Breaking decades of drinking habits in midlife isn’t about willpower – it’s about understanding triggers, actions, and rewards, and then reshaping them to work in your favour.

In this episode, I explore why habits form, why they’re so hard to undo, and how stress plays such a big role in keeping us stuck.

I share practical steps to help you swap old autopilot behaviours for new actions that actually bring relief and joy, and why progress, not perfection, is the key.

0:00 Setting the scene
1:52 Moderating in midlife
3:04 Understanding the habit cycle
7:31 The trouble with stress
8:16 Step 1 - Reduce stress
9:36 Step 2 - Take new actions
12:41 Step 3 - Be prepared
15:22 Will it work every time?

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🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com

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💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine*

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*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

In this episode of the Mindful Drinking & Moderation in Midlife Podcast, I’m busting seven of the biggest myths about moderation and mindful drinking. From the nonsense that drinking has to be “all or nothing,” to the idea that you have to count every single drink forever, or that moderation won’t do anything for your health — I’m setting the record straight.

I’ll share why drinking ‘less’ is still real change, how we can reshape decades of midlife habits, and why moderation isn’t just for the young or for people or those with “a problem.”

If you’re exploring low, no or light alcohol options, curious about mindful drinking, or just want to build a healthier relationship with alcohol, this one’s for you — packed with truths to help you live a life less intoxicated, on your own terms.

0:00 Busting Moderation Myths Wide Open

2:14 Myth 1: Moderation Isn't Real Change

4:30 Myth 2: Counting Every Drink Forever

7:57 Myth 3: Always Falling Back to Old Habits

15:02 Myth 4: You Won't Improve Your Health Unless You're Sober

18:57 Myth 5: Only For Problem Drinkers

22:18 Myth 6: Just Another Trend

25:44 Myth 7: Only For Young People

Find me on LinkedIn https://www.linkedin.com/in/denisehamiltonmace/

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👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350

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🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com

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📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com

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💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine*

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*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

This is part two of my mini-series on the true cost of alcohol-free drinks.

Last week, we pulled back the curtain on the industry economics — from research and development to supermarket shelf space.

This week, I’m shifting the focus to you as the drinker. Yes, an AF pint might cost the same as a full-strength one, but what about the money saved on late-night taxis, hangover takeaways, or rounds of shots?

Beyond that, I dig into the personal costs: lost sleep, low mood, missed workouts, strained relationships, and even burnout. Choosing alcohol-free isn’t just about the price of one drink — it’s about the long-term gains for your financial, emotional and physical health.

0:00 The Cost of Drinking Alcohol-Free pt 2
3:48 Drinking with friends
8:07 Next day costs
10:52 £62,899 in a lifetime
12:54 Personal costs: hangovers & sleep
15:58 Social & emotional costs
16:35 Work life costs & burnout
19:23 Physical costs
20:42 Cost withdrawal vs deposits

Also mentioned:
alcoholchange.org.uk

Best episode to listen to next:
#108: Costs of Drinking AF Pt1: What You’re Really Paying For

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👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350

===
🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com

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📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com

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💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine*

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*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

Time to tackle the question that comes up again and again: why do alcohol-free drinks cost so much when there’s no alcohol in them?

This is part one of a two-part mini-series on the true cost of drinking alcohol-free.

Today I’m breaking down the industry economics behind your favourite low and no drinks — from the surprising truth that alcohol is often the cheapest ingredient, to the eye-watering costs of research, development, small batch production, and simply getting bottles onto supermarket shelves.

Next time, I’ll flip the script and look at what it costs you personally to drink alcohol-free, and the impact that choice has on your life.

0:00 Why Alcohol-Free Costs the Same
2:19 Alcohol is cheap
3:26 Tradition, research & development
6:20 The technicalities of taste
9:12 Preservation and Shelf-Life Issues
11:20 Small batch production
13:20 Costs of dealcoholisation
17:42 Marketing & promotion
20:19 Distribution: supermarkets & online
25:13 Recouping the costs
26:36 Speculate to accumulate great drinks

Also mentioned:
Days*
Lucky Saint*

Best episode to listen to next:
#102. "No one wanted to work with me" Athletic Brewing's Bill Shufelt
#98. Lyre’s: The Hones

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👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350

===
🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com

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📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com

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💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine*

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*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

This week I’m joined by Ben Hill, founder of Ask More, a performance Coaching service for professional men looking to up their game across the board, to talk about masculinity, midlife, and moderation.

We dive into why so many men still struggle to open up, how beer o’clock has quietly become the male equivalent of “mummy wine culture,” and the surprising amount of time and clarity Ben reclaimed when he stepped back from drinking.

From breaking outdated norms to learning how to “stand in your power,” Ben shares practical strategies for creating a life you don’t want to escape from – whether or not alcohol is in it.

0:00 Ben's story
4:19 Is it toxic masculinity?
8:20 Questioning marketing messages
12:10 Daddy beer culture
15:32 Standing in your power
18:26 Is midlife moderation the answer?
21:34 How to get the most of your booze break
27:17 Reclaiming your time
31:16 Peeling back the filter
34:29 Find Ben
36:17 The BBQ-Q


HTTPS://WWW.LINKEDIN.COM/IN/BENHILL1/


WE ALSO TALK ABOUT:
Lucky Saint*
Cerona Cero*
Peroni 0.0*

BEST EPISODE TO CHECK OUT NEXT
#103. No One Tells You This About Drinking Less in Midlife

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👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350

===
🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com

===
📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine*

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*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

Changing the way we drink can reveal who we really are. In this episode, I explore how introverts, extroverts, and ambiverts approach alcohol differently – and how understanding your personality type can help you drink in ways that genuinely suit you.

I introduce my Four I’s Framework (Identify, Investigate, Implement, Iterate) to help you match your social energy to your drinking style, so you can enjoy your nights out (or nights in) without draining your social battery or relying on Dutch courage to get you through.


0:00 Dutch courage
2:29 Personality types spectrum
4:22 Ambiverts
8:00 Discovering my type
11:47 The Four I's Framework
15:29 Mindful drinking for your personality type


Best episode to check out to next:
#103. No One Tells You This About Drinking Less in Midlife

===
👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350

===
🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com

===
📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine*

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

In this solo episode, I’m diving into the loaded topic of moderation — and why it’s not the dirty word so many in the alcohol-free space make it out to be.

I’m sharing my own experience with passive moderation, why I never said “I’m quitting alcohol forever,” and how that gentler, more flexible approach led me to a place where I barely drink at all — without feeling deprived or like I’d failed.

This episode is for anyone who’s been told moderation doesn’t work, or that taking a break from booze only counts if it ends in total abstinence. I don’t believe that. I believe in finding what works for you, on your terms — and giving yourself the space to figure it out.

0:00 Moderation Isn't a Zero-Sum Game
3:38 Active & Passive Moderation
7:15 Taking a break from alcohol is powerful
12:12 'Learning' not 'failure'

===
👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350

===
🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine*

===
*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.

This week I’m joined by certified nutrition consultant and booze-free mixology expert Lila Volkas, who shares her brilliant five-element framework for making better alcohol-free drinks at home.

We get into why creating complexity is trickier without alcohol (and how to work around it), plus how ingredients like apple cider vinegar and citrus peels can completely transform your drink — no fancy kit required.

From her early days brewing kombucha in a student flat to leading workshops for global companies, Lila's approach blends flavour, function and a touch of wellness in every glass.

If you’re looking to elevate your weeknight wind-down or serve something special at your next get-together, this chat is packed with practical tips to help you make drinks worth savouring — booze or no booze.

0:00 Lila's story
4:05 A choice for health
6:21 Kombucha: Weird, slimy & I want some
14:59 Connecting nutrition & alcohol-free drinks
19:31 Five elements of non-alcoholic cocktails
26:57 Functionality in cocktails
29:59 Add some funk to your glass
34:30 Making things easy
39:33 Virtual & IRL classes with Lila Volkas
44:51 The BBQ-Q

LILAVOLKAS.COM // THEMOCKTAILSCHOOL.COM

WE ALSO TALK ABOUT:
Perfect Puree
All the Bitter

BEST EPISODE TO CHECK OUT NEXT
#71 The Award-Winning Sober Bartender's Guide to Non-Alc Spirits

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👋🏾 APPLY TO BE PART OF THE 4 WEEK MINDFUL DRINKING RESET BETA GROUP FOR FREE - https://form.jotform.com/252452254315350

===
🥃 Download your free guide: WHY YOU CAN'T DRINK LIKE YOU USED TO + YOUR NEW 5pm FIX - mindfuldrinkingreset.com

===
📰 READLOW NO DRINKER MAGAZINE online or in print anywhere in the world at https://www.lownodrinkermagazine.com

===
💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE - https://wisebartender.co.uk/lownodrinkermagazine*

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*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.