Tribe Sober - inspiring an alcohol free life!

On last weeks podcast I talked you through the Breaking Free course in detail so do have a listen if you missed it I recently hosted a discussion on Zoom with four Breaking Free graduates which will give you a real insight into the results that people are getting… You’ll hear from Grania and Helen who did the course last year and then you’ll hear from Lynne and Lori who have just completed the latest program… On the podcast you'll hear the soundtrack from that discussion So if you want to be sure of a place on the next BF program which kicks off on 31st January then please sign up today as places are filling up fast You can sign up for Breaking Free 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 janet@tribesober.com. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.   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 3-month Breaking Free program which we run just three 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 You'll also be invited to several Zoom meetings every week 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 take a deep dive into psychology, biology and neuroscience - a 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 Monica who will explain how everything work and help you with any tech issues Mid-way through the 3 month program you'll have a session with Coach Darren to review learnings so far A final 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. (we can send you a recording if  you can't make it) 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 janet@tribesober.com. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.   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 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 More Info   Tribe Sober 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 janet@tribesober.com. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com. to join our mailing list click HERE    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).  

In this New Year episode, Lynette records from a small guesthouse in Evander, a dusty coal-mining town in South Africa — a place marked by both decay and unexpected beauty. Through a moving real-life encounter, she reflects on how we are all dealt a hand of cards in life, and how joy, purpose, and meaning are not found in better circumstances, but in how we meet the life we have. This episode gently explores the illusion of “readiness,” drawing on the work of Dr. Julia di Gangi, to show why change is not about more time, but about emotional power, identity, and presence. Using the poetic metaphors of the snake shedding its skin and the horse moving forward with aligned energy, Lynette invites listeners to step into the now — not by forcing change, but by listening to the quiet inner yes. This is a conversation about emotional sobriety, relationships with self and others, and creating a life of vibrancy and quiet joy — right where you are. In This Episode, We Explore: How life’s “hand of cards” doesn’t determine our joy — how we play it does Creating heaven or hell through how we meet our circumstances Why waiting to feel “ready” keeps us stuck Emotional power vs. time and overthinking The snake as a symbol of shedding old survival patterns The horse as a symbol of presence, aligned movement, and inner power Sobriety as a doorway, not a destination Emotional sobriety and learning to meet life on life’s terms Relationships with self, others, and life itself Trusting the quiet yes instead of forcing the how Path to Purpose Path to Purpose is for people who are sober and asking: now what?   It’s about learning how to take your hand of cards and create a life of vibrancy, connection, and joy — meeting life on life’s terms without numbing, bracing, or waiting for things to be different. The next intake opens in February. If you feel a quiet yes, you don’t need to work out the how. Path to Purpose is the what. 📩 Email Lynette: lynette@llrcoaching.com  

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 You've got a great "reason" to not be drinking when people ask! 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 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 here Please donate to our Earthchild Fundraiser - and get 30 days of community and online support - sign up link is here MORE INFO To access our website click here Please subscribe and share this podcast so we can reach more people who need our help. Thank you

Undefended Joy Choosing Willingness, Acceptance, and Faith This Holiday Season The holiday season can be joyful — and it can also be triggering. Family dynamics, social gatherings, unmet expectations, and old habits often leave us feeling tense, reactive, and searching for relief. In this episode, Lynette explores a powerful and compassionate practice she calls Undefended Joy — a way of meeting life without armour, self-protection, or resistance. Drawing on teachings from Dr. Julia DiGangi and real-life experiences, Lynette shares how willingness, acceptance, and faith can gently replace the need to escape with alcohol or other numbing behaviours. This episode is not about forcing happiness or “getting it right.” It’s about softening, staying present, and discovering that joy becomes available when we stop fighting reality. In this episode, you’ll explore: Why so many of us drink or overdo things in search of relief The difference between being undefended and being defenseless How willingness creates emotional resilience and mental fitness Why the opposite of certainty is faith How accepting difference (in ourselves and others) reduces conflict A simple question to ask when you feel triggered Why joy is not something to chase — but something that emerges when fear loosens its grip Lynette also shares a gentle invitation to support yourself through the festive season with Tribe Sober’s Festive Open House, offering free access to community support, inspiration, and live sessions. A question to reflect on: What would it look like to meet this moment — just as it is — undefended and willing?   🎄 Tribe Sober Festive Open House For the first time ever, Tribe Sober is opening its doors for a Festive Open House from 21 December to 2 January. It’s completely free and gives you a chance to sample: Daily inspiration Community support Live Zoom sessions Practical tools for staying sober and grounded over the holidays 👉 Visit tribesober.com, sign up for monthly membership, and use the coupon code OpenHouse12 If you need help, you can also email mon@tribesober.com  

My guest this week is  couples therapist Zach Brittle who is based in Seattle  I was able to pick his brain about that very common question we hear from some of our members – How can I quit when my partner drinks?   In this episode:- Zach's drinking escalated during COVID lockdown—he felt depressed and family relationships were under strain. He reached that point that many of us get to – his “not this" moment as we call it in Tribe Sober He approached a sober friend, Dave, who became his sponsor and helped him to work the 12 steps He only attended a few in-person AA meetings but actually found a South African online meeting that became his home group – so he has a soft spot for us here in SA He quit alcohol quickly and without too much trouble, but deeper emotional recovery took much longer. Zach stressed the difference between quitting drinking and being sober. His marriage had involved heavy shared drinking and his wife had been his drinking buddy But after he got sober, his wife began to drink more and had her own recovery journey to tackle Their 15-year-old daughter also “spun out” as the family system recalibrated Family members are now all healthy and connected I loved Zach's analogy as a family being like a child mobile – hold one piece steady and the other pieces wobble – how true Zach had some great advice for partners struggling with a drinker who won’t change: Take care of yourself first — get grounded and stable. Build your “healthy place” and invite your partner into it. You can’t decide their behaviour, but you can decide what works for you. Early sobriety is fragile — ignore comments like “you’re boring.” Focus on your own survival. Zach's Top Benefits of Sobriety Feels like an adult for the first time in his life. Sleep transformed — falls asleep naturally, sleeps through, wakes refreshed. Clear mind & emotional stability — no hedging, hiding, or dodging. Better marriage — calmer, more intimate, more predictable. Massive financial savings — used to spend ~$12k/year on bar tabs. Advice for Anyone Struggling Ask yourself: “Am I ready?” If yes, do the work: find community, a sponsor, a meeting, a book, a mentor. The work isn’t quitting alcohol — it’s understanding yourself and building emotional sobriety. Zach’s Podcast & Work Hosts Marriage Therapy Radio — weekly episodes with real couples. Has published books and has a new one coming in 2027 on relational recovery. Works mostly in person in Seattle but does some online work. Zach Brittle is his website More Info   Tribe Sober 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 janet@tribesober.com. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com. to join our mailing list click HERE    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).  

In this episode, Lynette shares a deeply personal story from her early sobriety and offers powerful insights on how to navigate the holiday season alcohol-free. From understanding your emotional triggers to anchoring into your Sage energy, Lynette guides you through practical and heart-centered ways to stay grounded, proud, and connected during a time that can feel overwhelming.   You’ll also hear the story of Anna, a woman who created her first joyful alcohol-free holiday through intention, structure, and emotional leadership — a journey that mirrors what’s possible for all of us.   Whether this is your first sober Christmas or your tenth, this episode will help you walk into the holiday season with clarity, confidence, and compassion for yourself.   🎄 Want more support? Join Lynette on 10 December at 5pm SA time for a gentle, practical masterclass on navigating the holidays alcohol-free. Email lynette@llrcoaching.com or mon@tribesober.com for details.

My guest this week is a psychotherapist Dr Ginny who has had her own struggles with alcohol and food addiction. Dr Ginny had a long history of drinking - since college Like many of us she was “High-functioning” — working as a director for a non profit Drinking + emotional eating became her escape Hit crisis point at 55: inflammation, pre-diabetic, struggling to walk Realised she was heading toward chronic illness — and possibly a nursing home 🍷 Drinking & Denial Told herself it was “self-care” Rationalised with rules (“only weekends”, “never a bottle... then more”) Depended on wine to soothe stress, numb emotions Felt ashamed, trapped, out of alignment with her values Emotional crash cycle: regret → resolve → repeat “She would say every morning, ‘I won’t do it tonight,’ and by the end of the day I wanted it again.” 💡 Turning Point Came when she worked in a nursing-home and many patients her age Realised alcohol + ultra-processed food = metabolic decline Fear of losing mobility + independence Began exploring science-based nutrition and alcohol-free living Joined Annie Grace’s work early & became a coach 🥗 Healing Through Nutrition Quit drinking and ultra-processed foods together Focus on abundant, nutritious whole foods Massive improvement in: Inflammation Sleep Weight (lost 60 lbs naturally) Pre-diabetes reversed Mental clarity + emotional calm 📚 Her Program Slender for Good Science-based nutrition & mindset work Focus on adding nourishment, not restriction Works especially well for women in midlife & recovery Book: Slender for Good After 50 🌐 Where to Find Her Website: slenderforgood.com Works with clients worldwide via Zoom If Dr Ginny inspired you to avoid that metabolic decline she spoke of then why not buy her book “Slender for Good” and sign up for a Tribe Sober membership. On December 1st we open our Annual Fundraiser for Earthchild –  make a small donation to this very good cause and in exchange you’ll get a month of support. Just go to tribesober.com and click on the Earthchild Banner…  

🦋 Episode 6 — Becoming the Butterfly In this final episode of the Butterfly Series, we close the loop on your transformation journey — from your Not This moment all the way to stepping into the new chapter of your life. This episode is all about decisions: How to make them, how to stop living in the “miserable maybe,” and how to choose your future self with clarity and power. In this episode: ✨ The final stage of metamorphosis — choosing to fly ✨ Decisions ahead of time (especially for the holiday season) ✨ What “decision debt” is and how it keeps you stuck ✨ A simple 2-step tool to evaluate any decision ✨ Why sobriety is one big decision supported by many small ones ✨ How to step into 2026 feeling empowered and intentional 🎧 A Key Reflection From This Episode: “Indecision is a life thief. Most people fear making the wrong choice so much that they make the worst choice of all — no choice.” You learn how to remove fear from the driver’s seat and choose from your future self, not your past self.   Special Invitations 🎄 10 December — Holiday Season Sober Support Call A live session to help you navigate triggers, social pressure, and emotional landmines during the holidays. For more information email lynette@llrcoaching.com 🚀 Accelerate Your Sobriety — a Tribe Sober Program Start 2026 feeling clear, strong, and alcohol-free. Register here: https://www.tribesober.com/accelerate-2/ Work with Me For private coaching, PQ mentorship, or the Path to Purpose programs: 📩 lynette@llrcoaching.com   Music Intro/Outro: “Remember” by Sutherland (used with permission)   🦋 Closing Note Thank you for walking the Butterfly Path with me. This may be the final episode — but it’s truly just your beginning. Freedom is your beautiful name.

Show Notes – Episode 5: Mastering Uncertainty — Learning to Fly When the Wind Changes Series: Becoming the Butterfly – A Tribe Sober Mini-Series Theme: Emotional Power, Uncertainty & Self-Leadership Music: “Remember” by Sutherland 🎵 🦋 Episode Summary In this pivotal episode of Becoming the Butterfly, Lynette guides listeners into one of the deepest truths of transformation: You cannot become the butterfly without learning to live with uncertainty. This conversation explores how uncertainty — not alcohol — is often the real challenge on the sobriety path. With wisdom drawn from Dr. Julia DiGangi’s emotional energy work, Lynette explains that uncertainty isn’t a situation to control… it’s an energetic relationship with yourself to transform. Through stories, lived experience, and profound insights, this episode teaches you how to stop collapsing into fear, overthinking, overworking, over-busyness, and over-drinking — and instead step into self-assurance, inner steadiness, and emotional power. ✨ Key Insights & Nuggets 1️⃣ The Real Challenge Isn’t Alcohol — It’s Uncertainty We don’t fear the event… we fear how we’ll cope. Uncertainty makes the nervous system panic: racing thoughts, tight chest, shallow breath. This drives the impulse to drink, overwork, over-please or retreat. 2️⃣ Uncertainty Lives in the Self — Not in the Situation You cannot engineer life into certainty. You can only strengthen the self who meets uncertainty. This is emotional leadership. 3️⃣ Why We Overthink, Overwork, Over-Give, Over-Drink All the “overs” come from a dysfunctional relationship with certainty. Your brain is trying to create safety… but the very behaviours you use to feel safe become the behaviours that hurt you. 4️⃣ The Pain Behind the Pain: Self-Abandonment The real suffering happens when you: say yes when you mean no drink to fit in silence your truth shrink your needs seek reassurance instead of information Self-abandonment is always painful. Self-return is always powerful. 5️⃣ Becoming the Hero of Your Own Story Shift from reassurance-seeker to information-seeker: Ask once. Ask to learn. Stand inside uncertainty without collapsing. This is self-trust. This is power. 6️⃣ The French Lesson Moment The shame of “not knowing” is often self-judgment, not external judgment. Saying “I don’t know” without collapsing is emotional mastery. 7️⃣ You Don’t Need Certainty — You Need You The butterfly doesn’t wait for perfect wind. It learns to fly with the wind.   📝 Journal Prompts Where does uncertainty show up most strongly for me? What “over” behaviours do I use to avoid it? How do I abandon myself when I feel unsure? What would it look like to be an information seeker? Where can I practice saying “I don’t know” with compassion?   🌿 Community Is Not for Reassurance — It’s for Wisdom Tribe Sober is a knowledge circle. A place to learn, share honestly, and rise together — especially inside Accelerate.   ⚡ Accelerate Your Sobriety — Free Webinar Invitation 2026 is around the corner. If you want to start the new year grounded, confident, and free… join us for our free webinar this Sunday where Lynette and Janet introduce the brand new 6-week Accelerate Program. 👉 Register here: https://tribesober.mykajabi.com/stop-drinking-webinar This program is for you if you want to: build sober momentum feel emotionally powerful create habits that hold rise beyond uncertainty reconnect with your Future Self 🎧 Credits Host: Lynette Le Roux Series: Becoming the Butterfly – Tribe Sober Podcast Music: “Remember” by Sutherland Connect: lynette@llrcoaching.com | tribesober.com

🎙 Episode 4 – Building Your Power Pattern: Creating the House You Want to Live In A Tribe Sober × Lynette Le Roux Mini-Series — “Becoming the Butterfly” Music: “Remember” by Sutherland |   🦋 Episode Summary In this fourth episode of Becoming the Butterfly, Lynette returns from the Tribe Sober 10-year celebration in Bali, filled with gratitude, inspiration, and connection. She reflects on Triber Sober members sharing their own Power Pattern—a personal mantra or energetic blueprint that helps hold them steady when life feels hard. From “Too blessed to be stressed” to “There’s only ever one Day One,” to “Choose your hard”, these mantras became the foundation for a deeper teaching about how to rebuild the inner home of the mind. Drawing on the work of Dr. Julia DiGangi, Lynette explains how the brain predicts safety through familiar patterns—and how recovery means gently interrupting the old sequence (“long day → wine → regret”) and installing a new one (“long day → breathe → rest → peace”). Through simple, sensory Power Actions, Lynette invites you to build your own Power Pattern—your new emotional house filled with light, space, and freedom.   ✨ In This Episode A heartfelt reflection from Bali Why your brain keeps choosing “apple, apple, apple” — and how to switch it to “apple, apple, pineapple” The “house you live in” metaphor for rebuilding your inner world How to design your Power Pattern — a mantra that feels like home in your body Everyday examples of replacing old alcohol cues with new rituals Why repetition redecorates the brain — and how to make calm your new familiar Journal prompts to help you create your own Power Pattern 🪶 Listener Reflection Prompts 1️⃣ What pattern feels most familiar after a long day? 2️⃣ What new pattern would feel like home in my body? 3️⃣ What sentence helps me remember who I am when life feels hard? 4️⃣ Complete: “I am the butterfly emerging, and freedom is my beautiful name because…”   💡 Takeaway Quote “Your Power Pattern is the house you live in. Build it with intention, fill it with peace, and you’ll never want to move back into the old one again.”   💌 Invitation 2026 is around the corner, and if you want to start the new year feeling fabulous, join Lynette and Janet for the free Tribe Sober Webinar on 16 November. They’ll introduce the brand-new six-week Accelerate Program — designed to help you build momentum, confidence, and joy as you keep growing your wings. 👉 For more info, visit www.tribesober.com or email lynette@llrcoaching.com.

Episode 3 — Breaking the Sound Barrier: Living at the Edge A Tribe Sober × Lynette Le Roux mini-series Music: “Remember” by Sutherland  |  Length: ≈ 18 min   🦋 Episode Summary Recorded on the morning Lynette set off for Bali to co-host Tribe Sober’s 10-year celebration, this episode explores how every real transformation passes through turbulence.  From Brooke Castillo’s “currency of growth” to Phil Stutz’s “doorway of pain,” from Julia DiGangi’s edge of emotional power to the Positive Intelligence truth that we need to grow our mental six pack—each teacher reveals that the edge is not our enemy. Through her personal story of “surfing the urge,” Lynette shows how to stop taking the edge off and instead expand your edge—to move through fear like Chuck Yeager breaking the sound barrier and to emerge, like the butterfly, into calm air and new freedom.   ✨ What You’ll Learn Why discomfort is the currency of growth How to use Phil Stutz’s Reversal of Desire—“Bring it on”—to walk through pain now, not later How Julia DiGangi’s Edge of Emotional Power expands your capacity for energy and balance How Positive Intelligence helps you grow your mental six pack The Three F’s practice: Feel it → Feed it → Focus forward The dramatic true story of Chuck Yeager’s sonic-boom breakthrough as a metaphor for personal freedom How to turn the thought “I need to take the edge off” into “I’m expanding my edge and growing my wings.” 🧭 Reflection & Practice Try this: 1️⃣ Pause before the old habit or coping behaviour. 2️⃣ Breathe and whisper, “This is the edge.” 3️⃣ Feel it. Feed it. Focus forward. 4️⃣ Repeat the thought: I’m expanding my edge. I’m growing my wings.   Journal Prompts: Where am I trying to take the edge off instead of listening to what the edge wants to teach me? Dear Edge (or Dear Urge), what would you have me know?

Becoming the Butterfly — Episode 2: Visioning the Butterfly Crossing the River of Change   Series: A 6-part Tribe Sober x Lynette Le Roux mini-series Host: Lynette Le Roux Music: “Remember” by Sutherland — used with permission   Episode summary   From the Not This awakening to the imaginal becoming: Lynette maps how Brooke Castillo’s Model (C→T→F→A→R) meets the butterfly’s cocoon. You’ll practice creating from your future self, activating “imaginal cells” of new thoughts and feelings to shape different actions and results.   What you’ll learn The cocoon as the river of change where the old dissolves and new wings form How thoughts (the “imaginal cells”) create feelings → actions → results A practical way to think from your future self instead of your past   Reflection & practice Write two Models: (1) Old Self and (2) Imaginal/Future Self Practice the new feeling (from your future self model) for one minute daily this week   Timestamps (optional) 00:00 — Opening: “Remember” (Sutherland) 00:44 — Welcome & recap 01:45 — Cocoon & imaginal cells 02:22 — The Model explained 06:38— Wine example (two realities, one bottle) 08:30 — River of change (a.k.a. “river of misery”) 09:56 — Future-self visioning practice 12:45 — Revisit your Why List 13:49 — Two-model journaling + daily feeling rep 16:37— Wisdom Echoes 17:18 — Call to action & teaser for Ep 3 18:08 — Outro: “Remember” (reprise) Links Tribe Sober: https://tribesober.com Email Lynette: lynette@llrcoaching.com Call to action If you’d like help with your Models or crafting your future-self vision, email lynette@llrcoaching.com and let’s start a conversation. Credits Host & writer: Lynette Le Roux Collaboration: Tribe Sober Music: “Remember” by Sutherland (used with permission)  

Butterfly series: Episode 1 “Not This — The Moment the Butterfly Knows”   Series: Becoming the Butterfly (6-part mini-series with Tribe Sober & Janet Gourand) Host: Lynette Le Roux Music: “Remember” by Sutherland (used with permission)   Episode summary Lynette opens the series with the tender, catalytic moment of “Not This”—the quiet inner knowing that your current life no longer fits. Through the butterfly metaphor, mindfulness (Ellen Langer), and Positive Intelligence, she invites you to notice where your own wings are beginning to stir.   What you’ll learn Why a Not This moment is both painful and sacred How surrender (the cocoon) precedes transformation A gentle mindfulness lens: “the simple act of noticing new things” A reflection prompt to begin moving from awareness to change   Reflection prompt   Journal: “I don’t know exactly what’s next, but I know… not this.” Then ask: “If not this, what feels lighter, truer, more alive?”   Timestamps 00:00 — Opening music: “Remember” (Sutherland) 00:44 — Series intro & collaboration with Tribe Sober 03:52 — Lynette’s story: the Not This moment 07:23 — Teaching: Mindfulness in transformation (Ellen Langer) 09:34 — Reflection & call to action 10:47 — What’s next in the series + how to connect 13:25 — Outro music: “Remember” (reprise)   Resources & links Tribe Sober — community, challenges, and support: tribesober.com Email Lynette — coaching & programs: lynette@llrcoaching.com   Teaser — Episode 2 Turning Not This into a clear vision: Lynette introduces the cognitive tool that changed her life and how to cross the “river of misery” with compassion and practice.   Credits Host & writer: Lynette Le Roux Collaboration: Tribe Sober & Janet Gourand Music: “Remember” by Sutherland (used with permission)  

My guest this week is a very special member of our Tribe Sober Team I first met Lynette LeRoux when she came to one of our workshops more than 8 years ago She was in a dark place back then but the workshop was the catalyst she needed to change everything Lynette has been transforming and enriching her life for the last 8 years – she’s found her passion and qualified as a Coach and for the last 3 years she has been working for Tribe Sober as a Coach In this episode Lynette first tasted alcohol at the tender age of 9 – she’d got hold of some tiny bottles of whisky and brandy which she kept near her bed.  She would take a sip when she went to bed as it comforted her Going off to boarding school at the age of 5 left her with lingering feelings of isolation – a feeling that those little sips chased away. As she reflects back she realises it was a way to feel nurtured and held She didn’t drink much in her teens but in her 20’s she met a guy who loved his whisky and she began to drink regularly Lynette had never really felt comfortable in her own skin so alcohol helped her to socialise Her relationship deteriorated due to her partners drunken rages and he left her when she was pregnant She coped well over the next few years and began to develop her career The usual after work drinks culture prevailed and Lynette fell back into her old patterns She would drink excessively at the weekends as well as after work sometimes Like many of us she would resolve to stop or cut down but nothing really changed Then she met her current husband who hardly drinks at all He thought she drank too much so she tried hard to make a change She managed some sober stretches but as she got into her 40’s the alcohol came back into her life Even though she was drinking Lynette tried a lot self development programs during this period Looking back she realises that she never tried to integrate her learnings into her daily life If we don’t apply the learnings then the courses are really a waste of time and nothing will change As she moved into her 50’s Lynette became more dependent on alcohol She felt she was losing connection with her husband and her friends Always looking for the quick fix she decided to study plant medicine As part of Lynette’s ongoing odyssey for a quick cure for her problems she came across our one day workshop She attended the workshop but true to form she never really engaged After the workshop she didn’t apply the tools or connect via the chatgroups So nothing really changed and three months after the workshop she hit her rock bottom Driving to work and struggling with an awful hangover she had a “not this” moment Followed by a “if not this then what?” moment Out of desperation she looked at her Tribe Sober workshop notes and decided to reconnect Lynette went to the coffee meetup and engaged on the WhatsApp group After reading other peoples messages for a while she decided to reach out She posted a message that she felt really low Another member explained that she felt that way because her brain was recalibrating and healing This really resonated with Lynette and became her mantra She began to study coaching and started to see that a different way of life was possible As Lynette has been coached herself and has coached many people I asked her to explain why coaching is so valuable She explained that coaching helps us to get perspective on our life and our mind Coaching enables a growth mindset as we move towards our future self We talked about the benefits she has gained from 5 years of sobriety The biggest benefit for Lynette was reconnecting with herself and then developing her passion for coaching She’s learned so much about her beautiful brain and she’s learned how to feel She’s learned that emotional pain is a sign of growth and she must learn to get comfortable with being uncomfortable That's a lesson she’s taught us all here at Tribe Sober We agreed that there is so much more to recovery than “not drinking” As Lynette said tha's just 10% of the work – and we will never thrive in sobriety if we don’t tackle the other 90% We talked about anhedonia which is the low mood that sometimes hits us in early sobriety For more on dealing anhedonia check out Lynette’s video on our you tube channel and the Tribe Sober podcast interview with Dr Loretta Breuning, episode 55 on Apple Podcasts We talked about the Path to Purpose which is Lynette's membership program We discussed the synergy between Tribe Sober and Path to Purpose memberships and our plans to bring them closer More Info MASTERCLASS with Ann Dowsett Johnston in Cape Town on 9th November For more info click HERE   Tribe Sober 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 janet@tribesober.com. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com. to join our mailing list click HERE    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).

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 click here 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. Go to her website annsdowsettjohnston.com for more info  Ann will also be facilitating a South African writing retreat during week commencing 25th November – more info on that HERE Ann now has more than 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 janet@tribesober.com. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.   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.

On last weeks podcast I talked you through the Breaking Free course in detail so do have a listen if you missed it I recently hosted a discussion on Zoom with four Breaking Free graduates which will give you a real insight into the results that people are getting… You’ll hear from Grania and Helen who did the course last year and then you’ll hear from Lynne and Lori who have just completed the latest program… On the podcast you'll hear the soundtrack from that discussion So if you want to be sure of a place on the next BF program which kicks off on 11th May then please sign up today as places are filling up fast You can sign up for Breaking Free 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 janet@tribesober.com. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.   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 3-month Breaking Free program which we run just three 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 You'll also be invited to several Zoom meetings every week 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 take a deep dive into psychology, biology and neuroscience - a 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 Monica who will explain how everything work and help you with any tech issues Mid-way through the 3 month program you'll have a session with Coach Darren to review learnings so far A final 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. (we can send you a recording if  you can't make it) 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 janet@tribesober.com. If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.   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).  

In this inspiring episode, Janet talks with Sarah, known online as the “Sober Sherpa”, about her journey from teenage drinking, to a “work hard, play hard” corporate lifestyle, to finally embracing the freedom of sobriety. Sarah shares how the COVID lockdown became a turning point, helping her finally step away from alcohol after years of trying to moderate. She opens up about the tools that helped her succeed, the unexpected benefits of life without booze, and how she’s now using her passion for adventure to help others in their recovery through the Sober Adventure Collective. In this episode:- How Sarah’s drinking started young and became tied to her identity and success The moment she realized her drinking could cost her the career she’d worked so hard to build How an online 12-week recovery program and “This Naked Mind” changed her perspective on alcohol The surprising emotional freedom and confidence that came with sobriety Why adding new passions and connections is just as important as removing alcohol How the Sober Adventure Collective helps people heal through nature, movement, and connection Why helping others in recovery has become one of the most meaningful parts of her journey Resources and Links Follow Sarah on Instagram: @thesobersherpa Grab the Epic Speakers Summit recordings: www.thesobersherpa.com Book recommendation: This Naked Mind by Annie Grace Join Tribe Sober's FREE 7 day Bootcamp (7-14th September) via this link 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 janet@tribesober.com If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email janet@tribesober.com 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 (Tribe Sober) 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).