Dry January often raises big questions: how much alcohol is actually safe, and do you need to stop drinking altogether to protect your health? In this episode, world-leading alcohol expert Professor David Nutt explains why alcohol ranks as one of the most harmful drugs to society, how even “normal” drinking can affect your health, and what the science really says about cutting back without giving it up completely.

David, a neuropsychopharmacologist and former UK government drug adviser, explains why alcohol was ranked the most harmful drug overall in a landmark comparison of 20 drugs, how harm rises sharply as drinking increases, and unpacks common beliefs like red wine being “good for you”. The conversation also covers the social benefits of alcohol and why the goal isn’t necessarily to stop drinking, but to drink with awareness.

If you drink at all - whether it’s a glass most nights or more on weekends - this episode helps you understand where the real risks begin, and how to make alcohol work for you, not against you. And for listeners using dry January as a reset, David shares practical, science-based advice on how to cut down safely and sustainably.

If you’re pausing and reflecting this dry January, what might change when you start drinking again? And which habits are worth leaving behind for good?