A recent Pew Research Center study found that 57% of drinkers in the U.S. believe their alcohol use doesn’t increase their risk of serious health problems —and only 15% say it’s caused any personal or social issues. But science tells a different story. In this episode, we break down the data, explore the psychology behind why so many people minimize the risks, and talk about what this means for mindful drinkers. If you’ve ever felt alone in your decision to cut back, this is your reminder that y...
Apr 14, 2025•8 min•Ep. 119
You’re already on the path—tracking, planning, and drinking more mindfully. But what’s a good goal? How much is too much? In this episode, we reverse-engineer your ideal drinking habits based on your personal goals—whether it’s health, focus, energy, or showing up better in relationships. You’ll get clear on what “improving” actually looks like for you , and walk away with one step to take this week that aligns with where you want to go. Want to drink less with no pressure to quit? Go to https:/...
Apr 10, 2025•10 min•Ep. 118
What if every Monday was more than just the start of a new week — what if it was a mirror? In this episode, we explore how to use the “Monday Mirror” to reset your identity, whether you’re picking yourself back up after a tough weekend or riding high on the momentum of progress. You’ll learn why your habits are casting votes for the kind of person you’re becoming, how to shift gears without guilt, and how to reinforce success with intention instead of pressure. No matter where you're at today — ...
Apr 07, 2025•9 min•Ep. 117
Today’s episode is a little different than some of our others—but I promise, it’s one you’ll want to stick around for. If you’ve ever dealt with brain fog, low energy, mood swings, or you’ve just found yourself wondering why don’t I feel like myself lately —this one’s for you. We’re talking with Thoryn Stephens, a biotech exec turned data scientist turned longevity pioneer. He’s the founder of Brain One, a company that’s helping people improve their brain fitness with small, measurable changes—a...
Apr 03, 2025•40 min•Ep. 116
Dry days can feel off—like you’re missing a part of yourself. Maybe you feel less social, less relaxed, or just not fully “you.” In this episode, we explore what’s really behind that feeling, and how to reconnect with the version of yourself you think alcohol brings out. You’ll walk away with a simple mindset shift and one actionable step to try this week—no pressure, just curiosity. Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial. -- Listen to ...
Mar 31, 2025•9 min•Ep. 115
We’ve all made excuses to drink — “I deserve it,” “It’s just one,” “It’s the weekend,” “Everyone else is.” We also make excuses not to change — especially when life feels busy, stressful, or uncertain. In this episode, we flip that habit on its head. You’ll learn a simple mindset shift that helps you spot better reasons, take back control, and use April as your edge. Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial. -- Listen to Journey to the Su...
Mar 27, 2025•7 min•Ep. 114
In this episode, I’m sharing 10 ways to build real self-respect while working on your relationship with alcohol. These aren’t about willpower or perfection — they’re about shifting your energy, your mindset, and the way you see yourself. Inspired by Wayne Dyer’s The Power of Intention , this is a more grounded, self-compassionate approach to change. I’ll walk you through practical steps that have helped me personally, especially on days when I’ve felt stuck or disconnected. If you’re cutting bac...
Mar 26, 2025•9 min•Ep. 113
You’ve probably asked yourself that question—or heard someone else say it like it’s a fact. But what if that belief is actually blocking your progress? In this episode, we unpack why labels like “alcoholic” or “addictive personality” might be doing more harm than good, and offer a new way to think about change that’s more honest, more doable, and a lot more freeing Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial. -- Listen to Journey to the Sunn...
Mar 24, 2025•7 min•Ep. 112
We all know alcohol and mental health are connected, but what does the science actually say? Dr. Jason Kilmer, a leading researcher from the University of Washington, joins us to break down how alcohol impacts anxiety, depression, sleep, and emotional regulation. We discuss why drinking to "take the edge off" often backfires, how alcohol myopia alters decision-making, and the surprising link between alcohol use and suicide prevention. This isn’t about fear—it’s about facts. Whether you’re lookin...
Mar 20, 2025•31 min•Ep. 111
In last week’s conversation with Dr. Jason Kilmer, we uncovered something shocking—most of what we think alcohol does for us isn’t actually caused by alcohol itself. We like to believe that drinking makes us more confident, social, and relaxed, but Jason’s research proves that our brains create these effects based on expectation, not the drink itself. In this 10-Minute Monday, I’m breaking down Jason’s groundbreaking experiment where participants acted drunk even when they weren’t drinking, simp...
Mar 17, 2025•10 min•Ep. 110
Why do you drink more in certain situations—even when you don’t plan to? What if I told you it has nothing to do with alcohol itself? Dr. Jason Kilmer has spent over 20 years researching the psychology of drinking behaviors at the University of Washington, where he’s helped develop groundbreaking interventions funded by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) and the National Institute on Drug Abuse (NIDA). His work focuses on how our expectations, social environments, and...
Mar 13, 2025•44 min•Ep. 109
Do your kids notice when you drink? And if they do, what message are they taking away from it? In this episode, I break down a Parents magazine article on parental drinking habits and share my own perspective as a dad of three. We’ll dive into how kids perceive alcohol, what research says about its influence, and simple ways to model intentional drinking. Whether you’re a casual drinker or just curious about the topic, this episode will give you something to think about. Tune in for an honest, n...
Mar 10, 2025•10 min•Ep. 108
Ever feel like you're making progress, only to backslide into old habits? That’s self-sabotage, and it’s not just about willpower—it’s wired into how our brains work. But here’s the good news: you can break the cycle. In this episode, I’m sitting down with Carrie Lupoli, a certified nutritionist, behavioral expert, and award-winning educator who has helped thousands of people rewire their mindset and transform their health. She’s built her career on disrupting the diet industry and teaching peop...
Mar 06, 2025•39 min•Ep. 107
Today, I’m answering a listener question about something a lot of people struggle with—how to drink less around friends without making it weird or awkward. Cutting back can feel great, but what happens when your social life still revolves around alcohol? You don’t want to make it a big deal, but you also don’t want to feel pressured or have to explain yourself all night. In this episode, I’ll break down exactly how to navigate drinking less in social settings while keeping things natural and com...
Mar 05, 2025•15 min•Ep. 106
Ever feel like alcohol is taking up way too much space in your head—even when you’re cutting back or sticking to your goals? You’re not alone. In this episode, we tackle the big question: Is overthinking alcohol a red flag? I’ll break down why this happens, what it actually means, and how to shift your focus so it’s no longer running the show. If you’ve ever worried that thinking about alcohol too much means you’re on the brink of slipping back, this episode is for you. Let’s get into it. Want t...
Mar 03, 2025•11 min•Ep. 105
Anne Marie Chaker spent 27 years as a journalist at The Wall Street Journal, but behind the success, she was struggling. After a series of personal losses, alcohol became her way to cope—until a chance encounter in a hotel gym changed everything. In this episode, she shares how strength training helped her break free from extremes, transform her mindset, and rebuild her life. We also dive into insights from her upcoming book, LIFT, where she challenges the “skinny ideal” and explores why buildin...
Feb 27, 2025•35 min•Ep. 104
Motivation gets you started, but it won’t keep you going. That’s why so many people start cutting back on alcohol, feel amazing at first, and then suddenly hit a wall. So what do you do when the excitement wears off and old habits creep back in? In this episode, we’ll break down why motivation fades (it’s not your fault), the science behind it, and five powerful strategies to stay on track—without relying on willpower. If you’ve ever thought Why is this getting harder?, this one’s for you. Want ...
Feb 24, 2025•11 min•Ep. 102
Most of us have been told that success comes down to grinding harder, waking up at 5 AM, and pushing through with sheer willpower. But what if I told you that might actually be holding you back? Today, I’ve got Craig Ballantyne on the show. If you don’t know Craig, he’s the guy who’s helped over 250 entrepreneurs become millionaires—not by doing more, but by focusing on the right things. He’s the author of The Perfect Day Formula, Unstoppable, and his brand-new book The Dark Side of Discipline, ...
Feb 20, 2025•49 min•Ep. 101
Ever wake up feeling guilty after drinking, even if nothing really happened? That regret isn’t random—it’s the result of what alcohol does to your brain. This episode breaks down the neuroscience, psychology, and brain chemistry behind why drinking can leave you feeling anxious and self-critical the next day. Plus, I’ll share practical ways to break the guilt cycle so you can move forward without the unnecessary regret. Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq f...
Feb 17, 2025•12 min•Ep. 100
Ever told yourself you’d only have one drink—only to wake up regretting it? Or started the week determined to cut back, only to throw that plan out the window by Friday? You’re not alone. In this episode, we’re breaking down why your brain keeps tricking you into making drinking decisions you regret and, more importantly, how to break the cycle. We’ll explore how different “versions” of you—morning-you, evening-you, social-you—battle over your choices, why decision fatigue and emotional triggers...
Feb 13, 2025•10 min•Ep. 99
Super Bowl Sunday and beer ads go hand in hand—but have you ever thought about why? In this episode, we’re taking a fun, eye-opening look at the top 5 beer commercials from this year’s Super Bowl. From celebrity cameos to humor and nostalgia, these ads do more than just entertain—they shape how we think about beer, socializing, and even the game itself. I’ll break down the clever psychology behind these ads, why they work so well, and how they reinforce drinking culture in ways we don’t always n...
Feb 12, 2025•13 min•Ep. 98
Maybe you’ve taken a break, cut back, and you’re feeling great. But then the doubt creeps in: Can I really trust myself around alcohol? What if I slip and end up right back where I started? In this episode, we break down why that fear happens, how your brain is wired for habits, and three simple steps to rebuild self-trust so you can make confident choices without fear, guilt, or second-guessing. Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial. ...
Feb 10, 2025•11 min•Ep. 97
Maggie Jenson’s approach to alcohol reduction focuses on wellness, fitness, and mindset—without strict rules or cold-turkey restrictions. In this conversation, she explains why traditional recovery methods didn’t resonate with her, how movement and nutrition played a key role in her transformation, and what helped her reshape her habits in a way that finally felt sustainable. If you’ve ever questioned your relationship with alcohol or want to take a new approach, this episode will give you a fre...
Feb 06, 2025•21 min•Ep. 96
Maggie Jenson, Behavior Change Specialist and founder of Magnify Progressive Wellness, joins us to share her deeply personal journey—growing up with an alcoholic mother, experiencing trauma, and how it shaped her relationship with alcohol. She opens up about the pivotal moments that led her to reframe her past, break free from generational patterns, and ultimately find purpose in helping others. This is a raw and insightful conversation about mindset shifts, overcoming regret, and how trauma, wh...
Feb 05, 2025•30 min•Ep. 95
Maybe you crushed Dry or Dry-ish January, or maybe it didn’t go as planned. Either way, February is a fresh start. When stress hits or cravings creep in, it’s easy to slip back into old habits—but it doesn’t have to be that way. In this 10-Minute Monday, I’m sharing a simple but powerful strategy to stop cravings and self-sabotage in their tracks and realign with your best self—whether you're keeping the momentum going or ready for a reset. Tune in now and set yourself up for success. Want to dr...
Feb 03, 2025•10 min•Ep. 94
Welcome to Journey to the Sunnyside! Today, we’re diving into an incredibly powerful conversation with Rosamund Dean. In 2021, Rosamund faced a life-changing diagnosis that reshaped her perspective, her identity, and her path forward. In this episode, she’s sharing what it was really like to go through such a profound experience—and what it takes to rebuild your body, mind, and life afterward. If you’ve ever wondered what true resilience looks like or how to find strength in the toughest moments...
Jan 30, 2025•20 min•Ep. 93
Welcome to Journey to the Sunnyside! If you’ve ever felt stuck between overindulging and going completely sober, this one’s for you. Today, I’m joined by Rosamund Dean, journalist and mom who literally wrote the book on mindful drinking—Mindful Drinking: How Cutting Down Can Change Your Life. Rosamund was way ahead of the curve when she published this book back in 2017, and her insights are more relevant than ever. In this episode, we’re diving into her personal journey, what inspired her to mak...
Jan 29, 2025•24 min•Ep. 92
Dry or Dryish January is coming to an end—so how did it go? In this week’s 10-Minute Monday, we reflect on your January experience, evaluate what worked (and what didn’t), and explore what that means as we head into February. Learn how to celebrate your wins, turn slip-ups into growth opportunities, and create a plan to carry your momentum forward. Let’s make this more than just one month—it’s the start of something bigger. Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5...
Jan 27, 2025•9 min•Ep. 91
Taylor Jacobson and I explore the transformative power of building community and creating supportive spaces for personal growth. While rooted in men’s work, the lessons Taylor shares—about vulnerability, connection, and breaking through limiting beliefs—are universal. This episode is packed with insights on how fostering meaningful relationships can lead to powerful breakthroughs for anyone. Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial. -- Li...
Jan 23, 2025•20 min•Ep. 90
In this episode, Taylor Jacobson, founder of FocusMate, shares how his struggles with procrastination and focus led to building a global community to tackle these challenges. We’ll uncover why procrastination isn’t a personality flaw, how stress impacts focus, and practical tips to boost productivity. If you’re looking to stay on track and achieve more, this episode is for you. Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial. -- Listen to Journe...
Jan 22, 2025•23 min•Ep. 89
