reinvention. If you’re feeling stuck, unsure, or like your time has passed, let this episode remind you: it hasn’t.

Whether you're working on reducing alcohol or simply trying to live with more intention, Pat’s mindset offers a powerful dose of inspiration.

What You’ll Learn in This Episode:

• Why Pat didn’t begin serious athletic training until midlife
• How she faced fears and pursued open water swimming in her late 50s
• The mental strength required to swim across oceans
• How she reframed setbacks, including a near-complete Ocean’s Seven
• Why her journey embodies aging with optimism and purpose

Key Quote:

“You are never too old to set another goal or to dream a new dream. Pat didn’t just dream it—she dove in headfirst.”

Why It Matters for Alcohol Minimalists:

Just like Pat challenged her assumptions about age and limits, changing your relationship with alcohol often means questioning the beliefs you’ve held for years. Pat’s story proves that big change is possible at any age and that our greatest chapters can begin later in life. Let it inspire your own path forward—whatever that looks like.

Resources & Links:

• Free Resources from Molly: www.mollywatts.com/resources

• International Marathon Swimming Hall of Fame: www.imshof.org

• Connect with Molly:
  • Instagram: @alcoholminimalist

  • Website: www.mollywatts.com

Next Steps:

If you’ve been telling yourself “I can’t” or “it’s too late,” let this episode be your nudge to reconsider. Change doesn’t have an expiration date. It starts with belief—and one small step in the right direction.

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.