23: Alcohol & Cancer: Is Any Alcohol Safe?

In most places in the world, alcohol is a part of almost every celebration — from family dinners and holidays, to girls’ nights and “just one glass to relax” at the end of the day.

But after cancer, that simple glass of wine can raise complicated questions:

👉 “Is this safe for me?”

👉 “Will drinking increase my risk of recurrence?”

👉 “How do I say no at parties? It’s so awkward.”

 

In this week’s episode of The Flourish After Cancer Podcast, Dr Megan Bernard, ND is joined by Kate Bee, Cognitive Behavioural Therapy Practitioner and creator of The Sober School, and they break down the research behind alcohol and cancer risk — and how to make informed, empowered decisions that align with your health and your life.

 

⚠️ This is a must-listen if:

• You’re wondering what the science actually says about alcohol and cancer risk
• You’ve heard mixed messages about “safe” drinking levels
• You want to enjoy social events without anxiety or guilt

 

💊 In this episode, you’ll learn:

• How alcohol acts as a carcinogen and impacts weight gain, liver function, and estrogen levels
• How alcohol influences hormone balance, gut health, and detoxification
• Why moderation looks different after cancer — and what realistic limits look like
• Simple, practical swaps for holiday celebrations that still feel joyful and satisfying

 

💡 You’ll leave this episode with:

• A research-backed understanding of alcohol’s impact on your health
• Confidence to make your own informed, balanced choices
• Real-world strategies to enjoy the holidays without undoing your progress
• Freedom from guilt and confusion — because this is about living well

 

I’m Dr Megan, a licensed naturopathic doctor. My team and I have worked with hundreds of women globally to rebuild their health after cancer and reduce recurrence risk using science-backed nutrition, lifestyle, and targeted supplement strategies—so they can feel confident, strong, and free to enjoy life again.

 

👉 Follow Kate Bee of The Sober School:

Instagram: @TheSoberSchool

Website: http://www.thesoberschool.com

 

🔗 Episode Relevant Resources:

• The First 4 Steps To Staying Cancer Free: https://flourishaftercancer.com/presentation
• The Blood Work Clarity Guide For Cancer Survivors: https://flourishaftercancer.com/bloodworkclarity
• The Flourish Blog, "Does Alcohol Increase Cancer Recurrence Risk?": https://flourishaftercancer.com/blog/does-alcohol-increase-cancer-recurrence-risk

 

✨ Let's Connect! 

Book a free Roadmap Call and let’s chat about how we can help: https://flourishaftercancer.com/nextsteps

 

Follow me:

• Instagram: @MeganBernardND
• Facebook:  @MeganBernardND
• Website: https://flourishaftercancer.com/

 

Medical Disclaimer: The information provided in these videos and podcasts is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Consult with a qualified healthcare provider before making any changes to your diet, medications, or lifestyle. Content is not a substitute for professional medical advice or care.

📚 References

Bagnardi V, et al. Alcohol consumption and site-specific cancer risk: A comprehensive dose–response meta-analysis. British Journal of Cancer. 2015;112(3):580–593.

Seitz HK, et al. Alcohol metabolism and cancer risk. Alcohol Research: Current Reviews. 2017;38(2):121–129.

World Health Organization. No Level of Alcohol Consumption Is Safe for Our Health. WHO Regional Office for Europe. 2023.

LoConte NK, et al. Alcohol and Cancer: A Statement of the American Society of Clinical Oncology. Journal of Clinical Oncology. 2018;36(1):83–93.

Episode Transcript

(00:00):
With the cancer population that I know you work with as well, there's kinda like two people.

(00:03):
There's the people who are very like yogis, green juice drinkers, but then they go and drink quite a bit after in the evenings.
Or there's the population who is trying to quit but has having trouble quitting as well.
But they have a lot of guilt.
And I think for those people, what feels off is that the drinking isn't really aligned with all their other values.

(00:26):
Yeah, that's good.
The health is important.
Clearly, like look at all these other actions and then even if you're drinking the, you know, the most organic wine, if you just can't escape the fact that it's alcohol and all the side effects that, that come with that. 9 00:01:10,860.018382844 --> 00:01:11,700.018382844 All right everyone. 10 00:01:11,700.018382844 --> 00:01:13,980.018382844 Welcome to the Flourish After Cancer podcast. 11 00:01:13,980.018382844 --> 00:01:15,750.018382844 Today I have a guest speaker. 12 00:01:15,750.018382844 --> 00:01:23,550.018382844 Her name is Kate B, and yes, that is her real last name, BBEE, who is a cognitive behavioral therapy practitioner and life coach. 13 00:01:23,760.018382844 --> 00:01:27,90.018382844 She's been living alcohol free since 2013 and. 14 00:01:27,330.018382844 --> 00:01:34,740.018382844 In lieu of this, she's created the sober school in 2016 in order to give women the structure, the support, the community, all things I know that you guys are looking for. 15 00:01:35,70.018382844 --> 00:01:46,680.01838284 When she was wishing that she had been able to find this when she was struggling with her drinking, so now she teaches women how to have fun, relax, and be confident without a glass of wine in hand in her program getting unstuck. 16 00:01:47,220.01838284 --> 00:01:54,240.01838284 Today in the episode we're gonna jump, jump into basically how drinking impacts your life, your health, your risk of cancer, growing or coming back. 17 00:01:54,835.01838284 --> 00:02:01,675.01838284 We're gonna talk about, about why, why is drinking like such a big thing in society, why people really struggle with not drinking as well. 18 00:02:02,5.01838284 --> 00:02:09,205.01838284 We're gonna talk about how much alcohol is too much and kind of around the question of like, is one glass a day or one glass a week? Okay. 19 00:02:09,205.01838284 --> 00:02:20,815.01838284 Which is something that I know we get asked a lot and how to limit your drinking or avoid drinking altogether, including how to make it more comfortable to tell people that you're, you've decided not to drink and how to go about that conversation. 20 00:02:21,635.01838284 --> 00:02:23,495.01838284 All right, so thank you so much for joining me, Kate. 21 00:02:23,495.01838284 --> 00:02:24,540.01838284 I'm so glad to have you here. 22 00:02:25,845.01838284 --> 00:02:26,685.01838284 Thank you. 23 00:02:26,685.01838284 --> 00:02:28,5.01838284 Thank you so much for having me. 24 00:02:28,65.01838284 --> 00:02:32,745.01838284 I just know the work you're doing is really important and I'm excited to talk about this. 25 00:02:33,75.01838284 --> 00:02:33,585.01838284 Thank you. 26 00:02:34,135.01838284 --> 00:02:45,505.01838284 Why don't we start with discussing holidays and why is drinking such a large part of our culture? Because today as we're recording this, it is actually American Thanksgiving and we know that Christmas is just around the corner. 27 00:02:45,505.01838284 --> 00:02:46,825.01838284 There are holiday parties week. 28 00:02:46,915.01838284 --> 00:02:49,555.01838284 Work, parties, family parties, all of these things. 29 00:02:49,555.01838284 --> 00:02:54,535.01838284 And typically we talk about eggnog and rum or having a glass of wine or whatever it might be. 30 00:02:54,535.01838284 --> 00:03:10,300.01838284 So what are your thoughts? And I can contribute too, on why do you think drinking is such a large part of our, our culture? Yeah, when it comes to the holidays and any kind of celebration, you just know alcohol is never far away. 31 00:03:11,80.01838284 --> 00:03:21,790.01838284 I think alcohol is the most romanticized and glamorized drug on the planet to the extent that some people don't even realize it is a drug. 32 00:03:22,810.01838284 --> 00:03:30,340.01838284 Because why would you when it's, it is you're packaged in beautiful bottles and stacked up near the entrance of the supermarket. 33 00:03:30,340.01838284 --> 00:03:33,340.01838284 As you go in, it's so normalized. 34 00:03:33,550.01838284 --> 00:03:35,20.01838284 It looks beautiful. 35 00:03:35,20.01838284 --> 00:03:37,420.01838284 It can feel special and expensive. 36 00:03:38,20.01838284 --> 00:03:46,180.01838284 I, I always say to my clients, you know what? Normal drinkers get addicted to alcohol because my goodness is kind of everywhere. 37 00:03:46,420.01838284 --> 00:03:55,840.01838284 And it's presented us, presented to us as this thing that is fun and exciting and the thing that makes something special. 38 00:03:55,990.01838284 --> 00:03:56,50.01838284 So. 39 00:03:57,250.01838284 --> 00:04:11,230.01838284 Yeah, you can see why it has kind of woven its way into every event from holiday parties to divorce parties, like weddings to funerals. 40 00:04:12,910.01838284 --> 00:04:23,80.01838284 Sometimes I think as humans, we are just not that great at managing our feelings, and so we, we seem to just turn to alcohol. 41 00:04:23,80.01838284 --> 00:04:25,660.01838284 We outsource to alcohol at every opportunity. 42 00:04:27,205.01838284 --> 00:04:30,985.01838284 Absolutely like it is a anxiety relief. 43 00:04:30,985.01838284 --> 00:04:31,260.01838284 It is a. 44 00:04:31,900.01838284 --> 00:04:37,150.01838284 Like a, a, basically a cushion or what is it called? Whenever something's like a comfort, I guess. 45 00:04:37,450.01838284 --> 00:04:39,760.01838284 A crutch to, yeah, a crutch to face. 46 00:04:39,840.01838284 --> 00:04:42,150.01838284 Just hard situations, hard feelings, things like that. 47 00:04:42,150.01838284 --> 00:04:42,690.01838284 For sure. 48 00:04:43,350.01838284 --> 00:04:43,650.01838284 Yeah. 49 00:04:44,70.01838284 --> 00:04:47,785.01838284 And they do, and just going back to Roman romanticization of it, like they make it look all. 50 00:04:48,150.01838284 --> 00:04:48,630.01838284 Fancy. 51 00:04:48,630.01838284 --> 00:05:02,460.01838284 It comes in really cool bottles, or they call it girls Night out, and it just kind of becomes part of the celebration that you're having and then you picture in your mind that celebration is me having fun, me laughing me saying ridiculous things. 52 00:05:02,460.01838284 --> 00:05:05,430.01838284 And part of that is like, I think alcohol will get me there. 53 00:05:05,610.01838284 --> 00:05:07,10.01838284 So it gets us to certain feelings as well. 54 00:05:08,25.01838284 --> 00:05:08,655.01838284 Yeah. 55 00:05:08,685.01838284 --> 00:05:09,285.01838284 Yeah. 56 00:05:09,855.01838284 --> 00:05:19,705.01838284 I mean, I don't know how cigarettes are packaged in the States and Canada, but here, if I go to my local corner shop, you can't see the cigarettes. 57 00:05:19,705.01838284 --> 00:05:21,385.01838284 They're hidden behind a screen. 58 00:05:21,955.01838284 --> 00:05:30,775.01838284 And then when they, when that screen is open, 'cause someone wants to purchase them, they're in these really ugly boxes with grotesque pictures and cancer warnings on. 59 00:05:30,835.01838284 --> 00:05:30,925.01838284 Mm-hmm. 60 00:05:31,165.01838284 --> 00:05:32,905.01838284 We do have that, but we don't have the hidden. 61 00:05:33,260.01838284 --> 00:05:33,470.01838284 Yeah. 62 00:05:33,500.01838284 --> 00:05:34,370.01838284 Oh, oh, right. 63 00:05:34,370.01838284 --> 00:05:34,700.01838284 Yeah. 64 00:05:34,880.01838284 --> 00:05:36,590.01838284 So, so here you can't even see them. 65 00:05:36,590.01838284 --> 00:05:39,620.01838284 It's like they're so bad for you, you can't even look at them. 66 00:05:40,130.01838284 --> 00:05:42,830.01838284 And, and yet alcohol is, is just the opposite. 67 00:05:42,830.01838284 --> 00:05:45,650.01838284 So I think we've gotta have like great compassion for. 68 00:05:46,360.01838284 --> 00:05:54,160.01838284 For ourselves, for, for just seeing this drug so differently because like, what else are we supposed to conclude? Mm-hmm. 69 00:05:54,270.01838284 --> 00:05:55,470.01838284 When it's presented like that. 70 00:05:55,650.01838284 --> 00:05:55,980.01838284 Mm-hmm. 71 00:05:56,55.01838284 --> 00:05:57,0.01838284 Yeah, for sure. 72 00:05:57,420.01838284 --> 00:06:07,590.01838284 And like you watch TV and they're still drinking, but I know they have, I think they have rule rules and regulations around watching movies now where you have to have a certain rating if someone's gonna be smoking in it. 73 00:06:07,590.01838284 --> 00:06:14,235.01838284 I might be completely wrong on this, but I think people are still allowed to go to bars, drink alcohol, all these things in movies, but, Hmm. 74 00:06:14,610.01838284 --> 00:06:18,570.01838284 When it comes to smoking, I think they're, I might be completely wrong, so who knows? I'll look it up after. 75 00:06:18,780.01838284 --> 00:06:25,350.01838284 But they'd have rules around like, can you have someone smoking in like a G movie or PG movie, or whatever it might be. 76 00:06:25,905.01838284 --> 00:06:26,385.01838284 The alcohol. 77 00:06:26,385.01838284 --> 00:06:26,445.01838284 Yeah. 78 00:06:26,505.01838284 --> 00:06:28,755.01838284 None of those kind of rules, which is very strange. 79 00:06:29,55.01838284 --> 00:06:29,385.01838284 Yeah. 80 00:06:30,15.01838284 --> 00:06:30,285.01838284 Yeah. 81 00:06:30,345.01838284 --> 00:06:33,765.01838284 And then you look at other places as well. 82 00:06:33,975.01838284 --> 00:06:38,895.01838284 Well, actually, let's start with this, like, becoming of legal drinking age is like such a big event. 83 00:06:38,955.01838284 --> 00:06:47,725.01838284 Like now we can drink legally, even though people have usually been drinking quite often now, a little bit before that, like we just celebrate alcohol in such a weird way. 84 00:06:48,85.01838284 --> 00:06:52,105.01838284 It's just kind of ingrained in the way that we think the day-to-day that we have. 85 00:06:52,400.01838284 --> 00:06:57,590.01838284 I just, it's when you really break it down and think about it, it's like so weird that we think of alcohol this way. 86 00:06:57,980.01838284 --> 00:06:59,210.01838284 It's pretty, yeah. 87 00:06:59,720.01838284 --> 00:07:00,830.01838284 Yeah, yeah. 88 00:07:01,280.01838284 --> 00:07:09,590.01838284 And like, I don't know what your experience with alcohol is, but for me, I was kind of sold on it before I even began drinking. 89 00:07:09,860.01838284 --> 00:07:10,340.01838284 Mm-hmm. 90 00:07:10,580.01838284 --> 00:07:19,250.01838284 'cause I remember as a kid having like family events when, you know, all the people who were special to me would get together and all the adults would. 91 00:07:19,600.01838284 --> 00:07:22,780.01838284 Would have this drink that they all seemed to really enjoy. 92 00:07:22,930.01838284 --> 00:07:23,20.01838284 Mm-hmm. 93 00:07:23,260.01838284 --> 00:07:29,840.01838284 I remember my granddad making this gin and tonic and he gave me this slice of lemon to put in my lemonade. 94 00:07:29,840.01838284 --> 00:07:32,750.01838284 And he said, oh, that's been in my gin and tonics. 95 00:07:32,750.01838284 --> 00:07:33,770.01838284 That's very special. 96 00:07:33,980.01838284 --> 00:07:37,760.01838284 And I just remember thinking, yes, like this is this magical thing. 97 00:07:37,765.01838284 --> 00:07:37,985.01838284 Mm-hmm. 98 00:07:38,90.01838284 --> 00:07:40,460.01838284 And it's gonna be so great when I can drink as well. 99 00:07:40,850.01838284 --> 00:07:40,940.01838284 Mm-hmm. 100 00:07:41,180.01838284 --> 00:07:46,890.01838284 So what else in the world is normalized to that extent where we see these responsible like. 101 00:07:47,245.01838284 --> 00:07:50,665.01838284 Parental and grandparent figures using this drug. 102 00:07:50,875.01838284 --> 00:07:51,290.01838284 Um mm-hmm. 103 00:07:51,600.01838284 --> 00:07:52,370.01838284 Just, just crazy. 104 00:07:53,315.01838284 --> 00:08:01,445.01838284 Yeah, it's like this is not the same, but to be extreme about it, it's like sitting in your living room and then someone's shooting cocaine or something. 105 00:08:01,685.01838284 --> 00:08:03,35.01838284 I don't even know how to do drugs. 106 00:08:03,35.01838284 --> 00:08:04,55.01838284 So you don't really shoot. 107 00:08:04,55.01838284 --> 00:08:04,835.01838284 Can take cocaine. 108 00:08:04,985.01838284 --> 00:08:05,915.01838284 I think you sniff it. 109 00:08:06,245.01838284 --> 00:08:06,365.01838284 Okay. 110 00:08:06,935.01838284 --> 00:08:08,945.01838284 Yeah, they're, they're smelling cocaine. 111 00:08:08,945.01838284 --> 00:08:09,845.01838284 I don't know what it is. 112 00:08:09,965.01838284 --> 00:08:15,425.01838284 While sitting in front of you in the family get together, like it's literally you're drinking beer or whatever, but it's still a drug. 113 00:08:15,425.01838284 --> 00:08:16,835.01838284 I mean, that's super extreme, but I thought. 114 00:08:17,35.01838284 --> 00:08:17,965.01838284 Paint a funny picture. 115 00:08:18,395.01838284 --> 00:08:25,715.01838284 And I definitely remember when I was a child, my dad or my grandfather would come over and be like, here, have a drink out of this almost empty beer bottle. 116 00:08:25,715.01838284 --> 00:08:31,235.01838284 Because it's funny to watch a, a kid try to drink beer and it tastes disgusting and the expression on their face. 117 00:08:31,235.01838284 --> 00:08:36,665.01838284 So it's just a weird thing where drug, it's this drug, it's just kind of rampant throughout our society. 118 00:08:36,935.01838284 --> 00:08:37,625.01838284 And even like. 119 00:08:37,965.01838284 --> 00:08:38,595.01838284 Good parenting. 120 00:08:38,595.01838284 --> 00:08:39,585.01838284 I had really good parenting. 121 00:08:40,5.01838284 --> 00:08:40,725.01838284 Don't worry mom. 122 00:08:40,725.01838284 --> 00:08:42,775.01838284 Dad, as you're listening we still do this. 123 00:08:42,775.01838284 --> 00:08:53,245.01838284 We still have these situations where alcohol is either a sign of adulthood and you get to have a drink when you're a certain age or it's just a funny thing that everyone does in the family, and let's watch people's reactions. 124 00:08:53,245.01838284 --> 00:08:55,75.01838284 It's just part of what we do is get togethers. 125 00:08:55,615.01838284 --> 00:08:56,65.01838284 So weird. 126 00:08:56,65.01838284 --> 00:08:56,515.01838284 Yeah. 127 00:08:56,785.01838284 --> 00:08:57,115.01838284 Yeah. 128 00:08:57,175.01838284 --> 00:08:57,775.01838284 So strange. 129 00:08:57,820.01838284 --> 00:08:58,240.01838284 Mm-hmm. 130 00:08:58,675.01838284 --> 00:09:14,635.01838284 Well, what's your personal journey and experience with cancer? Like, what made you decide to limit or avoid drinking and then teach other people how to go through this process? Yeah, so I I have had a brush with cancer but actually that came after I stopped drinking. 131 00:09:14,695.01838284 --> 00:09:17,155.01838284 So to be, you know, to be honest with you. 132 00:09:17,920.01838284 --> 00:09:22,90.01838284 My drinking got to a point where I just need needed to stop drinking. 133 00:09:22,180.01838284 --> 00:09:22,270.01838284 Mm-hmm. 134 00:09:22,690.01838284 --> 00:09:33,670.01838284 You know, I started drinking as a teenager, like probably most of us did, and as soon as I began drinking, it was like I'd found this thing that just fixed all my problems. 135 00:09:34,180.01838284 --> 00:09:44,740.01838284 Like suddenly I could talk to boys, I could dance, I could do all the things that I thought I should be doing as this confident teenager or yeah, pretending to be a confident teenager when I felt the opposite. 136 00:09:45,610.01838284 --> 00:09:50,380.01838284 So alcohol kind of followed me through those years through university. 137 00:09:51,10.01838284 --> 00:09:52,690.01838284 Obviously I live in the uk. 138 00:09:52,720.01838284 --> 00:09:56,710.01838284 Alcohol's a big part of our culture, pub culture, bar culture. 139 00:09:57,490.01838284 --> 00:10:01,570.01838284 But as I got older, I began drinking more and more at home. 140 00:10:02,500.01838284 --> 00:10:12,40.01838284 And actually that became my favorite way to drink on my own at home, with no one watching, being able to drink as much as I liked. 141 00:10:13,210.01838284 --> 00:10:21,730.01838284 It was very confusing for me because on the one hand it's quite sort of, I don't know, sex in the city. 142 00:10:21,730.01838284 --> 00:10:24,130.01838284 Like it's like a, an empowered woman. 143 00:10:24,130.01838284 --> 00:10:25,420.01838284 I had a good job. 144 00:10:25,420.01838284 --> 00:10:26,620.01838284 I was making money. 145 00:10:26,950.01838284 --> 00:10:30,730.01838284 I can buy a bottle of wine and drink it at home on my own if I want to. 146 00:10:31,630.01838284 --> 00:10:34,30.01838284 That's kind of how I'd reason with myself. 147 00:10:34,30.01838284 --> 00:10:37,990.01838284 But then I was also waking up with hangovers on like a Tuesday. 148 00:10:38,320.01838284 --> 00:10:39,820.01838284 It just didn't make sense. 149 00:10:40,390.01838284 --> 00:10:40,840.01838284 So. 150 00:10:41,635.01838284 --> 00:10:48,205.01838284 Yeah, I tried on and off to stop for ages and worried that I was overreacting. 151 00:10:48,595.01838284 --> 00:11:03,775.01838284 And then in 2013 I just realized like enough was enough and I was going to turn 30 that year, and I thought, I just can't continue this until the next decade. 152 00:11:03,775.01838284 --> 00:11:07,285.01838284 Like, what am I doing? This has caused me so much misery. 153 00:11:07,915.01838284 --> 00:11:23,395.01838284 And so I started out by taking this 100 day break to see what, okay, what's gonna happen if I give alcohol free living a proper try? 'cause I kept stopping for like five days a week, maybe a month if I was really pushing myself. 154 00:11:23,935.01838284 --> 00:11:33,250.01838284 But I was thinking, okay, what if I really, really like, make myself commit to this for a while? Actually, that is the best thing I ever did. 155 00:11:33,340.01838284 --> 00:11:37,930.01838284 And it's part of what I teach now is, yeah, you've gotta give sobriety a a chance. 156 00:11:38,740.01838284 --> 00:11:38,830.01838284 Mm-hmm. 157 00:11:39,460.01838284 --> 00:11:39,940.01838284 Amazing. 158 00:11:40,300.01838284 --> 00:11:40,720.01838284 Yeah. 159 00:11:40,990.01838284 --> 00:11:52,870.01838284 'cause you, it's a typical experience of like you drink as a teenager or a young adult or whatever it might be, you get the confidence boost and then at some point you start to realize this is kind of interfering with my day to day. 160 00:11:53,210.01838284 --> 00:11:58,110.01838284 My, my even like, really, I've heard people say relationships, jobs and overall health. 161 00:11:58,110.01838284 --> 00:11:59,10.01838284 Like, you just feel like crap. 162 00:11:59,10.01838284 --> 00:12:00,720.01838284 You don't wanna do a whole lot of things too. 163 00:12:01,50.01838284 --> 00:12:11,160.01838284 And they start, if you start to try anything, even like diets for weight loss or whatever it might be, if you try it for like, let's try this way for a week, and then it just kind of, you try and then you fall back. 164 00:12:11,280.01838284 --> 00:12:16,440.01838284 But then if you start to think, and everyone's brain's a little bit different, let's try it for a little bit longer, which was the a hundred days. 165 00:12:16,470.01838284 --> 00:12:30,640.01838284 And how did you choose a hundred days? I, well, I'd read a book that had suggested 90 days, ages, ages before, and I'd like, you know, thrown this book down in disgust. 166 00:12:30,640.01838284 --> 00:12:42,550.01838284 Like how, how dare they suggest this outrageous idea? And then, because this is back in 2013, like back in the olden days when you could write a blog and people would find it. 167 00:12:42,610.01838284 --> 00:12:42,700.01838284 Mm-hmm. 168 00:12:42,970.01838284 --> 00:12:46,180.01838284 So, so I used to write this anonymous blog and. 169 00:12:46,750.01838284 --> 00:12:49,900.01838284 And then I followed other people who were blogging about their sober journey. 170 00:12:50,200.01838284 --> 00:12:50,290.01838284 Mm-hmm. 171 00:12:50,530.01838284 --> 00:12:53,620.01838284 And a couple of people were like, you should do a hundred days, a hundred days. 172 00:12:53,740.01838284 --> 00:12:56,230.01838284 So I, I literally just got the idea from them. 173 00:12:56,590.01838284 --> 00:12:58,840.01838284 But it, it's such a good thing because. 174 00:12:59,405.01838284 --> 00:13:06,905.01838284 You know, you, you have to go and do the awkward thing of socializing without a drink, and you've gotta do it more than once. 175 00:13:06,905.01838284 --> 00:13:13,625.01838284 'cause the first time it will be awkward, but maybe the second time it'll be better, and the third time it'll definitely be better, and that's what I'd missed. 176 00:13:13,715.01838284 --> 00:13:14,735.01838284 All the other times. 177 00:13:14,735.01838284 --> 00:13:16,685.01838284 I just hadn't given it enough of a chance. 178 00:13:16,905.01838284 --> 00:13:17,175.01838284 Mm-hmm. 179 00:13:17,505.01838284 --> 00:13:17,775.01838284 Yeah. 180 00:13:17,775.01838284 --> 00:13:24,735.01838284 And just to kind of hammer that home to anyone listening is if it doesn't work the first time, it doesn't mean you did a bad job or that it's not going to work. 181 00:13:24,915.01838284 --> 00:13:26,235.01838284 You tried it, maybe it didn't work. 182 00:13:26,235.01838284 --> 00:13:27,525.01838284 Let's try it again and try it again. 183 00:13:27,525.01838284 --> 00:13:31,815.01838284 And sometimes it might take like 10 tries to get something to work, but again, you're not failing. 184 00:13:31,815.01838284 --> 00:13:32,595.01838284 It's about troubleshooting. 185 00:13:32,595.01838284 --> 00:13:35,565.01838284 It's about learning every time you try it and then eventually it will stick. 186 00:13:35,565.01838284 --> 00:13:36,360.01838284 So that's freaking awesome. 187 00:13:36,580.01838284 --> 00:13:37,80.01838284 That's great. 188 00:13:37,970.01838284 --> 00:13:38,400.01838284 Thank you. 189 00:13:38,970.01838284 --> 00:14:01,715.01838284 What are some cha or benefits that you've noticed in either yourself or with any of the women that you've worked with when it comes to whenever you finally are able to stop drinking for a longer period of time? Mm, oh gosh, there's so many from, well, obviously waking up feeling good, not just physically because you've had a proper night's sleep. 190 00:14:02,195.01838284 --> 00:14:07,170.01838284 You know, a lot of people mistakenly think that alcohol helps you sleep, but it, it doesn't, it just knocks you unconscious. 191 00:14:07,520.01838284 --> 00:14:10,895.01838284 Then you have terrible sleep and, you know, wake up early in the morning. 192 00:14:11,405.01838284 --> 00:14:11,855.01838284 So. 193 00:14:12,380.01838284 --> 00:14:23,330.01838284 Just waking up, having given yourself the, the opportunity to sleep properly, especially when you start getting into midlife that is going to transform the way you feel. 194 00:14:23,720.01838284 --> 00:14:29,120.01838284 Waking up feeling not completely dehydrated is, is different. 195 00:14:29,990.01838284 --> 00:14:36,980.01838284 But also, you know, for me and, and a lot of the women I work with, they are used to waking up feeling dread. 196 00:14:37,430.01838284 --> 00:14:45,680.01838284 Because they, they are wondering like, what did I do the night before? Or, oh my God, did I text that person? Wow. 197 00:14:45,680.01838284 --> 00:14:50,0.01838284 I can see I called my sister last night, but what did we talk about? I can't remember. 198 00:14:50,510.01838284 --> 00:14:54,500.01838284 Or, you know, my husband is giving me the side eye this morning. 199 00:14:54,530.01838284 --> 00:14:59,420.01838284 I know I've probably annoyed him, but I, I can't truly remember or. 200 00:15:00,230.01838284 --> 00:15:16,130.01838284 Even the pain of having to like put your empties into the recycling bin and seeing that like add up and add up and you drag it to the curb and it's like clink, clink, clink and do my neighbor's notice and just the paranoia as well. 201 00:15:16,250.01838284 --> 00:15:20,270.01838284 You know, I know anyone listening to this is super health conscious and. 202 00:15:21,95.01838284 --> 00:15:36,610.01838284 You right to be cautious about drinking alcohol because it is dangerous, but, but the worry of what am I drinking? What am I doing to myself? I think you don't always realize how heavily that weighs until you stop it. 203 00:15:38,150.01838284 --> 00:15:41,240.01838284 Especially with the cancer population that I know you work with as well. 204 00:15:41,240.01838284 --> 00:15:43,550.01838284 Like a lot of your clients are cancer survivors. 205 00:15:43,870.01838284 --> 00:15:47,440.01838284 Where we were talking before we started the show, how there's kinda like two people. 206 00:15:47,440.01838284 --> 00:15:50,680.01838284 There's the people who are very like Yogis green, Dr. 207 00:15:50,680.01838284 --> 00:15:55,300.01838284 Green juice drinkers, but then they go and drink quite a bit after in the evenings. 208 00:15:55,300.01838284 --> 00:16:00,90.01838284 Or there's the population who is trying to quit but has having trouble quitting as well. 209 00:16:00,90.01838284 --> 00:16:01,260.01838284 But they have a lot of guilt. 210 00:16:01,540.01838284 --> 00:16:02,20.01838284 So. 211 00:16:02,345.01838284 --> 00:16:04,415.01838284 We, we see you, we hear you with that. 212 00:16:04,755.01838284 --> 00:16:13,75.01838284 It's definitely the guilt, the around the health is very, very much prominent for a lot of the people who are listening, most likely. 213 00:16:13,645.01838284 --> 00:16:14,275.01838284 Yeah. 214 00:16:14,275.01838284 --> 00:16:23,5.01838284 And I think for those people, what feels off is that the drinking isn't really aligned with all their other values. 215 00:16:23,775.01838284 --> 00:16:24,555.01838284 Yeah, that's good. 216 00:16:24,555.01838284 --> 00:16:25,905.01838284 Their health is important. 217 00:16:25,935.01838284 --> 00:16:26,415.01838284 Clearly. 218 00:16:26,415.01838284 --> 00:16:39,885.01838284 Like look at all these other actions and then even if you're drinking, you know, the most organic wine, you just can't escape the fact that it's alcohol and all the side effects that, that come with that. 219 00:16:40,485.0183828 --> 00:16:42,45.0183828 So, yeah. 220 00:16:42,585.0183828 --> 00:16:52,815.0183828 And you know, one thing that's really big in my community, 'cause I, I only work with women and I don't wanna generalize here, but we all like to look good. 221 00:16:53,220.0183828 --> 00:16:59,850.0183828 And I have people I work with I get, I ask them to take a selfie on the first day and they don't have to share it with anyone. 222 00:16:59,850.0183828 --> 00:17:00,660.0183828 It's just for them. 223 00:17:00,960.0183828 --> 00:17:03,690.0183828 And then take a selfie like 50 days later. 224 00:17:04,50.0183828 --> 00:17:10,260.0183828 And the difference in people, like you wouldn't believe it, but it amazes me. 225 00:17:11,520.0183828 --> 00:17:25,410.0183828 How much we'll spend on beauty products, skin creams, maybe work, and then you, you're pouring something into your body that is going to make you look redder, more bloated, less healthy. 226 00:17:25,740.0183828 --> 00:17:30,435.0183828 It is, it is sort of damaging your physical appearance, nevermind what it's doing on the inside. 227 00:17:31,55.0183828 --> 00:17:31,415.0183828 Mm-hmm. 228 00:17:31,800.0183828 --> 00:17:37,20.0183828 Yeah, because it is such a, like a mental fight where it's really easy to buy a cream sometimes and just put it on your face. 229 00:17:37,140.0183828 --> 00:17:42,690.0183828 But we'll talk about how to help with the mental fight today and just kinda bringing it back to the health aspects as well. 230 00:17:42,690.0183828 --> 00:17:48,150.0183828 Whenever you're talking about sleep, you're, you're right, where like there's plenty of research papers showing that. 231 00:17:48,490.0183828 --> 00:17:59,260.0183828 Alcohol helps to put people to sleep because it's a bit of a relaxant and just kind of puts people into the sleepiness, but then it interferes with your sleep overall, so it wakes people up like a couple hours later. 232 00:17:59,260.0183828 --> 00:18:03,280.0183828 Whether it's the metabolism of the sugar or just the way the alcohol's kind of interacting. 233 00:18:03,640.0183828 --> 00:18:05,440.0183828 It just kind of makes the sleep worse. 234 00:18:05,760.0183828 --> 00:18:12,210.0183828 It also increases someone's, or makes it harder for people to lose weight 'cause they're consuming more calories a lot of the time. 235 00:18:12,210.0183828 --> 00:18:15,210.0183828 And weight loss is really important in general for women, which. 236 00:18:15,430.0183828 --> 00:18:24,40.0183828 We all, again, we all wanna look good, but also for cancer recurrence prevention or cancer prevention in general, having a healthy body weight is super important for reducing risk. 237 00:18:24,400.0183828 --> 00:18:27,760.0183828 We've got ethanol in alcohol that actually impacts the liver. 238 00:18:27,970.0183828 --> 00:18:32,890.0183828 A lot of the women listening in are on aromatase inhibitors or potentially still going through chemotherapy. 239 00:18:32,890.0183828 --> 00:18:35,950.0183828 And these interact with the ethanol and alcohol in general. 240 00:18:36,130.0183828 --> 00:18:38,260.0183828 There's a lot of toxic burden on the liver. 241 00:18:38,570.0183828 --> 00:18:50,100.0183828 Again, so we really need to consider all of the health consequences from beauty to, to actual organ support even when it comes to just a couple of glasses a week. 242 00:18:50,100.0183828 --> 00:18:52,380.0183828 And I'm just gonna take over for a sec 'cause I know a lot of people are. 243 00:18:53,0.0183828 --> 00:18:59,0.0183828 Curious, like how much is too much? And I'm just gonna go at the research and then we can come at it from like a different perspective as well. 244 00:18:59,0.0183828 --> 00:19:05,100.0183828 But to be honest, when it comes to looking at cancer recurrence risk, there's not a lot of studies being done. 245 00:19:05,100.0183828 --> 00:19:08,10.0183828 Mostly it's looking at preventing cancer from starting in the first place. 246 00:19:08,10.0183828 --> 00:19:15,810.0183828 Not necessarily looking at it coming back, but we wanna take what information we've got at does alcohol cause cancer to start and apply that to recurrence risk. 247 00:19:15,810.0183828 --> 00:19:16,710.0183828 So if we're gonna do that. 248 00:19:17,305.0183828 --> 00:19:22,105.0183828 We're looking at about three and a half alcoholic drinks a day, which might be a lot to some of you listening in. 249 00:19:22,105.0183828 --> 00:19:30,475.0183828 Might be average for some of you listening in, but three and a half alcoholic drinks a day, it can double or even triple your risk of cancers of the mouth, throat, and esophagus. 250 00:19:30,745.0183828 --> 00:19:44,625.0183828 And it will also increase the risk of colorectal and breast cancer by one and a half times, which is quite a great amount considering that the general population, like the second greatest cause of health problems and death is cancer. 251 00:19:45,260.0183828 --> 00:19:49,10.0183828 Below cardiovascular disease and alcohol also contributes to cardiovascular disease. 252 00:19:49,730.0183828 --> 00:19:56,660.0183828 And another stat and then we'll get back to things is even if you're having less than one drink a day, so that's like six drinks per week is kind of what they're getting at. 253 00:19:56,660.0183828 --> 00:19:57,950.0183828 Not seven drinks, but six drinks. 254 00:19:58,10.0183828 --> 00:19:59,0.0183828 Six drinks per week. 255 00:19:59,330.0183828 --> 00:20:02,930.0183828 Women still face a 9% higher risk of breast cancer. 256 00:20:03,260.0183828 --> 00:20:12,310.0183828 But if you just cut it back to just a couple of drinks a week, so not even zero, but cutting it back to a couple of drinks a week you're gonna get to 4% increased risk, but that's still 5% less. 257 00:20:12,790.0183828 --> 00:20:16,880.0183828 The more all the research is basically saying like the more you can cut back, the better. 258 00:20:16,880.0183828 --> 00:20:18,740.0183828 You don't even have to get to zero necessarily. 259 00:20:18,740.0183828 --> 00:20:31,160.0183828 Some people might just depending on their dependency on the alcohol, but for health improvement and cancer risk reduction, even if you're starting at a certain amount and can cut it back a little bit, you're gonna do a lot of great stuff for your body, which is fantastic. 260 00:20:31,860.0183828 --> 00:20:34,200.0183828 So sorry to kind of take over there, but I just love stats. 261 00:20:35,250.0183828 --> 00:20:36,960.0183828 Yeah, no, it's so interesting. 262 00:20:37,140.0183828 --> 00:20:37,230.0183828 Mm-hmm. 263 00:20:37,470.0183828 --> 00:20:45,790.0183828 And Megan, I'm really interested in your take on this because I have found over the years that there isn't always a. 264 00:20:46,300.0183828 --> 00:20:52,320.0183828 Or as much research about alcohol and its negative impacts as I would expect to see. 265 00:20:52,320.0183828 --> 00:20:52,410.0183828 Mm-hmm. 266 00:20:53,10.0183828 --> 00:21:00,290.0183828 But there is a heck of a lot of research about the so-called benefits of, you know, a thimble full you know, twice a month. 267 00:21:00,290.0183828 --> 00:21:04,715.0183828 And, oh, there's, you know, studies trying to approve all kinds of things, like mm-hmm. 268 00:21:04,795.0183828 --> 00:21:07,490.0183828 And guess who they're funded by, can you guess? Yeah. 269 00:21:07,730.0183828 --> 00:21:08,720.0183828 Alcohol companies. 270 00:21:09,845.0183828 --> 00:21:10,445.0183828 Yeah. 271 00:21:10,625.0183828 --> 00:21:11,75.0183828 Yeah. 272 00:21:11,315.0183828 --> 00:21:14,705.0183828 And like the whole myth about like a glass of wine is actually good for you. 273 00:21:15,590.0183828 --> 00:21:18,410.0183828 It's not, we're just gonna say it's absolutely not. 274 00:21:18,700.0183828 --> 00:21:22,0.0183828 It was probably like us and I think I can picture the study. 275 00:21:22,0.0183828 --> 00:21:32,550.0183828 It was a single study that was like, there are polyphenols and certain things like mi setin in the it was mi no I can't resveratrol in the alcohol, which has health benefits. 276 00:21:32,790.0183828 --> 00:21:38,160.0183828 But if you actually look at the net benefit of the glass of wine, the net benefit is. 277 00:21:38,400.0183828 --> 00:21:38,970.0183828 Negative. 278 00:21:38,970.0183828 --> 00:21:45,600.0183828 I guess we could describe it as in terms of it does, does actually encourage more cancer than the resveratrol is going to discourage cancer. 279 00:21:45,980.0183828 --> 00:21:47,510.0183828 But yeah, that is very interesting. 280 00:21:47,510.0183828 --> 00:21:51,470.0183828 Like, I mostly focus in the cancer research, so I'm probably missing out on a lot of this. 281 00:21:51,470.0183828 --> 00:21:58,850.0183828 But like, do they talk about the drug interactions that people have whenever, like they have warnings? So there's probably a little bit of that. 282 00:21:59,70.0183828 --> 00:22:09,410.0183828 But drug interactions between people who drink alcohol and take certain medications and how great of a risk is that in the general population? Or people's productivity and things like that when they consume alcohol. 283 00:22:09,500.0183828 --> 00:22:14,990.0183828 Like, I'm sure there's some studies, but it's almost like they're getting pushed under the rug a little bit and we don't hear about this much. 284 00:22:14,990.0183828 --> 00:22:15,50.0183828 Yeah. 285 00:22:15,155.0183828 --> 00:22:16,670.0183828 cause 'cause who's gonna pay for them. 286 00:22:16,730.0183828 --> 00:22:17,150.0183828 Yeah. 287 00:22:17,200.0183828 --> 00:22:24,610.0183828 And just, it makes me so frustrated because a few years ago here in the UK there was an advert for Nutella, you know, the chocolate spread. 288 00:22:24,610.0183828 --> 00:22:24,670.0183828 Yeah. 289 00:22:25,390.0183828 --> 00:22:32,450.0183828 And it made some claim about you know, if you have this on your bread in the morning, it's X amount of calcium. 290 00:22:32,965.0183828 --> 00:22:34,375.0183828 So it's kind of healthy. 291 00:22:34,555.0183828 --> 00:22:34,645.0183828 Mm-hmm. 292 00:22:34,885.0183828 --> 00:22:43,645.0183828 And it is unsurprisingly it got banned because they were like, well, if you really want calcium, you should be drinking milk, not having this fatty calorific spread. 293 00:22:43,645.0183828 --> 00:22:43,735.0183828 Mm-hmm. 294 00:22:44,365.0183828 --> 00:22:45,535.0183828 And I thought, yeah. 295 00:22:45,585.0183828 --> 00:22:46,215.0183828 Spot on. 296 00:22:46,695.0183828 --> 00:22:56,295.0183828 But yet we have allowed other so-called researchers and bodies to kind of push this line about, well, if you really want to get. 297 00:22:57,190.0183828 --> 00:23:01,210.0183828 This antioxidant then, oh yes, red wine is, is excellent. 298 00:23:01,240.0183828 --> 00:23:06,280.0183828 Whereas actually, if you really care about that, then you can go any eat, you know, blueberries or whatever it is. 299 00:23:06,610.0183828 --> 00:23:11,660.0183828 So we, we are very we're very good at cherry picking information, the information that we want to see. 300 00:23:12,510.0183828 --> 00:23:12,850.0183828 Mm-hmm. 301 00:23:13,405.0183828 --> 00:23:17,605.0183828 Yeah, I just, and I think it's always important to bring it back to the net benefit. 302 00:23:17,605.0183828 --> 00:23:20,575.0183828 'cause anything has a bonus, anything can have a benefit. 303 00:23:20,875.0183828 --> 00:23:25,735.0183828 I can eat a whole bag of chips and that's gonna gimme some calories, which is gonna help my body to function. 304 00:23:26,5.0183828 --> 00:23:30,130.0183828 But the net benefit is that I've just consumed a lot of saturated fat, a lot of salt. 305 00:23:30,690.0183828 --> 00:23:34,260.0183828 A lot of carbohydrates that my probably didn't, my body probably didn't necessarily need. 306 00:23:34,260.0183828 --> 00:23:38,290.0183828 So the net benefit is actually zero and into the negative. 307 00:23:38,290.0183828 --> 00:23:50,20.0183828 So when people, and this is like a huge problem in my industry, so I'm just gonna rant for a second here, is when people say that something is good for you, they're probably right, but at the same time they're not looking at the net benefit. 308 00:23:50,170.0183828 --> 00:23:57,370.0183828 'cause there's probably more things that aren't beneficial or probably bad for you than that one thing or two things that they picked up on that were good for you. 309 00:23:57,650.0183828 --> 00:23:58,910.0183828 Very important distinction there. 310 00:23:58,910.0183828 --> 00:23:59,150.0183828 And. 311 00:23:59,400.0183828 --> 00:24:06,190.0183828 Alcohol and a glass of wine a day, or a glass of wine a week with, with the resveratrol is the perfect example of that, I think of the net. 312 00:24:06,250.0183828 --> 00:24:07,0.0183828 Net negative. 313 00:24:07,570.0183828 --> 00:24:07,780.0183828 Yeah. 314 00:24:07,810.0183828 --> 00:24:08,290.0183828 Yeah. 315 00:24:08,380.0183828 --> 00:24:08,830.0183828 Yeah. 316 00:24:08,890.0183828 --> 00:24:09,490.0183828 Crazy. 317 00:24:10,80.0183828 --> 00:24:16,670.0183828 When it comes to certain definitions around drinking, one I find is very interesting is binge drinking. 318 00:24:16,670.0183828 --> 00:24:22,260.0183828 Do you wanna tell me a little bit more about what binge drinking technically is and what that looks like for the. 319 00:24:22,625.0183828 --> 00:24:22,985.0183828 People. 320 00:24:23,675.0183828 --> 00:24:24,485.0183828 Yeah. 321 00:24:24,725.0183828 --> 00:24:49,275.0183828 So binge drinking, certainly if it's reported on in the news here, you tend to see footage of people in our towns or city centers maybe staggering about you know, is often young people being unwell, like police, paramedics, all of that, like very binge drinking is very much associated with like the nightlife culture, but actually. 322 00:24:49,715.0183828 --> 00:25:00,275.0183828 I don't know if this is a worldwide definition, but in the UK anyway, binge drinking simply means consuming six units of alcohol in one sitting. 323 00:25:00,965.0183828 --> 00:25:06,510.0183828 So six units is two large glasses of wine, which which is nothing. 324 00:25:07,175.0183828 --> 00:25:08,15.0183828 It's nothing. 325 00:25:08,15.0183828 --> 00:25:12,215.0183828 And you, you don't get a small glass of wine in a restaurant these days. 326 00:25:12,425.0183828 --> 00:25:12,515.0183828 Mm-hmm. 327 00:25:12,735.0183828 --> 00:25:17,835.0183828 You're pretty much always getting those big glasses that are you maybe a third of a bottle. 328 00:25:18,245.0183828 --> 00:25:19,235.0183828 So, so that's it. 329 00:25:19,235.0183828 --> 00:25:30,305.0183828 Two large glasses of wine is binge drinking, and so that means most people certainly. 330 00:25:30,815.0183828 --> 00:25:33,605.0183828 Everybody I work with are binge drinkers. 331 00:25:33,905.0183828 --> 00:25:34,115.0183828 Mm-hmm. 332 00:25:34,715.0183828 --> 00:25:42,65.0183828 And that's a problem because binge drinking like that comes with all these other negative consequences. 333 00:25:42,115.0183828 --> 00:25:49,765.0183828 You know, doubling your, actually I think it's a two to three times high risk of like liver cirrhosis and other problems. 334 00:25:50,65.0183828 --> 00:25:53,75.0183828 The cancer links that you've you know, mentioned. 335 00:25:54,110.0183828 --> 00:26:04,820.0183828 And I just think we overlook sometimes how little it takes to be a binge drinker or even a problem drinker, if we wanna use that term. 336 00:26:05,120.0183828 --> 00:26:05,240.0183828 Mm-hmm. 337 00:26:05,690.0183828 --> 00:26:06,50.0183828 Yeah. 338 00:26:06,560.0183828 --> 00:26:06,620.0183828 Yeah. 339 00:26:07,190.0183828 --> 00:26:14,850.0183828 And the World Health Organization, I think it was a year ago now pretty much came out that there's no safe level of alcohol. 340 00:26:14,850.0183828 --> 00:26:22,220.0183828 So despite having all these statistics around two drinks a day is moderately impactful or, or, or harmful, like things like that. 341 00:26:22,500.0183828 --> 00:26:26,490.0183828 We don't know what the safe level of alcohol is and then, or there is none. 342 00:26:26,730.0183828 --> 00:26:29,220.0183828 And then you look at what is the definition of binge drinking and it's. 343 00:26:29,225.0183828 --> 00:26:32,505.0183828 Pretty much two drinks a day or two drinks at a time. 344 00:26:32,505.0183828 --> 00:26:32,715.0183828 Right. 345 00:26:32,715.0183828 --> 00:26:33,375.0183828 Not even a day. 346 00:26:33,375.0183828 --> 00:26:37,95.0183828 It's just if you binge drink, it's two drinks in one at one time with sitting Yeah. 347 00:26:37,365.0183828 --> 00:26:38,55.0183828 In a, in a session. 348 00:26:38,115.0183828 --> 00:26:38,995.0183828 Yeah, yeah, yeah. 349 00:26:39,195.0183828 --> 00:26:46,185.0183828 And you go to, you go out drinking with your friends and you go to a restaurant and you're gonna get two, two glasses of wine, most likely if you're the average person. 350 00:26:46,185.0183828 --> 00:26:46,725.0183828 For sure. 351 00:26:47,235.0183828 --> 00:26:48,465.0183828 So it's, yeah. 352 00:26:48,795.0183828 --> 00:26:55,135.0183828 One of those things we also bypass is, and brush under the rug is how much alcohol is dangerous. 353 00:26:55,135.0183828 --> 00:26:58,315.0183828 And also like what actually is a lot versus a little. 354 00:26:58,375.0183828 --> 00:27:01,585.0183828 It's, we have definitions of these, we just don't know them fully. 355 00:27:01,635.0183828 --> 00:27:12,795.0183828 People don't know them fully, and I think it is, it is also important to be honest with yourself about what you are really drinking because I spent years. 356 00:27:13,210.0183828 --> 00:27:16,840.0183828 Really wishing I could have just one glass of wine. 357 00:27:16,840.0183828 --> 00:27:21,430.0183828 Like if God, if I could just have this one glass, everything would be sorted, everything would be fine. 358 00:27:21,760.0183828 --> 00:27:21,910.0183828 Mm-hmm. 359 00:27:22,120.0183828 --> 00:27:25,420.0183828 But truthfully, I never ever wanted one glass. 360 00:27:25,570.0183828 --> 00:27:30,580.0183828 I wanted the feeling that I got when I was over halfway through a bottle. 361 00:27:30,880.0183828 --> 00:27:30,970.0183828 Mm-hmm. 362 00:27:31,210.0183828 --> 00:27:31,630.0183828 Like that. 363 00:27:31,630.0183828 --> 00:27:34,270.0183828 That was just me and my relationship with alcohol. 364 00:27:34,690.0183828 --> 00:27:35,110.0183828 Mm-hmm. 365 00:27:35,410.0183828 --> 00:27:52,720.0183828 And sometimes I see people really, really, really trying to stick to one glass, but it's so much effort and energy and that one glass, it kind of turns on this alcohol noise, the, oh, shall I have a bit more? Or maybe I didn't have enough. 366 00:27:52,960.0183828 --> 00:27:54,640.0183828 Well, you know, actually that was quite a small glass. 367 00:27:54,670.0183828 --> 00:28:00,880.0183828 Well, does it count at this like all this bargaining and negotiating and. 368 00:28:01,315.0183828 --> 00:28:02,755.0183828 That's tiring. 369 00:28:02,815.0183828 --> 00:28:04,105.0183828 That's not fun. 370 00:28:04,645.0183828 --> 00:28:13,675.0183828 So I I, yeah, there's just a lot to think about and, and it's uncomfortable to, to do that self-analysis sometimes and think, yeah, yeah. 371 00:28:13,675.0183828 --> 00:28:19,165.0183828 What's really going on for me when, when I try and have one drink? The other side of it too. 372 00:28:19,165.0183828 --> 00:28:27,115.0183828 I find in cancer survivorship, a lot of people feel like they have to give up a lot after going through cancer in order to make sure that they don't have to go through cancer ever again. 373 00:28:27,515.0183828 --> 00:28:35,645.0183828 So their one glass of wine or whatever it might be, is like, okay, this was a comfort that I've had and now I don't have that comfort anymore. 374 00:28:35,975.0183828 --> 00:28:46,25.0183828 And it's really awful to give up those comforts when you feel like you're, you're giving up a bunch of different things in your life, but kind of like what you were saying there is reflect on what. 375 00:28:46,365.0183828 --> 00:29:03,455.0183828 Why do you need the comfort? What does alcohol really mean to you? And is there something that you can replace that with? Or is there something even deeper that you can tackle that you don't need that comfort necessarily anymore as well? Like just digging deeper into what is your relationship with alcohol, I think is really important for everyone. 376 00:29:03,455.0183828 --> 00:29:06,155.0183828 Not just cancer survivors, but cancer survivors in particular. 377 00:29:06,155.0183828 --> 00:29:07,85.0183828 I know you're feeling it. 378 00:29:07,85.0183828 --> 00:29:08,780.0183828 It's like, I can't believe I have to give up this one more thing. 379 00:29:09,855.0183828 --> 00:29:19,5.0183828 Yeah, I can really imagine that must be annoying to have done so much and sacrificed so much and now it's like, oh, this as well. 380 00:29:19,5.0183828 --> 00:29:19,95.0183828 Mm-hmm. 381 00:29:19,665.0183828 --> 00:29:20,325.0183828 Yeah. 382 00:29:20,635.0183828 --> 00:29:22,285.0183828 Yeah, I have real compassion for that. 383 00:29:22,555.0183828 --> 00:29:22,705.0183828 Mm-hmm. 384 00:29:23,215.0183828 --> 00:29:28,135.0183828 But I think a really important part of an alcohol free lifestyle is finding other ways to treat yourself. 385 00:29:28,685.0183828 --> 00:29:37,925.0183828 To comfort yourself and, and to keep a hold of the bigger picture because there's a reason you and I are talking today. 386 00:29:37,955.0183828 --> 00:29:41,615.0183828 It's because our health is important and ultimately that is the. 387 00:29:42,500.0183828 --> 00:29:44,30.0183828 The biggest prize. 388 00:29:44,60.0183828 --> 00:29:45,410.0183828 I know that sounds really cheesy. 389 00:29:45,490.0183828 --> 00:29:46,420.0183828 I, I believe it. 390 00:29:47,560.0183828 --> 00:29:48,130.0183828 Yeah. 391 00:29:48,130.0183828 --> 00:29:48,140.0183828 Yeah. 392 00:29:48,265.0183828 --> 00:29:48,685.0183828 Mm-hmm. 393 00:29:48,765.0183828 --> 00:29:49,45.0183828 Yeah. 394 00:29:49,50.0183828 --> 00:29:52,730.0183828 Well, why don't we start talking about some strategies around limiting alcohol. 395 00:29:52,730.0183828 --> 00:29:57,485.0183828 Avoiding alcohol, and especially during the holidays, like, what can we do? So I'll let you, you take it away, you. 396 00:29:58,115.0183828 --> 00:29:59,75.0183828 Well, thanks. 397 00:29:59,915.0183828 --> 00:30:00,185.0183828 Yeah. 398 00:30:00,185.0183828 --> 00:30:06,35.0183828 I think the main thing I would say is to like reflect now on what you want. 399 00:30:06,145.0183828 --> 00:30:16,415.0183828 What are you gonna do this holiday season? Because if you go to an event or a party undecided and you think you're just gonna decide when you get there, you will drink. 400 00:30:16,965.0183828 --> 00:30:19,395.0183828 We are not good at decision making in the moment. 401 00:30:19,395.0183828 --> 00:30:21,465.0183828 We do our best thinking in advance. 402 00:30:21,825.0183828 --> 00:30:23,925.0183828 So decide. 403 00:30:24,435.0183828 --> 00:30:31,275.0183828 In advance and then stick to that because it's incredibly tiring going back and forth in your mind. 404 00:30:31,665.0183828 --> 00:30:38,475.0183828 And sometimes if you're doing a lot of toing and froing, again, you will end up drinking just to try and shut down that inner battle. 405 00:30:38,715.0183828 --> 00:30:47,390.0183828 But you can also shut down that inner battle by making the decision and knowing that you're giving yourself a great gift by just making that one firm decision. 406 00:30:47,750.0183828 --> 00:30:47,840.0183828 Mm-hmm. 407 00:30:49,340.0183828 --> 00:30:51,440.0183828 It saddens me that. 408 00:30:52,325.0183828 --> 00:30:56,525.0183828 In this world today, you need to have a reason for not drinking. 409 00:30:56,685.0183828 --> 00:30:58,635.0183828 You probably need to explain yourself. 410 00:30:59,185.0183828 --> 00:31:11,455.0183828 That really annoys me that that is the case, because to go back to our conversation about smoking, if you had stopped smoking, no one would would be like, oh, why? Why aren't you smoking? Come on, just have one. 411 00:31:11,695.0183828 --> 00:31:12,355.0183828 None of that. 412 00:31:13,165.0183828 --> 00:31:15,595.0183828 But look, we can't change everything. 413 00:31:15,595.0183828 --> 00:31:17,250.0183828 We have to be at peace with what is. 414 00:31:18,385.0183828 --> 00:31:22,285.0183828 And if people are used to seeing you drinking, they are probably gonna notice that you're not. 415 00:31:23,215.0183828 --> 00:31:32,810.0183828 And I know a lot of people get really worried that they've got to make this big, like pronouncement or declaration or share all their dirty laundry, but you really don't. 416 00:31:33,935.0183828 --> 00:31:44,855.0183828 And I think anyone who is in your world, Meghan, has just the best reason for not drinking because you want to prioritize your health. 417 00:31:45,575.0183828 --> 00:31:52,715.0183828 But a lot of the women I work with who are in midlife tell people they just can't hack alcohol anymore. 418 00:31:53,15.0183828 --> 00:31:59,375.0183828 If in perimenopause and you're struggling with the side effects of that, alcohol will be making all of that worse. 419 00:31:59,735.0183828 --> 00:32:07,355.0183828 So just telling people, yeah, you know what? It's been destroying my sleep, so I'm taking a complete break and I'm feeling great. 420 00:32:08,105.0183828 --> 00:32:08,195.0183828 Mm-hmm. 421 00:32:08,765.0183828 --> 00:32:14,345.0183828 The key is to really own it and be positive and say that you are enjoying it. 422 00:32:14,345.0183828 --> 00:32:24,995.0183828 You're feeling really good, even if you have to lie about that, because if you can inject that positivity, it's much harder for someone to say, oh, you know. 423 00:32:25,595.0183828 --> 00:32:26,525.0183828 Oh, come on. 424 00:32:26,875.0183828 --> 00:32:30,350.0183828 And, and that can, you know, that's good to just sort of shut that down. 425 00:32:30,380.0183828 --> 00:32:31,520.0183828 You fake it till you make it. 426 00:32:32,750.0183828 --> 00:32:33,170.0183828 Yeah. 427 00:32:33,230.0183828 --> 00:32:33,290.0183828 Yeah. 428 00:32:33,290.0183828 --> 00:32:34,130.0183828 A hundred percent. 429 00:32:34,135.0183828 --> 00:32:34,495.0183828 Mm-hmm. 430 00:32:35,180.0183828 --> 00:32:35,600.0183828 Yeah. 431 00:32:35,600.0183828 --> 00:32:37,460.0183828 So have some good responses. 432 00:32:37,460.0183828 --> 00:32:38,120.0183828 Ready. 433 00:32:38,210.0183828 --> 00:32:50,480.0183828 And you know what, at this time of year, think about what you do want to drink, because sometimes some of the awkwardness comes if you pitch up to a Thanksgiving party or something in someone's home. 434 00:32:51,290.0183828 --> 00:32:56,420.0183828 And they didn't know that you weren't drinking, and they haven't catered for non-drinkers at all. 435 00:32:57,470.0183828 --> 00:33:06,110.0183828 I've, I've had people in situations like that where they felt pressured to drink because the host was so aghast at having to give them a glass of water. 436 00:33:06,770.0183828 --> 00:33:16,860.0183828 And you know what, if, if you just take care of that, bring some alcohol free punch or some drinks you might be amazed how many other people end up drinking your drinks. 437 00:33:17,625.0183828 --> 00:33:24,465.0183828 Because a lot of people are open to not drinking, but they're just, they just need someone else to go first. 438 00:33:24,975.0183828 --> 00:33:35,895.0183828 And sometimes that looks like you and me just being the first to do something different, and then other people go, oh yeah, actually that's, that's fine. 439 00:33:35,895.0183828 --> 00:33:36,525.0183828 Mm-hmm. 440 00:33:36,845.0183828 --> 00:33:40,535.0183828 I think people are more open-minded than ever before. 441 00:33:41,45.0183828 --> 00:33:41,585.0183828 Yeah. 442 00:33:41,585.0183828 --> 00:33:42,605.0183828 And more welcoming. 443 00:33:42,665.0183828 --> 00:33:42,995.0183828 Yeah. 444 00:33:42,995.0183828 --> 00:33:43,295.0183828 Mm-hmm. 445 00:33:43,370.0183828 --> 00:33:43,790.0183828 Agreed. 446 00:33:44,375.0183828 --> 00:33:50,5.0183828 And I think so most of the work comes from just making the decision to decide not to drink. 447 00:33:50,365.0183828 --> 00:33:58,295.0183828 And then if you can just lay out these steps ahead of time and you don't need to, a lot of times people will build them up in their head to be really big decisions. 448 00:33:58,295.0183828 --> 00:33:58,895.0183828 Like, okay, I gotta. 449 00:33:59,170.0183828 --> 00:34:03,610.0183828 Go to the store and I gotta purchase my favorite drinks and I gotta kind of hide them in the back of the fridge. 450 00:34:03,610.0183828 --> 00:34:05,530.0183828 And I just gotta make not a big deal out of it. 451 00:34:05,530.0183828 --> 00:34:09,460.0183828 And then if someone asks what I'm going to do, like then I have to give 'em this whole explanation. 452 00:34:09,460.0183828 --> 00:34:12,340.0183828 But it can legit just be as like, no, I don't want any alcohol. 453 00:34:12,400.0183828 --> 00:34:12,790.0183828 I'm good. 454 00:34:12,940.0183828 --> 00:34:13,810.0183828 I don't wanna drink. 455 00:34:14,50.0183828 --> 00:34:17,110.0183828 And a lot of people are worried about talking about their cancer diagnosis with other people too. 456 00:34:17,110.0183828 --> 00:34:18,820.0183828 They don't want them to know that they've been through cancer. 457 00:34:18,825.0183828 --> 00:34:19,870.0183828 You don't have to bring it up. 458 00:34:20,170.0183828 --> 00:34:21,760.0183828 It's just more like you've made the decision. 459 00:34:21,760.0183828 --> 00:34:22,240.0183828 No, I'm good. 460 00:34:22,240.0183828 --> 00:34:23,320.0183828 I don't want any Thank you. 461 00:34:23,590.0183828 --> 00:34:24,40.0183828 And. 462 00:34:24,105.0183828 --> 00:34:27,105.0183828 Standing in that authority of like, no, I don't want that. 463 00:34:27,495.0183828 --> 00:34:28,845.0183828 I am making this decision. 464 00:34:28,845.0183828 --> 00:34:31,575.0183828 It's my decision to make and I'm good, but I appreciate it. 465 00:34:31,905.0183828 --> 00:34:34,135.0183828 And some people feel rude, so you say, I appreciate it. 466 00:34:34,775.0183828 --> 00:34:43,475.0183828 But one quick mindset switch I want people to look at is that you are not giving up alcohol because of cancer. 467 00:34:43,595.0183828 --> 00:34:46,565.0183828 You're giving up alcohol because you want good health. 468 00:34:46,805.0183828 --> 00:34:54,155.0183828 And there is a difference between looking at something in this negative way of because it causes cancer as opposed to, because it gives you good health as well. 469 00:34:54,455.0183828 --> 00:34:57,605.0183828 And that just kind of changes the dread around making the decision. 470 00:34:57,670.0183828 --> 00:35:00,70.0183828 Decision two and kind of linking it with cancer. 471 00:35:00,380.0183828 --> 00:35:03,170.0183828 And I think that would help people to answer the questions whenever they get asked. 472 00:35:03,170.0183828 --> 00:35:13,40.0183828 Like, do you want alcohol? And instead of saying, no, I had cancer and I don't want to drink alcohol, it's just more, no, I, I don't wanna drink alcohol because I want to feel really good and I feel good not drinking. 473 00:35:13,490.0183828 --> 00:35:19,40.0183828 I think it's a stigma as well too, around like, oh, if you're not drinking, you're either pregnant or you are an alcoholic. 474 00:35:19,200.0183828 --> 00:35:20,760.0183828 Which is not necessarily the case. 475 00:35:20,790.0183828 --> 00:35:24,390.0183828 There's now a third part that we can look at is you're doing it 'cause you wanna be healthy. 476 00:35:24,670.0183828 --> 00:35:25,480.0183828 Mm-hmm. 477 00:35:25,481.0183828 --> 00:35:25,491.0183828 Yeah. 478 00:35:25,491.0183828 --> 00:35:26,50.0183828 And I, yeah. 479 00:35:26,50.0183828 --> 00:35:26,470.0183828 Mm-hmm. 480 00:35:27,40.0183828 --> 00:35:28,870.0183828 Yeah, it's, it's really interesting though. 481 00:35:28,870.0183828 --> 00:35:34,440.0183828 But I mean, Megan, you and I met through a group that we were in and I've been in a couple of other. 482 00:35:34,810.0183828 --> 00:35:49,30.0183828 Sort of, personal development type groups where I've gone out for meals with people and often, sometimes people don't know what I do in those situations, and I've started to notice how often people are there and they're not drinking. 483 00:35:49,300.0183828 --> 00:35:49,390.0183828 Mm-hmm. 484 00:35:49,630.0183828 --> 00:35:52,120.0183828 I, I really do think things are changing. 485 00:35:52,600.0183828 --> 00:35:53,560.0183828 It, it just kind of. 486 00:35:54,10.0183828 --> 00:35:55,300.0183828 Depends what you look for. 487 00:35:55,300.0183828 --> 00:36:03,310.0183828 Maybe I go into these situations looking for the non-drinkers, but when I was drinking, I used to look for all the people who were drinking like I was. 488 00:36:03,550.0183828 --> 00:36:03,640.0183828 Mm-hmm. 489 00:36:03,880.0183828 --> 00:36:07,360.0183828 So we're very unreliable data gatherers, aren't we? Mm-hmm. 490 00:36:07,660.0183828 --> 00:36:11,790.0183828 But I do think broadly things, things are changing for the positive. 491 00:36:12,945.0183828 --> 00:36:17,605.0183828 And yeah, speaking of that group, like, I was very anxious in that group, but like, I just, I don't drink. 492 00:36:17,605.0183828 --> 00:36:22,615.0183828 It's a decision I made quite some time ago because of all the people I worked with and seeing what they've gone through. 493 00:36:22,765.0183828 --> 00:36:25,645.0183828 That was the biggest decider is like, I don't think this is good for us. 494 00:36:25,645.0183828 --> 00:36:26,365.0183828 Let's not do this. 495 00:36:26,675.0183828 --> 00:36:33,575.0183828 But I, I'm not like naturally a super anxious person, but in that scenario it was just, it's a get together. 496 00:36:33,575.0183828 --> 00:36:34,595.0183828 You don't know anybody. 497 00:36:34,595.0183828 --> 00:36:37,475.0183828 Everyone's fantastic and you want them to like you. 498 00:36:37,840.0183828 --> 00:36:41,20.0183828 But having the decision to go in ahead of time, like, I just don't drink. 499 00:36:41,20.0183828 --> 00:36:41,980.0183828 I'm just not gonna drink. 500 00:36:42,270.0183828 --> 00:36:47,130.0183828 I think we've now, I think a lot of the women actually didn't drink in that group surprisingly as well. 501 00:36:47,130.0183828 --> 00:36:51,810.0183828 And you start to form groups of people over time who are very similar to you. 502 00:36:51,810.0183828 --> 00:36:56,460.0183828 So maybe in the beginning it might be more difficult because your typical friend group is used to having you drink and do. 503 00:36:56,770.0183828 --> 00:37:00,220.0183828 Things, but eventually they'll adapt to who you are and your decisions you've made. 504 00:37:00,610.0183828 --> 00:37:05,290.0183828 And if not, you might find they're not the best friend group and perhaps you go find a different friend group as well. 505 00:37:05,290.0183828 --> 00:37:08,560.0183828 So it can actually, you, you can make friends by not drinking now, which is great. 506 00:37:10,60.0183828 --> 00:37:10,330.0183828 Yeah. 507 00:37:10,780.0183828 --> 00:37:11,290.0183828 Awesome. 508 00:37:11,860.0183828 --> 00:37:11,980.0183828 Yeah. 509 00:37:12,100.0183828 --> 00:37:38,285.0183828 Any other tips or tricks that you want to shout out to the audience or do you feel like we've covered most of what you would say was a good starting point? The other thing I would say is if you are, you are dreading something, a situation a bit like you just described, and it feels uncomfortable, and it could be so tempting in that moment to just do what you've always done because that feels like, oh, I'm gonna be in my comfort zone. 510 00:37:39,35.0183828 --> 00:37:48,995.0183828 But what I always say to people is, you know, that discomfort that you're going into is actually, we are talking about minutes. 511 00:37:49,400.0183828 --> 00:37:53,420.0183828 Maybe hours, but probably not hours actually. 512 00:37:53,450.0183828 --> 00:37:59,30.0183828 'cause, 'cause even if someone kicks up a real fuss about it, it's gonna be over very shortly. 513 00:37:59,570.0183828 --> 00:38:10,10.0183828 But if you are on an alcohol free journey and it's something that you've spent a lot of time thinking about or researching or Googling, then it the. 514 00:38:10,620.0183828 --> 00:38:23,130.0183828 If you drink just to please someone else, then the discomfort that you will feel in the following days as you kind of question why you did that, and it's out of step with everything that you've been working towards, that's actually far higher. 515 00:38:23,610.0183828 --> 00:38:24,420.0183828 So I. 516 00:38:25,325.0183828 --> 00:38:32,135.0183828 I think we've just gotta remind ourselves, sometimes we can just suck it up for a few minutes or a few hours, and then it's, it's gonna be old news. 517 00:38:32,135.0183828 --> 00:38:32,975.0183828 People move on. 518 00:38:32,980.0183828 --> 00:38:33,180.0183828 Mm-hmm. 519 00:38:33,320.0183828 --> 00:38:33,740.0183828 Mm-hmm. 520 00:38:34,445.0183828 --> 00:38:34,745.0183828 Yeah. 521 00:38:34,805.0183828 --> 00:38:38,225.0183828 Get excited about trying something out for a little bit of time. 522 00:38:38,435.0183828 --> 00:38:42,725.0183828 Like it's just gonna be like, there's a fine line between the anxiety and the excitement too. 523 00:38:42,725.0183828 --> 00:38:45,215.0183828 So if you're just like, it's only a couple minutes, only a couple hours. 524 00:38:45,495.0183828 --> 00:38:50,415.0183828 How cool it would be if I just got through this and then like everything else is dandy from there on in. 525 00:38:50,725.0183828 --> 00:38:52,375.0183828 This is, I could even make this fun. 526 00:38:52,375.0183828 --> 00:38:53,725.0183828 I could make this an experiment. 527 00:38:53,875.0183828 --> 00:39:01,195.0183828 Like all these different mindset switches can really make a big difference when you approach these anxiety provoking situations and have to make these more difficult decisions. 528 00:39:01,195.0183828 --> 00:39:02,125.0183828 So that's lovely. 529 00:39:02,185.0183828 --> 00:39:02,245.0183828 Yeah. 530 00:39:02,245.0183828 --> 00:39:02,515.0183828 I love it. 531 00:39:03,145.0183828 --> 00:39:05,35.0183828 And actually, just one final thing I thought of. 532 00:39:05,35.0183828 --> 00:39:05,275.0183828 Oh yeah. 533 00:39:05,325.0183828 --> 00:39:10,205.0183828 Really thinking about the situation with our group and the, the group we were in is. 534 00:39:10,720.0183828 --> 00:39:22,240.0183828 A big reason I used to drink was because I'm a bit of an introvert and I find group situations like you, I find them a bit challenging and oh, like going out for drinks. 535 00:39:22,240.0183828 --> 00:39:24,730.0183828 At the end of the day, I'd be like, I'm so dead. 536 00:39:24,730.0183828 --> 00:39:27,310.0183828 Like my social battery is so, so gone. 537 00:39:27,460.0183828 --> 00:39:29,470.0183828 But I feel that this is what I should do. 538 00:39:29,620.0183828 --> 00:39:31,540.0183828 I should, I should just go along with this. 539 00:39:31,540.0183828 --> 00:39:33,755.0183828 And, I even felt that when I was a teenager. 540 00:39:33,755.0183828 --> 00:39:36,485.0183828 I didn't really like clubbing, but I felt like I should like clubbing. 541 00:39:36,485.0183828 --> 00:39:38,405.0183828 So, and, and that involved drinking. 542 00:39:38,945.0183828 --> 00:39:48,95.0183828 And I think when you take away alcohol after years of relying on it as a crutch, yeah, you're gonna experience some awkwardness. 543 00:39:48,95.0183828 --> 00:39:50,585.0183828 Like you've gotta build up those muscles again. 544 00:39:52,160.0183828 --> 00:40:00,200.0183828 But it is also a really nice chance to get to know yourself and to start sort of showing up for yourself as the adult version of you. 545 00:40:00,560.0183828 --> 00:40:19,280.0183828 And maybe it's okay to be the person who goes to the bar for after work drinks and just stays for one alcohol free drink and then, and then goes, because actually you are looking after you and what you really want, and that's a whole other level of. 546 00:40:19,940.0183828 --> 00:40:27,440.0183828 Just being a bit of a rebel and really tuning into what you need rather than just trying to be someone who you are not. 547 00:40:27,560.0183828 --> 00:40:31,370.0183828 Like I, I'm trying to embrace my introverted self these days. 548 00:40:31,610.0183828 --> 00:40:33,385.0183828 'cause I, I think it can be, I. 549 00:40:34,280.0183828 --> 00:40:35,660.0183828 A good part of your personality. 550 00:40:35,660.0183828 --> 00:40:38,420.0183828 It's not something to be embarrassed about as I used to think it was. 551 00:40:38,720.0183828 --> 00:40:39,860.0183828 Yeah, that's beautiful. 552 00:40:39,890.0183828 --> 00:40:40,250.0183828 I love that. 553 00:40:40,250.0183828 --> 00:40:43,400.0183828 I know we have a lot of introverts listening in too, so that's good. 554 00:40:43,640.0183828 --> 00:40:44,480.0183828 Thank you very much. 555 00:40:44,960.0183828 --> 00:40:49,320.0183828 So for anyone who is looking to limit or completely like get rid of the. 556 00:40:49,540.0183828 --> 00:40:52,120.0183828 They're drinking, then they can reach out to Kate. 557 00:40:52,120.0183828 --> 00:40:54,820.0183828 She has a wonderful program called Getting Unstuck. 558 00:40:55,100.0183828 --> 00:40:59,780.0183828 You can check her out on her website at www.thesoberschool.com 559 00:40:59,990.0183828 --> 00:41:02,510.0183828 or on Instagram at the sober school. 560 00:41:02,730.0183828 --> 00:41:06,570.0183828 She, you work worldwide, is that correct? Or is it just UK people? Yeah, worldwide. 561 00:41:06,570.0183828 --> 00:41:07,650.0183828 Yeah, worldwide. 562 00:41:07,700.0183828 --> 00:41:09,165.0183828 Yeah, but I only work with women. 563 00:41:09,790.0183828 --> 00:41:12,670.0183828 Yeah, with women and we usually, we only have really women listening in. 564 00:41:12,670.0183828 --> 00:41:22,300.0183828 So if you're looking to really work on what can you do mindset wise, strategy wise to limit or completely get rid of drinking alcohol, then I think Kate would be your best resource here. 565 00:41:22,300.0183828 --> 00:41:25,840.0183828 So thank you so much for joining me, and I hope we get to chat again. 566 00:41:26,680.0183828 --> 00:41:28,180.0183828 Thank you so much for having me on. 567 00:41:28,180.0183828 --> 00:41:28,870.0183828 I really enjoyed it.