The No More Wasted Days Podcast

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

Sara and Heather get to talk with guest Sarah Rusbatch, Sarah is the author of the best selling book “Beyond Booze, How to create a life you love Alcohol Free’, a multi-award winning Health and Wellbeing Coach, an accredited Grey Area Drinking Coach, a menopause coach and a Key-Note speaker sharing her journey to Sobriety and impact of alcohol on mental health to global audiences. Sarah works tirelessly to support women all over the world to create and live their best lives as they age.
 
Sarah shares her personal journey from starting to drink at 14 in England to becoming a heavy drinker in her adult life and how moving to Australia with two young children led her to use alcohol to cope with loneliness, boredom, and stress. After numerous attempts, Sarah fully embraced sobriety in 2019, retrained as a coach, and wrote 'Beyond Booze: How to Create a Life You Love, Alcohol-Free.' The book, aimed at midlife women, focuses not on sobriety for its own sake but on building a fulfilling life without alcohol. Sarah's story struck a chord with thousands of women, leading her to support others in navigating midlife without alcohol. The episode also addresses the challenges of menopause and alcohol, societal pressures, and the importance of self-advocacy in healthcare.
 
00:00 Welcome to No More Wasted Days
01:03 Celebrating Sobriety and Empowering Midlife Women
02:55 The Journey to Sobriety: A Personal Story
05:55 The Impact of Alcohol on Life and Relationships
10:45 From Personal Transformation to Helping Others
13:26 Deep Dive into 'Beyond Booze': Themes and Insights
22:05 Navigating Perimenopause Without Alcohol
34:10 Closing Thoughts and Resources
 
Please go follow Sarah on social media:
CLICK HERE to follow her on instagram.
 
If you’re ready for more support from Sarah, check out all of her material and learning tools on her website – CLICK HERE to head to her website.And CLICK HERE to join Sarah Rusbatch's Facebook Community 
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

Ep. 26: What’s in your Sober Toolbox?

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss the concept of the 'sobriety toolbox’. They offer listeners a comprehensive guide to resources and strategies that support sobriety. They discuss personal experiences and emphasize the importance of community, routines, hobbies, and self-care practices that aid in managing cravings and maintaining an alcohol-free lifestyle. Additionally, they share insights on how to create a personalized sober toolkit, highlighting the role of therapy, gratitude, tracking apps, and social media in their sobriety journeys. 
 
00:00 Welcome & Introduction to the Sobriety Toolbox
01:27 Personal Check-ins and Sobriety Journeys
08:37 Exploring the Sobriety Toolbox: Definitions and Personal Stories
11:18 Building Your Sobriety Toolbox: Practical Tips and Strategies
16:09 The Power of Community in Sobriety
19:09 Journaling, Mantras, and Affirmations: Essential Tools for Sobriety
19:58 Harnessing Gratitude to Shift Your Mindset
20:35 Diving Deep into Journaling Practices
22:34 Exploring Hobbies for a Fulfilling Life
24:55 Building Your Sober Toolbox: Apps and Trackers
26:36 Establishing Routines for Success
31:21 Expanding Your Sober Toolbox: Therapy and Screen Time Management
34:32 Wrapping Up: Your Personal Sober Toolbox
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

Ep. 25: Heather is THREE YEARS Alcohol Free

In this episode of the No More Wasted Days podcast, Sara and Heather celebrate Heather's three-year alcohol-free anniversary. Heather reflects on her sober journey, including her decision to quit drinking, the challenges of the first few days, and the importance of support systems like therapy and sober communities. She also shares her battle with breast cancer during early sobriety. Heather reveals three key lessons learned from her sobriety: alcohol and addiction are boring, deciding to quit is the hardest part, and the significance of self-discovery. The episode closes with encouragement for listeners to seek support and self-improvement.
 
00:00 Welcome to No More Wasted Days
00:58 Heather's Hilarious Restroom Key Story
02:44 Celebrating Sobriety and the Joys of Sober Birthdays
05:04 Join the Daymakers Community: A Call to Action
05:54 Heather's Journey to Sobriety: The Early Days
12:38 The Battle with Breast Cancer and Sobriety
20:27 Three Key Lessons from Heather's Sobriety Journey
26:15 Wrapping Up: The Power of Community and Self-Improvement
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

Ep. 24: But, Am I an Alcoholic?

In this episode of The No More Wasted Days Podcast, hosts Sara and Heather explore the concept of alcohol labels, particularly challenging the stigma of being called an alcoholic. They introduce alternative terms such as sober, alcohol-free, in recovery, and Cali sober, emphasizing personal choice in how one identifies their relationship with alcohol. They discuss the significance of recognizing alcohol use disorder (AUD) as a more modern and less stigmatizing term than alcoholic. They also touch on the fluidity of recovery and the openness to change how one identifies with their alcohol use over time. 
 
00:00 Welcome & Introductions: Meet Your Hosts Sara and Heather
04:49 Revisiting the Term 'Alcoholic': A Deep Dive
08:24 Exploring Alcohol Use Disorder (AUD) and Its Impacts
14:36 Personal Reflections: Identifying with AUD
19:13 Understanding Alcohol Use Through the DSM-5
21:38 Exploring Sobriety Terms: From Alcohol-Free to Recovery
22:07 The Journey of Embracing 'Alcohol-Free'
23:12 Understanding 'In Recovery' and Its Personal Journey
24:12 Navigating the 'Cali Sober' Lifestyle
28:55 Transitioning to a Book Club Discussion
30:10 Empowerment in Sobriety: Choosing Your Identity
34:08 Communicating Your Sobriety Journey to Others
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

Ep. 23: Who am I Without Alcohol?

Sara and Heather discuss the topic of rediscovering yourself after quitting drinking. They discuss how alcohol can cloud one's true identity, leading individuals to question who they are without it. They highlight the science behind why people feel low after quitting due to dopamine depletion and how this affects motivation and pleasure. The episode offers three approaches to finding oneself again, including understanding and managing the ego, breaking free from the comparison trap, and a unique exercise to help listeners identify their true selves. The hosts emphasize the ongoing nature of self-discovery and the importance of embracing this process, encouraging listeners to participate in the community and coaching for further guidance.
 
00:00 Welcome & Introduction to Finding Ourselves After Ditching Alcohol
01:40 The Journey of Self-Discovery Without Alcohol
03:32 Understanding the Impact of Alcohol on Identity and Health
10:04 Exploring the Ego in Our Alcohol-Free Lives
19:29 The Journey of Self-Discovery and Sobriety
19:31 Navigating Ego and Self-Reflection
21:17 Embracing Curiosity and Continuous Learning
23:27 Confronting Comparison and Cultivating Joy
28:58 Rediscovering Your True Self Through Reflection
37:37 Closing Thoughts and Community Engagement
 
Do this activity that Sara went through at the end of the episode to help find your true identity as a non-drinker.
 
Picture yourself all alone.What do you choose to do?
Start creating time to do those things again
Picture yourself as a child/teenagerWhat did you love to do when you were alone.
Make time for that again
Close your eyes and think of a time you felt immense joy all on your own.What were you doing?
Can you do that again?
 
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

Ep. 22: Grieving Your Drinking Self

Sara and Heather dive into the topic of grieving your drinking self, a concept many might not anticipate when embarking on an alcohol-free journey. They share their personal experiences and struggles with letting go of their past selves who engaged in drinking, discussing how this process involves navigating through the five stages of grief: denial, bargaining, depression, anger, and finally acceptance. The episode serves as a continuation of their grief series, aiming to shed light on the emotional challenges of quitting drinking and finding peace in acceptance of a new, alcohol-free identity.
 
00:00 Welcome to No More Wasted Days: Continuing the Conversation on Grief
00:51 The Personal Journey: Grieving Our Drinking Selves
01:01 Introducing the Daymakers Community: Your Support Network
07:39 The Five Stages of Grief and Your Drinking Self
26:52 Navigating the Journey Together: Community and Support
27:21 Wrapping Up and Where to Find Us
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

Ep. 21: Grieving While Staying Alcohol-Free

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss the complex subject of grief. They approach this heavy topic with a focus on educating listeners on how to 'spiral up' and use understanding of grief to ease its burden. Heather & Sara offer personal experiences with grief, including the loss of loved ones and the unique grief of losing a pet. They explore the definition of grief, its impact on the brain, and its potential to drive individuals towards addictive behaviors, emphasizing the importance of staying alcohol-free during such times. The episode covers the concept of grieving one’s 'drinking self' as part of recovery. They also touch on the five stages of grief, providing insight into each stage and offering advice on how to support others going through loss. The hosts share stories from their lives to illustrate how grief has affected them and how being alcohol-free has allowed for healthier processing of loss.The episode concludes with a reminder that grief is not linear and stresses the importance of compassion and self-care.
 
00:00 Welcome to No More Wasted Days: Spiraling Up Instead of Down
01:35 Lightening the Mood with Corny Jokes
02:09 Navigating the Teenage Brain and Parenting Challenges
04:17 Understanding and Managing Grief
06:18 The Impact of Grief on the Brain and Addiction
07:17 Personal Stories of Grief and Sobriety
14:47 Grieving the Loss of a Pet and Finding Comfort
17:42 The Five Stages of Grief Explained
20:28 Supporting Others Through Grief and the Importance of Community
25:14 Wrapping Up: Grief, Sobriety, and the Daymakers Community
 
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

Ep. 20: Boundaries in Your Alcohol Free Journey

Want to join the 30 Day Alcohol Free Challenge?? CLICK HERE and join us.  We start on April 1st.  I hope to see you there!
 
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In this episode of The No More Wasted Days Podcast, hosts Heather and Sara explore the essential topic of setting and maintaining personal boundaries, especially in the context of an alcohol-free lifestyle. They delve into how boundaries are crucial for personal well-being and relationships, while discussing the common challenges, like fear of conflict or desire to please others, that make setting boundaries hard. The importance of clear, kind, and honest communication when enforcing boundaries is emphasized, alongside practical tips, such as using the 'B-I-F-F' method (Brief, Informative, Friendly, and Firm) to communicate more effectively. The hosts share personal experiences and insights on overcoming the difficulties of boundary-setting, and encourage listeners to reflect on their values and non-negotiables to establish healthier boundaries. Additionally, they touch on the role of sobriety in enhancing self-awareness and the capability to maintain boundaries. The episode also highlights resources available for further support, including the 'Daymakers' community and a 30-day alcohol-free challenge.
 
00:00 Welcome to the No More Wasted Days Podcast!
00:37 The Importance of Boundaries in Life and Sobriety
03:53 Understanding What Boundaries Are and Aren't
06:14 Personal Stories on Setting Boundaries
10:37 The Challenge of Setting Boundaries with Family
11:00 Boundaries, Control, and Self-Discovery
20:31 Practical Tips for Communicating and Enforcing Boundaries
32:56 Reflecting on the Journey and Looking Ahead
And as mentioned in the episode. CLICK HERE to listen to Episode 11 where we chat all about values!
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

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

In this episode of the No More Wasted Days podcast, Sara is joined with a guest host - her husband, Ryan. They discuss their journey to sobriety as a couple. They share insights into their personal experiences with alcohol, how quitting drinking has changed their lives, impacted their parenting, and strengthened their relationship. Ryan touches upon his drinking history, reasons for deciding to quit alcohol, and the positive outcomes since making that choice. This episode serves as an in-depth look at the challenges and benefits of giving up alcohol from the perspective of a couple who decided to embark on this journey together.
 
00:00 Kicking Off with a Special Guest: Sobriety and Partnership
01:45 Join the Alcohol-Free April Challenge!
03:16 Ryan's Journey to Sobriety: A Personal Tale
12:19 The Power of Quitting Together: A Couple's Perspective
16:06 Life After Alcohol: Building Dreams and Houses
19:27 Reflecting on Past Drinking Habits
21:08 The Fear of Losing Fun in Sobriety
22:10 First Sober Camping Experience: A New Perspective
24:43 Overcoming Cravings and Embracing an Alcohol-Free Life
29:58 The Importance of Community Support in Sobriety
32:25 Parenting Without Alcohol: Challenges and Realizations
36:24 Wrapping Up
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Want to join the 30 Day Alcohol Free Challenge?? CLICK HERE and join us.  We start on April 1st.  I hope to see you there!
 
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

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

Sara and Heather dive into the effects of alcohol on the brain and body, aiming to empower listeners on their alcohol-free journey with science based insights and practical tips. They discuss various chemicals like GABA, dopamine, and endorphins, which are affected by alcohol consumption, presenting the impact on the body's systems and simulating the 'buzz'. Additionally, they offer strategies for recreating these effects in healthier ways. 
 
00:00 Introduction and Episode Overview
00:59 Understanding the Buzz from Alcohol
01:50 Life Updates and Personal Stories
03:29 Joining the Daymakers Community
03:49 The Science Behind the Buzz
05:51 Effects of Alcohol on the Brain
11:17 The Role of Dopamine in Drinking
14:40 The Impact of Endorphins
18:41 Rebuilding and Supporting Brain Health
22:51 Stress Reduction Techniques and Dopamine
23:27 Natural Ways to Boost Dopamine
24:48 Dance Your Way to Happiness
25:18 The Power of Exercise and Stretching
25:49 The Magic of To-Do Lists
28:33 The Role of Serotonin in Confidence
29:14 Boosting Serotonin Through Socializing and Self-Care
31:55 The Euphoria of Endorphins
33:11 Natural Ways to Boost Endorphins
33:11 The Power of Laughter and Music
37:03 The Joy of Tattoos and Spicy Food
40:34 Conclusion: Taking Care of Your Mental and Physical Health
 
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Want to learn more about journaling in your alcohol free journey?  CLICK HERE to listen to Ep. 13: Journaling to Support Your Alcohol Free Journey.
 
Want to learn more about managing stress on your alcohol free journey?  CLICK HERE to listen to Ep. 9: Managing Stress without Alcohol
 
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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: @accordingtohpg
TikTok: @thealcoholfreecoach