The Sober Docs

Dr. Kali Theis introduces “gray area drinking,” describing it as the space between casual social drinking and severe dependence where many high-functioning, successful women quietly struggle. She explains how alcohol misuse exists on a spectrum, why gray area drinking often goes unnoticed, and how it can show up as mental preoccupation, difficulty stopping after one drink, using alcohol as the default way to decompress, and feeling guilt or inner conflict despite outward success. She discusses cultural normalization of alcohol, stress and responsibility load on women, alcohol’s effects on sleep, anxiety, mood, and the Surgeon General’s link to seven cancers, and challenges the myth that change requires “rock bottom.” She outlines benefits of stepping away from alcohol and suggests observing patterns, trying a 30–60 day break, and seeking support through therapy, coaching, groups, or alcohol-free communities.00:00 Welcome and Topic01:59 Defining Gray Area03:38 High Functioning Struggle04:57 Why Women End Up Here07:05 Signs Your'e in Gray09:14 Myth of Rock Bottom10:20 Benefits of Quitting11:06 How to Get Help13:32 Final Thoughts and ResourcesYou can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

Confused about whether you need detox, rehab, AA, or coaching to quit drinking? This episode breaks down the real differences so you can choose the support that fits you.If you’ve been thinking about quitting alcohol but feel overwhelmed by all the recovery options, this episode will help you understand where to start. Dr. Kali Theis breaks down the most common pathways to sobriety—including detox, inpatient rehab, outpatient rehab, recovery centers, Alcoholics Anonymous, and coaching—so you can understand what each one actually does and who it helps most.You’ll learn why detox focuses on physical safety, how rehab addresses the emotional and behavioral side of addiction, and why many people benefit from ongoing support after formal treatment. Dr. Theis also explains why recovery isn’t one-size-fits-all and why high-functioning professionals—especially women—often need different types of support to stay sober.Most importantly, she highlights the missing piece many programs overlook: learning how to manage stress, regulate emotions, rebuild confidence, and create a life you don’t want to escape from.If you’re wondering what kind of help you might need to stop drinking, this episode offers a clear starting point.Timestamps    •    00:00 Intro    •    00:45 Why recovery options feel confusing    •    01:10 What alcohol detox actually does (and who needs it)    •    03:00 Rehab explained: inpatient vs outpatient    •    05:00 Why many high-achieving women benefit from inpatient treatment    •    05:20 What recovery centers do after rehab    •    06:15 Alcoholics Anonymous: what it offers and why it works for many    •    07:15 Why AA isn’t the only path to recovery    •    07:50 How to decide which level of support you need    •    08:50 The missing piece in many recovery programs    •    09:40 Where coaching and mindset work fit in    •    10:00 Final encouragement and where to connectTakeaways    •    Detox focuses on physical safety during alcohol withdrawal but doesn’t treat the underlying addiction.    •    Rehab addresses the psychological and behavioral drivers of drinking through therapy, education, and coping skills.    •    Recovery centers and sober living environments help bridge the gap between treatment and real life.    •    AA provides free peer support and community, but recovery paths vary and not everyone resonates with it.    •    Long-term sobriety often requires learning new skills: emotional regulation, stress management, habit change, and confidence rebuilding.You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

Winter in healthcare is brutal—this episode shares practical, sober tools to get through it without burning out or picking up a drink.Winter in healthcare brings longer shifts, heavier patient loads, staffing shortages, and emotional exhaustion—all while personal stress runs higher than usual. In this solo episode, Dr. Kali Theis speaks directly to healthcare professionals navigating sobriety during the most demanding season of the year. She breaks down why winter intensifies cravings, how alcohol falsely promises “relief,” and what actually helps when exhaustion and overwhelm peak. Drawing from her own experience as a pediatrician in recovery, Kali shares seven concrete, realistic strategies to protect sobriety during flu season and the holidays—from building transition rituals after shifts to lowering expectations at home and prioritizing sleep. This episode is for clinicians who feel stretched thin, isolated, and tempted to numb out, but still want to show up clear-headed for their patients and themselves. The takeaway is simple and powerful: relief doesn’t come from alcohol—it comes from care, boundaries, connection, and rest.Timestamps•00:00 Intro: Winter in healthcare and sobriety•01:00 Why winter stress fuels cravings•01:30 Kali’s personal story of choosing relief over alcohol•03:20 Tip #1: Name your stress instead of numbing it•04:20 Tip #2: Create a post-shift transition ritual•05:45 Tip #3: Protect sleep like a prescription•07:20 Tip #4: Build a micro community of support•08:15 Tip #5: Lower the bar on non-essentials•09:50 Tip #6: Choose nourishment over numbing•10:35 Tip #7: Celebrate the small wins•11:15 Final encouragement + share with a coworkerTakeaways•Cravings in winter are often a signal for relief, rest, or support—not alcohol.•Simple post-shift rituals can interrupt the automatic “I deserve a drink” response.•Protecting sleep is critical for sobriety, especially during high-stress seasons.•Lowering expectations outside of work preserves energy for what truly matters.•Connection—even one safe person—can dramatically reduce relapse risk.You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

A realistic, compassionate guide to navigating holiday parties, family gatherings, and traditions without compromising your sobriety.The holiday season can be one of the hardest times to stay sober, especially in cultures where alcohol is woven into celebrations, traditions, and social expectations. In this solo episode, Dr. Kali Theis shares practical, lived-in strategies for protecting your sobriety during stressful, alcohol-heavy holidays.Drawing from her own first sober holiday experience, Kali breaks down why preparation matters more than willpower and how small choices can make a big difference. She walks through six concrete tips, including planning ahead, setting boundaries, bringing your own drink, and building new traditions that actually feel good. You’ll also learn how to spot the sneaky “I deserve it” thought pattern and why staying aligned with your values brings more peace than any drink ever could.This episode is for anyone feeling anxious about upcoming holiday events and wondering if staying sober is really possible. It is a reminder that sobriety isn’t about missing out—it’s about showing up fully and choosing yourself.Timestamps    •    00:00 Intro and why holidays are uniquely challenging in sobriety    •    00:45 Kali’s first sober holiday and handling drink pressure    •    02:00 Tip #1: Go in with a plan    •    02:45 Tip #2: Bring your own drink    •    03:15 Tip #3: Set boundaries and protect your energy    •    04:00 Tip #4: Use emotional anchors and accountability    •    05:00 Tip #5: Avoid the “I deserve it” trap    •    05:30 Tip #6: Build new, alcohol-free traditions    •    06:30 Sober holiday game plan recapTakeaways    •    Staying sober during the holidays is about preparation, not willpower.    •    Simple boundaries and rehearsed responses can reduce anxiety and pressure.    •    You always have permission to step away or leave environments that challenge your sobriety.    •    Alcohol doesn’t deliver the peace it promises—alignment with your values does.    •    New traditions can feel just as meaningful, if not more, without alcohol.You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

A practical, judgment-free guide to navigating weddings, conferences, and parties without a drink—or the anxiety.In this solo episode, Dr. Kali Theis breaks down one of the most common stressors in early sobriety: showing up to social events where alcohol feels unavoidable. From weddings to medical conferences, these environments can spark worry, people-pleasing, and rehearsed excuses. Dr. Kali shares her real experiences—including the first wedding she attended sober and a recent conference moment that required a quick boundary check—and the simple truths she learned: most people don’t care what’s in your glass, and you don’t owe anyone an explanation.She then walks through seven practical, repeatable strategies to help you feel grounded and confident at any event. If you’ve ever worried about being the “boring” one, dreaded the moment you’re offered a drink, or felt unsure how to connect without alcohol, this episode offers clear tools and compassionate perspective. You’ll leave with a game plan you can use immediately.Timestamps    •    00:00 Intro    •    01:10 The first wedding after getting sober    •    02:00 Handling drink offers at a medical conference    •    03:00 Tip 1: Keep your response simple    •    04:00 Tip 2: Hold something in your hands    •    05:00 Tip 3: Shift focus to connection    •    06:00 Tip 4: Reframing what “fun” means    •    07:00 Tip 5: Find a sober buddy    •    08:00 Tip 6: Make an exit plan    •    09:00 Tip 7: Practice makes it easier    •    10:00 Final reflections + play the tape forwardTakeaways    •    A simple “No thanks, I’m good” is enough—no explanation required.    •    Holding any drink (water, soda, mocktail) can ease social awkwardness.    •    Focusing on real conversation creates deeper connection than shared cocktails.    •    Fun doesn’t disappear in sobriety—you often enjoy more and remember everything.    •    Having support and an exit plan removes unnecessary pressure.    •    The more you practice sober socializing, the easier and more natural it becomes.Notable quotes    •    “No is a full sentence.” — Dr. Kali Theis    •    “Most people are too wrapped up in themselves to worry about what’s in your glass.” — Dr. Kali Theis    •    “Sobriety isn’t about restriction—it’s about freedom.” — Dr. Kali TheisYou can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

Learn what cravings really are, what sparks them, and how to move through them without giving in.SummaryIn this episode of The Sober Docs Podcast, Dr. Kali Theis, board-certified pediatrician and recovering alcoholic, breaks down one of the most common challenges in sobriety: alcohol cravings. She explains the science behind cravings, why they happen, and why they’re completely normal—even years into recovery. Kali shares the three main categories of triggers, a personal story about navigating her own cravings, and the practical strategies that helped her take back control. From breathing exercises to grounding techniques, distraction, and connection, this episode is packed with actionable tools to help you ride out cravings with confidence. You’ll walk away with a new perspective: cravings aren’t failures, they’re training opportunities to strengthen your sober muscles.Timestamps00:00 Introduction and framing cravings02:00 What cravings really are (the science)03:00 Triggers: stress, environment, internal states (HALT)05:00 Kali’s personal craving story07:00 Coping tools and the “craving toolbox”09:00 Movement, grounding, and breathing techniques10:00 Mindset shift: cravings as opportunities11:00 Closing thoughts and CTATakeaways-Cravings are normal and do not mean you’re weak or failing.-They peak and pass—most within about 20 minutes.-Common triggers fall into stress/emotion, environment, and HALT (hungry, angry, lonely, tired).-Having a “craving toolbox” ready makes it easier to respond in the moment.-Every time you ride out a craving, you strengthen your resilience.Notable quotes“Cravings are temporary, but your strength is long lasting.” — Dr. Kali Theis“Cravings don’t define you. What defines you is the move you make next.” — Dr. Kali Theis“Every craving is a chance to train your sober muscles.” — Dr. Kali TheisShare this episode with someone in recovery who might need encouragement, or bookmark it for when a craving hits. For more tools and coaching, follow Kali on Instagram at @thesoberdocs.You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

Dr. Cynthia Chen-Joea, Double Board Certified in Family Medicine and Obesity, CEO & Founder at Thrivation Coaching and Co-Founder at Doctor Contract Negotiation, joins the podcast to discuss what it's like to treat and coach physicians with alcoholism and substance use disorders. You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

On this episode of The Sober Doc Podcast, your host Dr Kali Theis explores the traditional and medical definitions of alcoholism and how to know if you have a problem. She shares how these definitions relate to her ultimate decision to quit and how they make apply to you more than you think. You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

On this episode of The Sober Doc Podcast, your host Dr Kali Theis shares some of the challenges faced by many women in healthcare with finding and maintaining true, authentic friendships and how this can lead to addiction and how research has shown you can use true connection to battle against isolation and alcoholism. You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

On this episode of The Sober Doc Podcast I discuss the journey I've had with my faith throughout the years and how sobriety has led my back to the church. Because if there's one thing I've learned from my medical training, it's that you can't have miracles without a little faith. You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

On this episode of The Sober Doc Podcast, I share a little about my life once I walked away from alcohol, for good. Requiring medical treatment to detox and finding a version of myself that needed to learn to listen to my body in order to avoid cravings. Listen to find how I resisted boredom and continue to find joy in both the old and new things. You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

On this episode of The Sober Doc Podcast, I walk through the mental gymnastics of admitting both out loud and to myself that I had a problem with alcoholism and desperately trying to find ways to get sober. The path to sobriety is not an easy one when the common support systems such as Alcoholics Anonymous are not a viable option. With multiple attempts at moderation and sobriety, I found myself in many relapses before finally letting go of the chains of alcohol. You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

*warning: this episode touches on suicidal ideation/intentOn this episode of The Sober Doc Podcast, I explore life after training. I walk through the process of studying, taking and failing my specialty boards, all while  battling alcohol addiction. And when all of the testing and training is finally complete, I find myself hit with the arrival fallacy that life would be better once I had finally made it. You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

On this episode of The Sober Doc Podcast, I explore my time during training as a resident physician. I walk through just a few of the challenges faced by trainees including long call shifts, exhausting work weeks, expected resiliency after difficult cases and the stigma surrounding asking for help. Ending my time in a global pandemic, these years were washed over in alcohol. You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

On this episode of The Sober Doc Podcast, I dive into my years during medical school. I share some of my deepest moments, including living alone, patient death, and not matching into residency. It's no wonder this time was tied so closely to my worsening mental health and the initiation of drinking alcohol.You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/

Hi! I'm Dr. Kali Theis, a Board Certified Pediatrician and a recovering alcoholic. Welcome to the very first episode of The Sober Doc podcast where I dive into the importance behind starting this podcast, and why it seems so much to me.I start with some statistic on the ever growing crisis in the medical field, alongside a chronological overview of my life in medicine and addiction. You can find more exclusive and behind the scenes content by following my Instagram accounts:https://www.instagram.com/thesoberdocs/