The No More Wasted Days Podcast

Ep. 142: The Science of Hangovers: What Alcohol Really Does to Your Body

Sara dives into one of the most unforgettable parts of drinking → hangovers. From her worst-ever hangover in Punta Cana to the subtle shame-filled Sundays that followed too many nights out, Sara breaks down how hangovers evolved throughout her drinking years and how they became one of the biggest motivators for her sobriety.
She doesn’t stop at personal stories. Sara also explores the science of hangovers: what’s actually happening inside your body and brain when you’re feeling miserable the next day. You’ll learn why alcohol leads to dehydration, inflammation, anxiety, and that 3 a.m. wake-up, plus why “hair of the dog” only keeps the cycle going.
If you’ve ever wondered why hangovers hit so hard or need a vivid reminder of what you’re leaving behind, this episode is your reality check and your motivation to keep choosing a hangover-free life.
00:00 Introduction to the Podcast and Today's Topic
02:28 The Worst Hangover Experience
09:00 Evolution of Hangovers Over the Years
15:34 The Science Behind Hangovers
25:06 Conclusion
💡 What You’ll Learn
Sara’s most vivid hangover story and why it keeps her sober today
How her hangovers evolved from college through adulthood
The emotional side of hangovers → anxiety, shame, and isolation
The six science-backed reasons we experience hangovers
Dehydration and electrolyte loss
Acetaldehyde toxicity
Inflammation and immune response
Blood sugar drops
Disrupted sleep and neurotransmitter imbalance
The emotional fallout (“hangxiety”)
Why hangovers are a warning sign, not the price of fun
🎧 Mentioned in this episode:
Path to Power Quiz - CLICK HERE to take the Path to Power Quiz and get your personalized podcast playlist today.
Refresh & Reboot: 30 Day Alcohol Free Challenge - CLICK HERE to start your self guided 30 day alcohol free challenge today.
🧠 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:
Mayo Clinic: Hangovers: Symptoms and CausesExplains how dehydration, electrolyte imbalance, and poor sleep contribute to hangover symptoms.
National Institute on Alcohol Abuse and Alcoholism (NIAAA): Hangovers Fact SheetOverview of the biochemical and neurological effects of alcohol withdrawal and hangovers.
Harvard Health Publishing (2022): Why hangovers hurt and how to helpDiscusses blood sugar drops, dehydration, and sleep disruption caused by alcohol.
Wiese, J.G., Shlipak, M.G., & Browner, W.S. (2000): The Alcohol Hangover. Annals of Internal MedicineFoundational research describing the physiological mechanisms behind hangover symptoms.
Penning, R., McKinney, A., & Verster, J.C. (2010): The Pathophysiology of Alcohol Hangover. Current Drug Abuse ReviewsDetails inflammatory and immune system responses linked to acetaldehyde toxicity.
Stephens, R., Grange, J.A., Jones, K., & Heffernan, T.M. (2014): A Review of the Cognitive and Neurobiological Effects of Alcohol Hangover. AddictionExplores how alcohol affects neurotransmitters, sleep quality, and cognitive performance.
Quertemont, E. (2004): Acetaldehyde: A Biochemical Marker for Alcohol Addiction? Addiction BiologyExamines how acetaldehyde interacts with dopamine and reward pathways in the brain.
International Agency for Research on Cancer (IARC) (1999): Re-evaluation of Some Organic Chemicals. IARC Monographs, Vol. 71Classifies acetaldehyde as a Group 1 carcinogen. The same category as tobacco and asbestos.
NIAAA: Alcohol Metabolism: An UpdateExplains how ethanol is converted into acetaldehyde and then into acetate in the liver.
💬 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!
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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/
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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

Ep. 141: What I Learned Going to a Wedding 100% Sober

Sara is taking you behind the scenes of her brother-in-law’s wedding, and sharing the real, sometimes awkward, sometimes empowering moments that come with showing up alcohol-free at big social events.
From facing the “no mocktail” disappointment at the bar to stepping onto the dance floor without liquid courage (and realizing nobody’s actually watching you), Sara unpacks three personal stories that each reveal a powerful strategy for navigating social gatherings with confidence and joy.
You’ll also hear how observing drunk guests held up a mirror to her old self, and why that reflection left her feeling nothing but gratitude.
If weddings, parties, or social events still make you nervous on your alcohol-free journey, this episode will leave you feeling grounded, prepared, and totally capable.
✨ You’ll learn:
How to handle limited drink options (and why it’s worth bringing your own NA stash).
What to do when the dance floor feels intimidating.
How visualization can make socializing sober feel easier.
The mindset shift that turns “missing out” into deep appreciation.
Four big-picture strategies for every event:
Have a plan for how you’ll respond when offered a drink.
Stay connected with a sober buddy or accountability partner.
Set time boundaries — you don’t need to stay till 2 a.m.
Plan next-day self-care to reinforce your alcohol-free win.
💡 Whether you’re attending a wedding, a work party, or a weekend dinner with friends, Sara’s insights will help you walk in with confidence — and wake up the next morning proud, clear, and hangover-free.
🎧 Mentioned in this episode:
Free Alcohol-Free Checklist - CLICK HERE to download your guide to the essential tools and strategies that make alcohol-free living easier.
💬 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!
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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/
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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

Ep. 140: Building Healthy Habits in Sobriety Without Diet Culture

👉 Join the 30 Day Hype Human Reset Challenge (starting October 1st!) and get coaching, accountability, and community support. CLICK HERE to learn more and sign up.In this episode, I’m joined by my friend Bethany Judy, certified health coach, activist, and founder of The Hype Human. Bethany has been alcohol-free for over 7 years, and today she opens up about her sobriety story, the realities of quitting drinking, and how our relationship with food, body image, and self-worth can shift along the way.
We dive into:
Bethany’s journey to sobriety and the turning point that changed everything
Why quitting alcohol doesn’t always equal weight loss (and what to focus on instead)
The role of mindset, self-compassion, and community in building lasting change
How to move past “the f-it’s” and reset when you fall off track
The difference between health at every size vs. toxic diet culture — and how to find your personal definition of health
Bethany also shares details about her upcoming program, the 30 Day Hype Human Reset Challenge, which is designed to help you set realistic goals, build habits that stick, and find a supportive community while doing it.
👉 Join the 30 Day Hype Human Reset Challenge (starting October 1st!) and get coaching, accountability, and community support. CLICK HERE to learn more and sign up.
And be sure to follow Bethany on IG: @bethanyvibes_af and @thehypehuman If you’ve ever wondered what comes after quitting drinking, how to truly care for your body and mind without restriction or shame then  this episode will give you hope, tools, and inspiration.
 
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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/
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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

Ep. 139: I Ditched Weed - My First Year Completely Sober

This week, I’m opening up about something I’ve kept close to the chest: my journey to becoming one year weed-free. 🍃🚫
For years, I celebrated living alcohol-free while still using weed as a way to “take the edge off.” At first, it felt like harm reduction. A softer landing after quitting drinking. But over time, I realized it was keeping me stuck, sneaking around, and not fully free.
In this episode, I share:
Why I decided “Cali sober” didn’t feel aligned for me.
The messy truth of quitting weed (and how it was harder than quitting alcohol).
The failed attempts, restarts, and what finally made it stick.
How community, affirmations, and mindset shifts helped me reach one year.
The identity shift that came with saying, “I’m sober! Alcohol and THC free.”
The real benefits I’ve noticed, even when it didn’t feel easy.
This is a vulnerable episode, but I know I’m not alone. Many people in alcohol-free spaces also wrestle with weed, and I hope my story gives you encouragement, clarity, and permission to keep going even if it takes multiple tries.
✨ Free Resource: Grab my 10 Mantras to Stay Alcohol-Free (they work for THC too!) → https://nomorewasteddays.co/10-mantras/
If you’ve been curious about what life looks like without THC, or you’re somewhere in the messy middle, I hope this episode meets you exactly where you are.
 
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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/
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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

Ep. 138: Heather’s Farewell: Sobriety, Stress, and Following Your Inner Voice

This week’s episode is bittersweet. After two years of laughter, learning, and countless “aha” moments, Heather is saying goodbye as co-host of the No More Wasted Days podcast.
In this heartfelt conversation, Heather opens up about:
Why listening to your intuition becomes so much clearer when you’re alcohol-free
The difference between intuition and anxiety—and how to know which voice you’re hearing
What “the work” really looks like in sobriety (spoiler: it’s not a rigid manual, it’s simple next-right-thing choices)
Her own journey through stress, burnout, and learning to simplify life without alcohol
Memorable moments from past episodes—everything from deep values work to cracking up over “almond brothers” and making your bed
You’ll also hear Sara and Heather reflect on their favorite podcast memories, what they’ve learned from each other, and why laughter has been such an important part of tackling tough topics together.
Although Heather is stepping away as co-host, she’s still active in the Day Makers community, leading coaching calls and supporting people on their alcohol-free journeys. You’ll likely hear her voice again as a guest on future episodes, and she’s also working on an exciting new memoir project.
👉 If Heather has impacted you on this podcast, let her know! Follow her on social media (links below) and come connect with her inside the Day Makers.
This isn’t goodbye. It’s just “see you later.”
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
 
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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
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 137: The First 100 Days Alcohol-Free: What Really Happens to Your Body and Mind

✨ Enrollment for PUSH to 100 closes tonight at midnight! If you’ve been waiting, this is your moment. Join me and an incredible community for 100 days alcohol-free. The challenge starts tomorrow, September 12th, and enrollment closes tonight (9/11) at midnight. Don’t do this alone. Join the PUSH to 100 here → https://nomorewasteddays.co/push-to-100/
What really happens when you go 100 days without alcohol?
In today’s shorty episode, I’m walking you through the physical, mental, emotional, and spiritual changes that unfold during the first 100 days of alcohol-free living. This is more than just white-knuckling it through a few weeks. It’s about experiencing a full transformation in body, mind, and spirit.
We’ll break it down in clear timelines:
Days 1–10 → The shock and shift. Withdrawal, sleep disruption, cravings, and the importance of tools and mindset right from the start.
Days 11–30 → New patterns emerge. Energy begins to stabilize, mood regulation improves, and skin clarity starts to show.
Days 31–60 → Identity begins to shift. Confidence grows, relationships change, and new habits take root.
Days 61–90 → True rewiring. Dopamine recalibrates, triggers become easier to manage, and emotional resilience builds.
Days 91–100 → Transformation takes root. Sobriety feels natural, self-trust deepens, and life begins to expand in exciting new directions.
100 days is a milestone that changes everything. It’s not the finish line. It’s the launchpad for a whole new way of living.
Resources & Links
👉 Enrollment for PUSH to 100 closes tonight, September 11th at midnight. Join here: [https://nomorewasteddays.co/push-to-100/]
Listen to Episode 128 for more on what happens in the first 10 days.
 
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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: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 136: Facing Loss Alcohol Free: How to Process Grief and Keep Moving Forward

💥 Enrollment for the PUSH to 100 closes Thursday, September 11th at midnight! If you’ve been waiting for a sign, this is it. Join me for 100 days alcohol free with coaching, community, and a clear plan so you can roll into the holidays feeling strong, steady, and proud of yourself. Doors close at midnight on Sept. 11th. Don’t miss it! Tap here to join now.
Losing a beloved pet can feel like the ground has been pulled out from beneath you. Pets aren’t “just animals”, they are companions, anchors, and members of the family who walk with us through our best and worst moments. And when they’re gone, the silence is deafening.
In this heartfelt episode, Sara and Heather open up about their own experiences with pet loss on the alcohol-free path. Together, they explore:
🐾 Why pet grief can feel so heavy, especially when you’re not numbing with alcohol.
🌙 The routines and memories that make loss so jarring—and why it always feels like a shock.
💔 How grief tests your sobriety tools and what helps (and doesn’t).
✨ The concept of somatic grief—how our bodies physically hold onto loss.
🎶 Creative and holistic ways to process emotions (sound baths, movement, writing).
🐶 Welcoming new pets without “replacing” the ones we’ve lost, and how animals can ground us in our sober routines.
This is a soft, compassionate space for anyone who has lost a pet, whether recently or years ago, and is navigating that grief in sobriety. Healing isn’t about forgetting, it’s about remembering with love and continuing forward, even through the cracks.
🔗 Resources & Links
Join the PUSH to 100 (enrollment closes Sept. 11 at midnight!) → CLICK HERE
If this episode resonated with you, please share it with a friend who might need this reminder: you are not alone in your grief, and you don’t have to numb the pain to move through it.
 
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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
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 135: Back to Day 1: How my Alcohol Free Journey Began

✨ Enrollment for PUSH to 100 is officially open! This is my signature 100-day alcohol-free challenge designed to give you daily support, live coaching, and community so you never have to walk this path alone. Enrollment closes September 11th and space is limited so grab your spot today! www.nomorewasteddays.co/push-to-100/
 
In this shorty episode, I’m taking you all the way back to my very first day alcohol-free: May 13, 2019.
I’ll share what life looked like the week before, how my husband and I went from heavy drinking to considering a break, and the exact details of how I got through Day 1. From writing “I do not drink” in my journal, to listening to This Naked Mind on my commute, to sipping LaCroix and kombucha at home. This was the day that quietly but powerfully changed everything.
You’ll hear:
The lead-up to my Day 1, including a cruise, milestone birthdays, and that inner knowing that I needed change.
How I set myself up for success with gratitude journaling, affirmations, quit lit, and non-alcoholic drinks.
The importance of having an after-work plan and identifying my “witching hour.”
The one piece I wish I had embraced sooner: community.
Whether you’re just thinking about quitting, preparing for your own Day 1, or already a few days in, my story will give you inspiration, practical tools, and the reassurance that you don’t have to figure it out alone.
👉 Ready to create your own Day 1? Apply now for PUSH to 100 and let’s do it together.
If you enjoyed this episode, please take a minute to rate and review the podcast — it helps more people find encouragement for their alcohol-free journey.
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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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: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 134: Alcohol-Free Routines That Actually Work (Even When You’re Busy)

Enrollment for PUSH to 100 is officially open! 🎉 If you’re ready to break out of the numbing cycle and discover what life feels like 100 days alcohol-free, this is your chance. Spots are limited to just 30 members, and once they’re gone, doors close. The challenge begins September 12th. Apply now at nomorewastedays.co/push-to-100.
September is often a season of fresh starts—kids head back to school, routines shift, and life gets busy. But whether you’re a parent or not, this is the perfect time to take a look at your alcohol-free routines and set yourself up for success.
In this episode, Sara and Heather share how routines reduce decision fatigue and make it easier to stay alcohol-free—even during the busiest seasons of life. From peaceful morning rituals to craving-time strategies, they’ll walk you through practical ways to create consistency without overwhelm.
What you’ll hear in this episode:
Why routines make your alcohol-free commitment easier to keep
The power of morning routines to reduce stress and decision fatigue
Midday “pick-me-ups” to keep cravings from sneaking in
Evening rituals that comfort you without reaching for a drink
The 3 Ds Method for cravings: Delay, Distract, Decide
Why it’s okay when certain routines don’t work—and how to find what does
By the end of this conversation, you’ll feel inspired to create simple, sustainable routines that make your alcohol-free journey lighter and easier.
✨ Reflection Prompt: What’s one small alcohol-free routine you want to start this week?
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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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
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 133: Navigating Divorce Without Alcohol: Rebuilding Trust in Yourself

✨ Before we dive in—don’t waste another weekend. Join me for No More Wasted Weekends, a free alcohol-free challenge happening August 29–September 1. For four days, you’ll get live coaching, practical tools, and the community support you need to see what’s possible when you don’t lose your weekends to hangovers or regret. Imagine waking up Monday proud, energized, and clearheaded. Sign up now at nomorewasteddays.co/weekend.
Episode Overview
Divorce is more than the end of a marriage. It’s the unraveling of routines, identities, and visions of the future. In this episode, Heather opens up about navigating divorce while staying sober, and what it means to rebuild self-trust when the ground feels shaky.
Sobriety brings clarity, but that clarity can be overwhelming when you’re used to numbing or deferring decisions to others. Heather shares her raw experience of facing big life choices without alcohol, learning to sit in discomfort, and discovering strength in her own intuition.
Sara and Heather also highlight the importance of community support, the challenge of breaking old relationship patterns, and the quiet resilience that comes from keeping promises to yourself—even in the smallest ways.
What You’ll Learn in This Episode
How sobriety changes the way you navigate major life transitions like divorce
Why alcohol acts like a false compass, and what happens when you take it away
The role of self-trust and intuition in making hard decisions without numbing
How community support can provide a “soft place to land” during painful seasons
Why resilience isn’t built in the absence of hardship, but through it
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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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
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp