Last week marked World Cancer Day, and in this episode, Molly revisits an important—and often misunderstood—topic: the relationship between alcohol and cancer.

This is not a new conversation, and it’s not a reaction to headlines. Instead, it’s part of an ongoing commitment to helping you understand the science well enough to make informed, intentional choices about alcohol—without fear, shame, or all-or-nothing thinking.

One reason this topic continues to matter is a striking gap in awareness: while nearly 90% of adults recognize smoking as a cancer risk, fewer than half realize that alcohol is also classified as a carcinogen
Project 1 (50). That lack of awareness makes informed choice difficult—and that’s what this episode aims to address.

In this episode, you’ll learn:

• Why alcohol is classified as a Group 1 carcinogen, and what that designation actually means
• The seven types of cancer that are clearly linked to alcohol use, including breast cancer
• How alcohol increases cancer risk at a biological level (acetaldehyde, inflammation, hormones, and nutrient disruption)
• Why alcohol research in humans is mostly observational, and what that means for how we interpret the data
• The critical difference between relative risk and absolute risk—and why this distinction matters
• What experts mean when they say there is “no safe level” of alcohol for cancer risk
• How to think about cancer risk through an Alcohol Minimalist, harm-reduction lens

Key takeaways:

• Alcohol does increase cancer risk, but risk is dose-dependent and cumulative, not absolute or immediate
• Relative risk headlines often sound scarier than the actual, absolute numbers
• You do not need perfection—or abstinence—to meaningfully reduce risk
• Reducing frequency, quantity, and duration of drinking patterns matters
• Alcohol Minimalism is about reducing unnecessary exposure, not eliminating all risk

This episode is about clarity, not commands.
Science isn’t here to scare you—it’s here to inform you.

If you’ve ever felt overwhelmed by alcohol and health messaging, this episode offers a calmer, more grounded way to understand the risks and decide what feels right for you.

As always, choose peace.

Resources mentioned:

• TIME Magazine article on alcohol and cancer risk
• CDC information on alcohol-related cancers
• Alcohol Minimalist framework for informed, harm-reduction decision making

If this episode was helpful, consider sharing it with someone who would appreciate a thoughtful, non-alarmist conversation about alcohol and health.

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.

Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.

In this Think Thursday episode, we explore how the human brain evolved to use discomfort as information—and what happens when modern life removes nearly all friction, effort, and delay.

Our brains weren’t designed for constant comfort. Discomfort once served as critical feedback, helping guide behavior, attention, rest, and problem-solving. But in today’s world of instant gratification and instant relief, discomfort is often treated as a problem to eliminate rather than a signal to interpret.

This episode unpacks why that shift matters for brain health, motivation, resilience, and long-term satisfaction—and how intentional discomfort can support a hedonic reset.

In this episode, we discuss:

• Why discomfort evolved as a key feedback mechanism in the human brain
• How instant relief interrupts the brain’s ability to learn from discomfort
• The difference between regulation and comfort from a neuroscience perspective
• How highly concentrated, low-effort rewards shape motivation and satisfaction
• The concept of hedonic adaptation and why “enough” keeps moving
• What a hedonic reset actually is (and what it isn’t)
• How intentional discomfort supports nervous system regulation
• The role of dopamine, effort, and delay in sustaining motivation
• Why distress tolerance is a foundational skill for behavior change
• How identity shifts through repeated, slightly uncomfortable choices

Expert perspectives referenced:

• Dr. Anna Lembke, author of Dopamine Nation, on pleasure–pain balance and modern reward concentration
• Dr. Andrew Huberman on dopamine signaling, effort, and motivation
• James Clear on identity following behavior
• Inspiration from a conversation on the Mel Robbins Podcast with Dr. Lembke

One gentle experiment to try this week:

Choose one moment per day when you notice mild discomfort—boredom, restlessness, or the urge to distract—and pause instead of fixing it.

Examples:

• Standing in line without reaching for your phone
• Sitting with boredom for 60–90 seconds
• Letting an urge rise and fall without reacting

Notice:

• Where you feel the sensation in your body
• What thoughts show up
• Whether the feeling changes on its own

This isn’t about forcing discomfort or pushing through distress. It’s about teaching your nervous system that discomfort is tolerable and temporary—and that awareness alone can create change.

Key takeaway:

Discomfort isn’t a problem to solve.
It’s information to work with.

In a culture built around instant relief and effortless reward, intentional discomfort can be a powerful way to restore balance, protect motivation, and support long-term brain health.

In this episode of the Alcohol Minimalist Podcast, Molly sits down with Dr. Charles Knowles, professor of surgery at Queen Mary University of London and author of Why We Drink Too Much.

This is a deep, science-forward conversation about why humans drink alcohol, why some people lose control while others don’t, and how culture, biology, psychology, and learning all intersect in our relationship with alcohol.

Dr. Knowles shares his personal journey through alcohol dependence, recovery, and ultimately peace—alongside the neuroscience, history, and behavioral science that explain why alcohol can quietly shift from pleasure to reliance.

If you’ve ever wondered “Why me?”, questioned your own drinking without fitting neatly into a label, or felt stuck in the gray area between “fine” and “not fine,” this conversation offers clarity, compassion, and perspective.

What You’ll Learn in This Episode

• Why problematic drinking is not a moral failure or lack of willpower
• The difference between reward drinking and relief drinking—and why that shift matters
• Why consumption alone is a poor measure of alcohol’s impact
• The Three C’s of Drinking: Consumption, Consequences, and Control
• What “alcohol reliance” means—and why so many people live in this gray area
• Why sobriety, abstinence, and neutrality are not the same thing
• How emotional sobriety and peace are built after (or alongside) behavior change
• Why understanding the brain can help some people change—and why action still matters
• The role of culture, normalization, and storytelling in how we relate to alcohol
• Why a period of alcohol-free time can be valuable, regardless of long-term goals

Key Concepts Discussed

• Alcohol as a learned behavior, not a character flaw
• Psychological dependence vs. physical dependence
• Cognitive dissonance in gray-area drinking
• Neuroplasticity and habit reinforcement
• Emotional sobriety as a state of mind, not a rule set
• Identity, agency, and discovering who you are without alcohol driving the story

Notable Quote

“Peace is an incredibly important thing—and it’s not until you find it that you realize you never had it.”

About the Guest

Dr. Charles Knowles is a professor of surgery at Queen Mary University of London, a consultant colorectal surgeon, and the author of over 300 peer-reviewed scientific publications. Why We Drink Too Much is his first popular science book, combining rigorous research with lived experience to challenge how we think about alcohol, addiction, and recovery.

Recommended Resource

• Why We Drink Too Much: The Impact of Alcohol on Our Bodies and Culture by Dr. Charles Knowles

Final Takeaway

Changing your relationship with alcohol isn’t about labels, perfection, or deprivation. It’s about understanding what’s driving your behavior, questioning old narratives, and creating enough space to build peace—mentally, emotionally, and physically.

This episode is an invitation to look at alcohol with curiosity instead of judgment—and to remember that meaningful change is always possible.

Low risk drinking guidelines from the NIAAA:

Healthy men under 65:

No more than 4 drinks in one day and no more than 14 drinks per week.

Healthy women (all ages) and healthy men 65 and older:
No more than 3 drinks in one day and no more than 7 drinks per week.

One drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof liquor. So remember that a mixed drink or full glass of wine are probably more than one drink.

Abstinence from alcohol
Abstinence from alcohol is the best choice for people who take medication(s) that interact with alcohol, have health conditions that could be exacerbated by alcohol (e.g. liver disease), are pregnant or may become pregnant or have had a problem with alcohol or another substance in the past.

Benefits of “low-risk” drinking
Following these guidelines reduces the risk of health problems such as cancer, liver disease, reduced immunity, ulcers, sleep problems, complications of existing conditions, and more. It also reduces the risk of depression, social problems, and difficulties at school or work.