Upper Bottom

After almost exactly a year of podcasting – spanning 51 episodes – co-hosts Ollie and Cess raise a glass to their favourite episodes, best interviewees, top personal stories, the most fervent supporters and more. There is a cathartic close to the podcast, as Clare and Clara, wives of Ollie and Cess, respectively, answer puzzlers on what their spouse’s sobriety means to them. The replies – which the hosts hear for the first time on air – will surprise you as much as it does them. This is a fitting end to the 12 months of public therapy.Thanks so much for your support and warmth. We have had a brilliant year. Who would bet against a Christmas special? Seriously, we hope this becomes a useful resource for other Upper Bottoms. Good luck with your journeys.And whether you want to ditch the booze or not, may the dice be kind, may the wind be at your back, and may the gods turn the occasional blind eye.#dryjanuary#soberjourney#sobercurious#soberadvice#sobriety#upperbottompodcast

With Upper Bottom hitting a half-century of episodes – woo hoo!! – Ollie and Cess list their top 50 learnings from their sobriety journey. These are listed below – with links to relevant episodes. (Booze News and Just the Tonic return next week.)  1. "Upper Bottom" may raise eyebrows as a podcast name, but it a conversation starter that perfectly captures the essence of alcohol consumption that requires explanation and context. Episode 1: What is an “Upper Bottom”? 2. Britain's relationship with alcohol has reached crisis levels. Government statistics show alcohol-specific deaths in England rose 63.8% from 2006 to 2023, reaching a record high of 15 per 100,000 population.3. The UK faces a particularly concerning trend with youth drinking, especially among girls. England ranks highest globally for child alcohol use, with 11 and 13-year-olds being the most likely to have tried alcohol compared to 44 other countries surveyed.4. Both governments and corporations bear responsibility for enabling alcohol harm in pursuit of economic growth. The cancer-causing effects of alcohol were known for nearly a decade before becoming widely publicised.5. The British relationship with drinking is reflected in its expansive vocabulary, with 546 documented words for drunkenness. From "trolleyed" to "steampigged", these colourful terms reveal how deeply alcohol is woven into the cultural fabric. Episode 4: What is a “Dry Drinker”?6. Stopping drinking is merely the beginning of the sobriety journey. The societal narratives about needing alcohol for relaxation and socialising are deeply ingrained but fundamentally false.7. There's a growing trend towards moderate drinking in the UK, according to the latest Drinkaware statistics. Nine in ten drinkers are now attempting to moderate their consumption, up from 84% in 2018. Episode 35: Drinkaware research indicates a sobering trend: But are UK drinkers binning the booze? 8. Society's attitude towards alcohol reveals stark contradictions, particularly regarding mothers. Women are stigmatised for drinking during pregnancy but then encouraged to embrace the "wine o'clock" culture after giving birth. Episode 6: What is Mothering Sunday’s relationship with booze like in 2024?9. Women face unique challenges when choosing sobriety. The assumption that women who don't drink must be pregnant reveals persistent societal biases. Episode 5: Extending Dry January – what does two months sober feel like? 10. Learning to sit with discomfort, boredom, and unhappiness is a vital life skill. The constant pursuit of happiness is ultimately an immature approach to life.11. Alcohol's impact on the brain is both immediate and long-lasting. While it provides temporary pleasure through dopamine release, regular drinking can alter brain structure and impair memory, though many effects can be reversed with sobriety. Episode 49: Last orders: Are you an Upper Bottom waiting for a crisis to stop drinking?12. Ollie and Cess represent a broader cultural shift in lifestyle choices. Their experience shows that individuals are rarely as unique as they imagine themselves to be.13. Workplace culture is shifting away from alcohol-centric socialising. With 34% of employees avoiding work socials due to alcohol, there's increasing demand for inclusive, alcohol-free venues and activities. Episode 29: Laughter and rhythm without the booze: Can sober events redefine nightlife?14. Today's binge drinking culture will one day be viewed as barbaric as bear baiting. Future generations will likely look back on our drinking habits with bewilderment and distaste.15. Alcohol significantly impacts workplace productivity and attendance. Up to 5% of work absenteeism is alcohol-related, with presenteeism costing the UK economy over £1.4 billion annually. Episode 25: From office hours to happy hours: Is workplace drinking a recipe for disaster (part one)?16. Running 26 miles in sandals is possible. Physical achievements don't require alcohol as motivation or reward.17. Vinnie Jones's perspective on sobriety after 11 years is enlightening. His observation that "drinking is a young man's sport" and "ego is not your amigo" carries particular weight.18. Mountain climbing doesn't require an alcoholic reward. Physical achievements can be celebrated without alcohol.19. The podcast has served as an extended form of public therapy. Sharing experiences openly has been therapeutic for both hosts and listeners.20. Ollie's boozy, near-death experience with quicksand is a powerful metaphor. Life's challenges can appear suddenly and require clear-headed thinking to overcome. Episode 8: What’s the most dangerous thing you’ve done when drinking alcohol?21. Ice cream gluttony holds no appeal for the host. Different people have different vices and triggers.22. The commercialisation of St Patrick's Day through alcohol marketing diminishes Ireland's rich cultural heritage. The "land of Saints and Scholars" deserves better recognition than as a drinking holiday. Episode 7: St Patrick’s Day special: Do the celebrations lose their fizz when not drinking?23. Writing Google reviews about establishments' non-alcoholic options is an effective way to create change. It helps normalise and encourage alcohol-free choices. Episode 15: Club Soda special: How can sober venues boost mindful drinking? 24. Non-alcoholic wine hasn't yet matched the quality developments seen in alcohol-free beer. This market gap represents both a challenge and an opportunity.25. Sobriety is achieved through consistent daily habits and patience. Time compounds these small actions into lasting change.26. Discovering you don't actually enjoy the taste of beer can be revelatory. It shows how much of drinking is habitual rather than about taste.27. The human palate can be retrained to reject alcohol. What once tasted appealing can become unpalatable through sobriety.28. Connecting with nature can provide the sense ...

Cess and Ollie welcome local south-east London friend Boo Darlison – who is Matron for Personal Cancer Care, Lewisham and Greenwich NHS Trust – to share her wisdom about how people should invest in their future selves by making good decisions with drink and food before a health disaster strikes.The interview with Boo comes just as America's top doctor, US Surgeon General Vivek Murthy, calls for risk warnings on alcoholic beverages, similar to the labels on cigarettes, following new research that links the drinks to seven types of cancer.Meanwhile, new stats indicate 22 million (45%) of UK adults are attempting to moderate their boozing, and one in three visits to the "on-trade" – ie pubs, restaurants, nightclubs and bars – are now alcohol free.Booze News Items: BBC: US top doctor calls for cancer warnings on alcohol (https://www.bbc.co.uk/news/articles/cj90x3np0zpo)Morning Advertiser: Low & no drinkers are a key part of socialising groups now (https://www.morningadvertiser.co.uk/Article/2024/12/12/diageo-looks-at-how-low-no-drinkers-are-key-to-socialising/)More Morning Advertiser stats: https://www.morningadvertiser.co.uk/Article/2025/01/08/research-shows-38-drinking-low-no-semi-regularly/?utm_source=newsletter_daily&utm_medium=email&utm_campaign=08-Jan-2025&cid=DM1183755&bid=589422097 PA: How sobriety changes the brain (https://pa.media/blogs/pa-editors-picks/how-sobriety-changes-the-brain/)Morning Advertiser: Lucky Saint to give away 100k pints through 15 UK pubcos (https://www.morningadvertiser.co.uk/Article/2025/01/06/major-uk-pubcos-team-up-with-lucky-saint-for-pints-giveaway/)#dryjanuary#soberjourney#sobercurious#soberadvice#sobriety#upperbottompodcast

In the first episode of 2025, Ollie and Cess invite James Gwinnett to discuss his fascinating and insightful story of overcoming depression and alcoholism – he is nearly nine years sober – after a serious rugby injury, and going on to take part in Channel 4's SAS: Who Dares Wins and run a series of ultramarathons. He’s recently released a book – READY, SET, LIFE, available on Amazon – which recounts James’ experiences in light of his wife giving birth to a baby boy. The hosts also catch up with friend-of-the-show Ryan, who has just managed 12 months of sobriety – and he has some surprising words of wisdom for listening.Good luck to those who are trying Dry January. Keep going strong!Booze News Items:Evening Standard: I'm an alcoholic, and I know why Dry January can mask a serious alcohol addiction (https://www.msn.com/en-gb/health/other/im-an-alcoholic-and-i-know-why-dry-january-can-mask-a-serious-alcohol-addiction/ar-AA1wN7TG) LadBible: How long it takes for brain to recover from drinking alcohol and timeline of reversing effects (https://www.ladbible.com/lifestyle/brain-recover-from-alcohol-how-long-013316-20250101)Daily Mail: Experts reveal the little-known hack that'll make you stick to Dry January (https://www.dailymail.co.uk/health/article-14239701/hack-make-stick-Dry-January.html)BBC: Dry January: I spent a year without alcohol (https://www.bbc.com/news/articles/cp8nmvxxxxeo)#dryjanuary#soberjourney#sobercurious#soberadvice#sobriety#upperbottompodcast#drychristmas

After a one-week break for the festive holiday, co-hosts Cess and Ollie return to discuss how their sober Christmas Days went – Botivo was a big hit for Cess! Ollie, meanwhile, shares a story about being sozzled in front of Princess Catherine. Oops! And, with the news that a record 15.5 million Britons (29% of the adult population in the UK) are planning to participate in Dry January, the pair have plenty of tips to help those giving up booze for a month ... or perhaps longer.Happy New Year to all our listeners. Good luck. Here's to a healthy and prosperous 2025!Booze News Items:Daily Mirror: Guinness shortage update issued after stocks run dry and pubs ration drinks (https://www.mirror.co.uk/money/guinness-shortage-update-issued-after-34351484)Daily Mirror: Almost a third of Brits sign up for biggest Dry January yet - 5 top tips for success (https://www.mirror.co.uk/news/health/dry-january-2025-success-tips-34346465) The Guardian: The Swedish sobriety secret: dry December – and off-licences shut on a Saturday night (https://www.theguardian.com/lifeandstyle/2024/dec/18/the-swedish-sobriety-secret-dry-december-and-off-licences-shut-on-a-saturday-night)Gloucestershire Live (via MSN): 'I'm a GP and this is how Dry January you can reset your sleep in four weeks’ (https://www.msn.com/en-gb/health/other/im-a-gp-and-this-is-how-dry-january-you-can-reset-your-sleep-in-four-weeks/ar-AA1wqipp)#dryjanuary#soberjourney#sobercurious#soberadvice#sobriety#upperbottompodcast#christmasdrinking#drychristmas

In the final episode before Christmas – the hosts will take a break on December 24 – Cess and Ollie consider embarrassing drinking tales from work dos in the past. They also contemplate how to ensure a sober person can enjoy themselves during the especially boozy party season, and offer some tips and tricks.Given the time of year, there is also a reflection on the last 12 months – and the pair have crammed a lot into 2024. Needless to say, this would not have been possible had they been still drinking.Happy festive season to all Upper Bottom listeners – the next episode will run on December 31, focusing on preparing for Dry January.Bonus Link: A runner in Toronto has fun: https://www.instagram.com/reel/DDPe-lgsEHH/?igsh=MTE5ZzdzOHJkZ2l3ZQ== Booze News items:BBC: Nightclub stickers over smartphone rule divides the dancefloor (https://www.bbc.co.uk/news/articles/c4gpn44pyz9o)i: I save £7k a year not drinking – how I do party season sober (https://inews.co.uk/inews-lifestyle/save-7k-year-not-drinking-party-sober-3410475?ico=most_)Guardian: ‘I’d always enjoyed alcohol – but my mother’s sudden, violent death made me a heavy drinker overnight’ (https://www.theguardian.com/society/2024/dec/08/id-always-enjoyed-alcohol-but-my-mothers-sudden-violent-death-made-me-a-heavy-drinker-overnight)#soberjourney#sobercurious#soberadvice#sobriety#upperbottompodcast#christmasparty#christmasdrinking#drychristmas

With the festive season in full swing, Cess – now a marathon runner – and Ollie explore how norms are changing regarding Christmas drinking. And it seems that really boring lot, Gen Zzz, is to blame (according to the Daily Mail).A new trend for "Dry Christmas" is gathering pace, quicker than a behind-schdule Rudolph. This movement is being helped by more low- and no-alcohol options. The hosts welcome Emma Newman (@emma_sobersocial on Instagram) to discuss Christmasy alternatives to traditional drinks, plus her sobriety journey, which started over nine years ago.Booze News ItemsMirror: Nearly half of Gen Z embrace a sober festive season as 'Dry Christmas' gains traction (https://www.mirror.co.uk/news/nearly-half-gen-z-embrace-34225345)Daily Mail: Gen Zzz kills off the Christmas party: The VERY different face of the festive bash now mistletoe is out, Band Aid is banned and 'sober curious' guests are home by 9pm (https://www.dailymail.co.uk/femail/article-14136625/The-new-Gen-Z-Christmas-party-Mistletoe-Band-Aid-teetotal.html) Financial Times (via MSN): Is this the year of the sober office Christmas party? (https://www.msn.com/en-gb/money/topstories/is-this-the-year-of-the-sober-office-christmas-party/ar-AA1v3CbC)The Independent (via MSN): New low-alcohol beer launched to cut boozy train passenger accidents (https://www.msn.com/en-gb/travel/news/new-low-alcohol-beer-launched-to-cut-boozy-train-passenger-accidents/ar-AA1vhFmW) #soberjourney#sobercurious#soberadvice#sobriety#upperbottompodcast#christmasdrinking#drychristmas

What was your relationship with alcohol like when growing up? To what extent did how your parents' drinking habits shape your own? And what do today's youngsters think about boozing?Ollie and Cess – who both gave up alcohol at least in part to set a better example for their children – try to answer these big questions.And to assist with the last puzzler, the co-hosts' offspring offer their words of wisdom (partly in the hope of becoming world famous, more fool them). The short interviews are sweet and revealing.In other news, Ollie's latest column for Low No Drinker Magazine about the slow descent to a boozy Christmas (and how to avoid it) has been published. The lovely editor, Denise, has offered Upper Bottom listeners a 20% discount using the code UPPER20 (expires Dec 31).Finally, well done (and thank you) certified superfan Tom Bowen for sharing the podcast with the most people! A mug will find its way to you very soon. XBooze News items:The Wall Street Journal: Why Is Everyone ‘Sober-ish’ All of a Sudden? (https://www.msn.com/en-us/health/other/why-is-everyone-sober-ish-all-of-a-sudden/ar-AA1uxccX)BBC: ‘I had no idea being a social drinker would damage my liver by 31’ (https://feeds.bbci.co.uk/news/articles/c30pre660mzo)Metro (via MSN): I watched my mum wreck her life through alcohol, then I did the same https://www.msn.com/en-ca/news/world/i-watched-my-mum-wreck-her-life-through-alcohol-then-i-did-the-same/ar-AA1ufFLU  Evening Standard: Denise Welch was 'in denial' about how her drug and alcohol use affected son Matty Healy (https://www.msn.com/en-us/health/other/denise-welch-was-in-denial-about-how-her-drug-and-alcohol-use-affected-son-matty-healy/ar-AA1urin8)#soberjourney#sobercurious#soberadvice#sobriety#upperbottompodcast#childrenandalcohol

To answer this massive question, Ollie and Cess draw upon their own insights and the straight-talking wisdom of interviewee Gary Mairs – aka sobernsound ("sweary sobriety mentor") on Instagram.Gary's catchphrase for his 33,000+ followers is "get to midnight and go again". He attended AA in April 2014, but struggled with the idea of supplicating to God, or a higher power. Yet, through meditation and no small amount of determination, Gary beat the booze. Here, he discusses the difference between "survival sobriety" – which is when, in the early days, you just try and get through the days and weeks without a drink – and "emotional sobriety", and that comes later. There is plenty of excellent advice for Upper Bottoms – and those who might be falling deeper.Booze News items:The Independent via MSN: Denzel Washington opens up about past struggles with drugs and alcohol: ‘I’ve done a lot of damage’ (https://www.msn.com/en-us/health/other/denzel-washington-opens-up-about-past-struggles-with-drugs-and-alcohol-i-ve-done-a-lot-of-damage/ar-AA1uoBrA)Wales Online: 'I turned my addictions from drugs to furniture and made a thriving business’ (https://www.msn.com/en-gb/money/other/i-turned-my-addictions-from-drugs-to-furniture-and-made-a-thriving-business/ar-AA1ul3I8)  The Caterer: Customers are drinking less – how can I balance the booze on my menu? (https://www.thecaterer.com/indepth/how-can-i-serve-up-a-sober-christmas)#soberjourney#sobercurious#soberadvice#sobriety#alcoholicsanonymous#addiction#UpperBottomPodcast#sobermovement

Dr Fiona Dowman, a clinical psychologist and addiction specialist, joins Cess and Ollie and shares many illuminating insights for Upper Bottoms – and those who have dropped lower.What are the signs of addiction? Are some people more predisposed to addiction than others? What are drinkers hoping to gain from boozing hard? And what are the tools and tips to gain better control over one's "relationship with alcohol", as Fiona, Founder of Purple Bridge Psychology, calls it?These puzzlers and more are answered. You'll also discover the benefits of establishing personal values, mindfulness, and acceptance and commitment therapy. This episode is packed with great, timely advice, given we are nearing the start of the indulgent festive season.Booze News items:London Review of Books: La Chasse au Pinard (https://www.lrb.co.uk/the-paper/v46/n21/julian-barnes/la-chasse-au-pinard) Good Housekeeping (via MSN): "We're a 'half sober' couple - I drink but my husband doesn't" (https://www.msn.com/en-gb/foodanddrink/news/we-re-a-half-sober-couple-i-drink-but-my-husband-doesn-t/ar-AA1tJC7P)Psychology Today: Reframe Addiction: Why Sobriety Is Not Just Recovery (https://www.psychologytoday.com/us/blog/sober-curiosity/202411/reframe-addiction-why-sobriety-is-not-just-recovery) Lad Bible: Man breaks sobriety after 18 months and shares 'surprising' impact it had on him (https://www.ladbible.com/news/health/what-happens-to-the-body-when-you-break-sobriety-958032-20241114)#soberjourney#sobercurious#soberadvice#sobriety#addiction#UpperBottomPodcast#sobermovement