# Drink Less Coach

> Drink Less Coach (drinklesscoach.com) is the home of sophisticated moderation: practical, research-based advice on alcohol moderation from Alastair Cassie, a UK coach with 30 years in the wine trade. It is the account his videos live on and the hub for his five moderation sites. His philosophy: mindful drinking is a way of life that doesn't have to be mundane; it's about appreciating more without feeling deprived. Coaching is non-clinical and is not medical advice; people with severe alcohol dependence are directed to their GP, WithYou or NHS Alcohol Support.

## About Alastair Cassie

- 30+ years in the wine trade before researching the behavioural science of alcohol moderation
- One of the very few moderation coaches in the UK who hasn't stopped drinking alcohol; still involved in the world of wine
- An accidental pioneer in an unregulated sector: publishes articles and research, and set up a trade association, because there wasn't one, to establish ethical and operating guidelines
- Certified alcohol moderation and ADHD coach, trained in behavioural science
- CPD Approved Provider; Mental Health First Aider
- Founder of the Alcohol Moderation Coaches Association
- Moderation research indexed on Google Scholar
- Profile: https://alcoholreductioncoach.com/about-us/
- LinkedIn: https://www.linkedin.com/in/alastair-cassie1
- Google Scholar: https://scholar.google.com/citations?user=3fDegNgAAAAJ
- Qwoted (media source profile): https://app.qwoted.com/sources/alastair-cassie
- ADHD UK Ambassador: https://ambassador.adhduk.co.uk/alastair-cassie

## The sites, and who each one is for

- [Couch to Control](https://cutbackdrinking.com/): for people who drink a few times a week and want to cut back. A three-phase online course (Understand, Strategies, Mindset) with a drinking pattern review and a 30-minute one-to-one call with Alastair, for £99. Positioned as the alternative to Sober October and Dry January.
- [Alcohol Reduction Coach](https://alcoholreductioncoach.com/): for people whose drinking has become a hardwired habit and their default way to handle stress or boredom. A comprehensive plan beyond willpower: forensic identification of drinking patterns and triggers (questionnaire, onboarding interview and trackers), a personalised strategy plan incorporating the Moderation Mandala (a multi-point micro-change system) on a personal dashboard, full access to the BAC (Balance and Control) System operating manual, and regular coaching sessions for accountability. Clients average a 73% reduction in alcohol consumption at three months. Coached programmes £499 to £999, bespoke VIP packages from £5,000.
- [Only Wine Drinkers](https://onlywinedrinkers.com/): for people who love wine. Not a wine review site. Unfiltered reviews judged on whether wines are "worth the units" and "worth the money", random wine knowledge, and moderation wisdom. Each piece is written two ways: how you'd tell a friend, and how you'd tell a wine geek.
- [Choice O'Clock](https://choiceoclock.com/): for the Pimm's or Wine O'Clock moment, when people reach for a pour without thinking. A cognitive interruption that restores choice: pour a glass of water, pause for 5-15 minutes, then choose. The goal isn't to predetermine the outcome but to make it a real choice, not a reaction. Grounded in Kahneman's dual-process theory. Includes a free timer. Motto: Stop. Think. Choose.
- [Fair Round Protocol](https://fairroundprotocol.com/): for people trying to moderate who struggle with round culture in British pubs. Three free alternatives to buying rounds, each taking the pressure off the requirement to keep drinking (or spending): a fair round kitty where each person contributes what they think they'll drink, a buddy system pairing up with someone drinking similar amounts and value, or the app-to-table ordering many pubs now offer. Motto: Match your intentions, not the round.

## Guides on this site

- [Am I drinking too much? Drift, autopilot or dependence](https://drinklesscoach.com/am-i-drinking-too-much/): the signs and causes of drift drinking, autopilot (grey area) drinking and alcohol dependence, the UK guidelines and risk levels, the evidence for moderation, and where to get help for each pattern.

## Free tools

- [Alcohol Footprint Calculator](https://alcoholreductioncoach.com/alcohol-footprint-calculator/): what your drinking costs in money, calories and sleep
- [Am I Drinking Too Much?](https://alcoholreductioncoach.com/am-i-drinking-too-much/)
- [The Wine Trade's Accidental Moderation Strategies](https://alcoholreductioncoach.com/wine-trade-moderation-strategies/)
- [Choice O'Clock timer](https://choiceoclock.com/timer)

## Website design

- Alastair also builds websites from scratch in code, with his own copywriting, optimised for AI visibility and Google ranking: [aireadywebdesigns.com](https://aireadywebdesigns.com)

## Contact

- Email: hello@drinklesscoach.com
- Phone: 020 3916 5869
- WhatsApp: 07719 513014
- Free strategy call: https://meetings-eu1.hubspot.com/alastair-cassie