90 Days Later - Your Guide to Alcohol Freedom

211. Should vs. Could

20 Jan 2026

Contributed by Lukas

You’ve probably heard that saying “should” isn’t helpful, but rarely does anyone explain why. This episode unpacks how that tiny word fuels gu...

210. When You're Impatient for Progress

06 Jan 2026

Contributed by Lukas

Impatience is one of the most misunderstood parts of changing your relationship with alcohol. When progress feels slow, it’s easy to assume somethin...

209. Comfort Entitlement

09 Dec 2025

Contributed by Lukas

What if the real reason it feels so hard to stick to your drink plans is not willpower at all, but the quiet belief that it should feel comfortable. T...

208. Asking for Help

02 Dec 2025

Contributed by Lukas

What if the hardest part of changing your drinking is not the cravings or the habits but the idea that you should be able to do it alone. In this epis...

207. Discomfort Avoidance

25 Nov 2025

Contributed by Lukas

What if the real reason you reach for a drink has nothing to do with wine at all. What if it is your brain trying to dodge a tiny moment of discomfort...

206. Learn. Apply. Practice. Repeat.

18 Nov 2025

Contributed by Lukas

This week we are getting into the part of change most people avoid: real practice. Not thinking about it, not planning it, actually doing the reps tha...

205. When You Want A Drink But You Don't Know Why

11 Nov 2025

Contributed by Lukas

Ever want a drink but can’t explain why? You’re not stressed or celebrating—you just feel that pull. That foggy “I don’t know” is your bra...

204. Pre-Gaming

04 Nov 2025

Contributed by Lukas

You know that “getting ready” drink? Music on, messages pinging, maybe a quick glass of wine before heading out. In this episode, we talk about wh...

Sober October - What Will You Carry Forward?

28 Oct 2025

Contributed by Lukas

As Sober October wraps up, don’t just tick it off and move on. Pause and ask: What did I learn? What worked? What do I want to carry forward? In thi...

202. Sober October Halfway In

14 Oct 2025

Contributed by Lukas

Halfway through Sober October and feeling... mixed? Maybe proud, maybe tired, maybe counting down the days till November 1st. That’s normal. But if ...

201. Sober October: What to Expect

07 Oct 2025

Contributed by Lukas

If you’re taking part in Sober October, here’s the truth: it’s not all glow and clarity. Expect it to be hard. Expect it to feel strange when th...

200. Cut Back - Now What?

30 Sep 2025

Contributed by Lukas

You have cut back your drinking. Now what? At first it takes a lot of focus: tracking, planning, paying close attention to your triggers. But once you...

199. The Boredom Pour

23 Sep 2025

Contributed by Lukas

You’ve taken wine off the table, but now what? In this episode, we dig into what really happens when alcohol used to be your go-to reward and nothin...

198. Drinking to Escape

16 Sep 2025

Contributed by Lukas

When life feels overwhelming, do you find yourself reaching for a drink just to switch off? In this episode I explore the difference between craving t...

197. Craving the Drink or the Comfort?

09 Sep 2025

Contributed by Lukas

When you crave a drink, are you really craving the wine, or the comfort you believe it will bring? In this episode I explore the difference, because s...

196. Is the Drink the Fun Part?

02 Sep 2025

Contributed by Lukas

We tell ourselves the glass in our hand is what makes a night fun. That the drink is the sparkle, the release, the reason an evening feels special. Bu...

195. The Pressure of Holding It All Together

26 Aug 2025

Contributed by Lukas

“ Holding it all together” isn’t just about your to-do list. There’s the action of doing it, the belief you should be able to do it all, and t...

194. Why Do I Do This to Myself?

19 Aug 2025

Contributed by Lukas

Last week we explored the regret that comes from not starting sooner. This week I am diving into the other kind of regret, the one that shows up the m...

193. Regret For Not Starting Sooner

12 Aug 2025

Contributed by Lukas

Ever decided to change your drinking and then been hit with the thought, “Why didn’t I do this years ago?” You are not alone. That “regret for...

192. When Wine Was the Reward - What Now?

05 Aug 2025

Contributed by Lukas

You’ve taken wine off the table, but now what? In this episode, we dig into what really happens when alcohol used to be your go-to reward and nothin...

191. I'm Not Drinking - Why Am I Still Thinking About It?

29 Jul 2025

Contributed by Lukas

You’ve stopped drinking, but the thoughts are still there. Why? In this episode, we explore what it really means to find mental freedom, not just be...

190. The Dopamine Default

22 Jul 2025

Contributed by Lukas

Why do we still reach for a glass of wine, even when life feels good? In this episode, we unpack the science and psychology behind the dopamine defaul...

189. The Rebel Response

15 Jul 2025

Contributed by Lukas

Ever find yourself saying “I’m just a rebel” after doing something you didn’t actually want to do? This episode explores what’s really behin...

188. When Wine Becomes the Entertainment

08 Jul 2025

Contributed by Lukas

What if the highlight of your day wasn’t a glass of wine? In this episode, we’re unpacking what happens when wine becomes the entertainment, when ...

187. I Should Be Further Along By Now

01 Jul 2025

Contributed by Lukas

Feeling like you should be further along by now? You’re not alone—and you’re not behind. In this episode, we’re unpacking the sneaky pressure...

186. Seeking Permission

24 Jun 2025

Contributed by Lukas

Why is it that drinking in the morning feels unthinkable… but by late afternoon, the same glass feels totally justified? In this episode of 90 Days ...

185. Is Moderation Possible?

17 Jun 2025

Contributed by Lukas

Is moderation even possible—or are you just setting yourself up for disappointment? In this week’s episode of 90 Days Later, I’m breaking down t...

184. Reaching the F* It Point

10 Jun 2025

Contributed by Lukas

We’ve all had that moment where everything feels too hard, too disappointing, too far off track — and we hear ourselves say “F-it.” But that m...

183. You Don't Need to Say Forever

03 Jun 2025

Contributed by Lukas

If the word “forever” sends your brain into panic mode, you’re not alone — and you don’t have to say it. Whether you want to cut back, take ...

182. I Should Be Able to Figure This Out On My Own

27 May 2025

Contributed by Lukas

You’ve built a life most people would admire — but behind the scenes, there’s one habit that just won’t budge. You tell yourself you should be...

181. When They Expect You to Drink

20 May 2025

Contributed by Lukas

When you say no to a drink and someone says, “Just one—come on, for me?”... it hits different. Especially when they know you’re cutting back. ...

180. My Life is Great - Why Do I Drink?

13 May 2025

Contributed by Lukas

You’ve got the job, the family, the home—on paper, your life is great. So why are you still reaching for that glass of wine at the end of the day?...

179. Tackling: "One More Won't Hurt"

06 May 2025

Contributed by Lukas

We’ve all said it… “One more won’t hurt.” But what starts as an innocent little thought can quietly unravel your best intentions—wheth...

178. I Don't Want to Miss Out

29 Apr 2025

Contributed by Lukas

What if "I don't want to" isn't a stop sign — but an invitation?In this episode, we dive into why your brain loves telling you you...

177. When Your Partner Drinks, And You Don't

22 Apr 2025

Contributed by Lukas

In this episode, we explore the challenges and opportunities of not drinking alcohol when your partner or friends still drink. Whether you're cutt...

176. Unwind Without Wine

15 Apr 2025

Contributed by Lukas

If your go-to wind-down ritual involves pouring a glass of wine at the end of a long day, you're not alone—and you’re definitely not broken. I...

175. When You Don't Have Hangovers

08 Apr 2025

Contributed by Lukas

Ever told yourself you don’t get hangovers? Maybe you’re not the type to wake up with a pounding head or a queasy stomach, so you figure you’re ...

174. The Off Switch (Part II)

01 Apr 2025

Contributed by Lukas

Have you ever stopped to think about what you’re truly capable of? What you could achieve if alcohol wasn’t in the way? In this episode, I dive in...

173. The Off Switch

25 Mar 2025

Contributed by Lukas

My book, The Off Switch, is available today.If you've ever felt stuck, overwhelmed, or frustrated with your drinking, the problem isn't you. T...

172. Alcohol-Free Days

18 Mar 2025

Contributed by Lukas

Ever wonder what it’d feel like to hit pause on your daily drinking—not out of guilt, but as a power move? In my latest podcast episode, we’re u...

171. Pressure to Do Well

11 Mar 2025

Contributed by Lukas

What if the hardest part of changing your relationship with alcohol isn’t the drinking itself, but the pressure you put on yourself to get it right?...

170. Feeling Like a Grown-Up

04 Mar 2025

Contributed by Lukas

What if the way we think about drinking and adulthood is completely backward? In this episode, we’re unpacking the belief that having a drink makes ...

169. Drinks Are On Me - Pouring For Others

25 Feb 2025

Contributed by Lukas

Ever find yourself pouring drinks for others and suddenly feeling like you should have one too? Maybe it’s social pressure, a habit, or just the tho...

168. Permission to Change Your Mind

18 Feb 2025

Contributed by Lukas

Have you ever made a decision and then felt stuck with it—even when it no longer felt right? Maybe you told yourself you’d just cut back on drinki...

167. How Drinking Less Changes Your Life

11 Feb 2025

Contributed by Lukas

What if one simple change could unlock more energy, more confidence, and more control over your life? What if it wasn’t just about drinking less—b...

166. What's Next? After Dry January

04 Feb 2025

Contributed by Lukas

So, you made it through January—now what? Maybe you feel proud, maybe you feel unsure, or maybe you're just wondering... what’s next? You’v...

165. Life Is 50/50

28 Jan 2025

Contributed by Lukas

What if life wasn’t supposed to be perfect? What if those hard, messy moments weren’t problems to fix but essential pieces of the puzzle? In this ...

164. Acceptance Not Apathy

21 Jan 2025

Contributed by Lukas

Have you ever done something you swore you wouldn’t do—like drink too much—and then beat yourself up for it afterward? You promise yourself you’...

163. Being Bored

14 Jan 2025

Contributed by Lukas

Do you ever find yourself reaching for a drink simply because you're bored? It’s fascinating, really—boredom should be the easiest state to naviga...

162. One Step At A Time (Dry January)

07 Jan 2025

Contributed by Lukas

January Edition” where I’m teaching my clients how to drastically change their views on what it means to take a break from drinking. We’re throw...

161. Finding Joy

31 Dec 2024

Contributed by Lukas

Have you ever felt like parties, dinners, or even just hanging out aren’t as fun without a drink? It might feel like alcohol makes everything more s...

160. The Scientist

24 Dec 2024

Contributed by Lukas

Are your cravings controlling you, or are you ready to take charge? In this episode of The 90 Days Later Podcast, I introduce the "Scientist Mindset"—...

159. The Narrator

17 Dec 2024

Contributed by Lukas

Ever felt like you’re watching your cravings unfold, powerless to stop them? In this episode of 90 Days Later, we dive into the fascinating Narrator...

158. The Baffled

10 Dec 2024

Contributed by Lukas

Have you ever been hit with the sudden urge to drink, out of nowhere? No stress, no party, no clear trigger—just that nagging thought: Why do I want...

157. The Fighter

03 Dec 2024

Contributed by Lukas

Fighting cravings might feel empowering at first—but is it sustainable?  In this episode, I’ll show you why the Fighter mindset can leave you fee...

156. The 4 Craving Mindsets

26 Nov 2024

Contributed by Lukas

In this episode, we’re diving into a game-changing concept for anyone looking to drink less: how you handle cravings. Cravings might feel like they ...

155. Is Drinking Making Your Life Small?

19 Nov 2024

Contributed by Lukas

What if the way you approach drinking is quietly shaping your life in ways you don’t even realise?  In this episode, we dive deep into the hidden c...

154. Building Unshakeable Self-Trust

12 Nov 2024

Contributed by Lukas

What would your life look like if you truly trusted yourself to follow through on every commitment, no matter how small? Imagine showing up for yourse...

153. Reimagining Celebrations

05 Nov 2024

Contributed by Lukas

When you hear the pop of a champagne cork, do you automatically think "celebration"?  In this episode, we take a deep dive into how societal norms ha...

152. Designated Driver

29 Oct 2024

Contributed by Lukas

Is being the designated driver just about missing out on the fun, or could it actually be the key to more freedom and control? In this episode, we cha...

151. Tolerating Life

22 Oct 2024

Contributed by Lukas

Are you stuck in a cycle of tolerating a life that doesn't quite fulfil you? In this episode, we dive deep into how many high achievers turn to alcoho...

150. Why Starting Now Is Better Than Perfect

15 Oct 2024

Contributed by Lukas

Curious about Sober October but missed the official start date? No worries! In this week’s episode, I’m diving into why starting now—mid-October...

149. Force vs Power

08 Oct 2024

Contributed by Lukas

Imagine what life would be like if you could stick to every goal you set, especially when it comes to your relationship with alcohol.  What if you on...

148. "I Don't Care."

01 Oct 2024

Contributed by Lukas

Are you reaching for that second glass of wine after a long day?  In this episode, we’ll break down what’s really happening when you say, "I...

147. Entitlement to a Good Time

24 Sep 2024

Contributed by Lukas

Today I’m talking about the entitlement to have a good time. I dive into a powerful and often overlooked mindset that keeps many of us stuck in unhe...

146. Net Negative Consequences

17 Sep 2024

Contributed by Lukas

Today, we're discussing 'net negative consequences’—what they are and what to do about them.  You may want to continue drinking occasiona...

145. Not Following Through

10 Sep 2024

Contributed by Lukas

In this episode, I dive into a listener’s question: Why am I not able to follow through? I’ll break down the reasons behind setbacks and share pra...

144. Do You Allow Yourself to Have Any Wine?

03 Sep 2024

Contributed by Lukas

So what’s life after you’ve transformed your relationship with alcohol … do you allow yourself to have any wine? You might be thinking this. You...

143. Excuses

27 Aug 2024

Contributed by Lukas

Today we’re talking about excuses. I cover how to spot them, what they mean and what to do when they strike. Tune in to learn the only three steps y...

142. The Readiness Myth

20 Aug 2024

Contributed by Lukas

So many people hold themselves back from changing their relationship with alcoho because they don’t feel ‘ready’. And the truth is—you probabl...

141. A Myth About Motivation

13 Aug 2024

Contributed by Lukas

Many people tell me they definitely want to make changes and do something about their drinking but now’s not a great time because they’re not feel...

140. Sick of worrying about other people

06 Aug 2024

Contributed by Lukas

If you are sick of worrying about other people, especially what they think about you and your drinking, I’ve got you. In today’s episode I give 5 ...

139. Redefining Failure

30 Jul 2024

Contributed by Lukas

In this episode, I explore how failure does not have to be some heavy negative thing that has us stuck in a rut.  I explain the ONE thing to do that ...

138. MVP: Why We Drink

23 Jul 2024

Contributed by Lukas

You go into a bar intending to order an orange juice, but end up with a glass of wine in your hands… You swear you will only drink two glasses, but ...

137. Delaying Your Future

16 Jul 2024

Contributed by Lukas

If you really want to change your relationship with alcohol but keep telling yourself you’ll do this ‘one day’, this episode is for you. This we...

136. Regret

09 Jul 2024

Contributed by Lukas

People tell me their many regrets about their past drinking. Of all the times they’ve overdone things or not got help. Of all the opportunities they...

135. The Importance of Intention

02 Jul 2024

Contributed by Lukas

Intention is a hugely important in setting and achieving any goal. Because our dream lives don’t happen by default. Today I talk about the different...

134. Sleep Best Practices with Renay Roberts

25 Jun 2024

Contributed by Lukas

In today’s episode I’m joined by Renay Roberts, a Longevity Coach Specializing in Nutrition, Sleep, and Stress Management. Renay spills the beans ...

133. Shaming Yourself Into Change

18 Jun 2024

Contributed by Lukas

Today I want to talk about shame. Specifically shaming yourself into doing something about your drinking. This is a big no-no. Why? Because it not onl...

132. When You're Resourceful

11 Jun 2024

Contributed by Lukas

This episode is for all the Type-As out there who are resourceful and love a DIY approach. But who are frustrated because despite all the time you’v...

131. Your Thoughts Playlist

04 Jun 2024

Contributed by Lukas

Learning to drink differently involves learning a new set of skills. This begins with awareness of your thoughts. Because what you THINK determines ho...

130. Feeling Stuck

28 May 2024

Contributed by Lukas

In today’s episode I list the eight different ways that cause you to feel stuck and the one common denominator. I also explain why feeling stuck is ...

129. Feeling Guilty

21 May 2024

Contributed by Lukas

Today I talk about the impact of guilt on our ability to take action to change our drinking. I’ll tell you what causes you to feel guilty (it won’...

128. What Happens After An Overdrink?

14 May 2024

Contributed by Lukas

We’ve all done it. Gone against our drink plan, gone with the flow or decided to intentionally overdrink.  I talk a lot about intention and plans b...

127. Same Old Problem

07 May 2024

Contributed by Lukas

Today I am talking about a mental construct that will set you free.  It’s wild.  You will never look at problems in the same way again. To get acc...

126. Terrified to Try

30 Apr 2024

Contributed by Lukas

If you really, really want to learn how to moderate your drinking but are not taking action because you’re too terrified to try, then you’ve gotta...

125. Accountability

23 Apr 2024

Contributed by Lukas

Today we’re talking accountability! What it is, what it isn’t and how to get more of it.  I include some homework so you can practice improving y...

124. Diet Mentality

16 Apr 2024

Contributed by Lukas

Today’s episode is another dose of pragmatic, common sense advice. I explain how diet mentality can show up when we decide to change our relationshi...

123. Tired of Letting Yourself Down

09 Apr 2024

Contributed by Lukas

“I’m tired of letting myself down.” If you’ve been struggling to drink less for what feels like ages - whether it’s a few weeks or several y...

122. Drink It Because It's There or Free

02 Apr 2024

Contributed by Lukas

If you routinely find yourself drinking because it’s there or because it’s free, you do not want to miss this episode. In today’s episode I’ll...

121. 3 strategies that don't work. Part 3: Distract

26 Mar 2024

Contributed by Lukas

This is the third instalment in the mini 3 episode series in the 90 Days Later podcast on responding to cravings or urges. Common wisdom suggests ther...

120. 3 Strategies that don't work. Part 2: Avoid

19 Mar 2024

Contributed by Lukas

This is the second instalment in the mini 3 episode series on responding to cravings or urges. Common wisdom suggests there are three responses we sho...

119. 3 strategies that don’t work. Part 1 Resist

12 Mar 2024

Contributed by Lukas

I’m going to do something a little different for the next three episodes. I’m taking a topic and going into more detail. And that topic is respond...

118. Client success: Creating the life I want with L.L.

05 Mar 2024

Contributed by Lukas

Today’s episode is a little different. It’s another client success episode - but with a difference. My client L.L. explains the result of changing...

117. Stop Settling

27 Feb 2024

Contributed by Lukas

Today we step back and take a big picture view of your life. We look at what you want for yourself, what’s getting in the way and the role alcohol ...

116. Self Sabotage

20 Feb 2024

Contributed by Lukas

Today we explore the lovely topic of self-sabotage. Ooooooh yummy! We talk about what it is, how it shows up and why it’s not as inevitable as it mi...

115a. NEW! Pairs Coaching

13 Feb 2024

Contributed by Lukas

TIMEBOUND OFFER in this special episode.  I’m launching a new pairs coaching program (you + one friend/spouse/neighbour/colleague) working with me....

115. Shame

13 Feb 2024

Contributed by Lukas

Buckle up for today I tackle the feeling that lurks behind a lot of the overdrinking I see: shame. It feels icky and uncomfortable so no wonder so man...

114. Your Reasons Rule

06 Feb 2024

Contributed by Lukas

How many times do you say to yourself: “I drink too much, I have all the reasons why I shouldn’t drink so much, but I never seem to learn.”  Ho...

113. Compromises

30 Jan 2024

Contributed by Lukas

People often tell me they want to drink less but they’re not willing to compromise on the experience. They don’t want a dreary life of restriction...