The No More Wasted Days Podcast

Ep. 91: The Caregiver Burnout Cycle: Why Alcohol Isn’t the Answer

If you’ve ever told yourself, “I deserve this drink after a long day,” you’re not alone. In this episode of No More Wasted Days, Sara and Heather dive into the Mom/Caregiver Drinking Trap—why so many caregivers turn to alcohol to unwind, why it doesn’t actually help, and how to break free from the cycle. Whether you’re a parent, a caregiver, or in a helping profession, this episode will help you rethink self-care and create healthier ways to recharge.
What You’ll Learn in This Episode:
How caregiving roles (as a parent, teacher, nurse, etc.) contribute to stress and burnout.
The connection between mom guilt, perfectionism, and drinking.
Why alcohol actually makes parenting (and life) harder.
The Rebound Effect—how alcohol increases anxiety rather than relieving it.
Four powerful strategies to replace alcohol with real self-care.
Key Takeaways:
Redefine Self-Care – Alcohol isn’t self-care. Real self-care means rest, connection, creativity, and movement.
Let Go of Perfectionism – “Good enough” is enough.
Find Community – You don’t have to navigate this alone—surround yourself with like-minded support.
Create a New End-of-Day Ritual – Replace the “wine o’clock” habit with something that actually helps you unwind.
Call to Action:
Your next step: Reflect on how your parenting or caregiving would feel different without alcohol. If you’re looking for support, check out the Daymakers Community or 1-on-1 coaching with Heather to help guide you on your alcohol-free journey
 
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: @theheatherleecollective
TikTok: @thealcoholfreecoach

Ep. 90: How Journaling Transforms Your Alcohol Free Journey

Journaling might be the most underrated tool in your sober toolbox, and today, we're diving into why it's so powerful! If you’ve ever struggled to track your progress, process emotions, or just make sense of your alcohol-free journey, this episode is for you.
 
Ready to download the FREE Routines Guidebook Sara mentioned in the episode? CLICK HERE to download the checklist today.
 
In this shorty episode, Sara breaks down how journaling can help you gain clarity, identify triggers, and celebrate wins. Plus, she shares different types of journaling and simple ways to make it a habit—even if you don’t consider yourself a "writer."
 
What You’ll Learn in This Episode:
Why Journaling Supports Sobriety: Track progress, recognize triggers, reduce overwhelm, and boost self-awareness.
5 Types of Journaling to Try:
Gratitude Journaling – Focus on what’s going well.
Daily Reflection Journaling – Capture thoughts and emotions.
Triggers & Cravings Journal – Identify what influences your urges.
Future Self Journaling – Envision and plan for your best self.
List-Based Journaling – Quick and simple way to log progress.
How to Make Journaling a Habit: Overcome resistance, start small, set a routine, and use prompts to make it easier.
Journaling Prompts to Get You Started:
What’s one thing I did today that I’m proud of?
How does sobriety feel today compared to when I started?
What’s one challenge I overcame this week?
Free Resource: Grab My Routines Guidebook!
If you want to build a journaling habit (or any other powerful routine), download my free Routines Guidebook! It walks you through my morning, midday, and evening routines and helps you design your own. CLICK HERE to download it today!
 
If this episode inspired you, please rate, review, and share it with a friend! Thanks for listening, and happy journaling!
 
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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. 89: Why Quitting Drinking is the Ultimate Confidence Boost

In this episode, Sara and Heather dive into the powerful connection between quitting alcohol and building self-confidence. If you’ve ever struggled with self-doubt or broken promises to yourself, this episode will help you shift your mindset and develop unshakable self-trust.
What We Cover in This Episode:
Why Alcohol Erodes Confidence & Self-Worth
The cycle of broken promises and disappointment
Using alcohol to numb emotions and avoid personal growth
How drinking distorts your self-image and fuels imposter syndrome
The Sobriety Shift: How Quitting Alcohol Builds Confidence
Keeping promises to yourself = building self-trust
Emotional resilience: recognizing and processing emotions in a healthy way
Becoming your authentic self without alcohol masking who you truly are
Overcoming Self-Doubt & Embracing Worth
The power of small wins and celebrating progress
Reframing negative self-talk with affirmations
Realizing that people aren’t as focused on you as you think!
Actionable Ways to Boost Your Confidence
Keeping track of your sober wins
Practicing affirmations and positive self-talk
Finding a supportive community that lifts you up
Your Confidence Challenge!
Take a moment to reflect: What’s one time you felt truly proud of yourself since quitting drinking? Share it with us on YouTube, Spotify, or Instagram!
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 you loved this episode, please take a second to rate and review the podcast — it helps more people find us!
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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. 88: Drinking to Relax? Here’s What’s Actually Happening

Ready to download the FREE Alcohol Free Checklist Sara mentioned in the episode? CLICK HERE to download the checklist today.
 
In this shorty episode, Sara talks about the science behind how alcohol affects anxiety and why sobriety serves as the ultimate stress relief. She discusses the biological connections between alcohol and anxiety, explaining how alcohol initially calms the nervous system but eventually worsens anxiety due to neurotransmitter imbalances. Sara details the short-term and long-term impacts of alcohol on mental health, including how it lowers stress tolerance, disrupts sleep, and depletes mood-regulating hormones. She also highlights the benefits of sobriety, like improved sleep, emotional resilience, clearer thinking, and a more stable mood over time. By the end of the episode, listeners will be empowered with knowledge to better manage their stress and anxiety without relying on alcohol.
 
00:00 Introduction to Alcohol and Anxiety
01:11 The Biological Connection Between Alcohol and Anxiety
02:24 The Rebound Effect and Anxiety
04:08 Long-Term Effects of Alcohol on Anxiety
06:53 Sobriety and Its Benefits
09:23 Conclusion and Final Thoughts
 
Ready to start your alcohol free journey with some support? CLICK HERE to download the Alcohol Free Checklist mentioned in the episode.
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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. 87: 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 overlooked topic: how alcohol impacts women's hormones in midlife. If you're navigating perimenopause or menopause and wondering why alcohol affects you differently now, this episode is packed with the insights you need!
Even if you're a man, don’t skip this one—understanding these effects can help you better support the women in your life.
What We Cover in This Episode:
✔️ How alcohol disrupts key hormones like estrogen, progesterone, and cortisol✔️ Why alcohol makes anxiety, sleep issues, and mood swings worse✔️ The connection between alcohol and weight gain, insulin resistance, and gut health✔️ How alcohol can increase breast cancer risk, osteoporosis, and heart disease✔️ Why alcohol hits differently at 40+ (yes, you're not imagining it!)✔️ Natural ways to balance hormones without alcohol—tea, supplements, mindfulness, and more
Key Takeaways:
🔹 Alcohol isn’t helping your hormones—it’s making midlife symptoms worse🔹 Your metabolism, brain, and body process alcohol differently in midlife🔹 Replacing alcohol with healthy alternatives (tea, supplements, and stress management tools) can help you feel better, sleep better, and support hormone balance
Teas Mentioned in Episode:
Red Clover Tea – Contains phytoestrogens that may help balance hormones and ease menopausal symptoms like hot flashes.
Ashwagandha Tea – Helps lower cortisol, reduce stress, and improve sleep quality.
Peppermint Tea – Supports digestion, eases bloating, and may help with hot flashes.
Chamomile Tea – Promotes relaxation, better sleep, and reduces anxiety.
Ginger Tea – Supports digestion, reduces inflammation, and improves circulation.
Raspberry Leaf Tea – Traditionally used for reproductive health, it may help tone the uterus and balance hormones.
Licorice Root Tea – Contains natural compounds that support adrenal health and may help with hormone balance (but should be avoided if you have high blood pressure).
Green Tea – Rich in antioxidants, supports metabolism, brain health, and may help with weight management.
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.
Listener Challenge!
We’re sitting at 99 ratings on Apple Podcasts—who’s going to be #100? 🎉👉 Tap the stars & let us know you’re #100 in the comments!
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: @theheatherleecollective
TikTok: @thealcoholfreecoach

Ep. 86: Ditch the Guilt on Your Alcohol Free Journey and Embrace the Growth

Ready to download the FREE 10 Mantras Sara mentioned in the episode? CLICK HERE to download these mantras and start rewiring your mindset today..
 
In this shorty episode of the No More Wasted Days podcast, Sara discusses how to practice self-love in sobriety. Timed closely after Valentine's Day, the episode emphasizes the essential nature of self-compassion and self-care beyond mere indulgences like bubble baths. Sara provides practical strategies to cultivate self-love, including talking to yourself like a friend, rewriting your narrative, and practicing forgiveness. The episode also offers actionable self-care tips, such as setting boundaries, prioritizing rest, and integrating daily gratitude and affirmations.
 
00:00 Introduction and Episode Overview
00:16 The Importance of Self Love in Sobriety
01:32 Understanding the Challenges of Self Love
03:15 Strategies for Cultivating Self Compassion
06:00 Practical Self Care Tips
08:37 Daily Self Love Practices
13:37 Conclusion and Final Thoughts
 
Ready to change your mindset from a mindset of a drinker to a mindset of a non-drinker? CLICK HERE to download the 10 mantras mentioned in the episode.
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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. 85: Alcohol-Free Living Made Easier: The Power of Habit Hacking

Ep. 85: Alcohol-Free Living Made Easier: The Power of Habit HackingAre your habits helping you build a fulfilling alcohol-free life, or are they keeping you stuck? In this episode, Sara and Heather dive deep into habit hacking—how small shifts in your daily routines can create massive, lasting change. Whether you're trying to break free from alcohol, social media scrolling, emotional eating, or any other unhelpful habit, this episode will give you the tools to identify your triggers, shift your routines, and embrace habits that truly support your well-being.
If you've found yourself slipping on your goals now that the energy of January has faded, this episode is your reset button. 🚀
What You'll Learn in This Episode:
✅ The habit loop—understanding cues, routines, and rewards✅ How habits shape your alcohol-free journey and overall well-being✅ The power of non-negotiables in keeping you grounded✅ Small, sustainable shifts that lead to big transformation✅ How to break free from stuck habits (drinking, numbing, avoidance)✅ The role of identity-based habits in long-term success✅ How your environment can make or break your progress✅ Why building a life you love makes sobriety easier (not harder!)✅ The importance of community and how to find the right support
Key Takeaways & Action Steps:
🔹 Identify one habit shift you can implement TODAY. Start small!🔹 Instead of saying “I’m trying to quit drinking,” say “I’m a person who prioritizes my well-being.”🔹 Your environment matters—set up your space for success.🔹 Swap habits for mindful rituals (ex: replace scrolling with journaling, alcohol with tea, etc.)🔹 Community is everything—find support through Day Makers or online sober spaces.🔹 Progress over perfection—every step forward is a win!
 
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.
Join the Conversation!
We want to hear from you! 🎉
📢 What habit are you working on? Tag us on social media and let us know!
📩 If this episode resonated with you, share it with a friend who needs it.
💬 Comment on Spotify & YouTube—we see you listening, now let’s chat!
📅 New episodes drop every Tuesday—subscribe & follow so you never miss one!
 
This episode is packed with insights and practical tools to help you take control of your habits and create a life you genuinely enjoy. Let’s build momentum 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: @theheatherleecollective
TikTok: @thealcoholfreecoach

Ep. 84: How to Talk to Your Teen About Alcohol (Without the Awkwardness)

In this special episode of The No More Wasted Days Podcast, Sara is joined by her husband, Ryan, as they dive into a heartfelt and essential topic: how to talk to your teenagers about drinking. With their own boy-girl twins nearing 14 and reflecting on nearly six years of sobriety, Sara and Ryan share personal stories, lessons learned, and practical strategies to help parents navigate this often tricky conversation.
What You'll Learn in This Episode:
The realities of underage drinking, including current statistics and the risks of binge drinking in teens.
How alcohol affects the developing brain and why early exposure can have long-term consequences.
Common myths parents believe about teen drinking—and why they might be doing more harm than good.
Practical strategies to talk to your kids about alcohol, including:
Starting the conversation early (and keeping it ongoing).
Being honest about your own drinking history without glorifying it.
Setting clear expectations and boundaries without fostering rebellion.
Helping your kids handle peer pressure with confidence.
Leading by example, whether you drink or not.
Real Talk from Real Parents:Sara and Ryan get candid about their own experiences with alcohol, the parenting mistakes they’ve learned from, and how quitting drinking has shaped their approach to raising teens. They even share the awkward (and funny) moments of having these conversations with their own kids.
Bonus:Stay tuned until the end, where they discuss what to do if you discover your teen has been drinking—how to respond with curiosity, not judgment, and turn mistakes into valuable learning opportunities.
This episode is packed with relatable stories, science-backed insights, and actionable advice that will leave you feeling more confident about talking to your kids about alcohol—whether they're 8, 14, or heading off to college.
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. 💛
 
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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. 83: Finding Joy on Your Alcohol Free Journey

Ready to download the FREE routines guidebook Sara mentioned in the episode? CLICK HERE to download so you can create routines that are filled with little hits of dopamine.
 
In this shorty episode of The No More Wasted Days Podcast, Sara discusses the fear of losing joy after quitting alcohol and shares personal experiences of overcoming that fear. She outlines the science behind alcohol's effect on dopamine receptors, explaining how alcohol gives a false sense of fun and why it's challenging to break the addiction cycle. Then she offers five actionable strategies to find authentic joy in a sober life: creating new rituals, finding playfulness, moving more, being present, and seeking out laughter and fun. Additionally, she encourages a mindset shift from passive to active joy-seeking by planning fun activities and building a joyful community. Sara emphasizes that true happiness doesn't come from alcohol—it comes from within.
 
00:00 Introduction: Finding Joy Without Alcohol
00:13 The Fear of Losing Fun
00:47 The Reality of Quitting Alcohol
02:29 Understanding Alcohol's Impact on the Brain
04:59 Five Strategies for Rediscovering Joy
05:07 Creating New Rituals and Small Pleasures
06:46 Finding Playfulness Again
08:23 The Importance of Movement
09:14 Being Present in Everyday Life
11:02 Laugh More and Seek Out Fun
12:26 Mindset Shift: Creating Joy
14:34 Conclusion: Embrace Your Natural Light
 
Ready to unlock your routines that are catered to giving your natural dopamine? CLICK HERE to download the guidebook mentioned in the episode.
 
Want to check out the book that Sara mentioned in the episode? Click the title below to check it out.“Dopamine Nation: Finding Balance in the Age of Indulgence” by Dr. Anna Lembke
 
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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. 82: Radical Acceptance: The Mindset Shift That Changes Everything

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: @theheatherleecollective
TikTok: @thealcoholfreecoach