The No More Wasted Days Podcast

Ep. 129: Sobriety and Emotional Labor: Protecting Your Peace Without the Guilt

🎯 Join the PUSH to 100 Waitlist! Ready to not just quit drinking, but truly transform your life? The next round of PUSH to 100 starts September 12th, with early enrollment for waitlist members opening August 22nd. Only 30 spots are available so everyone gets personal support from Sara. 👉 nomorewasteddays.co/100waitinglist/
In this candid conversation, Heather and Sara pull back the curtain on a topic so many sober women face but rarely talk about—emotional labor. From being the go-to problem solver to carrying emotional weight that isn’t yours, this episode dives into the toll it takes on your energy, peace, and sobriety.
Heather shares her personal experience as “the strong one” and the survivor skills that often get mistaken for personality traits. Sara opens up about learning to set boundaries, asking for help, and releasing the belief that it’s her job to keep everyone happy. Together, they explore how to protect your well-being—especially in sobriety—without guilt.
You’ll learn: ✨ What emotional labor really is—and why it’s often invisible, unpaid, and expected ✨ How to recognize if “being the strong one” has become your entire identity ✨ The hidden costs of always holding it together for others ✨ Practical boundary-setting strategies (without feeling selfish) ✨ Why clarity in sobriety is a gift—but not a license for emotional sacrifice ✨ Journal prompts to help you reflect on emotional weight that isn’t yours
If you’ve ever felt drained from constantly supporting others—or struggled to let yourself be helped—this episode will remind you that protecting your peace is not selfish, it’s essential.
Journal Prompts from this Episode:
What emotional weight am I carrying that isn’t mine?
What would it look like to stop rescuing people as a way to feel needed?
💬 Let’s Connect We’d love to hear how this episode lands for you! Leave a review on Apple Podcasts, Spotify, or YouTube so we can keep creating content that supports your alcohol-free journey.
 
🔥 Don’t forget! The PUSH to 100 Challenge kicks off September 12.
✨ Get on the waitlist now: nomorewasteddays.co/100waitinglist
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
************************************************
 
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.
************************************************
 
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 128: What Happens to Your Body in the First 10 Days Without Alcohol

🎯 Ready to go alcohol-free and actually thrive through it? Join the waitlist for the next round of PUSH to 100, starting September 12. Spots are limited to 30 members and early enrollment opens to the waitlist on August 22. Get on the list now → www.nomorewasteddays.co/100waitinglist
 
In this shorty episode, Sara breaks down what really happens in the first 10 days of an alcohol-free journey (beyond the highlight reels and feel-good memes).
Most people don’t talk about the not-so-glamorous physical and emotional shifts that come up when you stop drinking. But Sara’s here to get real—and to empower you with science-backed insights and simple strategies so you can make it through the early days with confidence.
 
She covers:
🍷 What’s happening physiologically when alcohol leaves your system 🧠 How the dopamine crash messes with your motivation and mood 💤 Why sleep can get worse before it gets better 🍭 The truth about sugar cravings (and why they’re not just “bad habits”) 🧰 Six practical tools to survive and thrive in the first 10 days
Whether you're just getting started or preparing for a new AF season, this episode will help you normalize the messy middle—and stick with it.
 
🔑 Key Takeaways:
✅ Alcohol affects way more than just your bloodstream—it impacts your dopamine, sleep cycles, and blood sugar✅ You’re not “doing it wrong” if the first 10 days feel flat, foggy, or hard✅ Healing happens in layers—physical, emotional, and spiritual✅ Nourishing your body with protein + complex carbs = fewer cravings and crashes✅ Morning routines and natural dopamine boosts can jumpstart your day✅ Planning your witching hour (and finding community) is essential to staying the course
 
👯‍♀️ Want deeper support for your journey? Join the PUSH to 100 waitlist to be the first to apply for the next round (spots open August 22!). You’ll get structure, coaching, community, and tools that go far beyond “just don’t drink.” ✨ nomorewasteddays.co/100waitinglist
 
🎧 If this episode helped you feel seen, leave a quick review! Your words help this message reach more people on the path to freedom.
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community.  CLICK HERE for all the details 
 
Want some 1-on-1 support on your alcohol free journey?  Work with Heather as your alcohol free coach.  CLICK HERE to start working with Heather today.
************************************************
 
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 127: Stress Doesn’t Deserve a Drink

👉 Your stress doesn’t have to lead to a drink. Let’s rewire that loop.
✨🚨 The PUSH to 100 Challenge starts September 12th! Ready to go all in on your alcohol-free journey? Join the waitlist now to be the first to apply — only 30 spots available.  🔗 nomorewasteddays.co/100waitinglist
Stress is one of the most common triggers for drinking — and also for what comes next: the reward loop. Whether your loop looks like wine after work, mindless scrolling, or sugar binges, this episode dives deep into how to spot it, understand it, and shift it.
In this Stress 2.0 conversation, Sara and Heather break down what keeps you stuck in the stress → reward → repeat cycle and how to actually replace it with something that supports your healing and growth.
🔄 You don’t need more willpower — you need new patterns.
In this episode:
🌪️ Why stress is often the start of the loop — but not the whole story
🔁 How the reward loop forms and why it keeps repeating (even after you quit drinking)
📉 The long-term consequences of staying stuck: burnout, emotional flatness, and disconnection
🧠 A powerful 3-step framework for breaking the reward loop:
1️⃣ Pause & pattern break
2️⃣ Rewire the reward
3️⃣ Reframe the win
💬 Journal prompts to help you reflect and make a shift this week
🎯 Ideas for creating your own “reward menu” of healthy coping tools
🥴 Real talk about transfer addictions, sugar binges, and chaotic mornings
🧘‍♀️ Grounding practices that actually work in real life
This is the burnout-prevention episode you didn’t know you needed. Whether you're early on in your alcohol-free journey or years in, stress will always be part of life — but your reward loop doesn’t have to be.
 
📝 Journaling Prompts:
What has my go-to reward loop looked like?
What’s one new reward I’d like to try this week?
🔥 Don’t forget! The PUSH to 100 Challenge kicks off September 12.
✨ Get on the waitlist now: nomorewasteddays.co/100waitinglist
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
************************************************
 
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.
************************************************
 
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 126: Why You Use Alcohol to Cope (and What to Do Instead)

Ready for a reset? The PUSH to 100 alcohol-free challenge starts September 12, and only 30 people will be accepted. Get on the waiting list now for first dibs when applications open: nomorewasteddays.co/100waitinglistYou are not broken. You’re just numbing.
In this shorty episode, Sara is back from summer break to remind you of something powerful: your coping mechanisms aren't failures—they're adaptations. Whether it's alcohol, THC, sugar, screens, or scrolling, the urge to numb is part of being human. But there is another way.
Sara walks you through:
The many faces of numbing (it’s not just alcohol, think weed, sugar, binge-scrolling)
Why numbing is a signal, not a personal flaw
Her own story of numbing with wine after long days of teaching and what changed
The key question that can help you shift in the moment: “What do I actually need right now?”
Tiny, doable swaps to soothe your nervous system and reconnect with yourself
How to build self-trust over shame
If you’ve ever wondered why you keep reaching for the thing, even when you don’t want to anymore, this episode will help you recognize the deeper need underneath and respond with compassion.
You don’t need more willpower. You need more awareness and kindness. Let this episode be your first step toward both.
 
💥 Join the PUSH to 100 waiting list today!
If you're ready to stop numbing and start living, this is your next step. PUSH to 100 is a 100-day alcohol-free experience that helps you build clarity, confidence, and energy—without doing it alone. Only 30 spots are available and the waitlist gets first access.
👉 nomorewasteddays.co/100waitinglist
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
************************************************
 
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.
************************************************
 
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep.125: Being Alcohol Free Is a Quiet Rebellion

What if alcohol isn’t actually the magic, but your real life is?
In this episode, Heather leads a powerful and honest conversation about how we've been conditioned to romanticize alcohol. The wine glasses, the golden hour cocktails, the illusion of ease and sophistication and how choosing to live alcohol-free is actually a quiet rebellion. Together, Sara and Heather unpack what it means to reclaim joy, beauty, and presence in your everyday life.
💥 You’ll hear:
Why the “sparkle” of alcohol is just a well-marketed illusion
How alcohol numbs us from sacred human needs like connection and ease
Why romanticizing your real life is a radical act of self-respect
Heather’s favorite dopamine-boosting rituals (including her playlist!)
Sara’s hilarious story about “aura farming” and how to find joy just for you
Whether you're early in your alcohol-free journey or a longtime sober rebel, this episode will remind you that presence, peace, and real magic come from within, not a bottle.
 
✨ Your life is already worth romanticizing. Let’s start living like it.
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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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.
************************************************
 
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp

Ep. 124: The Truth About Gray Area Drinking

CLICK HERE to take the No More Wasted Days Path to Power Quiz today.  It will tell you exactly what you need on your alcohol free journey, and then I’ll send you a personalized playlist to fit your needs.  ✌️❤️
What if your drinking isn’t “that bad”—but it’s still not working for you? In this episode of No More Wasted Days, Sara and Heather dive into the concept of gray area drinking, a space so many people quietly occupy without even realizing it. They break down what gray area drinking actually is, why you don’t have to hit rock bottom to make a change, and how to know if it’s time to explore an alcohol-free life—before the crisis.
Whether you’re drinking to cope, reward, or escape—or you’ve just started wondering, “Is this becoming a problem?”—this episode will give you clarity, compassion, and tools to help you decide what’s next.
 
What You’ll Learn in This Episode: 🔍 What gray area drinking really is—and why it’s more common than you think 🧠 The internal dialogue that keeps people stuck in the “not that bad” zone 🚩 Signs you may be in the gray area (even if you don’t drink daily) ⏳ Why waiting for a rock bottom delays healing and growth 💡 How to take a proactive, empowered break from alcohol—without needing a label
 
Key Takeaways: ✅ You don’t have to drink every day—or lose everything—for it to be a problem ✅ Gray area drinkers often use comparison and justification to delay change ✅ Moderation rarely works long-term if alcohol is causing stress, shame, or regret ✅ Freedom comes from choosing a break—before alcohol takes more from you ✅ You can quit alcohol just because you feel better without it
 
Memorable Quotes:
“I was waiting for a rock bottom. Turns out, I didn’t need one to walk away.”
“If you’re Googling ‘Do I have a drinking problem?’—that might be your answer.”
“We don’t need to hit a crisis to start healing.”
“The problem with moderation is it keeps you tethered to the thing that’s weighing you down.”
“You’re allowed to stop drinking simply because life feels better that way.”
Challenge of the Week: ✨ Ask yourself three questions:
Is alcohol helping me live a better life?
Do I like who I am when I drink?
Am I curious about what life could look like without alcohol? Let your honest answers guide your next step.
🎉 Ready for More? Take the No More Wasted Days Path to Power Quiz!
→ Take the quiz today
Call to Action: 💛 Loved this episode? Hit follow, leave a review, and share it with a friend who's just starting their alcohol-free journey. We read and cherish every review!
 
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 fellow caregiver and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛
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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: @withheatherp
TikTok: @withheatherp

Ep. 123: The Mindset Shift That Changes Everything - Radical Acceptance

Let’s talk about radical acceptance—a concept that can completely shift your mindset in sobriety and in life. In this episode of No More Wasted Days, Heather and Sara dive into what radical acceptance actually means, how it helps you move through challenges without resistance, and why it's a powerful tool for staying alcohol-free. If you're struggling with emotions, self-judgment, or the need to control everything, this episode will give you the mindset shift you need to find more peace and freedom on your journey.
What You’ll Learn in This Episode:
What radical acceptance is (and what it’s not).
Why acceptance doesn’t mean giving up—but actually empowers you to take action.
How resisting reality creates unnecessary suffering (and how to stop).
Practical ways to start using radical acceptance in your alcohol-free journey.
How to manage emotions, let go of judgment, and stop fighting what you can’t control.
Key Takeaways:
Acceptance ≠ Approval – You don’t have to like a situation to accept it and move forward.
Control What You Can – The only thing you truly control is how you respond.
Let Go of Judgment – Free yourself from labeling things as “good” or “bad” and just be.
Practice Non-Attachment to Outcomes – Focus on what is, not the endless “what ifs.”
Self-Compassion is Key – Treat yourself like you would a friend going through a tough time.
Memorable Quotes:
“Acceptance isn’t giving up—it’s choosing to move forward without wasting energy on resistance.”
“When we resist what’s happening, we create more suffering for ourselves.”
“Letting go of judgment doesn’t mean you’re okay with something—it means you’re freeing yourself from unnecessary emotional weight.”
“You don’t need to love your reality to accept it. Acceptance is what helps you move through it.”
“Focus on ‘what is’ instead of ‘what if’—because the ‘what ifs’ will keep you stuck.”
 
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 and leave a comment on Spotify or YouTube. We’d love to hear how radical acceptance is shifting your perspective! 💛
 
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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: @withheatherp
TikTok: @withheatherp

Ep. 122: Drinking in Your 40s? Here’s What It’s Doing to Your Body

In this episode, Sara and Heather dive into a critical yet often
If you found this episode helpful, please share it with a friend, leave a review, and tag us on social media!
 
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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: @withheatherp
TikTok: @withheatherp

Ep. 121: Ten Things to Do Instead of Drinking (That Actually Work)

Ready for a 30 Day Alcohol Free Challenge? CLICK HERE to join the Refresh & Reboot: Dry July Experience..  We start on July 1st, and I can’t wait to see you there. ✌️❤️
If you’ve ever had that moment where a craving hits hard and fast, whether from stress, loneliness, boredom, or habit then this episode is for you.
Sara and Heather break down 10 real-life, science-backed tools you can use the next time you feel the urge to drink. Whether you’re brand new to alcohol-free living or years into your journey, these are strategies that WORK.
In This Episode:
✅ Why craving doesn’t mean you’re weak—it just means your brain is wired for relief✅ How Sara and Heather personally navigate cravings (even after years alcohol-free)✅ 10 Tools That Actually Work in the Moment:
🧠 Mind Tools:1. Name it to Tame it – Identify your real emotion (stress, boredom, etc.)2. Change the Story – Reframe your inner dialogue with empowering language
💪 Body Tools: 3. Move Your Body – Dance it out, shake, walk, stretch 4. Stimulate Your Senses – Cold water, lemon, peppermint, or even an ice roller
🏡 Environment Tools: 5. Shift Your Space – Walk through a doorway, go outside, or clean a small area 6. Create a Ritual – Light a candle, pour a fun AF drink, start your sober signal
🤝 Connection Tools: 7. Reach Out – Text a friend, leave a voice memo, post in your community 8. Listen to Alcohol-Free Media – Play a podcast or audiobook that inspires you
✋ Combination Tools: 9. Do Something with Your Hands – Craft, cook, fold laundry, play with pets 10. The 15-Minute Rule – Give yourself 15 minutes for the craving to pass
🌟 Listener Reminder:
“You won’t always feel like doing the thing… but doing the thing works.” Pick 2-3 tools from this list and challenge yourself to actually try them this week.
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
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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.
************************************************
 
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp
 

Ep. 120: The Power of a 30 Day Alcohol Break

Ready for a 30 Day Alcohol Free Challenge? CLICK HERE to join the Refresh & Reboot: Dry July Experience..  We start on July 1st, and I can’t wait to see you there. ✌️❤️
Feeling overwhelmed by the idea of quitting drinking forever? You’re not alone. In this short, inspiring solo episode, Sara shares why a simple 30-day break from alcohol might be the mindset shift and life reset you’ve been craving.
Sara reflects on her own journey—how committing to 30 days alcohol-free six years ago became the spark that changed everything. From hangover-free mornings to clearer skin, reduced anxiety, and more energy, the benefits came quickly… and they just kept building.
If you’re sitting on the fence, caught in the cycle of “Should I quit? But do I have to quit forever?” This episode is for you. Sara walks you through why 30 days feels manageable, how to approach it as an experiment (not a life sentence), and why even a short break from alcohol can deliver big wins fast.
And if you’re listening in real time, there’s still time to join Sara’s Refresh & Reboot: Dry July Experience, starting July 1, 2025.
 
In this episode, you’ll learn: ✨ Why 30 days is the perfect low-pressure starting point ✨ How to shift from “forever thinking” to “short-term experiment” ✨ The quick physical and emotional benefits most people feel within weeks ✨ Why mindset work (not just white-knuckling) makes all the difference ✨ How 30 days can be the turning point that changes your entire relationship with alcohol
 
Links & Resources: 👉 CLICK HERE to join the Refresh & Reboot: Dry July Experience here: (Enrollment closes at midnight on July 1, 2025!)
 
Call to Action: 💛 Loved this episode? Hit follow, leave a review, and share it with a friend who's just starting their alcohol-free journey. We read and cherish every review!
 
 
Resources Mentioned:
* Daymakers Community: Weekly coaching calls, private messaging threads, and a supportive community. CLICK HERE to learn more here.
* Heather’s 1-on-1 Coaching: Tailored support to help you navigate your alcohol-free life. CLICK HERE to learn more.
 
************************************************
 
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.
************************************************
 
Follow the podcast on Social Media:
IG: @nomorewasteddays.pod
 
Follow Sara on Social Media:
IG: @no_more_wasted_days
TikTok: @no_more_wasted_days
Facebook: www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:
IG: @withheatherp
TikTok: @withheatherp