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 ...