Ep 113- How to Drink Less With Adriana Cloud

Written By Amber Abila

April 9, 2026

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In today’s episode, I’m joined by sobriety coach and hypnotist Adriana Cloud, and we’re breaking down the surprising overlap between overeating and overdrinking.

Adriana helps people to quit drinking and love their sober lives without ever craving alcohol again. She is also the host of the podcast HOW TO DRINK LESS.

A former daily drinker herself, Adriana is now five years sober and dedicated to helping other people break their dependence on alcohol and never look back.

We dive into…

  • Why one drink often turns into many (and what’s really happening in your brain)

  • How alcohol impacts hunger, cravings, and binge eating

  • What to do if you’re turning to alcohol when you’re hungry

  • What you actually need in those moments when you “need a drink”

Adriana’s Story: From “Normal Drinker” to Conscious Choice

Adriana didn’t always identify as someone who had an issue with alcohol.

Like many people, her drinking gradually increased over time:

  • Started casually in her teens

  • Increased in college

  • Became a daily habit in her late 20s and 30s

She wasn’t “out of control”—but she noticed something important:

The idea of not drinking at night started to feel uncomfortable.

That’s when things shifted.

She tried to cut back using rules:

  • Only drink certain days

  • Limit number of drinks

  • Constantly negotiate with herself

And it was exhausting.

What finally changed everything wasn’t more discipline—it was changing her beliefs about alcohol.

Why You Drink More Than You Want To

One of the biggest takeaways from this conversation:

👉 Overdrinking is not a willpower problem, it’s a habit + belief system problem.

Here’s what’s really going on:

1. You’ve Been Conditioned to Associate Alcohol With Everything

We’re taught that alcohol is part of:

  • Celebrations

  • Relaxation

  • Socializing

  • Dating

  • Vacations

It’s everywhere—from movies to social media to even emojis.

So your brain learns: “This is how we enjoy life.”

2. Alcohol Becomes a Coping Mechanism

Many people drink because they believe it helps them:

  • Relax

  • Feel confident

  • Connect with others

  • Escape stress

But in reality, alcohol doesn’t solve those problems—it just temporarily numbs them.

3. Dopamine Makes It Hard to Stop

Alcohol gives your brain a strong dopamine hit.

So once you start:

  • Your brain wants more

  • Decision-making weakens

  • Stopping becomes harder

This is why “just have one drink” can feel easy in theory—but not in practice.

The Key Shift: “Need” vs “Want”

One of the most powerful mindset shifts Adriana teaches is this:

Do I need this drink… or do I simply want it?

  • Need → feels urgent, uncomfortable, almost required

  • Want → feels optional, calm, intentional

This distinction changes everything. Because when it feels like a need, you’re not in control.

The Truth About Social Life Without Alcohol

One of the biggest fears people have: “Will my life become boring if I drink less?”

The answer? Actually, the opposite.

Adriana shares that after reducing alcohol:

  • She had more energy

  • She built deeper relationships

  • She discovered new hobbies and interests

And here’s a surprising realization:

Many activities weren’t actually fun—they just felt tolerable because of alcohol.

What Happens to Your Relationships?

Yes—some friendships may shift.

But that’s not a bad thing.

  • Surface-level “drinking friendships” may fade

  • Deeper, meaningful relationships become stronger

  • You create space for more aligned connections

As Amber shared, letting go of old social patterns can open the door to entirely new, more fulfilling friendships.

Drinking and Eating: The Overlooked Connection

Alcohol and overeating are deeply connected.

Here’s how:

1. It Disrupts Hunger Signals

Alcohol can:

  • Increase cravings

  • Make you feel falsely “starving”

  • Lead to late-night overeating

2. It Lowers Inhibitions

If you’re already struggling with food, drinking makes it much harder to:

  • Pause

  • Stay mindful

  • Stop binge urges

3. It Replaces Real Needs

Sometimes what you actually need is:

  • Food

  • Rest

  • Emotional support

But your brain has learned: “Have a drink instead.”

The Ritual Matters More Than the Alcohol

Here’s a huge insight: Most of the time, it’s not about the alcohol—it’s about the ritual.

For example:

  • Wine after work = transition into relaxation

  • Drinks with friends = connection

  • Cocktails on vacation = celebration

The solution?

👉 Keep the ritual, change the substance.

  • Tea instead of wine

  • Mocktails instead of cocktails

  • A walk instead of a drink to unwind

A Simple Practice to Start Drinking Less

Next time you feel the urge to drink, pause and ask: “What do I actually need right now?”

It might be:

  • Water

  • Food

  • Rest

  • Movement

  • Connection

  • Emotional release

Assume the urge for alcohol is a signal—not the solution.

Final Takeaway: You Don’t Have to Quit Completely

This isn’t about forcing yourself into full sobriety.

It’s about:

  • Building awareness

  • Questioning habits

  • Creating intentional choices

You don’t need to eliminate alcohol entirely.

But you do want to move from: “I need this to feel okay”

to: “I can take it or leave it”

Want Extra Support? Try the Urge Audio

If you struggle with urges, whether for food or alcohol, one of the most helpful tools is guidance in the moment.

A short, structured audio can:

  • Calm your nervous system

  • Interrupt automatic habits

  • Help you ride out urges without reacting

Try using it:

  • During your usual “trigger time” (like evenings)

  • Before going out socially

  • Anytime you feel that pull to drink or binge

Even listening when you’re not triggered helps train your brain for when it matters most.

Amber Abila
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Ep 112- Your Million Dollar Body