All Episodes

Ep. 176: The One Habit Change That Makes Quitting Drinking Easier

Ep. 175: The Sobriety Reset You Didn’t Know You Needed w/ Heather Pennell

Ep. 174: Sober Sex, Parenting, and Mom Wine Culture w/ Stefanie Wilder-Taylor & Casey McGuire Davidson

Ep. 173: The Truth About Long-Term Sobriety Nobody Talks About

Ep. 172: The Truth About Being “Cali Sober” w/ Adriana Cavallo

Ep. 171: Feel Bored After Quitting Drinking? Here’s Why (and How to Fix It)

Ep. 170: Healing Your Relationship with Alcohol AND Food w/ Lindsay Sparks

Ep. 169: Stop White-Knuckling Sobriety: 6 Ways to Make It Feel Natural

Ep. 168: She Quit Alcohol, Weed, and Cigarettes… Here’s What Happened (w/ Jessi Hartnett)

Ep. 167: When You Quit Drinking… But Your Partner Doesn’t

Ep. 166: Narcissists, Alcohol, and Waking Up w/ Jill McKnight

Ep. 165: Why You Can’t Seem to Stay Alcohol-Free

Ep. 164: The Second Act: Reinventing Your Life After Alcohol w/ Melissa McGowan (The Sober New Yorker)

Ep. 163: The Truth About Alcohol During Perimenopause (No One Told Us This)

Ep. 162: When the Wine Mom Gets Sober w/ Stefanie Wilder-Taylor

Ep. 161: Why I Quit Weed (from Cali Sober to Fully Sober)

Ep. 160: The Emotional Work Most Men Avoid in Sobriety w/ Matt Salis

Ep. 159: What Happens in the First 100 Days of Quitting Drinking

Episode 158: Reinventing Yourself After Alcohol with Amy Mashburn

Ep. 157: Is It Time to Quit Drinking?

Ep. 156: A Healthier Alternative to Alcohol? Kava 101 w/ Morgan Smith

Ep. 155: The Shift That Makes Ditching Alcohol Feel Easy (How to Quit Drinking Without Willpower)

Ep. 154: What Happens to Your Body in the First 10 Days Without Alcohol

Ep. 153: Hit Your 2026 Goals by Ditching Alcohol

Ep. 152: Your First Sober Christmas: What No One Tells You

Ep. 151: Quit Drinking Without Calling Yourself an Alcoholic (ft. Suzanne Warye)

Ep. 150: How to Know If Alcohol Is a Problem, Even If You Don’t Drink Every Day

Ep. 149: Why Women are Drinking More, and Who Benefits ft. Celeste Yvonne

Ep. 148: Staying Alcohol Free on Thanksgiving: 6 Strategies That Actually Work

Ep. 147: Winter Blues and Sobriety - 5 Strategies that Actually Help

Ep. 146: Staying Motivated in Your Alcohol Free Journey

Ep. 145: From Chaos to Calm - Rediscovering Yourself After Alcohol

Ep. 144: Transfer Addiction Explained: What Happens After You Quit Drinking

Ep. 143: The One Mindset Shift That Finally Made Quitting Alcohol Easy

Ep. 142: The Science of Hangovers: What Alcohol Really Does to Your Body

Ep. 141: What I Learned Going to a Wedding 100% Sober

Ep. 140: Building Healthy Habits in Sobriety Without Diet Culture

Ep. 139: I Ditched Weed - My First Year Completely Sober

Ep. 138: Heather’s Farewell: Sobriety, Stress, and Following Your Inner Voice

Ep. 137: The First 100 Days Alcohol-Free: What Really Happens to Your Body and Mind

Ep. 136: Facing Loss Alcohol Free: How to Process Grief and Keep Moving Forward

Ep. 135: Back to Day 1: How my Alcohol Free Journey Began

Ep. 134: Alcohol-Free Routines That Actually Work (Even When You’re Busy)

Ep. 133: Navigating Divorce Without Alcohol: Rebuilding Trust in Yourself

Ep. 132: Finding Your People: How Community Transforms Sobriety

Ep. 131: Sober Milestones Explained: 30, 60, and 90 Days Without Alcohol

Ep. 130: Why You Don’t Need to Hit Rock Bottom to Quit Drinking

Ep. 129: Sobriety and Emotional Labor: Protecting Your Peace Without the Guilt

Ep. 128: What Happens to Your Body in the First 10 Days Without Alcohol

Ep. 127: Stress Doesn’t Deserve a Drink

Ep. 126: Why You Use Alcohol to Cope (and What to Do Instead)

Ep.125: Being Alcohol Free Is a Quiet Rebellion

Ep. 124: The Truth About Gray Area Drinking

Ep. 123: The Mindset Shift That Changes Everything - Radical Acceptance

Ep. 122: Drinking in Your 40s? Here’s What It’s Doing to Your Body

Ep. 121: Ten Things to Do Instead of Drinking (That Actually Work)

Ep. 120: The Power of a 30 Day Alcohol Break

Ep. 119: Sober Summer Survival Guide

Ep. 118: The Mindset That Helped Me Finally Quit Drinking for Good

Ep. 117: Dry Drunk Warning Signs: Are You Doing the Work?

Ep. 116: Quick Wins for a Full Alcohol Free Life

Ep. 115: You’re Not Broken. You’re Recalibrating

Ep. 114: Afraid to Tell People You’re Not Drinking? Listen to This

Ep. 113: How Alcohol Affects Your Sleep and Hormones

Ep. 112: Rethinking Relaxation: Unwinding Without Alcohol

Ep. 111: Burnout Happens - Here’s How to Come Back

Ep. 110: Cravings Explained: What’s Actually Happening

Ep. 109: Finding the Joy in your Alcohol-Free Life Again

Ep. 108: Starting Over Isn’t Failure — It’s Strength

Ep. 107: Coping with Anxiety After Quitting Drinking - 4 Unexpected Tools

Ep. 106: Learning to Adult (Again) in Your Alcohol Free Life

Ep. 105: What Happens When You Don’t Drink for 30 Days?

Ep. 104: Why You Feel So Much After Quitting Drinking

Ep. 103: The Truth About Gray Area Drinking

Ep. 102: It's my Birthday!! What I'm Holding Onto and Letting Go in my 46th Year

Ep. 101: Reflections After 4 Years Alcohol-Free (Heather’s 4 Year Soberversary!!)

Ep. 100: This One Mindset Shift Will Make Sobriety Easier

Ep. 99: How Alcohol Affects Your Brain (and How to Heal It)

Ep. 98: Ditching Alcohol Helped Me Find Myself

Ep. 97: Am I Boring Now That I Don’t Drink?

Ep. 96: Boost Your Alcohol-Free Mindset Instantly

Ep. 95: How to Stay Alcohol Free When Life Gets Messy

Ep. 94: Why Spring is Perfect for an Alcohol-Free Reset

Ep. 93: The Mindset Shift You Need for Long-Term Alcohol-Free Success

Ep. 92: Your Guide to an Alcohol Free St. Patrick’s Day

Ep. 91: The Caregiver Burnout Cycle: Why Alcohol Isn’t the Answer

Ep. 90: How Journaling Transforms Your Alcohol Free Journey

Ep. 89: Why Quitting Drinking is the Ultimate Confidence Boost

Ep. 88: Drinking to Relax? Here’s What’s Actually Happening

Ep. 87: Drinking in Your 40s? Here’s What It’s Doing to Your Body

Ep. 86: Ditch the Guilt on Your Alcohol Free Journey and Embrace the Growth

Ep. 85: Alcohol-Free Living Made Easier: The Power of Habit Hacking

Ep. 84: How to Talk to Your Teen About Alcohol (Without the Awkwardness)

Ep. 83: Finding Joy on Your Alcohol Free Journey

Ep. 82: Radical Acceptance: The Mindset Shift That Changes Everything

Ep. 81: Wine O'Clock Exposed: Break the Cycle

Ep. 80 - Creating the Mindset of a Non-Drinker

Ep. 79: How Giving Up Alcohol Transforms Your Health

Ep. 78: Why Quitting Drinking Feels Hard—and Why It’s Worth It

Ep. 77: Rethinking Relaxation: Unwinding Without Alcohol

Ep. 76: Redefining Friendship Without Alcohol

Ep. 75: Five Tips to Rock Your Alcohol-Free Journey

Ep. 74 - From Happy Hour to Happiness: Building Better Rituals

Ep. 73: Make 2025 Your Year of Alcohol-Free Transformation

Ep. 72: What Happens When You Quit Alcohol for 100 Days?

Ep. 71: Survive the Holidays Alcohol-Free: Tips That Actually Work

Ep. 70: How to Stay Motivated on Your Alcohol-Free Journey

Ep. 69: The Healing Power of Nature in Sobriety w/ Your Sober Pal - Laura Van Antwerp

Ep. 68: Breaking the Shame Cycle on Your Alcohol Free Journey

Ep. 67: From Hangovers to High Performance

Ep. 66: Ditch Alcohol and Heal Your Gut

Ep. 65: Stress Less, Stay Sober: Strategies That Work

Ep. 64: Why Willpower Isn't Enough

Ep. 63: ADHD and Alcohol

Ep. 62: The Number One Way to BEAT Your Alcohol Cravings

Ep. 61: Higher Power, Your Way: Unlocking Spirituality in Your Alcohol-Free Journey

Ep. 60: A Day in the Life Alcohol-Free: Creating Effective Routines

Ep. 59: Small Habits, Big Impact: Why Alcohol-Free Living Starts in the Bedroom

Ep. 58: Understanding and Reconstructing Habit Loops in Your Alcohol-Free Journey

Ep. 57: Finding Joy in Alcohol-Free Weekends: Strategies and Tips

Ep. 56: Four Reasons Why Going Alcohol-Free is the Best Choice I Made

Ep. 55: Letting Go of Rescue Mode - Healing Codependency in Sobriety

Ep. 54: Why One Drink is Too Many: The Real Deal on Moderation

Ep. 53: Chasing the Buzz - How Dopamine Fuels Addiction

Ep. 52: The Mindset Hacks That Make Staying Alcohol Free Feel Easy

Ep. 51: Conquering People Pleasing in Your Alcohol Free Life

Ep. 50: Transforming Boredom into Purpose in Your Alcohol Free Journey

Ep. 49: Five Daily Habits to Support Your Alcohol Free Journey

Ep. 48: Stop Waiting for a Rock Bottom

Ep. 47: The Hidden Link Between Control and Alcohol

Ep. 46: Overcoming Fear and Failure: Secrets to Alcohol-Free Success

Ep. 45: Understanding Post-Acute Withdrawal Syndrome (PAWS)

Ep. 44: From Self-Doubt to 7 Months Alcohol-Free – Kyle’s Journey

Ep. 43: From Fear to Freedom – Mastering Change Without Drinking

Ep. 42: Three Strategies to Beat Alcohol Cravings

Ep. 41 - 4 Strategies to Rediscover Your Alcohol-Free Self

Ep. 40 - The Real Reason Sobriety Isn’t Giving You the Quick Fix You Were Promised

Ep. 39 The Surprising Health Risks of Just One Drink—What Big Alcohol Doesn’t Want You to Know

Ep. 38: Why do you always want to drink in between 3 and 7? -- The Witching Hour Explained

Managing Stress without Alcohol // Replay

The Buzz: Understanding Alcohol's Effects and Healthy Alternatives // Replay

Surviving Sober: Feeling Your Feelings // Replay

Ep. 37: Five Tips for Your Alcohol-Free Journey

Ep. 36: Coping with Anxiety and Fear Without Alcohol - Q&A Part 2

Ep. 35 - Amends & Forgiveness on Your Alcohol Free Journey: Listener Q&A

Ep. 34 - What is Emotional Sobriety?

Ep. 33: Rituals of Self-Connection in Your Alcohol Free Journey

Ep. 32: Becoming Your Best Self Without Alcohol

Ep. 31: Quieting the Urge -- Meditation & Your Alcohol Free Journey

Ep. 30: Traveling without Alcohol

Ep. 29: Drinking Self? Are you there?

Ep. 28: Overcoming the Inner Critic in Your Alcohol Free Life

Ep. 27 Creating a Joyful, Alcohol-Free Life with Sarah Rusbatch

Ep. 26: What’s in your Sober Toolbox?

Ep. 25: Heather is THREE YEARS Alcohol Free

Ep. 24: But, Am I an Alcoholic?

Ep. 23: Who am I Without Alcohol?

Ep. 22: Grieving Your Drinking Self

Ep. 21: Grieving While Staying Alcohol-Free

Ep. 20: Boundaries in Your Alcohol Free Journey

Ep. 19: Sober Together - Quitting Drinking with your Spouse

Ep. 18 - The Buzz: Understanding Alcohol's Effects and Healthy Alternatives

Ep. 17 - Socializing without Alcohol

Ep. 16: Managing Cravings On Your Alcohol-Free Journey

Ep. 15: Trauma Awareness in Your Alcohol Free Life

Ep. 14: Managing Boredom in Your Alcohol-Free Journey

Ep. 13: Journaling to Support Your Alcohol Free Journey

Ep. 12: Ditch the GUILT from your Drinking Days

Ep. 11: Redefining Your Values in your Alcohol-Free Life

Ep. 10 - The Mindset of a Non-Drinker

Ep. 9: Managing Stress without Alcohol

Ep. 8: Healthy Communication in your Alcohol-Free Life

BONUS Episode: A 30 Day Break from Alcohol is the PERFECT START

Ep. 7: Manifesting your Alcohol Free 2024

Ep. 6: Routines in Your Alcohol Free Life

Ep. 5: Alcohol Free Holidays: Tips & Experiences

Ep. 4: Understanding Your Alcohol-Free Journey - Tracking Days and Beyond

Ep.3: Understanding the Relationship Between Sex, Hormones, and Sobriety

Ep.2: Alcohol in the MLM Lifestyle - A Cautionary Tale

Ep.1: Surviving Sober: Feeling Your Feelings

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