This is the No More Wasted Days Podcast. I'm your host - Sara Kaufman-Bradstreet.
Grab your favorite NA drink, and listen as we share vulnerable stories so you never feel alone on your alcohol free journey, and gain insights from us as we breakdown our most used tips and strategies that have kept us alcohol free. It’s time to break free from wasting any more of your days to the drinking/blackout/hangover cycle.
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Ep. 154: What Happens to Your Body in the First 10 Days Without Alcohol
Épisode 158
mardi 6 janvier 2026 • Durée 17:50
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.
🔑 Key Takeaways:
✅ 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
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.
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.
Key Takeaways from This Episode
A Question to Sit With
Join the Dry January Experience
Ep. 144: Transfer Addiction Explained: What Happens After You Quit Drinking
Épisode 148
mardi 28 octobre 2025 • Durée 27:24
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.
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
📚 Resources & Further Reading: Transfer Addictions, Dopamine, and Recovery
🧘♀️Books to Read to Further Your Knowledge on this Topic
Ep. 54: Why One Drink is Too Many: The Real Deal on Moderation
Épisode 58
vendredi 25 octobre 2024 • Durée 18:25
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:
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.
Societal Norms and Pressure – Alcohol’s presence in social settings creates pressure to drink “normally,” often prompting people to attempt moderation to fit in.
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.
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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Ep. 53: Chasing the Buzz - How Dopamine Fuels Addiction
Épisode 57
mardi 22 octobre 2024 • Durée 30:57
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
Ep. 52: The Mindset Hacks That Make Staying Alcohol Free Feel Easy
Épisode 56
vendredi 18 octobre 2024 • Durée 19:18
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:
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.
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.
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!
Ep. 51: Conquering People Pleasing in Your Alcohol Free Life
Épisode 55
mardi 15 octobre 2024 • Durée 39:16
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.
Ep. 50: Transforming Boredom into Purpose in Your Alcohol Free Journey
Épisode 54
vendredi 11 octobre 2024 • Durée 15:44
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:
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.
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.
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.
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.
Ep. 49: Five Daily Habits to Support Your Alcohol Free Journey
Épisode 53
mardi 8 octobre 2024 • Durée 39:35
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.
Ep. 48: Stop Waiting for a Rock Bottom
Épisode 52
vendredi 4 octobre 2024 • Durée 12:46
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. for all the details.
Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. to start working with Heather today.
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.
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.
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
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.
************************************************
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
Follow Sara on Social Media:
IG: @no_more_wasted_days
Follow Heather on Social Media:
IG: @theheatherleecollective
TikTok: @thealcoholfreecoach
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!
************************************************
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
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.
************************************************
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
Follow Sara on Social Media:
IG: @no_more_wasted_days
Follow Heather on Social Media:
IG: @theheatherleecollective
TikTok: @thealcoholfreecoach
************************************************
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
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.
************************************************
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
Follow Sara on Social Media:
IG: @no_more_wasted_days
Follow Heather on Social Media:
IG: @theheatherleecollective
TikTok: @thealcoholfreecoach
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