{"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":"Your Evening Brain: Work With It - Not Against It","slug":"your-evening-brain-work-with-it-not-against-it","published_at":"2026-07-27T05:30:00+00:00","page_url":"https://stenobird.com/podcast/alcohol-minimalist-mindful-drinking-behavior-change-1372258/your-evening-brain-work-with-it-not-against-it","show_page_url":"https://stenobird.com/podcast/alcohol-minimalist-mindful-drinking-behavior-change-1372258","url":"https://share.transistor.fm/s/fbf695e2","audio_url":"https://pdst.fm/e/dts.podtrac.com/redirect.mp3/media.transistor.fm/fbf695e2/3857a9f7.mp3","summary":"Why does the commitment you make over your morning coffee sometimes feel so much harder to keep after dinner? In this episode, Molly explores the neuroscience behind what she calls your Evening Brain —the version of your brain that's been making decisions, solving problems, and managing life all day long. Instead of seeing evening struggles as a lack of willpower, you'll learn why your brain naturally leans toward familiar habits when mental resources are lower, and how planning ahead can become an act of self-support rather than self-control. In this episode, you'll learn: Why your brain makes different decisions in the morning and at night How mental fatigue influences habits and decision-making Why planning ahead isn't about restriction—it's about support A simple mindset shift that can make evenings feel less like a battle One question to ask yourself each morning to help your future self This Week's Takeaway Before your day gets busy, ask yourself: What can I do right now that will make tonight a little easier? Supporting your future self isn't about having more willpower—it's about working with the brain you have, not the one you wish you had. Resources Mentioned Sunnyside Sunnyside Med Until next time, choose peace. 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 interac…","meta_description":"Why does the commitment you make over your morning coffee sometimes feel so much harder to keep after dinner? In this episode, Molly explores the neurosci…","key_points":[],"chapters":[],"topics":[],"duration_seconds":881,"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/your-evening-brain-work-with-it-not-against-it/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/your-evening-brain-work-with-it-not-against-it.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}