How to Drink Less
You don’t have to hit rock bottom. You don’t need to call yourself an alcoholic. And you definitely don’t have to commit to never drinking again if that feels too scary.
How to Drink Less is for anyone who’s ready for a healthier, more intentional relationship with alcohol—whether you’re just starting on your sober-curious journey, trying to cut back on drinking, or looking for a new way to control alcohol cravings without relying only on willpower.
Hosted by sobriety coach and hypnotist Adriana Cloud, this podcast combines practical neuroscience, psychology, and mindset coaching to help you:
—understand why you drink (and sometimes overdrink);
—retrain your brain’s reward system and habit loops;
—stop drinking on autopilot;
—manage cravings without feeling deprived;
—build confidence and emotional resilience as you drink less;
—feel more in control around alcohol.
No judgment, no scare tactics, and no pressure to be perfect—just practical tools and compassionate support from someone who’s been there.
As a former daily drinker, Adriana knows firsthand how challenging it can be to break a habit that's been decades in the making. Now, as a certified Gray Area Drinking coach and hypnotist, she uses her training and personal experience to help others take the leap and build the beautiful sober (or sober-ish) life they truly want.
Ready to change your drinking habits and feel better—for good? Start listening today.
Learn more at www.adrianacloud.com.
Episodes
62 episodes
60. How Alcohol Affects Hunger, Cravings, and Overeating
Ever wonder how alcohol affects your hunger, and why overeating and overdrinking so often go hand in hand? In this episode, you'll learn: why one drink often turns into many (and what’s really happening in your brai...
59. What Are You Saying Yes to When You Say No to Alcohol?
What if focusing on what you’re “giving up” is the very thing making it harder to change your drinking?In this episode, I’ll help you shift out of deprivation and into possibility by asking one powerful question:What are you sayin...
58. Is the A-Word Keeping You Stuck?
Is the word “addiction” keeping you stuck?In this episode, I’m challenging a belief that many people take for granted—and that might be making it harder to change your drinking.Because labels like addict and add...
57. Why You Still Want to Drink
If you’ve ever found yourself thinking, “I don’t even want to drink... so why do I still crave alcohol?” — this episode will give you a clear answer.Because the desire for alcohol isn’t random, and it’s not a sign that something...
56. Sober Sex Is Better
Do you feel like you need a drink to relax, feel confident, or get in the mood for sex?You’re not alone.For many people, alcohol and sex are deeply linked. It’s the thing that takes the edge off, quiets the inner critic, and makes...
55. Is Alcohol Sabotaging Your Weight and Fitness Goals?
If you’re trying to eat well, exercise regularly, or feel better in your body—but you’re still drinking alcohol—this episode might explain why things feel harder than they should.Because here’s what no one really talks about: We track ou...
54. Why You Start Eating More When You Stop Drinking—with Binge Eating Coach Amber Abila
Why is it that when you try to drink less, you suddenly start eating more?If you’ve ever found yourself reaching for snacks instead of a drink, overeating late at night after you've had a few, or wondering if you’ve just replaced one "ba...
53. Alcohol and Confidence (Part 2): How to Feel Confident without Drinking
If you’ve ever thought, “I need a drink to feel confident,” this episode will show you what to do instead.In the previous episode—52. Alcohol and Confidence (Part 1): Is Alcohol Really Helping You Feel More Confident?—I e...
52. Alcohol and Confidence (Part 1): Is Alcohol Really Helping You Feel More Confident?
Why does alcohol make you feel more confident—and why does that confidence disappear without it?In this episode, I break down what’s actually happening when you drink in social situations. Because alcohol doesn’t give you confidence—it c...
51. Is It Time to Break Up with Alcohol?
What if your relationship with alcohol is… just that—a relationship like any other?In this episode, we explore what it really means to have a “relationship” with alcohol, and how that perspective can help you decide whether it’s time to ...
50. Three Alcohol Myths That Won’t Go Away
Is red wine actually good for you? Does alcohol really protect your heart? And is expensive or organic alcohol somehow “healthier” than the cheap stuff?In this episode, we’re separating fact from fiction and looking at three common myths...
49. The Real Reason You're Afraid of Sobriety
If you’ve ever thought about quitting alcohol but felt scared to commit to complete sobriety, you’re not alone.Most people hesitate not because they think they can’t stop drinking.They hesitate because they believe they’l...
48. Want Faster Progress? Celebrate Your Wins.
When you’re trying to change your drinking habits, it’s easy to focus on what’s not working.The nights you went over your limit. The rules you broke. The intentions that didn’t stick.But what if that’s exactly what’s keeping you s...
47. Is Moderation Possible?
Is moderation possible, and how do you know if it's working?In this episode, we take a clear, non-judgmental look at moderation and what it really requires. If you’ve ever wondered whether you can moderate your drinking—or whether you sh...
46. How Hypnosis Can Help You Drink Less or Quit Completely
When I tell people I’m a hypnotist, they usually picture one of two things: stage shows with people clucking like chickens… or some kind of mind control.In this episode, I’m breaking down what hypnosis actually is, what it isn’t, and how...
45. How to Date When You're Sober or Sober-Curious
Valentine’s Day is coming up, so in this episode we’re talking about dating and drinking—and how to date when you’re sober or sober-curious.If you’re on the dating apps, going on first or second dates, or getting to know someone new, alc...
44. After Dry January: Taking a Break vs. Making Lasting Changes
Dry January is almost over. What next?Whether you completed Dry January, stopped early, or didn’t attempt it at all, this episode will help you decide how to move forward, especially if your goal is to change your drinking in the long te...
43. Can ChatGPT Help You Drink Less?
You already know what to do when it comes to your drinking. You’ve read the articles, you've downloaded the drink-tracking aps, you've saved screenshots of tips.And yet… here you are.In this episode, I talk about why having the ri...
42. How to Tell Other People You’re Not Drinking
*FREE GUIDE included in this episode—get yours below!* One of the hardest parts of cutting back or taking a break from alcohol is figuring out what to say when people ask, “Why aren’t you drinking?”In this e...
41. What People Get Wrong about Motivation
Motivation is one of the most misunderstood concepts when it comes to changing your relationship with alcohol.A lot of people assume that if they were truly motivated, making a change would feel easy, or at least it would feel good. And ...
40. How to Do Dry January
Thinking about doing Dry January but already worried it’s going to be hard?In this episode, I’m breaking down how to approach Dry January in a way that’s actually realistic and useful—especially if alcohol has been one of your main ways ...
39. 5 Lessons from 5 Sober Years (That I Wish I'd Learned Sooner)
This episode goes live on Christmas Day, which also marks five years since I stopped drinking. To celebrate—and to reflect—I’m sharing five of the most important lessons I’ve learned across five sober years.I talk about:why h...
38. The Simplest Way to Drink Less: Delay the First Drink
What if one small pause could make drinking less feel easier?In this episode, I’m talking about one of the most effective—and most underestimated—tools for changing your drinking: delaying the first drink.This isn’t about willpowe...