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Sober & Lit Podcast — Health & Fitness
Sober & Lit Podcast

Are you worried you might be drinking too much? If you’ve tried cutting back your drinking, but can’t imagine your life without wine? This podcast is for you.

Sober & Lit is the podcast for women in midlife who want encouragement, support, and real strategies to live their best life without alcohol. Whether you identify as a gray area drinker, a daily drinker, are exploring how to stop drinking, or are wondering how to know if you even have a drinking problem, this show offers practical tools and honest conversations. In each episode we answer real listeners’ questions about how to stop drinking and how to stay stopped. With sober stories, empowering insights, and practical tips and tactics for living sober with mindfulness, confidence, and joy. If you’re ready to explore an alcohol-free lifestyle and step into your most vibrant, “lit” life you’re in the right place.

This podcast is for you if you’ve ever asked:

Why can’t I drink like everyone else?

Why do I drink more than I want to?

I had weight loss surgery and why am I drinking every day now?

What is a gray area drinker?

Why can’t I stop drinking once I start?

How can I drink less during stressful times (holidays, divorce, empty nest, grief)

Is it possible to enjoy life without alcohol?

How do I cut back without quitting completely?

What’s the first step to changing my drinking?

How much alcohol is too much for a woman my age?

Every episode ends with how we and our guests feel lit with practices that support your mental health, optimizes your fitness goals and enhances personal growth. If you’re sober-curious, or alcohol-free and ready for your next amazing chapter in life, this podcast is your weekly dose of inspiration, tools, real talk, and some laughs!

Copyright: © 2024 Feel Lit Alcohol Free

Latest Episodes:

You Love Wine... But Does Alcohol Love You Back? / EP 141 Sep 22, 2026

Show notes

He seemed pretty great in the beginning.

He helped you:

Relax
Have fun
Feel confident
Celebrate
Forget your worries

Then things changed. Suddenly he was:

Wrecking your sleep
Fueling your anxiety
Taking more than he gave
Leaving you with regrets

If this were a man, your friends would probably say:

“Why are you still with him?”

Plot twist...

We’re talking about alcohol.

Today, we’re looking at the whole relationship:

The honeymoon
The red flags
The excuses
The breakup
And why we keep going back

Because you may love wine...

But does alcohol love you back?
_______
✨ Here's the link to schedule a call with Coach Susan:
https://calendly.com/susanlarkincoaching/30min

We Love Hearing From You

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!

Listeners have said that our podcast has helped them get alcohol free!
Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/
Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching
It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

Is Alcohol Making You Choose the Wrong Person? Sober Dating with Krysia Shaw / EP 140 Sep 15, 2026

Show notes

He’s attractive. ✔️
The chemistry is HOT. ✔️
You’re already imagining date number two. ✔️
But…
--Do you actually LIKE him?
--Do you trust him?
--Are you compatible?
Or did two glasses of wine and a whole lot of chemistry just make those questions harder to answer?
Today, we're talking about dating alcohol-free with my own dating coach, Krysia Shaw.
And we're getting into:
❤️ Why chemistry isn’t compatibility
❤️ The Head, Heart & Heat dating method
❤️ How alcohol can blur red flags
❤️ What to say when a date asks why you don't drink
❤️ And why it is NEVER too late to find love
Because maybe getting alcohol-free doesn't just change how you date…
Maybe it changes WHO you choose. Let's get into it.
_______
Guest Resources for Krysia Shaw-
Website: https://dateyourdestiny.com/
Midlife Dating Reset (FREE GIFT): https://theleap.co/creator/DateYourDestiny/digital_download/dating-not-working-the-midlife-dating-reset
Facebook: https://www.facebook.com/coachkrysia/
Instagram: https://www.instagram.com/dateyourdestiny/
LinkedIn: https://www.linkedin.com/in/krysias/

We Love Hearing From You

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!

Listeners have said that our podcast has helped them get alcohol free!
Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/
Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching
It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

What Happens to Your Sex Life When You Get Sober with Cindi Roberts / EP 139 Sep 08, 2026

Show notes

What happens when wine wasn’t just part of date night...
it was part of your sex life?

Maybe it helped you:

Relax
Feel sexy
Get out of your head
Forget about your body

And then you get sober and think...

“Wait... how do I do THIS without alcohol?”

Today, we’re asking the questions women often whisper, but rarely say out loud:

🔥 Where did my sex drive go?
🔥 How do I feel sexy without wine?
🔥 What if my partner still drinks?
🔥 And... is sex actually better sober?

Our guest is Cindi Roberts, the Sober Sexpert, with 30+ years in sexual health education and nearly a decade of sobriety.

Body confidence. Dating. Desire. Menopause. Intimacy. Sober sex.

Nothing is off the table today. Yep... we’re going there. Let’s get into it.
_____________
Guest Resources for Cindi Roberts-
Website: http://www.cindiroberts.com
Instagram: https://www.instagram.com/sobersexpert/

We Love Hearing From You

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!

Listeners have said that our podcast has helped them get alcohol free!
Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/
Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching
It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

What If Sobriety Is Really About Self-Love? EP 138 Sep 01, 2026

Show notes

I'll love myself when...

...I lose the weight.

...I stop drinking.

...I get my shit together.

...I finally become the woman I think I should be.

Sound familiar?

Here's the problem:

What if you don't have to change first... to deserve your own love?

This month on Sober & Lit, we're talking dating, sex, intimacy and relationships.

But we're starting with the relationship underneath ALL of them:

The one you have with yourself.
In this episode we're getting curious about:

Why we give everyone else compassion... except ourselves
How alcohol can quietly break self-trust
Why alcohol doesn't actually “fix” what you're feeling
How boundaries can be an act of self-love

💕 If you want to explore self-love in your sobriety journey, book a free discovery call with Coach Ruby.
🧡 Here's the link to schedule a call with Coach Ruby:
https://coachingwithruby.com/Chat

We Love Hearing From You

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!

Listeners have said that our podcast has helped them get alcohol free!
Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/
Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching
It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

The Part of Sobriety We Don't Talk About Enough / EP 137 Aug 25, 2026

Show notes

The Messy Middle

Nobody tells you sobriety has a tough middle season. In this episode, Susan Larkin and Ruby Williams talk about what happens after the initial excitement fades and the real work begins. They normalize the awkward, discouraging stretch where progress is still happening even when it does not feel glamorous. They discuss why the messy middle is a normal part of alcohol-free life, how self-compassion helps more than shame, and why coaching can keep you moving when your brain wants to quit.

Key Topics Discussed:

Messy middle - The middle phase of alcohol-free life where progress is real but rarely glamorous.
Window of tolerance - The growing capacity to feel stress and discomfort without drinking.
Data points - Reframing slips or urges as information instead of failure.
Co-regulation - The stabilizing effect of support, accountability, and being witnessed by a coach or community.

Susan shares this is her favorite part to coach women through!

If you are struggling in the messy middle or you went back to drinking and want help getting AF again, book a clarity call to chat with Susan: here: https://calendly.com/susanlarkincoaching/30min

We Love Hearing From You

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!

Listeners have said that our podcast has helped them get alcohol free!
Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/
Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching
It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

Stop Waiting to Feel Ready to Quit Drinking / EP 136 Aug 18, 2026

Show notes

What if you're never going to feel completely ready to quit drinking?

You keep waiting...

After vacation.
After the wedding.
When work calms down.
Next Monday.

But here's the twist:
Motivation doesn't create action. Action creates motivation.

In this episode, we're sharing 3 ways to finally get fired up without rock bottom, more willpower, or beating yourself up:

Make one decision from self-love.
Borrow hope until you have your own.
Replace pressure with curiosity.

And Ruby shares the fascinating bamboo story that may completely change how you see all those times you thought you “failed.”

Because maybe you haven't been failing at all... maybe you've been growing roots.

If you've been waiting for some magical moment when you'll finally feel ready to change your drinking... this is your "get lit" episode.

🧡 Here's the link to schedule a call with Coach Ruby:
https://coachingwithruby.com/Chat

We Love Hearing From You

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!

Listeners have said that our podcast has helped them get alcohol free!
Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/
Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching
It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

Alcohol Was Keeping Me Playing Small with Lorna Wilson / EP 135 Aug 11, 2026

Show notes

Could the best years of your life still be ahead of you?

Most women think going alcohol-free means giving something up...

What if it's actually the beginning of becoming someone you've never met before?

✨ In this episode we sit down with Lorna Wilson, a life and alcohol-free coach from Canada whose journey into sobriety began in midlife.
You'll discover:

• Why alcohol often keeps women playing smaller than they're meant to.

• How midlife can become the doorway to purpose, reinvention, and possibility.

• Why your inner critic may be the only thing standing between you and your future self.

• The powerful coaching questions that help women dream again... at any age.

If you've ever wondered...

✨ "Is it too late for me?"

✨ "Have I missed my chance?"

✨ "What if there's still something more?"

This conversation may be exactly what your future self has been waiting for.

______

Guest Resources for Lorna Wilson-
Website: http://lornawilsoncoaching.com
Facebook: https://www.facebook.com/LornaWilsonCoaching

We Love Hearing From You

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!

Listeners have said that our podcast has helped them get alcohol free!
Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/
Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching
It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

Alcohol & Boredom: Why You Keep Drinking / EP 134 Aug 04, 2026

Show notes

Ever notice how boredom seems to whisper... "Have a drink?"
What if that urge has less to do with boredom... and more to do with how alcohol has trained your brain?

In this episode of Sober & Lit, Ruby and Susan unpack why everyday life can feel dull after years of drinking... and why that's not your fault.

Inside this conversation:

• Why alcohol rewires your brain's reward system
• The surprising upside of boredom
• Coach Ruby's powerful 4 Boredom Buckets coaching tool
• Simple ways to create new habits that actually stick

If weekends, quiet afternoons, or "nothing to do" moments are your biggest drinking triggers, this episode could completely change how you see boredom... and yourself.
______
Do you find yourself reaching for a drink simply because you're bored? Download my FREE Alcohol & Boredom Worksheet to discover what's really driving the urge... and explore simple, meaningful ways to create a life that feels more fulfilling than a glass of wine.

🧡 Get your free worksheet now: https://coachingwithruby.com/AlcoholBoredom

We Love Hearing From You

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!

Listeners have said that our podcast has helped them get alcohol free!
Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/
Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching
It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

When Doctors Struggle with Alcohol & Depression with Dr. Valerie Brooke / EP 133 Jul 28, 2026

Show notes

What happens when the person everyone turns to for help is quietly falling apart?

Doctors spend their lives caring for others... but who cares for them?

In this powerful episode of Sober & Lit, we sit down with Dr. Valerie Brooke, who bravely shares the story she kept hidden for years.

Together we explore:

• The silent relationship between alcohol and depression
• Why high achievers often struggle in secret
• The fear of asking for help when your career is on the line
• How honesty became the first step toward healing

She was the doctor... but no one saw her pain. From the outside, Dr. Valerie Brooke had a successful medical career. Behind the scenes, she was battling depression, alcohol, and the overwhelming pressure to appear strong.
You won't want to miss this conversation!

______

Guest Resources for Valerie Brooke-
Substack: https://substack.com/@drvaleriebrooke
Instagram: @drvjbrooke
Linked In: https://www.linkedin.com/in/drvjbrooke/

We Love Hearing From You

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!

Listeners have said that our podcast has helped them get alcohol free!
Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/
Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching
It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

The Missing Step When Changing Your Drinking / EP 132 Jul 21, 2026

Show notes

What if you're not stuck... just unheard?

You know alcohol isn't helping.

You've read the books. You've learned the science. You've tried to change.

So why do the same patterns keep coming back?

In this episode of Sober & Lit, Susan and Ruby explore the missing piece that many alcohol-free journeys overlook:

Why knowing isn't always enough
The hidden beliefs that quietly fuel drinking
How self-compassion creates lasting change
A simple practice to soothe your inner critic instead of fighting it

If you're ready to stop battling yourself and start healing from the inside out, this episode will meet you with hope, compassion, and a new perspective on what true alcohol freedom looks like.

We Love Hearing From You

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!

Listeners have said that our podcast has helped them get alcohol free!
Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/
Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching
It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

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