The No More Wasted Days Podcast

Heather Pennell is back on the No More Wasted Days podcast, and this episode feels like catching up with an old friend.
In this conversation, Sara and Heather talk about Heather’s five-year alcohol-free anniversary, what life has looked like since stepping away from the podcast, and how she has been rebuilding after a season of burnout, health challenges, major life disruptions, and emotional overwhelm.
Heather shares what helped her begin to feel more regulated, including slowing down, creating calmer mornings, delaying phone use, supporting blood sugar, and increasing her window of tolerance. She also opens up about emotional sobriety, taking up space, letting go of “nice girl” conditioning, and learning how to live alcohol-free in a way that feels grounded, calm, and sustainable.
This episode is a reminder that alcohol-free living is not just about removing alcohol. It is also about learning how to care for your nervous system, protect your energy, and build a life you no longer need to escape from.
 
Resources and Links:
Join the Day Makers CommunityLooking for alcohol-free support, weekly group coaching calls, and a private community of like-minded alcohol-free badasses? Come join us inside Day Makers. You can try your first two weeks for just $7. CLICK HERE to join.
 
Work with Heather 1:1If Heather’s story and coaching style spoke to you, check out her one-on-one coaching options for deeper support on your alcohol-free or personal reset journey. CLICK HERE to work with Heather.
 
Join Heather’s Real Life ResetHeather’s Real Life Reset is a 40-day group coaching program designed to help you feel more like yourself again by focusing on sleep, mornings, food, anxiety, motivation, habits, and emotional regulation. The next round starts June 15th. CLICK HERE to join the Real Life Reset.
 
Connect with Heather:Instagram: @heatherpennellcoaching
 
Support the Podcast:If you love the No More Wasted Days podcast, please take a moment to leave a review on Apple Podcasts or rate and comment on Spotify. It helps more people find the show and begin their own alcohol-free journey.
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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

👉👉 Ready to take your first step toward an alcohol-free life? This is you last chance to save $20 off  the Reboot & Refresh: 30 Day Alcohol-Free Challenge with the code MAY20. Inside the challenge, you’ll get daily videos, daily emails, a printable workbook, and a mindset journal to help you build momentum and confidence in your alcohol-free journey.About this Episode:
This week on the No More Wasted Days Podcast, Sara sits down with two incredible women in the alcohol-free space:
In this honest, funny, and deeply relatable conversation, they talk all about parenting sober, mom wine culture, getting sober after kids, and the reality of rebuilding your life without alcohol.
They also dive into:
Why motherhood and drinking became so intertwined
The pressure of “mom wine culture”
What changed after quitting drinking
Talking to teenagers about alcohol
Driving drunk shame and sober parenting wins
Marriage after alcohol
Sober intimacy and sober sex
Why alcohol-free life gets better over time
The fear of losing your personality after quitting drinking
This episode is packed with honesty, humor, and so many moments that will make you feel less alone if you’re questioning your relationship with alcohol.Connect with Today’s Guests:
Follow Casey McGuire Davidson:
Instagram: @caseymdavidson
Podcast: Hello Someday Podcast
Follow Stefanie Wilder-Taylor:
Instagram: @swildertaylor
Podcast: The Drunkish Podcast
 
Ready to Start Your Alcohol-Free Journey?
The $20 off anniversary sale for the Refresh & Reboot: 30 Day Alcohol-Free Challenge is ending soon.
Use coupon code MAY20 to save $20 off your enrollment and join Sara for:
Daily videos
Daily emails
Printable journal prompts
A printable workbook
Support and guidance through your first 30 alcohol-free days
This challenge helped Sara become alcohol-free nearly 7 years ago, and it could be the thing that changes your life too. CLICK HERE to join today.
 
✨ If this episode helped you, leave a review and share it with someone who needs to hear 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

Ep. 173: The Truth About Long-Term Sobriety Nobody Talks About 🎉 May is my alcohol-free anniversary month, and to celebrate, you can save $20 on my self-led 30 Day Alcohol Free Challenge with coupon code MAY20. Details linked below.
 
Episode Summary:In this deeply personal episode, I’m reflecting on what I’ve learned after 7 years alcohol-free, including what changed dramatically, what surprised me most, and what still takes work.
When I first quit drinking in 2019, I thought I was just taking a 30-day break to “prove” I didn’t have a problem. I never imagined that one decision would completely transform my confidence, relationships, identity, and the direction of my life.
In this episode, I break down my journey in two phases:
Years 1–3: rebuilding habits, learning to socialize alcohol-free, navigating cravings, and discovering who I was without alcohol
Years 4–7: emotional sobriety, nervous system regulation, boundaries, authenticity, deeper healing, and eventually becoming fully sober after quitting weed too
I also share:✨ Why decision fatigue around alcohol eventually disappears✨ What actually gets easier over time✨ The emotional work sobriety doesn’t magically fix✨ How anxiety changed after quitting substances✨ Why self-trust has become one of the greatest gifts of this journey✨ The difference between external transformation and internal transformation✨ What “true recovery” feels like for me now
If you’re early in your alcohol-free journey, sober curious, or wondering whether long-term sobriety is worth it, this episode is for you.
If this episode resonated with you, please share it with a friend or leave a review. Your support truly means the world to me.
Links, Resources, and Sponsors:Join the 30 Day Challenge (don’t forget the coupon code MAY20):https://nomorewasteddays.co/30-day-challenge/
Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing
Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft
 
If this episode helped you, leave a review and share it with someone who needs to hear 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

Ready to take your first step toward an alcohol-free life? During the month of May, you can join the Reboot & Refresh: 30 Day Alcohol-Free Challenge for $20 off with the code MAY20. Inside the challenge, you’ll get daily videos, daily emails, a printable workbook, and a mindset journal to help you build momentum and confidence in your alcohol-free journey.
 
Episode Summary:In this episode of the No More Wasted Days podcast, Sara sits down with sobriety content creator Adriana Cavallo for a raw and honest conversation about addiction, recovery, and what happens when you stop numbing yourself with alcohol and weed.
Adriana shares her story of developing severe alcohol addiction while working in the restaurant industry, being hospitalized for liver failure at 30 years old, and the long road that followed after trying to moderate, becoming “Cali sober,” and eventually realizing she needed to become fully substance-free.
In this episode, we discuss:
What it’s like trying to quit drinking while working in the restaurant industry
Why “special occasion drinking” slowly pulled Adriana back into alcohol
The hidden struggles of being “Cali sober”
Why weed became another form of escapism
How boredom and stillness can actually become peaceful in sobriety
The importance of sober community and support
Why recovery doesn’t have to look perfect or extreme
How both Sara and Adriana learned to finally feel comfortable in their own skin
This episode is honest, emotional, funny, and incredibly relatable for anyone questioning their relationship with alcohol, weed, or escapism in general.
You can follow Adriana on Instagram and TikTok at @theadgeofsobriety for more inspiration and support on your alcohol-free journey. Get through your next craving with this recording from Adriana - https://stan.store/TheAdgeofSobriety
Links, Resources, and Sponsors:
Adriana's "Sponsor in Your Pocket" recording:https://stan.store/TheAdgeofSobriety
Join the 30 Day Challenge:https://nomorewasteddays.co/30-day-challenge/
Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing
Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft
 
If this episode helped you, leave a review and share it with someone who needs to hear 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

I’m celebrating my 7 year alcohol free anniversary on May 13th, and you’re invited to celebrate with me.
👉 Join the Reboot & Refresh: 30 Day Alcohol Free Challenge Use code MAY10 to save 10% this month.
Inside the challenge: • Daily videos + emails for guidance • Printable workbook + mindset journal • Self-paced, simple structure to get you through your first 30 days
This is exactly how I started my journey, and it changed everything.
 
Episode Summary
In this episode, I break down one of the biggest mindset shifts in early sobriety:
Alcohol isn’t a reward, it’s a sedative dressed up as one.
When you remove alcohol, it’s common to feel flat, bored, or restless. That doesn’t mean something is wrong. It means your brain is healing and recalibrating.
I’ll walk you through how to rebuild your reward system so you can actually feel good again, without relying on alcohol.
 
What You’ll Learn
Why alcohol trains your brain to associate it with relief, celebration, and relaxation
Why early sobriety can feel “meh” (and why that’s a good sign)
The difference between quick dopamine hits and real, lasting pleasure
Simple, repeatable daily rewards that help retrain your brain
How to shift from numbing out to actually enjoying your life
 
Build Your New Reward System
Use this simple framework to start today:
1 Daily Reward – quick, grounding, repeatable
1 Weekly Reward – something fun and intentional
1 Future Reward – something to look forward to
This is how you stop relying on alcohol and start creating a life you genuinely enjoy.
 
Key Reminder
You’re not losing something when you quit drinking.You’re upgrading your entire reward system.
 
Links, Resources, and Sponsors:Join the 30 Day Challenge:https://nomorewasteddays.co/30-day-challenge/
Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing
Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft
 
If this episode helped you, leave a review and share it with someone who needs to hear 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

If you’ve ever quit drinking and found yourself struggling with food, body image, or control… this conversation will hit home.
In this episode, Sara sits down with sober dietitian Lindsay Sparks (@soberandnourished on Instagram) to unpack the deep connection between alcohol, disordered eating, and the pursuit of control. From growing up in diet culture to navigating sobriety, Lindsay shares how healing her relationship with food ultimately led her to question her drinking, and later, her relationship with weed.
This is an honest, layered conversation about what it really means to feel at home in your body without numbing out.
In this episode, we talk about:
How body image struggles often begin early and are shaped by culture, media, and family influences
The restrict–binge cycle and how it mirrors patterns with alcohol
Why control (with food or drinking) often backfires
The concept of intuitive eating and reconnecting with your body’s cues
The overlap between disordered eating and alcohol use
Why quitting drinking doesn’t automatically “fix” your relationship with food
Sugar cravings in early sobriety and what your body actually needs
Lindsay’s journey from alcohol-free to fully substance-free (including quitting weed)
The hidden and normalized nature of both diet culture and alcohol use
How to approach health, weight, and body changes without obsession or shame
Key Takeaways:
You’re not “failing” at moderation. These cycles are patterns, not personal flaws.
Control creates backlash. Whether it’s food or alcohol, restriction often leads to overcorrection.
Healing isn’t about perfection, it’s about awareness, consistency, and self-trust.
Early sobriety requires nourishment, not punishment.
You can build a life where you feel good in your body without numbing, restricting, or obsessing.
 
Connect with Lindsay:
Instagram: @soberandnourished
Work with Lindsay through Nourish (telehealth dietitian services)
Website coming soon (link will be added in show notes)
 
Links, Resources, and Sponsors:Join the Day Makers:https://nomorewasteddays.co/day-makers-community
Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing
Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft
 
If this episode resonated with you, share it with someone who needs to hear it.
Remember, you only get one life. The question isn’t “why quit?” It’s “why stay disconnected from 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

What if being alcohol-free didn’t feel like a daily battle… but just who you are?
In this episode, Sara breaks down the shift from relying on exhausting willpower to stepping into true empowerment, where sobriety feels natural, aligned, and even effortless over time. If you’ve ever felt like you’re “white-knuckling” your way through this journey, this episode gives you practical ways to change that.
The 6 Strategies to Move from Willpower → Empowerment:
Reframe Your Mindset Shift from “I can’t drink” to “I don’t drink.” Start seeing your alcohol-free life as an upgrade, not a loss.
Strengthen Your Why Get clear on why this matters to you, and make it personal. Your why should feel powerful enough to guide your decisions.
Embrace a Growth Identity Focus on who you’re becoming. Start living like that version of you now through habits, routines, and hobbies.
Automate Your Habits Create routines that reduce decision fatigue. The less you have to decide, the easier it is to stay alcohol-free.
Surround Yourself with Empowering Influences Audit your environment, both online and in real life. Choose people, content, and communities that support your growth.
Celebrate Identity Shifts Acknowledge your wins, big and small. Reinforce the identity of someone who doesn’t drink.
 
Links, Resources, and Sponsors:Join the Day Makers:https://nomorewasteddays.co/day-makers-community
Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing
Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft
 
If this episode resonated with you, share it with someone who needs to hear it.
Remember, you only get one life. The question isn’t “why quit?” It’s “why stay disconnected from 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

In this episode, Sara sits down with Jessi Hartnett, host of the Honor Your Heart Podcast, to talk about breaking free from cigarettes, weed, and alcohol, and what it really takes to stay free.Jessi shares her journey from perfectionism and burnout to healing, revealing how substances were never the real problem – they were the solution she used to cope. Together, they unpack the emotional roots of addiction, the surprising challenges of quitting weed, and why true freedom comes from learning how to meet your needs in healthier ways.If you’ve ever felt stuck in a cycle of numbing out, this episode will help you understand what’s really going on and how to start reconnecting with your authentic self.
 
What You’ll Learn
Why perfectionism and workaholism often fuel substance use
The emotional rollercoaster behind drinking, smoking, and using weed
The truth about weed withdrawal that no one talks about
Why quitting all substances at once can sometimes be more effective
How anger can actually help you break free
The difference between external success and internal peace
Why lasting change requires inner work, not just willpower
 
Key Takeaway
You’re not just quitting a substance—you’re learning how to come back to yourself.
 
Connect with Jessi
Connect with Jessi Hartnett on social media (@honor_your_heart)
You Can Quit Smoking Podcast - https://www.honoryourheart.net/podcast
www.honoryourheart.net
Honor Your Heart: Your Path to Stop Smoking and Stay Stopped - https://a.co/d/0iIIsM2w
Links, Resources, and Sponsors:Join the Day Makers:https://nomorewasteddays.co/day-makers-community
Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing
Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft
 
If this episode resonated with you, share it with someone who needs to hear it.
Remember, you only get one life. The question isn’t “why quit?” It’s “why stay disconnected from 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

Quitting drinking when your partner doesn’t can feel isolating, but it’s more common than you think.This episode breaks down how to stay grounded in your alcohol-free journey without trying to control or change your partner. Learn how to set boundaries, communicate clearly, and create new ways to connect without alcohol.You’ll walk away with practical tools to protect your peace, strengthen your relationship, and build a life that actually feels better without drinking.Links, Resources, and Sponsors:Join the Day Makers:https://nomorewasteddays.co/day-makers-community
Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing
Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft
 
If this episode resonated with you, share it with someone who needs to hear it.
Remember, you’re not too much. You’re not broken. And you’re not imagining things.
 
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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

👉👉 Join the Alcohol Free April Challenge today and start your 30-day reset with daily support, tools, and community. www.nomorewasteddays.co/alcoholfreeapril 
 
In this powerful conversation, Sara sits down with mindset coach and speaker Jill McKnight to explore the connection between alcohol, emotional manipulation, and learning to trust yourself again.
Jill shares her personal experience navigating a narcissistic relationship and how alcohol can both mask and intensify the confusion, self-doubt, and emotional exhaustion that often come with it.
Together, they unpack how to recognize red flags, rebuild self-trust, and begin reclaiming your identity, whether you're still in the relationship or starting your healing journey.
If you’ve ever felt like you were “too much,” questioned your reality, or used alcohol to cope with stress or anxiety, this episode will help you see things more clearly and remind you that you are allowed to want more.
In this episode, we cover:
How narcissistic traits and alcohol misuse feed off each other
Why you may feel like you’re the problem (and why you’re not)
The role alcohol plays in numbing and delaying clarity
Early warning signs of toxic or narcissistic dynamics
How to start rebuilding trust in yourself
Why leaving feels so scary, and how to move through that fear
Small, practical ways to reconnect with your identity
Connect with Jill McKnight
Connect with Jill on Instagram @locatecoaching
Jill’s Website - https://www.locatecoaching.com/
Jill’s Podcast: Life After: From Surviving to Thriving
Free resource: 5 Ways to Identify a Narcissistic Relationship - https://locatecoaching.activehosted.com/f/3
Links, Resources, and Sponsors:Join Alcohol-Free April (starts April 1):https://www.nomorewasteddays.co/alcoholfreeapril
Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing
Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft
If this episode resonated with you, share it with someone who needs to hear it.
Remember, you’re not too much. You’re not broken. And you’re not imagining things.
 
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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