The No More Wasted Days Podcast

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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