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
70 episodes
68. How to Break the “I’ll Start Tomorrow” Cycle [Listener Q&A]
Do you wake up determined not to drink... only to reach 6 p.m. and think, "I'll just have a drink tonight, but I definitely won't drink tomorrow"?If that cycle feels painfully familiar, this episode is for you.Today I'm a...
67. Why Sobriety Feels So Hard (At First)
Why does sobriety feel so awkward at first?Because you're a beginner.In this episode, we're talking about one of the biggest mistakes people make when they try to cut back or quit drinking: expecting themselves to feel comfortable...
66. Whose Voice Are You Listening to When You Drink?
Do you hate being told what to do?If so, this episode is for you.So many people tell me they resist cutting back on alcohol simply because they don't like rules—even rules they make for themselves. But what if drinking isn't actua...
65. Think Alcohol Helps You Sleep? Think Again.
If you've ever said, "Alcohol helps me fall asleep," this episode is for you.Today we're talking about why alcohol seems to help you fall asleep, what it's actually doing to your brain and nervous system, and why so many people wake up a...
64. 2,000 Hangovers I Never Had
Today marks 2,000 sober days for me.That's 2,000 hangovers I never had. 2,000 mornings I woke up with a clear head. 2,000 opportunities to show up for my life.When I first started trying to change my drinking, I thought sobriety w...
63. What Is Alcohol Helping You Tolerate?
What if alcohol isn't helping you cope with your problems?What if it's helping you tolerate them?In this episode, I explore the idea that alcohol keeps us settling for lives that are smaller, harder, and less fulfilling than they ...
62. How to Manage Cravings without Willpower
If you're trying to drink less or quit completely, cravings can feel like the hardest part.One minute you're fine. The next, your brain is telling you that a drink sounds like the best idea you've ever had.But what if cravings are...
61. You Already Know How to Quit Drinking
What if the problem isn’t that you can’t quit drinking… but that you keep telling yourself you can’t?In this episode, I’m challenging the belief that sobriety is something other people know how to do but you somehow don’t.
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...