The No More Wasted Days Podcast

Ep. 149: Why Women are Drinking More, and Who Benefits ft. Celeste Yvonne

In today’s episode, Sara sits down with author and advocate Celeste Yvonne, whose book It’s Not About the Wine cuts straight through the noise of mommy wine culture and exposes what’s really going on behind the scenes.
 
This conversation digs into the political and psychological systems that encourage women to drink, profit from their burnout, and quietly benefit when mothers are overwhelmed, numb, and too exhausted to challenge the status quo.
 
Sara and Celeste unpack how alcohol became the “acceptable” coping mechanism for modern motherhood, why women are drinking more than ever, and how targeted marketing turned female exhaustion into a trillion-dollar opportunity for Big Alcohol. If you’ve ever wondered why drinking feels so normalized for moms or why quitting sometimes feels rebellious, this episode will connect the dots.
 
They also explore what happens when women finally step out of that fog. Spoiler, clarity changes everything. From relationships to emotional patterns to political awareness, sobriety becomes a form of awakening, and that awakening has a ripple effect.
 
If you’ve felt the spark of something waking up inside you, this episode will fan that flame.
In this episode, you’ll hear:
Why mommy wine culture exploded on social media and who benefitted from it
How Big Alcohol used burnout, overwhelm, and emotional labor as a marketing strategy
Why numbing out keeps women small, quiet, and disconnected from their own power
The cultural expectations that trap women into drinking more than they realize
How marketing shifted from cigarettes to wine, and why women became the primary target
The connection between sobriety and political clarity
What real self care looks like when alcohol is no longer the default
How sobriety gives women their voice back, and why that voice matters
The emotional patterns alcohol keeps hidden and what rises to the surface when you stop
Why women often feel angrier in early sobriety, and why anger is actually a sign of waking up
About Celeste
Celeste Yvonne is a writer, speaker, and author of It’s Not About the Wine: The Loaded Truth Behind Mommy Wine Culture. Her work has been featured in the Washington Post, Today Show, and Good Morning America. You can follow her  on social media @theultimatemomchallenge (on Instagram, Facebook, and TikTok) or on Substack.
Ready for a powerful reset?
Dry January is coming, and I’m hosting my biggest 30-day alcohol-free experience starting January 1. You’ll get daily support, coaching, and a community that actually understands what you’re working toward. Join the waiting list for first access and an exclusive discount.
Join the waitlist: nomorewasteddays.co/waitinglist
Books Mentioned
Dopamine Nation by Dr. Anna Lembke Referenced for understanding the pain, pleasure, and dopamine balance.
Atomic Habits by James Clear Recommended for building new habits and rewiring routines in early alcohol-free life.
This Naked Mind by Annie Grace A foundational book that helped Sara shift her beliefs about alcohol.
The Addiction Inoculation by Jessica LaheyRecommended by Celeste for understanding how to raise kids in an alcohol-centric culture.
Fawning by Dr. Ingrid ClaytonMentioned in your discussion about people-pleasing and emotional patterns.
Quit Like a Woman by Holly WhitakerCited as one of the major books shaping the conversation around women and alcohol.
Drink by Ann Dowsett JohnstonReferenced for its research on how and why women became the primary target of alcohol marketing.
It’s Not About the Wine by Celeste YvonneCentral to the episode and the conversation about mommy wine culture and political awakenings.
 
****************************************************
 
Dry January Waiting List
If something in this conversation stirred something in you, don’t ignore it. Dry January is right around the corner, and this is your chance to start the year clear, grounded, and fully back in your power. My 30 Day Alcohol Free Experience begins January 1, and the women who join this challenge always walk out with more confidence, more energy, and a level of clarity they didn’t know they were missing.
 
Get on the waiting list today so you’re the first to know when enrollment opens and you’ll unlock an exclusive discount only available to waitlist members. If you’re craving a reset or a real change, this is your moment to take it.
Join the waitlist: nomorewasteddays.co/waitinglist
 
************************************************
 
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. 148: Staying Alcohol Free on Thanksgiving: 6 Strategies That Actually Work

Time is running out to  join the Day Makers Community for two weeks for $1. Join today for coaching, connection, and support. www.nomorewasteddays.co/daymakers.
************************************************
Thanksgiving used to be one of my biggest drinking holidays. It was chaotic, wine-soaked, and every year followed the same pattern, exhaustion, resentment, chasing a buzz, and then waking up the next morning wishing I could take parts of it back.
In this episode, I’m pulling back the curtain on all of it, the wine-day traditions, the resentment of cooking, the Black Friday hangovers, my first sober Thanksgiving while pregnant with the twins, and the moment I finally learned what a peaceful, present holiday could feel like without alcohol.
Today, I’m walking you through six powerful strategies to help you step into an alcohol-free Thanksgiving with clarity, confidence, and a sense of rebellion against the belief that alcohol is required to survive the holidays.
These are the deeper strategies, not the basic “bring a mocktail” tips you’ve heard a million times. You’ll learn how to find the exact moment your cravings spike, how to pre-decide your identity before the day begins, how to use sensory anchors to stay grounded, and how to design micro escape routes that keep you steady and empowered.
You’ll also get a grounded gratitude practice that avoids the toxic positivity trap and helps you stay connected to the moments you genuinely want to remember.
This episode is your permission slip to reclaim the holiday as something peaceful, joyful, and fully yours.
In This Episode You’ll Learn:
The truth about why Thanksgiving may be one of your biggest “drinking holidays”
How alcohol turns the day into chaos rather than connection
What my first sober Thanksgiving really felt like
Six deeper strategies to keep you steady, present, and proud
How to create an identity that makes staying alcohol free easier than willpower
A gratitude practice that supports your journey without feeling forced
Why an alcohol-free Thanksgiving is not a downgrade, but a radical upgrade in presence and joy
The Six Strategies I Walk You Through:
Identify your breaking-point moment
Pre-decide your identity
Create a sensory anchor
Build a micro escape route
Give yourself a purposeful role
Visualize tomorrow morning
A Final Reminder - This is the last episode where you can join the Day Makers for just $1 for two weeks. If you feel that tug in your gut pulling you toward something more, don’t ignore it. Step in now and surround yourself with people who understand your journey.
Join here: nomorewasteddays.co/daymakers
************************************************
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. 147: Winter Blues and Sobriety - 5 Strategies that Actually Help

If the darker months tend to stir up cravings, low motivation, or the urge to numb out, this is your sign to plug into real support. For November only, you can try the Day Makers Community for two weeks for just $1. Get coaching, connection, and stability during the hardest season of the year. Join at www.nomorewasteddays.co/daymakers.
Episode Summary
Winter can be one of the most challenging seasons to stay alcohol free. Shorter days, less sunlight, gray skies, and changes in routine can mess with your mood and energy. In the Pacific Northwest, Sara calls it the Big Dark for a reason. In this episode, she breaks down why the winter blues happen, why they hit harder when you are alcohol free, and the practical strategies that help you stay grounded instead of slipping backward.
Sara shares the story of her first winter living in a camper trailer on the land while building her house. The lack of natural light, heavy rain, and isolation hit stronger than expected, and it became the first time she truly understood how intense the winter blues can feel, even deep into sobriety. She now approaches every winter with intention and has built a winter-specific sober toolkit to stay emotionally steady.
Through personal experience and research, this episode teaches you how to recognize winter blues, how to distinguish them from seasonal affective disorder, and how to protect your alcohol free identity during the months when cravings or old coping mechanisms may begin whispering again.
You will leave with five winter-proof strategies that help you stay energized, connected, and proud of your choices, even when the season feels heavy.
What You Will Learn
1. Why the Winter Blues Happen
How reduced sunlight lowers serotonin.
How longer darkness disrupts circadian rhythm, leading to fatigue, fog, and increased melatonin.
Why people in northern latitudes are more susceptible.
How environmental factors like rain, darkness, and isolation intensify the emotional dip.
2. How Winter Impacts Your Alcohol Free Journey
Lower mood plus lower energy can increase cravings and relapse risk.
Lack of motivation can sabotage routines that usually protect your sobriety.
Social withdrawal and loneliness can make old patterns feel nostalgic or tempting.
Winter can become a unique season in your recovery, requiring specialized tools and preparation.
3. How to Know Whether It Is the Winter Blues or Seasonal Affective Disorder
Winter blues tend to be mild and temporary.
SAD is more persistent, more intense, and repeats each winter.
Sara stresses the importance of not minimizing clinical depression and reaching out for professional support when needed.
4. Five Strategies to Protect Your Sobriety This Winter
Light exposure and environment
Use a light therapy lamp.
Increase brightness in your indoor spaces or embrace warm lighting if it brings comfort.
Explore vitamin D supplementation.
Get your face outside for whatever sunlight exists that day.
Routine and structure
Keep consistent wake times.
Resist the urge to retreat into isolation.
Anchor habits that reinforce your non-drinker identity.
Maintain community engagement even when motivation dips.
Movement, connection, and purpose
Move daily even when it is dark or rainy.
Bundle up, put on the rain gear, and get outside.
Plan intentional social touchpoints.
Reaffirm your personal why and your identity as a non-drinker.
Ask for support when things feel off
Speak up early.
Share your experience with a partner or community.
Build a winter strategy before you are struggling.
Seek professional care if symptoms feel intense or prolonged.
Mindset reframing
See winter as a season of reinvention rather than defeat.
Lean into coziness, warmth, and slow living.
Remember that you no longer use alcohol to numb through winter.
Identify at least one win each day that happens because you did not drink.
Key Takeaway
The winter blues are real, and they are rooted in biology and environment. But with preparation and intentional practice, you can navigate this season with confidence instead of slipping into old patterns. Winter can become a powerful part of your alcohol free story, a season of inner strengthening, and a time to build the resilient version of yourself who will step boldly into spring.
Resources Mentioned
The Happy Light (light therapy lamp) - Verilux HappyLight - https://a.co/d/blonUVy
The Little Book of Hygge (Day Makers November book club pick) - https://a.co/d/0w06tQx
Join the Day Makers Community
If you want support through the darker months, this is the perfect time. For November only, you can try the Day Makers for two weeks for just $1. Join the coaching calls, connect inside the community, and learn the tools that make winter feel lighter.  Start your trial at nomorewasteddays.co/daymakers.
************************************************
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. 146: Staying Motivated in Your Alcohol Free Journey

This November, you can join the Day Makers Community for just $1 for your first two weeks. Connect with like-minded people, rebuild your confidence, and start creating a life you love alcohol-free. Join now at nomorewasteddays.co/daymakers
 
When you first quit drinking, your biggest goal might simply be to make it through each day alcohol-free and that’s huge. But what happens when you start to feel ready for more?In this inspiring episode, Sara explores the power of goal setting in sobriety and how it shifts your focus from just not drinking to thriving. She shares her own evolution from early sobriety to taking on life-changing goals like building a house, launching a business, and planning a 93-mile backpacking trip with her family around Mount Rainier.You’ll learn why alcohol keeps us stuck in short-term thinking, how sobriety rebuilds self-trust, and how to start dreaming again, one intentional goal at a time. Whether you’re just starting your alcohol-free journey or ready to push toward your next chapter, this episode will remind you what’s truly possible when you stop numbing and start creating.
 
In this episode, you’ll learn:
Why goal setting is essential for long-term fulfillment in sobriety
How breaking promises while drinking damages self-trust, and how to rebuild it
The difference between surviving sobriety and thriving in it
How to set aligned goals that reflect who you want to become, not who you “should” be
Practical ways to start small, stay consistent, and build momentum
The mindset shifts that make growth sustainable (progress over perfection)
Key takeaways:
Your first goal, staying alcohol-free, is not small; it’s foundational.
Once you build trust in yourself, your confidence expands naturally.
Sobriety opens space for new dreams, from creative projects to fitness goals.
Big goals don’t have to be grand gestures, they just need to align with your values and your “why.”
You didn’t quit drinking to live smaller; you quit so your life could get bigger.
Sara’s Big Goals Example:
Completing a 100-day fitness challenge
Building her family’s dream home from the ground up
Preparing for the Wonderland Trail hike in 2027
Each of these milestones began with the same foundation: daily commitment, self-trust, and a willingness to dream bigger without alcohol.
 
Join the Day Makers Community
For the month of November only, you can try the Day Makers community for just $1 for your first two weeks. Inside, you’ll find:
Weekly group coaching calls with Sara
A book club and community discussions
Goal-setting support and mindset tools
Accountability and connection with others on the same path
Join today at nomorewasteddays.co/daymakers
 
If this episode inspired you, please follow, rate, and review No More Wasted Days. Every share helps more people discover a life beyond alcohol—one that’s purposeful, grounded, and full of possibility.
************************************************
🌟 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

Ep. 145: From Chaos to Calm - Rediscovering Yourself After Alcohol

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.
 
************************************************
🌟 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

Ep. 144: Transfer Addiction Explained: What Happens After You Quit Drinking

Ready to finally break free from alcohol—and stop the cycle of numbing? Start your journey today with the Refresh & Reboot: 30 Day Alcohol-Free Challenge. This self-paced program gives you daily guidance, mindset tools, and video support from Sara to help you thrive through your first 30 days without alcohol.
Podcast listeners get 20% off with code PODCAST20 at checkout.👉 Join the Challenge Here https://nomorewasteddays.co/30-day-challenge/
Episode Summary
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
 
🎧 Mentioned in this episode:
Refresh & Reboot: 30 Day Alcohol Free Challenge - CLICK HERE to start your self guided 30 day alcohol free challenge today.
📚 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

Ep. 143: The One Mindset Shift That Finally Made Quitting Alcohol Easy

Sara 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.
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:
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/
************************************************
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. 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!
************************************************
🌟 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

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!
************************************************
🌟 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

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.
 
************************************************
 
🌟 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