The Alcohol Debate

This episode contains a breathing exercise. DO NOT ATTEMPT if you are in an unsuitable surroundings. The exercise is ideal if you are in your own chair at home, or in bed. In this episode, Tabbin welcomes Andrew Keaveney, a breathwork and meditation teacher, to explore the transformative power of breath in managing emotions and enhancing well-being. Andrew introduces the 4, 7, 8 breathing technique used by special forces before combat, highlighting its effectiveness in calming the mind and body. Together, they delve into the science behind breathwork, discussing how it can help individuals regain control, particularly in the context of addiction and recovery. Andrew shares insights into the physiological benefits of breathwork, including its ability to activate the parasympathetic nervous system, thereby promoting relaxation and reducing stress. The conversation emphasises the importance of incorporating breathwork into daily routines, not just in times of crisis, to build resilience and improve overall mental health. The episode also addresses the impact of alcohol on sleep and how breathwork can aid in restoring healthy sleep patterns, particularly for those navigating addiction or hormonal changes. Listeners will learn practical techniques to incorporate breathwork into their lives, enhancing their emotional regulation and fostering a greater sense of calm. Join Tabbin and Andrew as they uncover the profound benefits of breathwork, encouraging listeners to embrace this accessible tool for personal growth and emotional well-being. Highlights: (02:00) Introduction to the 4, 7, 8 breathing technique (10:15) The science behind breathwork and emotional management (18:30) Building resilience through daily breathwork practice (25:00) Breathwork's role in improving sleep quality (32:45) The connection between breath and impulse control (40:00) Practical breathwork techniques for everyday use (48:00) The holistic benefits of breathwork and meditation Connect with Tabbin: https://www.winetowatercoaching.com If you're looking to deepen your understanding of breathwork, consider reaching out for a free discovery call with Tabbin. Andrew Keaveney can be found here: https://andrewkeaveney.substack.com/ Other Resources: Here is a link to the sleep / recovery tracker story: https://andrewkeaveney.substack.com/p/how-i-hacked-my-sleep-with-ancient Here is a link to the breathwork challenge: https://event.us.artofliving.org/us-en/breathwork/lp1/ And here are some additional show notes links: artofliving.org https://www.instagram.com/artofliving/

In this episode Tabbin chats with Dr. Jen Bradley, a psychologist specialising in the psychological impacts of GLP-1 medications, such as Ozempic and Mounjaro. Together, they delve into the fascinating interplay between these drugs and alcohol cravings, exploring emerging research that highlights how GLP1s can suppress the urge to drink for many individuals. Dr. Bradley shares insights into the science behind GLP1s, explaining how they affect the brain's reward pathways, thereby altering cravings for both food and alcohol. The discussion also addresses the importance of understanding that while these medications can provide a window of opportunity for change, they are not a magic solution. Listeners will learn about the necessity of psychological support and emotional skills development to navigate the underlying issues that may surface once cravings are diminished. Throughout the episode, Tabbin and Jen discuss the potential challenges faced by those using GLP1s, including emotional adaptation and the need for coping strategies to manage raw feelings that may arise. They emphasise the importance of building a supportive environment and developing healthy lifestyle habits to ensure lasting change. Join Tabbin and Dr. Bradley as they unpack the complexities of alcohol use disorder in the context of modern medication, offering valuable insights into fostering a healthier relationship with alcohol and oneself. Highlights: (02:00) Introduction to GLP1 medications and their impact on alcohol cravings (10:15) The science behind GLP1s and their effect on the brain (18:30) Importance of psychological support alongside medication (25:00) Emotional adaptation and coping strategies (32:45) Building a supportive environment for change (40:00) The role of lifestyle adaptations in achieving lasting results (48:00) Future developments in GLP1 research and treatment Connect with Tabbin: https://www.winetowatercoaching.com If you're interested in exploring your relationship with alcohol further, consider reaching out for a free discovery call with Tabbin. Dr Jen Bradley can be found here: https://linktr.ee/drjenbradley

In this episode of The Alcohol Debate, Tabbin Almond is joined by nutritional therapist and neuroscientist Inder Singh to delve into the often-overlooked physical aspects of alcohol cravings. Together, they explore the intriguing idea that the familiar 5 o'clock urge for a drink may not solely stem from habit or willpower, but rather from what we consume—or fail to consume—throughout the day. Inder shares his expertise on how alcohol serves as a significant energy source, particularly for those struggling with heavy drinking. He explains the biochemical processes behind alcohol consumption and its effects on our body's energy metabolism, highlighting how cravings may signal a deeper need for nourishment rather than a simple desire for alcohol. As the conversation unfolds, they also tackle the serious connection between alcohol consumption and breast cancer risk, shedding light on how alcohol can disrupt hormonal balance and contribute to health issues. Inder provides practical advice on dietary changes and supplements that can help mitigate these risks, particularly for women navigating menopause. He emphasises the importance of incorporating sufficient protein and healthy fats into meals to maintain stable energy levels and curb cravings. Join Tabbin and Inder as they unpack the complex interplay between nutrition, cravings, and alcohol, offering listeners valuable insights into fostering healthier relationships with food and drink. This episode serves as a powerful reminder of the impact our diet has on our overall well-being and the importance of self-care in the journey towards alcohol freedom. Highlights: (02:00) Introduction to the physical side of alcohol cravings (10:15) Alcohol as a source of energy and its effects on metabolism (18:30) The link between alcohol consumption and breast cancer (25:00) Nutritional recommendations for reducing cravings (32:45) The role of protein and healthy fats in stabilising energy (40:00) Insights on menopause and hormonal balance (48:00) Encouragement to prioritise self-care and nutrition Connect with Tabbin: https://www.winetowatercoaching.com If you would like a list of the supplements that Inder mentioned in the episode, please contact Tabbin on [email protected] Inder can be found here: https://theneuropath.com/

In this episode of The Alcohol Debate, Tabbin Almond cotinue with her short series of stories and reflection from her hike along the Camino de Santiago, where she embraces the art of doing nothing. After five hours of walking, she finds herself captivated by a stunning view and an ancient olive tree, prompting her to pause and simply exist in the moment. Here are the wildflowers she talks about during the episode: https://drive.google.com/file/d/136ZjDv6eJbOrkauxQmUfkvkSaCWiGbLU/view?usp=sharing Tabbin explores the rarity of such stillness in our busy lives, encouraging listeners to appreciate the beauty of being unoccupied. She highlights the discomfort that often accompanies quiet moments, discussing how many of us reach for distractions, such as alcohol, to fill the silence. Drawing from her own upbringing, she reflects on the societal pressures to always be productive and the fear of boredom that can lead to unhealthy coping mechanisms. Throughout the episode, Tabbin introduces mindfulness exercises, including the 5-4-3-2-1 technique, to engage the senses and cultivate awareness in the present moment. She emphasises the importance of allowing oneself to feel emotions that may arise during these quiet times, rather than using substances to numb them. By learning to sit with stillness, we can foster personal growth and a deeper understanding of our relationship with alcohol. Join Tabbin as she invites you to slow down, breathe, and appreciate the beauty of simply being. She concludes by teasing the next episode, which promises to share a heartfelt story about the connections made along her journey. Highlights: (02:00) Introduction to the concept of doing nothing (10:15) The beauty of the olive tree and the stunning view (18:30) The rarity of stillness in our busy lives (25:00) Mindfulness exercises to engage the senses (32:45) The discomfort of quiet moments and coping mechanisms (40:00) Preview of the next episode about meaningful connections on the Camino (48:00) Encouragement to embrace stillness and self-reflection Connect with Tabbin: https://www.winetowatercoaching.com

In this episode of The Alcohol Debate, Tabbin Almond continues her short series examining her time walking the Camino de Santiago. This time, she is focusing on the powerful analogy of a field of cows in the Pyrenees. Drawing from her experiences, Tabbin illustrates how habits form and persist in our brains, using the cows' well-trodden path to a water trough as a metaphor for our own habitual behaviours, particularly in relation to alcohol consumption. As she recounts her journey on the challenging French Way, Tabbin reflects on the simplicity yet profundity of the cows' behaviour, emphasising that just as they instinctively follow their established path without conscious thought, we too often find ourselves on autopilot when it comes to our drinking habits. She discusses the significance of repetition in reinforcing neural pathways, explaining how our subconscious can lead us to make choices that feel automatic, even when we're trying to change. Tabbin also addresses the common frustrations encountered when attempting to alter ingrained behaviours, reassuring listeners that initial setbacks do not signify failure, but rather highlight the ongoing process of habit change. By recognising that the old paths may still linger while new ones are being forged, she encourages a compassionate understanding of oneself during this transformative journey. Join Tabbin as she shares her insights on the nature of habits, the importance of conscious choice, and the journey towards creating lasting change in our relationship with alcohol. She sets the stage for the next episode, promising a gentle exploration of a serene afternoon spent people-watching on the Camino, reminding us all to be patient with ourselves as we navigate our paths. Highlights: (02:00) Introduction to the analogy of cows and habit formation (10:15) The journey along the French Way and its challenges (18:30) Understanding the subconscious and habitual behaviours (25:00) The process of changing old habits into new ones (32:45) The importance of patience and self-compassion in recovery (40:00) Preview of the next episode focused on a relaxing afternoon on the Camino (48:00) Encouragement to reflect on personal habit changes Connect with Tabbin: https://www.winetowatercoaching.com Here is the photo Tabbin mentioned in the episode: https://drive.google.com/file/d/1iOUps6Lyk7SrOaT6AemiGrH2dLuXY2LH/view?usp=sharing

In this next episode of a short series detailing Tabbin's hike along the Camino de Santiago, she reflects on a striking moment at a unique fountain in the Basque region of Spain, where pilgrims were queuing to fill their water bottles with free red wine instead of the nearby drinking water. This scene serves as a powerful metaphor for our cultural relationship with alcohol, highlighting how societal norms can influence our choices, often prioritising alcohol over hydration, even in challenging conditions. Tabbin delves into the implications of this phenomenon, questioning why alcohol is often celebrated and sought after, while water—essential for survival—is overlooked. She discusses the excitement surrounding the wine fountain and how it illustrates the deep-seated conditioning we have regarding alcohol in our daily lives. By examining this behaviour, she encourages listeners to reflect on their own habits and the automatic choices they make when it comes to drinking. As the episode unfolds, Tabbin invites listeners to pause and consider whether their choices around alcohol are truly what they want or simply a result of cultural expectations. She sets the stage for the next episode, where she will explore another enlightening experience from her Camino journey that offers insights into the nature of habits and decision-making. Highlights: (02:00) Introduction to the unique wine fountain on the Camino (10:15) The cultural significance of alcohol and its prioritisation (18:30) Observations on hydration versus alcohol consumption (25:00) The excitement surrounding the wine fountain (32:45) Reflecting on habitual choices and cultural conditioning (40:00) Preview of the next episode about a field of cows and habits (48:00) Reminder about the upcoming webinar on the Unstuck programme Connect with Tabbin: https://www.winetowatercoaching.com Register here for the Unstuck webinar on July 9th: https://www.thebigdrinkrethink.com/webinar

In the first of a short series of episodes covering Tabbin's recent walking holiday along the Camino de Santiago, she shares her insights, flashes of inspiration and opinions. After walking 180 miles, she returns with a wealth of thoughts that delve into the intersection of personal experience and alcohol consumption. Tabbin begins by recounting a poignant moment when she encountered a stark contrast between a pile of rubbish and a beautiful wheat field. It serves as a powerful analogy for the messes we create in our lives, particularly those influenced by alcohol. She emphasises the importance of acknowledging our past mistakes without allowing them to overshadow the potential for growth and beauty that lies ahead. Throughout the episode, Tabbin encourages listeners to recognise that while the rubbish of our past may exist, it does not have to dictate our future. By choosing to turn our attention towards the positive aspects of life, we can foster a mindset of recovery and hope. This journey of self-discovery is not about ignoring the past but rather about learning from it and moving forward with intention. Join Tabbin as she sets the stage for a series of upcoming episodes, each inspired by her Camino experience, and invites listeners to reflect on their own journeys with alcohol and personal growth. Highlights: (02:00) Introduction to Tabbin's Camino experience (10:15) The metaphor of the rubbish pile and the wheat field (18:30) Acknowledging past mistakes without being defined by them (25:00) The importance of turning towards positivity (32:45) Setting the stage for future episodes on the Camino (40:00) Encouragement for listeners to embrace their journeys (48:00) Preview of the next episode about a unique fountain experience Connect with Tabbin: https://www.winetowatercoaching.com

In this enlightening episode of The Alcohol Debate, host Tabbin Almond welcomes back Dr. James Morris, a visiting scholar from London South Bank University, to delve into the complexities of moderation in alcohol consumption. With over 20 years of experience in public health policy and research, Dr. Morris shares his insights on how drinker identity, social norms, and stigma influence both consumption patterns and responses to interventions for those struggling with alcohol. The discussion begins with a clear definition of moderation, exploring the recommended drinking guidelines and the spectrum of alcohol-related risks. Dr. Morris highlights the individual variability in drinking patterns and the common desire among individuals to drink like "normal people," shedding light on the challenges many face in achieving this goal. The conversation addresses the controversial idea of controlled drinking, particularly in the context of those with a history of alcohol problems, and the misconceptions surrounding the ability to regain control over alcohol use. As the episode progresses, Dr. Morris reflects on his own journey with alcohol, discussing the importance of abstinence and the role of psychotherapy in addressing the root causes of heavy drinking. He emphasises the significance of establishing clear boundaries and rules for drinking, as well as the impact of social pressures and stigma associated with sobriety. This episode serves as a thought-provoking exploration of the challenges and nuances of moderating alcohol consumption, encouraging listeners to consider their relationship with alcohol and the societal norms that shape it. Dr. Morris's expertise and personal experiences provide valuable insights for anyone navigating the complexities of alcohol use. Highlights: (02:00) Introduction to Dr. James Morris and the topic of moderation (10:15) Defining moderation and alcohol consumption guidelines (18:30) The challenges of controlled drinking for those with alcohol problems (25:00) The importance of abstinence and psychotherapy in recovery (32:45) Social pressures and stigma surrounding sobriety (40:00) Personal narratives and their impact on understanding alcohol use (48:00) Encouragement for open discussions about alcohol and moderation Connect with Tabbin: https://www.winetowatercoaching.com Connect with Dr. James Morris: https://www.lsbu.ac.uk/ https://www.linkedin.com/in/dr-james-morris/

In this insightful episode of The Alcohol Debate, host Tabbin Almond sits down with Catherine Lambert, managing director of Lemon Cherry, a company dedicated to providing confidential drug and alcohol screening services for businesses. Catherine brings her expertise to the forefront as they discuss the often-overlooked connection between workplace stress and substance use, particularly alcohol. Catherine highlights the prevalence of functional coping mechanisms among employees in high-pressure environments, revealing how sustained stress can lead to increased substance use as a means of managing pressure. She discusses the concept of 'four cause testing'—a reactive approach to workplace testing triggered by accidents or suspicions—and the implications it has for both employees and employers. As the conversation unfolds, Catherine emphasizes the importance of creating a proactive workplace culture that addresses the underlying issues contributing to substance use. She advocates for open dialogues about mental health and stress management, encouraging companies to foster an environment where employees feel safe to seek help without fear of repercussions. This episode is a compelling reminder that addressing workplace stress and substance use proactively not only enhances safety but also promotes overall employee well-being. Catherine's insights challenge leaders to rethink their approach to alcohol use in the workplace, advocating for a shift from reactive measures to proactive solutions that benefit both employees and organizations. Highlights: (02:00) Introduction to Catherine Lambert and Lemon Cherry (10:15) The impact of workplace stress on substance use (18:30) Understanding 'four cause testing' in workplaces (25:00) The need for proactive approaches to substance use (32:45) Fostering open dialogues about mental health (40:00) The importance of confidentiality and support (48:00) Encouragement for leaders to rethink alcohol policies Connect with Tabbin: https://www.winetowatercoaching.com Connect with Catherine Lambert: https://lemoncherry.co.uk/ https://www.linkedin.com/company/lemon-cherry

TRIGGER WARNING - This episode contains discussions around suicide In this heartfelt episode of The Alcohol Debate, host Tabbin Almond welcomes Robb Gilbear, a former music producer turned coach, who shares his transformative journey from a life of addiction and despair to one of empowerment and purpose. Robb opens up about his struggles with alcohol, the pressures of societal expectations, and the profound impact of his choices on his relationships, particularly with his children. Robb recounts his rock-bottom moment, a harrowing experience that led him to reconsider his life and ultimately choose to live for his children. He candidly discusses the normalisation of alcohol in the music industry and how it fuelled his self-loathing and destructive behaviours. Through vulnerability and introspection, Robb illustrates the power of seeking help, embracing change, and the importance of surrounding oneself with supportive individuals. Listeners will resonate with Robb's insights on the societal pressures surrounding alcohol, especially in professional environments, and the necessity for change in workplace culture. He emphasises the significance of personal responsibility and self-acceptance as vital steps in the healing process. Robb's story serves as a beacon of hope for anyone grappling with addiction, illustrating that recovery is possible and that it begins with the courage to confront one's truths. This episode is a powerful reminder that vulnerability can lead to connection and healing, encouraging listeners to seek help and embrace their journeys toward self-discovery and recovery. (02:00) Robb's introduction and background (10:15) Struggles with alcohol and the music industry (18:30) The impact of addiction on relationships (25:00) Rock-bottom moment and the decision to change (32:45) The role of vulnerability in healing (40:00) Societal pressures and the normalisation of drinking (48:00) Advice for those struggling with addiction Resources: UK Suicide Prevention Hotline - Call 116 123 Here is a list of International Suicide Hotlines: https://blog.opencounseling.com/suicide-hotlines/ Connect with Tabbin: https://www.winetowatercoaching.com Connect with Robb: https://www.growthhabit.org/ https://www.instagram.com/robbgilbear/ https://www.linkedin.com/in/robbgilbear/

In this thought-provoking episode of The Alcohol Debate, host Tabbin Almond engages in a deep conversation with Hannah Dalby, a former professional fighter and entrepreneur, who candidly shares her journey through addiction and the complexities that come with it. Hannah challenges the conventional view of addiction as a clear-cut problem, arguing instead that it is often a symptom of deeper emotional issues. Through her unique experiences, she reveals how individuals can lead seemingly successful lives while grappling with hidden struggles. As the discussion unfolds, Hannah delves into the intricacies of living a double life, where external success masks internal turmoil. She reflects on her own experiences with addiction, highlighting the emotional avoidance that drove her to seek performance enhancement through drugs, rather than addressing her unresolved pain and trauma. This episode sheds light on the often-overlooked reality of functioning addicts, who may appear to have it all together while battling their demons in silence. Listeners will gain valuable insights into the concept of personal responsibility and the importance of recognising addiction as a symptom rather than the root cause. Hannah emphasises the need for self-exploration and accountability in the healing process, encouraging individuals to confront their emotions and the underlying issues that fuel their addictive behaviors. This episode serves as a powerful reminder that healing and self-discovery are possible when we dare to face our truths and take ownership of our lives. Hannah's journey illustrates the profound impact of understanding our emotional landscapes and the transformative potential of somatic practices in achieving lasting change. Highlights: (02:00) The double life of a functioning addict (10:15) Addiction as a symptom of deeper emotional issues (18:30) The role of personal responsibility in healing (25:00) Exploring the avoidance of uncomfortable emotions (32:45) The impact of childhood experiences on adult behavior (40:00) Somatic practices and their role in recovery (48:00) Encouragement for self-exploration and accountability Connect with Tabbin: https://www.winetowatercoaching.com Connect with Hannah Dalby: https://hannahdalby.com/ https://www.instagram.com/recoveryjungle https://www.linkedin.com/in/hannah-dalby-407b4b92/

In this enlightening episode of The Alcohol Debate, host Tabbin Almond engages in a profound discussion with clinical psychologist and executive coach Dr. Nick Early. They delve into the underlying factors that drive alcohol consumption, challenging the common belief that drinking is merely a matter of habit or lack of willpower. Dr. Early shares insights on how our brain and nervous system play pivotal roles in the automatic nature of drinking behaviours. As the conversation unfolds, Dr. Early explains the complexities of cognitive dissonance and how intelligent, self-aware individuals can still find themselves trapped in unhealthy drinking patterns. He emphasises the need to understand personal histories and unique triggers that contribute to these behaviours, highlighting the importance of tailored interventions that address both psychological and physiological aspects. Listeners will gain valuable perspectives on various treatment methods, including Alcoholics Anonymous and compassion-based approaches. Dr. Early discusses the potential benefits and limitations of these methods, advocating for a more nuanced understanding of addiction that prioritises self-compassion and individual narratives over rigid labels. This episode serves as a powerful reminder that change is possible and that individuals are not alone in their struggles with alcohol. Dr. Early encourages open dialogue and exploration of one's relationship with alcohol, fostering a sense of community and support in the journey toward healthier choices. Highlights: (02:00) The neurological basis of drinking behaviour (10:15) Understanding cognitive dissonance in addiction (18:30) The impact of personal history on alcohol use (25:00) Evaluating treatment methods: AA vs. compassion-based approaches (32:45) The role of trauma in addiction (40:00) Exploring values and intrinsic motivation (48:00) Encouragement for open discussions about alcohol use Connect with Tabbin: https://www.winetowatercoaching.com Connect with Dr. Nick Early: [email protected] or https://www.linkedin.com/in/dr-nick-earley/

In this enlightening episode of The Alcohol Debate, host Tabbin Almond sits down with Dr. Erin Hobin, a senior scientist at Public Health Ontario and an esteemed expert in alcohol-related health research. Dr. Hobin shares her extensive work on the Yukon Alcohol Labeling Study, which aimed to assess the impact of health warning labels on alcohol containers, particularly regarding the link between alcohol consumption and cancer risk. Throughout the conversation, Dr. Hobin details the study's objectives, methodology, and surprising findings, including a notable 6% reduction in alcohol sales and a significant increase in public awareness about the risks associated with drinking. She emphasizes the importance of providing consumers with clear health information and discusses the implications of these findings for public health policy. Listeners will gain valuable insights into the challenges faced when implementing health labels, including industry pushback and public misconceptions about alcohol and cancer. Dr. Hobin's personal anecdotes and professional experiences underscore the critical need for transparent communication regarding alcohol consumption and its health risks. This episode serves as a compelling call to action for policymakers and the public alike to prioritize health education and advocate for effective labeling practices that can lead to informed choices and ultimately save lives. Highlights: (02:00) Introduction to Dr. Erin Hobin and her expertise (10:15) Overview of the Yukon Alcohol Labeling Study (18:30) Key findings on alcohol sales and public awareness (25:00) The role of health labels in consumer decision-making (32:45) Discussion on industry resistance and public health policy (40:00) The importance of communication in changing alcohol consumption behavior (48:00) Future research directions and implications for public health Connect with Tabbin: https://www.winetowatercoaching.com Erin can be found here: https://www.linkedin.com/in/erin-hobin-21828232/