Hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life.
No Alcohol Needed (formerly Through the Glass Recovery) is a podcast for anyone who is considering or has chosen an alcohol-free life and wanting more from life than just “not drinking.” Hosted by Julie Miller and Steve Knapp, certified alcohol-free life coaches, the show features honest, thoughtful conversations about the inner work that actually makes life feel better.
Together, they explore topics like shame, anxiety, difficult relationships, emotional regulation, identity, and the patterns that keep people stuck in a life that feels empty. These are conversations about building emotional skills, self-trust, and a life that feels meaningful and fulfilling without alcohol.
Whether you are sober-curious, newly alcohol-free, or years into sobriety and still asking “now what?”, this sobriety podcast offers honest conversation and real life lessons learned, mixed with expert insights and perspective shifts to help you move beyond coping and toward thriving in a life that feels genuinely good.
Julie Miller is the founder of Create a Life So Full, a coaching practice focused on emotional resilience and living alcohol-free. Learn more at https://createalifesofull.com
Steve Knapp is a sobriety and men's mental health advocate. Get to know him at https://www.facebook.com/steve.knapp.39
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190 | Why People Relapse After Years of Sobriety (And What to Watch For)
Season 4 · Episode 190
Sunday, April 26, 2026 • Duration 53:44
Why do people go back to drinking after years without alcohol?
And more importantly… would you see it coming if it were happening to you?
In this episode, we’re talking about what actually leads to relapse after long-term sobriety. Not the obvious moments, but the harder to notice patterns that build over time.
If you’ve ever wondered:
“Could this happen to me?”
“Why does sobriety still feel hard sometimes?”
“Am I missing something?”
This conversation is for you.
We break down the early signs most people don’t recognize, what tends to slip first, and why “just not drinking” isn’t enough to make this sustainable long-term.
This isn’t about fear. It’s about awareness—and learning how to stay connected to your life so you don’t feel pulled away from it.
What You’ll Hear in This Episode
Why relapse after years doesn’t come out of nowhere
The subtle signs that things are starting to drift
What often goes missing in long-term sobriety
Why life can start to feel flat again
What sustainable sobriety actually looks like
—
Resources & Support
Join our weekly Zoom meeting (safe, supportive, not AA):
https://noalcoholneeded.net/meeting-faqs/
Get to know the people behind the voices of No Alcohol Needed:
189 | Learn to Forgive Yourself (Even If You Think You Don’t Deserve It)
Season 4 · Episode 189
Monday, April 20, 2026 • Duration 01:03:40
If you’re stuck replaying things you’ve done in the past…
Feeling like you don’t deserve the life you have now…
Or wondering if you’ll ever be able to truly move forward…
This episode is for you.
Shame has a way of lingering long after the drinking stops. It shows up as self-doubt, disconnection, and the lingering belief that you’re not worthy of happiness.
In this conversation, we break down what it actually looks like to learn to forgive yourself - without pretending the past didn’t happen, and without getting stuck in it forever.
In this episode, we cover:
Why shame feels so heavy and hard to let go of
The critical difference between guilt and shame
Why keeping your past hidden makes things worse
What self-forgiveness actually looks like in real life
How to stop punishing yourself and start moving forward
180 | Are Social Media and AI Destroying Personal Connection?
Season 4 · Episode 180
Monday, February 16, 2026 • Duration 54:28
Social media affects mental health more than most of us realize. And now that AI-generated content is everywhere, it’s becoming harder to tell what’s real, what’s performative, and what’s draining us.
In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Robbie Pike and Kristyna Holler for a candid conversation about loneliness, doom scrolling, AI content, and what real connection actually looks like in an alcohol-free life.
If you’ve ever:
Scrolled for “just a few minutes” and felt worse after
Compared yourself to someone online and felt inadequate
Gotten angry in a comment section
Felt strangely lonely after spending hours on social media
Wondered whether AI is changing how we relate to each other
This conversation is for you.
We talk about how social media affects mental health, how AI is reshaping authenticity online, and why so many people feel more disconnected than ever - even while constantly “connected.”
And most importantly, we talk about how to protect real human connection in a world that keeps pushing us toward screens.
Whether you’re sober, sober-curious, or simply trying to build a healthier emotional life, this episode will challenge how you think about social media and connection.
At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life.
We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from.
E90: Emotional Intelligence and Addiction: Everything You Need To Know
Season 2 · Episode 90
Monday, May 27, 2024 • Duration 44:59
Emotional intelligence (or "EQ") is the ability to perceive, interpret, demonstrate, control, evaluate, and use emotions. Described this way, it's easy to see the link between emotional intelligence and addiction. Dealing with challenging emotions is the number one cause of relapse, and for many of us who struggle with addictive behaviors, we never developed the skillset necessary to cope with these emotions in healthy ways.
We've invited Nick (The People DisPleaser); Mike, founder of Sober Press, and sober author Ginelle to share what they've learned about emotional intelligence. Anyone who is actively in recovery from addiction knows they need to develop their EQ. Listen to this podcast episode all about the value of emotional intelligence, and how to develop the skills and mindset necessary to stop the emotional struggle.
In this episode:
Learning to recognize feelings and emotions
How Atlas of the Heart by Brene Brown helped us learn to name emotions
Using somatic exercises to develop intuition, aligning the heart and the mind
Finding the courage to learn and practice vulnerability
The value of talking to others, either in the recovery community or in counseling
Kindness and honesty as emotional skills
How our natural reactions evolve over time
Recognizing the physiological and emotional value of crying
Learning to allow feelings to be exactly what they are
How feelings and emotions are influenced by others
the 5 parts of emotional intelligence
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This week’s podcast guests are:
Let’s connect!
E89: Cognitive Dissonance and Addiction: Changing the Narratives About Alcohol
Episode 89
Monday, May 20, 2024 • Duration 45:34
When your subconscious, underlying beliefs conflict with what you've learned to be actually true (cognitive dissonance), it becomes very difficult to permanently overcome addiction. But what does that mean? How does it work? And most importantly, how do you fix it?
In this sobriety podcast episode, we've invited Angie B, director of Peer180 RCO in Grand Junction, CO, and Matt, co-creator of The Mocktails Made Us, to share their experiences with rewriting old narratives surrounding alcohol. They share what beliefs they used to carry, and how they've worked to rewrite them, so that they can thrive in long-term sobriety.
Changing it up - using skills learned from trauma to serve others
Allowing others to share their perspectives and differing beliefs
Breaking out of societal norms
The belief that drinking is what you're "supposed to do"
Asking for help - it's not weak!
Expressing emotions, even when you were taught not to
Understanding the link between cognitive dissonance and addiction
Reframing conflict to be something you welcome, instead of something you fear
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Matt is one-half of "The Mocktails Made Us" duo alongside his girlfriend, Brittany. As an alcohol-free couple living in Las Vegas, they advocate for the benefits of an alcohol-free lifestyle, proving that if they can avoid alcohol in "Sin City," it's possible anywhere.
Let’s connect!
E88: Grief and Alcohol: Navigating Grief in Sobriety
Season 2 · Episode 88
Monday, May 13, 2024 • Duration 50:16
Grief and alcohol don't mix. We all know this... and yet, when grief strikes, it's hard not to want to numb the pain. We get it.
In this sober podcast episode, we gathered some very special people with poignant stories together to share what they've learned about navigating grief sober. Polly has lost not one, but two husbands. Dave's step daughter passed away suddenly last year when he was 8 months sober. And Corina shares about the grief of divorce, along with the grief of losing loved ones.
Listen as they share their stories in this very honest, open conversation about why grief and alcohol don't belong together, and how to move through grief in healthier ways instead.
"The tools we use for sobriety aren't just for sobriety - they're tools for life."
In this episode:
The fear of facing grief, and how it leads to even more alcohol use
Everyone experiences grief differently, and that's okay
Drinking only postpones the feelings that eventually must be felt
Allow space for things that make you smile amidst the grief
Grieving relationships - friendships, divorce
Dealing with the anger and bitterness that come with grief
Facing the fear of the unknown after experiencing a loss
Learning to surf the waves of grief, similar to surfing the waves of cravings
Using the tools of sobriety to cope with grief in healthy ways
If you're facing tough emotions and could use some more guidance in doing it sober check out these other podcast episodes:
Let’s connect!
E87: Talking to Your Kids About Your Addiction
Episode 87
Monday, May 6, 2024 • Duration 48:10
Talking to your kids about your addiction is hard and it's scary, but it's also necessary. When you're a parent and you're working through addiction and recovery, it's a challenge to know how much to share, and how to share it, with your children. In this groundbreaking episode, we have a conversation with Matt and Rachael about how we've approached talking to our own kids - of all ages - about our recovery. This is also a very personal episode, because Julie's teenage daughter Cora joins us, to share with our listeners what it's like from her perspective.
If you've got kids, this episode is a MUST listen.
In this episode:
Preparing for the hard questions your kids WILL eventually ask you
Allowing our kids to share what they experienced, without getting defensive or upset
How sharing our experiences with alcohol can affect the decisions they make when they're confronted with it
Co-parenting with different viewpoints
Resources are available to support your kids, if you don't feel capable right now
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Matt, a 39 year old father of two from Burnt Hills, New York is14 and a half months sober. He always believed he would get sober but at the same time feared it may never come. The past five and half years have been a battle with alcohol that he wishes upon no one. Along the way he has had the constant support of his family, friends and so many he has met along the way to help him achieve sobriety. He wants to thank you all for sticking with him through all this.
Connect with Julie & Steve:
E86: Losing Friends When You Quit Drinking: Here's How to Deal
Season 2 · Episode 86
Monday, April 29, 2024 • Duration 41:38
I would love to waltz in here and tell you all your friendships are going to be even better when you get sober. Unfortunately, that's not the case. Losing friends when you quit drinking is one of those challenges that nearly everyone has to learn to cope with, and it can be a very real struggle. It's painful to lose friendships, or even to watch them change as we move into this new, alcohol free phase of our lives.
We've gathered three fantastic guests to join us on this episode, to share what they've experienced and also what they've learned. Jason (Sober Gangster); Lisa (Hart2Heart Coaching); and our good friend Monica get real about how they're navigating a whole new social experience, sans alcohol. Have a listen - you'll walk away knowing you're not alone, and with some new ideas and perspectives to help you on your own journey of sobriety.
In this episode:
How your circle shrinks as you get older, and especially in recovery - and how that's a natural process
Exploring how your standards change as you begin the work of emotional sobriety
Dealing with surface level, superficial friendships
Being intentional with where you put your energy
How to be a real friend
Navigating friendships with people who aren't sober
How to find people that are on a similar path
Surprising fact: losing friends who ARE in your recovery circles is quite common
Grieving lost friendships
How to build a core community - no matter how long you've been at this
Understanding that recovery changes us - and our friends have to learn to work through that, too
How to use the internet to find people to build connections with
Want to hear more about friendships? Check out this episode from last season!
Let’s connect!
E85: Exploring the Link Between Alcohol and Social Anxiety (And Empowering You To Overcome It!)
Season 2 · Episode 85
Monday, April 22, 2024 • Duration 44:04
When your liquid courage goes away, how do you get past the social anxiety when you get sober? First, just know you're not alone. So many people struggle with this! Remember when you walk into a situation that a lot of other people there are feeling just as awkward as you are.
We gathered some folks together who have all struggled with social anxiety, and they share their experiences and their wisdom, so hopefully you walk away with some more confidence and a deeper understanding of what it takes to move through social anxiety without alcohol. Join us as we chat with Robbie (host of Golden Hour Adventures podcast); Gina (also known as rapper Modern Day Monk); and Through the Glass regular Matt, as we wade into all those feelings of awkwardness and insecurity.
"The only way to get comfortable doing things sober... is to do things sober."
In this episode:
Actionable tips to help you change your thought patterns in social situations
How some of our guests made social anxiety go away completely
Learning to make friends in sobriety
Recognizing (and learning) your lacking social skills
How to embrace the awkward
Insecurity about appearance
How Covid affected drinking, sobriety, and social interactions
Overcoming the cycle of anxious thoughts
Anxiety over how people are going to react to your decision to stay sober
Facing the fear by pushing through it
Letting people get to know the new, sober version of you
Connection and vulnerability are the key to social anxiety (I mean, aren't they basically the key to everything?)
Most people aren't hyper aware of others. I promise.
Getting comfortable with yourself will give you the confidence to be comfortable with others
Let’s connect!
E84: How To Stay Sober When Your Spouse Still Drinks
Season 2 · Episode 84
Monday, April 15, 2024 • Duration 53:11
Is it possible to stay sober, when your spouse still drinks? This is one of the most common challenges our listeners have shared with us, so we've rounded up some guests to share their experiences with it. Of course, the answer is very personal and unique to your situation. But we hope that with some added perspective, maybe you'll find some tips and tools to navigate this situation in your home, if it's one you are struggling with.
Join us as we chat with Kate (Walking The Straight Line), Jordana (Executive Director of a healthcare organization) and Through the Glass regular Sherralynn about how our partner's drinking has affected our sobriety, and how we've learned to handle it.
In this episode:
Understanding that you aren't the problem - it's not your fault
Codependency and enmeshment, and how they affect our marriages
You can't fix or save anyone, no matter how much you love them
After spending 20 years in a destructive cycle of alcohol use, Matt had his last drink on New Year's Eve 2022, initially committing to a dry January. Feeling great thereafter, he decided to embrace an alcohol-free lifestyle permanently. Join Matt and Brittany on their journey @themocktailsmadeus on Instagram and on their "The Mocktails Made Me" podcast at https://rss.com/podcasts/themocktailmademe."
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Angie B. Grew up in Detroit, Ml, spent 3 years in Minneapolis MN and moved to Grand Junction in 1987. She loves being in the Grand Valley-away from the cold!
Angie has a Bachelor's Degree in Operational Management. She spent 10 years working with the National Council on Alcoholism/Drug Abuse and her next 15 overseeing the Mesa County AmeriCorps Project. She started with Peer 180 Recovery Community Organization as a Board Member in 2020, Volunteered as Exec. Director Nov. 2020 and was hired as Exec. Director in May 2021. A Recovery Coach herself, she has since become an Academy Trainer in order to help others get their foot in the
door. In May 2022 Peer 180 acquired the old Union Station Building to rent and has become a Recovery Community Center.
Angie is in long term sustained recovery- 43 years and has maintained a recovery assistance home for 25 of those. Her passions are riding her Harley, her dog (Clutch), camping, organizing recovery events, helping others and developing a Flower Farm to retire to.
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Visit our website at throughtheglassrecovery.com to sign up for our weekly newsletter, and to gain access to our FREE weekly recovery meetings.
Corina is currently living her best sober life with her partner Greg and their rescue animals (2 former street cats from Egypt and a wild puppy monster from Edmonton’s SPCA). She works locally as a special education teacher and spends her free time enjoying nature walks or bike rides along the ocean or on the many trail systems nearby. Her healing journey in sobriety has come with beautiful gifts including authenticity, acceptance, compassion, and peace with others as well as herself. As the adventure continues, she gratefully looks forward with to more opportunities for discovery believing that “Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.”
Hello world!
I am Dave. After an over 20 year drinking career it was time to retire. I am growing and learning about myself everyday. Presence with family is my favorite gift recovery has given me. I didn’t know it also came with a community of beautiful people and connection. My hope is to inspire and support others with sharing my story through Instagram and fb. Follow my journey, @djsobershorts.
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Visit our website at throughtheglassrecovery.com to sign up for our weekly newsletter, and to gain access to our FREE weekly recovery meetings.
He’d like people to know that substance abuse and mental health issues do not discriminate and that if you are struggling there are people out there who want to and who will help you. Matthew Perry always said to people who are struggling “It’s not your fault”, but this Matthew believes it’s your responsibility. It’s your responsibility to acknowledge, accept and treat it every day, just like you would any other disease.
Be kind to those who are still struggling. Sobriety is hard, but it’s worth it.
My name is Rachael and I’m a proud to say I’m in long term recovery from both drugs and alcohol. My recovery date is 7/30/2017. I have chosen not to be anonymous and to use my voice and passion to help others like me find a solution. I am a harm reductionist and a certified peer support specialist in 2 states as well as recovery advocate. I am passionate about helping and inspiring others to better themselves which is why I created my page Addict with Purpose. https://www.facebook.com/addictwithpurpose/
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Visit our website at throughtheglassrecovery.com to sign up for our weekly newsletter, and to gain access to our FREE weekly recovery meetings.
At 18, I entered prison. At 19, facing a potential 10+ years for parole violation, a pivotal decision changed my life. In a jail cell on October 12, 1996, at 3 a.m., I swore off mind-altering substances. The 21st encounter with handcuffs pushed me to break free. Living clean and sober for 27 years, I’ve found genuine freedom—earned through work, willingness, and honesty. Sobriety, my most gangster feat, opens doors to a life beyond imagination. – Jason Williams aka Sober Gangster
Hi, I’m Monica! I’m 54, reside in southern New Jersey, USA, and I am over 3.5 years sober. On Dec. 31, 2019, I woke up with my last hangover. I was finally done making life harder on myself, hurting my relationships, and slowly killing myself. I’ve learned that sobriety is a never-ending
journey to becoming the person you were meant to be. It’s been incredibly hard, at times, but the gifts that sobriety have given me are much bigger than any hurdles I’ve overcome. I’ve worked to heal from my past, strengthened my relationships with my kids and husband, built a thriving massage practice, and made forever friends in recovery. I wouldn’t trade my sober life for anything.
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My name is Lisa Hart Anderson. I am a sober woman in her 5th decade reinventing her life in this beautiful world of recovery. I am a Certified Recovery Coach where my passion is to help others stay on the sober path and find joy and fun again in this new life of sobriety.
I have been married 33 years, have 3 grown sons, and embracing the empty nester world as I continue to help and encourage others. Throughout my life, I have been an educator, mentor,instructor and coach. It has always been in my heart to teach, guide and inspire with compassion and empathy.
Insta and TikTok- hart2heartcoaching
Website -harttoheart.coach.
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Visit our website at throughtheglassrecovery.com to sign up for our weekly newsletter, and to gain access to our FREE weekly recovery meetings.
My name is Gina Murillo also known as Modern Day Monk. I'm a strong woman in long term sustained recovery and I live a wonderful life as a result of that. I consider myself a vibe influencer, a recovery rapper, and recovery speaker. I teach Muay Thai kickboxing and train Brazilian Jiu-jitsu at the best gym in Grand Junction called Grand Valley Brazilian Jiu-jitsu. I'm also a full time student at Colorado State University and spend my free time helping others in all kinds of ways. My intention is to share my experience, strength, and hope with the world to help empower those around me. You can find some of the life lessons that I have learned on my social media, as I share them to inspire others. Thank you for taking the time to check out my journey. All love.
Robbie: I started my sobriety journey due to being sick of the same old story I would put myself though. I found my cannabis and alcohol use getting worse as the years went on. I used them to cope with everything and anything. I'm now nine months sober, I couldn't be happier with my decision to take on this new journey
Matt, a 39 year old father of two from Burnt Hills, New York is14 and a half months sober. He always believed he would get sober but at the same time feared it may never come. The past five and half years have been a battle with alcohol that he wishes upon no one. Along the way he has had the constant support of his family, friends and so many he has met along the way to help him achieve sobriety. He wants to thank you all for sticking with him through all this.
He'd like people to know that substance abuse and mental health issues do not discriminate and that if you are struggling there are people out there who want to and who will help you. Matthew Perry always said to people who are struggling “It’s not your fault”, but this Matthew believes it’s your responsibility. It’s your responsibility to acknowledge, accept and treat it every day, just like you would any other disease.
Be kind to those who are still struggling. Sobriety is hard, but it’s worth it.
My name is Jordana Blesa sober 11 years. Sobriety date 12.27.12. I was born in South America (Argentina) raised in sunny California. I was born into a family of Medical Professionals who were very successful in the medical field. I struggled with school growing up and was labeled with several mental health diagnoses so I believed for a long time “I was and am a problem”. Through my journey of recovery I see that mental health is a “super power” and with the appropriate tools, resources and authentic relationships
I am more than capable and competent.
As a young adult I was home schooled and placed in sports: Gymastics and Figure Skating. I excelled at sports and travelled the world as a professional figure skating representing the USA. After several traumatic events I walked away from the sport and went down a journey of self-sabotage, self-imposed crisis and overcame all obstacles and barriers by grace. Through anger and “proving a point” I was able to obtain my Bachelors degree in business and my MBA. All my experiences have led me to work in the behavioral health field. I currently work as an Executive Director for a healthcare organization and have been for the past 4 years helping family members, loved ones, dependent individuals and showing them with a team how recovery is beautiful, rewarding and life is meant to be lived. My mantra is “your past does not define you”. Personally I am an advocate for recovery, live my truth, help others in the recovery community and try my best plant the seed that recovery is possible. I am 39 years old, married and living in Baltimore, Maryland pursuing my dreams in healthcare with a robust team by building from the ground up a 300 bed substance abuse/ mental healthcare facility revolutionizing treatment for Marylanders.
My goal is to continue to disrupt the industry of healthcare, continue planting seeds that recovery is possible and being a living example that recovery is possible. “Together we can change the world”.
Kate Taylor is a seasoned writer and editor, having worked in London, New York and Rome and with companies such as Disney and the United Nations. She is a big voice on Instagram where she talks about her sobriety and the journey from drinking wine on a nightly basis to where she is today. You can follow her at @walking_the_straight_line
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Sherralynn is a bookish, Anglo-French mum of three who is currently between jobs, but a communicator by profession. She was raised in Norfolk, UK and lives near Paris, France with her French family and cat. Sherralynn’s sober journey began in 2016 after discovering This Naked Mind, and becoming “sober curious”. One baby and several other breaks from alcohol later, she found her sober tribe in August 2022, including Julie and Steve, and hasn’t looked back since. She can be found at @sober_af_for_today on Instagram, or on IAS under Motivated_AF.
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Visit our website at throughtheglassrecovery.com for more information about all of the sobriety resources we offer!
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