The No More Wasted Days Podcast – Details, episodes & analysis

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.

 

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

 

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

 

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

 

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.

Key Takeaways from This Episode

• 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

A Question to Sit With

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?

Join the Dry January Experience

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. 

 

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

 

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/

Episode Summary

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.

📚 Resources & Further Reading: Transfer Addictions, Dopamine, and Recovery

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.

 

🧘‍♀️Books to Read to Further Your Knowledge on this Topic

• 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!

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

🌟 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/

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

 

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!

 

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

 

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 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!

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

 

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!

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

 

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!

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

 

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.

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

 

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

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!

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

 

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

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

 

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

 

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