by Molly Watts, Author & Coach
The Alcohol Minimalist podcast is dedicated to helping habit drinkers and adult children of alcoholics to change their drinking habits and create a peaceful relationship with alcohol: past, present and future. We are proof positive that you can break unbreakable habits and create a peaceful relationship with alcohol. 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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April 21, 2025
<p>In this compelling episode of the Alcohol Minimalist Podcast, Molly reconnects with Katie Lain, founder of Thrive Alcohol Recovery, to explore the power of neuroscience-based strategies for changing your relationship with alcohol. Katie shares her personal recovery story and how the Sinclair Method, a treatment protocol that uses the medication naltrexone, gave her a new lease on life.</p><p>This conversation goes beyond the medication to highlight the vital role of mindset, habit formation, and long-term commitment to behavior change. Molly and Katie discuss the real-world challenges people face in recovery, the importance of self-compassion, and how small, sustainable steps create the most lasting transformation.</p><p><strong>What You’ll Learn in This Episode:</strong></p><ul><li>How the Sinclair Method works and why it’s effective for both binge and daily drinkers</li><li>Why medication is a support tool, not a standalone solution</li><li>The mental space that opens up when cravings start to fade</li><li>The average timeline to regain control and build a peaceful relationship with alcohol</li><li>Unique challenges for binge drinkers, including compliance and thought patterns</li><li>The critical importance of mindset and identifying unconscious beliefs</li><li>What to expect on the journey: setbacks, progress, and learning to keep going</li><li>Why self-compassion and curiosity are non-negotiables for long-term change</li></ul><p><strong>Key Message:</strong><br> Naltrexone can be a powerful part of the journey, but it must be paired with thought work, intentional habit-building, and a willingness to take small steps forward—even after setbacks. There is no one-size-fits-all approach, and both Molly and Katie emphasize that you don’t have to wait until alcohol becomes a serious problem to start creating change.</p><p><strong>Resources Mentioned:</strong></p><ul><li>Learn more about Thrive Alcohol Recovery: <a href="https://thrivealcoholrecovery.com">thrivealcoholrecovery.com</a></li><li>Katie Lain on YouTube, Instagram, and other social platforms</li><li>Molly’s coaching programs and podcast archive: <a href="https://www.mollywatts.com">www.mollywatts.com</a></li></ul><p><strong>Let’s Connect:</strong><br>Website: <a href="https://www.mollywatts.com/">www.mollywatts.com</a><br>Instagram: <a href="https://www.instagram.com/alcoholminimalist/">@alcoholminimalist</a><br>Facebook: <a href="https://www.facebook.com/groups/breakingthebottlelegacy">Join the Alcohol Minimalists Group</a></p><p>Low risk drinking guidelines from the NIAAA:</p><p><strong>Healthy men under 65:</strong></p><p>No more than 4 drinks in one day and no more than 14 drinks per week.</p><p><strong>Healthy women (all ages) and healthy men 65 and older:</strong><br>No more than 3 drinks in one day and no more than 7 drinks per week.</p><p>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.</p><p><strong>Abstinence from alcohol</strong><br>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.</p><p><strong>Benefits of “low-risk” drinking</strong><br>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.</p> <strong> <a href="https://www.buymeacoffee.com/alcoholminimalist" rel="payment" title="★ Support this podcast ★">★ Support this podcast ★</a> </strong>
April 17, 2025
<p>This Think Thursday episode may just become one of your favorites. Molly explores the overlooked but powerful connection between water and brain health. From hydration to hydrotherapy, sound to sensation, this episode unpacks four science-backed ways water supports your brain, helps regulate your emotions, and contributes to meaningful, lasting behavior change.</p><p>Whether you love a hot bath, play ocean waves to fall asleep, or are curious about cold plunges, you'll come away with practical tools and deeper insight into how water can shift your mindset and support your alcohol minimalist journey.</p><p>In This Episode, You’ll Learn:</p><ul><li>Why staying hydrated is foundational for mental clarity and emotional regulation</li><li>How the sound of water activates your parasympathetic nervous system and enhances alpha brain wave activity</li><li>The role of warm water immersion in releasing oxytocin and reducing cortisol</li><li>How brief exposure to cold water can support your nervous system and build emotional resilience</li></ul><p>Key Insight</p><p>"You don’t always have to fight your thoughts. Sometimes, you can just let them flow."</p><p>Molly brings her signature blend of neuroscience and real-world practicality to show how water is more than just a basic need—it’s a regulating, mindset-shifting, nervous-system-supporting tool. With each method, she explains how and why it works, and encourages listeners to build small rituals that support lasting change.</p><p>Try This:</p><ul><li>Drink a full glass of water when you're feeling mentally foggy or emotionally off balance</li><li>Use water sounds during journaling, meditation, or focus time</li><li>Take a hot shower or bath as a way to downshift your nervous system and activate self-compassion</li><li>Explore cold water exposure for mood regulation and alertness (even a 30-second burst can help)</li></ul><p>Resources Mentioned:</p><ul><li><a href="https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/a15fcb23/3e1be72b.mp3">Think Thursday</a> Hydration Episode</li><li>Molly’s go-to sound apps for sleep and calm <a href="https://www.bettersleep.com/">https://www.bettersleep.com/</a></li><li>Further reading and brain-supportive tools at <a href="https://www.mollywatts.com">www.mollywatts.com</a></li></ul><p><br></p> <strong> <a href="https://www.buymeacoffee.com/alcoholminimalist" rel="payment" title="★ Support this podcast ★">★ Support this podcast ★</a> </strong>
April 14, 2025
<p><br></p><p>In this special Alcohol Awareness Month episode, Molly Watts sits down with Ben Kramer, a licensed psilocybin facilitator and educator in Oregon. As the state pioneers legal psilocybin services, this insightful conversation unpacks how this once-taboo compound is emerging as a powerful therapeutic option for mental health and substance use struggles. Ben, a veteran of the U.S. Marine Corps and former firefighter, shares his personal and professional journey to becoming a facilitator and advocate for psychedelic-assisted therapy.</p><p><br>What You'll Learn:</p><ul><li>What psilocybin is and how it's being used legally and safely in Oregon</li><li>Ben’s personal experience with psilocybin and how it changed his life</li><li>The critical role of preparation and integration in therapeutic psilocybin use</li><li>How psilocybin can support individuals dealing with PTSD, depression, anxiety, OCD, and substance misuse</li><li>The growing movement toward alternative, science-based mental health treatments</li><li>How psilocybin experiences are structured legally, ethically, and professionally</li><li>The challenges and opportunities of working in a newly legalized, uncharted therapeutic field</li></ul><p>Why This Episode Matters</p><p>Alcohol Minimalist is rooted in using science and compassion to help listeners develop a peaceful relationship with alcohol. This conversation offers a fresh, thought-provoking perspective on healing and transformation, especially for those who’ve tried conventional tools without success. Whether you're curious about psilocybin or skeptical, this episode offers a grounded, informative discussion worth hearing.</p><p>Resources Mentioned:</p><ul><li><a href="https://www.oregonpsychedelicsolutions.com">Oregon Psilocybin Services</a></li><li><a href="https://www.oregon.gov/oha/ph/preventionwellness/pages/oregon-psilocybin-services.aspx">Clinical Cognitive Facilitator Training</a></li><li>Uphold Our Troops (scholarship organization for veterans)</li></ul><p>Connect with Ben:<br><a href="http://www.fungimentalpdx.com/">www.fungimentalpdx.com</a></p><p><br></p><p>Connect with Molly:</p><p>Website: <a href="https://www.mollywatts.com">www.mollywatts.com</a><br> Facebook Group:<a href="https://www.facebook.com/groups/alcoholminimalists"> Alcohol Minimalists: Change Your Drinking Habits</a></p><p>Low risk drinking guidelines from the NIAAA:</p><p><strong>Healthy men under 65:</strong></p><p>No more than 4 drinks in one day and no more than 14 drinks per week.</p><p><strong>Healthy women (all ages) and healthy men 65 and older:</strong><br>No more than 3 drinks in one day and no more than 7 drinks per week.</p><p>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.</p><p><strong>Abstinence from alcohol</strong><br>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.</p><p><strong>Benefits of “low-risk” drinking</strong><br>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.</p><p><br></p> <strong> <a href="https://www.buymeacoffee.com/alcoholminimalist" rel="payment" title="★ Support this podcast ★">★ Support this podcast ★</a> </strong>
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