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PODCAST

Mindful Drinking & Moderation in Midlife: How to Drink Less, On Your Terms

Denise Hamilton-Mace

**A Spotify "Rising Star" show** How do I drink less without quitting completely? What"s the difference between low, no and light alcohol drinks? Why can"t I drink like I used to? 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

health & fitness alternative health

All Episodes

4:45

119: Going Daily for December

Mindful Drinking & Moderation in Midlife: How to... ·

2025/11/11

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/This December, I'm taking the podcast daily throughout the festive season.From December 1st, I'll be delivering short, focused episodes created to support your mindful drinking journey through what can be the most challenging time of year for mindful drinkers. Each bite-sized episode will give you practical tips, motivation, and strategies to navigate

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19:38

118: Why You Can’t Drink Like You Used To

Mindful Drinking & Moderation in Midlife: How to... ·

2025/11/05

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/If you've ever wondered why that glass of wine or pint of beer hits differently now than it did ten years ago, this episode breaks down the reality behind why midlife drinking hits differently. I explore three critical body changes that make alcohol more potent as we age: declining water content (dropping from 60% to 50% by our 50s), hormonal shifts during

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43:44

117: Inside the Asahi / Peroni 15% Alcohol-Free Mission

Mindful Drinking & Moderation in Midlife: How to... ·

2025/10/29

Sign up to the Low No Drinker Mindful Drinking Advent Calendar for free and get ready for your best (adult) Christmas yet! - https://www.lownodrinker.com/mindfuladventThis week, I’m joined by Andy Wingate, Asahi UK’s Director of Category, for a fascinating deep dive into the world of big beer and its growing commitment to the alcohol-free market for the companies leading alcohol-free beers, Peroni 0.0 & Asahi Super Dry 0.0.We get into the real-world challenges the brand faces in bringing 0.0

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25:09

116: Mindful Drinking Nights Out: The 3-Stage...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/10/22

Take the 90-second quiz to find out your midlife drinking motivators + get your free bonus https://www.lownodrinker.com/===If you’ve decided to drink differently but still want to enjoy your social life, this episode is your ultimate guide to mindful nights out. I walk you through how to plan before, during, and after your evening so you can stay in control and still have fun.From setting clear intentions and managing expectations with friends, to communicating with the bar staff and why staying

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22:58

115: Will Your Relationship Survive You Drinking Less?

Mindful Drinking & Moderation in Midlife: How to... ·

2025/10/15

Take the 90-second quiz to find out your midlife drinking motivators + get your free bonus https://www.lownodrinker.com/Changing your drinking habits doesn't just affect you – it impacts your partner too. Today, I'm exploring why your other half might be struggling with your decision to drink less, even when they have the best intentions. From fears about losing shared rituals to worries about their own drinking habits being challenged, I break down nine key concerns partners face and,

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42:47

114: £800 Million Lost, Over-55s Join In & Why...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/10/08

Katy Moses, founder of KAM Insight, joins me to unpack the latest findings from their groundbreaking "Drinking Differently" report, produced in partnership with Lucky Saint. Katie reveals why moderation—not abstinence—is the real story driving the low and no revolution, with 76% of UK adults actively employing tactics to reduce alcohol intake. We explore the £800 million opportunity pubs are missing by defaulting to tap water, why the over-55s are finally joining younger generations in

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21:55

113: Thinking of Doing Sober October? There's a...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/10/01

With Sober October starting today, I'm exploring when (and if) you should take a break from alcohol. Why designated challenges like Dry January and Sober October get criticism, particularly when people restrict their entire social life and end up miserable, and share what actually makes these alcohol-free breaks successful. The truth? There's never a perfect time to take a break, so stop waiting for your calendar to magically clear. I reveal why white-knuckling through 30 days only to

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15:15

112: Why I Was Rejected For Moderating And How You...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/09/24

Rejection stings, especially when you're changing your drinking patterns and facing family expectations or shifting friendship dynamics. After being turned down by a podcast host because of my moderation stance, I dive into how the fear of rejection holds us back from making choices that truly serve us. In this episode, we’ll unpack how family expectations, workplace pressure, and the subtle shifts in friendship dynamics can challenge your resolve to drink differently. Tune in to learn why some

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20:19

111: Drinking on Autopilot: How Daily Stress Fuels...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/09/17

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 scene1:52

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29:07

110: 7 Myths About Moderation That Stop You Drinking...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/09/10

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

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23:39

109: Costs of Drinking AF Pt2: £62,899 Burnout

Mindful Drinking & Moderation in Midlife: How to... ·

2025/09/03

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

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29:18

108: Costs of Drinking AF Pt1: What You’re Really...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/08/27

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

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39:22

107: Masculinity, Mental Health, and Moderation with...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/08/20

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

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21:30

106: Introvert, Extrovert, Ambivert: 4 Steps to Match...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/08/13

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

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14:49

105: Defending Your Right to Moderate in an...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/08/06

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

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49:21

104: 5 Secrets to Better Mocktails at Home with Lila...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/07/30

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

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45:39

#103. No One Tells You This About Drinking Less in...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/07/23

Let’s dive into some little-discussed truths about changing your relationship with alcohol that nobody talks about. From disrupted sleep and mood swings in those first crucial weeks, to navigating shifting friendships and social dynamics, I'm not sugarcoating anything. I explore how your taste buds will literally change, why you'll discover more about yourself than ever before, and how this journey impacts everyone around you - not just you. Most importantly, I address why midlife drinkers

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50:03

#102. "No one wanted to work with me" - Athletic...

Mindful Drinking & Moderation in Midlife: How to... ·

2025/07/16

Bill Shufelt, co-founder of Athletic Brewing, joins me to share the remarkable journey behind America's leading non-alcoholic beer brand.From his personal decision to stop drinking 13 years ago to building a business that's now outselling major breweries, Bill's story is one of identifying a genuine market gap and relentlessly pursuing quality.We explore Athletic's brewing philosophy, their expansion into the UK market (including that exciting Arsenal partnership), and why Bill

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2:02

Welcome to the new show!

Mindful Drinking & Moderation in Midlife: How to... ·

2025/07/09

Welcome to the Mindful Drinking & Moderation in Midlife Podcast. I'm so glad you're here. We're about to go on a life-changing journey together. The destination: A life less intoxicated! === 📰 SUBSCRIBE TO LOW NO DRINKER MAGAZINE ONLINE OR IN PRINT ANYWHERE IN THE WORLD === 💰 Get 10% off drinks at Wise Bartender* & Dry Drinker* with code LOWNODRINKERMAGAZINE === *Some links are affiliate links, and if you click through and make a purchase, Low No Drinker may earn a commission.

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33:29

#101. 10 Steps to Mastering Your Dry Month Challenge

Mindful Drinking & Moderation in Midlife: How to... ·

2025/07/09

In this episode, I’m sharing 10 practical strategies for not just surviving but thriving during any alcohol-free challenge, whether it's Dry January, Sober October, or your own personal experiment. Drawing from years of trial and error plus insights from the Low No Drinker community, I cover everything from prioritising sleep and movement to exploring the brilliant world of alcohol alternatives. This isn't about white-knuckling through 31 days – it's about creating a proper toolkit

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