The No More Wasted Days Podcast

Ep. 77: Rethinking Relaxation: Unwinding Without Alcohol

Sara’s discussing  the common misconception that alcohol aids in relaxation. She shares her personal journey of realizing that true relaxation comes from within and provides listeners with practical strategies to unwind without alcohol. Key methods discussed include creating a wind-down ritual, moving your body, engaging your senses, practicing mindfulness, exploring creative outlets, and trying alcohol-free beverages. Sara emphasizes that relaxation is a skill that takes practice and invites listeners to download her free alcohol-free checklist for additional support on their alcohol-free journey.
 
00:00 Introduction to Rethinking Relaxation
01:35 The Myth of Alcohol as a Relaxation Tool
03:20 Practical Ways to Relax Without Alcohol
04:27 Creating a Wind Down Ritual
06:29 Engaging Your Senses and Practicing Mindfulness
07:57 Exploring Creative Outlets and Alcohol-Free Beverages
09:48 Embracing Relaxation as a Skill
11:29 Conclusion and Final Thoughts
 
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. 76: Redefining Friendship Without Alcohol

In this episode, Sara and Heather dive deep into the topic of relationships and how they evolve on the alcohol-free journey. Whether you’re just starting out or have been alcohol-free for a while, this episode is packed with insights and strategies for building stronger, more meaningful connections.
What We Discuss in This Episode:
The Impact of Alcohol on Relationships: How trust, emotional distance, communication, and bonding can all be affected by drinking.
Shifts in Values During Sobriety: Discover how authenticity, self-awareness, and personal growth become cornerstones of sober relationships.
Practical Strategies for Connection: From setting boundaries to creating new rituals and practicing empathy, learn actionable ways to strengthen relationships.
Rebuilding Trust: Tips for being transparent, addressing past mistakes, and showing consistency in your alcohol-free journey.
Navigating Social Situations: Gain confidence in alcohol-focused settings with real-life examples and tools for success.
Finding Your People: The importance of sober allies, online communities, and how to create or join alcohol-free activities.
Listener Takeaways:
Practice the examples of clear communication and boundary-setting provided in this episode.
Reflect on how sobriety has shifted your relationships and what connections you want to nurture moving forward.
Explore creative ways to engage in alcohol-free activities and build your sober support network.
 
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.
If this episode resonated with you, share it with a friend who’s on an alcohol free journey or exploring sobriety.
 
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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. 75: Five Tips to Rock Your Alcohol-Free Journey

In this shorty episode of The No More Wasted Days Podcast, Sara share five practical and doable tips to ensure success in starting or continuing an alcohol-free journey. Whether you're participating in Dry January or looking for long-term sobriety, these strategies will help you navigate triggers, build a support system, track your progress, and practice self-compassion. Additionally, Sara introduces an alcohol-free checklist available for you to download by CLICKING HERE designed to provide all the tips and strategies needed for a successful journey.
 
00:00 Introduction and Purpose
00:18 Five Tips for Alcohol-Free Success
01:00 Tip 1: Set a Clear Why
02:52 Tip 2: Plan Ahead for Triggers
04:40 Tip 3: Build a Support System
06:40 Tip 4: Track Your Wins and Progress
08:43 Tip 5: Be Kind to Yourself
10:53 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. 74 - From Happy Hour to Happiness: Building Better Rituals

Are your drinking habits more ingrained in your daily life than you realized? In this episode of The No More Wasted Days Podcast, Sara and Heather dive into the importance of replacing old drinking rituals with healthier, more meaningful alternatives. Whether it’s the end-of-day happy hour or celebratory toasts, we’ll help you identify and transform these rituals into practices that support your alcohol-free journey.
Perfect for those starting Dry January or anyone looking to deepen their sobriety, this episode offers practical tips, mindset shifts, and actionable steps to help you create a life full of purpose and joy.
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What You’ll Learn in This Episode:
The difference between habits and rituals—and why rituals matter in sobriety.
How to identify the triggers and patterns tied to your old drinking habits.
Step-by-step guidance for replacing alcohol-based rituals with healthier alternatives.
The importance of mindset shifts and focusing on what you’re gaining in sobriety.
Quick tips for creating new rituals that support an alcohol-free lifestyle.
Key Takeaways:
Rituals Provide Stability: Drinking habits often serve as rituals that offer comfort and structure. Replacing them is essential for long-term success.
Identify Triggers: Understanding the emotions, times, and environments that triggered your drinking is the first step to change.
Replace, Don’t Eliminate: Create new rituals that provide the same comfort, connection, or reward—without alcohol.
Celebrate Small Wins: Even small changes, like replacing a glass of wine with tea or kombucha, can create momentum.
Connection is Key: Building a support network and finding community will help you navigate challenges.
Questions to ask yourself to identify your rituals:
When did I most often drink?
What emotions led me to drink?
What environments triggered my drinking?
Who was often involved?
What did I believe I was gaining?
 
Memorable Quotes:
“Your brain craves the stability of rituals. It’s not about elimination—it’s about transformation.” – Sara
“What can you gain by replacing your drinking rituals? Better sleep, more energy, deeper connections, and freedom.” – Heather
“Your environment matters. Rearrange your space, stock up on alcohol-free drinks, and create cozy, sober zones.” – Sara
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 who’s starting Dry January or exploring sobriety. Tag us on Instagram with your new ritual, and let’s celebrate your progress together!
Let’s create rituals that bring purpose and joy to your alcohol-free journey!
 
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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. 73: Make 2025 Your Year of Alcohol-Free Transformation

Doors are closing SOON to the PUSH to 100. CLICK HERE to apply today.  
In this special New Year’s Eve episode of The No More Wasted Days Podcast, Sara and Heather dive into creating a powerful vision for an alcohol-free 2025. Whether you’re just beginning your sobriety journey or looking to make this year your best yet, this episode is packed with inspiration, actionable strategies, and tips to help you envision and achieve your goals.
Don’t forget to join the PUSH to 100.  Simply CLICK HERE to apply. Enrollment closes at midnight (Pacific Time) on January 1st, 2025.**************************************************
What You’ll Learn in This Episode:
Why creating a vision for your alcohol-free year is crucial for success.
A step-by-step framework for envisioning your best year yet.
How to set clear, actionable goals in six key areas of your life.
Daily habits and mindset shifts to support your goals.
Overcoming roadblocks and staying on track when life gets challenging.
Key Takeaways:
Reflect on Where You Are: Celebrate what’s going well and identify what’s holding you back.
Envision Your Future Self: Picture who you’ll be one year from now if you commit to your alcohol-free journey.
Set Tangible Goals: Break down your vision into actionable steps in areas like health, relationships, and personal growth.
Build Supportive Habits: Create daily routines that align with your goals and set you up for success.
Overcome Challenges: Plan for obstacles and develop accountability systems to stay on track.
Memorable Quotes:
“Think about who you want to be one year from now. What habits does that version of you have?” – Sara
“You’re not just saying no to alcohol; you’re saying yes to freedom, joy, and the life you deserve.” – Heather
“Your best year starts with a single choice. Let 2025 be the year you surprise yourself.” – Sara
Call to Action:
Ready to make 2025 your year?
Join the PUSH to 100 challenge and start your alcohol-free journey with support, coaching, and community. Enrollment closes at midnight on January 1st! Sign up here.
Learn more about the Daymakers community for ongoing support throughout your alcohol-free life.
Resources Mentioned:
Atomic Habits by James Clear
The Power of Habit by Charles Duhigg
The Compound Effect by Darren Hardy
Let’s make 2025 your best year yet—one intentional, alcohol-free day at a time!
 
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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. 72: What Happens When You Quit Alcohol for 100 Days?

The doors to the PUSH to 100 are open! CLICK HERE to enroll today.  
In this shorty episode of No More Wasted Days Podcast, Sara explores the transformative experience of going alcohol-free for 100 days. Drawing from her own journey and the success stories of others, she shares the life-changing benefits of committing to a longer alcohol-free challenge. Whether you’re skeptical about making it to 100 days or already curious about how it can change your life, this episode offers insights, motivation, and practical advice for taking the leap.
What You’ll Learn in This Episode:
Why 100 Days Matter: How 100 days offers enough time to experience profound physical, mental, and emotional transformations.
Sara’s Story: How a simple goal of 30 days turned into a life-changing journey to 100 days and beyond.
Physical Benefits: From glowing skin to better sleep, improved digestion, and reduced inflammation.
Mental and Emotional Shifts: How alcohol-free living enhances mental clarity, emotional balance, and confidence.
Social Wins: Building deeper connections and creating more meaningful relationships.
The Sense of Freedom: Breaking free from the shame, cravings, and control of alcohol.
 
Join the PUSH to 100 Challenge:This supportive, step-by-step program includes:
Daily tools and resources.
Group coaching calls and a private message thread.
Optional one-on-one coaching with Sara.
🎯 Click here to enroll in the PUSH to 100 challenge and start 2025 alcohol-free!
 
Enrollment closes at midnight (Pacific Time) on January 1st, 2025.
 
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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. 71: Survive the Holidays Alcohol-Free: Tips That Actually Work

I am so excited to open the doors to the PUSH to 100. CLICK HERE to apply today.  
The holidays can be full of joy, but they can also come with challenges, especially when it comes to staying alcohol-free. In this episode, Sara and Heather share practical tips, personal stories, and mindful strategies to help you navigate the festive season with confidence and clarity. Whether it’s your first sober holiday or you’ve been alcohol-free for years, this episode offers guidance and encouragement to help you thrive.
Don’t forget to join the PUSH to 100.  Simply CLICK HERE to apply. Enrollment closes at midnight (Pacific Time) on January 1st, 2025.**************************************************
What’s Inside This Episode:
1. The Holiday Drinking Trap
Why the holidays often come with increased drinking pressures.
Sara and Heather’s personal experiences with holiday drinking and how they turned those challenges into growth opportunities.
2. Tips for Staying Alcohol-Free During the Holidays
Plan Your Social Calendar Wisely
Say yes to gatherings that support your sobriety and suggest alcohol-free alternatives.
Bring Your Own Drinks
Discover creative and festive alcohol-free options to enjoy.
Lean on Your Support System
How to find and rely on sober friends, communities, or even yourself during tough moments.
3. Navigating Difficult Situations
Confidence tips for handling questions about not drinking.
How to create a personal strategy for navigating triggering environments, like family gatherings or airports.
4. Finding Joy in the Moment
Why staying present can help you enjoy the holidays more fully.
How sobriety allows you to focus on the things that matter most, like relationships and memories.
5. Self-Care During the Holidays
The importance of prioritizing rest, staying active, and practicing gratitude.
Simple ways to stay grounded and emotionally balanced during this busy season.
 
Resources Mentioned:
Check out Sara’s PUSH to 100 Alcohol-Free Challenge starting January 1st! Get personalized support, live coaching calls, and a community to cheer you on. Sign up now—enrollment closes at midnight on January 1st.
Recommended Podcasts: Sober Powered, Sober Awkward, and Sobriety Uncensored.
 
Takeaways:
The holidays can be a joyful time to thrive in your sobriety. With the right mindset, tools, and community, you can stay strong and create meaningful memories alcohol-free.
You’re not alone in this journey—lean on your resources and celebrate every win, big or small.
 
If you enjoyed this episode:
Share it with a friend who might benefit.
Leave us a review to help others find the podcast.
Follow us for more tips and inspiration on your alcohol-free journey.
Let this episode be your holiday survival guide to staying alcohol-free while embracing the season’s true joys. 🎄✨
 
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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. 70: How to Stay Motivated on Your Alcohol-Free Journey

I am so excited to open the doors to the PUSH to 100. CLICK HERE to enroll today.  
 
In this shorty episode of the No More Wasted Days podcast, Sara explains the transformative power of goal setting on an alcohol-free journey. She offers practical tips and strategies for setting and achieving goals, addressing common concerns about goals being overwhelming. Sara emphasizes the importance of self-reflection, prioritizing meaningful goals, and the role of accountability and celebrations in achieving success.
 
00:00 Introduction and Excitement for Today's Topic
00:18 The Power of Goal Setting in an Alcohol-Free Journey
02:00 Enrollment Open for the Push to 100 Program
03:53 Diving into Goal Setting
05:14 Five Steps to Effective Goal Setting
10:18 Tools and Strategies to Stay on Track
14:55 Personal Experience and Encouragement
17:16 Conclusion and Upcoming Episodes
Don’t forget to join the PUSH to 100.  Simply CLICK HERE to enroll. Enrollment closes at midnight (Pacific Time) on January 1st, 2025.
 
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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. 69: The Healing Power of Nature in Sobriety w/ Your Sober Pal - Laura Van Antwerp

Sara and Heather sit down with Laura Van Antwerp, the founder of Your Sober Pal and YSP Adventures. Laura shares her inspiring sobriety journey, how her passion for the outdoors transformed her recovery, and how she created life-changing sober adventure retreats for women. Tune in to hear how nature, laughter, and connection can reignite your spirit and help you deepen your alcohol-free journey.
What You'll Learn:
Laura’s personal story of finding sobriety and how it led to creating Your Sober Pal.
How adventure retreats provide connection, healing, and clarity for people at all stages of sobriety.
The power of community and why you don’t have to recover alone.
Why nature is transformative in recovery, fostering presence, childlike wonder, and freedom.
Sneak peeks into upcoming YSP Adventures retreats, including Pacific Northwest, the Smoky Mountains, and a potential Patagonia trip in 2025.
Key Takeaways:
Connection is Key: Sobriety is easier—and richer—when you’re not doing it alone.
Nature Heals: Time outdoors provides clarity, reduces stress, and rekindles joy and adventure without alcohol.
Adventure for All Levels: Whether you’re new to hiking or ready to backpack, there’s a space for you.
Say Yes: Signing up for a retreat, even when you’re nervous, can create life-changing friendships and memories.
Memorable Quotes:
“Take sobriety seriously, but don’t take yourself too seriously. Laughter heals.” – Laura
“Adventure and nature are the healthy substitutes for the excitement alcohol pretended to give us.” – Laura
“I’ve never felt more connected to my sobriety than when I spent multiple days with like-minded women on this retreat.” – Sara
Upcoming YSP Adventures Retreats: 
Pacific Northwest Rainforest Adventure
Smoky Mountains Retreat (Tennessee)
Whitewater Rafting Adventure
Lake Tahoe Adventure Retreat
Potential international retreat in Patagonia
CLICK HERE for more details
How to Connect with Laura:
Instagram: @yoursoberpal | @ysp_adventures
TikTok: @yoursoberpal
Website: YourSoberPal.com
Newsletter: Sober Shenanigans for Booze-Free Baddies – Sign up on her website!
If you’ve been curious about reconnecting with yourself and other women in sobriety, check out the upcoming YSP Adventures retreats. Laura’s itineraries are out this week, CLICK HERE to see them so start planning your next life-changing adventure.
Resources Mentioned:
Join The Daymakers Community for group coaching, resources, and connection
Explore One-on-one coaching spots with Heather for personalized support.
Sober Adventure Retreats through YSP Adventures.
If you enjoyed this episode, please subscribe, download, and leave a review! Share it with someone who could use a productivity boost or is curious about living alcohol-free. Follow us on Instagram at @nomorewasteddays.pod for updates, resources, and inspiration.
Upcoming Episodes:
December 24: A special Christmas Eve episode with Heather.
December 31: Goal setting and vision boards with Sara, just in time for the New Year!
Stay tuned for these episodes designed to keep you inspired through the holiday season and into a fresh, alcohol-free year.
And don’t forget to subscribe, leave a review, and share this episode with a friend who could use a little inspiration to say “yes” to their next big adventure!
 
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. 68: Breaking the Shame Cycle on Your Alcohol Free Journey

I am so excited to open the doors to the PUSH to 100. CLICK HERE to get on the waiting list for the PUSH to 100 so you have access to early enrollment that will open on Dec. 16th.  
 
In this shorty episode of The No More Wasted Days podcast, Sara talks about the importance of self-compassion in your alcohol-free journey. She defines self-compassion according to Dr. Kristin Neff, touches on the three core components—self-kindness versus self-judgment, common humanity versus isolation, and mindfulness versus over-identification—and shares personal experiences and tips to practice self-compassion. Sara also highlights the benefits of self-compassion, including emotional resilience, breaking the shame cycle, and supporting long-term recovery. 
 
00:00 Introduction and Episode Overview
00:23 Defining Self-Compassion
00:38 Actionable Tips for Practicing Self-Compassion
01:06 The Push to 100 Program
02:10 Diving Deeper into Self-Compassion
02:40 Three Core Components of Self-Compassion
03:25 Common Humanity and Mindfulness
06:29 Benefits of Self-Compassion in Recovery
09:19 Practical Ways to Practice Self-Compassion
15:00 Conclusion and Final Thoughts
Don’t forget to join the PUSH to 100 waitlist.  Simply CLICK HERE and you’ll be one of the first to be notified when doors open on December 16th.
 
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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