The No More Wasted Days Podcast

Quitting drinking doesn’t have to feel like deprivation.In this episode, Sara shares six simple strategies to help you feel more confident, supported, and joyful in your alcohol-free life. You’ll learn how to manage cravings without shame, strengthen your reason for quitting, navigate social situations with more confidence, tune out drinking culture, focus on what you’re gaining, and create real moments of joy without alcohol.Whether you’re just starting to question your drinking or you’re already on an alcohol-free journey, these strategies can help you build a life that feels bigger, not smaller, without alcohol.👉👉 Ready for more support? Join the waiting list for the next round of PUSH to 100, Sara’s 100-day alcohol-free challenge:
nomorewasteddays.co/100waitinglistSupport the Podcast:
If you love the No More Wasted Days podcast, please take a moment to leave a review on Apple Podcasts or rate and comment on Spotify. It helps more people find the show and begin their own alcohol-free journey.
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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: www.facebook.com/NoMoreWastedDaysOfficial
 

In this episode, I’m joined by Christine Reed, author of Alone in Wonderland, for a conversation about sobriety, grief, independence, and the healing power of the outdoors.Christine shares how hiking the Appalachian Trail after losing her mother changed the direction of her life, why she decided alcohol was no longer serving her, and how becoming alcohol-free created space for a bigger and more intentional life. We also talk about solo adventure, van life, living with POTS, and what it means to trust your body while continuing to challenge yourself.🏕️🥾Follow Christine (www.ruggedoutdoorswoman.com) on Instagram @ruggedoutdoorswoman and Substack at Rugged Outdoors Woman, check out her podcast and book club, Outdoorsy Women, and pick up a copy of Alone in Wonderland.
 
👉👉 Looking for support on your alcohol-free journey? Try your first two weeks inside the Day Makers community for just $7. https://nomorewasteddays.co/day-makers-community/
 
Support the Podcast:If you love the No More Wasted Days podcast, please take a moment to leave a review on Apple Podcasts or rate and comment on Spotify. It helps more people find the show and begin their own alcohol-free journey.
***************************************
 
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

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
 
📚 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

What happens when sobriety feels awkward, uncomfortable, or like more work than you expected?
In this episode, I’m sharing the parts of being completely sober that I don’t always love, from making new friends without alcohol to setting harder boundaries, managing stress without checking out, and accepting that my house may be a little messier.
I also explain why I’m still choosing sobriety every time. Because discomfort passes, but the clarity, self-trust, and freedom that come from facing life fully present are always worth it. 
Need sober friends who truly understand? Try the Day Makers community for two weeks for just $7. https://nomorewasteddays.co/day-makers-community/
Resources and Links:
Join the Day Makers CommunityLooking for alcohol-free support, weekly group coaching calls, and a private community of like-minded alcohol-free badasses? Come join us inside Day Makers. You can try your first two weeks for just $7. CLICK HERE to join.
Sara’s Favorite Things: https://nomorewasteddays.co/favorites/
 
Support the Podcast:If you love the No More Wasted Days podcast, please take a moment to leave a review on Apple Podcasts or rate and comment on Spotify. It helps more people find the show and begin their own alcohol-free journey.
***************************************
 
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 this episode, Sara sits down with Beth Feraco of Beth Feraco Fitness to talk about quitting drinking, rebuilding her identity, and creating a sustainable approach to fitness and weight loss. They discuss the connection between alcohol and disordered eating, why extreme diets fail, and how simple habits like sleep, walking, strength training, and consistent nutrition can change your life.
Beth also shares why your health plan should fit your actual life, not the life of a fitness influencer, and how sobriety helped her stop wasting days and start building a life she truly loves.
Follow Beth on Instagram and TikTok at @bethferacofitness or learn more about her coaching at bethferacofitness.com
👉👉 Looking for support on your alcohol-free journey? Try your first two weeks inside the Day Makers community for just $7. https://nomorewasteddays.co/day-makers-community/
 
Support the Podcast:If you love the No More Wasted Days podcast, please take a moment to leave a review on Apple Podcasts or rate and comment on Spotify. It helps more people find the show and begin their own alcohol-free journey.
***************************************
 
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.
 
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🌟 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 for a real reset this summer? Join the Dry July Challenge, a 30-day alcohol-free challenge with daily support, coaching, mindset tools, and community. Stop white-knuckling, break the start-stop drinking cycle, and see how good you can feel without alcohol. Click the link to sign up today. www.nomorewasteddays.co/dryjuly
In this episode, Sara talks with sober content creator and author Hadley Sorensen about quitting drinking, blackout drinking, moderation, mommy wine culture, and the pressure to make alcohol part of a “healthy” lifestyle.
They also unpack their complicated pasts as Beachbody coaches, including the ways alcohol, fitness culture, and MLM-style marketing became intertwined. Hadley shares why she chose an alcohol-free life without identifying as an alcoholic, what socializing looks like now, and why none can be easier than trying to moderate.
Follow Hadley on Instagram: @hadley_sorensenGet her book: The Dirty Truth on Social Drinking: Everything in Moderation and Other BS
 
Sara’s Favorite Things: https://nomorewasteddays.co/favorites/
 
Support the Podcast:If you love the No More Wasted Days podcast, please take a moment to leave a review on Apple Podcasts or rate and comment on Spotify. It helps more people find the show and begin their own alcohol-free journey.
 
***************************************
 
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
 

Let's stop wasting our summers to hangovers! Get early access to the Dry July challenge. --> https://nomorewasteddays.co/waitinglistSara discusses the mindset shift that helped her quit drinking effortlessly. She shares strategies from her personal journey, including writing daily affirmations, developing an unwavering commitment to sobriety, and adopting new identities.
 
00:00 Introduction and Episode Overview
00:29 Early Days: Building Momentum
00:54 The Game Changer: 100 to 150 Days
01:09 Mindset Shift: Practical Steps
02:52 The Power of Affirmations
05:18 Deciding to Quit Forever
11:22 Identity and Willpower
12:52 Planning for Success
20:27 Creating a Support System
24:08 Final Thoughts and Encouragement
 
🎧 Mentioned in this episode:
10 Mantras for the Beginning of Your Alcohol Free Journey - CLICK HERE to download the 10 Mantras that Sara used at the beginning of her alcohol free journey.
Dry July Challenge - CLICK HERE to get early access to the Dry July Challenge.
🧠 Sources & Further Reading
If you want to dig deeper into what’s really happening in your body during a hangover — from dehydration to acetaldehyde toxicity — here are the research-based resources referenced in this episode:
Patrick, V. M., & Hagtvedt, H. “I Don’t vs. I Can’t: When Empowered Refusal Motivates Goal-Directed Behavior,” Journal of Consumer Research, 2012.
Pignatiello, G. A., et al. “Decision Fatigue: A Conceptual Analysis,” Nursing Outlook, 2018.
Evans, D. R., et al. “The nature of self-regulatory fatigue and ‘ego depletion’,” Personality and Social Psychology Review, 2016.
Cooke, R., et al. “The effect of forming implementation intentions on alcohol consumption,” Health Psychology Review, 2022; see also 2023 update.
Malaguti, A., et al. “Effectiveness of implementation intentions on substance use,” 2020 review.
Milyavskaya, M., et al. “Saying No to Temptation: Want-to Motivation Improves Self-Regulation,” Journal of Personality, 2015.
Larimer, M. E., & Marlatt, G. A. “Relapse Prevention and the Abstinence Violation Effect,” overview.
💬 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/
 
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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: www.facebook.com/NoMoreWastedDaysOfficial

In this episode of the No More Wasted Days Podcast, Sara sits down with Laura Van Antwerp, also known as Your Sober Pal, for an honest and funny conversation about moderation, relapse, and finding your way back after drinking again.
Sara and Laura talk about why so many of us try so hard to moderate, the rules we create around drinking, and the moment when it becomes clear that moderation is taking more work than simply quitting. Laura also shares her experience with multiple day ones, what helped her keep going, and why relapse does not mean you have failed.
They also talk about sober joy, sober retreats, backpacking adventures, and the power of finding people who remind you that alcohol-free life is not boring. It can actually be bigger, freer, and a lot more fun.
In this episode, we talk about:
Why moderation can feel like a full-time job
The red flags that show alcohol may no longer be working for you
What to do after a relapse
Why “never give up” can be more powerful than “never drink again”
Laura’s sober adventure retreats and backpacking trips
The importance of connection and sober community
 
Follow Laura:
You can find Laura on Instagram and TikTok at @yoursoberpal and learn more about her retreats, backpacking trips, scholarship program, and free monthly sober hangouts at www.yoursoberpal.com.
 
Resources and Links:
Join the Day Makers CommunityLooking for alcohol-free support, weekly group coaching calls, and a private community of like-minded alcohol-free badasses? Come join us inside Day Makers. You can try your first two weeks for just $7. CLICK HERE to join.
Sara’s Favorite Things: https://nomorewasteddays.co/favorites/
 
Support the Podcast:If you love the No More Wasted Days podcast, please take a moment to leave a review on Apple Podcasts or rate and comment on Spotify. It helps more people find the show and begin their own alcohol-free journey.
***************************************
 
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 this episode of the No More Wasted Days podcast, Sara talks about how so much of her drinking was rooted in habit, and how learning to change those habits helped her build an alcohol-free life.
Inspired by James Clear’s book Atomic Habits, this episode explores why quitting drinking is not just about one big decision. It is about creating small, repeatable systems that support the person you are becoming.
Sara shares how daily gratitude, affirmations, new routines, and identity-based habits helped her move away from drinking and start seeing herself as someone who simply does not drink. She also breaks down James Clear’s four laws of behavior change and shows how to use them to build alcohol-free habits while making drinking less automatic, less appealing, and harder to return to.
If you have ever felt stuck in the same drinking patterns, this episode will help you see that change does not have to happen overnight. Small choices, repeated consistently, can completely shift your life.
In this episode, you’ll hear about:
Why alcohol can feel more like a habit than an addiction for many people
How small daily actions compound over time
Why your systems matter more than willpower
How to start seeing yourself as a non-drinker
Simple habit swaps for the hardest craving windows
How to use James Clear’s four laws of behavior change in your alcohol-free journey
 
Resources and Links:
Join the Day Makers CommunityLooking for alcohol-free support, weekly group coaching calls, and a private community of like-minded alcohol-free badasses? Come join us inside Day Makers. You can try your first two weeks for just $7. CLICK HERE to join.
Sara’s Favorite Things: https://nomorewasteddays.co/favorites/
 
Support the Podcast:If you love the No More Wasted Days podcast, please take a moment to leave a review on Apple Podcasts or rate and comment on Spotify. It helps more people find the show and begin their own alcohol-free journey.
***************************************
 
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