You know that sinking feeling when you wake up with a hangover and think: “I’m never doing this again”? We’ve all been there. But what happens when you follow through? Sonia Kahlon and Kathleen Killen can tell you, because they did it! They went from sisters-in-law, to Sisters in Sobriety. In this podcast, Sonia and Kathleen invite you into their world, as they navigate the ups and downs of sobriety, explore stories of personal growth and share their journey of wellness and recovery. Get ready for some real, honest conversations about sobriety, addiction, and everything in between. Episodes will cover topics such as: reaching emotional sobriety, how to make the decision to get sober, adopting a more mindful lifestyle, socializing without alcohol, and much more. Whether you’re sober-curious, seeking inspiration and self-care through sobriety, or embracing the alcohol-free lifestyle already… Tune in for a weekly dose of vulnerability, mutual support and much needed comic relief. Together, let’s celebrate the transformative power of sisterhood in substance recovery! Kathleen Killen is a registered psychotherapist and certified coach based in Ontario, Canada. Her practice is centered on relational therapy and she specializes in couples and working with individuals who are navigating their personal relationships. Having been through many life transitions herself, Kathleen has made it her mission to help others find the support and communication they need in their closest relationships. To find out more about Kathleen’s work, check out her website. Sonia Kahlon is a recovery coach and former addict. She grappled with high-functioning alcohol use disorder throughout her life, before getting sober in 2016. Over the last five years, she has appeared on successful sobriety platforms, such as the Story Exchange, the Sobriety Diaries podcast and the Sober Curator, to tell her story of empowerment and addiction recovery, discuss health and midlife sobriety, and share how she is thriving without alcohol. Your sobriety success story starts today, with Kathleen and Sonia. Just press play!
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In this episode of Sisters in Sobriety, Sonia and Kathleen dig into what it really takes to move from white-knuckling it to building a life rooted in calm, purpose, and—yes—joy. They’re joined by Cheryl Pasieka, author of Climbing the Stairs: My Journey from Addiction to Pure Joy, who shares how rehab, mindfulness, and a fierce commitment to self-care helped her stop hiding behind alcohol and start living on her own terms. Cheryl brings hard-won wisdom and practical tools for women in recovery.
Across the conversation, they explore the fears that surface in early sobriety (What if I fail? What will people think?), how to set boundaries with negative energy, and what it means to choose sustainable joy over short-term relief. They touch on midlife purpose, rebuilding self-esteem, creating accountability, and why sharing your story can become someone else’s survival guide. Expect talk of relapse risk, root causes, nervous-system regulation, and using community, routine, and self-inquiry as anchors.
Listeners will learn about reflective journaling (and the game-changer of rereading old entries), building a sobriety plan you revisit every six months, using mindfulness, yoga, and meditation to regulate stress, and creating accountability check-ins with trusted friends. Cheryl explains how to identify triggers, let go of resentments, and replace people-pleasing with “put your own oxygen mask on first.” You’ll also hear a refreshing definition of joy—a daily practice of noticing, gratitude, and positive reframing—that helps prevent drift into rumination or “I’ll just have one” thinking.
Cheryl opens up about losing her mother, the spiral that followed, and the decision to go to rehab on Vancouver Island—phone surrendered, excuses stripped away.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.
00:00 – Toronto roots, quick hellos, and Cheryl’s book intro, Climbing the Stairs
02:05 – “I wanted sustainable joy”—why grief and stress made moderation impossible
03:10 – Vancouver Island rehab: no phone, no running, just the work
04:12 – The first two years: fear of failure, meetings, yoga, and perseverance
05:06 – “What if I fail publicly?”—accountability and shame in early sobriety
06:02 – Why “just cut back” advice from some doctors misses the disease entirely
07:20 – Oxygen mask first: releasing people-pleasing and caring less what others think
08:05 – The quote that sparked the memoir and a surprising push from a psychic
09:18 – From private journaling to “maybe this can help one person” publishing mindset
10:45 – Telling family and friends—acceptance, boundaries, and letting some people drift
12:02 – Owning the past: divorces, resentments, and the freedom of self-acceptance
15:04 – Root causes: self-esteem, secrets, and climbing into the hole when alone
16:10 – Defining joy: reframing the day, gratitude, and the Tim Hortons “rain vs spring” story
18:02 – Calm as part of joy: taking things as they come instead of spiraling
19:06 – Protecting energy: stepping back from chronic negativity without guilt
21:02 – The morning stack: journal, meditation, movement, and a girlfriends’ daily check-in
22:40 – Weekly accountability now, occasional counseling as needed—right-sizing support
23:36 – “Planting my own garden”: self-care as not waiting for permission (or flowers)
24:12 – Midlife meaning: six-month reviews, giving back, quilting for folks in need
27:02 – The power of rereading journals: past you showing present you the way through
Sonia and her guest, Dr. Jyothi Rao, are diving into the kind of whole-body wellness that actually sticks. Dr. Rao is the Medical Director of Shakthi Health and Wellness Center in Maryland, blending science and compassion to help people get to the root of what’s going on in their bodies. She has over 25 years of experience helping patients turn their health around—plus she’s the author of Body on Fire and Body on Fire Cookbook.
They’re talking about the big picture: why your energy might still be low even after ditching alcohol, how stress and sleep are secretly running the show, and what small daily shifts can make the biggest difference. Expect an easy-to-follow chat about inflammation, gut health, circadian rhythm, and what’s really going on with midlife hormones.
Dr. Rao breaks down what actually works when it comes to lowering inflammation, balancing blood sugar, and building the kind of energy you can count on. You’ll learn how light exposure affects your sleep, why protein timing matters, and how things like strength training, hydration, and even acupuncture can help your body feel like yours again. This isn’t about overhauling your whole life—it’s about finding simple, doable steps that build on each other.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks and resources.
Episode Highlights (time-stamped)
00:00 — Why integrative medicine matters in sobriety
02:18 — Dr. Rao’s journey from conventional to functional medicine
05:12 — What “root cause” care actually means
07:45 — The inflammation–fatigue connection after alcohol
10:03 — Balancing blood sugar without overcomplicating meals
12:26 — Mitochondria and how to get your energy back
14:58 — Light, timing, and your circadian rhythm
17:40 — How to set yourself up for better sleep
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How to Get Angry The Healthy Way With Michelle Farris
lundi 11 août 2025 • Durée 45:54
If you’ve ever swallowed your anger to keep the peace, lost yourself in someone else’s needs, or swapped drinking for late-night snack binges, this episode is for you. On this week’s Sisters in Sobriety, Sonia is joined by Michelle Farris—psychotherapist, codependency expert, and anger management specialist—to talk about the deeper emotional work that comes with recovery. Michelle is known for her relatable approach and tools that help people stop people-pleasing, speak up for themselves, and finally build relationships that feel safe and real.
What happens when we suppress anger in sobriety? How do we even recognize it if we were never taught what healthy anger looks like? Can we be codependent on someone who isn’t codependent on us?
In this episode, Sonia and Michelle unpack what anger can teach us about ourselves, how codependency often hides behind “being nice,” and why food addiction recovery is often the next frontier in sobriety.
Michelle shares practical strategies for identifying emotional triggers, creating healthy boundaries, and noticing the early signs of resentment before it explodes. You'll learn how to reframe your inner dialogue and develop self-talk that actually helps regulate intense emotions.
Michelle also opens up about her own story—getting sober from food addiction at 20, what it was like dating someone in active addiction while working her own program, and the unexpected friendship breakup that made her realize she was still making other people her higher power, and how the desire to be loved can sometimes override our own sense of safety.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.
Episode Highlights (Timestamps)
00:00 – Meet Michelle Farris, psychotherapist and codependency expert
01:45 – Why she started teaching anger management (and how it cracked her open)
03:15 – What healthy anger actually looks like—and why it’s not yelling
04:40 – Stuffing your feelings vs. naming your hurt
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ADHD in Women With Christina Crowe
lundi 4 août 2025 • Durée 40:54
Ever feel like you're running on fumes, forgetting everything, and wondering if everyone else got the life manual you missed? In this episode of Sisters in Sobriety, Sonia and Kathleen sit down with Christina Crowe, a Registered Psychotherapist and founder of Dig a Little Deeper, to unpack how ADHD—especially when undiagnosed—can shape our mental health, relationships, and recovery. Christina brings her clinical expertise and lived experience with ADHD to this conversation.
Together, they explore questions like: Could undiagnosed ADHD be fueling your anxiety or substance use? Why is it so commonly missed in women?
They also talk about how impulsivity, self-medicating, and the pressure to hold it all together affect women differently—and how to spot the signs that something deeper might be going on.
You’ll walk away with a better understanding of how ADHD can show up in everyday life, why it often gets mistaken for depression or anxiety, and what tools actually work.
Christina gets personal, talking about her own late-in-life diagnosis, how her son’s journey opened the door to her own, and what it’s like to finally have words (and support) for what never quite made sense before.
This is Sisters in Sobriety—the support system helping women change their relationship with alcohol and rediscover themselves in the process. For more resources, journal prompts, and mocktail magic, check out our Substack.
Episode Highlights
[00:01:00] Christina’s career pivot: from biotech to therapy
[00:03:30] How her son’s ADHD diagnosis helped her see her own
[00:05:10] The “invisible” nature of ADHD symptoms
[00:06:45] Why so many people with ADHD turn to substances like cocaine, cannabis, or food
[00:08:30] What makes ADHD-related substance use different
[00:09:50] Why it’s not that hard to diagnose ADHD—if you know what you’re looking for
[00:11:30] How substance use can mask ADHD (and delay treatment)
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Sexual Wellness in Sobriety With Carlyle Jansen
lundi 28 juillet 2025 • Durée 01:03:28
This week on Sisters in Sobriety, Sonia and Kathleen delve into the intersection of intimacy, sexuality, and recovery. They’re joined by the incredible Carlyle Jansen—a sex educator, registered psychotherapist, and founder of Good For Her, Toronto’s groundbreaking sexuality shop and workshop space. Carlyle is also the author of Sex Yourself and Anal Sex Basics, and she brings over two decades of experience helping individuals and couples reclaim pleasure, navigate intimacy, and communicate more effectively. Today, she helps us better understand how our sexual selves evolve in recovery, and how we can reconnect with our bodies and desires—without shame.
Together, we'll explore questions many of us have: What happens to libido after quitting substances? How do we navigate physical connection when sober sex feels so unfamiliar? What do terms like “responsive desire” actually mean, and why do they matter in recovery? This conversation helps deconstruct cultural shame, normalize sexual differences, and guide the path back to pleasurable living.
Carlyle offers practical techniques like mindfulness, post-intimacy debriefs, and body exploration exercises.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.
Episode Highlights
[00:01:00] Meet Carlisle Jansen: therapist, author, and founder of Good For Her
[00:03:00] Carlisle shares her first experiences with sex, shame, and trying to orgasm
[00:04:30] How a bridal shower kickstarted her career in sex education
[00:06:30] Why she opened a retail shop alongside her workshops
[00:08:00] The impact of growing up in a sex-silent household
[00:10:00] How family history and shame shaped her relationship with sexuality
[00:12:00] From workshops to therapy: how her work evolved
[00:15:00] The most common issue in her practice: mismatched libidos
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'The Stress Paradox' With Dr. Sharon Bergquist
lundi 21 juillet 2025 • Durée 01:00:17
What if the key to resilience isn’t eliminating stress—but embracing the right kind of it? This week on Sisters in Sobriety, we take on the fascinating world of cellular health, good stress, and regenerative wellness with Dr. Sharon Bergquist—a Harvard-trained physician, Yale biophysics grad, and pioneering force behind Emory’s Lifestyle Medicine and Wellness program. Dr. Bergquist is the author of the upcoming book The Stress Paradox, which challenges everything you thought you knew about aging, health, and how to build a body that thrives.
In this conversation, we'll explore essential questions: What makes some stress beneficial—and how can we harness it without burning out? Why does modern comfort leave us more fragile, and how does plant-powered eating reshape the trajectory of chronic disease? They also explore what lifestyle medicine actually is, and how behavior change works from the inside out—at the cellular level.
You'll come away with actionable insight into how to reframe stress, build long-term resilience, and slow aging with everyday tools like circadian fasting, thermal therapy, interval training, and plant-based nutrition. Dr. Bergquist explains the science behind dopamine recovery in sobriety, the myth of needing to do it all at once, and why stacking "good stress" needs to be a gentle.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks and resources.
Episode Highlights
00:01 – Why Dr. Bergquist fell in love with the human body
03:20 – How seeing long-term patient outcomes changed her approach
05:15 – Why standard medical care misses the root cause of disease
07:10 – The five “good stressors” that help your cells regenerate
09:50 – The difference between toxic stress and beneficial stress
12:30 – Why numbing stress with alcohol creates a dopamine deficit
14:40 – How good stress like cold exposure gives you dopamine burnout
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My Sober Dating Diary Pt2 - Bath Bombs To Boundaries
mercredi 16 juillet 2025 • Durée 09:00
We're diving into part two of my sober dating diary—a real-life story that involves a cute date, an unexpected trip to a cannabis shop, and a bath bomb that turned into a major wake-up call.
Dating after divorce is awkward enough. But when you're sober—and your date casually suggests a relaxing soak in a "CBD" bath—you learn pretty quickly who respects your boundaries and who treats your sobriety like a buzzkill.
I also share:
The truth about "California sober" and why it doesn't work for me
How people-pleasing and old patterns can sneak back in, even after years of sobriety
Why I walked away and what it taught me about owning my sobriety, unapologetically
This story is for anyone who's ever compromised a little too much to seem “chill,” or needed a reminder that you're allowed to have boundaries—and you're allowed to walk away when someone crosses them.
✨ Your sobriety isn’t just “okay”—it’s powerful, it’s valid, and it deserves to be honored.
🔔 Like, comment, and subscribe for more stories from the sober dating trenches, plus tips, real talk, and radical honesty every week.
📬 Want more? Head to sistersinsobriety.substack.com for behind-the-scenes content, journal prompts, and community support.
Highlights
[00:00] First dates after divorce—applying mascara for the first time in years and meeting someone who doesn’t drink
[01:10] When a park stroll turns into a casual detour to a cannabis shop (um, red flag?)
[01:55] What “California sober” really means—and why it’s not part of my recovery
[02:50] The power of “playing the tape forward” and how it helps me avoid old traps
[04:00] He says it’s just a CBD bath bomb. I ask (repeatedly) if it has THC. He says no.
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The Truth About Sober Dating, Sex, and Love - WE TURN THE TABLES
lundi 14 juillet 2025 • Durée 32:34
This week on Sisters in Sobriety, Sonia and Kathleen turn the tables on their popular mini-series about sober dating, sex, and relationships. After hearing from past guests on what dating without alcohol looks like, the sisters are sitting down to answer the same ten questions themselves. From green flags and red flags to playlist picks and sober date ideas, they’re bringing personal reflections, and honest takes.
How do you navigate dating someone who drinks when you don’t? What’s the go-to answer when someone asks why you’re not drinking? And how do you build connection without the lubrication of alcohol? Sonia and Kathleen unpack the real-life challenges and unexpected joys of dating while sober.
Find out why communication and emotional regulation are the new sexy, how to set boundaries around alcohol in relationships, and how to create connection without compromising sobriety. The episode also explores cultural norms around drinking, coping strategies for first sober dates, and what "choosing each other" really means in long-term partnerships.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks and resources.
Episode Highlights
[00:01:10] Sonia’s power washer as a symbol of freedom post-divorce
[00:02:30] Setting the scene for the mini-series wrap-up: 10 questions revisited
[00:04:00] Kathleen's first sober date: a nuanced look at alcohol vs. drug sobriety
[00:05:45] Dating someone who drinks—how Kathleen navigated early discomfort
[00:07:15] Caitlin’s story: being 90 days sober and her date ordering her favorite drink
[00:08:45] NA beer and whether it fits into Sonia’s sober lifestyle
[00:09:30] Food and body issues on early dates—what Ally Shapiro shared
[00:10:25] What do you say when someone asks why you don’t drink?
[00:11:15] The challenge of drinking cultures within a partner’s family
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When Sisters Heal Together With Karin and Patti Clark
lundi 7 juillet 2025 • Durée 58:54
In this episode, Sonia and Kathleen are joined by sisters Patti and Karin Clark for a conversation about breaking the cycle of intergenerational addiction and reclaiming personal identity. Patti is an award-winning author whose books blend emotional sobriety and self-reflection, and Karin is a counselor and educator with decades of experience in trauma and addiction recovery. Together, the sisters reflect on how their upbringing shaped them—and how recovery allowed them to rewrite their own stories.
We talk about the roles we unconsciously play in dysfunctional families—hero, rebel, mascot—and how these survival strategies can carry into adulthood, often laying the groundwork for addiction, codependency, and emotional suppression. And we tackle some big questions: How do family dynamics influence substance use? Can breaking generational trauma actually stop the cycle? What happens to sisterhood when sobriety enters the room?
Patti and Karin share personal stories of relapse and reconciliation, how their relationship as sisters evolved through recovery, and the beautiful ways their sobriety has rippled through their families. You'll hear about the grief and rage they had to walk through in order to reach forgiveness—not just for others, but for themselves. Their shared journey highlights what happens when we name the truth, do the work, and choose connection over silence.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.
Episode Highlights (Timestamps)
[00:02:00] Patti shares a tribute to Karin’s steady presence after their mother’s death
[00:03:45] Karin explains family roles and the origin of the “hero” label
[00:05:00] Patti opens up about being the mascot and diffusing family tension with humor
[00:07:45] A painful memory of being compared at the dinner table
[00:08:30] Food as a first addiction and internalized shame
[00:10:15] Karin outlines the family role model (hero, scapegoat, lost child, mascot)
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How to Trust Your Intuition With Julie Reisler
lundi 30 juin 2025 • Durée 48:22
What if the wisdom you’re searching for has been with you all along? In this episode of Sisters in Sobriety, Sonia and Kathleen are joined by master transformational coach Julie Reisler to explore the quiet, powerful force of intuition—and how it can guide your recovery, self-trust, and authentic living. Julie is a TEDx speaker, host of the You-est You® Podcast, and founder of the Life Designer® Coach Academy. Julie helps people around the world reconnect with their higher self.
What does it really means to become the You-est You? Why do so many of us feel disconnected from our intuition—and how do we begin to rebuild that trust, especially after life changes like divorce, addiction recovery, or hitting emotional rock bottom?
Julie walks listeners through the difference between fear and intuitive guidance, how we can all access our unique “intuition language,” and the power of two-way prayer, evidence tracking, and journaling as tools for emotional healing. With practical tools and real-life examples, this conversation unpacks how to integrate mind-body-spirit wisdom, how intuition supports recovery from addictive patterns (like emotional eating), and how to make decisions that align with your true self—especially when logic tells you otherwise.
Julie opens up about her own story—from childhood sensitivity and food addiction to spiritual awakening and leaving a stable corporate job to follow her inner voice.
This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tools, and resources to support your growth.
Time-Stamped Highlights
00:01 – Meet Julie Reisler and learn about the You-est You® philosophy
00:02 – Julie’s childhood: sensitivity, imagination, and early intuition
00:04 – Growing up with a father in addiction and how that shaped her energy awareness
00:05 – The early signs of self-loathing and disconnect from intuition
00:06 – Her recovery journey begins with sugar and food addiction
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20:22 — The gut–brain link and how it impacts cravings
23:05 — Staying hydrated without overdoing water
25:41 — Navigating perimenopause symptoms with lifestyle tweaks
28:09 — How stress affects your body (and how to calm it)
30:52 — When acupuncture can help
33:17 — Why strength training is a game changer in midlife
36:01 — Functional lab tests: worth it or not?
38:34 — What “liver detox” really means
41:10 — A real-life patient success story
44:02 — Habit stacking to make changes stick
47:19 — Building your own healthcare dream team
50:11 — Using wellness habits to help prevent relapse
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