Sober Powered: Recent Episodes

Gillian Tietz, MS

Do you ever say, "I'm never drinking again!", but then you drink again? There are many reasons why this happens, and none of them are that we're weak-willed losers. Gill was a daily drinker who had it all together. She had a good marriage and a job as a biochemist. On the outside her drinking appeared to not be that bad, but on the inside, she suffered with massive anxiety and suicidal thoughts. Pushed to her breaking point, she accepted she is not someone who can ever drink. With a MS in Biology, she set out on a quest to understand why she developed a drinking problem and other people don't. In the Sober Powered Podcast, you'll learn why it's so hard to stop drinking and how to develop the coping strategies you need to stay sober.There are many episodes of the podcast. If you are interested in a specific topic, please visit my website to view episodes by category.https://www.soberpowered.com/episodesbycat

Anxiety is something I get asked about all the time and it’s a major reason people have trouble quitting drinking. Their anxiety is too bad in the beginning and they can’t cope, so they drink again and continue the cycle. In this episode I will explain why alcohol causes or worsens anxiety, what to expect when you quit drinking, and some details about post-acute withdrawal syndrome or PAWS and how that relates to anxiety. What to listen to next: E17: alcohol and the heart E67: stress response & cortisol E38: withdrawal E157: brain fog and fatigue

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Cravings are a major challenge and in this special episode Angela Pugh, host of the Addiction Unlimited Podcast, and I teamed up to discuss cravings for alcohol. Angela and I have had very different experiences with cravings, so it was interesting for me to learn more about her perspective. In this episode we cover what our cravings were like, what helped us get through cravings without drinking, vacations before and after sobriety, how we handle being around drinkers and FOMO, non-alcoholic drinks, losing friends in sobriety, and so much more! What to listen to next: E77: are non-alcoholic drinks ok to drink? E128: why are cravings so powerful?

Connect with Angela: https://addictionunlimited.com/

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

I was eating way too much sugar, so in a desperate attempt to break the loop I decided to quit sugar for 30 days. In this episode you’ll learn why I did the challenge, what the struggles were, what benefits I saw, what it was like eating sugar again, and what my plan is moving forward. I will also explain why we crave sugar in sobriety, the negative health consequences of eating too much sugar, and how sugar can lead to low mood and depression. What to listen to next: E41: why do sober people want all the sugar E52: alcohol and cirrhosis E96: do sugar cravings increase the risk of relapse E26: how the brain recovers in sobriety E124: how long does it take to fully recover

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

I see a lot of people take a break, drink again, and beat themselves up for being a loser. Breaks are really important for collecting data on your drinking. We need proof that it’s never going to be different and we need the experiences to fully understand what alcohol is doing to us. In this episode I’m going to walk you through the 2 different breaks I took from drinking, how they helped me get to acceptance, and what you can do to accelerate your timeline and quit drinking a little bit sooner. What to listen to next: E162: what to expect cognitively when you quit drinking E97: why we keep believing it'll be different E99: why we can never drink ever again

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

I desperately wanted to learn how to become a take it or leave it drinker. I thought if I took a 90 day break, then I’d reset my tolerance and break the bad habit and I’d finally be able to drink like everyone else. I believed I’d be able to achieve this since my drinking wasn’t that bad and I didn’t have any major consequences like a DUI or losing my job. You have to have big consequences to need to quit forever right? Keeping the hope of moderating someday alive was what kept me stuck in the cycle. I was always focused on the end goal of moderating someday, so even when I took breaks I couldn’t really enjoy the benefits of sobriety. If you’re stuck believing it’ll be different this time, then I will recommend a bunch of episodes in the show notes to check out, but I want to cover 3 reasons why it won’t be different. What to listen to next: E99: why we can never drink ever again E97: why we keep believing it'll be different this time E91: do you want to be sober or do you want to drink without the consequences? E155: my career journey E54: using alcohol to escape or numb out

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Cognitive health is the ability to think clearly, learn new things, and remember information, events, and what you’ve learned in the past. As problem drinkers, we aren’t that great at thinking things through, but it’s not because we’re losers, it’s because alcohol damages the brain and messes with our cognitive health. In episode 159 I talked about what you can expect physically when you stop drinking and I mentioned that the cognitive improvements are a bit slower to show up. The cognitive improvements deserve their own episode, so in this episode you will learn how alcohol damages our cognitive abilities, how this puts us at risk to relapse, how long it takes for our cognitive health to recover after you quit drinking, and what you can do to take care of your cognitive health. What to listen to next: E69: alcohol shrinks the brain, but what does that mean E90: new study finds just one drink shrinks the brain Attentional bias episodes 127 & 128 E75: how sleep recovers in sobriety E17: alcohol and the heart E122: how exercise can support your recovery E119: chronic stress and the brain

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

When I quit drinking I thought I could quit and just move on with my life, but then all of these big emotions rushed in and it was shocking. I didn’t consider myself a person who drank to cope. I thought I was drinking to have fun and socialize, so it didn’t make sense that I had all of these big emotions. This is very common though and even if you didn’t consciously use it as a coping mechanism, it effectively served that purpose by numbing and suppressing your emotions. In this episode I will explain why our emotions become so intense when we quit drinking and common emotions that you may experience like anger, the pink cloud, lack of pleasure, and post-acute withdrawal syndrome or PAWS. What to listen to next: E159: what to expect physically in early sobriety E40: anger E124: how long does it take to fully recover E62: dopamine deep dive

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

You may look at people in the sober community and think that we have a lot of sober time and that may feel unattainable or too far off. In this special collab episode, you will hear from Eric Zimmer with 16 years of sobriety, Laura Cathcart Robbins with 15 years of sobriety, Paul Churchill with 10 years of sobriety, and me with 3.5 years of sobriety. In this episode we discuss our first months of sobriety, what we did for support in the beginning, how we knew it was time to quit for good, socializing with alcohol in the beginning, what our cravings and triggers were like, and how we learned how to be comfortable with out sobriety. Connect with Laura Cathcart Robbins: https://www.simonandschuster.com/books/Stash/Laura-Cathcart-Robbins/9781668005330 https://www.instagram.com/lauracathcartrobbins/ https://theonlyonepod.com/ Connect with Paul Churchill: https://www.recoveryelevator.com/ Connect with Eric Zimmer: https://www.oneyoufeed.net/

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Good news: there are a lot of physical benefits that happen in the first month of quitting drinking. This can be very motivating to continue on with the journey. In this episode you’ll learn how alcohol negatively impacts the body and what to expect when you quit drinking. Towards the end I will also discuss things that take longer than a month to improve and things that may get worse before they get better. What to listen to next: E17: alcohol and the heart E149: how alcohol affects the nervous system E22: alcohol and anxiety E157: brain fog & fatigue E41: why sober people want so much sugar E75: how sleep recovers in sobriety E58: how alcohol causes cancer

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Dry July is here and if you’re working on quitting drinking, then this episode is all about how to get started. You’ll learn what to expect in the beginning like sugar cravings and urges to drink. You’ll learn about things you can do to set yourself up for success this month and what to do if you don’t like sobriety or are feeling hopeless about the thought of never drinking again. What to listen to next: E41: why sober people want so much sugar E143: how to stay accountable E156: 55 tips to quit drinking E91: do you want to be sober or do you want to drink without the consequences E99: why we can never drink again

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

When I first quit drinking I was very nervous about how people would respond to me. I worried about what to say to them. In this episode I will give you my advice for answering this question, both what I recommend doing and what I recommend not doing. I will also share 5 examples of when people gave me a hard time about not drinking and how I navigated it. Thank you Jamie for submitting this question. If you have a question that you'd like to be answered on the show please use this form: https://forms.gle/oKubeJKMZimkHvUJA YouTube video about drinking again after 90 days https://youtu.be/iJW9lb-E9fc

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Fatigue and brain fog are two of the more unexpected symptoms you may experience in early sobriety and they can drag on for a bit. In this episode you’ll learn why you may be exhausted when you quit drinking and why you have trouble focusing. Just like with extra anxiety in early sobriety, fatigue and brain fog can increase the risk of relapse too, so understanding why this is going on is the first step to fighting it and sticking with your commitment to quit drinking. I’ll also cover 3 strategies for coping with brain fog and exhaustion. What to listen to next: E122: how exercise can help your recovery E58: how alcohol causes cancer E75: sleep recovery in sobriety E128: why cravings are so powerful

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

I’ve realized over time we forget parts of the struggle. In interacting with my community I get reminded of the things I went through in my first few weeks and months. I know a lot of people look for sober tips, so I asked the members of my Living a Sober Powered Life community to share their favorite tips with you. I’ve collected 55 tips all from regular people just like you in various stages of sobriety. Get connected with the community here https://www.soberpowered.com/membership

What to listen to next: E143: felt accountability E18: how I handle my husband's drinking E77: are NA drinks ok to drink?

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

One of the most common issues I see with people is that they lose their motivation to stay sober and keep going back and forth getting a few days or a couple weeks in and then drinking again. We search for inspirational quotes on Instagram and wonder why everyone else can figure it out and not us. Your lack of motivation to stay sober is not because you’re a loser, like with everything I say it’s based on how alcohol changes the brain. This month’s workshop in my Living a Sober Powered Life community was all about motivation. I explained where motivation comes from, how drinking alcohol changes our brain to make us less motivated and effort-averse over time, how the brain determines if something is worth the effort, and I shared 3 in the moment strategies to stay on track when your motivation fades and 3 ways to prevent your motivation from fading. Please enjoy this short preview and if you’d like to join us for future workshops, then you can get more information here: https://www.soberpowered.com/membership Learn more about your ad choices. Visit megaphone.fm/adchoices

Work is a major trigger to drink and it has been one of my biggest struggles in my adult life (aka my stupid belief). In this episode I explain my career struggles from when I was a teacher to working in biotech, and why I decided to quit biotech. You'll learn where my stupid belief started, my journey with not getting a PhD, and how I achieved my biggest life time dream this year. I started working for myself to launch my podcast network, Sober Powered Media, on June 9, 2022 and I also cover how my mental health has improved in the past year and suggestions if work is a big trigger for you. Work trigger episodes: E55: how to power thru when you want to give up E106: the amygdala hijack E113: introducing Sober Powered Media

Resources I offer:

Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership

The Sober Mindset Course https://www.soberpowered.com/the-sober-mindset-course

(Free Private Podcast) 5 Blocks Holding You Back From Quitting Drinking

https://www.soberpowered.com/5blocks

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

Ask a question, it could appear on the show! https://forms.gle/oKubeJKMZimkHvUJA

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Cravings make it hard to stay sober. You may feel frustrated that you have so many cravings and be wishing you just had more self-control. In this episode we’re going to talk about why cravings can be so powerful and how you can learn to manage them. You’ll learn more about how alcohol dominates our thoughts, why we crave alcohol, and what you can do to reduce the amount of cravings you have and their severity.What to listen to next:E119: Why We Can’t Cope With Anything E114: Why We Believe Alcohol Helps and How to Break These Beliefs E111: Drinking Alone Drastically Increases Your Risk of Getting Addicted E94: Drinking to Cope or Numb Out Doesn’t Help, Here’s How to Really Cope E81: Why We Drink: Social Drinkers vs Problem Drinkers E98: Emotion Intensity and How to Start Self-RegulatingResources I offer:Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use the code PODCAST to get 20% off your first month. https://www.soberpowered.com/membershipWeekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2 Thank you for supporting this show by supporting my sponsors. Learn more:https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpoweredSources are posted on my websiteDisclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.Learn more about your ad choices. Visit megaphone.fm/adchoices

One of the main characteristics of someone who struggles with alcohol is the obsession. We think about our drinking all the time. We do mental gymnastics and try to figure out how to control our drinking. We bargain with ourselves and talk ourselves into why drinking is a good idea. The obsession is frustrating and it continues into early sobriety too. I’ve seen so many people feel defeated because they think about alcohol all the time even though they’re sober. In this episode I’m explaining the obsession and why alcohol dominates your thoughts. This is a good one, and I hope it answers a lot of questions for you.

What to listen to next: E62: dopamine deep dive E115: why you aren't ready to quit drinking and how to get ready E122: how exercise can help your recovery

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use the code PODCAST to get 20% off your first month. https://www.soberpowered.com/membership

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Have you been wondering how you should be eating to aid your recovery? Or why you have so many sugar cravings? In this episode we’ll talk about how the type of food we eat impacts our cravings and the amount of food we eat overall. You’ll learn about an interesting study that came out recently about protein and obesity, and how you might want to consider adjusting the foods you eat based on your goals. We will also talk about what contributes to extreme hunger and food cravings. Before we get started I want to put out a trigger warning for anyone who is uncomfortable or upset by discussions on calories or weight. I’m not recommending any particular lifestyle here, but consider skipping this one if the topic is sensitive for you. The purpose of this episode is to help you understand why you might be experiencing extreme hunger or food cravings, so you can disconnect those experiences from your self-worth or how much self-control you think you have.

What to listen to next: E41: why sober people want so much sugar

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use the code PODCAST to get 20% off your first month. https://www.soberpowered.com/membership

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Why can’t I stop drinking once I start? Have you ever wondered this or beat yourself for not having enough self-control? There’s a pathway in the brain called the go, no-go pathway and I’ve been wanting to talk about it for a long time but haven’t found the right info until now. When you want to make a decision, like you want to moderate and stop drinking after 2 drinks, the go, no-go decision making pathway in your brain does it’s thing and you either continue on drinking, which is the go path, or you stop, the no-go path. In this episode you’ll learn more about your off-switch, where things can go wrong to weaken your off-switch, and what to do if you’re in this situation where you can’t stop drinking once you start.

What to listen to next: E117: Why Sobriety Eventually Just Clicks E97: Why We Keep Believing it’ll be Different this Time E99: Why We Can Never Drink Again (Neuroplasticity and Permanent Changes)

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use the code PODCAST to get 20% off your first month. https://www.soberpowered.com/membership

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

I celebrate 3 years of sobriety on November 9th and each year I record an episode about the past year of sobriety and how it went. What stood out to me the most this year is that I am getting tired of sharing my story and I feel weird about being personal. Lately, I have been asked to share my story a lot on other podcasts. I think sharing our stories is very important because it helps newbies or people who are struggling to accept they need to get sober might see themselves in your story and realize they are not alone. However, I’ve shared my story a bazillion times and bringing up old, painful memories feels exhausting for me.

At first, I felt really guilty, probably because guilt is my natural state, but then I realized it’s okay to want to move on. I want to focus on what happens after sobriety, not before. So instead of getting super personal in this one, I want to discuss how long it actually takes us to heal and recover. You may find yourself obsessing about sobriety or feeling frustrated that it’s taking you so long to feel better, but it’s a long journey. You don’t just quit drinking and go back to normal right away. In this episode you’ll learn how long it takes for the brain to recover and what you can do to take care of yourself while you’re healing.

What to listen to next: E75: How Sleep Improves from Actively Drinking to Long Term Sobriety E73: The Obsession Eventually Evens Out (I’m 2 Years Sober) E21: I'm 1 Year Sober!

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use the code PODCAST to get 20% off your first month. https://www.soberpowered.com/membership

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Can’t imagine your life without alcohol? Are you unsure if you truly have a problem and need to quit drinking? Maybe you look around and think, “everyone drinks like I do, I’m not that bad”. That’s why I asked Dr. Matt Glowiak, PhD, LCPC, CAADC, NCC, to join us and talk about the difference between a heavy or daily drinker and someone who has alcohol use disorder. In this episode you’ll learn how we normalize our drinking, why it’s hard for us to control our drinking, what to do if you can’t imagine your life without alcohol, and how to learn what to do with your time in sobriety.

In this episode you’ll learn:

Why Dr. Glowiak decided to work with people struggling with addiction

His journey to learning to empathize with people with addiction and let go of old biases

What the difference is between someone who drinks heavily and/or frequently and someone with alcohol use disorder

How we normalize our drinking and make it seem “not that bad” by downward comparing and justifying

Why it’s so hard for us to moderate when we’re so dedicated to trying to control our drinking

Why some people may need harm reduction instead of just quitting cold turkey

What to do if you can’t imagine your life without alcohol

How to set realistic expectations about how you should feel every day

How to learn what to do with your time in sobriety and how to do self-care that works for you

WebMD Article https://www.webmd.com/connect-to-care/addiction-treatment-recovery/what-happens-with-untreated-alcohol-use-disorder

Connect with Dr. Glowiak https://counselingbyglowiak.com/ https://www.choosingtherapy.com/matt-glowiak-lcpc/

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use the code PODCAST to get 20% off your first month. https://www.soberpowered.com/membership

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: this is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Want an easy way to deal with cravings and negative emotions? Want to build back some of the brain volume you may have lost from drinking 1,000 drinks? Well, the answer is exercise! I hope you didn’t just roll your eyes at me. It’s true. We are usually looking for this complicated secret that’s going to help our sobriety, but usually, it’s the simple things that have the biggest impact. The trick is just finding a way to be okay with the simple things. In this episode we’re going to talk about how exercise can help your recovery. You’ll learn about a ton of different studies on how exercise helps the brain physically, how it helps us cognitively, and why it can be such an effective tool in sobriety.

What to listen to next: E22: Why you think alcohol helps your anxiety E41: Why sober people want so much sugar E69: Alcohol Shrinks the Brain, but What Does That Mean?

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use the code PODCAST to get 20% off your first month. https://www.soberpowered.com/membership

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

Thank you for supporting this show by supporting my sponsors. Learn more: https://www.soberpowered.com/sponsors If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Many of us will go back and forth between drinking and not drinking for years, and what holds us back is this idea that our drinking isn’t “that bad”. So what are we supposed to do if our drinking makes us unhappy, but we haven’t experienced a rock bottom yet? You may beat yourself up for not being motivated enough to quit or wishing you had enough self-discipline or courage, but it has nothing to do with that. That’s why I asked Eric Zimmer, behavior coach and host of the top podcast The One You Feed, to join us today and talk about how to get past this and make sobriety stick. We discuss why a lack of external consequences keeps many of us stuck in this back and forth cycle, what to do if you get sober but still don’t feel great, and how you can start feeling hopeful about your recovery.

In this episode you’ll learn:

What spirituality is and why it’s not necessarily the same thing as religion

Eric’s first journey with sobriety in AA, why he eventually relapsed, and how he approached sobriety the second time

Why a lack of external consequences and the idea that it isn’t “that bad” makes it difficult to get sober

The idea of needing a “rock bottom” to get sober

How alcohol serves a purpose for you, even if it isn’t doing that job very well

Why things might not get better right away when you get sober

Why we need a community and why we can’t get sober by ourselves

Why we go back and forth for so long even though we say we want to quit drinking

How to feel hopeful about your recovery

What to do if you feel like you don’t deserve sobriety

Eric Zimmer is a behavior coach, author, and the host of The One You Feed Podcast. He is endlessly inspired by the quest for a greater understanding of how our minds work and how to intentionally create the lives we want to live. At the age of 24, Eric was homeless, addicted to heroin and facing long jail sentences. In the years since, he not only found a way to overcome these obstacles to create a life worth living, he now helps others to do the same. Eric works as a behavior coach and has done so for the past 20 years. He has coached hundreds of people from around the world on how to make significant life changes and create habits that serve them well in achieving the goals they’ve set for themselves. In addition to his work as a behavior coach, he currently hosts the award-winning podcast, The One You Feed, based on an old parable about two wolves at battle within us. With over 500 episodes and over 30 million downloads, the show features conversations with experts across many fields of study about how to create a life that has more meaning.

Connect with Eric: https://www.oneyoufeed.net/

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use the code PODCAST to get 20% off your first month. https://www.soberpowered.com/membership

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: this is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Everyone knows chronic stress is bad, but did you know that chronic stress can actually change your brain? And just like everything else we talk about, it can change the brain in ways that makes it easier to be stressed or to turn to something like alcohol to attempt to cope. In this episode you’ll learn what chronic stress does to the brain, results from the 2022 Stress in America Survey, and how you can turn some bad stress into good stress.

What to listen to next: E119: Why We Can't Cope E67: How Alcohol Impacts Cortisol and Causes Cravings E22: Why You Think Alcohol Helps Your Anxiety E64: Anxiety and Alcohol (Part 2)

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use the code PODCAST to get 20% off your first month. https://www.soberpowered.com/membership

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Some people just can’t cope. It’s not because they’re weak-willed losers, but it can definitely make us feel like that is the reason. I had a stressful situation last week and I wanted to understand why I escalated it so much in my mind. In this episode I want to share with you why some of us just can’t cope. Both nature and nurture is involved, and at the end of the episode I will share how you can get started on becoming more resilient so you can handle stress in a way that you won’t regret later.

What to listen to next: E61: How Alcohol Memories are Triggered in Sobriety E91: Do You Want to be Sober or Do You Want to Drink Without the Consequences? E115: Why You Aren’t Ready to Quit Drinking and How to Get Ready E104: Why Alcohol Doesn’t Help You Cope with Dr. Ashish Bhatt, MD, MRO E46: Neuroplasticity Helps us Recover

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use the code PODCAST to get 20% off your first month. https://www.soberpowered.com/membership

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Sober sex can be very intimidating, especially if you believe alcohol helps you feel more confident, comfortable, and in the mood for sex. I’m joined by Dr. Nazanin Moali, host of the Sexology Podcast, to discuss why we think alcohol is essential for sex, why sober sex can be so scary, and tips for singles and couples who are trying to get comfortable with sober sex. Dr. Moali shares strategies for anyone to begin implementing in their sex life whether you are single or in a relationship, and we touch on situations where someone might have a history of trauma or a history of body image issues and disordered eating. In this episode you’ll learn:

Dr. Moali’s experience with working in addiction and eating disorder recovery and why she moved into working in sex therapy too

Shame and disconnection in addiction and with sex

Transfer addiction and having previous struggles return in sobriety

Why we think alcohol is essential for sex

Why sober sex feels so scary

Trauma and using alcohol to have sex

Tips for couples and singles who are trying to get comfortable with sober sex

Body image struggles, confidence and sober sex

A good first step to feeling more comfortable with sober sex

Dr. Nazanin Moali is a sex and relationship expert and has helped many individuals and couples improve their sex lives and restore and achieve deep and passionate connections with their partners. In addition to hosting the top 20 rated Sexology podcast, Dr. Moali launched a similar, top-rated podcast in Farsi in 2016 and has extensive training in treatment of eating disorders and addiction from some of the nation’s leading experts. She is a published researcher who regularly gives talks at major universities and international conferences, and has given therapy advice and information on local television shows. Dr. Moali has her postdoctoral training in sexual wellness and trauma. Connect with Dr. Moali: The Sexology Podcast https://sexologypodcast.com/blog/ https://podcasts.apple.com/us/podcast/sexology/id1193611459 Bedroom Fizzle to Sizzle Course https://sexologypodcast.com/enroll/ Instagram https://www.instagram.com/sexologypodcast/

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use this secret link for podcast listeners only to get 20% off your first 3 months. https://soberpowered.supercast.com/?coupon=C2vKLu00

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

When someone quits drinking for good they usually say something like, “it just feels different this time”. That’s how I felt too this time around. It just felt different. So why did it click for me after 7 years of drinking but maybe it took you 20 or maybe it hasn’t clicked for you at all yet? In this episode you’ll learn how alcohol impacts our decision making process to put us into auto-pilot, how this continues into early sobriety, and what you can do to get yourself out of auto-pilot. You’ll learn about the different ways the brain makes decisions, and how you can start recruiting the parts of the brain that are going to help sobriety finally click for you too.

What to listen to next: E115: why you aren't ready to quit drinking and how to get ready E97: why we keep believing it'll be different this time E94: drinking to cope or numb out doesn't help, here's how to really cope E91: do you want to be sober or do you want to drink without the consequences

Resources I offer:

Membership: Living a Sober Powered Life where you gain access to weekly episodes about navigating life without alcohol, weekly meetings, and a private community to get support. Use this secret link for podcast listeners only to get 20% off your first 3 months. https://soberpowered.supercast.com/?coupon=C2vKLu00

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

Have you ever wished you could just be “normal”? I used to think that all the time and sometimes I still do. Feeling envious of people who can have 1 drink and move on is totally normal, but we have to be careful that this doesn’t lead into thinking trying to moderate is a good idea or lead us into victim mentality. In this episode you’ll learn about drinking envy, how it can hurt your sobriety, and what to do if this is something you really struggle with. This episode is one of the episodes from my membership, Living a Sober Powered Life. If you’d like to learn more about then please use this link to get 20% off your first 3 months. This is a secret discount for podcast listeners only. Inside the membership you will find an extended episode on this topic called 7 Strategies to Deal With Drinking Envy https://soberpowered.supercast.com/?coupon=C2vKLu00

What to listen to next: E103: Why We Use Alcohol to Enhance Our Experiences E81: Why We Drink: Social Drinkers vs Problem Drinkers E79: Why We Romanticize Alcohol

Resources I offer:

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

If you’ve been in sober Facebook groups then you have probably seen some comments saying “you’re just not ready yet” or maybe they’ve even been said to you before. These comments used to infuriate me, but now that I’m sober I see how true it is. It’s a long process to get ready to quit drinking, and most of the time we say we want to stop drinking when really we just want to drink less. One important step you can take is acknowledging that maybe you don’t want to actually quit, maybe you just want to find a way to drink less. In this episode I share what it means to not “be ready yet” and steps you can take to accelerate the process so you can quit for good.

What to listen to next: E106: What Happens in the Brain When We Are Overwhelmed (The Amygdala Hijack + Life Update) E98: Emotion Intensity and How to Start Self-Regulating E94: Drinking to Cope or Numb Out Doesn't Help, Here's How to Really Cope E91: Do You Want to be Sober or Do You Want to Drink Without the Consequences? E79: Why We Romanticize Alcohol

Resources I offer:

Free courses on YouTube. Each month is a new topic and videos are released every Tuesday at 12 pm EST. I will also be going live on the last Tuesday of each month at 12 pm EST on my YouTube channel. https://www.youtube.com/channel/UCeSyBTEFmsP49h2q_mxqMOw

Membership: Living a Sober Powered Life where I release episodes that help you navigate specific situations without alcohol (getting past day 3, dealing with shame, answering the question “why aren’t you drinking?”, and more) and there is an option to have monthly hang out zoom calls with me. https://soberpowered.supercast.com/

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

If you enjoyed this episode please consider buying me a coffee to support my work https://www.buymeacoffee.com/soberpowered Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

When you think about quitting drinking you might feel sad and anxious at the thought of never drinking again. How is it even possible to have a good life without drinking alcohol? We have all of these beliefs that alcohol helps and it’s essential for happiness and connection, but it’s really not. It’s just a drink. We rationalize why it’s helpful because we’re obsessed with it, but when we get some distance we see that alcohol was causing more bad than good. These beliefs, or positive alcohol expectancies, are formed when we’re really young and then they are reinforced through the way alcohol affects our brain. In this episode you’ll learn how these beliefs are formed, how they are reinforced, and how you can start breaking them down.

What to listen to next: E11: Why Alcohol Feels Good (Endorphins and Opioid Receptors) E62: Dopamine Deep Dive E101: Does Alcohol Really Unlock Creativity? E77: Are Non-Alcoholic Drinks Okay to Drink? E61: How Alcohol Memories are Triggered in Sobriety

Resources I offer:

Free courses on YouTube. Each month is a new topic and videos are released every Tuesday at 12 pm EST. I will also be going live on the last Tuesday of each month at 12 pm EST on my YouTube channel. https://www.youtube.com/channel/UCeSyBTEFmsP49h2q_mxqMOw

Membership: Living a Sober Powered Life where I release episodes that help you navigate specific situations without alcohol (getting past day 3, dealing with shame, answering the question “why aren’t you drinking?”, and more) and there is an option to have monthly hang out zoom calls with me. https://soberpowered.supercast.com/

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

Sources are posted on my website Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice. Learn more about your ad choices. Visit megaphone.fm/adchoices

I told you recently about how I quit my full time job to work for myself, but I didn’t tell you what I was doing. In this episode I want to fill you in on my business, how that impacts you, and what I’ve been up to this summer while preparing for this launch. I’m going to tell you the story of my business from the very beginning and all the challenges I faced on the path to becoming a business owner.

Learn more about Sober Powered Media https://www.soberpoweredmedia.com

What to listen to next: E25: Strategies for Socializing Sober E106: The Amygdala Hijack + Life Update

A Sober Girls Guide Recommended episode: E103: A Sober Girls Mom Learn more about Jessica https://www.soberpoweredmedia.com/a-sober-girls-guide

The Hello Someday Podcast Recommended episodes: E3: 7 Strategies To Get You Through Your First Week Without Alcohol E4: Why I Quit Drinking - My Story E97: Diary Of My First 30 Days Sober Learn more about Casey https://www.soberpoweredmedia.com/hello-someday

The Addicted Mind Podcast Recommended episodes: E183: Looking Out for Incarcerated People and Preventing Drug Overdose with Victoria Garrow E68: Talking Suicide with Ursula Whiteside Learn more about Duane https://www.soberpoweredmedia.com/the-addicted-mind-podcast

Resources I offer:

Free courses on YouTube. Each month is a new topic and videos are released every Tuesday at 12 pm EST. https://www.youtube.com/channel/UCeSyBTEFmsP49h2q_mxqMOw

Membership: Living a Sober Powered Life is a premium podcast where I share strategies to navigate life without alcohol and there is an option to have monthly hang out zoom calls with me. https://soberpowered.supercast.com/

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

Buy me a coffee to support my work. There are also some eBooks on this page that you can grab. https://www.buymeacoffee.com/soberpowered

Have you noticed that you’re drinking more coffee in sobriety? Recent surveys from the National Coffee Association have found that 70% of Americans drink coffee every week, and 62% drink it daily. Surveys on people in AA found that 90% drink coffee daily. That’s a big difference. Lots of people recently have been mentioning that they drink way more coffee in recovery, so Gill thought she'd try to find out why we do that. In this episode you’ll learn how caffeine affects the brain, how the brain adapts when we drink a lot of coffee regularly, and some really interesting information about caffeine and cravings for alcohol. She will also compare caffeine to alcohol for a few different factors like addictiveness, tolerance, and withdrawal.

What to listen to next: E11: Why Alcohol Feels Good (Endorphins and Opioid Receptors) E22: Why You Think Alcohol Helps Your Anxiety E33: Why Do We Feel So Tired in Early Sobriety? E64: Anxiety and Alcohol (Part 2) E75: How Sleep Improves from Actively Drinking to Long Term Sobriety E108: Why You Feel Anxious, Depressed, and Empty After Drinking Alcohol

Resources I offer:

Free courses on YouTube. Each month is a new topic and videos are released every Tuesday at 12 pm EST. https://www.youtube.com/channel/UCeSyBTEFmsP49h2q_mxqMOw

Membership: Living a Sober Powered Life is a monthly podcast where I answer your questions and there is an option to have monthly hang out zoom calls with me. https://soberpowered.supercast.com/

Weekly emails on Thursdays where I explain the latest episode in more detail, share images to help you understand the concepts, share announcements, interviews, writing, discount codes and more. https://view.flodesk.com/pages/6107260617e156c4839768b5

A free 3 day quit drinking challenge https://view.flodesk.com/pages/62f2cb3de5ea6b3d8aea4ab2

Buy me a coffee to support my work. There are also some eBooks on this page that you can grab. https://www.buymeacoffee.com/soberpowered

Sources are posted on my website

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Drinking alone let's us drink the way we really want to, but it greatly increases your risk of developing alcohol use disorder. In this episode, Gill will describe some recent studies from the past few years about solitary drinking, and one study even called it “serious drinking”. In this episode you’ll learn more about how drinking alone increases the risk of developing a problem and especially developing a severe problem. You’ll learn why drinking alone becomes so attractive to us and how getting into this cycle creates a major problem.

What to listen to next: E43: Drinking to Cope E29: The Link Between Drinking as a Teen and Developing an Addiction E30: Gray Area Drinkers E81: Why We Drink: Social Drinkers vs Problem Drinkers E87: Why Shame Increases Loss of Control Over Alcohol and How to Manage Shame E91: Do You Want to be Sober or Do You Want to Drink Without the Consequences?

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday. Check out my YouTube channel. Please subscribe! Join my membership Living a Sober Powered Life Sources are posted here. Follow Sober Powered on Instagram for more education and inspiration Join the Sober Powered Facebook Group for extra support And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it. Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Relapse can seem to come out of nowhere and just get you. Many people say they have no idea why they drank, they just did. This is really dangerous because if you don’t know what got you, then how can you protect yourself from it next time? In this episode you’ll learn 5 reasons why people relapse. This is not a comprehensive list, but it will give you some ideas on what to work on.

What to listen to next: E9: From Chronic Day Ones to Forever Sobriety E59: What to Expect When You Stop Drinking E60: How Alcohol Affects Our Cognitive Abilities E20: Why is it So Hard to Moderate? E43: Drinking to Cope E55: How to Power Through When You Want to Give Up E79: Why We Romanticize Alcohol E80: Benefits of a Dry Month E91: Do You Want to be Sober or Do You Want to Drink Without the Consequences? E94: Drinking to Cope or Numb Out Doesn't Help, Here's How to Really Cope E97: Why We Keep Believing it’ll be Different this Time E98: Emotion Intensity and How to Start Self-Regulating E99: Why We Can Never Drink Again (Neuroplasticity and Permanent Changes)

Resources mentioned: Sober Friends Podcast https://podcasts.apple.com/us/podcast/sober-friends/id1448968830

Article from Blair Sharp https://medium.com/@blairsharp/want-not-drinking-to-get-easier-grab-your-sparkling-water-and-read-this-d9bbd36a2640

My interview with American Addiction Centers https://youtu.be/5VnbEmQqi0o

My YouTube Channel https://www.youtube.com/channel/UCeSyBTEFmsP49h2q_mxqMOw

PAWS eBook https://www.buymeacoffee.com/soberpowered/e/70147

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday. Sources are posted here. Follow Sober Powered on Instagram for more education and inspiration Join the Sober Powered Facebook Group for extra support And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

A study published this week in The Lancet found that people under 40 shouldn’t drink alcohol at all. This was a big study that looked at a lot of data, so in this episode Gill explains where the data came from, what they focused their analysis on, and the outcomes. Since this study is calling for the guidelines to be revisited, she also explains how the guidelines are even determined in the first place. You’ll learn about the limits of this study, some criticisms about its conclusions, and how studies on alcohol and health are normally performed.

What to listen to next:
E85: Biased Alcohol Studies vs Reality
E90: New Study Finds Just One Drink Shrinks Your Brain, or Does it?
E95: Surprise, Moderate Drinking Isn’t Good for Your Heart (New Study)
E63: Why Alcohol Causes Depression and Suicidal Thoughts
E65: What Happens to the Body When You Binge Drink

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please consider leaving a review on Apple Podcasts/iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Support the show

We drink expecting all of these good things to keep coming our way, but there’s a limit to the amount of alcohol that causes pleasure and good feelings. If you continue to drink after that point, you only get the bad stuff. In this episode you’ll learn why this drink limit exists and what’s going on in the brain to cause the discomfort, anxiety, depression and an emptiness that we experience after the alcohol wears off, and how opioid antagonists like Naloxone and Naltrexone work in the brain. Gill explains dynorphin, which is also known as the “feel bad” chemical, and how alcohol changes the dynorphin system in the brain to make us feel so miserable that we drink again to get relief.

What to listen to next:
E11: Why Alcohol Feels Good (Endorphins and Opioid Receptors)
E62: Dopamine Deep Dive
E67: How Alcohol Impacts Cortisol and Causes Cravings
E106: What Happens in the Brain When We Are Overwhelmed (The Amygdala Hijack)
E22: Why You Think Alcohol Helps Your Anxiety
E64: Anxiety and Alcohol (Part 2)

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please leave a review on iTunes/Apple Podcasts. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Support the show

Most of us have no idea what to expect when we stop drinking because usually when we quit we are so ashamed we just try to get through the beginning. In this episode Gill explains 10 things that happen when you quit drinking that no one is talking about. We hear people online say how grateful they are for hangover free mornings and sober sleep, but what about dreaming that you drink alcohol? So this episode is about the positives, but mostly the unexpected neutrals or negatives that you encounter when you stop drinking. Make sure to listen to episode 80 too if you’re participating in dry July because I talked about the benefits of quitting drinking for 1 month and those are the positive physical and mental improvements you’ll experience. Episodes to listen to next:

(1) Emotions: episodes 98, 83, 106
(2) Sleep: episodes 3, 75
(3) Sugar: episodes 41, 96
(4) Obsession: episodes 73, 86
(5) Things getting worse: episodes 73, 33
(6) Mental health: episodes 19, 22, 63, 64
(9) Relapse/moderation: episodes 20, 27, 28, 30, 42, 56, 61, 79, 81, 91, 92, 97, 99, 103
(10) Doing the work: episodes 78, 82, 86, 102, 104

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Support the show

Gill discusses overwhelm. Getting overwhelmed is one reason we turn to alcohol. Maybe you drank after some sober time and then afterwards you don’t even know why you did. Or maybe you find yourself feeling out of control and needing alcohol or food to bring you back down. In this episode, you’ll learn about something called the amygdala hijack which prevents our rational thinking brain from working correctly. She explains what is happening in the brain when we get overwhelmed, how this tactic is used in the courtroom, and 3 strategies you can use to prevent overwhelm and calm yourself down without reaching for alcohol. Gill also shares a quick life update, because her own experience with the amygdala hijack has prompted her to make some career changes. She will tell you about what happened and what she's doing now.

What to listen to next:
E98: Emotion Intensity and How to Start Self-Regulating
E94: Drinking to Cope or Numb Out Doesn't Help, Here's How to Really Cope
E45: Emotional Overwhelm
E55: How to Power Through When You Want to Give Up
E62: Dopamine Deep Dive
E102: Alcohol and Your Dysregulated Nervous System With Beth Bowen, LMSW
E82: So You Quit Drinking, Now is When the Work Starts with Amanda E. White, LPC
E78: We Need to Learn to Feel Our Feelings with Nikki Eisenhauer from The Emotional Badass Podcast

My articles on WebMD
https://www.soberpowered.com/mywriting

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guide
https://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Support the show

Gill discusses willpower. A lot of us believe that we just need more willpower and then we’ll be able to stay sober, and maybe you’ve even shamed yourself for not having enough willpower to control your drinking. In this episode she defines what willpower is, because the definition is important for us to understand what it means to have willpower or not. You’ll learn why willpower works for some people and doesn’t work for others, what is going on in the brain for a person who struggles with instant gratification, and 3 important factors that influence whether or not you can resist temptation.

What to listen to next
E91: Do You Want to be Sober or Do You Want to Drink Without the Consequences?
E102: Alcohol and Your Dysregulated Nervous System With Beth Bowen, LMSW
E60: How Alcohol Affects Our Cognitive Abilities
E35: Emotional Sobriety

Quick start guide:
https://www.soberpowered.com/quick-start-to-sobriety

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Loving the podcast? Buy me a coffee to support my work:
https://www.buymeacoffee.com/soberpowered

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Living a Sober Powered Life is a new series where I answer your questions each month. Visit my website and click on the membership tab to listen to the first episode for free and submit your questions.
https://www.soberpowered.com

Support the show

Gill welcomes Dr. Bhatt, MD, MRO to the podcast. We think that alcohol helps us cope with our problems, but in reality, alcohol prevents us from learning how to deal with life. Once we stop drinking, we have no idea how to handle anything. Dr. Bhatt helps us understand resilience- where it comes from, how addiction breaks it down, and what steps you can take to improve your resilience.

Dr. Ashish Bhatt, MD, MRO, is recognized as a leading physician, addiction medicine specialist, and psychiatrist. He has extensive experience in a variety of substance abuse treatment programs, psychiatric and co-occurring diagnosis programs for both adults and adolescents, and has served as the Chief Medical Officer for regional and national behavioral health companies. Dr. Bhatt’s philosophy is that there is no compromising in medicine, that each patient should be treated as we would our own family.

In this episode you’ll learn:

What resiliency is and what determines whether or not you are resilient
How your belief and confidence in yourself impacts your resilience
How addiction break down resilience
How alcohol and drugs prevents us from learning to deal with life
Why your emotional maturity stops when you start drinking or using
How drugs and alcohol distort our perception of reality and leads to inaccurate conclusions about what’s going on
The challenges you might face in early sobriety that might make you want to drink again
How to develop resilience in sobriety
How to deal with intense negative emotions in early sobriety
The idea that you “should” be able to do it on your own and not wanting to get help
Why low self-esteem exists in addiction but not in other medical conditions

Connect with Dr. Bhatt:
https://www.addictioncenter.com/drbhatt/
https://www.addictioncenter.com/community/bubble-of-addiction-broken-resiliency/
https://www.addictioncenter.com/community/addiction-absence-presence/
https://www.addictioncenter.com/

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need

Living a Sober Powered Life is a new series where I answer your questions each month. Visit my website and click on the membership tab to listen to the first episode for free and submit your questions.
https://www.soberpowered.com

Support the show

Gill discusses why we use alcohol to enhance our experiences. One of the main reasons people use alcohol is for enhancement. With the nice weather arriving, this is the perfect time to discuss enhancing our experience with alcohol. Nice weather is a trigger and many of us consider drinking again or that maybe we can moderate now. In this episode you’ll learn why we drink for enhancement, how this is linked to problematic drinking, and what you can do if you’re struggling with wanting to drink to enhance your life or if you’re romanticizing alcohol.

What to listen to next:
E84: Does Alcohol Really Taste Good and Feel Pleasurable?
E79: Why We Romanticize Alcohol
E22: Why You Think Alcohol Helps Your Anxiety
E64: Anxiety and Alcohol (Part 2)
E76: Learning the Truth About Your Drinking with Dr. Anna Lembke, Author of Dopamine Nation
E100: [Special] Dr. Lembke Returns to Discuss Radical Honesty and Self-Awareness

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Support the show

Gill welcomes Beth Bowen, LMSW to the show. This episode is your guide to understanding why we use alcohol to attempt to regulate our nervous system and calm us down. Alcohol is a quick fix that brings down intolerable emotions, but drinking to cope makes us even less tolerant of big emotions in the future.

In this episode you’ll learn:

Beth’s experience working with veterans and in the emergency room as a social worker
The idea of “knowing better” better not being able to change your drinking
The risk to licensure for a medical or mental health professional struggling with substances
Emotion intensity and drinking to regulate emotions
How our nervous system works and how it can become dysregulated
Why we are so drawn to drinking alcohol to regulate our nervous system
What the window of tolerance is and how this can increase the risk of turning to alcohol to cope
Why morality (good/bad, strong/weak) has nothing to do with it
How do identify if you have a narrow window of tolerance and how to improve your ability to tolerate emotions
How to learn healthy coping strategies

Beth is a therapist and sober coach living in Austin, TX with her husband and two boys. She has been sober from alcohol for 4.5 years, and now helps other women change their relationship with alcohol through group and 1:1 coaching. Beth also founded Sober Stories, a multimedia platform dedicated to the power of storytelling in the sober space. Sober Stories publishes new podcast episodes every Friday, featuring interviews of folks all across the sober spectrum.

Connect with Beth:
https://wearesoberstories.com/

https://bethbowen.co/

Podcast: https://podcasts.apple.com/us/podcast/sober-stories/id1612979571

My interview on Sober Stories:
https://podcasts.apple.com/us/podcast/sober-powered-with-gill-tietz-of-sober-powered/id1612979571?i=1000559091670

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guide
https://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: This is not medical advice.

Support the show

Gill discusses creativity and alcohol. Creativity is a balance between our logical side and our spontaneous side. Humanity’s ability to be creative is essential for our technological and cultural progression. A common belief is that alcohol unlocks creativity, so we’re going to explore that belief in this episode. You’ll learn what creativity is, what’s going on in the brain while we’re being creative, and what the research says about whether or not alcohol helps us be more creative. If you’ve found a burst of creativity in sobriety or are looking to become more creative then you will also learn 3 tips for cultivating creativity.

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx
Lived is an app that connects you to the advice, tools and knowledge from a range of Guides (including me!) who have all had their own unique experiences with quitting alcohol. They’ve all figured out what worked for them, and share it through easy-to-follow audio content, to help you short-cut your own path to progress. Download the app for free athttps://lived.app.link/sober-powered

I'm launching a new podcast soon, learn more on my website!

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Support the show

Gill welcomes Dr. Anna Lembke back to the podcast. You may remember Dr. Lembke from episode 76, which was one of the most popular episodes of all time. Dr. Lembke is a professor of psychiatry at Stanford University School of Medicine and chief of the Stanford Addiction Medicine Dual Diagnosis Clinic. Her book, Dopamine Nation: Finding Balance in the Age of Indulgence, an instant New York Times bestseller, explores how to moderate compulsive overconsumption in a dopamine-overloaded world.

In this episode you’ll learn:

Why lying is common in addiction and how we get into the habit of lying
Why it’s so hard for us to be honest with ourselves about our drinking or drug use
How acceptance and self-compassion fits into this
Why it’s critical for our mental health to accept responsibility for our role in the things that happen to us
How to practice radical honesty in your own life
How the way you tell your story impacts your mental health
How you can recognize destructive patterns in your life and take ownership over them
What to do if you don’t like being sober
How does social media and chasing numbers impact our recovery
How long a dopamine fast takes to reset your reward system

Get your copy of Dopamine Nation here

What to listen to next:
E76: Learning the Truth About Your Drinking with Dr. Anna Lembke, Author of Dopamine Nation

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx
Lived is an app that connects you to the advice, tools and knowledge from a range of Guides (including me!) who have all had their own unique experiences with quitting alcohol. They’ve all figured out what worked for them, and share it through easy-to-follow audio content, to help you short-cut your own path to progress. Download the app for free athttps://lived.app.link/sober-powered

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Support the show

Dopamine Nation: Finding Balance in the Age of Indulgence

Gill discusses neuroplasticity. There’s an invisible line that we all cross, which marks the transition from social drinking into problematic drinking. The time it takes for you to cross the line depends on your genetics, how vulnerable your brain is to alcohol-induced changes, your life circumstances, how young you begin drinking, and more. Alcohol damages and changes our brains when we drink heavily for extended periods of time. Pathways are carved into the brain as we train our brains to rely on alcohol to socialize, relax, feel happy, or deal with hard times. In this episode she explains how alcohol changes the brain, why these changes are permanent, and how this influences relapse. She has some interesting studies to tell you about that looked at animal models of relapse after months of sobriety and how alcohol and other drugs encourage our reward system to have even more plasticity.

What to listen to next:
E46: Neuroplasticity Helps us Recover
E97: Why We Keep Believing it’ll be Different this Time
E62: Dopamine Deep Dive
E91: Do You Want to be Sober or Do You Want to Drink Without the Consequences?
E81: Why We Drink: Social Drinkers vs Problem Drinkers

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx
Lived is an app that connects you to the advice, tools and knowledge from a range of Guides (including me!) who have all had their own unique experiences with quitting alcohol. They’ve all figured out what worked for them, and share it through easy-to-follow audio content, to help you short-cut your own path to progress. Download the app for free athttps://lived.app.link/sober-powered

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Support the show

Gill discusses emotion intensity. Just like we all don’t experience alcohol the same, meaning some people will be more sensitive to the effects of pleasure and relaxation, we don’t all experience emotions the same way either. Some people have very intense emotional reactions to very simple, everyday things and that just makes life a lot more challenging. When we drink, we have extreme highs and lows, but some of us are naturally prone to extreme highs and lows. Research has found that people who have very intense emotions also have more complicated lives. In this episode we’re going to talk about how our emotions can vary, where emotions come from and why we have them, and 3 strategies you can use to start regulating your emotions.

What to listen to next:
E94: Drinking to Cope or Numb Out Doesn't Help, Here's How to Really Cope
E76: Learning the Truth About Your Drinking with Dr. Anna Lembke, Author of Dopamine Nation
E32: A Conversation With My Husband
E35: Emotional Sobriety

Emotional sobriety ebook
https://www.soberpowered.com/first-step

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx
Lived is an app that connects you to the advice, tools and knowledge from a range of Guides (including me!) who have all had their own unique experiences with quitting alcohol. They’ve all figured out what worked for them, and share it through easy-to-follow audio content, to help you short-cut your own path to progress. Download the app for free athttps://lived.app.link/sober-powered

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

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Sources are posted here.

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Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion. This is not medical advice.

Support the show

Gill discusses our ability to learn and adapt from our experiences. The definition of insanity is doing the same thing over and over again and expecting different results, and that doesn’t feel too far off from what we do with our drinking. We always seem to believe it’s going to be different this time, even when it’s consistently been horrible every single time before. In this episode you’ll learn about cognitive flexibility, how being inflexible greatly increases the risk of developing a problem with alcohol, and one reason why addiction is progressive. She has a lot of interesting studies to go over about how alcohol affects our ability to adapt the way we think and learn new information, and at the end of the episode she explains 5 tips for becoming a more flexible person.

What to listen to next:
E30: Gray Area Drinkers
E60: How Alcohol Affects Our Cognitive Abilities
E61: How Alcohol Memories are Triggered in Sobriety
E68: How Heavy Drinking Changes the Way We Make Decisions

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx
Lived is an app that connects you to the advice, tools and knowledge from a range of Guides (including me!) who have all had their own unique experiences with quitting alcohol. They’ve all figured out what worked for them, and share it through easy-to-follow audio content, to help you short-cut your own path to progress. Download the app for free athttps://lived.app.link/sober-powered

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses sugar cravings. It’s very common to go from having no interest in desserts or sweets at all to all of a sudden be craving them all the time once you stop drinking. There’s split advice on this in the sober community. Some say to just eat the sugar and worry about it later once you’re more comfortable with not drinking, and there are other people who say to avoid sugar entirely. In episode 41 she explained in detail why we crave sugar in sobriety, and in this episode she covers what we can do about it and if we should avoid sugar or not. You’ll learn about some of the latest research on sugar cravings and alcohol use disorder, if sugar consumption really increases relapse risk, and what the science suggests we should do about eating sugar in sobriety.

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx
Lived is an app that connects you to the advice, tools and knowledge from a range of Guides (including me!) who have all had their own unique experiences with quitting alcohol. They’ve all figured out what worked for them, and share it through easy-to-follow audio content, to help you short-cut your own path to progress. Download the app for free athttps://lived.app.link/sober-powered

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Do you enjoy this podcast? The best way to show your support is by making sure you are following the show! Other ways you can support the show are by sharing your favorite episodes and leaving a review on Apple.

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses a new genetic study on moderate drinking and heart health. We have believed for so long that moderate drinkers are healthier than non drinkers because they drink alcohol moderately, but this study has given us clues on why moderate drinkers may actually be healthier. You’ll learn more about this study, what they found, some other interesting studies on moderate drinking, and how you can take care of your heart health.

What to listen to next:
E85: Biased Alcohol Studies vs Reality
E90: New Study Finds Just One Drink Shrinks Your Brain, or Does it?
E17: Alcohol and the Heart
E81: Why We Drink: Social Drinkers vs Problem Drinkers
E20: Why is it So Hard to Moderate?

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx
Lived is an app that connects you to the advice, tools and knowledge from a range of Guides (including me!) who have all had their own unique experiences with quitting alcohol. They’ve all figured out what worked for them, and share it through easy-to-follow audio content, to help you short-cut your own path to progress. Download the app for free athttps://lived.app.link/sober-powered

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses avoidance behavior and how your tolerance for unexpected stress impacts your quality of life. She explains some interesting studies about intolerance of uncertainty leading to heavy drinking, and how your ability to tolerate stress determines your sensitivity to rewards like alcohol. You’ll learn how to use the method of cognitive reappraisal to reframe the way you think about stress and see situations in a healthier, more realistic perspective.

What to listen to next:
E60: How Alcohol Affects Our Cognitive Abilities
E41: Why Sober People Want So Much Sugar
E54: Neuroplasticity and Using Alcohol to Escape or Numb Out
E55: How to Power Through When You Want to Give Up

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx
Lived is an app that connects you to the advice, tools and knowledge from a range of Guides (including me!) who have all had their own unique experiences with quitting alcohol. They’ve all figured out what worked for them, and share it through easy-to-follow audio content, to help you short-cut your own path to progress. Download the app for free athttps://lived.app.link/sober-powered

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses a new study that found that alcohol-related deaths had increased by 25% in 2020. She explains the findings, how much alcohol-related deaths usually increase in a year, and how alcohol was involved in these deaths. You’ll learn about how the general population changed their drinking habits during quarantine, and what you can do if you’re struggling with drinking to cope with pandemic stress.

What to listen to next:
E63: Why Alcohol Causes Depression and Suicidal Thoughts
E85: Biased Alcohol Studies vs Reality
E90: New Study Finds Just One Drink Shrinks Your Brain, or Does it?
E65: What Happens to the Body When You Binge Drink
E58: How Does Alcohol Cause Cancer?
E52: Everything You Need to Know About Cirrhosis and More
E22: Why You Think Alcohol Helps Your Anxiety
E64: Anxiety and Alcohol (Part 2)
E17: Alcohol and the Heart

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode, discount codes, and new announcements every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses 5 reasons we don’t realize our drinking is a problem. You’ll learn how prevalent lack of awareness is in problem drinkers, and what the steps are moving through complete unawareness to acceptance. She explains factors that contribute to denial like how alcohol impacts our memory, how society makes it more challenging to accept you need to get sober, and how we convince ourselves that we couldn’t possibly have a problem.

What to listen to next:
E56: High Functioning Alcoholics and Denial
E60: How Alcohol Affects Our Cognitive Abilities
E79: Why We Romanticize Alcohol

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses losing the motivation to stay sober. Sometimes, we’ll say we don’t want to drink anymore, but what we really mean is we want to drink without the consequences. Your intention matters and if you are carrying around hopes and dreams of drinking again someday, then you’ll drink again. In this episode she explains why even when sobriety, your life, your job, and your relationships are a priority for you you still might end up drinking and then later you’re left wondering why you always do this to yourself.

What to listen to next:
E28: Is it a Bad Habit or a Problem?
E55: How to Power Through When You Want to Give Up
E79: Why We Romanticize Alcohol
E81: Why We Drink: Social Drinkers vs Problem Drinkers

Rage walk video
https://www.youtube.com/watch?v=AJy10StaHa4

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

Check out my YouTube channel. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses the new study that was published a few days ago about how even just one drink a day can shrink your brain. She explains what this study found, how the study was performed, and what she thinks of the results. She relates this to studies about how alcohol is healthy and teaches you how to identify whether a study's results are fact or just an association.

What to listen to next:
E85: Biased Alcohol Studies vs Reality
E69: Alcohol Shrinks the Brain... But What Does That Mean?
E31: If Alcohol is Toxic, Why Can We Drink it?

CNN Article
https://www.cnn.com/2022/03/04/health/alcohol-brain-shrinkage-wellness/index.html

Wine Spectator Article
https://www.winespectator.com/articles/new-study-suggests-red-wine-reduces-covid-infection-rates

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

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Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses cravings and how dopamine influences our level of self-control. Cravings to drink can show up when you least expect them and they can be really powerful. They don’t last forever, but if you’re trying to willpower your way through cravings all the time then you’re going to get exhausted. She explains an interesting study on levels of dopamine and how this influences our decision to go for instant gratification, and how the more willpower we try to throw at something, the worse our ability to exert self-control becomes.

What to listen to next:
E51: Why we crave alcohol and what to do about it
E67: How alcohol impacts cortisol and causes cravings
E62: Dopamine deep dive
E61: How alcohol memories are triggered in sobriety
E68: How heavy drinking changes the way we make decisions
E80: Benefits of a dry month

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

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Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses brain networks that make us more vulnerable to developing an addiction. Childhood trauma, family history of addiction, and growing up with a parent who struggles with substances greatly increase your risk of developing your issues with addiction. We know this, but sometimes if you look at families there is one sibling who makes it out fine and the other comes out with a ton of hardship and mental health challenges. Why is that though? Is one sibling strong and the other is weak? In this episode she explores why some siblings do not develop addiction despite having the same home life and childhood trauma as the sibling who eventually develops a problem. She uses herself and her brother as a case study for this episode because her brother is just a regular guy. She has a few studies to share about the brains of siblings and non addicted healthy controls with no family history, and some more information on resilience.

What to listen to next:
E71: Trauma May Make Drugs and Alcohol Feel More Pleasurable
E74: Resilience Impacts How Much You Drink
E32: A Conversation with my Husband
E46: Neuroplasticity Helps us Recover

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

Check out my YouTube channel, new videos every Tuesday at 10 am EST. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses shame. We talked about shame way back in episode 7 and learned that there is a clear link between experiencing shame and relapsing. In this episode you’ll learn about the difference between people who are guilt-prone and those who are shame-prone and how that impacts their drinking. She has so many interesting studies to share about the link between shame, loss of control over drinking and developing a problem, and some studies that may explain why some of us are prone to feeling shame instead of guilt. You will also hear the story of Gill's first drink and some insight on how to potentially manage shame in the future.

What to listen to next:
E7: Shame
E54: Neuroplasticity and Using Alcohol to Escape or Numb Out
E35: Emotional Sobriety
E19: Alcohol Use Disorder and Other Mental Health Conditions
E60: How Alcohol Affects Our Cognitive Abilities

Emotional Sobriety free ebook
https://www.soberpowered.com/first-step

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Soberlink is offering you $50 off an alcohol monitoring system that includes a breathalyzer device with facial recognition that allows you to share your sobriety in real time. Soberlink has also created a free resources guide specifically for Sober Powered listeners “How to Hold Yourself Accountable in Early Recovery”. Use this link to get your copy of the guidehttps://bit.ly/3Bp2krx

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

Check out my YouTube channel and please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses how helping others helps us. You’ll learn about some studies on helping others, what a helper’s high is, and what oxytocin is. She explains some studies that looked at people in recovery helping others and how that impacts their own sobriety, why we are drawn to personal stories of recovery, and give you some ideas on how you can start helping others if you don’t want to do it publicly. She also describes the difference between helping others purely because you feel the drive to, versus helping others with the intention of money, followers, or fame.

What to listen to next:
E79: Why We Romanticize Alcohol
E80: Benefits of a Dry Month
E62: Dopamine and Addiction

Quick start to sobriety ebook (free download)
https://www.soberpowered.com/quick-start-to-sobriety

Meetings:
https://aa-intergroup.org/
https://www.smartrecovery.org/community/calendar.php
https://recoverydharma.org/meeting-list
https://www.theluckiestclub.com/join-community
https://jointempest.com/membership/
https://eastcoastsobersquad.com/events

Find a Therapist in the US:
https://www.psychologytoday.com/us/therapists

Therapy for everyone:
https://www.betterhelp.com/

Treatment:
https://www.banyantreatmentcenter.com/
https://sobernation.com/rehabs/

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

Check out my YouTube channel, new videos every Tuesday at 10 am EST. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Recently, wine spectator shared an article on Instagram about how moderate, daily wine drinking helped you not get covid. Most people see that post and think, “great, I knew I was doing something right!” and very few people actually go read the article. In this episode, Gill discusses science funded by the alcohol industry, how that ends up influencing the results, and how you can know the difference between biased, exaggerated claims and the truth. She walks you through a few different studies that support how alcohol is healthy, shows you the holes in these studies, and what the truth is. By the end of the episode you'll be able to spot biased science and you'll learn a bit more about how pervasive the alcohol industry is in scientific research today.

Wine Spectator Study
https://www.winespectator.com/articles/new-study-suggests-red-wine-reduces-covid-infection-rates

What to listen to next:
E80: Benefits of a Dry Month
E79: Why We Romanticize Alcohol
E76: Learning the Truth About Your Drinking with Dr. Anna Lembke, Author of Dopamine Nation

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

Check out my YouTube channel, new videos every Tuesday at 10 am EST. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses if alcohol actually tastes good and feels good for us. You’ll learn about why we perceive alcohol as pleasurable, a bit about taste genetics, and how the way alcohol tastes for you can influence how much you drink. She has an interesting study to share with you about how the pleasure you feel from alcohol affects how much you drink, and if we develop a tolerance to pleasure making us require more alcohol to get the same effect.

What to listen to next:
E76: Learning the Truth About Your Drinking with Dr. Anna Lembke, Author of Dopamine Nation
E11: Why Alcohol Feels Good (Endorphins and Opioid Receptors)
E62: Dopamine and Addiction
E28: Is it a Bad Habit or a Problem?
E77: Why are Non-Alcoholic Drinks Triggering?
E48: Is Addiction Genetic or a Learned Behavior?

What to watch next:
Thoughts on deserving a drink
https://youtu.be/a-9rL2kOjPY

What to do when you're romanticizing alcohol
https://youtu.be/0HfSNOTNFDU

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Visit www.exactnature.com to learn more
Curious Elixirs is giving you $10 your order of $50 or more with the code POWER22. Visit https://curiouselixirs.com/pages/sober-powered?utm_source=sober-powered-podcast&utm_medium=paid&utm_campaign=sober-powered-122 to learn more.

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

Check out my YouTube channel, new videos every Tuesday at 10 am EST. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses heightened emotions in the first 90 days of sobriety, but really this can apply to whatever stage you’re at. Big emotions and mood swings are very common, so in this episode you’ll learn how your emotions change when you stop drinking, how to manage this without turning to another self-destructive coping mechanism, and what to expect emotionally during withdrawal, early sobriety, and up to 90 days of sobriety.

What to listen to next:
E9: From chronic day ones to forever sobriety
E38: What causes withdrawal symptoms?
E67: How alcohol impacts cortisol and causes cravings
E40: Why are we so angry?

What to watch next:
5 walks to help your sobriety (the rage walk)
https://youtu.be/AJy10StaHa4

I quit drinking on my own, but what does that mean for you?
https://youtu.be/3ZYSWpc-YY0

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

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Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

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Gill welcomes Amanda E. White to the podcast. Amanda is a licensed therapist and the author of the book “Not Drinking Tonight: A Guide to Creating A Sober Life You Love.” Not drinking is just the beginning of improving our lives. We also have to learn things like how to deal with emotions, how to set and maintain healthy boundaries, and how to take care of ourselves. This episode is your guide to moving forward without alcohol.

In this episode you’ll learn:

Amanda’s path to becoming a therapist and struggling with her drinking during grad school
Emotions: how alcohol stunts our emotional maturity and prevents us from learning basic life skills, how to begin recognizing your feelings if you have no idea where to start, and why you don’t have to feel happy all the time- it’s not our normal baseline
Boundaries: what they are, what they are not, how to set boundaries as a people pleaser or if you’ve never set them before, how to navigate tough conversations, how to deal with having your boundaries being violated
Self-care: why alcohol isn’t self care and what real self-care is
How to start therapy and find a therapist you connect with

Amanda is the founder and owner of the group therapy practice, Therapy for Women Center, based in Philadelphia serving clients across the country. In her clinical work, she specializes in working with individuals with substance use disorders and eating disorders. She has been featured in notable publications such as Forbes, Washington Post, Shape, Women’s Health Magazine, and more.

Connect with Amanda:

Where to get her book amandaewhite.com

Her practice's website therapyforwomencenter.com

Instagram www.instagram.com/therapyforwomen

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Visit www.exactnature.com to learn more
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Disclaimer: this is not medical advice

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses why we drink. Our motivation for drinking matters and a recent study found that why we drink coincides with the development of alcohol use disorder. She covers the main reasons why people drink: to cope with mental health and negative emotions, to unwind after work and deal with stress, to socialize, and to cope with stress from parenting. She found some interesting studies to share with you about why people drink, and one study at the end of the episode about why mom’s drink.

What to listen to next:
E55: How to Power Through When You Want to Give Up
E63: Why Alcohol Causes Depression and Suicidal Thoughts
E79: Why We Romanticize Alcohol
E54: Neuroplasticity and Using Alcohol to Escape or Numb Out
E43: Drinking to Cope

What to watch next:
Can we drink on special occasions? Thoughts on "deserving" a drink
https://youtu.be/a-9rL2kOjPY

How to not drink after work. Getting through the witching hour sober
https://youtu.be/C-UH_vJPJVY

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Visit www.exactnature.com to learn more
Curious Elixirs is giving you $10 your order of $50 or more with the code POWER22. Visit https://curiouselixirs.com/pages/sober-powered?utm_source=sober-powered-podcast&utm_medium=paid&utm_campaign=sober-powered-122 to learn more.

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses Dry January and how a month-long challenge can help you. You’ll learn the physical and mental health benefits of giving up alcohol for 30 days, a bit of the history of Dry January and how popular it is, and how giving up alcohol for a month can greatly improve your self-efficacy or your belief in yourself. She never did a month-long challenge, but she shares a bit about her experience giving up alcohol for 90 days and what she learned from that break.

What to listen to next:
E23 What your blood can reveal about your liver health
E9 From chronic day ones to forever sobriety
E16 Signs I was a problem drinker
E38 What causes withdrawal symptoms?
E60 How alcohol affects our cognitive abilities
E36 Your sober pal tell us what AA is like
E59 What to expect when you stop drinking

What to watch next:
I quit drinking on my own, but what does that mean for you?

eBook Recommendation:
Quick Start Guide to Sobriety (free download)

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Visit www.exactnature.com to learn more
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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses romanticizing alcohol. You’ll learn why we selectively remember the positive memories of our drinking, why the negative memories fade away, and how this can lead us to drink again. She found a very cool study to tell you about too, that looked at how quickly negative memories fade for moderate drinkers versus heavy drinkers. And if you struggle with romanticizing alcohol, then she provides some tips at the end of this episode for dealing with these thoughts.

What to listen to next:
E25: Staying Sober During the Holidays
E28: Is it a Bad Habit or a Problem?
E32: A Conversation with my Husband
E61: How Alcohol Memories are Triggered in Sobriety
E62: Dopamine and Addiction

Videos:
Romanticizing Alcohol?
Should You Drink on Christmas and NYE?
How to Stay Sober During the Holidays

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Click here to learn more or visit www.exactnature.com

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Sources are posted here.

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill welcomes Nikki Eisenhauer to the podcast. Nikki is a licensed psychotherapist, life coach, and the host of the Emotional Badass Podcast. If you struggle with alcohol, then it's highly likely that you also struggle with handling emotions in a healthy way. Gill loves the way that Nikki discusses emotions in her podcast, and knew her expertise would be the perfect addition to Sober Powered.

In this episode you’ll learn:

How Nikki started her career working with people who struggle with addiction and trauma
How to connect with your emotional self vs your thinking self
How to just “be” and not deal with constant overwhelm
How to break out of the mindset of needing to get to a certain point in life to be happy
Why your emotions are okay and how to embrace feeling them
How trauma can disconnect you from your body, what that looks like (hypervigilance), and how to reconnect

Connect with Nikki:

Emotional Badass Patreon

Emotional Badass Spotify

Emotional Badass iTunes

Nikki Eisenhauer (courses, work with her, etc)

What to listen to next (Emotional Badass episodes):

A Personal Story of Childhood, PTSD, and Fences
From Survive to Thrive - A Strategy for Anxiety & PTSD Recovery
How do you know where to start or focus in healing?
Boundaries Gratitude, Self Worth, and Codependency

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Click here to learn more or visit www.exactnature.com

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

Check out YouTube channel, new videos every Tuesday. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this episode is our interpretation of the research combined with opinion. This is not medical advice.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses non-alcoholic drinks. Some people love them, and some people think they ruin your sobriety. In this episode she explains why non-alcoholic drinks can be so triggering and how they activate the reward center. You’ll learn if it’s safe to consume drinks that have a tiny bit of alcohol in them, why you might get a fake buzz from non-alcoholic options, and how drinks that mimic the real thing can lead someone down the path to relapse or they could just be a great tool for someone else’s recovery.

What to listen to next:
E31: If Alcohol is Toxic, Why Can We Drink it?
E61: How Alcohol Memories are Triggered in Sobriety

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Click here to learn more or visit www.exactnature.com

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

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Sources are posted here.

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill welcomes Dr. Anna Lembke to the podcast. Dr. Lembke is a professor of psychiatry at Stanford University School of Medicine and chief of the Stanford Addiction Medicine Dual Diagnosis Clinic. Her new book, Dopamine Nation: Finding Balance in the Age of Indulgence (Dutton/Penguin Random House, August 2021), an instant New York Times bestseller, explores how to moderate compulsive overconsumption in a dopamine-overloaded world.

In this episode, you'll learn:

How whatever perceived positives alcohol is bringing to your life (like less anxiety) with repeated use, alcohol causes or worsens the very thing you are trying to improve
Why alcohol isn't actually your best friend or the only thing that is helping you
Why a 7-14 day break isn't long enough to see the truth about your drinking
How taking 30 days off can significantly improve your mental health for the majority of people
Why doctors are hesitant to ask about alcohol and drug use
Ways to evaluate the amount of alcohol you're consuming
How long does it take to restore balance in the brain
How to set expectations in sobriety
Sobriety obsession: can we get addicted to sobriety?

In 2016, she published Drug Dealer, MD – How Doctors Were Duped, Patients Got Hooked, and Why It’s So Hard to Stop (Johns Hopkins University Press, 2016), which was highlighted in the New York Times as one of the top five books to read to understand the opioid epidemic (Zuger, 2018). Dr. Lembke appeared on the Netflix documentary The Social Dilemma, an unvarnished look at the impact of social media on our lives.

Get your copy of Dopamine Nation here

What to listen to next:
E62: Dopamine and Addiction

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Click here to learn more or visit www.exactnature.com

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Check out new YouTube channel, new videos every Tuesday. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Dopamine Nation: Finding Balance in the Age of Indulgence

Gill discusses how sleep changes from when we’re drinking to long term sobriety. She explains how alcohol impacts sleep, how sleep changes in withdrawal and early sobriety, and when you can expect your sleep to fully recover. You’ll learn how lack of sleep while we’re drinking exacerbates the damage alcohol causes to the brain, how insomnia impacts cravings, and 5 strategies for coping with insomnia in sobriety.

What to listen to next:
E3: Alcohol, sleep and drinking dreams
E59: What to expect when you stop drinking
E60: How alcohol impacts our cognitive abilities
E22: Why you think alcohol helps your anxiety
E64: Alcohol and anxiety (part 2)
E69: Alcohol shrinks the brain, but what does that mean?

As a listener of Sober Powered you get special discounts from my sponsors! Thank you for supporting the show by supporting my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Click here to learn more or visit www.exactnature.com

Sign up to get emails from me. I send out a preview of the next podcast episode every Thursday.

Check out new YouTube channel, new videos every Tuesday. Please subscribe!

Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses resilience. Being able to get through hardship without self-destructing is key for maintaining our sobriety. She explains what resilience is, some research on how this impacts sobriety, and other skills that contribute to resilience and staying sober. At the end of the episode she will go over 5 tips for developing resilience if this is something you struggle with.

What to listen to next:
E55: How to Power Through When You Want to Give Up
E35: Emotional Sobriety

As a listener of Sober Powered you get special discounts from my sponsors!

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Follow Sober Powered on Instagram for more education and inspiration

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill celebrated 2 years of sobriety on November 9th, 2021. In this episode, she will discuss how sobriety has changed for her from the first to the second year, obsessing about sobriety, intrusive thoughts about alcohol, an all or nothing mindset, and how to achieve balance in your sobriety.

What to listen to next:
E55: How to Power Through When You Want to Give Up
E70: How the Brain Balances Reward and ConsequencesE21: I'm One Year Sober!

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill continues our conversation about trauma from last week's episode. She discusses a couple interesting studies about how trauma impacts our ability to regulate our emotions, and how not being able to regulate your emotions leads to relapse. You’ll learn how trauma impacts the way the brain responds to emotions, how this can lead to addiction, and what you can do to start working on improving your ability to handle negative emotions.

Emotion Regulation Skills Questionnaire (ERSQ)

What to listen to next:
E46: Neuroplasticity Helps Us Recover

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Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses how trauma increases the risk of developing an addiction. She reviews an interesting study from 2021 that looked at how trauma impacts the amount of pleasure a person will feel from drugs. You’ll learn how childhood trauma changes the way animals and humans experience pain, another reason why we can never become take it or leave it drinkers or drug users, and why science thinks trauma makes us more vulnerable to addiction.

What to listen to next:
E67: How Alcohol Impacts Cortisol and Causes Cravings
E11: Why Alcohol Feels Good (Endorphins and Opioid Receptors)

As a listener of Sober Powered you get special discounts from my sponsors!

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses the balance between how we believe alcohol is benefitting us and the consequences it's bringing to our lives. This balance is what helps moderate drinkers know when to stop, but sometimes this balance can be disrupted and the negative consequences just don’t seem to be that bad. In this episode you’ll learn about how the brain balances reward and consequences, and some ways this balance can be disrupted to increase the risk of developing a problem with alcohol.

What to listen to next:
E54: Neuroplasticity and Using Alcohol to Escape or Numb OutE68: How Alcohol Abuse Changes the Way We Make Decisions
E55: How to Power Through When You Want to Give Up
E30: Gray Area Drinkers (and positive alcohol expectancies)

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Key takeaways and sources are posted here.

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses how alcohol shrinks the brain and what that actually means. She explains how alcohol shrinks the brain, how this impacts our cognitive function, and how the brain recovers with sobriety. You’ll learn about some genetic factors that make us more vulnerable to abusing alcohol and what happens when alcohol causes permanent brain damage.

What to listen to next:

E26: Does the Brain Recover?
E17: Alcohol and the Heart
E11: Endorphins and Opioid Receptors

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Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses decision making. She explains how the damage alcohol abuse causes to the brain relates to damage caused by a type of traumatic brain injury. You’ll learn how the brain makes decisions, how alcohol abuse changes our decision making, and what you can do to make better decisions and protect your sobriety.

As a listener of Sober Powered you get special discounts from my sponsors!

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Sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

Join the Sober Powered Facebook Group for extra support

And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses stress, cortisol and cravings. She explain how our stress response system works, and how alcohol changes this response and our hormones. You’ll learn how alcohol impacts our cortisol levels, how this impacts our cravings for alcohol, and what this means for people trying to stay sober. At the end of this episode you'll see how this topic connects to a lot of other things we’ve discussed on this podcast. This is an episode you don't want to miss!

Episodes to listen to next

E40: Why Are We So Angry?
E51: Why We Crave Alcohol and What to Do About It

As a listener of Sober Powered you get special discounts from my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Click here to learn more or visit www.exactnature.com
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Follow Sober Powered on Instagram for more education and inspiration

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses what increases our risk of relapsing. She explains how alcohol changes the brain to make it harder to not drink, so we’ll talk about changes to the reward center, how the brain communicates with itself, and how we are able to handle stress. You’ll learn how hope and the way you deal with things helps you stay sober too.

What to listen to next:

E26: Does the brain recover?
E42: Is relapse a part of recovery?
E46: Neuroplasticity helps us recover

As a listener of Sober Powered you get special discounts from my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Click here to learn more or visit www.exactnature.com
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Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses what happens when you binge drink. She explains the effects binge drinking has on different parts of the body, and you’ll learn more about alcohol overdose poisoning. At the end of the episode she shares a story of a family friend who experienced alcohol overdose poisoning.

As a listener of Sober Powered you get special discounts from my sponsors!

Exact Nature is giving you 20% off all of your future orders with the code SP20. Click here to learn more or visit www.exactnature.com
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Key takeaways and sources are posted here.

Follow Sober Powered on Instagram for more education and inspiration

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses anxiety and addiction. She explains how the brain keeps itself in balance, how alcohol affects this balance, and how this causes us to feel relaxed when we drink and then anxious when we don’t. You’ll learn why we get hangxiety when we try to stop drinking, how genetics plays a role, how long it generally takes for the brain to balance itself out after we quit, and more about a drug called Baclofen which is prescribed off label in some countries to treat alcohol addiction.

What to listen to next:

E22: Why You Think Alcohol Helps You Anxiety
E43: Drinking to Cope

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Gill discusses serotonin and dopamine. She explains what serotonin is, how serotonin and dopamine work together, and how they are affected by alcohol. You’ll learn why alcohol causes depression and suicidal thoughts, and a fun fact at the end of the episode about serotonin, dreams, and psychedelics.

What to listen to next:

E13: Alcohol, Serotonin and Depression
E19: Alcohol Use Disorder and Psychiatric Comorbidities
E62: Dopamine and Addiction

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Gill discusses dopamine. We know dopamine is associated with addiction, but she explains what dopamine does and how it makes it tougher to quit drinking. You’ll learn how dopamine reinforces addiction, what animals who have damage to their dopamine systems are like, how dopamine affects our desire to search for alcohol, and how punishers and aversion affect addiction.

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Gill discusses how alcohol memories are triggered in sobriety. She had an unexpected encounter with $28 all you can drink wine recently, and this triggered an urge and all those weird thoughts about drinking. She found some very interesting studies about where drinking memories might be stored, how they become activated and lead to relapse, and why these drinking memories get triggered during sobriety. It can be very frustrating after a lot of sober time to have urges pop up, so hopefully this episode helps you understand why this happens and reinforces that you can never change the way you drink and it will never be “long enough”.

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Gill discusses cognitive skills, which are skills that the brain uses to understand information, remember it, and apply it. She explains how alcohol impacts our cognitive skills, which ones suffer the most, and how long these skills take to recover in sobriety. You’ll learn about skills like attention, working memory, problem solving, updating our beliefs, memory, self-awareness, and emotional and social skills.

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Gill discusses what to expect when you stop drinking. She walks you through the physical and mental improvements you can expect from the first few days up to the first few years. You’ll learn how in some areas of our health, things may get worse before they get better, and what challenges to expect in early sobriety that might throw you off and trigger you to drink.

Episodes mentioned:

E38: Withdrawal
E22: Anxiety
YouTube video on anxiety
E35: Emotional Sobriety
E33: Alcohol Energy
E3: Sleep
E41: Sugar Cravings
E34: Weight Loss

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Gill discusses cancer. She explains what a carcinogen is, how it causes cancer, and what component of alcohol causes cancer. There’s some misinformation circulating in the sober community on that topic, so she clears that up. You’ll learn how alcohol causes cancer, how our genetics contribute to our risk of developing cancer from heavy drinking, and how the way the body handles chronic heavy drinking puts us even more at risk for developing cancer.

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Gill discusses how alcohol affects our looks. You’ll learn the impact that alcohol has on our hair, skin and nails, dental health, facial aging, body odor, and on our ability to build and maintain muscle mass.

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Gill discusses high functioning drinkers/alcoholics. She explains the common characteristics of someone who is high functioning, how denial fits into this, and how a high functioning drinker can have a much more difficult time accepting that they need to stop drinking. You’ll learn about functional tolerance, which is a type of tolerance that high functioning drinkers develop that allows them to appear like they aren’t even drunk. Of course, neuroplasticity fits into all of this as well!

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Gill discusses what to do when horrible things happen in your life and all you want to do is give up. She experienced something pretty bad recently, and has had similar experiences twice when she was drinking. In this episode, she walks you through how she handled this situation in all 3 occasions, how she handled it differently now that she is sober, how she resisted the urge to give up and drink it away, and what you can do to stay strong and move through pain when life gets hard.

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Gill discusses using alcohol to escape. You’ll learn about instant gratification versus actually working for stress relief, tips to deal with stress without drinking, and a couple of interesting studies about how brain differences in social versus problem drinkers influence our desire to escape, and how alcohol relates to overall happiness.

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It's the 1 year anniversary of the Sober Powered podcast! In this special anniversary episode I'm going over my top 5 things I've learned in the past year of researching addiction. If you enjoy the podcast and it's been helpful for you, then the best thing that you can do to support the show is to share your favorite episodes and get this information out there. Thank you for all of your support and encouragement over the past year!

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Recently, a member of the Sober Powered Facebook group passed away due to complications from cirrhosis. The hope for this episode is that this helps someone to quit drinking a little bit sooner or to go to the doctor a little bit sooner if they are experiencing symptoms. This is a full, extensive guide on cirrhosis. You'll learn the stages of liver disease and how cirrhosis develops, what cirrhosis does to the body, complications of cirrhosis and why they occur, and the general prognosis for someone with cirrhosis. About 10 minutes into the episode Gill gives a signal to turn it off if you don't want to hear all of the details about complications and prognosis. This is because she doesn't want to scare anyone.

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Gill discusses cravings. She explains what cravings are, why we have them, and how our beliefs about alcohol influence our cravings. You’ll learn about how cravings contribute to relapse, and what you can do to identify and manage your triggers.

I’m launching a YouTube on Tuesday June, 15. Please subscribe!

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It's episode 50 of the podcast! This is a special episode featuring some friends from the sober community to tell you about what has had the biggest impact on their recovery. I hope that you take away a few different tips and perspectives that you can apply to your own journey, plus that you discover new resources and people who inspire you.

In this episode,

Odette Cressler, host of Recovery Elevator
https://www.instagram.com/theharmonylane/

https://www.instagram.com/recoveryelevator/Jeff Simone, PharmD, Sober Coach
https://www.instagram.com/reactionrecovery/

https://reactionrecovery.com/Jen Hirst, Sober Coach
https://www.instagram.com/jenleehirst/

https://livingzeroproof.com/Celeste Yvonne, Writer and Co-Founder of Sober Mom Squad
https://www.instagram.com/theultimatemomchallenge/

Katie McNicol, Sobriety Advocate and YouTuber
https://www.instagram.com/thissobergirl/

https://www.youtube.com/channel/UCGhaxgecCl7a8-4QvvUoAggDavid Wilson (AKA Sober Dave), GAD Coach and Podcaster
https://www.instagram.com/soberdave/

https://davidwilsoncoaching.com/https://podcasts.apple.com/us/podcast/one-for-the-road/id1565341712Jenna Dillulio, Sober Content Creator
https://www.jennadillulio.com/

https://www.instagram.com/jennadillulio/ As a listener of Sober Powered, Exact Nature is giving you 20% off your first three orders with the code SP20. Click here to learn more or visit www.exactnature.com

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Gill discusses boundaries. She explains what boundaries are, why some of us have trouble setting them, and 5 consequences of not having boundaries. You’ll learn the real motivation behind people pleasing and having no boundaries, and how boundaries connect to emotional sobriety. At the end of the episode, she gives you some tips for creating boundaries and some easy ones to start with.

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Gill discusses what increases our risk for developing a problem. You’ll learn if there is a specific gene for alcoholism, how genetics influences your risk for developing a problem, and how your life experiences influence the risk. By the end of this episode you will have a good understanding of what factors could potentially align in someone’s life to create a problem, one reason why we can’t become take it or leave it drinkers, and why some people are much less likely to ever develop a problem.

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Gill discusses addiction treatments throughout history. If you’re wondering what snake pits, lobotomies, LSD and gold injections have in common, then you’ll enjoy this episode. This episode only covers treatments from ancient times up to the 1950's when pharmaceutical treatments were developed. Gill ends the episode by giving a brief explanation of how the 3 FDA approved drugs for alcohol abuse (Antabuse, Naltrexone, and Campral) work in the brain.

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Gill discusses neuroplasticity. She explains what neuroplasticity is, how this affects addiction and recovery, what the purpose of dopamine is, and parts of the brain that are key for coping with stress and staying sober. You’ll learn more about how neuroplasticity affects our ability to stay sober and to learn new methods of dealing with stress.

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Gill discusses overwhelm. She has experienced powerful overwhelm a few times in her life, and after doing some research, feels like she has a better understanding of why she felt that way. Since quitting drinking, she has been completely free of overwhelm so in this episode she explains how she was able to do that and what emotional overwhelm really is. She also have a little gift for you if you listen to this episode she will explain more.

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Gill talks to Kevin who is an alcohol-free accountant, husband, and father. You may know him from his personal Instagram account, @TheSoberGinger, or because he leads 1000 hours dry. Kevin quit drinking when his daughter was 11 years old, so she remembers what it was like before. In this episode they discuss his journey to quitting drinking, what his relationship with his daughter was like before he stopped drinking, what parenting was like for him before vs after he stopped drinking, how he told his family that he’s not drinking anymore and how they responded, what his relationship with his daughter is like today, how they discuss not drinking, and his advice for parents whose children remember what their drinking was like. Kevin shares some stories from his drinking days and explains how he deals with shameful memories.

You can find Kevin on Instagram @thesoberginger and @1000hoursdry where he hosts a weekly live on Saturdays. He also recommends following @1000hoursdryparents for extra support and information.

As a listener of Sober Powered, Exact Nature is giving you 20% off your first three orders with the code SP20. Click here to learn more or visit www.exactnature.com

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Gill discusses drinking to cope. Many problem drinkers will drink to cope with stress, anxiety, depression, past trauma, or loneliness. When we try to stop drinking, we’re not used to handling our problems and feelings so each one becomes a major trigger. There is a big connection between drinking to cope and developing a drinking problem. In this episode, you'll learn about some studies on drinking to cope and a few reasons why women are more likely to do this than men are. She will tell you about her experience drinking to cope, and her advice for anyone who is struggling with this.

As a listener of Sober Powered, Exact Nature is giving you 20% off your first three orders with the code SP20. Click here to learn more or visit www.exactnature.com

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Gill discusses relapse. She explains how common it is for people to relapse, some different perspectives on sobriety, and some things that increase the chance of relapsing. You’ll learn about her experiences with going back to drinking, and a few things you can work on if returning to drinking or relapsing is an issue for you.

As a listener of Sober Powered, Exact Nature is giving you 20% off your first three orders with the code SP20. Click here to learn more or visit www.exactnature.com

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it. Plus, I have a bonus episode available only for those of you who have submitted a review. Click here for more information.

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Gill discusses sugar. When she stopped drinking, all of a sudden she had a desire for sweet stuff. There are some misconceptions around why this happens and some interesting research on problem drinkers and sugar. In this episode we'll break down 3 myths about sober people and sugar. You’ll learn why sober people tend to want to eat all the sugar, how your genetics and childhood influence sweet preference, and what you can do to limit the amount of sugar you’re consuming.

As a listener of Sober Powered, Exact Nature is giving you 20% off your first order with the code SP20. Click here to learn more **or visit www.exactnature.com

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Gill discusses anger. There is a strong connection between anger, substance abuse, and relapse. You'll learn what happens in the body when we feel anger and what it really means when you're angry. Gill explains her experience with anger in sobriety and gives you some tips for how you can start working on your own anger.

As a listener of Sober Powered, Exact Nature is giving you 20% off your first order with the code SP20. Click here to learn more or visit www.exactnature.com

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Gill discusses body image. She struggled with disordered eating and body dysmorphia before she started drinking, which is why she started drinking so late in life. When she began recovering from these issues, she started drinking, and just swapped one problem for another. Gill explains how common it is to struggle with both eating disorders and alcohol abuse, how common it is to trade one problem for another, and more about body dysmorphia. You’ll learn about her journey from feeling fat at 9 years old, to finally liking her body for the first time in her life at 30 years old.

As a listener of Sober Powered, Exact Nature is giving you 20% off your first order with the code SP20. Click here to learn more or visit www.exactnature.com

Key takeaways and sources are posted here.

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Gill discusses the central nervous system and alcohol withdrawal. She explains how alcohol affects the central nervous system, what bodily functions this impacts, and how the central nervous system rebounds after we stop drinking. You'll learn what's going on in the brain to cause withdrawal symptoms like night sweating and the more serious symptoms of delirium tremens.

As a listener of Sober Powered, Exact Nature is giving you 20% off your first order with the code SP20. Click here to learn more or visit www.exactnature.com

Key takeaways and sources are posted here.

Subscribe to my email list to receive a copy of an eBook I wrote about how alcohol relaxes us! Each Tuesday you will receive an email with the summary of the previous week's podcast episode too. Click here to subscribe!

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And if you're enjoying this podcast, please use this link to leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion

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Gill discusses hormones. She explains how alcohol affects insulin and how it affects our reproductive hormones. She discusses how hormones send messages, how insulin works to maintain blood sugar levels, and how humans go through puberty. You’ll learn how alcohol affects fertility for both men and women, and how drinking during infertility treatments impacts the success of the treatment.

Check out my new website!

Key takeaways and sources are posted here.

Subscribe to my email list to receive a copy of an eBook I wrote about how alcohol relaxes us! Each Tuesday you will receive an email with the summary of the previous week's podcast episode too. Click here to subscribe!

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Join the Sober Powered Facebook Group for extra support
And if you're enjoying this podcast, please leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion

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Gill talks to Laura from Your Sober Pal about AA. Laura will explain why she went to her first AA meeting, what to expect when you first start going or when you return after a relapse, her experience having a sponsor and sponsoring others, and how to handle shame. They discuss the common barriers people have about attending AA- calling yourself an alcoholic and the higher power aspect. This episode is important because many of us refuse to even try AA, but it could be the thing that helps you finally get sober.

Laura's Bio:
Laura is an award-winning writer and marketer with a passion for animals and helping people get sober. She is the face behind Your Sober Pal, a sobriety humor Tik Tok account and Instagram account aimed at helping people find comfort and laughter in their struggle with alcohol. When she isn't making Tik Toks, Laura can be found at her local animal shelter where she works as a communications manager. She is also passionate about backpacking, bodybuilding, and plants.

Connect with Laura on Instagram and TikTok. Click here to visit her website where she has a very large list of resources and links to find meetings.

Key Takeaways from this episode are posted on my website

Subscribe to my email list to receive a copy of an eBook I wrote about how alcohol relaxes us! My weekly newsletter comes out each Tuesday. Click here to subscribe!

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And if you're enjoying this podcast, please click here to leave a review. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion

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Gill discusses emotional sobriety. She explains the idea of emotionally staying the same age you were when you started drinking, and how to work on becoming more emotionally mature. You’ll learn about distress tolerance, how it impacts our sobriety, but especially how it impacts the first few weeks of sobriety.

Get your copy of my eBook Emotional Sobriety: free yourself from frequent, overwhelming emotional triggers

Key takeaways and sources are posted here

Subscribe to my email list to receive a copy of an eBook I wrote about how alcohol relaxes us! Each Tuesday you will receive an email with the summary of the previous week's podcast episode too. Click here to subscribe!

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And if you're enjoying this podcast, please leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion

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Gill discusses weight loss. Many of us have a goal to lose weight, and it can even be something we pursue for our entire lives without success. There are 3 main reasons that alcohol prevents the body from burning fat as energy, which you’ll learn about in this episode. It's more than a simple calorie/sugar thing.

Key takeaways and sources are posted here.

Subscribe to my email list to receive a copy of an eBook I wrote about how alcohol relaxes us! Each Tuesday you will receive an email with the summary of the previous week's podcast episode too. Click here to subscribe!

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And if you're enjoying this podcast, please leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion

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Gill discusses wine energy. Is it a real phenomenon or something that we just think is real because we’re buzzed? You'll learn what happens to alcohol as it's broken down and how these breakdown products affect the brain. She will explain some very interesting information about how one product from the breakdown of alcohol affects our genes.

Key takeaways and sources are posted here.

Subscribe to my email list to receive a copy of an eBook I wrote about how alcohol relaxes us! Each Tuesday you will receive an email with the summary of the previous week's podcast episode too. Click here to subscribe!

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And if you're enjoying this podcast, please leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research combined with my opinion

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Gill's husband Drew visits the podcast as her first guest! This is an episode you really don't want to miss! They discuss how her last night of drinking was from his experience, if he thought her drinking was problematic before she quit, and if he has ever worried about his own drinking. Drew tells us a bit about his childhood and how that shaped his views on how much and how often it is acceptable to drink.

Drew also explains how alcohol affected their relationship, how he feels socializing now with a sober wife, how drinking (even moderately) has impacted his health, and what he thinks of the podcast and all of this information being so public and assessible. Drew ends the episode by providing some insight and advice for partners of problem drinkers. Please make sure to share this episode, it is helpful to anyone who drinks, whether they drink problematically or not.

Key takeaways are posted here.

There is now a Sober Powered email list you can subscribe to! Each Tuesday you will receive an email with the summary of the previous week's podcast episode. Click here to subscribe!

Follow Sober Powered on Instagram for more education and inspiration
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Gill discusses why humans are even able to drink ethanol in the first place. Ethanol is toxic, and we aren’t able to drink diluted versions of other alcohols without severe consequences, so she's been curious why we even evolved to process ethanol. She explains why scientists think we evolved enzymes to process alcohol, and what happens if you drink the other alcohols, which have very similar structures to ethanol. She ends the episode with a couple of stories about people consuming alcohol thinking it was just ethanol, but it was actually tainted with methanol.

Key takeaways and sources are posted here.

There is now a Sober Powered email list you can subscribe to! Each Tuesday you will receive an email with the summary of the previous week's podcast episode. Click here to subscribe!

Follow Sober Powered on Instagram for more education and inspiration
Join the Sober Powered Facebook Group for extra support
And if you're enjoying this podcast, please leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research and my opinion

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Gill discusses gray area drinkers. She explains the idea of the popular saying, “rock bottom is where you stop digging”, what misery threshold is, and how positive alcohol expectancies play a large role in how we drink. Gray area drinkers have a unique challenge of not having their drinking be bad enough to quit, but having it be bad enough to make them miserable all the time. She discusses this idea and why it is so hard for them to stay sober in this episode.

Key takeaways and sources are posted here.

There is now a Sober Powered email list you can subscribe to! Each Tuesday you will receive an email with the summary of the previous week's podcast episode. Click here to subscribe!

Follow Sober Powered on Instagram for more education and inspiration
Join the Sober Powered Facebook Group for extra support
And if you're enjoying this podcast, please leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research and my opinion

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Gill discusses alcohol and the teen brain. She explains how bullying contributes to teen drinking and why teens tend to binge drink (hint: it has to do with their brains!). This topic connects back to episode 22 on anxiety, so you’ll learn more about brain-derived neurotrophic factor (BDNF) with an explanation on DNA and RNA. She will also discuss how teen drinking puts kids at risk to develop addictions later in life and some statistics on this topic. This episode is very interesting, so even if you didn't drink as a teen or have a teenager, you will still enjoy learning this information.

Key takeaways and sources are posted here.

There is now a Sober Powered email list you can subscribe to! Each Tuesday you will receive an email with the summary of the previous week's podcast episode. Click here to subscribe!

Follow Sober Powered on Instagram for more education and inspiration
Join the Sober Powered Facebook Group for extra support
And if you're enjoying this podcast, please leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: all of the information described in this podcast is my interpretation of the research.

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Gill discusses bad habits versus problems. It’s hard to accept that our drinking is a problem, so many of us will claim it’s a bad habit and just needs to be replaced with something else. She explains what habits are, how they’re formed, and the brain structures involved. She contrasts this with what we’ve learned about addiction to show you the difference between a bad habit and a problem, and explain why we can’t replace alcohol with anything else. You'll learn a bit about her bad habits too!

This episode is marked explicit because I revisit some details from episode 4: let's talk about sexKey takeaways and sources are posted here.

There is now a Sober Powered email list you can subscribe to! Each Tuesday you will receive an email with the summary of the previous week's podcast episode. Click here to subscribe!

Follow Sober Powered on Instagram for more education and inspiration
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And if you're enjoying this podcast, please leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses the desire to just drink on special occasions. Sometimes, we will get sober, but our goal is to eventually just drink on special occasions. She explains why this is basically impossible for problem drinkers because of the extensive damage alcohol does to our prefrontal cortex. You'll learn more about how alcohol abuse damages our ability to have self-control and accurately access situations. She also discusses some interesting survey results from a US national survey that looked at work and family holiday parties.

Key takeaways and sources are posted here.

There is now a Sober Powered email list you can subscribe to! Each Tuesday you will receive an email with the summary of the previous week's podcast episode. Click here to subscribe!

Follow Sober Powered on Instagram for more education and inspiration
Join the Sober Powered Facebook Group for extra support
And if you're enjoying this podcast, please leave a review on iTunes. This podcast takes so much effort and work to create, and each review increases the possibility that this podcast can be seen by people who may need it.

Disclaimer: this episode is my interpretation of the research along with my opinion.

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Gill discusses how the brain recovers after we stop drinking. There have been mixed conclusions on this topic over the years, so she presents the latest information from 2019-2020 all the way up to a couple of weeks ago. You'll learn what white and grey matter are in the brain, how alcohol damages the brain, and how our cognitive function improves in sobriety.

Key takeaways and sources are posted here.

Follow Sober Powered on Instagram for more inspiration and education, and join the Sober Powered Facebook group for extra support.

If you are enjoying this podcast please consider leaving a review on iTunes, it helps get this information out to more people who need it.

Disclaimer: this episode is my interpretation of the research along with my opinion.

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Gill discusses staying sober during the holidays. She's 13 months sober, so last year was her first holiday season not drinking. On Christmas day, she was about 6 weeks sober. She walks you through her first sober holiday season, explaining what helped her get through, what the most difficult moments were, and her advice for those of you experiencing this for the first time. Beyond some general tips and tricks, she has a some strategies to share with you: the bartender is your champion, become a sociologist, treat it like a live grenade, and shut that nosey person down.

Key takeaways are posted here.

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Gill discusses how addiction develops. She explains the different stages from trying your first sip of alcohol to being unable to stop drinking even though you want to. She talks about her own progression through the stages, and a very important memory that’s been on her mind recently.

Key takeaways and sources are posted here.

Follow Sober Powered on Instagram for more inspiration and education, and join the Sober Powered Facebook Group for extra support!

Disclaimer: this episode is my interpretation of the research along with my opinion.

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Gill discusses routine blood work. She explains what your yearly blood work can tell you about your liver health, what normal levels are, and what to do if your levels are elevated. You’ll learn what each test is and what it’s measuring. She ends the podcast with a discussion on cholesterol, what good and bad cholesterol is, how it relates to alcohol and fatty liver, and what you can do to improve your numbers.

Key takeaways and sources are posted here.

Follow Sober Powered on Instagram for more inspiration and education, and join the Sober Powered Facebook Group for support from other sober/sober curious people.

Disclaimer: this episode is my interpretation of the research along with my opinion.

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Gill explains why alcohol causes anxiety and what exactly is going on in the brain. You’ll learn how our brains adjust to alcohol in ways that lead to even more anxiety, and how this impacts people who are trying to get sober. She explains a few interesting studies that connect this topic with genetics and epigenetics, and why anxiety increases when we first stop drinking.

Key takeaways and sources are posted here.

Get your copy of my free eBook, Why you Think Alcohol Helps you Relax... and Why it Actually Doesn't.

Follow Sober Powered on Instagram for more inspiration and information, and join the Sober Powered Facebook Group for support from like-minded people.

Disclaimer: this episode is my interpretation of the research along with my opinion.

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On Monday, November 9th Gill celebrated her one year soberversary. In this episode she goes into further detail about the end of her drinking, what led to her downfall, and all the things that aligned to cause her last night of drinking. She discusses how the past year has been, the challenges she faced, and her experience with the pink cloud. At the end of this episode, Gill offers advice to those of you who are struggling in the early days of sobriety.

Key takeaways are posted here.

Follow Sober Powered on Instagram for more inspiration, and join the Sober Powered Facebook Group to become a member of a community of cool people who don't want to drink anymore.... trigger warning: mentions of suicide

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Gill discusses why some of us just can’t moderate. During her drinking, she was always plagued by the question of "why can’t I just be normal?" You will learn the answer to this question in this episode. She will explain why some of us just don’t have that voice in our head that tells us to stop drinking, and you’ll learn what parts of the brain are responsible for this voice. She will also discuss some epigenetic and environmental factors that can contribute to someone's inability to moderate.

Key takeaways and sources are posted here.

Follow Sober Powered on Instagram for more inspiration, and to join the Sober Powered Facebook Group for support. If you are loving the pod, please consider leaving a review on iTunes! It helps out so much.

Disclaimer: this episode is my interpretation of the research along with my opinion.

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Gill talks about alcohol use disorder and the comorbidity of other mental illnesses. Specifically, OCD, eating disorders, PTSD, depression, and anxiety and how it’s more likely that someone who abuses alcohol will struggle with one or more of these conditions than people who don’t abuse alcohol. She will also explain how PTSD affects the hippocampus and her own experience with psychiatric comorbidities.

Key takeaways and sources are posted here.

Follow Sober Powered on Instagram for more inspiration, and check out the Sober Powered Facebook Group for support.

Disclaimer: this episode is my interpretation of the research along with my opinion.

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Gill is married to a normal drinker, and in this episode she discusses how she handles her husband’s drinking. She will tell you the ways she asked for his help when she quit drinking, how he has responded to her sobriety, what she would do if she was married to a problem drinker, and how she would approach sober dating.

Key takeaways are posted here.

Make sure to follow Sober Powered on Instagram for more inspiration and information.

Disclaimer: this episode is my interpretation of the research along with my opinion

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses how alcohol affects the heart. She explains how the heart works, what the different parts of the heart do, what blood pressure is, how alcohol affects our heart rate and rhythm, and why alcohol causes damage to the heart. You’ll learn why your heart races in the middle of the night after heavy drinking, and the connection between alcohol and high blood pressure. She will tell you how her blood pressure and heart rate were affected by alcohol, and what both have been like in sobriety.

Key takeaways and sources are posted here.

Check out Sober Powered on Instagram for more inspiration. Please make sure to rate and review on iTunes, it helps out the podcast so much!!

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill talks about the warning signs she ignored that clearly showed she shouldn’t be drinking. This episode was inspired by a very interesting conversation with her husband, which she will tell you about first. She describes what a successful night of moderation looked like, how she couldn’t keep extra alcohol around, how after a few years she was unable to take a day off drinking, and the irrational fears she carried around about dying in a freak, drunk accident.

Key takeaways are posted here.

Make sure to follow Sober Powered on Instagram for more inspiration. Mentioned in the episode: warning signs quiz, pros and cons worksheet. Don't forget to leave a review on iTunes if you're loving the pod!

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Gill discusses the stigma that exists for mental illness and alcoholism. She explains the history of treatment of the mentally ill from ancient times to present day. You’ll learn how alcoholics are viewed by the general public based on information from several national surveys from around the world. She ends this episode by talking about how the stigma of having a drinking problem impacts people’s decision to get help.

Key takeaways and sources are posted here.

Make sure to follow Sober Powered on Instagram for more inspiration!

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses nature versus nurture. We will explore if addiction depends on genetics, how we're raised, or both? She explains the impact both genetics and our environment have on us. Like usual, there are a lot of interesting studies to tell you about! You’ll learn what epigenetics is, how our experiences influence our genes, and how stress plays a role. She will also explain what an ACE score is and how our childhood impacts our mental and physical health as adults.

Key takeaways and sources are posted here.

Make sure to follow Sober Powered on Instagram for more inspiration. Here is the link for an ACE test.

Disclaimer: this episode is my opinion of the research along with my opinion.

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Gill discusses the impact alcohol has on serotonin and our mental health. She explains what serotonin is, how it impacts the body, and what antidepressants do. You'll also learn about some interesting studies on alcohol induced aggression and how having a certain variant of a serotonin transporter puts us at a higher risk for developing a problem with alcohol. Since we are discussing depression, Gill explains some statistics on alcohol and suicide and the link between the two.

Key takeaways and sources are posted here.

Make sure to check follow Sober Powered on Instagram for more inspiration, and join the Sober Powered Facebook Group for support.

Disclaimer: this episode is my interpretation of the research along with my opinion.

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Gill discusses blackouts. She explains how memories are formed, what puts you more at risk for blacking out, and some interesting studies on en bloc blackouts. You’ll learn what actually occurs in the brain to cause a blackout. Gill was extremely prone to blacking out, so she ends this episode by telling you how she blacked out during her wedding and the psychological impact of blackouts.

Key takeaways and sources are posted here.

Make sure to subscribe, review, and share. Your support really helps! Follow Sober Powered on Instagram for more inspiration, and make sure to check out the Sober Powered Facebook Group for support.

Disclaimer: this episode is my interpretation of the research along with my opinion.

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Gill talks about endorphins and opioid receptors. She explains the history of opioids as medication, how we discovered endorphins, and how endorphins and opioid receptors relate to addiction. You’ll learn about how alcohol alters the opioid system in the brain reinforcing more drinking. Gill ends the podcast by talking about what she thinks is the coolest research on endorphins and alcohol addiction, so make sure you listen to the end!

Key takeaways and sources are posted here.

Make sure to follow Sober Powered on Instagram.

Disclaimer: this episode is my interpretation of the research along with my opinion.

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Gill discusses the different defense mechanisms a problem drinker or alcoholic will use to continue drinking. She will explain denial, rationalization, minimization, and projection, and how being in denial actually changes the connectivity between parts of a drinker's brain reducing their self-awareness. You’ll learn about how each defense mechanism shows up in a drinkers life and what it means to be a dry drunk. Gill will explain how she moved through these various defense mechanisms and what you can do to overcome them for yourself.

Recommended reading: Can't Hurt Me by David Goggins. Make sure to check out Sober Powered on Instagram for more inspiration and education, and join the Sober Powered Facebook Group for extra support.

Key takeaways and sources will be posted here.

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Can't Hurt Me: Master Your Mind and Defy the Odds

Gill talks about Sober Power, how you earn it, and what it can do for you. She describes how it took her 5 years of worrying about her drinking to finally quit and embrace a sober life. In this episode you'll learn about Gill's two previous experiments with sobriety, and why this time is different. You will see how her mindset changed from the first time she attempted a sober week to now. If you are a chronically starting day one, then you won't want to miss this episode. Follow Sober Powered on Instagram for daily inspiration and education.

Key takeaways are posted here.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discuss withdrawal. She explains the physical and psychological symptoms you can expect when you quit drinking, and why some people develop delirium tremens, which is a dangerous form of withdrawal. You'll learn about the medical detox experience and post-acute withdrawal syndrome, or PAWS. Gill also describes her withdrawal experience when she first quit. If you are concerned about withdrawal please discuss this with your doctor. It is okay to ask for help! I'll tell you 100x throughout the episode just in case you forget!!

Make sure to check out the Sober Powered Instagram account to continue learning about withdrawal over the next week. Mentioned in this episode is tranquil sleep which helped ease my insomnia in my first month of sobriety, and the Sober Powered Facebook group.

Key takeaways and sources are posted here.

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Stress-Relax Chewable Tranquil Sleep by Natural Factors, Sleep Aid, Tropical Fruit Flavor, 60 Tablets

Gill discusses shame. She explains how it keeps us stuck in a drink, hate yourself, drink loop and how it makes us more vulnerable for relapse. She discusses several studies on shame in relation to alcohol abuse. You'll learn more about why it is so hard for people to quit drinking for real and why shame makes us more vulnerable to becoming problem drinkers. Gill will explain some tips she has for improving shame, and a very important tip she learned from a 2020 study on shame.

Mentioned in this episode: Craig Beck's Youtube channel and Dave Hollis. Make sure to check out the Sober Powered Instagram for more inspiration and education.

Key takeaways and sources are posted here.

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses how we metabolize alcohol and how it causes damage to the body. She explains the enzymes and organs involved, how alcohol contributes to cancer and organ damage, and how it interferes with fat loss. You will learn what happens to alcohol after we take that first sip and the damage it causes on it's way to being eliminated. This episode is not meant to be a scare tactic to make you quit drinking, it is purely educational and informative. I will be discussing statistics and facts (including cancer), so if that upsets you, you may want to skip this episode.

Please remember to review and subscribe. Key takeaways and sources are posted here.

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses sugar addiction and why sober people want to eat all the sugar. She explains several studies done in rats, mice and humans that illustrate how sugar is addictive in the same way drugs and alcohol are. In fact, mice actually prefer sugar to cocaine when given access to both! You will learn how our brain communicates via dopamine to reinforce and reward behavior, and what happens to the dopamine receptors of people who develop sugar addiction.

Key takeaways and sources are posted here.

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses the biology of sex and how we even orgasm in the first place. She explains how alcohol influences sex: the statistics, sexual violence, some scientific studies, and her own personal experience with drunk sex. You'll learn why alcohol negatively affects our sexual performance and enjoyment and why sober sex is the best sex.

Key takeaways and sources are posted here.

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses sleep cycles, how alcohol affects our quality and quantity of sleep, and why we have drinking dreams. She explains how alcohol suppresses REM sleep, and what that means for us when we get sober.

Key takeaways and sources are posted here.

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill discusses the areas in the brain that light up when we crave alcohol. She talks about how we condition our brains to want alcohol, and how this shows up as intense cravings when we try to quit. She explains three scientific studies that show how the brain is affected by cravings, how intense cravings put us at risk for relapse, and the improvements seen with treatment and sobriety. Gill ends the episode by talking about her own experiences with alcohol cravings and the work she has done to reduce them.

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)

Gill talks in detail about the last night of her drinking and why she quit. The mission of this podcast and the blog is to raise awareness about the destruction alcohol causes to our mental health. If you are experiencing poor mental health please understand that alcohol causes our mental health to decline, and use that knowledge to get help. https://suicidepreventionlifeline.org/

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Welcome to the first episode of the Sober Powered Podcast! Gill discusses why she began this project and why you don't need to hit society's version of rock bottom to quit drinking. Like many, Gill lived in denial about her drinking, telling herself she's not that bad because she doesn't fit the general idea of what an alcoholic looks like. She explains how her anxiety was a major contributor to embracing a sober life and a bit about the brain chemistry changes that occur when we abuse alcohol.

For more information about alcohol and anxiety, check out episode 22: why you think alcohol helps your anxiety.

Key takeaways and sources from my episodes are posted here.

Disclaimer: this episode is my interpretation of the research along with my opinion.

Support the show (https://www.buymeacoffee.com/soberpowered)