Alcohol Minimalist: Change Your Drinking Habits!

In this episode of the Alcohol Minimalist Podcast, Molly sits down with Dr. Charles Knowles, professor of surgery at Queen Mary University of London and author of Why We Drink Too Much.
This is a deep, science-forward conversation about why humans drink alcohol, why some people lose control while others don’t, and how culture, biology, psychology, and learning all intersect in our relationship with alcohol.
Dr. Knowles shares his personal journey through alcohol dependence, recovery, and ultimately peace—alongside the neuroscience, history, and behavioral science that explain why alcohol can quietly shift from pleasure to reliance.
If you’ve ever wondered “Why me?”, questioned your own drinking without fitting neatly into a label, or felt stuck in the gray area between “fine” and “not fine,” this conversation offers clarity, compassion, and perspective.
What You’ll Learn in This Episode
Why problematic drinking is not a moral failure or lack of willpower
The difference between reward drinking and relief drinking—and why that shift matters
Why consumption alone is a poor measure of alcohol’s impact
The Three C’s of Drinking: Consumption, Consequences, and Control
What “alcohol reliance” means—and why so many people live in this gray area
Why sobriety, abstinence, and neutrality are not the same thing
How emotional sobriety and peace are built after (or alongside) behavior change
Why understanding the brain can help some people change—and why action still matters
The role of culture, normalization, and storytelling in how we relate to alcohol
Why a period of alcohol-free time can be valuable, regardless of long-term goals
Key Concepts Discussed
Alcohol as a learned behavior, not a character flaw
Psychological dependence vs. physical dependence
Cognitive dissonance in gray-area drinking
Neuroplasticity and habit reinforcement
Emotional sobriety as a state of mind, not a rule set
Identity, agency, and discovering who you are without alcohol driving the story
Notable Quote
“Peace is an incredibly important thing—and it’s not until you find it that you realize you never had it.”
About the Guest
Dr. Charles Knowles is a professor of surgery at Queen Mary University of London, a consultant colorectal surgeon, and the author of over 300 peer-reviewed scientific publications. Why We Drink Too Much is his first popular science book, combining rigorous research with lived experience to challenge how we think about alcohol, addiction, and recovery.

Recommended Resource
Why We Drink Too Much: The Impact of Alcohol on Our Bodies and Culture by Dr. Charles Knowles
Final Takeaway
Changing your relationship with alcohol isn’t about labels, perfection, or deprivation. It’s about understanding what’s driving your behavior, questioning old narratives, and creating enough space to build peace—mentally, emotionally, and physically.
This episode is an invitation to look at alcohol with curiosity instead of judgment—and to remember that meaningful change is always possible.
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.

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In this final Think Thursday of Mostly Dry January, Molly delivers an empowering message for anyone questioning whether their efforts this month "counted." If you’ve found yourself wondering why change feels so slow, or why your results don’t match your effort, this episode is for you.
She explains why progress in behavior change is often invisible at first — especially when it comes to changing deeply ingrained habits like drinking. Backed by neuroscience, Molly reveals how your brain rewires itself through small wins, micro-pauses, and increased awareness, even if those changes aren’t yet reflected in your habits or outcomes.
Key Topics Covered
Why behavior change often doesn’t look like progress at first
The role of neuroplasticity in rewiring your brain through repetition
What researchers call latent change — and why it matters
The difference between outcomes and indicators in habit change
Subtle but powerful signs of invisible progress
How identity and self-talk begin shifting before results show up
Science Concepts Mentioned
Neuroplasticity: Your brain is shaped by repetition, attention, and intention
Amygdala down-regulation and dopamine recalibration during early behavior change
Latent change: Internal shifts that occur before external behaviors visibly improve
Invisible Wins to Look For
Pausing more often before acting on a craving
Feeling curious instead of critical when things go off-plan
More compassionate self-talk
A stronger desire to re-engage, even after missteps
Growing awareness of what drives your decisions
Weekly Reflection Prompt
What kind of progress have you made this month that no one else can see — but you can feel?
Wrap-Up Message
You don’t need to be perfect.
 You don’t need to be done.
 You just need to keep noticing.
Progress is often invisible — until it’s not.

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In this episode, Molly explores one of the most emotionally charged moments in any behavior change journey: going off plan. Whether you're trying to drink less, eat healthier, or shift any long-standing habit, that moment of “I said I wouldn’t, but I did” can feel like failure.
But what if it’s not?
Molly shares how deeply rooted perfectionist narratives — especially around alcohol — make us believe that if we slip, we must be broken, or incapable of moderation. Drawing from neuroscience and psychology, she explains how our brains create conditioned responses and how off-plan drinking isn't a diagnosis, it’s data.
You'll learn why changing your relationship with alcohol (or any habit) doesn’t require perfection — it requires compassion, curiosity, and a willingness to keep going. And you'll be introduced to the Off-Plan Plan, which is a tool  she teaches in her programs. 
What You’ll Learn
Why culturally conditioned narratives frame abstinence as the “only” answer
How your lower brain creates automatic responses to stress and emotion
The science behind why intention alone doesn’t drive behavior
What perfectionism is really about — and why it shuts down progress
How compassion and curiosity fuel lasting change
A powerful mindset reframe: Off-plan moments aren’t failure — they’re feedback
Key Quote from the Episode
“Off-plan drinking is not a diagnosis. It’s not proof that you can’t do it. It’s information. It’s data. It’s your brain telling you that something about that moment overwhelmed the tools you had available.”Weekly Reflection
When I drink off plan, what story do I immediately tell myself about who I am?And what would change if I treated that moment as information instead of evidence?Resources & Mentions
Sunnyside mindful drinking app
Previous episodes in the January arc:Fresh Start Effect (Jan 1)
Mostly Dry is Enough (Jan 5)
Neuroscience of Follow-Through (Jan 8)
From Restraint to Reward (Jan 12)
Identity Lag (Jan 15)
Emotional Freedom (Jan 19)

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.

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In this Think Thursday episode, Molly breaks down a powerful concept at the heart of sustainable habit change: micro-yeses. These are the small, often overlooked decisions that align with your long-term goals—even if they feel too minor to matter.
Whether you're working on behavior change related to exercise, diet, spending, screen time, or any other habit, micro-yeses are the building blocks of momentum. This episode explores how these tiny choices affect the brain, create identity shifts, and lead to real progress over time.

Key Topics Covered
What a "micro-yes" is and why it matters
How small decisions activate the prefrontal cortex and build new neural pathways
Why repetition, not perfection, drives real behavior change
The role of self-recognition in maintaining motivation
What behavior scientists like BJ Fogg say about starting small
Science and Insights
Micro-yeses interrupt automatic behavior loops by engaging intentional brain regions like the prefrontal cortex
Through consistent action, these moments create synaptic plasticity, helping rewire the brain for new habits
As Stanford researcher BJ Fogg notes:
“Tiny actions, repeated consistently, change identity.”
Reflection Prompt:
Where have you said yes to yourself this week, even in a small or imperfect way?
Recognize it. Count it. It matters.

Related Episodes to Explore
The Fresh Start Effect (January 1)
Neuroscience of Follow-Through (January 8)
Identity Lag: Why Your Brain Hasn’t Caught Up Yet (January 15)

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In this reflective episode, Molly explores the concept of emotional freedom—what it is, what it isn't, and how it's connected to both her personal story and the Alcohol Minimalist approach.
Recorded on Martin Luther King Jr. Day and the day after what would have been her father’s 98th birthday, Molly connects the legacies of two powerful men who shaped her understanding of what true strength looks like: calm, steady, and intentional.
You’ll learn how emotional regulation plays a critical role in creating lasting change with alcohol habits, and why your ability to pause between feeling and acting is key to sustainable freedom. Drawing from neuroscience, psychology, and her own lived experience, Molly unpacks the subtle but powerful shift from automatic drinking to intentional living.
Topics Discussed
Why emotional freedom isn’t about never feeling uncomfortable
The Viktor Frankl quote that changed Molly’s approach to habit change
How emotional avoidance and low distress tolerance fuel drinking patterns
The role of the basal ganglia in automatic habits and how to rewire it
Her father’s example of strength without reactivity
How to use the PB&J tool (Pause, Breathe, Just Ten Minutes) to interrupt urges
A deeper look into the “Figuring Out Your Feelings” chapter from Breaking the Bottle Legacy
Key Quotes
“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.”
 — Viktor Frankl “You can tell the size of a man by the size of the thing that makes him mad.”
 — Adlai Stevenson, as taught to Molly by her father
Resources Mentioned
Breaking the Bottle Legacy by Molly Watts – especially the chapter “Figuring Out Your Feelings”
Drink-Less Success: A 30-day self-paced program based in neuroscience and habit psychology
 Includes the audiobook version of Breaking the Bottle Legacy
Learn more at: mollywatts.com/drink-less-success
Weekly Reflection Prompt
What does emotional freedom mean to me right now?
Not in theory. Not for the future. But right now.
Ask yourself:
Where am I reactive?
Where could I create more space?
What would it look like to respond instead of escape?
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.

★ Support this podcast ★