With Upper Bottom hitting a half-century of episodes – woo hoo!! – Ollie and Cess list their top 50 learnings from their sobriety journey. These are listed below – with links to relevant episodes. (Booze News and Just the Tonic return next week.)
1. "Upper Bottom" may raise eyebrows as a podcast name, but it a conversation starter that perfectly captures the essence of alcohol consumption that requires explanation and context.
Episode 1: What is an “Upper Bottom”? 2. Britain's relationship with alcohol has reached crisis levels. Government statistics show alcohol-specific deaths in England rose 63.8% from 2006 to 2023, reaching a record high of 15 per 100,000 population.
3. The UK faces a particularly concerning trend with youth drinking, especially among girls. England ranks highest globally for child alcohol use, with 11 and 13-year-olds being the most likely to have tried alcohol compared to 44 other countries surveyed.
4. Both governments and corporations bear responsibility for enabling alcohol harm in pursuit of economic growth. The cancer-causing effects of alcohol were known for nearly a decade before becoming widely publicised.
5. The British relationship with drinking is reflected in its expansive vocabulary, with 546 documented words for drunkenness. From "trolleyed" to "steampigged", these colourful terms reveal how deeply alcohol is woven into the cultural fabric.
Episode 4: What is a “Dry Drinker”?6. Stopping drinking is merely the beginning of the sobriety journey. The societal narratives about needing alcohol for relaxation and socialising are deeply ingrained but fundamentally false.
7. There's a growing trend towards moderate drinking in the UK, according to the latest Drinkaware statistics. Nine in ten drinkers are now attempting to moderate their consumption, up from 84% in 2018.
Episode 35: Drinkaware research indicates a sobering trend: But are UK drinkers binning the booze? 8. Society's attitude towards alcohol reveals stark contradictions, particularly regarding mothers. Women are stigmatised for drinking during pregnancy but then encouraged to embrace the "wine o'clock" culture after giving birth.
Episode 6: What is Mothering Sunday’s relationship with booze like in 2024?9. Women face unique challenges when choosing sobriety. The assumption that women who don't drink must be pregnant reveals persistent societal biases.
Episode 5: Extending Dry January – what does two months sober feel like? 10. Learning to sit with discomfort, boredom, and unhappiness is a vital life skill. The constant pursuit of happiness is ultimately an immature approach to life.
11. Alcohol's impact on the brain is both immediate and long-lasting. While it provides temporary pleasure through dopamine release, regular drinking can alter brain structure and impair memory, though many effects can be reversed with sobriety.
Episode 49: Last orders: Are you an Upper Bottom waiting for a crisis to stop drinking?12. Ollie and Cess represent a broader cultural shift in lifestyle choices. Their experience shows that individuals are rarely as unique as they imagine themselves to be.
13. Workplace culture is shifting away from alcohol-centric socialising. With 34% of employees avoiding work socials due to alcohol, there's increasing demand for inclusive, alcohol-free venues and activities.
Episode 29: Laughter and rhythm without the booze: Can sober events redefine nightlife?14. Today's binge drinking culture will one day be viewed as barbaric as bear baiting. Future generations will likely look back on our drinking habits with bewilderment and distaste.
15. Alcohol significantly impacts workplace productivity and attendance. Up to 5% of work absenteeism is alcohol-related, with presenteeism costing the UK economy over £1.4 billion annually.
Episode 25: From office hours to happy hours: Is workplace drinking a recipe for disaster (part one)?16. Running 26 miles in sandals is possible. Physical achievements don't require alcohol as motivation or reward.
17. Vinnie Jones's perspective on sobriety after 11 years is enlightening. His observation that "drinking is a young man's sport" and "ego is not your amigo" carries particular weight.
18. Mountain climbing doesn't require an alcoholic reward. Physical achievements can be celebrated without alcohol.
19. The podcast has served as an extended form of public therapy. Sharing experiences openly has been therapeutic for both hosts and listeners.
20. Ollie's boozy, near-death experience with quicksand is a powerful metaphor. Life's challenges can appear suddenly and require clear-headed thinking to overcome.
Episode 8: What’s the most dangerous thing you’ve done when drinking alcohol?21. Ice cream gluttony holds no appeal for the host. Different people have different vices and triggers.
22. The commercialisation of St Patrick's Day through alcohol marketing diminishes Ireland's rich cultural heritage. The "land of Saints and Scholars" deserves better recognition than as a drinking holiday.
Episode 7: St Patrick’s Day special: Do the celebrations lose their fizz when not drinking?23. Writing Google reviews about establishments' non-alcoholic options is an effective way to create change. It helps normalise and encourage alcohol-free choices.
Episode 15: Club Soda special: How can sober venues boost mindful drinking? 24. Non-alcoholic wine hasn't yet matched the quality developments seen in alcohol-free beer. This market gap represents both a challenge and an opportunity.
25. Sobriety is achieved through consistent daily habits and patience. Time compounds these small actions into lasting change.
26. Discovering you don't actually enjoy the taste of beer can be revelatory. It shows how much of drinking is habitual rather than about taste.
27. The human palate can be retrained to reject alcohol. What once tasted appealing can become unpalatable through sobriety.
28. Connecting with nature can provide the sense of wildness and freedom often sought through alcohol. The natural world offers authentic experiences that drinking only mimics.
29. The case of the Belgian man with auto-brewery syndrome illustrates the body's complex relationship with alcohol. Even without drinking, his body produced intoxicating levels of ethanol.
Episode 14: Miles better: How can running can be a substitute for drinking?30. Sober dancing can be approached like exercise. It's about letting go of inhibitions naturally rather than through artificial means.
31. The Japanese drinking culture of nomikai demonstrates extreme workplace drinking practices. It shows how deeply alcohol can be embedded in professional cultures.
Episode 26: From office to happy hours: Is workplace drinking a recipe for disaster (part two)? 32. CBD and functional drinks represent the future of social drinking. These alternatives offer mood enhancement without alcohol's negative effects.
Episode 37: From booze to CBD: Are ‘functional drinks’ redefining sobriety?33. The end goal isn't just switching to non-alcoholic alternatives. True sobriety means freedom from needing any substitutes.
34. The supposed connection between creativity and alcohol is a myth. It's another excuse that falsely attributes artistic ability to drinking.
35. The scale of festival drinking is staggering, as evidenced by Glastonbury's beer requirements. Trucking in 1,200,000 pints shows the enormous scale of our drinking culture.
Episode 22: Glastonbury unplugged: Is sobriety the new headliner at festivals? 36. People who question your sobriety often struggle with their own relationship with alcohol. Responding with compassion rather than judgement is the healthier approach.
37. Sobriety can lead to a natural refinement of friendships. Reconnecting with old friends while letting go of others is part of the journey.
38. The romanticised view of pub culture often masks the reality. Many people discover their attraction to pubs was more about the alcohol than the atmosphere.
Episode 17: Creating the best pub – what are the vital ingredients for boozers and non-drinkers?39. Running a pub is a challenging business. The reality differs greatly from the romantic notion many hold.
40. Patrick Hamilton's "The Midnight Bell" remains the definitive portrayal of pub life. His work captures the authentic essence of drinking culture.
41. Confucius's wisdom about having two lives resonates deeply with recovery. The realisation that we only have one life often marks the beginning of the second.
42. The concept of moderate drinking doesn't work for everyone. Just as a smoker can never have enough cigarettes, some people cannot maintain a healthy relationship with alcohol.
43. Complete abstinence can be simpler than moderation. Saying "I don't drink" is clearer and easier than explaining moderation choices.
44. Sobriety gifts you with time but also forces self-examination. This increased awareness can be both enlightening and challenging.
45. The relationship with alcohol eventually becomes like a forgotten ex-partner. What once seemed central to life becomes irrelevant.
46. Sobriety can affect relationships and personality in unexpected ways. Partners must adapt to changes in behaviour and mood during the recovery journey.
47. Pushing personal boundaries through controlled discomfort can be beneficial. However, there's a line between healthy challenge and unnecessary risk.
Episode 48: From rock bottom to mountain top: Can ultra runner James Gwinnett’s 100-mile inspirational sobriety story change your life?48. Perspectives on traditional recovery methods like the 12 Steps can evolve. What initially seems unsuitable might later offer unexpected wisdom.
Episode 43: Steps to sobriety: What’s Alcoholics Anonymous like, and do Upper Bottoms need it to kick booze? 49. The podcast has provided a platform for public healing. It has served as both therapy and community building.
50. The friendship between Ollie and Cess represents the power of shared recovery. Their journey together has created a lasting bond of gratitude and support.
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