In this episode, I’m joined by William Porter, author of Alcohol Explained, who brings a wealth of experience and science to our conversation around sober curiosity and alcohol’s true impact. William is our very first international male guest, and his honest, evidence-based approach to alcohol is both enlightening and empowering.
We talk through William’s personal journey with drinking, which began in his early teens and intensified through his years serving in Iraq, training as a lawyer, and living in London. He shares how alcohol took root in his life, and how he eventually broke free by educating himself - rather than relying on sheer willpower.
One of the most powerful insights William offers is about alcohol’s actual chemical effect on the brain. He explains how drinking leads to a short-term dopamine spike, but what follows is a sedative response that impacts mood, anxiety levels and energy. It’s not just about the drink - it’s about how alcohol rewires our ability to feel OK in our everyday lives.
We also dive into how alcohol severely disrupts REM sleep, even in small amounts, and how that affects long-term mental health. William talks through the subtle signs of alcohol dependence and withdrawal, and why so many of us fall into the trap of drinking without realising how deep it's impacting our wellbeing.
I especially loved our discussion around something called the “fading effect bias” - that tendency to remember the good times with alcohol and forget the consequences. This is something so many of us can relate to when we look back with rose-coloured glasses, only to forget the anxiety, regret or poor sleep that followed.
William also challenges the myth that quitting drinking is purely about willpower. Instead, he offers a refreshing take: it’s about gaining the knowledge to change how we view alcohol. When we understand what’s really going on in our bodies and minds, our desire to drink begins to fade. It’s no longer a battle - it becomes a decision rooted in truth.
Towards the end of our chat, William reflects on the changing attitudes around drinking, particularly in corporate spaces like the City of London, and how that shift mirrors what many of us are feeling. There’s a slow but powerful wave of change happening - and we’re part of it.
To close the episode, I ask William a fun question about who he’d love to invite to dinner. His answers? The Duke of Wellington, Winston Churchill, and Tom Hardy. A strong, fascinating trio to say the least!
This episode is packed with insight, science, and encouragement. If you’ve ever questioned your drinking habits, struggled with sleep, or wondered if there’s more to life beyond the glass, I know you’ll take so much from this chat.
Key Takeaways and Actions
