The No More Wasted Days Podcast

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

In this episode, Sara and Heather discuss five small, daily habits to support an alcohol-free lifestyle. They explore the importance of daily gratitudes, hydration, affirmations, meditation, and movement. Beyond managing an alcohol-free journey, the hosts highlight these practices' broader benefits, including improved mental health and stress management. The episode weaves personal stories with practical tips. The hosts encourage starting small, focusing on one habit at a time, and implementing these practices consistently for personal growth and well-being.
 
00:00 Introduction and Hosts
00:48 Hurricane Helene's Impact
04:10 Breast Cancer Awareness Month
05:20 Daily Habits for an Alcohol-Free Journey
07:21 Habit 1: Practicing Daily Gratitudes
13:26 Habit 2: Hydrate Yourself
19:14 Habit 3: Daily Affirmations
20:20 The Power of Positive Affirmations
21:39 Personal Affirmation Practices
26:46 Exploring Meditation
32:21 Daily Movement and Exercise
38:06 Building Consistent Habits
39:00 Conclusion and Final Thoughts
CLICK HERE to donate to support the people in Heather’s hometown, Asheville, NC, as they navigate this extremely difficult time after Hurricane Helene.
 
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!
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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. 48: Stop Waiting for a Rock Bottom

In this episode, Sara challenges the traditional notion of hitting 'rock bottom' before quitting alcohol, sharing her personal journey of questioning her drinking habits without having a dramatic turning point. Sara explores how the concept of rock bottom, often depicted in media, delayed her path to sobriety as she waited for a catastrophic event to signal her need to quit drinking. She discusses evolving terminologies like Alcohol Use Disorder (AUD) and the spectrum of drinking habits, encouraging listeners to consider taking a break from alcohol instead of waiting for a disaster. Through a 30-day alcohol-free challenge and self-reflection, She was able to address her problematic drinking and ultimately extend it into a 60-day period, discovering a more fulfilling life without alcohol. She offers insights and tools for those considering a similar path, urging them to proactively make the choice for themselves, rather than waiting for an external force to make it for them.
 
00:00 Introduction to Today's Topic: Rock Bottom
00:54 Personal Struggles and Misconceptions
01:34 The Evolution of Alcohol Dependence
03:32 Recognizing the Signs and Taking Action
05:04 Starting the Alcohol-Free Journey
06:53 Reflecting on the 30-Day Challenge
08:25 Empowerment and Moving Forward
10:26 Final Thoughts and Encouragement
 
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Want some support on your alcohol free journey?  CLICK HERE to download the 10 Mantras Sara mentioned in this episode.
 
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. 47: The Hidden Link Between Control and Alcohol

Sara and Heather are discussing  the nature of control, its impact on our lives, and strategies for letting go, especially in the context of an alcohol-free journey. They explore how striving for control is linked to survival instincts, how it leads to self-destructive behaviors, and its connection with anxiety and perfectionism. The episode also highlights practical strategies such as mindfulness, journaling, setting realistic goals, and embracing uncertainty to cope with the need for control. 
 
00:00 Introduction
00:36 The Importance of Control in an Alcohol-Free Journey
00:52 Sober October Challenge Announcement
01:31 Understanding the Nature of Control
04:23 The Impact of Alcohol on Control
08:51 Recognizing Control Triggers
12:51 Strategies to Shift Your Mindset
20:08 Embracing Uncertainty
23:20 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.
Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment.
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.
 
Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge.  CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment.
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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. 46: Overcoming Fear and Failure: Secrets to Alcohol-Free Success

Ready to take a break from alcohol to see what an alcohol free life feels like? CLICK HERE to join the Sober October 30 Day Alcohol Free Challenge, and remember to use the coupon code PODCAST to save on your enrollment.In this episode of the No More Wasted Days podcast, Sara interviews Pamela, who shares her transformative journey of overcoming alcohol addiction. Pamela, a mom and wife, reflects on her over 100 days of sobriety, driven by the support of the 30-Day Alcohol-Free Challenge. She discusses her struggles with binge drinking since her teenage years, the tipping point that led her to seek change, and the benefits she's experienced, including improved family relationships and self-confidence. Pamela highlights the importance of community, accessible resources, and the shifts in her mindset and social interactions since quitting alcohol. Tune in for an inspiring story of resilience and hope.
 
00:00 Introduction and Guest Overview
00:46 Pamela's Background and Struggles
02:07 Joining the 30 Day Alcohol-Free Challenge
03:28 Challenges and Concerns Before Quitting
05:08 First 30 Days Alcohol-Free
06:23 Support and Community Resources
09:49 Life Changes and Reflections
15:38 Social Interactions and Future Plans
20:52 Encouragement and Final Thoughts
23:06 Conclusion
 
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.
Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment.
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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.
 
Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge.  CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment.
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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. 45: Understanding Post-Acute Withdrawal Syndrome (PAWS)

Sara and Heather dive into Post-Acute Withdrawal Syndrome (PAWS), discussing their personal experiences and sharing crucial information. They explain the difference between PAWS and acute withdrawal, highlight common symptoms, and provide strategies to cope with these challenges. The episode includes insights on the biological reasons behind PAWS, the importance of self-care, and the role of mindfulness and support groups in managing long-term sobriety. 
 
00:00 Introduction to PAWS
00:55 Understanding Post Acute Withdrawal Syndrome (PAWS)
02:12 Personal Experiences with Withdrawal
02:27 Acute Withdrawal vs. PAWS
03:08 Symptoms and Management of PAWS
08:00 Emotional and Cognitive Symptoms
12:53 Physical Symptoms and Vivid Dreams
16:05 Timeline and Causes of PAWS
20:15 Coping Strategies for PAWS
25:19 Long-term Sobriety and PAWS
28:16 Conclusion and Resources
 
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.
Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment.
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.
 
Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge.  CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment.
************************************************
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. 44: From Self-Doubt to 7 Months Alcohol-Free – Kyle’s Journey

In this episode of The No More Wasted Days' podcast, Sara interviews Kyle, who shares his journey of becoming nearly seven months alcohol-free. Kyle's path began with a 30-day alcohol-free challenge to prove to himself that he didn't have a problem. As a member of the Day Makers community, Kyle faced numerous challenges stemming from his upbringing in the Bible Belt and his struggles with anxiety and depression. He discusses how his relationship with alcohol evolved, starting from late college years to realizing his dependency. With support from his wife, AA, and the Day Makers community, Kyle made a firm decision to quit drinking and drastically improved his mental health and overall quality of life. This episode highlights his transformational story and offers advice for others considering a similar journey.Music has always been a HUGE part of Kyle's life, but more so in his alcohol free journey.  CLICK HERE to check out his band.
 
00:00 Introduction and Guest Overview
00:46 Kyle's Early Life and Influences
04:28 College Years and First Encounters with Alcohol
06:48 Struggles with Alcohol and Mental Health
10:21 The Turning Point and Seeking Help
13:07 Joining the 30 Day Challenge and Daymakers
23:34 Life After Quitting Alcohol
25:24 Reflections and Advice
37:05 Conclusion and Podcast Wrap-Up
 
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.
Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment.
CLICK HERE to find a local AA Meeting near you.
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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.
 
Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge.  CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment.
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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. 43: From Fear to Freedom – Mastering Change Without Drinking

In this episode of The No More Wasted Days Podcast, Sara and Heather dive into the complexities of managing change while staying alcohol-free. As they share personal experiences and thoughtful strategies, listeners will discover practical tools to navigate the fear of the unknown, develop new routines, and redefine their identity without alcohol.
 
Key Points:
The emotional and mental challenges of change and how alcohol often plays into control issues.
Overcoming the fear of the unknown and stepping out of your comfort zone one small step at a time.
How to embrace change in personal routines and let go of attachments to the past.
Heather’s favorite quote from Matthew Perry and how it applies to alcohol-free living.
The role of journaling, goal setting, and visualization in building resilience through change.
Simple, actionable tips for coping with social situations, such as baby showers or funerals, without alcohol.
How creating new habits can ease the transition to an alcohol-free lifestyle.
Celebrating milestones like 50,000 downloads of The No More Wasted Days Podcast!
 
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.
Join the Sober October Challenge — Use the coupon code "PODCAST" for 10% off your enrollment.
Tools like the "How We Feel" app and “I Am Sober” to track progress and emotional health.
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.
 
Ready to take a break from alcohol to see what an alcohol free life feels like? Join the Sober October 30 Day Alcohol Free Challenge.  CLICK HERE to join, and remember to use the coupon code PODCAST to save on your enrollment.
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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. 42: Three Strategies to Beat Alcohol Cravings

In this first shorty episode, Sara from The No Ways Days Podcast introduces bite-sized segments aimed at helping listeners combat alcohol cravings. Sara offers practical advice: stock up on non-alcoholic beverages, think through the consequences of drinking, delay your cravings by telling yourself you can drink tomorrow, and distract yourself with enjoyable activities like a walk or a funny podcast. 
 
00:00 Introduction to Shorty Episodes
00:09 Purpose of Shorty Episodes
00:55 Getting Through Cravings: Tip 1
03:24 Getting Through Cravings: Tip 2
05:19 Getting Through Cravings: Tip 3
08:02 Bonus Tip: Distraction Techniques
09:21 Conclusion and Next Steps
 
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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. 41 - 4 Strategies to Rediscover Your Alcohol-Free Self

In this episode of The No More Wasted Days Podcasts, Sara and Heather return from a summer break, eager to share valuable insights on rediscovering your true self without alcohol. Together, they discuss four actionable strategies to help you navigate this transformative journey and reconnect with the best version of yourself. From exploring new interests to embracing self-care, they offer practical tips, personal stories, and encouragement to help you thrive in your alcohol-free life. Here’s what you’ll learn:
 
Explore New Interests and Hobbies  
 
Learn how quitting alcohol opens up new opportunities to rediscover passions and explore activities that bring joy and fulfillment. Heather and Sara share their own journeys of diving into long-lost hobbies, like crocheting, reading, and even community activities like theater or choir.
 
Reconnect with Your Values and Beliefs  
 
Without alcohol, you may feel disconnected from your core values. In this episode, you’ll hear helpful journaling prompts to reflect on moments of pride, happiness, and fulfillment, helping you realign with who you truly are.Questions to journal on to reconnect with your values –Identify times when you were happiest. What were you doing? Who were you with? What factors contributed to your happiness?
Recall moments of pride. Why were you proud? Did others share your pride? What factors contributed to these feelings?
Reflect on times when you were most fulfilled and satisfied. What needs or desires were fulfilled? How did these experiences give your life meaning?
 
Practice Mindfulness and Meditation  
 
Sara and Heather break down what mindfulness really means and share practical techniques for getting quiet with your thoughts, whether through meditation, deep breathing exercises, or mindful walking. Sara also talks about how she uses meditation apps and the benefits of sitting with your thoughts for just 10 minutes a day.
 
Invest in Self-Care  
 
From regular exercise to getting better sleep, self-care is essential for maintaining sobriety and rediscovering yourself. They remind listeners that sobriety itself is self-care, and they offer tips for building sustainable routines around nutrition, movement, and rest.
 
This episode also emphasizes the importance of seeking additional support through community groups like Daymakers, working with Heather as your Life Coach, or even counseling, especially if you're struggling to navigate this journey alone.
 
Bonus Content: 
Sara and Heather catch up on their summers, from adopting kittens to home-building projects. Plus, Sara makes a commitment to improving her sleep hygiene by getting rid of her phone before bed—listen in for relatable, real-life moments!
 
Resources Mentioned:
Episode 11: Values Deep Dive
Daymakers Community for group coaching
Heather’s 1:1 Life Coaching
Meditation Apps: Unplug, Calm, Headspace, Insight Timer
 
Support the Podcast:
Help us reach 100 ratings! If you enjoyed this episode, please rate us — your support helps keep No More Wasted Days visible to those who need it most.
 
Tune in next week for more on navigating an alcohol-free life!
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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. 40 - The Real Reason Sobriety Isn’t Giving You the Quick Fix You Were Promised

In this episode of the No More Wasted Days Podcast, Sara and Heather discuss why the results you expect to see in your first month of sobriety may not be happening as quickly as you hoped. They discuss the common frustrations such as weight loss, better sleep, and reduced anxiety, and explore the reasons behind the delayed results.
Heather shares her personal insights and professional experience, emphasizing the importance of patience, self-compassion, and sticking with the journey even when the changes aren't immediately visible. The hosts also talk about the mental and physical adjustments your body goes through when you quit drinking and why these changes can take time to manifest.
 
Key Takeaways:
The Expectation vs. Reality of Sobriety: Quitting alcohol is a significant life change, but the physical and mental results often take time. Immediate gratification isn't typical in sobriety, and it’s crucial to manage your expectations.
Why You’re Not Seeing Immediate Results: Sara and Heather explain that your body needs time to adjust and heal from years of alcohol consumption. From liver function to brain chemistry, the healing process is gradual.
Common Frustrations Explained: The hosts discuss why you might not see immediate improvements in sleep, anxiety, or weight loss, and provide tips on how to stay motivated during this period.
Importance of Self-Compassion and Patience: Heather emphasizes treating yourself with kindness and understanding, similar to how you would support a friend. Celebrating small victories and staying connected with a supportive community are key.
Practical Tips for Staying Committed: Sara and Heather suggest setting up a nighttime routine, engaging in healthy habits, and finding accountability through communities like Daymakers or one-on-one coaching.
 
If you're struggling to see results in your alcohol-free journey, don't get discouraged. Remember, every day alcohol-free is a victory, and we're here to support you every step of the way.
 
Don’t Forget:
Subscribe, rate, and review the podcast to help us reach more listeners.
Check out the Day Makers community for ongoing support and weekly group coaching calls.
Want MORE in depth support. Book a 1-on-1 coaching session with Heather today.
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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