The No More Wasted Days Podcast

Ep. 119: Sober Summer Survival Guide

Ready for a fresh start this summer? CLICK HERE to join the Refresh & Reboot: Dry July Experience!
In this episode, Heather and Sara crack open what it really means to navigate a sober summer. From the awkwardness of no longer being the “fun” one at the party to the surprising joy of belly laughs, quiet moments, and actually remembering conversations.
 
Heather shares her personal evolution through summers past, comparing the chaotic haze of wine slushies and hangovers with the deep clarity and peace she now experiences alcohol-free. Together, they explore how sobriety in the summer doesn’t have to be boring but can be intentional, healing, and yes, even fun.
 
This episode is packed with real talk, comforting reminders, and practical tools to help you rock a sober summer your way. Whether you're alcohol-free, sober-curious, or just looking for ways to feel more grounded in your life, this one's for you.
 
 In This Episode:
🌞 What summer feels like without alcohol (the good, the weird, and the awkward)💭 How to deal with loneliness, social invites, and FOMO🧰 What to put in your “Sober Summer Toolbox”📋 The magic of making a summer bucket list—yes, even as an adult✨ Tips for handling social events, awkward moments, and your energy with intention🎉 Why your peace is more important than anyone else’s expectations💌 New idea: “Worth Stars”—a beautiful way to track and celebrate your sober wins
💬 Favorite Quote: “Your peace is greater than their expectations.”
 
📣 Take Action: If you’re thinking about taking a break from alcohol this summer, don’t miss your chance to be part of the Refresh & Reboot: Dry July Experience.CLICK HERE to join today.
 
💬 Loved this episode? Let us know by leaving a rating or review—it helps more people find the show and get the support they need.
🎉 Want More Support on Your Journey?
Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here
 
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 sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛
************************************************
 
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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @withheatherp
TikTok: @withheatherp

Ep. 118: The Mindset That Helped Me Finally Quit Drinking for Good

Want to take a break from alcohol with support, structure, and momentum? Join the Waitlist for the Refresh & Reboot: Dry July Experience! By joining the waitlist now, you’ll receive early access and special pricing → nomorewasteddays.co/waitinglist
 
Are you afraid of missing out if you quit drinking? You’re not alone—but that fear is based on a lie. In this short but powerful episode, Sara flips the script on alcohol-free living and reframes it not as deprivation, but as an incredible gain.
If you’ve ever said “I’ll miss being able to have a drink now and then” or “I’m just not ready to give it up,” this mindset shift is what you need. This episode dives into the real wins of ditching alcohol—and how to move from “I can’t drink” to “I don’t need to drink.”
 
 In This Episode:
💭 Why you feel like you’re “missing out” (and how to reframe that)
🧠 The simple mindset shift that changed everything for Sara
📓 The power of gratitude journaling and affirmations in early sobriety
✅ 5 life-changing gains from ditching alcohol:
Mental clarity
Inner peace
Better sleep
Self-trust
True freedom
✍️ A powerful journaling prompt: “Because I’m not drinking, I get to…”
🎯 An invitation to step into a mindset of abundance and possibility
✨ Ready to feel proud, clear-headed, and connected — without the pressure? Join the waitlist for the Refresh & Reboot: Dry July experience starting July 1st! You’ll get daily motivation, mindset tools, and a community that gets it — plus early access and a special discount.
 ➡️ Get on the list here: www.nomorewasteddays.co/waitinglist
 
🔄 Let’s Connect!
🎧 If this episode resonated with you, send Sara a DM on IG @no_more_wasted_days  and let her know what you GET to do now that you’re not drinking.
📲 Share this episode with someone who’s ready to shift from fear to freedom, and don’t forget to rate and review the show.
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

Ep. 117: Dry Drunk Warning Signs: Are You Doing the Work?

Ready for a fresh start this summer? Join the Refresh & Reboot: Dry July Experience! Get early access + a special discount when you join the waiting list here.
We hear the term “dry drunk” thrown around a lot,sometimes by critics online, sometimes in recovery spaces. But what does it actually mean? And how does it differ from true recovery?
In this episode, Sara and Heather unpack the meaning behind this misunderstood term. Whether you're early on in your alcohol-free journey or a few years in, this episode will offer the clarity you need to check in with yourself and keep growing forward.
In this episode, we explore:
✨ What the term “dry drunk” really means and why it can be triggering 🌀 Common signs you might be stuck in a dry drunk pattern 💡 The emotional and personal work that makes the difference 💬 Why simply not drinking isn’t the same as recovery 🛠️ Tools for moving from dry drunk to true recovery 💖 What real recovery feels like freedom, alignment, and joy
6 Tools to Shift from Dry Drunk to True Recovery:
Self-reflection
Emotional work (therapy, coaching, or support groups)
Healthy coping strategies (walks, journaling, routines)
Community and connection
Spiritual or purpose-based practices
Forgiveness and grace—for yourself and others
🌟 Favorite Quote:
“Sobriety is just the beginning. Recovery is where the joy lives. You deserve more than a dry life—you deserve a full one.”
 
📣 Take Action: If you’re thinking about taking a break from alcohol this summer, don’t miss your chance to be part of the Refresh & Reboot: Dry July Experience. Join the waitlist to receive early access and a special discount before it opens to the public. 👉 www.nomorewasteddays.co/waitinglist
 
💬 Loved this episode? Let us know by leaving a rating or review—it helps more people find the show and get the support they need.
🎉 Want More Support on Your Journey?
Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here
 
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 sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛
************************************************
 
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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @withheatherp
TikTok: @withheatherp

Ep. 116: Quick Wins for a Full Alcohol Free Life

Want to take a break from alcohol with support, structure, and momentum? Join the Waitlist for the Refresh & Reboot: Dry July Experience! By joining the waitlist now, you’ll receive early access and special pricing → nomorewasteddays.co/waitinglist
If you're feeling maxed out, pulled in a million directions, and wondering when you're supposed to take care of yourself then this episode is for you. In this shorty  episode, Sara breaks down how to practice self-care even in the busiest seasons of life.
Self-care doesn't have to mean a full day off or a spa retreat. It can be simple, nourishing, and fit right into your real life. Even the messy, overscheduled parts of it.
🎧 In this episode, you’ll hear:
💡 What self-care really is (and what it isn't)🧘 How micro moments can completely shift your day⏱️ Why 3 minutes of intention can matter more than 3 hours of quiet🌅 Sara’s morning routine and how it sets the tone (without taking tons of time)🔁 How to habit stack for built-in self-care🧠 Why going alcohol-free actually makes self-care easier✅ Tiny but mighty self-care wins you can try today🧹 Examples of self-care that don’t require time, just intention
💬 Favorite quote: “Self-care isn’t about time. It’s about choice.”
 
👀 Quick Wins for Today:
Prep something nourishing for tomorrow 🥗
Say no to something optional 🙅‍♀️
Take a walk without your phone 🚶‍♀️📵
Set a wind-down alarm ⏰
Unfollow or mute someone who drains your energy ✂️
If this episode resonated with you, be sure to rate, review, and share it with a friend who might need to hear this.
🌿 Let this summer be the one where you finally choose you.
✨ Ready to feel proud, clear-headed, and connected — without the pressure? Join the waitlist for the Refresh & Reboot: Dry July experience starting July 1st! You’ll get daily motivation, mindset tools, and a community that gets it — plus early access and a special discount.
 ➡️ Get on the list here: www.nomorewasteddays.co/waitinglist
************************************************
 
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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

Ep. 115: You’re Not Broken. You’re Recalibrating

🎉 Ready to feel better fast? Join the Waitlist for the Refresh & Reboot: Dry July Experience! Doors open soon and the next round is going to be extra powerful. Sign up now to get early access and a special discounted price before enrollment opens to the public. 👉 www.nomorewasteddays.co/waitinglist
Have you ever had one of those weeks where you're checking off the boxes, showing up for yourself, staying alcohol-free, and yet everything still feels heavy?
You're not alone.
In this episode, Sara and Heather get real about the emotional weight that sometimes lingers, even when life looks “fine” on the outside. From family emergencies and grief to burnout and body comparison spirals on social media, they explore what it means to sit with the hard stuff—and how to care for yourself through it.
✨ Whether you're early in your alcohol-free journey or years in, this episode is a permission slip to slow down, rest, and remember that healing doesn’t always feel light.
🔑 In this episode, we talk about:
💭 Why heaviness doesn’t mean you’re doing anything wrong🧠 How your nervous system needs time to catch up, especially after stress or trauma😔 The illusion of “high-functioning” and how it masks depletion🧹 Replacing old numbing habits (alcohol, sugar, weed) with rest, not hustle🧴 Simple ways to soothe your nervous system: warm meals, soft clothes, grounding scents📝 Brain dumps, gentle routines, and letting go of comparison💪 Reframing rest as essential, not earned🔄 Real-life examples from Sara and Heather’s week and why sometimes, it’s okay to grieve on a delay
💬 “You’re not broken. You’re recalibrating.” —Heather
 
📣 Take Action: If you’re thinking about taking a break from alcohol this summer, don’t miss your chance to be part of the Refresh & Reboot: Dry July Experience. Join the waitlist to receive early access and a special discount before it opens to the public. 👉 www.nomorewasteddays.co/waitinglist
 
🎧 And if this episode resonated with you, share it with a friend who might need a reminder that it’s okay to feel heavy sometimes. Leave a rating or review on Apple Podcasts, or drop us a comment on Spotify or YouTube. We’d love to hear from you.
🎉 Want More Support on Your Journey?
Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here
 
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 sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛
************************************************
 
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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

Ep. 114: Afraid to Tell People You’re Not Drinking? Listen to This

✨ Ready for a reset? Join the waitlist for the Refresh & Reboot: Dry July experience starting July 1st! Details below 👇
 
What will people think if you stop drinking?Will they ask questions?Judge you?Think you're boring?
 
In this shorty episode, Sara opens up about one of the biggest fears people face when they consider quitting drinking: judgment. Whether you're sober curious, taking a 30-day break, or farther along in your alcohol-free journey, this episode is a powerful reminder that you're not alone.
Sara shares her personal experience of worrying what others would think, how she navigated social situations early on, and the surprising truth she discovered: most people aren’t thinking about you as much as you think they are. 🙌
You'll learn:
🧠 Why fear of judgment is wired into your brain (hello, survival mode)💬 The three most common fears around alcohol-free living — and how to reframe them👀 How to stop giving so much power to what others might think🌱 Why your choice to take a break might secretly inspire others🗣️ A mantra to remind yourself: “I don’t have to manage other people’s feelings about my choices.”
🎧 Whether you’re quietly taking a break or shouting your sobriety from the rooftops, this episode will help you drop the shame, stand in your truth, and move forward with courage.
 
✨ Ready to feel proud, clear-headed, and connected — without the pressure?
 
Join the waitlist for the Refresh & Reboot: Dry July experience starting July 1st! You’ll get daily motivation, mindset tools, and a community that gets it — plus early access and a special discount.
 ➡️ Get on the list here: www.nomorewasteddays.co/waitinglist
************************************************
 
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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

Ep. 113: How Alcohol Affects Your Sleep and Hormones

If you’ve ever found yourself wide awake at 3 a.m. questioning every life decision you’ve ever made, you’re not alone—and alcohol might be the hidden culprit. In this episode, Sara and Heather dive into the tangled web of sleep, hormones, and booze and why quitting drinking may be the best thing you can do for your rest.
 
We cover:
🧠 Why alcohol tricks you into thinking it helps you sleep 💤 The science behind why you wake up at 3 a.m. after drinking 🔥 How midlife hormone shifts (hello, cortisol and estrogen) mess with your sleep—and how alcohol makes it worse 😴 Why quality sleep finally returns in sobriety 🧘‍♀️ The 3-Part Alcohol-Free Sleep Reset to help you wind down, fall asleep, and stay asleep 📚 Personal bedtime routines, lo-fi beats, magnesium soaks, and the weird books that help us snooze
 
This episode is your permission slip to ditch the wine and reclaim your rest. Plus, Sara and Heather share what their sleep was like before and after going alcohol-free, and the one small change you can make tonight for better zzz’s.
✨ Your only job isn’t a perfect sleep routine—it’s removing what’s disrupting it most.
🎧 Listen now and then message us or leave a comment to tell us your favorite alcohol-free sleep strategy!
🎉 Want More Support on Your Journey?
Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here
 
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 sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛
************************************************
 
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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

Ep. 112: Rethinking Relaxation: Unwinding Without Alcohol

In this shorty episode, Sara is 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.
************************************************
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. 111: Burnout Happens - Here’s How to Come Back

In this relatable episode, Sara and Heather dive into the very real experience of burnout—what it feels like, how it shows up, and how to recover gently without defaulting to old patterns like alcohol.
 
Whether you're juggling kids, work, a partner, or just the pressures of everyday life, this episode is a reminder that you’re not alone. Heather shares her recent “tired to the core” moment, Sara opens up about feeling emotionally foggy, and together they unpack the subtle signs of burnout and the small, powerful steps toward recovery.
 
🧠 What we cover in this episode:
🔥 Signs you’re heading toward burnout (and how to catch them early) 💬 Why alcohol-free living can make burnout feel heavier—but more honest 🧺 The healing power of warm food, clean laundry, and light movement 🛋️ Why you don’t need to earn your rest 🙏 The role of spirituality, surrender, and simple routines in rebuilding 💛 Soft effort counts—why messy progress is still progress 📝 The power of honesty in recovery and learning to tell yourself the truth 🎧 How to reconnect with joy when nothing feels good anymore
 
If you're feeling overwhelmed, emotionally flat, or like you're juggling too many plates, this conversation is your permission slip to slow down, show up imperfectly, and start again—one small piece at a time.
💬 “You don’t have to be fully healed to show up. You just have to show up.” – Heather
 
🙏 Don’t forget to rate and review the show on Apple Podcasts. (Tip: Go to the main show page, not just the episode!)
🎉 Want More Support on Your Journey?
Join the Daymakers Community or sign up for 1-on-1 coaching with Heather! ✨ Get personalized support, tools, and encouragement for your alcohol-free journey. 👉 Learn more here
 
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 sober baddie and leave a comment on Spotify or YouTube. Let’s break free from the guilt trap together! 💛
************************************************
 
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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach

Ep. 110: Cravings Explained: What’s Actually Happening

Need support in managing your cravings?  CLICK HERE to download my free guidebook that will make your next craving feel easy to navigate.Cravings don’t mean you’re weak—your brain is just doing what it was trained to do. In this solo shorty episode, Sara breaks down the science behind alcohol cravings and helps you release the shame that often comes with them.
You’ll learn how alcohol hijacks your dopamine and reward system, why certain triggers feel so intense, and how to rewire your brain for real, lasting joy. If you've ever wondered why cravings hit so hard (especially early in sobriety), this episode is for you.
Sara shares her own stories from early sobriety and offers science-backed strategies to help you ride the wave of a craving—and come out stronger on the other side.
✨ In this episode:
🧠 How alcohol affects your brain’s dopamine and reward systems
🔄 The cue-craving-reward cycle—and how it becomes automatic
🥱 Why things feel flat or dull in early sobriety (and how to get through it)
🎉 The truth about “reward” drinking—and what to do instead
🛠️ Craving-busting tools you can use in the moment
💬 How curiosity (not criticism) helps you overcome urges
📉 Why shame increases the risk of relapse—and what to do instead
📥 Grab the free Cravings Guidebook Get all of Sara’s go-to tools and tips for navigating cravings: 👉 https://nomorewasteddays.co/beating-alcohol-cravings/
💬 Want more support like this? Join the Day Makers community for weekly group coaching calls, connection, and resources to help you keep going—now available with a 2-week trial for just $7. 👉 https://nomorewasteddays.co/day-makers-community/
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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: https://www.facebook.com/NoMoreWastedDaysOfficial
 
Follow Heather on Social Media:IG: @theheatherleecollective
TikTok: @thealcoholfreecoach