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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 mental health

All Episodes

17:18

155. Identity Crisis: Does Drinking Less Mean...

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

2026/02/04

Hi, text me anytime 🤗When you're changing your drinking habits in midlife, the challenge isn't just about the alcohol itself—it's about the identity you've built around it. In today’s episode, I explore the deep-rooted connection between alcohol and how we see ourselves, from the drinks we choose to project confidence to the role booze plays in our closest relationships. This tackles the fear that reducing alcohol intake means reducing who you are, and why that's simply not

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3:15

154. Introducing Drinks 101: Making Low/No Make Sense

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

2026/02/02

Text me your messageChoosing low, no and light drinks to support your mindful drinking lifestyle shouldn’t feel like an exam. And yet here we are — staring at menus, shelves and online shops trying to work out what *any* of it actually means.So this is a quick heads-up episode to introduce *Drinks 101*A new short-form mini-series coming to the Mindful Drinking & Moderation in Midlife podcast.Rather than replacing our regular Wednesday mindset time together, Drinks 101 will be an extra mini-sode

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26:32

153. Are You Too Old For Mindful Drinking?

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

2026/01/28

Text me your messageMidlife drinking habits can feel set in stone after decades of established routines, but that doesn't mean change is impossible. In this episode, I explore whether you're ever too old to start moderating your drinking, tackling the unique challenges we face in our 40s, 50s, and beyond.From breaking ingrained habits to navigating peer pressure with long-established friend groups. I share the inspiring story of Eamon, a 77-year-old Irishman who removed alcohol from his

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19:23

152. Reduce, Replace, R… The Third R of Mindful Drinking

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

2026/01/21

Text me your messageEveryone bangs on about the first two Rs of mindful drinking – reduce and replace. But what about the third? This week, I'm tackling the missing piece of the moderation puzzle that nobody talks about: remove. I'm not talking about removing alcohol entirely (unless that's your goal). I'm talking about removing all the negative rubbish that comes with choosing to drink differently – the shame, the embarrassment, the social pressure, and that perfectionist trap

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23:44

151. Quitter’s Day: Busting the Dry January Myths...

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

2026/01/14

We're smack bang between Quitter's Day and Blue Monday - that dreaded mid-January slump when Dry January motivation nosedives and everything feels a bit meh. You’re not alone. In this episode, I’m diving into the top Dry January myths that make the challenge feel harder than it needs to be—like thinking you have to be completely sober, believing one drink means you’ve failed, or assuming your social life is over.Discover how these all-or-nothing beliefs can sabotage your motivation, and

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39:25

150: Dry January: The Pros, The Cons & The Sunnyside...

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

2026/01/07

Nick Allen, co-founder and CEO of Sunnyside, joins me to explore why traditional Dry January might be setting us up to fail—and what we can do about it. We discuss Sunnyside's "dry-ish January" approach that prioritises sustainable habit change over perfectionism, examining why February often sees people drinking more than ever after a month of white-knuckling through abstinence. Nick shares insights on breaking decades-long drinking patterns, the limitations of willpower, and why

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6:02

Mindful Drinking New Year’s Eve: End the Year on Your...

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

2025/12/31

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/This New Year’s Eve episode closes out a full season of festive mayhem with one simple message: the night only matters if it feels right to you. Whether December was dry, mindful, lighter, messier than planned, or somewhere in between, what counts is how it compares to your own intentions — not anyone else’s highlight reel. Tonight isn’t about FOMO or mythology or

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7:00

Mindful Drinking Advent 26: Boxing Day: The Second...

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

2025/12/26

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/On this surprise bonus Day Twenty-Six of the Mindful Drinking Advent, we talk about Boxing Day — the often-forgotten second wave of Christmas. Whether you’re feeling a bit rough after yesterday or quietly proud of how you handled it, today is about kindness, not punishment. This episode gives you permission to slow down, hydrate, move gently, eat something real, and

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2:21

Mindful Drinking Advent 25: Merry Christmas — Enjoy...

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

2025/12/25

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/On Day Twenty-Five of the Mindful Drinking Advent, we’ve made it to Christmas Day, and the message is simple: enjoy yourself. There’s nothing to track, nothing to analyse, and nothing to fix. This episode is a reminder to be present, grateful, and kind to yourself after everything you’ve navigated this December. Whether you’re surrounded by family, catching up with

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5:26

Mindful Drinking Advent 24: Christmas Eve - Rest Now,...

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

2025/12/24

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/On Day Twenty-Four of the Mindful Drinking Advent, it’s time to stop, breathe, and slow everything down. Christmas Eve is charged with excitement, pressure, nostalgia, and logistics — but it doesn’t need to be fuelled by exhaustion or overdoing it. This episode is a gentle reminder to rest, enjoy something you genuinely love, and protect tomorrow by keeping tonight

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7:42

Mindful Drinking Advent 23: Travel Tactics for a...

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

2025/12/23

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/On Day Twenty-Three of the Mindful Drinking Advent, we focus on travel days — one of the most overlooked trigger points of Christmas. From packed trains and traffic jams to airport bars and trolley services, this episode explains why planning ahead matters if you want to arrive feeling energised rather than depleted. You’ll hear practical travel tactics, from

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5:41

Mindful Drinking Advent 22: Hosting with Ease and...

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

2025/12/22

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/On Day Twenty-Two of the Mindful Drinking Advent, we talk about hosting — and how to do it with ease, generosity, and inclusion. This episode shows you how to set up your drinks space so low, no and light options carry the same weight as alcoholic ones, making everyone feel welcome without creating more work for yourself. From stocking variety to making drinks

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6:02

Mindful Drinking Advent 21: Redefining “Treat Yourself”

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

2025/12/21

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/On Day Twenty-One of the Mindful Drinking Advent, we rethink what “treat yourself” really means. This episode challenges the idea that indulgence has to involve alcohol, and asks a simpler question: Does it actually make you feel better? You’ll explore how to choose treats that restore rather than deplete — from low/no drinks and better sleep to time alone, movement,

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5:53

Advent 20: Surviving the Chaos of Family Without...

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

2025/12/20

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/On Day Twenty of the Mindful Drinking Advent Series, we talk about family pressure — the noise, the mess, the emotional labour, and the temptation to use alcohol just to take the edge off. This episode is a reminder that presence matters more than perfection. You’ll explore how letting go of impossible standards, taking micro-escapes, and choosing to join in rather

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6:32

Advent 19: Set Yourself Up to Succeed at Home

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

2025/12/19

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/On Day Nineteen of the Mindful Drinking Advent Series, we focus on preparation — the difference between struggling through December and genuinely enjoying it at home. As work parties wind down and family time ramps up, this episode explains why stocking your fridge, upgrading your glassware, and thinking like a bar rather than relying on willpower makes drinking

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4:36

Advent 18: Wake Up Winning (But Don’t Be That Guy)

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

2025/12/18

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/On Day Eighteen of the Mindful Drinking Advent Series, we talk about morning wins — those glorious, clear-headed starts after a night where you stuck to your intentions. This episode is a reminder to enjoy that feeling without turning it into a sermon. Not everyone is ready for the same choices at the same time, and no one ever changed because they were shamed. Lead

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4:50

Advent 17: You Don’t Need Dutch Courage

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

2025/12/17

GET READY FOR YOUR BEST (ADULT) CHRISTMAS YET & GET YOUR FREE MINDFUL DRINKING ADVENT CALENDAR AT http://mindfuldrinkingadvent.com/On Day Seventeen of the Mindful Drinking Advent, we tackle festive exhaustion and the myth of Dutch courage. When you’re tired, overstretched, and running on fumes, alcohol can feel like the thing that helps you keep going — but this episode questions whether it was ever really doing the work. You’ll explore the difference between energy and permission, how alcohol

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6:28

Advent 16: Finding Alcohol-Free Drinks You Genuinely...

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

2025/12/16

YOUR DATA, YOUR CHOICE: WEIGH UP THE TRUE IMPACT OF DRINKING FROM LIGHT – MEDIUM – HEAVY DAYS WITH THE DRINKING IMPACT CALCULATOR AT https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculatorOn Day Sixteen of the Mindful Drinking Advent, we’re talking about just how far low, no and light alcohol drinks have come — and why if you’ve tried one, you definitely haven’t tried them all.This episode encourages you to keep an open mind, experiment like you once did with full-strength drinks,

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5:40

Advent 15: Protect Your Sleep, Protect Yourself

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

2025/12/15

YOUR DATA, YOUR CHOICE: WEIGH UP THE TRUE IMPACT OF DRINKING FROM LIGHT – MEDIUM – HEAVY DAYS WITH THE DRINKING IMPACT CALCULATOR AT https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculatorOn Day Fifteen of the Mindful Drinking Advent, we focus on sleep — the foundation that quietly holds everything else together. This episode explains why the nightcap myth persists, how alcohol interferes with REM sleep and recovery, and why poor sleep makes every drinking decision harder the next

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5:09

Advent 14: Your Mid-Month Check-In

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

2025/12/14

YOUR DATA, YOUR CHOICE: WEIGH UP THE TRUE IMPACT OF DRINKING FROM LIGHT – MEDIUM – HEAVY DAYS WITH THE DRINKING IMPACT CALCULATOR AT https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculatorOn Day Fourteen of the Mindful Drinking Advent, it’s time for a mid-December check-in. This episode invites you to pause, take stock, and notice what’s genuinely different for you this year — better sleep, clearer mornings, fewer regrets, or simply fewer moments you wish you could rewind. You’ll

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