Om Alcohol Minimalist: Change Your Drinking Habits!
Change your relationship with alcohol without shame, guilt, or going sober. Join science-based coach Molly Watts to break habits and find peace through mindful drinking.
Hosted by author and coach Molly Watts, this show is for daily habit drinkers, adult children of alcoholics, and anyone stuck in the “gray area” of alcohol use.
Each episode blends neuroscience, behavior change psychology, and real-world strategies to help you build peace with alcohol — past, present, and future.
You’re not broken. You’re not powerless. You just need new tools.
Less alcohol. More life. Let’s do it together.
New episodes every Monday & Thursday.
Becoming an alcohol minimalist means:
Choosing how to include alcohol in our lives following low-risk guidelines.
Freedom from anxiety around alcohol use.
Less alcohol without feeling deprived.
Using the power of our own brains to overcome our past patterns and choose peace.
The Alcohol Minimalist Podcast explores the science behind alcohol and analyzes physical and mental wellness to empower choice. You have the power to change your relationship with alcohol, you are not sick, broken and it's not your genes!
This show is intended for educational purposes and does not constitute medical advice. If you are physically dependent on alcohol, please seek medical help to reduce your drinking.
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In this Think Thursday episode, we explore how the human brain evolved to use discomfort as information—and what happens when modern life removes nearly all friction, effort, and delay.Our brains were...
Why We Drink Too Much: The Impact of Alcohol on our Bodies & Culture with Dr. Charles Knowles (00:52:38)
In this episode of the Alcohol Minimalist Podcast, Molly sits down with Dr. Charles Knowles, professor of surgery at Queen Mary University of London and author of Why We Drink Too Much.This is a deep,...
Think Thursday: When Progress is Invisible-The Psychology of Change You Can't See (00:06:55)
In this final Think Thursday of Mostly Dry January, Molly delivers an empowering message for anyone questioning whether their efforts this month "counted." If you’ve found yourself wondering why chang...
Redefining Commitment: How Off-Plan Drinking Helps Change Happen (00:14:36)
In this episode, Molly explores one of the most emotionally charged moments in any behavior change journey: going off plan. Whether you're trying to drink less, eat healthier, or shift any long-standi...
Think Thursday- Micro-Yeses: How Change Really Happens (00:07:55)
In this Think Thursday episode, Molly breaks down a powerful concept at the heart of sustainable habit change: micro-yeses. These are the small, often overlooked decisions that align with your long-te...
Emotional Freedom: What it Really Means (00:16:26)
In this reflective episode, Molly explores the concept of emotional freedom—what it is, what it isn't, and how it's connected to both her personal story and the Alcohol Minimalist approach.Recorded on...
Think Thursday-Identity Lag: Why Your Brain Hasn't Caught Up Yet (00:12:59)
By mid-January, many people are still taking action toward change but feel increasingly unsure of themselves. In this Think Thursday episode, Molly introduces the concept of identity lag to explain wh...
From Restraint to Reward: What to Add When You Drink Less (00:15:50)
If you’ve ever said, “I deserve a drink,” that thought may feel small, but it reflects something deeper — a powerful belief that alcohol is your reward.In this episode, Molly explores Alcohol Core Bel...
Think Thursday: The Neuroscience of Follow-Through (00:10:14)
In this Think Thursday episode, Molly picks up where last week’s conversation on the Fresh Start Effect left off and explores what happens in the brain after motivation fades. Using neuroscience and b...
Why "Mostly Dry January" is Enough (00:16:16)
It’s the first full week of the new year — and if Dry January is on your mind, than this episode is for you. In this solo episode, Molly shares insights from her current Mostly Dry January program and...
Think Thursday: The Myth of the Fresh Start Effect (00:13:26)
In this New Year’s Day episode of Think Thursday, Molly explores why January 1 feels so powerful psychologically and why that feeling so often fades. Drawing on neuroscience, mindset research, and beh...
What I’ve Learned After 5 Years of Alcohol Minimalism (That Will Help You Drink Less) (00:23:11)
As 2025 wraps up, Molly celebrates a major milestone—five full years of the Alcohol Minimalist Podcast. In this reflective and empowering episode, she shares five impactful lessons learned over the pa...
Revisiting: Think Thursday-The Neuroscience of Mental Rest (00:17:00)
In this special holiday revisited episode of Think Thursday, Molly explores why mental rest is essential for brain health, especially coming out of a season of overstimulation. She explains how modern...
The December Trap: Interrupting the Sin & Repent Cycle (00:19:25)
In this episode of the Alcohol Minimalist podcast, Molly tackles a common end-of-year mindset trap: the “sin and repent” cycle. It’s the idea that December is for overindulgence and January is for rep...
Think Thursday: The Brain's Window of Tolerance & The Holidays (00:13:21)
In this Think Thursday episode, Molly explains why the holiday season can feel emotionally harder even when nothing is “wrong.” Using neuroscience and psychology, she introduces the concept of the win...
The Language of Our Thoughts & The Desire to Drink (00:19:21)
In this episode of the Alcohol Minimalist podcast, Molly explores one of the most powerful yet under-recognized tools for transforming your relationship with alcohol: the language you use in your thou...
Think Thursday: The Neuroscience of Anticipation (00:15:29)
Episode SummaryIn this Think Thursday episode, Molly explores why December feels so emotionally intense and why anticipation plays such a powerful role in our thoughts, feelings, and habits. Anticipat...
Revisiting: Drink-The New Science of Alcohol & Your Health with Dr. David Nutt (00:30:40)
If you’re working to change your drinking habits and create a peaceful relationship with alcohol, you’re in the right place. In today’s episode, we revisit a very special conversation with internation...
Think Thursday: Holiday Creativity-Why Making Things Helps Your Brain (00:16:18)
In this episode, Molly explores why holiday creativity is far more than a nostalgic pastime. New research highlighted in The Washington Post shows that engaging in creative activities, even at a begin...
Why December is the Ideal Time to Change Your Drinking (00:20:29)
If your brain is telling you, “It’s the holidays, I’ll start in January,” this episode is here to challenge that script. Molly dives into why the belief that we need a perfect time to change our drink...
In this special revisited Thanksgiving edition of Think Thursday, Molly reflects on the transformative power of gratitude—how it can reshape your mindset, elevate your mood, and even improve your phys...
Health, Healing & The Holidays with Deb Gutierrez (00:42:47)
In this heartfelt and empowering conversation, Molly Watts welcomes Deb Gutierrez, a seasoned nutritional therapist and friend of the show. Deb shares her powerful story of surviving a life-threatenin...
Think Thursday: Hope, Science & Still So Far to Go-The Fight Against Alzheimer's (00:12:18)
In this Think Thursday episode, we're diving into a subject that touches millions of lives — Alzheimer’s disease.Molly shares recent, promising research on dementia and cognitive decline while weaving...
A Sommelier's Story of Creating Change with Jillian Fontana, Mod Elixirs (00:40:54)
In this inspiring episode, Molly welcomes special guest Jillian Fontana, a certified sommelier and founder of Mod Elixirs, a new line of thoughtfully crafted alcohol-free beverages. Jillian shares her...
Think Thursday: The Power of Visual Triggers (00:10:42)
In this Think Thursday episode of the Alcohol Minimalist podcast, Molly explores how visual triggers—those subtle, often overlooked cues in your environment—powerfully influence your behavior. Whether...
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