Sober Powered: The Neuroscience of Being Sober

Multiple quit attempts are common when you are trying to get sober, but how many tries does it take before it finally sticks? In this episode I’ll cover the statistics on relapse rates and share all the data I’ve found on the number of quit attempts it takes to stay sober for good. You’ll learn about what makes sobriety more challenging, and what you can do to make this quit attempt your final try. What to listen to next: E249: Alcohol and Cortisol: Extra Stress and Extra Cravings E248: You Can’t Be Comfortable AND Stay Sober E238: Why Moderation Doesn’t Work E197: Making the DECISION to Quit Drinking Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Weekly emails on Fridays https://www.soberpowered.com/email Work with me: Anger Management Coaching https://www.soberpowered.com/anger Sober coaching https://www.soberpowered.com/sober-coaching Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

The intensity of our emotions determines how we deal with them. If the intensity gets too much and we become overwhelmed, we can use avoidance coping mechanisms, like drinking, but avoiding emotions just increases their intensity. In this episode, I’ll explain why some of us have more intense emotions than others, what the window of tolerance is and how this relates to your drinking, and how your brain interprets things to lead to these intense emotions. Our perception is in our control, so I’ll leave you with some mindset shifts on how to manage your emotions better and reduce overwhelm. What to listen to next: E248: You Can’t Be Comfortable AND Stay Sober E216: 4 Types of Impulsivity: Which One Are You? E213: Self-Care is NOT Temporarily Turning Off Your Brain (Getting "Me Time") E212: Why Some People Get Sober and Others Don’t (Resilience and Epigenetics) Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Weekly emails on Fridays https://www.soberpowered.com/email Work with me: Anger Management Coaching https://www.soberpowered.com/anger Sober coaching https://www.soberpowered.com/sober-coaching Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

When I was struggling to quit drinking people would constantly tell me that I wasn’t “ready” yet. I felt ready. I was suffering and wanted it to end. What more did I need to be ready? In this episode you’ll learn about the stages of change, what each one might look like with our drinking, and how to move into the next stage if you are stuck in one. I’ll also discuss 3 things that keep us from being “ready” to get sober and if a rock bottom moment is required. What to listen to next: Moderation episodes: 99, 238 Withdrawal/mushy brain episodes: 191, 205, 224 Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Weekly emails on Fridays https://www.soberpowered.com/email Work with me: Anger Management Coaching https://www.soberpowered.com/anger Sober coaching https://www.soberpowered.com/sober-coaching Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Stress is a main reason many of us drink and it’s a big trigger for relapse after getting sober. In this episode you’ll learn all about cortisol- how it’s released, how chronic stress and heavy drinking disrupt our stress response, and when your stress response system may recover in sobriety. I’ll explain what happens with cortisol in withdrawal, in early sobriety, and give you a timeline for when this should normalize. What to listen to next: E204: can anyone get addicted to alcohol? E199: frustration tolerance Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Weekly emails on Fridays https://www.soberpowered.com/email Work with me: Anger Management Coaching https://www.soberpowered.com/anger Sober coaching https://www.soberpowered.com/sober-coaching Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Getting sober is tough. We have to figure out how to live again and finally learn some coping skills and tools. It’s uncomfortable. In this episode, I’ll talk about stepping outside of our comfort zone to stay sober and how to recognize and take advantage of growth opportunities that show up during the journey. I’m going to share some uncomfortable truths in this episode, but I think if you can really hear me, then it may help you reframe your perspective and start doing some of “the work”. What to listen to next: E164: How Taking Breaks from Drinking Helped Me Quit For Good E202: WTF is "the work"? Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober coaching https://www.soberpowered.com/sober-coaching Tired in Early Sobriety Course https://www.soberpowered.com/why-am-i-so-tired-after-quitting-drinking Anger Management Program https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. If you think I made a mistake somewhere, please reach out. I will look into it and make a correction if needed. Learn more about your ad choices. Visit megaphone.fm/adchoices

You’ve heard people say it, sober sleep is the best sleep, but when are you going to get some of this great sleep yourself? In this episode, I explain why we think alcohol helps with sleep, how alcohol affects sleep, and what to expect with your sleep when you quit drinking. You’ll learn more about insomnia in the first month, why we have drinking dreams, and how sleep recovers over time. I promise, if you stick with sobriety you will have that amazing sleep you hear everyone else talking about. This is an opportunity to practice being patient. What to listen to next: E240: post-acute withdrawal syndrome (PAWS) Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober coaching https://www.soberpowered.com/sober-coaching Tired in Early Sobriety Course https://www.soberpowered.com/why-am-i-so-tired-after-quitting-drinking Anger Management Program https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. If you think I made a mistake somewhere, please reach out. I will look into it and make a correction if needed. Learn more about your ad choices. Visit megaphone.fm/adchoices

Many of us worry that we’ve done permanent damage to our brains with our heavy drinking or that it’s been too long to make a change. In this episode you’ll learn more about dementia, how heavy drinking damages the brain and increases the risk of developing dementia, and what you can do to reduce your risk of dementia, besides quitting drinking of course. I will also discuss wet brain, also known as Wernicke-Korsakoff Syndrome, which is another consequence of long term heavy drinking. What to listen to next: E196: how the brain recovers after quitting drinking E224: alcohol makes your brain stop working E240: post-acute withdrawal syndrome (PAWS) Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Tired in Early Sobriety Course https://www.soberpowered.com/why-am-i-so-tired-after-quitting-drinking Anger Management Coaching https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Is being sober truly a priority or would it be a nice to have? If you want to make progress in getting sober, staying sober, and doing “the work”, then you need to be consistent. In this episode, I’ll discuss why consistency is important to the brain, 3 things that make us more likely to follow through with our commitments, and how you can start prioritizing your sobriety today. What to listen to next: E242: The Science of Making Good Habits in Long Term Sobriety E224: Alcohol Makes Your Brain Stop Working E202: WTF is "The Work" Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Tired in Early Sobriety Course https://www.soberpowered.com/why-am-i-so-tired-after-quitting-drinking Anger Management Program https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s very normal to feel bored when you quit drinking. We get used to constant excitement, dopamine and chaos while we’re drinking, so it can be difficult to adjust. Plus, many of us give up our hobbies that don’t involve alcohol, so when we get sober we don’t know what to do with all of our free time. In this episode I’m going to discuss why some of us are prone to boredom when we try to stop drinking. Throughout the episode I am going to build on our definition of boredom and why it develops. Then we’ll discuss strategies for managing boredom in sobriety. What to listen to next: E162: what to expect cognitively when you quit drinking E235: dopamine and loss of control E226: using alcohol to escape your life E228: why alcohol automatically captures and holds your attention Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Tired in Early Sobriety Course https://www.soberpowered.com/why-am-i-so-tired-after-quitting-drinking Anger Management Program https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Emotional eating is a very frustrating thing to deal with, and it’s not uncommon to eat extra or have sugar cravings when you get sober. In this episode I’ll explain why we emotionally eat, the factors that contribute to emotional eating the most, and how this relates to your sobriety. You’ll learn about a lot of different studies on emotional eating and I will share tips for dealing with it if you’re struggling. What to listen to next: E41: why sober people want so much sugar E165: I quit sugar for 30 days E188: wellness over weight loss E138: why we can’t moderate (D2 receptors) Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Tired in Early Sobriety Course https://www.soberpowered.com/why-am-i-so-tired-after-quitting-drinking Anger Management Program https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Many of us eventually realize that we have unhealthy habits like eating a bunch of junk at night, drinking way too much caffeine, not exercising, and more. We want to change these, but changing habits is tough. We can easily get into the same cycle we did with our drinking where we say we’re going to do it and then we do nothing, or we get inspired briefly, and then go right back to normal. So how can we take advantage of the brain’s habit building system to get some healthy habits into our lives? In this episode you’ll learn how the brain forms habits and what makes the process quicker or slower. I’ll discuss a few ways that you can approach making new habits so it’s easier to follow through. What to listen to next: E238: why moderation doesn’t work E228: why alcohol captures and holds your attention E216: 4 types of impulsivity Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Tired in Early Sobriety Course https://www.soberpowered.com/why-am-i-so-tired-after-quitting-drinking Anger Management Program https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Understanding why you crave alcohol can be a powerful tool in your sober journey, helping you reduce the frequency and intensity of these cravings. There are many theories about why alcohol cravings occur, and in this episode, I’ll explore the six most scientifically supported reasons. By gaining insight into the different factors that contribute to alcohol cravings, you can strengthen your sober lifestyle and learn effective strategies to manage and reduce your own cravings. What to listen to next: E216: 4 types of impulsivity E203: why you want alcohol even when you hate it E204: can anyone get addicted to alcohol? E224: alcohol makes your brain stop working E201: your dysregulated stress response E235: dopamine and loss of control Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Tired in Early Sobriety Course https://www.soberpowered.com/why-am-i-so-tired-after-quitting-drinking Anger Management Program https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

You may have heard of Post-Acute Withdrawal Syndrome (PAWS), a condition that can develop after you’ve quit drinking and includes lingering symptoms like mood swings, anxiety, brain fog, and fatigue. In this episode I will explain what PAWS is, why it develops, what factors influence the severity of PAWS, what you can expect, and I’ll give you 8 tips for coping with the symptoms. What to listen to next: E199: frustration tolerance E170: why the first year of sobriety is so hard (anhedonia) E201: your dysregulated stress response E157: brain fog and fatigue E224: alcohol makes your brain stop working E213: self-care is not turning off your brain with alcohol Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Episode Notes https://www.soberpowered.com/notes Weekly emails on Fridays https://www.soberpowered.com/email Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

This episode is a deep dive into how alcohol affects the body, timestamps are below. This isn’t an episode meant to scare you, just to inform you about all the things you may be experiencing. Often we don’t know that alcohol is the cause. In the second half of the episode I’ll shift gears to the scary side of how alcohol impacts the body, specifically cancer and cirrhosis. I will give you a warning before I discuss the prognosis of cirrhosis so if that is information you don’t want to hear then you will be able to turn off the episode. I designed this episode to be the most comprehensive episode on how alcohol affects the body that has ever been released. Plus, it’s coming from a sober person who knows from personal experience. If this episode helps you, then I would really appreciate you sharing it to help me spread the word. What to listen to next: E231: everything you need to know about alcohol withdrawal E170: here's why the first year of sobriety is so hard E196: how the brain recovers after quitting drinking E211: the anticipation of a drink E224: alcohol makes your brain stop working E228: how alcohol automatically captures and holds your attention E240: post-acute withdrawal syndrome (PAWS) Timestamps (may be shifted slightly due to ads. Thank you for listening to my ads to support all the work that goes into this podcast): 0:00-1:51 Intro 1:52-3:32 why alcohol makes you sweaty and red, night sweats 3:33-5:17 how alcohol affects sleep 5:18-13:00 heart rate and blood pressure 13:01-14:19 leg cramps 14:20-17:41 skin and aging 17:43-19:59 neurotoxin, alcoholic neuropathy 20:00-22:39 muscle building and losing body fat 22:40-24:24 alcohol shrinks the brain 24:25-27:58 how alcohol initially energizes us before making us exhausted 27:59-32:54 gut and oral health, inflammation, acid reflux 32:57-40:02 brain inflammation, memory and cognitive impairments 40:06-44:49 where does alcohol go after you drink it, alcohol metabolism 44:50-48:48 how alcohol metabolism changes when you drink heavily 48:49-50:23 why women typically have more health related consequences than men 50:24-59:06 how alcohol causes cancer 59:07-1:07 how alcohol causes fatty liver, alcoholic hepatitis, and cirrhosis 1:08-end the prognosis for someone with cirrhosis About me: https://www.soberpowered.com/about Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode you’ll learn about what the brain is like in the first couple of weeks of sobriety, how the brain’s of people who relapse are different from those who stay sober, how healing progresses up to 7 years of sobriety, and some common roadblocks. This episode is part of a 9 episode series for Dry July 2024. Make sure to follow my podcast so you don't miss the rest of the series. Dry July Sober Powered Skills Special Dry July Course https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Moderation is impossible. If you can’t moderate, then you’ll never be able to. Some people can moderate with rules and intense focus, but that’s not real moderation. In this episode I’ll explain why we can never be cured, what’s going on in the brain, and hopefully help you accept that you drink the way you drink and that’s it. What to listen to next: E204: can anyone get addicted to alcohol? E150: 15 moderation strategies I tried to control my drinking This episode is part of a 9 episode series for Dry July 2024. Make sure to follow my podcast so you don't miss the rest of the series. Dry July Sober Powered Skills Special Dry July Course https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever felt totally convinced that it was going to be different this time, only to drink and find out it’s still not any different? We can repeat this cycle too many times to count, and maintain the belief that we’ll be able to moderate our drinking someday if only we keep trying. In this episode you’ll learn why you repeat this process even though you have a ton of proof that it won’t be different. I’ll discuss the fading affect bias and how the bad memories fade and the good memories gain power. This episode is part of a 9 episode series for Dry July 2024. Make sure to follow my podcast so you don't miss the rest of the series. Dry July Sober Powered Skills Special Dry July Course https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

At the end of our drinking, we continue to drink even though it’s not enjoyable and causes a lot of suffering. As addiction progresses it goes from liking alcohol to wanting or needing alcohol. In this episode I’ll explain why alcohol feels pleasurable and enjoyable for us, and how eventually we get a payback and start feeling miserable. You’ll learn a bit about the pleasure pain balance too. This episode is part of a 9 episode series for Dry July 2024. Make sure to follow my podcast so you don't miss the rest of the series. Dry July Sober Powered Skills Special Dry July Course https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Everyone loves dopamine right now. We know it’s involved in addiction and pleasure, and that it gets depleted when we drink. In this episode, I’m going to explain dopamine’s role in motivation, cravings, and building associations with our drinking. One of the earliest signs of addiction is loss of control, so how dopamine contributes to us being unable to control how much alcohol we drink. This episode is part of a 9 episode series for Dry July 2024. Make sure to follow my podcast so you don't miss the rest of the series. Dry July Sober Powered Skills Special Dry July Course https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Cancer and cirrhosis. The 2 scary parts of drinking. This is going to be a brutally honest episode about the scary side of how alcohol affects the body. I purposefully split this off from the previous episode in case you don’t want to hear it. In this episode you’ll learn how the body processes alcohol, why women typically have more health related consequences than men, how alcohol causes cancer, how alcohol causes fatty liver, alcoholic hepatitis, cirrhosis, and the prognosis for someone with cirrhosis. I will give you a warning before I discuss the prognosis of cirrhosis so if that is information you don’t want to hear then you will be able to turn off the episode. This episode is part of a 9 episode series for Dry July 2024. Make sure to follow my podcast so you don't miss the rest of the series. Dry July Sober Powered Skills Special Dry July Course https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

There’s so much to say about how alcohol affects the body I could go on for hours, and none of it is good stuff. I’ll explain why alcohol makes you sweaty and red, how it affects sleep, how it impacts the heart and blood pressure, how alcohol impacts skin and aging, how it causes leg cramps, how it initially energizes us before making us horribly exhausted, how it impacts gut and oral health, how alcohol causes inflammation, and how it impacts memory and cognition. This isn’t an episode meant to scare you, just to inform you about all the things you may be experiencing. Often we don’t know that alcohol is the cause. In the next episode I will cover the scary side of how alcohol impacts the body, so if you don’t want to hear that you can skip it. If you enjoyed this episode, I would really appreciate if you'd help me spread the word. We need a comprehensive episode on how alcohol affects the body from the sober community. This episode is part of a 9 episode series for Dry July 2024. Make sure to follow my podcast so you don't miss the rest of the series. Dry July Sober Powered Skills Special Dry July Course https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Not remembering how we went to bed becomes a normal experience, but it is not normal. We get drunk, eventually end up in bed, only to jolt awake around 3am. After the panic passes, we realize we’ve done it again. We got way too drunk and can’t remember the end of the night. This realization is followed by shame and anxiety, which likely continues into the next day before we repeat the process. The 3am wake up of shame was something I did a few times a week. I would force myself to stay awake until 6 as punishment for drinking too much, so my day could become even worse. There are 3 factors that go into this- how alcohol affects our sleep, how alcohol affects the central nervous system, and how alcohol affects the heart. I will cover all 3. This episode is part of a 9 episode series for Dry July 2024. Make sure to follow my podcast so you don't miss the rest of the series. Dry July Sober Powered Skills Special Dry July Course https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Withdrawal is pretty obvious, the symptoms that we experience when we quit drinking. There is a lot more to it though. In this episode you’ll learn about why we have withdrawal symptoms and how alcohol impacts the central nervous system. Then I will focus on kindling and how withdrawal can become worse the more cycles we go through, and how returning to drinking during the withdrawal period puts stress on the brain and strengthens the associations we have with alcohol leading to more intense cravings the next time we try to quit. If you are stuck in the back and forth then this is an important episode to listen to. This episode is part of a 9 episode series for Dry July 2024. Make sure to follow my podcast so you don't miss the rest of the series. Dry July Sober Powered Skills Special Dry July Course https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Getting started is the hardest part. What are you supposed to do with your time? How do you get through the first week? In this episode I’ll cover 11 tips to help you succeed in Dry July. E190: NA Drinks: the pros and cons Quit drinking course for Dry July on Sober Powered Skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Our thoughts create our reality. For most of my life I thought that I had bad luck and bad things kept happening to me, but in sobriety I realized I had very toxic thinking. When something happens to us, we assign meaning to it and that meaning can create issues. It’s important to learn how to adjust your perspective. In this episode I will cover 5 mindset shifts that can help you stay sober, and then I’ll discuss why being able to adjust our perspective is so critical. Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’ve stopped drinking, have you noticed that when you walk into a room your eyes immediately go to where the alcohol is? Or how you keep track of how quickly everyone is drinking and what drink they’re on without any effort? Or how you never realized how much people in TV shows and movies drink until now? This is because alcohol can capture and hold our attention, leading to increased cravings that make it difficult to not drink. In this episode you’ll learn what’s going on in the brain to get our attention stuck on alcohol, how this makes it more difficult to quit drinking, what factors increase the ability for alcohol to grab and hold our attention, and how we can overcome this to be successful in sobriety. What to listen to next: E224: alcohol makes your brain stop working E211: the anticipation of a drink E197: making the decision to quit drinking Sober Powered Skills Bonus Episode: 3 Exercises to Increase Top-Down Control of Your Brain https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Let's talk about goal setting and building self-confidence. You've probably heard me mention off and on that I've had this goal to deadlift 200 lbs. I just achieved it. If you can stay put for a short story about my deadlift, then I promise I have a point. I want to get into goal setting, how to determine what your goal should even be, and what this can do for your self-confidence. I'm not talking about a goal to lose weight or drink in moderation. What to listen to next: E188: Wellness Over Weight Loss E216: 4 Types of Impulsivity Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Many of us use alcohol to turn off our brain, escape our problems, or check out, but escapism is actually associated with more intense drinking and lower life satisfaction. In this episode you’ll learn about the different theories behind escapism, why we’re doing this, and how it makes our problems worse. I hope that this episode can help you make some connections so you realize drinking isn’t helping you. I’ll also share a personal story of when I drank to escape and how that went for me. What to listen to next E213: self care is not temporarily turning off your brain E214: self-medication E216: 4 types of impulsivity Sober Powered Skills Bonus Episode: One Cause of Escapism and How to Cope https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

What causes a relapse? How can we recognize it and make changes before we actually relapse? In this episode I’ll discuss the path to relapse and what is going on. Whether you relapsed or want to be vigilant in case you relapse or get weird thoughts, then you’ll learn about denial, low insight, not being ready to quit, and 5 strategies to deal with a relapse. What to listen to next: E210: Good News, Your Brain Heals A Lot Within 90 Days… Unless You Relapse E191: Going Back and Forth Makes Your Cravings Stronger E212: Why Some People Get Sober and Others Don’t (Resilience and Epigenetics) Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Your brain has to be connected well to be able to work. We beat ourselves up because we know we shouldn’t drink, but then we do, or because we keep convincing ourselves it’ll be different this time, even though it’s never different. It’s easy to think this is because you’re a weak-willed loser with no self-control, but it’s just not true. In this episode I’m explaining how alcohol changes the way our brains are connected to make us continue drinking in an automatic loop while preventing us from using higher-order thinking skills at the same time. We need to be able to use our brain to get out of the back and forth. What to listen to next: E191: Going Back and Forth Makes Your Cravings Stronger E128: Why Cravings are So Powerful (Attentional Bias) E182: Why You Drink Habitually Without Thinking E205: Kindling in Alcohol Withdrawal E220: The Hippocampus and Alcohol: Blackouts, Memory Deficits, and Learned Associations Sober Powered Skills Episode: Do This Daily to Turn Back On Your Brain https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

There are triggers to drink everywhere, but I’ve seen 6 common ones that mess up people’s attempts to get sober. In this episode I’ll explain what these are and how you can start dealing with them. I’m going to start our discussion with a personal lesson I learned about giving up when things get hard. We also need to learn how to push through discomfort, come out the other side, and build our confidence. What to listen to next E199: frustration tolerance E216: 4 types of impulsivity (giving up quickly) E157: brain fog and fatigue E206: HALT: hungry, angry, lonely, tired Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Glutamate, GABA, Dopamine, Norepinephrine, Serotonin, and the whole HPA axis (stress response). These are some of the important systems in your brain that get messed up when you blast your brain with alcohol all the time. Then when we quit drinking, these get even more messed up. In this episode you’ll learn what these 6 do, how alcohol messes them up, how they get more messed up when we quit drinking, and how long it takes for them to recover in sobriety. (TW: link between addiction and suicide when I discuss serotonin) What to listen to next E38: Central Nervous System Depression E75: How Sleep Improves from Actively Drinking to Long Term Sobriety E170: Here’s Why The First Year of Sobriety is So Hard E201: Your Dysregulated Stress Response Sober Powered Skills Episode: Feel Calm, Boost Dopamine, Improve Your Mood, and Reduce Stress https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Alcohol is marketed as a key to relaxation and fun. Ads and movies show us that alcohol is essential for social bonding and carefree moments, signaling us that a drink in hand is your ticket to fun and connection. Then when we start to notice our drinking is problematic and think about how we may have to get sober, one of the first things we panic about is how this means the fun is over. In this episode, I’ll explain why alcohol isn’t fun and 5 ways you can redefine fun after quitting drinking. What to listen to next E170: why the first year of sobriety is so hard E217: Warm Weather: 3 Reasons We Think Alcohol is Required E213: Self-Care is NOT Temporarily Turning Off Your Brain Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

The hippocampus is an important part of the brain, which is unfortunately very vulnerable to alcohol. It is most well-known for its role in blackouts, but damage to the hippocampus from our drinking can cause problems with everyday memory too, like telling someone the same story over and over again. The hippocampus has a lesser known, but very important role in learned associations. Associations are cues in the environment that help us predict an alcohol reward, so they cause cravings to drink. In this episode, I’ll describe how alcohol damages the hippocampus to cause blackouts, impair our memory, and form associations with alcohol. You’ll learn how this damage persists in sobriety and how long it takes for the hippocampus to heal. Sober Powered Skills Bonus Episode: 3 Ways to Improve Hippocampus Function https://www.soberpowered.com/skills What to listen to next E211: the anticipation of a drink E218: in the moment craving vs constant craving E196: how the brain recovers in sobriety E210: the brain heals a lot in 90 days (unless you relapse) E191: going back and forth makes your cravings stronger Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Our lifestyle can make our sobriety easier or harder. When we quit drinking, things have to change. We can’t keep coming home to the same old routine but just not drink. In this episode I’ll explain 7 lifestyle changes that you can make overtime to support your sobriety and why these changes are helpful. What to listen to next: E188: wellness over weight loss E213: self-care is NOT temporarily turning off your brain Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

There are 2 types of alcohol cravings that you may experience as you quit drinking: sudden, in the moment cravings or constant all day cravings. In this episode, you’ll learn about both types and 3 reasons we crave alcohol. I’ve experienced both types of cravings so I will share my experience and help you understand why you keep craving alcohol and where to get started in minimizing your cravings. What to listen to next: E191: going back and forth makes your cravings stronger E205: kindling in alcohol withdrawal E128: why cravings are so powerful (attentional bias) E216: 4 types of impulsivity E211: the anticipation of the drink E206: HALT: hungry, angry, lonely, tired E203: why you still want alcohol even when you hate it Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

The weather is getting warmer and we start thinking about how everyone’s going to be on the porch or at restaurants drinking, how nice that looks, and how left out we feel for not participating. It’s normal to see other people drinking and wish you could do it too. In this episode we’ll talk about 3 reasons why we think alcohol is required when the weather is warm. It’s a mix of science, conditioning, awareness and being honest with ourselves. What to listen to next: E179 we have to grieve alcohol (its ok to miss it) E211 the anticipation Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email 7 tips for your next 7 days sober https://soberpowered.myflodesk.com/7tips Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

We don’t drink because we’re losers with no self-control. A lot of times we drink because we can’t handle emotions, we get the F its, and we keep convincing ourselves it will be different this time. These are all different types of impulsivity. In this episode, you’ll learn 4 different impulsive traits and how these influence our drinking. I’ll explain which one I am, how this caused big urges to drink in sobriety, and at the end of the episode I’ll give you some criteria to understand which type of impulsivity you are so you have an idea of what to work on moving forward. What to listen to next: E55: how to power thru when you want to give up E202: wtf is the work E211: the anticipation of the drink E170: why the first year of sobriety is so hard (reward system healing) Bonus: The ONE Skill to Start With to Become Less Impulsive Listen here: https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Do we “get” to be sober or do we have to be sober? What if you don’t want to glamorize sobriety or think about alcohol as a class one carcinogen? Do you have to call yourself an alcoholic to quit drinking for good? In this episode I’m explaining how we think we are different from everyone else and 5 different ways I’ve seen the sober community talk about sobriety. At the end of the episode I’ll share how to know if your thinking is helping you quit drinking or keeping you trapped in the cycle with excuses and unrealistic expectations. What to listen to next: E138: 5 ways problem drinkers think differently E204: can anyone get addicted to alcohol? Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

We drink to cope because it seems to help us manage anxiety, depression, trauma, stress, etc., but self-medicating with alcohol only makes your problems worse. Drinking to cope increases our risk of developing a problem and in this episode I’ll explain why. You’ll learn how much more likely coping drinkers are to develop a problem, how this makes it harder to quit drinking, and how drinking to cope differs for men and women. What to listen to next: E111 Drinking alone E206 HALT E212 resilience Bonus Episode: 2 Ways to Reduce Chaos and Overwhelm in Your Life https://www.soberpowered.com/skills Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

We think that turning off our brain with alcohol at the end of the day is “me time” and it’s the only way to get a break. This isn’t self-care, it’s called being depleted and trying to survive a life that drains you. Poor self-care is one of the most reliable predictors of relapse in people trying to get sober. It’s important and in this episode I’m explaining what self-care is, how we can navigate transition times, and 5 simple ways you can begin to prioritize self-care in your life. I’ve been slacking hard on my self-care for a while, so I’ll also explain how this has been impacting me and my plan to stop depleting myself moving forward. What to listen to next: E188: wellness over weight loss Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

It’s frustrating if you keep trying to stop drinking, but aren’t succeeding. We’ve discussed the brain changes that make it more difficult in a few recent episodes, but there are other factors as well. In this episode we’ll discuss the difference in how people handle the same life circumstances and stressors, and what determines whether you will be resilient in the face of stress and hardship. You’ll learn about epigenetic changes that make it more difficult to be resilient and how your family, friends and support system plays a role. Sober Powered Skills bonus episode: 3 Skills to Practice to Improve Your Resilience https://www.soberpowered.com/skills What to listen to next E149: alcohol and the nervous system E210: good news, your brain heals A Lot within 90 days… unless you relapse E204: why some people get addicted and others don't Bullying story: https://podcasts.apple.com/us/podcast/38-sober-powered-a-coffee-with-gillian-tietz/id1653657536?i=1000623771932 https://www.recoveryelevator.com/re-461-wait-you-drink-poison/ Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Anticipation of the reward from alcohol is one of the main reasons we stay stuck in the back and forth cycle. We believe alcohol will help us relax, unwind, deal with negative emotions, have fun, or connect with others. This is what causes cravings for alcohol. In this episode I’ll explain how we learn to associate certain things with drinking, how we can break these associations after we quit drinking, and 2 ways that you can reduce cravings. What to listen to next: E62: dopamine deep dive E197: making the decision to quit drinking E143: how to stay accountable in your sobriety E128: why cravings are so powerful Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Significant brain healing can happen within the first few months of being sober. Finally some good news for us, right? In this episode you’ll learn more about how alcohol damages the brain to make it harder to stay sober and how the brains of people who are able to stay sober differ from those who go on to relapse. It’s not just deciding that you’re done with drinking and that’s it. That’s what we observe other people do who aren’t addicted and then we feel like losers with no self-control when we do the same. The problem is, when you drink heavily long term it changes your brain and this makes it hard for the brain to function properly. What to listen to next: E196: how the brain heals in sobriety E191: going back and forth makes your cravings stronger E205: kindling in alcohol withdrawal E202: wtf is "the work" Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Sober Powered Skills (bonus episodes with practical application and coping skills) https://www.soberpowered.com/skills Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what should you focus on to stay sober? https://quiz.tryinteract.com/#/661458075c79120015d2eb4f Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Behavioral addictions are stigmatized because they feel like more of a choice because there’s no substance changing your brain. However, process addictions or behavioral addictions like porn do actually change the brain in similar ways. In this episode I’ll explain why porn is so addicting, brain changes from porn, and how porn influences us to objectify women and see them as sex objects. Porn has another layer of addictiveness beyond brain changes, it causes novelty seeking. This destroys relationships and I will explain more about why porn promotes novelty seeking, being unable to enjoy regular sex, and warning signs to look out for that you or a loved one are addicted to porn. What to listen to next: E170: Why the First Year of Sobriety is so Hard (it's Dopamine!) E128: Why Cravings are So Powerful (Attentional Bias) E203: Why You Still Want Alcohol Even When You Hate It (It’s Dopamine!) E201: Your Dysregulated Stress Response E202: WTF is “The Work”? E204: Can Anyone Get Addicted to Alcohol? Get support for porn addiction: Porn Addicts Anonymous (12 Steps) https://www.pornaddictsanonymous.org/ The Addicted Mind Podcast https://theaddictedmind.com/episode-260-unraveling-the-complexities-of-sex-and-porn-addiction-with-dr-paula-hall/ The Addicted Mind Shame Webinar https://theaddictedmind.com/shame Therapy Brothers Podcast (Call in Show) https://podcasts.apple.com/us/podcast/therapy-brothers/id1500794877 Unhooked Podcast Breaking Porn Addiction https://podcasts.apple.com/us/podcast/unhooked-breaking-porn-addiction-podcast/id1648984850 Relay App https://www.joinrelay.app/porn-recovery Find a therapist that specializes in porn addiction (sort by zip code, insurance, and select sex addiction under "issue") https://www.psychologytoday.com/us/therapists Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what should you focus on to stay sober? https://quiz.tryinteract.com/#/661458075c79120015d2eb4f Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

We do the same thing with our diet that we do with our drinking- our eating habits aren’t great, but they’re not bad either so it feels manageable. Our food quality impacts our mental health and stress levels though. I’ve been struggling with fatigue and depression, so it got me interested in the link. In this episode I’m explaining the importance of breakfast and a high quality diet. You’ll learn how what you eat impacts the way you feel, how stressed you are, and how this makes us more likely to reach for a drink or to emotionally eat at the end of the day. What to listen to next: E201: your dysregulated stress response E188: wellness over weight loss Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

There are lots of great things that happen when you quit drinking, but we can get distracted by wanting everything to be easy and perfect. In this episode I’m sharing 15 things you can look forward to from day 2 to years of sobriety. Wherever you’re at in your journey, this episode will remind you of some of the best things about being sober. What to listen to next: E17: alcohol and the heart E169: alcohol and gut health E159, 161, 162: physical, cognitive, and emotional benefits from quitting drinking E188: wellness over weight loss E75: how sleep recovers in sobriety E157: brain fog and fatigue E175: 5 ways to boost your energy E170: why the first year of sobriety is so hard (it's dopamine) Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

You’ve probably heard of the acronym HALT, hungry, angry, lonely, tired. These are all triggers for relapse because they influence our ability to think things through and wait. These feelings make us impulsive, overwhelmed, and more likely to go for an instant gratification choice like drinking, even when we know we want to stay sober. In this episode I’m explaining why these 4 conditions are triggering. What to listen to next: E192: E192: Do You Need a Drink or Are You Just Hungry? (Alcohol & Ghrelin) E186: Anger Management in Sobriety E199: Frustration Tolerance E157: Fatigue and Brain Fog in Early Sobriety E175: Tired After Quitting Drinking? Here’s How to Boost Your Energy Levels E159: What to Expect Physically When You Quit Drinking E161: What to Expect Emotionally When You Quit Drinking E162: What to Expect Cognitively When You Quit Drinking Tired in early sobriety course https://www.soberpowered.com/why-am-i-so-tired-after-quitting-drinking Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

For some of us, each time we go through withdrawal, the next withdrawal is worse. This is called kindling and in this episode I’m explaining what kindling is and how it happens. You’ll learn why we get withdrawal symptoms when we quit drinking, what delirium tremens is, and how kindling makes it harder to get sober. I’ll also discuss what counts as a cycle of withdrawal and what doesn’t. What to listen to next: E191: Going Back and Forth Makes Your Cravings Stronger E201: Your Dysregulated Stress Response E203: Why You Still Want Alcohol Even When You Hate It (It’s Dopamine!) E22: Why You Think Alcohol Helps Your Anxiety E180: Why Your Drinking Gets Worse Over Time, Not Better E196: How the Brain Recovers After Quitting Drinking E170: Here’s Why Early Sobriety is So Hard (it’s dopamine) E161: What to Expect Emotionally in Early Sobriety Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Is everyone on the slow path towards addiction? Are all moderate drinkers a little bit addicted? We know alcohol is an addictive substance that gets us hooked and then changes our brains to keep us hooked, but why does this process even start? In this episode I’ll explain 15 risk factors that can lead us to become addicted to alcohol. You’ll learn about emotional factors, genetic factors, and life circumstances that influence the risk of developing a problem with alcohol. What to listen to next: E177: 4 years sober. Why did this happen to me? E199: frustration tolerance E203: why you want alcohol even when you hate it E71 and 72: trauma episodes E29: how alcohol affects the teen brain E201: your dysregulated stress response (cortisol) E202: wtf is "the work"? E88: sibling studies: why one gets addicted and the other doesn't Get Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Anger Management Program https://www.soberpowered.com/anger Weekly emails on Thursdays https://www.soberpowered.com/email Quiz: what is causing your alcohol cravings? https://www.tryinteract.com/share/quiz/65db8de55d674c92e333e001 Free resources https://www.soberpowered.com/free Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices