Mike Hardenbrook
#1 best-selling author of "No Willpower Required," neuroscience enthusiast, and habit change expert.
Appears in 122 Episodes
The New Science of Micro-Mindfulness
New research is changing how we think about mindfulness—and how much it really takes to see results. In this episode, we dive into why just 10 minutes a day can rewire...
What Most People Get Wrong About “Normal” Drinking
Think binge drinking means blacking out? Not quite. In this episode, we unpack the real definitions of moderate, binge, and high-intensity drinking—why the lines are e...
Should You Quit or Cut Back?
Wondering if you should quit drinking or just cut back? You’re not the only one. In this episode, we explore why the goal you choose doesn’t have to be forever—and how...
High-Functioning, Low Satisfaction
You’re doing fine. Life looks good on paper. But something about your drinking still feels... off. That’s what I call high-functioning, low-satisfaction—when alcohol i...
Why So Many Drinkers Still Say ‘It’s Fine’ (Even When It’s Not)
A recent Pew Research Center study found that 57% of drinkers in the U.S. believe their alcohol use doesn’t increase their risk of serious health problems—and only 15%...
How Much Can You Drink and Still Be Improving?
You’re already on the path—tracking, planning, and drinking more mindfully. But what’s a good goal? How much is too much? In this episode, we reverse-engineer your ide...
10-Min Mondays: The Monday Mirror: Who Are You Showing Up As Today?
What if every Monday was more than just the start of a new week — what if it was a mirror?In this episode, we explore how to use the “Monday Mirror” to reset your iden...
Protecting Your Brain As You Age w/ Thoryn Stephens
Today’s episode is a little different than some of our others—but I promise, it’s one you’ll want to stick around for. If you’ve ever dealt with brain fog, low energy,...
10-Minute Mondays: Who Are You Without the Buzz?
Dry days can feel off—like you’re missing a part of yourself. Maybe you feel less social, less relaxed, or just not fully “you.” In this episode, we explore what’s rea...
How to Turn Excuses Into Wins
We’ve all made excuses to drink — “I deserve it,” “It’s just one,” “It’s the weekend,” “Everyone else is.” We also make excuses not to change — especially when life fe...
10 Ways to Build Self-Respect on Your Mindful Drinking Journey
In this episode, I’m sharing 10 ways to build real self-respect while working on your relationship with alcohol. These aren’t about willpower or perfection — they’re a...
10-Minute Mondays: Do You Really Have an Addictive Personality?
You’ve probably asked yourself that question—or heard someone else say it like it’s a fact. But what if that belief is actually blocking your progress? In this episode...
How Does Alcohol Really Affect Your Mental Health? w/ Jason Kilmer
We all know alcohol and mental health are connected, but what does the science actually say? Dr. Jason Kilmer, a leading researcher from the University of Washington, ...
10-Minute Mondays: How to Hack the "Alcohol Effect"
In last week’s conversation with Dr. Jason Kilmer, we uncovered something shocking—most of what we think alcohol does for us isn’t actually caused by alcohol itself. W...
This Mind-Blowing Study Fooled Drinkers—What It Means for You w/ Jason Kilmer
Why do you drink more in certain situations—even when you don’t plan to? What if I told you it has nothing to do with alcohol itself? Dr. Jason Kilmer has spent over 2...
What Your Kids Really Think About Your Drinking (And Why It Matters)
Do your kids notice when you drink? And if they do, what message are they taking away from it? In this episode, I break down a Parents magazine article on parental dri...
How to Stop Self-Sabotaging (For Good) w/ Carrie Lupoli
Ever feel like you're making progress, only to backslide into old habits? That’s self-sabotage, and it’s not just about willpower—it’s wired into how our brains work. ...
How to Drink Less Around Friends Without Making It a Big Deal
Today, I’m answering a listener question about something a lot of people struggle with—how to drink less around friends without making it weird or awkward. Cutting bac...
10 Minute Mondays: Is Overthinking Alcohol a Red Flag? What It Really Means
Ever feel like alcohol is taking up way too much space in your head—even when you’re cutting back or sticking to your goals? You’re not alone. In this episode, we tack...
A Journey from Alcohol Struggles to Pro Bodybuilder w/ Anne Marie Chaker
Anne Marie Chaker spent 27 years as a journalist at The Wall Street Journal, but behind the success, she was struggling. After a series of personal losses, alcohol bec...
10-Minute Mondays: Why Motivation Won’t Save You (And What Actually Works)
Motivation gets you started, but it won’t keep you going. That’s why so many people start cutting back on alcohol, feel amazing at first, and then suddenly hit a wall....
The Dark Side of Discipline: Why You’re Focused on the Wrong Thing w/ Craig Ballantyne
Most of us have been told that success comes down to grinding harder, waking up at 5 AM, and pushing through with sheer willpower. But what if I told you that might ac...
7 Scientific Reasons You Feel Guilty After Drinking (And How to Fix It)
Ever wake up feeling guilty after drinking, even if nothing really happened? That regret isn’t random—it’s the result of what alcohol does to your brain. This episode ...
Why You Keep Making Drinking Decisions You Regret (And How to Stop)
Ever told yourself you’d only have one drink—only to wake up regretting it? Or started the week determined to cut back, only to throw that plan out the window by Frida...
You’ll Never Watch Super Bowl Beer Ads the Same Way Again (Top 5 Breakdown)
Super Bowl Sunday and beer ads go hand in hand—but have you ever thought about why? In this episode, we’re taking a fun, eye-opening look at the top 5 beer commercials...
10-Minute Mondays: The #1 Fear After Cutting Back (And How to Beat It)
Maybe you’ve taken a break, cut back, and you’re feeling great. But then the doubt creeps in: Can I really trust myself around alcohol? What if I slip and end up right...
How Fitness and Mindset Can Redefine Your Relationship with Alcohol w/ Maggie Jenson
Maggie Jenson’s approach to alcohol reduction focuses on wellness, fitness, and mindset—without strict rules or cold-turkey restrictions. In this conversation, she exp...
From Trauma to Transformation: Breaking Free and Taking Back Control
Maggie Jenson, Behavior Change Specialist and founder of Magnify Progressive Wellness, joins us to share her deeply personal journey—growing up with an alcoholic mothe...
10-Minute Mondays: Stop Cravings and Self-Sabotage in 3 Simple Steps
Maybe you crushed Dry or Dry-ish January, or maybe it didn’t go as planned. Either way, February is a fresh start. When stress hits or cravings creep in, it’s easy to ...
Women, Cancer, Alcohol, and the Power of Rebuilding w/ Rosamund Dean
Welcome to Journey to the Sunnyside! Today, we’re diving into an incredibly powerful conversation with Rosamund Dean. In 2021, Rosamund faced a life-changing diagnosis...
