Explorez tous les épisodes du podcast Sober Powered: The Neuroscience of Being Sober
| Titre | Date | Durée | |
|---|---|---|---|
| E339: “I Should Be Past This”: Understanding Alcohol Cravings | 06 Nov 2026 | 00:14:31 | |
You can be happy you quit drinking and still have a moment when a drink sounds good. What can make that moment especially difficult is what you think it says about you. “I thought I was past this. Why do I still want alcohol? Have I actually accepted sobriety?” You may have expected that, eventually, being committed would mean you stopped wanting it so when a craving appears, it raises a bigger question: “Am I going to spend the rest of my life thinking about this?” That’s a lot to conclude from one moment. But if you’ve been using the absence of cravings as proof that you’re doing well, having one can feel like evidence that something’s wrong. Today, I want to look at how that happens, when acknowledging a desire turns into bargaining, and what responding differently actually accomplishes. Work with me:
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| E338: Why You Become More Irritable When You Quit Drinking | 30 Oct 2026 | 00:14:52 | |
Sometimes the most surprising part of quitting drinking isn’t how much you want a drink. It’s how much you want everyone to leave you alone. This can be confusing. Why are you so impatient? Is this your personality without alcohol? Are you going to spend the rest of your sober life annoyed with everyone? Irritability means you’re more easily annoyed or frustrated. You don’t necessarily start the day angry about something specific, but it takes less to get you there. Quitting drinking can involve several overlapping adjustments, and irritability doesn’t have one explanation. Today, we’ll talk about those contributors, why small things can feel so difficult, and how to recognize what’s building before irritation turns into an outburst or a reason to drink. I’ll also explain what to expect over time and what progress looks like. Work with me:
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| E337: How Your Nervous System Adjusts to Life Without Alcohol | 23 Oct 2026 | 00:18:29 | |
We expect to feel better once we stop drinking, and then sometimes we’re more anxious, irritable, unable to sleep, and bothered by everything. You might feel restless when you try to relax or exhausted but unable to settle down. Your emotions may feel more intense without alcohol there to shut them off. It’s easy to interpret this as evidence that quitting was the wrong choice. Now you’re not drinking, and your body seems even more activated. Maybe alcohol really was the only thing that calmed you down. But there’s a difference between regulation and chemical relief. Regulation is your ability to respond to what’s happening and eventually recover once the challenge has passed. Chemical relief changes your experience quickly so you don’t have to remain present with it. You feel stressed, lonely, bored, or overwhelmed, then you drink and feel different. Work with me:
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| What it Means to Use Alcohol to Escape (a replay) | 16 Oct 2026 | 00:21:12 | |
Many of us use alcohol to turn off our brain, escape our problems, or check out, but escapism is actually associated with more intense drinking and lower life satisfaction. In this episode you’ll learn about the different theories behind escapism, why we’re doing this, and how it makes our problems worse. I hope that this episode can help you make some connections so you realize drinking isn’t helping you. I’ll also share a personal story of when I drank to escape and how that went for me. Work with me:
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Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. What to listen to next E213: self care is not temporarily turning off your brain E214: self-medication E216: 4 types of impulsivity Sources
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| E336: Why You Feel Like You Need Alcohol to Relax (Alcohol and Stress) | 09 Oct 2026 | 00:25:14 | |
I know it feels like alcohol is required to relax. I felt that way too, but it's not. Turning off your brain at the end of the day is not the same thing as relaxing. In this episode, I’m going to explain what the research tells us about alcohol and your stress system, why short-term relief doesn’t necessarily mean drinking is helping you cope over time, and how stress can become connected to the motivation to keep drinking. Let’s start with what happens when you drink after a stressful experience, because understanding why alcohol feels helpful is part of understanding why we become so attached to it. Work with me:
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| How the Sober Brain Breaks Down Alcohol Associations (But They’ll Build Back Up if You Drink Again- A Replay) | 02 Oct 2026 | 00:30:55 | |
We believe alcohol is required for vacations, unwinding, dealing with stress, celebrating, and socializing. We have built up powerful associations in our brains to reinforce these beliefs through dopamine and repetition. After you get sober, facing life without alcohol can feel impossible. Everything reminds you of alcohol. You start to notice how prevalent it is on TV and in movies. In this episode, I’m explaining how the brain builds associations with alcohol, how that gets worse while we stay in the back and forth, and how we break down these associations after getting sober.
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| E335: Convincing Yourself You Can Drink Again: 2 Reasons This Happens | 25 Sep 2026 | 00:16:25 | |
Many of us, myself included, get stuck in a cycle where we keep convincing ourselves we can drink again and then we’re shocked when it doesn’t go well. There are a couple of reasons why this happens, and it’s not simply because you forgot. There’s more to it. You’re not doomed to keep repeating this cycle forever. Work with me:
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| E334: Why We Resist Sobriety and What Acceptance Looks Like at Every Stage | 18 Sep 2026 | 00:23:12 | |
There is a difference between knowing that you need to be sober and accepting that you need to be sober. Acceptance changes the question from “can I drink?” to “since drinking is not an option for me, what do I need now, and what am I going to do next?” In this episode, I’m going to talk about why accepting sobriety can feel like such a loss, how resistance shows up differently when you’re sober curious, newly sober, or years into sobriety, and why you can accept that you have to be sober without liking it, feeling peaceful about it, or pretending that it’s fair. Work with me:
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| E333: Understanding the Problem Isn’t the Same as Changing It | 11 Sep 2026 | 00:12:22 | |
There are a few stages that we go through on the path to truly acknowledging our drinking. One of the earlier ones is when drinking feels mysterious, so the “I drank and I don’t know why” or “it’s just a bad habit” person. Another one is getting really into learning and then doing nothing with everything you learn. I got obsessed with the science when I quit drinking. It helped me understand myself and why this happened to me, but learning didn’t help me change what was causing all of my problems. I began shifting this podcast to talk more about behavior change once I noticed the same thing happening with my listeners. Sometimes I’d see people use scientific explanations before looking at the behavior right in front of them. They’d say they drank because PAWS is so hard to deal with, but they were on day 4. You can’t have post-acute withdrawal if you’re still in acute withdrawal. In that moment, the label became a way to explain the behavior without looking at what needed to change. Insight gives us a reason to explain our behavior without having to change it. Work with me:
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| High Dopamine, Low Effort Behaviors and Making Sobriety Feel Less Hard (Replay) | 04 Sep 2026 | 00:25:13 | |
Your brain is wired for quick hits of dopamine, or high-reward, low-effort habits that feel good in the moment but sabotage your long-term goals. Over time, this conditions your brain to expect rewards without effort, making real change feel harder than it actually is. In this episode, I’ll explain how these patterns destroy motivation, fuel inconsistent effort, and keep you stuck in the cycle of short bursts of change followed by slinking back to your old ways. You’ll learn how high dopamine, low effort behaviors impact the brain, how this makes us resistant to putting in effort, and 3 ways you may be making being sober feel more difficult for yourself than it needs to be- and how to shift that. What to listen to next: E265: Rewiring Your Reward System After Getting Sober E263: Sugar Cravings After Quitting Drinking E145: ADHD and Alcohol Work with me:
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| E332: “Am I Bad Enough?” | 28 Aug 2026 | 00:10:48 | |
When you're thinking about your relationship with alcohol you may stay stuck in, "am I bad enough?" for years before taking the next step. This episode is a way to think about the question and the ambivalence of wanting to quit but also secretly hoping you can drink without the consequences someday.
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| E331: Wanting to Quit Isn’t the Same as Being Willing to Quit | 21 Aug 2026 | 00:16:08 | |
There’s a difference between wanting the pain to stop and being willing to change the pattern, between wanting the benefits of sobriety and being willing to accept what sobriety requires, between saying, “I want to quit,” and actually becoming someone who protects that decision after the urgency fades. Wanting alone will keep you in the same loop if part of you still hopes that alcohol will stay available as an option.
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| E330: How to Stop Dabbling and Start Doing the Work | 14 Aug 2026 | 00:15:43 | |
This is where I think people misunderstand what “doing the work” actually means. Doing the work is not just listening to sobriety content, understanding the science, or listening to people do the work in meetings. That information matters, but information alone isn’t going to change the pattern. You may have noticed how this podcast has evolved over the years. Each episode used to be a deep dive into the science, and then I’ve talked about it less and less. I learned that understanding what’s going on helps a lot, but it’s really the beginning of the story, not the end.
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| How Many Attempts Does it Take to Quit Drinking for Good (Replay) | 07 Aug 2026 | 00:27:24 | |
I'm working hard on the last part of the dabbling series, but it's delayed by 1 week because I've been sick. Please enjoy this popular replay about how many times it takes to quit drinking for good. Multiple quit attempts are common when you are trying to get sober, but how many tries does it take before it finally sticks? In this episode I’ll cover the statistics on relapse rates and share all the data I’ve found on the number of quit attempts it takes to stay sober for good. You’ll learn about what makes sobriety more challenging, and what you can do to make this quit attempt your final try. What to listen to next: E249: Alcohol and Cortisol: Extra Stress and Extra Cravings E248: You Can’t Be Comfortable AND Stay Sober E238: Why Moderation Doesn’t Work E197: Making the DECISION to Quit Drinking Sober Support:
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| E329: What Dabbling Looked Like For Me | 31 Jul 2026 | 00:11:22 | |
Story time. In the last episode, I talked about the difference between dabbling in sobriety and actually committing to it. In the next episode, I’m going to talk more about what it looks like to stop dabbling and start doing the work. But before we get there, I want to tell you a story from when I was sober curious, because this is one of the clearest examples I have of thinking I was committed when I was actually dabbling so you can have an example of what I’m talking about in this dabbling series.
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| E328: Why Dabbling Keeps You Stuck in the Drinking Cycle | 24 Jul 2026 | 00:16:16 | |
Dabbling is when you stay close enough to sobriety to feel like you’re doing something, but not close enough for sobriety to actually change you. You listen to podcasts, follow sober accounts, make a Day 1 post. Maybe you go to a meeting. You lurk. You think about quitting. You say, “I know what I need to do.” You collect information, gather advice, and understand the problem intellectually. Then you disappear, or you get a little time and pull back, and you wait until things get bad again before you re-engage. We all go through a dabbling stage. Sometimes listening, reading, and observing are the first steps. But at some point, dabbling becomes a way to get the emotional relief of feeling like you’re working on the problem, without requiring the behavioral change that would actually move you forward.
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| Self-Care is NOT Temporarily Turning Off Your Brain (Replay) | 17 Jul 2026 | 00:10:50 | |
We think that turning off our brain with alcohol at the end of the day is “me time” and it’s the only way to get a break. This isn’t self-care, it’s called being depleted and trying to survive a life that drains you. Poor self-care is one of the most reliable predictors of relapse in people trying to get sober. It’s important and in this episode I’m explaining what self-care is and 5 simple ways you can begin to prioritize self-care in your life.
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| E327: The “Maybe It’ll Be Different This Time” Fantasy | 10 Jul 2026 | 00:09:38 | |
One of the sneakiest thoughts in sobriety is, “Maybe I could drink differently now.” This fantasy so convincing because it uses your progress as evidence. It says, “You’re not the same person anymore. You have more tools now. You wouldn’t let it get that bad again. You could probably have one drink on vacation, or at a wedding, or on a special occasion, and be fine.” However, you became more stable because alcohol was removed and you started building your life without it. Your emotional capacity improved because you stopped using alcohol to avoid every uncomfortable feeling. So yes, you may be different now. But you are different because sobriety is working, not because you've magically become cured from taking some time off.
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| E326: Why Alcohol Looks Better in Your Memory Than It Was In Reality | 03 Jul 2026 | 00:17:05 | |
Romanticizing alcohol can be one of the most confusing parts of sobriety because logically, you know what alcohol did to you, but your brain still makes it sound appealing. When that happens, your brain usually isn’t remembering the full drinking experience — it’s remembering the relief, the state change, and the moment before the consequences showed up. That doesn’t mean you secretly want to ruin your life or that you don’t know better; it means your brain is retrieving an edited version of the story. When stress, boredom, loneliness, resentment, overwhelm, social pressure, or exhaustion show up, your brain may pull up alcohol as an old solution until you build more reliable ways to respond to those feelings. This episode is about why we romanticize drinking and how to prepare yourself for these thoughts so they don't trick you back into the cycle.
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| E325: When the courage to quit shows up, don’t assume it will still be there tomorrow | 26 Jun 2026 | 00:14:43 | |
A lot of people treat quitting drinking like it’s something they can start whenever they want. They think, “I’ll quit after this trip.” “I’ll quit after the summer.” “I’ll quit after my birthday.” “I’ll quit when work calms down.” “I’ll quit after the holidays.” “I’ll quit when I feel more ready.” or “I’ll try again tomorrow” On the surface, that sounds reasonable. It sounds like you’re making a plan. It sounds like you’re choosing a better time. It sounds like you’re saying, “Yes, I know this needs to change, but I’m going to wait until I can really focus on it.” But the problem is that readiness is not always available. Sometimes you get a rare moment where everything lines up in a way that lets you finally see the truth. Maybe you wake up with anxiety that feels different this time. Maybe you’re exhausted from disappointing yourself. Maybe you’re tired of making rules and breaking them. Maybe you’re tired of waking up and trying to piece together what happened. Maybe you’re tired of pretending it isn’t as bad as it feels. Maybe you have one of those moments where the denial drops just long enough for you to think, “I can’t keep doing this. Something has to change.” The mistake people make is assuming that moment will still be there tomorrow.
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| Running on Autopilot Mode (Replay) | 19 Jun 2026 | 00:28:56 | |
Regular drinking and early sobriety often feel like living on autopilot, where we are repeating the same routines without conscious awareness. Alcohol changes the brain to increase mindless activity, which can lead to rumination, excessive self-focus, anxiety, and addiction-related thought loops. In this episode, you’ll learn about how alcohol affects the brain and puts us on autopilot, how this keeps us stuck, and when this recovers in sobriety. Many people mistake life stress as the main source of overwhelm, but a lot of it actually comes from how alcohol disrupts brain function. What to listen to next: E220: The Hippocampus and Alcohol: Blackouts, Memory Deficits, and Learned Associations E191: Going Back and Forth Makes Your Cravings Stronger E238: Why Moderation Doesn't Work Sober Support:
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| E324: Going to a Drinking Party 6 Years Sober: 5 Things I Noticed | 11 Jun 2026 | 00:18:11 | |
I went to a drinking party over the weekend with my in-laws. The family party was by the Jersey Shore, which is a 6 hour drive from my house. I’ve described these parties in the past as marathon drinking parties, because the drinking lasts so many hours. This one was 4 hours at a restaurant, then 4 hours at someone’s house. I think people assume that being sober around drunk people is always hard because you want what they have. They assume the challenge is temptation. Like you’re standing there staring at everyone’s wine glass thinking, “Poor me, I can’t have that.” But that was not my experience at all. I’m over 6 years sober, and being at this party did not make me want to drink or feel deprived. When you’re drinking, you are inside the experience, but when you’re sober and everyone else is drinking, you’re not inside that illusion. You’re watching what alcohol actually does. Because from the inside, alcohol can feel like connection, confidence, fun, freedom, and relief. From the outside, it can look like people getting louder, closer, less aware, more repetitive, more intrusive, and less connected to the actual person in front of them. So this episode is not about how to white-knuckle your way through a drinking event. It’s not about how to survive a party while secretly wishing you could drink. It’s about what happens when you’re far enough away from alcohol that you can see it without the fantasy. Work with me:
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| E323: Long Term Sobriety: One Tool to Use & One Trap to Look Out For | 05 Jun 2026 | 00:12:42 | |
Long-term sobriety can be a strange phase because from the outside, things might look pretty good. But internally, you might still have this feeling of, “Is this it?” And that can be really confusing because you did it. You made it past the constant cravings, the social anxiety, the awkward firsts, the nights where you had to white-knuckle your way through. So when you get a couple years in and you still feel restless, bored, unfulfilled, or like something is missing, it can make you start questioning the whole thing. You might think, “Maybe sobriety isn’t enough.” Or, “Maybe I did all this work and my life still feels kind of flat.” Or, “I thought I’d be happier by now.” And this is where people can get tripped up, because they interpret that dissatisfaction as a sobriety problem. They think the issue is that sobriety didn’t deliver enough. But that’s not usually what’s happening. Early sobriety is about protection. Middle sobriety is about understanding your patterns. But long-term sobriety is about expansion. It’s about asking, “Now that I’m not drinking, what am I actually building?” It’s about making sure the life you built is worth staying present for.
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| E322: Middle Sobriety: One Tool to Use & One Trap to Look Out For | 29 May 2026 | 00:15:23 | |
Middle sobriety can be a really confusing phase because you’re not in the chaos of early sobriety anymore, but you also may not feel the way you expected to feel by now. Maybe you start thinking, “Why am I still like this?” or “Why does everyone else seem so much happier than me?” or “if sobriety is supposed to make my life better, why do I still feel bad?” This is where a lot of people get discouraged because they think feeling better physically means they should be doing better emotionally. They think if the cravings are quieter, the hard part should be over. But that’s not really how this works. Early sobriety is mostly about not drinking. It’s about getting through the day, planning your time, avoiding obvious triggers, and creating enough structure that you don’t go back to alcohol. Middle sobriety is different. This is the stage where you start to see what alcohol was actually helping you avoid. So if you’re somewhere between a few months and a couple years sober and you’re thinking, “Why am I still struggling?” this episode is going to help you understand that stage more clearly.
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| E321: Early Sobriety: One Tool to Use & One Trap to Look Out For | 22 May 2026 | 00:09:59 | |
When you’re in early sobriety, it can feel like you’re overthinking everything. You’re thinking about what you’re going to drink, what you’re going to say, whether you should even go to something, how you’re going to get through the night, the weekend, the next event. It can feel excessive, like you’re putting way too much thought into situations that used to feel automatic. Your brain still sees alcohol as important. Your decision isn’t fully stabilized yet. So it’s trying to protect you by scanning ahead, predicting situations, and figuring out how to handle them before you get there. It’s not trying to make your life harder, it’s trying to keep you safe in a situation where things still feel uncertain. I know it can feel frustrating to have to think about sobriety so much and like this is going to be your life forever, but this phase is about learning how to use that thinking in a way that actually supports you instead of fighting against it.
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| E320: No Rock Bottom? Try This Instead | 15 May 2026 | 00:20:20 | |
Not everyone has a rock bottom moment and you can't control if and when it happens for you. In this episode, I share how you can make the decision final without waiting for it to be "that bad". Work with me:
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| E319: Why “Not Right Now” Keeps You Stuck and “Forever” Sets You Free | 08 May 2026 | 00:18:33 | |
If you feel like you’re doing well for a while and then suddenly find yourself questioning whether you can drink again, this episode will help you understand why that keeps happening. We’re going to look at how “not right now” thinking keeps alcohol relevant in your brain and how that creates mental fatigue over time. I’ll also explain why the idea of “forever” feels so uncomfortable, but is actually what makes things easier. Work with me:
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| The Geographical Cure: If Only X Would Change, Then I Wouldn’t Have to Drink So Much | 01 May 2026 | 00:08:26 | |
A short story about how I learned what "the work" is.
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| ADHD and Alcohol Use Disorder: Understanding the Link (Replay) | 24 Apr 2026 | 00:14:35 | |
There are a lot of people in the sober community getting adult ADHD diagnoses, so what’s going on here? There is a strong link between struggling with ADHD and developing a problem with alcohol because just like with anxiety, trauma, or depression, alcohol can be used to self-medicate the symptoms of ADHD. In this episode you’ll learn why alcohol and ADHD are linked, what is going on in the brain’s of people with ADHD, and how having ADHD makes it harder to stop drinking once you start. Work with me:
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| E318: Why Your Commitment to Sobriety Keeps Disappearing | 17 Apr 2026 | 00:14:25 | |
Have you ever been completely sure you’re done drinking, and then a few hours or days later it suddenly doesn’t feel like a big deal anymore? That shift can feel confusing, even scary, like you’ve lost your commitment or changed your mind. In this episode, I’m breaking down what’s actually happening in your brain in those moments, why your thinking changes, and why it feels so real when it does. Once you understand this pattern, you’ll see why trying harder hasn’t worked, and what actually makes your commitment hold.
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| E317: One Reason Some People Stay Sober and Others Don’t | 10 Apr 2026 | 00:20:31 | |
A lot of people think they’re resilient because they’ve been through a lot. But if that were true, then why do the same situations keep hitting just as hard, or harder, every time? In this episode, I’m going to break down the difference between surviving something and actually becoming resilient, what’s happening in your brain when you cope by escaping, and why that pattern keeps people stuck in the back and forth with drinking. You’ll learn what actually needs to change so you don’t feel like you need relief from your life all the time. Work with me:
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| E316: The Hidden Pattern Behind Productivity, Procrastination, and People Pleasing | 03 Apr 2026 | 00:17:11 | |
After getting sober many of us notice we go harder on scrolling, being productive, or people pleasing. In this episode, I want to walk you through how these behaviors are actually serving the same purpose, where they come from, what they’re doing in your brain, and why they can keep you feeling stuck even when it looks like you’re doing everything right. Work with me:
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| E315: The “I’ll Deal With It Later” Trap | 27 Mar 2026 | 00:14:19 | |
There’s a very specific thought pattern that keeps people stuck with drinking for years. It sounds like: “I know I should probably stop… but it’s not that bad”, “I’ll deal with it later”, “It’ll click eventually.” And the tricky part is… those thoughts feel reasonable. There will always be a big enough stressor or a drinking event to justify delaying quitting. You’re still functioning. Nothing has completely fallen apart. You can still point to parts of your life that are going fine. So it doesn’t feel urgent. This is one of the hardest places to be because when things are obviously bad, the decision gets made for you. There’s a clear reason to change. But when things are just “okay”… your brain keeps you stuck in this middle ground where you’re uncomfortable enough to think about quitting, but not uncomfortable enough to actually do it. And that’s where people can stay for a really long time. Going back and forth. Thinking about it. Questioning it. Telling themselves they’ll deal with it later. This isn’t you taking your time or being thoughtful. This is a pattern. And the longer you stay in it, the more it reinforces itself.
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| E314: Why Emotions Turn Into “I’m Stuck,” “This Will Never Change,” or “I Can’t Handle This” | 20 Mar 2026 | 00:20:48 | |
We are experts at making our emotions much worse than they really are. You might feel stressed, and within a few seconds it becomes “I can’t handle this.” You feel overwhelmed, and suddenly it’s “this is too much.” You feel stuck or frustrated, and your mind goes to “this is never going to change.” In those moments, it doesn’t feel like a thought. It feels true. It’s not just that you’re feeling something uncomfortable. It’s that the feeling turns into a conclusion about your life. Stress turns into “I can’t handle this.” Frustration turns into “this will never change.” Discomfort turns into “I need this to stop.” Once that happens, it changes how you experience everything. It changes how you think, feel, and what you want to do next. So in this episode, we’re going to break down why that happens. Why emotions don’t just stay as emotions, why your brain turns them into meaning, and why that can make you feel trapped, overwhelmed, or hopeless, even when the situation itself hasn’t actually changed.
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| E313: The Nervous System in Sobriety: Why You Feel Wired, Exhausted, or Overwhelmed, and How Regulation Returns | 13 Mar 2026 | 00:18:36 | |
A lot of people quit drinking expecting to feel calmer. You think sobriety is going to reduce anxiety, improve sleep, and make life feel more stable. It does… eventually. But for a while, many people experience the opposite. You feel on edge for no clear reason. Small things overwhelm you. You’re exhausted but can’t fully relax. Your sleep is inconsistent, your emotions are intense, and stress hits harder than it used to. And this is where people start to wonder if something is wrong, or worse, if alcohol was actually helping. Years of drinking trained your body to live in a constant state of stress. In this episode, we’re going to talk about what alcohol actually does to the nervous system, why sobriety can feel so dysregulating at first, and how your brain and body relearn safety over time. Get the E313 email that I reference at the end https://soberpowered.myflodesk.com/e313 Work with me:
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| E312: Ambivalence in Early and Long Term Sobriety | 06 Mar 2026 | 00:18:01 | |
You can know alcohol is hurting you. You can want to quit. You can be exhausted by the consequences. And then still drink. In this episode, we’re talking about ambivalence: what it actually is in the brain, why negative consequences don’t always make us change, and how drinking shifts decision-making from intentional to automatic. I’ll also discuss how ambivalence can creep back in long after you’ve made the decision and result in the slow drift back to drinking. What to listen to next: E269: Autopilot mode Work with me:
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| Cravings Increase After Quitting Drinking and Peak Around 60 Days Sober and 6 Months Sober (Replay) | 27 Feb 2026 | 00:26:26 | |
You probably expect that the more sober time you have, the less you crave alcohol. That’s true for some people, but others experience an effect called incubation of craving. This is where cravings build up over time and peak around 60 days, then again around 6 months sober. In this episode, I’ll explain the research on incubation of craving, what you might experience, why this happens, and what you can do to stay sober.
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| E311: Sugar Cravings in Sobriety: When Comfort Becomes a Crutch | 20 Feb 2026 | 00:13:49 | |
Sugar cravings in early sobriety make sense. What many of us don’t expect is still needing something sweet months or even years later. In this episode, we’re going to unpack why that happens, what sugar is really doing for your nervous system, and why this phase has less to do with food and more to do with healing. Work with me:
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| E310: Emotional Sobriety: Why Quitting Drinking Isn’t Enough | 13 Feb 2026 | 00:21:17 | |
When I quit drinking, I didn’t realize how emotionally immature I was, or how much alcohol had been doing for me behind the scenes. In this episode, I talk about why removing alcohol can make emotions feel (more) unbearable at first, how years of emotional avoidance catch up to us in sobriety, and why this phase puts people at risk for relapse. We’ll also talk about what emotional sobriety actually means, and why learning to tolerate discomfort is what makes sobriety sustainable. Work with me:
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| E309: Early Sobriety Fatigue: What’s Actually Happening in Your Brain | 06 Feb 2026 | 00:17:56 | |
If you’re sober but still exhausted, foggy, or struggling to think clearly, it’s not random. Early sobriety fatigue has very real causes, from changes in brain energy utilization to sleep disruption and structural recovery. In this episode, I explain what the research actually shows about how the brain heals after alcohol, why recovery happens in layers, and what that means for how you feel right now. Understanding this can change how you experience early sobriety.
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| E308: Does Dry January Actually Change People’s Drinking Habits? What the Research Says | 30 Jan 2026 | 00:17:28 | |
A lot of people do Dry January hoping it will reset their relationship with alcohol, and then feel confused or discouraged when it doesn’t. Dry January works, just not in the way most people think it does. If you’ve ever taken a 30, 90, or even year-long break from drinking, felt better, and then slowly slid back into the same patterns, this episode will explain why. We’ll talk about why willpower works during the challenge but fails afterward, why the brain treats breaks as an exception instead of a turning point, and what actually has to change for sobriety to stick. Once you understand the difference between a pause and a rewire, a lot of self-blame starts to fall away. E296-300 drinking motives and how problem drinking develops/escalates Work with me:
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| How the Brain Recovers After Quitting Drinking From 1 Day to 7 Years (Replay) | 23 Jan 2026 | 00:15:21 | |
Did we blast our brains beyond repair with all of our drinking? What if you drank heavily for decades? Are you doomed? In this episode I’m explaining a ton of different studies on brain recovery in sobriety. You’ll learn what to expect as you get more sober time, if our brains make a full recovery, how long it takes to see improvement, how drinking less impacts your brain, and more about how alcohol damages the brain. Work with me:
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| The Witching Hour Without Booze: What’s Happening in the Brain Between 5–9 PM | 16 Jan 2026 | 00:15:47 | |
The witching hour, or usually hours for most of us, are the time of day where you typically drink and want to drink the most when you’re sober. This could be morning for some people, it could be 4-7pm, 6-8pm, it varies. This time block is when your biology, habits, and old reward wiring collide: cortisol is dropping, your prefrontal cortex has less decision bandwidth, and your brain is scanning for the routine that used to deliver relief. The evening cue your brain fires isn’t proof you need alcohol, it’s proof you drank often enough and long enough that your brain automated it. Today, we’re digging into why 5–9 PM feels like the danger zone, what’s happening under the surface in the brain and nervous system, and how understanding those mechanisms helps you respond differently this time. What to listen to next: E249: Stress & Cravings E265: Rewiring the reward system
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| Health Benefits of Dry January: What to Expect | 09 Jan 2026 | 00:17:13 | |
A 30-day break from alcohol changes multiple systems at once: metabolic, cardiovascular, neurological, and behavioral. In this episode, I’m summarizing what the research says about the benefits people commonly experience, including sleep, energy, liver fat, and drink-refusal self-efficacy. I’ll explain what improves early, what takes longer, and what predicts real behavior change beyond the month. What to listen to next: E231: everything you need to know about withdrawal E205: kindling in alcohol withdrawal E240: post acute withdrawal syndrome (PAWS) E247: Sober Sleep is the Best Sleep, But Not Right Away E265: Rewiring the reward system after getting sober Pickled. Why Moderation is Impossible Course https://www.soberpowered.com/pickled Work with me:
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| How to do Dry January Differently This Year With Casey Davidson and Suzanne Warye | 08 Jan 2026 | 00:41:51 | |
Stop doing the hardest part over and over again. In this episode, Casey, Suzanne and I discuss our advice for making sobriety stick and the mistakes we've observed people making over the years. Connect with Casey: https://hellosomedaycoaching.com/ Connect with Suzanne: https://thesobermomlife.com/
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| E307: 4 Biggest Challenges People Struggle With During Dry January & How to Deal | 02 Jan 2026 | 00:14:55 | |
It’s Dry January and whether you’re participating for the first time, the 3rd time, or you’re working towards long term sobriety, then there are some things that most people struggle with. You may not struggle with all of these things, but it’s good to be prepared just in case. In this episode we’ll review 4 different challenges you may face and I’ll help you come up with a plan to deal with each one. Work with me:
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| E306: The Sobriety Audit: What Changed This Year (And What Didn’t) | 26 Dec 2025 | 00:18:26 | |
It’s almost New Year, New Me time and before you make plans and goals for 2026, I’d love to walk you through a sobriety audit to evaluate how far you’ve come over the past year. In this episode I’ll guide you through an audit of your identity shift to becoming a person who doesn’t drink, you’re emotional growth and skill development, and help you recognize any signs of drifting backwards to relief and comfort seeking.
E267: resources vs support: how to set yourself up for success Work with me:
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| 6 Ways to Protect Your Energy During the Holidays | 19 Dec 2025 | 00:16:34 | |
Holiday overwhelm isn’t about being weak, it’s about carrying more emotional weight with fewer internal resources. In this episode, I walk you through simple ways to stay regulated when the pressure builds. You’ll learn how to reduce emotional overload, recover faster from overstimulation, and navigate challenging environments and people. Work with me:
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| E305: Why the Holidays Create Tons of Stress & One Helpful Tool to Stay Regulated | 12 Dec 2025 | 00:09:19 | |
The holidays create the perfect storm for stress and emotional reactivity in sobriety. Your reward system may still be healing, your stress circuitry is more sensitive, your routine is disrupted, and old family roles and comparisons drain your patience fast. Most importantly, I teach you how to regulate before the stress hits so you’re not constantly trying to recover from emotional overload. This is the foundation of real stress resilience in sobriety. Work with me:
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| E304: Family Dynamics, the Relapse Mindset, and 7 Drinking Permission Slips We Create to Ease the Tension | 05 Dec 2025 | 00:14:00 | |
Family interactions can trigger the relapse mindset long before cravings show up. You’ll learn how old emotional roles, deep shame pathways, and the brain’s threat-prediction system pull you back into survival mode and why alcohol becomes the remembered shortcut for relief. I break down seven internal permission slips that fuel relapse thinking and the emotional chain reaction behind them. This episode teaches you how to interrupt the pattern early, before the thought of drinking even enters the picture.
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