The No More Wasted Days Podcast

The doors to the PUSH to 100 are open! CLICK HERE to enroll today. In this shorty episode of No More Wasted Days Podcast, Sara explores the transformative experience of going alcohol-free for 100 days. Drawing from her own journey and the success stories of others, she shares the life-changing benefits of committing to a longer alcohol-free challenge. Whether you’re skeptical about making it to 100 days or already curious about how it can change your life, this episode offers insights, motivation, and practical advice for taking the leap. What You’ll Learn in This Episode: Why 100 Days Matter: How 100 days offers enough time to experience profound physical, mental, and emotional transformations. Sara’s Story: How a simple goal of 30 days turned into a life-changing journey to 100 days and beyond. Physical Benefits: From glowing skin to better sleep, improved digestion, and reduced inflammation. Mental and Emotional Shifts: How alcohol-free living enhances mental clarity, emotional balance, and confidence. Social Wins: Building deeper connections and creating more meaningful relationships. The Sense of Freedom: Breaking free from the shame, cravings, and control of alcohol. Join the PUSH to 100 Challenge: This supportive, step-by-step program includes: Daily tools and resources. Group coaching calls and a private message thread. Optional one-on-one coaching with Sara. 🎯 Click here to enroll in the PUSH to 100 challenge and start 2025 alcohol-free! Enrollment closes at midnight (Pacific Time) on January 1st, 2025. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

I am so excited to open the doors to the PUSH to 100. CLICK HERE to apply today. The holidays can be full of joy, but they can also come with challenges, especially when it comes to staying alcohol-free. In this episode, Sara and Heather share practical tips, personal stories, and mindful strategies to help you navigate the festive season with confidence and clarity. Whether it’s your first sober holiday or you’ve been alcohol-free for years, this episode offers guidance and encouragement to help you thrive. Don’t forget to join the PUSH to 100. Simply CLICK HERE to apply. Enrollment closes at midnight (Pacific Time) on January 1st, 2025. ************************************************** What’s Inside This Episode: 1. The Holiday Drinking Trap Why the holidays often come with increased drinking pressures. Sara and Heather’s personal experiences with holiday drinking and how they turned those challenges into growth opportunities. 2. Tips for Staying Alcohol-Free During the Holidays Plan Your Social Calendar Wisely Say yes to gatherings that support your sobriety and suggest alcohol-free alternatives. Bring Your Own Drinks Discover creative and festive alcohol-free options to enjoy. Lean on Your Support System How to find and rely on sober friends, communities, or even yourself during tough moments. 3. Navigating Difficult Situations Confidence tips for handling questions about not drinking. How to create a personal strategy for navigating triggering environments, like family gatherings or airports. 4. Finding Joy in the Moment Why staying present can help you enjoy the holidays more fully. How sobriety allows you to focus on the things that matter most, like relationships and memories. 5. Self-Care During the Holidays The importance of prioritizing rest, staying active, and practicing gratitude. Simple ways to stay grounded and emotionally balanced during this busy season. Resources Mentioned: Check out Sara’s PUSH to 100 Alcohol-Free Challenge starting January 1st! Get personalized support, live coaching calls, and a community to cheer you on. Sign up now—enrollment closes at midnight on January 1st. Recommended Podcasts: Sober Powered, Sober Awkward, and Sobriety Uncensored. Takeaways: The holidays can be a joyful time to thrive in your sobriety. With the right mindset, tools, and community, you can stay strong and create meaningful memories alcohol-free. You’re not alone in this journey—lean on your resources and celebrate every win, big or small. If you enjoyed this episode: Share it with a friend who might benefit. Leave us a review to help others find the podcast. Follow us for more tips and inspiration on your alcohol-free journey. Let this episode be your holiday survival guide to staying alcohol-free while embracing the season’s true joys. 🎄✨ ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

I am so excited to open the doors to the PUSH to 100. CLICK HERE to enroll today. In this shorty episode of the No More Wasted Days podcast, Sara explains the transformative power of goal setting on an alcohol-free journey. She offers practical tips and strategies for setting and achieving goals, addressing common concerns about goals being overwhelming. Sara emphasizes the importance of self-reflection, prioritizing meaningful goals, and the role of accountability and celebrations in achieving success. 00:00 Introduction and Excitement for Today's Topic 00:18 The Power of Goal Setting in an Alcohol-Free Journey 02:00 Enrollment Open for the Push to 100 Program 03:53 Diving into Goal Setting 05:14 Five Steps to Effective Goal Setting 10:18 Tools and Strategies to Stay on Track 14:55 Personal Experience and Encouragement 17:16 Conclusion and Upcoming Episodes Don’t forget to join the PUSH to 100. Simply CLICK HERE to enroll. Enrollment closes at midnight (Pacific Time) on January 1st, 2025. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Sara and Heather sit down with Laura Van Antwerp, the founder of Your Sober Pal and YSP Adventures. Laura shares her inspiring sobriety journey, how her passion for the outdoors transformed her recovery, and how she created life-changing sober adventure retreats for women. Tune in to hear how nature, laughter, and connection can reignite your spirit and help you deepen your alcohol-free journey. What You'll Learn: Laura’s personal story of finding sobriety and how it led to creating Your Sober Pal. How adventure retreats provide connection, healing, and clarity for people at all stages of sobriety. The power of community and why you don’t have to recover alone. Why nature is transformative in recovery, fostering presence, childlike wonder, and freedom. Sneak peeks into upcoming YSP Adventures retreats, including Pacific Northwest, the Smoky Mountains, and a potential Patagonia trip in 2025. Key Takeaways: Connection is Key: Sobriety is easier—and richer—when you’re not doing it alone. Nature Heals: Time outdoors provides clarity, reduces stress, and rekindles joy and adventure without alcohol. Adventure for All Levels: Whether you’re new to hiking or ready to backpack, there’s a space for you. Say Yes: Signing up for a retreat, even when you’re nervous, can create life-changing friendships and memories. Memorable Quotes: “Take sobriety seriously, but don’t take yourself too seriously. Laughter heals.” – Laura “Adventure and nature are the healthy substitutes for the excitement alcohol pretended to give us.” – Laura “I’ve never felt more connected to my sobriety than when I spent multiple days with like-minded women on this retreat.” – Sara Upcoming YSP Adventures Retreats: Pacific Northwest Rainforest Adventure Smoky Mountains Retreat (Tennessee) Whitewater Rafting Adventure Lake Tahoe Adventure Retreat Potential international retreat in Patagonia CLICK HERE for more details How to Connect with Laura: Instagram: @yoursoberpal | @ysp_adventures TikTok: @yoursoberpal Website: YourSoberPal.com Newsletter: Sober Shenanigans for Booze-Free Baddies – Sign up on her website! If you’ve been curious about reconnecting with yourself and other women in sobriety, check out the upcoming YSP Adventures retreats. Laura’s itineraries are out this week, CLICK HERE to see them so start planning your next life-changing adventure. Resources Mentioned: Join The Daymakers Community for group coaching, resources, and connection Explore One-on-one coaching spots with Heather for personalized support. Sober Adventure Retreats through YSP Adventures. If you enjoyed this episode, please subscribe, download, and leave a review! Share it with someone who could use a productivity boost or is curious about living alcohol-free. Follow us on Instagram at @nomorewasteddays.pod for updates, resources, and inspiration. Upcoming Episodes: December 24: A special Christmas Eve episode with Heather. December 31: Goal setting and vision boards with Sara, just in time for the New Year! Stay tuned for these episodes designed to keep you inspired through the holiday season and into a fresh, alcohol-free year. And don’t forget to subscribe, leave a review, and share this episode with a friend who could use a little inspiration to say “yes” to their next big adventure! Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

I am so excited to open the doors to the PUSH to 100. CLICK HERE to get on the waiting list for the PUSH to 100 so you have access to early enrollment that will open on Dec. 16th. In this shorty episode of The No More Wasted Days podcast, Sara talks about the importance of self-compassion in your alcohol-free journey. She defines self-compassion according to Dr. Kristin Neff, touches on the three core components—self-kindness versus self-judgment, common humanity versus isolation, and mindfulness versus over-identification—and shares personal experiences and tips to practice self-compassion. Sara also highlights the benefits of self-compassion, including emotional resilience, breaking the shame cycle, and supporting long-term recovery. 00:00 Introduction and Episode Overview 00:23 Defining Self-Compassion 00:38 Actionable Tips for Practicing Self-Compassion 01:06 The Push to 100 Program 02:10 Diving Deeper into Self-Compassion 02:40 Three Core Components of Self-Compassion 03:25 Common Humanity and Mindfulness 06:29 Benefits of Self-Compassion in Recovery 09:19 Practical Ways to Practice Self-Compassion 15:00 Conclusion and Final Thoughts Don’t forget to join the PUSH to 100 waitlist. Simply CLICK HERE and you’ll be one of the first to be notified when doors open on December 16th. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Sara and Heather discuss the productivity boost that comes with living alcohol-free, which Heather refers to as "The Sober Advantage." They reflect on personal experiences with productivity struggles during their drinking days and share actionable strategies to improve mental clarity, energy, and focus. This episode will inspire you to leverage the benefits of an alcohol-free lifestyle to achieve your goals. What You'll Learn: Why alcohol-free living enhances productivity: Discover how ditching alcohol lifts the mental fog, boosts energy levels, and improves focus. The impact of better sleep on energy and focus: Heather shares how alcohol disrupted her sleep and how sobriety transformed her ability to tackle daily tasks. How to harness natural dopamine: Learn the difference between alcohol-induced dopamine and the sustainable, natural rewards from completing tasks. Strategies to beat procrastination: Sara and Heather share how sobriety helps them tackle tasks head-on, with less stress and more consistency. Practical tips for boosting productivity: From creating simple morning routines to setting boundaries and learning the power of saying “no.” Key Takeaways: Clear Thinking: Sobriety removes the mental fog that slows you down. Energy Management: Alcohol-free living leads to better sleep, fewer crashes, and sustained energy throughout the day. Improved Decision-Making: A clear mind helps you prioritize tasks and avoid poor decisions. Building Routines: Create consistent habits like morning routines, meal prepping, and time management techniques. Setting Boundaries: Saying "no" to unnecessary commitments helps maintain focus on what matters most. Resources Mentioned: Join The Daymakers Community for group coaching, resources, and connection Explore One-on-one coaching spots with Heather for personalized support. Productivity Tools: Try techniques like the Pomodoro method, time blocking, or a simple gratitude journal to stay on track. If you enjoyed this episode, please subscribe, download, and leave a review! Share it with someone who could use a productivity boost or is curious about living alcohol-free. Follow us on Instagram at @nomorewasteddays.pod for updates, resources, and inspiration. Upcoming Episodes: December 17: An exclusive interview with Laura Van Antwerp (from Your Sober Pal & YSP Adventures) December 24: A special Christmas Eve episode with Heather. December 31: Goal setting and vision boards with Sara, just in time for the New Year! Stay tuned for these episodes designed to keep you inspired through the holiday season and into a fresh, alcohol-free year. Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

I am so excited to open the doors to the PUSH to 100. CLICK HERE to get on the waiting list for the PUSH to 100 so you have access to early enrollment that will open on Dec. 16th. In this shorty episode of The No More Wasted Days Podcast, Sara talks all about the gut-brain connection and how food affects mood, and how it relates to sobriety. You’ll hear the science behind the gut's production of neurotransmitters like serotonin and dopamine, and the concept of the gut as the 'second brain.' You’ll also be provided with actionable tips for improving gut health through dietary changes, including the introduction of probiotic and prebiotic foods, and the importance of limiting sugar and caffeine intake. After listening to this episode, it will be easy to start making small, manageable changes to support long-term sobriety and emotional well-being. Don’t forget to join the PUSH to 100 waitlist. Simply CLICK HERE and you’ll be one of the first to be notified when doors open on December 16th. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this special one-year "Podiversary" episode, Sara and Heather answer listener questions to celebrate their podcasting journey and connect with the Daymakers community. Packed with insights, tips, and heartfelt moments, this Q&A covers everything from sober tools to handling stress without alcohol. Tune in for an episode that’s as informative as it is inspiring! What’s Inside This Episode: Sober Tools & Weird Hacks The tools that have helped Sara and Heather thrive in sobriety. The quirky strategies they’ve adopted to handle cravings and triggers. Nutrition and Sobriety Foods to support your alcohol-free journey, from dopamine boosters to high-protein snacks. How your diet can impact cravings and overall well-being. Reflections on One Year Alcohol-Free How sobriety changed Sara and Heather’s lives in ways they never imagined. The unexpected joys and challenges of hitting one-year milestones. Parenting While Sober Sara opens up about how quitting drinking made her a more patient and present parent. Heather shares how sobriety strengthened her ability to show up for herself and her family. Managing Stress Without Alcohol Practical strategies to navigate tough times while staying alcohol-free. Why responding instead of reacting is key to emotional sobriety. Favorite Quitlit Books and Concepts From This Naked Mind to We Are the Luckiest, hear about the books that changed their perspectives. Sara and Heather’s favorite takeaways and why these reads are worth your time. Daily Routines & Habits for Success Insights into Sara and Heather’s routines that keep them grounded and motivated. The small but powerful habits that make a big difference in sobriety. Making Amends When and how to approach amends in your recovery journey. Why changed behavior is the most powerful apology. Silly Skills That Work The “silly” tools and habits Sara and Heather initially doubted but now swear by. How an open mind can transform your alcohol-free journey. Resources Mentioned: Join The Daymakers Community for group coaching, resources, and connection Explore One-on-one coaching spots with Heather for personalized support. Recommended Books: This Naked Mind by Annie Grace We Are the Luckiest by Laura McKowen The Unexpected Joy of Being Sober by Catherine Gray Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach Celebrate with Us: If you love the show, leave a review and wish us a happy Podiversary! Your support helps us reach more listeners and continue sharing tools to live a better, alcohol-free life.

I am so excited to walk virtual hand in hand with you through your first 100 days of being alcohol free. CLICK HERE to Join the PUSH to 100 waitlist. In this shorty episode, Sara discusses why relying solely on willpower isn't enough to successfully navigate an alcohol-free journey. She shares personal experiences and research findings to illustrate the limitations of willpower. She outlines six key strategies for building systems and routines that support an alcohol-free lifestyle, emphasizing environmental design, building awareness, developing tools, seeking community support, mindset shifts, and addressing spiritual or emotional growth. 00:00 Introduction and Episode Overview 00:34 The Myth of Willpower in Overcoming Addiction 00:58 Personal Experience with Willpower 02:19 Join the Push to 100 Challenge 04:30 Understanding Willpower 06:23 Challenges of Quitting Alcohol 08:02 Strategies for Success 12:51 Conclusion and Final Thoughts Don’t forget to join the PUSH to 100 waitlist. Simply CLICK HERE and you’ll be one of the first to be notified when doors open on December 16th. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this episode of The No More Wasted Days Podcast, Heather and Sara discuss the intricate relationship between ADHD (Attention Deficit Hyperactivity Disorder) and alcohol use. They share personal experiences, delve into the various types of ADHD, and explore symptoms like impulsivity, emotional regulation, and behavioral challenges. The episode also covers coping strategies such as mindfulness, physical activity, structured routines, and the importance of professional support. The hosts offer resources, book recommendations, and useful apps for better ADHD management. They emphasize the significance of understanding ADHD's impact on alcohol use and provide comprehensive methods to create a balanced, alcohol-free life. 00:00 Introduction and Podcast Anniversary 01:12 Understanding ADHD: Types and Symptoms 02:49 Personal Experiences with ADHD 06:09 ADHD and Impulse Control 07:32 ADHD and Alcohol Use 14:10 Strategies for Managing ADHD and Alcohol 20:15 Resources and Recommendations 23:57 Conclusion and Final Thoughts Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. Don’t forget, if you have a question you’d like us to answer on our Pod-iversary episode you can email it to Sara at [email protected] If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

CLICK HERE to join the PUSH to 100 waitlist. I can’t wait to walk virtual hand in hand with you through your first 100 days of being alcohol free. In this short episode of the No More Waste Podcast, Sarah explores how the art of distraction can help combat alcohol cravings. She explains the psychological and physiological roots of cravings and offers practical, healthy distraction techniques, such as physical activity, creative outlets, social connections, mindful tasks, and engaging in chores. Sarah emphasizes the importance of choosing the right distraction for you and provides tips for success, including preparing tools, setting time frames, and reflecting on the effectiveness of each method. Additionally, she introduces the upcoming 'Push to 100' alcohol-free challenge, detailing the benefits and support provided throughout the journey. Listeners are encouraged to sign up for the waitlist to be part of this transformative program. 00:00 Introduction to the Episode 00:59 Exciting Announcement: Push to 100 Challenge 02:57 Understanding Cravings 05:14 Healthy Distractions to Combat Cravings 10:13 Choosing the Right Distraction for You 12:10 Quick Tips for Success 13:48 Conclusion and Final Reminders Don’t forget to join the PUSH to 100 waitlist. Simply CLICK HERE and you’ll be one of the first to be notified when doors open on December 16th. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara and Heather discuss their personal experiences with spirituality and religion while navigating an alcohol-free journey. They emphasize the importance of finding a spiritual path that aligns with individual beliefs, whether it be through traditional religion or alternative spiritual practices. Sara shares her shift from Catholic upbringing to exploring spirituality with the help of guides like Gabby Bernstein, while Heather talks about her journey as a lesbian and her exploration of various religious practices. The episode offers listeners practical tips and strategies for integrating spirituality into their sobriety journey, including connecting with nature, practicing mindfulness, and creating daily rituals. The hosts highlight the benefits of spirituality in building resilience and finding deeper meaning in a sober life. 00:00 Introduction and Today's Topic 00:39 Personal Struggles with Spirituality 02:51 Childhood Religious Experiences 04:34 Heather's Spiritual Journey 07:10 Challenges with AA and Group Prayer 09:22 Discovering a New Perspective on Spirituality 21:11 Practical Ways to Find Your Spiritual Path 31:26 Conclusion and Final Thoughts Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. Don’t forget, if you have a question you’d like us to answer on our Pod-iversary episode you can email it to Sara at [email protected] If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Ready to create your own routines for success? CLICK HERE to download the guidebook mentioned in the episode so you start building routines to support your alcohol free life. In this shorty episode of The No More Wasted Days podcast, Sara shares her daily routines as a sober person, including morning, midday, and evening routines. She emphasizes the importance of creating personalized routines to reduce decision fatigue and boost dopamine levels. Sarah offers tips for setting up effective routines, references helpful books, and suggests adding personal touches to make routines work for individual needs. 00:00 Introduction to the Episode 00:20 The Importance of Routines 00:47 Free Guide for Creating Routines 01:10 Transitioning to a Sober Life 02:36 Morning Routine Breakdown 05:54 The Miracle Morning Book 08:21 Mid Day Routine Insights 10:32 Evening Routine for Better Sleep 13:42 Final Thoughts and Encouragement Ready to unlock your routines for success in your alcohol free life? CLICK HERE to download the guidebook mentioned in the episode. Want to check out the book that Sara mentioned in the episode? Click the title below to check it out. “The Miracle Morning” by Hal Elrod ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara and Heather discuss the surprising benefits of making your bed every day, especially as it relates to maintaining sobriety. They explore how this simple task can set a positive tone for the day, offer small, tangible wins, and help build new, healthier habits. Providing insights into the psychological benefits, reduced stress, improved willpower, and better sleep hygiene, they also open up about personal experiences and encourage listeners to share their own routines and questions for a forthcoming Q&A episode. Additionally, they highlight the importance of creating a supportive morning routine and maintaining an organized space to bolster emotional and mental resilience on the journey to stay alcohol-free. 00:00 Introduction and Today's Topic 00:53 Personal Stories and Bed-Making Habits 02:01 Podcast Anniversary and Q&A Announcement 03:31 The Science Behind Making Your Bed 07:40 Psychological Benefits of a Tidy Space 12:33 Building Healthy Habits and Structure 16:40 Sleep Hygiene and Sobriety 17:44 Final Thoughts and Community Engagement Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. Don’t forget, if you have a question you’d like us to answer on our Pod-iversary episode you can email it to Sara at [email protected] If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Ready to download the FREE Alcohol Free Checklist Sara mentioned in the episode? CLICK HERE to download so you can start your journey with success. In this shorty episode of The No More Ways Today's Podcast, host Sara teaches you about the concept of habit loops, explaining how to identify and change them to support an alcohol-free lifestyle. Sara shares personal experiences and practical steps on how to break down the triggers and responses that form habits around drinking.. 00:00 Introduction and Free Checklist Invitation 00:54 Understanding Habits and Habit Loops 01:27 Identifying Your Drinking Habits 03:51 Exploring Habit Loops 07:20 Creating New Habits 10:19 Conclusion and Additional Resources Ready to start you alcohol free journey with a little support? CLICK HERE to download my FREE Alcohol Free Checklist so you can get started with confidence. Want to check out the 2 books that Sara mentioned in the episode? Click the title below to check them out. “The Power of Habit” by Charles Duhigg “Atomic Habits” by James Clear ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this episode of The 'No More Wasted Days Podcast, Sara and Heather discuss the challenges and joys of navigating weekends without alcohol. They share personal stories of their own journeys to sobriety, detailing obstacles and successes, and offer actionable strategies for creating fulfilling, alcohol-free weekends. The episode covers reasons why people fall into weekend drinking cycles, such as social pressure and the reward mentality, and provides tips for building a satisfying weekend routine free from alcohol. The hosts also highlight the benefits of joining supportive communities and considering one-on-one coaching for a more in-depth approach to sobriety. 00:00 Introduction to the Podcast 01:06 Personal Stories of Weekend Drinking 05:42 The Weekend Drinking Cycle 11:20 Breaking the Cycle: Tips and Strategies 11:30 Community Support and Coaching 12:50 Understanding and Replacing the Cycle 16:58 Mindful Activities Over the Weekend 17:18 Rediscovering Old Hobbies 17:38 Investing Time in Yourself 18:32 Scheduling Relaxation 19:09 Positive Mindset for Chores 21:11 Building an Alcohol-Free Weekend Routine 21:36 Creating a Weekend Bucket List 24:26 Tips for Staying Sober on the Weekend 28:40 The Reality of Alcohol-Free Weekends 30:05 Conclusion and Encouragement Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Ready to download the FREE Alcohol Free Checklist Sara mentioned in the episode? CLICK HERE to download so you can start your journey with success. In this episode of The No More Wasted Days Podcast, Sara shares her journey to an alcohol-free lifestyle, revealing four benefits that have made sobriety her superpower. She discusses how being alcohol-free has vastly improved her relationships, boosted her confidence, and provided both time and financial freedom. Celebrating her milestone of 1999 days without alcohol, Sarah offers valuable insights and personal stories, highlighting mental clarity, better health, and significant financial savings. This episode encourages listeners to reflect on their own reasons for choosing sobriety 00:00 Introduction and Episode Overview 01:24 Celebrating a Milestone: 1999 Days Alcohol-Free 02:43 Reason 1: Better Relationships 06:17 Reason 2: Increased Confidence 08:03 Building Self-Confidence Through Consistency 08:31 Financial Freedom and Time Management 11:14 Health Benefits of an Alcohol-Free Lifestyle 14:01 Your Turn: Share Your Alcohol-Free Superpower 14:55 Resources and Wrap-Up Ready to start you alcohol free journey with a little support? CLICK HERE to download my FREE Alcohol Free Checklist so you can get started with confidence. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Sara and Heather are exploring the nature of codependency and its impact on individuals pursuing an alcohol-free lifestyle. Through Heather’s personal experiences and in-depth research, they discuss key aspects such as caretaking as control, the chameleon effect, chronic guilt, and the rescue complex. They highlight the roots of codependency in dysfunctional families and its manifestation in adult relationships and parenting. Practical advice is offered on recognizing and overcoming these behaviors through strategies like setting boundaries, embracing authenticity, practicing mindfulness, and seeking professional help. Additionally, the role of community support, creativity, and journaling is emphasized, along with the benefits of groups like Codependents Anonymous. The episode encourages listeners to reclaim their personal identity, enhance emotional well-being, and invites them to engage with supportive communities for continued growth. 00:00 Introduction to Codependency 00:51 Heather's Personal Journey with Codependency 02:33 Characteristics of Codependency 03:22 The Chameleon Effect and Personal Reflections 04:51 Chronic Guilt and Emotional Invisibility 08:25 Rescue Complex and Its Implications 12:42 Causes and Early Onset of Codependency 15:09 Understanding Codependency Beyond Alcohol 15:45 The Real Work Begins After Quitting Alcohol 17:55 Strategies to Break Free from Codependency 17:57 Embracing Authenticity and Self-Discovery 19:37 The Importance of Setting Boundaries 20:11 Reframing Self-Care as a Necessity 23:21 The Power of Community Support 26:04 Conclusion: Reclaiming Your Identity Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this shorty episode, Sara is exploring the question “Why can’t I just moderate my drinking?” Sara opens up about her personal struggle with moderation, sharing the journey that led her to realize she wasn’t the “take it or leave it” kind of drinker. She candidly explores the four core reasons why moderation is so difficult for many: Conflicting Information on Safe Drinking Levels – Sara discusses the confusing guidelines around “safe” drinking levels and how the blurred lines can lead people to justify their drinking habits. Societal Norms and Pressure – Alcohol’s presence in social settings creates pressure to drink “normally,” often prompting people to attempt moderation to fit in. The Belief that Alcohol Enhances Life – Many believe alcohol makes life more exciting, but Sara dispels this myth by reflecting on her own experiences and the realities of a life without alcohol. The Courage to Say “No” – The decision to quit entirely can feel daunting. Sara breaks down the importance of courage, noting how the simplicity of abstaining ultimately outweighed the complexities of moderating. Through humor, honesty, and her unique perspective, Sara encourages listeners to consider that maybe the easiest path is to “just leave it.” This episode is packed with insights for anyone questioning the effort to moderate versus the empowerment that comes from stepping away from alcohol altogether. If you found value in Sara’s insights, please rate and subscribe. Share this episode with a friend or loved one who might be exploring their own alcohol-free journey! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Sara and Heather are talking all about dopamine and helping you understand it’s importance in creating your past habit of drinking alcohol. Drawing from Dr. Anna Lembke's 'Dopamine Nation,' they explore dopamine's role in addictive behaviors, especially with alcohol and cannabis, and discuss how substance abuse depletes natural dopamine levels. They share practical tips for boosting dopamine naturally through exercise, music, meditation, and diet, offering a 30-day abstinence challenge to aid recovery and promote new neural pathways. Empowering listeners with personal experiences and actionable advice. 00:00 Welcome to No More Wasted Days 00:35 Understanding Dopamine and Its Effects 02:17 The Connection Between Dopamine and Alcohol 04:56 The Role of Dopamine in Motivation 06:28 Natural Ways to Boost Dopamine 07:42 The Journey to Dopamine Balance 11:52 The Challenge of Maintaining Sobriety 15:02 The Risk of Relapse and Overdose 16:08 Empowerment Through Knowledge 17:16 Creating New Dopamine Pathways 18:03 Daymakers and Coaching Opportunities 18:47 Breast Cancer Awareness Reminder 19:23 Activities to Boost Dopamine 20:07 The Importance of Sleep 20:58 Meditation Benefits 22:50 The Power of Music 23:43 Exercise for Dopamine 25:32 Making Lists for Dopamine Hits 27:19 Healthy Diet for Dopamine 30:01 Final Thoughts and Encouragement Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

CLICK HERE to download my 10 FREE Mantras to help you master your mindset as a non-drinker. In this episode, Sara dives deep into one of the most crucial elements of maintaining an alcohol-free life: mastering your mindset. She shares her personal experience of shifting from identifying as a "drinker and party girl" to embracing her new identity as a non-drinker, and the mindset work that made it possible. Key Takeaways: Gratitudes: Sara explains how practicing daily gratitude transformed her experience from feeling deprived to abundant. She emphasizes the power of focusing on what you’re grateful for in both small and big ways, sharing specific examples from her own alcohol-free journey. Affirmations: Sara talks about the science behind affirmations and how they can reshape your self-image. She offers insight into how she rewired her brain by regularly repeating positive affirmations, especially ones related to her alcohol-free lifestyle. She even shares some of her favorites and invites listeners to download her free list of mantras. Tracking Daily Wins: Sara encourages listeners to document the positive things that happen each day because they chose not to drink. Whether it’s being present with family, avoiding a hangover, or being able to handle an emergency with clarity, acknowledging these wins helps reinforce the benefits of sobriety. Downloadable Resource: Don't forget to download Sara’s 10 free mantras to help you on your alcohol-free journey. CLICK HERE to download these affirmations/mantras that even come with a custom phone screensaver to keep you inspired throughout the day! If this episode resonated with you, please rate, review, and subscribe to the podcast. Share it with a friend who might benefit, and don't forget to tag Sara and Heather in your Instagram stories! ************************************************ Want some support on your alcohol free journey? CLICK HERE to download the 10 Mantras Sara mentioned in this episode. Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Sara and Heather explore the issue of people pleasing and its impact on sobriety and personal well-being. They discuss the root causes, such as fear of rejection and the need for social acceptance, and how these behaviors affect an alcohol-free lifestyle. The episode offers insights and personal experiences on recognizing people pleasing tendencies, setting firm boundaries, and practicing self-compassion. Key points include the significance of supportive communities, strategies to handle social pressure, and the importance of maintaining authenticity. 00:00 Introduction 01:52 Defining People Pleasing 03:16 Personal Experiences with People Pleasing 04:51 People Pleasing in Relationships 10:56 The Impact on Sobriety 17:52 Setting Boundaries and Self-Compassion 21:32 Dust Yourself Off and Reevaluate 21:55 The Importance of Open Communication 22:25 Navigating Social Situations Alcohol-Free 24:03 Aligning Actions with Values 25:29 The Power of Community Support 27:50 Handling Peer Pressure 32:06 Dealing with Social Event Guilt 35:24 Reflections on People Pleasing 36:32 Unpopular Opinion: People Pleasing is Selfish 38:50 Final Thoughts and Call to Action Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Sara addresses one of the most common challenges that people face early in their alcohol-free journey: boredom. As you transition into a life without alcohol, you may find yourself with more time on your hands and wonder how to fill it. Sarah shares three powerful strategies that have helped her and many others beat boredom and embrace an alcohol-free lifestyle. Key Takeaways: Make a List: Discover the power of creating a to-do list. Sara explains how crossing things off your list can give you a sense of accomplishment and a natural dopamine boost, similar to what alcohol used to provide. Find a New (or Old) Hobby:: Sara encourages listeners to pick up a new hobby or return to an activity they used to love. From fitness programs to crafting and music, having something to focus on can keep boredom at bay and enrich your life. Embrace the Boredom: Instead of fighting boredom, learn how to see it as a gift. Sara explores the idea of slowing down, appreciating the stillness, and using it as an opportunity to reset and relax. Whether you're newly alcohol-free or have been on this journey for a while, these strategies will help you navigate those quiet moments and turn them into something productive or enjoyable. Resources Mentioned: The Daymakers group coaching community One-on-one coaching with Heather If you haven’t already, please subscribe to the podcast, leave a rating, and check out the links in the show notes for additional support and coaching resources. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this episode, Sara and Heather discuss five small, daily habits to support an alcohol-free lifestyle. They explore the importance of daily gratitudes, hydration, affirmations, meditation, and movement. Beyond managing an alcohol-free journey, the hosts highlight these practices' broader benefits, including improved mental health and stress management. The episode weaves personal stories with practical tips. The hosts encourage starting small, focusing on one habit at a time, and implementing these practices consistently for personal growth and well-being. 00:00 Introduction and Hosts 00:48 Hurricane Helene's Impact 04:10 Breast Cancer Awareness Month 05:20 Daily Habits for an Alcohol-Free Journey 07:21 Habit 1: Practicing Daily Gratitudes 13:26 Habit 2: Hydrate Yourself 19:14 Habit 3: Daily Affirmations 20:20 The Power of Positive Affirmations 21:39 Personal Affirmation Practices 26:46 Exploring Meditation 32:21 Daily Movement and Exercise 38:06 Building Consistent Habits 39:00 Conclusion and Final Thoughts CLICK HERE to donate to support the people in Heather’s hometown, Asheville, NC, as they navigate this extremely difficult time after Hurricane Helene. Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this episode, Sara challenges the traditional notion of hitting 'rock bottom' before quitting alcohol, sharing her personal journey of questioning her drinking habits without having a dramatic turning point. Sara explores how the concept of rock bottom, often depicted in media, delayed her path to sobriety as she waited for a catastrophic event to signal her need to quit drinking. She discusses evolving terminologies like Alcohol Use Disorder (AUD) and the spectrum of drinking habits, encouraging listeners to consider taking a break from alcohol instead of waiting for a disaster. Through a 30-day alcohol-free challenge and self-reflection, She was able to address her problematic drinking and ultimately extend it into a 60-day period, discovering a more fulfilling life without alcohol. She offers insights and tools for those considering a similar path, urging them to proactively make the choice for themselves, rather than waiting for an external force to make it for them. 00:00 Introduction to Today's Topic: Rock Bottom 00:54 Personal Struggles and Misconceptions 01:34 The Evolution of Alcohol Dependence 03:32 Recognizing the Signs and Taking Action 05:04 Starting the Alcohol-Free Journey 06:53 Reflecting on the 30-Day Challenge 08:25 Empowerment and Moving Forward 10:26 Final Thoughts and Encouragement ************************************************ Want some support on your alcohol free journey? CLICK HERE to download the 10 Mantras Sara mentioned in this episode. Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Sara and Heather are discussing the nature of control, its impact on our lives, and strategies for letting go, especially in the context of an alcohol-free journey. They explore how striving for control is linked to survival instincts, how it leads to self-destructive behaviors, and its connection with anxiety and perfectionism. The episode also highlights practical strategies such as mindfulness, journaling, setting realistic goals, and embracing uncertainty to cope with the need for control. 00:00 Introduction 00:36 The Importance of Control in an Alcohol-Free Journey 00:52 Sober October Challenge Announcement 01:31 Understanding the Nature of Control 04:23 The Impact of Alcohol on Control 08:51 Recognizing Control Triggers 12:51 Strategies to Shift Your Mindset 20:08 Embracing Uncertainty 23:20 Conclusion and Final Thoughts Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment. If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge. CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Ready to take a break from alcohol to see what an alcohol free life feels like? CLICK HERE to join the Sober October 30 Day Alcohol Free Challenge, and remember to use the coupon code PODCAST to save on your enrollment. In this episode of the No More Wasted Days podcast, Sara interviews Pamela, who shares her transformative journey of overcoming alcohol addiction. Pamela, a mom and wife, reflects on her over 100 days of sobriety, driven by the support of the 30-Day Alcohol-Free Challenge. She discusses her struggles with binge drinking since her teenage years, the tipping point that led her to seek change, and the benefits she's experienced, including improved family relationships and self-confidence. Pamela highlights the importance of community, accessible resources, and the shifts in her mindset and social interactions since quitting alcohol. Tune in for an inspiring story of resilience and hope. 00:00 Introduction and Guest Overview 00:46 Pamela's Background and Struggles 02:07 Joining the 30 Day Alcohol-Free Challenge 03:28 Challenges and Concerns Before Quitting 05:08 First 30 Days Alcohol-Free 06:23 Support and Community Resources 09:49 Life Changes and Reflections 15:38 Social Interactions and Future Plans 20:52 Encouragement and Final Thoughts 23:06 Conclusion Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment. ************************************************ 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. Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge. CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Sara and Heather dive into Post-Acute Withdrawal Syndrome (PAWS), discussing their personal experiences and sharing crucial information. They explain the difference between PAWS and acute withdrawal, highlight common symptoms, and provide strategies to cope with these challenges. The episode includes insights on the biological reasons behind PAWS, the importance of self-care, and the role of mindfulness and support groups in managing long-term sobriety. 00:00 Introduction to PAWS 00:55 Understanding Post Acute Withdrawal Syndrome (PAWS) 02:12 Personal Experiences with Withdrawal 02:27 Acute Withdrawal vs. PAWS 03:08 Symptoms and Management of PAWS 08:00 Emotional and Cognitive Symptoms 12:53 Physical Symptoms and Vivid Dreams 16:05 Timeline and Causes of PAWS 20:15 Coping Strategies for PAWS 25:19 Long-term Sobriety and PAWS 28:16 Conclusion and Resources Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment. If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge. CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this episode of The No More Wasted Days' podcast, Sara interviews Kyle, who shares his journey of becoming nearly seven months alcohol-free. Kyle's path began with a 30-day alcohol-free challenge to prove to himself that he didn't have a problem. As a member of the Day Makers community, Kyle faced numerous challenges stemming from his upbringing in the Bible Belt and his struggles with anxiety and depression. He discusses how his relationship with alcohol evolved, starting from late college years to realizing his dependency. With support from his wife, AA, and the Day Makers community, Kyle made a firm decision to quit drinking and drastically improved his mental health and overall quality of life. This episode highlights his transformational story and offers advice for others considering a similar journey. Music has always been a HUGE part of Kyle's life, but more so in his alcohol free journey. CLICK HERE to check out his band. 00:00 Introduction and Guest Overview 00:46 Kyle's Early Life and Influences 04:28 College Years and First Encounters with Alcohol 06:48 Struggles with Alcohol and Mental Health 10:21 The Turning Point and Seeking Help 13:07 Joining the 30 Day Challenge and Daymakers 23:34 Life After Quitting Alcohol 25:24 Reflections and Advice 37:05 Conclusion and Podcast Wrap-Up Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment. CLICK HERE to find a local AA Meeting near you. ************************************************ 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. Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge. CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this episode of The No More Wasted Days Podcast, Sara and Heather dive into the complexities of managing change while staying alcohol-free. As they share personal experiences and thoughtful strategies, listeners will discover practical tools to navigate the fear of the unknown, develop new routines, and redefine their identity without alcohol. Key Points: The emotional and mental challenges of change and how alcohol often plays into control issues. Overcoming the fear of the unknown and stepping out of your comfort zone one small step at a time. How to embrace change in personal routines and let go of attachments to the past. Heather’s favorite quote from Matthew Perry and how it applies to alcohol-free living. The role of journaling, goal setting, and visualization in building resilience through change. Simple, actionable tips for coping with social situations, such as baby showers or funerals, without alcohol. How creating new habits can ease the transition to an alcohol-free lifestyle. Celebrating milestones like 50,000 downloads of The No More Wasted Days Podcast! Resources Mentioned: Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics. One-on-one coaching spots available with Heather. Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment. Tools like the "How We Feel" app and “I Am Sober” to track progress and emotional health. If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge. CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this first shorty episode, Sara from The No Ways Days Podcast introduces bite-sized segments aimed at helping listeners combat alcohol cravings. Sara offers practical advice: stock up on non-alcoholic beverages, think through the consequences of drinking, delay your cravings by telling yourself you can drink tomorrow, and distract yourself with enjoyable activities like a walk or a funny podcast. 00:00 Introduction to Shorty Episodes 00:09 Purpose of Shorty Episodes 00:55 Getting Through Cravings: Tip 1 03:24 Getting Through Cravings: Tip 2 05:19 Getting Through Cravings: Tip 3 08:02 Bonus Tip: Distraction Techniques 09:21 Conclusion and Next Steps ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this episode of The No More Wasted Days Podcasts, Sara and Heather return from a summer break, eager to share valuable insights on rediscovering your true self without alcohol. Together, they discuss four actionable strategies to help you navigate this transformative journey and reconnect with the best version of yourself. From exploring new interests to embracing self-care, they offer practical tips, personal stories, and encouragement to help you thrive in your alcohol-free life. Here’s what you’ll learn: Explore New Interests and Hobbies Learn how quitting alcohol opens up new opportunities to rediscover passions and explore activities that bring joy and fulfillment. Heather and Sara share their own journeys of diving into long-lost hobbies, like crocheting, reading, and even community activities like theater or choir. Reconnect with Your Values and Beliefs Without alcohol, you may feel disconnected from your core values. In this episode, you’ll hear helpful journaling prompts to reflect on moments of pride, happiness, and fulfillment, helping you realign with who you truly are.Questions to journal on to reconnect with your values –Identify times when you were happiest. What were you doing? Who were you with? What factors contributed to your happiness? Recall moments of pride. Why were you proud? Did others share your pride? What factors contributed to these feelings? Reflect on times when you were most fulfilled and satisfied. What needs or desires were fulfilled? How did these experiences give your life meaning? Practice Mindfulness and Meditation Sara and Heather break down what mindfulness really means and share practical techniques for getting quiet with your thoughts, whether through meditation, deep breathing exercises, or mindful walking. Sara also talks about how she uses meditation apps and the benefits of sitting with your thoughts for just 10 minutes a day. Invest in Self-Care From regular exercise to getting better sleep, self-care is essential for maintaining sobriety and rediscovering yourself. They remind listeners that sobriety itself is self-care, and they offer tips for building sustainable routines around nutrition, movement, and rest. This episode also emphasizes the importance of seeking additional support through community groups like Daymakers, working with Heather as your Life Coach, or even counseling, especially if you're struggling to navigate this journey alone. Bonus Content: Sara and Heather catch up on their summers, from adopting kittens to home-building projects. Plus, Sara makes a commitment to improving her sleep hygiene by getting rid of her phone before bed—listen in for relatable, real-life moments! Resources Mentioned: Episode 11: Values Deep Dive Daymakers Community for group coaching Heather’s 1:1 Life Coaching Meditation Apps: Unplug, Calm, Headspace, Insight Timer Support the Podcast: Help us reach 100 ratings! If you enjoyed this episode, please rate us — your support helps keep No More Wasted Days visible to those who need it most. Tune in next week for more on navigating an alcohol-free life! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days Podcast, Sara and Heather discuss why the results you expect to see in your first month of sobriety may not be happening as quickly as you hoped. They discuss the common frustrations such as weight loss, better sleep, and reduced anxiety, and explore the reasons behind the delayed results. Heather shares her personal insights and professional experience, emphasizing the importance of patience, self-compassion, and sticking with the journey even when the changes aren't immediately visible. The hosts also talk about the mental and physical adjustments your body goes through when you quit drinking and why these changes can take time to manifest. Key Takeaways: The Expectation vs. Reality of Sobriety: Quitting alcohol is a significant life change, but the physical and mental results often take time. Immediate gratification isn't typical in sobriety, and it’s crucial to manage your expectations. Why You’re Not Seeing Immediate Results: Sara and Heather explain that your body needs time to adjust and heal from years of alcohol consumption. From liver function to brain chemistry, the healing process is gradual. Common Frustrations Explained: The hosts discuss why you might not see immediate improvements in sleep, anxiety, or weight loss, and provide tips on how to stay motivated during this period. Importance of Self-Compassion and Patience: Heather emphasizes treating yourself with kindness and understanding, similar to how you would support a friend. Celebrating small victories and staying connected with a supportive community are key. Practical Tips for Staying Committed: Sara and Heather suggest setting up a nighttime routine, engaging in healthy habits, and finding accountability through communities like Daymakers or one-on-one coaching. If you're struggling to see results in your alcohol-free journey, don't get discouraged. Remember, every day alcohol-free is a victory, and we're here to support you every step of the way. Don’t Forget: Subscribe, rate, and review the podcast to help us reach more listeners. Check out the Day Makers community for ongoing support and weekly group coaching calls. Want MORE in depth support. Book a 1-on-1 coaching session with Heather today. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach

Have you ever heard that a glass of wine is good for your heart or that moderate drinking is part of a healthy lifestyle? Think again! In this eye-opening episode of TheNo More Wasted Days Podcast,, Sara and Heather dive deep into the myths surrounding alcohol, especially the belief that "just one drink" is harmless. Sara and Heather debunk these widespread myths and reveal the shocking truth about the health risks associated with even moderate alcohol consumption. What You'll Learn: The real impact of alcohol on your health, from gut health to cancer risks. Why the idea that alcohol makes you more fun is a dangerous myth. How alcohol consumption affects your mental clarity and emotional stability. The surprising ways alcohol companies have influenced public perception of drinking. Practical tips on how to navigate social situations without relying on alcohol. Sara also shares personal stories about her journey to an alcohol-free life, including how quitting alcohol strengthened her relationships and improved her overall well-being. Heather adds her insights as well, offering valuable advice for those questioning their relationship with alcohol. Don’t Forget: Subscribe, rate, and review the podcast to help us reach more listeners. Check out the Day Makers community for ongoing support and weekly group coaching calls. Want MORE in depth support. Book a 1-on-1 coaching session with Heather today. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach Sources Cited - https://healthtalk.unchealthcare.org/6-ways-alcohol-can-damage-your-gut/ https://www.mdanderson.org/cancerwise/how-does-alcohol-affect-the-microbiome.h00-159696756.html https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/does-drinking-alcohol-kill-brain-cells https://health.clevelandclinic.org/effects-of-alcohol https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body https://www.verywellhealth.com/effects-of-alcohol-5248626

Sara and Heather are diving deep into the infamous "witching hour"—those tricky hours of the day when cravings for alcohol hit hardest. Whether you call it the "witching hour" or the "itching hour," this time can be a major challenge for anyone on an alcohol-free journey. What You’ll Learn: Understanding the Witching Hour: Discover why cravings peak during certain times of the day and how stress, fatigue, and environmental triggers play a role. Habits and Routines: Learn how deeply ingrained habits can trigger cravings and why identifying your personal witching hour is crucial to overcoming it. Emotional and Biological Triggers: Explore how emotions, stress, and even blood sugar levels can amplify cravings and what you can do about it. Practical Strategies: Get actionable tips on how to navigate the witching hour with structured routines, mindful eating, and environmental changes. Mindfulness and Relaxation Techniques: Hear about alternative ways to relax without alcohol, from simple breathing exercises to using humor and connection as tools for staying strong. Key Takeaways: Transition times are often the hardest—just like kids struggle with transitioning from one activity to another, adults face similar challenges, especially when trying to break free from old drinking habits. Changing your environment, even something as small as where you sit in the living room, can have a big impact on reducing cravings. Proper nutrition and hydration are critical. Sometimes what feels like a craving for alcohol is really just your body asking for real food or water. Movement matters! Exercise can be a powerful tool to combat cravings, boost your mood, and give you a natural high. Connection is key—whether it’s a supportive community like Daymakers, a one-on-one coach, or simply reaching out to a friend, having support can make all the difference. ************************************************ Ready to crush those cravings and take control of your alcohol-free journey? Join our Daymakers community for ongoing support, or connect with Heather for one-on-one coaching tailored to your needs. Resources Mentioned: Daymakers Community One-on-One Coaching with Heather Recommended Podcasts: SmartLess, Conan O’Brien Needs a Friend, The Chalene Show Recommended Meditation: *FU Meditation* Subscribe & Review: If you enjoyed this episode, please subscribe and leave us a review! It helps us reach more people and spread the message of living an empowered, alcohol-free life. Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective Tune in next week for more tips, stories, and strategies to help you thrive without alcohol. We’re in this together!

Did you know that stress is the number one reason for relapse when you're on an alcohol free journey??? That's why today's episode is SO important. In this episode of No More Wasted Days podcast, Sara and Heather discuss various strategies to manage stress. They explain that stress is a body's natural response to any demand or challenge, and not all stress is bad. Overwhelming or chronic stress, however, can impact physical and mental health. Some of their tips include sticking to daily routines, taking care of one's nutrition, ensuring adequate sleep, and maintaining an organized to-do list. The hosts also encourage listeners to embrace a meditative practice of sensory check-ins and deep breathing exercises for immediate stress relief. They additionally highlight the role of alcohol-free living in mitigating stress and promoting a healthy lifestyle. 00:00 Introduction to the Podcast 01:09 Understanding Stress and Its Impact 03:19 The Role of Alcohol in Stress Management 04:17 Importance of Daily Routines in Stress Management 06:49 Nutrition and Its Role in Stress Management 07:41 The Importance of Hydration 13:14 The Role of Sleep in Stress Management 17:17 Importance of Sleep in Stress Management 18:04 The Power of a To-Do List 18:30 The Brain Dump Technique 19:11 Organizing Your To-Do List 23:23 The Role of Accountability in Task Completion 24:25 Using Social Media for Accountability 26:17 Conclusion and Final Thoughts 27:32 Recognizing Stress in Your Body 29:20 The Power of Meditation 30:51 Sensory Check-In: A Grounding Technique 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: @accordingtohpg TikTok: @thealcoholfreecoach

Sara and Heather dive into the effects of alcohol on the brain and body, aiming to empower listeners on their alcohol-free journey with science based insights and practical tips. They discuss various chemicals like GABA, dopamine, and endorphins, which are affected by alcohol consumption, presenting the impact on the body's systems and simulating the 'buzz'. Additionally, they offer strategies for recreating these effects in healthier ways. 00:00 Introduction and Episode Overview 00:59 Understanding the Buzz from Alcohol 01:50 Life Updates and Personal Stories 03:29 Joining the Daymakers Community 03:49 The Science Behind the Buzz 05:51 Effects of Alcohol on the Brain 11:17 The Role of Dopamine in Drinking 14:40 The Impact of Endorphins 18:41 Rebuilding and Supporting Brain Health 22:51 Stress Reduction Techniques and Dopamine 23:27 Natural Ways to Boost Dopamine 24:48 Dance Your Way to Happiness 25:18 The Power of Exercise and Stretching 25:49 The Magic of To-Do Lists 28:33 The Role of Serotonin in Confidence 29:14 Boosting Serotonin Through Socializing and Self-Care 31:55 The Euphoria of Endorphins 33:11 Natural Ways to Boost Endorphins 33:11 The Power of Laughter and Music 37:03 The Joy of Tattoos and Spicy Food 40:34 Conclusion: Taking Care of Your Mental and Physical Health ************************************************ Want to learn more about journaling in your alcohol free journey? CLICK HERE to listen to Ep. 13: Journaling to Support Your Alcohol Free Journey. Want to learn more about managing stress on your alcohol free journey? CLICK HERE to listen to Ep. 9: Managing Stress without Alcohol ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

Sara & Heather explore feeling your feelings in your alcohol free journey, and learning how to NOT use alcohol to numb those feelings. Sara & Heather discuss various coping mechanisms such as meditation, journaling, exercise, and music. They also discuss the importance of leaning into feelings, rather than suppressing them and the positive influence it has on mental health and overall well-being. Tips for managing feelings such as understanding that emotions are temporary and that experiencing them is a part of the human experience are also provided. 00:30 Introduction 00:30 The Importance of Feeling Your Feelings 00:53 The Impact of Alcohol on Emotions 01:12 The Experience of Quitting Drinking 01:39 The Universality of Emotions 02:10 The Cycle of Numbing and Suppressing Emotions 02:49 The Journey of Embracing Feelings 10:23 The Role of Meditation and Journaling in Processing Emotions 13:07 The Power of Music in Emotional Healing 24:55 The Impact of Exercise on Emotional Health 30:19 Conclusion ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. ******************************************* In this episode of the No More Wasted Days podcast, Sara and Heather discuss five practical tips to help listeners on their early alcohol-free journey. Addressing common challenges such as dealing with triggers, rethinking social interactions, connecting with supportive communities, and setting personal goals, the co-hosts provide valuable insights and personal anecdotes. They emphasize the importance of creating a supportive environment, staying mindful of why you decided to give up alcohol, and rewarding yourself for milestones. The episode aims to empower listeners to confidently navigate their alcohol-free path, regardless of where they are in their journey. 00:00 Introduction and Hosts' Banter 00:36 The Importance of Alcohol-Free Tips 03:43 Tip 1: Remove Alcohol Reminders 09:55 Tip 2: Rethink Your Social Calendar 13:20 Tip 3: Create Reminders of Your Why 17:40 Tip 4: Connect with a Community 23:51 Tip 5: Set Goals for Your Alcohol-Free Journey 28:10 Conclusion and Final Thoughts ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara and Heather dive into the second part of their Q&A session. They tackle questions on managing anxiety and fear without alcohol, sharing practical tips like meditation, sensory checks, changing body temperature, and the use of EFT tapping. They also discuss how alcohol-free living has impacted their relationships, the concept of 'easy' sobriety, and the importance of having a plan. Additionally, they address inquiries about using naltrexone, their qualifications for supporting those struggling with alcohol, and provide strategies for navigating social events and holidays where drinking is prevalent. The hosts emphasize the importance of visualization, setting boundaries, and staying positive throughout the alcohol-free journey. 00:00 Introduction and Welcome 01:05 Dealing with Anxiety and Fear Without Alcohol 09:34 Thoughts on Naltrexone 12:37 Navigating Relationships and Sobriety 17:07 Is Staying Sober Too Easy? 21:13 Qualifications for Supporting Others 25:32 Managing Holidays Without Alcohol 31:33 Conclusion ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the 'No More Wasted Days' podcast, Sara and Heather dive into a Q&A session answering listener questions about navigating life without alcohol. Topics include socialization timelines, managing expectations of oneself and others, dealing with fear and anxiety in new situations, self-reflection and making amends, and non-alcoholic beverage recommendations. They also share personal anecdotes and practical tips on maintaining an alcohol-free lifestyle. Whether you're new to this journey or have been alcohol-free for a while, this episode offers valuable insights and support. 00:00 Introduction and Episode Overview 02:22 Socialization Timelines and Tips 07:43 Navigating Expectations and Self-Realization 12:40 Facing Fears and Building Confidence 17:00 Reflecting on Past Actions and Making Amends 23:55 Personal Growth and Self-Care Strategies 28:43 Favorite Non-Alcoholic Brands 31:59 Conclusion ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, Sara and Heather discuss the concept of emotional sobriety. Heather shares her journey and extensive research on the topic, emphasizing its importance for long-term recovery and sustainable alcohol-free living. They discuss the common misconceptions surrounding emotional sobriety, practical tips for maintaining it, such as mindfulness and self-care routines, and the difference between cravings and triggers. The hosts also highlight the significance of community support and creative outlets in the journey toward emotional sobriety. 00:00 Introduction to the Podcast 00:37 Understanding Emotional Sobriety 01:37 Personal Journey and Misconceptions 02:51 Importance of Emotional Sobriety 04:46 Practical Tips for Emotional Sobriety 06:53 Mindfulness and Self-Awareness 12:09 Creative Outlets and Connection 17:37 Practical Tips for Everyday Life 21:47 Cravings vs. Triggers 25:53 Conclusion ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

Ready to kickstart your alcohol free journey? CLICK HERE to enroll in my upcoming Reboot & Reset: Dry July Challenge and use the coupon code PODCAST to save 10% on your enrollment. In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss 'rituals of self-connection' and their importance in an alcohol-free journey. Heather shares seven key tips for staying connected to oneself, including paying attention to personal needs, using breathwork, creating morning routines, and more. 00:00 Introduction and Hosts' Banter 01:20 Life Updates and Personal Stories 03:54 30-Day Alcohol-Free Challenge 05:23 Rituals of Self-Connection 08:14 Seven Tips for Self-Connection 25:07 Conclusion and Final Thoughts ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

Ready to kickstart your alcohol free journey? CLICK HERE to enroll in my upcoming Reboot & Reset: Dry July Challenge and use the coupon code PODCAST to save 10% on your enrollment. In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss the process of rediscovering and reinventing oneself after quitting drinking, and share personal anecdotes and practical tips for self-discovery, such as the 'choose again' method and collecting “you data”. The episode also emphasizes the importance of positive self-talk, avoiding comparison, and traveling lightly without the emotional baggage. 00:00 Introduction 00:48 Redefining Yourself in Sobriety 01:10 The Impact of Alcohol on Self-Identity 01:36 Personal Journey and Inspiration from AJR 12:28 The Importance of Positive Self-Talk 17:52 Daily Affirmations and Self-Worth 18:17 The Power of Choosing Again 18:39 Overcoming Comparison 21:56 Understanding Your Personality 24:38 Exploring Astrology and Personality Tests 26:35 Travel Lightly: Letting Go of Baggage 32:35 Embracing Your Authentic Self 33:57 Closing Remarks and Resources CLICK HERE to listen to episode 29 - Inner Critic ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

Sara and Heather share all about meditation and its transformative effects. Discussing the history, benefits, and practical tips for incorporating meditation into daily life. Useful strategies are also given to make meditation more accessible, even for those with busy minds. Heather & Sara also emphasize the role of meditation in stress reduction, self-awareness, and emotional regulation, particularly in supporting an alcohol-free lifestyle. 00:00 Introduction to the Podcast 00:39 The Power of Meditation 01:06 Celebrity Influence on Meditation 01:59 Personal Meditation Journeys 08:15 The Science Behind Meditation 10:10 Meditation and Brain Health 18:42 Meditation and Alcohol-Free Living 20:20 Addressing Alcohol Triggers 20:58 Improving Self-Awareness 22:51 Enhancing Emotional Regulation 25:58 Fitting Meditation into Your Day 31:04 Simple Meditation Techniques 35:13 Categorizing Your Thoughts 38:08 Challenge and Social Media Engagement 38:38 Conclusion Want to try out the Unplug app for 30 days? CLICK HERE to check it out. Cited Sources: https://www.hellomyyoga.com/blog/facts-about-meditation/ https://www.thegoodbody.com/meditation-facts/ https://mindfulnessbox.com/interesting-facts-about-meditation/ https://www.onlinepsychologydegree.info/amazing-facts-about-the-science-of-meditation/ ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

It's the 30th episode of the No More Wasted Days podcast!! Sara and Heather share their journeys and success of staying sober while traveling. They share their personal stories, and offer tips and strategies for staying alcohol-free during vacations and trips. The discussion covers various aspects of sober traveling, from creating an alcohol-free bucket list to setting clear intentions, and the value of having support systems in place. 00:00 Welcome to the No More Wasted Days Podcast! 00:37 Celebrating Milestones and Listener Appreciation 01:39 Life Updates and Personal Reflections 02:00 Navigating Social Situations Without Alcohol 04:02 Observations and Experiences in a Small Town 05:48 Discovering Non-Alcoholic Beverages 10:32 Traveling Without Alcohol: Success Stories 16:50 Reflecting on a Sober Trip 17:45 Managing Short Trips with Family 18:42 Challenges of Flying Sober 21:05 Tips for Alcohol-Free Travel 22:23 Creating an Alcohol-Free Bucket List 24:25 Setting Intentions and Boundaries 27:16 Building a Sober Travel Toolbox 33:10 Final Thoughts and Community Support ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

Sara and Heather celebrate Sara's five-year alcohol-free anniversary. After recapping personal milestones like birthdays and Mother's Day, Sara shares five valuable lessons she'd tell her past drinking self, such as recognizing the hidden stress alcohol causes and understanding its addictive nature. Together, they emphasize the possibilities and joys of an alcohol-free life, offering hope and inspiration to listeners. 00:00 Welcome & Personal Updates: Celebrations and Reflections 00:52 Discussing Sober Birthdays and Mother's Day Experiences 05:00 Introducing the Daymakers Community 05:43 Celebrating Five Years Alcohol-Free: A Personal Journey 06:49 Adding to the Flock: A Unique Anniversary Celebration 08:39 Advice to My Drinking Self: Reflecting on Five Years of Sobriety 18:28 Meet Heather: Your Guide to Joy and Freedom 19:20 Five Life-Changing Insights for My Past Drinking Self 19:39 #1: The Truth About Being 'Tired' 21:59 #2: Finding Patience and Reducing Stress Without Alcohol 25:21 #3: Rethinking Alcoholism and Addiction 28:33 #4: Embracing Fun and Freedom in Sobriety 31:13 #5: Building a Dream Life Beyond Alcohol 32:55 Inspiring Final Thoughts and Community Encouragement ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, hosts Sara and Heather dive into the concept of thought work, providing insights into understanding and managing the inner critic. Heather shares her personal milestones and discusses how inner voices shape our behavior. Strategies to externalize and reframe negative thoughts are explored, alongside a discussion on the impact of quitting alcohol on mental health. They highlight the importance of kindness and non-judgment towards oneself, and introduce exercises to foster a more positive, compassionate self-dialogue. 00:00 Welcome to No More Wasted Days! 00:48 Life Updates and Celebrations 03:06 Exploring Thought Work and the Inner Critic 03:57 Unpacking the Inner Critic 05:36 The Journey of Quitting Drinking 14:39 Engaging with the Daymakers Community 16:14 Rewiring Our Brains: Thought Work in Action 24:36 Concluding Thoughts and Next Steps ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach

Sara and Heather get to talk with guest Sarah Rusbatch, Sarah is the author of the best selling book “Beyond Booze, How to create a life you love Alcohol Free’, a multi-award winning Health and Wellbeing Coach, an accredited Grey Area Drinking Coach, a menopause coach and a Key-Note speaker sharing her journey to Sobriety and impact of alcohol on mental health to global audiences. Sarah works tirelessly to support women all over the world to create and live their best lives as they age. Sarah shares her personal journey from starting to drink at 14 in England to becoming a heavy drinker in her adult life and how moving to Australia with two young children led her to use alcohol to cope with loneliness, boredom, and stress. After numerous attempts, Sarah fully embraced sobriety in 2019, retrained as a coach, and wrote 'Beyond Booze: How to Create a Life You Love, Alcohol-Free.' The book, aimed at midlife women, focuses not on sobriety for its own sake but on building a fulfilling life without alcohol. Sarah's story struck a chord with thousands of women, leading her to support others in navigating midlife without alcohol. The episode also addresses the challenges of menopause and alcohol, societal pressures, and the importance of self-advocacy in healthcare. 00:00 Welcome to No More Wasted Days 01:03 Celebrating Sobriety and Empowering Midlife Women 02:55 The Journey to Sobriety: A Personal Story 05:55 The Impact of Alcohol on Life and Relationships 10:45 From Personal Transformation to Helping Others 13:26 Deep Dive into 'Beyond Booze': Themes and Insights 22:05 Navigating Perimenopause Without Alcohol 34:10 Closing Thoughts and Resources Please go follow Sarah on social media: CLICK HERE to follow her on instagram. If you’re ready for more support from Sarah, check out all of her material and learning tools on her website – CLICK HERE to head to her website. And CLICK HERE to join Sarah Rusbatch's Facebook Community ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @accordingtohpg TikTok: @thealcoholfreecoach

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss the concept of the 'sobriety toolbox’. They offer listeners a comprehensive guide to resources and strategies that support sobriety. They discuss personal experiences and emphasize the importance of community, routines, hobbies, and self-care practices that aid in managing cravings and maintaining an alcohol-free lifestyle. Additionally, they share insights on how to create a personalized sober toolkit, highlighting the role of therapy, gratitude, tracking apps, and social media in their sobriety journeys. 00:00 Welcome & Introduction to the Sobriety Toolbox 01:27 Personal Check-ins and Sobriety Journeys 08:37 Exploring the Sobriety Toolbox: Definitions and Personal Stories 11:18 Building Your Sobriety Toolbox: Practical Tips and Strategies 16:09 The Power of Community in Sobriety 19:09 Journaling, Mantras, and Affirmations: Essential Tools for Sobriety 19:58 Harnessing Gratitude to Shift Your Mindset 20:35 Diving Deep into Journaling Practices 22:34 Exploring Hobbies for a Fulfilling Life 24:55 Building Your Sober Toolbox: Apps and Trackers 26:36 Establishing Routines for Success 31:21 Expanding Your Sober Toolbox: Therapy and Screen Time Management 34:32 Wrapping Up: Your Personal Sober Toolbox ************************************************ 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: @accordingtohpg TikTok: @thealcoholfreecoach