James Lloyd spent 8 years trying to get back to four months of clarity he accidentally stumbled into at 38. He'd read Alan Carr's book on holiday in Abu Dhabi - picked it up because it was called How to Control Alcohol, not how to quit - and by the end of it, floating in a swimming pool, he thought: I don't think I'm going to drink again. He stopped for four months. Then started a new job at Nintendo, convinced himself he could turn it on and off for client events at Christmas. The toothpaste was out of the tube. It didn't work twice.

He finally stopped for good the day his mum died. He had a drink with his dad, went to bed, and woke up knowing that was it. A month later, at her funeral, he stood up to give the eulogy and spontaneously told the entire congregation he was never going to drink alcohol again. He put it out there in front of everyone. He wasn't going back on that.

Two and a half years into sobriety, he was given two separate cancer diagnoses in the space of a month. He processed it in about a week. He credits the emotional resilience that comes from proper sleep - and proper sleep that comes from not drinking - for the fact that it didn't put him in a hole for months.

James now coaches grey area drinkers through 100 days alcohol-free. Not Dry January - 100 days, because you can white-knuckle a month, but you can't white-knuckle 100 days. You have to go to the wedding, the stag do, the birthday party, and find out whether the things you believe about alcohol are actually true. Nine out of ten of his clients come in wanting to get control back. Nine out of ten end up staying alcohol-free.

This week, James, Rich and Andy get into why stopping drinking is probably not as hard as you think - and why the real work, the identity shift, the limiting beliefs, the blank canvas of what comes next - starts after the first month, not before.

Plus: the selective attention experiment that explains exactly why people stay stuck, why the summer is actually the best time to take a break, and the line that stopped the room - it's only ethanol in a glass bottle with a nice label on it. Everything else is a belief.

Find James at AlcoholFreeCoach.com or on Instagram @AlcoholFreeCoach_. His podcast, the Alcohol-Free Revolution, features both Rich and Andy in back episodes.

This week coincides with Alcohol Awareness Week, and this year's theme is Alcohol and Me - an invitation for people to reflect on their own relationship with alcohol and what, if anything, they'd like to do about it.

Rich and Andy use it as a springboard for one of the most honest conversations they've had in a while. Rich reads out real, verbatim messages from people in their community - runners, parents, professionals - describing what their relationship with alcohol actually looks like. Not the sharp end. Not people who'd describe themselves as alcoholics. Just people caught somewhere in the middle, aware that something's not quite right, but not sure what to do about it.

There's the person drinking daily since PTSD and a late ADHD diagnosis. The one who's stopped plenty of times but always comes back because the boredom gets too loud. The one with two drink-driving charges who knows, sober, they'd never get behind the wheel. And the one who just said: nothing good ever comes from it, does it?

Rich also gets into why he now sees the alcohol industry as legal drug cartels - how alcohol got a green pass that no other substance would ever receive today, and how the industry's message of drink responsibly quietly places the blame on you while maximizing their profits.

Andy brings in the ADHD connection - why alcohol is cheap dopamine for a loud brain, and why the single best piece of advice one prominent ADHD expert gives to anyone newly diagnosed is simply: take a break from alcohol.

And underneath it all, there's this: you can't read the label from inside the jar. Most people don't see the full picture until they've stepped outside of it.

Also in this episode: Andy's week of genuine chaos, Rich's take on the Eisenhower Matrix, and why surrendering isn't the same as giving up.

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Most people who drink to help them sleep think it's working. It isn't. What alcohol does is sedate you - and there's a significant difference between sedation and actual sleep. This week, Rich and Andy sit down with Sam Sidiji, one of the UK's leading sleep practitioners, who works with everyone from babies to city traders to motorsport professionals, to talk about what's really going on when your head hits the pillow.

Sam breaks down the science without the scaremongering - what poor sleep actually does to your body over time, why your Garmin's sleep score is probably not telling you the truth, and why the anxiety about not sleeping is often doing more damage than the sleeplessness itself.

They get into alcohol and sleep in real depth. What alcohol does to your REM sleep, why people who stop drinking often find their sleep gets worse before it gets better, what REM rebound actually is and why the vivid dreams aren't a bad sign - and how understanding all of this can be the difference between staying the course or reaching for a drink to take the edge off at 2am.

They also cover the cortisol and melatonin dance that wakes most middle-aged people up at 3am, whether you can train yourself to become an early bird if you're a night owl, what a genuinely useful sleep routine actually looks like for a busy runner, and why sleep might be the single most underrated performance tool that nobody talks about.

Plus Sam's verdict on napping, the 10-minute rule, and why sleep is like a cat.

Find Sam at easysleepsolutions.co.uk or on Instagram @EasySleepSolutionsUK.