The No More Wasted Days Podcast

Ep. 87: Drinking in Your 40s? Here’s What It’s Doing to Your Body

In this episode, Sara and Heather dive into a critical yet often overlooked topic: how alcohol impacts women's hormones in midlife. If you're navigating perimenopause or menopause and wondering why alcohol affects you differently now, this episode is packed with the insights you need!
Even if you're a man, don’t skip this one—understanding these effects can help you better support the women in your life.
What We Cover in This Episode:
✔️ How alcohol disrupts key hormones like estrogen, progesterone, and cortisol✔️ Why alcohol makes anxiety, sleep issues, and mood swings worse✔️ The connection between alcohol and weight gain, insulin resistance, and gut health✔️ How alcohol can increase breast cancer risk, osteoporosis, and heart disease✔️ Why alcohol hits differently at 40+ (yes, you're not imagining it!)✔️ Natural ways to balance hormones without alcohol—tea, supplements, mindfulness, and more
Key Takeaways:
🔹 Alcohol isn’t helping your hormones—it’s making midlife symptoms worse🔹 Your metabolism, brain, and body process alcohol differently in midlife🔹 Replacing alcohol with healthy alternatives (tea, supplements, and stress management tools) can help you feel better, sleep better, and support hormone balance
Teas Mentioned in Episode:
Red Clover Tea – Contains phytoestrogens that may help balance hormones and ease menopausal symptoms like hot flashes.
Ashwagandha Tea – Helps lower cortisol, reduce stress, and improve sleep quality.
Peppermint Tea – Supports digestion, eases bloating, and may help with hot flashes.
Chamomile Tea – Promotes relaxation, better sleep, and reduces anxiety.
Ginger Tea – Supports digestion, reduces inflammation, and improves circulation.
Raspberry Leaf Tea – Traditionally used for reproductive health, it may help tone the uterus and balance hormones.
Licorice Root Tea – Contains natural compounds that support adrenal health and may help with hormone balance (but should be avoided if you have high blood pressure).
Green Tea – Rich in antioxidants, supports metabolism, brain health, and may help with weight management.
Resources Mentioned:
Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here.
Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life.
Listener Challenge!
We’re sitting at 99 ratings on Apple Podcasts—who’s going to be #100? 🎉👉 Tap the stars & let us know you’re #100 in the comments!
If you found this episode helpful, please share it with a friend, leave a review, and tag us on social media!
 
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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. 86: Ditch the Guilt on Your Alcohol Free Journey and Embrace the Growth

Ready to download the FREE 10 Mantras Sara mentioned in the episode? CLICK HERE to download these mantras and start rewiring your mindset today..
 
In this shorty episode of the No More Wasted Days podcast, Sara discusses how to practice self-love in sobriety. Timed closely after Valentine's Day, the episode emphasizes the essential nature of self-compassion and self-care beyond mere indulgences like bubble baths. Sara provides practical strategies to cultivate self-love, including talking to yourself like a friend, rewriting your narrative, and practicing forgiveness. The episode also offers actionable self-care tips, such as setting boundaries, prioritizing rest, and integrating daily gratitude and affirmations.
 
00:00 Introduction and Episode Overview
00:16 The Importance of Self Love in Sobriety
01:32 Understanding the Challenges of Self Love
03:15 Strategies for Cultivating Self Compassion
06:00 Practical Self Care Tips
08:37 Daily Self Love Practices
13:37 Conclusion and Final Thoughts
 
Ready to change your mindset from a mindset of a drinker to a mindset of a non-drinker? CLICK HERE to download the 10 mantras mentioned in the episode.
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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. 85: Alcohol-Free Living Made Easier: The Power of Habit Hacking

Ep. 85: Alcohol-Free Living Made Easier: The Power of Habit HackingAre your habits helping you build a fulfilling alcohol-free life, or are they keeping you stuck? In this episode, Sara and Heather dive deep into habit hacking—how small shifts in your daily routines can create massive, lasting change. Whether you're trying to break free from alcohol, social media scrolling, emotional eating, or any other unhelpful habit, this episode will give you the tools to identify your triggers, shift your routines, and embrace habits that truly support your well-being.
If you've found yourself slipping on your goals now that the energy of January has faded, this episode is your reset button. 🚀
What You'll Learn in This Episode:
✅ The habit loop—understanding cues, routines, and rewards✅ How habits shape your alcohol-free journey and overall well-being✅ The power of non-negotiables in keeping you grounded✅ Small, sustainable shifts that lead to big transformation✅ How to break free from stuck habits (drinking, numbing, avoidance)✅ The role of identity-based habits in long-term success✅ How your environment can make or break your progress✅ Why building a life you love makes sobriety easier (not harder!)✅ The importance of community and how to find the right support
Key Takeaways & Action Steps:
🔹 Identify one habit shift you can implement TODAY. Start small!🔹 Instead of saying “I’m trying to quit drinking,” say “I’m a person who prioritizes my well-being.”🔹 Your environment matters—set up your space for success.🔹 Swap habits for mindful rituals (ex: replace scrolling with journaling, alcohol with tea, etc.)🔹 Community is everything—find support through Day Makers or online sober spaces.🔹 Progress over perfection—every step forward is a win!
 
Resources Mentioned:
Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here.
Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life.
Join the Conversation!
We want to hear from you! 🎉
📢 What habit are you working on? Tag us on social media and let us know!
📩 If this episode resonated with you, share it with a friend who needs it.
💬 Comment on Spotify & YouTube—we see you listening, now let’s chat!
📅 New episodes drop every Tuesday—subscribe & follow so you never miss one!
 
This episode is packed with insights and practical tools to help you take control of your habits and create a life you genuinely enjoy. Let’s build momentum together! 🚀💪
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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. 84: How to Talk to Your Teen About Alcohol (Without the Awkwardness)

In this special episode of The No More Wasted Days Podcast, Sara is joined by her husband, Ryan, as they dive into a heartfelt and essential topic: how to talk to your teenagers about drinking. With their own boy-girl twins nearing 14 and reflecting on nearly six years of sobriety, Sara and Ryan share personal stories, lessons learned, and practical strategies to help parents navigate this often tricky conversation.
What You'll Learn in This Episode:
The realities of underage drinking, including current statistics and the risks of binge drinking in teens.
How alcohol affects the developing brain and why early exposure can have long-term consequences.
Common myths parents believe about teen drinking—and why they might be doing more harm than good.
Practical strategies to talk to your kids about alcohol, including:
Starting the conversation early (and keeping it ongoing).
Being honest about your own drinking history without glorifying it.
Setting clear expectations and boundaries without fostering rebellion.
Helping your kids handle peer pressure with confidence.
Leading by example, whether you drink or not.
Real Talk from Real Parents:Sara and Ryan get candid about their own experiences with alcohol, the parenting mistakes they’ve learned from, and how quitting drinking has shaped their approach to raising teens. They even share the awkward (and funny) moments of having these conversations with their own kids.
Bonus:Stay tuned until the end, where they discuss what to do if you discover your teen has been drinking—how to respond with curiosity, not judgment, and turn mistakes into valuable learning opportunities.
This episode is packed with relatable stories, science-backed insights, and actionable advice that will leave you feeling more confident about talking to your kids about alcohol—whether they're 8, 14, or heading off to college.
Resources Mentioned:
Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here.
Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life.
If this episode resonated with you, share it with a friend and leave a comment on Spotify or YouTube. 💛
 
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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. 83: Finding Joy on Your Alcohol Free Journey

Ready to download the FREE routines guidebook Sara mentioned in the episode? CLICK HERE to download so you can create routines that are filled with little hits of dopamine.
 
In this shorty episode of The No More Wasted Days Podcast, Sara discusses the fear of losing joy after quitting alcohol and shares personal experiences of overcoming that fear. She outlines the science behind alcohol's effect on dopamine receptors, explaining how alcohol gives a false sense of fun and why it's challenging to break the addiction cycle. Then she offers five actionable strategies to find authentic joy in a sober life: creating new rituals, finding playfulness, moving more, being present, and seeking out laughter and fun. Additionally, she encourages a mindset shift from passive to active joy-seeking by planning fun activities and building a joyful community. Sara emphasizes that true happiness doesn't come from alcohol—it comes from within.
 
00:00 Introduction: Finding Joy Without Alcohol
00:13 The Fear of Losing Fun
00:47 The Reality of Quitting Alcohol
02:29 Understanding Alcohol's Impact on the Brain
04:59 Five Strategies for Rediscovering Joy
05:07 Creating New Rituals and Small Pleasures
06:46 Finding Playfulness Again
08:23 The Importance of Movement
09:14 Being Present in Everyday Life
11:02 Laugh More and Seek Out Fun
12:26 Mindset Shift: Creating Joy
14:34 Conclusion: Embrace Your Natural Light
 
Ready to unlock your routines that are catered to giving your natural dopamine? 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.“Dopamine Nation: Finding Balance in the Age of Indulgence” by Dr. Anna Lembke
 
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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. 82: Radical Acceptance: The Mindset Shift That Changes Everything

Let’s talk about radical acceptance—a concept that can completely shift your mindset in sobriety and in life. In this episode of No More Wasted Days, Heather and Sara dive into what radical acceptance actually means, how it helps you move through challenges without resistance, and why it's a powerful tool for staying alcohol-free. If you're struggling with emotions, self-judgment, or the need to control everything, this episode will give you the mindset shift you need to find more peace and freedom on your journey.
What You’ll Learn in This Episode:
What radical acceptance is (and what it’s not).
Why acceptance doesn’t mean giving up—but actually empowers you to take action.
How resisting reality creates unnecessary suffering (and how to stop).
Practical ways to start using radical acceptance in your alcohol-free journey.
How to manage emotions, let go of judgment, and stop fighting what you can’t control.
Key Takeaways:
Acceptance ≠ Approval – You don’t have to like a situation to accept it and move forward.
Control What You Can – The only thing you truly control is how you respond.
Let Go of Judgment – Free yourself from labeling things as “good” or “bad” and just be.
Practice Non-Attachment to Outcomes – Focus on what is, not the endless “what ifs.”
Self-Compassion is Key – Treat yourself like you would a friend going through a tough time.
Memorable Quotes:
“Acceptance isn’t giving up—it’s choosing to move forward without wasting energy on resistance.”
“When we resist what’s happening, we create more suffering for ourselves.”
“Letting go of judgment doesn’t mean you’re okay with something—it means you’re freeing yourself from unnecessary emotional weight.”
“You don’t need to love your reality to accept it. Acceptance is what helps you move through it.”
“Focus on ‘what is’ instead of ‘what if’—because the ‘what ifs’ will keep you stuck.”
 
Resources Mentioned:
Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here.
Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life.
If this episode resonated with you, share it with a friend and leave a comment on Spotify or YouTube. We’d love to hear how radical acceptance is shifting your perspective! 💛
 
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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. 81: Wine O'Clock Exposed: Break the Cycle

In this shorty episode, Sara explores the 'wine o'clock' culture, where drinking wine as a daily ritual has become normalized, particularly as a coping mechanism for stress. She dives into the social and emotional impacts of this culture, sharing her personal journey from participating in it to quitting drinking. Sara examines the societal pressures that promote this habit and offers actionable strategies for breaking free from it, including building new rituals and seeking healthier, more fulfilling activities. She emphasizes the importance of community support and encourages listeners to reflect on their habits, make thoughtful changes, and reclaim their evenings in healthier ways.
00:00 Introduction to Wine O'Clock Culture
01:28 The Rise of Wine O'Clock Culture
03:55 The Impact of Wine O'Clock Culture
05:53 Breaking Free from Wine O'Clock
07:55 Creating New Rituals and Community
09:27 Conclusion and Next Steps
 
And don’t forget to download your free Alcohol Free Checklist.  Just CLICK HERE to download this list 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

Ep. 80 - Creating the Mindset of a Non-Drinker

In this episode of the No More Wasted Days podcast, hosts Sara and Heather discuss their personal experiences of adopting a new mindset to quit drinking. They discuss how they transitioned from viewing quitting drinking as a punishment to a beneficial life choice. They share their respective journeys which included methods such as constructing daily gratitude practice and adopting particular mantras or affirmations. They also explore visualization techniques and revamping ritual habits.
 
00:30 Introduction and Welcome
00:43 The Importance of Mindset in Quitting Drinking
01:14 Practical Tips for Mindset Work
01:49 The Internal Struggle of Quitting Drinking
02:40 The Power of Daily Gratitude
04:19 How to Practice Daily Gratitude
08:57 The Role of Affirmations in Mindset Shift
11:29 How to Practice Daily Affirmations
16:04 The Power of Visualization
18:56 How to Practice Visualization
19:22 The Power of Visualization in Sobriety
21:35 Changing Habits and Routines for an Alcohol-Free Life
23:01 Creating New Rituals and Habits
23:53 The Role of Habits and Rituals in Sobriety
25:51 Replacing Drinking Habits with New Activities
32:14 The Importance of Consistency in New Habits
35:36 Conclusion: Implementing New Habits and Rituals
 
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: @accordingtohpg
TikTok: @thealcoholfreecoach

Ep. 79: How Giving Up Alcohol Transforms Your Health

In this episode of The No More Wasted Days Podcast, Sara discusses the health benefits of sobriety, impacting mental clarity, physical well-being, and spiritual growth. She shares how sobriety improves cognitive function, sleep, heart health, and immune system strength, along with fostering deeper self-awareness and better relationships. Sara also highlights the importance of spiritual practices like meditation and mindfulness in enhancing one's alcohol-free journey. 
 
00:00 Introduction to the Podcast
01:41 Mental Health Benefits of Sobriety
08:04 Physical Health Benefits of Quitting Alcohol
11:44 Spiritual and Soul Benefits of Sobriety
13:39 Conclusion and Encouragement
 
And don’t forget to download your free Alcohol Free Checklist.  Just CLICK HERE to download this list 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

Ep. 78: Why Quitting Drinking Feels Hard—and Why It’s Worth It

Quitting drinking is one of the most transformative decisions you can make, but let’s be honest—it’s not always easy. In this episode of The No More Wasted Days Podcast, Sara and Heather dive into why giving up drinking can feel so hard, especially in the early days, and why sticking with it is so incredibly worth it. From the biological and emotional challenges to the incredible physical and mental benefits, this episode is packed with insights and strategies to support your alcohol-free journey.
What You’ll Learn in This Episode:
The biological challenges of quitting alcohol: Why your brain and body resist change in early sobriety.
How alcohol affects emotions and why learning to cope without it can feel overwhelming.
The social and cultural pressures that make giving up alcohol harder than expected.
The incredible physical, emotional, and social benefits that come with staying alcohol-free.
Strategies to push through the hard days and come out stronger on the other side.
Key Takeaways:
It’s Normal to Struggle: Quitting alcohol impacts your brain, body, and emotions—but understanding the “why” makes it easier to keep going.
Rebuild Your Coping Skills: Without alcohol, you’ll learn healthier ways to manage stress, anger, and anxiety.
Find Freedom: Sobriety brings time, energy, and clarity you didn’t know you were missing.
Build a Support System: Whether it’s through coaching, community, or close friends, surrounding yourself with like-minded people is key to success.
Be Patient with Yourself: Progress isn’t linear, and giving yourself grace is an important part of the journey.
 
Resources Mentioned:
Meetup and Creative Mornings for finding local or virtual activities.
Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. Learn more here.
Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life.
Remember: The struggle is temporary, but the rewards of an alcohol-free life last forever. Keep going—you’re worth it!
 
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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