Mindful Drinking & Moderation in Midlife: Low No Drinker Podcast
Welcome to the essential podcast for anyone in their 30s, 40s, 50s and beyond who's ready to drink differently. While Gen Z gets all the headlines for being sober curious, let’s not forget that the real moderation revolution is happening in midlife – and this is your space to explore it without judgment, pressure, or expectation.
Join me to discover the people, places and brands making it easier than ever to live a life less intoxicated, whether that's for tonight, this week, or forever.
I get it – as a midlife moderator, you're not looking to reinvent yourself completely. You want drinks that taste like the ones you already love, new and exciting options with something special to offer, experiences that enhance rather than shorten your evenings, and practical advice that fits your busy, demanding life.
I’m Denise Hamilton-Mace, founder and editor of Low No Drinker Magazine – the leading global publication for mindful and sober curious drinkers and a professional public speaker on all things low, no and light.
My goal with this podcast is to help you feel more confident and more comfortable in your choice to explore a life less intoxicated, and to help you find, understand and enjoy the drinks that make it possible.
If you are, or aspire to be the type of savvy moderator who recognises that drinking less is not a binary decision for you, who knows that coasting with mid-strength drinks, alternating through zebra-striping or bookending the start and end of your night with something non-alcoholic are all viable options then this show is for you.
And you’ll leave each episode feeling motivated and supported to keep energy for the things that matter most: family, health, career, and living life on your own terms.
Each week on the Low No Drinker Podcast, you’ll get to either:
Meet the Makers: Join me in intimate conversations with the experts, founders, brewers, distillers, and visionaries who are creating premium alcohol-free drinks that don't compromise on taste. Discover their personal journeys, what drives their innovation, and why their products are perfect for the discerning midlife palate.
Mindful Moderation Solo episodes: Practical deep-dives into the questions that matter to sophisticated drinkers who want to moderate smartly, with topics like:
- Why do premium alcohol-free drinks cost the same as full-strength versions when there's no alcohol and no tax?
- How can I find an alcohol-free red wine that actually tastes like the Malbec I love?
- What's the real difference between no, low and light alcohol options?
- How do I navigate social situations when I'm the only one moderating?
- What are the best functional drinks for midlife energy and wellness?
This isn't about going completely dry or following someone else's rules. It's about making mindful choices, exploring sophisticated alternatives, and practising practical moderation that suits your lifestyle. Whether you're a Gen X professional looking to improve your health, a busy parent wanting more energy, or someone who simply wants to enjoy better mornings while still celebrating life's special moments, this podcast helps you drink your own way.
Mindful Drinking & Moderation in Midlife: Low No Drinker Podcast is perfect for mindful drinkers, sober curious adults, midlife moderators, health-conscious professionals, premium alcohol-free enthusiasts, and anyone interested in the low, no and light or mid-strength alcohol lifestyle.
Mindful Drinking & Moderation in Midlife: Low No Drinker Podcast
Advent 15: Protect Your Sleep, Protect Yourself
YOUR DATA, YOUR CHOICE: WEIGH UP THE TRUE IMPACT OF DRINKING FROM LIGHT – MEDIUM – HEAVY DAYS WITH THE DRINKING IMPACT CALCULATOR AT https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator
On Day Fifteen of the Mindful Drinking Advent, we focus on sleep — the foundation that quietly holds everything else together.
This episode explains why the nightcap myth persists, how alcohol interferes with REM sleep and recovery, and why poor sleep makes every drinking decision harder the next day.
You’ll learn simple, practical ways to protect your rest this December, from tracking sleep quality to timing your last drink, so you can wake up clearer, calmer, and more resilient.
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🌱 Reset the way alcohol shows up in your life with the 4 Week Midlife Mindful Drinking Reset
https://www.lownodrinker.com/4weekreset
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🧮 Drinking Impact Calculator: What you get vs. what it costs
https://mindfuldrinkinginmidlife.com/products/drinking-impact-calculator
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🗣️ Join the growing community on Substack
https://lownodrinker.substack.com/
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🧐 Take the quiz and find out what's REALLY driving your midlife drinking habits
https://www.lownodrinker.com/
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💰 Get 10% off drinks at Wise Bartender with code LOWNODRINKERMAGAZINE
https://wisebartender.co.uk/lownodrinkermagazine *
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*Some links are affiliate links. If you make a purchase, Low No Drinker may earn a commission. Thank you.
Hello and welcome to day 15 of our mindful drinking audio advent here on the Mindful Drinking and Moderation in Midlife podcast with me, Denise Hamilton Mace. Today we are talking about sleep. I believe it is the foundation for everything that we want to achieve in life. If you get a good night's sleep, it makes everything so much easier. But we neglect it so much, and I think we don't understand it, and we rely on things like a nightcap and uh having a late night scroll to help us drop off. But all these things really impact our sleep. And during the Christmas season, when there is so much going on, actually good rest and restoration and recovery and giving your brain and your body both time to repair themselves is essential. The thing about alcohol and sleep is that for so long we believe that having a nightcap, uh having a little whiskey before bed or something like that will help us to get a good night's sleep. And the truth is that alcohol does help you to fall asleep faster. But that's where the benefits end. Alcohol releases or encourages the release of a hormone called adenosine, and that is the hormone that helps you to fall asleep. When you drink a lot of alcohol, that is the hormone that helps you to pass out. If you've ever tried to wake a drunk person, you will know exactly what that's like. And what happens is once that adenosine has been released and it has been used, it wears off very quickly. So we fall into a deeper, more intense sleep, but only for a short period of time. After that, the body tries to overcompensate for the poor sleep it's had up until that point. And it ends up waking you up more often. Your REM sleep, which is where all the restoration takes place, your REM sleep cycles get shorter and less frequent. And all that accumulates into you waking up in the morning feeling completely unrested and unrestored because you've not given yourself that chance to get everything sorted out, both the weird, crazy dreams that you have, which is actually your brain's way of sorting things out, and your body doing the rest and repair that it needs to after late nights, after exercise, after working lots. So sleep is so important at this time of year. And I really want you to protect yours fiercely because, in return, it will protect you, your decision making, uh, the willpower that you do use, your cognitive decision making, and all the behavioral patterns that you rely on all stem from getting a good night's sleep. So pay attention to your sleep. Track your sleep quality on drinking nights versus non-drinking nights. I think that one of the best and easiest ways to do this is just to use the notes app on your phone or a little notepad. Um make a note in the morning of how you're feeling, make a note of how you've slept, and also obviously make a note of what you drank the night before and what time you drank it. Speaking of which, another way to protect your sleep when it comes to alcohol is to make sure that if you do consume alcohol in an evening, you stop at least three hours before you intend to go to bed. This gives your body time to process the alcohol that you've consumed and therefore allows you to get a good, uninterrupted night's sleep. And then there's all the other stuff that you can do for better sleep hygiene, such as a dark room, a cool temperature, and no scrolling before bed. Don't sit on TikTok for an hour in bed with the TV on, listening to a podcast and doing all the things all at once. Give yourself the chance to actually get some restoration and come out fighting the next day. Now, I actually cover alcohol, Ansley, in more detail inside the four-week midlife mindful drinking reset on week three, which is all about optimizing your energy, managing your stress, and optimizing your health. So if that is something that you want to explore further, then do check the link in the show notes and check out the four week midlife mindful drinking reset. And of course, don't forget to open today's day on the advent calendar where you will find a few extra things that can help you get a good night's sleep. I will see you tomorrow for day 16. And until then, cheers to a Christmas less intoxicated.
