Tribe Sober - inspiring an alcohol free life!

My guest this week is Sara Kaufman-Bradstreet from No More Wasted Days In this Episode:- Sara's drinking escalated slowly over the years, starting in her twenties and continuing into her forties, with rules and moderation attempts that failed over time. She struggled with Mommy Juice Culture: Sara discusses how alcohol was normalized in social settings with other moms, making it hard to quit drinking without feeling isolated. Sara worried about how quitting drinking would impact her relationship with her husband since drinking was such a shared activity. It was a heavy drinking cruise experience which served as a wake-up call, making her realize the unsustainable nature of her drinking lifestyle Even moderate drinking resulted in constant low-level hangovers, impairing her productivity and energy levels. It was only when she quit that she realized how much alcohol was affecting her daily life. These realisations led Sara to commit to a 30-day alcohol break that ultimately turned into permanent sobriety. She found that quitting drinking freed up mental space and energy, improving her focus on family, work, and personal growth. She no longer had to set or break drinking rules, which gave her a sense of liberation. Quitting alcohol also led to increased confidence - her self-esteem improved, and she became more secure in living life on her own terms, not worrying about others' opinions After quitting drinking, Sara found herself enjoying food more freely, no longer restricting calories or saving them for alcohol, which led to physical improvements like losing belly bloat. After quitting, Sara noticed a significant increase in productivity. She tackled long-neglected household tasks and even started building a house, something she never would have taken on while drinking. Early sobriety felt awkward at social events, but over time, she learned to embrace being more present and listening more in conversations. Sara adopted daily gratitude journaling and affirmations as tools to shift her mindset from deprivation to empowerment, helping her maintain a positive outlook in sobriety. I asked Sara for some tips for people in early sobriety… Sara advises people to start by making a deal with themselves to go for a set number of days without alcohol, such as 30 days. If 30 feels too long, she recommends starting with shorter goals and gradually increasing the duration. We agreed that we have to replace the Alcohol Buzz Naturally: Activities like exercise, making lists, listening to music, and doing personal tasks became replacements for the buzz she used to seek from alcohol. Like many of us in this space Sara became passionate about sobriety and she launched her “No More Wasted Days” website where she guides people through a 30 day challenge and also offers coaching More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Tribe Sober) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

My guest today is Tribe Member David Jacobs – David did our Dry January Challenge, came to one of our Bootcamps and has been alcohol free ever since In this episode:- David began drinking at university and went on to experience cycles of moderation alternating with binge drinking. He turned to alcohol as a coping mechanism during stressful periods Although he recognized the negative impact that alcohol was having on his physical health and mental health he didn’t know how to make a change Davids wake up call came when he was David's welcome call came when he was diagnosed with diabetes – that’s when he knew he had to make a change… So he participated in our dry January challenge in 2023, which led him to a his eventual decision to quit drinking. As he heads towards his second Soberversary I asked David for some of the benefits he has experienced:- He’s gained mental clarity and has been able to reassess his life choices. Along with the clarity of thought he found the courage to make significant career changes, leading to starting a new business. He reduced his fast food intake which led to weight loss and a significant improvement in his glucose scores within 3 months We discussed the importance of educating young people about the harm that alcohol can cause I loved Davids take on sobriety as a form of decolonization and activism – an angle he used to get young people to see alcohol in a different way David's tip to anyone planning to quit drinking is to remember that the easiest drink to refuse is the first one! So if you’d like to connect with David and our other awesome members then to go tribesober.com/join our tribe Did you know that 40% of Tribe Sober members are now alcohol free? – people like David They stick around because they love the community and they enjoy helping new members to discover the magic of alcohol free living More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

On this weeks solo episode I talk about our Breaking Free program which we run four times a year. Registration for the current program is open - more info on tribesober.com We limit each Breaking Free group to 20 so you’ll always get personal attention In this episode:- I talk about the warning signs of alcohol dependence as well as the benefits of an alcohol free lifestyle The Breaking Free program has four components… Four pieces of a puzzle that come together to create a transformation… The first piece of the puzzle is Community Support so we connect you with the other people on the Breaking Free program We put you in a chatgroup with where you’ll also find some TS team members to answer any questions you may have The second piece is our 4 hour Masterclass – a group session which we hold via Zoom. Another opportunity to get to know the other people on the program as everyone will share their story at the beginning of the session. By the end of the Masterclass you’ll understand:- The importance of a mindset change and the damage alcohol does to our health We’ll be sharing our tried and tested sobriety toolkit and you’ll end the session feeling motivated and excited about the changes ahead. While the Masterclass will give you an overview of the Tribe Sober approach to thriving in sobriety the online course will enable you to dive deeper at your own pace. You’ll get all the theory and training you need to overturn your limiting beliefs around alcohol which is the key…. Just as we’ve been programmed into thinking that alcohol is an essential part of our daily lives our online program will de-program you and enable you to understand that you will be happier and healthier without it! The third piece is our online course which includes videos, podcasts, articles and book recommendations so you’ll be able to throw the book at your sobriety – you’ll be able to treat it as a 3-month project that will change the trajectory of your future. The fourth part of the puzzle is the personal support. You’ll have a 1.2.1 Zoom call to hear your story and give you some personal guidance A session with our Coach Lynette who will discuss how you are applying the theory of the Breaking Free program to your daily life So that’s the four pieces of our Breaking Free puzzle, four pieces that will come together to create an alcohol free lifestyle that you love.. Apart from creating a program that will get results we’ve created a program that is flexible and will fit in with your busy lives…. Both of the 1.2.1’s can be scheduled to suit your convenience, the online course can be worked through at your own pace so the only timeslot you need to fit in is the four hour Masterclass. While we’re on the subject of time that’s one of the unexpected benefits of sobriety….. when we no longer spend time drinking and recovering from the drinking we find ourselves with extra time on our hands…. As well as the energy to do something constructive with that time! Registration for the current Breaking Free program is open - more info on tribesober.com More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

My guest today is Professor Karla Kaun – who works at the Department of Neuroscience at Brown University. Karla has been running a lab which studies neural and molecular mechanisms of addiction since 2013. In this episode:- Karla’s research is around how alcohol and drugs influence our natural reward mechanisms. She explained how they will overwhelm natural reward pathways, causing intolerable cravings and reduced impulse control. Addiction is a disorder where brain circuits work differently, prioritizing reward-seeking despite negative consequences. As many of us who became dependent on alcohol discovered addiction forms slowly and only with repeated use Of course different individuals have varied timelines and susceptibility to addiction. Many of our Tribe used alcohol socially in their twenties and thirties and then used it to manage stress as they got older Mindset in Recovery: We agreed that overcoming addiction requires a mindset change and viewing life differently. We are big on mindset here at Tribe Sober – we help our members to realise that they don’t have a drinking problem so much as an opportunity to change their lives for the better If you’re ready to embrace this opportunity then just to ts.com and join our tribe Another mindset shift our members get is the realisation that they have gained so much in sobriety…and lost very little by quitting alcohol Just hangovers, anxiety and exhaustion! So Karla explained that a growth mindset and seeing setbacks as learning opportunities are crucial. That’s why we give people a 66 day tracker for our Challenge…we don’t ask them to be perfect, we ask them to be curious… how many alcohol free days can they manage out of 66? This will bring about positive change through step-by-step goals Karla explained how addiction is a disorder of memory, with sensory memories such as holding a glass can trigger cravings. We talked about blackouts which will affect memory circuits and neuron communication. When I learned that my blackouts were preventing the formation of new memories I realised I had to quit Long-term alcohol use causes lasting changes in the brain, Drinking rewires our brain but we due to the plasticity of our brains we can recover Rather than aiming to go back to exactly how we were before we can rewire our brains a bit differently in recovery I loved Karla’s orchestra analogy – imagining our brain orchestra to be out of tune when we are in active addiction but then when we quit the orchestra can begin to function again Perhaps it won’t play exactly the same music as before we started drinking but it can create a new (and maybe even more beautiful) symphony in sobriety and of course Lifestyle changes, diet, sleep, and exercise can aid in brain plasticity and recovery. More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest today is author and Sober Coach Dupe Witherick who specialises in mindset, manifestation and human design. In this episode:- Dupe began drinking more when she got to university. Her drinking continued to ramp up when she began working as a management consultant She worked in the City of London where the work-hard, play-hard culture prevailed After having her daughter, Dupe joined the mommy juice culture. We discussed the normalization of drinking to cope with parenting Dupe was smart enough to notice at the age of 40 that alcohol was not really serving her… She realized drinking had become a habit rather than enjoyment. She stopped drinking in November 2020 initially for a 21-day challenge but was so blown away by the benefits of alcohol free living she carried on.. Her Top 3 Benefits were:- Improved physical health, such as running and yoga. Enhanced clarity, bravery, and sense of purpose. Greater appreciation for nature & everyday pleasures. Dupe's increased clarity led her to question her corporate career and she decided to train as a coach. She has now transitioned from her corporate role to a coach. Specializing in alcohol-free well-being and transformational coaching. During the conversation we heard how Dupe’s life changed when she ditched the booze… She got fitter, started to enjoy everyday pleasures again and achieved the mental clarity to see that it was time for a complete career change She also had the courage to leave her corporate job and work independently as a coachj It all started with a 21 day Challenge You heard her encouraging people to take a break from alcohol to assess what impact it’s really having on your life.. Dupe has written a book called "A Cocktail of Clarity," to encourage to explore alcohol-free living. She has her own podcast which is called Thrive Alcohol Free and her website is thrivealcoholfree.com More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest today is the fabulous Nicole Klassen who did our very first 66 day challenge back in 2018 and as a result wrote here stunning blog called 66 Days of Feelings In this episode:- Nicole knew that she was on a slippery slope when she realized that she actually preferred to drink alone rather than being with other people. So although her drinking started as a social thing, as she got older she just wanted to focus on her wine rather than the other people. She told us how emotional she felt in her early days of sobriety. She spent lots of time crying. Even cooking shows on TV would make her cry! When we've been numbing ourselves for years with booze, I think we have to be prepared for this, and get journaling. That's what Nicole did to process her emotions, and it led to her 66 Days of Feelings blog. That blog was actually the longest thing that she'd written for ages, and she felt that she was finding her voice again. She became a really good observer of her own behaviour. Although Nicole found the physical detox part at the beginning of her sobriety quite tough, gradually the benefits clicked in, and she just loved the way that she lost her puffiness and then went on to lose 10 kgs. The challenge marked such a big turnaround for Nicole, a really big shift, as she realized that all of her feelings, whether they were good or bad were necessary. She also realized that behavior is triggered by a feeling. Which in turn is triggered by a story from your past. Since she stopped drinking, Nicole has become much more consistent. She's more productive in her work, and she's busy developing a much better relationship with her body. We talked about the feminization of alcohol, and the way brands target women. Nicole has a marketing background, and she's seen how this works from the inside. The trick for us all is to see through these campaigns, see through the BS, and then we are free from their influence. Nicole has been thriving in her sobriety for the last 5 years..ever since doing the 66 day Challenge We agreed that anyone who is even slightly concerned about their drinking should take a break from alcohol to check their dependence If you are drinking more than the low risk limits of one and a half bottles of wine a week then it’s really important to take a break now and again – to let your body recover To sign up for the Challenge just go to tribesober.com and you’ll #Sober66 on the homepage More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

In todays episode I’m chatting to Kai from Switzerland signed up for our very first 66 day Challenge back in 2018 and it changed his life. He's 6 years sober now! in this episode:- Kai read about us in his in flight magazine when he was on holiday in South Africa several years ago. He took a photo on his phone, and he left it there for a couple of years. He didn't contact us, but the seed was sown, and when he heard about our 66 day Challenge, he decided to give it a go. The fact that it was autumn rather than spring in Europe. He realized that was the 66 day challenge and he was ready for it. He went online to check the science behind those 66 days and he became pretty convinced that it could make a difference. Now what's really interesting about Kai's story is that he was only planning to do the challenge. Do you remember how he said that he loved challenges? He had absolutely no intention of giving up drinking for good. But as he went through his 66 days, he noticed some little shifts happening. he was quite vocal on our WhatsApp group. We loved, the chats that he gave us. He told us lots of, anecdotes about his evenings with his father in law, who was horrified that he wasn't drinking the fine wine. He told us stories about his days with business colleagues, and how they were pretty amazed as well. Apart from sharing his stories on there, he noticed that some people were really struggling. And he decided that, he didn't really ever want to be like that. And he heard other people on the WhatsApp group saying that they felt great, and they were going to give up drinking forever. Now, that shocked him and inspired him at the same time. And the third thing that I noted was that Kai's children played a big role in his journey. Do you remember his son told him that, in fact, he hated the way that his dad smelt of alcohol sometimes when he came to kiss him goodnight? And his daughter saying that sometimes he just laughed. You can always rely on children to tell you how it is, can't you? But those kids, they were things that they were actually much too kind to say to him, when he was drinking. But they resonated as things that our children tell us always do. Now when Kai reached his 66 days, he started setting milestones. First it was 100 days. And then his daughter challenged him to a whole year. Milestones are really important. We always try and avoid the "f" word, the forever word, because we just feel it's too daunting. When we finish the workshops, we say to people just, try and get through 66 days because then your habits will change. We don't say to them, try never to drink again, because it's just too much. And even if that's what they want to do eventually, they have to do it in stages. And another advantage of milestones is that every time you hit one, you get a dopamine hit, and that gives you the energy and the enthusiasm to carry on to the next milestone. Kai enjoyed his journey to sobriety, and he noticed some significant benefits. As a business leader he's influenced many of his colleagues and he's an amazing role model for his children. More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

This week's guest is Tribe member Christelle who did our #Sober66 Challenge 5 years ago and has been thriving in her alcohol free lifestyle ever since... in this episode:- Christelle realized that her drinking habits were problematic and knew she would have to make a change She knew that drinking a bottle of wine a night was damaging her health A particular worry was her heart rate which was in the high 80’s Christelle had signed up for our Dry January Challenge but she only lasted 30 minutes – rather than the 30 days of the Challenge Although she had not stuck at Dry January she decided to have a another try… at our 66 day Sober Spring Challenge It was hearing me on the radio tasting some alcohol free wines that gave her a light bulb moment… For Christelle her evening wine was a ritual…a ritual which had become a dependence due to the addictive nature of alcohol But if she could keep the ritual and change the ingredient by drinking alcohol free wine then it should be easier… To her relief Christelle met other people with a similar problem in the Challenge Community She connected regularly on the Challenge Whatsapp group and learned a lot As early as Day 8 of the Challenge she realized she could live without wine so long as she had the alcohol-free wine. So if you haven’t yet discovered alcohol free wine then do check it out – it could be a gamechanger for you just as it was for Christelle Her Benefits of Sobriety include: - Better looks (reduced puffiness and clearer skin). - Better sleep quality. - Reduced heart rate from 84 to low 60s – and probably most importantly of all… - Increased self-esteem and happiness. We agreed that for anyone who is even slightly concerned about their drinking should take a break from alcohol to check their dependence Doing our #Sober66 Challenge will provide online and community support To sign up for #Sober66 just go to tribesober.com and you'll see it on the homepage More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

Tribe Member Merleen talks about how Tribe Sober's 66 day Challenge kickstarted her journey to sobriety Doing a 66 day Challenge takes care of two big things that we worry about when want to quit drinking…First of all we worry about what other people will say… That’s an easy one with a Challenge – say you’re on a health kick so you’re taking a break from drinking… The second thing that people worry about is the F word…the F word stands for Failure – what if I can’t do this Frever – – how on earth I am going to stop drinking Forever… Well we don’t use either of those words at Tribe Sober We don’t say Failure because we either succeed or we learn…. For the 66 day Challenge you get a tracker and we say to you just see how many alcohol free days you can get out of 66… We never say Forever at Tribe Sober… We believe you need to do this in stages… 66 days – then the odds are that you feel so great you want to keep going … to 100 days Sign up – get a tracker – how many days can you manage Sign up for the Challenge by going to tribesober.com homepage – just click on the #Sober66 graphic You’ll get a tracker, a daily email with tips, tools and inspiration and of course you’ll get to connect with others who are doing the Challenge. That’s exactly what todays guest Merleen did – and now she’s 5 years sober… In this episode:- Merleen was the child of an alcoholic father She was actually a member of Alateen although her father never attended AA and in fact he died shortly after being committed to a rehab facility. Her drinking career started relatively late in life as of course she was well aware of the dangers. However by her forties she was self medicating the stress she was experiencing in her career in the police force. Merleen was also diagnosed with bipolar disorder, depression, and PTSD, Despite recognizing the dangers, she often mixed medication with alcohol, worsening her condition. Her drinking increased significantly during her time working in Somalia Merlene experienced several traumatic events, including a severe bike accident, which led to periods of blackout drinking. She attempted suicide and was hospitalized, which became a turning point in her life. In 2019, Merlene decided to quit drinking, initially intending to do so for only 66 days. At the end of her Challenge she joined Tribe Sober which enabled her to embrace a permanent alcohol free lifestyle She has experienced so many benefits - including better emotional health, rekindling her love for dancing, and forming meaningful connections within the sobriety community. She started coaching in order to help others - she focuses on sobriety, menopause, and aging gracefully. Merlene offers a 21-day detox and purification program, including coaching sessions and dietary guidance. To anyone wanting to get started on this journey she emphasizes the importance of connection and support in achieving and maintaining sobriety. For more info about Merleen go to her Facebook Page - LOL Merleen More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest today is Researcher Laura Robinson from Australia – she’s a University Lecturer and Researcher who wants to involve us in some fascinating research that she’s doing... into women and drinking She’s just approaching the end of her first year of sobriety so she’s sharing her own story and asking for your help with the survey that she’s conducting In this episode:- As a Researcher and senior lecturer Laura focuses on applied psychology Her current research is around drug and alcohol use, particularly women's experiences and their relationship withalcohol. Laura shared her own drinking story with us:- She began drinking at 18, primarily in social settings and like many of us her social drinking gradually evolved into more of a coping mechanism after having children. She became increasingly concerned about her drinking habits over the years. Although she did take some breaks from alcohol she struggled to moderate Laura’s decision to quit was prompted by health concerns, the desire to set an example for her children, and a growing awareness of alcohol's impact on her life. She listened to sobriety podcasts and engaged with online resources and communities, Even though she had not even completed her first alcohol free year she decided to have a sober wedding Her goal was to maintain clear memories and nourish the emotional connection with her guests She drank alcohol free champagne and provided alcohol-free options for her guests Laura thoroughly enjoyed her wedding and has beautiful memories of the day Laura took me through the Benefits of Sobriety that she’s experienced:- - Significant reduction in feelings of shame and increased self-trust. - Improved physical health, including reduced bloating and better skin. - Enhanced emotional well-being and clearer memories of significant events – such as her wedding day! Laura’s advice for those struggling with alcohol includes:- - connecting with online communities and educational resources. - She also emphasized the importance of understanding the impact of alcohol on the brain and separating personal worth from alcohol dependence. - Suggests treating sobriety as a research project to stay engaged and motivated. In her Work on Women and Alcohol Laura has noticed the under-representation of women and the options they take to get sober. She has been focusing on understanding and addressing the unique challenges women face regarding alcohol use. Laura’s aim for her research is to contribute to the development of more tailored and accessible treatment options for women. As part of her research she is conducting a study on the impact of Sobriety podcasts and online communities on alcohol use and mental health. She is inviting us all to participate in an online survey to gather data and build an evidence base for the effectiveness of these resources. This anonymous survey has ethics approval, and the link is https://tinyurl.com/SoberPodcasts More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest today is Colette Safhill who is the founder of Myth Drinks who shares her own story and gives us an insight into her alcohol free drinks company. in this episode:- Colette's mother was an alcoholic so she was well aware of the dangers of alcohol. She started drinking heavily in her early 20s, influenced by her challenging circumstancesThe combination of a difficult childhood, an alcoholic mother, a stormy first marriage, and the challenges of raising a colicky baby resulted in five years of heavy drinking Colette accepted that she had lost control after a series of personal setbacks and a car crash. Her rock bottom resulted in her being sectioned under the Mental Health Act and undergoing a medical detox. She stayed under the care of a rehab facility for over a year, which marked the beginning of her long-term sobriety. Although Colette has been sober for an impressive 24 years she still attends AA meetings and values the sense of community. Colette and I agreed that we have to “find our people” for this recovery journey – whether its AA, Tribe Sober or another group – try several communities until you feel you are in a safe space and can be honest and vulnerable with the other members. Colette has navigated the challenges of cancer treatment, remarriage, and raising children while maintaining her sobriety. She highlighted the need for a balanced life with proactive choices and meaningful relationships. Colette has created Myth Drinks to provide an alternative for people who don’t drink or who want an alcohol free alternative now and again She developed a range of alcohol-free drinks, including a coconut rum substitute and ready-to-drink canned cocktails - her drinks are gluten-free, vegan, and low-calorie. Her website is mythdrinks.co.uk so you can go and check out her products on there More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest today is Chris Pizzarello, an expert in EFT and Hypnotherapy In this episode:- Chris experienced some personal struggles which led to his discovery of EFT He immersed himself in learning EFT and later studied hypnotherapy after realizing the need to address subconscious issues. In his practice Chris uses a combination of EFT and hypnotherapy to help clients release negative energy and change the energetic signature of their stories. He believes that we have to get the conscious and subconscious mind to agree before we can bring about effective change. EFT involves tapping on specific points on the body to release energy blocks, while hypnotherapy accesses the subconscious to reinforce new, positive beliefs. I loved his analogy of a "little red wagon" to describe how people accumulate emotional baggage throughout life. Chris explained that EFT can lighten this load by releasing the energy attached to negative stories. Both EFT and Hypnotherapy can help individuals struggling with alcohol dependency Hypnotherapy will address limiting beliefs and subconscious motivations whereas EFT can be used to manage cravings and reduce the emotional impact of addiction triggers. I was really interested to hear Chris talk about our dreams… He says that Dreams are a way for the subconscious mind to process information Chris educates clients on the significance of dreams in the healing process and how they reflect the subconscious mind's work. I loved his example of someone in early sobriety being on the edges of a party – acting as an onlooker – and how that can mean that they are still going through the grieving process which comes with saying goodbye to alcohol Drinking dreams should be viewed positively as they mean that the subconscious is accepting that we are letting go of alcohol – it’s a sign of healing Chris is accessible through his website efthypnotherapy.com for more information and booking sessions. He is able to conduct online sessions for both EFT and hypnotherapy More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest today is Tribe Member Nikki Swart who has been thriving in her alcohol free life for 5 years In this episode:- Nikki started her drinking career as a teenager, mainly to fit in with her peer group. Her university years were relatively tame, with occasional bouts of binge drinking. However as a working mom she found her drinking patterns shifting from socialising towards more of a coping mechanism. During this period Nikki was diagnosed with bipolar 2 Despite the drinking Nikki built a successful career and managed her blended family. To an outsider she “had it all” but her relationship with alcohol was on her mind. She began to take online tests for alcoholism and then decided to do a 90-day challenge, which started her journey to sobriety. Nikki completed the 90-day challenge, which led to a positive change in her life. She became involved in sobriety communities and used their resources. She noted improvements in her mental health and stability after quitting alcohol - learning to manage emotions and express herself better. Nikki also experienced improved physical fitness and health. She adopted healthier eating habits and regular exercise routines. Sobriety has had such a positive impact on her family life, and she loves the fact that she’s providing a better role model for her children. Nikki had some advice for anybody thinking of ditching the booze…. Educate yourself – read the books and listen to the podcasts – the more you learn about the damage alcohol does to our bodies and our brains the less you’ll want to drink it! Nikki explains the value of her own Why list during the interview so she recommends writing a list of WHY you want to quit drinking – this will keep you on track when you’re finding it hard Finally get some community support by connecting with others on the same path – others who will support and encourage you and hold you accountable – just go to ts.com and check out our international community More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest today is author and coach Nico Morales In this episode:- Nico had a difficult childhood which included abuse and left him with abandonment issues. He started using cannabis at 14, and was on heroin by the age of 20 He switched from heroin to alcohol but progressively increased his alcohol consumption, leading to severe addiction by 27. Nico’s grandmother had died and his family allowed him to live in her house which had become derelict and was without furniture His final rock bottom came on his 27th birthday when his mother and sister came to visit him – he realised that he had to change Encountered rock bottom on his 27th birthday, leading to a realization of needed change. He shifted his mindset from one of self-pity to curiosity and began seeking purpose and meaning. 3 things that’s worked for Nico were:- practicing daily prayer as a form of mental distraction. implementing new routines and habits to fill his days and avoid substance use. seeking accountability from trusted individuals. Gradually he was able to reduce substance use and build up to full sobriety He sought professional help and was able to further his education and get a degree Nico wrote a book titled "Five Things to Know Before You Get Sober" to help others in recovery. His book emphasizes the importance of mindset, and character in achieving and maintaining sobriety. His "No Halo," organization focuses on helping individuals achieve sobriety and personal success. Nico also works with organisations looking to develop leadership and is a certified public speaker To find out more about Nico you can check out his website NoHaloNM.com - More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest this week was Dr Edie Sullivan, Professor of Psychiatry and Behavioral Sciences at Stanford University In this episode:- Neuropsychologist Dr Edie chronicles her journey from studying memory at MIT and working on notable cases like patient H.M., to her research on the devastating impacts of alcohol use disorder and Alzheimer's disease. She discusses her experiences with memory research, neuroimaging, and the significant relationship between alcohol use and memory impairment, including conditions like Korsakoff syndrome. The conversation also delves into the dangers of alcohol blackouts, the evolving understanding of alcohol use disorder as classified by the DSM, and the correlation with HIV risks. Dr Edie also offers insights on the impact of alcohol on adolescent brain development, strategies for recovery, and emphasizes the importance of community support and reputable resources like the National Institute on Alcohol Abuse and Alcoholism (NIAAA). More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest today is Tribe Member and Health & Wellness Educator Maya Acosta who shares her own story as well as some inspiration and great advice! In this episode:- Maya grew up in a family which normalized alcohol consumption and this of course influenced her own drinking patterns. She got married to a vascular surgeon which has given her a unique insight into the damage that can be done if we don’t look after ourselves – this was key to her changing her eating patterns Maya invited me as a guest on her Healthy Lifestyle podcast to talk about the risks of drinking alcohol – this conversation caused her to question her own drinking patterns She joined Tribe Sober in July 2022 and found the community support helpful in maintaining sobriety. Although she’d had periods of sobriety she would eventually relapse but this time she it felt different and more sustainable Maya is now heading for her second Soberversary and experiencing many benefits including better sleep, more energy, less anxiety and clarity of thought Eliminating alcohol has reduced her stress levels and also minimized the hot flashes she was experiencing during menopause. As a Health and Wellness Advocator Maya advocates lifestyle medicine, focusing on plant based diets and physical activity as well as avoiding risky substances such as alcohol More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience). To learn more about Maya you can catch her podcast which is called "Healthy Lifestyle Solutions," or go to her website which is called healthylifestylesolutions.org

My guest is author and coach Nigel Jones who shares his own story as well as some inspiration and great advice! In this episode:- Nigel started drinking daily at 18, struggled to quit for 36 years. He found success with a mindset shift, declaring himself a non-drinker from day one. We talked more about this identity shift during our first podcast interview which you can listen to here Many of our members have found Nigel's identity shift to being a "non drinker" helpful Rather than clocking up the sober days they declare themselves a non drinker from day one Apart from deciding that he was a non drinker Nigels strategies for quitting alcohol included Replacing drinking with new habits like walking. His "9 KM before 9 AM" walking routine led to a significant physical and mental transformation. Creating new neural pathways through consistent healthy habits. I shared my own habit change of going on a long walk every evening at 6pm which was my witching hour We both agreed on the stength of peer pressure to drink As drinkers we find ourselves in an alcohol drinkers tribe (ADT as Nigel calls it) When we decide to quit we need to find a new Tribe I went through this myself and I always say that recovery is about “finding your people” If you think Tribe Sober might be your people then go to tribesober.com and hit the membership tab Nigels benefits of sobriety included: Improved physical health, mental clarity, and spiritual well-being. Increased time and energy for personal development and learning – for example he Qualified in Neuro-Linguistic Programming (NLP) and he’s currently studying Hypnotherapy. Nigel’s working on a New Book called Reroot Yourself His book focuses on the healing power of nature. Concepts like forest bathing (Shinrin Yoku) and the benefits of being in nature. Nigel highlighted the scientific evidence for the mental and physical benefits of nature exposure. He currently takes these concepts into corporates where he is observing a shift in attitudes towards mental health Nigels Advice for people wanting to quit… He advocates reading quitlit and listening to podcasts Also joining a new tribe for support and encouragement – a tribe to replace your drinking tribe I often say that to new members – you don’t even have to quit drinking when you join Tribe Sober Just be curious, listen and learn.. and you’ll get inspired to make a change As Nigel says curiosity can be a catalyst for change Nigel is a coach and runs workshops in corpoprates Find out more about Nigel via his website 9kmby9am.com More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest today is the lovely Nicole Klassen who did our very first 66 day Sober Challenge 5 years ago – not only has she been thriving in her alcohol free life ever since but she’s reconnected with her voice as a writer.. What a pleasure to hear Nicole's journey through sobriety, her rediscovery of writing and to learn about your current work which involves facilitating writing for mental health. Also to know that this whole journey was triggered by our 66 day challenge! If you’re listening to this and you’re interested in what could be a life changing alcohol free challenge we start our 66 day challenges on 1st September and 20 March every year but if you want to get started right now then sign up as a Tribe Sober member and we’ll start you off n an alcohol free challenge today – just go to tribesober.com and hit on the membership tab. In this episode:- She began experimenting with alcohol at 12-13 years old - binge drinking through high school and early adulthood This shifted to self medication as she drank alone at home to quell her anxiety Nicole’s last year of drinking was chaotic and involved frequent binges She joined our Sober Spring Challenge back in 2018 for an initial 66 days This started a shift in her focus from alcohol to self-improvement Nicole describes the Sober Spring Challenge Experience as a transformative and beautiful period Community and journalling were significant supports during the Challenge She experienced significant health improvements, including nervous system reset and healthier metabolism She was into her second year of sobriety before her weight began to change and she lost 20 kgs It does take a while for most of us to lose weight when we quit drinking so hang in there – I was 6 months sober when I lost some weight I believe we mess up our metabolism when we drink and it gradually gets back to normal when we stop Nicole also experienced Improved adrenal function and reduced cortisol spikes There were significant Mental Health Benefits for Nicole as well:- She experienced a Reconnection to Self and a sense of Purpose which included:- - A Significant change in lifestyle and a sense of belonging - An Enhanced connection to community - A Rekindled passion for writing during sobriety as she - Engaged in daily journaling and creative writing These days Nicole works as a facilitator with the Life Writing Collective In this role she focuses on writing as a tool for mental wellbeing Nicole’s website is – Naluthando.co.za Nicoles advice for anyone struggling with their drinking - Take the first step by joining a supportive group - Recognize the importance of connection and community - Utilize resources like workshops and challenges to stay committed More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

My guest today is Dustin Dunbar, author and leader of the Alcohol Free Revolution In this episode:- Alcoholism affected Dustins family; his grandfather and father both struggled with it. Despite his early vow not to drink, Dustin began drinking as a teenager due to peer pressure. He enjoyed a successful career in sales, real estate, and insurance. Social drinking became part of his lifestyle, exacerbated by business and social environments promoting alcohol consumption. Like with many of us Dustin’s alcohol use escalated gradually, He recognized the negative impact of alcohol in his mid-thirties and quit drinking four years ago. Like me he was Inspired by Annie Grace’s book "This Naked Mind," he began to see alcohol consumption as a form of unconscious behavior controlled by societal norms and marketing. Dustin describes a crazy dream he had where he's on a gurney in a room filled with other people, all plugged into tubes pumping ethanol into them. He realizes he’s being controlled by Big Alcohol, This dream leads him to conclude that society is trapped in an "alcohol matrix," where many people consume ethanol regularly, believing it to be normal and acceptable, despite its harmful effects. I also love the expression Alcohol Matrix which I first discovered in the Unexpected Joy of being Sober by Catherine Gray – she has a whole chapter on how we need to unplug from the matrix… and its true Unplugging can feel strange and lonely for a while but then it turns to a feeling of freedom…. And joy Dustin founded the Alcohol Free Revolution, offering support, education, and community to those seeking to quit drinking. The initiative includes coaches, therapists, and various experts to help individuals recover and lead alcohol-free lives. He’s also written a book called You’re Doing Great… and other lies Alcohol old me – get his book and find out more about Dustin his website which is dustin-dunbar.com More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram You can join our private Facebook group HERE How to leave an rating/review in Apple Podcasts (on an iOS device) 1. Open the Podcasts app. EASY. 2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field. 3. Select the show under Shows (not under Episodes). 4. Scroll down past the first few episodes until you see Ratings & Reviews. 5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).

I’m recording this exactly a year after the death Eusebius McKaiser died at the tragically young age of 44. He was a national treasure for South Africans – an author, a journalist and broadcaster. One of the smartest public intellects in the country he was a fierce defender of truth and justice as many politicians found out to their cost! He was also a warm and generous friend.So instead of the planned episode I wanted to say a few words about my friend Eusebius and re-release one of the podcast interviews he did for Tribe Sober. The story starts back in 2001 when I relocated from the UK to SA. I started to watch national tv, trying to get my bearings in this beautiful and complex country. I spotted Eusebius on a talk show and was impressed. I read a couple of his books and listened to him on the radio. I discovered he’d been to Oxford University on a scholarship and had won a global award as a Debating Champion. I first met him in person more than a decade ago… Ironically I was drunk at the time! We were at the Franschhoek Literary Festival where I’d been drinking wine most of the day. This didn’t stop me dragging Long Suffering Husband to the Elephant and Barrel Pub in the evening. I spotted Eusebius in the bar. He was with deep in conversation and I didn’t want to interrupt. However husband knew I was a fan and he nudged me towards him – not quite sure what Eusebius thought about this drunken Brit lurching at him but he was very kind. For obvious reasons I don’t remember much about that conversation but that was the evening that our unlikely but enduring friendship was born. I finally ditched the booze in 2015 and set up Tribe Sober. Eusebius signed up for our Dry January Challenge and one of the mailers included my Goodbye to Alcohol letter – he asked me to come to Cape Talk and read it out on his Show. So I did and we got plenty of calls from people who knew they needed to say Goodbye to Alcohol. I’ll put a link to that radio program in the shownotes. Apart from reading my letter we raised more than R10,000 for Earthchild within 30 minutes. Just like me he loved the work done by NGO Earthchild and for the last 8 years he helped me to fundraise more than R300,000 which enabled more than 1000 underprivileged children to get a year of yoga and lifeskill classes. I then became a regular on his show and many of our current and past members found us via Eusebius. He loved the work we did at Tribe Sober and often promoted us on his social media. He came to two of our workshops in Joburg. The first one as a participant and the second one as my co-facilitator. We looked out for each other - he coached me to be a better speaker on the radio and I convinced him to start his own podcast when he left Cape Talk. Have a listen to this episode we recorded about 18 months ago In this Episode The sober curious movement is growing – we have an endless variety of AF drinks, many online sobriety groups and even our own magazine Hola Sober. Eusebius believes that people should be free to make “bad choices” in life but did agree with me that education is important. Alcohol is a legal drunk which damages our health and drinkers need to be aware of that. When tobacco advertising was banned the information about the link with lung cancer was all over the media – if alcohol advertising was banned we would hear a lot more in the media about the link between alcohol and 7 different types of cancer. Women need to know that drinking more than 3 glasses of wine a week will raise their breast cancer risk by 15% We tackled a couple of sobriety myths – first of all the myth that we can’t have fun without alcohol – the truth is that once you have navigated those early difficult months of sobriety then it’s easy to have fun without booze – and lovely not to have to pay the price of a hangover the next day! Our subconscious minds have been convinced by a combination of marketing and peer pressure that we need alcohol to enjoy ourselves – to deprogram this thinking we need to spend a few months socialising without alcohol – its not easy but treat it as a challenge and you will get there – your subconscious will eventually get it! The second myth we busted was the myth that we need the buzz of booze to be creative – Eusebius wrote some of his early essays when on his way down from heavy drinking sessions but feels he has done some of his best writing since he’s been sober. We talked about the social pressure to drink which is relentless and hard to cope with when we are in the early stages of sobriety – alcohol really is the only drug we have to justify NOT taking That’s why CHALLENGES are so great – especially our January Challenge – we can just say “I’m raising money for charity by doing a Dry January” – nobody can really argue with that one! We get more confident dealing with peer pressure to drink as time goes by and eventually many of us are proud of our sobriety and eager to talk about it! Eusebius always maintains that it’s not our re

On this weeks solo episode I talk about our Breaking Free program which we run four times a year. Registration for the current program is open until 30th May - more info here We limit each Breaking Free group to 20 so you’ll always get personal attention In this episode:- I talk about the warning signs of alcohol dependence as well as the benefits of an alcohol free lifestyle The Breaking Free program has four components… Four pieces of a puzzle that come together to create a transformation… The first piece of the puzzle is Community Support so we connect you with the other people on the Breaking Free program We put you in a chatgroup with where you’ll also find some TS team members to answer any questions you may have The second piece is our 4 hour Masterclass – a group session which we hold via Zoom. Another opportunity to get to know the other people on the program as everyone will share their story at the beginning of the session. By the end of the Masterclass you’ll understand:- The importance of a mindset change and the damage alcohol does to our health We’ll be sharing our tried and tested sobriety toolkit and you’ll end the session feeling motivated and excited about the changes ahead. While the Masterclass will give you an overview of the Tribe Sober approach to thriving in sobriety the online course will enable you to dive deeper at your own pace. You’ll get all the theory and training you need to overturn your limiting beliefs around alcohol which is the key…. Just as we’ve been programmed into thinking that alcohol is an essential part of our daily lives our online program will de-program you and enable you to understand that you will be happier and healthier without it! The third piece is our online course which includes videos, podcasts, articles and book recommendations so you’ll be able to throw the book at your sobriety – you’ll be able to treat it as a 3-month project that will change the trajectory of your future. The fourth part of the puzzle is the personal support. You’ll have a 1.2.1 Zoom call with me so that I can hear your story and give you some personal guidance My colleague Sue will catch up with you midway through the course to get a progress report and Last but not least you can book a session with our Coach Lynette who will discuss how you are applying the theory of the Breaking Free program to your daily life So that’s the four pieces of our Breaking Free puzzle, four pieces that will come together to create an alcohol free lifestyle that you love.. Apart from creating a program that will get results we’ve created a program that is flexible and will fit in with your busy lives…. All of the 1.2.1’s can be scheduled to suit your convenience, the online course can be worked through at your own pace so the only timeslot you need to fit in is the four hour Masterclass. While we’re on the subject of time that’s one of the unexpected benefits of sobriety….. when we no longer spend time drinking and recovering from the drinking we find ourselves with extra time on our hands…. As well as the energy to do something constructive with that time! Registration for the current Breaking Free program is open until 30th May - more info here More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

NEWSFLASH! - Our Breaking Free Program is open for enrollment until 30th May - get more info here I'm Janet Gourand, founder of Tribe Sober and I celebrated my 9th Soberversary on 23rd May, 2024! Most of our Tribe Sober members know my story – how I quit drinking and started Tribe Sober but as we are getting new podcast listeners every week I’m re-releasing my story along with my Goodbye to Alcohol Letter. But before that I have some fresh content that will be useful to everyone on this journey…. In this episode:- Common mistakes when we're trying quit drinking Mistake number 1 — Waiting for rock bottom I knew I had a problem but I was in denial for years. Convincing myself that I wasn’t that bad. I couldn’t possibly be an alcoholic because I was holding down a responsible job and raising a family. An alcoholic was that homeless man in the park who had lost everything. That wasn’t me! Mistake number 2 — Moderation I spent a decade stuck in the Moderation Trap. Once I’d learned that the low risk limits of alcohol are just one and a half bottles of wine a week I decided that I would drink within those limits. It was only when I tried (and failed) to do that that I realised just how dependent I had become. Mistake number 3 — Fearing failure I almost never got started on this life-changing journey because I believed I would fail. I just couldn’t imagine quitting alcohol, never having a drink again. I knew that I had tried (and failed) to moderate my drinking again and again. Surely it would be even harder to quit completely? Mistake number 4 — Worrying about other people Peer pressure is powerful. I was trapped in my drinking because I couldn’t bear to peel away from the herd and be different. As an introvert and a people pleaser I didn’t want to be the centre of attention as I was bombarded with questions about why I wasn’t drinking. Mistake number 5 — Being influenced by marketing As a teenager I believed that alcohol was cool. Wine became the essential parenting aid as I joined the mommy juice culture. Mid-life challenges needed wine as did juggling a career with family life. Retirement gave me time to relax and drink even more wine! Mistake number 6 — Waiting for happiness to strike.. I had relied on alcohol to make me feel good for a such a long time that I missed those chemical highs when I stopped. During my first few months of sobriety I didn’t change anything in my life. I just didn’t drink. I expected to feel happy because I was sober. But I didn’t, I felt flat and rather depressed. I learned that I would need a project to keep my happy brain chemicals firing! Mistake number 7 — Being depressed about quitting I had to quit for health reasons and was horrified at the prospect of an alcohol free life. I imagined that an alcohol free life would be a grey and boring existence. Alcohol had become so entrenched in my life that I had no idea how I would socialise, relax or have fun without it. Mistake number 8 — Trying to do it alone I thought there was something wrong with me because I couldn’t be happy with just “one glass” of wine like some of my friends. I tried (and failed) to quit over and over. I was ashamed of my drinking problem and wanted to fix it myself. I didn’t want to reach out for help or join a community. LEARNING FROM MISTAKES — 8 TIPS! TIP NUMBER 1: Do it now! Alcohol dependence is like an elevator and it’s only going down. The longer you leave it the worse it will get so if you’re worried about your drinking then Do it Now! TIP NUMBER 2: Forget Moderation! If you could moderate you would have done it by now. People who can moderate just do it naturally. They might have a glass of champagne at a wedding but alcohol is not really on their radar. TIP NUMBER 3: Have your reasons ready Just smile and say “I’m taking a break from the booze because I’ve not been sleeping well” and remember it’s not your responsibility to make other people feel comfortable about their drinking! TIP NUMBER 4: Change your thinking…about drinking Reflect and question the limiting beliefs you hold about alcohol. Do you really need alcohol to have fun, to relax, to console yourself for a difficult day? Explore new ways to manage these situations. TIP NUMBER 5: Reconfigure your life! When you quit drinking you can’t just leave everything the same. You’ll need to change your routines and get new interests. New hobbies and a new community will keep you happy and engaged. TIP NUMBER 6: Get excited! Get excited about this life changing opportunity! You are going to look better, feel better, sleep better and be full of energy. Ditching the booze is the best thing we can do for our health and happiness as we get older. TIP NUMBER 7: Find your People The joy of connecting with others on this journey is that we realise we are NOT alone. 20% of social drinkers will become dependent over the years. There is such power and relief in sharing our stories with others in a community like tribesober.com TIP NUMBER 8: Progress not Perf

My guest today is Ben Loos, he’s a professor at Stellenbosch University and leads a neuro research group. His team focuses on neurodegenerative diseases and brain cancers, with a major focus on autophagy Autophagy is the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier cells – a process which is essential to good health. Ben's research is at a particularly exciting stage right now as he is busy developing a device that will enable us to measure our autophagy rate – much as we can measure our resting heart rate or our glucose levels. He is CEO of a start up called Phagoflux which will bring this product to market. Knowing our autophagy rate can make a big difference and will motivate us to strive for a healthy lifestyle –for example if we see it is too low then we can do something about it – we can do some exercise or we can implement a 12 hour fast. Of course I asked Ben about what impact alcohol has on the autophagy process as well as other aspects of our health. In this episode:- Health Risks of Alcohol: Excessive alcohol consumption is linked to various diseases, including cancer and neurodegeneration, due to its stress-inducing effects on cells and interference with processes like memory consolidation and sleep. Effects on Memory and Aging: Alcohol impairs both short-term and long-term memory formation, and chronic consumption accelerates brain aging, increasing susceptibility to neurodegenerative diseases like dementia. Alcohol Dependence and Blackouts: Regular heavy drinking can lead to alcohol dependence and blackouts, which indicate severe brain impairment and are precursors to brain damage. Particularly dangerous as we get older Alcohol and Autophagy: Alcohol abuse can impair autophagy due to oxidative stress, inflammation, and mitochondrial dysfunction. Thinking about our general health: Quitting alcohol leads to significant improvements in health, including liver regeneration, reduced inflammation, and better immune function, emphasizing the importance of avoiding alcohol dependency, especially as one ages. With an autophagy monitoring device like Phagoflux we could monitor our personal autophagy levels, just like checking our blood pressure or glucose levels. If the levels are high, it's a good sign that our cellular cleaning mechanism is functioning optimally. But if it's low, then interventions like exercise or dietary changes could help boost autophagy and improve cellular health. It's all about empowering us to take control of our wellness at a cellular level and I think many of us ex drinkers are keen to take action to heal our bodies and brains as much as we can. Autophagy in Healing: Autophagy plays a vital role in cellular healing by removing damaged components and restoring function. Autophagy Monitoring Device: Fagovlux aims to measure personal autophagy levels, crucial for understanding aging. Personalized Autophagy: Understanding one's daily autophagy activity can guide lifestyle choices like diet and exercise. Exercise and Autophagy: Exercise increases autophagy, contributing to healthy aging and reducing disease risk. Intermittent Fasting: Fasting triggers autophagy by sensing a lack of amino acids, promoting cellular repair and health. Of course we already know the basic health rules and we try to stay alcohol free, eat a healthy diet and fast occasionally and exercise regularly. But how motivating would it be to be able to monitor our autophagy rate and see what impact our hard working is having on our health! Connect with Ben: Contact Ben through the Stellenbosch University website or the Neuro Research Group website for more information. www. neuroresearchgroup. com More Info Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Find out more about our FREE Bootcamps - next one is 20-24th May - more info HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram. You can join our private Facebook group HERE.

Today’s podcast comes with a bit of a health warning. Moderation is not something we recommend here at Tribe Sober – mainly because so many us were trapped in what I call the moderation swamp. We tried (and failed) over and over again to moderate our alcohol intake – all because we counldn’t imagine life without out gass of wine! Personally the whole of my 50’s was spent in that battle to moderate… a battle that I never won and it’s only now I’m well and truly out the other side that I can see the reality which is that once we’ve crossed a line into dependence we can never moderate – we can never go back… We just need to put all that effort we put into moderation into creating a beautiful alcohol free life – a life we don’t want to escape from.. Having said all that I do know that we have some “sober curious” people listening to this podcast, people who’ve not yet crossed that line into dependence.. so this episode will be of particular interest to them.. But if you were worried about your drinking and you have managed to clock up a period of sobriety then I would urge you to hang in there… it will get better and better and trying to moderate could take you back to Day One again! So let’s get to my guest who is Pamela Power, who is an author, a television script writer and has published a book called “My Year of Not Getting Shitfaced”.. In this episode:- Pamela’s mother was dependent on alcohol As a result Pamela become a people pleaser - anxiously watching for her mothers behaviour to change as she drank As a teenager Pamela sampled homemade wines on her grandmother's farm in Ireland There was occasional drinking during teenage years and university but nothing excessive Her drinking Increased as she enjoyed socialising with her friends during weekends and social events This period was pre-parenthood so the responsibilities of motherhood put the brakes on her drinking In spite of this she found herself drinking more during social gatherings and stressful periods, especially during COVID-19 pandemic She recognised that there could be a potential problem even though she certainly didn’t fit the traditional addiction narrative Pamela experienced an embarrassing blackout during Mothers Day and decided she needed to take a break and reassess her drinking habits Her intention was to experiment with moderation and take periodic breaks as a means of self-awareness and health maintenance Pamela acknowledges that she had no idea of the low risk limits or alcohol She is not alone in this – many people are unaware of those limits. To be clear the World Health Organisation says that to be healthy we shouldn’t drink alcohol at all. The evidence is stacking up and it's now proven that alcohol is linked to 7 types of cancer and more than 60 diseases. Moderation means drinking no more than a bottle and a half of wine A WEEK. Knowing I had to drink within those limits is actually one of the things that helped me to quit. Drinking a small glass of wine in the evening was not going to give me a buzz so I might as well quit! We discussed the societal differences in drinking culture, highlighting the sober curious movement and the way the younger generation seems to be falling out of love with alcohol The latest stats from UK tell us that a massive 40% of 18-24 year olds don’t drink at all! Pamela enjoys fine wines but does recognize their addictive nature. We reflected on the challenges of sober socializing and the benefits of leaving social events early. We agreed on the importance of finding new sources of entertainment and occupation without alcohol. I mentioned my concern about the possibility that her book could tempt people to try (or retry) moderation when they really needed to quit as they were already dependent. Pamela explained that she had read a lot of quitlit and could not identify with any of the authors as their stories were too extreme So she has written this book recognising that there are different drinking patterns and that her story will resonate with those people who are simply sober curious The book is called, "My Year of Not Getting Shit Faced," available online and in bookstores. More Info Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Find out more about our FREE Bootcamps - next one is 20-24th May - more info HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram. You can join our private Facebook group HERE.

Today’s guest is going to give us a peek into Hollywood and the fascinating world of movies about recovery Ted Perkins worked in the film industry for 30 years and has a book out called:- "Addicted in Film, Movies We Love About the Habits We Hate" I’ve just finished reading it and it’s fascinating – I had no idea there were so many films about recovery! The book forms the basis of his Recovery Movie Meetup program In this episode:- Ted grew up in a diplomatic family, where cocktail parties were the norm.. Worked as a movie producer for Universal Studios for 30 years, then pursued independent screenwriting The Movie industry (like so many other industries) is “awash in alcohol” as Ted put it His drinking was mainly recreational until he began to work independently as a scriptwriter when it became more about managing his anxiety His scriptwriting career involved a lot of waiting around for responses regarding scripts he had submitted Ted shared his personal struggle with moderation and his attempts to control his drinking He talks us through his unique approach to sobriety – rather than 90 meetings in 90 days he watched 100 recovery movies in 100 days! In fact I’ve recently interviewed a guy for the podcast who listened to 100 Tribe Sober podcasts in 100 days… and it worked! He’s sober now and I ‘ll be releasing that interview soon I’m even thinking of creating a 100 episode playlist to go with it! Apart from his movie watching Ted also worked with Smart Recovery His recovery led to him writing his book and developing Recovery Movie Meetups His book is called: "Addicted in Film, Movies We Love About the Habits We Hate" – available on Amazon – and on kindle – do check it out, its brilliant Recovery Movie Meetups enables communities to host support meetings using addiction-themed movies… and Tribe Sober will be hosting their first Recovery Movie Meetup with Ted on 11th May We’ll be watching an addiction themed movie and following it with a discussion – using guided questions I asked him for his Favorite Recovery Movie: which is the "Lost Weekend" which came out way back in (1945) I asked him to Recommended a Movie: He suggested "Thanks for Sharing" for its portrayal of various addictions and recovery aspects We discussed Society's stigma towards alcoholism: that misconception of alcoholics as homeless, contrasting with the majority of people affected who are in fact functional alcoholics Of course the danger of seeing the alcoholic as a homeless man in the park is that we look at him and think – I’m not that bad so I can carry on drinking! This suits the alcohol industry very well of course. AA's branding of the "alcoholic" can be likened to the religious branding of sinners – it’s a way to keep the flock together – to keep them coming to church… or meetings. We agreed that we had to take the Initiative in our recovery: we can’t just sit around waiting for life to become perfect – we have to rebuild our life, embrace opportunities and create an alcohol free life that we love Recovery is about reclaiming life’s possibilities We talked about the Hollywood celebrities who are modelling sobriety and making it cool: Ben Affleck, Bradley Cooper, Anthony Hopkins, Demi Lovato, and plenty of others I really loved Teds feedback loop – I’m going to read a quote from the transcript of the interview Over time it'll work itself out and you'll see, …. all of the things that you thought were not going to be possible will become possible and you'll do things that you never thought possible Then your life in sobriety will then start an automatic feedback loop. Showing you how great life is and will continue to get as you pursue sobriety. I love that idea of an automatic feedback loop – as the benefits of sobriety start to come in we realise we want to hold on to them…. More Info Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Find out more about our FREE Bootcamps - next one is 20-24th May - more info HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram. You can join our private Facebook group HERE.

Today’s guest is Ken Middleton If you’re a regular listener then you’ll already know Ken and many of you have read his fabulous book which is called Bamboozled – How Alcohol Makes Fools of us all!" Kenis an interesting case because he didn’t embark on this journey because he was worried about his alcohol dependence… he did it because he realised that alcohol was preventing him from reaching his potential As he says “even if alcohol doesn’t destroy you it will prevent you from reaching your potential” How true! This is my actually my third podcast episode with Ken – You can listen to the other podcast episodes here and here In this episode:- Ken started his sobriety journey by educating himself on the scientific effects of alcohol. There is such power in knowledge – the more we understand about the damage alcohol does the less we feel like drinking it! His drinking career was pretty typical – starting at college where he used it to fit in and socialize. His drinking then intensified during his sales career It was when he decided to become an entrepreneur that Ken realized the detrimental impact of alcohol on his productivity. He decided to take a 90-day break from drinking with his wife, to his surprise this period of sobriety led to a significant increase in his productivity and income. Two weeks into his sobriety, Ken read Annie Grace's "This Naked Mind" which changed his perspective on alcohol. This book helped him to recognize the spectrum of alcohol's effects, We agreed that society stigmatises the alcoholic to such an extent that we imagine an alcoholic to be a homeless man in the park – this gives us a reason to decide we are not “that bad” so we can carry on drinking! This suits the alcohol industry very well of course! Inspired by his journey, Ken wrote "Bamboozled" to share his experiences and educate others on the hidden dangers of alcohol. One of the things I love about his book is the stories he includes - alcohol parables like "Scott and Mitchell," illustrating how drinking choices in college can impact future success. Ken emphasizes the cognitive and emotional impairment caused by alcohol, affecting decision-making, learning, and long-term success – of course its especially harmful for young brains which are still developing Ken encourages his readers to consider the long-term effects on their lives and potential. He believes in running towards personal growth rather than away from alcohol, recognizing the multitude of benefits gained through sobriety. I love this approach and see our members getting more and more motivated as the benefits of sobriety keep coming! Societal views on drinking are changing, with more and more young people abstaining - For example the latest stats from the UK tell us that 39% of 18-24 people just don’t drink Another of Kens alcohol parables focuses on Sarah and Susan Susan's excessive drinking hinders her career growth, while Sarah's more moderate approach leads to promotion. Hollywood's portrayal of alcohol influences societal perceptions and behaviors – Ken has a whole chapter on this and its fascinating If you haven't yet read Bamboozled then you’re missing out – it’s a really great read, you can buy it from Amazon or you can get it directly from Ken on TheBamboozledBook.com Do check out his 90 day challenge that he mentioned – he’s set up a website for that which is called https://www.dry90.com/ - I’ll put the links in the shownotes You can also follow Ken on Instagram @kenmmiddleton and of course his regular newsletter is called Alcohol is Not Your Friend. More Info Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram. You can join our private Facebook group HERE.

My guest Sarah Rusbatch is a Brit living in Oz – she struggled with alcohol dependence for years but finally nailed sobriety and trained as a Sober Coach. She's also written a book called "Beyond Booze" which enables people to build an alcohol free life that we love! In this episode:- Sarah began drinking in her early teens It became a way to fit in and make friends at school and at university We reflected on the drinking culture in the UK during the 90s, influenced by tv series like Sex and the City and the Ladette culture. After moving to Australia and becoming a mother, Sarah felt a bit lost – she struggled to find a new friendship group and turned to alcohol as a coping mechanism. Despite not drinking every day, Sarah realized she had a problem with alcohol when it started affecting her physical and mental health. She shared a painful experience at a party where she lost her balance and fell over, cutting her face A visit to the pharmacy the next day resulted in the shop assistant slipping her the number for a domestic abuse helpline This incident prompted her to start a 21-day detox, which she eventually extended by using various tools such as Annie Grace's Book: which introduced the novel concept of reconsidering alcohol as something other than wonderful! She began to realize the negative impacts of alcohol on anxiety, sleep, weight, and productivity. We discussed Workplace performance and how quitting alcohol can lead to a 30% increase in effectiveness, highlighting how alcohol not only damages our physical and mental health but it prevents us from reaching our potential. Sarah explained how drinking damages the Pillars of Good Health: Alcohol affects various aspects of health beyond direct consumption, such as sleep, exercise, and nutrition, impacting overall well-being. She talked about the Relationship with her Husband: Both were heavy drinkers, enabling each other's habits and avoiding confrontation about their drinking. Her husband Initially stopped drinking for three years, then restarted… he eventually decided to quit again due to realizing the negative impact on his life. This ties in with one of the great tips Sarah shared with us – go alcohol free for a while, collect the data – then make a comparison with how you feel when you drink… do it as an experiment, be a scientist in your own life! Sarahs 3 Benefits of Sobriety: Rediscovery of authentic self, better role modeling for children, and a renewed zest for life which enables her to fulfil her potential. Her tips to get your Sobriety started: Have a clear why and do a 30-day experiment, immersing yourself in the resources, and embrace community support. Sarah's Book and Community: "Beyond Booze" focuses on building a fulfilling alcohol-free life. Its not about how to quit as much as how to build an alcohol free life that you love Find out more about Sarah via her website which is:- www.sarahrusbatch.com More Info Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram. You can join our private Facebook group HERE.

Mike Waite is working to improve brain health awareness via behavior, nature, and immersive technologies. He teaches about brain health through his podcast which is called the Brain Shaman Mike is American but lives in Japan – he has a pretty wild drinking story about how he ended up in Japan so you won’t want to miss this one! In this episode:- Mike shared his mindblowing story of relocating to Japan while under the influence of alcohol! Sometimes it can be liberating to close down our rational brain and go where alcohol takes us but as Mike emphasised we are playing Russian Roulette and it can be disastrous In fact many people are in prison because alcohol took them to a dark place and they committed a crime in a blackout! We discussed the importance of dismantling the limiting beliefs that we hold about alcohol We need to educate ourselves about the effects of alcohol on the brain and body, including both short-term and long-term consequences. We are both fans of William Porter so if you want to understand the science behind alcohol dependence then his book Alcohol Explained is a great place to start because.. The more we understand about the damage alcohol can do the less inclined we’ll be to drink it! We are “groomed” by the Liquor Industry to want alcohol from a very tender age.. As an example Mike explained that he used to watch movies like American Pie and The Hangover at the age of 12 or 13 – these movies built a strong belief that he would need lots of alcohol to party and have fun Of course the influence of alcohol advertising is even stronger on the teenage brain which is still developing Recognising marketing for the BS that it is takes away the power – I shared my tactic for timing how long we get into a movie before the alcohol comes out We agreed that envisioning a group of cynical marketing executives rubbing their hands together as their sales increase will help us to recognise the manipulation that is taking place on a continual basis We have to use our imagination to redefine associations with alcohol so that when we see it on the shelf we realise its poison We have to cultivate self-awareness and mindfulness to recognize and address underlying reasons for using alcohol, such as stress, anxiety, or social pressure. We agreed on the value of supportive communities and networks, like Tribe Sober, where individuals can connect, share, and support each other in their journey towards sobriety and improved brain health. Mike is experiencing the value of a sober community himself as he goes through our 66 day sober challenge. Mike encourages holistic approaches to well-being that prioritize mental and physical health, emphasizing the importance of sleep, nutrition, exercise, and other lifestyle factors in maintaining brain health and overall wellness. He took us through some alternative coping strategies and activities for relaxation, stress relief, and socializing that don't involve alcohol and emphasized their benefits We have to recognize the social pressure and rebel against it – we need to learn to be a rebel not a sheep – after all its easy to drink – being alcohol free takes confidence and courage! We need to remember the power of fading affect bias: we mustn’t forget the dark places our drinking took us to Tribe Sober has 2 tools to avoid FAB Create a blacklist of negative drinking experiences Write a goodbye letter to alcohol, symbolizing the end of the relationship When we quit drinking we have to channel our energy into positive activities We need to recognize alcohol's role in wasting our time and energy We also need to consider long-term health consequences, including nerve damage and neurodegeneration We discussed the fact that more and more celebrities are sober these days Ironically Bradley Cooper who dazzled the 12 year old Mike with his drunken antics in the Hangover has been sober for 20 years! You can follow Mikes podcast which is called Brain Shaman on Spotify and Apple Podcasts. More Info Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram. You can join our private Facebook group HERE.

Today’s guest is Sober Coach Carolyn Clark who has an inspiring recovery story to share. Not only is she thriving in her alcohol free life but she’s running sober retreats in Bali! WE never know whats round the corner when we embark on this journeyWe really have to trust the Universe…ditch the booze, do the work… and the magic will happen I bet Carolyn never thought she’s be running retreats in Bali when she was drinking every night! In this episode:- Carolyn started drinking as a teenager to cope with childhood trauma - this escalated as she got older Her father's alcohol-related death prompted her interest in counselling Carolyn experienced some tragic losses in 2016-17 – these led to increased drinking as a coping mechanism – as it got to 6pm she just wanted to numb out the feelings She reached a turning point in December 2020 when she looked in the mirror and saw her brothers face looking back at her – this was her brother who had died from alcohol related causes So she decided to do Dry January She joined a supportive online community, found strength in accountability Carolyn hasn't had a drink since December 31, 2020 Even though she wasn’t even trying she lost a lot of weight by ditching the booze and taking up exercise – I think she said 3 stone which is about 20 kilos or 42 pounds! If you’re interested in how alcohol affects your weight you must have a listen to my podcast with James Stanwick which was released on March 9th – that’s already had more than 2,000 downloads so it obviously struck a chord Carolyn and I agreed that we gain courage to try new things in sobriety – sobriety is a superpower – we get this feeling that if we can do this.. we can do pretty much anything! She decided to train as a sober coach during the second year of sobriety Even though she lost her mother in 2021 she remained committed to sobriety Her 44 year marriage has also ended recently but these days she manages to Cope with her feelings in a healthy way through journaling, beach walks, and expressing her emotions rather than numbing them away with alcohol She also incorporated a yoga practice into her journey of self discovery and body connection These days Carolyn leads retreats in Bali… retreats for sober women who want to connect, heal and thrive You can find out more about Carolyn and her retreats by going to her website which is carolynclarkcoaching.com and she’s also on Instagram as soberhappysixties More Info Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram. You can join our private Facebook group HERE.

Today’s guest is the wonderful Ann Dowsett Johnston who many of you will have heard of – she is a pioneer of the modern recovery movement and published her book "Drink" back in 2013 – which makes it one of the very first QuitLit books In this episode:- Ann's book Drink has been out for more than a decade and is still selling well – her TED talk has had 1.5m views I did a previous interview with Ann a couple of years ago that you can listen to here. The prologue to the book describes alcohol's seductive charm…and eventual harm I love this analogy and here at Tribe Sober we suggest that our members write a Goodbye letter to alcohol as it evolves from a handsome stranger to an abusive lover Ann predicted the dramatic rise in risky drinking for women, which has sadly come true over the last decade There is an epidemic of female drinking, especially among younger women, with serious health consequences – we are even seeing young women presenting with liver disease The alcohol industry has been targeting women for the last couple of decades – using the tobacco marketing playbook and they’ve been stunningly successful Many of us believed that we couldn’t have fun or relax or cope with stress without alcohol – and it certainly takes a few months to deprogram our thinking, to overturn those limiting belief Ann is from Canada so had first hand experience of the public backlash that the low drinking guidelines (two drinks a week) caused! The reduction in drinking guidelines came as new research was published linking alcohol to cancer and many other health conditions Ann and I both love the modern recovery movement and the many different recovery pathways – I often say that if you want to give up drinking you need to find your people – if you think that Tribe Sober might be your community then go to tribesober.com and hit join our tribe Ann mentioned the three levers for change: price, marketing reduction, and availability, but government action is slow and Big Alcohol will continue to use its lobbying power So as individuals we must actively seek out the knowledge – we need to educate ourselves about the harm that alcohol can do to our brains and our bodies Knowledge is power and the more we understand about alcohol the less we’ll feel like drinking it Even if we decide to drink it should be an informed decision, we need to understand the risks Ann talked about her "Writing Your Recovery" courses which offers support and tools for memoir writing. Its a powerful 8-week online memoir-writing course. Starts on 24th April and accommodates various timezones – go to her website annsdowsettjohnston.com for more info – I’ll put the links in the shownotes Ann will also be facilitating a South African writing retreat during week commencing 15th October – you can get on the waiting list for that by emailing [email protected] Ann now has 15 years of sobriety and spoke of the many benefits she has experienced She returned to school at 64 to become a psychotherapist, specializing in women's substance issues and trauma She has a wonderful relationship with her grandchild Ann strongly believes that once we walk away from alcohol remarkable things will happen – the universe has a plan for us – she is awakened to wonder as she puts it She’s built a rich and an alcohol free life that she loves, a life she definitely doesn’t want to escape from! More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram. You can join our private Facebook group HERE.

Immerse yourself in a riveting episode of Tribe Sober as we chronicle the intriguing journey of Niamh, an Irish singer and mother of three in Spain, who valiantly overcame alcoholism and carved out a fulfilling, alcohol-free lifestyle. Learn how she dared to break free from deceiving social norms buried deep under heavy drinking. Gain profound insights on her transformational journey which entailed struggles, resilience, and understanding the real value of adopting a healthier and nutritious alternative to harmful drinking habits. As her story unfolds, you will witness how she replaced her lethargic, anxiety-ridden persona, marred by insomnia and relentless weight gain, with a motivated and energetic woman thriving in her sobriety. Discover her magical transition as she substituted time spent at the bar with engaging outdoor activities, rekindling her relationships in the process. Come along and join us in this deep and inspiring narrative emphasizing the strong and understanding community of Tribe Sober that stands as a beacon of support in the daunting journey towards sobriety. Be it you are already sober or simply sober-curious, let Niamh’s story inspire you to adopt and maintain an alcohol-free lifestyle. After all, the best way to predict your future is to create it. If you’re interested in doing the Sober66 Challenge which starts on March 20th then click on this link. More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram. You can join our private Facebook group HERE.

In this stirring episode of Tribe Sober, we delve into the powerful stories of those who undertook the Sober 66 Challenge. Host Janet Gourand, founder of Tribe Sober, embarks upon the exploration of the exceptional journey of transformation made by participants of the challenge. This is a tale of recovery and hope that inspires listeners to assess their relationship with alcohol. We journey through several inspiring stories where Tribe Sober emerged as a beacon of light, helping individuals revolutionize their attitude towards alcohol. Their initial challenge was a Dry January Fundraiser back in 2016, which gradually evolved into a wider initiative tremendously impacting lives. Laced with candid confessions of past struggles and vivid tales of a life post-challenge, this episode serves as a compelling reminder that altering habits is challenging yet achievable. Meet our guests whose breakthrough to alcohol-free lives are indeed heartwarming! One such guest is a gentleman who undertook the 66-day sober challenge and extended it to six years of sobriety, significantly altering his social dynamics without impacting his family or friends. The other guest, Christelle, testified to the power of replacing alcoholic drinks with their non-alcoholic counterparts. These inspiring tales highlight the benefits of community, support, and readiness to change on one's journey to sobriety. Additionally, the episode is filled with encouraging discoveries from our UK chat community, serving as a much-needed ray of hope for individuals early in their sober journey. Immerse yourself into a world where every triumph, no matter how small, is celebrated, much like how we did with Lisa and Hélène. Tune into Tribe Sober and unlock the power of sobriety! If you’re interested in doing the Sober66 Challenge which starts on March 20th then click on this link. More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram. You can join our private Facebook group HERE.

My guest this week is James Swanwick, an Australian-American investor and entrepreneur He is the creator of the Alcohol Free Lifestyle, which helps people change their relationship with alcohol In this episode:- James was a moderate drinker, but after 20 years of consistent drinking, he realized the negative effect on his health and stopped for what was supposed to be a 30-day experiment. That was 13 years ago and he’s been alcohol free ever since! Like many of us James hesitated to quit due to societal conditioning – he associated alcohol with socializing and fun and feared being perceived as dull or boring without alcohol. And indeed… There was some Social Awkwardness for a while - navigating social situations without alcohol felt awkward and he shared a story of pretending to drink alcohol when on a date – this strategy proved to be a mistake when his date discovered he had lied! In spite of the tricky start James was soon embracing his alcohol-free lifestyle openly. We discussed the strong influence of peer pressure and the need for a supportive tribe when quitting alcohol. We are both seeing a societal shift as people acknowledge the health risks of drinking alcohol – which is heading for a cigarette moment. Although drinking alcohol before bedtime may help initially with falling asleep but compromises the quality of sleep, leading to irritability, fatigue, and other negative effects on health. Alcohol's Effects on Sleep and Health: Alcohol consumption can compromise sleep quality, metabolism, and overall health. It can disrupt the body's natural processes, leading to weight gain, reduced productivity, and increased cravings for unhealthy foods. James shared some Benefits of his alcohol-free lifestyle which included improved physical health, mental clarity, productivity, and financial success. I I asked him for his advice for anyone who is struggling to get started on this journey: He suggested starting with a commitment to at least 30 days of sobriety as an experiment, but most importantly be open to extending it to 90 days or longer. We agreed on the importance of Avoiding the stop-and-start cycle and focussing on the long-term benefits of sobriety. Overcoming cultural conditioning and resistance may feel challenging, but taking action building an alcohol free lifestyle will lead to transformative results and a better quality of life You can contact James Swanwick via his website alcoholfreelifestyle.com He’s also on Instagram and has a podcast called Alcohol Free Lifestyle If you’re interested in doing an alcohol free Challenge as an experiment then keep an eye open for Tribe Sobers #Sober66 whih starts March 1st and September 1st More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

Last weeks podcast was a Group Discussion on Corporate Drinking and Isabella Ferguson was one of my guests - you can listen to that discussion via this link. Isabella is a former litigation lawyer turned counselor and coach - specializing in stress, burnout, and alcohol. In this episode:- Isabella began drinking at 14, associating it with fitting in, relaxation, and risk-taking. Her drinking escalated during her career as a lawyer, using alcohol for networking, coping with stress, and socializing. We discussed the prevalence of alcohol consumption in high-pressure environments such as law firms, where it is often used as a coping mechanism for stress As Isabella got married and had children her drinking ramped up as she tried to balance work and motherhood – resulting in burnout and strained relationships. She finally hit rock bottom when she became so severely intoxicated that she needed hospitalization, leading to her decision to seek help and enter rehab. Even after rehab, she was still keen to try moderation but eventually shifted her mindset through education, -through books like "This Naked Mind" by Annie Grace which encouraged her to change her limiting beliefs around alcohol Isabella transitioned her career to become a counselor and coach, specializing in helping others overcome alcohol dependency and manage their stress These days she conducts seminars in workplaces, especially in law firms, to raise awareness about alcohol consumption and promote healthier habits. Here is a link to our Group Discussion on that topic so that you can hear more about her Wellness Challenge Isabella emphasized the changing attitudes towards alcohol in the workplace, with more focus on wellness and productivity, especially among younger generations. Her tips for managing stress without resorting to alcohol include understanding one's nervous system and triggers, setting boundaries, reframing negative thoughts, and seeking support from sobriety coaches or resources. We discussed the Impact of Personal Choices on Workplace Culture: Whether it’s a heavy drinking boss encouraging his employees to drink or a group of non drinkers abstaining from alcohol there will be an impact on workplace culture Isabellas passion project is around Parenting and Alcohol Education: with the goal of preventing harmful drinking habits from forming at a young age, She emphasized the importance of parents being role models and challenging societal norms surrounding alcohol consumption. Her personal benefits of sobriety include increased calmness and contentment, greater resilience, and being a positive role model for children by demonstrating that alcohol is not necessary for enjoyment and celebration. To find out more about Isabella go to her website isabellaferguson.com.au She is also on IG and has 2 podcasts:- "Destress for Success" and "Not Drinking Today" More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

This week I'm facilitating a discussion between three fabulous ladies - all working in the sobriety space.  Isabella Ferguson: Former litigation lawyer turned counselor and coach specializing in stress, burnout, and alcohol.  Kathryn: Former PR and media professional now running her own coaching business, focusing on coaching high-performing individuals with problematic alcohol relationships - her personal story is here.  Nikki: Former corporate worker in London, now a certified life and leadership coach incorporating mindfulness into her coaching, particularly addressing alcohol addiction - her personal story is here. In this episode:- We discussed the prevalence of alcohol culture in corporate environments, including pressure to participate in after-work drinking events and networking activities centered around alcohol. We shared personal anecdotes, highlighting the normalization of excessive drinking in professional settings and its detrimental effects on mental health, self-esteem, and productivity. Those anecdotes included a story of going into the office after a couple of hours sleep, me getting a career tip from my boss to drink in the BBC club more often and my personal favorite from Nikki – the sandwich man coming round at 11am with his hangover cure snacks. We reflected on how hangovers were viewed as a badge of honor, especially among high-functioning individuals striving to prove their capabilities despite their heavy drinking. In spite of the fact that women cannot physically drink as much as the guys without seriously damaging their health there was pressure to keep up with male counterparts in drinking culture to gain approval and fit into workplace environments. As high functioning alcoholics we convince ourselves to keep the show on the road – both professionally and personally – this comes at a huge cost to our mental and physical health One of the (many) benefits of an alcohol free lifestyle is that we can redirect that energy towards positive endeavors We all have a sense of changing attitudes towards alcohol in the workplace, as companies take more proactive measures in addressing alcohol-related issues among employees. There is a shift towards promoting workplace wellness and inclusivity for non-drinkers Initiatives like Kathryn & Isabella's 30-day workplace wellness challenge to raise awareness about alcohol's impact The 30 day wellness challenge is surfacing a much need dialogue about alcohol in corporates There is a need for comprehensive alcohol policies in the workplace If these policies are carefully worded, produced in consultation with employees they can help to bring about a culture change However they must address the issue without shame and offering support – otherwise the danger is that they will drive the drinking culture underground Education is the key tool in changing attitudes towards alcohol If ambitious executives realised that they could be 30% more effective if they ditched the booze many of them would do it! Even if alcohol doesn’t destroy us it will prevent us from reaching our potential – most employees and certainly all corporates want people to be working at their full potential The key is a recognition of sobriety as a strength rather than a weakness Contact information for Isabella, Kathryn, and Nikki is below:- isabellaferguson.au.com Kathryn is at thealcoholmindsetcoach.com Nicci is at metta365.com Please contact them directly if you think your company could benefits from their input More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed revie

On this weeks solo episode I talk about our Breaking Free program which we run four times a year. Registration for the current program is open until 21st February - more info here. We limit each Breaking Free group to 20 so you’ll always get personal attention In this episode:- I talk about the warning signs of alcohol dependence as well as the benefits of an alcohol free lifestyle The Breaking Free program has four components… Four pieces of a puzzle that come together to create a transformation… The first piece of the puzzle is Community Support so we connect you with the other people on the Breaking Free program We put you in a chatgroup with where you’ll also find some TS team members to answer any questions you may have The second piece is our 4 hour Masterclass – a group session which we hold via Zoom. Another opportunity to get to know the other people on the program as everyone will share their story at the beginning of the session. By the end of the Masterclass you’ll understand:- The importance of a mindset change and the damage alcohol does to our health We’ll be sharing our tried and tested sobriety toolkit and you’ll end the session feeling motivated and excited about the changes ahead. While the Masterclass will give you an overview of the Tribe Sober approach to thriving in sobriety the online course will enable you to dive deeper at your own pace. You’ll get all the theory and training you need to overturn your limiting beliefs around alcohol which is the key…. Just as we’ve been programmed into thinking that alcohol is an essential part of our daily lives our online program will de-program you and enable you to understand that you will be happier and healthier without it! The third piece is our online course which includes videos, podcasts, articles and book recommendations so you’ll be able to throw the book at your sobriety – you’ll be able to treat it as a 3-month project that will change the trajectory of your future. The fourth part of the puzzle is the personal support. You’ll have a 1.2.1 Zoom call with me so that I can hear your story and give you some personal guidance My colleague Sue will catch up with you midway through the course to get a progress report and Last but not least you can book a session with our Coach Lynette who will discuss how you are applying the theory of the Breaking Free program to your daily life So that’s the four pieces of our Breaking Free puzzle, four pieces that will come together to create an alcohol free lifestyle that you love.. Apart from creating a program that will get results we’ve created a program that is flexible and will fit in with your busy lives…. All of the 1.2.1’s can be scheduled to suit your convenience, the online course can be worked through at your own pace so the only timeslot you need to fit in is the four hour Masterclass. While we’re on the subject of time that’s one of the unexpected benefits of sobriety….. when we no longer spend time drinking and recovering from the drinking we find ourselves with extra time on our hands…. As well as the energy to do something constructive with that time! Registration for the current Breaking Free program is open until 21st February - more info here. More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

My guest this week is Gigi Langer She’s a presenter, retreat leader, and author of two books to help overcome negative thinking. She holds a PhD from Stanford, She 37 years of sobriety and is also in recovery from falling in love with men called Arthur. In this episode:- Gigi grew up in a family affected by alcoholism, witnessing her father's frequent drinking and arguments with her mother. Gigi initially turned to occasional drinking but in effect preferred marijuana to cope with emotional pain, particularly after her first marriage ended. She pursued a career in education, specializing in helping teachers improve teaching and students' learning. She found herself using romantic relationships as a means of escape and self-medication. A psychologist diagnosed Gigi with early-stage alcoholism, She accepted her addiction and sought help through a 12-step program, joining AA in 1986. Gigi Initially struggled with feelings of shame and self-worth, finding it hard to seek help and admit her problem. However she eventually overcame her reluctance to attend meetings and eventually found a sponsor who provided crucial support. Stayed committed to sobriety, attending meetings regularly, staying in therapy, and addressing negative thinking patterns. Explored self-hypnosis and other methods to retrain her mind and cope with emotional pain. Explored deeper layers of recovery, including addressing false beliefs and childhood trauma through Adult Children of Alcoholics and other support groups – including Women who Love too much We recover in layers which is why we can go deeper as we move through our years of sobriety We also heal in layers which can remove the fear of therapy and “doing the work” In effect it means that we heal at a manageable pace rather than becoming overwhelmed by suppressed emotions Writing and Books: Gigi shared the journey of writing "50 Ways to Worry Less" and "Love More Now" and kindly offered pdfs to anyone struggling financially – go to her website which is www.gigilanger.com – its in the shownotes More Info Subscription membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

This week we’re celebrating our 200th podcast episode by taking you through our Top Twelve podcasts – the episodes which have had the most downloads since we started the podcast back in 2020 There's a clip from each podcast as well as the link to the whole episode Or if you’re really organised you can even make them into a playlist! Numbers 10,11 & 12 So coming in with 2,200 downloads each is a trio of ladies who’ve taught our Tribe so much about how our brains work… Author Dr Loretta Breuning, Neuroscientist Staci Danford and Stanford Psychiatrist Dr Anne Lembke It’s important to remember that we are wired for survival rather than happiness and our default state is one of anxiety as we are on the look out for threats.. However once we understand how to trigger our happy brain chemicals we can structure our days to ensure that we get a regular dopamine hit to lift our mood So let’s start with Dr Loretta Breuning who helped me unpack the cause of my own “early sobriety blues” Have a listen to the first interview I did with her which was in August 2021 Loretta also did an interview with me very recently to talk about her new book which is called Why Youre Unhappy – that came out on January 20th this year. The next lady in our trio is neuroscientist Staci Danford who taught us about our Lizard brain and how we need to manage it… she even recommended we give it a name.. she calls hers Ernie! That interview came out in August 2021 Here is a link to that episode The third of our trio is Stanford Psychiatrist Anna Lembke who’s written a top selling book called Dopamine Nation It’s an awesome book which I highly recommend if you are interested in the science of addiction – her explanation of the Pain/Pleasure balance is superb That episode is called Why we get Addicted and came out in November 2023 Here is the link Moving away from neuroscience to number 9 in our Top Twelve In that spot we have Sobriety Coach Lori Massicot – Lori is the host of a podcast called 50 and beyond and like me is convinced that ditching the booze is one of the very best things we can do for ourselves as we get older Her episode is called Why we need to ditch the drink in mid life and came out in December 2021 Here is the link I also did a fun episode with Lori recently when we listed the 15 Signs that you need to take a Break from Booze – signs that Lori and I ignored for far too long! That one was released on January 27th this year Next up we have Melissa Witherspoon – she’s the author of a touching memoir called I’m Sober…So Now What? Melissa has relapsed several times and has some invaluable insights into the various stages of relapse She observed that there are 3 stages of relapse Stage 1 is emotional relapse – not even thinking about drinking yet but observing the triggers that seem to be getting more frequent Stay in Stage 1 long enough without taking action and you may move to Stage 2 which is the mental relapse when you start to feel uncomfortable in your skin – and skip activities like connecting with your sober tribe and sticking to your exercise routine – all things that relieve triggers Stay in Stage 2 long enough and you may move to Stage 3 which is physical relapse when you are back in active addiction The advantage of knowing about these 3 stages are that you can keep your radar sharp for Relapse Warning Signs – all different for different people but you need to be able to pick up if you are feeling a bit “off” as Melissa puts it – keeping a journal is a great way of monitoring your emotions For Melissa it shows up in a lack of self care – if she starts neglecting things like her hair washing routine she will see it as a warning sign and tune in to what’s going on.. Learn more from Melissa by listening to the episode which came out on September 2022 and is called Relapse Warning Signs Here is the link So from the three stages of relapse we go to the 4 stages of alcoholism – a very moving share from Tribe member Vanessa Hilton Barber Vanessa divides her drinking career into phases:- the Fun phase (15-19) the Social phase (19-30) the Fairly Desperate phase (30-39) the I Need to Quit phase (39 onwards) This pattern fits pretty well with Ken Middletons theory that 20 years of regular drinking will result in alcohol dependence Here’s a link to that episode Now we’re up to our Top Six and at number 6 with 2.3 downloads is the brilliant William Porter William is a lawyer with a passion for the science behind alcohol dependence and has written 2 books Alcohol Explained and Alcohol Explained 2 They’re both essential reading and I think the more we understand the damage that alcohol does to our bodies and brains the less likely we are to want to drink it! His episode is called Why we Get Hangxiety and came out in July 2021 Here's the link Next up is another lovely chap who suggests that we identify ourselves as a non drinker…. From Day One He’s called Nigel Jones and is the author of a book called Walking Back to Happiness Nigel’

My guest this week is Sobriety Coach Lori Massicot. Lori was on the podcast back in 2021 and that episode was one of our most popular ones with more than 2,000 downloads. We were talking about why women should quit drinking in mid-life – that seemed to strike a chord with many of our listeners - Here is a link to that podcast I invited Lori back so that we could highlight the signs… The signs that we are drinking too much.. Signs that most of us ignore for as long as we can! Trying (and failing) to moderate has to be a big one… a moderate drinker is someone who might have a glass of champagne at a wedding or a glass of wine with a special meal… alcohol isn’t even on their radar! Once we’ve crossed a line with our drinking there is no moderating, no going back – just going forward and creating an alcohol free life that we love. Creating Rules around our drinking is another classic sign – it’s a sign that we know its getting out of control and that we need to rein it in… to avoid having to give it up altogether which is the ultimate nightmare for most drinkers! Having no “off” switch – however good our intentions are once we’ve had that first glass of wine all the bets are off – as the saying goes “one is too many and a thousand isn’t enough” We drink for the buzz – personally I wasn’t bothered if I was drinking a fine wine or a bottle of plonk – for me it was all about the buzz – I used to drink for the way it made me feel rather than the taste. Waking up at 3am wracked with anxiety – of course that’s when the alcohol is leaving our system so if we’ve been numbing out to avoid thinking about a problem it will reappear with a vengeance at 3am. Drinking alcohol is like pouring gasoline on our anxiety! The shift from drinking to socialise to drinking to self medicate. The normal timeframe is about 20 years… so many woman drink to socialise in their 30’s and 30’s but then as the demands of juggling a career and childcare pile up they rely on it to cope with their stress. If you worry about the prospect of having to quit drinking one day – if that’s your worst nightmare – if you can’t even imagine what your life would be like without alcohol then that’s a sure sign you need to take a break Along with self medicating with alcohol comes the habit of drinking alone – a sure sign that it’s moved away from the fun place to the place of numbing out the strains of the day. You heard Lori saying that she had hangovers that lasted 2 or 3 days – as we get older our bodies struggle to cope with excessive drinking. We have less water in our bodies and become more susceptible to the dangers such as breast cancer. Finding yourself in the Groundhog Day routine of daily drinking is another sign – waking up feeling under par and vowing not to drink that evening. By 5pm you’re feeling quite perky and well up for a glass of wine! If we drink every evening we spend our days in withdrawal from alcohol – that’s why that first glass of wine tastes so good! Increasing level of tolerance is another warning sign. When I started drinking I could get a nice buzz going with a couple of glasses of wine but towards the end of my drinking career I could drink two bottles of wine and not feel a thing! Being very health conscious – doing the yoga, eating organic yet working your way through a bottle of wine in the evening. It’s as if the alcohol is the last piece of the puzzle - although we know if our hearts it’s not good for us we just can’t let it go.. Taking a strategic approach to your drinking is a bit of a give away – I would plan my week on a Monday morning and make sure that I hadn’t scheduled anything too taxing for the morning after a night out! You worry about your drinking! If it’s on your mind then take action – don’t torment yourself any longer – go to tribesober.com and hit join our tribe. You don’t even need to quit drinking straight away – just listen and learn and get inspired by people who’ve done it. Finally if you’re listening to this podcast and still drinking that’s a bit of a sign that you’re sober curious… so well done if that’s you - carry on listening and learning! More Info Subscription membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. W

My guest this week is Dr Loretta Breuning who is the author of The Happy Brain. Loretta was on the podcast back in 2021 and that episode was one of our most popular ones with more than 2,000 downloads. Here is the link to that podcast episode. So she’s back by popular demand and also because she’s just released a new book with an intriguing title:- Why You’re Unhappy: Biology vs Politics In this episode:- Loretta's Background: She is the founder of the Inner Mammal Institute. Author of "Habits of a Happy Brain," focusing on boosting serotonin, dopamine, oxytocin, and endorphin levels. Shifted from being a college professor in social science to psychology, discovering the role of brain chemicals in animals and its relevance to human behavior. Learned Skill of Happiness: Challenges the notion of automatic happiness, presenting happiness as a learned skill. Questions popular beliefs about automatic happiness in the state of nature and the medical model suggesting unhappiness is a disorder. Default State of Unhappiness: Unhappiness is described as the default state, triggered by perceived threats or obstacles to meeting needs. Importance of Achievable Goals: Emphasizes the importance of small, achievable goals in maintaining dopamine levels. Advises against overwhelming, forever-oriented objectives. Seeking Rewards and Replacements: Discusses the concept of seeking rewards and replacing them when letting go of one, such as alcohol. Highlights the importance of finding inherently rewarding activities. Early Sobriety Blues and Projects: Addresses early sobriety blues and suggests engaging in a project to maintain motivation and prevent the post-goal drop in dopamine. Ongoing Support Groups: Emphasizes the significance of ongoing support groups, social connections, and positive-focused communities for oxytocin release and a sense of protection. Mirror Neurons: Mentions the role of mirror neurons in learning from others' experiences, both positive and negative. Impact of Group Dynamics: Briefly discusses the impact of group dynamics, specifically the common enemy effect, on individuals' well-being. Book Title - "Why You're Unhappy, Biology vs Politics": Challenges the disease model of mental health. Suggests happiness is a learned skill and critiques societal expectations regarding effortless happiness. Antidepressants and Effortless Happiness Model: Briefly touches on the reliance on antidepressants and criticizes the model suggesting happiness should come effortlessly. Empowerment Through Understanding: Emphasizes the importance of empowering individuals, especially young people, by teaching them that happiness is a learned skill. Understanding the brain's chemical processes can lead to greater self-management and personal growth. Connect with Loretta Bruening: Listeners can visit her website (innermammalinstitute.org) and explore various social platforms. She offers a free 5-day Happy Chemical Jumpstart providing insights into rewiring brain chemicals. Loretta's new book is brilliant and I strongly recommend it – called "Why You’re Unhappy: Biology vs Politics" – available on Amazon More Info Subscription membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

My guest today is Tribe Member Bontle Ngwana After a couple of decades of problematic drinking Bontle joined Tribe Sober in May 2022 – and hasn’t had a drink since! For some strong people like Bontle it’s simply a matter of making the decision and then connecting with the right community! You heard Bontle say that she was excited about her sobriety journey and that’s just what we say to our new members Don’t be depressed about the thought of ditching the booze Get excited – you’re embarking of a whole new phase of your life! You also heard her saying that she found her coaching with Lynette very helpful…. New members get an intro session with Lynette as part of their membership so yet another reason to join Tribe Sober In this episode:-  Like so many of us Bontles drinking story begins at the age of 18 and escalated during university years  During her 20s and 30s she was busy studying and working but alcohol remained a significant part of her life.  Attempts to moderate were unsuccessful, she began to have blackouts and could sense her increasing dependency.  In her early forties Bontle was faced with the consequences of excessive drinking, including accidents and anxiety.  The COVID pandemic intensified her drinking habits, leading to daily consumption of a bottle of wine or more.  She struggled with guilt, anxiety, and a sense of loneliness associated with drinking.  The relationship with her daughter was affected, with her daughter expressing concern about the drinking.  Bontle had a car accident whilst driving in a blackout – this served as a wake-up call, but the drinking pattern continued.  The turning point came in 2022 after the end of a relationship which led to a period of self-reflection and a desire for happiness.  She began to realize the negative impact that alcohol had had on her life  So May 2022 marked the decision to quit drinking, a decision which was driven by hangovers, exhaustion, and the desire for a fulfilling life.  Bontle joined Tribe Sober attended the Zoom cafes and connected with the community – she found comfort, support and inspiration from others' stories.  Although initially, her motivation to quit drinking was external, focusing on relationships and reducing her anxiety - over time, it shifted to internal reasons, seeking purpose and personal happiness. Bontle is open to connecting with others who may need support via her Facebook or Instagram page More Info Subscription membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

After running Tribe Sober for 8 years and helping thousands of people to ditch the drink and embrace alcohol-free living I've learned a thing or two. My biggest insight has been that sharing our stories around alcohol is the most powerful way we can help others - that's why the heart of this podcast is recovery stories. This week I'm doing a solo episode - 10 reasons to do an alcohol free January - and 14 tips to get you through. In This Episode REASONS TO DO AN ALCOHOL FREE JANUARY A dry month is a great way to test your dependency - if you can't get through a month without booze then you need to make some changes Alcohol is so toxic that just taking a month off will have significant health benefits Alcohol is linked to liver disease and 7 different types of cancer - 1 glass of wine will raise your risk of breast cancer by 15% Alcohol will weaken our immune systems - and put us more at risk of becoming infected with Covid 20% of regular drinkers will become dependent over the years - drinking more than a bottle and a half of wine a week may damage your health A month off alcohol will reduce your anxiety, freshen up your looks, help you lose weight and enable you to get some good quality sleep Making a donation to our January fundraiser will give you a dopamine hit (giving makes you feel good) and enable you to receive online and community support for 31 days - you can sign up here SOME TIPS TO GET YOU THROUGH Shake up your daily routine and exercise every day Be ready to cope with your emotions - if you've been numbing your feelings with alcohol they will come to the surface Use a journal to track your progress, note your triggers and process your emotions Listen to music, make a soundtrack for your January Challenge - a real mood changer Have your go-to drinks -drinknil.co.za are offering 10% discount on all their alcohol free drinks for people doing our Challenge Find your tribe - its hard to do this alone - check out our membership program Please donate to our Earthchild Fundraiser - and get 30 days of community and online support - sign up link is here More Info Subscription membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

This is the ninth year we’ve done our Annual Fundraiser and thanks to our generous donors we’ve raised nearly half a million rand over the years – that money had provided the gift of yoga to more than a thousand underprivileged children. If ou’re wondering why a disadvantaged child would benefit from yoga then you’re in the right place to learn more from my two guests…. First of all we’ll hear from Janna Kretzmar who is the founder of the Earthchild project - and it’s the Earthchild project who have been the recipient of the funds we’ve raised over the last 9 years Janna is an amazing woman - receiving the "Woman of the Future" award from Santam After Janna we’ll hear from Tribe Sober's Campaign manager Courage Chiringa who will say a few words about his role in the Dry January challenge.. In this episode:- 2024 will be the ninth year that Tribe Sober has collaborated with the Earthchild Project for the Dry January Challenge Founder Janna Kretzmar tells us how she came up with the idea to start the project in 2007 - and why she thinks it's been such a successful project She got the idea after working on an eco project in Brazil and reading a book by a yogi about a project in schools in India - these were her influences She realised that it was important to partner with the schools/teachers for the long term - not just come in for short term projects and then leave Earthchild Clothing paid the salary of their first facilitator so that's how they got their name We talked about the power of positive role models in communities and how she is developing young leaders Earthchild provides yoga classes, gardening lessons, eco clubs, hiking clubs - connecting the children with their bodies and the environment The children come from communities with high levels of gang violence and unemployment - yoga provides a tool to help them cope with stress Some of the children who started yoga classes when they were 6 years old are now young leaders working in the Earthchild Project Tribe Sober campaign manager Courage told us about his visit to the Earthchild project and how he saw the children benefiting from the various activities Coming from a disadvantaged background himself Courage explained how his success in life is partly due to the generosity of his supporters He has every intention of paying it forward and helping his community and he knows that’s what our sponsored children will do in the future Courage reminded us of how the fundraiser worked and that just R250/£12/$16 will sponsor a child for a whole year of yoga classes So whether you are in need of some support or just want to help an underprivileged child then please go to tribesober.com and you’ll see our fundraiser Please help us to make our 9th Annual Fundraiser the best one yet! More Info Subscription membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

My guest today is William Porter William is the author of a book called Alcohol Explained and hosts a FB page of the same name. He's a lawyer and previously served in Iraq as a member of the Parachute Regiment. In this episode:- William started drinking and smoking back at the tender age of just 14 and it evolved over the years He became curious about alcohol dependency and started delving into the science and discovering just how harmful it is. Like many of us the more he learned about how harmful it was the less he wanted to drink it! He explained how we end up with hangxiety after drinking. Hangxiety is the term for a hangover with a good dose of anxiety mixed in, caused by chemical changes in our brain which becomes oversensitized after a drinking session. If we drink a bottle of wine every evening, we'll develop a tolerance. So that when we have our first glass of wine, our brain will be registering that the rest of the bottle will be following soon. And that's why it's so hard for us to stop at one glass, and why so many of us say we just don't have an off switch. William talks about cravings, which can be intense, but actually it's a matter of fantasy. You have a thought of a drink, and then you start fantasizing about how it would be, how it would look, how it would taste. And that's why quitting altogether, and not even entertaining these thoughts, is so much easier. He explained that it can take quite a few years to become dependent, but the problem starts when you learn. Either consciously or subconsciously, we learn that after a drink we feel a bit low and then we need another drink to feel better. And by the time we've got to that stage, it becomes very difficult to moderate. Because every drink is giving you a desire for the next one. And once we've realised that another drink will quell the anxiety caused by the previous drink, then we will struggle to moderate. William explained the fascinating concept of FAB. Fading Effect Bias. That tends to happen when we're a few months sober, and we start thinking back fondly to those good old drinking days. We actually forget how bad we were, and how things went horribly wrong sometimes. We just focuse on the good times instead. FAB is really dangerous, because that's when we start having those thoughts Oh I wasn't that bad. Maybe I could just have one glass now and again. Because we feel that we've now proved we're not an alcoholic,. But the trouble with restarting due to fab is that we'll just go back to the previous problematic drinking levels that we were at before. Maybe we can manage to moderate for two or three weeks, but then inevitably we’ll get back to over drinking. William suggested that rather than asking ourselves are we an alcoholic, we should consider whether alcohol is taking away more than it is giving to us. And he came up with a great analogy which described alcohol as a bit of a loan shark. We discussed sober socialising, which we agreed is tough at first, but William reminded me that feeling awkward is normal. Just think of children's parties, where the kids are hiding in their mom's dresses at the beginning and then tearing around the room screaming a couple of hours later. We decided it was a matter of feeling the awkward and doing it anyway. Socializing also becomes easier if we get curious and observe those drinkers. Be an anthropologist. Watch how animated the drinkers are during their first hour of drinking. And then they start talking too loud, standing too close, and of course repeating those stories. Another bonus of being an anthropologist is that we realise that we don't actually want to be like this, so it can be a valuable building block in the wall of our sobriety. We talked about sleep, William's a bit of an expert on this topic and his books cover it in great detail. He explained about how alcohol damages the quality of our sleep. It reduces seven cycles of our valuable REM sleep down to about two. He talked about REM rebound, which is fascinating and explains all those drinking dreams that we get in early sobriety. It's such a myth that alcohol helps you sleep, because in fact it's such poor quality sleep. When you quit drinking, you may well struggle to get to sleep at first, but eventually you will sleep and you'll sleep so much better, and you'll wake up feeling great, which rarely happens in your drinking days. William's advice to anyone struggling to get started was to write a list of all the reasons they want to keep drinking. And then when you analyze those, you'll find that they're actually false beliefs, and you can reverse them. We cover mindset and how you can deal with these kind of limiting beliefs in our Masterclass The easiest and gentlest way to make a start on changing your drinking habits is to become Sober Curious. Learn as much as you can. The more you learn about the toxin that is alcohol, the less you will want to drink it. Read William's books which are available from his website alcoholexpl

Ben Tuff. In 2012 Ben decided to quit drinking and to take up swimming. He became a long distance swimmer and is featured in a documentary called How I Swam my Way out of the Bottle In this episode Ben shares how he:- Started drinking around age 16, initially as a social activity. Escalated to more secretive and excessive drinking over the years. Transitioned to a teaching career with increased responsibilities. Coped with stress through a work-hard, play-hard lifestyle involving heavy drinking. Denied the severity of his alcohol consumption. Employed denial and avoidance to ignore the growing problem. Developed strategic methods to hide alcohol purchases and consumption. Used tactics like obtaining cash back to avoid a record of liquor store purchases. Developed a secretive routine to hide alcohol consumption. Would disguise vodka in vitamin water bottles to conceal drinking. Rock Bottom Moment: Ben describes a pivotal moment when his alcohol addiction caught up with him, leading to a panic attack and a hospital visit. Blood alcohol level prevented immediate admission to the emergency room. The realization that his secret was out marked the turning point towards seeking help and recovery. Detox and Rehab: Ben's decision to go to rehab, supported by his wife, was a crucial step in his journey to sobriety. He spent five days in detox and five weeks in rehab, learning how to navigate a world that felt foreign without alcohol. Early Sobriety: Post-rehab, Ben maintained a strong support system, including a psychiatrist from rehab who remained his psychiatrist. He actively engaged in his recovery, attending AA meetings, and committing to a schedule that included daily meetings and swimming sessions. Sobriety as a Gift: Ben views his journey to sobriety as a gift, recognizing the real, authentic joy and connection he experiences with his family. The contrast between the facade of happiness during his drinking days and the genuine emotions in sobriety reinforced the value of his recovery. Swimming as Therapy: Ben's venture into swimming, initially inspired by a sponsor, became a therapeutic outlet. His dedication to learning and mastering swimming, including open water swims, provided a space for mental processing and connection with a higher power. Documentary "Swim Tough": Ben's decision to participate in a documentary about his journey stems from a desire to make stories of recovery more accessible. The film, titled "Swim Tough: How I Swam My Way Out of the Bottle," aims to highlight the transformative power of recovery rather than just focusing on swimming. Message to Those Struggling: Ben encourages those struggling with addiction to reach out for help without shame, emphasizing the importance of seeking support. Benefits of sobriety He reflects on the positive changes in his life, such as increased energy, a genuine appreciation for simple pleasures like good coffee, and the ability to sleep soundly, as key benefits of sobriety. You can follow Ben via his website which is https://swimtuff.com/ More Info Subscription membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

My guest this week was Tribe Sober Team Member Lucy Dentith - Lucy came to a Tribe Sober Masterclass in London in 2018 and has been sober ever since! She's also become an indispensible member of the Tribe Sober Team. In this episode: Importance of a Supportive Community: Having a tribe or a community of like-minded individuals is crucial for sobriety. Joining a supportive group, such as Tribe Sober, can provide encouragement and a sense of belonging. Usefulness of Tracking Progress: The tracker is a useful tool for recording and celebrating sobriety milestones. It should be used as a positive tool for encouragement rather than a means of self-criticism. Tangible Benefits of Tracking: Filling in a tracker, especially a paper one, provides a tangible and visceral sense of accomplishment. Celebrating small successes helps shift focus from negative thoughts to positive achievements. Finding Your "Why": Understanding why you want to change and focusing on the positive benefits helps in times of difficulty. A clear sense of purpose and positive motivations make the journey of change easier. Reframing Challenges as Opportunities: Viewing challenges as opportunities for positive change reframes the mindset. Sobriety is not a loss but an opportunity to gain a wonderful life with better health and relationships. Gaining More Than Losing: The worries about losing things due to sobriety often turn out to be unfounded. Sobriety brings numerous gains, including improved physical and mental well-being. Community Support and Celebrating Success: The importance of community support, such as Zoom Cafés, in celebrating and cheering for each other's successes. Helping others find healthy coping strategies and sharing success stories creates a positive and encouraging environment. Tips for Early Sobriety, Especially During the Festive Season: Plan Ahead: Plan activities and responses to challenging situations. Be Curious: Approach the sobriety journey with curiosity and self-reflection. Visualize Success: Envision positive outcomes and focus on enjoyable aspects of events. Choose Happiness: Opt for happiness over being right in arguments. Have an Escape Plan: Plan exit strategies if social situations become challenging. Starting the Sobriety Journey: Take the First Step: Acknowledge the need for change and start with small goals. Be Curious: Embrace curiosity as a companion in sobriety. Progress, Not Perfection: Understand that setbacks happen, and progress is more important than perfection. Continuous Learning: Keep developing coping strategies and seek support through coaching and reading. Healthy Coping Strategies: Learning to cope without defaulting to drinking is essential for long-term sobriety and personal growth. More Info Subscription membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram. You can join our private Facebook group HERE. PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device) Open the Podcasts app. EASY. Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field. Select the show under Shows (not under Episodes). Scroll down past the first few episodes until you see Ratings & Reviews. Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).

My guest today is Dr Anna Lembke who is a professor of psychiatry at Stanford – she’s also the author of a best selling book called Dopamine Nation. In this episode:- Anna began by defining Dopamine for us: - it’s a neurotransmitter which is central to pleasure, reward, and motivation, and plays a crucial role in addiction. One of the most exciting findings in neuroscience is that the same parts of the brain that process pleasure also process pain, and they work like opposite sides of a seesaw or a balance. In Anna’s book Dopamine Nation you’ll find some great illustrations which demonstrate the pleasure-pain balance and which feature little pain gremlins hopping on and off the see saw! There are 3 rules governing this balance Rule no 1. The brain will always seek homeostasis as the neutral position Rule no 2. Repeated exposure to alcohol can result in a chronic dopamine deficit - which is in fact the definition of addiction Rule no 3. The brain remembers addictive behaviours which means that a single exposure can result in relapse –that’s why moderation never works once we’ve crossed the line into dependence To quit drinking Anna recommends beginning with a dopamine fast, a 30-day period of abstaining which will allow the brain to restore homeostasis. The first 10-14 days will be spent in withdrawal so will be difficult but that difficult stage is going to pass so The key is to keep going – rather than stopping and starting which just means doings that really difficult bit again and again! Genetic vulnerability plays a role in addiction, - An alcoholic parent means you’re 4 times as likely to develop a dependence But remember that "genetics may be the gun but your lifestyle is the trigger" – you can break the generational pattern Our brains were wired for survival in a world of scarcity but they don’t fit quite so well in this modern world of abundance… and that’s why so many people become addicted Anna recommends engaging in what she calls hard things, like exercise or cold water immersion, which can indirectly increase dopamine levels and provide a sense of reward. For example regular gym sessions will trigger the feel-good neurotransmitters I asked Anna why support groups work so well and she explained that the genuine connections in recovery communities release both dopamine and oxytocin so If you’re looking for a recovery community to keep your dopamine flowing as you tackle this journey then just go to ts.com and click on join our tribe We also discussed the early sobriety blues – that low mood that can strike a few months into sobriety I certainly went through a period of feeling very low and uninspired in early sobriety – plenty of time on my hands but no idea what to do with it - a period I referred to as the void Anna says that tolerating the void is an important part of the human experience which can lead to bursts of creativity – that certainly happened in my case but certainly it took a while We now advise Tribe Members to get a project if they get the early sobriety blues – something to keep the mind busy and engaged - rather than sitting around waiting for happiness to strike! In fact we discussed the unrealistic societal expections to be happy all the time – these expectations can lead to people to believe that they are sick if they’re not happy This reminded me of my conversation with neuroscientist Staci Danford who believes that unhappiness is our default and that happiness is a learned skill – a link to that podcast is here As Anna said we have to recognise that life is full of pain and to be alive means sometimes we have to suffer I explained that at Tribe Sober we try to focus on what we gain in recovery, rather than what we lose – a reframe that Anna agreed is essential for success One of her tips for managing cravings was to intentionally engage in activities that press on the pain side of the balance. - that made me think of one of our members who used to take a cold shower every time she got a craving – I used to think that was a bit strange but in fact she was doing exactly the right thing! Those of us who have drunk heavily for decades may have damaged parts of our brains but in recovery we are rewiring the brain so new neural pathways are developing around those areas We agreed that a relapse is not the end of the world as so much learning will have taken place during our recovery – the key of course is to get right back on track as quickly as possible To learn more about Dr. Anna Lembke, you can read her book "Dopamine Nation" and explore her other publications, including "The Drug Dealer M. D." More Info Subscription membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored

We run our live Group Masterclass just four times a year and are often asked to provide a recording.... so we've done it! The Masterclass recording is available now. The 3 hour Masterclass recording is split up into digestible sections and includes written exercises. Our Masterclass Intensive online course is a deep dive into this fascinating topic - 7 detailed modules to work through at your own pace. Intro session with Janet , Midcourse review with Sue and a coaching session with our Coach Lynette at the end. More info about our courses here. In this episode:- During this solo podcast I'm giving you a flavour of our Masterclass with a tour of our Toolkit tried and trusted toolkit - here are the 15 tools! CONNECT with other people on the same path because connection is the opposite of addiction – if youre not yet in tribe sober then please go to our tribesober.com and hit “join our tribe” for more info EXERCISE get moving – you may feel flat when you quit drinking so trigger your endorphins with exercise – at least an hour a day GET COMFORTABLE WITH BEING UNCOMFORTABLE – no more numbing out your feelings, personal growth and emotional maturity will come from that discomfort CHANGE YOUR MINDSET –remember this journey is not about willpower – its about changing your thinking about drinking – tackle your limiting beliefs around alcohol and your desire to drink will diminish VISUALISE – if you are tempting to drink just play the movie forward – what will happen if you have that drink you are longing for – you will enjoy it but what happens next? Play the movie forward, you know the ending isn’t pretty! KNOWLEDGE IS POWER so learn everything you can – listen to podcasts, read the quitlit, take our Masterclass – the more you learn about the toxic effects of alcohol the less you will feel like drinking it! BE ACCOUNTABILE – Tribe Sober members are in accountability groups according to their length of sobriety and we have a weekly check in at the Zoom Café. Write a Goodbye to Alcohol letter or start a blog. FIND A PROJECT – the early sobriety blues may hit after a few months – to combat your low mood you need a project to keep your happy brain chemicals triggered. Start exploring projects so you can dive into it if you are hit by a low mood. KEEP A JOURNAL – write your why list in the front – your why list will keep you motivated on track. Use your why list to identify your triggers, process your emotions, record the benefits you are experience and to track your progress. BE PREPARED – try lots of Alcohol Free drinks until you find your favourite. Fill your fridge with alcohol free drinks. Play the movie forward when you socialise – what will you drink and what reason will you give for not drinking! TRACK YOUR PROGRESS – every time we mark off a day as alcohol free we’ll get a dopamine hit – Tribe Sobers Annual Tracker is brilliant for keeping perspective and watching your progress. If you’d like one of our trackers just email Sue [email protected] STAY BUSY – when you quit drinking you’ll have time on your hands so plan how you will use that time. Try out new activities and interests, start looking for that project – don’t just sit around wishing you could drink and waiting for FOMO to strike! BE READY FOR TRIGGERS! – when you get a craving to drink take a pause and breathe… the Power is in the Pause – be curious about the trigger and then get our your journal - analyse WHY you got a craving – write about it in your journal and decide how you will deal with it next time. DO THE WORK – Prioritise your sobriety – your recovery will be the foundation on which you can build the rest of your life. Make it your focus for 3 – 6 months – do the work and your reward will be a healthier and happier future. FIND YOUR PURPOSE – once we stop drinking we reconnect with who we are and what we really want to do with our lives. We’re not put on earth to be happy 24/7 – we’re put on earth to find meaning and purpose. More Info Tribe Sober membership – you can join up HERE. To access our website, click HERE. If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email [email protected]. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email [email protected]. Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our program and subscribe HERE Help us to Spread the Word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts. Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter, TikT

Nicci Cloete is a coach, a facilitator, a mindfulness and yoga teacher. She’s also been in recovery for ten years In this episode:- Nicci experienced trauma in her early teens when her family had a home invasion – she was raped at the age of 13 She had medical and legal support but this was in the 80’s and there was no attention paid to the mental health impact. A few days off and then Nicci was expected to return to school and carry on. She turned to alcohol – stealing booze out of her parents wine cabinet – helped her to numb her pain and cope with the difficult emotions and the flashbacks – of course she had PTSD although it wasn’t diagnosed. In the morning Nicci would grab a bottle of wine and drink it before going to school, arriving drunk at school. She was developing the skill of drinking undercover and nobody called her out on it. In spite of the drinking she kept up with her schoolwork, became head of house and got the grades she needed to go to university Once she got to university there was no longer any need to be secretive as everybody drank although she did notice that not everybody drank like she did, not everybody was having blackouts After graduating Nicci went to London and worked in recruitment – very much a work hard play hard culture. Working from 7am to 7pm and then going to the pub to get hammered with her colleagues. Still suffering from blackouts and sometimes not remembering how she got home When she moved into a flat with a guy and his fiancé she did a lot of drinking on her own when she was in her room. The next morning she would emerge from her solitary binge perfectly groomed, looking like she had it all together. We agreed that it takes a huge amount of energy to keep the show on the road – to hold down a responsible job with a crashing hangover. Nicci moved to California where her wine habit continued Yoga had always been an important part of Nicci’s life and she was alternating between doing yoga and drinking her wine. When she returned to South Africa she was thrilled to discover that she was pregnant and immediately stopped drinking….for the first time in 20 years… And it wasn’t difficult at all! However once her babies had finished breastfeeding she started drinking again and got into the mommyjuice scene Once her children were sleeping she would dive into the wine Every morning she would wake up and vow not to drink that night but of course her resolution would always crumble She was in the groundhog day of daily drinking Like many of us Nicci would be able to drink normally at social events but once she got home she would carry on drinking on her own. Nicci’s turning point came one New Years Eve when she announced to her husband that she would be doing a Dry January… she got drunk on New Years Eve The next morning her husband announced that he would be taking their children away if she didn’t quit. That was her wake up call She went to a GP who was very straight with her –telling her that the alcohol would destroy her if she didn’t take control Nicci came out with a great analogy about moderation – trying to moderate when you’re an alcoholic is like getting into a boxing ring where you are going to get knocked o ut every time. You can duck and dive and try to avoid getting hit but at some stage you’ll get the sucker punch. The only way to avoid this is not to step into the ring in the first place! Nicci got some help and did the work – she realised that she would have to lift the veil and see that her marriage was unfulfilling, that motherhood was hard and that she would have to face up and process the demons from her childhood trauma. We talked about how our emotional maturity stalls when we start to drink heavily Sitting with our feelings is the hard thing – the mature adult hard stuff which we must do One of the things that really helped Nicci was being aware of the Recovey Timeline – as she said there are many variations of this but as a rule of thumb:- 0-15 days in withdrawal 15-45 pink cloud with dopamine levels spiking 45 to 90 days + the wall which is when a low mood might strike Beyond 90 days you start regularising your neurotransmitters and things begin to feel manageable We both agreed on the crazy system in some rehabs where they keep you in for a few weeks and then discharge you just as you hit the wall… Nicki shared that people often tell her that she is so strong for quitting alcohol….. but as she said the life of a functioning alcoholic is also hard – keeping the show on the road with a stonking hangover! Coping with an ever increasing dependence and all the health issues that come along with alcohol That’s hard! So it’s a matter of choosing your hard…yes it’s hard to be sober for those first 90 days but if you stick at it your life will start changing in such a positive way as you become healthier and happier Nicci is passionate about coaching and loves the fact that we all have the answers within us As a coach her role is to help her client tap into t

My guest today is Brendon Watt who overcame his alcoholism to become a worldwide speaker, best-selling author and facilitator In this episode:- Brendon grew up in Australia, within an unstable family and a lot of abuse. His father had a formula for what a man should be, emphasizing the importance of being tough and having a trade. Brendon tried to conform to these expectations by working in construction but by his late 20’s he was totally depressed. By trying to gain his fathers love and respect he lost himself and knew the life he was leading was not the right life for him By chance he discovered a technique called Access Consciousness and decided to give it a try Brendon booked a session and spent an hour and a half sobbing as he released his buried emotions He was so inspired by the Access Consciousness process that he trained to be a facilitator and began to make some positive changes in his life However he was still struggling with alcohol, which he saw as his “back door” – his escape This made me think of Glennon Doyle who talks about using alcohol as the “easy button” to avoid emotional discomfort Like so many of us Brendon spent years trying (and failing) to cut down on his drinking – trapped in an endless cycle of stopping and starting Brendon eventually hit rock bottom and decided to go to AA Although he was terrified of losing his back door escape he persevered He attended lots of AA meetings, and worked with a sponsor. He realised that he was going to have to go through some painful stuff, including stuff from his childhood that was very difficult to face… He realised that going through this pain would result in personal growth He did the work and gradually his life began to change We agreed that the journey to sobriety is a process that leads to freedom and a more authentic life. We also agreed that getting sober was just 10% of the journey but that it was the essential part – without sobriety we cannot tackle the rest of the work and learn to thrive When we quit drinking we need to take responsibility for our happiness – we can no longer rely on alcohol for those chemical highs Happiness is a learned skill and if you want to learn how to keep your happy brain chemicals firing then listen to last weeks podcast with neuroscientist Staci Danford Sobriety also enables us to consider other parts of our life.. are we eating healthily, does our exercise plan need stepping up… are we in the right job, the right relationship? If you need some help to look at your life and decide what needs changing then check out Glennon Doyles book and journal – called Untamed – some great triggers for those big scary questions in there! When I first realised that I would have to quit drinking I saw sobriety as a punishment but Brendan and I both agreed that in reality sobriety is a gift The journey to sobriety allows individuals to deconstruct their lives and build them anew, something regular drinkers may not experience. At Tribe Sober we recommend a book by Laura McCowen – the title is "We are the Luckiest" which says it all really Another quit lit book title that says it all is "The Unexpected Joy of Being Sober" by Catherine Gray Our conversation touched on the importance of honesty, integrity, and Brendon gave us a great example of catching himself in a lie – realising that when he was drinking the lies would come automatically We discussed the misconception that external sources, such as money or substances, can create happiness. Brendon used to think that when he had a certain amount in his bank account he would be happy – he got there but it didn’t make him happy! Brendan described his work with Access Consciousness, a program that empowers individuals to find the answers within themselves and discover their strengths. He highlighted the importance of people acknowledging their unique gifts and the potential for change. You can find out more about brendon via his website brendonwatt.com More info Subscription membership for Tribe Sober join up HERE To access our website click HERE If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email [email protected] If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email [email protected] Episode Sponsor This episode is sponsored by the Tribe Sober Membership Program. If you want to change your relationship with alcohol then sign up today Read more about our 7-step program and subscribe HERE Help us to spread the word! We made this podcast so that we can reach more people who need our help. Please subscribe and share. If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - we'll send you something special to say thank you! We release a podcast episode every Saturday morning. You can follow Tribe Sober on Facebook, Twitter and Instagram Thank you for listening! Till Ne