In this week’s Think Thursday, Molly dives into the fascinating role of dopamine—a neuromodulator at the core of motivation, habits, and long-term satisfaction. With Dryuary underway, this episode is your guide to understanding how dopamine works, why it influences how you feel during a break from alcohol, and what you can do to naturally boost dopamine levels.

What You’ll Learn:

• Why dopamine is more about seeking rewards than experiencing them.
• How activities like eating, exercise, and alcohol affect dopamine differently.
• Why Dryuary can leave you feeling flat and how to overcome it.
• Science-backed strategies to balance dopamine and feel motivated, including movement, mindfulness, and effort-based rewards.

Key Takeaways:

1. Dopamine loves novelty and challenges—use Dryuary to explore new activities.
2. Movement and creativity are powerful tools to reset your dopamine system.
3. Social connection and gratitude are key to lasting happiness.
4. Celebrate your progress, focus on what you’re gaining, and shift your mindset to boost joy and satisfaction.

Resources Mentioned:

• Healthy Dopamine Boosters Guide: Download this free guide packed with simple, science-backed ways to support your brain during Dryuary and beyond. [Download here].
• Sign up for free group coaching sessions during Dryuary: [Subscribe here].

Connect with Molly:

• Website
• Facebook Group: Alcohol Minimalists – Change Your Drinking Habits

Next Steps:
If you’re navigating Dryuary or exploring your relationship with alcohol, this episode is a must-listen. For more support, grab the Healthy Dopamine Boosters Guide and join the free coaching sessions this month.

Choose peace, and have a great week!

In this episode of The Alcohol Minimalist Podcast, we're diving deep into the recent advisory issued by the US Surgeon General regarding alcohol and its link to cancer risk. Molly explores the science behind the headlines, unpacking the data and presenting a balanced view to help you make informed decisions about your drinking habits.

We cover:

• A breakdown of the Surgeon General's advisory on alcohol and cancer, including the seven types of cancer linked to alcohol consumption.
• Understanding absolute risk vs. relative risk when evaluating cancer risk associated with alcohol.
• The carcinogenic effects of ethanol and how alcohol influences our DNA, inflammation, and hormone levels.
• How taking part in “Dry January” offers more than just a break from alcohol—it’s a chance to evaluate your habits and redefine your relationship with drinking.
• Why focusing on the why behind your drinking habits can lead to sustainable change.

Plus, Molly shares practical tips for navigating your journey as an Alcohol Minimalist, offering strategies to reduce drinking without judgment.

Resources Mentioned in This Episode:

• [Surgeon General’s Advisory on Alcohol and Cancer Risk (PDF)]
• [Sunnyside App] – Molly’s top pick for tracking your drinking and creating sustainable change.
• Podcast Episode on Global Risk

Key Takeaways:

1. Even small amounts of alcohol can increase the risk for specific cancers, including breast cancer for women and esophageal cancer for everyone.
2. The importance of personalizing your approach to Dry January—whether fully alcohol-free or simply adding more alcohol-free days.
3. How shifting from shame-based narratives about alcohol to informed, science-forward thinking empowers you to take control of your habits.

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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.

Episode Summary:
In this Think Thursday episode, host Molly Watts explores the profound impact of chronic stress on the brain and its implications for behavior change. Molly delves into the role of the amygdala, the brain's stress responder, and how "amygdala hijacking" can derail rational thinking and decision-making. Drawing on concepts from her book Breaking the Bottle Legacy and the insights of Dr. Aditi Nerurkar, Molly explains the science behind chronic stress and offers actionable strategies to manage it effectively. Whether you're working on your relationship with alcohol or tackling other habits, this episode is packed with insights to help you re-engage your logical brain and make intentional choices.

What You'll Learn in This Episode:

1. The Role of the Amygdala:
   • How the amygdala processes emotions, especially fear and anxiety.
   • The concept of "amygdala hijacking" and its impact on rational thinking.
2. Chronic Stress and Its Effects:
   • How chronic stress keeps the amygdala in a state of heightened alertness.
   • The ways chronic stress impairs the prefrontal cortex, making it harder to think clearly and resist impulses.
3. Behavior Change and Chronic Stress:
   • How stress interferes with the Behavior Map-Results Cycle from Breaking the Bottle Legacy.
   • The importance of recognizing and addressing learned stress patterns.
4. Actionable Strategies to Manage Chronic Stress:
   • Mindfulness and Cognitive Reframing: Learn to reframe stress-driven thoughts constructively.
   • Deep Breathing: Activate your parasympathetic nervous system with a simple breathing exercise.
   • Physical Activity: Discover how movement reduces stress hormones and boosts endorphins.
   • Connection: Understand the power of social support in accessing your logical brain.

This Week’s Action Step:
Choose one stress-reducing practice to implement daily this week. Molly recommends starting with deep breathing:

• Inhale for 4 counts, hold for 4 counts, and exhale for 6 counts.
• As you breathe, scan your body for tension and visualize releasing it with each exhale.
• Do this in the morning, after work, or before bed for a simple yet powerful way to manage stress.

If you take on this challenge, share your experience in the Alcohol Minimalist Facebook group or email Molly at molly@mollywatts.com.

Resources Mentioned:

• Breaking the Bottle Legacy by Molly Watts
• Dr. Aditi Nerurkar’s work on stress and resilience
• Alcohol Minimalist Facebook Group

Connect with Molly:

• Website: www.mollywatts.com
• Email: molly@mollywatts.com
• Facebook: Alcohol Minimalists Facebook Group

Take the Next Step:
If you enjoyed this episode, leave a review and share it with someone who might benefit from learning about the science of chronic stress and behavior change.