Best Alcohol Moderation Podcasts (2025)

1
Mastering Moderation with Zebra Striping 8:26

1M ago8:26

8:26

Trying to cut back on drinking without giving up your social life? Zebra Striping might be the game-changer you’ve been looking for. In this episode, Mike Hardenbrook breaks down this flexible new strategy for drinking less—without feeling like you’re missing out. You’ll learn: What Zebra Striping is and why it works How it helps reduce hangovers, …

1
Miami's Wine Boom: What the Industry Can Learn From America's Hottest Luxury Market 55:26

3h ago55:26

55:26

Pauline spent a few days in the Florida capital and sat down with key players. Here is what we learned about the incredibly dynamic, passionate, hungry and growing wine scene of a city that might change a thing or two for the future of fine wine.

1
Ep. 269: Your First Night Sober: How to Survive Cravings and Not Drink (Even Though You Want To) 1:12:25

4h ago1:12:25

1:12:25

If you’ve ever decided you’re not going to drink tonight—and then found yourself pouring a glass of wine at 9PM anyway—you’re not alone. Cravings are intense. Early sobriety can feel like your brain is screaming at you to “just have one.” But here’s the thing no one tells you: you don’t have to kill the craving. You just have to stop saying yes to …

1
Why You Crave Booze When You’re Stressed 8:43

1d ago8:43

8:43

Ever feel like stress sends you straight to the fridge for a drink? You’re not alone — and it’s not about willpower. It’s brain wiring. In this episode, Mike Hardenbrook unpacks the real science behind why stress makes us crave alcohol — and how to break the cycle without going full monk mode. You’ll learn: What cortisol and GABA have to do with st…

1
The Blood Sugar Rollercoaster You Didn’t See Coming 9:52

2d ago9:52

9:52

Ever feel shaky, anxious, or wiped out after just one or two drinks? That’s not random — it’s your blood sugar taking a wild ride. In this episode, Mike Hardenbrook breaks down the hidden link between alcohol and blood sugar chaos, including: • Why even moderate drinking can cause spikes, crashes, and cravings • How blood sugar swings affect mood, …

1
#25: Why Most Moms Fail before They Start 19:23

2d ago19:23

19:23

“I’m just taking a break…” If that’s your plan, this episode is your wake-up call. Most moms fail at quitting drinking before they even begin — not because they’re weak, but because they’re preparing for the wrong thing. You’re not just quitting a habit. You’re confronting your brain’s deepest wiring. In this episode, I unpack: – The #1 belief that…

1
Ep. 131 - Blake Roberts & Jamie Haigh | Helping Him Heal: What Women Need to Know About Men, Emotions, and the 3% Rule 42:20

3d ago42:20

42:20

Join the conversation in our community at https://butjesusdrankwine.com/community. In this honest and insightful episode, we’re joined by Blake Roberts (a returning guest!) and Jamie Haigh, founders of The Three Percent Co. and hosts of The 3% Podcast. Both licensed therapists and men of faith, Blake and Jamie share their personal and professional …

1
Can You Drink and Still Be “Healthy”? 8:09

5d ago8:09

8:09

Can you really drink and still be “healthy”? Or is that just what wellness culture wants you to believe? In this episode, Mike Hardenbrook unpacks the science and nuance behind alcohol’s place in a healthy lifestyle, including: What alcohol actually does to your brain, sleep, hormones, and metabolism Why “moderation” isn’t always as safe or harmles…

1
The Truth About “Flush” Reactions to Alcohol 9:29

6d ago9:29

9:29

Ever wonder why your face turns red after just one drink? That post-sip glow isn’t just awkward — it’s a sign your body processes alcohol differently. In this episode, Mike Hardenbrook breaks down the truth about alcohol flush reactions, including: What causes your skin to flush and heart to race after drinking Why this reaction is linked to geneti…

1
Ep. 268: Sober Summer Secrets: What No One Tells You About Not Drinking in the Summer 1:16:37

7d ago1:16:37

1:16:37

Let’s be real—summer can be one of the hardest seasons to stay alcohol-free. Between the barbecues, beach days, boozy vacations, girls’ weekends, and pool parties, it can feel like every single event is soaked in rosé, White Claws, and mimosas. I remember thinking, “How am I supposed to get through the entire summer without drinking?” It felt impos…

1
Why Alcohol Affects Men and Women So Differently 9:06

7d ago9:06

9:06

Why does alcohol hit some people harder than others — even when they drink the same amount? The answer isn’t just “tolerance” — it’s biology. In this episode, Mike Hardenbrook breaks down the science of how alcohol affects men and women differently, including: How body composition and enzyme levels change alcohol absorption The role of hormones in …

1
Can Your Liver Bounce Back? 8:58

8d ago8:58

8:58

Your liver does a lot — from filtering toxins to keeping your body balanced — but how much damage does drinking really do? And more importantly, can it recover? In this episode, Mike Hardenbrook breaks down the science of liver health, including: What alcohol actually does to your liver over time Which kinds of damage are reversible (and which aren…

1
The Internet Is Your New Sober Buddy 10:42

9d ago10:42

10:42

Trying to drink less, but don’t vibe with traditional programs? You’re not alone — and you’re definitely not without support. From Reddit threads to TikTok comments, online communities are redefining what it means to change your relationship with alcohol. These digital spaces are honest, judgment-free, and full of people just like you — figuring it…

1
#24: How to Access the Subconscious Scripts Running Your Drinking Habits 20:56

10d ago20:56

20:56

Ever found yourself with a drink in hand and wondered,"Wait—did I even decide this?" You're not alone. And no, it's not about discipline. In this episode, I pull back the curtain on the subconscious scripts silently running the show—those quiet, automatic loops that decide when, why, and how much you drink... often without your permission. We'll di…

1
Ep. 130 Breaking Free with Dr. Lee Warren's 10 Commandments of Self-Brain Surgery (Part 2) 44:24

10d ago44:24

44:24

Join the conversation in our community at https://butjesusdrankwine.com/community. In this episode, we continue our deep dive into Dr. Lee Warren’s 10 Commandments of Self-Brain Surgery, focusing on commandments 6 through 10. As freedom-from-alcohol coaches, we share how these powerful principles shape our approach to helping women break free from …

1
How Companies Are Adapting to Changing Preferences 7:42

13d ago7:42

7:42

Not drinking used to feel like an awkward conversation. Now? It’s a billion-dollar industry. From zero-proof bars to functional drinks packed with wellness benefits, the sober-curious movement is changing everything — and businesses are scrambling to keep up. In this episode, Mike Hardenbrook breaks down the rise of the “sober economy,” including: …

1
Social Media's Role in Promoting Sober Lifestyles 10:33

14d ago10:33

10:33

From colorful mocktails to sober glow-up stories, social media is rewriting the rules around alcohol — and making mindful drinking (or skipping it altogether) more normal than ever. In this episode, Mike Hardenbrook breaks down how platforms like Instagram and YouTube are helping people explore a life with less alcohol: The rise of “sober-curious” …

1
NCNN ep5: How Demographics Shape Alcohol Consumption: In Conversation With Laurence Whyatt 1:04:41

14d ago1:04:41

1:04:41

Based in London, Laurence Whyatt is Head of European Beverages Research for Barclays Investment Bank, meaning that his job is to predict the future of alcohol consumption globally, so that companies can invest accordingly. Drawing from his latest multi-year analysis, How Demographics and Economics Shape Global Alcohol Consumption, we answer some of…

1
Ep. 267: 10 Sobriety Myths That Are Flat-Out Lies (And What’s Actually True) 1:14:37

14d ago1:14:37

1:14:37

Have you ever heard someone say, “Only people with a problem with alcohol stop drinking” or “Life without wine is so boring”? Yeah. Me too. The truth is, there are a lot of flat-out lies floating around about what sobriety is really like—and if you’ve been scared to take a break from drinking, chances are you’ve believed at least one of them. I kno…

1
Alcohol's Impact on Daily Mood and Productivity 8:15

15d ago8:15

8:15

Even one or two drinks — the kind you barely think about — can quietly mess with your next day. From lost motivation to emotional ups and downs, alcohol has a way of showing up long after the buzz wears off. In this episode, Mike Hardenbrook breaks down what alcohol really does to your focus, energy, and emotional stability — even if you’re drinkin…

1
Hangover or Hangxiety? 8:35

16d ago8:35

8:35

You wake up feeling foggy, your heart’s racing, and there’s a low-key sense of dread… even though you didn’t do anything wrong. That’s not just a hangover — that’s hangxiety. In this episode, Mike Hardenbrook breaks down the science behind why alcohol can make you feel emotionally off the next day, even after just a few drinks: How alcohol messes w…

1
Breaking the Cycle: Alcohol and Emotional Resilience 10:16

17d ago10:16

10:16

Do you ever find yourself reaching for a drink after a tough day, hoping to unwind—but somehow feeling even more drained the next morning? You’re not alone. In this episode, Mike Hardenbrook breaks down the surprising link between alcohol and emotional resilience—and what’s really happening in your brain and body when you rely on a drink to cope wi…

1
#23: Is It Really ‘Not That Bad’? The Quiet Trap That Keeps Moms Drinking 12:14

17d ago12:14

12:14

You don’t drink every night. You’re holding it all together. So what’s the big deal? For many high-functioning moms questioning their drinking, this is the thought that keeps them stuck: “It’s not that bad.” But what if that whisper isn’t truth—it’s a trap? In this episode, Claudia shares the sentence her son said that cracked her world wide open. …

1
Ep.129 Breaking Free with Dr. Lee Warren's 10 Commandments of Self-Brain Surgery (Part 1) 50:16

17d ago50:16

50:16

Join the conversation in our community at https://butjesusdrankwine.com/community. In this special episode, we got to guest-host Dr. Lee Warren’s Spiritual Self-Brain Surgery podcast to discuss the first five of his 10 Commandments of Self-Brain Surgery—powerful principles that combine neuroscience and faith to help you overcome challenges and brea…

1
The Emotional Toll of Social Drinking 9:08

20d ago9:08

9:08

Ever wake up feeling anxious, foggy, or disconnected after a night of “just social drinking”? You’re not alone—and it’s not just the alcohol. In this episode, Mike Hardenbrook explores the emotional toll of social drinking, including: Why drinking to “fit in” often leads to feeling worse later How alcohol hijacks your brain chemistry and self-aware…

1
Why Alcohol Throws Off Your Balance 10:58

21d ago10:58

10:58

Ever wonder why walking straight after a few drinks feels like a full-body workout? It’s not just in your head — it’s real, and it’s science. In this episode, Mike Hardenbrook breaks down exactly how alcohol throws off your balance, coordination, and muscle control, including: How alcohol slows down your brain’s “balance center” Why your inner ear …

1
Ep. 266: Why Do We Crave Alcohol? Dopamine Nation with Dr. Anna Lembke 1:11:33

21d ago1:11:33

1:11:33

If you’ve been caught in that exhausting loop of “I need to take a break” followed by “I need a drink,” this episode will be a game-changer. I asked Dr. Anna Lembke—Stanford psychiatrist, addiction specialist, and author of Dopamine Nation—to help explain the science behind alcohol cravings, why dopamine plays a central role in addiction, and how y…

1
Why You Don’t Bounce Back Like You Used To 8:29

22d ago8:29

8:29

Feeling like one night out takes three days to recover from? You’re not alone—and there’s real science behind it. In this episode, Mike Hardenbrook breaks down why you don’t bounce back like you used to after drinking, and what’s actually going on inside your body: How aging slows down your alcohol metabolism Why your brain, sleep, and energy suffe…

1
Brain Fog After Drinking? Here’s the Fix 10:04

23d ago10:04

10:04

Feeling scatterbrained after a night out? You’re not imagining it. Even a few drinks can mess with your sleep, hydration, and brain chemistry—leading to that foggy, sluggish feeling the next day. But the good news? Cutting back (even a little) can help your brain bounce back faster than you think. In this episode, Mike Hardenbrook breaks down: Why …

1
Is Wine Really Helping Your Heart? 8:25

24d ago8:25

8:25

Red wine gets a lot of love for being “heart healthy”… but is it really? Or have we all been sipping on wishful thinking? In this episode, Mike Hardenbrook uncorks the truth about wine and heart health: Where the “wine is healthy” idea came from What recent studies say about alcohol and your heart The real deal on resveratrol, blood pressure, and i…

1
#22: That Voice That Says 'Just One' — And What to Say Back 14:55

24d ago14:55

14:55

For sober curious moms rethinking alcohol or trying to cut back drinking, this moment is all too familiar... You might have promised yourself - as I myself did hundreds of times - this morning: no drink tonight. But then it’s 6 PM, dinner’s chaos, the kids are loud—and there it is again: “Just one won’t hurt.” If you’ve ever stood at the fridge, dr…

1
Ep. 128 Heather Dillion | From High-Achieving to Healing: Letting Go, Finding God, and Living Free 47:16

24d ago47:16

47:16

Disclaimer: This episode discusses topics including suicide and suicidal ideation, which may be distressing to some listeners. If you are experiencing emotional distress or feel unsafe, please know that help is available. If you are in immediate danger or need urgent support, call 911 (if in the United States) or your local emergency services immed…

1
Can Alcohol Kill Your Gains? 8:43

27d ago8:43

8:43

Hitting the gym and hitting the bar? You’re not alone. But what if that post-workout drink is slowing down your muscle recovery? In this episode, Mike Hardenbrook breaks down what really happens when alcohol and exercise collide: How alcohol slows muscle building and increases soreness Why it messes with your hormones, hydration, and deep sleep The…

1
Your Liver Called—It’s Tired 8:36

28d ago8:36

8:36

Feeling bloated, foggy, or just off after a couple drinks? Your liver might be waving a white flag. In this episode, Mike Hardenbrook breaks down what your liver really does, how alcohol can quietly wear it down, and the sneaky signs that your body’s detox center is running on fumes. You’ll learn: How alcohol overloads your liver and slows down met…

1
Ep. 265: Friends In Sobriety: How To Build The Relationships You Need After You Stop Drinking 53:17

28d ago53:17

53:17

If you’ve ever wondered what happens to your friendships when you stop drinking, you are so not alone. Because when alcohol has been the glue holding your social life together, stepping away from it can feel like pulling a thread that unravels everything. In this episode of The Hello Someday Podcast, I sat down with Dr. Kimberly Horn, research psyc…

1
Is Alcohol Fueling Your Inflammation? 11:36

29d ago11:36

11:36

Feeling tired, puffy, or just not quite yourself lately? Alcohol might be adding fuel to the fire—literally. In this episode, Mike Hardenbrook breaks down how alcohol can keep inflammation levels high behind the scenes, even if you’re drinking moderately. You’ll learn: What inflammation really is (and why you might have it without realizing) How al…

1
Alcohol, Age, and the Belly Fat After 30s 8:22

30d ago8:22

8:22

Struggling with stubborn belly fat after 30—despite eating well and staying active? Alcohol might be playing a bigger role than you think. In this episode, Mike Hardenbrook breaks down the science behind alcohol and midsection weight gain, including: Why alcohol slows fat burning and stores more in your belly How hormonal changes after 30 make bell…

1
#21: Why Smart Moms Can't Moderate Drinking 22:41

1M ago22:41

22:41

Moderation as a smart mom takes lots of mental energy- but guess what? Your subconscious usually wins that fight 😳 You’re smart. You’re logical. You’re a damn responsible mom. So why the hell does moderation keep slipping through your fingers? It’s not a willpower problem. It’s not that you’re doing something wrong. It’s that your brain — your bril…

1
Ep. 127 Jill Hutsko | The Lie of Moderation and the Freedom of Obedience 42:00

1M ago42:00

42:00

Join the conversation in our community at https://butjesusdrankwine.com/community. In this honest and hope-filled conversation, Christy and Meade welcome Jill, a beloved member of the But Jesus Drank Wine leadership team, to share her powerful story of breaking free from alcohol and drawing closer to God. After ten years of trying to moderate her d…

1
How to Drink Smarter and Feel Better 10:40

1M ago10:40

10:40

You don’t have to give up drinking completely to feel better, sometimes, just drinking less makes all the difference. In this episode, Mike Hardenbrook breaks down how to cut back without cutting it all out. Whether you’re aiming for better sleep, fewer regrets, or more energy in the morning, you’ll learn how to shift your habits in a way that actu…

1
The Next Round: Sean turned recovery into theatre 32:41

1M ago32:41

32:41

When Sean Daniels decided to change his relationship with alcohol, he turned to what he knew best: theatre. His play, The White Chip, shares his story - and the community that helped him find his way to recovery. Welcome to The Next Round, the podcast that explores what people did next. While some keep their post-booze lives quiet, others shout the…

1
The Truth Behind “Just One Drink” 10:16

1M ago10:16

10:16

Ever tell yourself you’ll have “just one drink”… and then find yourself reaching for another? In this episode, Mike Hardenbrook explores the brain science behind that all-too-familiar moment—breaking down how alcohol affects your decision-making, reward system, and self-control in real time. You’ll learn: Why the first drink triggers powerful rewar…

1
Ep. 264: Drunk-ish: Casey’s Drinking From Blackouts To Breakthroughs 1:08:48

1M ago1:08:48

1:08:48

Hey there! In today’s episode, I’m flipping the mic and sharing an interview of me—recorded on the Drunk-ish podcast with the hilarious and wise Stefanie Wilder-Taylor—comedian, author of Sippy Cups Are Not for Chardonnay and Drunk-ish, and one of the original mom writers who made me feel seen in the early days of parenting (and wine o’clock). If y…

1
Intermittent Sobriety: Does It Actually Work? 10:10

1M ago10:10

10:10

Intermittent sobriety is gaining traction, and for good reason. Taking short, intentional breaks from alcohol can lead to better sleep, sharper focus, and a noticeable boost in energy and mood. In this episode, Mike Hardenbrook explores how drinking less—even just a few days a week—can help your body recover, your brain reset, and your habits shift…

1
The 1/2/3 Rule: A Smarter Way to Drink 8:06

1M ago8:06

8:06

Ever wonder why “just a couple drinks” can leave you feeling tired, anxious, or totally off the next day? It’s not always about how much you drink — it’s about how fast, how often, and how your body has to recover. In this episode, Mike Hardenbrook breaks down the 1/2/3 Rule — a simple, science-backed approach to drinking more mindfully: Why one dr…

1
Why Alcohol Makes You Pee So Much 10:08

1M ago10:08

10:08

Why does alcohol make you pee so much? It’s more than just a party joke — there’s real science behind it. Alcohol messes with your body’s ability to hold onto water, drains essential minerals, and can leave you feeling dehydrated, foggy, or restless the next day. In this episode, Mike Hardenbrook breaks down what’s actually happening when you drink…

1
#20: Starting Sober in Secret: Is It Really Easier That Way? 27:48

1M ago27:48

27:48

You want to drink less—or maybe quit—but without making a big announcement. No questions, no judgment, no pressure. Just quietly… on your own. This episode is for every mom who’s ever whispered, “I’ll figure this out myself.” Claudia explores the common (and totally human) desire to start a sober journey incognito. Whether you’re sober curious, cut…

1
Ep. 126 Laura Smith | Brave Woman, Mighty God: Why God Power Girl Power 49:06

1M ago49:06

49:06

Join the conversation in our community HERE! In this empowering episode, Christy and Meade welcome author and speaker Laura Smith for a rich conversation about her latest book, Brave Woman, Mighty God. Laura—now a 15-time published author—shares her heart behind the book’s message and reminds us that strength doesn’t come from “girl power” but from…

1
The 20-Minute Rule for Alcohol 7:38

1M ago7:38

7:38

Think you're fine after a drink? Think again. Most people don’t realize alcohol takes about 20 minutes to fully kick in—and that delay could be the reason you end up drinking more than you planned. In this episode, Mike Hardenbrook breaks down the science behind the 20-minute rule and why it matters for anyone who drinks: How alcohol is absorbed—an…

1
The Next Round: Sue found confidence through woodwork 21:43

1M ago21:43

21:43

When Sue put down the bottle for good, she picked up something else entirely – scraps of Scottish oak, old skateboards, and a newfound passion for woodwork. What followed wasn’t just a hobby or a distraction. It was the beginning of a new life. Sue encourages you to find your own spark in the things you once set aside. Welcome to The Next Round, wh…

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Alcohol Moderation Podcasts

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