The No More Wasted Days Podcast

Ep. 42: Three Strategies to Beat Alcohol Cravings

In this first shorty episode, Sara from The No Ways Days Podcast introduces bite-sized segments aimed at helping listeners combat alcohol cravings. Sara offers practical advice: stock up on non-alcoholic beverages, think through the consequences of drinking, delay your cravings by telling yourself you can drink tomorrow, and distract yourself with enjoyable activities like a walk or a funny podcast. 
 
00:00 Introduction to Shorty Episodes
00:09 Purpose of Shorty Episodes
00:55 Getting Through Cravings: Tip 1
03:24 Getting Through Cravings: Tip 2
05:19 Getting Through Cravings: Tip 3
08:02 Bonus Tip: Distraction Techniques
09:21 Conclusion and Next Steps
 
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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. 41 - 4 Strategies to Rediscover Your Alcohol-Free Self

In this episode of The No More Wasted Days Podcasts, Sara and Heather return from a summer break, eager to share valuable insights on rediscovering your true self without alcohol. Together, they discuss four actionable strategies to help you navigate this transformative journey and reconnect with the best version of yourself. From exploring new interests to embracing self-care, they offer practical tips, personal stories, and encouragement to help you thrive in your alcohol-free life. Here’s what you’ll learn:
 
Explore New Interests and Hobbies  
 
Learn how quitting alcohol opens up new opportunities to rediscover passions and explore activities that bring joy and fulfillment. Heather and Sara share their own journeys of diving into long-lost hobbies, like crocheting, reading, and even community activities like theater or choir.
 
Reconnect with Your Values and Beliefs  
 
Without alcohol, you may feel disconnected from your core values. In this episode, you’ll hear helpful journaling prompts to reflect on moments of pride, happiness, and fulfillment, helping you realign with who you truly are.Questions to journal on to reconnect with your values –Identify times when you were happiest. What were you doing? Who were you with? What factors contributed to your happiness?
Recall moments of pride. Why were you proud? Did others share your pride? What factors contributed to these feelings?
Reflect on times when you were most fulfilled and satisfied. What needs or desires were fulfilled? How did these experiences give your life meaning?
 
Practice Mindfulness and Meditation  
 
Sara and Heather break down what mindfulness really means and share practical techniques for getting quiet with your thoughts, whether through meditation, deep breathing exercises, or mindful walking. Sara also talks about how she uses meditation apps and the benefits of sitting with your thoughts for just 10 minutes a day.
 
Invest in Self-Care  
 
From regular exercise to getting better sleep, self-care is essential for maintaining sobriety and rediscovering yourself. They remind listeners that sobriety itself is self-care, and they offer tips for building sustainable routines around nutrition, movement, and rest.
 
This episode also emphasizes the importance of seeking additional support through community groups like Daymakers, working with Heather as your Life Coach, or even counseling, especially if you're struggling to navigate this journey alone.
 
Bonus Content: 
Sara and Heather catch up on their summers, from adopting kittens to home-building projects. Plus, Sara makes a commitment to improving her sleep hygiene by getting rid of her phone before bed—listen in for relatable, real-life moments!
 
Resources Mentioned:
Episode 11: Values Deep Dive
Daymakers Community for group coaching
Heather’s 1:1 Life Coaching
Meditation Apps: Unplug, Calm, Headspace, Insight Timer
 
Support the Podcast:
Help us reach 100 ratings! If you enjoyed this episode, please rate us — your support helps keep No More Wasted Days visible to those who need it most.
 
Tune in next week for more on navigating an alcohol-free life!
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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. 40 - The Real Reason Sobriety Isn’t Giving You the Quick Fix You Were Promised

In this episode of the No More Wasted Days Podcast, Sara and Heather discuss why the results you expect to see in your first month of sobriety may not be happening as quickly as you hoped. They discuss the common frustrations such as weight loss, better sleep, and reduced anxiety, and explore the reasons behind the delayed results.
Heather shares her personal insights and professional experience, emphasizing the importance of patience, self-compassion, and sticking with the journey even when the changes aren't immediately visible. The hosts also talk about the mental and physical adjustments your body goes through when you quit drinking and why these changes can take time to manifest.
 
Key Takeaways:
The Expectation vs. Reality of Sobriety: Quitting alcohol is a significant life change, but the physical and mental results often take time. Immediate gratification isn't typical in sobriety, and it’s crucial to manage your expectations.
Why You’re Not Seeing Immediate Results: Sara and Heather explain that your body needs time to adjust and heal from years of alcohol consumption. From liver function to brain chemistry, the healing process is gradual.
Common Frustrations Explained: The hosts discuss why you might not see immediate improvements in sleep, anxiety, or weight loss, and provide tips on how to stay motivated during this period.
Importance of Self-Compassion and Patience: Heather emphasizes treating yourself with kindness and understanding, similar to how you would support a friend. Celebrating small victories and staying connected with a supportive community are key.
Practical Tips for Staying Committed: Sara and Heather suggest setting up a nighttime routine, engaging in healthy habits, and finding accountability through communities like Daymakers or one-on-one coaching.
 
If you're struggling to see results in your alcohol-free journey, don't get discouraged. Remember, every day alcohol-free is a victory, and we're here to support you every step of the way.
 
Don’t Forget:
Subscribe, rate, and review the podcast to help us reach more listeners.
Check out the Day Makers community for ongoing support and weekly group coaching calls.
Want MORE in depth support. Book a 1-on-1 coaching session with Heather 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. 39 The Surprising Health Risks of Just One Drink—What Big Alcohol Doesn’t Want You to Know

Have you ever heard that a glass of wine is good for your heart or that moderate drinking is part of a healthy lifestyle? Think again! In this eye-opening episode of TheNo More Wasted Days Podcast,, Sara and Heather dive deep into the myths surrounding alcohol, especially the belief that "just one drink" is harmless. Sara and Heather debunk these widespread myths and reveal the shocking truth about the health risks associated with even moderate alcohol consumption.
 
What You'll Learn:
The real impact of alcohol on your health, from gut health to cancer risks.
Why the idea that alcohol makes you more fun is a dangerous myth.
How alcohol consumption affects your mental clarity and emotional stability.
The surprising ways alcohol companies have influenced public perception of drinking.
Practical tips on how to navigate social situations without relying on alcohol.
 
Sara also shares personal stories about her journey to an alcohol-free life, including how quitting alcohol strengthened her relationships and improved her overall well-being. Heather adds her insights as well, offering valuable advice for those questioning their relationship with alcohol.
 
Don’t Forget:
Subscribe, rate, and review the podcast to help us reach more listeners.
Check out the Day Makers community for ongoing support and weekly group coaching calls.
Want MORE in depth support. Book a 1-on-1 coaching session with Heather 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: @accordingtohpg
TikTok: @thealcoholfreecoach
 
Sources Cited - 
https://healthtalk.unchealthcare.org/6-ways-alcohol-can-damage-your-gut/
 
https://www.mdanderson.org/cancerwise/how-does-alcohol-affect-the-microbiome.h00-159696756.html
 
https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/does-drinking-alcohol-kill-brain-cells
 
https://health.clevelandclinic.org/effects-of-alcohol
 
https://www.niaaa.nih.gov/alcohols-effects-health/alcohols-effects-body
 
https://www.verywellhealth.com/effects-of-alcohol-5248626

Ep. 38: Why do you always want to drink in between 3 and 7? -- The Witching Hour Explained

Sara and Heather are diving deep into the infamous "witching hour"—those tricky hours of the day when cravings for alcohol hit hardest. Whether you call it the "witching hour" or the "itching hour," this time can be a major challenge for anyone on an alcohol-free journey.
 
What You’ll Learn:
 
Understanding the Witching Hour: Discover why cravings peak during certain times of the day and how stress, fatigue, and environmental triggers play a role.
Habits and Routines: Learn how deeply ingrained habits can trigger cravings and why identifying your personal witching hour is crucial to overcoming it.
Emotional and Biological Triggers: Explore how emotions, stress, and even blood sugar levels can amplify cravings and what you can do about it.
Practical Strategies: Get actionable tips on how to navigate the witching hour with structured routines, mindful eating, and environmental changes.
Mindfulness and Relaxation Techniques: Hear about alternative ways to relax without alcohol, from simple breathing exercises to using humor and connection as tools for staying strong.
 
Key Takeaways:
Transition times are often the hardest—just like kids struggle with transitioning from one activity to another, adults face similar challenges, especially when trying to break free from old drinking habits.
Changing your environment, even something as small as where you sit in the living room, can have a big impact on reducing cravings.
Proper nutrition and hydration are critical. Sometimes what feels like a craving for alcohol is really just your body asking for real food or water.
Movement matters! Exercise can be a powerful tool to combat cravings, boost your mood, and give you a natural high.
Connection is key—whether it’s a supportive community like Daymakers, a one-on-one coach, or simply reaching out to a friend, having support can make all the difference.
 
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Ready to crush those cravings and take control of your alcohol-free journey? Join our Daymakers community for ongoing support, or connect with Heather for one-on-one coaching tailored to your needs.
 
Resources Mentioned:
Daymakers Community
One-on-One Coaching with Heather
Recommended Podcasts: SmartLess, Conan O’Brien Needs a Friend, The Chalene Show
Recommended Meditation: *FU Meditation*
 
Subscribe & Review:
If you enjoyed this episode, please subscribe and leave us a review! It helps us reach more people and spread the message of living an empowered, alcohol-free life.
 
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
Tune in next week for more tips, stories, and strategies to help you thrive without alcohol. We’re in this together!

Managing Stress without Alcohol // Replay

Did you know that stress is the number one reason for relapse when you're on an alcohol free journey??? That's why today's episode is SO important. In this episode of No More Wasted Days podcast, Sara and Heather discuss various strategies to manage stress. They explain that stress is a body's natural response to any demand or challenge, and not all stress is bad. Overwhelming or chronic stress, however, can impact physical and mental health. Some of their tips include sticking to daily routines, taking care of one's nutrition, ensuring adequate sleep, and maintaining an organized to-do list. The hosts also encourage listeners to embrace a meditative practice of sensory check-ins and deep breathing exercises for immediate stress relief. They additionally highlight the role of alcohol-free living in mitigating stress and promoting a healthy lifestyle.
 
00:00 Introduction to the Podcast
01:09 Understanding Stress and Its Impact
03:19 The Role of Alcohol in Stress Management
04:17 Importance of Daily Routines in Stress Management
06:49 Nutrition and Its Role in Stress Management
07:41 The Importance of Hydration
13:14 The Role of Sleep in Stress Management
17:17 Importance of Sleep in Stress Management
18:04 The Power of a To-Do List
18:30 The Brain Dump Technique
19:11 Organizing Your To-Do List
23:23 The Role of Accountability in Task Completion
24:25 Using Social Media for Accountability
26:17 Conclusion and Final Thoughts
27:32 Recognizing Stress in Your Body
29:20 The Power of Meditation
30:51 Sensory Check-In: A Grounding TechniqueLooking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @accordingtohpg
TikTok: @thealcoholfreecoach

The Buzz: Understanding Alcohol's Effects and Healthy Alternatives // Replay

Sara and Heather dive into the effects of alcohol on the brain and body, aiming to empower listeners on their alcohol-free journey with science based insights and practical tips. They discuss various chemicals like GABA, dopamine, and endorphins, which are affected by alcohol consumption, presenting the impact on the body's systems and simulating the 'buzz'. Additionally, they offer strategies for recreating these effects in healthier ways. 
 
00:00 Introduction and Episode Overview
00:59 Understanding the Buzz from Alcohol
01:50 Life Updates and Personal Stories
03:29 Joining the Daymakers Community
03:49 The Science Behind the Buzz
05:51 Effects of Alcohol on the Brain
11:17 The Role of Dopamine in Drinking
14:40 The Impact of Endorphins
18:41 Rebuilding and Supporting Brain Health
22:51 Stress Reduction Techniques and Dopamine
23:27 Natural Ways to Boost Dopamine
24:48 Dance Your Way to Happiness
25:18 The Power of Exercise and Stretching
25:49 The Magic of To-Do Lists
28:33 The Role of Serotonin in Confidence
29:14 Boosting Serotonin Through Socializing and Self-Care
31:55 The Euphoria of Endorphins
33:11 Natural Ways to Boost Endorphins
33:11 The Power of Laughter and Music
37:03 The Joy of Tattoos and Spicy Food
40:34 Conclusion: Taking Care of Your Mental and Physical Health
 
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Want to learn more about journaling in your alcohol free journey?  CLICK HERE to listen to Ep. 13: Journaling to Support Your Alcohol Free Journey.
 
Want to learn more about managing stress on your alcohol free journey?  CLICK HERE to listen to Ep. 9: Managing Stress without Alcohol
 
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

Surviving Sober: Feeling Your Feelings // Replay

Sara & Heather explore feeling your feelings in your alcohol free journey, and learning how to NOT use alcohol to numb those feelings. Sara & Heather discuss various coping mechanisms such as meditation, journaling, exercise, and music. They also discuss the importance of leaning into feelings, rather than suppressing them and the positive influence it has on mental health and overall well-being. Tips for managing feelings such as understanding that emotions are temporary and that experiencing them is a part of the human experience are also provided.
 
00:30 Introduction
00:30 The Importance of Feeling Your Feelings
00:53 The Impact of Alcohol on Emotions
01:12 The Experience of Quitting Drinking
01:39 The Universality of Emotions
02:10 The Cycle of Numbing and Suppressing Emotions
02:49 The Journey of Embracing Feelings
10:23 The Role of Meditation and Journaling in Processing Emotions
13:07 The Power of Music in Emotional Healing
24:55 The Impact of Exercise on Emotional Health
30:19 Conclusion
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

Ep. 37: Five Tips for Your Alcohol-Free Journey

Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details.
 
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In this episode of the No More Wasted Days podcast, Sara and Heather discuss five practical tips to help listeners on their early alcohol-free journey. Addressing common challenges such as dealing with triggers, rethinking social interactions, connecting with supportive communities, and setting personal goals, the co-hosts provide valuable insights and personal anecdotes. They emphasize the importance of creating a supportive environment, staying mindful of why you decided to give up alcohol, and rewarding yourself for milestones. The episode aims to empower listeners to confidently navigate their alcohol-free path, regardless of where they are in their journey.
 
00:00 Introduction and Hosts' Banter
00:36 The Importance of Alcohol-Free Tips
03:43 Tip 1: Remove Alcohol Reminders
09:55 Tip 2: Rethink Your Social Calendar
13:20 Tip 3: Create Reminders of Your Why
17:40 Tip 4: Connect with a Community
23:51 Tip 5: Set Goals for Your Alcohol-Free Journey
28:10 Conclusion and Final Thoughts
 
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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: @accordingtohpg
TikTok: @thealcoholfreecoach

Ep. 36: Coping with Anxiety and Fear Without Alcohol - Q&A Part 2

In this episode of the No More Wasted Days podcast, Sara and Heather dive into the second part of their Q&A session. They tackle questions on managing anxiety and fear without alcohol, sharing practical tips like meditation, sensory checks, changing body temperature, and the use of EFT tapping. They also discuss how alcohol-free living has impacted their relationships, the concept of 'easy' sobriety, and the importance of having a plan. Additionally, they address inquiries about using naltrexone, their qualifications for supporting those struggling with alcohol, and provide strategies for navigating social events and holidays where drinking is prevalent. The hosts emphasize the importance of visualization, setting boundaries, and staying positive throughout the alcohol-free journey.
 
00:00 Introduction and Welcome
01:05 Dealing with Anxiety and Fear Without Alcohol
09:34 Thoughts on Naltrexone
12:37 Navigating Relationships and Sobriety
17:07 Is Staying Sober Too Easy?
21:13 Qualifications for Supporting Others
25:32 Managing Holidays Without Alcohol
31:33 Conclusion
 
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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: @accordingtohpg
TikTok: @thealcoholfreecoach