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    Education

    Journey to the Sunnyside | Mindful Drinking & Alcohol Health

    Exploring the science of drinking less, from alcohol cravings and habit change to moderation, naltrexone, and building a healthier relationship with alcohol. Whether you’re sober curious, cutting back, or thinking about quitting, this podcast meets you where you are.

    Journey to the Sunnyside is a top 1% podcast reaching over 500,000 listeners every week. Through expert interviews, neuroscience research, and real stories, we cover what actually works — mindful drinking, behavior change, medication-assisted approaches, harm reduction, and more.

    Hosted by Mike Hardenbrook, #1 best-selling author and neuroscience enthusiast. Brought to you by Sunnyside, the leading program for changing your relationship with alcohol. Start your free trial at sunnyside.co.

    Disclaimer: The views expressed in our episodes do not necessarily represent those of Sunnyside. If you’re concerned about your drinking, please consult a medical professional. This podcast is not medical advice.

    Advertise

    Copyright: © Sunnyside 2024

    • Apple Podcasts
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    Latest Episodes:
    After 35: Hormone Changes, Smarter Training, and HRT Basics w/ Dr. Christine Boev Sep 03, 2025
    Show notes

    Today I’m excited to have Doctor Christine Boev on the show. She comes out of critical care nursing, went on to a PhD, taught as a nursing professor, and now coaches women through her program Master Menopause. In Part One we’re keeping it practical: what really shifts after 35, which symptoms are common vs. not, why chasing fat burn with stressy workouts can work against you, the partner playbook that actually helps, and the basics of hormone replacement therapy so you can have a better conversation with your clinician.

    Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.
    --
    Listen to Journey to the Sunnyside Podcast: https://bit.ly/4bxCqT3
    Subscribe to Sunnyside’s YouTube Channel: https://bit.ly/3zuoID4


    RELATED ARTICLES FROM THE SUNNYSIDE BLOG:

    • Alcohol and Cortisol: Why Drinking Raises Your Stress Hormone (And What to Do About It)
    • What Is Alcohol's Effect On Testosterone?
    • When to Take Naltrexone: Timing for Daily and Targeted Use
    CONNECT WITH SUNNYSIDE:
    - Instagram: https://www.instagram.com/joinsunnyside/
    - Facebook: https://www.facebook.com/joinsunnyside/
    - Twitter: https://x.com/joinsunnyside
    - TikTok: https://www.tiktok.com/@joinsunnyside

    ABOUT SUNNYSIDE: Sunnyside is the #1 alcohol moderation app that helps you drink less without any shame, guilt, or pressure to quit. Optimize your alcohol habits to achieve benefits like sleeping better, losing weight, feeling more energy, and saving money. We know that an all-or-nothing approach doesn’t work for everyone, so we focus on helping you set your own goals, celebrate small wins, and build a lasting system of accountability. As a result, 96.7% of our members see a big drop in their drinking after 90 days.

    Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you’re concerned about your health or alcohol use, please consider seeking advice from a doctor.

    4 Mindset Resets to Win the Next 30 Minutes Sep 02, 2025
    Show notes

    Slipped a little over Labor Day? Or maybe you stayed strong and want to ride that momentum into the week? In this episode, Mike shares 4 mindset resets that help you stop looping in shame, bounce back faster, shrink the challenge into something doable, and use the weekend as information instead of a verdict. Backed by neuroscience and delivered in plain English, these shifts will help you stop overthinking 30 days and start winning the next 30 minutes.

    Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.
    --
    Listen to Journey to the Sunnyside Podcast: https://bit.ly/4bxCqT3
    Subscribe to Sunnyside’s YouTube Channel: https://bit.ly/3zuoID4


    RELATED ARTICLES FROM THE SUNNYSIDE BLOG:

    • 4 Mindset Resets To Help You Win The Next 30 Minutes
    • When to Take Naltrexone: Timing for Daily and Targeted Use
    • Setting Naltrexone Expectations: A Realistic Timeline
    CONNECT WITH SUNNYSIDE:
    - Instagram: https://www.instagram.com/joinsunnyside/
    - Facebook: https://www.facebook.com/joinsunnyside/
    - Twitter: https://x.com/joinsunnyside
    - TikTok: https://www.tiktok.com/@joinsunnyside

    ABOUT SUNNYSIDE: Sunnyside is the #1 alcohol moderation app that helps you drink less without any shame, guilt, or pressure to quit. Optimize your alcohol habits to achieve benefits like sleeping better, losing weight, feeling more energy, and saving money. We know that an all-or-nothing approach doesn’t work for everyone, so we focus on helping you set your own goals, celebrate small wins, and build a lasting system of accountability. As a result, 96.7% of our members see a big drop in their drinking after 90 days.

    Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you’re concerned about your health or alcohol use, please consider seeking advice from a doctor.

    The 5 Pillars of Crafting Mocktails w/ Lila Volkas Aug 28, 2025
    Show notes

    In part two, I’m back with Lila Volkas — Certified Nutrition Consultant and co-creator of Mocktail School. She’s taught Fortune 500 companies how to replace happy hour with wellness-focused mocktail classes. Today, she shares her five-pillar framework for building alcohol-free drinks that actually rival cocktails. You’ll learn how to add complexity, texture, and function, plus the myths she wants to bust and her go-to quick mocktail at home.

    Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.
    --
    Listen to Journey to the Sunnyside Podcast: https://bit.ly/4bxCqT3
    Subscribe to Sunnyside’s YouTube Channel: https://bit.ly/3zuoID4


    RELATED ARTICLES FROM THE SUNNYSIDE BLOG:

    • When to Take Naltrexone: Timing for Daily and Targeted Use
    • Setting Naltrexone Expectations: A Realistic Timeline
    • Sinclair Method vs. Daily Naltrexone: Which Approach Is Right For You?
    CONNECT WITH SUNNYSIDE:
    - Instagram: https://www.instagram.com/joinsunnyside/
    - Facebook: https://www.facebook.com/joinsunnyside/
    - Twitter: https://x.com/joinsunnyside
    - TikTok: https://www.tiktok.com/@joinsunnyside

    ABOUT SUNNYSIDE: Sunnyside is the #1 alcohol moderation app that helps you drink less without any shame, guilt, or pressure to quit. Optimize your alcohol habits to achieve benefits like sleeping better, losing weight, feeling more energy, and saving money. We know that an all-or-nothing approach doesn’t work for everyone, so we focus on helping you set your own goals, celebrate small wins, and build a lasting system of accountability. As a result, 96.7% of our members see a big drop in their drinking after 90 days.

    Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you’re concerned about your health or alcohol use, please consider seeking advice from a doctor.

    Why Companies Are Replacing Happy Hour with Mocktails w/ Lila Volkas Aug 27, 2025
    Show notes

    Lila Volkas, Certified Nutrition Consultant and co-creator of Mocktail School, is helping Fortune 500 companies swap beer taps for mocktail classes. After cutting out alcohol for her own health, she saw how flat the non-alcoholic world was—and built a better way. In this episode, she shares her journey, why companies are rethinking drinking culture, and how her workshops are changing team connection.

    Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.
    --
    Listen to Journey to the Sunnyside Podcast: https://bit.ly/4bxCqT3
    Subscribe to Sunnyside’s YouTube Channel: https://bit.ly/3zuoID4


    RELATED ARTICLES FROM THE SUNNYSIDE BLOG:

    • 15 Non-Alcoholic Options for a Sober(ish) October Happy Hour
    • When to Take Naltrexone: Timing for Daily and Targeted Use
    • Setting Naltrexone Expectations: A Realistic Timeline
    CONNECT WITH SUNNYSIDE:
    - Instagram: https://www.instagram.com/joinsunnyside/
    - Facebook: https://www.facebook.com/joinsunnyside/
    - Twitter: https://x.com/joinsunnyside
    - TikTok: https://www.tiktok.com/@joinsunnyside

    ABOUT SUNNYSIDE: Sunnyside is the #1 alcohol moderation app that helps you drink less without any shame, guilt, or pressure to quit. Optimize your alcohol habits to achieve benefits like sleeping better, losing weight, feeling more energy, and saving money. We know that an all-or-nothing approach doesn’t work for everyone, so we focus on helping you set your own goals, celebrate small wins, and build a lasting system of accountability. As a result, 96.7% of our members see a big drop in their drinking after 90 days.

    Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you’re concerned about your health or alcohol use, please consider seeking advice from a doctor.

    Why Boredom Makes You Want to Drink (And What to Do Instead) Aug 25, 2025
    Show notes

    Ever notice how some of your strongest drinking urges hit when absolutely nothing is wrong? You're not stressed or celebrating, just existing on a Friday night, and somehow your brain decides that unstimulated time requires alcohol.

    In this episode, I get personal about my own boredom drinking patterns and share the science behind why boredom feels so uncomfortable (hint: it's not about having nothing to do). You'll discover what boredom is really signaling, my simple 10-minute rule for when restlessness hits, and how to work with your brain instead of against it.

    Because once you understand what your mind is actually asking for when it whispers "a drink sounds good right now," you can finally give yourself what you actually need.


    Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.
    --
    Listen to Journey to the Sunnyside Podcast: https://bit.ly/4bxCqT3
    Subscribe to Sunnyside’s YouTube Channel: https://bit.ly/3zuoID4


    RELATED ARTICLES FROM THE SUNNYSIDE BLOG:

    • Naltrexone 101: A Pill To Drink Less or Quit – Your Complete Guide
    • Why Ozempic Can Make You Want to Drink Less
    • 7 Ways to Turn Boredom Into Growth When Moderating Alcohol
    CONNECT WITH SUNNYSIDE:
    - Instagram: https://www.instagram.com/joinsunnyside/
    - Facebook: https://www.facebook.com/joinsunnyside/
    - Twitter: https://x.com/joinsunnyside
    - TikTok: https://www.tiktok.com/@joinsunnyside

    ABOUT SUNNYSIDE: Sunnyside is the #1 alcohol moderation app that helps you drink less without any shame, guilt, or pressure to quit. Optimize your alcohol habits to achieve benefits like sleeping better, losing weight, feeling more energy, and saving money. We know that an all-or-nothing approach doesn’t work for everyone, so we focus on helping you set your own goals, celebrate small wins, and build a lasting system of accountability. As a result, 96.7% of our members see a big drop in their drinking after 90 days.

    Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you’re concerned about your health or alcohol use, please consider seeking advice from a doctor.

    Gut Health, Hormones & Everyday Energy w/ Karin Adoni Aug 21, 2025
    Show notes

    In Part Two of my conversation with Karin Adoni, nutritionist and author, we dive into real-life strategies for supporting gut health and balancing hormones. Karin shares simple swaps to reduce toxins, boost energy, and feel better day to day. We close with a rapid-fire round of her best tips for sleep, cravings, and mindful living.


    Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.
    --
    Listen to Journey to the Sunnyside Podcast: https://bit.ly/4bxCqT3
    Subscribe to Sunnyside’s YouTube Channel: https://bit.ly/3zuoID4


    RELATED ARTICLES FROM THE SUNNYSIDE BLOG:

    • Alcohol and Gut Health: What's Actually Happening Inside Your Body
    • How Alcohol Impacts Your Gut Health
    • When Parents Feel the Gut Check Around Drinking
    CONNECT WITH SUNNYSIDE:
    - Instagram: https://www.instagram.com/joinsunnyside/
    - Facebook: https://www.facebook.com/joinsunnyside/
    - Twitter: https://x.com/joinsunnyside
    - TikTok: https://www.tiktok.com/@joinsunnyside

    ABOUT SUNNYSIDE: Sunnyside is the #1 alcohol moderation app that helps you drink less without any shame, guilt, or pressure to quit. Optimize your alcohol habits to achieve benefits like sleeping better, losing weight, feeling more energy, and saving money. We know that an all-or-nothing approach doesn’t work for everyone, so we focus on helping you set your own goals, celebrate small wins, and build a lasting system of accountability. As a result, 96.7% of our members see a big drop in their drinking after 90 days.

    Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you’re concerned about your health or alcohol use, please consider seeking advice from a doctor.

    From Eating Disorders to Empowered Nutrition w/ Karin Adoni Aug 20, 2025
    Show notes

    This week I’m joined by Karin Adoni, clinical nutritionist, founder of EMII Supplements, and author of three books on clean living. In Part One, Karin shares her powerful journey through eating disorders, how she rebuilt her health, and why food — much like alcohol — can become a way to cope or control. Her story offers deep insights into mindfulness, balance, and what it really means to heal.

    Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.
    --
    Listen to Journey to the Sunnyside Podcast: https://bit.ly/4bxCqT3
    Subscribe to Sunnyside’s YouTube Channel: https://bit.ly/3zuoID4


    RELATED ARTICLES FROM THE SUNNYSIDE BLOG:

    • When to Take Naltrexone: Timing for Daily and Targeted Use
    • Setting Naltrexone Expectations: A Realistic Timeline
    • Sinclair Method vs. Daily Naltrexone: Which Approach Is Right For You?
    CONNECT WITH SUNNYSIDE:
    - Instagram: https://www.instagram.com/joinsunnyside/
    - Facebook: https://www.facebook.com/joinsunnyside/
    - Twitter: https://x.com/joinsunnyside
    - TikTok: https://www.tiktok.com/@joinsunnyside

    ABOUT SUNNYSIDE: Sunnyside is the #1 alcohol moderation app that helps you drink less without any shame, guilt, or pressure to quit. Optimize your alcohol habits to achieve benefits like sleeping better, losing weight, feeling more energy, and saving money. We know that an all-or-nothing approach doesn’t work for everyone, so we focus on helping you set your own goals, celebrate small wins, and build a lasting system of accountability. As a result, 96.7% of our members see a big drop in their drinking after 90 days.

    Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you’re concerned about your health or alcohol use, please consider seeking advice from a doctor.

    Feeling Stuck? Zoom Out to See Your Real Progress Aug 18, 2025
    Show notes

    In this episode, we zoom out—on the past 30 days, the summer, and even the year so far—to see the real changes you’ve made. Progress isn’t always obvious day to day, but when you step back, the picture looks very different. You’ll learn why your brain is wired to miss small wins, what the science says about tracking change over time, and how Sunnyside members are making lasting shifts. Then, we’ll zoom back in to create a simple action plan you can use this week.

    Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.
    --
    Listen to Journey to the Sunnyside Podcast: https://bit.ly/4bxCqT3
    Subscribe to Sunnyside’s YouTube Channel: https://bit.ly/3zuoID4


    RELATED ARTICLES FROM THE SUNNYSIDE BLOG:

    • Feeling Stuck? Zoom Out To See Your Real Progress
    • When to Take Naltrexone: Timing for Daily and Targeted Use
    • Setting Naltrexone Expectations: A Realistic Timeline
    CONNECT WITH SUNNYSIDE:
    - Instagram: https://www.instagram.com/joinsunnyside/
    - Facebook: https://www.facebook.com/joinsunnyside/
    - Twitter: https://x.com/joinsunnyside
    - TikTok: https://www.tiktok.com/@joinsunnyside

    ABOUT SUNNYSIDE: Sunnyside is the #1 alcohol moderation app that helps you drink less without any shame, guilt, or pressure to quit. Optimize your alcohol habits to achieve benefits like sleeping better, losing weight, feeling more energy, and saving money. We know that an all-or-nothing approach doesn’t work for everyone, so we focus on helping you set your own goals, celebrate small wins, and build a lasting system of accountability. As a result, 96.7% of our members see a big drop in their drinking after 90 days.

    Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you’re concerned about your health or alcohol use, please consider seeking advice from a doctor.

    Chicken Soup for the Soul: Goals & Growth W/ Mark Victor Hansen Aug 14, 2025
    Show notes

    Welcome back to Part Two of my conversation with my friend Mark Victor Hansen—co-creator of Chicken Soup for the Soul and author of over a billion books sold worldwide, including his latest, Ask! The Bridge From Your Dreams to Your Destiny, and classics like One Minute Millionaire and The Power of Focus. In Part One, we explored his early inspirations and how he transformed challenges into purpose. Today, we go deeper into the power of habit, the role of mindsets in shaping your reality, and how to build a life so meaningful you won’t want to numb it away. Let’s jump back in.

    Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.
    --
    Listen to Journey to the Sunnyside Podcast: https://bit.ly/4bxCqT3
    Subscribe to Sunnyside’s YouTube Channel: https://bit.ly/3zuoID4


    RELATED ARTICLES FROM THE SUNNYSIDE BLOG:

    • Naltrexone vs. Acamprosate: Which Medication Fits Your Drinking Goals?
    • How the Naltrexone 50 mg Tablet Can Support Your Mindful Drinking Goals
    • When to Take Naltrexone: Timing for Daily and Targeted Use
    CONNECT WITH SUNNYSIDE:
    - Instagram: https://www.instagram.com/joinsunnyside/
    - Facebook: https://www.facebook.com/joinsunnyside/
    - Twitter: https://x.com/joinsunnyside
    - TikTok: https://www.tiktok.com/@joinsunnyside

    ABOUT SUNNYSIDE: Sunnyside is the #1 alcohol moderation app that helps you drink less without any shame, guilt, or pressure to quit. Optimize your alcohol habits to achieve benefits like sleeping better, losing weight, feeling more energy, and saving money. We know that an all-or-nothing approach doesn’t work for everyone, so we focus on helping you set your own goals, celebrate small wins, and build a lasting system of accountability. As a result, 96.7% of our members see a big drop in their drinking after 90 days.

    Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you’re concerned about your health or alcohol use, please consider seeking advice from a doctor.

    Chicken Soup for the Soul: Life Lessons & Mindful Change W/ Mark Victor Hansen Aug 13, 2025
    Show notes

    I’m honored today to sit down with my friend Mark Victor Hansen, co-creator of Chicken Soup for the Soul and author of dozens of life-changing books—altogether, he’s sold over one billion copies worldwide. His newest release, Ask! The Bridge from Your Dreams to Your Destiny, dives into how life’s most powerful transformations often begin with a better question. Mark’s a master storyteller and a true force for change. In this conversation, he shares how he transformed challenges into purpose, built habits that empower rather than numb, and helped shape a life lived fully and intentionally. Get ready for heartfelt stories, practical tools, and a mindset that can change your life.

    Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.
    --
    Listen to Journey to the Sunnyside Podcast: https://bit.ly/4bxCqT3
    Subscribe to Sunnyside’s YouTube Channel: https://bit.ly/3zuoID4


    RELATED ARTICLES FROM THE SUNNYSIDE BLOG:

    • How the Naltrexone 50 mg Tablet Can Support Your Mindful Drinking Goals
    • How Naltrexone Can Change Your Approach to Social Drinking
    • Want to manage your weight? Here's how mindful drinking can help you avoid empty calories
    CONNECT WITH SUNNYSIDE:
    - Instagram: https://www.instagram.com/joinsunnyside/
    - Facebook: https://www.facebook.com/joinsunnyside/
    - Twitter: https://x.com/joinsunnyside
    - TikTok: https://www.tiktok.com/@joinsunnyside

    ABOUT SUNNYSIDE: Sunnyside is the #1 alcohol moderation app that helps you drink less without any shame, guilt, or pressure to quit. Optimize your alcohol habits to achieve benefits like sleeping better, losing weight, feeling more energy, and saving money. We know that an all-or-nothing approach doesn’t work for everyone, so we focus on helping you set your own goals, celebrate small wins, and build a lasting system of accountability. As a result, 96.7% of our members see a big drop in their drinking after 90 days.

    Disclaimer: This podcast is not intended as medical advice, and the views of the guests may not represent the views of Sunnyside. If you’re concerned about your health or alcohol use, please consider seeking advice from a doctor.

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