Explore every episode of the podcast The No More Wasted Days Podcast

Dive into the complete episode list for The No More Wasted Days Podcast. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.

	Title	Pub. Date	Duration
	Ep. 154: What Happens to Your Body in the First 10 Days Without Alcohol	06 Jan 2026	00:17:50
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. ********************************************** 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
	Ep. 153: Hit Your 2026 Goals by Ditching Alcohol	30 Dec 2025	00:26:19
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
	Ep. 152: Your First Sober Christmas: What No One Tells You	23 Dec 2025	00:25:02
Enrollment is officially open for The Dry January Experience, a guided 30-day alcohol-free reset designed to help you step away from drinking with confidence, clarity, and structure. If you’ve ever wished alcohol could become something you could “take or leave,” this experience is for you. You’ll receive daily emails, short supportive videos, and group coaching calls with Sara to help you navigate cravings, mindset shifts, and real-life triggers without white-knuckling it. 👉 Join now at nomorewasteddays.co/dryjanuary or use the link in the show notes to get started. Episode Summary Christmas is supposed to feel magical, but for many people it’s one of the most emotionally intense and alcohol-heavy times of the year. In this episode of No More Wasted Days, Sara speaks directly to anyone navigating their first alcohol-free Christmas, or quietly questioning whether drinking is making the holidays harder than they need to be. Sara shares honest stories from her own past Christmases, days filled with drinking, waking up hungover, emotional meltdowns, and the familiar December 26th shame spiral. She breaks down the truth many of us avoid: alcohol never actually made the holidays calmer, happier, or more meaningful. It only delayed the stress and magnified the aftermath. This episode offers seven practical, compassionate strategies to help you move through Christmas without alcohol, while protecting your peace, your nervous system, and your self-respect. In this episode, you’ll learn: Why holiday pressure is largely artificial, and how alcohol marketing intensifies it How alcohol increases stress, anxiety, and emotional exhaustion during the holidays Why you are not boring without a drink, you are more present and more connected How nostalgia distorts memories of drinking, and how to remember past holidays accurately Tools for navigating triggering family dynamics without using alcohol as a coping mechanism How to set boundaries, rehearse responses, and give yourself permission to disappoint others Why choosing yourself may feel uncomfortable at first, but builds lasting self-trust How to create one intentional ritual to anchor you through the holiday Why December 26th is the real victory, and how waking up clear-headed changes everything Sara also shares simple scripts for handling pressure to drink, ideas for taking micro-breaks during family gatherings, and a powerful reminder: your healing journey is not something other people get to vote on. If you’ve been afraid that an alcohol-free Christmas will feel dull, isolating, or joyless, this episode offers a different truth. Alcohol-free holidays can be steadier, calmer, and far more peaceful than anything alcohol ever delivered. Continue your alcohol-free momentum into the new year If this episode resonated, The Dry January Experience is your next step. This is not about willpower or deprivation. It’s about support, education, and creating a solid foundation for an alcohol-free life. 👉 Enroll now at nomorewasteddays.co/dryjanuary and start your year clear-headed, grounded, and supported. If you enjoyed this episode, leave a comment on Spotify or YouTube, or write a review on Apple Podcasts. Sara reads and responds to them personally. The greatest gift you can give yourself this Christmas is presence. ******************************************** 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
	Ep. 151: Quit Drinking Without Calling Yourself an Alcoholic (ft. Suzanne Warye)	16 Dec 2025	00:53:43
Thinking about starting the new year alcohol-free, but don’t want to do it alone? You can still join the Dry January Experience waiting list and be first in line when early enrollment opens on December 19th. Waiting list members receive early access and an exclusive discount. 👉 Join the waiting list here: nomorewasteddays.co/waitinglist ************************************* Episode Summary In today’s episode of the No More Wasted Days podcast, Sara sits down with Suzanne Warye, author of The Sober Shift, host of the Sober Mom Life podcast, and founder of the Sober Mom Life Café. This is an honest, grounded conversation about motherhood, identity, shame, and the moment many women quietly realize that alcohol is taking more than it’s giving. Suzanne shares her powerful story of becoming “spontaneously sober,” why moderation is a trap for so many women, and how alcohol culture has deliberately targeted exhausted, overwhelmed moms. If you’ve ever wondered whether you “qualify” for sobriety, or felt like you should be able to make drinking work even though it never really does, this episode will land deeply. In this episode, we talk about: Suzanne’s last night drinking and the moment she knew she was done What “spontaneous sobriety” really means and why relapse isn’t inevitable The hidden shame cycle so many women live in, even when they look “fine” on the outside Why moderation fails, and why the drink is the problem, not you How alcohol marketing targets women and moms under the guise of self-care and empowerment What abundance actually looks like in an alcohol-free life (hint: it’s quieter, steadier, and more joyful) Why community is essential for women in sobriety, especially mothers How quitting drinking allows women to come home to themselves and trust their inner voice again Suzanne also shares why she wrote The Sober Shift, and how it’s designed for women who don’t relate to rock-bottom stories but still know something feels off. About Suzanne Warye Suzanne Warye is the author of The Sober Shift, host of the Sober Mom Life podcast, and creator of the Sober Mom Life Café, a supportive community for mothers exploring alcohol-free living. Her work focuses on dismantling shame, questioning drinking culture, and helping women reclaim their time, energy, and identity. You can find Suzanne on Instagram at @suzannewarye and learn more about her work at suzannewarye.com. If this conversation sparked something in you and you’re craving a fresh start with real support, now is the perfect time to get on the Dry January Experience waiting list. Early enrollment opens December 19th, and waiting list members receive a special discounted rate. 👉 Join here: nomorewasteddays.co/waitinglist And if you haven’t already, please consider leaving a review or comment on Spotify, Apple Podcasts, or YouTube. Sara reads every one, and your feedback helps this message reach the women who need it most. ************************************* 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
	Ep. 150: How to Know If Alcohol Is a Problem, Even If You Don’t Drink Every Day	09 Dec 2025	00:24:49
Get on the Dry January 2026 waiting list if you know you’re ready for a reset. You’ll receive early enrollment access plus a discounted rate.Sign up at nomorewasteddays.co/waitinglist. Episode Summary Most women who struggle with alcohol never fit the stereotype of the “daily drinker.” They function well, they hold everything together, and from the outside, everything looks fine. Yet inside, alcohol is shaping far more than they realize. In this episode, Sara breaks down how to recognize when drinking is running your life, even if you don’t drink every day. She explores the subtle signs of low grade dependency, how mental energy becomes entangled with alcohol, and why frequency does not equal severity. Whether you are still drinking or already alcohol free, this episode will help you see your relationship with alcohol with more honesty, clarity, and compassion. In This Episode You’ll Learn: 1. Why frequency isn’t the real issue Sara dismantles the old belief that “a real problem” only exists when someone drinks every day. She explains why modern drinking struggles show up through mental preoccupation, not just quantity. 2. The four signs alcohol may be running your life Sara walks through four categories where alcohol leaves fingerprints, even for gray area drinkers: Mental and emotional signs such as rule setting, constant planning, thinking about alcohol like clockwork, or needing it to regulate emotions. Physical and sleep signs like middle-of-the-night wakeups, sluggish mornings, anxiety spikes, cravings, and inflammation. Behavioral signs including, sneaking sips, avoiding events without alcohol, or planning commitments around hangovers. Identity signs such as struggling to imagine yourself without alcohol or leaning heavily on your “drinking persona.” 3. The brain chemistry behind “needing a drink” Sara breaks down dopamine spikes, cortisol crashes, and why anxiety lingers for days after drinking. She highlights why even inconsistent drinking still keeps the reinforcement loop alive. 4. What gray area drinking actually is Most women who feel stuck in the start-and-stop cycle aren’t “alcoholics.” They’re gray area drinkers living in quiet chaos, often rewarded by society for coping silently. 5. Why a meaningful break changes everything Taking 30 days off alcohol stabilizes the nervous system, exposes what alcohol has been costing you, and gives you a first glimpse of the peace and clarity you’ve been chasing. 6. The questions that matter more than ‘How much do I drink?’ Sara offers reflection questions to help you evaluate whether alcohol is supporting your life or slowing it down. Key Takeaways Alcohol doesn’t have to completely derail your life to be running it. If you’re thinking about it daily, planning around it, or dreading life without it, that is enough information. A meaningful break is often the turning point where everything becomes clear. Alcohol is a socially accepted poison that disconnects you from your power, but stepping back reconnects you to who you really are. Get on the Dry January Waiting List If this episode hit home, consider joining Sara for Dry January 2026. You’ll receive early enrollment access and a discounted rate when doors open. → Sign up free at nomorewasteddays.co/waitinglist. ******************************************** 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
	Ep. 149: Why Women are Drinking More, and Who Benefits ft. Celeste Yvonne	02 Dec 2025	00:49:12
In today’s episode, Sara sits down with author and advocate Celeste Yvonne, whose book It’s Not About the Wine cuts straight through the noise of mommy wine culture and exposes what’s really going on behind the scenes. This conversation digs into the political and psychological systems that encourage women to drink, profit from their burnout, and quietly benefit when mothers are overwhelmed, numb, and too exhausted to challenge the status quo. Sara and Celeste unpack how alcohol became the “acceptable” coping mechanism for modern motherhood, why women are drinking more than ever, and how targeted marketing turned female exhaustion into a trillion-dollar opportunity for Big Alcohol. If you’ve ever wondered why drinking feels so normalized for moms or why quitting sometimes feels rebellious, this episode will connect the dots. They also explore what happens when women finally step out of that fog. Spoiler, clarity changes everything. From relationships to emotional patterns to political awareness, sobriety becomes a form of awakening, and that awakening has a ripple effect. If you’ve felt the spark of something waking up inside you, this episode will fan that flame. In this episode, you’ll hear: Why mommy wine culture exploded on social media and who benefitted from it How Big Alcohol used burnout, overwhelm, and emotional labor as a marketing strategy Why numbing out keeps women small, quiet, and disconnected from their own power The cultural expectations that trap women into drinking more than they realize How marketing shifted from cigarettes to wine, and why women became the primary target The connection between sobriety and political clarity What real self care looks like when alcohol is no longer the default How sobriety gives women their voice back, and why that voice matters The emotional patterns alcohol keeps hidden and what rises to the surface when you stop Why women often feel angrier in early sobriety, and why anger is actually a sign of waking up About Celeste Celeste Yvonne is a writer, speaker, and author of It’s Not About the Wine: The Loaded Truth Behind Mommy Wine Culture. Her work has been featured in the Washington Post, Today Show, and Good Morning America. You can follow her on social media @theultimatemomchallenge (on Instagram, Facebook, and TikTok) or on Substack. Ready for a powerful reset? Dry January is coming, and I’m hosting my biggest 30-day alcohol-free experience starting January 1. You’ll get daily support, coaching, and a community that actually understands what you’re working toward. Join the waiting list for first access and an exclusive discount. Join the waitlist: nomorewasteddays.co/waitinglist Books Mentioned Dopamine Nation by Dr. Anna Lembke Referenced for understanding the pain, pleasure, and dopamine balance. Atomic Habits by James Clear Recommended for building new habits and rewiring routines in early alcohol-free life. This Naked Mind by Annie Grace A foundational book that helped Sara shift her beliefs about alcohol. The Addiction Inoculation by Jessica Lahey Recommended by Celeste for understanding how to raise kids in an alcohol-centric culture. Fawning by Dr. Ingrid Clayton Mentioned in your discussion about people-pleasing and emotional patterns. Quit Like a Woman by Holly Whitaker Cited as one of the major books shaping the conversation around women and alcohol. Drink by Ann Dowsett Johnston Referenced for its research on how and why women became the primary target of alcohol marketing. It’s Not About the Wine by Celeste Yvonne Central to the episode and the conversation about mommy wine culture and political awakenings. ************************************************** Dry January Waiting List If something in this conversation stirred something in you, don’t ignore it. Dry January is right around the corner, and this is your chance to start the year clear, grounded, and fully back in your power. My 30 Day Alcohol Free Experience begins January 1, and the women who join this challenge always walk out with more confidence, more energy, and a level of clarity they didn’t know they were missing. Get on the waiting list today so you’re the first to know when enrollment opens and you’ll unlock an exclusive discount only available to waitlist members. If you’re craving a reset or a real change, this is your moment to take it. Join the waitlist: nomorewasteddays.co/waitinglist ********************************************** 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
	Ep. 148: Staying Alcohol Free on Thanksgiving: 6 Strategies That Actually Work	25 Nov 2025	00:28:32
Time is running out to join the Day Makers Community for two weeks for $1. Join today for coaching, connection, and support. www.nomorewasteddays.co/daymakers. ********************************************** Thanksgiving used to be one of my biggest drinking holidays. It was chaotic, wine-soaked, and every year followed the same pattern, exhaustion, resentment, chasing a buzz, and then waking up the next morning wishing I could take parts of it back. In this episode, I’m pulling back the curtain on all of it, the wine-day traditions, the resentment of cooking, the Black Friday hangovers, my first sober Thanksgiving while pregnant with the twins, and the moment I finally learned what a peaceful, present holiday could feel like without alcohol. Today, I’m walking you through six powerful strategies to help you step into an alcohol-free Thanksgiving with clarity, confidence, and a sense of rebellion against the belief that alcohol is required to survive the holidays. These are the deeper strategies, not the basic “bring a mocktail” tips you’ve heard a million times. You’ll learn how to find the exact moment your cravings spike, how to pre-decide your identity before the day begins, how to use sensory anchors to stay grounded, and how to design micro escape routes that keep you steady and empowered. You’ll also get a grounded gratitude practice that avoids the toxic positivity trap and helps you stay connected to the moments you genuinely want to remember. This episode is your permission slip to reclaim the holiday as something peaceful, joyful, and fully yours. In This Episode You’ll Learn: The truth about why Thanksgiving may be one of your biggest “drinking holidays” How alcohol turns the day into chaos rather than connection What my first sober Thanksgiving really felt like Six deeper strategies to keep you steady, present, and proud How to create an identity that makes staying alcohol free easier than willpower A gratitude practice that supports your journey without feeling forced Why an alcohol-free Thanksgiving is not a downgrade, but a radical upgrade in presence and joy The Six Strategies I Walk You Through: Identify your breaking-point moment Pre-decide your identity Create a sensory anchor Build a micro escape route Give yourself a purposeful role Visualize tomorrow morning A Final Reminder - This is the last episode where you can join the Day Makers for just $1 for two weeks. If you feel that tug in your gut pulling you toward something more, don’t ignore it. Step in now and surround yourself with people who understand your journey. Join here: nomorewasteddays.co/daymakers ********************************************** 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
	Ep. 147: Winter Blues and Sobriety - 5 Strategies that Actually Help	18 Nov 2025	00:24:27
If the darker months tend to stir up cravings, low motivation, or the urge to numb out, this is your sign to plug into real support. For November only, you can try the Day Makers Community for two weeks for just $1. Get coaching, connection, and stability during the hardest season of the year. Join at www.nomorewasteddays.co/daymakers. Episode Summary Winter can be one of the most challenging seasons to stay alcohol free. Shorter days, less sunlight, gray skies, and changes in routine can mess with your mood and energy. In the Pacific Northwest, Sara calls it the Big Dark for a reason. In this episode, she breaks down why the winter blues happen, why they hit harder when you are alcohol free, and the practical strategies that help you stay grounded instead of slipping backward. Sara shares the story of her first winter living in a camper trailer on the land while building her house. The lack of natural light, heavy rain, and isolation hit stronger than expected, and it became the first time she truly understood how intense the winter blues can feel, even deep into sobriety. She now approaches every winter with intention and has built a winter-specific sober toolkit to stay emotionally steady. Through personal experience and research, this episode teaches you how to recognize winter blues, how to distinguish them from seasonal affective disorder, and how to protect your alcohol free identity during the months when cravings or old coping mechanisms may begin whispering again. You will leave with five winter-proof strategies that help you stay energized, connected, and proud of your choices, even when the season feels heavy. What You Will Learn 1. Why the Winter Blues Happen How reduced sunlight lowers serotonin. How longer darkness disrupts circadian rhythm, leading to fatigue, fog, and increased melatonin. Why people in northern latitudes are more susceptible. How environmental factors like rain, darkness, and isolation intensify the emotional dip. 2. How Winter Impacts Your Alcohol Free Journey Lower mood plus lower energy can increase cravings and relapse risk. Lack of motivation can sabotage routines that usually protect your sobriety. Social withdrawal and loneliness can make old patterns feel nostalgic or tempting. Winter can become a unique season in your recovery, requiring specialized tools and preparation. 3. How to Know Whether It Is the Winter Blues or Seasonal Affective Disorder Winter blues tend to be mild and temporary. SAD is more persistent, more intense, and repeats each winter. Sara stresses the importance of not minimizing clinical depression and reaching out for professional support when needed. 4. Five Strategies to Protect Your Sobriety This Winter Light exposure and environment Use a light therapy lamp. Increase brightness in your indoor spaces or embrace warm lighting if it brings comfort. Explore vitamin D supplementation. Get your face outside for whatever sunlight exists that day. Routine and structure Keep consistent wake times. Resist the urge to retreat into isolation. Anchor habits that reinforce your non-drinker identity. Maintain community engagement even when motivation dips. Movement, connection, and purpose Move daily even when it is dark or rainy. Bundle up, put on the rain gear, and get outside. Plan intentional social touchpoints. Reaffirm your personal why and your identity as a non-drinker. Ask for support when things feel off Speak up early. Share your experience with a partner or community. Build a winter strategy before you are struggling. Seek professional care if symptoms feel intense or prolonged. Mindset reframing See winter as a season of reinvention rather than defeat. Lean into coziness, warmth, and slow living. Remember that you no longer use alcohol to numb through winter. Identify at least one win each day that happens because you did not drink. Key Takeaway The winter blues are real, and they are rooted in biology and environment. But with preparation and intentional practice, you can navigate this season with confidence instead of slipping into old patterns. Winter can become a powerful part of your alcohol free story, a season of inner strengthening, and a time to build the resilient version of yourself who will step boldly into spring. Resources Mentioned The Happy Light (light therapy lamp) - Verilux HappyLight - https://a.co/d/blonUVy The Little Book of Hygge (Day Makers November book club pick) - https://a.co/d/0w06tQx Join the Day Makers Community If you want support through the darker months, this is the perfect time. For November only, you can try the Day Makers for two weeks for just $1. Join the coaching calls, connect inside the community, and learn the tools that make winter feel lighter. Start your trial at nomorewasteddays.co/daymakers. ************************************************ 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
	Ep. 146: Staying Motivated in Your Alcohol Free Journey	11 Nov 2025	00:31:41
This November, you can join the Day Makers Community for just $1 for your first two weeks. Connect with like-minded people, rebuild your confidence, and start creating a life you love alcohol-free. Join now at nomorewasteddays.co/daymakers When you first quit drinking, your biggest goal might simply be to make it through each day alcohol-free and that’s huge. But what happens when you start to feel ready for more? In this inspiring episode, Sara explores the power of goal setting in sobriety and how it shifts your focus from just not drinking to thriving. She shares her own evolution from early sobriety to taking on life-changing goals like building a house, launching a business, and planning a 93-mile backpacking trip with her family around Mount Rainier. You’ll learn why alcohol keeps us stuck in short-term thinking, how sobriety rebuilds self-trust, and how to start dreaming again, one intentional goal at a time. Whether you’re just starting your alcohol-free journey or ready to push toward your next chapter, this episode will remind you what’s truly possible when you stop numbing and start creating. In this episode, you’ll learn: Why goal setting is essential for long-term fulfillment in sobriety How breaking promises while drinking damages self-trust, and how to rebuild it The difference between surviving sobriety and thriving in it How to set aligned goals that reflect who you want to become, not who you “should” be Practical ways to start small, stay consistent, and build momentum The mindset shifts that make growth sustainable (progress over perfection) Key takeaways: Your first goal, staying alcohol-free, is not small; it’s foundational. Once you build trust in yourself, your confidence expands naturally. Sobriety opens space for new dreams, from creative projects to fitness goals. Big goals don’t have to be grand gestures, they just need to align with your values and your “why.” You didn’t quit drinking to live smaller; you quit so your life could get bigger. Sara’s Big Goals Example: Completing a 100-day fitness challenge Building her family’s dream home from the ground up Preparing for the Wonderland Trail hike in 2027 Each of these milestones began with the same foundation: daily commitment, self-trust, and a willingness to dream bigger without alcohol. Join the Day Makers Community For the month of November only, you can try the Day Makers community for just $1 for your first two weeks. Inside, you’ll find: Weekly group coaching calls with Sara A book club and community discussions Goal-setting support and mindset tools Accountability and connection with others on the same path Join today at nomorewasteddays.co/daymakers If this episode inspired you, please follow, rate, and review No More Wasted Days. Every share helps more people discover a life beyond alcohol—one that’s purposeful, grounded, and full of possibility. ********************************************** 🌟 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
	Ep. 145: From Chaos to Calm - Rediscovering Yourself After Alcohol	04 Nov 2025	00:39:17
Sara sits down with her friend Chelsea Bohnstedt, a yoga instructor and certified sound healer, to talk about her powerful alcohol-free journey. At the time of recording, Chelsea is 562 days sober, but her path to get here was far from linear. Chelsea opens up about: Hitting rock bottom after repeated starts and stops, and how a medical crisis finally became her turning point. The kindling effect. A dangerous neurological response that makes withdrawal symptoms worse each time you quit and start drinking again. Finding recovery through SMART Recovery and Y12SR (Yoga for 12-Step Recovery) after struggling to connect with traditional AA. Healing anxiety, rediscovering peace, and embracing the beauty of a “boring life.” How yoga, meditation, and sound baths helped her reconnect with her body and spirit, and why spirituality doesn’t have to look “religious.” Sara and Chelsea also share stories from their time together at the Sober Tahoe Adventure Retreat and reflect on how sound healing and self-care practices can unlock powerful emotional healing. 🧘‍♀️ Key Takeaways Kindling is real. If you've started and stopped many times, it can make withdrawals more severe and even life-threatening. Always consult a doctor for support when quitting. Peace is the new thrill. Sobriety gives you back your time, energy, and clarity. Spirituality can be simple. Connection, mindfulness, and presence count just as much as prayer or religion. Self-care is rebellion. Taking care of yourself and living with intention isn’t boring, it’s revolutionary. 🔗 Resources Mentioned SMART Recovery Meetings Y12SR – Yoga for 12-Step Recovery Follow Chelsea on Instagram @yogini.chels CLICK HERE to Join Chelsea’s hybrid yoga classes online through her studio (link in show notes). 💖 Favorite Quote “Taking care of yourself is the most rebellious thing you can do. Especially as a woman.” – Chelsea Bohnstedt If you loved this episode, please rate and review the show! Your support helps the No More Wasted Days Podcast reach more people who are ready to live free, present, and fully alive. ********************************************** 🌟 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
	Ep. 144: Transfer Addiction Explained: What Happens After You Quit Drinking	28 Oct 2025	00:27:24
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. 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 National Institute on Drug Abuse (NIDA) — Drugs, Brains, and Behavior: The Science of Addiction Volkow, N.D. et al. (2019). The Neuroscience of Drug Reward and Addiction. Annual Review of Psychology, 70, 373–397. Martinez, D. et al. (2005). Dopamine D2 Receptors in Addiction: Imaging Findings. JAMA Neurology, 62(4), 444–452. Koob, G.F. & Volkow, N.D. (2016). Neurobiology of Addiction: A Neurocircuitry Analysis. The Lancet Psychiatry, 3(8), 760–773. National Institute on Alcohol Abuse and Alcoholism (NIAAA) — The Brain, Addiction, and Recovery Pettinati, H.M. et al. (2021). A Systematic Review of Addiction Substitution in Recovery: Clinical Lore or Empirically-Based? Harm Reduction Journal (2024). Exploring Cannabis Substitution After Substance Recovery. 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. 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. Blue Cross Blue Shield of Michigan. What Is Transfer Addiction? Psychology Today. From One Addiction to the Next 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
	Ep. 143: The One Mindset Shift That Finally Made Quitting Alcohol Easy	21 Oct 2025	00:25:11
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. 🧠 Sources & Further Reading 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! ********************************************** 🌟 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
	Ep. 142: The Science of Hangovers: What Alcohol Really Does to Your Body	14 Oct 2025	00:28:09
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 💡 What You’ll Learn 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. 🧠 Sources & Further Reading 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! ********************************************** 🌟 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
	Ep. 141: What I Learned Going to a Wedding 100% Sober	07 Oct 2025	00:26:49
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: Have a plan for how you’ll respond when offered a drink. Stay connected with a sober buddy or accountability partner. Set time boundaries — you don’t need to stay till 2 a.m. 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! ********************************************** 🌟 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
	Ep. 140: Building Healthy Habits in Sobriety Without Diet Culture	30 Sep 2025	00:50:02
👉 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. ********************************************** 🌟 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
	Ep. 139: I Ditched Weed - My First Year Completely Sober	23 Sep 2025	00:33:20
This week, I’m opening up about something I’ve kept close to the chest: my journey to becoming one year weed-free. 🍃🚫 For years, I celebrated living alcohol-free while still using weed as a way to “take the edge off.” At first, it felt like harm reduction. A softer landing after quitting drinking. But over time, I realized it was keeping me stuck, sneaking around, and not fully free. In this episode, I share: Why I decided “Cali sober” didn’t feel aligned for me. The messy truth of quitting weed (and how it was harder than quitting alcohol). The failed attempts, restarts, and what finally made it stick. How community, affirmations, and mindset shifts helped me reach one year. The identity shift that came with saying, “I’m sober! Alcohol and THC free.” The real benefits I’ve noticed, even when it didn’t feel easy. This is a vulnerable episode, but I know I’m not alone. Many people in alcohol-free spaces also wrestle with weed, and I hope my story gives you encouragement, clarity, and permission to keep going even if it takes multiple tries. ✨ Free Resource: Grab my 10 Mantras to Stay Alcohol-Free (they work for THC too!) → https://nomorewasteddays.co/10-mantras/ If you’ve been curious about what life looks like without THC, or you’re somewhere in the messy middle, I hope this episode meets you exactly where you are. ********************************************** 🌟 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
	Ep. 138: Heather’s Farewell: Sobriety, Stress, and Following Your Inner Voice	16 Sep 2025	00:30:07
This week’s episode is bittersweet. After two years of laughter, learning, and countless “aha” moments, Heather is saying goodbye as co-host of the No More Wasted Days podcast. In this heartfelt conversation, Heather opens up about: Why listening to your intuition becomes so much clearer when you’re alcohol-free The difference between intuition and anxiety—and how to know which voice you’re hearing What “the work” really looks like in sobriety (spoiler: it’s not a rigid manual, it’s simple next-right-thing choices) Her own journey through stress, burnout, and learning to simplify life without alcohol Memorable moments from past episodes—everything from deep values work to cracking up over “almond brothers” and making your bed You’ll also hear Sara and Heather reflect on their favorite podcast memories, what they’ve learned from each other, and why laughter has been such an important part of tackling tough topics together. Although Heather is stepping away as co-host, she’s still active in the Day Makers community, leading coaching calls and supporting people on their alcohol-free journeys. You’ll likely hear her voice again as a guest on future episodes, and she’s also working on an exciting new memoir project. 👉 If Heather has impacted you on this podcast, let her know! Follow her on social media (links below) and come connect with her inside the Day Makers. This isn’t goodbye. It’s just “see you later.” Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ 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 Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 137: The First 100 Days Alcohol-Free: What Really Happens to Your Body and Mind	11 Sep 2025	00:17:02
✨ Enrollment for PUSH to 100 closes tonight at midnight! If you’ve been waiting, this is your moment. Join me and an incredible community for 100 days alcohol-free. The challenge starts tomorrow, September 12th, and enrollment closes tonight (9/11) at midnight. Don’t do this alone. Join the PUSH to 100 here → https://nomorewasteddays.co/push-to-100/ What really happens when you go 100 days without alcohol? In today’s shorty episode, I’m walking you through the physical, mental, emotional, and spiritual changes that unfold during the first 100 days of alcohol-free living. This is more than just white-knuckling it through a few weeks. It’s about experiencing a full transformation in body, mind, and spirit. We’ll break it down in clear timelines: Days 1–10 → The shock and shift. Withdrawal, sleep disruption, cravings, and the importance of tools and mindset right from the start. Days 11–30 → New patterns emerge. Energy begins to stabilize, mood regulation improves, and skin clarity starts to show. Days 31–60 → Identity begins to shift. Confidence grows, relationships change, and new habits take root. Days 61–90 → True rewiring. Dopamine recalibrates, triggers become easier to manage, and emotional resilience builds. Days 91–100 → Transformation takes root. Sobriety feels natural, self-trust deepens, and life begins to expand in exciting new directions. 100 days is a milestone that changes everything. It’s not the finish line. It’s the launchpad for a whole new way of living. Resources & Links 👉 Enrollment for PUSH to 100 closes tonight, September 11th at midnight. Join here: [https://nomorewasteddays.co/push-to-100/] Listen to Episode 128 for more on what happens in the first 10 days. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 136: Facing Loss Alcohol Free: How to Process Grief and Keep Moving Forward	09 Sep 2025	00:23:53
💥 Enrollment for the PUSH to 100 closes Thursday, September 11th at midnight! If you’ve been waiting for a sign, this is it. Join me for 100 days alcohol free with coaching, community, and a clear plan so you can roll into the holidays feeling strong, steady, and proud of yourself. Doors close at midnight on Sept. 11th. Don’t miss it! Tap here to join now. Losing a beloved pet can feel like the ground has been pulled out from beneath you. Pets aren’t “just animals”, they are companions, anchors, and members of the family who walk with us through our best and worst moments. And when they’re gone, the silence is deafening. In this heartfelt episode, Sara and Heather open up about their own experiences with pet loss on the alcohol-free path. Together, they explore: 🐾 Why pet grief can feel so heavy, especially when you’re not numbing with alcohol. 🌙 The routines and memories that make loss so jarring—and why it always feels like a shock. 💔 How grief tests your sobriety tools and what helps (and doesn’t). ✨ The concept of somatic grief—how our bodies physically hold onto loss. 🎶 Creative and holistic ways to process emotions (sound baths, movement, writing). 🐶 Welcoming new pets without “replacing” the ones we’ve lost, and how animals can ground us in our sober routines. This is a soft, compassionate space for anyone who has lost a pet, whether recently or years ago, and is navigating that grief in sobriety. Healing isn’t about forgetting, it’s about remembering with love and continuing forward, even through the cracks. 🔗 Resources & Links Join the PUSH to 100 (enrollment closes Sept. 11 at midnight!) → CLICK HERE If this episode resonated with you, please share it with a friend who might need this reminder: you are not alone in your grief, and you don’t have to numb the pain to move through it. ************************************************ 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 Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 135: Back to Day 1: How my Alcohol Free Journey Began	05 Sep 2025	00:27:21
✨ Enrollment for PUSH to 100 is officially open! This is my signature 100-day alcohol-free challenge designed to give you daily support, live coaching, and community so you never have to walk this path alone. Enrollment closes September 11th and space is limited so grab your spot today! www.nomorewasteddays.co/push-to-100/ In this shorty episode, I’m taking you all the way back to my very first day alcohol-free: May 13, 2019. I’ll share what life looked like the week before, how my husband and I went from heavy drinking to considering a break, and the exact details of how I got through Day 1. From writing “I do not drink” in my journal, to listening to This Naked Mind on my commute, to sipping LaCroix and kombucha at home. This was the day that quietly but powerfully changed everything. You’ll hear: The lead-up to my Day 1, including a cruise, milestone birthdays, and that inner knowing that I needed change. How I set myself up for success with gratitude journaling, affirmations, quit lit, and non-alcoholic drinks. The importance of having an after-work plan and identifying my “witching hour.” The one piece I wish I had embraced sooner: community. Whether you’re just thinking about quitting, preparing for your own Day 1, or already a few days in, my story will give you inspiration, practical tools, and the reassurance that you don’t have to figure it out alone. 👉 Ready to create your own Day 1? Apply now for PUSH to 100 and let’s do it together. If you enjoyed this episode, please take a minute to rate and review the podcast — it helps more people find encouragement for their alcohol-free journey. Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 134: Alcohol-Free Routines That Actually Work (Even When You’re Busy)	02 Sep 2025	00:28:43
Enrollment for PUSH to 100 is officially open! 🎉 If you’re ready to break out of the numbing cycle and discover what life feels like 100 days alcohol-free, this is your chance. Spots are limited to just 30 members, and once they’re gone, doors close. The challenge begins September 12th. Apply now at nomorewastedays.co/push-to-100. September is often a season of fresh starts—kids head back to school, routines shift, and life gets busy. But whether you’re a parent or not, this is the perfect time to take a look at your alcohol-free routines and set yourself up for success. In this episode, Sara and Heather share how routines reduce decision fatigue and make it easier to stay alcohol-free—even during the busiest seasons of life. From peaceful morning rituals to craving-time strategies, they’ll walk you through practical ways to create consistency without overwhelm. What you’ll hear in this episode: Why routines make your alcohol-free commitment easier to keep The power of morning routines to reduce stress and decision fatigue Midday “pick-me-ups” to keep cravings from sneaking in Evening rituals that comfort you without reaching for a drink The 3 Ds Method for cravings: Delay, Distract, Decide Why it’s okay when certain routines don’t work—and how to find what does By the end of this conversation, you’ll feel inspired to create simple, sustainable routines that make your alcohol-free journey lighter and easier. ✨ Reflection Prompt: What’s one small alcohol-free routine you want to start this week? Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ 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 Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 133: Navigating Divorce Without Alcohol: Rebuilding Trust in Yourself	26 Aug 2025	00:25:14
✨ Before we dive in—don’t waste another weekend. Join me for No More Wasted Weekends, a free alcohol-free challenge happening August 29–September 1. For four days, you’ll get live coaching, practical tools, and the community support you need to see what’s possible when you don’t lose your weekends to hangovers or regret. Imagine waking up Monday proud, energized, and clearheaded. Sign up now at nomorewasteddays.co/weekend. Episode Overview Divorce is more than the end of a marriage. It’s the unraveling of routines, identities, and visions of the future. In this episode, Heather opens up about navigating divorce while staying sober, and what it means to rebuild self-trust when the ground feels shaky. Sobriety brings clarity, but that clarity can be overwhelming when you’re used to numbing or deferring decisions to others. Heather shares her raw experience of facing big life choices without alcohol, learning to sit in discomfort, and discovering strength in her own intuition. Sara and Heather also highlight the importance of community support, the challenge of breaking old relationship patterns, and the quiet resilience that comes from keeping promises to yourself—even in the smallest ways. What You’ll Learn in This Episode How sobriety changes the way you navigate major life transitions like divorce Why alcohol acts like a false compass, and what happens when you take it away The role of self-trust and intuition in making hard decisions without numbing How community support can provide a “soft place to land” during painful seasons Why resilience isn’t built in the absence of hardship, but through it Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ 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 Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 132: Finding Your People: How Community Transforms Sobriety	22 Aug 2025	00:34:09
Enrollment for PUSH to 100 is officially open for waiting list members! 🎉 This is your chance to be one of just 30 people walking through 100 days alcohol-free together. Get on the waiting list now at nomorewasteddays.co/100waitinglist to claim early access before spots fill up. Today’s episode is extra special because I’m joined live and in-person by Laura Van Antwerp, also known as Your Sober Pal. Laura is the founder of YSP Adventures, where she leads sober women on life-changing retreats like Backpacking 101, whitewater rafting, and Tahoe adventure weekends. In this conversation, we dive into the importance of community in sobriety — how connection helps you go from just “not drinking” to actually thriving alcohol-free. You’ll hear two perspectives (Laura’s as an extrovert, mine as an introvert) on what it takes to find your people and why community is the missing piece for so many of us on this journey. 💡 What you’ll learn in this episode: 🌱 Why community is a key ingredient in long-term sobriety (and why going it alone is so tough). 🏔 How adventure, retreats, and shared experiences create accountability and excitement in sobriety. 💬 The healing power of shared stories from “me too” moments to celebrating sober wins together. 🤝 Practical tips for finding (or even creating) your own sober community, online and in real life. Laura and I also share our own journeys - from online groups and AA meetings to retreats and the Day Makers community, and how each stage of connection shaped our growth. If you’ve been hesitant to step into community or you’ve been feeling stagnant in your sobriety, this conversation will remind you why connection changes everything. 👉 Resources & Links Mentioned in This Episode: Join the PUSH to 100 waiting list: nomorewasteddays.co/100waitinglist Follow Laura on Instagram: @yoursoberpal + @ysp_adventures Explore Laura’s retreats: https://www.yoursoberpal.com/pages/ysp_adventures Learn more about the Day Makers community: https://nomorewasteddays.co/day-makers-community/ ✨ If you enjoyed this episode, don’t forget to hit subscribe, leave a review, and share it with a friend who’s building their alcohol-free life! Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Laura on Social Media: IG: @yoursoberpal TikTok: @yoursoberpal
	Ep. 131: Sober Milestones Explained: 30, 60, and 90 Days Without Alcohol	19 Aug 2025	00:29:10
If you’re ready to go beyond 30 days and see what’s truly possible in 100 days alcohol-free, then the PUSH to 100 is for you. You’ll get the tools, coaching, and community to carry you through the hardest parts and into real transformation. Spots are limited, so don’t wait. Head to https://nomorewasteddays.co/100waitinglist/ to join the waiting list. Thinking about what life really looks like when you remove alcohol? In this episode, Sara and Heather break down the real shifts that happen at 30, 60, and 90 days alcohol-free—the challenges, the wins, and the milestones that will carry you forward. ✨ Here’s what you’ll learn in this episode: 🌱 30 Days – The Wake Up Phase: Better sleep, clearer skin, mental fog lifting, and the first emotional rollercoaster. Why cravings and social triggers hit hardest here, and how to navigate them. 🔎 60 Days – The Clarity Phase: Rising energy, improved emotional regulation, and recognizing patterns. What to do when boredom or plateaus creep in, and why journaling and trying new things matters most. 🛠️ 90 Days – The Rebuild Phase: The identity shift of becoming “someone who doesn’t drink.” How to anchor into new routines, set boundaries, and start dreaming bigger for your alcohol-free life. 💡 Common challenges at each stage—like romanticizing drinking, Post Acute Withdrawal Syndrome (PAWS), complacency, or grief—and tools to help you keep moving forward. 🥂 Why hitting 100 days feels like one of the most powerful milestones of all. Whether you’re just starting out or already deep into your alcohol-free journey, this episode will help you see what’s possible when you keep going—one day at a time. 👉 Ready for deeper support? Join the PUSH to 100 and get the tools, community, and guidance to reach that next milestone with confidence. Join the waitlist here https://nomorewasteddays.co/100waitinglist/. Spots are limited to only 30 members Want weekly live coaching and connection? Check out the Day Makers Community your first 14 days are just $7. 🎧 Listen in and remind yourself: you’re doing better than you think you are. 💬 Let’s Connect We’d love to hear how this episode lands for you! Leave a review on Apple Podcasts, Spotify, or YouTube so we can keep creating content that supports your alcohol-free journey. Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ 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 Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 130: Why You Don’t Need to Hit Rock Bottom to Quit Drinking	15 Aug 2025	00:19:39
🚀 Enrollment is opening soon for PUSH to 100 – my 100-day alcohol-free program that gives you the tools, support, and community to confidently take your next step. You don’t have to wait until things “get bad enough” to choose more for yourself. Join the waitlist here: www.nomorewasteddays.co/100waitinglist — spots are limited! In this short but powerful episode, I’m breaking down the rock bottom myth—the belief that you have to wait for a dramatic, movie-worthy moment to decide you’re done drinking. I share my own story of how alcohol was quietly eroding my energy, patience, confidence, and joy long before anything “big” happened. And I’ll walk you through the questions I wish I’d asked myself sooner—questions that could shift you from Is it bad enough? to Is this good enough? What you’ll hear in this episode: ✨ Why waiting for rock bottom delays action and keeps you stuck in shame ✨ How “functional” doesn’t always mean fulfilled ✨ The subtle cracks alcohol can create in your life (and how to spot them) ✨ Key questions to help you decide if your current reality is worth keeping ✨ How to take small, bite-sized steps toward alcohol freedom without deciding “forever” This is your reminder: You don’t need permission. You don’t need a label. You don’t have to drink more than your friends or have your life fall apart. You’re allowed to choose better simply because you want better. 👯‍♀️ Want deeper support for your journey? Join the PUSH to 100 waitlist to be the first to apply for the next round (spots open August 22!). 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. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 129: Sobriety and Emotional Labor: Protecting Your Peace Without the Guilt	12 Aug 2025	00:20:03
🎯 Join the PUSH to 100 Waitlist! Ready to not just quit drinking, but truly transform your life? The next round of PUSH to 100 starts September 12th, with early enrollment for waitlist members opening August 22nd. Only 30 spots are available so everyone gets personal support from Sara. 👉 nomorewasteddays.co/100waitinglist/ In this candid conversation, Heather and Sara pull back the curtain on a topic so many sober women face but rarely talk about—emotional labor. From being the go-to problem solver to carrying emotional weight that isn’t yours, this episode dives into the toll it takes on your energy, peace, and sobriety. Heather shares her personal experience as “the strong one” and the survivor skills that often get mistaken for personality traits. Sara opens up about learning to set boundaries, asking for help, and releasing the belief that it’s her job to keep everyone happy. Together, they explore how to protect your well-being—especially in sobriety—without guilt. You’ll learn: ✨ What emotional labor really is—and why it’s often invisible, unpaid, and expected ✨ How to recognize if “being the strong one” has become your entire identity ✨ The hidden costs of always holding it together for others ✨ Practical boundary-setting strategies (without feeling selfish) ✨ Why clarity in sobriety is a gift—but not a license for emotional sacrifice ✨ Journal prompts to help you reflect on emotional weight that isn’t yours If you’ve ever felt drained from constantly supporting others—or struggled to let yourself be helped—this episode will remind you that protecting your peace is not selfish, it’s essential. Journal Prompts from this Episode: What emotional weight am I carrying that isn’t mine? What would it look like to stop rescuing people as a way to feel needed? 💬 Let’s Connect We’d love to hear how this episode lands for you! Leave a review on Apple Podcasts, Spotify, or YouTube so we can keep creating content that supports your alcohol-free journey. 🔥 Don’t forget! The PUSH to 100 Challenge kicks off September 12. ✨ Get on the waitlist now: nomorewasteddays.co/100waitinglist Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 128: What Happens to Your Body in the First 10 Days Without Alcohol	08 Aug 2025	00:18:31
🎯 Ready to go alcohol-free and actually thrive through it? Join the waitlist for the next round of PUSH to 100, starting September 12. Spots are limited to 30 members and early enrollment opens to the waitlist on August 22. Get on the list now → www.nomorewasteddays.co/100waitinglist In this shorty episode, 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 August 22!). 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. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 127: Stress Doesn’t Deserve a Drink	05 Aug 2025	00:26:15
👉 Your stress doesn’t have to lead to a drink. Let’s rewire that loop. ✨🚨 The PUSH to 100 Challenge starts September 12th! Ready to go all in on your alcohol-free journey? Join the waitlist now to be the first to apply — only 30 spots available. 🔗 nomorewasteddays.co/100waitinglist Stress is one of the most common triggers for drinking — and also for what comes next: the reward loop. Whether your loop looks like wine after work, mindless scrolling, or sugar binges, this episode dives deep into how to spot it, understand it, and shift it. In this Stress 2.0 conversation, Sara and Heather break down what keeps you stuck in the stress → reward → repeat cycle and how to actually replace it with something that supports your healing and growth. 🔄 You don’t need more willpower — you need new patterns. In this episode: 🌪️ Why stress is often the start of the loop — but not the whole story 🔁 How the reward loop forms and why it keeps repeating (even after you quit drinking) 📉 The long-term consequences of staying stuck: burnout, emotional flatness, and disconnection 🧠 A powerful 3-step framework for breaking the reward loop: 1️⃣ Pause & pattern break 2️⃣ Rewire the reward 3️⃣ Reframe the win 💬 Journal prompts to help you reflect and make a shift this week 🎯 Ideas for creating your own “reward menu” of healthy coping tools 🥴 Real talk about transfer addictions, sugar binges, and chaotic mornings 🧘‍♀️ Grounding practices that actually work in real life This is the burnout-prevention episode you didn’t know you needed. Whether you're early on in your alcohol-free journey or years in, stress will always be part of life — but your reward loop doesn’t have to be. 📝 Journaling Prompts: What has my go-to reward loop looked like? What’s one new reward I’d like to try this week? 🔥 Don’t forget! The PUSH to 100 Challenge kicks off September 12. ✨ Get on the waitlist now: nomorewasteddays.co/100waitinglist Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 126: Why You Use Alcohol to Cope (and What to Do Instead)	01 Aug 2025	00:15:20
Ready for a reset? The PUSH to 100 alcohol-free challenge starts September 12, and only 30 people will be accepted. Get on the waiting list now for first dibs when applications open: nomorewasteddays.co/100waitinglist You are not broken. You’re just numbing. In this shorty episode, Sara is back from summer break to remind you of something powerful: your coping mechanisms aren't failures—they're adaptations. Whether it's alcohol, THC, sugar, screens, or scrolling, the urge to numb is part of being human. But there is another way. Sara walks you through: The many faces of numbing (it’s not just alcohol, think weed, sugar, binge-scrolling) Why numbing is a signal, not a personal flaw Her own story of numbing with wine after long days of teaching and what changed The key question that can help you shift in the moment: “What do I actually need right now?” Tiny, doable swaps to soothe your nervous system and reconnect with yourself How to build self-trust over shame If you’ve ever wondered why you keep reaching for the thing, even when you don’t want to anymore, this episode will help you recognize the deeper need underneath and respond with compassion. You don’t need more willpower. You need more awareness and kindness. Let this episode be your first step toward both. 💥 Join the PUSH to 100 waiting list today! If you're ready to stop numbing and start living, this is your next step. PUSH to 100 is a 100-day alcohol-free experience that helps you build clarity, confidence, and energy—without doing it alone. Only 30 spots are available and the waitlist gets first access. 👉 nomorewasteddays.co/100waitinglist Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep.125: Being Alcohol Free Is a Quiet Rebellion	29 Jul 2025	00:18:59
What if alcohol isn’t actually the magic, but your real life is? In this episode, Heather leads a powerful and honest conversation about how we've been conditioned to romanticize alcohol. The wine glasses, the golden hour cocktails, the illusion of ease and sophistication and how choosing to live alcohol-free is actually a quiet rebellion. Together, Sara and Heather unpack what it means to reclaim joy, beauty, and presence in your everyday life. 💥 You’ll hear: Why the “sparkle” of alcohol is just a well-marketed illusion How alcohol numbs us from sacred human needs like connection and ease Why romanticizing your real life is a radical act of self-respect Heather’s favorite dopamine-boosting rituals (including her playlist!) Sara’s hilarious story about “aura farming” and how to find joy just for you Whether you're early in your alcohol-free journey or a longtime sober rebel, this episode will remind you that presence, peace, and real magic come from within, not a bottle. ✨ Your life is already worth romanticizing. Let’s start living like it. Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 124: The Truth About Gray Area Drinking	22 Jul 2025	00:36:30
CLICK HERE to take the No More Wasted Days Path to Power Quiz today. It will tell you exactly what you need on your alcohol free journey, and then I’ll send you a personalized playlist to fit your needs. ✌️❤️ What if your drinking isn’t “that bad”—but it’s still not working for you? In this episode of No More Wasted Days, Sara and Heather dive into the concept of gray area drinking, a space so many people quietly occupy without even realizing it. They break down what gray area drinking actually is, why you don’t have to hit rock bottom to make a change, and how to know if it’s time to explore an alcohol-free life—before the crisis. Whether you’re drinking to cope, reward, or escape—or you’ve just started wondering, “Is this becoming a problem?”—this episode will give you clarity, compassion, and tools to help you decide what’s next. What You’ll Learn in This Episode: 🔍 What gray area drinking really is—and why it’s more common than you think 🧠 The internal dialogue that keeps people stuck in the “not that bad” zone 🚩 Signs you may be in the gray area (even if you don’t drink daily) ⏳ Why waiting for a rock bottom delays healing and growth 💡 How to take a proactive, empowered break from alcohol—without needing a label Key Takeaways: ✅ You don’t have to drink every day—or lose everything—for it to be a problem ✅ Gray area drinkers often use comparison and justification to delay change ✅ Moderation rarely works long-term if alcohol is causing stress, shame, or regret ✅ Freedom comes from choosing a break—before alcohol takes more from you ✅ You can quit alcohol just because you feel better without it Memorable Quotes: “I was waiting for a rock bottom. Turns out, I didn’t need one to walk away.” “If you’re Googling ‘Do I have a drinking problem?’—that might be your answer.” “We don’t need to hit a crisis to start healing.” “The problem with moderation is it keeps you tethered to the thing that’s weighing you down.” “You’re allowed to stop drinking simply because life feels better that way.” Challenge of the Week: ✨ Ask yourself three questions: Is alcohol helping me live a better life? Do I like who I am when I drink? Am I curious about what life could look like without alcohol? Let your honest answers guide your next step. 🎉 Ready for More? Take the No More Wasted Days Path to Power Quiz! → Take the quiz today Call to Action: 💛 Loved this episode? Hit follow, leave a review, and share it with a friend who's just starting their alcohol-free journey. We read and cherish every review! Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a fellow caregiver and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛 ********************************************** 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: @withheatherp TikTok: @withheatherp
	Ep. 123: The Mindset Shift That Changes Everything - Radical Acceptance	15 Jul 2025	00:24:40
Let’s talk about radical acceptance—a concept that can completely shift your mindset in sobriety and in life. In this episode of No More Wasted Days, Heather and Sara dive into what radical acceptance actually means, how it helps you move through challenges without resistance, and why it's a powerful tool for staying alcohol-free. If you're struggling with emotions, self-judgment, or the need to control everything, this episode will give you the mindset shift you need to find more peace and freedom on your journey. What You’ll Learn in This Episode: What radical acceptance is (and what it’s not). Why acceptance doesn’t mean giving up—but actually empowers you to take action. How resisting reality creates unnecessary suffering (and how to stop). Practical ways to start using radical acceptance in your alcohol-free journey. How to manage emotions, let go of judgment, and stop fighting what you can’t control. Key Takeaways: Acceptance ≠ Approval – You don’t have to like a situation to accept it and move forward. Control What You Can – The only thing you truly control is how you respond. Let Go of Judgment – Free yourself from labeling things as “good” or “bad” and just be. Practice Non-Attachment to Outcomes – Focus on what is, not the endless “what ifs.” Self-Compassion is Key – Treat yourself like you would a friend going through a tough time. Memorable Quotes: “Acceptance isn’t giving up—it’s choosing to move forward without wasting energy on resistance.” “When we resist what’s happening, we create more suffering for ourselves.” “Letting go of judgment doesn’t mean you’re okay with something—it means you’re freeing yourself from unnecessary emotional weight.” “You don’t need to love your reality to accept it. Acceptance is what helps you move through it.” “Focus on ‘what is’ instead of ‘what if’—because the ‘what ifs’ will keep you stuck.” Resources Mentioned: Daymakers Community : Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a friend and leave a comment on Spotify or YouTube. We’d love to hear how radical acceptance is shifting your perspective! 💛 ********************************************** 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: @withheatherp TikTok: @withheatherp
	Ep. 122: Drinking in Your 40s? Here’s What It’s Doing to Your Body	08 Jul 2025	00:39:19
In this episode, Sara and Heather dive into a critical yet often If you found this episode helpful, please share it with a friend, leave a review, and tag us on social media! ********************************************** 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: @withheatherp TikTok: @withheatherp
	Ep. 121: Ten Things to Do Instead of Drinking (That Actually Work)	01 Jul 2025	00:26:42
Ready for a 30 Day Alcohol Free Challenge? CLICK HERE to join the Refresh & Reboot: Dry July Experience.. We start on July 1st, and I can’t wait to see you there. ✌️❤️ If you’ve ever had that moment where a craving hits hard and fast, whether from stress, loneliness, boredom, or habit then this episode is for you. Sara and Heather break down 10 real-life, science-backed tools you can use the next time you feel the urge to drink. Whether you’re brand new to alcohol-free living or years into your journey, these are strategies that WORK. In This Episode: ✅ Why craving doesn’t mean you’re weak—it just means your brain is wired for relief ✅ How Sara and Heather personally navigate cravings (even after years alcohol-free) ✅ 10 Tools That Actually Work in the Moment: 🧠 Mind Tools: 1. Name it to Tame it – Identify your real emotion (stress, boredom, etc.) 2. Change the Story – Reframe your inner dialogue with empowering language 💪 Body Tools: 3. Move Your Body – Dance it out, shake, walk, stretch 4. Stimulate Your Senses – Cold water, lemon, peppermint, or even an ice roller 🏡 Environment Tools: 5. Shift Your Space – Walk through a doorway, go outside, or clean a small area 6. Create a Ritual – Light a candle, pour a fun AF drink, start your sober signal 🤝 Connection Tools: 7. Reach Out – Text a friend, leave a voice memo, post in your community 8. Listen to Alcohol-Free Media – Play a podcast or audiobook that inspires you ✋ Combination Tools: 9. Do Something with Your Hands – Craft, cook, fold laundry, play with pets 10. The 15-Minute Rule – Give yourself 15 minutes for the craving to pass 🌟 Listener Reminder: “You won’t always feel like doing the thing… but doing the thing works.” Pick 2-3 tools from this list and challenge yourself to actually try them this week. Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 120: The Power of a 30 Day Alcohol Break	27 Jun 2025	00:16:26
Ready for a 30 Day Alcohol Free Challenge? CLICK HERE to join the Refresh & Reboot: Dry July Experience.. We start on July 1st, and I can’t wait to see you there. ✌️❤️ Feeling overwhelmed by the idea of quitting drinking forever? You’re not alone. In this short, inspiring solo episode, Sara shares why a simple 30-day break from alcohol might be the mindset shift and life reset you’ve been craving. Sara reflects on her own journey—how committing to 30 days alcohol-free six years ago became the spark that changed everything. From hangover-free mornings to clearer skin, reduced anxiety, and more energy, the benefits came quickly… and they just kept building. If you’re sitting on the fence, caught in the cycle of “Should I quit? But do I have to quit forever?” This episode is for you. Sara walks you through why 30 days feels manageable, how to approach it as an experiment (not a life sentence), and why even a short break from alcohol can deliver big wins fast. And if you’re listening in real time, there’s still time to join Sara’s Refresh & Reboot: Dry July Experience, starting July 1, 2025. In this episode, you’ll learn: ✨ Why 30 days is the perfect low-pressure starting point ✨ How to shift from “forever thinking” to “short-term experiment” ✨ The quick physical and emotional benefits most people feel within weeks ✨ Why mindset work (not just white-knuckling) makes all the difference ✨ How 30 days can be the turning point that changes your entire relationship with alcohol Links & Resources: 👉 CLICK HERE to join the Refresh & Reboot: Dry July Experience here: (Enrollment closes at midnight on July 1, 2025!) Call to Action: 💛 Loved this episode? Hit follow, leave a review, and share it with a friend who's just starting their alcohol-free journey. We read and cherish every review! Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ********************************************** 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: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp
	Ep. 119: Sober Summer Survival Guide	24 Jun 2025	00:23:53
Ready for a fresh start this summer? CLICK HERE to join the Refresh & Reboot: Dry July Experience! In this episode, Heather and Sara crack open what it really means to navigate a sober summer. From the awkwardness of no longer being the “fun” one at the party to the surprising joy of belly laughs, quiet moments, and actually remembering conversations. Heather shares her personal evolution through summers past, comparing the chaotic haze of wine slushies and hangovers with the deep clarity and peace she now experiences alcohol-free. Together, they explore how sobriety in the summer doesn’t have to be boring but can be intentional, healing, and yes, even fun. This episode is packed with real talk, comforting reminders, and practical tools to help you rock a sober summer your way. Whether you're alcohol-free, sober-curious, or just looking for ways to feel more grounded in your life, this one's for you. In This Episode: 🌞 What summer feels like without alcohol (the good, the weird, and the awkward) 💭 How to deal with loneliness, social invites, and FOMO 🧰 What to put in your “Sober Summer Toolbox” 📋 The magic of making a summer bucket list—yes, even as an adult ✨ Tips for handling social events, awkward moments, and your energy with intention 🎉 Why your peace is more important than anyone else’s expectations 💌 New idea: “Worth Stars”—a beautiful way to track and celebrate your sober wins 💬 Favorite Quote: “Your peace is greater than their expectations.” 📣 Take Action: If you’re thinking about taking a break from alcohol this summer, don’t miss your chance to be part of the Refresh & Reboot: Dry July Experience. CLICK HERE to join today. 💬 Loved this episode? Let us know by leaving a rating or review—it helps more people find the show and get the support they need. 🎉 Want More Support on Your Journey? Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a fellow sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛 ********************************************** 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: @withheatherp TikTok: @withheatherp
	Ep. 118: The Mindset That Helped Me Finally Quit Drinking for Good	20 Jun 2025	00:15:47
Want to take a break from alcohol with support, structure, and momentum? Join the Waitlist for the Refresh & Reboot: Dry July Experience! By joining the waitlist now, you’ll receive early access and special pricing → nomorewasteddays.co/waitinglist Are you afraid of missing out if you quit drinking? You’re not alone—but that fear is based on a lie. In this short but powerful episode, Sara flips the script on alcohol-free living and reframes it not as deprivation, but as an incredible gain. If you’ve ever said “I’ll miss being able to have a drink now and then” or “I’m just not ready to give it up,” this mindset shift is what you need. This episode dives into the real wins of ditching alcohol—and how to move from “I can’t drink” to “I don’t need to drink.” In This Episode: 💭 Why you feel like you’re “missing out” (and how to reframe that) 🧠 The simple mindset shift that changed everything for Sara 📓 The power of gratitude journaling and affirmations in early sobriety ✅ 5 life-changing gains from ditching alcohol: Mental clarity Inner peace Better sleep Self-trust True freedom ✍️ A powerful journaling prompt: “Because I’m not drinking, I get to…” 🎯 An invitation to step into a mindset of abundance and possibility ✨ Ready to feel proud, clear-headed, and connected — without the pressure? Join the waitlist for the Refresh & Reboot: Dry July experience starting July 1st! You’ll get daily motivation, mindset tools, and a community that gets it — plus early access and a special discount. ➡️ Get on the list here: www.nomorewasteddays.co/waitinglist 🔄 Let’s Connect! 🎧 If this episode resonated with you, send Sara a DM on IG @no_more_wasted_days and let her know what you GET to do now that you’re not drinking. 📲 Share this episode with someone who’s ready to shift from fear to freedom, and don’t forget to rate and review the show. ********************************************** 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
	Ep. 117: Dry Drunk Warning Signs: Are You Doing the Work?	17 Jun 2025	00:22:57
Ready for a fresh start this summer? Join the Refresh & Reboot: Dry July Experience! Get early access + a special discount when you join the waiting list here. We hear the term “dry drunk” thrown around a lot,sometimes by critics online, sometimes in recovery spaces. But what does it actually mean? And how does it differ from true recovery? In this episode, Sara and Heather unpack the meaning behind this misunderstood term. Whether you're early on in your alcohol-free journey or a few years in, this episode will offer the clarity you need to check in with yourself and keep growing forward. In this episode, we explore: ✨ What the term “dry drunk” really means and why it can be triggering 🌀 Common signs you might be stuck in a dry drunk pattern 💡 The emotional and personal work that makes the difference 💬 Why simply not drinking isn’t the same as recovery 🛠️ Tools for moving from dry drunk to true recovery 💖 What real recovery feels like freedom, alignment, and joy 6 Tools to Shift from Dry Drunk to True Recovery: Self-reflection Emotional work (therapy, coaching, or support groups) Healthy coping strategies (walks, journaling, routines) Community and connection Spiritual or purpose-based practices Forgiveness and grace—for yourself and others 🌟 Favorite Quote: “Sobriety is just the beginning. Recovery is where the joy lives. You deserve more than a dry life—you deserve a full one.” 📣 Take Action: If you’re thinking about taking a break from alcohol this summer, don’t miss your chance to be part of the Refresh & Reboot: Dry July Experience. Join the waitlist to receive early access and a special discount before it opens to the public. 👉 www.nomorewasteddays.co/waitinglist 💬 Loved this episode? Let us know by leaving a rating or review—it helps more people find the show and get the support they need. 🎉 Want More Support on Your Journey? Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a fellow sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛 ********************************************** 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: @withheatherp TikTok: @withheatherp
	Ep. 116: Quick Wins for a Full Alcohol Free Life	13 Jun 2025	00:12:20
Want to take a break from alcohol with support, structure, and momentum? Join the Waitlist for the Refresh & Reboot: Dry July Experience! By joining the waitlist now, you’ll receive early access and special pricing → nomorewasteddays.co/waitinglist If you're feeling maxed out, pulled in a million directions, and wondering when you're supposed to take care of yourself then this episode is for you. In this shorty episode, Sara breaks down how to practice self-care even in the busiest seasons of life. Self-care doesn't have to mean a full day off or a spa retreat. It can be simple, nourishing, and fit right into your real life. Even the messy, overscheduled parts of it. 🎧 In this episode, you’ll hear: 💡 What self-care really is (and what it isn't) 🧘 How micro moments can completely shift your day ⏱️ Why 3 minutes of intention can matter more than 3 hours of quiet 🌅 Sara’s morning routine and how it sets the tone (without taking tons of time) 🔁 How to habit stack for built-in self-care 🧠 Why going alcohol-free actually makes self-care easier ✅ Tiny but mighty self-care wins you can try today 🧹 Examples of self-care that don’t require time, just intention 💬 Favorite quote: “Self-care isn’t about time. It’s about choice.” 👀 Quick Wins for Today: Prep something nourishing for tomorrow 🥗 Say no to something optional 🙅‍♀️ Take a walk without your phone 🚶‍♀️📵 Set a wind-down alarm ⏰ Unfollow or mute someone who drains your energy ✂️ If this episode resonated with you, be sure to rate, review, and share it with a friend who might need to hear this. 🌿 Let this summer be the one where you finally choose you. ✨ Ready to feel proud, clear-headed, and connected — without the pressure? Join the waitlist for the Refresh & Reboot: Dry July experience starting July 1st! You’ll get daily motivation, mindset tools, and a community that gets it — plus early access and a special discount. ➡️ Get on the list here: www.nomorewasteddays.co/waitinglist ********************************************** 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
	Ep. 115: You’re Not Broken. You’re Recalibrating	10 Jun 2025	00:19:39
🎉 Ready to feel better fast? Join the Waitlist for the Refresh & Reboot: Dry July Experience! Doors open soon and the next round is going to be extra powerful. Sign up now to get early access and a special discounted price before enrollment opens to the public. 👉 www.nomorewasteddays.co/waitinglist Have you ever had one of those weeks where you're checking off the boxes, showing up for yourself, staying alcohol-free, and yet everything still feels heavy? You're not alone. In this episode, Sara and Heather get real about the emotional weight that sometimes lingers, even when life looks “fine” on the outside. From family emergencies and grief to burnout and body comparison spirals on social media, they explore what it means to sit with the hard stuff—and how to care for yourself through it. ✨ Whether you're early in your alcohol-free journey or years in, this episode is a permission slip to slow down, rest, and remember that healing doesn’t always feel light. 🔑 In this episode, we talk about: 💭 Why heaviness doesn’t mean you’re doing anything wrong 🧠 How your nervous system needs time to catch up, especially after stress or trauma 😔 The illusion of “high-functioning” and how it masks depletion 🧹 Replacing old numbing habits (alcohol, sugar, weed) with rest, not hustle 🧴 Simple ways to soothe your nervous system: warm meals, soft clothes, grounding scents 📝 Brain dumps, gentle routines, and letting go of comparison 💪 Reframing rest as essential, not earned 🔄 Real-life examples from Sara and Heather’s week and why sometimes, it’s okay to grieve on a delay 💬 “You’re not broken. You’re recalibrating.” —Heather 📣 Take Action: If you’re thinking about taking a break from alcohol this summer, don’t miss your chance to be part of the Refresh & Reboot: Dry July Experience. Join the waitlist to receive early access and a special discount before it opens to the public. 👉 www.nomorewasteddays.co/waitinglist 🎧 And if this episode resonated with you, share it with a friend who might need a reminder that it’s okay to feel heavy sometimes. Leave a rating or review on Apple Podcasts, or drop us a comment on Spotify or YouTube. We’d love to hear from you. 🎉 Want More Support on Your Journey? Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a fellow sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛 ********************************************** 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
	Ep. 114: Afraid to Tell People You’re Not Drinking? Listen to This	06 Jun 2025	00:10:13
✨ Ready for a reset? Join the waitlist for the Refresh & Reboot: Dry July experience starting July 1st! Details below 👇 What will people think if you stop drinking? Will they ask questions? Judge you? Think you're boring? In this shorty episode, Sara opens up about one of the biggest fears people face when they consider quitting drinking: judgment. Whether you're sober curious, taking a 30-day break, or farther along in your alcohol-free journey, this episode is a powerful reminder that you're not alone. Sara shares her personal experience of worrying what others would think, how she navigated social situations early on, and the surprising truth she discovered: most people aren’t thinking about you as much as you think they are. 🙌 You'll learn: 🧠 Why fear of judgment is wired into your brain (hello, survival mode) 💬 The three most common fears around alcohol-free living — and how to reframe them 👀 How to stop giving so much power to what others might think 🌱 Why your choice to take a break might secretly inspire others 🗣️ A mantra to remind yourself: “I don’t have to manage other people’s feelings about my choices.” 🎧 Whether you’re quietly taking a break or shouting your sobriety from the rooftops, this episode will help you drop the shame, stand in your truth, and move forward with courage. ✨ Ready to feel proud, clear-headed, and connected — without the pressure? Join the waitlist for the Refresh & Reboot: Dry July experience starting July 1st! You’ll get daily motivation, mindset tools, and a community that gets it — plus early access and a special discount. ➡️ Get on the list here: www.nomorewasteddays.co/waitinglist ********************************************** 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
	Ep. 113: How Alcohol Affects Your Sleep and Hormones	03 Jun 2025	00:34:46
If you’ve ever found yourself wide awake at 3 a.m. questioning every life decision you’ve ever made, you’re not alone—and alcohol might be the hidden culprit. In this episode, Sara and Heather dive into the tangled web of sleep, hormones, and booze and why quitting drinking may be the best thing you can do for your rest. We cover: 🧠 Why alcohol tricks you into thinking it helps you sleep 💤 The science behind why you wake up at 3 a.m. after drinking 🔥 How midlife hormone shifts (hello, cortisol and estrogen) mess with your sleep—and how alcohol makes it worse 😴 Why quality sleep finally returns in sobriety 🧘‍♀️ The 3-Part Alcohol-Free Sleep Reset to help you wind down, fall asleep, and stay asleep 📚 Personal bedtime routines, lo-fi beats, magnesium soaks, and the weird books that help us snooze This episode is your permission slip to ditch the wine and reclaim your rest. Plus, Sara and Heather share what their sleep was like before and after going alcohol-free, and the one small change you can make tonight for better zzz’s. ✨ Your only job isn’t a perfect sleep routine—it’s removing what’s disrupting it most. 🎧 Listen now and then message us or leave a comment to tell us your favorite alcohol-free sleep strategy! 🎉 Want More Support on Your Journey? Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a fellow sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛 ********************************************** 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
	Ep. 112: Rethinking Relaxation: Unwinding Without Alcohol	30 May 2025	00:13:43
In this shorty episode, Sara is discussing the common misconception that alcohol aids in relaxation. She shares her personal journey of realizing that true relaxation comes from within and provides listeners with practical strategies to unwind without alcohol. Key methods discussed include creating a wind-down ritual, moving your body, engaging your senses, practicing mindfulness, exploring creative outlets, and trying alcohol-free beverages. Sara emphasizes that relaxation is a skill that takes practice and invites listeners to download her free alcohol-free checklist for additional support on their alcohol-free journey. 00:00 Introduction to Rethinking Relaxation 01:35 The Myth of Alcohol as a Relaxation Tool 03:20 Practical Ways to Relax Without Alcohol 04:27 Creating a Wind Down Ritual 06:29 Engaging Your Senses and Practicing Mindfulness 07:57 Exploring Creative Outlets and Alcohol-Free Beverages 09:48 Embracing Relaxation as a Skill 11:29 Conclusion and Final Thoughts And don’t forget to download your free Alcohol Free Checklist. Just CLICK HERE to download this list today ********************************************** 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
	Ep. 111: Burnout Happens - Here’s How to Come Back	27 May 2025	00:32:49
In this relatable episode, Sara and Heather dive into the very real experience of burnout—what it feels like, how it shows up, and how to recover gently without defaulting to old patterns like alcohol. Whether you're juggling kids, work, a partner, or just the pressures of everyday life, this episode is a reminder that you’re not alone. Heather shares her recent “tired to the core” moment, Sara opens up about feeling emotionally foggy, and together they unpack the subtle signs of burnout and the small, powerful steps toward recovery. 🧠 What we cover in this episode: 🔥 Signs you’re heading toward burnout (and how to catch them early) 💬 Why alcohol-free living can make burnout feel heavier—but more honest 🧺 The healing power of warm food, clean laundry, and light movement 🛋️ Why you don’t need to earn your rest 🙏 The role of spirituality, surrender, and simple routines in rebuilding 💛 Soft effort counts—why messy progress is still progress 📝 The power of honesty in recovery and learning to tell yourself the truth 🎧 How to reconnect with joy when nothing feels good anymore If you're feeling overwhelmed, emotionally flat, or like you're juggling too many plates, this conversation is your permission slip to slow down, show up imperfectly, and start again—one small piece at a time. 💬 “You don’t have to be fully healed to show up. You just have to show up.” – Heather 🙏 Don’t forget to rate and review the show on Apple Podcasts. (Tip: Go to the main show page, not just the episode!) 🎉 Want More Support on Your Journey? Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a fellow sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛 ********************************************** 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
	Ep. 110: Cravings Explained: What’s Actually Happening	23 May 2025	00:15:26
Need support in managing your cravings? CLICK HERE to download my free guidebook that will make your next craving feel easy to navigate. Cravings don’t mean you’re weak—your brain is just doing what it was trained to do. In this solo shorty episode, Sara breaks down the science behind alcohol cravings and helps you release the shame that often comes with them. You’ll learn how alcohol hijacks your dopamine and reward system, why certain triggers feel so intense, and how to rewire your brain for real, lasting joy. If you've ever wondered why cravings hit so hard (especially early in sobriety), this episode is for you. Sara shares her own stories from early sobriety and offers science-backed strategies to help you ride the wave of a craving—and come out stronger on the other side. ✨ In this episode: 🧠 How alcohol affects your brain’s dopamine and reward systems 🔄 The cue-craving-reward cycle—and how it becomes automatic 🥱 Why things feel flat or dull in early sobriety (and how to get through it) 🎉 The truth about “reward” drinking—and what to do instead 🛠️ Craving-busting tools you can use in the moment 💬 How curiosity (not criticism) helps you overcome urges 📉 Why shame increases the risk of relapse—and what to do instead 📥 Grab the free Cravings Guidebook Get all of Sara’s go-to tools and tips for navigating cravings: 👉 https://nomorewasteddays.co/beating-alcohol-cravings/ 💬 Want more support like this? Join the Day Makers community for weekly group coaching calls, connection, and resources to help you keep going—now available with a 2-week trial for just $7. 👉 https://nomorewasteddays.co/day-makers-community/ ********************************************** 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
	Ep. 109: Finding the Joy in your Alcohol-Free Life Again	20 May 2025	00:40:38
Sara and Heather dive into what it means when that initial "spark" from early sobriety fades—and how to get it back. Whether you're 30 days in or six years alcohol-free, this episode is for anyone who's ever wondered, "Why doesn't this feel exciting anymore?" In this episode, we cover: 🌟 What “the spark” is in early sobriety—and why it doesn’t always stick around 🔄 The Pink Cloud vs. The Wall: Understanding different phases of the alcohol-free journey 😮‍💨 Why milestones can sometimes feel... underwhelming 🧠 The science behind fading memories and romanticizing alcohol (hello, Fading Affect Bias) 🛑 What complacency can look like—and how to recognize when you're in it 🧰 How to reignite your spark: fresh tools, goals, routines, and even tea rituals 🧘‍♀️ The surprising power of stillness and spiritual reconnection 🧠 Tips for re-engaging with your “why” and updating your mindset 📓 Why journaling your progress matters (even if you're years into this) 🪴 How propagating houseplants became the new party trick 🙃 Favorite quotes from this episode: 🗣 “Motivation fades, but self-trust grows with every step you take.” — Sara 🗣 “I’m worth a good life without alcohol. So is everyone around me.” — Heather 🗣 “Sometimes the spark is in the quiet.” — Sara 🗣 “It’s okay to not feel fireworks all the time on your alcohol-free journey. The real spark is showing up for yourself anyway.” — Sara ✍️ Journal Prompts: If you’re in a low-spark moment, these questions will help guide you back to what matters. What first made me curious about an alcohol-free life—and what parts of that still matter to me today? (This helps reconnect with your original “why” in a deeper, more grounded way.) What signs of growth or change have I overlooked lately? (We often miss the subtle but powerful shifts—this brings them to light.) If I trusted that this phase was temporary, how would I choose to show up today? (This brings compassion and forward momentum to what might feel like a stall.) Helpful Articles & Sources The Roadmap to Recovery – ThedaCare Covers common emotional stages in recovery, including “The Wall” phase (45–120 days). 👉 https://thedacare.org/news-and-events/healthy-living/the-roadmap-to-recovery When You Find Your Motivation Dwindling – Hired Power Talks about losing momentum and how to reignite it. 👉 https://hiredpower.com/blog/when-you-find-your-motivation-dwindling Understanding Anhedonia in Addiction Recovery: A Timeline Breakdown – Arrowwood Addiction Treatment Center Breaks down how the brain’s reward system rebalances after quitting substances. 👉 https://arrowwoodaddictiontreatmentcenter.com/understanding-anhedonia-in-addiction-recovery-a-timeline-breakdown Fading Affect Bias: Why You Romanticize Drinking in Recovery – Monument Explains the psychological tendency to misremember alcohol as more positive over time. 👉 https://joinmonument.com/resources/fading-affect-bias-alcohol-recovery What Is the Most Common Time of Relapse? – Seacrest Recovery Center Discusses relapse triggers, especially during stressful transitions. 👉 https://seacrestrecoverycenter.com/what-is-the-most-common-time-of-relapse ❤️‍🔥 Whether your spark is blazing or barely flickering, you’re not alone. We’re here with you, cheering you on every step of the way. 🎉 Want More Support on Your Journey? Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a fellow sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛 ********************************************** 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
	Ep. 108: Starting Over Isn’t Failure — It’s Strength	13 May 2025	00:20:29
In this compassionate and deeply honest episode, Sara and Heather dive into a topic that so many of us need to hear—especially when the alcohol-free journey feels bumpy: the power of starting over. Whether you're on Day 1, Day 100, or somewhere in between, this conversation reminds you that your worth is never defined by your streak. Starting again isn’t failure—it’s resilience. Sara and Heather share personal stories and insights about navigating slips, shame spirals, and the unexpected emotional waves that can arise—even years into sobriety. With warmth and humor, they discuss how healing isn't linear, why “reset” days matter, and how to treat yourself with compassion in moments of struggle. Key Moments & Takeaways: 🔄 Starting over doesn’t mean starting from scratch—it means starting with experience. 🚫 The myth of perfection adds pressure that doesn't serve your healing. 🔍 Reframe slips as invitations to get curious, not cruel. ❓ Ask: What happened days before a slip—not just the day of? 🧠 Shame tells you you’re broken. Healing says you’re human. 💧 Sometimes, the reset is as simple as drinking water, eating, resting, and showering. 🛑 Don't confuse a “dry drunk” day with failure—it’s a signal to check in and simplify. 📆 You don’t need a Monday or the 1st of the month to start—random days work too. 🧘 Celebrate the little things. Self-trust and forgiveness are milestones in themselves. 👀 Protect your feed—unfollow accounts that make you feel less-than. Favorite Mantras from the Episode: ✨“Permission is power—and it’s yours to give.” ✨ “You’re starting from experience, not from scratch.” ✨ “One drink, one craving, one thought doesn’t undo your progress or your worth.” 🎧 Whether you're feeling strong or struggling today, this episode is your gentle nudge to come back to yourself with kindness. Listen in, take what you need, and remember: there is no shame in beginning again. 📣 Don’t forget to leave a review and let us know your thoughts—we might just read it on a future episode! 🎉 Want More Support on Your Journey? Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. ********************************************** 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
	Ep. 107: Coping with Anxiety After Quitting Drinking - 4 Unexpected Tools	09 May 2025	00:23:00
Sara gets vulnerable in this solo episode. She opens up about something many of us deal with—even deep into the alcohol-free journey: anxiety. At nearly six years sober, she shares her surprise when anxiety started showing up again. But instead of turning back to alcohol or spiraling, Sara got curious. In this episode, she shares four unexpected tools that have been easing her anxiety without a drop of alcohol. Also, if you’re new to your alcohol free journey and you want some extra support, CLICK HERE to download my free Alcohol Free Checklist. If you've been wondering, "Why am I feeling anxious even though I'm sober?"—this episode is for you. ✨ In this episode, you'll hear: Why anxiety can resurface even years after quitting drinking How caffeine might be making your symptoms worse—and what Sara did about it A refreshing approach to nutrition and movement that supports mental health Why reconnecting with a spiritual practice is grounding in uncertain times How cycle tracking has helped Sara understand her moods and show herself more compassion 🔑 Key Takeaways: ☕ Cutting back (way back!) on caffeine made a huge difference in managing anxiety 🥗 Recommitting to nourishing meals and consistent movement provided a sense of control and stability 🧘‍♀️ Meditation and spiritual surrender helped calm her nervous system and ease obsessive thinking 📱 Using a simple cycle tracking app allowed for more self-awareness and grace, especially during hormonal shifts 🧡 Sara reminds us: Just because you’re sober doesn’t mean anxiety is gone forever. But without alcohol clouding the picture, you’re better equipped to identify the root causes and use empowering tools that actually work. 📥 Mentioned in the episode: My free Alcohol-Free Checklist – Your roadmap to navigating your first steps (or your next ones!) alcohol-free Flo App (cycle tracking) 🗣️ Quotes from this episode: “Just because you’re experiencing anxiety again doesn’t mean you’re going backwards. Healing isn’t linear.” — Sara “Having less caffeine has equaled less chaos in my body.” — Sara “I'm not piling onto this anxiety with alcohol and hangovers. That alone is a gift.” — Sara “Every day I say to myself: I am a yes for miracles happening around me.” — Sara 📣 If this episode helped you, share it with a friend and don’t forget to rate and review the show. It’s a free way to support the podcast and help others find it. Are you navigating anxiety too? Which of these four tools might help you the most? ********************************************** 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
	Ep. 106: Learning to Adult (Again) in Your Alcohol Free Life	06 May 2025	00:32:32
When you quit drinking, you go through periods of learning how to parent yourself on your alcohol-free journey. Whether you're a parent, child-free, or somewhere in between, Sara and Heather dive deep into the power of becoming your own inner caregiver—your inner mother, father, or adult—and how sobriety makes space for that transformation. Quitting alcohol isn’t just about removing something toxic. It’s about rebuilding your life, one foundational brick at a time. In this conversation, we explore what it looks like to truly take care of yourself with the same love, structure, and consistency you’d offer a child. Inside the episode: Why learning to "adult" again is a key part of early sobriety The power of reclaiming routines like brushing your teeth and feeding yourself regularly Shifting from external validation to inner trust and rest Managing money, clutter, and time without avoidance or overwhelm Reconnecting with your purpose and relationships—starting with you Why small goals build big confidence How to know when your life needs “mothering” and what to do about it The 8 Pillars of Self-Parenting These are the daily acts and deeper commitments that help you build a secure, alcohol-free foundation: Self-Care – From sleep and skincare to hydration and medical appointments Feeding Yourself Well – Cooking (or assembling!) meals regularly and planning ahead Goal Setting – Starting with small wins to build self-trust Keeping a Clean Space – Creating visual calm and organizing in a way that works for you Money Management – Moving from avoidance to awareness and setting up systems that support your growth Healthy Relationships – Cultivating connection, patience, and presence with others Time Management – Saying no to overbooking and learning to slow down Purpose & Work – Letting go of old identities and tuning into what lights you up If you’re feeling off in any area of life, these eight pillars—and their four overarching themes (Health, Home, Purpose, and Community)—can help you pinpoint where your inner parent needs to step in. 🎧 Don’t forget to rate, review, and follow the show—your support helps us reach more people who are ready to ditch alcohol and start living fully. 🎉 Want More Support on Your Journey? Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a fellow caregiver and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛 ********************************************** 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
	Ep. 105: What Happens When You Don’t Drink for 30 Days?	02 May 2025	00:16:42
Want to join the Refresh & Reboot: 30 Day Alcohol Free Challenge? CLICK HERE to join today. We start on May 5th, and I can’t wait to see you there. ✌️❤️ What can really change in just 30 days without alcohol? In this shorty episode, I share the story of how my alcohol-free journey began with a single decision—not to quit forever, but just to try 30 days. That one-month trial became the springboard to a whole new life. I break down the week-by-week transformation many people experience in their first alcohol-free month—from better sleep and reduced anxiety to glowing skin and a more stable mood. You’ll also get the inside scoop on my upcoming Refresh & Reboot: 30-Day Alcohol-Free Challenge starting May 5th and what makes it such a powerful reset. Whether you're sober-curious or ready for a change, this episode will leave you inspired to give yourself the gift of 30 days. Key Points: 🧠 Week-by-week breakdown of what to expect in a 30-day alcohol-free challenge: Week 1: Breaking the cycle, feeling wobbly but proud Week 2: Better sleep, reduced bloating, energy returns Week 3: Fewer cravings, increased clarity and calm Week 4: Major mindset shifts—many people realize they don’t want to go back 🌙 Key benefits of going alcohol-free for 30 days: Better sleep (no more 3 a.m. panic wake-ups) Less anxiety (nervous system reset) Glowing skin (hello, hydration!) Emotional stability (more patience, less reactivity) 📆 What’s included in the Refresh & Reboot 30-Day Challenge: Daily videos, emails, and a downloadable workbook + journal Two live coaching calls A private community (off social media) Lifetime access to all materials 💬 Memorable Quotes: “You don’t have to be ready to quit forever. You just have to be ready to give it a try.” “If I couldn’t quit drinking for 30 days, I told myself, then maybe I’d need outside support. But I wanted to prove I could do it first.” “After 30 days, I didn’t want to stop. That’s the magic of giving yourself a chance.” “People started saying, ‘You’re glowing. What are you doing?’ And I realized—it was because I’d quit drinking.” 📣 Call to Action: Ready to see what you can do in 30 days? Join the Refresh & Reboot: 30-Day Alcohol-Free Challenge starting May 5 at www.nomorewasteddays.co ********************************************** 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

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