The No More Wasted Days Podcast

Quitting drinking when your partner doesn’t can feel isolating, but it’s more common than you think. This episode breaks down how to stay grounded in your alcohol-free journey without trying to control or change your partner. Learn how to set boundaries, communicate clearly, and create new ways to connect without alcohol. You’ll walk away with practical tools to protect your peace, strengthen your relationship, and build a life that actually feels better without drinking. Links, Resources, and Sponsors: Join the Day Makers: https://nomorewasteddays.co/day-makers-community Athletic Brewing: https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.: https://www.nomorewasteddays.co/upperleft If this episode resonated with you, share it with someone who needs to hear it. Remember, you’re not too much. You’re not broken. And you’re not imagining things. *************************************** 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

👉👉 Join the Alcohol Free April Challenge today and start your 30-day reset with daily support, tools, and community. www.nomorewasteddays.co/alcoholfreeapril In this powerful conversation, Sara sits down with mindset coach and speaker Jill McKnight to explore the connection between alcohol, emotional manipulation, and learning to trust yourself again. Jill shares her personal experience navigating a narcissistic relationship and how alcohol can both mask and intensify the confusion, self-doubt, and emotional exhaustion that often come with it. Together, they unpack how to recognize red flags, rebuild self-trust, and begin reclaiming your identity, whether you're still in the relationship or starting your healing journey. If you’ve ever felt like you were “too much,” questioned your reality, or used alcohol to cope with stress or anxiety, this episode will help you see things more clearly and remind you that you are allowed to want more. In this episode, we cover: How narcissistic traits and alcohol misuse feed off each other Why you may feel like you’re the problem (and why you’re not) The role alcohol plays in numbing and delaying clarity Early warning signs of toxic or narcissistic dynamics How to start rebuilding trust in yourself Why leaving feels so scary, and how to move through that fear Small, practical ways to reconnect with your identity Connect with Jill McKnight Connect with Jill on Instagram @locatecoaching Jill’s Website - https://www.locatecoaching.com/ Jill’s Podcast: Life After: From Surviving to Thriving Free resource: 5 Ways to Identify a Narcissistic Relationship - https://locatecoaching.activehosted.com/f/3 Links, Resources, and Sponsors: Join Alcohol-Free April (starts April 1): https://www.nomorewasteddays.co/alcoholfreeapril Athletic Brewing: https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.: https://www.nomorewasteddays.co/upperleft If this episode resonated with you, share it with someone who needs to hear it. Remember, you’re not too much. You’re not broken. And you’re not imagining things. *************************************** Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

If you’ve ever quit drinking… started again… and then wondered why it feels harder the next time, this episode is for you. Because it’s not about willpower. It’s about what’s happening in your brain. In this episode, I break down why the start-stop cycle makes cravings, anxiety, and day one feel heavier each time, and how you can finally break that loop. What We Cover Why quitting feels harder every time you restart The dopamine loop that keeps pulling you back in Why anxiety and poor sleep get worse How the start-stop cycle impacts your nervous system The kindling effect (and why it matters) The Core Truth You’re not failing. You’re reinforcing a loop your brain has learned: Craving → Drink → Relief → Crash → Repeat And each time it repeats, it gets stronger. How to Break the Cycle Consistency over intensity Focus on not drinking today, not forever. Stop relying on willpower Use tools, routines, and support. Shift your identity Start telling yourself: I do not drink. Learn what alcohol is actually doing Knowledge builds confidence and weakens the pull. Links & Resources Join Alcohol-Free April (starts April 1): https://www.nomorewasteddays.co/alcoholfreeapril Athletic Brewing: https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.: https://www.nomorewasteddays.co/upperleft Final Thought Instead of asking, “Why can’t I get this right?” Ask: 👉 “What if I’ve just been taught the wrong way?” If this episode helped you, be sure to follow, leave a review, and share it with someone who needs 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

What if quitting drinking wasn’t the end of the fun… but the beginning of your second act? In this episode of No More Wasted Days, Sara sits down with Melissa McGowan, also known as The Sober New Yorker. Melissa shares how she transformed her life after alcohol and created a vibrant, joyful lifestyle filled with creativity, travel, community, and confidence. From Broadway dance classes to sober retreats in New York City, Melissa proves that an alcohol-free life can be anything but boring. If you’ve ever wondered what’s possible on the other side of quitting drinking, this conversation will inspire you to think bigger about your own future. Download Sara’s Free 10 Mantras If you’re working on shifting your mindset around alcohol, Sara created 10 powerful mantras that helped her in early sobriety. You can download them here: 👉 https://nomorewasteddays.co/10-mantras In This Episode Melissa shares the story behind her decision to quit drinking after years of social drinking slowly became something that no longer felt good. A wake-up call from her doctor and the loss of a close friend helped her realize it was time to change her life. *Transcript* Episode 164_ Inter… Together, Sara and Melissa talk about: The moment Melissa knew it was time to quit drinking How alcohol quietly shrinks your world and keeps you “playing small” Why confidence often increases after quitting alcohol Letting go of shame and owning your alcohol-free identity The surprising joy of rediscovering old passions How Melissa found a new outlet through Broadway dance classes Navigating alcohol-free game days as a diehard Green Bay Packers fan Traveling the world sober (including trips to Bali, Italy, and London) Why it’s never too late for a “second act” in life Melissa’s story is proof that removing alcohol doesn’t take away your personality, it amplifies who you really are. A Powerful Reminder from Melissa When you’re drinking, you give up everything for one thing. When you quit drinking, you give up one thing for everything. About Melissa McGowan Melissa McGowan is the creator behind The Sober New Yorker, where she shares her alcohol-free journey and inspires others to live fully without alcohol. She is a: Podcast host Speaker and sobriety advocate Coach for people exploring an alcohol-free life Host of sober retreats in New York City Melissa is known for her vibrant social media presence where she shares her love for Broadway dance, travel, and living life out loud without alcohol. Connect with Melissa Follow Melissa and learn more about her work: Instagram: @thesobernewyorker Website: https://thesobernewyorker.com Podcast: The Sober New Yorker If you enjoyed this episode, share it with a friend who might need to hear that life after alcohol can be bigger, brighter, and more joyful than they ever imagined. *************************************** 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

Perimenopause can feel like a rollercoaster. Mood swings, anxiety, sleep disruptions, and night sweats can leave many women searching for relief. And because our culture constantly tells us that a glass of wine is the perfect way to relax, many women turn to alcohol to cope. But what if that nightly drink is actually making perimenopause symptoms worse? In this episode, Sara breaks down the science behind alcohol and perimenopause, explaining why drinking during this stage of life can intensify symptoms like anxiety, poor sleep, hot flashes, and mood swings. She also shares why midlife women are particularly vulnerable to alcohol’s effects and what actually helps support your body and nervous system during this transition. If you’ve been feeling confused about what’s happening in your body during this stage of life, this episode will give you clarity, compassion, and practical steps you can take to feel better. In This Episode ➡️ What perimenopause actually is (and why it can start earlier than many women realize) ➡️ Why alcohol hits women harder than men, especially in midlife ➡️ How drinking can worsen hot flashes, sleep issues, anxiety, and mood swings ➡️ Why many women start drinking more in their 40s ➡️ The connection between alcohol and breast cancer risk ➡️ How alcohol disrupts REM sleep and emotional processing ➡️ The role alcohol plays in bone density loss during midlife ➡️ Why nervous system regulation matters more than numbing out with alcohol ➡️ Simple strategies that support your body during perimenopause What Actually Helps During Perimenopause Instead of relying on alcohol to cope, research shows that these practices can support your body and hormones during this stage of life: ✨ Prioritizing quality sleep ✨ Regular movement and exercise ✨ Stress-reducing practices like breathwork, yoga, or meditation ✨ Finding connection and community ✨ Talking with a doctor about options like hormone replacement therapy (HRT) 🎯 Ready to Try Life Without Alcohol? My ✨ Reboot & Refresh: Alcohol Free April ✨ is starting soon, and it’s designed to help you explore what an alcohol-free life could feel like with guidance, tools, and community support. 👉👉 Join the waiting list to get early enrollment and a special discount: https://nomorewasteddays.co/waitinglist Resources Mentioned 🔹 Dr. Stacy Sims 🔹 Dr. Mary Claire Haver 🔹 The Flo App (cycle tracking) 🔹 The Unplug App 🔹 The Gabby App Connect with Sara If this episode resonated with you: Share it with a friend who is also navigating perimenopause Leave a review on Apple Podcasts Comment on Spotify or YouTube Subscribe to the No More Wasted Days YouTube channel *************************************** 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 ************************************** Research for this Episode Female Biology & Alcohol Metabolism Gender Differences in Alcohol Metabolism — Duke University Gender Differences in Moderate Drinking Effects — PMC/NIH Sex Differences in Alcohol Metabolism — Women's Health Research Institute Drinking — It's Different for Women — Mayo Clinic Press Alcohol & Perimenopause Symptoms Why Alcohol and Menopause Can Be a Dangerous Mix — Mayo Clinic Does Menopause Change the Way You Metabolize Alcohol? — University Hospitals How Alcohol Consumption Can Impact Your Menopause Symptoms — Henry Ford Health Alcohol Consumption Patterns and Risk of Vasomotor Symptoms — PMC/NIH Perimenopause and Alcohol: A Balancing Act — Women of a Certain Stage Alcohol and Menopause: A Balancing Act — Contemporary OB/GYN Alcohol Use Trends in Midlife Women Changes in Excessive Alcohol Use Across the Menopausal Transition — Biology of Sex Differences (SWAN study) Women's Alcohol Use in Mid-Life: Menopause Symptoms, Drinking & Mental Health — SAGE Journals (2025) Alcohol Use at Midlife and in Menopause: A Narrative Review — Mayo Clinic / Maturitas (2024) Menopause, Ageing, and Alcohol Use Disorders in Women — ScienceDirect Breast Cancer & Alcohol Risk Alcohol and Breast Cancer Risk — Breast Cancer Research Foundation Alcoholic Beverage Consumption and Female Breast Cancer Risk — PubMed Systematic Review (Sohi et al., 2024) 7 Facts About Alcohol and Breast Cancer Risk — MD Anderson Cancer Center Alcohol and Cancer Risk — U.S. Surgeon General's Advisory (2024) The Link Between Alcohol and Breast Cancer — WHO Europe

Today, I’m sitting down with Stefanie Wilder-Taylor, author of the book Drunk-ish and host of the Drunk-ish Podcast. If you’ve ever tried to “moderate,” justified blackouts, or worried you wouldn’t be fun without alcohol, this conversation will hit home. Stefanie shares how her drinking escalated after becoming a mom, the mental gymnastics of rule-making, and the moment she knew she couldn’t keep going. We talk openly about shame, driving drunk, mommy wine culture, and what it really looks like to quit with young kids. In This Episode We Cover: The classic “Are You an Alcoholic?” quiz and how easy it is to talk yourself out of the truth Why moderation became more exhausting than quitting The turning point that changed everything Parenting sober and talking honestly with your kids about alcohol Navigating sex, social life, and identity without drinking The fear of losing your personality and why it doesn’t happen Stefanie proves what so many of us eventually discover: alcohol was never the source of the personality. It was just a crutch. Connect with Stefanie ➡️ Connect with Stefanie at https://stefaniewildertaylor.com/ 🎙️ Listen to the Drunk-ish Podcast - https://podcasts.apple.com/us/podcast/drunk-ish-a-sobriety-podcast/ 📚 Grab her latest book Drunk-ish - https://a.co/d/09o8C3Gg Join the Day Makers Community And if you’re craving deeper support, structure, and community in your alcohol-free life, come join us inside the Day Makers Community - https://nomorewasteddays.co/day-makers-community/. Try your first two weeks for just $1 If this episode resonated, leave a review or comment on Spotify and Youtube *************************************** 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

I quit drinking in 2019. I kept smoking weed. Now I’m one year and five months fully sober. In this episode, I’m answering your real questions about ditching weed, using cannabis as harm reduction, brain fog after quitting, and how to know when it’s time to let it go In This Episode: 🔹 Why I used weed after quitting alcohol 🔹 What changed when it became daily again 🔹 “Weed is medicine” – the nuance behind that statement 🔹 Cannabis use disorder and withdrawal symptoms 🔹 Brain fog, dopamine, and healing after THC 🔹 How harm reduction helped… and where it delayed growth 🔹 The signs it was time for me to quit 🔹 Exactly how I did it (practical tools that worked) 🔹 The identity shift from “stoner” to fully sober One of the hardest parts was not the substance. It was letting go of who I thought I was. If you’re alcohol-free but still leaning on weed, this episode is for you. If you’re just questioning your relationship with substances, this episode is for you. Join the Day Makers Community And if you’re craving deeper support, structure, and community in your alcohol-free life, come join us inside the Day Makers Community - https://nomorewasteddays.co/day-makers-community/. Try your first two weeks for just $1 If this episode resonated, leave a review or comment and let me know if you want more conversations about ditching weed and full clarity living. *************************************** Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

In today’s episode, I sat down with Matt Salis, behavioral health researcher, writer, and co-host of the Untoxicated Podcast. Matt brings a perspective we don’t talk about enough: what happens in a relationship when alcohol leaves the picture, especially around emotional safety, masculinity, intimacy, and long-term connection. Unlike my story where Ryan and I quit drinking together, Matt’s journey unfolded differently. His wife, Sherri, was not the partner struggling with alcohol. When he quit, he quickly realized that sobriety was only the beginning. Rebuilding trust, repairing emotional damage, and creating safety in his marriage required years of intentional work. And we go there in this conversation. In This Episode, We Discuss: 🔹Matt’s drinking story and the mental gymnastics of “Am I an alcoholic?” 🔹The lightbulb moment when he realized alcohol was fueling his anxiety and depression 🔹His wife’s detachment and how it became a wake-up call 🔹What emotional abuse actually looks like, including the subtle behaviors we normalize 🔹How alcohol amplifies emotional instability in a household 🔹The concept of emotional safety as the foundation for intimacy 🔹Why recovery changes your identity and how that can disrupt a marriage 🔹The “sex sequence”: emotional safety → emotional intimacy → physical intimacy 🔹Why foreplay doesn’t start in the bedroom 🔹Emotional masculinity and what that means in modern sober relationships 🔹How to distinguish between growth discomfort and ongoing emotional unsafety 🔹When couples work… and when they don’t Key Takeaways 1️⃣ Sobriety Does Not Automatically Repair a Relationship Quitting drinking removes the toxin, but it does not automatically restore emotional safety. That work is deeper. It requires self-reflection, accountability, and consistency. 2️⃣ Emotional Safety Is Not Optional Matt makes it clear: emotional safety has to be close to 100 percent. Tone matters. Teasing matters. Raised voices matter. Small behaviors add up over time. 3️⃣ Emotional Intimacy Precedes Physical Intimacy For many women especially, emotional safety and emotional connection are prerequisites to meaningful physical intimacy. You cannot skip steps and expect closeness to feel secure. 4️⃣ Recovery Changes Who You Are Sobriety is not just removing alcohol. It reshapes identity. And sometimes, couples must reevaluate compatibility after both people begin evolving. 5️⃣ Emotional Masculinity Is Adaptation Matt shares his framework for “emotional masculinity,” redirecting traditional masculine values like protection and leadership toward emotional safety, service, resilience, and accountability. Resources Mentioned 👉 Listen to the Untoxicated Podcast - https://un-toxicated.com/ 👉 Take the emotional abuse survey at untoxicatedsurvey.org 👉 Learn more about Matt’s work at https://soberandunashamed.com/ 👉 Follow on Instagram @untoxicatedpodcast If this episode resonated with you, share it with someone who needs to hear it. These conversations matter. Emotional health in sobriety matters. Join the Day Makers Community And if you’re craving deeper support, structure, and community in your alcohol-free life, come join us inside the Day Makers Community - https://nomorewasteddays.co/day-makers-community/. Try your first two weeks for just $1 *************************************** 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

Enrollment for PUSH to 100, my 100-day alcohol-free challenge, is officially open, and today is the last day to join before we start together on February 10. This challenge will give you enough time to actually experience what an alcohol-free life feels like. 👉 Learn more and join here: nomorewasteddays.co *********************************** January has a way of convincing us that if we didn’t hit the ground running, we’ve already failed. That mindset keeps so many people stuck, especially when it comes to quitting drinking. In this episode, I’m breaking down why there is no magical start date for an alcohol-free journey, and why starting later might actually work in your favor. I also share my own real-time goals for 2026, including what I’ve been consistent with, what I haven’t started yet, and why none of that means I’ve failed. If you skipped Dry January, didn’t finish it, or never planned to do it at all, this episode is for you. What You’ll Hear in This Episode 🔹 Why January is not the make-or-break month we’ve been taught to believe it is 🔹 How all-or-nothing thinking keeps people stuck in drinking cycles 🔹 Why February can be a quieter, more supportive time to start real change 🔹 My personal story of quitting drinking in May, not January 🔹 Why shorter alcohol breaks often feel harder than longer ones 🔹 What actually happens in your body and brain during the first 100 days alcohol-free 🔹 Physical changes you may notice in the first 6 weeks 🔹 Emotional shifts that tend to show up between weeks 3–8 🔹 Mental clarity and identity changes that often happen after week 6 🔹 How to start now without overwhelming yourself 🔹 Why support and community matter more than willpower Why I Recommend 100 Days Alcohol-Free Short breaks can be helpful, but they often don’t give your nervous system enough time to stabilize or your brain enough time to recalibrate. With 100 days, you move through: ➡️ withdrawal and adjustment ➡️ emotional regulation ➡️ habit change ➡️ identity shift You don’t just “stop drinking”, you actually get to try on an alcohol-free life and see how it feels when things settle. It’s the phase of my journey where everything changed, and it’s why the PUSH to 100 exists. About the PUSH to 100 The PUSH to 100 is a structured, supportive, 100-day alcohol-free challenge designed to help you stop starting over. Inside the program, you’ll get: ✨ Guided video support ✨ 8 live group coaching calls with me ✨ A private text-based community for daily support ✨ Tools to navigate cravings, emotions, routines, and social pressure ✨ A longer runway to actually feel the benefits of being alcohol-free You do not need to be on Day 1 to join. Many members continue into PUSH to 100 after Dry January or other breaks. Final Reminder If January didn’t look the way you hoped, that doesn’t mean the year is lost. You are not late. You didn’t miss your chance. You can start now. And if you want to do it with support, I’d love to walk with you through the next 100 days. 👉 Join the PUSH to 100 at nomorewasteddays.co If you found this episode helpful, you can support the podcast by leaving a review on Apple Podcasts, commenting on Spotify, or watching the video version on YouTube or Spotify. *************************************** 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