How to Drink Less

Why does sobriety feel so awkward at first? Because you're a beginner. In this episode, we're talking about one of the biggest mistakes people make when they try to cut back or quit drinking: expecting themselves to feel comfortable saying no to alcohol from day one. The truth is, you're not just learning how to stop drinking. You're learning how to relax, celebrate, socialize,...

Do you hate being told what to do? If so, this episode is for you. So many people tell me they resist cutting back on alcohol simply because they don't like rules—even rules they make for themselves. But what if drinking isn't actually the rebellious choice? In this episode, we're exploring a powerful question: Whose voice are you listening to when you choose to drink? We'll ta...

If you've ever said, "Alcohol helps me fall asleep," this episode is for you. Today we're talking about why alcohol seems to help you fall asleep, what it's actually doing to your brain and nervous system, and why so many people wake up at 3 a.m. feeling anxious, restless, and wide awake after drinking. You'll learn: the difference between sedation and restorative sle...

Today marks 2,000 sober days for me. That's 2,000 hangovers I never had. 2,000 mornings I woke up with a clear head. 2,000 opportunities to show up for my life. When I first started trying to change my drinking, I thought sobriety would give me more energy, fewer regrets, and maybe help me lose a little weight. What I got instead was so much more. In this episode, I reflect on the unexpected...

What if alcohol isn't helping you cope with your problems? What if it's helping you tolerate them? In this episode, I explore the idea that alcohol keeps us settling for lives that are smaller, harder, and less fulfilling than they could be. I talk about how drinking becomes a shortcut to temporary relief, why alcohol feels like it's helping in the moment, and how it can quietly kee...

If you're trying to drink less or quit completely, cravings can feel like the hardest part. One minute you're fine. The next, your brain is telling you that a drink sounds like the best idea you've ever had. But what if cravings aren't a sign that you're failing? In this episode, I explain what alcohol cravings actually are, where they come from, and why most people make t...

What if the problem isn’t that you can’t quit drinking… but that you keep telling yourself you can’t? In this episode, I’m challenging the belief that sobriety is something other people know how to do but you somehow don’t. We’ll talk about: the difference between “I can’t” and “I haven’t yet”; why your self-talk matters more than you think; how to break down moderation and sobriety into a set of...

Ever wonder how alcohol affects your hunger, and why overeating and overdrinking so often go hand in hand?  In this episode, you'll learn:  why one drink often turns into many (and what’s really happening in your brain); how alcohol impacts hunger, cravings, and binge eating; what to do if you’re turning to alcohol when you’re hungry; what you actually need in those moments when your brain sa...

What if focusing on what you’re “giving up” is the very thing making it harder to change your drinking? In this episode, I’ll help you shift out of deprivation and into possibility by asking one powerful question: What are you saying yes to when you say no to alcohol? We’ll talk about:  • why your brain fixates on alcohol as a “loss”;  • the psychology behind FOMO and deprivation;  • how drinking...

Is the word “addiction” keeping you stuck? In this  episode, I’m challenging a belief that many people take for granted—and that might be making it harder to change your drinking. Because labels like addict and addiction can create shame, reinforce powerlessness, and make the problem feel bigger than it is.  In this episode, we explore:  why “addiction” isn’t a clear-cut diagnosis;   how labels li...

If you’ve ever found yourself thinking, “I don’t even want to drink... so why do I still crave alcohol?” — this episode will give you a clear answer. Because the desire for alcohol isn’t random, and it’s not a sign that something is wrong with you. In this episode, I break down exactly where the desire for alcohol comes from and why it can feel so automatic—especially in certain situations, at cer...

Do you feel like you need a drink to relax, feel confident, or get in the mood for sex? You’re not alone. For many people, alcohol and sex are deeply linked. It’s the thing that takes the edge off, quiets the inner critic, and makes it easier to stop overthinking. But what if alcohol isn’t actually improving the experience the way you think it is? In this episode, I break down what alcohol is real...

If you’re trying to eat well, exercise regularly, or feel better in your body—but you’re still drinking alcohol—this episode might explain why things feel harder than they should. Because here’s what no one really talks about: We track our steps, optimize our workouts, obsess over protein, sleep, and supplements… but somehow alcohol gets a free pass. I break down what’s actually happening in your...

Why is it that when you try to drink less, you suddenly start eating more? If you’ve ever found yourself reaching for snacks instead of a drink, overeating late at night after you've had a few, or wondering if you’ve just replaced one "bad habit" with another—this episode is for you. Join me and binge eating coach Amber Abila for a breakdown of what’s actually going on when this hap...

If you’ve ever thought, “I need a drink to feel confident,” this episode will show you what to do instead. In the previous episode— 52. Alcohol and Confidence (Part 1): Is Alcohol Really Helping You Feel More Confident? —I explained why alcohol doesn’t actually create confidence; it just quiets your inner critic and numbs anxiety. Now we’re getting practical. In this episode, I’ll teach you how to...

Why does alcohol make you feel more confident—and why does that confidence disappear without it? In this episode, I break down what’s actually happening when you drink in social situations. Because alcohol doesn’t give you confidence—it changes how you experience your thoughts and feelings. We talk about:  why alcohol seems to make you more confident;   what it’s really doing in your brain (and wh...

What if your relationship with alcohol is… just that—a relationship like any other? In this episode, we explore what it really means to have a “relationship” with alcohol, and how that perspective can help you decide whether it’s time to change something. Because most people evaluate their drinking based only on quantity—how much, how often—but that’s just one small part of the picture. We talk ab...

Is red wine actually good for you? Does alcohol really protect your heart? And is expensive or organic alcohol somehow “healthier” than the cheap stuff? In this episode, we’re separating fact from fiction and looking at three common myths about alcohol that refuse to go away. Alcohol has been surrounded by a lot of marketing, cultural narratives, and half-truths over the years. Some of them sound...

If you’ve ever thought about quitting alcohol but felt scared to commit to complete sobriety, you’re not alone. Most people hesitate not because they think they can’t stop drinking. They hesitate because they believe they’ll miss alcohol forever. In this episode, we unpack the stigma around sobriety, why moderation often feels safer than quitting, and the common misconceptions about sobriety that...

When you’re trying to change your drinking habits, it’s easy to focus on what’s not working. The nights you went over your limit. The rules you broke. The intentions that didn’t stick. But what if that’s exactly what’s keeping you stuck? In this episode, I’m talking about the importance of celebrating wins—especially when you’re working on drinking less. Because if you only measure progress by how...

Is moderation possible, and how do you know if it's working? In this episode, we take a clear, non-judgmental look at moderation and what it really requires. If you’ve ever wondered whether you can moderate your drinking—or whether you should quit completely—this conversation will help you evaluate your options more honestly. We explore: what alcohol moderation actually means in practice (rul...

When I tell people I’m a hypnotist, they usually picture one of two things: stage shows with people clucking like chickens… or some kind of mind control. In this episode, I’m breaking down what hypnosis actually is, what it isn’t, and how I use it to help clients change their relationship with alcohol. If you’ve ever wondered why you keep pouring a drink even when you’ve decided not to, this is wh...

Valentine’s Day is coming up, so in this episode we’re talking about dating and drinking—and how to date when you’re sober or sober-curious. If you’re on the dating apps, going on first or second dates, or getting to know someone new, alcohol can feel like part of the deal: a drink to calm your nerves, make conversation easier, or help you feel more confident. But what if you don’t want to drink—o...

Dry January is almost over. What next? Whether you completed Dry January, stopped early, or didn’t attempt it at all, this episode will help you decide how to move forward, especially if your goal is to change your drinking in the long term. I talk about the difference between taking a break from drinking and making sustainable changes to your relationship with alcohol. While taking a break can be...

You already know what to do when it comes to your drinking. You’ve read the articles, you've downloaded the drink-tracking aps, you've saved screenshots of tips. And yet… here you are. In this episode, I talk about why having the right information isn’t the same as creating real change, and why AI chatbots can only take you so far. This is a conversation about the gap between knowing som...