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 th...
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...
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 abou...
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...
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 bef...
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? Wh...
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 th...
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. Expec...
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, pay...
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 wh...
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 ...
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? I...
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, th...
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,...
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...
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 y...
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 wh...
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 i...
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...
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 ...
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 ...
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 t...
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 fe...
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’...
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 —...
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 h...
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 j...
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....
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 reac...
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 though...
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,...
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 partn...
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...
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...
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 alcoh...
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 frustrate...
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 p...
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...
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’...
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? Mayb...
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...
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...
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 yo...
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 t...
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 yours...
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, real...
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 ...
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? ...
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 L...
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...
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 ...
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 ...
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 y...
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?...
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, ...
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 episo...
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...
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 div...
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...
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 t...
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 do...
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 over...
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 t...
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 br...
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...
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 th...
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’...
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 n...
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 drinki...
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 stu...
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…...
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 th...
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 thi...
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 h...
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, Sle...
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 drin...
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 a...
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 y...
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...
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 ...
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 ove...
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 ...
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 ...
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 inc...
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 ca...
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 l...
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...
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...
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. Commo...
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...
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 differen...
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,...
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 ...
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 f...
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. I...
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...
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 experien...
112. Why Setbacks Are A Good Thing
23 Jan 2024
Contributed by Lukas
This week we’re talking setbacks. When things don’t go to plan. When you end up drinking when yo...
111. Weekends
16 Jan 2024
Contributed by Lukas
Today we talk weekends, often the trickiest time when you’re working on your relationship with alc...
110. Overwhelm
09 Jan 2024
Contributed by Lukas
Do you suffer from overwhelm? Does it all become too much at times, leaving you reaching for a drink...