Mindful Drinking and Moderation in Midlife: How to Drink Less, On Your Terms
**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 Hamilton-Mace, your mindful drinking mentor, magazine editor, 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?
- 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?
- What really works: willpower vs. strategy?
Drinks 101 Mini-Series – Short educational episodes demystifying the confusing world of low and no alcohol drinks:
- What does ABV actually mean?
- What's the real difference between non-alcoholic, alcohol-free, low alcohol, and light beer?
- How are alcohol-free drinks made?
- Which drinks are safe for pregnancy, driving, or recovery?
Meet the Makers – Intimate conversations with the founders, brewers, distillers, and visionaries creating the premium drinks and experiences that support your moderation goals.
This podcast is for you if:
- You want drinks that taste like the ones you already love
- 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.
Episodes
175 episodes
175. 6 Causes, 6 Questions: What's Really Driving Your Over-Drinking?
What if the reason moderation keeps feeling so hard has nothing to do with willpower, and everything to do with using the right tool for the wrong job?There are six distinct drivers behind why we drink more than we intend to — and most o...
174. Why Are You Waiting for Rock Bottom?
What if your reason for wanting to drink differently just isn't that interesting? No rock bottom. No car wrapped around a tree. No relationship in ruins. Just a quiet, growing sense that life could probably be a bit better if alcohol wasn't qui...
173. Alcohol Cravings Don't Last As Long As You Think (And 4 Steps To Take When One Hits)
You're walking home after a long day. You round the corner, your favourite pub comes into view — and suddenly, every cell in your body wants to walk through that door. We’ve all been there. But what if that pull isn't actually about...
172. 6 Uncomfortably Honest Reasons to Avoid Low/No Drinks
What if low and no alcohol drinks just... aren't for you? Before you close the tab — hear me out.Not everyone is ready to make the switch, and that's not a criticism — it's a reality check. There are some very specific reason...
171. The Limiting Beliefs Keeping You Stuck in the Same Drinking Patterns
What if the thing standing between you and a healthier relationship with alcohol isn't your social life, your job, or your partner — but the beliefs you've been carrying around for years without ever questioning them?In this episode, I g...
170. Hangxiety to Boredom: 5 Easy-to-Miss Signs You’re Ready to Drink Differently
Have you ever had that quiet, nagging feeling — not a dramatic rock-bottom moment, just a low-level sense that something's a bit off? A voice in the back of your head that you keep brushing aside, telling you that maybe, just maybe, alcohol has...
169. 20 Small Shifts That Changed How I Drink (5 Years In)
Are you waiting for the big lightbulb moment that finally makes changing your drinking feel easy? Five years in, I can tell you that moment probably isn't coming. And honestly? That's fine. Because it turns out it's not the sweeping life overha...
168. Drinks 101: Why Is There So Little Alcohol-Free Beer on Draught?
There's nothing quite like a proper pint. So why is it still so difficult to find a good alcohol-free one on draught at your local?The answer comes down to more than just slow adoption — there's real science and real commercial pressure ...
167. 5 Words That Keep You Drinking More Than You Want To
What if the biggest obstacle between you and actually drinking less isn't willpower, habit, or social pressure — but the words you're using to talk to yourself about it?This episode borrows a little wisdom from the world of NLP (Neurolin...
166. Drinks 101: Can 0.5% Drinks Get You Drunk?
If you've ever hesitated at the bar or in the supermarket over a 0.5% beer, wondering whether it counts as "really" alcohol-free — this one's for you.The labelling around low and no drinks can be genuinely confusing, especially when the ...
165. Stepping Back From Mindful Drinking to Move Forward
Have you ever dipped a toe into the world of mindful drinking, decided it wasn't for you, and quietly slipped back to your old habits — only to find yourself here again, months or even a year later?That's exactly what happened to H. She ...
164. Drinks 101: Why Do Alcohol-Free Drinks Cost So Much?
Ever picked up a bottle of alcohol-free wine or a non-alcoholic spirit and wondered why it costs as much — or more — than the full-strength version? You're not alone, and the answer is more interesting than you might think. Alcohol does...
163. 5 Questions to Ask Yourself About the Pros & Cons of Different Moderation Techniques
If you ever find yourself stuck in the planning phase, endlessly researching moderation techniques but never quite knowing which one to actually try, this episode is for you. From zebra striping to bookending to coasting, the sheer ...
162. Drinks 101: CBD in Alcohol-Free Drinks
Worried CBD drinks will get you high or trigger a case of the munchies? I'm clearing up the confusion around cannabidiol—the non-psychoactive ingredient from cannabis that's showing up in supermarket-friendly brands like Trip and GoodRays. From...
161. The Real Reason Your Friends Can’t Take ‘No’ for an Answer
You've made a clear decision about your drinking trajectory for the night, you’re feeling comfortable and confident about it, yet some people can’t quite seem to accept “No thanks” for an answer.It’s not about you. This is their issue… b...
160. Drinks 101: What Are Nootropics?
Think coffee is your only pick-me-up? I'm unpacking nootropics—the brain-boosting compounds showing up in your alcohol-free drinks that enhance everything from memory to concentration. From the caffeine in your morning brew to lesser-known ingr...
159. INSIDE THE MINDFUL DRINKING RESET: Can You Really Change Your Drinking in 4 Weeks?
Ever wondered what actually goes into making lasting change with your drinking habits, or why some programmes work while others leave you right back where you started? I'm pulling back the curtain on my 4-Week Midlife Mindful Drinking Reset and...
158. Drinks 101: What Are Adaptogens?
Ever wondered what all those mushroom-infused drinks are actually doing for you? I'm breaking down adaptogens—the ancient herbs, fungi, and botanicals showing up in your favourite alcohol-free drinks—and explaining why ingredients like lion's m...
157. 8 Things I’d Tell You About Mindful Drinking If I Wasn't Afraid to Hurt Your Feelings
Today, I'm ditching the kid gloves to share eight brutal truths about changing your drinking habits in midlife that you need to hear. From romanticising your wild nights out to waiting for rock bottom before taking action, I’m tackl...
156. Drinks 101: Functional Drinks
What actually is a functional drink – and why are they suddenly everywhere in low, no and light?I'm kicking off the Drinks 101 mini-sodes with a four-part mini-series exploring functional beverages – drinks designed to do more than just ...
155. Identity Crisis: Does Drinking Less Mean Becoming Less You?
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...
154. Introducing Drinks 101: Making Low/No Make Sense
Choosing 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 ...
153. Are You Too Old For Mindful Drinking?
Midlife 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 ...
152. Reduce, Replace, R… The Third R of Mindful Drinking
Everyone 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 r...
151. Beating Quitter’s Day! The Dry January Myths That Sabotage Your Success
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 my...
