Have you ever wondered why a few drinks to "relax" often leads to a racing heart and anxiety at 3:00 AM? In this episode of The Alcohol Myth, Jonathan and Ellen break down the actual biology of what alcohol does to the human body.

We often blame ourselves for not having enough willpower, but the truth is often just simple chemistry. We explain the science behind the "stimulant-depressant" cycle, why you can never quite chase down that initial buzz, and the role of chemicals like dynorphin, cortisol, and adrenaline in creating "hangxiety."

If you’ve ever felt shame about your drinking habits, this episode is a must-watch. Learn why your body reacts the way it does, why withdrawal isn't just something that happens to extreme cases, and how to use curiosity and compassion to change your relationship with alcohol.

In this video, we cover:

The Science of "Hangxiety": Why alcohol spikes your stress hormones hours after you stop drinking.

The Dynorphin Effect: Why the "high" from alcohol only lasts 20 minutes and why you feel lower afterwards.

The 3 AM Wake-Up Call: The biological reason you wake up sweaty and anxious in the middle of the night.

The 10-12 Day Reset: How long it actually takes for alcohol to fully leave your system.

Practical Tips: How to use the "Wait" experiment to understand your body's signals.

Timestamps:

0:00 - Intro: The myth of the "alcoholic" vs. normal drinker

1:07 - Ellen’s Win: Navigating "Firsts" (FFTs) with friends alcohol-free

2:51 - Jonathan’s Win: The power of vulnerability

5:50 - The 3:00 AM Panic: Personal stories of sleeplessness and shame

11:00 - The Science: Stimulant vs. Depressant & The Dynorphin Drop

16:00 - Why you feel anxious: Cortisol, Adrenaline, and the body's fight for homeostasis

22:30 - Practical Tools: Using curiosity and the "Wait" technique

26:40 - The 10-12 Day Rule: Understanding how long alcohol stays in your system

#AlcoholFree #Sobriety #ScienceOfAlcohol #Hangxiety #MentalHealth #TheAlcoholMyth #Wellness #QuitDrinking #biology

Looking for community? Support? Reach out! We want to connect with you and support your journey to alcohol freedom.

Send us an email at thealcoholmyth@gmail.com

Or check out our websites

Find Jonathan at https://livecreativeaf.com/

Find Ellen at https://ellenbiggscoaching.com/

Deciding to take a break from alcohol is a massive first step—but how do you actually get through those critical first few days? Whether you are starting Dry January, a 30-day challenge, or just a personal pause, stringing together those early alcohol-free (AF) days can feel overwhelming.

In this episode of The Alcohol Myth Podcast, coaches Jonathan and Ellen dive deep into the tactical and emotional tools you need to navigate the early stages of sobriety. We share our personal stories—from Ellen’s "driver’s ed" guardrails to Jonathan’s "magic trick" mindset shift—and discuss why community and planning are more important than willpower.

What we cover in this episode:
The Power of Planning: Why you need to plan your evenings down to the minute (including snacks and treats!).

Building Community: Why finding a "shared space" makes the hard days easier.

The Curiosity Mindset: Shifting from "I can't drink" to "What if I don't?"

Self-Compassion: Why beating yourself up is the fastest way to fail.

The Live Alcohol Experiment: How to get daily coaching and support for your alcohol-free journey.

🔗 RESOURCES MENTIONED
Live Alcohol Experiment (January): Join Jonathan and other coaches for 31 days of live support https://go.livealcoholexperiment.com/join-today

Live Naked AF by Annie Grace: Pre-order the new book for special access to the experiment https://thisnakedmind.com/live-naked-af/

📬 CONNECT WITH US: Have a question or a story to share? We read every message! Email us: thealcoholmyth@gmail.com

Find Jonathan at https://livecreativeaf.com/

Find Ellen at https://ellenbiggscoaching.com/

CHAPTERS
00:00 Intro: Life on the other side of alcohol
00:53 Why the first few days are critical
01:58 Ellen’s Story: Using "Guardrails" to get through week one
04:38 The 2 pillars: Community and Planning
07:23 Breaking the isolation: Finding your people
10:34 Moving from 4 days to a 21-day challenge
13:03 Self-Discovery: Redefining your relationship with alcohol
17:41 Advice: Don't make it about "Forever"
19:45 Jonathan’s Story: The "Magic Trick" of mindset shifts
24:20 Dealing with setbacks and grief
32:30 How to join the Live Alcohol Experiment in January
37:02 3 Quick Tips for your first AF days
41:34 Final thoughts: Be kind to yourself

#DryJanuary #AlcoholFree #SobrietyTips #ThisNaked Mind #TheAlcoholMyth #SobrietyPodcast #AlcoholExperiment #MindfulDrinking

Are you planning for Dry January but dreading the feeling of deprivation? You don’t need more willpower, but a new perspective.

In this episode of The Alcohol Myth Podcast, hosts Jonathan and Ellen break down how to approach Dry January 2026 with lightness, curiosity, and self-compassion. Instead of white-knuckling through 31 days, learn how to use this month as a powerful experiment to re-examine your relationship with alcohol and uncover what you’re really feeling.

Whether you're aiming for a full dry month or a "damp January," we share practical tips to make this season a success without the pressure of perfection. Discover the difference between behavior-based goals and emotion-based goals, and find out why "failing" might actually teach you more than a perfect track record.

In this video, we cover:

0:00 - Intro: Why curiosity is better than willpower

1:00 - The opportunity of a January reset

2:26 - Why Dry January doesn't have to be "All or Nothing"

6:33 - Treating sobriety as an experiment

9:05 - Emotion-Based Goals vs. Behavior-Based Goals

13:25 - Uncovering the "Why" behind your drinking

18:10 - The mental clarity of an alcohol-free life

20:35 - Practical Tip 1: Writing down your emotional "Why"

22:45 - Practical Tip 2: Mindful drinking & curiosity practice

24:37 - Practical Tip 3: Making it fun (Mocktails, treats & rewards)

28:46 - Finding accountability and support

About The Alcohol Myth Podcast: We are coaches trained in This Naked Mind and affective liminal psychology who spent decades falling for the alcohol myth. Now, we help you take back control by changing your relationship with alcohol from the inside out. You don't need to hit rock bottom to make a change.

Connect with us: Have questions, stories, or need an accountability buddy? We’d love to hear from you! 📧 Email us: thealcoholmyth@gmail.com.

Find Jonathan at https://livecreativeaf.com/

Find Ellen at https://ellenbiggscoaching.com/

🔔 Subscribe for more insights on navigating life alcohol-free!

#DryJanuary #SoberCurious #AlcoholFree #ThisNakedMind #QuitDrinking #DryJanuaryTips #AlcoholFree2026 #MindfulDrinking #TheAlcoholMyth