Sara breaks down what really happens in the first 10 days of an alcohol-free journey (beyond the highlight reels and feel-good memes).

Most people don’t talk about the not-so-glamorous physical and emotional shifts that come up when you stop drinking. But Sara’s here to get real—and to empower you with science-backed insights and simple strategies so you can make it through the early days with confidence.

She covers:

🍷 What’s happening physiologically when alcohol leaves your system 🧠 How the dopamine crash messes with your motivation and mood 💤 Why sleep can get worse before it gets better 🍭 The truth about sugar cravings (and why they’re not just “bad habits”) 🧰 Six practical tools to survive and thrive in the first 10 days

Whether you're just getting started or preparing for a new AF season, this episode will help you normalize the messy middle—and stick with it.

✅ Alcohol affects way more than just your bloodstream—it impacts your dopamine, sleep cycles, and blood sugar ✅ You’re not “doing it wrong” if the first 10 days feel flat, foggy, or hard ✅ Healing happens in layers—physical, emotional, and spiritual ✅ Nourishing your body with protein + complex carbs = fewer cravings and crashes ✅ Morning routines and natural dopamine boosts can jumpstart your day ✅ Planning your witching hour (and finding community) is essential to staying the course

👯‍♀️ Want deeper support for your journey? Join the PUSH to 100 waitlist to be the first to apply for the next round (spots open January 28th!). You’ll get structure, coaching, community, and tools that go far beyond “just don’t drink.” ✨ nomorewasteddays.co/100waitinglist

🎧 If this episode helped you feel seen, leave a quick review! Your words help this message reach more people on the path to freedom.

Resources Mentioned:

* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details 

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media:

IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: www.facebook.com/NoMoreWastedDaysOfficial

If something in your life feels off, if you know you’re capable of more but keep feeling held back, Dry January might be the reset you’ve been looking for.

The Dry January Experience is a guided, supportive 30-day alcohol-free challenge designed to help you:

• Build confidence without relying on willpower
• Understand what’s actually happening in your body and brain
• Create momentum, clarity, and self-trust
• Experience what life feels like without alcohol in the way

You’ll get daily support videos, a printable journal, a workbook, and live coaching calls with me, plus a community that’s doing this alongside you.

Doors close January 1st at midnight (Pacific).

Join now at nomorewasteddays.co/dryjanuary.

Episode Summary

As we close out the year, this episode invites you to imagine a different version of yourself. Not a version created by doing more, pushing harder, or fixing yourself, but a version revealed when you remove the one thing that’s been quietly draining your energy, confidence, and clarity.

In this deeply personal episode, Sara shares:

• Why 2025 was one of her hardest years emotionally and mentally
• How anxiety resurfaced in a way that reminded her of her drinking days, and what she did instead of numbing out
• The story of her last New Year’s Eve as a drinker, and how it set the stage for real change
• Why trying to “drink better” kept her stuck, and why removing alcohol closed the gap between who she was and who she wanted to be

This episode introduces the idea of YOU 2.0, the version of yourself that emerges when the noise is gone.

Alcohol doesn’t create confidence, energy, or freedom. It blocks access to them.

• Reinvention does not require more habits. Sometimes the biggest upgrade comes from subtraction.
• Alcohol quietly erodes sleep, emotional regulation, self-trust, and momentum.
• The distance between your potential and your reality shrinks dramatically when alcohol is removed.
• You don’t have to decide forever. Thirty days is enough to see what’s possible.
• Dry January works because it gives you social permission, structure, and space to reflect.

Sara also shares how her alcohol-free journey led to:

• Greater creativity and clarity
• Financial and career confidence
• The creation of No More Wasted Days
• A deeper connection to who she actually is, not who alcohol told her she was

Who might you become if alcohol no longer dictated your evenings, your energy, or your emotions?

What would feel possible in your life if you trusted yourself again?

If you’re curious about who YOU 2.0 might be, Dry January is a powerful and safe place to start.

Doors close January 1st at midnight (Pacific). Join here: nomorewasteddays.co/dryjanuary

Let’s make this the year you stop leaving yourself behind. 

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media:

IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Ready to finally break free from alcohol—and stop the cycle of numbing? Start your journey today with the Refresh & Reboot: 30 Day Alcohol-Free Challenge. This self-paced program gives you daily guidance, mindset tools, and video support from Sara to help you thrive through your first 30 days without alcohol.

Podcast listeners get 20% off with code PODCAST20 at checkout. 👉 Join the Challenge Here https://nomorewasteddays.co/30-day-challenge/

When you quit drinking, you expect the hard part to be over, but sometimes, the brain finds a new outlet for the same addictive patterns. In this episode, Sara opens up about her personal experience with transfer addictions - how her addictive tendencies shifted from alcohol to food tracking, sugar, and weed, and what she learned about herself in the process.

Through stories, science, and self-compassion, Sara breaks down:

• What transfer addiction (or cross-addiction) actually is
• Why our brains latch onto new sources of dopamine when we remove alcohol
• How dopamine depletion and reward substitution keep us chasing “the buzz”
• Why it’s normal to experience new compulsions in early sobriety and how to move through them
• 7 powerful ways to heal the void and rebuild balance in recovery

You’ll also hear Sara share research-backed insights on dopamine regulation, neuroplasticity, and the incentive sensitization theory, explaining why we crave even when we no longer enjoy the thing we’re craving.

Whether your new obsession is sugar, scrolling, or staying “in control,” this episode reminds you that awareness is the first step toward freedom.

00:00 Introduction and Personal Journey

01:16 Understanding Transfer Addictions

03:36 Promoting the 30-Day Alcohol-Free Challenge

04:43 Realizing Transfer Addictions

07:40 Defining Transfer Addiction

10:40 The Science Behind Addiction

20:27 Recognizing and Managing Transfer Addictions

22:06 Practical Tools for Overcoming Addictions

26:02 Conclusion and Final Thoughts

🎧 Mentioned in this episode:

• Refresh & Reboot: 30 Day Alcohol Free Challenge - CLICK HERE to start your self guided 30 day alcohol free challenge today.

1. National Institute on Drug Abuse (NIDA) — Drugs, Brains, and Behavior: The Science of Addiction
2. Volkow, N.D. et al. (2019). The Neuroscience of Drug Reward and Addiction. Annual Review of Psychology, 70, 373–397.
3. Martinez, D. et al. (2005). Dopamine D2 Receptors in Addiction: Imaging Findings. JAMA Neurology, 62(4), 444–452.
4. Koob, G.F. & Volkow, N.D. (2016). Neurobiology of Addiction: A Neurocircuitry Analysis. The Lancet Psychiatry, 3(8), 760–773.
5. National Institute on Alcohol Abuse and Alcoholism (NIAAA) — The Brain, Addiction, and Recovery
6. Pettinati, H.M. et al. (2021). A Systematic Review of Addiction Substitution in Recovery: Clinical Lore or Empirically-Based?
7. Harm Reduction Journal (2024). Exploring Cannabis Substitution After Substance Recovery.
8. Robinson, T.E. & Berridge, K.C. (2008). The Incentive Sensitization Theory of Addiction: Some Current Issues. Philosophical Transactions of the Royal Society B, 363(1507), 3137–3146.
9. Avena, N.M. et al. (2008). Evidence for Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake. Neuroscience & Biobehavioral Reviews, 32(1), 20–39.
10. Blue Cross Blue Shield of Michigan. What Is Transfer Addiction?
11. Psychology Today. From One Addiction to the Next
12. PubMed Central (2018). Structural and Functional Brain Recovery After Abstinence from Substance Use.

• Gabor Maté. In the Realm of Hungry Ghosts: Close Encounters with Addiction.
• Judson Brewer, MD, PhD. The Craving Mind.

💬 If this episode resonated with you: Leave a rating or review on Apple Podcasts or Spotify. It's one of the easiest ways to support the show!

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🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward.

👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media:

IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: www.facebook.com/NoMoreWastedDaysOfficial

In this shorty episode, Sara is exploring the question “Why can’t I just moderate my drinking?”

Sara opens up about her personal struggle with moderation, sharing the journey that led her to realize she wasn’t the “take it or leave it” kind of drinker. She candidly explores the four core reasons why moderation is so difficult for many:

1. Conflicting Information on Safe Drinking Levels – Sara discusses the confusing guidelines around “safe” drinking levels and how the blurred lines can lead people to justify their drinking habits.

1. Societal Norms and Pressure – Alcohol’s presence in social settings creates pressure to drink “normally,” often prompting people to attempt moderation to fit in.

1. The Belief that Alcohol Enhances Life – Many believe alcohol makes life more exciting, but Sara dispels this myth by reflecting on her own experiences and the realities of a life without alcohol.

1. The Courage to Say “No” – The decision to quit entirely can feel daunting. Sara breaks down the importance of courage, noting how the simplicity of abstaining ultimately outweighed the complexities of moderating.

Through humor, honesty, and her unique perspective, Sara encourages listeners to consider that maybe the easiest path is to “just leave it.” This episode is packed with insights for anyone questioning the effort to moderate versus the empowerment that comes from stepping away from alcohol altogether.

If you found value in Sara’s insights, please rate and subscribe. Share this episode with a friend or loved one who might be exploring their own alcohol-free journey!

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

Sara and Heather are talking all about dopamine and helping you understand it’s importance in creating your past habit of drinking alcohol. Drawing from Dr. Anna Lembke's 'Dopamine Nation,' they explore dopamine's role in addictive behaviors, especially with alcohol and cannabis, and discuss how substance abuse depletes natural dopamine levels. They share  practical tips for boosting dopamine naturally through exercise, music, meditation, and diet, offering a 30-day abstinence challenge to aid recovery and promote new neural pathways. Empowering listeners with personal experiences and actionable advice.

00:00 Welcome to No More Wasted Days

00:35 Understanding Dopamine and Its Effects

02:17 The Connection Between Dopamine and Alcohol

04:56 The Role of Dopamine in Motivation

06:28 Natural Ways to Boost Dopamine

07:42 The Journey to Dopamine Balance

11:52 The Challenge of Maintaining Sobriety

15:02 The Risk of Relapse and Overdose

16:08 Empowerment Through Knowledge

17:16 Creating New Dopamine Pathways

18:03 Daymakers and Coaching Opportunities

18:47 Breast Cancer Awareness Reminder

19:23 Activities to Boost Dopamine

20:07 The Importance of Sleep

20:58 Meditation Benefits

22:50 The Power of Music

23:43 Exercise for Dopamine

25:32 Making Lists for Dopamine Hits

27:19 Healthy Diet for Dopamine

30:01 Final Thoughts and Encouragement

Resources Mentioned:

• Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
• One-on-one coaching spots available with Heather.

If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.

Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

************************************************

Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

CLICK HERE to download my 10 FREE Mantras to help you master your mindset as a non-drinker.

In this episode, Sara dives deep into one of the most crucial elements of maintaining an alcohol-free life: mastering your mindset. She shares her personal experience of shifting from identifying as a "drinker and party girl" to embracing her new identity as a non-drinker, and the mindset work that made it possible.

Key Takeaways:

1. Gratitudes: Sara explains how practicing daily gratitude transformed her experience from feeling deprived to abundant. She emphasizes the power of focusing on what you’re grateful for in both small and big ways, sharing specific examples from her own alcohol-free journey.

1.  Affirmations: Sara talks about the science behind affirmations and how they can reshape your self-image. She offers insight into how she rewired her brain by regularly repeating positive affirmations, especially ones related to her alcohol-free lifestyle. She even shares some of her favorites and invites listeners to download her free list of mantras.

1. Tracking Daily Wins: Sara encourages listeners to document the positive things that happen each day because they chose not to drink. Whether it’s being present with family, avoiding a hangover, or being able to handle an emergency with clarity, acknowledging these wins helps reinforce the benefits of sobriety.

Downloadable Resource:

Don't forget to download Sara’s 10 free mantras to help you on your alcohol-free journey. CLICK HERE to download these affirmations/mantras that even come with a custom phone screensaver to keep you inspired throughout the day!

If this episode resonated with you, please rate, review, and subscribe to the podcast. Share it with a friend who might benefit, and don't forget to tag Sara and Heather in your Instagram stories!

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Want some support on your alcohol free journey?  CLICK HERE to download the 10 Mantras Sara mentioned in this episode.

Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

************************************************

Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

Sara and Heather explore the issue of people pleasing and its impact on sobriety and personal well-being. They discuss the root causes, such as fear of rejection and the need for social acceptance, and how these behaviors affect an alcohol-free lifestyle. The episode offers insights and personal experiences on recognizing people pleasing tendencies, setting firm boundaries, and practicing self-compassion. Key points include the significance of supportive communities, strategies to handle social pressure, and the importance of maintaining authenticity. 

00:00 Introduction

01:52 Defining People Pleasing

03:16 Personal Experiences with People Pleasing

04:51 People Pleasing in Relationships

10:56 The Impact on Sobriety

17:52 Setting Boundaries and Self-Compassion

21:32 Dust Yourself Off and Reevaluate

21:55 The Importance of Open Communication

22:25 Navigating Social Situations Alcohol-Free

24:03 Aligning Actions with Values

25:29 The Power of Community Support

27:50 Handling Peer Pressure

32:06 Dealing with Social Event Guilt

35:24 Reflections on People Pleasing

36:32 Unpopular Opinion: People Pleasing is Selfish

38:50 Final Thoughts and Call to Action

Resources Mentioned:

• Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
• One-on-one coaching spots available with Heather.

If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.

Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

************************************************

Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

Sara addresses one of the most common challenges that people face early in their alcohol-free journey: boredom. As you transition into a life without alcohol, you may find yourself with more time on your hands and wonder how to fill it. Sarah shares three powerful strategies that have helped her and many others beat boredom and embrace an alcohol-free lifestyle.

Key Takeaways:

1. Make a List: Discover the power of creating a to-do list. Sara explains how crossing things off your list can give you a sense of accomplishment and a natural dopamine boost, similar to what alcohol used to provide.

1. Find a New (or Old) Hobby:: Sara encourages listeners to pick up a new hobby or return to an activity they used to love. From fitness programs to crafting and music, having something to focus on can keep boredom at bay and enrich your life.

1. Embrace the Boredom: Instead of fighting boredom, learn how to see it as a gift. Sara explores the idea of slowing down, appreciating the stillness, and using it as an opportunity to reset and relax.

Whether you're newly alcohol-free or have been on this journey for a while, these strategies will help you navigate those quiet moments and turn them into something productive or enjoyable.

Resources Mentioned: 

• The Daymakers group coaching community 
• One-on-one coaching with Heather

If you haven’t already, please subscribe to the podcast, leave a rating, and check out the links in the show notes for additional support and coaching resources.

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

In this episode, Sara and Heather discuss five small, daily habits to support an alcohol-free lifestyle. They explore the importance of daily gratitudes, hydration, affirmations, meditation, and movement. Beyond managing an alcohol-free journey, the hosts highlight these practices' broader benefits, including improved mental health and stress management. The episode weaves personal stories with practical tips. The hosts encourage starting small, focusing on one habit at a time, and implementing these practices consistently for personal growth and well-being.

00:00 Introduction and Hosts

00:48 Hurricane Helene's Impact

04:10 Breast Cancer Awareness Month

05:20 Daily Habits for an Alcohol-Free Journey

07:21 Habit 1: Practicing Daily Gratitudes

13:26 Habit 2: Hydrate Yourself

19:14 Habit 3: Daily Affirmations

20:20 The Power of Positive Affirmations

21:39 Personal Affirmation Practices

26:46 Exploring Meditation

32:21 Daily Movement and Exercise

38:06 Building Consistent Habits

39:00 Conclusion and Final Thoughts

CLICK HERE to donate to support the people in Heather’s hometown, Asheville, NC, as they navigate this extremely difficult time after Hurricane Helene.

Resources Mentioned:

• Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
• One-on-one coaching spots available with Heather.

If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.

Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

In this episode, Sara challenges the traditional notion of hitting 'rock bottom' before quitting alcohol, sharing her personal journey of questioning her drinking habits without having a dramatic turning point. Sara explores how the concept of rock bottom, often depicted in media, delayed her path to sobriety as she waited for a catastrophic event to signal her need to quit drinking. She discusses evolving terminologies like Alcohol Use Disorder (AUD) and the spectrum of drinking habits, encouraging listeners to consider taking a break from alcohol instead of waiting for a disaster. Through a 30-day alcohol-free challenge and self-reflection, She was able to address her problematic drinking and ultimately extend it into a 60-day period, discovering a more fulfilling life without alcohol. She offers insights and tools for those considering a similar path, urging them to proactively make the choice for themselves, rather than waiting for an external force to make it for them.

00:00 Introduction to Today's Topic: Rock Bottom

00:54 Personal Struggles and Misconceptions

01:34 The Evolution of Alcohol Dependence

03:32 Recognizing the Signs and Taking Action

05:04 Starting the Alcohol-Free Journey

06:53 Reflecting on the 30-Day Challenge

08:25 Empowerment and Moving Forward

10:26 Final Thoughts and Encouragement

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Want some support on your alcohol free journey?  CLICK HERE to download the 10 Mantras Sara mentioned in this episode.

Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

Sara and Heather are discussing  the nature of control, its impact on our lives, and strategies for letting go, especially in the context of an alcohol-free journey. They explore how striving for control is linked to survival instincts, how it leads to self-destructive behaviors, and its connection with anxiety and perfectionism. The episode also highlights practical strategies such as mindfulness, journaling, setting realistic goals, and embracing uncertainty to cope with the need for control. 

00:00 Introduction

00:36 The Importance of Control in an Alcohol-Free Journey

00:52 Sober October Challenge Announcement

01:31 Understanding the Nature of Control

04:23 The Impact of Alcohol on Control

08:51 Recognizing Control Triggers

12:51 Strategies to Shift Your Mindset

20:08 Embracing Uncertainty

23:20 Conclusion and Final Thoughts

Resources Mentioned:

• Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
• One-on-one coaching spots available with Heather.
• Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment.

If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.

Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge.  CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

Ready to take a break from alcohol to see what an alcohol free life feels like? CLICK HERE to join the Sober October 30 Day Alcohol Free Challenge, and remember to use the coupon code PODCAST to save on your enrollment. In this episode of the No More Wasted Days podcast, Sara interviews Pamela, who shares her transformative journey of overcoming alcohol addiction. Pamela, a mom and wife, reflects on her over 100 days of sobriety, driven by the support of the 30-Day Alcohol-Free Challenge. She discusses her struggles with binge drinking since her teenage years, the tipping point that led her to seek change, and the benefits she's experienced, including improved family relationships and self-confidence. Pamela highlights the importance of community, accessible resources, and the shifts in her mindset and social interactions since quitting alcohol. Tune in for an inspiring story of resilience and hope.

00:00 Introduction and Guest Overview

00:46 Pamela's Background and Struggles

02:07 Joining the 30 Day Alcohol-Free Challenge

03:28 Challenges and Concerns Before Quitting

05:08 First 30 Days Alcohol-Free

06:23 Support and Community Resources

09:49 Life Changes and Reflections

15:38 Social Interactions and Future Plans

20:52 Encouragement and Final Thoughts

23:06 Conclusion

Resources Mentioned:

• Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
• One-on-one coaching spots available with Heather.
• Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment.

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge.  CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

Sara and Heather dive into Post-Acute Withdrawal Syndrome (PAWS), discussing their personal experiences and sharing crucial information. They explain the difference between PAWS and acute withdrawal, highlight common symptoms, and provide strategies to cope with these challenges. The episode includes insights on the biological reasons behind PAWS, the importance of self-care, and the role of mindfulness and support groups in managing long-term sobriety. 

00:00 Introduction to PAWS

00:55 Understanding Post Acute Withdrawal Syndrome (PAWS)

02:12 Personal Experiences with Withdrawal

02:27 Acute Withdrawal vs. PAWS

03:08 Symptoms and Management of PAWS

08:00 Emotional and Cognitive Symptoms

12:53 Physical Symptoms and Vivid Dreams

16:05 Timeline and Causes of PAWS

20:15 Coping Strategies for PAWS

25:19 Long-term Sobriety and PAWS

28:16 Conclusion and Resources

Resources Mentioned:

• Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
• One-on-one coaching spots available with Heather.
• Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment.

If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.

Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!

************************************************

Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge.  CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

Sara discusses the mindset shift that helped her quit drinking effortlessly. She shares strategies from her personal journey, including writing daily affirmations, developing an unwavering commitment to sobriety, and adopting new identities.

00:00 Introduction and Episode Overview

00:29 Early Days: Building Momentum

00:54 The Game Changer: 100 to 150 Days

01:09 Mindset Shift: Practical Steps

02:52 The Power of Affirmations

05:18 Deciding to Quit Forever

11:22 Identity and Willpower

12:52 Planning for Success

20:27 Creating a Support System

24:08 Final Thoughts and Encouragement

🎧 Mentioned in this episode:

• 10 Mantras for the Beginning of Your Alcohol Free Journey - CLICK HERE to download the 10 Mantras that Sara used at the beginning of her alcohol free journey.
• Refresh & Reboot: 30 Day Alcohol Free Challenge - CLICK HERE to start your self guided 30 day alcohol free challenge today.

If you want to dig deeper into what’s really happening in your body during a hangover — from dehydration to acetaldehyde toxicity — here are the research-based resources referenced in this episode:

• Patrick, V. M., & Hagtvedt, H. “I Don’t vs. I Can’t: When Empowered Refusal Motivates Goal-Directed Behavior,” Journal of Consumer Research, 2012.
• Pignatiello, G. A., et al. “Decision Fatigue: A Conceptual Analysis,” Nursing Outlook, 2018.
• Evans, D. R., et al. “The nature of self-regulatory fatigue and ‘ego depletion’,” Personality and Social Psychology Review, 2016.
• Cooke, R., et al. “The effect of forming implementation intentions on alcohol consumption,” Health Psychology Review, 2022; see also 2023 update.
• Malaguti, A., et al. “Effectiveness of implementation intentions on substance use,” 2020 review.
• Milyavskaya, M., et al. “Saying No to Temptation: Want-to Motivation Improves Self-Regulation,” Journal of Personality, 2015.
• Larimer, M. E., & Marlatt, G. A. “Relapse Prevention and the Abstinence Violation Effect,” overview.

💬 If this episode resonated with you: Leave a rating or review on Apple Podcasts or Spotify. It's one of the easiest ways to support the show!

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🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward.

👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media:

IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: www.facebook.com/NoMoreWastedDaysOfficial

In this episode of The No More Wasted Days' podcast, Sara interviews Kyle, who shares his journey of becoming nearly seven months alcohol-free. Kyle's path began with a 30-day alcohol-free challenge to prove to himself that he didn't have a problem. As a member of the Day Makers community, Kyle faced numerous challenges stemming from his upbringing in the Bible Belt and his struggles with anxiety and depression. He discusses how his relationship with alcohol evolved, starting from late college years to realizing his dependency. With support from his wife, AA, and the Day Makers community, Kyle made a firm decision to quit drinking and drastically improved his mental health and overall quality of life. This episode highlights his transformational story and offers advice for others considering a similar journey. Music has always been a HUGE part of Kyle's life, but more so in his alcohol free journey.  CLICK HERE to check out his band.

00:00 Introduction and Guest Overview

00:46 Kyle's Early Life and Influences

04:28 College Years and First Encounters with Alcohol

06:48 Struggles with Alcohol and Mental Health

10:21 The Turning Point and Seeking Help

13:07 Joining the 30 Day Challenge and Daymakers

23:34 Life After Quitting Alcohol

25:24 Reflections and Advice

37:05 Conclusion and Podcast Wrap-Up

Resources Mentioned:

• Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
• One-on-one coaching spots available with Heather.
• Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment.
• CLICK HERE to find a local AA Meeting near you.

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge.  CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

In this episode of The No More Wasted Days Podcast, Sara and Heather dive into the complexities of managing change while staying alcohol-free. As they share personal experiences and thoughtful strategies, listeners will discover practical tools to navigate the fear of the unknown, develop new routines, and redefine their identity without alcohol.

Key Points:

• The emotional and mental challenges of change and how alcohol often plays into control issues.
• Overcoming the fear of the unknown and stepping out of your comfort zone one small step at a time.
• How to embrace change in personal routines and let go of attachments to the past.
• Heather’s favorite quote from Matthew Perry and how it applies to alcohol-free living.
• The role of journaling, goal setting, and visualization in building resilience through change.
• Simple, actionable tips for coping with social situations, such as baby showers or funerals, without alcohol.
• How creating new habits can ease the transition to an alcohol-free lifestyle.
• Celebrating milestones like 50,000 downloads of The No More Wasted Days Podcast!

Resources Mentioned:

• Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
• One-on-one coaching spots available with Heather.
• Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment.
• Tools like the "How We Feel" app and “I Am Sober” to track progress and emotional health.

If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.

Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge.  CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

In this first shorty episode, Sara from The No Ways Days Podcast introduces bite-sized segments aimed at helping listeners combat alcohol cravings. Sara offers practical advice: stock up on non-alcoholic beverages, think through the consequences of drinking, delay your cravings by telling yourself you can drink tomorrow, and distract yourself with enjoyable activities like a walk or a funny podcast. 

00:00 Introduction to Shorty Episodes

00:09 Purpose of Shorty Episodes

00:55 Getting Through Cravings: Tip 1

03:24 Getting Through Cravings: Tip 2

05:19 Getting Through Cravings: Tip 3

08:02 Bonus Tip: Distraction Techniques

09:21 Conclusion and Next Steps

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

In this episode of The No More Wasted Days Podcasts, Sara and Heather return from a summer break, eager to share valuable insights on rediscovering your true self without alcohol. Together, they discuss four actionable strategies to help you navigate this transformative journey and reconnect with the best version of yourself. From exploring new interests to embracing self-care, they offer practical tips, personal stories, and encouragement to help you thrive in your alcohol-free life. Here’s what you’ll learn:

1. Explore New Interests and Hobbies  

• Learn how quitting alcohol opens up new opportunities to rediscover passions and explore activities that bring joy and fulfillment. Heather and Sara share their own journeys of diving into long-lost hobbies, like crocheting, reading, and even community activities like theater or choir.

1. Reconnect with Your Values and Beliefs  

• Without alcohol, you may feel disconnected from your core values. In this episode, you’ll hear helpful journaling prompts to reflect on moments of pride, happiness, and fulfillment, helping you realign with who you truly are.
  • Questions to journal on to reconnect with your values –
    • Identify times when you were happiest. What were you doing? Who were you with? What factors contributed to your happiness?
    • Recall moments of pride. Why were you proud? Did others share your pride? What factors contributed to these feelings?
    • Reflect on times when you were most fulfilled and satisfied. What needs or desires were fulfilled? How did these experiences give your life meaning?

1. Practice Mindfulness and Meditation  

• Sara and Heather break down what mindfulness really means and share practical techniques for getting quiet with your thoughts, whether through meditation, deep breathing exercises, or mindful walking. Sara also talks about how she uses meditation apps and the benefits of sitting with your thoughts for just 10 minutes a day.

1. Invest in Self-Care  

• From regular exercise to getting better sleep, self-care is essential for maintaining sobriety and rediscovering yourself. They remind listeners that sobriety itself is self-care, and they offer tips for building sustainable routines around nutrition, movement, and rest.

This episode also emphasizes the importance of seeking additional support through community groups like Daymakers, working with Heather as your Life Coach, or even counseling, especially if you're struggling to navigate this journey alone.

Bonus Content: 

Sara and Heather catch up on their summers, from adopting kittens to home-building projects. Plus, Sara makes a commitment to improving her sleep hygiene by getting rid of her phone before bed—listen in for relatable, real-life moments!

Resources Mentioned:

• Episode 11: Values Deep Dive
• Daymakers Community for group coaching
• Heather’s 1:1 Life Coaching
• Meditation Apps: Unplug, Calm, Headspace, Insight Timer

Support the Podcast:

Help us reach 100 ratings! If you enjoyed this episode, please rate us — your support helps keep No More Wasted Days visible to those who need it most.

Tune in next week for more on navigating an alcohol-free life!

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days Podcast, Sara and Heather discuss why the results you expect to see in your first month of sobriety may not be happening as quickly as you hoped. They discuss the common frustrations such as weight loss, better sleep, and reduced anxiety, and explore the reasons behind the delayed results.

Heather shares her personal insights and professional experience, emphasizing the importance of patience, self-compassion, and sticking with the journey even when the changes aren't immediately visible. The hosts also talk about the mental and physical adjustments your body goes through when you quit drinking and why these changes can take time to manifest.

Key Takeaways:

• The Expectation vs. Reality of Sobriety: Quitting alcohol is a significant life change, but the physical and mental results often take time. Immediate gratification isn't typical in sobriety, and it’s crucial to manage your expectations.
• Why You’re Not Seeing Immediate Results: Sara and Heather explain that your body needs time to adjust and heal from years of alcohol consumption. From liver function to brain chemistry, the healing process is gradual.
• Common Frustrations Explained: The hosts discuss why you might not see immediate improvements in sleep, anxiety, or weight loss, and provide tips on how to stay motivated during this period.
• Importance of Self-Compassion and Patience: Heather emphasizes treating yourself with kindness and understanding, similar to how you would support a friend. Celebrating small victories and staying connected with a supportive community are key.
• Practical Tips for Staying Committed: Sara and Heather suggest setting up a nighttime routine, engaging in healthy habits, and finding accountability through communities like Daymakers or one-on-one coaching.

If you're struggling to see results in your alcohol-free journey, don't get discouraged. Remember, every day alcohol-free is a victory, and we're here to support you every step of the way.

Don’t Forget:

• Subscribe, rate, and review the podcast to help us reach more listeners.
• Check out the Day Makers community for ongoing support and weekly group coaching calls.
• Want MORE in depth support. Book a 1-on-1 coaching session with Heather today.

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

TikTok: @thealcoholfreecoach

Have you ever heard that a glass of wine is good for your heart or that moderate drinking is part of a healthy lifestyle? Think again! In this eye-opening episode of TheNo More Wasted Days Podcast,, Sara and Heather dive deep into the myths surrounding alcohol, especially the belief that "just one drink" is harmless. Sara and Heather debunk these widespread myths and reveal the shocking truth about the health risks associated with even moderate alcohol consumption.

What You'll Learn:

• The real impact of alcohol on your health, from gut health to cancer risks.
• Why the idea that alcohol makes you more fun is a dangerous myth.
• How alcohol consumption affects your mental clarity and emotional stability.
• The surprising ways alcohol companies have influenced public perception of drinking.
• Practical tips on how to navigate social situations without relying on alcohol.

Sara also shares personal stories about her journey to an alcohol-free life, including how quitting alcohol strengthened her relationships and improved her overall well-being. Heather adds her insights as well, offering valuable advice for those questioning their relationship with alcohol.

Don’t Forget:

• Subscribe, rate, and review the podcast to help us reach more listeners.
• Check out the Day Makers community for ongoing support and weekly group coaching calls.
• Want MORE in depth support. Book a 1-on-1 coaching session with Heather today.

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Sources Cited - 

https://healthtalk.unchealthcare.org/6-ways-alcohol-can-damage-your-gut/

https://www.mdanderson.org/cancerwise/how-does-alcohol-affect-the-microbiome.h00-159696756.html

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/does-drinking-alcohol-kill-brain-cells

https://health.clevelandclinic.org/effects-of-alcohol

https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body

https://www.verywellhealth.com/effects-of-alcohol-5248626

Sara and Heather are diving deep into the infamous "witching hour"—those tricky hours of the day when cravings for alcohol hit hardest. Whether you call it the "witching hour" or the "itching hour," this time can be a major challenge for anyone on an alcohol-free journey.

What You’ll Learn:

Understanding the Witching Hour: Discover why cravings peak during certain times of the day and how stress, fatigue, and environmental triggers play a role.

Habits and Routines: Learn how deeply ingrained habits can trigger cravings and why identifying your personal witching hour is crucial to overcoming it.

Emotional and Biological Triggers: Explore how emotions, stress, and even blood sugar levels can amplify cravings and what you can do about it.

Practical Strategies: Get actionable tips on how to navigate the witching hour with structured routines, mindful eating, and environmental changes.

Mindfulness and Relaxation Techniques: Hear about alternative ways to relax without alcohol, from simple breathing exercises to using humor and connection as tools for staying strong.

Key Takeaways:

• Transition times are often the hardest—just like kids struggle with transitioning from one activity to another, adults face similar challenges, especially when trying to break free from old drinking habits.
• Changing your environment, even something as small as where you sit in the living room, can have a big impact on reducing cravings.
• Proper nutrition and hydration are critical. Sometimes what feels like a craving for alcohol is really just your body asking for real food or water.
• Movement matters! Exercise can be a powerful tool to combat cravings, boost your mood, and give you a natural high.
• Connection is key—whether it’s a supportive community like Daymakers, a one-on-one coach, or simply reaching out to a friend, having support can make all the difference.

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Ready to crush those cravings and take control of your alcohol-free journey? Join our Daymakers community for ongoing support, or connect with Heather for one-on-one coaching tailored to your needs.

Resources Mentioned:

• Daymakers Community
• One-on-One Coaching with Heather
• Recommended Podcasts: SmartLess, Conan O’Brien Needs a Friend, The Chalene Show
• Recommended Meditation: *FU Meditation*

Subscribe & Review:

If you enjoyed this episode, please subscribe and leave us a review! It helps us reach more people and spread the message of living an empowered, alcohol-free life.

Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @theheatherleecollective

Tune in next week for more tips, stories, and strategies to help you thrive without alcohol. We’re in this together!

Did you know that stress is the number one reason for relapse when you're on an alcohol free journey??? That's why today's episode is SO important. In this episode of No More Wasted Days podcast, Sara and Heather discuss various strategies to manage stress. They explain that stress is a body's natural response to any demand or challenge, and not all stress is bad. Overwhelming or chronic stress, however, can impact physical and mental health. Some of their tips include sticking to daily routines, taking care of one's nutrition, ensuring adequate sleep, and maintaining an organized to-do list. The hosts also encourage listeners to embrace a meditative practice of sensory check-ins and deep breathing exercises for immediate stress relief. They additionally highlight the role of alcohol-free living in mitigating stress and promoting a healthy lifestyle.

00:00 Introduction to the Podcast

01:09 Understanding Stress and Its Impact

03:19 The Role of Alcohol in Stress Management

04:17 Importance of Daily Routines in Stress Management

06:49 Nutrition and Its Role in Stress Management

07:41 The Importance of Hydration

13:14 The Role of Sleep in Stress Management

17:17 Importance of Sleep in Stress Management

18:04 The Power of a To-Do List

18:30 The Brain Dump Technique

19:11 Organizing Your To-Do List

23:23 The Role of Accountability in Task Completion

24:25 Using Social Media for Accountability

26:17 Conclusion and Final Thoughts

27:32 Recognizing Stress in Your Body

29:20 The Power of Meditation

30:51 Sensory Check-In: A Grounding Technique Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Sara and Heather dive into the effects of alcohol on the brain and body, aiming to empower listeners on their alcohol-free journey with science based insights and practical tips. They discuss various chemicals like GABA, dopamine, and endorphins, which are affected by alcohol consumption, presenting the impact on the body's systems and simulating the 'buzz'. Additionally, they offer strategies for recreating these effects in healthier ways. 

00:00 Introduction and Episode Overview

00:59 Understanding the Buzz from Alcohol

01:50 Life Updates and Personal Stories

03:29 Joining the Daymakers Community

03:49 The Science Behind the Buzz

05:51 Effects of Alcohol on the Brain

11:17 The Role of Dopamine in Drinking

14:40 The Impact of Endorphins

18:41 Rebuilding and Supporting Brain Health

22:51 Stress Reduction Techniques and Dopamine

23:27 Natural Ways to Boost Dopamine

24:48 Dance Your Way to Happiness

25:18 The Power of Exercise and Stretching

25:49 The Magic of To-Do Lists

28:33 The Role of Serotonin in Confidence

29:14 Boosting Serotonin Through Socializing and Self-Care

31:55 The Euphoria of Endorphins

33:11 Natural Ways to Boost Endorphins

33:11 The Power of Laughter and Music

37:03 The Joy of Tattoos and Spicy Food

40:34 Conclusion: Taking Care of Your Mental and Physical Health

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Want to learn more about journaling in your alcohol free journey?  CLICK HERE to listen to Ep. 13: Journaling to Support Your Alcohol Free Journey.

Want to learn more about managing stress on your alcohol free journey?  CLICK HERE to listen to Ep. 9: Managing Stress without Alcohol

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Sara & Heather explore feeling your feelings in your alcohol free journey, and learning how to NOT use alcohol to numb those feelings. Sara & Heather discuss various coping mechanisms such as meditation, journaling, exercise, and music. They also discuss the importance of leaning into feelings, rather than suppressing them and the positive influence it has on mental health and overall well-being. Tips for managing feelings such as understanding that emotions are temporary and that experiencing them is a part of the human experience are also provided.

00:30 Introduction

00:30 The Importance of Feeling Your Feelings

00:53 The Impact of Alcohol on Emotions

01:12 The Experience of Quitting Drinking

01:39 The Universality of Emotions

02:10 The Cycle of Numbing and Suppressing Emotions

02:49 The Journey of Embracing Feelings

10:23 The Role of Meditation and Journaling in Processing Emotions

13:07 The Power of Music in Emotional Healing

24:55 The Impact of Exercise on Emotional Health

30:19 Conclusion

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Sara dives into one of the most unforgettable parts of drinking → hangovers. From her worst-ever hangover in Punta Cana to the subtle shame-filled Sundays that followed too many nights out, Sara breaks down how hangovers evolved throughout her drinking years and how they became one of the biggest motivators for her sobriety.

She doesn’t stop at personal stories. Sara also explores the science of hangovers: what’s actually happening inside your body and brain when you’re feeling miserable the next day. You’ll learn why alcohol leads to dehydration, inflammation, anxiety, and that 3 a.m. wake-up, plus why “hair of the dog” only keeps the cycle going.

If you’ve ever wondered why hangovers hit so hard or need a vivid reminder of what you’re leaving behind, this episode is your reality check and your motivation to keep choosing a hangover-free life.

00:00 Introduction to the Podcast and Today's Topic

02:28 The Worst Hangover Experience

09:00 Evolution of Hangovers Over the Years

15:34 The Science Behind Hangovers

25:06 Conclusion

• Sara’s most vivid hangover story and why it keeps her sober today
• How her hangovers evolved from college through adulthood
• The emotional side of hangovers → anxiety, shame, and isolation
• The six science-backed reasons we experience hangovers
  • Dehydration and electrolyte loss
  • Acetaldehyde toxicity
  • Inflammation and immune response
  • Blood sugar drops
  • Disrupted sleep and neurotransmitter imbalance
  • The emotional fallout (“hangxiety”)
• Why hangovers are a warning sign, not the price of fun

🎧 Mentioned in this episode:

• Path to Power Quiz - CLICK HERE to take the Path to Power Quiz and get your personalized podcast playlist today.
• Refresh & Reboot: 30 Day Alcohol Free Challenge - CLICK HERE to start your self guided 30 day alcohol free challenge today.

If you want to dig deeper into what’s really happening in your body during a hangover — from dehydration to acetaldehyde toxicity — here are the research-based resources referenced in this episode:

• Mayo Clinic: Hangovers: Symptoms and Causes Explains how dehydration, electrolyte imbalance, and poor sleep contribute to hangover symptoms.
• National Institute on Alcohol Abuse and Alcoholism (NIAAA): Hangovers Fact Sheet Overview of the biochemical and neurological effects of alcohol withdrawal and hangovers.
• Harvard Health Publishing (2022): Why hangovers hurt and how to help Discusses blood sugar drops, dehydration, and sleep disruption caused by alcohol.
• Wiese, J.G., Shlipak, M.G., & Browner, W.S. (2000): The Alcohol Hangover. Annals of Internal Medicine Foundational research describing the physiological mechanisms behind hangover symptoms.
• Penning, R., McKinney, A., & Verster, J.C. (2010): The Pathophysiology of Alcohol Hangover. Current Drug Abuse Reviews Details inflammatory and immune system responses linked to acetaldehyde toxicity.
• Stephens, R., Grange, J.A., Jones, K., & Heffernan, T.M. (2014): A Review of the Cognitive and Neurobiological Effects of Alcohol Hangover. Addiction Explores how alcohol affects neurotransmitters, sleep quality, and cognitive performance.
• Quertemont, E. (2004): Acetaldehyde: A Biochemical Marker for Alcohol Addiction? Addiction Biology Examines how acetaldehyde interacts with dopamine and reward pathways in the brain.
• International Agency for Research on Cancer (IARC) (1999): Re-evaluation of Some Organic Chemicals. IARC Monographs, Vol. 71 Classifies acetaldehyde as a Group 1 carcinogen. The same category as tobacco and asbestos.
• NIAAA: Alcohol Metabolism: An Update Explains how ethanol is converted into acetaldehyde and then into acetate in the liver.

💬 If this episode resonated with you: Leave a rating or review on Apple Podcasts or Spotify. It's one of the easiest ways to support the show!

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🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward.

👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media:

IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.

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In this episode of the No More Wasted Days podcast, Sara and Heather discuss five practical tips to help listeners on their early alcohol-free journey. Addressing common challenges such as dealing with triggers, rethinking social interactions, connecting with supportive communities, and setting personal goals, the co-hosts provide valuable insights and personal anecdotes. They emphasize the importance of creating a supportive environment, staying mindful of why you decided to give up alcohol, and rewarding yourself for milestones. The episode aims to empower listeners to confidently navigate their alcohol-free path, regardless of where they are in their journey.

00:00 Introduction and Hosts' Banter

00:36 The Importance of Alcohol-Free Tips

03:43 Tip 1: Remove Alcohol Reminders

09:55 Tip 2: Rethink Your Social Calendar

13:20 Tip 3: Create Reminders of Your Why

17:40 Tip 4: Connect with a Community

23:51 Tip 5: Set Goals for Your Alcohol-Free Journey

28:10 Conclusion and Final Thoughts

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Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara and Heather dive into the second part of their Q&A session. They tackle questions on managing anxiety and fear without alcohol, sharing practical tips like meditation, sensory checks, changing body temperature, and the use of EFT tapping. They also discuss how alcohol-free living has impacted their relationships, the concept of 'easy' sobriety, and the importance of having a plan. Additionally, they address inquiries about using naltrexone, their qualifications for supporting those struggling with alcohol, and provide strategies for navigating social events and holidays where drinking is prevalent. The hosts emphasize the importance of visualization, setting boundaries, and staying positive throughout the alcohol-free journey.

00:00 Introduction and Welcome

01:05 Dealing with Anxiety and Fear Without Alcohol

09:34 Thoughts on Naltrexone

12:37 Navigating Relationships and Sobriety

17:07 Is Staying Sober Too Easy?

21:13 Qualifications for Supporting Others

25:32 Managing Holidays Without Alcohol

31:33 Conclusion

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of the 'No More Wasted Days' podcast, Sara and Heather dive into a Q&A session answering listener questions about navigating life without alcohol. Topics include socialization timelines, managing expectations of oneself and others, dealing with fear and anxiety in new situations, self-reflection and making amends, and non-alcoholic beverage recommendations. They also share personal anecdotes and practical tips on maintaining an alcohol-free lifestyle. Whether you're new to this journey or have been alcohol-free for a while, this episode offers valuable insights and support.

00:00 Introduction and Episode Overview

02:22 Socialization Timelines and Tips

07:43 Navigating Expectations and Self-Realization

12:40 Facing Fears and Building Confidence

17:00 Reflecting on Past Actions and Making Amends

23:55 Personal Growth and Self-Care Strategies

28:43 Favorite Non-Alcoholic Brands

31:59 Conclusion

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara and Heather discuss the concept of emotional sobriety. Heather shares her journey and extensive research on the topic, emphasizing its importance for long-term recovery and sustainable alcohol-free living. They discuss the common misconceptions surrounding emotional sobriety, practical tips for maintaining it, such as mindfulness and self-care routines, and the difference between cravings and triggers. The hosts also highlight the significance of community support and creative outlets in the journey toward emotional sobriety.

00:00 Introduction to the Podcast

00:37 Understanding Emotional Sobriety

01:37 Personal Journey and Misconceptions

02:51 Importance of Emotional Sobriety

04:46 Practical Tips for Emotional Sobriety

06:53 Mindfulness and Self-Awareness

12:09 Creative Outlets and Connection

17:37 Practical Tips for Everyday Life

21:47 Cravings vs. Triggers

25:53 Conclusion

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Ready to kickstart your alcohol free journey? CLICK HERE to enroll in my upcoming Reboot & Reset: Dry July Challenge and use the coupon code PODCAST to save 10% on your enrollment.

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss 'rituals of self-connection' and their importance in an alcohol-free journey. Heather shares seven key tips for staying connected to oneself, including paying attention to personal needs, using breathwork, creating morning routines, and more.

00:00 Introduction and Hosts' Banter

01:20 Life Updates and Personal Stories

03:54 30-Day Alcohol-Free Challenge

05:23 Rituals of Self-Connection

08:14 Seven Tips for Self-Connection

25:07 Conclusion and Final Thoughts

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Ready to kickstart your alcohol free journey? CLICK HERE to enroll in my upcoming Reboot & Reset: Dry July Challenge and use the coupon code PODCAST to save 10% on your enrollment.

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss the process of rediscovering and reinventing oneself after quitting drinking, and share personal anecdotes and practical tips for self-discovery, such as the 'choose again' method and collecting “you data”. The episode also emphasizes the importance of positive self-talk, avoiding comparison, and traveling lightly without the emotional baggage. 

00:00 Introduction

00:48 Redefining Yourself in Sobriety

01:10 The Impact of Alcohol on Self-Identity

01:36 Personal Journey and Inspiration from AJR

12:28 The Importance of Positive Self-Talk

17:52 Daily Affirmations and Self-Worth

18:17 The Power of Choosing Again

18:39 Overcoming Comparison

21:56 Understanding Your Personality

24:38 Exploring Astrology and Personality Tests

26:35 Travel Lightly: Letting Go of Baggage

32:35 Embracing Your Authentic Self

33:57 Closing Remarks and Resources CLICK HERE to listen to episode 29 - Inner Critic

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Sara and Heather share all about meditation and its transformative effects. Discussing the history, benefits, and practical tips for incorporating meditation into daily life. Useful strategies are also given to make meditation more accessible, even for those with busy minds. Heather & Sara also emphasize the role of meditation in stress reduction, self-awareness, and emotional regulation, particularly in supporting an alcohol-free lifestyle.

00:00 Introduction to the Podcast

00:39 The Power of Meditation

01:06 Celebrity Influence on Meditation

01:59 Personal Meditation Journeys

08:15 The Science Behind Meditation

10:10 Meditation and Brain Health

18:42 Meditation and Alcohol-Free Living

20:20 Addressing Alcohol Triggers

20:58 Improving Self-Awareness

22:51 Enhancing Emotional Regulation

25:58 Fitting Meditation into Your Day

31:04 Simple Meditation Techniques

35:13 Categorizing Your Thoughts

38:08 Challenge and Social Media Engagement

38:38 Conclusion 

Want to try out the Unplug app for 30 days? CLICK HERE to check it out. 

Cited Sources:

https://www.hellomyyoga.com/blog/facts-about-meditation/

https://www.thegoodbody.com/meditation-facts/

https://mindfulnessbox.com/interesting-facts-about-meditation/

https://www.onlinepsychologydegree.info/amazing-facts-about-the-science-of-meditation/

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

It's the 30th episode of the No More Wasted Days podcast!! Sara and Heather share their journeys and success of staying sober while traveling. They share their personal stories, and offer tips and strategies for staying alcohol-free during vacations and trips. The discussion covers various aspects of sober traveling, from creating an alcohol-free bucket list to setting clear intentions, and the value of having support systems in place.

00:00 Welcome to the No More Wasted Days Podcast!

00:37 Celebrating Milestones and Listener Appreciation

01:39 Life Updates and Personal Reflections

02:00 Navigating Social Situations Without Alcohol

04:02 Observations and Experiences in a Small Town

05:48 Discovering Non-Alcoholic Beverages

10:32 Traveling Without Alcohol: Success Stories

16:50 Reflecting on a Sober Trip

17:45 Managing Short Trips with Family

18:42 Challenges of Flying Sober

21:05 Tips for Alcohol-Free Travel

22:23 Creating an Alcohol-Free Bucket List

24:25 Setting Intentions and Boundaries

27:16 Building a Sober Travel Toolbox

33:10 Final Thoughts and Community Support

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Sara and Heather celebrate Sara's five-year alcohol-free anniversary. After recapping personal milestones like birthdays and Mother's Day, Sara shares five valuable lessons she'd tell her past drinking self, such as recognizing the hidden stress alcohol causes and understanding its addictive nature. Together, they emphasize the possibilities and joys of an alcohol-free life, offering hope and inspiration to listeners.

00:00 Welcome & Personal Updates: Celebrations and Reflections

00:52 Discussing Sober Birthdays and Mother's Day Experiences

05:00 Introducing the Daymakers Community

05:43 Celebrating Five Years Alcohol-Free: A Personal Journey

06:49 Adding to the Flock: A Unique Anniversary Celebration

08:39 Advice to My Drinking Self: Reflecting on Five Years of Sobriety

18:28 Meet Heather: Your Guide to Joy and Freedom

19:20 Five Life-Changing Insights for My Past Drinking Self

19:39 #1: The Truth About Being 'Tired'

21:59 #2: Finding Patience and Reducing Stress Without Alcohol

25:21 #3: Rethinking Alcoholism and Addiction

28:33 #4: Embracing Fun and Freedom in Sobriety

31:13 #5: Building a Dream Life Beyond Alcohol

32:55 Inspiring Final Thoughts and Community Encouragement

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, hosts Sara and Heather dive into the concept of thought work, providing insights into understanding and managing the inner critic. Heather shares her personal milestones and discusses how inner voices shape our behavior. Strategies to externalize and reframe negative thoughts are explored, alongside a discussion on the impact of quitting alcohol on mental health. They highlight the importance of kindness and non-judgment towards oneself, and introduce exercises to foster a more positive, compassionate self-dialogue.

00:00 Welcome to No More Wasted Days!

00:48 Life Updates and Celebrations

03:06 Exploring Thought Work and the Inner Critic

03:57 Unpacking the Inner Critic

05:36 The Journey of Quitting Drinking

14:39 Engaging with the Daymakers Community

16:14 Rewiring Our Brains: Thought Work in Action

24:36 Concluding Thoughts and Next Steps

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Sara is taking you behind the scenes of her brother-in-law’s wedding, and sharing the real, sometimes awkward, sometimes empowering moments that come with showing up alcohol-free at big social events.

From facing the “no mocktail” disappointment at the bar to stepping onto the dance floor without liquid courage (and realizing nobody’s actually watching you), Sara unpacks three personal stories that each reveal a powerful strategy for navigating social gatherings with confidence and joy.

You’ll also hear how observing drunk guests held up a mirror to her old self, and why that reflection left her feeling nothing but gratitude.

If weddings, parties, or social events still make you nervous on your alcohol-free journey, this episode will leave you feeling grounded, prepared, and totally capable.

✨ You’ll learn:

• How to handle limited drink options (and why it’s worth bringing your own NA stash).
• What to do when the dance floor feels intimidating.
• How visualization can make socializing sober feel easier.
• The mindset shift that turns “missing out” into deep appreciation.
• Four big-picture strategies for every event:

1. Have a plan for how you’ll respond when offered a drink.
2. Stay connected with a sober buddy or accountability partner.
3. Set time boundaries — you don’t need to stay till 2 a.m.
4. Plan next-day self-care to reinforce your alcohol-free win.

💡 Whether you’re attending a wedding, a work party, or a weekend dinner with friends, Sara’s insights will help you walk in with confidence — and wake up the next morning proud, clear, and hangover-free.

🎧 Mentioned in this episode:

• Free Alcohol-Free Checklist - CLICK HERE to download your guide to the essential tools and strategies that make alcohol-free living easier.

💬 If this episode resonated with you: Leave a rating or review on Apple Podcasts or Spotify. It's one of the easiest ways to support the show!

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🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward.

👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media:

IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Sara and Heather get to talk with guest Sarah Rusbatch, Sarah is the author of the best selling book “Beyond Booze, How to create a life you love Alcohol Free’, a multi-award winning Health and Wellbeing Coach, an accredited Grey Area Drinking Coach, a menopause coach and a Key-Note speaker sharing her journey to Sobriety and impact of alcohol on mental health to global audiences. Sarah works tirelessly to support women all over the world to create and live their best lives as they age.

Sarah shares her personal journey from starting to drink at 14 in England to becoming a heavy drinker in her adult life and how moving to Australia with two young children led her to use alcohol to cope with loneliness, boredom, and stress. After numerous attempts, Sarah fully embraced sobriety in 2019, retrained as a coach, and wrote 'Beyond Booze: How to Create a Life You Love, Alcohol-Free.' The book, aimed at midlife women, focuses not on sobriety for its own sake but on building a fulfilling life without alcohol. Sarah's story struck a chord with thousands of women, leading her to support others in navigating midlife without alcohol. The episode also addresses the challenges of menopause and alcohol, societal pressures, and the importance of self-advocacy in healthcare.

00:00 Welcome to No More Wasted Days

01:03 Celebrating Sobriety and Empowering Midlife Women

02:55 The Journey to Sobriety: A Personal Story

05:55 The Impact of Alcohol on Life and Relationships

10:45 From Personal Transformation to Helping Others

13:26 Deep Dive into 'Beyond Booze': Themes and Insights

22:05 Navigating Perimenopause Without Alcohol

34:10 Closing Thoughts and Resources

Please go follow Sarah on social media:

CLICK HERE to follow her on instagram.

If you’re ready for more support from Sarah, check out all of her material and learning tools on her website – CLICK HERE to head to her website. And CLICK HERE to join Sarah Rusbatch's Facebook Community 

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss the concept of the 'sobriety toolbox’. They offer listeners a comprehensive guide to resources and strategies that support sobriety. They discuss personal experiences and emphasize the importance of community, routines, hobbies, and self-care practices that aid in managing cravings and maintaining an alcohol-free lifestyle. Additionally, they share insights on how to create a personalized sober toolkit, highlighting the role of therapy, gratitude, tracking apps, and social media in their sobriety journeys. 

00:00 Welcome & Introduction to the Sobriety Toolbox

01:27 Personal Check-ins and Sobriety Journeys

08:37 Exploring the Sobriety Toolbox: Definitions and Personal Stories

11:18 Building Your Sobriety Toolbox: Practical Tips and Strategies

16:09 The Power of Community in Sobriety

19:09 Journaling, Mantras, and Affirmations: Essential Tools for Sobriety

19:58 Harnessing Gratitude to Shift Your Mindset

20:35 Diving Deep into Journaling Practices

22:34 Exploring Hobbies for a Fulfilling Life

24:55 Building Your Sober Toolbox: Apps and Trackers

26:36 Establishing Routines for Success

31:21 Expanding Your Sober Toolbox: Therapy and Screen Time Management

34:32 Wrapping Up: Your Personal Sober Toolbox

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara and Heather celebrate Heather's three-year alcohol-free anniversary. Heather reflects on her sober journey, including her decision to quit drinking, the challenges of the first few days, and the importance of support systems like therapy and sober communities. She also shares her battle with breast cancer during early sobriety. Heather reveals three key lessons learned from her sobriety: alcohol and addiction are boring, deciding to quit is the hardest part, and the significance of self-discovery. The episode closes with encouragement for listeners to seek support and self-improvement.

00:00 Welcome to No More Wasted Days

00:58 Heather's Hilarious Restroom Key Story

02:44 Celebrating Sobriety and the Joys of Sober Birthdays

05:04 Join the Daymakers Community: A Call to Action

05:54 Heather's Journey to Sobriety: The Early Days

12:38 The Battle with Breast Cancer and Sobriety

20:27 Three Key Lessons from Heather's Sobriety Journey

26:15 Wrapping Up: The Power of Community and Self-Improvement

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of The No More Wasted Days Podcast, hosts Sara and Heather explore the concept of alcohol labels, particularly challenging the stigma of being called an alcoholic. They introduce alternative terms such as sober, alcohol-free, in recovery, and Cali sober, emphasizing personal choice in how one identifies their relationship with alcohol. They discuss the significance of recognizing alcohol use disorder (AUD) as a more modern and less stigmatizing term than alcoholic. They also touch on the fluidity of recovery and the openness to change how one identifies with their alcohol use over time. 

00:00 Welcome & Introductions: Meet Your Hosts Sara and Heather

04:49 Revisiting the Term 'Alcoholic': A Deep Dive

08:24 Exploring Alcohol Use Disorder (AUD) and Its Impacts

14:36 Personal Reflections: Identifying with AUD

19:13 Understanding Alcohol Use Through the DSM-5

21:38 Exploring Sobriety Terms: From Alcohol-Free to Recovery

22:07 The Journey of Embracing 'Alcohol-Free'

23:12 Understanding 'In Recovery' and Its Personal Journey

24:12 Navigating the 'Cali Sober' Lifestyle

28:55 Transitioning to a Book Club Discussion

30:10 Empowerment in Sobriety: Choosing Your Identity

34:08 Communicating Your Sobriety Journey to Others

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Sara and Heather discuss the topic of rediscovering yourself after quitting drinking. They discuss how alcohol can cloud one's true identity, leading individuals to question who they are without it. They highlight the science behind why people feel low after quitting due to dopamine depletion and how this affects motivation and pleasure. The episode offers three approaches to finding oneself again, including understanding and managing the ego, breaking free from the comparison trap, and a unique exercise to help listeners identify their true selves. The hosts emphasize the ongoing nature of self-discovery and the importance of embracing this process, encouraging listeners to participate in the community and coaching for further guidance.

00:00 Welcome & Introduction to Finding Ourselves After Ditching Alcohol

01:40 The Journey of Self-Discovery Without Alcohol

03:32 Understanding the Impact of Alcohol on Identity and Health

10:04 Exploring the Ego in Our Alcohol-Free Lives

19:29 The Journey of Self-Discovery and Sobriety

19:31 Navigating Ego and Self-Reflection

21:17 Embracing Curiosity and Continuous Learning

23:27 Confronting Comparison and Cultivating Joy

28:58 Rediscovering Your True Self Through Reflection

37:37 Closing Thoughts and Community Engagement

Do this activity that Sara went through at the end of the episode to help find your true identity as a non-drinker.

• Picture yourself all alone.
  • What do you choose to do?
  • Start creating time to do those things again
• Picture yourself as a child/teenager
  • What did you love to do when you were alone.
  • Make time for that again
• Close your eyes and think of a time you felt immense joy all on your own.
  • What were you doing?
  • Can you do that again?

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Sara and Heather dive into the topic of grieving your drinking self, a concept many might not anticipate when embarking on an alcohol-free journey. They share their personal experiences and struggles with letting go of their past selves who engaged in drinking, discussing how this process involves navigating through the five stages of grief: denial, bargaining, depression, anger, and finally acceptance. The episode serves as a continuation of their grief series, aiming to shed light on the emotional challenges of quitting drinking and finding peace in acceptance of a new, alcohol-free identity.

00:00 Welcome to No More Wasted Days: Continuing the Conversation on Grief

00:51 The Personal Journey: Grieving Our Drinking Selves

01:01 Introducing the Daymakers Community: Your Support Network

07:39 The Five Stages of Grief and Your Drinking Self

26:52 Navigating the Journey Together: Community and Support

27:21 Wrapping Up and Where to Find Us

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss the complex subject of grief. They approach this heavy topic with a focus on educating listeners on how to 'spiral up' and use understanding of grief to ease its burden. Heather & Sara offer personal experiences with grief, including the loss of loved ones and the unique grief of losing a pet. They explore the definition of grief, its impact on the brain, and its potential to drive individuals towards addictive behaviors, emphasizing the importance of staying alcohol-free during such times. The episode covers the concept of grieving one’s 'drinking self' as part of recovery. They also touch on the five stages of grief, providing insight into each stage and offering advice on how to support others going through loss. The hosts share stories from their lives to illustrate how grief has affected them and how being alcohol-free has allowed for healthier processing of loss.The episode concludes with a reminder that grief is not linear and stresses the importance of compassion and self-care.

00:00 Welcome to No More Wasted Days: Spiraling Up Instead of Down

01:35 Lightening the Mood with Corny Jokes

02:09 Navigating the Teenage Brain and Parenting Challenges

04:17 Understanding and Managing Grief

06:18 The Impact of Grief on the Brain and Addiction

07:17 Personal Stories of Grief and Sobriety

14:47 Grieving the Loss of a Pet and Finding Comfort

17:42 The Five Stages of Grief Explained

20:28 Supporting Others Through Grief and the Importance of Community

25:14 Wrapping Up: Grief, Sobriety, and the Daymakers Community

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Want to join the 30 Day Alcohol Free Challenge?? CLICK HERE and join us.  We start on April 1st.  I hope to see you there!

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In this episode of The No More Wasted Days Podcast, hosts Heather and Sara explore the essential topic of setting and maintaining personal boundaries, especially in the context of an alcohol-free lifestyle. They delve into how boundaries are crucial for personal well-being and relationships, while discussing the common challenges, like fear of conflict or desire to please others, that make setting boundaries hard. The importance of clear, kind, and honest communication when enforcing boundaries is emphasized, alongside practical tips, such as using the 'B-I-F-F' method (Brief, Informative, Friendly, and Firm) to communicate more effectively. The hosts share personal experiences and insights on overcoming the difficulties of boundary-setting, and encourage listeners to reflect on their values and non-negotiables to establish healthier boundaries. Additionally, they touch on the role of sobriety in enhancing self-awareness and the capability to maintain boundaries. The episode also highlights resources available for further support, including the 'Daymakers' community and a 30-day alcohol-free challenge.

00:00 Welcome to the No More Wasted Days Podcast!

00:37 The Importance of Boundaries in Life and Sobriety

03:53 Understanding What Boundaries Are and Aren't

06:14 Personal Stories on Setting Boundaries

10:37 The Challenge of Setting Boundaries with Family

11:00 Boundaries, Control, and Self-Discovery

20:31 Practical Tips for Communicating and Enforcing Boundaries

32:56 Reflecting on the Journey and Looking Ahead

And as mentioned in the episode. CLICK HERE to listen to Episode 11 where we chat all about values!

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara is joined with a guest host - her husband, Ryan. They discuss their journey to sobriety as a couple. They share insights into their personal experiences with alcohol, how quitting drinking has changed their lives, impacted their parenting, and strengthened their relationship. Ryan touches upon his drinking history, reasons for deciding to quit alcohol, and the positive outcomes since making that choice. This episode serves as an in-depth look at the challenges and benefits of giving up alcohol from the perspective of a couple who decided to embark on this journey together.

00:00 Kicking Off with a Special Guest: Sobriety and Partnership

01:45 Join the Alcohol-Free April Challenge!

03:16 Ryan's Journey to Sobriety: A Personal Tale

12:19 The Power of Quitting Together: A Couple's Perspective

16:06 Life After Alcohol: Building Dreams and Houses

19:27 Reflecting on Past Drinking Habits

21:08 The Fear of Losing Fun in Sobriety

22:10 First Sober Camping Experience: A New Perspective

24:43 Overcoming Cravings and Embracing an Alcohol-Free Life

29:58 The Importance of Community Support in Sobriety

32:25 Parenting Without Alcohol: Challenges and Realizations

36:24 Wrapping Up

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Want to join the 30 Day Alcohol Free Challenge?? CLICK HERE and join us.  We start on April 1st.  I hope to see you there!

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

Sara and Heather dive into the effects of alcohol on the brain and body, aiming to empower listeners on their alcohol-free journey with science based insights and practical tips. They discuss various chemicals like GABA, dopamine, and endorphins, which are affected by alcohol consumption, presenting the impact on the body's systems and simulating the 'buzz'. Additionally, they offer strategies for recreating these effects in healthier ways. 

00:00 Introduction and Episode Overview

00:59 Understanding the Buzz from Alcohol

01:50 Life Updates and Personal Stories

03:29 Joining the Daymakers Community

03:49 The Science Behind the Buzz

05:51 Effects of Alcohol on the Brain

11:17 The Role of Dopamine in Drinking

14:40 The Impact of Endorphins

18:41 Rebuilding and Supporting Brain Health

22:51 Stress Reduction Techniques and Dopamine

23:27 Natural Ways to Boost Dopamine

24:48 Dance Your Way to Happiness

25:18 The Power of Exercise and Stretching

25:49 The Magic of To-Do Lists

28:33 The Role of Serotonin in Confidence

29:14 Boosting Serotonin Through Socializing and Self-Care

31:55 The Euphoria of Endorphins

33:11 Natural Ways to Boost Endorphins

33:11 The Power of Laughter and Music

37:03 The Joy of Tattoos and Spicy Food

40:34 Conclusion: Taking Care of Your Mental and Physical Health

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Want to learn more about journaling in your alcohol free journey?  CLICK HERE to listen to Ep. 13: Journaling to Support Your Alcohol Free Journey.

Want to learn more about managing stress on your alcohol free journey?  CLICK HERE to listen to Ep. 9: Managing Stress without Alcohol

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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

👉 Join the 30 Day Hype Human Reset Challenge (starting October 1st!) and get coaching, accountability, and community support. CLICK HERE to learn more and sign up. In this episode, I’m joined by my friend Bethany Judy, certified health coach, activist, and founder of The Hype Human. Bethany has been alcohol-free for over 7 years, and today she opens up about her sobriety story, the realities of quitting drinking, and how our relationship with food, body image, and self-worth can shift along the way.

We dive into:

• Bethany’s journey to sobriety and the turning point that changed everything
• Why quitting alcohol doesn’t always equal weight loss (and what to focus on instead)
• The role of mindset, self-compassion, and community in building lasting change
• How to move past “the f-it’s” and reset when you fall off track
• The difference between health at every size vs. toxic diet culture — and how to find your personal definition of health

Bethany also shares details about her upcoming program, the 30 Day Hype Human Reset Challenge, which is designed to help you set realistic goals, build habits that stick, and find a supportive community while doing it.

👉 Join the 30 Day Hype Human Reset Challenge (starting October 1st!) and get coaching, accountability, and community support. CLICK HERE to learn more and sign up.

And be sure to follow Bethany on IG: @bethanyvibes_af and @thehypehuman If you’ve ever wondered what comes after quitting drinking, how to truly care for your body and mind without restriction or shame then  this episode will give you hope, tools, and inspiration.

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🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward.

👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/

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Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media:

IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: www.facebook.com/NoMoreWastedDaysOfficial

In this episode of the No More Wasted Days podcast, Sara and Heather delve into the world of socializing without alcohol. Sara shares updates on moving out of her house in Oregon and the challenges involved, including a significant plumbing repair. The conversation shifts to strategies and insights on maintaining a social life without alcohol, addressing common concerns such as fear of missing out and social anxiety. Heather shares her experiences and tips for finding sober communities and creating fulfilling, alcohol-free social experiences. They discuss the importance of finding new hobbies to meet people and stay engaged, sharing personal stories and practical tips for navigating social situations without relying on alcohol. 

00:00 Introduction and Invitation to the Daymakers Community

01:23 Sarah's Moving Updates and Challenges

04:25 Heather's Health and Personal Updates

05:21 One-on-One Coaching Invitation

05:51 Sober Socializing: Experiences and Fears

10:24 Societal Norms and Expectations about Alcohol

13:52 Practical Strategies for Sober Socializing

17:05 Exploring Sober Retreats and Visualization Techniques

18:02 The Power of Mocktails and Social Comfort

19:10 Promotion of Daymakers Coaching and Show Notes

19:32 Discovering New Hobbies and Socializing Without Alcohol

19:53 Rekindling Old Hobbies and Joining Community Choirs

22:31 Exploring Outdoor Activities and Creative Pursuits

22:58 Engaging in Fitness Activities and Online Workshops

25:02 Joining Local Communities and Exploring New Interests

30:20 Emphasizing Self-Care and Mental Health

31:22 Wrapping Up and Encouraging Podcast Reviews

Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

Want to check out the sober adventure retreat that Sara mentioned? CLICK HERE to follow Your Sober Pal Adventures which was founded by Laura at @yoursoberpal

Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of The No More Wasted Days podcast, Sara and Heather discuss the importance of managing cravings in one's alcohol-free journey. They provide tips for managing cravings in the short and long run, stressing the significance of maintaining daily routines, practicing mindfulness and meditation, maintaining a nourishing diet, staying physically active and nurturing positive thinking through practices like gratitude and affirmations. They also touch upon the use of social support, life coaching, therapy and community engagement in dealing with cravings. Lastly, they highlight the role of continuous personal and emotional growth in sustaining an alcohol-free lifestyle.

00:00 Introduction and Welcome

00:37 Discussing Cravings in Alcohol-Free Journey

01:18 Reflecting on February and Sober Super Bowl

02:56 Sober Valentine's Day Experiences

04:36 Invitation to the Day Makers Community

05:22 Managing Cravings: Short-Term Strategies

05:51 Understanding the HALT Method

11:07 The Role of Non-Alcoholic Drinks in Managing Cravings

13:56 Thinking Through the Drink: Playing the Tape Forward

16:16 Procrastinating the Drink: A Simple Yet Effective Strategy

18:43 Invitation to Check Out the Show Notes

19:19 The Importance of Vetting Your Coach

19:51 Reflecting on the Alcohol-Free Journey

20:11 Taking Care of Your Mind, Body, and Emotional Health

21:17 Grounding Techniques for Cravings

23:15 The Importance of Routines

25:25 The Power of Meditation

28:20 Nutrition and Movement for a Healthy Body

30:56 Creating Healthy Thought Patterns

34:06 Conclusion: Embracing the Alcohol-Free Lifestyle

34:15 Building a Larger Support System

35:09 Adding Workshops or Retreats to Your Journey

If you want to take a deeper dive into learning about routines, CLICK HERE to listen to Episode 6 all about routines in your alcohol free journey.  (This link is for Apple Podcasts, but you can find this episode wherever you listen to podcasts.)

Want to learn more about affirmations and practicing gratitudes? CLICK HERE to liisten to Episode 10 - The Mindset of a Non-Drinker  (This link is for Apple Podcasts, but you can find this episode wherever you listen to podcasts.)

Lastly, you can try out the Unplug App for 30 days using this friends and family link from Heather and Sara to you. CLICK HERE to check it out.

Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

Want to check out the sober adventure retreat that Sara mentioned? CLICK HERE to follow Your Sober Pal Adventures which was founded by Laura at @yoursoberpal

Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach

In this episode of No More Wasted Days Podcast, Heather and Sara dive into a discussion around trauma. They talk about various types, symptoms and manifestations of trauma including physical, mental, emotional, environmental, and more. The episode further explores different ways to cope with trauma like practicing mindfulness, maintaining routines, spending time with supportive friends and family, therapy, and a cognitive behavioral technique called STOP.

They also remind their audience about the importance of avoiding substances while dealing with trauma and suggest some useful resources for trauma survivors.

00:30 Introduction and Welcome

00:44 Join the Daymakers Community

01:30 Personal Stories and Updates

03:39 Moving and Coping with Stress

06:45 Understanding Trauma

07:57 Types and Symptoms of Trauma

16:06 Coping with Trauma

24:11 STOP: An Emotional Regulation Technique

29:51 Conclusion and Farewell

Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.

Follow the podcast on Social Media:

IG: @nomorewasteddays.pod

Follow Sara on Social Media: IG: @no_more_wasted_days

TikTok: @no_more_wasted_days

Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial

Follow Heather on Social Media: IG: @accordingtohpg

TikTok: @thealcoholfreecoach