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The Alcohol Reset is a science-backed podcast designed to help you reset your habits, health, and relationship with alcohol. Hosted by best-selling author Mike Hardenbrook, each bite-sized episode explores neuroscience, nutrition, and habit formation, delivering practical strategies to help you drink less, sleep better, reduce cravings, and optimize your well-being—without judgment or extremes. It’s time for a reset.
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"Cut Back Drinking" Welcome to Cut Back Drinking, the podcast for anyone looking to reduce their alcohol intake, embrace healthier habits, and take control of their life. Whether you're aiming to cut back, explore moderation, or stop drinking altogether, this podcast offers the tools, stories, and expert advice you need to succeed. Join us each week as we discuss practical tips for drinking less, navigating social situations, and overcoming challenges with mindfulness and intention. From ins ...
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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…
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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…
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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…
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Still craving that drink—even when you’re trying to cut back? It might not be about willpower at all. New science shows that nutrient deficiencies could be fueling your alcohol cravings from the inside out. In this episode, Mike Hardenbrook breaks down what your body might be missing: The top nutrient deficiencies linked to alcohol cravings How B1,…
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Is your drink putting your brain at risk? New research reveals that heavy drinking can significantly increase your chances of developing brain damage associated with dementia. In this episode, Mike Hardenbrook breaks down what this means for your cognitive health: The connection between heavy alcohol consumption and brain lesions How drinking impac…
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Is that drink really helping your mood? While alcohol may seem like a quick way to unwind, it can have lasting effects on your mental health. In this episode, Mike Hardenbrook breaks down what this means for your well-being: How alcohol acts as a depressant and impacts mood The connection between drinking and anxiety or depression The role of L-The…
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Wondering how your drinking habits affect your aging? The truth might surprise you. While a drink or two can be a social delight, alcohol has significant impacts on your skin, brain, and overall health as you age. In this episode, Mike Hardenbrook explores the connection between alcohol consumption and the aging process, including: How alcohol acce…
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Ever wondered why drinking can lead to unexpected weight gain? It’s not just about the calories—alcohol affects metabolism, appetite, and fat storage in ways you might not realize. In this episode, Mike Hardenbrook breaks down the science behind alcohol and weight gain, including: How alcohol slows down fat burning and disrupts metabolism Why drink…
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The Hidden Connection Between Alcohol and Gut
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7:49
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Does alcohol really mess with your gut health? Absolutely. Drinking can cause gut issues, including imbalances in bacteria, inflammation, and a weakened gut lining. Research shows that alcohol disrupts digestion and can trigger bloating, fatigue, and cravings for unhealthy foods. In this episode, Mike Hardenbrook dives into what this means for your…
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Does milk thistle really help your liver handle alcohol? Science says it might. Your liver works hard to process alcohol, but excess drinking can cause inflammation and damage. Milk thistle, a centuries-old remedy, may help protect liver cells, reduce inflammation, and support regeneration. In this episode, Mike Hardenbrook breaks down what this me…
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Ever wonder why alcohol feels like it gives you energy and motivation, only to leave you feeling unmotivated later? There’s a scientific reason for that. Alcohol tricks your brain with short-term dopamine boosts but drains long-term motivation, focus, and drive—making it harder to find pleasure in daily life. In this episode, Mike Hardenbrook break…
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Why Do I Crave Alcohol When I Don’t Want To?
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10:18
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You swear you’re cutting back—but then, out of nowhere, the craving hits. Why? It’s not just habit or willpower—your brain and body are wired to want it. In this episode, Mike Hardenbrook breaks down the science behind why cravings happen and how to manage them, including: How alcohol rewires your brain, making cravings feel automatic The role of g…
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Is alcohol messing with your skin? Let’s find out! You might enjoy a drink to unwind, but alcohol can lead to dehydration, inflammation, and accelerated aging, complicating your skin health. In this episode, Mike Hardenbrook breaks down what this means for your skin: How alcohol causes dryness and redness The connection between drinking and skin co…
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Is alcohol really bad for your health? Let's find out! You might think a glass of wine is good for your heart, but alcohol can also cause high blood pressure and irregular heartbeats, making it more complicated. In this episode, Mike Hardenbrook breaks down what this means for your heart health: How alcohol affects blood pressure and cholesterol le…
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Think alcohol helps you sleep? Think again. You might feel like alcohol helps you fall asleep faster, but in reality, it’s disrupting your sleep quality, leaving you exhausted and unfocused. In this episode, Mike Hardenbrook breaks down: How alcohol messes with your REM sleep and deep rest Why you wake up feeling groggy, even after a full night’s s…
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How a "Couple Drinks" Can Affect Brain Volume
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Does alcohol actually shrink your brain? Science says yes. Even small amounts of alcohol can shrink brain volume, impacting memory, decision-making, and learning. New research shows even moderate drinking may speed up cognitive decline. In this episode, Mike Hardenbrook breaks down what this means for your brain health: What brain scans reveal abou…
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Ever wanted to drink less without quitting entirely? Sunnyside is proving that small, sustainable changes can lead to major results. In this episode, Mike Hardenbrook dives into the science-backed approach that helped over 350,000 people reduce their alcohol intake by 33% in just 12 weeks, without rigid rules or guilt. You'll learn: How Sunnyside’s…
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How Alcohol Disrupts Your Body & How to Fix It W/ Dr. Terranella
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Ever feel like your body is working against you when cutting back on alcohol? There’s a biochemical reason for that. In this episode, Dr. Robin Terranella breaks down: How alcohol disrupts homeostasis, making it harder to quit The key nutrient deficiencies caused by drinking—and how to replenish them Why poor sleep, anxiety, and fatigue are common …
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Getting Drunk Without Drinking? The Science Behind It
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Ever felt drunk without drinking much? Dr. Jason Kilmer’s research proves it’s possible. In this episode, Mike Hardenbrook dives into Dr. Kilmer’s groundbreaking study that reveals: How people got buzzed—without any alcohol at all Why your expectations shape your drinking experience more than you think The real reason alcohol makes you “more social…
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My Story, My Mission & the Missing Piece in Mindful Drinking
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For years, I was stuck in the cycle—drinking, quitting, slipping, and feeling like I was failing. I thought willpower was the answer, but I learned the hard way that biology plays a huge role in changing drinking habits. In this episode, I’m sharing my full journey—from being a social drinker to a nightly drinker, to finally breaking free from the …
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Is Decision Fatigue Making It Harder to Cut Back on Alcohol?
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Ever start the day feeling strong, only to cave by evening? Decision fatigue might be the culprit. In this episode, Mike Hardenbrook breaks down: Why your brain’s fuel (glucose) depletes throughout the day, making self-control harder How alcohol hijacks decision-making, making that “one drink” harder to resist The paradox of choice—why too many opt…
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Not everyone fits neatly into the categories of “moderate drinker” or “alcoholic.” There’s a huge gray area in between—what Mike Hardenbrook calls "in-between drinking." In this episode, Mike breaks down: What in-between drinking is and why so many people fall into this category Why traditional labels don’t always fit and can make change harder The…
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Feeling more anxious after drinking? There’s a reason for that. Alcohol may feel like it calms the nervous system, but behind the scenes, it disrupts brain chemistry, leading to rebound anxiety, sleep issues, and even more stress over time. In this episode, Mike Hardenbrook breaks down the neuroscience of alcohol and anxiety, including: How alcohol…
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How Alcohol Depletes Thiamine and Why It Matters
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Feeling sluggish after drinking? It’s not just in your head. Alcohol depletes thiamine (Vitamin B1)—a key nutrient for energy, brain function, and metabolism. Even moderate drinking can lead to subclinical deficiencies, causing brain fog, fatigue, and difficulty concentrating. In this episode, Mike Hardenbrook breaks down: How alcohol depletes thia…
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Struggling with alcohol cravings? It’s not just about willpower. There’s a biological reason why cutting back on alcohol feels so hard, and it has everything to do with how alcohol affects your brain chemistry and cravings. One supplement that’s been gaining attention? N-acetylcysteine (NAC). In this episode, Mike Hardenbrook dives into the latest …
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Mindful Drinking vs. Moderation: What’s the Difference?
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Mindful drinking and moderation aren’t the same—so which one actually works? Most people trying to drink less think they need to rely on willpower or strict rules to succeed. But the truth is, moderation can feel like a battle, while mindful drinking offers a much better path to long-term change. In this episode, Mike Hardenbrook breaks down why mo…
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Most people think drinking less is about self-control—setting rules, using willpower, and making better choices. But what if I told you your body is working against you? Alcohol doesn’t just create habits—it changes your brain chemistry and depletes key nutrients that regulate your mood, sleep, and cravings. Many people don’t realize they experienc…
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Cut Back Drinking: Your Guide to an Alcohol-Free Life
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Welcome to Cutback Chronicles, the podcast where we explore practical tips, inspiring stories, and science-backed strategies to help you quit or reduce alcohol consumption. Whether you're going cold turkey, cutting back gradually, or simply curious about living an alcohol-free life, we've got you covered. Join us for honest conversations about the …
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