Alcohol Minimalist: Change Your Drinking Habits!

In this Think Thursday episode, Molly explores ADHD through the lens of the brain’s energy economy. Drawing from personal experience and neuroscience, she explains why ADHD brains spend fuel differently than neurotypical brains, why tasks can feel either draining or energizing, and how understanding this difference can replace frustration with compassion.Listeners will learn how differences in dopamine and norepinephrine signaling impact executive function and reward systems, why ADHD increases vulnerability to addiction, and which practical strategies can help conserve and redirect energy for greater clarity and peace.What You’ll Learn in This Episode:The difference between neurotypical and neurodivergent brainsWhy the brain is such an energy hog, and how ADHD changes the budgetHow dopamine and norepinephrine signaling affect motivation and regulation in ADHDWhy people with ADHD are more vulnerable to alcohol addictionSix practical strategies for conserving and redirecting ADHD brain energyKey Quote“ADHD isn’t laziness or lack of willpower. It’s a different energy economy where some tasks are overpriced, others are deeply discounted, and fuel leaks can happen even when you’re not doing anything.”Resources and ReferencesBarkley, R. A. (2015). Attention-Deficit Hyperactivity Disorder: A Handbook for Diagnosis and TreatmentVolkow, N. D. et al. (2009). Dopamine in ADHD and its relationship to substance use disorders. Biological PsychiatryResearch on the Default Mode Network and ADHD (Journal of Attention Disorders)Previous Think Thursday episodes: Understanding Dopamine & How to Stabilize It, The Neuroscience of New Habit Formation ★ Support this podcast ★

In this week’s episode of the Alcohol Minimalist podcast, Molly shares an insightful conversation with debut novelist and recovery advocate Jessica Guerrieri. While fiction authors aren’t typical guests, Jessica’s novel Between the Devil and the Deep Blue Sea offers a compelling and deeply personal exploration of the consequences of mommy wine culture, making it a perfect fit for the podcast’s mission.Jessica and Molly dive into why fiction can be a powerful medium for examining difficult topics like addiction, parenting, and societal narratives around alcohol. They also talk about how book clubs, which often center around drinking, can become surprising catalysts for self-reflection when a story resonates on a personal level.Jessica shares openly about her own recovery journey, her identity as a mother and writer, and how her book reflects the emotional and relational costs of unchecked alcohol use, especially for women trying to manage the pressures of modern motherhood.This conversation touches on:The deeper truths behind mommy wine cultureWhy Jessica chose fiction over memoir or self-helpThe emotional impact of addiction on relationships and self-identityHow storytelling can spark honest conversations in safe spacesJessica’s next project and her life in recovery todayWhether you’re a book lover, a parent, or someone rethinking your relationship with alcohol, this episode offers thoughtful insights and encouragement.About Jessica GuerrieriAuthor of Between the Devil and the Deep Blue SeaWinner of the Maurice Prize for FictionAdvocate for recovery and mindful motherhoodLives in Davis, California with her husband and three daughtersResources & LinksSign up for More Sober October: https://www.subscribepage.com/2025Join the Alcohol Minimalist Facebook GroupLearn more about Jessica’s work: https://www.jessicaguerrieri.net/ ★ Support this podcast ★

In this Think Thursday episode, Molly explores one of neuroscience’s greatest mysteries: consciousness. At the center of this discussion is the thalamus, a small walnut-sized structure in the brain that scientists now believe plays a vital role in generating conscious experience.Long considered just a relay station for sensory signals, new research highlighted in an August 29, 2025 Popular Mechanics article suggests the thalamus acts as the brain’s “switchboard,” determining which sensory information reaches awareness and which fades into the background. Molly explains how silence, rest, and focused attention support this system, and why the thalamus may be a key to understanding what it means to be aware.What You’ll Learn in This EpisodeWhy the thalamus is more than a relay—it may be the brain’s switchboard for consciousnessHow the thalamocortical loop coordinates awarenessWhat happens to consciousness when thalamic activity is disrupted (anesthesia, coma, psychedelics)How silence and rest reduce the thalamus’s workload and improve clarity and presenceFour practical ways to support the networks that depend on the thalamusKey Quote“When you pause, when you rest, when you seek silence, you are not just taking a break. You are nurturing the very networks that make awareness possible.”References and ResourcesPopular Mechanics (Aug 29, 2025): Your Brain’s Switchboard Could Be Key to Explaining ConsciousnessPrevious Think Thursday episodes: Silence is Golden and The Neuroscience of Mental Rest ★ Support this podcast ★

In this episode of The Alcohol Minimalist, Molly explores a common trap for many habit drinkers: the cycle of staying "good" all week only to unravel over the weekend. If you've ever told yourself, "I don't drink Monday through Thursday, but Friday comes and everything falls apart," then this episode is for you.Molly dives into the emotional and cognitive patterns behind this behavior and reveals why suppressing feelings and white-knuckling your way through the week might be setting you up to overdrink on the weekends. She challenges the idea that moderation might not be for you and offers a fresh perspective on building relief into your week before your brain demands it in the form of alcohol.What You'll Learn:The hidden emotional pressure behind the “I’m good all week” mindsetHow unaddressed emotions and mental fatigue lead to weekend overdrinkingThe science behind emotional suppression and cognitive loadWhy you don’t need more willpower, you need a better strategyTools for building in relief and enjoyment throughout the weekA preview of More Sober October and No Binge NovemberResources Mentioned:Join More Sober OctoberGet notified about No Binge November and the Just One More courseLearn more about Molly's book: Breaking the Bottle LegacyNext Steps:If your weekends are undermining your progress, don’t jump to conclusions about your ability to moderate. Start by examining how you're treating your emotions during the week. Sustainable change isn’t about being perfect—it’s about being aware.Connect with Molly:Website: mollywatts.comFacebook Group: https://www.facebook.com/groups/alcoholminimalistsInstagram: @alcoholminimalist ★ Support this podcast ★

In this Think Thursday episode, Molly explores the growing field of environmental neuroscience and what new research is uncovering about microplastics and brain health. Microplastics are everywhere—from oceans and soil to food and even the air we breathe. While they have long been recognized as an environmental issue, scientists are now finding evidence that they may also influence how the brain functions and ages.Molly explains how microplastics can interact with the brain through inflammation, oxidative stress, and disrupted signaling. She shares a striking new study linking microplastic exposure in genetically vulnerable mice to Alzheimer’s-like changes, and she unpacks what this might mean for humans. Alongside the science, Molly offers practical strategies to reduce exposure and emphasizes that protecting your brain is about progress, not perfection.What You’ll Learn in This EpisodeWhat microplastics are and how they enter our bodiesWhy researchers are concerned about their effects on the brainThe role of neuroinflammation, oxidative stress, and disrupted signaling in everyday symptoms like brain fog and mood changesHow environmental exposures may interact with genetic risk factors for dementiaSeven practical steps you can take to reduce microplastic exposure in daily lifeKey Quote“Protecting your brain is never about one big thing. It is about many small things working together. Alcohol, sleep, stress, nutrition, and yes, even the environment, are all parts of the same ecosystem.”Resources and ReferencesWashington Post (Sept 2025): Study links microplastics to Alzheimer’s-like symptoms in miceWorld Health Organization reports on microplastic exposureResearch on APOE4 and microplastic interactions in mouse modelsPrevious Think Thursday episodes: World Brain Day—5 Habits to Keep Your Brain SHARP, Chronic Stress and Your Memory ★ Support this podcast ★

In this episode of the Alcohol Minimalist podcast, Molly explores two common behaviors that often fly under the radar but can quietly reinforce problematic patterns with alcohol: drinking alone and drinking secrecy.These habits are not diagnoses of alcohol use disorder, but research shows they are correlated with higher risk, especially when alcohol becomes the go-to coping strategy for stress, boredom, or loneliness. Molly explains what these patterns can look like, what the science actually says, and how to notice if they are showing up in your own life.You will learn:Why drinking alone is not automatically a problem, but can become risky when it is habitual or emotionally drivenHow drinking secrecy shows up, from subtle minimizing to not being truthful with yourself about how much you are drinkingWhat studies tell us about the link between these behaviors and alcohol use disorderWhy living alone creates unique challenges when it comes to alcohol habitsSix practical, science-based strategies for disrupting automatic patterns and building awarenessA free self-check tool from the National Institute on Alcohol Abuse and Alcoholism (NIAAA) that can help you reflect honestly on your drinkingIf you have ever wondered whether drinking alone or minimizing your drinking is impacting your relationship with alcohol, this episode offers clarity and compassion along with practical steps you can take right away.Resources mentioned in this episode:NIAAA Self-Assessment Tool: Rethinking DrinkingThe PB and J strategy The Alcohol Minimalist Facebook GroupLow 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

In this Think Thursday episode, Molly explores why September so often feels like a natural reset and how the brain is wired to love fresh starts. Building on the earlier episode The Illusion of Starting Over in Habit Change, this conversation distinguishes between the harmful idea of “starting over” and the positive psychology of seasonal resets.From the Fresh Start Effect and temporal landmarks to the role of the Default Mode Network (DMN) in shaping your self-narrative, you will learn how your brain uses beginnings to motivate you. Molly also shares three practical ways to harness seasonal energy without falling into the trap of believing your progress has been erased.What You’ll Learn in This EpisodeWhy the Fresh Start Effect makes new seasons and beginnings feel so motivatingHow the Default Mode Network acts as your brain’s internal narrator and helps you mark life chaptersThe difference between seasonal resets and the illusion of “starting over”How neuroplasticity ensures that every attempt, even slips, strengthens your brain’s pathwaysThree science-backed strategies to make September resets stickKey Quote“Your brain loves fresh starts because it loves stories. Temporal landmarks like September are invitations to say, that was then, this is now. What’s the next chapter I want to create?”Resources and ReferencesThink Thursday: The Illusion of Starting Over in Habit Change (companion episode)Dai, H., Milkman, K., & Riis, J. (2014). The Fresh Start Effect: Temporal Landmarks Motivate Aspirational Behavior. Management ScienceMenon, V. (2023). 20 Years of the Default Mode Network: A Review and Synthesis. NeuronLuppi, A. I., Lyu, D., & Stamatakis, E. A. (2025). Core of Consciousness: The Default Mode Network as Nexus of Convergence and Divergence in the Human Brain. Current Opinion in Behavioral SciencesKristin Neff’s research on self-compassion and sustainable change ★ Support this podcast ★

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 midlifeHow she faced fears and pursued open water swimming in her late 50sThe mental strength required to swim across oceansHow she reframed setbacks, including a near-complete Ocean’s SevenWhy her journey embodies aging with optimism and purposeKey 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/resourcesInternational Marathon Swimming Hall of Fame: www.imshof.orgConnect with Molly:Instagram: @alcoholminimalistWebsite: www.mollywatts.comNext 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

In this revisited Think Thursday episode of the Alcohol Minimalist podcast, Molly Watts returns to a timely and deeply relevant conversation about our brilliant human brains and how we can consciously shift from fear to purpose. Originally aired in January during a time of political unrest and uncertainty, this episode reminds us that fear—though natural—is not a permanent state.Molly explores how neuroscience explains our brain’s hardwired fear responses and how those responses often lead us into coping behaviors like doom scrolling, overeating, or pouring a drink. But instead of retreating into old habits, she invites listeners to pause, activate their prefrontal cortex, and take purposeful action.Drawing on Fred Rogers’ famous advice to “look for the helpers,” Molly encourages us to take it one step further—by becoming the helper. Helping others not only builds community, it also restores our own mindset and emotional health.This powerful episode blends neuroscience, mindfulness, and compassion to offer a clear path through uncertainty by leaning into generosity and contribution.In This Episode:Why fear and uncertainty trigger coping behaviorsThe role of the amygdala and how it keeps us on high alertHow to re-engage the prefrontal cortex for better decision-makingThe self-coaching model Molly calls the Behavior Map-Result CycleWhy acts of service and helping others can shift your mindsetReframing fear as an opportunity to take actionResources Mentioned:Breaking the Bottle Legacy– Molly's book and resources to change your drinking habitsLearn about the Behavior Map-Result Cycle and how to apply it to your relationship with alcoholRevisit more Think Thursday episodes at mollywatts.com/podcastPerfect For:Anyone feeling overwhelmed by current eventsListeners looking to reinforce healthy coping strategiesThose exploring the intersection of emotional health and drinking habitsPeople seeking inspiration to take empowered, meaningful action ★ Support this podcast ★

In this episode, Molly continues her Summer Content Series by featuring an impactful conversation from Elizabeth Benton of the Primal Potential Podcast. The episode dives deep into the critical difference between compliance and consistency—a distinction that’s especially relevant for anyone trying to create a peaceful relationship with alcohol.Molly reflects on how often people struggle with making "doable plans" for changing their drinking habits because they equate plans with rigid rules. Elizabeth’s insights provide a compelling framework to help shift your mindset from strict rule-following (compliance) to flexible, value-based behavior (consistency).Whether you’ve ever felt like you’re “starting over” every time you deviate from a plan or if you crumble under imperfect conditions, this episode will help you recognize why that’s happening—and what to do about it.Key Topics CoveredThe fragility of compliance: How rigid, all-or-nothing plans break down when life isn’t ideal.Consistency as resilience: How flexible, values-based choices help create long-term success.How to identify which one you’re really practicing.Why using "rules" to moderate your drinking may be sabotaging your progress.Examples from programs like 75 Hard and how their structure promotes compliance, not consistency.How to approach your goals with more self-compassion and adaptability.Why This Matters for Alcohol MinimalistsMolly emphasizes that understanding this distinction is essential when it comes to reducing alcohol without guilt, shame, or deprivation. By letting go of the need for perfection and focusing instead on intentional progress, you can build sustainable habits that actually work—no matter your circumstances.Connect with Elizabeth Benton: https://primalpotential.com/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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

In this replay of a favorite Think Thursday episode, Molly revisits a deceptively simple yet critically important topic: hydration and brain health. With high temperatures hitting the Northern Hemisphere and many of us enjoying summer activities, this episode is your science-forward reminder to drink more water—for your brain’s sake.From the cognitive impact of just a 1% drop in hydration to how alcohol interferes with your body’s water balance, Molly explores how vital water is to focus, mood, memory, and even long-term mental wellness. If you’re building a peaceful relationship with alcohol, staying hydrated is not only a tool—it’s an essential part of supporting your brain’s ability to think clearly, manage urges, and feel better overall.What You’ll Learn in This Episode:How your brain is 73% water and what that means for daily functioningWhat happens to your cognition and memory when you’re even slightly dehydratedThe link between hydration and neurotransmitter balanceWhy drinking water improves your mood and clarityThe real impact of alcohol on your hydration levelsSimple, science-backed tips to stay hydrated throughout the dayKey Quote:“If you don’t think cognition is important, you’re simply wrong. Thinking better is how we feel better—and hydration is one of the fastest ways to support your brain’s optimal function.”Practical Hydration Tips Covered:Start your day with water—even before coffeeKeep water accessible with a refillable bottleAdd reminders or tracking tools to make hydration a habitUse water as a pacing strategy when including alcoholBe especially mindful in hot weather or when activeWhy It Matters for Alcohol Minimalists: Alcohol is a diuretic—so it actively dehydrates you. Staying hydrated can not only help reduce the physical impacts of drinking but also keep your brain in peak condition to manage thoughts, emotions, and urges more effectively. Hydration is an underestimated but powerful support tool on your journey to a peaceful relationship with alcohol.Resources & Links:Free Resources from MollyJoin the Alcohol Minimalists CommunityConnect with Molly: Instagram: @alcoholminimalist Website: www.mollywatts.comNext Steps: If you're working to change your drinking habits, start with water. It’s one of the easiest, most powerful tools you have to support your body, your brain, and your goals. ★ Support this podcast ★

In this episode of the Alcohol Minimalist podcast, Molly shares another installment in her Summer Content Series, featuring guest content from one of the most influential voices in the alcohol-reduction space—Rachel Hart, host of the “Take a Break” podcast.Molly opens up about Rachel’s pivotal role in her own journey to change her drinking habits, describing her as the first person who helped her believe it was possible to rethink her relationship with alcohol. Through books, podcasts, and coaching, Rachel’s voice provides clarity, validation, and a methodical approach to mindful drinking that aligned closely with the Alcohol Minimalist philosophy.This featured episode challenges one of the most common self-sabotaging thought patterns: the tendency to make absolute declarations about your identity based on drinking behavior. Statements like “I have no willpower,” “I’m just someone who can’t moderate,” or “I must have an addictive personality” are not facts—they are beliefs that shape your experience and become self-fulfilling prophecies.Rachel teaches listeners how to stop making their drinking patterns a reflection of their identity and instead approach every off-plan moment with curiosity, not criticism. Using Rachel's  “Think-Feel-Act” cycle, this episode is a science-based, compassion-forward guide to interrupting old stories and rewiring your drinking habits.Key Topics Covered:Why absolute statements about identity are so damaging to behavior changeHow belief systems reinforce drinking patternsThe Think-Feel-Act cycle and how it relates to drinking habitsA practical approach to examining moments when we go off-planHow to use curiosity instead of criticism when reflecting on cravings and decisionsThe power of zooming into specific moments instead of generalizing your behaviorWhy You Should Listen: If you’re stuck in a cycle of overdrinking and self-recrimination, this episode will help you shift from judgment to awareness. Learn why your thoughts—not alcohol—are the real drivers of your behavior, and how small mindset changes can lead to major personal transformation.Mentioned in the Episode:Rachel Hart’s Podcast – Take a BreakSunnyside Drinking App – Molly’s recommended habit tracking and behavior change toolConnect with Molly:Website: www.mollywatts.comFree Resources: Alcohol Truths 2023 eBookFacebook Group: Alcohol Minimalists: Change Your Alcohol HabitsLow 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

Episode Summary: Most people know the three classic stress responses—fight, flight, and freeze—but there’s a fourth that’s often missed because it hides in plain sight: the fawn response. This is when your nervous system decides the safest way to handle a threat is to please or appease it. It’s not weakness—it’s a deeply ingrained survival strategy that can run for years without you realizing it.In this episode, Molly explains what the fawn response is, where it comes from, why you may never have heard of it, and how it might be shaping your relationships, boundaries, and even your drinking choices. You’ll learn how to spot the signs of fawning and take the first steps toward responding from authenticity rather than fear.What You’ll Learn in This Episode:A quick refresher on fight, flight, and freeze—and how they compare to fawn.Pete Walker’s definition of the fawn response and how it forms.Everyday examples of fawning and why it’s often praised instead of questioned.Common childhood environments that lead to fawning.Why the fawn response is both common and invisible.How the fawn pattern can influence your drinking decisions.A simple, four-step process to pause and respond intentionally instead of automatically.Key Quote:“The child relinquishes the fight response, deletes ‘no’ from her vocabulary… flight exacerbates the danger… freeze doesn’t protect… so the child learns to fawn her way into the relative safety of becoming helpful.” – Pete WalkerLinks and Resources:Pete Walker’s work on the Four F’s of Trauma: pete-walker.comJoin the free Alcohol Minimalist Facebook group: https://www.facebook.com/groups/alcoholminimalistsLearn more about “Making Peace with Alcohol” coaching: www.mollywatts.com/workwithmeListener Challenge: Notice one moment this week where you have the urge to please or accommodate someone else at your own expense. Name it: That’s the fawn response. Pause before responding, and ask yourself if this is what you truly want—or if it’s an old survival pattern. ★ Support this podcast ★

This week on the Alcohol Minimalist podcast, we’re kicking off our Summer Content Series, a special tradition where I take a short break from creating long form episodes and share valuable conversations and ideas from other voices I trust and admire.Today’s guest, and you’ll probably recognize her voice, is Monica Reinagel, host of the Nutrition Diva and Change Academy podcasts. Monica and I share a common approach: evidence based, practical strategies for creating lasting behavior change. We’ve collaborated on coaching programs, podcast appearances, and even behind the scenes peer coaching.In this episode, Monica shares insights from her recent Change Academy miniseries where she applies concepts from the business world to personal habit change. You’ll hear her framework for “recession proofing” your habits, not just about money, but about building resilience so your routines and commitments hold steady when life throws you curveballs.You’ll learn:Why identifying your “non negotiables” makes it easier to stay consistent during stressful times.How to adapt routines without abandoning progress.The “three bucket” method for deciding what to protect, what to scale back, and what to pause when resources are tight.How to make your self care and health goals more disruption proof.Whether you’re navigating a busy season, facing unexpected challenges, or simply want to strengthen your commitment to change, this episode offers clear, actionable strategies you can start using right away.Resources & Links:Listen to Monica’s full "Business Principles" miniseries here.Learn more about Monica’s work at nutritionovereasy.com.Explore Alcohol Minimalist programs and resources: mollywatts.com.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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

This week on Think Thursday, we’re diving into the latest research around brain-healthy eating—and how artificial intelligence is changing the nutrition game. In July 2025, a major new study introduced the MODERN diet—a machine-learning-optimized eating pattern that may reduce your risk of dementia by more than 50%.In this episode, I compare the MODERN diet with the more established MIND diet (a blend of the Mediterranean and DASH diets), break down how both support cognitive function, and explain why the science behind these claims is powerful but not perfect.I also circle back to my October 2024 Think Thursday episode, where we explored how a Mediterranean-style diet—rich in omega-3s, B vitamins, and antioxidants—can support memory, mood, and long-term brain health. If that episode got you thinking about your plate, today’s episode will give you even more clarity on how and why what you eat matters.Whether you’re navigating midlife, aging intentionally, or just looking for simple, science-backed steps to boost your brainpower, this one’s for you.What You’ll LearnWhat the MODERN diet is—and how it was created with AIHow it compares to the MIND diet (and the Mediterranean diet we covered last October)Why leafy greens, berries, citrus, and olive oil remain nutritional powerhousesThe truth about observational research vs. randomized trialsHow to use this information to take one simple action this weekReferenced ResourcesHow Diet Impacts Brain Health📄 Download the MODERN vs. MIND Comparison One-PagerYour Next Small StepTry adding one MODERN-approved food to your meals this week—like citrus, leafy greens, or berries. And if you’re up for it, take one small step to reduce your intake of sweetened beverages or highly processed foods.Connect with MeIf this episode sparked questions or ideas, I’d love to hear from you! Email me at molly@mollywatts.com and tell me what small shift you're making to support your brain health. ★ Support this podcast ★

In this episode of the Alcohol Minimalist Podcast, I’m joined by Mike Hardenbrook—author of No Willpower Required and host of the Journey to the Sunny Side podcast—for a conversation that’s been a long time coming.Mike’s story will resonate with anyone who’s ever struggled with drinking more than they want to but never felt “out of control” enough to warrant a label. His approach to habit change is science-forward, rooted in neuroscience and behavioral psychology, and deeply aligned with our core belief at Alcohol Minimalist: you are not powerless.Together, we discuss:How Mike’s drinking slowly crept into a habitual nightly loop—despite a successful life and healthy routines.Why the traditional “powerless” model of alcohol change never resonated with him—and why he decided to write a book for people like him.What it means to truly “rewire” your drinking habit and how Mike used curiosity, experimentation, and mindset shifts to get there.Our shared belief in empowering people through understanding their brains—and how that changes everything.The role of alcohol as a “light switch” for the brain, and why the reward loop gets so entrenched for daily drinkers.This is a real, down-to-earth conversation between two people who have both experienced the challenges of breaking a long-term drinking habit and emerged with a science-backed, compassionate way forward.If you’ve been trying to drink less but feel stuck, this episode is for you. And if the idea of change without willpower sounds too good to be true, give this a listen—you may find a new path forward.About Mike Hardenbrook: Mike is the author of No Willpower Required: A Neuroscience Approach to Change Your Habits with Alcohol and the host of the Journey to the Sunny Side podcast. He also works with the alcohol habit-change app Sunnyside, where he helps others build sustainable, science-based strategies to drink less.Resources & Links:Learn more about Mike and his book: www.hardenbrook.comCheck out the Sunnyside app: www.sunnyside.co/mollyGrab your copy of Breaking the Bottle Legacy: https://www.mollywatts.com/resourcesJoin the Alcohol Minimalist Facebook group!If you enjoyed this episode: Please take a moment to subscribe, rate, and review. It really helps others find the show—and helps me keep bringing you content that empowers your journey with alcohol.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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

In this episode of Think Thursday, Molly explores the power of possibility thinking—a grounded, science-supported mindset that helps you move forward even when you're feeling unsure or stuck.This is not about positive thinking or forced optimism. It’s about learning how to stay mentally open to change, using thoughts your brain can actually work with.Molly also shares the remarkable story of Reverend Robert Schuller, who built a global movement—starting from the roof of a drive-in theater—by believing in what could be possible.What You’ll LearnWhat possibility thinking is and how it differs from traditional positive thinkingWhy your brain prefers believable, flexible thoughts over rigid affirmationsHow possibility thinking activates the prefrontal cortex and the default mode networkThe neuroscience of change, including concepts from neuroplasticity and executive functionA 5-step framework for using possibility thinking to build sustainable changeKey TakeawaysPossibility thinking doesn’t require confidence—just openness.The brain changes when you give it input that’s curious, not conclusive.Believable thoughts are more effective than “positive” ones your brain can’t accept.Asking “What might be possible?” is often more productive than declaring “I’ve got this.”Practice This WeekTry this simple 5-step approach:Notice the limiting thoughtName the story you’re telling yourselfAsk a possibility-based questionChoose a believable, forward-focused thoughtRepeat it consistentlyMentioned in the EpisodeMove Ahead with Possibility Thinking by Robert H. SchullerResearch by Dr. Jeffrey Schwartz on thought redirection and brain rewiringReflection PromptWhere in your life have you decided something is too hard or too late to change? What might become available if you opened the door to a new possibility? ★ Support this podcast ★

Episode Summary: In this honest and reflective episode, Molly shares her personal journey with More Dry July and what it really means when your outcome doesn’t match your original goal. She walks through her mindset shift from chasing perfection to reinforcing identity, and how 21 alcohol-free days—rather than the planned 24—still powerfully reflect the systems she’s built as an Alcohol Minimalist.Drawing from James Clear’s Atomic Habits and Elizabeth Benton’s Chasing Cupcakes, Molly explores how honest tracking, identity-based change, and keystone habits can keep you aligned even when things don’t go perfectly. She also shares a powerful metaphor that reframes each alcohol-free day as a building block in the foundation of a peaceful relationship with alcohol.Whether your July was a success by the numbers or felt a little off-track, this episode will remind you that your next decision matters far more than your last one—and that progress is always possible when you stay connected to who you are becoming.In this episode, you’ll learn:Why prioritizing alcohol-free days matters more than perfectionHow “alcohol-free-ish” thinking can undermine honest accountabilityThe difference between tracking outcomes vs. living your identityWhat it means to own your behavior without excuses or shameWhy each AF day is like stacking a brick in your foundationResources and Links:Atomic Habits by James Clear: https://jamesclear.com/atomic-habitsChasing Cupcakes by Elizabeth Benton: https://amzn.to/3KXh2xQStart your Sunnyside trial: https://www.sunnyside.co/mollyWork with Molly or learn more: https://www.mollywatts.comQuote of the Week: "You do not rise to the level of your goals. You fall to the level of your systems." – James ClearLow 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★

Episode Summary: In recognition of World Brain Day (July 22), this Think Thursday episode is a deep dive into the powerful, daily practices that shape your brain’s future. While most of us worry about cognitive decline, far fewer realize how much influence we actually have. Molly introduces SHARP—a simple, science-backed framework for protecting and enhancing your brain’s longevity, clarity, and resilience. From reducing dementia risk to boosting neuroplasticity, this episode gives you the tools to keep your mind vibrant for years to come.What You'll Learn – The SHARP Framework:S – Sleep & Stress Regulation: Sleep is when your brain clears out toxins linked to Alzheimer’s. Chronic stress, meanwhile, shrinks memory-related regions and floods your system with cortisol. Molly shares realistic strategies to optimize both sleep and stress management.H – Health Management: Hypertension, diabetes, and high cholesterol aren’t just heart issues—they directly impair blood flow to your brain. Molly encourages listeners to know their health metrics and embrace preventive care, not just reactive treatment.A – Activity (Physical & Cognitive): Regular movement and mental challenge increase BDNF and hippocampal volume—both key for memory and learning. Learn how to find the right mix of cardio, strength, and cognitive novelty to protect your brain.R – Relationships & Recovery: Human connection is vital for long-term brain health. So is purposeful mental rest. Molly outlines ways to build deeper relationships while incorporating daily mental “micro-rests” to reset your attention and creativity.P – Plant-Forward Nutrition & Preventive Living: Diets like MIND and Mediterranean are clinically linked to younger brain age. Molly explains how building meals around plants, healthy fats, and fiber—while minimizing alcohol and ultra-processed foods—can provide neuroprotective benefits.Mini Challenge: Pick just one area of the SHARP framework to focus on this week. Your brain will thank you—and it will reward you with energy, clarity, and peace of mind.Resources & Mentions:Mel Robbins Podcast featuring Dr. Vonda WrightOfficial MIND Diet WebsiteStay Connected:Website: www.mollywatts.comJoin the Facebook Community: Alcohol Minimalists – Change Your Alcohol HabitsInstagram: @alcoholminimalist ★ Support this podcast ★

In this insightful episode, Molly sits down once again with Dr. Brooke Scheller, clinical nutritionist and founder of Functional Sobriety, to discuss one of the most buzzed-about topics in the health and wellness space: GLP-1 medications (like Ozempic and Wegovy). Originally developed for treating Type 2 diabetes and now widely prescribed for weight loss, these drugs are increasingly being talked about for their potential to reduce alcohol cravings.Together, Molly and Dr. Scheller unpack the growing curiosity (and concern) surrounding the off-label use of GLP-1s by those trying to moderate or change their drinking habits. They dive deep into both the science and the speculation—discussing small but intriguing studies, anecdotal feedback from clients and community members, and what it really means to find a “magic pill” for reducing desire.But this episode doesn’t stop at surface-level discussion. They explore the bigger picture: sustainable behavior change, the role of nutrition in alcohol use, and whether it's possible to replicate the effects of GLP-1s with food, lifestyle, and mindset shifts alone.What You’ll Learn in This Episode:What GLP-1 medications are and how they workWhy they might reduce alcohol cravings—and what the science says so farWho might benefit most from GLP-1s—and who should be cautiousCommon side effects and risks associated with these drugsNatural strategies to support craving reduction and metabolic healthWhy addressing core beliefs about alcohol is critical to long-term changeLinks & Resources Mentioned:Dr. Brooke Scheller’s program: Functional SobrietyDr. Scheller’s book: How to Eat to Change How You DrinkConnect with Molly: Website: www.mollywatts.com Instagram: @alcoholminimalist Join the Private Facebook Community: “Alcohol Minimalists: Change Your Drinking Habits”Want to Change Your Drinking? Download Molly’s free guide “Alcohol Truths 2023” and learn how to identify your personal safe level of drinking at mollywatts.com/resourcesLow 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 alcoholAbstinence 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” drinkingFollowing 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. ★ Support this podcast ★