Welcome to Think Thursday from the Alcohol Minimalist Podcast — where we take a moment to pause, reflect, and recalibrate. This week, we’re honoring Mental Health Awareness Month by digging into a powerful insight from Brené Brown:

In this episode, Molly explores what that space looks like in everyday life and why it might be the real reason behind your emotional exhaustion — not just your schedule.

You’ll hear:

• Why busyness has become a badge of honor in our culture
• A personal story about raising four boys and how a simple narrative shift changed everything
• The difference between behavioral misalignment and mental misalignment
• How to identify the gap between your actions and your values
• A 3-step reflection practice to gently bring your life back into alignment

If you're feeling off, overwhelmed, or like you’re going through the motions — this episode will help you reconnect with what really matters.

Reflection Prompt

Write it down. Let it guide you.

Links Mentioned

• https://www.valuescentre.com/pva (optional paid resource Molly references for identifying your top values)
• Join the Alcohol Minimalist Facebook Group for deeper discussion
• Email Molly directly: molly@mollywatts.com

Memorial Day weekend often marks the unofficial start of summer—and for many, it can also signal the return of old drinking patterns. In this episode, Molly explores how to approach holiday weekends with clarity, confidence, and a sense of peace—whether you plan to drink or not.

You’ll learn:

• Why holidays feel neurologically “loaded” and how nostalgia and social cues activate habit loops.
• How mindfulness disrupts old behavior patterns and quiets negative mental chatter by downregulating the Default Mode Network.
• The neuroscience of craving and why anticipation creates more dopamine than the drink itself.
• What to do if you overdrink—and how to reframe it without spiraling into guilt.
• Three planning prompts to help you stay intentional and proud through Monday and beyond.

Whether it’s your first alcohol-free Memorial Day or just another chance to practice moderation, this episode will help you prepare your mind, your habits, and your heart for a peaceful summer.

Referenced Experts & Resources:

• Dr. Jud Brewer, neuroscientist & author of Unwinding Anxiety and The Craving Mind
  Listen to my interview with Dr. Jud Brewer →
• Dr. Anna Lembke, psychiatrist & author of Dopamine Nation
  Listen to my interview with Dr. Anna Lembke →

Key Takeaway:
You’re not required to drink to have fun. You’re not obligated to say yes to anything you don’t want. Your relationship with alcohol is yours to define—especially on holiday weekends.

Join the Conversation:
Come join our private Facebook community:
Alcohol Minimalists: Change Your Drinking Habits

Work With Molly:
Ready for deeper transformation? Learn more about my coaching programs and resources at:
👉 mollywatts.com

In this deeply honest and science-backed episode, Molly explores a topic that often gets misunderstood in the world of personal development: toxic positivity.

While optimism, hope, and gratitude are powerful tools for creating a more peaceful relationship with alcohol—and life in general—Molly dives into the real science of why ignoring negative emotions does more harm than good.

Learn how suppressing your feelings can lead to stress overload, impaired decision-making, and disconnection, and how true emotional resilience means feeling your emotions, not avoiding them.

What You'll Learn:

• Why toxic positivity isn't helpful (and can actually be harmful)
• What happens in your brain when you suppress emotions
• How emotional suppression affects your mental and physical health
• The difference between emotional resilience and emotional repression
• A powerful, practical method to process emotions with the Four S Belief System:
  1. See – Gain awareness of what you're thinking and feeling.
  2. Soothe – Offer self-compassion and calm your nervous system.
  3. Separate – Distinguish between facts and the story your brain is telling you.
  4. Shift – Choose small, believable thoughts that help you move forward.

Takeaway Message:
You don’t have to fake being okay. Feeling your emotions fully and honestly is what allows your brain to process them and grow your resilience. It’s not about avoiding discomfort—it’s about learning to navigate it with care.

Let’s Practice Together:
Take a deep breath and ask yourself: Where have I been pushing myself to stay positive instead of allowing myself to feel honestly? Your emotional truth is the beginning of your clarity.

Resources & Links:

• Learn more about the Four S Belief System inside Molly's programs: mollywatts.com
• Free E-book: Alcohol Truths – How Much Is Safe?
• Connect with Molly on Instagram: @alcoholminimalist

Subscribe & Review:
If this episode resonated with you, share it with a friend and leave a review on Apple Podcasts or Spotify—it really helps others discover the podcast!

In this timely episode of the Alcohol Minimalist podcast, host Molly Watts takes a deep dive into a public health conversation that few people are having—but everyone should be listening to. In honor of Mental Health Awareness Month, Molly tackles the proliferation of legal but dangerously unregulated mood-altering substances that are readily available at gas stations, vape shops, and convenience stores.

From kratom and delta-8 THC to nitrous oxide and nicotine salts, Molly explains how these substances affect the brain, the risks they pose (especially to teens and young adults), and why they are anything but harmless. She shares critical scientific insights on how these substances hijack brain chemistry and emotional resilience—and why genuine peace doesn't come from a bottle, capsule, or vape pen.

This episode is both educational and urgent, equipping listeners with the awareness needed to protect themselves and their communities.

What You'll Learn:

• The science behind substances like kratom, Neptune, phenibut, delta-8 THC, and others
• Why these products are addictive—even when marketed as “natural” or “legal”
• The impact these substances have on dopamine, glutamate, GABA, and acetylcholine systems
• Why teen brains are especially vulnerable
• How these substances are a false solution to emotional distress
• A call to rethink how we cope, connect, and seek calm in a chaotic world

Key Quote:
“We are living in a world where brain-altering substances are being sold next to chewing gum—and we are not prepared. But we can be.”

Mentioned in the Episode:

• Mental Health Awareness Month
• The importance of internal emotional regulation
• Molly’s reflections on her mother’s struggles and legacy
• Resources to support your journey to peace with alcohol—and beyond

If you found this episode eye-opening, please consider sharing it with a friend, parent, or community leader. These conversations matter—and they start with awareness.

Website: www.mollywatts.com
Instagram: @alcoholminimalist
Facebook Group: Alcohol Minimalists: Change Your Alcohol Habits

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 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” drinking
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.

In this episode of Think Thursday from the Alcohol Minimalist Podcast, host Molly Watts explores the transformative mental health benefits of self-transcendence.

After recently visiting the South Rim of the Grand Canyon for the first time, Molly shares her personal experience of awe and expansion, describing how moments of transcendence can shift perspective, lighten emotional burdens, and promote mental well-being.

Drawing from Abraham Maslow’s later work on human needs, Molly explains why self-transcendence sits above self-actualization as the highest human goal. She discusses how practices that cultivate transcendence — like connecting with nature, practicing gratitude, serving others, experiencing awe, and mindful meditation — can help individuals move beyond rumination, stress, and loneliness.

Listeners will come away with practical strategies for creating small moments of transcendence in everyday life, even without traveling to iconic locations like the Grand Canyon.

Molly issues a weekly challenge to encourage listeners to experience the power of stepping outside of themselves and into a deeper connection with the world around them.

This episode is part of a special Mental Health Awareness Month series and continues the Alcohol Minimalist commitment to science-based strategies for building a more peaceful, mindful life.

Topics Covered:

• Defining self-transcendence and why it matters for mental health
• Molly’s Grand Canyon experience as a personal example of peak experience
• How Maslow’s Hierarchy of Needs evolved to include self-transcendence
• The role of transcendence in countering anxiety, depression, and rumination
• Five daily practices for cultivating transcendence

Resources and Links:

• Join the Alcohol Minimalists Facebook Group
• Work with Molly
• Related Episodes:
  • The Science of Awe

If you enjoy the Alcohol Minimalist Podcast, please share the show with a friend, leave a review on your favorite podcast platform, and connect with Molly Watts on Instagram and Facebook.

In this episode, Molly revisits a listener favorite: Undoing the Urge to Overdrink — a heartfelt and informative conversation first shared just before Thanksgiving 2023. Molly reflects on how emotional triggers, life events, and deeply rooted habits shape our relationship with alcohol — and how we can interrupt the cycle to create lasting change.

Molly also shares a poignant personal moment, connecting the episode's theme with the anniversary of her father’s passing on Thanksgiving night in 2022, making this revisited conversation especially meaningful.

This episode coincides with the launch of Just One More, Molly’s new two-week mini-course aimed at helping binge drinkers take the first powerful step toward a peaceful relationship with alcohol. (Sign-ups are open now! Check the link in the show notes.)

Key Topics Covered:

• Defining Overdrinking and Binge Drinking:
  Molly clarifies what constitutes a binge for women (4+ standard drinks) and men (5+ standard drinks) — emphasizing why even gradual consumption across a day still counts as overdrinking.
• Impact of Overdrinking Beyond Intoxication:
  How even without reaching a "drunk" state, overdrinking disrupts sleep, elevates anxiety, taxes the liver, and triggers inflammatory responses.
• Holiday Drinking Traps:
  Common ways Thanksgiving and other holidays can lull us into overdrinking patterns — and why "spreading it out" doesn’t negate its negative effects.
• Personal Reflections on Thanksgiving:
  Molly shares her experience navigating family-induced stress (especially dealing with her mother-in-law’s anxiety) without turning to alcohol, highlighting the importance of mind management.
• The Cycle of Overdrinking:
  Breaking down the behavioral patterns and emotional triggers that drive overdrinking — and how building awareness interrupts the urge before it turns into action.
• Tools for Undoing the Urge:
  Molly emphasizes key strategies:
  • Practicing mindfulness during urges
  • Choosing empathy over resentment in stressful family situations
  • Reframing thoughts to shift emotional responses
  • Focusing on gratitude and emotional resilience
• Important Reminder:
  Changing your drinking habits isn’t just about counting days — it’s about understanding your brain, managing your mind, and creating a lifestyle of peace and intentionality.

Featured Resource:

Just One More
A two-week mini-program designed to help binge drinkers interrupt old patterns and create a sustainable path toward mindful drinking.
Sign up here (link in the show notes)

Connect with Molly:

• Website: www.mollywatts.com
• Facebook Group: Alcohol Minimalists: Change Your Alcohol Habits

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 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” drinking
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.

In this week's Think Thursday episode, we explore an unexpectedly powerful topic: the science of smiling.

Is being a "natural smiler" something you're born with? Can smiling actively improve your mood, or is it just a reflection of how you feel?
And what role does a simple grin play in rewiring your brain for resilience, positivity, and emotional peace?

Molly dives into the research on genetic influences on smiling, the concept of the facial feedback loop, and the emotional benefits of practicing intentional smiles. You'll also hear a heartwarming story about how even our beloved dogs have evolved to smile at us—showcasing the profound social importance of smiling across species. If you're interested in learning how a small daily action can contribute to building emotional resilience and improving your relationship with alcohol, this episode is for you.

Key Topics Discussed:

• Is being a "natural smiler" genetic or learned?
• How smiling activates dopamine, serotonin, and endorphins
• The Facial Feedback Hypothesis: influencing emotions through physical expressions
• Smiling as a low-stakes, daily practice for emotional regulation
• How dogs evolved to recognize and return human smiles
• Why mindful smiling can be a strategic habit change tool

Why It Matters for Alcohol Minimalists:
Creating small, intentional shifts in behavior—such as practicing a mindful smile—supports the larger work of reshaping your relationship with alcohol. It’s about using neuroscience-backed techniques to create positive feedback loops in your brain, promoting calmness, resilience, and emotional flexibility.

Notable Quotes:

• "Genetics sets the stage, but your environment writes the story."
• "Smiling isn’t just a reflection of how we feel—it actively creates our mood."
• "Dogs smiling back at us is a beautiful example of how emotional connection transcends species."

Take Action This Week:

• Practice mindful smiling when you wake up in the morning, even before any external circumstances influence your mood.
• Try smiling intentionally when encountering minor irritations to train your brain toward a more resilient emotional response.
• Reflect on where you might use a simple smile to interrupt old emotional habits and create a new feedback loop.

Join the Conversation:

• Follow Molly on Instagram: @alcoholminimalist
• Join the Alcohol Minimalists private Facebook group for additional support.

Subscribe & Review:
If you’re enjoying the podcast, please consider leaving a rating and review on Apple Podcasts or Spotify—it helps more people discover the show!

Welcome (or welcome back!) to the Alcohol Minimalist Podcast with your host, Molly Watts, coming to you from salubrious Oregon!

In this final episode for Alcohol Awareness Month, Molly gets personal and shares the three major ways her drinking habits — and more importantly, her thinking about alcohol — have evolved over the years.

This isn’t just about counting drinks or cutting back to a “magical low number.” It's about creating peace with alcohol and living intentionally. Molly dives into how shifting from automatic drinking to intentional, mindful drinking has been the cornerstone of her transformation.

She also introduces her brand-new mini-program, Just One More, designed to help you rewire the "binge brain" for vacations, weekends, and parties where overdrinking used to sneak in.

If you're looking for inspiration and actionable strategies to rethink your relationship with alcohol, you won’t want to miss this episode.

Key Takeaways:

• Intentionality over Autopilot:
  Molly explains how she shifted from drinking mindlessly to making conscious, purposeful decisions about alcohol.
• Alcohol as an Option, Not a Solution:
  She no longer uses alcohol to solve problems or enhance experiences — vacations and celebrations are about the moments, not the drinks.
• Freedom Through Planning:
  Rather than feeling restrictive, planning her alcohol consumption ahead of time actually brings freedom and protects her long-term goals.
• New Program Launch!
  Get the inside scoop on the upcoming mini-program, Just One More, launching May 6th — perfect for anyone who struggles with binge drinking during "special occasions."

Resources Mentioned:

• Just One More
• Website: www.mollywatts.com
• Instagram: @alcoholminimalist
• Facebook Group: Alcohol Minimalists: Change Your Alcohol Habits

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 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” drinking
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.