The No More Wasted Days Podcast

Latest Episodes:

Ep. 68: Breaking the Shame Cycle on Your Alcohol Free Journey Dec 13, 2024

Show notes

I am so excited to open the doors to the PUSH to 100. CLICK HERE to get on the waiting list for the PUSH to 100 so you have access to early enrollment that will open on Dec. 16th. In this shorty episode of The No More Wasted Days podcast, Sara talks about the importance of self-compassion in your alcohol-free journey. She defines self-compassion according to Dr. Kristin Neff, touches on the three core components—self-kindness versus self-judgment, common humanity versus isolation, and mindfulness versus over-identification—and shares personal experiences and tips to practice self-compassion. Sara also highlights the benefits of self-compassion, including emotional resilience, breaking the shame cycle, and supporting long-term recovery. 00:00 Introduction and Episode Overview 00:23 Defining Self-Compassion 00:38 Actionable Tips for Practicing Self-Compassion 01:06 The Push to 100 Program 02:10 Diving Deeper into Self-Compassion 02:40 Three Core Components of Self-Compassion 03:25 Common Humanity and Mindfulness 06:29 Benefits of Self-Compassion in Recovery 09:19 Practical Ways to Practice Self-Compassion 15:00 Conclusion and Final Thoughts Don’t forget to join the PUSH to 100 waitlist. Simply CLICK HERE and you’ll be one of the first to be notified when doors open on December 16th. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-no-more-wasted-days-podcast--7445193/support.
Looking for support on your alcohol free journey? Join the Day Makers to be part of a community that gets it, and hop onto weekly group coaching calls with me and the community.
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. 67: From Hangovers to High Performance Dec 10, 2024

Show notes

Sara and Heather discuss the productivity boost that comes with living alcohol-free, which Heather refers to as "The Sober Advantage." They reflect on personal experiences with productivity struggles during their drinking days and share actionable strategies to improve mental clarity, energy, and focus. This episode will inspire you to leverage the benefits of an alcohol-free lifestyle to achieve your goals. What You'll Learn:

Why alcohol-free living enhances productivity: Discover how ditching alcohol lifts the mental fog, boosts energy levels, and improves focus.
The impact of better sleep on energy and focus: Heather shares how alcohol disrupted her sleep and how sobriety transformed her ability to tackle daily tasks.
How to harness natural dopamine: Learn the difference between alcohol-induced dopamine and the sustainable, natural rewards from completing tasks.
Strategies to beat procrastination: Sara and Heather share how sobriety helps them tackle tasks head-on, with less stress and more consistency.
Practical tips for boosting productivity: From creating simple morning routines to setting boundaries and learning the power of saying “no.”

Key Takeaways:

Clear Thinking: Sobriety removes the mental fog that slows you down.
Energy Management: Alcohol-free living leads to better sleep, fewer crashes, and sustained energy throughout the day.
Improved Decision-Making: A clear mind helps you prioritize tasks and avoid poor decisions.
Building Routines: Create consistent habits like morning routines, meal prepping, and time management techniques.
Setting Boundaries: Saying "no" to unnecessary commitments helps maintain focus on what matters most.

Resources Mentioned:

Join The Daymakers Community for group coaching, resources, and connection
Explore One-on-one coaching spots with Heather for personalized support.

Productivity Tools: Try techniques like the Pomodoro method, time blocking, or a simple gratitude journal to stay on track.

If you enjoyed this episode, please subscribe, download, and leave a review! Share it with someone who could use a productivity boost or is curious about living alcohol-free. Follow us on Instagram at @nomorewasteddays.pod for updates, resources, and inspiration. Upcoming Episodes:

December 17: An exclusive interview with Laura Van Antwerp (from Your Sober Pal & YSP Adventures)
December 24: A special Christmas Eve episode with Heather.
December 31: Goal setting and vision boards with Sara, just in time for the New Year!

Stay tuned for these episodes designed to keep you inspired through the holiday season and into a fresh, alcohol-free year. Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-no-more-wasted-days-podcast--7445193/support.
Looking for support on your alcohol free journey? Join the Day Makers to be part of a community that gets it, and hop onto weekly group coaching calls with me and the community.
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. 66: Ditch Alcohol and Heal Your Gut Dec 06, 2024

Show notes

I am so excited to open the doors to the PUSH to 100. CLICK HERE to get on the waiting list for the PUSH to 100 so you have access to early enrollment that will open on Dec. 16th. In this shorty episode of The No More Wasted Days Podcast, Sara talks all about the gut-brain connection and how food affects mood, and how it relates to sobriety. You’ll hear the science behind the gut's production of neurotransmitters like serotonin and dopamine, and the concept of the gut as the 'second brain.' You’ll also be provided with actionable tips for improving gut health through dietary changes, including the introduction of probiotic and prebiotic foods, and the importance of limiting sugar and caffeine intake. After listening to this episode, it will be easy to start making small, manageable changes to support long-term sobriety and emotional well-being. Don’t forget to join the PUSH to 100 waitlist. Simply CLICK HERE and you’ll be one of the first to be notified when doors open on December 16th. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-no-more-wasted-days-podcast--7445193/support.
Looking for support on your alcohol free journey? Join the Day Makers to be part of a community that gets it, and hop onto weekly group coaching calls with me and the community.
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. 65: Stress Less, Stay Sober: Strategies That Work Dec 03, 2024

Show notes

In this special one-year "Podiversary" episode, Sara and Heather answer listener questions to celebrate their podcasting journey and connect with the Daymakers community. Packed with insights, tips, and heartfelt moments, this Q&A covers everything from sober tools to handling stress without alcohol. Tune in for an episode that’s as informative as it is inspiring! What’s Inside This Episode:

Sober Tools & Weird Hacks

The tools that have helped Sara and Heather thrive in sobriety.
The quirky strategies they’ve adopted to handle cravings and triggers.

Nutrition and Sobriety

Foods to support your alcohol-free journey, from dopamine boosters to high-protein snacks.
How your diet can impact cravings and overall well-being.

Reflections on One Year Alcohol-Free

How sobriety changed Sara and Heather’s lives in ways they never imagined.
The unexpected joys and challenges of hitting one-year milestones.

Parenting While Sober

Sara opens up about how quitting drinking made her a more patient and present parent.
Heather shares how sobriety strengthened her ability to show up for herself and her family.

Managing Stress Without Alcohol

Practical strategies to navigate tough times while staying alcohol-free.
Why responding instead of reacting is key to emotional sobriety.

Favorite Quitlit Books and Concepts

From This Naked Mind to We Are the Luckiest, hear about the books that changed their perspectives.
Sara and Heather’s favorite takeaways and why these reads are worth your time.

Daily Routines & Habits for Success

Insights into Sara and Heather’s routines that keep them grounded and motivated.
The small but powerful habits that make a big difference in sobriety.

Making Amends

When and how to approach amends in your recovery journey.
Why changed behavior is the most powerful apology.

Silly Skills That Work

The “silly” tools and habits Sara and Heather initially doubted but now swear by.
How an open mind can transform your alcohol-free journey.

Resources Mentioned:

Join The Daymakers Community for group coaching, resources, and connection
Explore One-on-one coaching spots with Heather for personalized support.
Recommended Books:
- This Naked Mind by Annie Grace
- We Are the Luckiest by Laura McKowen
- The Unexpected Joy of Being Sober by Catherine Gray

Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach Celebrate with Us: If you love the show, leave a review and wish us a happy Podiversary! Your support helps us reach more listeners and continue sharing tools to live a better, alcohol-free life.
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-no-more-wasted-days-podcast--7445193/support.
Looking for support on your alcohol free journey? Join the Day Makers to be part of a community that gets it, and hop onto weekly group coaching calls with me and the community.
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. 64: Why Willpower Isn't Enough Nov 29, 2024

Show notes

I am so excited to walk virtual hand in hand with you through your first 100 days of being alcohol free. CLICK HERE to Join the PUSH to 100 waitlist. In this shorty episode, Sara discusses why relying solely on willpower isn't enough to successfully navigate an alcohol-free journey. She shares personal experiences and research findings to illustrate the limitations of willpower. She outlines six key strategies for building systems and routines that support an alcohol-free lifestyle, emphasizing environmental design, building awareness, developing tools, seeking community support, mindset shifts, and addressing spiritual or emotional growth. 00:00 Introduction and Episode Overview 00:34 The Myth of Willpower in Overcoming Addiction 00:58 Personal Experience with Willpower 02:19 Join the Push to 100 Challenge 04:30 Understanding Willpower 06:23 Challenges of Quitting Alcohol 08:02 Strategies for Success 12:51 Conclusion and Final Thoughts Don’t forget to join the PUSH to 100 waitlist. Simply CLICK HERE and you’ll be one of the first to be notified when doors open on December 16th. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-no-more-wasted-days-podcast--7445193/support.
Looking for support on your alcohol free journey? Join the Day Makers to be part of a community that gets it, and hop onto weekly group coaching calls with me and the community.
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. 63: ADHD and Alcohol Nov 26, 2024

Show notes

In this episode of The No More Wasted Days Podcast, Heather and Sara discuss the intricate relationship between ADHD (Attention Deficit Hyperactivity Disorder) and alcohol use. They share personal experiences, delve into the various types of ADHD, and explore symptoms like impulsivity, emotional regulation, and behavioral challenges. The episode also covers coping strategies such as mindfulness, physical activity, structured routines, and the importance of professional support. The hosts offer resources, book recommendations, and useful apps for better ADHD management. They emphasize the significance of understanding ADHD's impact on alcohol use and provide comprehensive methods to create a balanced, alcohol-free life. 00:00 Introduction and Podcast Anniversary 01:12 Understanding ADHD: Types and Symptoms 02:49 Personal Experiences with ADHD 06:09 ADHD and Impulse Control 07:32 ADHD and Alcohol Use 14:10 Strategies for Managing ADHD and Alcohol 20:15 Resources and Recommendations 23:57 Conclusion and Final Thoughts Resources Mentioned:

Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
One-on-one coaching spots available with Heather.

Don’t forget, if you have a question you’d like us to answer on our Pod-iversary episode you can email it to Sara at sara@nomorewasteddays.co If you enjoy this episode, share it with a friend who’s navigating change or looking to stay alcohol-free. And please support the podcast by leaving a review. Stay connected and tune in every Tuesday for more inspiring conversations on living alcohol-free! ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-no-more-wasted-days-podcast--7445193/support.
Looking for support on your alcohol free journey? Join the Day Makers to be part of a community that gets it, and hop onto weekly group coaching calls with me and the community.
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. 62: The Number One Way to BEAT Your Alcohol Cravings Nov 22, 2024

Show notes

CLICK HERE to join the PUSH to 100 waitlist. I can’t wait to walk virtual hand in hand with you through your first 100 days of being alcohol free. In this short episode of the No More Waste Podcast, Sarah explores how the art of distraction can help combat alcohol cravings. She explains the psychological and physiological roots of cravings and offers practical, healthy distraction techniques, such as physical activity, creative outlets, social connections, mindful tasks, and engaging in chores. Sarah emphasizes the importance of choosing the right distraction for you and provides tips for success, including preparing tools, setting time frames, and reflecting on the effectiveness of each method. Additionally, she introduces the upcoming 'Push to 100' alcohol-free challenge, detailing the benefits and support provided throughout the journey. Listeners are encouraged to sign up for the waitlist to be part of this transformative program. 00:00 Introduction to the Episode 00:59 Exciting Announcement: Push to 100 Challenge 02:57 Understanding Cravings 05:14 Healthy Distractions to Combat Cravings 10:13 Choosing the Right Distraction for You 12:10 Quick Tips for Success 13:48 Conclusion and Final Reminders Don’t forget to join the PUSH to 100 waitlist. Simply CLICK HERE and you’ll be one of the first to be notified when doors open on December 16th. ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-no-more-wasted-days-podcast--7445193/support.
Looking for support on your alcohol free journey? Join the Day Makers to be part of a community that gets it, and hop onto weekly group coaching calls with me and the community.
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. 61: Higher Power, Your Way: Unlocking Spirituality in Your Alcohol-Free Journey Nov 18, 2024

Show notes

In this episode of the No More Wasted Days podcast, Sara and Heather discuss their personal experiences with spirituality and religion while navigating an alcohol-free journey. They emphasize the importance of finding a spiritual path that aligns with individual beliefs, whether it be through traditional religion or alternative spiritual practices. Sara shares her shift from Catholic upbringing to exploring spirituality with the help of guides like Gabby Bernstein, while Heather talks about her journey as a lesbian and her exploration of various religious practices. The episode offers listeners practical tips and strategies for integrating spirituality into their sobriety journey, including connecting with nature, practicing mindfulness, and creating daily rituals. The hosts highlight the benefits of spirituality in building resilience and finding deeper meaning in a sober life. 00:00 Introduction and Today's Topic 00:39 Personal Struggles with Spirituality 02:51 Childhood Religious Experiences 04:34 Heather's Spiritual Journey 07:10 Challenges with AA and Group Prayer 09:22 Discovering a New Perspective on Spirituality 21:11 Practical Ways to Find Your Spiritual Path 31:26 Conclusion and Final Thoughts Resources Mentioned:

Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
One-on-one coaching spots available with Heather.

Ep. 60: A Day in the Life Alcohol-Free: Creating Effective Routines Nov 15, 2024

Show notes

Ready to create your own routines for success? CLICK HERE to download the guidebook mentioned in the episode so you start building routines to support your alcohol free life. In this shorty episode of The No More Wasted Days podcast, Sara shares her daily routines as a sober person, including morning, midday, and evening routines. She emphasizes the importance of creating personalized routines to reduce decision fatigue and boost dopamine levels. Sarah offers tips for setting up effective routines, references helpful books, and suggests adding personal touches to make routines work for individual needs. 00:00 Introduction to the Episode 00:20 The Importance of Routines 00:47 Free Guide for Creating Routines 01:10 Transitioning to a Sober Life 02:36 Morning Routine Breakdown 05:54 The Miracle Morning Book 08:21 Mid Day Routine Insights 10:32 Evening Routine for Better Sleep 13:42 Final Thoughts and Encouragement Ready to unlock your routines for success in your alcohol free life? CLICK HERE to download the guidebook mentioned in the episode. Want to check out the book that Sara mentioned in the episode? Click the title below to check it out. “The Miracle Morning” by Hal Elrod ************************************************ Looking for support on your alcohol free journey? Consider joining us in the Day Makers Community. CLICK HERE for all the details. Want some 1-on-1 support on your alcohol free journey? Work with Heather as your alcohol free coach. CLICK HERE to start working with Heather today. ************************************************ Follow the podcast on Social Media: IG: @nomorewasteddays.pod Follow Sara on Social Media: IG: @no_more_wasted_days TikTok: @no_more_wasted_days Facebook: https://www.facebook.com/NoMoreWastedDaysOfficial Follow Heather on Social Media: IG: @theheatherleecollective TikTok: @thealcoholfreecoach
Become a supporter of this podcast: https://www.spreaker.com/podcast/the-no-more-wasted-days-podcast--7445193/support.
Looking for support on your alcohol free journey? Join the Day Makers to be part of a community that gets it, and hop onto weekly group coaching calls with me and the community.
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. 59: Small Habits, Big Impact: Why Alcohol-Free Living Starts in the Bedroom Nov 12, 2024

Show notes

In this episode of the No More Wasted Days podcast, Sara and Heather discuss the surprising benefits of making your bed every day, especially as it relates to maintaining sobriety. They explore how this simple task can set a positive tone for the day, offer small, tangible wins, and help build new, healthier habits. Providing insights into the psychological benefits, reduced stress, improved willpower, and better sleep hygiene, they also open up about personal experiences and encourage listeners to share their own routines and questions for a forthcoming Q&A episode. Additionally, they highlight the importance of creating a supportive morning routine and maintaining an organized space to bolster emotional and mental resilience on the journey to stay alcohol-free. 00:00 Introduction and Today's Topic 00:53 Personal Stories and Bed-Making Habits 02:01 Podcast Anniversary and Q&A Announcement 03:31 The Science Behind Making Your Bed 07:40 Psychological Benefits of a Tidy Space 12:33 Building Healthy Habits and Structure 16:40 Sleep Hygiene and Sobriety 17:44 Final Thoughts and Community Engagement Resources Mentioned:

Join The Daymakers Community for personalized support and real-time interaction on alcohol-free topics.
One-on-one coaching spots available with Heather.

Our TOPPODCAST Picks

Follow Us

Stay Connected

The No More Wasted Days Podcast

Related Podcasts

Links

Stay Connected