Think Thursday: The Power of Sleep and Neuroplasticity

Think Thursday: The Power of Sleep and NeuroplasticityUnderstanding the Importance of Sleep for NeuroplasticityMolly Watts introduces the topic of sleep and its impact on neuroplasticity, emphasizing its importance for behavior change.She recaps previous episodes on neuroplasticity, highlighting how mindset and the iterative mindset affect brain changes.Molly explains that sleep is crucial for both habit breaking and building, especially when trying to reduce alcohol consumption.She discusses the role of sleep in neuroplasticity, including memory consolidation, synaptic pruning, and the activation of the glymphatic system.Memory Consolidation and Synaptic Pruning During SleepMolly elaborates on how deep sleep and REM sleep consolidate memories and transfer them from short-term to long-term storage.She explains that synaptic pruning during deep sleep helps maintain strong neural connections and optimize brain efficiency.The glymphatic system's activation during sleep clears out toxins, creating a healthier environment for neurons to communicate.The release of BDNF during sleep promotes neuron growth and repair, enhancing cognitive function and neuroplasticity.Emotional Regulation and Glial Cell Activity During SleepMolly discusses how REM sleep helps process emotions, stripping away emotional charges from memories while retaining factual content.She highlights the role of glial cells in supporting neurons, which are more active during sleep and assist with brain repair.The brain's regulation of cortisol during sleep is crucial for reducing stress and impairing neuroplasticity.Molly emphasizes that sleep is an active period of brain maintenance, repair, and growth, essential for forming new pathways for habit change.Impact of Sleep Deprivation on NeuroplasticityMolly explains that sleep deprivation severely impacts the brain's ability to rewire itself, making it harder to form new connections.She mentions a study from the University of Pennsylvania that found one night of sleep deprivation reduced neuroplasticity in mice.Sleep deprivation impairs the prefrontal cortex, affecting decision-making and impulse control.Molly discusses how overtiredness leads to decision fatigue, making it harder to stick to goals and avoid old behavior patterns like overdrinking.Practical Tips for Improving Sleep QualityMolly advises using sleep trackers like Fitbit, Aura Ring, or apps like Sleep Cycles to monitor sleep quality and identify patterns.Consistency in bedtime and wake-up times is crucial for improving sleep quality, even if the amount of sleep varies.Creating a relaxing sleep environment by keeping the room cool and dark, and establishing a pre-sleep routine, can help signal to the brain that it's time to rest.Molly recommends avoiding alcohol and caffeine before bed, as they can interfere with sleep quality, and practicing relaxation techniques like mindfulness meditation and deep breathing.Conclusion and Encouragement for Better SleepMolly reiterates that quality sleep is essential for supporting neuroplasticity and behavior change, whether breaking old habits or building new ones.She emphasizes that sleep is more than just feeling well-rested; it provides the brain with the best environment to create long-term changes.Molly encourages listeners to make small, incremental changes towards improving sleep quality and prioritizing it for overall brain health.She concludes by asking for feedback on the Think Thursday episodes and reminding listeners of the importance of supporting brain health for successful habit change. ★ Support this podcast ★

This week on the podcast I'm joined by Maggie Klaassens and we're talking all about the Sober Summit. The summit is LIVE this week starting on Wednesday, September 25th through Friday, September 27th.Sober Summit is a FREE 3-day online virtual event bringing together the best authors, podcasters, experts and influencers in the sober community to show you the benefits of living an alcohol free life.Hear from Maggie on how and why she changed her relationship with alcohol and what motivated her to create the Sober Summit. For more information go to https://www.thesobersummit.com.New to the podcast? Download the Podcast Listening Guide.Want to schedule a call to talk about how I work with people?  Click here for a FREE call. Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.Follow me on Facebook & Instagram: @AlcoholMinimalist Low risk drinking guidelines from the NIAAA:Healthy men under 65:No more than 4 drinks in one day and no more than 14 drinks per week.Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★

Think ThursdayMolly discusses the iterative mindset as a more effective approach to behavior change, particularly in reducing alcohol consumption. She explains that traditional goal-setting can lead to demotivation when failures occur, activating the brain's "habenula." Instead, the iterative mindset views change as a series of ongoing experiments and adjustments, focusing on progress over perfection. Research by Jason Moser shows that brain activity is higher during mistakes, leading to stronger neural connections and growth. Molly encourages embracing struggle as part of the process and fostering a compassionate environment for learning and growth. She invites listeners to join her Facebook group for support.Molly Watts welcomes listeners to Think Thursday, focusing on neuroscience, brain health, and mindset.She builds on last week's topic about neuroplasticity and the brain's ability to change through belief and mindset.Molly introduces the concept of the iterative mindset, emphasizing small steps lead to big changes.The episode aims to help listeners who struggle with changing habits, particularly in the context of reducing alcohol consumption.Challenges of Traditional Goal-SettingMolly discusses the limitations of traditional goal-setting, where perceived failures can lead to demotivation.She explains how some recovery programs require starting over after a slip-up, which can be demoralizing.The activation of the habenula, a brain region responsible for processing failure, is highlighted as a reason for motivation loss.Molly introduces the iterative mindset as an alternative approach, focusing on ongoing experiments and adjustments.Iterative Mindset and Progress Over PerfectionThe iterative mindset shifts focus from perfection to progress, encouraging small, iterative changes.Molly encourages listeners to experiment with their goals, such as limiting drinks to two when going out, and then assessing and adjusting based on their experience.Each attempt is seen as an opportunity for growth rather than a failure, leading to lasting change.Research by Jason Moser and his team shows that brain activity is higher during mistakes, leading to stronger neural connections and brain growth.Neuroscience and Brain GrowthMolly explains that brain activity is more robust during mistakes, which can lead to stronger neural pathways and brain growth.The iterative mindset views mistakes as valuable feedback, leading to continuous improvement and effort.This approach aligns with the idea that struggle is essential for brain growth and learning.Embracing struggle as part of the process is crucial for long-term change and growth.Applying the Iterative Mindset to Alcohol MinimalismMolly suggests applying the iterative mindset to the alcohol minimalist framework, focusing on experiments and adjustments.She provides a step-by-step process: experiment, assess, reflect, and iterate based on the results.The goal is to gather data and inform the next move, keeping the focus on the process rather than perfection.This approach keeps listeners engaged and motivated, avoiding the crushing feeling of failure.The Role of Environment and Self-CompassionMolly emphasizes the importance of creating a supportive environment for self-compassion and curiosity.Mistakes are seen as learning opportunities rather than failures, fostering a safe space for growth.She invites listeners to join the Alcohol Minimalists Facebook group for community support and shared learning.Believing in the brain's ability to adapt and grow can lead to significant improvements in achievement and well-being.Challenge and ConclusionMolly challenges listeners to pick a small area for change, such as drinking, exercise, or stress management, and apply the iterative mindset.She encourages focusing on the process, assessing progress, and making small adjustments based on what is learned.The key is to stay in effort and view each struggle as a sign of brain growth and progress.Molly concludes by reminding listeners that struggle is a path towards sustainable change and invites them to subscribe, share, and leave reviews for more resources. ★ Support this podcast ★

This week on the podcast I'm talking all about Binge Drinking and how to avoiding it.Inside the episode we'll be defining binge drinking, talking about tactics to help avoid binge drinking, and creating a mindset that will help support an alcohol minimalist lifestyle.  New to the podcast? Download the Podcast Listening Guide.Want to schedule a call to talk about how I work with people?  Click here for a FREE call. Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.Follow me on Facebook & Instagram: @AlcoholMinimalist Low risk drinking guidelines from the NIAAA:Healthy men under 65:No more than 4 drinks in one day and no more than 14 drinks per week.Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★

Think Thursday How Mindset Changes the Physical BrainUnderstanding the Purpose of Think Thursday 0:00Molly Watts introduces Think Thursday, a new series from the Alcohol Minimalist Podcast, focused on neuroscience, behavior change, and mindset.The episodes will be short (10-12 minutes) and aim to deepen understanding of brain science.The goal is to help listeners build a peaceful relationship with alcohol by understanding brain function.Molly emphasizes the importance of understanding brain function to take positive actions and achieve behavior change.Introduction to Neuroplasticity 2:37Molly explains neuroplasticity, the brain's ability to reorganize itself and form new connections in response to experiences and thoughts.For years, it was believed that the brain stopped changing after adulthood, but recent research shows otherwise.The mindset plays a crucial role in how the brain rewires itself, influencing behavior change.Molly uses the example of a habit like drinking a glass of wine to illustrate how thoughts and beliefs shape brain structure.Impact of Mindset on Brain Structure 4:55Molly discusses how a growth mindset (believing in change) can create new neural pathways, while a fixed mindset (believing in unchangeability) can limit adaptability.The process of forming new neural connections is described as "neurons that fire together wire together."Consistently thinking and behaving in new ways can lead to physical changes in the brain, weakening old pathways and strengthening new ones.This process is called synaptic pruning, which optimizes the brain for reinforced behaviors.Practical Application of Neuroplasticity 7:43Molly emphasizes that changing one's mindset can change the brain, making it adaptable and dynamic.She advises shifting internal dialog to a growth mindset, replacing fixed mindset beliefs with positive, learning-focused thoughts.Small, consistent actions reinforce new thought patterns and build new neural pathways.Self-compassion is crucial, recognizing that setbacks are part of the learning process and using them as opportunities for growth.Challenge for Listeners 10:41Molly presents a practical challenge for listeners: to practice shifting one thought pattern and replace a fixed mindset belief with a growth mindset belief.She encourages listeners to identify a specific area where they feel stuck and work on reinforcing new beliefs with small actions.The goal is to start laying the foundation for new neural pathways and support sustainable change.Molly concludes by encouraging listeners to subscribe, share the episode, and explore more resources on the Alcohol Minimalist website. ★ Support this podcast ★

Welcome to the first Monday edition of the Alcohol Minimalist podcast! This week I'm joined by Katie Garry from www.seekhealthtest.comSeek measures how alcohol impacts our health the same way we use fitness trackers to monitor things like our heart rate, glucose levels and menstrual cycle. Katie founded Seek with the belief that it should be easy and affordable for every woman to get information about how alcohol impacts her health and track how it changes over time. No surprise medical bills, no confusing lab reports, no struggling to fit in a doctor's appointment, and definitely no gaslighting. Just actionable insights, unique to our own bodies, on our own timelines.Seek is the first at-home lab test that measures how alcohol impacts women's health. Backed by clinicians from Penn, Rutgers, Mount Sinai and UCLA Health, Seek's mission is to help women identify early indicators of alcohol-related disease before a diagnosis (and feel better along the way).New to the podcast? Download the Podcast Listening Guide.Want to schedule a call to talk about how I work with people?  Click here for a FREE call. Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.Follow me on Facebook & Instagram: @AlcoholMinimalist Low risk drinking guidelines from the NIAAA:Healthy men under 65:No more than 4 drinks in one day and no more than 14 drinks per week.Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★

In the last of the Summer Content Series, I'm sharing a fantastic and important episode from Elizabeth Bento of the Primal Potential podcast. I often talk about Chasing Cupcakes and in this episode, Elizabeth is diving into Chapter 7 from the book to talk about what it takes to change your beliefs and thought patterns. Learn about three redirecting tools: neutral, empowering and positive. Check out the Upgrade program: www.primalpotential.com/emotionaleating/New to the podcast? Download the Podcast Listening Guide.Want to schedule a call to talk about how I work with people?  Click here for a FREE call. Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.Follow me on Facebook & Instagram: @AlcoholMinimalist Low risk drinking guidelines from the NIAAA:Healthy men under 65:No more than 4 drinks in one day and no more than 14 drinks per week.Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★

Continuing on with our Summer Content Series, I'm excited to share this episode from Total Health in Midlife with Elizabeth Sherman. It's such a great topic that is often overlooked...how does your vote impact your health?  Visit: https://elizabethsherman.com/Listen in as Elizabeth shares: The power of voting in shaping health-related laws and policies.How marginalized communities are affected by oppressive legislation.The historical context of laws regulating women's bodies.The crucial link between societal value, self-esteem, and health behaviors.Public health wins through smart policies and urban planning.Subtle ways economic and environmental policies affect our well-being.Media's role in reinforcing health-related social norms.Simple steps for staying informed and engaged in the political processNew to the podcast? Download the Podcast Listening Guide.Want to schedule a call to talk about how I work with people?  Click here for a FREE call. Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.Follow me on Facebook & Instagram: @AlcoholMinimalist Low risk drinking guidelines from the NIAAA:Healthy men under 65:No more than 4 drinks in one day and no more than 14 drinks per week.Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★

Continuing on the Summer Content Series this week and we're joined by Katie Lain from Thrive Alcohol Recovery. Thrive supports people implementing the Sinclair Method using naltrexone. Interested in learning more?   Check out Thrive. New to the podcast? Download the Podcast Listening Guide.Want to schedule a call to talk about how I work with people?  Click here for a FREE call. Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.Follow me on Facebook & Instagram: @AlcoholMinimalist Low risk drinking guidelines from the NIAAA:Healthy men under 65:No more than 4 drinks in one day and no more than 14 drinks per week.Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★

This week we're continuing with the Summer Content Series and an episode from the Change Made Easy podcast with Paul Levitin.In this episode, you'll learn all about the connection between certainty and consistency, and how to drop doubt for clarity.Notable quotes: "Certainty is knowing factually and believing that the effort you are putting in right now is going to lead to a result.""Doubt and certainty cannot exist in the same body at the same time."Learn more about the Change Made Easy podcast, here. New to the podcast? Download the Podcast Listening Guide.Want to schedule a call to talk about how I work with people?  Click here for a FREE call. Join my private FB group Alcohol Minimalists here: https://www.facebook.com/groups/changeyouralcoholhabitHas this podcast helped you? Please leave a review.Follow me on Facebook & Instagram: @AlcoholMinimalist Low risk drinking guidelines from the NIAAA:Healthy men under 65:No more than 4 drinks in one day and no more than 14 drinks per week.Healthy women (all ages) and healthy men 65 and older:No more than 3 drinks in one day and no more than 7 drinks per week.One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.Abstinence from alcoholAbstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.Benefits of “low-risk” drinkingFollowing these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work. ★ Support this podcast ★