{"podcast":{"title":"Alcohol Minimalist: Mindful Drinking & Behavior Change","slug":"alcohol-minimalist-mindful-drinking-behavior-change-1372258","podcast_index_feed_id":1372258,"rss_url":"https://feeds.transistor.fm/the-alcohol-minimalist-podcast","website_url":"https://www.mollywatts.com","image_url":"https://img.transistorcdn.com/3H4flvZXshbBfx-HMRCkfTfoy1AtaUTrZwhA9DFTV8g/rs:fill:0:0:1/w:1400/h:1400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wZjY5/NjVmY2Y2MGQ0NmMx/NGNiMzdiZGY0OTMz/OWQzMy5wbmc.jpg","author":"Molly Watts","episode_count":408,"summary":"Join coach Molly Watts on the Alcohol Minimalist Podcast to explore mindful drinking, behavior change, and mental wellness. This show offers science-based strategies to help you break drinking habits and overcome anxiety linked to alcohol use. Whether you're an adult child of alcoholics or seeking peace with your drinking, discover tools for lasting change without shame or guilt. New episodes every Monday and 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.","last_synced_at":"2026-09-11T06:20:51.554458+00:00","page_url":"https://stenobird.com/podcast/alcohol-minimalist-mindful-drinking-behavior-change-1372258"},"episode":{"title":"Summer's Greatest Hits: Is What You're Doing Good Enough to Change Your Drinking Habits","slug":"summer-s-greatest-hits-is-what-you-re-doing-good-enough-to-change-your-drinking-habits","published_at":"2026-08-31T06:30:00+00:00","page_url":"https://stenobird.com/podcast/alcohol-minimalist-mindful-drinking-behavior-change-1372258/summer-s-greatest-hits-is-what-you-re-doing-good-enough-to-change-your-drinking-habits","show_page_url":"https://stenobird.com/podcast/alcohol-minimalist-mindful-drinking-behavior-change-1372258","url":"https://share.transistor.fm/s/12628c2a","audio_url":"https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/12628c2a/ac96d420.mp3","summary":"What if the biggest obstacle to changing your drinking isn’t that you’re doing too little—but that you’ve decided anything less than a dramatic change doesn’t count? In this revisited episode of the Alcohol Minimalist Podcast, Molly explores the all-or-nothing thinking that can make sustainable change harder than it needs to be. You’ll learn why the Doable Drink Plan starts with meeting yourself where you are, how perfectionism can quietly undermine progress, and why small, repeatable changes can help you build trust in yourself. Molly also examines the long-standing belief that abstinence is the only “real” way to change your drinking. Alcohol-free breaks can absolutely be helpful, but the thinking behind the action matters. Are you choosing a break because it supports your long-term goals—or because you believe anything less isn’t good enough? In this episode: Why perfectionism can sabotage progress How “this isn’t enough” thinking keeps people stuck Why small wins matter The role of the Doable Drink Plan How to think about alcohol-free breaks without turning them into a test Why sustainable change is built through continuous improvement The question isn’t simply, “Am I doing enough?” A better question may be: “Is what I’m doing helping me build the skills and confidence I need for sustainable change?” 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 Abstin…","meta_description":"What if the biggest obstacle to changing your drinking isn’t that you’re doing too little—but that you’ve decided anything less than a dramatic change doe…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1254,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/alcohol-minimalist-mindful-drinking-behavior-change-1372258/episodes/summer-s-greatest-hits-is-what-you-re-doing-good-enough-to-change-your-drinking-habits/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/alcohol-minimalist-mindful-drinking-behavior-change-1372258/summer-s-greatest-hits-is-what-you-re-doing-good-enough-to-change-your-drinking-habits.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}