Mindful Drinking and Moderation in Midlife: How to Drink Less, On Your Terms
**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
What you'll get:
Mindful Moderation Solo Episodes – Deep-dives answering the questions that matter to sophisticated drinkers who want to moderate smartly:
How do I cut back when my partner still drinks at home?
What really works: willpower vs. strategy?
Why do premium alcohol-free drinks cost the same as full-strength versions?
How do I navigate social situations when I'm the only one moderating?
This podcast is for you if:
You're looking for practical advice that fits your demanding life, not another wellness overhaul
You recognise that coasting with mid-strength drinks, zebra-striping, or bookending your evening with something non-alcoholic are all valid strategies
You want better mornings without giving up celebrating life's special moments
This isn't about going completely dry or reinventing yourself. It's about keeping energy for what matters most: family, health, career, and living life on your own terms.
Join the moderation revolution happening in midlife – because while Gen Z gets the headlines, you're the one actually doing it.
“Alcohol changes everything about how a drink feels and tastes and behaves.”
“There's a lot that goes on with alcohol inside a drink that is about far more than just getting you sozzled, and when you take that away, it's going to give you a different product.”
Hello and welcome to the Low no Drinker podcast , the only twice weekly podcast , helping you to find , understand and enjoy the world of low , no and light alcohol drinks , drinkers and drinking . I'm Denise Hamilton-Mace and I am the founder , editor and host of all things Low no Drinker . This week I want to talk to you about the number one mistake that I see a lot of people making when they first start entering the world of low , no and light drinks .
But before I do , I want to say thank you . Thank you to you for listening to this show right now , because last week I received an email to tell me that , for the first time ever , the Low no Drinker podcast had made it into the top 100 in the UK alternative health podcast charts . And I was as happy and as giddy as a kid in a toy shop come candy shop , come playground . I was so blown away to not only have entered the top 100 UK charts for my category for the first time , but to be at number 71 . And that is all down to you , because you listen to this show , because you download my episodes , because you have liked the show , you've rated and reviewed , you've followed and subscribed , and every single one of those actions has helped me to get the feedback that it's really hard to get when you're a podcaster . You don't actually get a lot of feedback , you don't actually know that what you're doing is having the impact that you want it to . You just trust that you're doing the best that you can and that there'll be other people out there who you're connecting with , and the fact that I've made it into number 71 in the charts has just really reiterated to me that I'm on the right path and that there are people out there who are really taking something from what I'm doing , and I am forever grateful to you for that . So , thank you , thank you very much . If , by any chance , you haven't yet rated or reviewed the show on the podcast app that you're listening to my voice on right now , then why not ? Please go ahead and do it , and you will put yet another big goofy smile on my face .
So , with that said , let's jump into this week's episode and back to the topic , which is , as I said , the number one mistake that I see people making when they start off trying low . No drinks , in particular light alcohol drinks as well , but for this one , it's mostly about the low and no alternatives and that is when people start expecting those drinks to taste exactly like their full strength alternatives , just without the alcohol . And unfortunately , guys , it just doesn't work that way .
It is a very common retort , it's a common feedback that I hear . You know . It just doesn't taste the same and I think that part of that is to do with the naming . If you hear that something is called an alcohol-free wine or an alcohol-free spirit , your brain automatically latches onto the word that it recognizes in that sentence being wine or spirit and assumes that it's going to taste just as it did before , but it just won't get you drunk . But it's not that straightforward , as hopefully , if you've been listening to me for a while , you'll get to know by now .
Alcohol changes everything about how a drink feels and tastes and behaves . Alcohol does so much more in a drink other than just getting you pissed . That is not its only role . It impacts flavour , it impacts mouthfeel and texture . It impacts the balance of a drink . It impacts that length and how long it lasts in your mouth . It adds weight , so the drink has texture and body . It adds warmth . You know that heat that you get when you have a shot of tequila , that burn , which always makes me laugh , because nobody ever has a shot of tequila and goes oh yeah , I really like that burn . But yet when you have an alcohol-free spirit , we miss it and we think well , that's not the same , it doesn't have that kick . Alcohol adds sharpness , so without it drinks can sometimes taste lighter , thinner . They might taste a bit softer in the palate or even a little sweeter . So there's a lot that goes on with alcohol inside a drink that is far more than just getting you sozzled . A drink that is far more than just getting you sozzled and when you take that away it's going to give you a different product . Think of it a bit like decaf coffee . Right , it's the same basic flavor , it does the same basic thing inside your mouth , but ultimately it is a different experience because it is a different product .
The problem is that when you're entering this world of low , no drinks , what happens far too often is that we go in comparing rather than appreciating . We're comparing the non-alcoholic wine that we've got in our glass now to the one that we had last night , and they are two different drinks . Wines these days are averaging up to 14% ABV . If you're taking away 14% of a drink and it's got nowhere else to hide . It is not going to taste the same as your favorite Argentinian Malbec or your favorite Sancerre it just can't . It's going to be a different experience altogether , and what we need to start doing is learning to appreciate the flavors that we do find rather than mourning the flavors that we can't find . If we continue to always compare and not give the alcohol-free drink a chance and its own merit , you're never going to find something that you really love and can enjoy .
it's all about shifting expectations , and I love this . I love managing expectations . You know , when you speak to people and when you go into plans with somebody , you make arrangements . I love to be explicit , not like in a rude way , but I love to make sure that we all know where we stand and that way there is no room for unwanted surprises . So it's about managing your expectations . As soon as you stop looking for the alcohol , as soon as you stop expecting it to be a clone and start thinking of it as a brand new category , then you're going to open up this whole new world of taste experiences and you might just surprise yourself and find a whole bunch of new things that you love . It's like switching from drinking fizzy colas or fizzy sodas to really great kombuchas . Yes , they're both in the soft drink category , but they're two completely different beasts and you wouldn't compare them and expect them to do the same thing .
Taste your alcohol-free drink for what it is , not for what it isn't . So , for example , when you're drinking a wine , yes , it might not have that boozy punch , but it might have a lot of other things that you really enjoyed about wine . Depth and complexity in other ways than is just presented by alcohol , which by itself can be very one dimensional . It's what it's mixed with that actually creates the flavor , and that's what you've got to remember that the alcohol that's in your wine is the same as the alcohol that's in your beers , the same as the alcohol that's in your spirits . It's how it's been treated that has changed that flavor , and it's exactly the same with low and no alcohol drinks .
Speaker 1
So a few quick tips to help you on this journey to exploring and enjoying alcohol-free drink alternatives
, and the first one is to start with easy categories that you already enjoy . Alcohol free beers are , without doubt , the most successful drink type in this category . There are brands out there who have managed to produce alcohol free beers and ciders that taste almost exactly the same as their full strength inspiration . If you are looking for a drink that more closely represents what you used to have before and that's really important to you , then beer is definitely a category for you to start with . However , there'll be a lot of you listening who actually don't want something that replicates what they had before . You specifically want to stay away from things that remind you of the way that you used to drink before , and to those people I would say this is your playground . This is your time to go out there and explore and to try and to put some weird things together that you never thought of before . You know there are no rules with alcohol-free drinks . That's what makes them so exciting that you can do what you want and go and experiment with it all until you find what works for you .
Speaker 1
If you are a wine drinker , then I really would encourage you to take some time and try your alcohol-free wines more mindfully , go into it expecting that it will not taste like wine , particularly if you are drinking still versions . There are some amazing sparkling alcohol-free wines out there which you would be very hard-pressed to tell the difference between them and full alcohol , but that's due to the sugars that are present in sparkling wines and the carbonation , because both of those things really , really help to add body and aroma , which then adds to the flavor . But with your still wines it's a very different drinking experience . So go into
it with that in mind . Don't go looking for alcohol . Go looking for things like fruit and body and complexity and length . How long does the drink last in your mouth when you've finished your sip ? Does it just disappear or does it linger ? Does it make you want to go back for more ? These are all the things that you can be looking for to enjoy , rather than just comparing it to alcohol .
Next is give it time . Okay , so the first sip that you have might feel a bit odd . It might feel like , oh okay , this one's not working . But actually , once you give it two or three sips , once you give it a couple of minutes , once you give it a bit of time to do its thing and to work its magic , you'll actually find that there is a lot in that drink or in that flavor that you can enjoy .
Your palate will adjust , and this is worth noting as well that in time as time goes on , your palate will adjust .
Speaker 1
I , as you know , I'm not anti-alcohol . I taste alcohol on a regular basis . Every single time I taste a drink with alcohol in it , now it tastes so strong to me , even if it's just a glass of wine that I would have normally drank on the you know , on a night out or with a meal or whatever you know , even like a 12% wine tastes so strong to me because my palate has adjusted to the fact that it's not having so much alcohol . And it's a bit like smoking I mean when I used to smoke and when a lot of people smoke it impacts your mouth and it impacts your taste buds and it impacts your flavor receptors . And as you stop smoking , just as when you stop drinking , those flavor receptors are able to , for alcohol will change and your appreciation of alcohol-free flavors will grow exponentially . So it's definitely worth giving it some time . Or how many rubbish beers you've had . But you persevered , you kept trying , you tried another one and another one and another one until you found the ones that you could call your favorites . If you gave that same level of opportunity to alcohol-free drinks , I guarantee you would find drinks that will become your new favorites .
Some other things that you can bear in mind is to pair your alcohol-free drinks properly . Some of them can stand up perfectly fine on their own . Some of them are better with or without food . Some will be better with salty snacks , some will be better with savory . But isn't that just the same as with any wine that you might be trying ? Some are better with white meat , some are better with red meat , some are better with fish , some are better with desserts . So , again , it's trial and error , but make sure you are checking out how the producers are saying their drinks are best enjoyed . You know , if somebody said that this is a great wine for a summer's day , then rather than just standing in the kitchen throwing it into a tumbler , knocking it back and going , oh no , this is rubbish .
And my last tip here is to make sure to explore things outside of your normal drinking habits , of your normal drinking habits . So if you normally drink wines or beers or spirits , of course you can find lots of alternatives for that . But also within the low nose space , there are a whole range of other categories that are blooming at the moment , and I use that word on purpose , because the first one I'm going to suggest is botanical spirits . There are so many botanical brands out there that are putting a lot of time and effort into the ingredients that go into their drink to create these amazing new elixirs and flavor sensations for you . You can look at things like shrubs at kombuchas , at sparkling teas , at proxies . You know there's a lot of different types of drinks out there that are created for adult drinking experiences and adult drinking occasions that aren't designed to be a direct mimic or replica of alcohol .
Speaker 1
And if you're trying those drinks , you're already walking into it , not expecting that they'll taste like alcohol but thinking that they will taste like something that a grown-up will have . And I don't know about you , but sometimes that's all I want . I just want something that is made for me as a grown-up . I don't want to be as I was once in centre parks with my husband and my kids and you know he had a beer and they had a couple of fruit shoots and my drink selections were in the same place as theirs and it was an orange juice , an apple juice or an Orangina and I was like , well , this doesn't make me feel like a grownup . I might as well just grab a straw and a squeezy bottle and sit on the kid's side of the table . There are a lot of producers out there who are going look , I'm not trying to replicate alcohol , I'm just trying to bring in some adult flavors for some adult drinking occasions . So go and check them out and make sure you give them a fair chance to show you what they really can do for you .
Speaker 1
I am always excited to hear what you are enjoying . I might not have tried it yet myself , so I'm always on the lookout for new amazing drinks to taste . The easiest way to do that is , as I've always said , to reply to any one of my emails . Once you're on my newsletter , which you can join at lonodrinkermagazinecom forward slash free gifts Grab yourself a free gift and jump onto the newsletter . Free gifts grab yourself a free gift and jump onto the newsletter .
Speaker 1
Whilst you're there , don't forget to check out your free seven-day trial to low no drinker magazine , the number one uk magazine for so be curious and mindful drinkers , available online for free for seven days so you can check out every single back issue of the magazine ever published , or you can buy a hard copy to be sent to you anywhere in the world . That is it from me for this week . Thank you again for all of your amazing support on this journey so far . I promise to make it worth your while and to keep producing these episodes and keep working on making the show better for you Until next time . Cheers to a life less intoxicated .
