**A Spotify 'Rising Star' show** Practical moderation for the way you want to live. Why can't I drink like I used to? How do I drink less without quitting completely? Should I go for low, no or light alcohol drinks? Why do alcohol-free drinks cost so much? If you're in your 30s, 40s, 50s or beyond and asking these questions, this is your podcast. Welcome to the essential show for midlife adults who want to drink less, on their own terms—without the pressure to quit completely, follow rigid rules, or label themselves as sober. I'm Denise Hamilton-Mace, your mindful drinking mentor, writer and public speaker on all things low, no and light. Each week, I help stressed parents and busy midlife adults navigate their relationship with alcohol through practical approaches grounded in real-world experience and behaviour change strategy, not willpower or wellness culture
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What is Mindful Drinking and Moderation in Midlife: How to Drink Less, On Your Terms?
Mindful Drinking and Moderation in Midlife: How to Drink Less, On Your Terms is a health podcast hosted by Unknown Host, with 197 episodes on record and a Required Pod Score of 80.
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Unknown Host hosts Mindful Drinking and Moderation in Midlife: How to Drink Less, On Your Terms, a health show with 197 episodes published.
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Episode #197
197. Is Taking a Break from Alcohol the Best Way to Drink Less?
Sep 30, 202632 min
Send me a message Taking a month off booze is the most obvious place to start drinking less. But is it teaching you the wrong thing? Sober October, Dry January, a few alcohol-free weeks until your holiday or your birthday: a booze break is how so many of us start changing the way we drink, and there are some really good reasons for that. But if you know you still want alcohol in your life, and what you're after is learning how to moderate, is a clean break from alcohol the best way to get there? I'm weighing up the pros and cons of taking a break from alcohol, from the simplicity of having just one rule to the all-or-nothing thinking that can come with it, and what a month of white-knuckling your way through actually teaches you about drinking less once it's over. I've also got five questions to ask yourself before you circle a date in the diary, so you can work out whether a booze break is the right first step for you. By the end of this episode you'll know: Whether a booze break like Dry January or Sober October is the right way to start drinking less What a month off alcohol can (and can't) teach you about moderation What to do if you have a drink halfway through your dry month How to stop your break becoming a countdown to your next drink How to plan for day 31, so you don't slide straight back into old habits 0:00 Should You Take A Booze Break? 3:22 Why You Want To Take A Booze Break 6:05 The Pros Of Taking A Break From Alcohol 7:16 Space To Think 8:49 Know How You Feel 10:12 Practice Your Sober Socialising 11:46 The Cons Of Taking A Break From Alcohol 12:06 All-Or-Nothing Thinking 14:21 Not Living A "Normal" Life 16:10 White-Knuckling Your Way Through 18:03 Are You Practising The Right Skill? 20:01 Five Questions To Decide If A Booze Break Is Right For You 28:46 Final Question Best episodes to listen to next: 195. Are You Overcomplicating Your Moderation? - https://www.mindfuldrinkinginmidlife.com/2229527/episodes/19810720 163. 5 Questions to Ask Yourself About the Pros & Cons of Different Moderation Techniques - https://www.mindfuldrinkinginmidlife.com/2229527/episodes/18671408 === ✅ Get the Beginner's Guide to Mindful Drinking - https://lownodrinker.com/mindful-drinking-beginners-guide/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13
196. Do You Have to Tell People You’re Drinking Less?
Sep 23, 202617 min
Send me a message Do you actually owe anyone an explanation for what's in your glass? Working out who to tell, when to tell them, and how much detail they actually need is one of the trickier parts of changing your relationship with alcohol, especially when the people closest to you aren't automatically on board. I'm talking through how to figure out who genuinely needs to know versus who doesn't, what to do when a partner, parent or sibling reacts with pushback rather than support, and why the timing of that conversation matters just as much as the wording. I also get into the exact kind of language that tends to land well with the people you love, versus the kind that puts them straight on the defensive. By the end of this episode you'll know: How to work out who actually needs to know about your choice to drink less What to do when someone you love doesn't react the way you'd hoped The best (and worst) times to bring this conversation up with a partner or family member How to talk about drinking less without sounding like you're justifying yourself Why you don't owe anybody an explanation for your own drinking choices 0:32 Why Telling People Feels Hard 3:33 Who Needs To Know And Why 5:35 Handling Pushback And Awkward Reactions 9:25 When To Engage & When To Walk Away 12:12 8 Tips For Talking About Your Choice To Drink Less 15:08 The Power Of Choice 15:55 The Beginner's Guide Best episode to listen to next: 161. The Real Reason Your Friends Can’t Take ‘No’ for an Answer - https://www.mindfuldrinkinginmidlife.com/2229527/episodes/18674312 === Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === Get the Beginner's Guide to Mindful Drinking - Launching Soon - https://lownodrinker.com/ *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.
Send me a message Trying to overhaul your drinking, your diet, your fitness, your finances and your family life all in the same fortnight is a guaranteed route to burnout, not moderation. I'm making the case for doing less, not more, when it comes to changing how you drink. Rather than trying to build the perfect mindful drinking rulebook — a drink limit, an exchange plan, a list of comebacks, a whole new menu of alcohol-free options — I'm breaking down why picking one single focus and following it through is the thing that actually makes moderation stick long-term. I share the three practical ways I simplify my own approach to drinking less: keeping the rules basic, making the decision long before I'm anywhere near a bar, and always having one reliable fallback drink in my back pocket for whatever venue I end up in. By the end of this episode you'll know: Why trying to change everything about your lifestyle at once usually backfires How to stop overcomplicating your own moderation rules Why deciding what you'll drink before you leave the house beats deciding at the bar What a "fallback drink" is and why every mindful drinker needs one How to keep your mindful drinking approach simple enough that it actually lasts 0:00 The Case For Simplification 2:38 Pick One Priority And Build 4:43 Keep Rules Simple 7:41 Decide Before You Go 9:46 Choose A Fallback Drink 12:41 Simplicity Makes It Stick === Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === Get the Beginner's Guide to Mindful Drinking - Launching Soon - https://lownodrinker.com/ *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.
194. 4 Weeks to Change Your Relationship With Alcohol: Inside The Reset
Sep 9, 202623 min
Send me a message Is a moderation programme just a sobriety programme wearing a different outfit? Not this one. This episode is a proper look back inside the 4-Week Midlife Mindful Drinking Reset. I talk through why I built it, who it's actually for (middle-lane drinkers, not people chasing a recovery label), and what happens across each of the four weeks. From unpacking your current drinking patterns and busting the myths keeping you stuck (one of my favourite things to do), to setting boundaries without over-explaining yourself, breaking the stress-drinking loop, and building something that actually sticks rather than falling apart by week two. I also share some genuinely lovely feedback from people who've been through it. By the end of this episode you'll know: What the four-week midlife mindful drinking reset is (and what it very deliberately isn't) What's covered across each of the four weeks, from awareness and boundaries to stress and building your new normal How the daily emails, tasks, podcast and book actually work together What other people going through the reset have found the most valuable part of it How to find out more if you want to take it further yourself 2:11 Why The Four-Week Reset Exists 6:10 No Labels, No Prizes, No Shame: What the Rest Is Not 7:38 Who the Reset Is For 8:31 How the 4-Week Reset Works 12:34 Week-By-Week Reset Roadmap 18:32 Stories Of Change From Students 21:04 Take the Next Steps Also mentioned: The Summer Series, episodes 187 - 192. === Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === ️ Become a Vault member to get access to the moderation tools that actually help - https://mindfuldrinking.substack.com/s/the-vault === ✏️ Come hang out with me on Substack - https://mindfuldrinking.substack.com/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.
193. Everyone’s Asking: How Moderation Looks Long Term?
Sep 2, 202616 min
Send me a message Cutting down instead of quitting altogether — does it actually make a difference? That's the question that kicks off the final week of the summer series, and the honest answer is: it depends, but probably more than you think. This last instalment covers the five most asked questions as people move from giving mindful drinking a go to actually making it stick: what counts as a meaningful reduction, which benefits tend to show up first, whether weight loss follows, how tolerance and taste change the longer you do this, and what it actually takes to keep going once summer's over. There's also a full recap of every takeaway from the last six weeks, for anyone who wants the whole series in one place. By the end of this episode you'll know: Whether cutting down rather than quitting can genuinely make a difference Which benefits of drinking less usually show up first, and why Why weight loss isn't guaranteed when you cut back, and why that's completely normal How your alcohol tolerance and taste can shift the longer you drink differently What it actually takes to make these changes last beyond summer 0:00 Summer Series Finale Kick-Off 1:06 Will Cutting Down Make A Difference? 3:22 Early Wins When You Drink Less 6:30 Weight Loss Expectations And Reality 9:39 Alcohol Tolerance And Taste Shifts 11:00 Making Changes Last Past Summer 14:09 End Of Summer === Ready for real change in the way you drink? - https://www.lownodrinker.com/4weekreset === ️ Become a Vault member to get access to the moderation tools that actually help - https://mindfuldrinking.substack.com/s/the-vault === ✏️ Come hang out with me on Substack - https://mindfuldrinking.substack.com/ === ❓ Take the Midlife Drinking Triggers Quiz - https://quiz.tryinteract.com/#/68dd33385bb4a20015996a13 === *Some links are affiliate links. If you make a purchase, I may earn a commission that helps me keep the show going. Thank you.
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