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/

************************************************

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

In this compassionate and deeply honest episode, Sara and Heather dive into a topic that so many of us need to hear—especially when the alcohol-free journey feels bumpy: the power of starting over. Whether you're on Day 1, Day 100, or somewhere in between, this conversation reminds you that your worth is never defined by your streak. Starting again isn’t failure—it’s resilience.

Sara and Heather share personal stories and insights about navigating slips, shame spirals, and the unexpected emotional waves that can arise—even years into sobriety. With warmth and humor, they discuss how healing isn't linear, why “reset” days matter, and how to treat yourself with compassion in moments of struggle.

Key Moments & Takeaways:

🔄 Starting over doesn’t mean starting from scratch—it means starting with experience.

🚫 The myth of perfection adds pressure that doesn't serve your healing.

🔍 Reframe slips as invitations to get curious, not cruel.

❓ Ask: What happened days before a slip—not just the day of?

🧠 Shame tells you you’re broken. Healing says you’re human.

💧 Sometimes, the reset is as simple as drinking water, eating, resting, and showering.

🛑 Don't confuse a “dry drunk” day with failure—it’s a signal to check in and simplify.

📆 You don’t need a Monday or the 1st of the month to start—random days work too.

🧘 Celebrate the little things. Self-trust and forgiveness are milestones in themselves.

👀 Protect your feed—unfollow accounts that make you feel less-than.

Favorite Mantras from the Episode:

✨“Permission is power—and it’s yours to give.”

✨ “You’re starting from experience, not from scratch.”

✨ “One drink, one craving, one thought doesn’t undo your progress or your worth.”

🎧 Whether you're feeling strong or struggling today, this episode is your gentle nudge to come back to yourself with kindness. Listen in, take what you need, and remember: there is no shame in beginning again.

📣 Don’t forget to leave a review and let us know your thoughts—we might just read it on a future 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.

************************************************

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

Sara gets vulnerable in this solo episode. She opens up about something many of us deal with—even deep into the alcohol-free journey: anxiety.

At nearly six years sober, she shares her surprise when anxiety started showing up again. But instead of turning back to alcohol or spiraling, Sara got curious. In this episode, she shares four unexpected tools that have been easing her anxiety without a drop of alcohol.

Also, if you’re new to your alcohol free journey and you want some extra support, CLICK HERE to download my free Alcohol Free Checklist.

If you've been wondering, "Why am I feeling anxious even though I'm sober?"—this episode is for you.

✨ In this episode, you'll hear:

• Why anxiety can resurface even years after quitting drinking
• How caffeine might be making your symptoms worse—and what Sara did about it
• A refreshing approach to nutrition and movement that supports mental health
• Why reconnecting with a spiritual practice is grounding in uncertain times
• How cycle tracking has helped Sara understand her moods and show herself more compassion

🔑 Key Takeaways:

• ☕ Cutting back (way back!) on caffeine made a huge difference in managing anxiety
• 🥗 Recommitting to nourishing meals and consistent movement provided a sense of control and stability
• 🧘‍♀️ Meditation and spiritual surrender helped calm her nervous system and ease obsessive thinking
• 📱 Using a simple cycle tracking app allowed for more self-awareness and grace, especially during hormonal shifts

🧡 Sara reminds us: Just because you’re sober doesn’t mean anxiety is gone forever. But without alcohol clouding the picture, you’re better equipped to identify the root causes and use empowering tools that actually work.

📥 Mentioned in the episode:

• My free Alcohol-Free Checklist – Your roadmap to navigating your first steps (or your next ones!) alcohol-free
• Flo App (cycle tracking)

🗣️ Quotes from this episode:

“Just because you’re experiencing anxiety again doesn’t mean you’re going backwards. Healing isn’t linear.” — Sara

“Having less caffeine has equaled less chaos in my body.” — Sara

“I'm not piling onto this anxiety with alcohol and hangovers. That alone is a gift.” — Sara

“Every day I say to myself: I am a yes for miracles happening around me.” — Sara

📣 If this episode helped you, share it with a friend and don’t forget to rate and review the show. It’s a free way to support the podcast and help others find it.

Are you navigating anxiety too? Which of these four tools might help you the most?

************************************************

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

When you quit drinking, you go through periods of learning how to parent yourself on your alcohol-free journey. Whether you're a parent, child-free, or somewhere in between, Sara and Heather dive deep into the power of becoming your own inner caregiver—your inner mother, father, or adult—and how sobriety makes space for that transformation. Quitting alcohol isn’t just about removing something toxic. It’s about rebuilding your life, one foundational brick at a time. In this conversation, we explore what it looks like to truly take care of yourself with the same love, structure, and consistency you’d offer a child. Inside the episode:

• Why learning to "adult" again is a key part of early sobriety
• The power of reclaiming routines like brushing your teeth and feeding yourself regularly
• Shifting from external validation to inner trust and rest
• Managing money, clutter, and time without avoidance or overwhelm
• Reconnecting with your purpose and relationships—starting with you
• Why small goals build big confidence
• How to know when your life needs “mothering” and what to do about it

The 8 Pillars of Self-Parenting These are the daily acts and deeper commitments that help you build a secure, alcohol-free foundation:

1. Self-Care – From sleep and skincare to hydration and medical appointments
2. Feeding Yourself Well – Cooking (or assembling!) meals regularly and planning ahead
3. Goal Setting – Starting with small wins to build self-trust
4. Keeping a Clean Space – Creating visual calm and organizing in a way that works for you
5. Money Management – Moving from avoidance to awareness and setting up systems that support your growth
6. Healthy Relationships – Cultivating connection, patience, and presence with others
7. Time Management – Saying no to overbooking and learning to slow down
8. Purpose & Work – Letting go of old identities and tuning into what lights you up

If you’re feeling off in any area of life, these eight pillars—and their four overarching themes (Health, Home, Purpose, and Community)—can help you pinpoint where your inner parent needs to step in.

🎧 Don’t forget to rate, review, and follow the show—your support helps us reach more people who are ready to ditch alcohol and start living fully.

🎉 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 caregiver 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

Want to join the Refresh & Reboot: 30 Day Alcohol Free Challenge? CLICK HERE to join today. We start on May 5th, and I can’t wait to see you there. ✌️❤️

What can really change in just 30 days without alcohol? In this shorty episode, I share the story of how my alcohol-free journey began with a single decision—not to quit forever, but just to try 30 days. That one-month trial became the springboard to a whole new life.

I break down the week-by-week transformation many people experience in their first alcohol-free month—from better sleep and reduced anxiety to glowing skin and a more stable mood. You’ll also get the inside scoop on my upcoming Refresh & Reboot: 30-Day Alcohol-Free Challenge starting May 5th and what makes it such a powerful reset.

Whether you're sober-curious or ready for a change, this episode will leave you inspired to give yourself the gift of 30 days.

Key Points:

🧠 Week-by-week breakdown of what to expect in a 30-day alcohol-free challenge:

• Week 1: Breaking the cycle, feeling wobbly but proud
• Week 2: Better sleep, reduced bloating, energy returns
• Week 3: Fewer cravings, increased clarity and calm
• Week 4: Major mindset shifts—many people realize they don’t want to go back

🌙 Key benefits of going alcohol-free for 30 days:

• Better sleep (no more 3 a.m. panic wake-ups)
• Less anxiety (nervous system reset)
• Glowing skin (hello, hydration!)
• Emotional stability (more patience, less reactivity)

📆 What’s included in the Refresh & Reboot 30-Day Challenge:

• Daily videos, emails, and a downloadable workbook + journal
• Two live coaching calls
• A private community (off social media)
• Lifetime access to all materials

💬 Memorable Quotes:

“You don’t have to be ready to quit forever. You just have to be ready to give it a try.”

“If I couldn’t quit drinking for 30 days, I told myself, then maybe I’d need outside support. But I wanted to prove I could do it first.”

“After 30 days, I didn’t want to stop. That’s the magic of giving yourself a chance.”

“People started saying, ‘You’re glowing. What are you doing?’ And I realized—it was because I’d quit drinking.”

📣 Call to Action: Ready to see what you can do in 30 days? Join the Refresh & Reboot: 30-Day Alcohol-Free Challenge starting May 5 at www.nomorewasteddays.co

************************************************

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

When you quit drinking, the physical detox gets a lot of attention—but what about the emotional detox? In this episode of No More Wasted Days, Heather and Sara dive into what it really means to emotionally detox after quitting alcohol.

They explore why emotions feel so intense in early sobriety, how to move through them without fear, and how emotional healing is not just necessary—it’s transformational. If you’ve ever felt overwhelmed, irritable, tearful, or deeply vulnerable after quitting drinking, this episode will help you feel seen, supported, and empowered.

What You’ll Learn in This Episode: 💬 What emotional detox is and why it happens after quitting drinking 💬 Why sadness, anger, restlessness, and even joy can feel overwhelming at first 💬 How to navigate emotional flashbacks and unexpected feelings without shame 💬 Practical tools for managing emotional detox with self-compassion 💬 How to view emotional healing as a beautiful part of your alcohol-free journey

Key Takeaways: ✅ Emotional detox is normal—it’s your nervous system defrosting and healing. ✅ Feeling emotions doesn’t mean you’re doing sobriety wrong—it means you’re doing it right. ✅ Rest, nourishing yourself, and allowing feelings to move through you are powerful acts of self-care. ✅ Emotional growth doesn’t require perfection—it only asks for presence. ✅ You’re worthy of love, joy, and peace—no matter where you are in your journey.

Memorable Quotes:

• “Feeling is the work.” – Heather
• “Your body isn’t broken. It’s defrosting.” – Heather
• “You don’t have to fix every feeling. Sometimes you just have to feel it.” – Sara
• “You are not broken—you are learning how to feel again.” – Heather
• “You’ll never regret the work you do on yourself.” – Sara

Challenge of the Week: ✨ Think of one emotion you’ve been avoiding. Ask yourself: What is this feeling trying to tell me? Then give yourself permission to just sit with it—no judgment, no fixing.

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 caregiver 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