The No More Wasted Days Podcast

This week's episode is bittersweet. After two years of laughter, learning, and countless “aha” moments, Heather is saying goodbye as co-host of the No More Wasted Days podcast. In this heartfelt conversation, Heather opens up about: Why listening to your intuition becomes so much clearer when you're alcohol-free The difference between intuition and anxiety—and how to know which voice you're hearing What “the work” really looks like in sobriety (spoiler: it's not a rigid manual, it's simple next-right-thing choices) Her own journey through stress, burnout, and learning to simplify life without alcohol Memorable moments from past episodes—everything from deep values work to cracking up over “almond brothers” and making your bed You'll also hear Sara and Heather reflect on their favorite podcast memories, what they've learned from each other, and why laughter has been such an important part of tackling tough topics together. Although Heather is stepping away as co-host, she's still active in the Day Makers community, leading coaching calls and supporting people on their alcohol-free journeys. You'll likely hear her voice again as a guest on future episodes, and she's also working on an exciting new memoir project.

✨ Enrollment for PUSH to 100 closes tonight at midnight! If you've been waiting, this is your moment. Join me and an incredible community for 100 days alcohol-free. The challenge starts tomorrow, September 12th, and enrollment closes tonight (9/11) at midnight. Don't do this alone. Join the PUSH to 100 here → https://nomorewasteddays.co/push-to-100/ What really happens when you go 100 days without alcohol? In today's shorty episode, I'm walking you through the physical, mental, emotional, and spiritual changes that unfold during the first 100 days of alcohol-free living. This is more than just white-knuckling it through a few weeks. It's about experiencing a full transformation in body, mind, and spirit. We'll break it down in clear timelines: Days 1–10 → The shock and shift. Withdrawal, sleep disruption, cravings, and the importance of tools and mindset right from the start. Days 11–30 → New patterns emerge. Energy begins to stabilize, mood regulation improves, and skin clarity starts to show. Days 31–60 → Identity begins to shift. Confidence grows, relationships change, and new habits take root. Days 61–90 → True rewiring. Dopamine recalibrates, triggers become easier to manage, and emotional resilience builds. Days 91–100 → Transformation takes root. Sobriety feels natural, self-trust deepens, and life begins to expand in exciting new directions. 100 days is a milestone that changes everything. It's not the finish line. It's the launchpad for a whole new way of living. Resources & Links

✨ Enrollment for PUSH to 100 is officially open! This is my signature 100-day alcohol-free challenge designed to give you daily support, live coaching, and community so you never have to walk this path alone. Enrollment closes September 11th and space is limited so grab your spot today! www.nomorewasteddays.co/push-to-100/   In this shorty episode, I'm taking you all the way back to my very first day alcohol-free: May 13, 2019. I'll share what life looked like the week before, how my husband and I went from heavy drinking to considering a break, and the exact details of how I got through Day 1. From writing “I do not drink” in my journal, to listening to This Naked Mind on my commute, to sipping LaCroix and kombucha at home. This was the day that quietly but powerfully changed everything. You'll hear: The lead-up to my Day 1, including a cruise, milestone birthdays, and that inner knowing that I needed change. How I set myself up for success with gratitude journaling, affirmations, quit lit, and non-alcoholic drinks. The importance of having an after-work plan and identifying my “witching hour.” The one piece I wish I had embraced sooner: community. Whether you're just thinking about quitting, preparing for your own Day 1, or already a few days in, my story will give you inspiration, practical tools, and the reassurance that you don't have to figure it out alone.

Enrollment for PUSH to 100 is officially open!

✨ Before we dive in—don't waste another weekend. Join me for No More Wasted Weekends, a free alcohol-free challenge happening August 29–September 1. For four days, you'll get live coaching, practical tools, and the community support you need to see what's possible when you don't lose your weekends to hangovers or regret. Imagine waking up Monday proud, energized, and clearheaded. Sign up now at nomorewasteddays.co/weekend. Episode Overview Divorce is more than the end of a marriage. It's the unraveling of routines, identities, and visions of the future. In this episode, Heather opens up about navigating divorce while staying sober, and what it means to rebuild self-trust when the ground feels shaky. Sobriety brings clarity, but that clarity can be overwhelming when you're used to numbing or deferring decisions to others. Heather shares her raw experience of facing big life choices without alcohol, learning to sit in discomfort, and discovering strength in her own intuition. Sara and Heather also highlight the importance of community support, the challenge of breaking old relationship patterns, and the quiet resilience that comes from keeping promises to yourself—even in the smallest ways. What You'll Learn in This Episode How sobriety changes the way you navigate major life transitions like divorce Why alcohol acts like a false compass, and what happens when you take it away The role of self-trust and intuition in making hard decisions without numbing How community support can provide a “soft place to land” during painful seasons Why resilience isn't built in the absence of hardship, but through 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.   ************************************************   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

Enrollment for PUSH to 100 is officially open for waiting list members!

If you're ready to go beyond 30 days and see what's truly possible in 100 days alcohol-free, then the PUSH to 100 is for you. You'll get the tools, coaching, and community to carry you through the hardest parts and into real transformation. Spots are limited, so don't wait. Head to https://nomorewasteddays.co/100waitinglist/ to join the waiting list. Thinking about what life really looks like when you remove alcohol? In this episode, Sara and Heather break down the real shifts that happen at 30, 60, and 90 days alcohol-free—the challenges, the wins, and the milestones that will carry you forward. ✨ Here's what you'll learn in this episode:

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/100waitinglist You 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.  

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.

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:

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!

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!   ************************************************   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

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:

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:

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:

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:

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

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.

✨ Ready for a reset? Join the waitlist for the Refresh & Reboot: Dry July experience starting July 1st! Details below

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:

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   ************************************************   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 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.  

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:

Sara and Heather dive into what it means when that initial "spark" from early sobriety fades—and how to get it back. Whether you're 30 days in or six years alcohol-free, this episode is for anyone who's ever wondered, "Why doesn't this feel exciting anymore?" In this episode, we cover:

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:

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

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: Self-Care – From sleep and skincare to hydration and medical appointments Feeding Yourself Well – Cooking (or assembling!) meals regularly and planning ahead Goal Setting – Starting with small wins to build self-trust Keeping a Clean Space – Creating visual calm and organizing in a way that works for you Money Management – Moving from avoidance to awareness and setting up systems that support your growth Healthy Relationships – Cultivating connection, patience, and presence with others Time Management – Saying no to overbooking and learning to slow down 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.  

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:

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:

Ready for an alcohol free weekend?? CLICK HERE to join the free No More Wasted Weekends Challenge.  We start on April 25th, and I can't wait to see you there. ✌️❤️ 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:

Ready for an alcohol free weekend?? CLICK HERE to join the free No More Wasted Weekends Challenge.  We start on April 25th, and I can't wait to see you there. ✌️❤️ It's Sara's birthday!

Ready for an alcohol free weekend?? CLICK HERE to join the free No More Wasted Weekends Challenge.  We start on April 25th, and I can't wait to see you there. ✌️❤️ In this deeply personal and empowering milestone episode of No More Wasted Days Podcast, Heather reflects on what four years of alcohol-free living has taught her—and what healing truly looks like. From year one's emotional rollercoaster to year four's sense of peace and homecoming, this episode is a beautiful reminder that sobriety is not a straight climb—it's a spiral of growth, softness, and rediscovery. Whether you're on day one or year four yourself, you'll feel seen, validated, and inspired by Heather's story.   What You'll Learn in This Episode:

Ready for an alcohol free weekend?? CLICK HERE to join the free No More Wasted Weekends Challenge.  We start on April 25th, and I can't wait to see you there. ✌️❤️ Feeling overwhelmed by the idea of “never drinking again”? You're not alone. In this milestone 100th episode of No More Wasted Days, Sara shares a powerful reframe that helped her begin her alcohol-free journey:

Ready for an alcohol free weekend?? CLICK HERE to join the free No More Wasted Weekends Challenge.  We start on April 25th, and I can't wait to see you there. ✌️❤️ Ever forget parts of a night—even when you didn't drink “that much”? Struggle with brain fog, anxiety, or mood swings? This episode of No More Wasted Days is for you. Sara and Heather dive into the science of what alcohol does to your brain—short-term, long-term, and (most importantly) how your brain can heal when you quit drinking.   If you've been wondering whether alcohol has really been affecting your brain—or how to support your brain's recovery in sobriety—this episode is packed with insight, encouragement, and action steps.   What You'll Learn in This Episode:

Ready for an alcohol free weekend?? CLICK HERE to join the free No More Wasted Weekends Challenge.  We start on April 25th, and I can't wait to see you there. ✌️❤️ Who am I without alcohol? If you've ever asked yourself that question, this episode is for you. In this heartfelt solo episode of The No More Wasted Days Podcast, Sara shares how quitting drinking can spark a powerful identity shift—and why that's actually a beautiful thing. This episode is a deep dive into the process of reconnecting with your true self after years (or even decades) of using alcohol to shape your personality, soothe stress, or define your social life. Sara offers encouragement, real-life examples, and four actionable strategies to help you peel back the layers and rediscover the real you. What You'll Learn in This Episode:

In this laughter-filled episode of No More Wasted Days, Sara and Heather take on a question that so many people secretly (or not-so-secretly) wonder when they stop drinking:

In this short and soul-nourishing solo episode, Sara explores one of the most underestimated tools in the alcohol-free toolbox: nature. Whether you live near a forest, a city park, or just have a porch to step out on, this episode will inspire you to reconnect with the outdoors and use it as a powerful tool for healing, grounding, and restoring your sense of peace. Sara shares her personal story of rediscovering nature through a sober lens and explains how alcohol subtly disconnects us from the present moment—and how nature can help bring us back. What You'll Learn in This Episode:

Sara shares a recent emergency with her husband's health, and together she and Heather reflect on the tools, mindset shifts, and daily habits that can help you stay alcohol-free—especially when life feels chaotic or overwhelming. Life doesn't wait until it's “convenient” for you to be alcohol-free. Whether it's a personal crisis, unexpected health emergency, or just the weight of world events, stressful situations will come—and they'll test your resolve. In this episode of No More Wasted Days, Sara and Heather get real about what it's like to navigate life's curveballs without turning to alcohol. What You'll Learn in This Episode:

Spring is the perfect time to start your alcohol free journey.  Want to do it with some support?  Hop into my Refresh & Reboot: 30 Day Alcohol Free Challenge! CLICK HERE to join today. Spring is a season of renewal, growth, and fresh starts—so what better time to recommit to your alcohol-free journey? In this episode, Sara dives into why spring is the perfect time to refresh your mindset, reset your habits, and embrace new beginnings in sobriety. If you've been feeling stuck, disconnected, or just in need of a fresh start, this episode will inspire you to embrace the season of change and use this time to create the alcohol-free life you truly want. What You'll Learn in This Episode:

Ever feel like if you're not doing something perfectly, it's not worth doing at all? That's all-or-nothing thinking, and it can sabotage your progress—not just in sobriety, but in every area of life. In this episode of No More Wasted Days, Heather and Sara dive into why this mindset is so harmful, how it keeps you stuck, and what to do instead. Whether you've struggled with feeling like one drink means total failure, or you tend to abandon goals the second they don't go perfectly, this episode will help you shift your thinking, embrace progress over perfection, and build the resilience you need for long-term success. What You'll Learn in This Episode: ✅ What all-or-nothing thinking is and why it's so common in sobriety. ✅ How perfectionism keeps you stuck and leads to self-sabotage. ✅ Why setbacks don't erase your progress (and how to reframe them). ✅ The difference between a pressure-driven mindset vs. a growth mindset. ✅ Strategies to challenge all-or-nothing thinking and stay consistent. Key Takeaways: Progress is Cumulative – One setback doesn't erase everything you've achieved. Perfection is a Trap – Success is a spectrum, not an all-or-nothing game. Reframe Setbacks as Data, Not Drama – Every misstep is a learning opportunity. Identity Shift is Key – Instead of saying “I'm trying to quit drinking,” say “I'm someone who prioritizes my health.” Small Steps Lead to Big Wins – The 1% Rule: Just get 1% better each day. Memorable Quotes: “You don't have to be perfect to be making progress.” “One drink doesn't erase all the work you've done. It's a moment, not the whole story.” “Your alcohol-free journey isn't an on/off switch—it's a process of growth and self-discovery.” “Instead of waiting for the ‘perfect' time, start where you are and adjust along the way.” Call to Action:

With St. Patrick's Day around the corner (and plenty of other drinking-heavy holidays throughout the year), navigating these occasions without alcohol can feel overwhelming. In this short and powerful episode, Sara shares practical strategies to help you stay confident and alcohol-free, no matter the holiday. Whether it's St. Patrick's Day, Cinco de Mayo, or the 4th of July, you'll learn how to ditch the FOMO, handle social pressure, and create new holiday traditions that actually make you feel good.

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!

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!   ************************************************   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 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! ************************************************   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

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. ************************************************   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