The No More Wasted Days Podcast

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

CLICK HERE to join the PUSH to 100 waitlist.  I can’t wait to walk virtual hand in hand with you through your first 100 days of being alcohol free.
 
In this short episode of the No More Waste Podcast, Sarah explores how the art of distraction can help combat alcohol cravings. She explains the psychological and physiological roots of cravings and offers practical, healthy distraction techniques, such as physical activity, creative outlets, social connections, mindful tasks, and engaging in chores. Sarah emphasizes the importance of choosing the right distraction for you and provides tips for success, including preparing tools, setting time frames, and reflecting on the effectiveness of each method. Additionally, she introduces the upcoming 'Push to 100' alcohol-free challenge, detailing the benefits and support provided throughout the journey. Listeners are encouraged to sign up for the waitlist to be part of this transformative program.
 
00:00 Introduction to the Episode
00:59 Exciting Announcement: Push to 100 Challenge
02:57 Understanding Cravings
05:14 Healthy Distractions to Combat Cravings
10:13 Choosing the Right Distraction for You
12:10 Quick Tips for Success
13:48 Conclusion and Final Reminders
Don’t forget to join the PUSH to 100 waitlist.  Simply CLICK HERE and you’ll be one of the first to be notified when doors open on December 16th.
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

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

In this episode of the No More Wasted Days podcast, Sara and Heather discuss their personal experiences with spirituality and religion while navigating an alcohol-free journey. They emphasize the importance of finding a spiritual path that aligns with individual beliefs, whether it be through traditional religion or alternative spiritual practices. Sara shares her shift from Catholic upbringing to exploring spirituality with the help of guides like Gabby Bernstein, while Heather talks about her journey as a lesbian and her exploration of various religious practices. The episode offers listeners practical tips and strategies for integrating spirituality into their sobriety journey, including connecting with nature, practicing mindfulness, and creating daily rituals. The hosts highlight the benefits of spirituality in building resilience and finding deeper meaning in a sober life.
 
00:00 Introduction and Today's Topic
00:39 Personal Struggles with Spirituality
02:51 Childhood Religious Experiences
04:34 Heather's Spiritual Journey
07:10 Challenges with AA and Group Prayer
09:22 Discovering a New Perspective on Spirituality
21:11 Practical Ways to Find Your Spiritual Path
31:26 Conclusion and Final Thoughts
 
Resources Mentioned:
Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
One-on-one coaching spots available with Heather.
 
Don’t forget, if you have a question you’d like us to answer on our Pod-iversary episode you can email it to Sara at sara@nomorewasteddays.co
 
If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.
 
Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

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

Ready to create your own routines for success? CLICK HERE to download the guidebook mentioned in the episode so you start building routines to support your alcohol free life.
 
In this shorty episode of The No More Wasted Days podcast, Sara shares her daily routines as a sober person, including morning, midday, and evening routines. She emphasizes the importance of creating personalized routines to reduce decision fatigue and boost dopamine levels. Sarah offers tips for setting up effective routines, references helpful books, and suggests adding personal touches to make routines work for individual needs.
 
00:00 Introduction to the Episode
00:20 The Importance of Routines
00:47 Free Guide for Creating Routines
01:10 Transitioning to a Sober Life
02:36 Morning Routine Breakdown
05:54 The Miracle Morning Book
08:21 Mid Day Routine Insights
10:32 Evening Routine for Better Sleep
13:42 Final Thoughts and Encouragement
 
Ready to unlock your routines for success in your alcohol free life? CLICK HERE to download the guidebook mentioned in the episode.
 
Want to check out the book that Sara mentioned in the episode? Click the title below to check it out.“The Miracle Morning” by Hal Elrod
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

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

In this episode of the No More Wasted Days podcast, Sara and Heather discuss the surprising benefits of making your bed every day, especially as it relates to maintaining sobriety. They explore how this simple task can set a positive tone for the day, offer small, tangible wins, and help build new, healthier habits. Providing insights into the psychological benefits, reduced stress, improved willpower, and better sleep hygiene, they also open up about personal experiences and encourage listeners to share their own routines and questions for a forthcoming Q&A episode. Additionally, they highlight the importance of creating a supportive morning routine and maintaining an organized space to bolster emotional and mental resilience on the journey to stay alcohol-free.
 
00:00 Introduction and Today's Topic
00:53 Personal Stories and Bed-Making Habits
02:01 Podcast Anniversary and Q&A Announcement
03:31 The Science Behind Making Your Bed
07:40 Psychological Benefits of a Tidy Space
12:33 Building Healthy Habits and Structure
16:40 Sleep Hygiene and Sobriety
17:44 Final Thoughts and Community Engagement
 
Resources Mentioned:
Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
One-on-one coaching spots available with Heather.
 
Don’t forget, if you have a question you’d like us to answer on our Pod-iversary episode you can email it to Sara at sara@nomorewasteddays.co
 
If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.
 
Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!
************************************************
 
Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

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

Ready to download the FREE Alcohol Free Checklist Sara mentioned in the episode? CLICK HERE to download so you can start your journey with success.
 
In this shorty episode of The No More Ways Today's Podcast, host Sara teaches you about the concept of habit loops, explaining how to identify and change them to support an alcohol-free lifestyle. Sara shares personal experiences and practical steps on how to break down the triggers and responses that form habits around drinking.. 
 
00:00 Introduction and Free Checklist Invitation
00:54 Understanding Habits and Habit Loops
01:27 Identifying Your Drinking Habits
03:51 Exploring Habit Loops
07:20 Creating New Habits
10:19 Conclusion and Additional Resources
 
Ready to start you alcohol free journey with a little support? CLICK HERE to download my FREE Alcohol Free Checklist so you can get started with confidence.
 
Want to check out the 2 books that Sara mentioned in the episode? Click the title below to check them out.“The Power of Habit” by Charles Duhigg
 
“Atomic Habits” by James Clear
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

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

In this episode of The 'No More Wasted Days Podcast, Sara and Heather discuss the challenges and joys of navigating weekends without alcohol. They share personal stories of their own journeys to sobriety, detailing obstacles and successes, and offer actionable strategies for creating fulfilling, alcohol-free weekends. The episode covers reasons why people fall into weekend drinking cycles, such as social pressure and the reward mentality, and provides tips for building a satisfying weekend routine free from alcohol. The hosts also highlight the benefits of joining supportive communities and considering one-on-one coaching for a more in-depth approach to sobriety.
 
00:00 Introduction to the Podcast
01:06 Personal Stories of Weekend Drinking
05:42 The Weekend Drinking Cycle
11:20 Breaking the Cycle: Tips and Strategies
11:30 Community Support and Coaching
12:50 Understanding and Replacing the Cycle
16:58 Mindful Activities Over the Weekend
17:18 Rediscovering Old Hobbies
17:38 Investing Time in Yourself
18:32 Scheduling Relaxation
19:09 Positive Mindset for Chores
21:11 Building an Alcohol-Free Weekend Routine
21:36 Creating a Weekend Bucket List
24:26 Tips for Staying Sober on the Weekend
28:40 The Reality of Alcohol-Free Weekends
30:05 Conclusion and Encouragement
Resources Mentioned:
Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
One-on-one coaching spots available with Heather.
If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.
 
Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!
************************************************
 
Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

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

Ready to download the FREE Alcohol Free Checklist Sara mentioned in the episode? CLICK HERE to download so you can start your journey with success.
 
In this episode of  The No More Wasted Days Podcast, Sara shares her journey to an alcohol-free lifestyle, revealing four benefits that have made sobriety her superpower. She discusses how being alcohol-free has vastly improved her relationships, boosted her confidence, and provided both time and financial freedom. Celebrating her milestone of 1999 days without alcohol, Sarah offers valuable insights and personal stories, highlighting mental clarity, better health, and significant financial savings. This episode encourages listeners to reflect on their own reasons for choosing sobriety
 
00:00 Introduction and Episode Overview
01:24 Celebrating a Milestone: 1999 Days Alcohol-Free
02:43 Reason 1: Better Relationships
06:17 Reason 2: Increased Confidence
08:03 Building Self-Confidence Through Consistency
08:31 Financial Freedom and Time Management
11:14 Health Benefits of an Alcohol-Free Lifestyle
14:01 Your Turn: Share Your Alcohol-Free Superpower
14:55 Resources and Wrap-Up
 
Ready to start you alcohol free journey with a little support? CLICK HERE to download my FREE Alcohol Free Checklist so you can get started with confidence.
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

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

Sara and Heather are exploring the nature of codependency and its impact on individuals pursuing an alcohol-free lifestyle. Through Heather’s personal experiences and in-depth research, they discuss key aspects such as caretaking as control, the chameleon effect, chronic guilt, and the rescue complex. They highlight the roots of codependency in dysfunctional families and its manifestation in adult relationships and parenting. Practical advice is offered on recognizing and overcoming these behaviors through strategies like setting boundaries, embracing authenticity, practicing mindfulness, and seeking professional help. Additionally, the role of community support, creativity, and journaling is emphasized, along with the benefits of groups like Codependents Anonymous. The episode encourages listeners to reclaim their personal identity, enhance emotional well-being, and invites them to engage with supportive communities for continued growth.
 
00:00 Introduction to Codependency
00:51 Heather's Personal Journey with Codependency
02:33 Characteristics of Codependency
03:22 The Chameleon Effect and Personal Reflections
04:51 Chronic Guilt and Emotional Invisibility
08:25 Rescue Complex and Its Implications
12:42 Causes and Early Onset of Codependency
15:09 Understanding Codependency Beyond Alcohol
15:45 The Real Work Begins After Quitting Alcohol
17:55 Strategies to Break Free from Codependency
17:57 Embracing Authenticity and Self-Discovery
19:37 The Importance of Setting Boundaries
20:11 Reframing Self-Care as a Necessity
23:21 The Power of Community Support
26:04 Conclusion: Reclaiming Your Identity
 
Resources Mentioned:
Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
One-on-one coaching spots available with Heather.
If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.
 
Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!
************************************************
 
Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

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

In this shorty episode, Sara is exploring the question “Why can’t I just moderate my drinking?”
 
Sara opens up about her personal struggle with moderation, sharing the journey that led her to realize she wasn’t the “take it or leave it” kind of drinker. She candidly explores the four core reasons why moderation is so difficult for many:
 
Conflicting Information on Safe Drinking Levels – Sara discusses the confusing guidelines around “safe” drinking levels and how the blurred lines can lead people to justify their drinking habits.
 
Societal Norms and Pressure – Alcohol’s presence in social settings creates pressure to drink “normally,” often prompting people to attempt moderation to fit in.
 
The Belief that Alcohol Enhances Life – Many believe alcohol makes life more exciting, but Sara dispels this myth by reflecting on her own experiences and the realities of a life without alcohol.
 
The Courage to Say “No” – The decision to quit entirely can feel daunting. Sara breaks down the importance of courage, noting how the simplicity of abstaining ultimately outweighed the complexities of moderating.
 
Through humor, honesty, and her unique perspective, Sara encourages listeners to consider that maybe the easiest path is to “just leave it.” This episode is packed with insights for anyone questioning the effort to moderate versus the empowerment that comes from stepping away from alcohol altogether.
 
If you found value in Sara’s insights, please rate and subscribe. Share this episode with a friend or loved one who might be exploring their own alcohol-free journey!
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

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

Sara and Heather are talking all about dopamine and helping you understand it’s importance in creating your past habit of drinking alcohol. Drawing from Dr. Anna Lembke's 'Dopamine Nation,' they explore dopamine's role in addictive behaviors, especially with alcohol and cannabis, and discuss how substance abuse depletes natural dopamine levels. They share  practical tips for boosting dopamine naturally through exercise, music, meditation, and diet, offering a 30-day abstinence challenge to aid recovery and promote new neural pathways. Empowering listeners with personal experiences and actionable advice.
 
00:00 Welcome to No More Wasted Days
00:35 Understanding Dopamine and Its Effects
02:17 The Connection Between Dopamine and Alcohol
04:56 The Role of Dopamine in Motivation
06:28 Natural Ways to Boost Dopamine
07:42 The Journey to Dopamine Balance
11:52 The Challenge of Maintaining Sobriety
15:02 The Risk of Relapse and Overdose
16:08 Empowerment Through Knowledge
17:16 Creating New Dopamine Pathways
18:03 Daymakers and Coaching Opportunities
18:47 Breast Cancer Awareness Reminder
19:23 Activities to Boost Dopamine
20:07 The Importance of Sleep
20:58 Meditation Benefits
22:50 The Power of Music
23:43 Exercise for Dopamine
25:32 Making Lists for Dopamine Hits
27:19 Healthy Diet for Dopamine
30:01 Final Thoughts and Encouragement
Resources Mentioned:
Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
One-on-one coaching spots available with Heather.
If you enjoy this episode, share it  with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review.
 
Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free!
************************************************
 
Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
************************************************
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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach