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

What happens when you quit drinking and realize the hardest part isn’t the alcohol, it’s letting go of who you used to be? In this episode of The No More Wasted Days Podcast, I’m joined by Amy Mashburn, nearly 18 years alcohol-free and co-founder of Upper Left Strength. Amy got sober at just 23 years old, long before sobriety was trendy, and her story offers a powerful perspective on identity, mindset, and what it actually takes to build a life you don’t want to escape from. This conversation goes far beyond health and fitness. We talk about the identity shift that comes with quitting drinking, why mindset has to change before your habits do, and how discomfort is often the doorway to real transformation. If you’re tired of negotiating with alcohol, half-trying, or feeling stuck between who you were and who you want to become, this episode will land. In this episode, we talk about: ⚡️ What it was like to get sober at 23 and rebuild life from the ground up ⚡️ Why drinking is often a symptom, not the root problem ⚡️ The identity grief that comes with quitting alcohol (and why it’s normal) ⚡️ Ego death, perfectionism, and self-sabotage in early sobriety ⚡️ Why women are so hard on themselves and how that fuels relapse and burnout ⚡️ The role of discomfort in lasting change ⚡️ How sobriety reshapes standards in relationships, work, and self-respect ⚡️ Why health and fitness can support sobriety without becoming another extreme ⚡️ What “no more wasted days” really means when time is your most valuable resource A powerful reminder from this episode: You don’t quit drinking just to stop drinking. You quit so you can reclaim your time, your energy, and your future. Alcohol takes far more than it gives, and once you see that clearly, it’s hard to unsee. About Amy Mashburn: Amy Mashburn is nearly 18 years alcohol-free and the co-founder of Upper Left Strength, a health and fitness company focused on sustainable nutrition, strength training, and mindset work. She works alongside her husband to help people step out of all-or-nothing thinking and build lives rooted in alignment, strength, and self-trust. You can find Amy on Instagram @upperleftamy and learn more about her work at Upper Left Strength at www.upperleftstrength.com Work with Amy: Upper Left Strength offers customized nutrition, strength training, and mindset support through their app-based coaching and Blueprint membership. This is not a quick fix or diet culture solution, it’s real work for people ready to stop starting over. Find out more at www.upperleftstrength.com Ready to go deeper in your alcohol-free journey? Enrollment is open for the PUSH to 100 Alcohol-Free Challenge, starting February 10 and running through May 22. These 100 days are designed to help you walk into summer confident, grounded, and clear. You can sign up at nomorewasteddays.co. If this episode resonated with you, please leave a review or comment on Spotify or YouTube, and be sure to subscribe so you don’t miss what’s next. Your time matters. Let’s stop wasting 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

If you’ve ever found yourself quietly wondering, “Is my drinking a problem?” this episode is for you. Before we dive in, I want you to know this: 👉 Early enrollment for the PUSH to 100 Alcohol-Free Challenge opens tomorrow. This 100-day guided experience begins February 10 and is designed to help you step away from alcohol with clarity, structure, and real support. You’ll receive daily guidance, workbooks, group coaching, and access to a private, off–social-media community where you won’t have to do this alone. You can join the waiting list now at www.nomorewasteddays.co/100waitinglist, or click the link below. Everyone on the waitlist will be notified as soon as early enrollment opens. About This Episode “How do you know when it’s time to quit drinking?” This is one of the hardest questions to answer, and it’s the exact question I asked myself for years before I finally stopped. I wasn’t waiting for a DUI, a job loss, or a dramatic rock-bottom moment. I was waiting for permission. For certainty. For a sign big enough to make the decision feel undeniable. In this episode, I explain why that sign rarely comes, and why waiting for it often keeps people stuck longer than necessary. Instead, I walk you through six clear areas to reflect on, not with judgment or shame, but with honesty and compassion. These are the same signs I ignored for years, and the ones I wish someone had laid out for me sooner. In This Episode, We Talk About: 🫶 Why asking the question at all is often the first sign that something needs to change 🫶 How to recognize when drinking takes more than it gives, emotionally, mentally, and physically 🫶 The exhausting cycle of negotiating with yourself and making rules you keep breaking 🫶 Using alcohol to numb, cope, escape, or quiet the noise, and why that’s not a personal failure 🫶 The overlooked clue that matters most, how you feel on the days you don’t drink We also talk about something that doesn’t get said enough: You do not need a dramatic reason, a label, or a diagnosis to quit drinking. You’re allowed to stop simply because life feels harder with alcohol in it, and easier without it. If You’re Nodding Along While Listening If this episode feels uncomfortably familiar, that doesn’t mean something is wrong with you. It means your mind and body are trying to tell you something. Alcohol is a highly addictive substance that has been normalized, encouraged, and marketed as self-care. Feeling stuck in a cycle with it is not a moral failing. It’s a predictable outcome. And the good news is, you can choose something different. Ready to Take the Next Step? If you’re thinking, “I’m ready for a change, but I don’t know how to do this on my own,” I’d love to support you inside the PUSH to 100 Alcohol-Free Challenge. This is not about perfection or forever decisions. It’s about creating momentum, rebuilding trust with yourself, and experiencing what life feels like without alcohol in the way. 📌 Join the waitlist here: www.nomorewasteddays.co/100waitinglist Early enrollment opens tomorrow, and the challenge begins February 10. You don’t have to decide anything forever. You only have to listen to what your body and your intuition have already been telling you. Thank you for being here, and thank you for listening. I’ll be in your ear again next week. 💛 *************************************** 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

The next round of the PUSH to 100 (100-day alcohol free challenge), begins on February 10. This is for you if you’re ready to quit drinking with confidence. 👉 Join the waiting list for early access, priority enrollment, and an exclusive bonus at: www.nomorewasteddays.co/100waitinglist *************************************** In today’s episode of No More Wasted Days, I’m joined by Morgan Smith, founder of Kalm with Kava, for a grounded, honest conversation about kava, what it is, how it works, and why it’s becoming a popular alcohol-free ritual for people who still want to unwind without poisoning themselves. If you’ve ever thought: ➡️ “I just want something to take the edge off” ➡️ “I miss the ritual of a drink, not the alcohol” ➡️ “I don’t want to be numb or impaired, just calmer” This episode is for you. Morgan is a self-described kava nerd, and his depth of knowledge shines through without making this conversation feel overly scientific or overwhelming. We talk about kava as a tool, not a cure-all, and where it fits realistically into an alcohol-free lifestyle. In this episode, we cover: ✨ What kava actually is and how it’s been used for thousands of years ✨ How kava interacts with the nervous system and why it feels calming without intoxication ✨ The difference between kava and alcohol (and why comparing the two can be misleading) ✨ The truth about liver toxicity, outdated studies, and modern research ✨ Why quality, sourcing, and preparation matter when it comes to kava ✨ How kava can support evening rituals without impairing memory, judgment, or presence ✨ Why no substance, including kava, should be expected to “fix” your life ✨How to think about kava as part of a sober toolbox, not a replacement addiction Resources & Links: 🌈 Kalm with Kava Website: www.kalmwithkava.com 🌈 Follow Morgan on Instagram @kalm_with_kava, TikTok @kalmwithkava, and YouTube https://www.youtube.com/@Drinkkalm for education and behind-the-scenes looks at how kava is grown and prepared 🌈 Morgan’s Hawaiian farm project: Puʻuhōnua Eva Hawaiian Farms (linked on his socials) One Last Reminder If you’re tired of trying to “moderate,” tired of starting over every Monday, and tired of needing something external to get through your evenings, the PUSH to 100 was built for you. This round runs February 10 through mid-May, setting you up to enter summer and long weekends feeling confident, clear, and grounded in your alcohol-free identity. 👉 Get on the waiting list here: www.nomorewasteddays.co/100waitinglist If this episode resonated, please subscribe to No More Wasted Days on your podcast app and leave a review. Reviews help this message reach people who need it, and they’re one of the most powerful ways to support the show. *************************************** 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

Dry January is usually hardest after the initial motivation fades. The first week can be rough with headaches, fatigue, and withdrawal symptoms. The second week often feels better physically, but this is when the “drinking brain” starts whispering, “See? You don’t have a problem. You can go back now.” ➡️➡️ This episode is your reminder not to listen to that voice. In today’s episode of the No More Wasted Days Podcast, Sara shares six practical, mindset-shifting strategies to help you move beyond white-knuckling Dry January and into something far more powerful: joy, clarity, and abundance. These tools are not just for January. They are the same strategies that support long-term alcohol-free living. (Looking for the sign up link to get on the waiting list 👀👀 for the upcoming PUSH to 100? Look no further - www.nomorewasteddays.co/100waitinglist) Inside This Episode, You’ll Learn: 1️⃣. How to manage cravings with a plan, not shame Cravings are not a personal failure. They are a sign your brain is healing. Sara explains urge surfing, changing your environment, using non-alcoholic drinks strategically, and a simple mindset shift that helps cravings pass without spiraling. 2️⃣. How to clarify a strong “why” that makes alcohol-free living non-negotiable Your why will evolve as you do. This episode helps you move from surface-level motivations (like avoiding hangovers) to identity-based reasons that actually last. 3️⃣ How to socialize with confidence without drinking From ordering drinks without overexplaining, to planning exits, to navigating awkward moments without alcohol, you’ll learn how to feel grounded and self-assured in social settings. 4️⃣. How to live sanely in a culture that glorifies alcohol Alcohol marketing is not neutral. Sara breaks down why Dry January is triggering for big alcohol, how to curate your social media and ads, and why choosing sobriety is quietly rebellious. 5️⃣ How to shift from deprivation to abundance Dry January should not feel like punishment. Learn how to track alcohol-free wins, practice gratitude, and recognize the real benefits that make you want to keep going. 6️⃣ How to create micro-joy moments that rebuild real dopamine Alcohol hijacks the brain’s reward system. Sara shares simple, accessible ways to create sustainable dopamine through movement, novelty, creativity, and small daily pleasures. This Episode Is For You If: 🌈 You’re two weeks into Dry January and feeling tempted to quit 🌈 You’re tired of white-knuckling alcohol breaks 🌈 You want sobriety to feel expansive, not restrictive 🌈 You’re curious what life feels like when joy is no longer borrowed from alcohol Ready for More Support? ✨ Enrollment is opening soon for PUSH TO 100, Sara’s guided 100-day alcohol-free challenge starting February 10. ✨ This experience is designed to help you quit drinking with structure, community, and real-life tools so you can feel confident, grounded, and supported through your first 100 alcohol-free days. 👉👉 Join the waiting list to get early access and a special enrollment bonus: www.nomorewasteddays.co/100waitinglist ******************************************** 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

Sara breaks down what really happens in the first 10 days of an alcohol-free journey (beyond the highlight reels and feel-good memes). Most people don’t talk about the not-so-glamorous physical and emotional shifts that come up when you stop drinking. But Sara’s here to get real—and to empower you with science-backed insights and simple strategies so you can make it through the early days with confidence. She covers: 🍷 What’s happening physiologically when alcohol leaves your system 🧠 How the dopamine crash messes with your motivation and mood 💤 Why sleep can get worse before it gets better 🍭 The truth about sugar cravings (and why they’re not just “bad habits”) 🧰 Six practical tools to survive and thrive in the first 10 days Whether you're just getting started or preparing for a new AF season, this episode will help you normalize the messy middle—and stick with it. 🔑 Key Takeaways: ✅ Alcohol affects way more than just your bloodstream—it impacts your dopamine, sleep cycles, and blood sugar ✅ You’re not “doing it wrong” if the first 10 days feel flat, foggy, or hard ✅ Healing happens in layers—physical, emotional, and spiritual ✅ Nourishing your body with protein + complex carbs = fewer cravings and crashes ✅ Morning routines and natural dopamine boosts can jumpstart your day ✅ Planning your witching hour (and finding community) is essential to staying the course 👯‍♀️ Want deeper support for your journey? Join the PUSH to 100 waitlist to be the first to apply for the next round (spots open January 28th!). You’ll get structure, coaching, community, and tools that go far beyond “just don’t drink.” ✨ nomorewasteddays.co/100waitinglist 🎧 If this episode helped you feel seen, leave a quick review! Your words help this message reach more people on the path to freedom. Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

If something in your life feels off, if you know you’re capable of more but keep feeling held back, Dry January might be the reset you’ve been looking for. The Dry January Experience is a guided, supportive 30-day alcohol-free challenge designed to help you: Build confidence without relying on willpower Understand what’s actually happening in your body and brain Create momentum, clarity, and self-trust Experience what life feels like without alcohol in the way You’ll get daily support videos, a printable journal, a workbook, and live coaching calls with me, plus a community that’s doing this alongside you. Doors close January 1st at midnight (Pacific). Join now at nomorewasteddays.co/dryjanuary. Episode Summary As we close out the year, this episode invites you to imagine a different version of yourself. Not a version created by doing more, pushing harder, or fixing yourself, but a version revealed when you remove the one thing that’s been quietly draining your energy, confidence, and clarity. In this deeply personal episode, Sara shares: Why 2025 was one of her hardest years emotionally and mentally How anxiety resurfaced in a way that reminded her of her drinking days, and what she did instead of numbing out The story of her last New Year’s Eve as a drinker, and how it set the stage for real change Why trying to “drink better” kept her stuck, and why removing alcohol closed the gap between who she was and who she wanted to be This episode introduces the idea of YOU 2.0, the version of yourself that emerges when the noise is gone. Alcohol doesn’t create confidence, energy, or freedom. It blocks access to them. Key Takeaways from This Episode Reinvention does not require more habits. Sometimes the biggest upgrade comes from subtraction. Alcohol quietly erodes sleep, emotional regulation, self-trust, and momentum. The distance between your potential and your reality shrinks dramatically when alcohol is removed. You don’t have to decide forever. Thirty days is enough to see what’s possible. Dry January works because it gives you social permission, structure, and space to reflect. Sara also shares how her alcohol-free journey led to: Greater creativity and clarity Financial and career confidence The creation of No More Wasted Days A deeper connection to who she actually is, not who alcohol told her she was A Question to Sit With Who might you become if alcohol no longer dictated your evenings, your energy, or your emotions? What would feel possible in your life if you trusted yourself again? Join the Dry January Experience If you’re curious about who YOU 2.0 might be, Dry January is a powerful and safe place to start. Doors close January 1st at midnight (Pacific). Join here: nomorewasteddays.co/dryjanuary Let’s make this the year you stop leaving yourself behind. ******************************************** Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Enrollment is officially open for The Dry January Experience, a guided 30-day alcohol-free reset designed to help you step away from drinking with confidence, clarity, and structure. If you’ve ever wished alcohol could become something you could “take or leave,” this experience is for you. You’ll receive daily emails, short supportive videos, and group coaching calls with Sara to help you navigate cravings, mindset shifts, and real-life triggers without white-knuckling it. 👉 Join now at nomorewasteddays.co/dryjanuary or use the link in the show notes to get started. Episode Summary Christmas is supposed to feel magical, but for many people it’s one of the most emotionally intense and alcohol-heavy times of the year. In this episode of No More Wasted Days, Sara speaks directly to anyone navigating their first alcohol-free Christmas, or quietly questioning whether drinking is making the holidays harder than they need to be. Sara shares honest stories from her own past Christmases, days filled with drinking, waking up hungover, emotional meltdowns, and the familiar December 26th shame spiral. She breaks down the truth many of us avoid: alcohol never actually made the holidays calmer, happier, or more meaningful. It only delayed the stress and magnified the aftermath. This episode offers seven practical, compassionate strategies to help you move through Christmas without alcohol, while protecting your peace, your nervous system, and your self-respect. In this episode, you’ll learn: Why holiday pressure is largely artificial, and how alcohol marketing intensifies it How alcohol increases stress, anxiety, and emotional exhaustion during the holidays Why you are not boring without a drink, you are more present and more connected How nostalgia distorts memories of drinking, and how to remember past holidays accurately Tools for navigating triggering family dynamics without using alcohol as a coping mechanism How to set boundaries, rehearse responses, and give yourself permission to disappoint others Why choosing yourself may feel uncomfortable at first, but builds lasting self-trust How to create one intentional ritual to anchor you through the holiday Why December 26th is the real victory, and how waking up clear-headed changes everything Sara also shares simple scripts for handling pressure to drink, ideas for taking micro-breaks during family gatherings, and a powerful reminder: your healing journey is not something other people get to vote on. If you’ve been afraid that an alcohol-free Christmas will feel dull, isolating, or joyless, this episode offers a different truth. Alcohol-free holidays can be steadier, calmer, and far more peaceful than anything alcohol ever delivered. Continue your alcohol-free momentum into the new year If this episode resonated, The Dry January Experience is your next step. This is not about willpower or deprivation. It’s about support, education, and creating a solid foundation for an alcohol-free life. 👉 Enroll now at nomorewasteddays.co/dryjanuary and start your year clear-headed, grounded, and supported. If you enjoyed this episode, leave a comment on Spotify or YouTube, or write a review on Apple Podcasts. Sara reads and responds to them personally. The greatest gift you can give yourself this Christmas is presence. ******************************************** Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Thinking about starting the new year alcohol-free, but don’t want to do it alone? You can still join the Dry January Experience waiting list and be first in line when early enrollment opens on December 19th. Waiting list members receive early access and an exclusive discount. 👉 Join the waiting list here: nomorewasteddays.co/waitinglist *************************************** Episode Summary In today’s episode of the No More Wasted Days podcast, Sara sits down with Suzanne Warye, author of The Sober Shift, host of the Sober Mom Life podcast, and founder of the Sober Mom Life Café. This is an honest, grounded conversation about motherhood, identity, shame, and the moment many women quietly realize that alcohol is taking more than it’s giving. Suzanne shares her powerful story of becoming “spontaneously sober,” why moderation is a trap for so many women, and how alcohol culture has deliberately targeted exhausted, overwhelmed moms. If you’ve ever wondered whether you “qualify” for sobriety, or felt like you should be able to make drinking work even though it never really does, this episode will land deeply. In this episode, we talk about: Suzanne’s last night drinking and the moment she knew she was done What “spontaneous sobriety” really means and why relapse isn’t inevitable The hidden shame cycle so many women live in, even when they look “fine” on the outside Why moderation fails, and why the drink is the problem, not you How alcohol marketing targets women and moms under the guise of self-care and empowerment What abundance actually looks like in an alcohol-free life (hint: it’s quieter, steadier, and more joyful) Why community is essential for women in sobriety, especially mothers How quitting drinking allows women to come home to themselves and trust their inner voice again Suzanne also shares why she wrote The Sober Shift, and how it’s designed for women who don’t relate to rock-bottom stories but still know something feels off. About Suzanne Warye Suzanne Warye is the author of The Sober Shift, host of the Sober Mom Life podcast, and creator of the Sober Mom Life Café, a supportive community for mothers exploring alcohol-free living. Her work focuses on dismantling shame, questioning drinking culture, and helping women reclaim their time, energy, and identity. You can find Suzanne on Instagram at @suzannewarye and learn more about her work at suzannewarye.com. If this conversation sparked something in you and you’re craving a fresh start with real support, now is the perfect time to get on the Dry January Experience waiting list. Early enrollment opens December 19th, and waiting list members receive a special discounted rate. 👉 Join here: nomorewasteddays.co/waitinglist And if you haven’t already, please consider leaving a review or comment on Spotify, Apple Podcasts, or YouTube. Sara reads every one, and your feedback helps this message reach the women who need it most. *************************************** Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Get on the Dry January 2026 waiting list if you know you’re ready for a reset. You’ll receive early enrollment access plus a discounted rate.Sign up at nomorewasteddays.co/waitinglist. Episode Summary Most women who struggle with alcohol never fit the stereotype of the “daily drinker.” They function well, they hold everything together, and from the outside, everything looks fine. Yet inside, alcohol is shaping far more than they realize. In this episode, Sara breaks down how to recognize when drinking is running your life, even if you don’t drink every day. She explores the subtle signs of low grade dependency, how mental energy becomes entangled with alcohol, and why frequency does not equal severity. Whether you are still drinking or already alcohol free, this episode will help you see your relationship with alcohol with more honesty, clarity, and compassion. In This Episode You’ll Learn: 1. Why frequency isn’t the real issue Sara dismantles the old belief that “a real problem” only exists when someone drinks every day. She explains why modern drinking struggles show up through mental preoccupation, not just quantity. 2. The four signs alcohol may be running your life Sara walks through four categories where alcohol leaves fingerprints, even for gray area drinkers: Mental and emotional signs such as rule setting, constant planning, thinking about alcohol like clockwork, or needing it to regulate emotions. Physical and sleep signs like middle-of-the-night wakeups, sluggish mornings, anxiety spikes, cravings, and inflammation. Behavioral signs including, sneaking sips, avoiding events without alcohol, or planning commitments around hangovers. Identity signs such as struggling to imagine yourself without alcohol or leaning heavily on your “drinking persona.” 3. The brain chemistry behind “needing a drink” Sara breaks down dopamine spikes, cortisol crashes, and why anxiety lingers for days after drinking. She highlights why even inconsistent drinking still keeps the reinforcement loop alive. 4. What gray area drinking actually is Most women who feel stuck in the start-and-stop cycle aren’t “alcoholics.” They’re gray area drinkers living in quiet chaos, often rewarded by society for coping silently. 5. Why a meaningful break changes everything Taking 30 days off alcohol stabilizes the nervous system, exposes what alcohol has been costing you, and gives you a first glimpse of the peace and clarity you’ve been chasing. 6. The questions that matter more than ‘How much do I drink?’ Sara offers reflection questions to help you evaluate whether alcohol is supporting your life or slowing it down. Key Takeaways Alcohol doesn’t have to completely derail your life to be running it. If you’re thinking about it daily, planning around it, or dreading life without it, that is enough information. A meaningful break is often the turning point where everything becomes clear. Alcohol is a socially accepted poison that disconnects you from your power, but stepping back reconnects you to who you really are. Get on the Dry January Waiting List If this episode hit home, consider joining Sara for Dry January 2026. You’ll receive early enrollment access and a discounted rate when doors open. → Sign up free at nomorewasteddays.co/waitinglist. ******************************************** Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

In today’s episode, Sara sits down with author and advocate Celeste Yvonne, whose book It’s Not About the Wine cuts straight through the noise of mommy wine culture and exposes what’s really going on behind the scenes. This conversation digs into the political and psychological systems that encourage women to drink, profit from their burnout, and quietly benefit when mothers are overwhelmed, numb, and too exhausted to challenge the status quo. Sara and Celeste unpack how alcohol became the “acceptable” coping mechanism for modern motherhood, why women are drinking more than ever, and how targeted marketing turned female exhaustion into a trillion-dollar opportunity for Big Alcohol. If you’ve ever wondered why drinking feels so normalized for moms or why quitting sometimes feels rebellious, this episode will connect the dots. They also explore what happens when women finally step out of that fog. Spoiler, clarity changes everything. From relationships to emotional patterns to political awareness, sobriety becomes a form of awakening, and that awakening has a ripple effect. If you’ve felt the spark of something waking up inside you, this episode will fan that flame. In this episode, you’ll hear: Why mommy wine culture exploded on social media and who benefitted from it How Big Alcohol used burnout, overwhelm, and emotional labor as a marketing strategy Why numbing out keeps women small, quiet, and disconnected from their own power The cultural expectations that trap women into drinking more than they realize How marketing shifted from cigarettes to wine, and why women became the primary target The connection between sobriety and political clarity What real self care looks like when alcohol is no longer the default How sobriety gives women their voice back, and why that voice matters The emotional patterns alcohol keeps hidden and what rises to the surface when you stop Why women often feel angrier in early sobriety, and why anger is actually a sign of waking up About Celeste Celeste Yvonne is a writer, speaker, and author of It’s Not About the Wine: The Loaded Truth Behind Mommy Wine Culture. Her work has been featured in the Washington Post, Today Show, and Good Morning America. You can follow her on social media @theultimatemomchallenge (on Instagram, Facebook, and TikTok) or on Substack. Ready for a powerful reset? Dry January is coming, and I’m hosting my biggest 30-day alcohol-free experience starting January 1. You’ll get daily support, coaching, and a community that actually understands what you’re working toward. Join the waiting list for first access and an exclusive discount. Join the waitlist: nomorewasteddays.co/waitinglist Books Mentioned Dopamine Nation by Dr. Anna Lembke Referenced for understanding the pain, pleasure, and dopamine balance. Atomic Habits by James Clear Recommended for building new habits and rewiring routines in early alcohol-free life. This Naked Mind by Annie Grace A foundational book that helped Sara shift her beliefs about alcohol. The Addiction Inoculation by Jessica Lahey Recommended by Celeste for understanding how to raise kids in an alcohol-centric culture. Fawning by Dr. Ingrid Clayton Mentioned in your discussion about people-pleasing and emotional patterns. Quit Like a Woman by Holly Whitaker Cited as one of the major books shaping the conversation around women and alcohol. Drink by Ann Dowsett Johnston Referenced for its research on how and why women became the primary target of alcohol marketing. It’s Not About the Wine by Celeste Yvonne Central to the episode and the conversation about mommy wine culture and political awakenings. **************************************************** Dry January Waiting List If something in this conversation stirred something in you, don’t ignore it. Dry January is right around the corner, and this is your chance to start the year clear, grounded, and fully back in your power. My 30 Day Alcohol Free Experience begins January 1, and the women who join this challenge always walk out with more confidence, more energy, and a level of clarity they didn’t know they were missing. Get on the waiting list today so you’re the first to know when enrollment opens and you’ll unlock an exclusive discount only available to waitlist members. If you’re craving a reset or a real change, this is your moment to take it. Join the waitlist: nomorewasteddays.co/waitinglist ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Time is running out to join the Day Makers Community for two weeks for $1. Join today for coaching, connection, and support. www.nomorewasteddays.co/daymakers. ************************************************ Thanksgiving used to be one of my biggest drinking holidays. It was chaotic, wine-soaked, and every year followed the same pattern, exhaustion, resentment, chasing a buzz, and then waking up the next morning wishing I could take parts of it back. In this episode, I’m pulling back the curtain on all of it, the wine-day traditions, the resentment of cooking, the Black Friday hangovers, my first sober Thanksgiving while pregnant with the twins, and the moment I finally learned what a peaceful, present holiday could feel like without alcohol. Today, I’m walking you through six powerful strategies to help you step into an alcohol-free Thanksgiving with clarity, confidence, and a sense of rebellion against the belief that alcohol is required to survive the holidays. These are the deeper strategies, not the basic “bring a mocktail” tips you’ve heard a million times. You’ll learn how to find the exact moment your cravings spike, how to pre-decide your identity before the day begins, how to use sensory anchors to stay grounded, and how to design micro escape routes that keep you steady and empowered. You’ll also get a grounded gratitude practice that avoids the toxic positivity trap and helps you stay connected to the moments you genuinely want to remember. This episode is your permission slip to reclaim the holiday as something peaceful, joyful, and fully yours. In This Episode You’ll Learn: The truth about why Thanksgiving may be one of your biggest “drinking holidays” How alcohol turns the day into chaos rather than connection What my first sober Thanksgiving really felt like Six deeper strategies to keep you steady, present, and proud How to create an identity that makes staying alcohol free easier than willpower A gratitude practice that supports your journey without feeling forced Why an alcohol-free Thanksgiving is not a downgrade, but a radical upgrade in presence and joy The Six Strategies I Walk You Through: Identify your breaking-point moment Pre-decide your identity Create a sensory anchor Build a micro escape route Give yourself a purposeful role Visualize tomorrow morning A Final Reminder - This is the last episode where you can join the Day Makers for just $1 for two weeks. If you feel that tug in your gut pulling you toward something more, don’t ignore it. Step in now and surround yourself with people who understand your journey. Join here: nomorewasteddays.co/daymakers ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

If the darker months tend to stir up cravings, low motivation, or the urge to numb out, this is your sign to plug into real support. For November only, you can try the Day Makers Community for two weeks for just $1. Get coaching, connection, and stability during the hardest season of the year. Join at www.nomorewasteddays.co/daymakers. Episode Summary Winter can be one of the most challenging seasons to stay alcohol free. Shorter days, less sunlight, gray skies, and changes in routine can mess with your mood and energy. In the Pacific Northwest, Sara calls it the Big Dark for a reason. In this episode, she breaks down why the winter blues happen, why they hit harder when you are alcohol free, and the practical strategies that help you stay grounded instead of slipping backward. Sara shares the story of her first winter living in a camper trailer on the land while building her house. The lack of natural light, heavy rain, and isolation hit stronger than expected, and it became the first time she truly understood how intense the winter blues can feel, even deep into sobriety. She now approaches every winter with intention and has built a winter-specific sober toolkit to stay emotionally steady. Through personal experience and research, this episode teaches you how to recognize winter blues, how to distinguish them from seasonal affective disorder, and how to protect your alcohol free identity during the months when cravings or old coping mechanisms may begin whispering again. You will leave with five winter-proof strategies that help you stay energized, connected, and proud of your choices, even when the season feels heavy. What You Will Learn 1. Why the Winter Blues Happen How reduced sunlight lowers serotonin. How longer darkness disrupts circadian rhythm, leading to fatigue, fog, and increased melatonin. Why people in northern latitudes are more susceptible. How environmental factors like rain, darkness, and isolation intensify the emotional dip. 2. How Winter Impacts Your Alcohol Free Journey Lower mood plus lower energy can increase cravings and relapse risk. Lack of motivation can sabotage routines that usually protect your sobriety. Social withdrawal and loneliness can make old patterns feel nostalgic or tempting. Winter can become a unique season in your recovery, requiring specialized tools and preparation. 3. How to Know Whether It Is the Winter Blues or Seasonal Affective Disorder Winter blues tend to be mild and temporary. SAD is more persistent, more intense, and repeats each winter. Sara stresses the importance of not minimizing clinical depression and reaching out for professional support when needed. 4. Five Strategies to Protect Your Sobriety This Winter Light exposure and environment Use a light therapy lamp. Increase brightness in your indoor spaces or embrace warm lighting if it brings comfort. Explore vitamin D supplementation. Get your face outside for whatever sunlight exists that day. Routine and structure Keep consistent wake times. Resist the urge to retreat into isolation. Anchor habits that reinforce your non-drinker identity. Maintain community engagement even when motivation dips. Movement, connection, and purpose Move daily even when it is dark or rainy. Bundle up, put on the rain gear, and get outside. Plan intentional social touchpoints. Reaffirm your personal why and your identity as a non-drinker. Ask for support when things feel off Speak up early. Share your experience with a partner or community. Build a winter strategy before you are struggling. Seek professional care if symptoms feel intense or prolonged. Mindset reframing See winter as a season of reinvention rather than defeat. Lean into coziness, warmth, and slow living. Remember that you no longer use alcohol to numb through winter. Identify at least one win each day that happens because you did not drink. Key Takeaway The winter blues are real, and they are rooted in biology and environment. But with preparation and intentional practice, you can navigate this season with confidence instead of slipping into old patterns. Winter can become a powerful part of your alcohol free story, a season of inner strengthening, and a time to build the resilient version of yourself who will step boldly into spring. Resources Mentioned The Happy Light (light therapy lamp) - Verilux HappyLight - https://a.co/d/blonUVy The Little Book of Hygge (Day Makers November book club pick) - https://a.co/d/0w06tQx Join the Day Makers Community If you want support through the darker months, this is the perfect time. For November only, you can try the Day Makers for two weeks for just $1. Join the coaching calls, connect inside the community, and learn the tools that make winter feel lighter. Start your trial at nomorewasteddays.co/daymakers. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: ww

This November, you can join the Day Makers Community for just $1 for your first two weeks. Connect with like-minded people, rebuild your confidence, and start creating a life you love alcohol-free. Join now at nomorewasteddays.co/daymakers When you first quit drinking, your biggest goal might simply be to make it through each day alcohol-free and that’s huge. But what happens when you start to feel ready for more? In this inspiring episode, Sara explores the power of goal setting in sobriety and how it shifts your focus from just not drinking to thriving. She shares her own evolution from early sobriety to taking on life-changing goals like building a house, launching a business, and planning a 93-mile backpacking trip with her family around Mount Rainier. You’ll learn why alcohol keeps us stuck in short-term thinking, how sobriety rebuilds self-trust, and how to start dreaming again, one intentional goal at a time. Whether you’re just starting your alcohol-free journey or ready to push toward your next chapter, this episode will remind you what’s truly possible when you stop numbing and start creating. In this episode, you’ll learn: Why goal setting is essential for long-term fulfillment in sobriety How breaking promises while drinking damages self-trust, and how to rebuild it The difference between surviving sobriety and thriving in it How to set aligned goals that reflect who you want to become, not who you “should” be Practical ways to start small, stay consistent, and build momentum The mindset shifts that make growth sustainable (progress over perfection) Key takeaways: Your first goal, staying alcohol-free, is not small; it’s foundational. Once you build trust in yourself, your confidence expands naturally. Sobriety opens space for new dreams, from creative projects to fitness goals. Big goals don’t have to be grand gestures, they just need to align with your values and your “why.” You didn’t quit drinking to live smaller; you quit so your life could get bigger. Sara’s Big Goals Example: Completing a 100-day fitness challenge Building her family’s dream home from the ground up Preparing for the Wonderland Trail hike in 2027 Each of these milestones began with the same foundation: daily commitment, self-trust, and a willingness to dream bigger without alcohol. Join the Day Makers Community For the month of November only, you can try the Day Makers community for just $1 for your first two weeks. Inside, you’ll find: Weekly group coaching calls with Sara A book club and community discussions Goal-setting support and mindset tools Accountability and connection with others on the same path Join today at nomorewasteddays.co/daymakers If this episode inspired you, please follow, rate, and review No More Wasted Days. Every share helps more people discover a life beyond alcohol—one that’s purposeful, grounded, and full of possibility. ************************************************ 🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward. 👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/ ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Sara sits down with her friend Chelsea Bohnstedt, a yoga instructor and certified sound healer, to talk about her powerful alcohol-free journey. At the time of recording, Chelsea is 562 days sober, but her path to get here was far from linear. Chelsea opens up about: Hitting rock bottom after repeated starts and stops, and how a medical crisis finally became her turning point. The kindling effect. A dangerous neurological response that makes withdrawal symptoms worse each time you quit and start drinking again. Finding recovery through SMART Recovery and Y12SR (Yoga for 12-Step Recovery) after struggling to connect with traditional AA. Healing anxiety, rediscovering peace, and embracing the beauty of a “boring life.” How yoga, meditation, and sound baths helped her reconnect with her body and spirit, and why spirituality doesn’t have to look “religious.” Sara and Chelsea also share stories from their time together at the Sober Tahoe Adventure Retreat and reflect on how sound healing and self-care practices can unlock powerful emotional healing. 🧘‍♀️ Key Takeaways Kindling is real. If you've started and stopped many times, it can make withdrawals more severe and even life-threatening. Always consult a doctor for support when quitting. Peace is the new thrill. Sobriety gives you back your time, energy, and clarity. Spirituality can be simple. Connection, mindfulness, and presence count just as much as prayer or religion. Self-care is rebellion. Taking care of yourself and living with intention isn’t boring, it’s revolutionary. 🔗 Resources Mentioned SMART Recovery Meetings Y12SR – Yoga for 12-Step Recovery Follow Chelsea on Instagram @yogini.chels CLICK HERE to Join Chelsea’s hybrid yoga classes online through her studio (link in show notes). 💖 Favorite Quote “Taking care of yourself is the most rebellious thing you can do. Especially as a woman.” – Chelsea Bohnstedt If you loved this episode, please rate and review the show! Your support helps the No More Wasted Days Podcast reach more people who are ready to live free, present, and fully alive. ************************************************ 🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward. 👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/ ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Ready to finally break free from alcohol—and stop the cycle of numbing? Start your journey today with the Refresh & Reboot: 30 Day Alcohol-Free Challenge. This self-paced program gives you daily guidance, mindset tools, and video support from Sara to help you thrive through your first 30 days without alcohol. Podcast listeners get 20% off with code PODCAST20 at checkout. 👉 Join the Challenge Here https://nomorewasteddays.co/30-day-challenge/ Episode Summary When you quit drinking, you expect the hard part to be over, but sometimes, the brain finds a new outlet for the same addictive patterns. In this episode, Sara opens up about her personal experience with transfer addictions - how her addictive tendencies shifted from alcohol to food tracking, sugar, and weed, and what she learned about herself in the process. Through stories, science, and self-compassion, Sara breaks down: What transfer addiction (or cross-addiction) actually is Why our brains latch onto new sources of dopamine when we remove alcohol How dopamine depletion and reward substitution keep us chasing “the buzz” Why it’s normal to experience new compulsions in early sobriety and how to move through them 7 powerful ways to heal the void and rebuild balance in recovery You’ll also hear Sara share research-backed insights on dopamine regulation, neuroplasticity, and the incentive sensitization theory, explaining why we crave even when we no longer enjoy the thing we’re craving. Whether your new obsession is sugar, scrolling, or staying “in control,” this episode reminds you that awareness is the first step toward freedom. 00:00 Introduction and Personal Journey 01:16 Understanding Transfer Addictions 03:36 Promoting the 30-Day Alcohol-Free Challenge 04:43 Realizing Transfer Addictions 07:40 Defining Transfer Addiction 10:40 The Science Behind Addiction 20:27 Recognizing and Managing Transfer Addictions 22:06 Practical Tools for Overcoming Addictions 26:02 Conclusion and Final Thoughts 🎧 Mentioned in this episode: Refresh & Reboot: 30 Day Alcohol Free Challenge - CLICK HERE to start your self guided 30 day alcohol free challenge today. 📚 Resources & Further Reading: Transfer Addictions, Dopamine, and Recovery National Institute on Drug Abuse (NIDA) — Drugs, Brains, and Behavior: The Science of Addiction Volkow, N.D. et al. (2019). The Neuroscience of Drug Reward and Addiction. Annual Review of Psychology, 70, 373–397. Martinez, D. et al. (2005). Dopamine D2 Receptors in Addiction: Imaging Findings. JAMA Neurology, 62(4), 444–452. Koob, G.F. & Volkow, N.D. (2016). Neurobiology of Addiction: A Neurocircuitry Analysis. The Lancet Psychiatry, 3(8), 760–773. National Institute on Alcohol Abuse and Alcoholism (NIAAA) — The Brain, Addiction, and Recovery Pettinati, H.M. et al. (2021). A Systematic Review of Addiction Substitution in Recovery: Clinical Lore or Empirically-Based? Harm Reduction Journal (2024). Exploring Cannabis Substitution After Substance Recovery. Robinson, T.E. & Berridge, K.C. (2008). The Incentive Sensitization Theory of Addiction: Some Current Issues. Philosophical Transactions of the Royal Society B, 363(1507), 3137–3146. Avena, N.M. et al. (2008). Evidence for Sugar Addiction: Behavioral and Neurochemical Effects of Intermittent, Excessive Sugar Intake. Neuroscience & Biobehavioral Reviews, 32(1), 20–39. Blue Cross Blue Shield of Michigan. What Is Transfer Addiction? Psychology Today. From One Addiction to the Next PubMed Central (2018). Structural and Functional Brain Recovery After Abstinence from Substance Use. 🧘‍♀️Books to Read to Further Your Knowledge on this Topic Gabor Maté. In the Realm of Hungry Ghosts: Close Encounters with Addiction. Judson Brewer, MD, PhD. The Craving Mind. 💬 If this episode resonated with you: Leave a rating or review on Apple Podcasts or Spotify. It's one of the easiest ways to support the show! ******************************************* 🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward. 👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/ ******************************************** Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Sara discusses the mindset shift that helped her quit drinking effortlessly. She shares strategies from her personal journey, including writing daily affirmations, developing an unwavering commitment to sobriety, and adopting new identities. 00:00 Introduction and Episode Overview 00:29 Early Days: Building Momentum 00:54 The Game Changer: 100 to 150 Days 01:09 Mindset Shift: Practical Steps 02:52 The Power of Affirmations 05:18 Deciding to Quit Forever 11:22 Identity and Willpower 12:52 Planning for Success 20:27 Creating a Support System 24:08 Final Thoughts and Encouragement 🎧 Mentioned in this episode: 10 Mantras for the Beginning of Your Alcohol Free Journey - CLICK HERE to download the 10 Mantras that Sara used at the beginning of her alcohol free journey. Refresh & Reboot: 30 Day Alcohol Free Challenge - CLICK HERE to start your self guided 30 day alcohol free challenge today. 🧠 Sources & Further Reading If you want to dig deeper into what’s really happening in your body during a hangover — from dehydration to acetaldehyde toxicity — here are the research-based resources referenced in this episode: Patrick, V. M., & Hagtvedt, H. “I Don’t vs. I Can’t: When Empowered Refusal Motivates Goal-Directed Behavior,” Journal of Consumer Research, 2012. Pignatiello, G. A., et al. “Decision Fatigue: A Conceptual Analysis,” Nursing Outlook, 2018. Evans, D. R., et al. “The nature of self-regulatory fatigue and ‘ego depletion’,” Personality and Social Psychology Review, 2016. Cooke, R., et al. “The effect of forming implementation intentions on alcohol consumption,” Health Psychology Review, 2022; see also 2023 update. Malaguti, A., et al. “Effectiveness of implementation intentions on substance use,” 2020 review. Milyavskaya, M., et al. “Saying No to Temptation: Want-to Motivation Improves Self-Regulation,” Journal of Personality, 2015. Larimer, M. E., & Marlatt, G. A. “Relapse Prevention and the Abstinence Violation Effect,” overview. 💬 If this episode resonated with you: Leave a rating or review on Apple Podcasts or Spotify. It's one of the easiest ways to support the show! ************************************************ 🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward. 👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/ ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Sara dives into one of the most unforgettable parts of drinking → hangovers. From her worst-ever hangover in Punta Cana to the subtle shame-filled Sundays that followed too many nights out, Sara breaks down how hangovers evolved throughout her drinking years and how they became one of the biggest motivators for her sobriety. She doesn’t stop at personal stories. Sara also explores the science of hangovers: what’s actually happening inside your body and brain when you’re feeling miserable the next day. You’ll learn why alcohol leads to dehydration, inflammation, anxiety, and that 3 a.m. wake-up, plus why “hair of the dog” only keeps the cycle going. If you’ve ever wondered why hangovers hit so hard or need a vivid reminder of what you’re leaving behind, this episode is your reality check and your motivation to keep choosing a hangover-free life. 00:00 Introduction to the Podcast and Today's Topic 02:28 The Worst Hangover Experience 09:00 Evolution of Hangovers Over the Years 15:34 The Science Behind Hangovers 25:06 Conclusion 💡 What You’ll Learn Sara’s most vivid hangover story and why it keeps her sober today How her hangovers evolved from college through adulthood The emotional side of hangovers → anxiety, shame, and isolation The six science-backed reasons we experience hangovers Dehydration and electrolyte loss Acetaldehyde toxicity Inflammation and immune response Blood sugar drops Disrupted sleep and neurotransmitter imbalance The emotional fallout (“hangxiety”) Why hangovers are a warning sign, not the price of fun 🎧 Mentioned in this episode: Path to Power Quiz - CLICK HERE to take the Path to Power Quiz and get your personalized podcast playlist today. Refresh & Reboot: 30 Day Alcohol Free Challenge - CLICK HERE to start your self guided 30 day alcohol free challenge today. 🧠 Sources & Further Reading If you want to dig deeper into what’s really happening in your body during a hangover — from dehydration to acetaldehyde toxicity — here are the research-based resources referenced in this episode: Mayo Clinic: Hangovers: Symptoms and Causes Explains how dehydration, electrolyte imbalance, and poor sleep contribute to hangover symptoms. National Institute on Alcohol Abuse and Alcoholism (NIAAA): Hangovers Fact Sheet Overview of the biochemical and neurological effects of alcohol withdrawal and hangovers. Harvard Health Publishing (2022): Why hangovers hurt and how to help Discusses blood sugar drops, dehydration, and sleep disruption caused by alcohol. Wiese, J.G., Shlipak, M.G., & Browner, W.S. (2000): The Alcohol Hangover. Annals of Internal Medicine Foundational research describing the physiological mechanisms behind hangover symptoms. Penning, R., McKinney, A., & Verster, J.C. (2010): The Pathophysiology of Alcohol Hangover. Current Drug Abuse Reviews Details inflammatory and immune system responses linked to acetaldehyde toxicity. Stephens, R., Grange, J.A., Jones, K., & Heffernan, T.M. (2014): A Review of the Cognitive and Neurobiological Effects of Alcohol Hangover. Addiction Explores how alcohol affects neurotransmitters, sleep quality, and cognitive performance. Quertemont, E. (2004): Acetaldehyde: A Biochemical Marker for Alcohol Addiction? Addiction Biology Examines how acetaldehyde interacts with dopamine and reward pathways in the brain. International Agency for Research on Cancer (IARC) (1999): Re-evaluation of Some Organic Chemicals. IARC Monographs, Vol. 71 Classifies acetaldehyde as a Group 1 carcinogen. The same category as tobacco and asbestos. NIAAA: Alcohol Metabolism: An Update Explains how ethanol is converted into acetaldehyde and then into acetate in the liver. 💬 If this episode resonated with you: Leave a rating or review on Apple Podcasts or Spotify. It's one of the easiest ways to support the show! ************************************************ 🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward. 👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/ ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

Sara is taking you behind the scenes of her brother-in-law’s wedding, and sharing the real, sometimes awkward, sometimes empowering moments that come with showing up alcohol-free at big social events. From facing the “no mocktail” disappointment at the bar to stepping onto the dance floor without liquid courage (and realizing nobody’s actually watching you), Sara unpacks three personal stories that each reveal a powerful strategy for navigating social gatherings with confidence and joy. You’ll also hear how observing drunk guests held up a mirror to her old self, and why that reflection left her feeling nothing but gratitude. If weddings, parties, or social events still make you nervous on your alcohol-free journey, this episode will leave you feeling grounded, prepared, and totally capable. ✨ You’ll learn: How to handle limited drink options (and why it’s worth bringing your own NA stash). What to do when the dance floor feels intimidating. How visualization can make socializing sober feel easier. The mindset shift that turns “missing out” into deep appreciation. Four big-picture strategies for every event: Have a plan for how you’ll respond when offered a drink. Stay connected with a sober buddy or accountability partner. Set time boundaries — you don’t need to stay till 2 a.m. Plan next-day self-care to reinforce your alcohol-free win. 💡 Whether you’re attending a wedding, a work party, or a weekend dinner with friends, Sara’s insights will help you walk in with confidence — and wake up the next morning proud, clear, and hangover-free. 🎧 Mentioned in this episode: Free Alcohol-Free Checklist - CLICK HERE to download your guide to the essential tools and strategies that make alcohol-free living easier. 💬 If this episode resonated with you: Leave a rating or review on Apple Podcasts or Spotify. It's one of the easiest ways to support the show! ************************************************ 🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward. 👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/ ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

👉 Join the 30 Day Hype Human Reset Challenge (starting October 1st!) and get coaching, accountability, and community support. CLICK HERE to learn more and sign up. In this episode, I’m joined by my friend Bethany Judy, certified health coach, activist, and founder of The Hype Human. Bethany has been alcohol-free for over 7 years, and today she opens up about her sobriety story, the realities of quitting drinking, and how our relationship with food, body image, and self-worth can shift along the way. We dive into: Bethany’s journey to sobriety and the turning point that changed everything Why quitting alcohol doesn’t always equal weight loss (and what to focus on instead) The role of mindset, self-compassion, and community in building lasting change How to move past “the f-it’s” and reset when you fall off track The difference between health at every size vs. toxic diet culture — and how to find your personal definition of health Bethany also shares details about her upcoming program, the 30 Day Hype Human Reset Challenge, which is designed to help you set realistic goals, build habits that stick, and find a supportive community while doing it. 👉 Join the 30 Day Hype Human Reset Challenge (starting October 1st!) and get coaching, accountability, and community support. CLICK HERE to learn more and sign up. And be sure to follow Bethany on IG: @bethanyvibes_af and @thehypehuman If you’ve ever wondered what comes after quitting drinking, how to truly care for your body and mind without restriction or shame then this episode will give you hope, tools, and inspiration. ************************************************ 🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward. 👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/ ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

This week, I’m opening up about something I’ve kept close to the chest: my journey to becoming one year weed-free. 🍃🚫 For years, I celebrated living alcohol-free while still using weed as a way to “take the edge off.” At first, it felt like harm reduction. A softer landing after quitting drinking. But over time, I realized it was keeping me stuck, sneaking around, and not fully free. In this episode, I share: Why I decided “Cali sober” didn’t feel aligned for me. The messy truth of quitting weed (and how it was harder than quitting alcohol). The failed attempts, restarts, and what finally made it stick. How community, affirmations, and mindset shifts helped me reach one year. The identity shift that came with saying, “I’m sober! Alcohol and THC free.” The real benefits I’ve noticed, even when it didn’t feel easy. This is a vulnerable episode, but I know I’m not alone. Many people in alcohol-free spaces also wrestle with weed, and I hope my story gives you encouragement, clarity, and permission to keep going even if it takes multiple tries. ✨ Free Resource: Grab my 10 Mantras to Stay Alcohol-Free (they work for THC too!) → https://nomorewasteddays.co/10-mantras/ If you’ve been curious about what life looks like without THC, or you’re somewhere in the messy middle, I hope this episode meets you exactly where you are. ************************************************ 🌟 Want deeper support on your alcohol-free journey? Come join us inside the Day Makers Community — my private coaching space where you’ll find weekly group calls, book clubs, reflection prompts, and real connection with people who get it. Whether you’re just starting out or years into your sobriety, this is where you’ll find the tools, strategies, and support to keep moving forward. 👉 Learn more and join us here: https://nomorewasteddays.co/day-makers-community/ ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial

This week’s episode is bittersweet. After two years of laughter, learning, and countless “aha” moments, Heather is saying goodbye as co-host of the No More Wasted Days podcast. In this heartfelt conversation, Heather opens up about: Why listening to your intuition becomes so much clearer when you’re alcohol-free The difference between intuition and anxiety—and how to know which voice you’re hearing What “the work” really looks like in sobriety (spoiler: it’s not a rigid manual, it’s simple next-right-thing choices) Her own journey through stress, burnout, and learning to simplify life without alcohol Memorable moments from past episodes—everything from deep values work to cracking up over “almond brothers” and making your bed You’ll also hear Sara and Heather reflect on their favorite podcast memories, what they’ve learned from each other, and why laughter has been such an important part of tackling tough topics together. Although Heather is stepping away as co-host, she’s still active in the Day Makers community, leading coaching calls and supporting people on their alcohol-free journeys. You’ll likely hear her voice again as a guest on future episodes, and she’s also working on an exciting new memoir project. 👉 If Heather has impacted you on this podcast, let her know! Follow her on social media (links below) and come connect with her inside the Day Makers. This isn’t goodbye. It’s just “see you later.” Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

✨ Enrollment for PUSH to 100 closes tonight at midnight! If you’ve been waiting, this is your moment. Join me and an incredible community for 100 days alcohol-free. The challenge starts tomorrow, September 12th, and enrollment closes tonight (9/11) at midnight. Don’t do this alone. Join the PUSH to 100 here → https://nomorewasteddays.co/push-to-100/ What really happens when you go 100 days without alcohol? In today’s shorty episode, I’m walking you through the physical, mental, emotional, and spiritual changes that unfold during the first 100 days of alcohol-free living. This is more than just white-knuckling it through a few weeks. It’s about experiencing a full transformation in body, mind, and spirit. We’ll break it down in clear timelines: Days 1–10 → The shock and shift. Withdrawal, sleep disruption, cravings, and the importance of tools and mindset right from the start. Days 11–30 → New patterns emerge. Energy begins to stabilize, mood regulation improves, and skin clarity starts to show. Days 31–60 → Identity begins to shift. Confidence grows, relationships change, and new habits take root. Days 61–90 → True rewiring. Dopamine recalibrates, triggers become easier to manage, and emotional resilience builds. Days 91–100 → Transformation takes root. Sobriety feels natural, self-trust deepens, and life begins to expand in exciting new directions. 100 days is a milestone that changes everything. It’s not the finish line. It’s the launchpad for a whole new way of living. Resources & Links 👉 Enrollment for PUSH to 100 closes tonight, September 11th at midnight. Join here: [https://nomorewasteddays.co/push-to-100/] Listen to Episode 128 for more on what happens in the first 10 days. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

💥 Enrollment for the PUSH to 100 closes Thursday, September 11th at midnight! If you’ve been waiting for a sign, this is it. Join me for 100 days alcohol free with coaching, community, and a clear plan so you can roll into the holidays feeling strong, steady, and proud of yourself. Doors close at midnight on Sept. 11th. Don’t miss it! Tap here to join now. Losing a beloved pet can feel like the ground has been pulled out from beneath you. Pets aren’t “just animals”, they are companions, anchors, and members of the family who walk with us through our best and worst moments. And when they’re gone, the silence is deafening. In this heartfelt episode, Sara and Heather open up about their own experiences with pet loss on the alcohol-free path. Together, they explore: 🐾 Why pet grief can feel so heavy, especially when you’re not numbing with alcohol. 🌙 The routines and memories that make loss so jarring—and why it always feels like a shock. 💔 How grief tests your sobriety tools and what helps (and doesn’t). ✨ The concept of somatic grief—how our bodies physically hold onto loss. 🎶 Creative and holistic ways to process emotions (sound baths, movement, writing). 🐶 Welcoming new pets without “replacing” the ones we’ve lost, and how animals can ground us in our sober routines. This is a soft, compassionate space for anyone who has lost a pet, whether recently or years ago, and is navigating that grief in sobriety. Healing isn’t about forgetting, it’s about remembering with love and continuing forward, even through the cracks. 🔗 Resources & Links Join the PUSH to 100 (enrollment closes Sept. 11 at midnight!) → CLICK HERE If this episode resonated with you, please share it with a friend who might need this reminder: you are not alone in your grief, and you don’t have to numb the pain to move through it. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

✨ Enrollment for PUSH to 100 is officially open! This is my signature 100-day alcohol-free challenge designed to give you daily support, live coaching, and community so you never have to walk this path alone. Enrollment closes September 11th and space is limited so grab your spot today! www.nomorewasteddays.co/push-to-100/ In this shorty episode, I’m taking you all the way back to my very first day alcohol-free: May 13, 2019. I’ll share what life looked like the week before, how my husband and I went from heavy drinking to considering a break, and the exact details of how I got through Day 1. From writing “I do not drink” in my journal, to listening to This Naked Mind on my commute, to sipping LaCroix and kombucha at home. This was the day that quietly but powerfully changed everything. You’ll hear: The lead-up to my Day 1, including a cruise, milestone birthdays, and that inner knowing that I needed change. How I set myself up for success with gratitude journaling, affirmations, quit lit, and non-alcoholic drinks. The importance of having an after-work plan and identifying my “witching hour.” The one piece I wish I had embraced sooner: community. Whether you’re just thinking about quitting, preparing for your own Day 1, or already a few days in, my story will give you inspiration, practical tools, and the reassurance that you don’t have to figure it out alone. 👉 Ready to create your own Day 1? Apply now for PUSH to 100 and let’s do it together. If you enjoyed this episode, please take a minute to rate and review the podcast — it helps more people find encouragement for their alcohol-free journey. Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

Enrollment for PUSH to 100 is officially open! 🎉 If you’re ready to break out of the numbing cycle and discover what life feels like 100 days alcohol-free, this is your chance. Spots are limited to just 30 members, and once they’re gone, doors close. The challenge begins September 12th. Apply now at nomorewastedays.co/push-to-100. September is often a season of fresh starts—kids head back to school, routines shift, and life gets busy. But whether you’re a parent or not, this is the perfect time to take a look at your alcohol-free routines and set yourself up for success. In this episode, Sara and Heather share how routines reduce decision fatigue and make it easier to stay alcohol-free—even during the busiest seasons of life. From peaceful morning rituals to craving-time strategies, they’ll walk you through practical ways to create consistency without overwhelm. What you’ll hear in this episode: Why routines make your alcohol-free commitment easier to keep The power of morning routines to reduce stress and decision fatigue Midday “pick-me-ups” to keep cravings from sneaking in Evening rituals that comfort you without reaching for a drink The 3 Ds Method for cravings: Delay, Distract, Decide Why it’s okay when certain routines don’t work—and how to find what does By the end of this conversation, you’ll feel inspired to create simple, sustainable routines that make your alcohol-free journey lighter and easier. ✨ Reflection Prompt: What’s one small alcohol-free routine you want to start this week? Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

✨ Before we dive in—don’t waste another weekend. Join me for No More Wasted Weekends, a free alcohol-free challenge happening August 29–September 1. For four days, you’ll get live coaching, practical tools, and the community support you need to see what’s possible when you don’t lose your weekends to hangovers or regret. Imagine waking up Monday proud, energized, and clearheaded. Sign up now at nomorewasteddays.co/weekend. Episode Overview Divorce is more than the end of a marriage. It’s the unraveling of routines, identities, and visions of the future. In this episode, Heather opens up about navigating divorce while staying sober, and what it means to rebuild self-trust when the ground feels shaky. Sobriety brings clarity, but that clarity can be overwhelming when you’re used to numbing or deferring decisions to others. Heather shares her raw experience of facing big life choices without alcohol, learning to sit in discomfort, and discovering strength in her own intuition. Sara and Heather also highlight the importance of community support, the challenge of breaking old relationship patterns, and the quiet resilience that comes from keeping promises to yourself—even in the smallest ways. What You’ll Learn in This Episode How sobriety changes the way you navigate major life transitions like divorce Why alcohol acts like a false compass, and what happens when you take it away The role of self-trust and intuition in making hard decisions without numbing How community support can provide a “soft place to land” during painful seasons Why resilience isn’t built in the absence of hardship, but through it Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

Enrollment for PUSH to 100 is officially open for waiting list members! 🎉 This is your chance to be one of just 30 people walking through 100 days alcohol-free together. Get on the waiting list now at nomorewasteddays.co/100waitinglist to claim early access before spots fill up. Today’s episode is extra special because I’m joined live and in-person by Laura Van Antwerp, also known as Your Sober Pal. Laura is the founder of YSP Adventures, where she leads sober women on life-changing retreats like Backpacking 101, whitewater rafting, and Tahoe adventure weekends. In this conversation, we dive into the importance of community in sobriety — how connection helps you go from just “not drinking” to actually thriving alcohol-free. You’ll hear two perspectives (Laura’s as an extrovert, mine as an introvert) on what it takes to find your people and why community is the missing piece for so many of us on this journey. 💡 What you’ll learn in this episode: 🌱 Why community is a key ingredient in long-term sobriety (and why going it alone is so tough). 🏔 How adventure, retreats, and shared experiences create accountability and excitement in sobriety. 💬 The healing power of shared stories from “me too” moments to celebrating sober wins together. 🤝 Practical tips for finding (or even creating) your own sober community, online and in real life. Laura and I also share our own journeys - from online groups and AA meetings to retreats and the Day Makers community, and how each stage of connection shaped our growth. If you’ve been hesitant to step into community or you’ve been feeling stagnant in your sobriety, this conversation will remind you why connection changes everything. 👉 Resources & Links Mentioned in This Episode: Join the PUSH to 100 waiting list: nomorewasteddays.co/100waitinglist Follow Laura on Instagram: @yoursoberpal + @ysp_adventures Explore Laura’s retreats: https://www.yoursoberpal.com/pages/ysp_adventures Learn more about the Day Makers community: https://nomorewasteddays.co/day-makers-community/ ✨ If you enjoyed this episode, don’t forget to hit subscribe, leave a review, and share it with a friend who’s building their alcohol-free life! Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Laura on Social Media: IG: @yoursoberpal TikTok: @yoursoberpal

If you’re ready to go beyond 30 days and see what’s truly possible in 100 days alcohol-free, then the PUSH to 100 is for you. You’ll get the tools, coaching, and community to carry you through the hardest parts and into real transformation. Spots are limited, so don’t wait. Head to https://nomorewasteddays.co/100waitinglist/ to join the waiting list. Thinking about what life really looks like when you remove alcohol? In this episode, Sara and Heather break down the real shifts that happen at 30, 60, and 90 days alcohol-free—the challenges, the wins, and the milestones that will carry you forward. ✨ Here’s what you’ll learn in this episode: 🌱 30 Days – The Wake Up Phase: Better sleep, clearer skin, mental fog lifting, and the first emotional rollercoaster. Why cravings and social triggers hit hardest here, and how to navigate them. 🔎 60 Days – The Clarity Phase: Rising energy, improved emotional regulation, and recognizing patterns. What to do when boredom or plateaus creep in, and why journaling and trying new things matters most. 🛠️ 90 Days – The Rebuild Phase: The identity shift of becoming “someone who doesn’t drink.” How to anchor into new routines, set boundaries, and start dreaming bigger for your alcohol-free life. 💡 Common challenges at each stage—like romanticizing drinking, Post Acute Withdrawal Syndrome (PAWS), complacency, or grief—and tools to help you keep moving forward. 🥂 Why hitting 100 days feels like one of the most powerful milestones of all. Whether you’re just starting out or already deep into your alcohol-free journey, this episode will help you see what’s possible when you keep going—one day at a time. 👉 Ready for deeper support? Join the PUSH to 100 and get the tools, community, and guidance to reach that next milestone with confidence. Join the waitlist here https://nomorewasteddays.co/100waitinglist/. Spots are limited to only 30 members Want weekly live coaching and connection? Check out the Day Makers Community your first 14 days are just $7. 🎧 Listen in and remind yourself: you’re doing better than you think you are. 💬 Let’s Connect We’d love to hear how this episode lands for you! Leave a review on Apple Podcasts, Spotify, or YouTube so we can keep creating content that supports your alcohol-free journey. Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

🚀 Enrollment is opening soon for PUSH to 100 – my 100-day alcohol-free program that gives you the tools, support, and community to confidently take your next step. You don’t have to wait until things “get bad enough” to choose more for yourself. Join the waitlist here: www.nomorewasteddays.co/100waitinglist — spots are limited! In this short but powerful episode, I’m breaking down the rock bottom myth—the belief that you have to wait for a dramatic, movie-worthy moment to decide you’re done drinking. I share my own story of how alcohol was quietly eroding my energy, patience, confidence, and joy long before anything “big” happened. And I’ll walk you through the questions I wish I’d asked myself sooner—questions that could shift you from Is it bad enough? to Is this good enough? What you’ll hear in this episode: ✨ Why waiting for rock bottom delays action and keeps you stuck in shame ✨ How “functional” doesn’t always mean fulfilled ✨ The subtle cracks alcohol can create in your life (and how to spot them) ✨ Key questions to help you decide if your current reality is worth keeping ✨ How to take small, bite-sized steps toward alcohol freedom without deciding “forever” This is your reminder: You don’t need permission. You don’t need a label. You don’t have to drink more than your friends or have your life fall apart. You’re allowed to choose better simply because you want better. 👯‍♀️ Want deeper support for your journey? Join the PUSH to 100 waitlist to be the first to apply for the next round (spots open August 22!). You’ll get structure, coaching, community, and tools that go far beyond “just don’t drink.” ✨ nomorewasteddays.co/100waitinglist 🎧 If this episode helped you feel seen, leave a quick review! Your words help this message reach more people on the path to freedom. Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

🎯 Join the PUSH to 100 Waitlist! Ready to not just quit drinking, but truly transform your life? The next round of PUSH to 100 starts September 12th, with early enrollment for waitlist members opening August 22nd. Only 30 spots are available so everyone gets personal support from Sara. 👉 nomorewasteddays.co/100waitinglist/ In this candid conversation, Heather and Sara pull back the curtain on a topic so many sober women face but rarely talk about—emotional labor. From being the go-to problem solver to carrying emotional weight that isn’t yours, this episode dives into the toll it takes on your energy, peace, and sobriety. Heather shares her personal experience as “the strong one” and the survivor skills that often get mistaken for personality traits. Sara opens up about learning to set boundaries, asking for help, and releasing the belief that it’s her job to keep everyone happy. Together, they explore how to protect your well-being—especially in sobriety—without guilt. You’ll learn: ✨ What emotional labor really is—and why it’s often invisible, unpaid, and expected ✨ How to recognize if “being the strong one” has become your entire identity ✨ The hidden costs of always holding it together for others ✨ Practical boundary-setting strategies (without feeling selfish) ✨ Why clarity in sobriety is a gift—but not a license for emotional sacrifice ✨ Journal prompts to help you reflect on emotional weight that isn’t yours If you’ve ever felt drained from constantly supporting others—or struggled to let yourself be helped—this episode will remind you that protecting your peace is not selfish, it’s essential. Journal Prompts from this Episode: What emotional weight am I carrying that isn’t mine? What would it look like to stop rescuing people as a way to feel needed? 💬 Let’s Connect We’d love to hear how this episode lands for you! Leave a review on Apple Podcasts, Spotify, or YouTube so we can keep creating content that supports your alcohol-free journey. 🔥 Don’t forget! The PUSH to 100 Challenge kicks off September 12. ✨ Get on the waitlist now: nomorewasteddays.co/100waitinglist Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

🎯 Ready to go alcohol-free and actually thrive through it? Join the waitlist for the next round of PUSH to 100, starting September 12. Spots are limited to 30 members and early enrollment opens to the waitlist on August 22. Get on the list now → www.nomorewasteddays.co/100waitinglist In this shorty episode, Sara breaks down what really happens in the first 10 days of an alcohol-free journey (beyond the highlight reels and feel-good memes). Most people don’t talk about the not-so-glamorous physical and emotional shifts that come up when you stop drinking. But Sara’s here to get real—and to empower you with science-backed insights and simple strategies so you can make it through the early days with confidence. She covers: 🍷 What’s happening physiologically when alcohol leaves your system 🧠 How the dopamine crash messes with your motivation and mood 💤 Why sleep can get worse before it gets better 🍭 The truth about sugar cravings (and why they’re not just “bad habits”) 🧰 Six practical tools to survive and thrive in the first 10 days Whether you're just getting started or preparing for a new AF season, this episode will help you normalize the messy middle—and stick with it. 🔑 Key Takeaways: ✅ Alcohol affects way more than just your bloodstream—it impacts your dopamine, sleep cycles, and blood sugar ✅ You’re not “doing it wrong” if the first 10 days feel flat, foggy, or hard ✅ Healing happens in layers—physical, emotional, and spiritual ✅ Nourishing your body with protein + complex carbs = fewer cravings and crashes ✅ Morning routines and natural dopamine boosts can jumpstart your day ✅ Planning your witching hour (and finding community) is essential to staying the course 👯‍♀️ Want deeper support for your journey? Join the PUSH to 100 waitlist to be the first to apply for the next round (spots open August 22!). You’ll get structure, coaching, community, and tools that go far beyond “just don’t drink.” ✨ nomorewasteddays.co/100waitinglist 🎧 If this episode helped you feel seen, leave a quick review! Your words help this message reach more people on the path to freedom. Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

👉 Your stress doesn’t have to lead to a drink. Let’s rewire that loop. ✨🚨 The PUSH to 100 Challenge starts September 12th! Ready to go all in on your alcohol-free journey? Join the waitlist now to be the first to apply — only 30 spots available. 🔗 nomorewasteddays.co/100waitinglist Stress is one of the most common triggers for drinking — and also for what comes next: the reward loop. Whether your loop looks like wine after work, mindless scrolling, or sugar binges, this episode dives deep into how to spot it, understand it, and shift it. In this Stress 2.0 conversation, Sara and Heather break down what keeps you stuck in the stress → reward → repeat cycle and how to actually replace it with something that supports your healing and growth. 🔄 You don’t need more willpower — you need new patterns. In this episode: 🌪️ Why stress is often the start of the loop — but not the whole story 🔁 How the reward loop forms and why it keeps repeating (even after you quit drinking) 📉 The long-term consequences of staying stuck: burnout, emotional flatness, and disconnection 🧠 A powerful 3-step framework for breaking the reward loop: 1️⃣ Pause & pattern break 2️⃣ Rewire the reward 3️⃣ Reframe the win 💬 Journal prompts to help you reflect and make a shift this week 🎯 Ideas for creating your own “reward menu” of healthy coping tools 🥴 Real talk about transfer addictions, sugar binges, and chaotic mornings 🧘‍♀️ Grounding practices that actually work in real life This is the burnout-prevention episode you didn’t know you needed. Whether you're early on in your alcohol-free journey or years in, stress will always be part of life — but your reward loop doesn’t have to be. 📝 Journaling Prompts: What has my go-to reward loop looked like? What’s one new reward I’d like to try this week? 🔥 Don’t forget! The PUSH to 100 Challenge kicks off September 12. ✨ Get on the waitlist now: nomorewasteddays.co/100waitinglist Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

Ready for a reset? The PUSH to 100 alcohol-free challenge starts September 12, and only 30 people will be accepted. Get on the waiting list now for first dibs when applications open: nomorewasteddays.co/100waitinglist You are not broken. You’re just numbing. In this shorty episode, Sara is back from summer break to remind you of something powerful: your coping mechanisms aren't failures—they're adaptations. Whether it's alcohol, THC, sugar, screens, or scrolling, the urge to numb is part of being human. But there is another way. Sara walks you through: The many faces of numbing (it’s not just alcohol, think weed, sugar, binge-scrolling) Why numbing is a signal, not a personal flaw Her own story of numbing with wine after long days of teaching and what changed The key question that can help you shift in the moment: “What do I actually need right now?” Tiny, doable swaps to soothe your nervous system and reconnect with yourself How to build self-trust over shame If you’ve ever wondered why you keep reaching for the thing, even when you don’t want to anymore, this episode will help you recognize the deeper need underneath and respond with compassion. You don’t need more willpower. You need more awareness and kindness. Let this episode be your first step toward both. 💥 Join the PUSH to 100 waiting list today! If you're ready to stop numbing and start living, this is your next step. PUSH to 100 is a 100-day alcohol-free experience that helps you build clarity, confidence, and energy—without doing it alone. Only 30 spots are available and the waitlist gets first access. 👉 nomorewasteddays.co/100waitinglist Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

What if alcohol isn’t actually the magic, but your real life is? In this episode, Heather leads a powerful and honest conversation about how we've been conditioned to romanticize alcohol. The wine glasses, the golden hour cocktails, the illusion of ease and sophistication and how choosing to live alcohol-free is actually a quiet rebellion. Together, Sara and Heather unpack what it means to reclaim joy, beauty, and presence in your everyday life. 💥 You’ll hear: Why the “sparkle” of alcohol is just a well-marketed illusion How alcohol numbs us from sacred human needs like connection and ease Why romanticizing your real life is a radical act of self-respect Heather’s favorite dopamine-boosting rituals (including her playlist!) Sara’s hilarious story about “aura farming” and how to find joy just for you Whether you're early in your alcohol-free journey or a longtime sober rebel, this episode will remind you that presence, peace, and real magic come from within, not a bottle. ✨ Your life is already worth romanticizing. Let’s start living like it. Resources Mentioned: * Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here. * Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

CLICK HERE to take the No More Wasted Days Path to Power Quiz today. It will tell you exactly what you need on your alcohol free journey, and then I’ll send you a personalized playlist to fit your needs. ✌️❤️ What if your drinking isn’t “that bad”—but it’s still not working for you? In this episode of No More Wasted Days, Sara and Heather dive into the concept of gray area drinking, a space so many people quietly occupy without even realizing it. They break down what gray area drinking actually is, why you don’t have to hit rock bottom to make a change, and how to know if it’s time to explore an alcohol-free life—before the crisis. Whether you’re drinking to cope, reward, or escape—or you’ve just started wondering, “Is this becoming a problem?”—this episode will give you clarity, compassion, and tools to help you decide what’s next. What You’ll Learn in This Episode: 🔍 What gray area drinking really is—and why it’s more common than you think 🧠 The internal dialogue that keeps people stuck in the “not that bad” zone 🚩 Signs you may be in the gray area (even if you don’t drink daily) ⏳ Why waiting for a rock bottom delays healing and growth 💡 How to take a proactive, empowered break from alcohol—without needing a label Key Takeaways: ✅ You don’t have to drink every day—or lose everything—for it to be a problem ✅ Gray area drinkers often use comparison and justification to delay change ✅ Moderation rarely works long-term if alcohol is causing stress, shame, or regret ✅ Freedom comes from choosing a break—before alcohol takes more from you ✅ You can quit alcohol just because you feel better without it Memorable Quotes: “I was waiting for a rock bottom. Turns out, I didn’t need one to walk away.” “If you’re Googling ‘Do I have a drinking problem?’—that might be your answer.” “We don’t need to hit a crisis to start healing.” “The problem with moderation is it keeps you tethered to the thing that’s weighing you down.” “You’re allowed to stop drinking simply because life feels better that way.” Challenge of the Week: ✨ Ask yourself three questions: Is alcohol helping me live a better life? Do I like who I am when I drink? Am I curious about what life could look like without alcohol? Let your honest answers guide your next step. 🎉 Ready for More? Take the No More Wasted Days Path to Power Quiz! → Take the quiz today Call to Action: 💛 Loved this episode? Hit follow, leave a review, and share it with a friend who's just starting their alcohol-free journey. We read and cherish every review! Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a fellow caregiver and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛 ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp

Let’s talk about radical acceptance—a concept that can completely shift your mindset in sobriety and in life. In this episode of No More Wasted Days, Heather and Sara dive into what radical acceptance actually means, how it helps you move through challenges without resistance, and why it's a powerful tool for staying alcohol-free. If you're struggling with emotions, self-judgment, or the need to control everything, this episode will give you the mindset shift you need to find more peace and freedom on your journey. What You’ll Learn in This Episode: What radical acceptance is (and what it’s not). Why acceptance doesn’t mean giving up—but actually empowers you to take action. How resisting reality creates unnecessary suffering (and how to stop). Practical ways to start using radical acceptance in your alcohol-free journey. How to manage emotions, let go of judgment, and stop fighting what you can’t control. Key Takeaways: Acceptance ≠ Approval – You don’t have to like a situation to accept it and move forward. Control What You Can – The only thing you truly control is how you respond. Let Go of Judgment – Free yourself from labeling things as “good” or “bad” and just be. Practice Non-Attachment to Outcomes – Focus on what is, not the endless “what ifs.” Self-Compassion is Key – Treat yourself like you would a friend going through a tough time. Memorable Quotes: “Acceptance isn’t giving up—it’s choosing to move forward without wasting energy on resistance.” “When we resist what’s happening, we create more suffering for ourselves.” “Letting go of judgment doesn’t mean you’re okay with something—it means you’re freeing yourself from unnecessary emotional weight.” “You don’t need to love your reality to accept it. Acceptance is what helps you move through it.” “Focus on ‘what is’ instead of ‘what if’—because the ‘what ifs’ will keep you stuck.” Resources Mentioned: Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here. Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. If this episode resonated with you, share it with a friend and leave a comment on Spotify or YouTube. We’d love to hear how radical acceptance is shifting your perspective! 💛 ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @withheatherp TikTok: @withheatherp