The No More Wasted Days Podcast

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• Ep. 175: The Sobriety Reset You Didn’t Know You Needed w/ Heather Pennell 02.06.2026 36dk

  Heather Pennell is back on the No More Wasted Days podcast, and this episode feels like catching up with an old friend. In this conversation, Sara and Heather talk about Heather’s five-year alcohol-free anniversary, what life has looked like since stepping away from the podcast, and how she has been rebuilding after a season of burnout, health challenges, major life disruptions, and emotional overwhelm. Heather shares what helped her begin to feel more regulated, including slowing down, creating calmer mornings, delaying phone use, supporting blood sugar, and increasing her window of tolerance. She also opens up about emotional sobriety, taking up space, letting go of “nice girl” conditioning, and learning how to live alcohol-free in a way that feels grounded, calm, and sustainable. This episode is a reminder that alcohol-free living is not just about removing alcohol. It is also about learning how to care for your nervous system, protect your energy, and build a life you no longer need to escape from.   Resources and Links: Join the Day Makers CommunityLooking for alcohol-free support, weekly group coaching calls, and a private community of like-minded alcohol-free badasses? Come join us inside Day Makers. You can try your first two weeks for just $7. CLICK HERE to join.   Work with Heather 1:1If Heather’s story and coaching style spoke to you, check out her one-on-one coaching options for deeper support on your alcohol-free or personal reset journey. CLICK HERE to work with Heather.   Join Heather’s Real Life ResetHeather’s Real Life Reset is a 40-day group coaching program designed to help you feel more like yourself again by focusing on sleep, mornings, food, anxiety, motivation, habits, and emotional regulation. The next round starts June 15th. CLICK HERE to join the Real Life Reset.   Connect with Heather:Instagram: @heatherpennellcoaching   Support the Podcast:If you love the No More Wasted Days podcast, please take a moment to leave a review on Apple Podcasts or rate and comment on Spotify. It helps more people find the show and begin their own alcohol-free journey. ***************************************   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
• Ep. 174: Sober Sex, Parenting, and Mom Wine Culture w/ Stefanie Wilder-Taylor & Casey McGuire Davidson 26.05.2026 53dk

  👉👉 Ready to take your first step toward an alcohol-free life? This is you last chance to save $20 off  the Reboot & Refresh: 30 Day Alcohol-Free Challenge with the code MAY20. Inside the challenge, you’ll get daily videos, daily emails, a printable workbook, and a mindset journal to help you build momentum and confidence in your alcohol-free journey.About this Episode: This week on the No More Wasted Days Podcast, Sara sits down with two incredible women in the alcohol-free space: In this honest, funny, and deeply relatable conversation, they talk all about parenting sober, mom wine culture, getting sober after kids, and the reality of rebuilding your life without alcohol. They also dive into: Why motherhood and drinking became so intertwined The pressure of “mom wine culture” What changed after quitting drinking Talking to teenagers about alcohol Driving drunk shame and sober parenting wins Marriage after alcohol Sober intimacy and sober sex Why alcohol-free life gets better over time The fear of losing your personality after quitting drinking This episode is packed with honesty, humor, and so many moments that will make you feel less alone if you’re questioning your relationship with alcohol.Connect with Today’s Guests: Follow Casey McGuire Davidson: Instagram: @caseymdavidson Podcast: Hello Someday Podcast Follow Stefanie Wilder-Taylor: Instagram: @swildertaylor Podcast: The Drunkish Podcast   Ready to Start Your Alcohol-Free Journey? The $20 off anniversary sale for the Refresh & Reboot: 30 Day Alcohol-Free Challenge is ending soon. Use coupon code MAY20 to save $20 off your enrollment and join Sara for: Daily videos Daily emails Printable journal prompts A printable workbook Support and guidance through your first 30 alcohol-free days This challenge helped Sara become alcohol-free nearly 7 years ago, and it could be the thing that changes your life too. CLICK HERE to join today.   ✨ If this episode helped you, leave a review and share it with someone who needs to hear it. ✨   ***************************************   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
• Ep. 173: The Truth About Long-Term Sobriety Nobody Talks About 19.05.2026 27dk

  Ep. 173: The Truth About Long-Term Sobriety Nobody Talks About 🎉 May is my alcohol-free anniversary month, and to celebrate, you can save $20 on my self-led 30 Day Alcohol Free Challenge with coupon code MAY20. Details linked below.   Episode Summary:In this deeply personal episode, I’m reflecting on what I’ve learned after 7 years alcohol-free, including what changed dramatically, what surprised me most, and what still takes work. When I first quit drinking in 2019, I thought I was just taking a 30-day break to “prove” I didn’t have a problem. I never imagined that one decision would completely transform my confidence, relationships, identity, and the direction of my life. In this episode, I break down my journey in two phases: Years 1–3: rebuilding habits, learning to socialize alcohol-free, navigating cravings, and discovering who I was without alcohol Years 4–7: emotional sobriety, nervous system regulation, boundaries, authenticity, deeper healing, and eventually becoming fully sober after quitting weed too I also share:✨ Why decision fatigue around alcohol eventually disappears✨ What actually gets easier over time✨ The emotional work sobriety doesn’t magically fix✨ How anxiety changed after quitting substances✨ Why self-trust has become one of the greatest gifts of this journey✨ The difference between external transformation and internal transformation✨ What “true recovery” feels like for me now If you’re early in your alcohol-free journey, sober curious, or wondering whether long-term sobriety is worth it, this episode is for you. If this episode resonated with you, please share it with a friend or leave a review. Your support truly means the world to me. Links, Resources, and Sponsors:Join the 30 Day Challenge (don’t forget the coupon code MAY20):https://nomorewasteddays.co/30-day-challenge/ Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft   If this episode helped you, leave a review and share it with someone who needs to hear it.   ***************************************   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
• Ep. 172: The Truth About Being “Cali Sober” w/ Adriana Cavallo 12.05.2026 53dk

  Ready to take your first step toward an alcohol-free life? During the month of May, you can join the Reboot & Refresh: 30 Day Alcohol-Free Challenge for $20 off with the code MAY20. Inside the challenge, you’ll get daily videos, daily emails, a printable workbook, and a mindset journal to help you build momentum and confidence in your alcohol-free journey.   Episode Summary:In this episode of the No More Wasted Days podcast, Sara sits down with sobriety content creator Adriana Cavallo for a raw and honest conversation about addiction, recovery, and what happens when you stop numbing yourself with alcohol and weed. Adriana shares her story of developing severe alcohol addiction while working in the restaurant industry, being hospitalized for liver failure at 30 years old, and the long road that followed after trying to moderate, becoming “Cali sober,” and eventually realizing she needed to become fully substance-free. In this episode, we discuss: What it’s like trying to quit drinking while working in the restaurant industry Why “special occasion drinking” slowly pulled Adriana back into alcohol The hidden struggles of being “Cali sober” Why weed became another form of escapism How boredom and stillness can actually become peaceful in sobriety The importance of sober community and support Why recovery doesn’t have to look perfect or extreme How both Sara and Adriana learned to finally feel comfortable in their own skin This episode is honest, emotional, funny, and incredibly relatable for anyone questioning their relationship with alcohol, weed, or escapism in general. You can follow Adriana on Instagram and TikTok at @theadgeofsobriety for more inspiration and support on your alcohol-free journey. Get through your next craving with this recording from Adriana - https://stan.store/TheAdgeofSobriety Links, Resources, and Sponsors: Adriana's "Sponsor in Your Pocket" recording:https://stan.store/TheAdgeofSobriety Join the 30 Day Challenge:https://nomorewasteddays.co/30-day-challenge/ Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft   If this episode helped you, leave a review and share it with someone who needs to hear it.   ***************************************   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
• Ep. 171: Feel Bored After Quitting Drinking? Here’s Why (and How to Fix It) 05.05.2026 26dk

  I’m celebrating my 7 year alcohol free anniversary on May 13th, and you’re invited to celebrate with me. 👉 Join the Reboot & Refresh: 30 Day Alcohol Free Challenge Use code MAY10 to save 10% this month. Inside the challenge: • Daily videos + emails for guidance • Printable workbook + mindset journal • Self-paced, simple structure to get you through your first 30 days This is exactly how I started my journey, and it changed everything.   Episode Summary In this episode, I break down one of the biggest mindset shifts in early sobriety: Alcohol isn’t a reward, it’s a sedative dressed up as one. When you remove alcohol, it’s common to feel flat, bored, or restless. That doesn’t mean something is wrong. It means your brain is healing and recalibrating. I’ll walk you through how to rebuild your reward system so you can actually feel good again, without relying on alcohol.   What You’ll Learn Why alcohol trains your brain to associate it with relief, celebration, and relaxation Why early sobriety can feel “meh” (and why that’s a good sign) The difference between quick dopamine hits and real, lasting pleasure Simple, repeatable daily rewards that help retrain your brain How to shift from numbing out to actually enjoying your life   Build Your New Reward System Use this simple framework to start today: 1 Daily Reward – quick, grounding, repeatable 1 Weekly Reward – something fun and intentional 1 Future Reward – something to look forward to This is how you stop relying on alcohol and start creating a life you genuinely enjoy.   Key Reminder You’re not losing something when you quit drinking.You’re upgrading your entire reward system.   Links, Resources, and Sponsors:Join the 30 Day Challenge:https://nomorewasteddays.co/30-day-challenge/ Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft   If this episode helped you, leave a review and share it with someone who needs to hear it.   ***************************************   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
• Ep. 170: Healing Your Relationship with Alcohol AND Food w/ Lindsay Sparks 28.04.2026 52dk

  If you’ve ever quit drinking and found yourself struggling with food, body image, or control… this conversation will hit home. In this episode, Sara sits down with sober dietitian Lindsay Sparks (@soberandnourished on Instagram) to unpack the deep connection between alcohol, disordered eating, and the pursuit of control. From growing up in diet culture to navigating sobriety, Lindsay shares how healing her relationship with food ultimately led her to question her drinking, and later, her relationship with weed. This is an honest, layered conversation about what it really means to feel at home in your body without numbing out. In this episode, we talk about: How body image struggles often begin early and are shaped by culture, media, and family influences The restrict–binge cycle and how it mirrors patterns with alcohol Why control (with food or drinking) often backfires The concept of intuitive eating and reconnecting with your body’s cues The overlap between disordered eating and alcohol use Why quitting drinking doesn’t automatically “fix” your relationship with food Sugar cravings in early sobriety and what your body actually needs Lindsay’s journey from alcohol-free to fully substance-free (including quitting weed) The hidden and normalized nature of both diet culture and alcohol use How to approach health, weight, and body changes without obsession or shame Key Takeaways: You’re not “failing” at moderation. These cycles are patterns, not personal flaws. Control creates backlash. Whether it’s food or alcohol, restriction often leads to overcorrection. Healing isn’t about perfection, it’s about awareness, consistency, and self-trust. Early sobriety requires nourishment, not punishment. You can build a life where you feel good in your body without numbing, restricting, or obsessing.   Connect with Lindsay: Instagram: @soberandnourished Work with Lindsay through Nourish (telehealth dietitian services) Website coming soon (link will be added in show notes)   Links, Resources, and Sponsors:Join the Day Makers:https://nomorewasteddays.co/day-makers-community Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft   If this episode resonated with you, share it with someone who needs to hear it. Remember, you only get one life. The question isn’t “why quit?” It’s “why stay disconnected from it?”   ***************************************   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
• Ep. 169: Stop White-Knuckling Sobriety: 6 Ways to Make It Feel Natural 21.04.2026 29dk

  What if being alcohol-free didn’t feel like a daily battle… but just who you are? In this episode, Sara breaks down the shift from relying on exhausting willpower to stepping into true empowerment, where sobriety feels natural, aligned, and even effortless over time. If you’ve ever felt like you’re “white-knuckling” your way through this journey, this episode gives you practical ways to change that. The 6 Strategies to Move from Willpower → Empowerment: Reframe Your Mindset Shift from “I can’t drink” to “I don’t drink.” Start seeing your alcohol-free life as an upgrade, not a loss. Strengthen Your Why Get clear on why this matters to you, and make it personal. Your why should feel powerful enough to guide your decisions. Embrace a Growth Identity Focus on who you’re becoming. Start living like that version of you now through habits, routines, and hobbies. Automate Your Habits Create routines that reduce decision fatigue. The less you have to decide, the easier it is to stay alcohol-free. Surround Yourself with Empowering Influences Audit your environment, both online and in real life. Choose people, content, and communities that support your growth. Celebrate Identity Shifts Acknowledge your wins, big and small. Reinforce the identity of someone who doesn’t drink.   Links, Resources, and Sponsors:Join the Day Makers:https://nomorewasteddays.co/day-makers-community Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft   If this episode resonated with you, share it with someone who needs to hear it. Remember, you only get one life. The question isn’t “why quit?” It’s “why stay disconnected from it?”   ***************************************   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
• Ep. 168: She Quit Alcohol, Weed, and Cigarettes… Here’s What Happened (w/ Jessi Hartnett) 14.04.2026 41dk

  In this episode, Sara sits down with Jessi Hartnett, host of the Honor Your Heart Podcast, to talk about breaking free from cigarettes, weed, and alcohol, and what it really takes to stay free.Jessi shares her journey from perfectionism and burnout to healing, revealing how substances were never the real problem – they were the solution she used to cope. Together, they unpack the emotional roots of addiction, the surprising challenges of quitting weed, and why true freedom comes from learning how to meet your needs in healthier ways.If you’ve ever felt stuck in a cycle of numbing out, this episode will help you understand what’s really going on and how to start reconnecting with your authentic self.   What You’ll Learn Why perfectionism and workaholism often fuel substance use The emotional rollercoaster behind drinking, smoking, and using weed The truth about weed withdrawal that no one talks about Why quitting all substances at once can sometimes be more effective How anger can actually help you break free The difference between external success and internal peace Why lasting change requires inner work, not just willpower   Key Takeaway You’re not just quitting a substance—you’re learning how to come back to yourself.   Connect with Jessi Connect with Jessi Hartnett on social media (@honor_your_heart) You Can Quit Smoking Podcast - https://www.honoryourheart.net/podcast www.honoryourheart.net Honor Your Heart: Your Path to Stop Smoking and Stay Stopped - https://a.co/d/0iIIsM2w Links, Resources, and Sponsors:Join the Day Makers:https://nomorewasteddays.co/day-makers-community Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft   If this episode resonated with you, share it with someone who needs to hear it. Remember, you only get one life. The question isn’t “why quit?” It’s “why stay disconnected from it?”   ***************************************   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
• Ep. 167: When You Quit Drinking… But Your Partner Doesn’t 07.04.2026 30dk

  Quitting drinking when your partner doesn’t can feel isolating, but it’s more common than you think.This episode breaks down how to stay grounded in your alcohol-free journey without trying to control or change your partner. Learn how to set boundaries, communicate clearly, and create new ways to connect without alcohol.You’ll walk away with practical tools to protect your peace, strengthen your relationship, and build a life that actually feels better without drinking.Links, Resources, and Sponsors:Join the Day Makers:https://nomorewasteddays.co/day-makers-community Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft   If this episode resonated with you, share it with someone who needs to hear it. Remember, you’re not too much. You’re not broken. And you’re not imagining things.   ***************************************   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
• Ep. 166: Narcissists, Alcohol, and Waking Up w/ Jill McKnight 31.03.2026 59dk

  👉👉 Join the Alcohol Free April Challenge today and start your 30-day reset with daily support, tools, and community. www.nomorewasteddays.co/alcoholfreeapril    In this powerful conversation, Sara sits down with mindset coach and speaker Jill McKnight to explore the connection between alcohol, emotional manipulation, and learning to trust yourself again. Jill shares her personal experience navigating a narcissistic relationship and how alcohol can both mask and intensify the confusion, self-doubt, and emotional exhaustion that often come with it. Together, they unpack how to recognize red flags, rebuild self-trust, and begin reclaiming your identity, whether you're still in the relationship or starting your healing journey. If you’ve ever felt like you were “too much,” questioned your reality, or used alcohol to cope with stress or anxiety, this episode will help you see things more clearly and remind you that you are allowed to want more. In this episode, we cover: How narcissistic traits and alcohol misuse feed off each other Why you may feel like you’re the problem (and why you’re not) The role alcohol plays in numbing and delaying clarity Early warning signs of toxic or narcissistic dynamics How to start rebuilding trust in yourself Why leaving feels so scary, and how to move through that fear Small, practical ways to reconnect with your identity Connect with Jill McKnight Connect with Jill on Instagram @locatecoaching Jill’s Website - https://www.locatecoaching.com/ Jill’s Podcast: Life After: From Surviving to Thriving Free resource: 5 Ways to Identify a Narcissistic Relationship - https://locatecoaching.activehosted.com/f/3 Links, Resources, and Sponsors:Join Alcohol-Free April (starts April 1):https://www.nomorewasteddays.co/alcoholfreeapril Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft If this episode resonated with you, share it with someone who needs to hear it. Remember, you’re not too much. You’re not broken. And you’re not imagining things.   ***************************************   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
• Ep. 165: Why You Can’t Seem to Stay Alcohol-Free 24.03.2026 24dk

  If you’ve ever quit drinking… started again… and then wondered why it feels harder the next time, this episode is for you. Because it’s not about willpower.It’s about what’s happening in your brain. In this episode, I break down why the start-stop cycle makes cravings, anxiety, and day one feel heavier each time, and how you can finally break that loop. What We Cover Why quitting feels harder every time you restart The dopamine loop that keeps pulling you back in Why anxiety and poor sleep get worse How the start-stop cycle impacts your nervous system The kindling effect (and why it matters) The Core Truth You’re not failing.You’re reinforcing a loop your brain has learned: Craving → Drink → Relief → Crash → Repeat And each time it repeats, it gets stronger. How to Break the Cycle Consistency over intensityFocus on not drinking today, not forever. Stop relying on willpowerUse tools, routines, and support. Shift your identityStart telling yourself: I do not drink. Learn what alcohol is actually doingKnowledge builds confidence and weakens the pull. Links & Resources Join Alcohol-Free April (starts April 1):https://www.nomorewasteddays.co/alcoholfreeapril Athletic Brewing:https://www.nomorewasteddays.co/athleticbrewing Upper Left Strength Co.:https://www.nomorewasteddays.co/upperleft   Final Thought Instead of asking, “Why can’t I get this right?” Ask:👉 “What if I’ve just been taught the wrong way?”   If this episode helped you, be sure to follow, leave a review, and share it with someone who needs it 💛   ***************************************   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
• Ep. 164: The Second Act: Reinventing Your Life After Alcohol w/ Melissa McGowan (The Sober New Yorker) 17.03.2026 48dk

  What if quitting drinking wasn’t the end of the fun… but the beginning of your second act? In this episode of No More Wasted Days, Sara sits down with Melissa McGowan, also known as The Sober New Yorker. Melissa shares how she transformed her life after alcohol and created a vibrant, joyful lifestyle filled with creativity, travel, community, and confidence. From Broadway dance classes to sober retreats in New York City, Melissa proves that an alcohol-free life can be anything but boring. If you’ve ever wondered what’s possible on the other side of quitting drinking, this conversation will inspire you to think bigger about your own future.   Download Sara’s Free 10 Mantras If you’re working on shifting your mindset around alcohol, Sara created 10 powerful mantras that helped her in early sobriety. You can download them here:👉 https://nomorewasteddays.co/10-mantras   In This Episode Melissa shares the story behind her decision to quit drinking after years of social drinking slowly became something that no longer felt good. A wake-up call from her doctor and the loss of a close friend helped her realize it was time to change her life. *Transcript* Episode 164_ Inter… Together, Sara and Melissa talk about: The moment Melissa knew it was time to quit drinking How alcohol quietly shrinks your world and keeps you “playing small” Why confidence often increases after quitting alcohol Letting go of shame and owning your alcohol-free identity The surprising joy of rediscovering old passions How Melissa found a new outlet through Broadway dance classes Navigating alcohol-free game days as a diehard Green Bay Packers fan Traveling the world sober (including trips to Bali, Italy, and London) Why it’s never too late for a “second act” in life Melissa’s story is proof that removing alcohol doesn’t take away your personality, it amplifies who you really are.   A Powerful Reminder from Melissa When you’re drinking, you give up everything for one thing. When you quit drinking, you give up one thing for everything.   About Melissa McGowan Melissa McGowan is the creator behind The Sober New Yorker, where she shares her alcohol-free journey and inspires others to live fully without alcohol. She is a: Podcast host Speaker and sobriety advocate Coach for people exploring an alcohol-free life Host of sober retreats in New York City Melissa is known for her vibrant social media presence where she shares her love for Broadway dance, travel, and living life out loud without alcohol.   Connect with Melissa Follow Melissa and learn more about her work: Instagram: @thesobernewyorkerWebsite: https://thesobernewyorker.comPodcast: The Sober New Yorker   If you enjoyed this episode, share it with a friend who might need to hear that life after alcohol can be bigger, brighter, and more joyful than they ever imagined.   ***************************************   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
• Ep. 163: The Truth About Alcohol During Perimenopause (No One Told Us This) 10.03.2026 36dk

  Perimenopause can feel like a rollercoaster. Mood swings, anxiety, sleep disruptions, and night sweats can leave many women searching for relief. And because our culture constantly tells us that a glass of wine is the perfect way to relax, many women turn to alcohol to cope. But what if that nightly drink is actually making perimenopause symptoms worse? In this episode, Sara breaks down the science behind alcohol and perimenopause, explaining why drinking during this stage of life can intensify symptoms like anxiety, poor sleep, hot flashes, and mood swings. She also shares why midlife women are particularly vulnerable to alcohol’s effects and what actually helps support your body and nervous system during this transition. If you’ve been feeling confused about what’s happening in your body during this stage of life, this episode will give you clarity, compassion, and practical steps you can take to feel better.   In This Episode   ➡️ What perimenopause actually is (and why it can start earlier than many women realize) ➡️ Why alcohol hits women harder than men, especially in midlife ➡️ How drinking can worsen hot flashes, sleep issues, anxiety, and mood swings ➡️ Why many women start drinking more in their 40s ➡️ The connection between alcohol and breast cancer risk ➡️ How alcohol disrupts REM sleep and emotional processing ➡️ The role alcohol plays in bone density loss during midlife ➡️ Why nervous system regulation matters more than numbing out with alcohol ➡️ Simple strategies that support your body during perimenopause   What Actually Helps During Perimenopause   Instead of relying on alcohol to cope, research shows that these practices can support your body and hormones during this stage of life: ✨ Prioritizing quality sleep ✨ Regular movement and exercise ✨ Stress-reducing practices like breathwork, yoga, or meditation ✨ Finding connection and community ✨ Talking with a doctor about options like hormone replacement therapy (HRT) 🎯 Ready to Try Life Without Alcohol? My ✨ Reboot & Refresh: Alcohol Free April ✨ is starting soon, and it’s designed to help you explore what an alcohol-free life could feel like with guidance, tools, and community support. 👉👉 Join the waiting list to get early enrollment and a special discount:https://nomorewasteddays.co/waitinglist   Resources Mentioned 🔹 Dr. Stacy Sims 🔹 Dr. Mary Claire Haver 🔹 The Flo App (cycle tracking) 🔹 The Unplug App 🔹 The Gabby App   Connect with Sara If this episode resonated with you: Share it with a friend who is also navigating perimenopause Leave a review on Apple Podcasts Comment on Spotify or YouTube Subscribe to the No More Wasted Days YouTube channel   ***************************************   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 **************************************   Research for this Episode Female Biology & Alcohol Metabolism Gender Differences in Alcohol Metabolism — Duke University Gender Differences in Moderate Drinking Effects — PMC/NIH Sex Differences in Alcohol Metabolism — Women's Health Research Institute Drinking — It's Different for Women — Mayo Clinic Press Alcohol & Perimenopause Symptoms Why Alcohol and Menopause Can Be a Dangerous Mix — Mayo Clinic Does Menopause Change the Way You Metabolize Alcohol? — University Hospitals How Alcohol Consumption Can Impact Your Menopause Symptoms — Henry Ford Health Alcohol Consumption Patterns and Risk of Vasomotor Symptoms — PMC/NIH Perimenopause and Alcohol: A Balancing Act — Women of a Certain Stage Alcohol and Menopause: A Balancing Act — Contemporary OB/GYN Alcohol Use Trends in Midlife Women Changes in Excessive Alcohol Use Across the Menopausal Transition — Biology of Sex Differences (SWAN study) Women's Alcohol Use in Mid-Life: Menopause Symptoms, Drinking & Mental Health — SAGE Journals (2025) Alcohol Use
• Ep. 162: When the Wine Mom Gets Sober w/ Stefanie Wilder-Taylor 03.03.2026 50dk

  Today, I’m sitting down with Stefanie Wilder-Taylor, author of the book Drunk-ish and host of the Drunk-ish Podcast.  If you’ve ever tried to “moderate,” justified blackouts, or worried you wouldn’t be fun without alcohol, this conversation will hit home. Stefanie shares how her drinking escalated after becoming a mom, the mental gymnastics of rule-making, and the moment she knew she couldn’t keep going. We talk openly about shame, driving drunk, mommy wine culture, and what it really looks like to quit with young kids. In This Episode We Cover: The classic “Are You an Alcoholic?” quiz and how easy it is to talk yourself out of the truth Why moderation became more exhausting than quitting The turning point that changed everything Parenting sober and talking honestly with your kids about alcohol Navigating sex, social life, and identity without drinking The fear of losing your personality and why it doesn’t happen Stefanie proves what so many of us eventually discover: alcohol was never the source of the personality. It was just a crutch. Connect with Stefanie ➡️ Connect with Stefanie at https://stefaniewildertaylor.com/ 🎙️ Listen to the Drunk-ish Podcast - https://podcasts.apple.com/us/podcast/drunk-ish-a-sobriety-podcast/ 📚 Grab her latest book Drunk-ish - https://a.co/d/09o8C3Gg   Join the Day Makers Community And if you’re craving deeper support, structure, and community in your alcohol-free life, come join us inside the Day Makers Community - https://nomorewasteddays.co/day-makers-community/. Try your first two weeks for just $1   If this episode resonated, leave a review or comment on Spotify and Youtube ***************************************   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
• Ep. 161: Why I Quit Weed (from Cali Sober to Fully Sober) 24.02.2026 25dk

  I quit drinking in 2019.I kept smoking weed.Now I’m one year and five months fully sober.In this episode, I’m answering your real questions about ditching weed, using cannabis as harm reduction, brain fog after quitting, and how to know when it’s time to let it go In This Episode: 🔹 Why I used weed after quitting alcohol 🔹 What changed when it became daily again 🔹 “Weed is medicine” – the nuance behind that statement 🔹 Cannabis use disorder and withdrawal symptoms 🔹 Brain fog, dopamine, and healing after THC 🔹 How harm reduction helped… and where it delayed growth 🔹 The signs it was time for me to quit 🔹 Exactly how I did it (practical tools that worked) 🔹 The identity shift from “stoner” to fully sober One of the hardest parts was not the substance. It was letting go of who I thought I was. If you’re alcohol-free but still leaning on weed, this episode is for you.If you’re just questioning your relationship with substances, this episode is for you.Join the Day Makers Community And if you’re craving deeper support, structure, and community in your alcohol-free life, come join us inside the Day Makers Community - https://nomorewasteddays.co/day-makers-community/. Try your first two weeks for just $1   If this episode resonated, leave a review or comment and let me know if you want more conversations about ditching weed and full clarity living. ***************************************   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
• Ep. 160: The Emotional Work Most Men Avoid in Sobriety w/ Matt Salis 17.02.2026 55dk

  In today’s episode, I sat down with Matt Salis, behavioral health researcher, writer, and co-host of the Untoxicated Podcast. Matt brings a perspective we don’t talk about enough: what happens in a relationship when alcohol leaves the picture, especially around emotional safety, masculinity, intimacy, and long-term connection. Unlike my story where Ryan and I quit drinking together, Matt’s journey unfolded differently. His wife, Sherri, was not the partner struggling with alcohol. When he quit, he quickly realized that sobriety was only the beginning. Rebuilding trust, repairing emotional damage, and creating safety in his marriage required years of intentional work. And we go there in this conversation. In This Episode, We Discuss: 🔹Matt’s drinking story and the mental gymnastics of “Am I an alcoholic?” 🔹The lightbulb moment when he realized alcohol was fueling his anxiety and depression 🔹His wife’s detachment and how it became a wake-up call 🔹What emotional abuse actually looks like, including the subtle behaviors we normalize 🔹How alcohol amplifies emotional instability in a household 🔹The concept of emotional safety as the foundation for intimacy 🔹Why recovery changes your identity and how that can disrupt a marriage 🔹The “sex sequence”: emotional safety → emotional intimacy → physical intimacy 🔹Why foreplay doesn’t start in the bedroom 🔹Emotional masculinity and what that means in modern sober relationships 🔹How to distinguish between growth discomfort and ongoing emotional unsafety 🔹When couples work… and when they don’t Key Takeaways 1️⃣ Sobriety Does Not Automatically Repair a Relationship Quitting drinking removes the toxin, but it does not automatically restore emotional safety. That work is deeper. It requires self-reflection, accountability, and consistency. 2️⃣ Emotional Safety Is Not Optional Matt makes it clear: emotional safety has to be close to 100 percent. Tone matters. Teasing matters. Raised voices matter. Small behaviors add up over time. 3️⃣ Emotional Intimacy Precedes Physical Intimacy For many women especially, emotional safety and emotional connection are prerequisites to meaningful physical intimacy. You cannot skip steps and expect closeness to feel secure. 4️⃣ Recovery Changes Who You Are Sobriety is not just removing alcohol. It reshapes identity. And sometimes, couples must reevaluate compatibility after both people begin evolving. 5️⃣ Emotional Masculinity Is Adaptation Matt shares his framework for “emotional masculinity,” redirecting traditional masculine values like protection and leadership toward emotional safety, service, resilience, and accountability. Resources Mentioned 👉 Listen to the Untoxicated Podcast - https://un-toxicated.com/ 👉 Take the emotional abuse survey at untoxicatedsurvey.org 👉 Learn more about Matt’s work at https://soberandunashamed.com/ 👉 Follow on Instagram @untoxicatedpodcast If this episode resonated with you, share it with someone who needs to hear it. These conversations matter. Emotional health in sobriety matters. Join the Day Makers Community And if you’re craving deeper support, structure, and community in your alcohol-free life, come join us inside the Day Makers Community - https://nomorewasteddays.co/day-makers-community/. Try your first two weeks for just $1 ***************************************   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
• Ep. 159: What Happens in the First 100 Days of Quitting Drinking 09.02.2026 17dk

  Enrollment for PUSH to 100, my 100-day alcohol-free challenge, is officially open, and today is the last day to join before we start together on February 10. This challenge will give you enough time to actually experience what an alcohol-free life feels like. 👉 Learn more and join here: nomorewasteddays.co*********************************** January has a way of convincing us that if we didn’t hit the ground running, we’ve already failed. That mindset keeps so many people stuck, especially when it comes to quitting drinking. In this episode, I’m breaking down why there is no magical start date for an alcohol-free journey, and why starting later might actually work in your favor. I also share my own real-time goals for 2026, including what I’ve been consistent with, what I haven’t started yet, and why none of that means I’ve failed. If you skipped Dry January, didn’t finish it, or never planned to do it at all, this episode is for you. What You’ll Hear in This Episode 🔹 Why January is not the make-or-break month we’ve been taught to believe it is🔹 How all-or-nothing thinking keeps people stuck in drinking cycles🔹 Why February can be a quieter, more supportive time to start real change🔹 My personal story of quitting drinking in May, not January🔹 Why shorter alcohol breaks often feel harder than longer ones🔹 What actually happens in your body and brain during the first 100 days alcohol-free🔹 Physical changes you may notice in the first 6 weeks🔹 Emotional shifts that tend to show up between weeks 3–8🔹 Mental clarity and identity changes that often happen after week 6🔹 How to start now without overwhelming yourself🔹 Why support and community matter more than willpower Why I Recommend 100 Days Alcohol-Free Short breaks can be helpful, but they often don’t give your nervous system enough time to stabilize or your brain enough time to recalibrate. With 100 days, you move through:➡️ withdrawal and adjustment➡️ emotional regulation➡️ habit change➡️ identity shift You don’t just “stop drinking”, you actually get to try on an alcohol-free life and see how it feels when things settle. It’s the phase of my journey where everything changed, and it’s why the PUSH to 100 exists. About the PUSH to 100 The PUSH to 100 is a structured, supportive, 100-day alcohol-free challenge designed to help you stop starting over. Inside the program, you’ll get:✨ Guided video support✨ 8 live group coaching calls with me✨ A private text-based community for daily support✨ Tools to navigate cravings, emotions, routines, and social pressure✨ A longer runway to actually feel the benefits of being alcohol-free You do not need to be on Day 1 to join. Many members continue into PUSH to 100 after Dry January or other breaks. Final Reminder If January didn’t look the way you hoped, that doesn’t mean the year is lost. You are not late.You didn’t miss your chance.You can start now. And if you want to do it with support, I’d love to walk with you through the next 100 days. 👉 Join the PUSH to 100 at nomorewasteddays.co If you found this episode helpful, you can support the podcast by leaving a review on Apple Podcasts, commenting on Spotify, or watching the video version on YouTube or Spotify.   ***************************************   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
• Episode 158: Reinventing Yourself After Alcohol with Amy Mashburn 03.02.2026 58dk

  What happens when you quit drinking and realize the hardest part isn’t the alcohol, it’s letting go of who you used to be? In this episode of The No More Wasted Days Podcast, I’m joined by Amy Mashburn, nearly 18 years alcohol-free and co-founder of Upper Left Strength. Amy got sober at just 23 years old, long before sobriety was trendy, and her story offers a powerful perspective on identity, mindset, and what it actually takes to build a life you don’t want to escape from. This conversation goes far beyond health and fitness. We talk about the identity shift that comes with quitting drinking, why mindset has to change before your habits do, and how discomfort is often the doorway to real transformation. If you’re tired of negotiating with alcohol, half-trying, or feeling stuck between who you were and who you want to become, this episode will land. In this episode, we talk about: ⚡️ What it was like to get sober at 23 and rebuild life from the ground up ⚡️ Why drinking is often a symptom, not the root problem ⚡️ The identity grief that comes with quitting alcohol (and why it’s normal) ⚡️ Ego death, perfectionism, and self-sabotage in early sobriety ⚡️ Why women are so hard on themselves and how that fuels relapse and burnout ⚡️ The role of discomfort in lasting change ⚡️ How sobriety reshapes standards in relationships, work, and self-respect ⚡️ Why health and fitness can support sobriety without becoming another extreme ⚡️ What “no more wasted days” really means when time is your most valuable resource A powerful reminder from this episode: You don’t quit drinking just to stop drinking. You quit so you can reclaim your time, your energy, and your future. Alcohol takes far more than it gives, and once you see that clearly, it’s hard to unsee. About Amy Mashburn: Amy Mashburn is nearly 18 years alcohol-free and the co-founder of Upper Left Strength, a health and fitness company focused on sustainable nutrition, strength training, and mindset work. She works alongside her husband to help people step out of all-or-nothing thinking and build lives rooted in alignment, strength, and self-trust. You can find Amy on Instagram @upperleftamy  and learn more about her work at Upper Left Strength at www.upperleftstrength.com Work with Amy: Upper Left Strength offers customized nutrition, strength training, and mindset support through their app-based coaching and Blueprint membership. This is not a quick fix or diet culture solution, it’s real work for people ready to stop starting over. Find out more at www.upperleftstrength.com Ready to go deeper in your alcohol-free journey? Enrollment is open for the PUSH to 100 Alcohol-Free Challenge, starting February 10 and running through May 22. These 100 days are designed to help you walk into summer confident, grounded, and clear. You can sign up at nomorewasteddays.co. If this episode resonated with you, please leave a review or comment on Spotify or YouTube, and be sure to subscribe so you don’t miss what’s next. Your time matters. Let’s stop wasting it.   ***************************************   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  
• Ep. 157: Is It Time to Quit Drinking? 27.01.2026 20dk

  If you’ve ever found yourself quietly wondering, “Is my drinking a problem?” this episode is for you. Before we dive in, I want you to know this: 👉 Early enrollment for the PUSH to 100 Alcohol-Free Challenge opens tomorrow. This 100-day guided experience begins February 10 and is designed to help you step away from alcohol with clarity, structure, and real support. You’ll receive daily guidance, workbooks, group coaching, and access to a private, off–social-media community where you won’t have to do this alone. You can join the waiting list now at www.nomorewasteddays.co/100waitinglist, or click the link below. Everyone on the waitlist will be notified as soon as early enrollment opens. About This Episode “How do you know when it’s time to quit drinking?” This is one of the hardest questions to answer, and it’s the exact question I asked myself for years before I finally stopped. I wasn’t waiting for a DUI, a job loss, or a dramatic rock-bottom moment. I was waiting for permission. For certainty. For a sign big enough to make the decision feel undeniable. In this episode, I explain why that sign rarely comes, and why waiting for it often keeps people stuck longer than necessary. Instead, I walk you through six clear areas to reflect on, not with judgment or shame, but with honesty and compassion. These are the same signs I ignored for years, and the ones I wish someone had laid out for me sooner. In This Episode, We Talk About: 🫶 Why asking the question at all is often the first sign that something needs to change🫶 How to recognize when drinking takes more than it gives, emotionally, mentally, and physically🫶 The exhausting cycle of negotiating with yourself and making rules you keep breaking🫶  Using alcohol to numb, cope, escape, or quiet the noise, and why that’s not a personal failure🫶 The overlooked clue that matters most, how you feel on the days you don’t drink We also talk about something that doesn’t get said enough: You do not need a dramatic reason, a label, or a diagnosis to quit drinking. You’re allowed to stop simply because life feels harder with alcohol in it, and easier without it. If You’re Nodding Along While Listening If this episode feels uncomfortably familiar, that doesn’t mean something is wrong with you. It means your mind and body are trying to tell you something. Alcohol is a highly addictive substance that has been normalized, encouraged, and marketed as self-care. Feeling stuck in a cycle with it is not a moral failing. It’s a predictable outcome. And the good news is, you can choose something different. Ready to Take the Next Step? If you’re thinking, “I’m ready for a change, but I don’t know how to do this on my own,” I’d love to support you inside the PUSH to 100 Alcohol-Free Challenge. This is not about perfection or forever decisions. It’s about creating momentum, rebuilding trust with yourself, and experiencing what life feels like without alcohol in the way. 📌 Join the waitlist here: www.nomorewasteddays.co/100waitinglist Early enrollment opens tomorrow, and the challenge begins February 10. You don’t have to decide anything forever. You only have to listen to what your body and your intuition have already been telling you. Thank you for being here, and thank you for listening. I’ll be in your ear again next week. 💛 *************************************** 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
• Ep. 156: A Healthier Alternative to Alcohol? Kava 101 w/ Morgan Smith 20.01.2026 41dk

  The next round of the PUSH to 100 (100-day alcohol free challenge), begins on February 10. This is for you if you’re ready to quit drinking with confidence. 👉 Join the waiting list for early access, priority enrollment, and an exclusive bonus at: www.nomorewasteddays.co/100waitinglist   ***************************************   In today’s episode of No More Wasted Days, I’m joined by Morgan Smith, founder of Kalm with Kava, for a grounded, honest conversation about kava, what it is, how it works, and why it’s becoming a popular alcohol-free ritual for people who still want to unwind without poisoning themselves.   If you’ve ever thought: ➡️ “I just want something to take the edge off” ➡️ “I miss the ritual of a drink, not the alcohol” ➡️ “I don’t want to be numb or impaired, just calmer” This episode is for you.   Morgan is a self-described kava nerd, and his depth of knowledge shines through without making this conversation feel overly scientific or overwhelming. We talk about kava as a tool, not a cure-all, and where it fits realistically into an alcohol-free lifestyle. In this episode, we cover: ✨ What kava actually is and how it’s been used for thousands of years ✨ How kava interacts with the nervous system and why it feels calming without intoxication ✨ The difference between kava and alcohol (and why comparing the two can be misleading) ✨ The truth about liver toxicity, outdated studies, and modern research ✨ Why quality, sourcing, and preparation matter when it comes to kava ✨ How kava can support evening rituals without impairing memory, judgment, or presence ✨ Why no substance, including kava, should be expected to “fix” your life ✨How to think about kava as part of a sober toolbox, not a replacement addiction Resources & Links: 🌈 Kalm with Kava Website: www.kalmwithkava.com 🌈 Follow Morgan on Instagram @kalm_with_kava, TikTok @kalmwithkava, and YouTube https://www.youtube.com/@Drinkkalm for education and behind-the-scenes looks at how kava is grown and prepared 🌈 Morgan’s Hawaiian farm project: Puʻuhōnua Eva Hawaiian Farms (linked on his socials) One Last Reminder If you’re tired of trying to “moderate,” tired of starting over every Monday, and tired of needing something external to get through your evenings, the PUSH to 100 was built for you. This round runs February 10 through mid-May, setting you up to enter summer and long weekends feeling confident, clear, and grounded in your alcohol-free identity. 👉 Get on the waiting list here: www.nomorewasteddays.co/100waitinglist If this episode resonated, please subscribe to No More Wasted Days on your podcast app and leave a review. Reviews help this message reach people who need it, and they’re one of the most powerful ways to support the show.   ***************************************   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