Alcohol-Free Lifestyle

The holiday season presents unique social challenges.

This episode offers essential survival strategies for navigating gatherings without compromise.

 Coaches Jason and Matt dive into the critical nature of pre-planning: setting clear boundaries (even with family members who try to trigger you), having a guaranteed exit strategy, and ensuring you have your non-alcoholic placebo drinks prepared.

Learn how to overcome the people-pleasing pattern and consciously align your behavior with your values, even when faced with the social pressure of bringing the "attractively packaged poison" as a gift.

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Is your "busy brain" full of creative energy, great ideas, and a powerful sense of flow? Coach Matt and Coach Jason explore the unique challenge high-achievers face: the temptation to use alcohol to enhance positive, highly-aroused states or guarantee a "soft landing."

Learn why holding your breath during intense focus puts you into a sympathetic (fight/flight) state.

Discover the immediate power of conscious, low and slow belly breathing to self-regulate, recenter the busy mind, and maintain your flow state without needing an external release.

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The holidays bring cheer, but they also bring emotional pressures and shifting family dynamics.

Coaches Matt and Jason discuss the challenges of staying alcohol-free when surrounded by loved ones.

Learn why clear communication and devising a pre-formulated plan (including exit strategies and setting limits on hosting) are essential for protecting your progress.

This episode is a guide for both the individual and their loved ones, emphasizing that the individual's calmer, authentic presence creates a safer and more joyful experience for everyone.

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Did you know your brain acts just like Google? Whatever question you ask, your brain is wired to find evidence to support it .

Coach Terri Patterson reveals how constantly asking disempowering questions (like "Why can't I stop drinking?") reinforces old neural pathways, leading to self-doubt and shame .

Learn how to leverage Hebb's Law and cultivate curiosity to ask better, solution-oriented questions (using "How" or "What") that literally reshape your brain and create a path to lasting freedom .

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: http...

For high-achievers, profound isolation and self-hatred can hide behind a "normal" exterior.

 Recent graduate Talli shares her raw story of overcoming a lifelong anxiety disorder and navigating multiple life crises that were compounded by isolation during the pandemic.

Discover why white-knuckling it failed, and how the "connection piece" provided by community was the key missing ingredient she needed to stop talking "so mean" to herself.

 Tally proves you can conquer loneliness, embrace the "fun messy" of life, and find genuine self-love after 90 days.

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Your mindset is simply "the story you tell yourself about yourself", and that story dictates your reality.

Coach Matt dives into story work, the process of actively changing limiting beliefs and moving away from harmful self-talk (like the stories you tell yourself after drinking). 

Learn the three core, controllable tools, externalization (writing it down) , word choice (stopping negative self-spells) , and conscious breathwork, that empower you to rewrite your narrative and focus on the beautiful possibility ahead.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://soc...

Is your inner critic and self-talk full of negations, blame, and "shoulds"? That's conflict language, and it keeps you small.

Coach Jason breaks down the four pillars of self-sabotaging speech and how to transform them into architect language that builds a stronger future.

Learn how to stop being a victim (projections) and embrace accountability (reflections).

Master the shift from powerless language ("I have to") to an empowering choice ("I get to") to reduce stress, strengthen your self-trust, and eliminate ambiguity in your life.

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If you are a high achiever, you are likely a master of the word "fine" the most dangerous word in the English language.

Head Coach Victoria English exposes the illusion: High achievers rarely crash; they erode quietly behind a mask of competence .

Learn about the invisible rock bottom, living beneath your potential and calling it fine.

Discover how cognitive dissonance fuels this painful "high achiever loop" and why true success means stopping the pretense and reclaiming peace and integrity.

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If you're waiting for January 1st to quit drinking, you're caught in the "cycle of hopeful hesitation" a socially accepted form of procrastination.

Head Coach Victoria English reveals the neuroscience: waiting reinforces old neural pathways  , teaching your brain that comfort matters more than change .

Learn why high-achievers must act now to strengthen the prefrontal cortex , end the internal negotiation , and start living the solution, not just making a resolution . You are a leader, take your power back today .

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Perfo...

Think setting boundaries is just about manners? It's actually a vital tool for brain repair.

In this insightful episode, Coach Jason explains the neuroscience of 'No' and why setting limits is critical to long-term alcohol-free success. 

Discover how consistent boundaries strengthen your prefrontal cortex (your brain's CEO), weaken old cravings through extinction learning , and create a neurological buffer against the stress that activates your amygdala.

Learn practical strategies like changing your route home and using visualization to automate healthy self-control.

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Do you avoid starting something if you know you won't be immediately good at it?

That's perfectionism, and it's getting in your way. In this candid discussion, Coaches Jason and Matt dive into the mindset of "Embracing the Suck" and why initial incompetence (being a "white belt") is essential for growth.

Learn how to dismantle the paralyzing fear of failure by adopting a progress over perfection approach.

Discover how intentional language, like adding the word "yet" to challenges, can instantly reframe your attitude and put you on the fastest path to lasting freedom.<...

Is an old pattern of avoidance, low frustration tolerance, and seeking novelty keeping you stuck? That's the "eternal child," and it may be the true boss of your life.

In this practical guide, Coach Jason provides a six-step framework to build your competent "adult self."

Learn how to challenge avoidance by setting "teeny commitments" (like paying one bill on time) and engaging in tolerance training for boredom.

Discover how small, consistent wins build a new identity and create a life based on your adult values, not childish impulses.

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Quitting drinking is just the start, the real magic lies in celebrating the life you gain!

In this motivational episode, Coach Jason breaks down the four key areas where you need to look for and celebrate wins: Health, Emotional, Relationship, and Lifestyle.

Learn how reclaiming time, money, and mental clarity reinforces your positive momentum with natural dopamine hits.

Discover how embracing your new authenticity and becoming a reliable role model are just as vital as achieving fitness or medical improvements.

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How do you prevent a personal catastrophe? Learn the Petrov Principle, named after the Soviet officer who saved the world by pausing and questioning the data during a false nuclear alarm.

This episode draws a powerful parallel to your alcohol-free life: your nervous system's cravings are often a "false alarm".

Discover actionable strategies like box breathing , sensory grounding (5-4-3-2-1) , and conscious journaling to reset your nervous system, resist the urge to react , and choose long-term peace over short-term relief.

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The drinking stopped, but the question remains: "I'm alcohol-free... now what?".

This episode tackles the overwhelming sense of suddenly having abundant free time and energy .

Coaches Matt and Jason share powerful strategies for replacing old drinking rituals by embracing childlike exploration.

Learn why pursuing hobbies like Lego, music, or puzzles engages your mind in a healthy way  , allowing you to metabolize emotions, discover your true identity, and step into a "sandbox" life full of possibility.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: http...

Join us in celebrating Coach Teri Patterson's 10th Alcohol-Free Anniversary!

In this candid interview, Terri shares her inspiring origin story of deciding to quit for good before the "sober curious" movement even had a name .

Discover the counter-intuitive first steps she took, including walking her dog multiple times a night to disrupt her evening routine and proactively enrolling in nutrition school to redirect her energy, that led to a total career change.

This episode is a permission slip to stop waiting for "rock bottom," make the decisive choice, and embrace the power of c...

Is your head and heart constantly fighting over your decisions?

That inner discord leads to chasing short-term hits instead of long-term purpose.

In this foundational episode, Coaches Jason and Matt share 5 simple, neuroscience-backed techniques to achieve inner cohesion.

Learn how practices like heart-centered breathing and "two-sided" journaling unlock your heart's wisdom, allowing you to move with discernment and integrity.

Stop impulsively chasing what "feels right now" and start creating what's truly right for you.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High P...

This episode breaks down the three phases of the Hero's Journey, a narrative structure found everywhere from Star Wars to The Matrix and maps it onto your alcohol-free transformation.

Coaches Matt and Jason explain how the emotional "Dark Night of the Soul" phase (the period of boredom or plateau) is actually the biggest opportunity for true growth and self-discovery.

Learn to embrace the discomfort, stop repressing emotions, and apply your knowledge to successfully complete your quest.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://s...

Tired of willpower failing you? Science shows that intentionally building new habits is the key to lasting change.

In this "rapid fire" and actionable episode, Coaches Jason and Matt break down five simple, neuroscience-backed strategies to rewire your brain for an alcohol-free life. 

Discover how engaging in novel, challenging activities, from learning a new instrument to brushing your teeth with the opposite hand actively stimulates neuroplasticity.

Learn why consistent mindfulness, social connection , and intentional movement are essential for activating brain circuits, releasing feel-good neurochemicals, and shifting old patterns into a new, thriving reality.

Do you feel stuck in the cycle of telling yourself you need to change, but not knowing how to make the final break?

A threshold moment is that powerful point of no return that shifts everything.

In this candid discussion, Coaches Matt and Jason share their personal threshold stories, revealing how they moved past simply visualizing a bleak future to finding the internal clarity to quit for good.

Learn why the true shift comes from within, giving you the focus and will to stop a painful cycle and live the intentional life you...

Are you rushing through life's best moments to get to your next drink?

Member Devon Mickey shares his journey of retiring his decades-long identity as the "party guy" after facing a massive life transition.

Learn how the powerful tool of reframing alcohol as "poison" helped him rewire his brain through neuroplasticity.

Devon shows why investing in yourself, and the right community, is the real key to breaking the cycle of isolation and unlocking authentic joy and energy for your future .

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Do you view your journey as a straight line, leaving you unprepared for inevitable shifts? The truth is, your path has seasons, just like nature.

In this enriching discussion, Coach Matt and conscious leadership coach Jeff Lester use the seasonal framework to explain the natural cycles of growth and rest in an alcohol-free life .

Learn how to avoid the "error of the intellect" (Prajnaparadha) by honoring your body's signals and the need for stillness, especially in the challenging "winter" phase.

Embrace this cyclical wisdom to navigate discomfort, cultivate

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Is your active, yang lifestyle leading to burnout, causing you to seek escape or numb?

High-achievers often struggle to find balance, but the answer may be stillness. 

In this transformative discussion, Coach Matt and conscious leadership coach Jeff Lester introduce the profound power of Yin Yoga.

Learn how this deep, internal practice teaches you to confront discomfort, process buried emotional energy , and hold space for yourself, making it the essential component to truly shedding self-doubt and embodying your full, alcohol-free purpose.

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Do you mistakenly believe that simply drinking less will restore your focus and energy?

Coach Teri Patterson explains why sustained non-drinking is essential for genuine transformation.

This episode dives into the compelling neuroscience, detailing the weekly chemical and neurological changes, from the critical GABA-Glutamate reset in week one to the measurable neurogenesis (new brain cells) by week three.

Learn why a sustained 90-day break allows your brain to truly heal, restoring your decision-making, improving your sleep, and unleashing your full, motivated potential.

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Are you letting old habits of people-pleasing and self-sacrifice derail your new path?

That avoidance technique is a direct path to the drift and a return to unhelpful patterns.

This episode exposes the fading effect bias and how to counter it by reframing self-care as a powerful necessity, not a selfish act.

Coach Matt shows you how to protect your non-negotiable routines and rituals, even if it's just the minimum effective dose (10 minutes!), by blocking out time in your busy schedule.

Your emotional and physical health demands that you put yourself...

Do you feel defined by decades of struggling with alcohol?

For high-achievers, the struggle often comes with profound guilt and shame.

In this candid interview, Coach Matt speaks with member Gary, who shares his raw story of a near-fatal health scare (a TIA) and how he finally found a powerful path forward. 

Discover how a deep dive into neuroscience removed his guilt and why the strength of community and camaraderie (not white-knuckling it alone) was the key to making true, measurable progress in his health and family relationships.

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Are you caught in the loop of feeling like life happens to you instead of for you?

That's the core of the victim mentality, and it's fueled by old patterns.

In this episode, Coaches Jason and Matt share how to consciously change your lens by replacing scarcity thinking and helplessness with an identity rooted in your true core values.

Learn how to boil down your most empowering traits, like abundance, health, and service into a powerful daily affirmation that instantly shifts your nervous system and unlocks your full potential.

D...

Ever feel drawn to certain people or environments without knowing why?

 It's not magic, it's resonance.

In this neuroscience-focused episode, Coaches Matt and Jason explain how your mirror neurons and amygdala are constantly working to sync your nervous system with the people around you.

Discover why this process, called co-regulation, makes choosing your inner circle a critical part of your alcohol-free path.

Learn how the powerful signal you put out determines the people you attract, giving you the courage to set a new, grounded frequency for your life.

...

Do you feel defined by your unhealthy relationship with alcohol or a past setback?

You are not your history, your thoughts, or your labels. In this powerful, consciousness-expanding discussion, host Jason Lachance welcomes mentor T.J. Woodward to explore how to move from a mindset of pathology to one of possibility.

Learn how your natural curiosity and focus on personal choice are the keys to rewiring your energetic self and becoming the intentional creator of your future.

This is a practical masterclass in expanding your self-awareness to choose a life of true freedom.<...

Are you confused by why your loved ones aren't celebrating your alcohol-free progress?

You are making massive changes internally, but they may only be seeing the external "pattern" of your past.

This episode tackles the Blind Spot of Self-Perception.

Coaches Jason and Matt explain why your partner, family, or friends may still struggle to trust your transformation and how this tension can impact your nervous system.

Learn how consistent behavioral change is the only way to rebuild integrity, establish a new sense of safety, and align your healing journey with the...

Do you find yourself gradually slipping back into old, unhelpful patterns?

 The number one reason people return to drinking isn't a single crisis, it's drift.

In this episode, Coaches Matt and Jason explain how this slow loss of momentum, skipping coaching calls or journaling "conditionally", can be highly dangerous.

They dive into the neuroscience of habit, explaining why your old 15-year habit is still much stronger than a new, fragile one, even at 90 days.

Learn why consistency is your secret weapon and how embracing the "minimum effective dose" of daily effort i...

Do you feel like you're fighting yourself in the journey toward an alcohol-free life?

Your heart knows you want a change, but your mind feels stuck.

Coaches Jason and David discuss the importance of Mind-Heart Alignment, a practice that moves you past fear and emotional chaos.

They explain why building a strong internal core and adopting small, consistent habits are crucial for sustainable success, likening it to building physical strength.

Discover how to shift your focus from past mistakes to future possibilities to build a life of genuine connection and greater...

Do you feel a vacancy of identity after taking alcohol out of your life?

When you shed your drinking habits, the old persona, the "fun guy" or the "good time gal", can leave a void.

In this insightful episode, Coaches Jason and David discuss the importance of confronting these prevailing assumptions that anchor you to your past self.

They explain how to separate your current identity from old stories of guilt and shame, leveraging curiosity and neurological science to build a stronger, more authentic self.

Learn how to turn moments of...

Do you feel a mix of excitement and unease as your last child leaves home?

You're not alone. In the final episode of her parenting series, Coach Victoria English tackles the emotional landscape of the empty nest. 

She explains why this significant identity shift can lead many to drink more and highlights the health risks associated with midlife alcohol use . However, this isn't a story of despair. 

Victoria shares a hopeful message: the empty nest is a prime opportunity for personal reinvention and growth .

This is your chance to discover a n...

Do you feel like your role as a parent is changing now that your child is in college?

In this powerful follow-up to "The Vanishing Window," Coach Victoria English shares her personal experience of navigating the college years as a mother who was still in the cycle of drinking.

Learn why your child is still watching you and how you are modeling their blueprint for adulthood, even from a distance.

You'll discover how your choice to live an alcohol-free life can be a powerful anchor of stability for your child, giving them the...

Do you ever feel like you're not fully present with your kids?

In this poignant episode, Head Coach Victoria English shares her personal story of parenting her four children and the profound difference between being a parent who drinks and a parent who lives an alcohol-free life.

She introduces the concept of the "vanishing window", the finite amount of time we have with our children before they're grown.

You'll learn how alcohol erodes patience, presence, and consistency, and how making a change now can reshape your family's story. The most precious gift you...

Feeling stuck in the stop-start cycle, wondering if you should try moderation or quit entirely?

In this powerful episode, host James Swanwick argues why moderation is a myth for high-achievers.

He challenges the notion that alcohol is a "special occasion" reward and explains how this belief keeps you from living a full, outstanding life.

Discover how alcohol robs you of presence with your children, adds unwanted body fat, and creates friction in your most important relationships.

James offers a powerful call to action to help you break free from the "drift"...

Feeling stuck in a cycle of mindless scrolling and online distractions? You're not alone.

In this episode, Coaches Jason and Matt introduce the "Digital Scrub," a powerful practice for creating a healthier relationship with technology. 

They reveal how online habits can become a new way to numb yourself and share science-backed reasons why our brains get hooked on doom scrolling and constant updates. 

Discover how to curate your digital environment, clean out your contact list, and leverage a "tactical distraction" to protect your time and mind for a more intentional, alcohol-free life. 

 ...

Ever feel like a nagging voice in your head is holding you back?

That's the inner critic. In this episode, Coaches Matt and Jason explore how to quiet that self-doubting voice and find true freedom. 

They break down the different ways the inner critic shows up, from the backseat driver to the overbearing parent, and explain the neuroscience behind these old patterns.

Discover a powerful, two-step process to recognize and reframe your inner dialogue .

This isn't about fighting a part of yourself, but learning to collaborate with it to create an e...

Feeling stuck or unsure how to navigate new challenges without drinking?

On your alcohol-free journey, awareness is everything. In this episode, Coaches Jason and Matt discuss how tuning into your mind, body, and emotions is a powerful tool to manage uncomfortable moments and avoid unhelpful distractions, like mindlessly scrolling through your phone.

They share personal stories and science-backed insights on how to process feelings instead of numbing them.

Learn how to find clarity, confidence, and peace by being fully present in every moment .

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Feeling stuck on your alcohol-free path?

The "pink cloud" has faded, and now you're left feeling flat.

This episode is for you. Coaches Matt and Jason discuss why hitting a plateau is a natural, even necessary, part of your journey to living an alcohol-free life.

They share how this period is an opportunity for a powerful reset, a chance to refine your habits, and a moment to embrace your progress.

Learn how to leverage these moments of "coast" to build a stronger, more sustainable foundation for long-term growth and success.

Do you ever feel like you're the only person not drinking?

In this episode, Coach Terry Patterson shares new Gallup poll data revealing a historic decline in U.S. alcohol consumption and a major shift in cultural beliefs about its health benefits.

Learn why society is catching up with what science has long known: that no amount of alcohol is truly healthy.

You'll gain empowering social proof and practical insights to embrace your alcohol-free journey with confidence, knowing that your choice is becoming the new normal.

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Are you pouring a drink to find a moment of peace, only to wake up feeling worse? Head Coach Victoria English explains the neuroscience behind why your brain seeks alcohol for "relief" from stress, pressure, and overstimulation.

She details how alcohol's initial effect of boosting calming neurotransmitters and suppressing excitatory ones creates a false sense of peace. However, this temporary fix leaves your brain in chaos, with a rebound of stress hormones and a crash in dopamine, leading to increased anxiety and shame.

You'll learn why you're not choosing alcohol, but rather the illusion of...

Do you find yourself making excuses for drinking, even when you know it's not serving you? This episode explores the neuroscience and psychology behind these powerful justifications.

Coach Matt breaks down the cognitive biases and social pressures that reinforce the belief that drinking is okay, even when it's causing harm.

Learn how the brain's reward system and weakened prefrontal cortex make you susceptible to thoughts like, "Just one won't hurt" or, "I've had a rough day" .

Discover how to build awareness without shame, strengthen your impulse control through mindfulness, and replace old excuses...

Are you constantly feeling stressed and anxious? In this episode, Coach Matt reveals his favorite daily practice: heart resonance breathing.

He explains how this powerful technique goes beyond simple relaxation to sync your heart, brain, and nervous system, lowering blood pressure and boosting emotional regulation.

Learn how this six-second inhale and six-second exhale pattern can help you shift out of "fight or flight" mode and into a calm, focused state .

Consistent practice strengthens the heart-brain connection, making it easier to access states like gratitude and patience.

This is more than a...

Feeling overwhelmed by stress and anxiety? In this episode, Coach Matt introduces you to the power of breathwork as a tool to navigate the pressure of a high-achieving lifestyle.

He shares the simple, yet profound, technique of box breathing, a four-second inhale, hold, exhale, and hold that you can use anytime, anywhere to instantly downshift your nervous system and find calm.

Discover how this practice can help you replace old patterns of drinking to cope with stress, while creating a healthier brain chemistry that leads to lasting peace .

This is your on-demand solution...

In this powerful couples' episode, Shannon McLin and her boyfriend Scott Lepper open up about how alcohol was silently eroding their connection - and how quitting together transformed their relationship. From defensiveness and distance to trust and deep emotional presence, their story reveals the power of healing without sedation. If you're navigating love, conflict, or growth as a couple, this is a must-listen.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www.alcoholfreelifestyle.com/Project90

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Struggling with sleep? In this special episode, Coach Matt guides you through a powerful, 10-minute breathwork exercise specifically designed to help you fall and stay asleep naturally .

Learn the simple 4-8-8 breathing technique that stimulates the vagus nerve and shifts your body into a state of deep relaxation.

This practice helps you address the sleep issues that often arise as your body rebounds from years of alcohol-induced "sleep".

This isn't about perfection; it's a consistent practice that will help you rebuild new neural pathways and cultivate a sense of calm and well-being . Duration: 00:17:27

Have you ever said, "This is my last drink," only to find yourself drinking again? In this powerful episode, Coach Victoria English unpacks the neuroscience of this cycle of broken promises.

She explains how this repetition trains your brain to expect self-betrayal, weakening the prefrontal cortex and leading to a quiet erosion of your identity. 

But there is hope. Learn how to use neuroplasticity and small, repeatable wins to repair self-trust and rebuild your identity as someone who follows through, shows up, and shines.

Discover how a 90-day alcohol-free journey can completely rewrite yo...

Are you worried about life being dull without alcohol? In this episode, coaches Matt and Jason tackle the "boredom myth" and explain its connection to the brain's reward system.

They discuss how chronic boredom is often a sign that your brain is craving meaningful engagement, not a substance. 

Learn practical ways to re-engage with your five senses, reconnect with yourself, and rediscover simple joys from your past. 

The first few weeks of an alcohol-free journey might feel different, but you'll gain the space to explore new passions and find lasting fulfillment. 

Shannon McLin, a high-powered appellate lawyer from Florida, shares the emotional story of how one painful argument and an alarming oura ring reading became her turning point. 

In this deeply personal episode, she reflects on raising her kids in a culture of drinking, the guilt she carried, and how Project 90 gave her the tools to finally break free. This is a raw, uplifting look at how clarity, community, and self-worth can reshape a life.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

Duration: 00:51:02

Are you using alcohol to enhance a good time or cope with stress? It's easy to fall into the trap of believing that drinking brings joy, but coaches Jason and Matt reveal how this is a dangerous illusion .

They dive into the neuroscience of how alcohol hijacks your brain's reward system, creating a powerful but false sense of pleasure.

You'll learn how to reconnect with simple, natural sources of happiness and find sustainable joy in your alcohol-free life.

Discover a path that leads to genuine connection, emotional growth, and a life that feels...

What often begins as a social lubricant can lead to a cycle of isolation, a feeling that can intensify on an alcohol-free journey. Coaches Matt and Jason explore the neuroscience behind why loneliness can feel like physical pain and create a feedback loop that makes it hard to break.

They share a powerful reframe, shifting the perspective from painful loneliness to empowering solitude. Learn how to break the cycle with small acts of connection, and discover how to find a new richness in yourself and the world around you.

Download my FREE guide: T...

Have you ever found yourself in a specific situation, a concert, a holiday, or a family visit and experienced an intense, unexpected urge to drink? 

This episode dives into the neuroscience behind this phenomenon, known as "incentive salience" .

Coaches Jason and Matt explain how your brain's reward system creates subconscious associations with people, places, and things, triggering a powerful, anticipatory craving.

Learn how to develop the awareness and curiosity needed to interrupt this pattern, rewire your neural pathways, and build a truly alcohol-free life

Does the thought of turning down a drink fill you with anxiety? You're not alone. Coaches Teri and Matt break down the evolution of saying "no" to alcohol, from the awkward uncertainty of the early days to the empowered confidence that comes with time.

They share practical scripts, personal stories, and powerful tools like the "because" statement to help you navigate any social situation.

Learn why your body language is just as important as your words and discover why the pushback you fear rarely ever happens

Why is Gen Z spending over $20 billion less on alcohol annually than previous generations? Coaches Matt and Terry explore this significant generational divide and what it means for the future of drinking culture. 

They discuss how the rise of the alcohol-free lifestyle as a mainstream health trend, coupled with a more honest conversation about alcohol's impacts, is changing the landscape. Discover what we can all learn from Gen Z's empowered choices and why it's becoming easier than ever to question alcohol's role in a life of wellness.

Download my FREE guide: The Alcohol Fr...

In this powerful episode, head coach Victoria English of the Alcohol-Free Lifestyle's Project 90 breaks down the neuroscience behind what's really happening in your brain and body after drinking. From dopamine crashes to cortisol rebounds, GABA disruption to sleepless nights, this isn't about willpower, it's about chemistry.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www.alcoholfreelifestyle.com/Project90

★ - (Accountability & Support) Speak verbally to a certified Alcohol-Free Lifes...

You successfully navigated a big event alcohol-free, so why does a powerful craving suddenly hit the next day? Coach Terry Patterson calls this "The Re-entry Phase", the crucial period, after a party or vacation when your guard is down .

She explains how the post-event dopamine crash can leave you vulnerable to unexpected urges, even when you felt strong during the event. Learn how to create a "re-entry plan" with practical strategies for this emotional letdown, ensuring you can manage the aftermath with confidence and continue your momentum.

Download my FREE guide: The Alcohol Fr...

In this episode, Coaches Jason and Matt unpack one of the most misunderstood parts of the alcohol-free journey: your reward system. From dopamine crashes and sugar cravings to rediscovering real joy in nature, music, and connection, they break down what's happening in your brain, and how to reset it.

Learn why patience is essential, how to reconnect with simple pleasures, and why setting small, achievable goals helps rebuild trust in yourself. Plus, the power of community, mindfulness, and avoiding those sneaky substitute addictions.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs...

Coaches Matt and Jason return with a powerful, honest conversation about what it really takes to thrive in an alcohol-free life.

This episode explores the importance of remembering where you came from, knowing where you're headed, and how to stay grounded in the present moment.

From the emotional weight of reflection to the clarity gained through vision and values-based living, they break down how rituals, discomfort, and mindset shifts create long-term change. 

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

In this deeply personal and thought-provoking solo episode, Coach David explores how ancient cultural rituals, candles, drumming, chanting, and more, aren't just spiritual practices, but neurological tools for transformation.

Drawing from his own life-changing experience living in Portugal and decades of studying neuroscience, David reveals how intentional rituals can regulate your nervous system, train your focus, and even rewire your identity.

If you've ever felt the modern world is missing something, this episode shows you how to recreate the grounding rhythms of culture in your own daily life, and why doing so may be the...

In this episode, Coaches Jason and Matt dive into the SMART goal-setting framework: Specific, Measurable, Achievable, Relevant, and Time-Bound, and how it can be a game changer in your alcohol-free journey.

They share personal stories, practical tools, and the science behind building consistent habits that stick. Whether you're trying to improve your health, rebuild self-trust, or simply create momentum, this episode shows how small daily actions lead to massive transformation.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Lea...

Coaches Matt and Jason take a reflective journey back to their early alcohol-free days, revealing what really happens, physically, mentally, and emotionally, in those crucial first few weeks.

From anxiety, identity shifts, and nervous system chaos to the surprising power of simple routines and meaningful connection, this episode is a raw, honest look at what it takes to build real momentum.

Learn how the first 30–90 days shape the path forward, why growth often begins in discomfort, and how aligning your actions with your values can create a powerful new direction in life.

D...

In this powerful episode, Coaches Matt and David explore the vital connection between nutrition, sleep, and brain healing in early alcohol-free living.

Learn how alcohol impacts your brain's ability to function and repair, why sleep and gut health are key to recovery, and which foods and simple strategies can help rewire your body and mind. David shares actionable insights on fermented foods, sleep hygiene, emotional regulation, and the brain's incredible ability to bounce back, no matter your age or history.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High P...

Alcohol hijacks the brain's reward system, trapping you in a cycle of instant gratification . So how do you break free? Coaches Jason and Matt explore the crucial skill of delayed gratification for a successful alcohol-free life.

They discuss why it's okay to lean on sugar in the early days and share practical strategies for retraining your brain to seek deeper, more sustainable rewards. Learn how to build emotional resilience and use the power of anticipation to find true fulfillment beyond the quick fix.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s...

Ever started a new goal with intense motivation, only to find yourself drifting off a few weeks later? Coach David breaks down the psychological reason this happens, a phenomenon called the "Fading Effect Bias." He explains how the very act of deciding to change relieves the initial pressure that got you started, causing your momentum to evaporate.

In this episode, learn the science-backed strategy to overcome this by using clear, written goals to create "structural tension" and turn your brain from an obstacle into your most powerful ally for lasting change.

Download my FR...

In this episode, Coaches Matt and Jason unpack the true key to lasting change: consistency. From habit tracking and morning routines to navigating motivation slumps and staying on course after hitting alcohol-free milestones, they explore how small, daily actions reinforce your alcohol-free identity.

Learn how to build guardrails that keep you from drifting, set realistic goals, and rewire your brain for sustainable transformation, no willpower required.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www...

Coaches David and Matt explore one of the most critical, and overlooked, factors in sustaining an alcohol-free life: your environment. From rearranging your home and changing routines to managing social settings and reshaping your internal dialogue, this episode unpacks how small environmental shifts lead to massive behavioral change.

Learn why willpower alone isn't enough, how to create powerful new habits, and how to support yourself or a loved one through a transformational journey.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

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Looking for simple ways to rewire your brain for an alcohol-free life? Coaches Jason and Matt share practical "brain training" hacks that go beyond just talk. 

Discover why simple actions, like brushing your teeth with your non-dominant hand or using specific breathing techniques, are powerful tools for moving from subconscious habits to conscious choices. 

This episode provides easy, actionable steps to strengthen your prefrontal cortex, build resilience, and create the space you need between a craving and a choice. 

You're the man people rely on, strong, successful, always in control. But alcohol? It's quietly stealing your presence, your edge, and the respect you've worked so hard to earn.

This is a woman's message to men who drink too much. An invitation to come home to the man your family admires. The one your kids trust. The one your wife misses.

You don't need to hit rock bottom to make a change. You just need to remember who you really are.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s En...

In today's impactful episode, Coach Matt and Coach Jason dive deep into the intriguing topic of the "Dry Drunk" phenomenon, individuals who give up alcohol but don't address the root causes behind their drinking habits. Together, Matt and Jason share powerful personal insights, unpack the misconceptions around coping mechanisms, and highlight the vital steps you must take to move from white-knuckling sobriety into truly thriving as a happy, fulfilled non-drinker.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

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Tired of thinking about drinking? If you're constantly trying to "drink less" but still feel stuck, this episode explains why moderation is mentally exhausting, and what neuroscience says to do instead.

We'll cover:
        •        Why "just one" keeps you in the loop.
        •        The brain science behind craving and decision fatigue.
        •        How a 90-day break resets your system, and your peace.

If moderation worked, you wouldn't still be negotiating. There's a smarter play. Let's talk about it.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoho...

Ever feel like you're losing the daily battle against willpower? You're not alone. Coach Matt explains why your environment, not your discipline, is the true key to alcohol-free success.

Drawing on principles from the bestselling book, Atomic Habits, Matt shares how to consciously design your surroundings to work for you, not against you.

Learn practical strategies, from removing triggers in your home to changing your daily routes, to make your new healthy habits easy and your old patterns difficult

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & H...

Why do so many people drift away from their alcohol-free goals? Coach Matt argues it's often the lack of consistent routines.

In this episode, he provides a science-backed guide to building the morning and evening routines that act as powerful anchors for your new life.

Learn why starting small is the key to creating habits that stick, how routines reduce decision fatigue, and the specific actions you can take to rewire your brain for lasting success.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://s...

Summer parties and barbecues can feel intimidating when you're not drinking. In this practical guide, Coach Matt shares his ultimate playbook for socializing alcohol-free with confidence.

Learn actionable strategies like the "10-Minute Rule" to ease social anxiety and the "Irish Goodbye" for a smooth exit. This episode provides the tools you need to navigate any summer event and connect authentically, proving you don't need a drink to enjoy yourself.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

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In this episode of the Alcohol-Free Lifestyle Podcast, Matt and Jason open up about navigating seasonal triggers, lingering alcohol cravings, even years into being alcohol-free, and the powerful tools that keep them grounded.

Discover how controlling your breath, posture, words, and focus can help you stay resilient, emotionally balanced, and connected to your alcohol-free path.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www.alcoholfreelifestyle.com/Project90

You wouldn't invest in a stock with declining returns, mounting risks, and fake rewards, so why keep pouring into alcohol? This episode unpacks the hidden costs of drinking through the lens of value, logic, and self-trust.

Discover why high-achieving professionals stay stuck in a losing game, and how to start making deposits into something that actually grows: your clarity, confidence, health, and peace. If alcohol is a failing stock, it's time to stop living like it, and start building something better.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & H...

Do you feel stuck, knowing you want to change your relationship with alcohol but waiting for the "perfect time"? In this episode, Coach Victoria English uses the powerful metaphor to explain why you might be frozen in the "almost phase".

She reveals how the mental exhaustion of debating your drinking and the myth of "being ready" can keep you from moving forward. Discover why clarity and relief don't come from standing still, but from taking that first, single step.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: ht...

In this episode, Coaches Jason and Matt explain how this simple mental practice can help you build the alcohol-free life you want. They share the science behind it, including a study where visualization improved performance by 23%, and give you actionable tools like "playing the tape forward" to consciously create your future.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www.alcoholfreelifestyle.com/Project90

★ - (Accountability & Support) Speak verbally to a certified Alcohol-Free Lifestyle coach...

In this episode, Coach Teri Patterson sits down with Gallup-Certified Strengths Coach Sally Magee to explore how identifying and embracing your natural talents can support and strengthen your alcohol-free lifestyle. They discuss the Clifton Strengths assessment, the value of focusing on what you do well, and how leaning into your strengths builds confidence, clarity, and momentum on the path to freedom from alcohol.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www.alcoholfreelifestyle.com/Project90

★ - (A...

What happens when your actions don't match your values? In this episode, we talk about cognitive dissonance, the mental stress that comes from doing one thing while believing another. You'll hear a personal story about how this conflict can lead to habits that feel hard to break.

If you're thinking about a change or just want to understand why some habits stick, this episode can help. We look at how your thoughts, actions, and values all connect, and how making them work together can lead to real change.

Download my FREE guide: The A...

Ever wonder what's really behind those perfect summer alcohol ads? This episode, Coach Victoria disrupts the biggest lie sold by alcohol companies: that their drinks create your happiness and an "effortless summer vibe."  Prepare to see things differently as Victoria challenges you to imagine those glossy beach ads selling another risky product, would they still seem so harmless?  It's a bold invitation to question what's truly being sold.

Victoria uncovers the smart psychological tricks these ads use to connect alcohol with your summer joy, often hiding the real story.  She shares the serious truths about alcohol's dangers tha...

Do you ever wish you could handle tough feelings without needing to escape them? Coach Victoria shares her own story of facing emotional pain after using alcohol as an "emotional anesthetic". Many of us try to numb feelings from stress, grief, or old hurts with drinks. Victoria talks openly about why it's so scary to meet these feelings when we choose to live alcohol-free, and the "emotional weight"  many people carry.

But there's amazing hope for change. Victoria explains how alcohol affects our brains and the exciting science of "neuroplasticity". How our brains can heal and build n...

Do your inner stories hold you back? Jason and Matt, coaches at Alcohol-Free Lifestyle, talk about these powerful hidden stories. Often, these stories shape our lives without us even knowing it. They look at how we might see ourselves in unhelpful ways, like a Villain, a Victim, or as Helpless. Learn how these inner thoughts can really affect our lives, especially our relationship with alcohol and our happiness. 

You can find simple ways to change these unhelpful thoughts. Rewrite your inner story to feel stronger and more in control. Jason and Matt talk about knowing yourself better a...

Ever wondered if you could truly change your relationship with drinks and unlock a more vibrant life? Hear Dan Hall's powerful story, an AFL 90-day program graduate who went from decades of habitual drinking, a pattern that intensified during COVID, to a life he never imagined. After a pivotal "bad experience"  and initial skepticism about the program's high success claims, Dan committed to the 90-day journey. This episode delves into that decision and the path that unfolded.

Dan describes his transformation as a "miracle", explaining how AFL helped reshape his neuropath ways until the desire for alcohol s...

Damon opens up about the toll alcohol took on his health, relationships, and self-worth, and how he turned it all around. In this powerful conversation with Coach Matt, Damon shares the moment he knew things had to change, the fears he faced, and the tools that helped him rebuild his life alcohol-free.

From reconnecting with his kids to reclaiming his physical and emotional well-being, Damon's story is proof that transformation is possible at any stage. Whether you're early in your journey or need inspiration to keep going, this honest and hopeful episode will resonate deeply.

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Curious about what really happens during the first 90 days without alcohol? Coach Matt and Coach Jason break down the emotional, physical, and mental shifts that take place in each of the first three months. From energy crashes and dopamine dips to improved sleep and breakthrough clarity, this episode gives you a clear roadmap of what to expect and how to navigate it.

Whether you're just starting out or already in the middle of your alcohol-free journey, you'll gain practical tools, mindset shifts, and motivation to keep going. Learn how to manage cravings, build new habits, and step...

In this episode, Coach David talks with EFT expert Nicole Dubruel about how tapping can help you feel calmer, clearer, and more in control. Nicole shares how she discovered EFT during a stressful time and how it became a simple daily practice that changed everything.

They dive into how EFT works, why it helps ease stress and cravings, and how you can use it anytime, anywhere. Whether you're new to tapping or just curious, this conversation offers a practical way to shift how you feel fast.

Download my FREE guide: The Alcohol Freedom F...

In this episode, we sit down with Paul Scheffer, who shares his incredible 34-year journey of living alcohol-free and how 33 years of practicing Tai Chi helped him rebuild his life, mind, and body from the inside out.

From working in the chaotic kitchens of New York City to becoming a teacher of healing movement, Paul takes us through the dark valleys of addiction, a shocking Lyme disease diagnosis, and the rediscovery of self through intentional practice. 

Follow Paul on Instagram: https://www.instagram.com/sober_cat_taiji/

Download my FREE guide: The Alcohol F...

Justifications are one of the biggest hidden barriers in early alcohol-free living. 

They're the stories we tell ourselves to make drinking seem okay, even when it's not.

Let's break down the brain science, psychology, and social dynamics behind these patterns and explore how to move beyond them with awareness and choice.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www.alcoholfreelifestyle.com/Project90

★ - (Accountability & Support) Speak verbally to a certified Alcoh...

Today, we're talking about how what you focus on expands and why your words matter more than you think.

Ever heard, 'Don't think of a pink elephant'?
What happened?

You pictured it, right?
That's because the brain doesn't process 'don't', it latches onto the image or idea.

So when you tell yourself, 'Don't drink tonight,' your mind actually focuses on drinking.

In this episode, we'll flip the script, showing you how turning negations into affirmations can be a powerful tool for staying alcohol-free. Because what you focus on, grows.

The hardest part? I would've been the last to notice. This is the story of how alcohol almost erased me, from the inside out. I was never going to lose them in a blowout. Just a slow letting go.

Fewer calls. Less trust. Sacred moments shared elsewhere. Not because they stopped loving me—but because I stopped showing up.

This is what I almost missed—not in chaos, but in the quiet unraveling of everything that mattered.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https...

Alcohol doesn't make you magnetic, it makes you manageable. In the final episode of the Summer Glow-Up series, you'll learn how to handle parties, pushback, and social pressure without shrinking or second-guessing yourself.

You don't need a drink to feel confident. You need clarity, presence, and a plan. And this summer, you walk in with all three.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www.alcoholfreelifestyle.com/Project90

★ - (Accou...

Mood swings, overwhelm, and 3 a.m. anxiety aren't personality flaws, they're often what happens when your brain is stuck in survival mode, quietly destabilized by alcohol.

In Part 2 of the Summer Glow-Up series, we're talking about the emotional reset that begins when you stop drinking: steadier moods, real confidence, deeper sleep, and the return of your spark. Not a new you, a truer one.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www.alcoholfreelifestyle.com...

Bloating, brain fog, and restless sleep aren't just part of getting older, they're often symptoms of a body fighting off the daily impact of alcohol.

In Part 1 of the Summer Glow-Up series, discover what really happens when you give your body 90 days to repair, rebalance, and reveal the version of you that's been buried under the buzz. Skin clears. Sleep returns. Energy rebuilds. And just in time for summer, you start to feel like you again.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.c...

In this episode, Coach Jason welcomes TJ Woodward, renowned inspirational speaker, bestselling spiritual author, and revolutionary recovery expert for a heart-opening conversation on somatic healing and building a substance-free life.

Together, they explore how trauma lives in the body, why traditional talk therapy isn't always enough, and how somatic practices can unlock deep emotional healing. TJ shares wisdom from his decades of experience helping people reconnect with their true selves through presence, safety, and body-based awareness.

This episode will give you the tools and insights to begin transforming your inner world.

Learn more...

Alcohol rewires your brain to stay in the loop, spiking dopamine, disrupting GABA and glutamate, and hijacking the prefrontal cortex. Even without a drink in hand, it drains focus, fuels anxiety, and consumes your mental bandwidth.

You don't have to think about drinking forever. Your mind was made for more.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www.alcoholfreelifestyle.com/Project90

★ - (Accountability & Support) Speak verbally to a certified Alcohol-Free Lifes...

Alcohol can feel like control, comfort, or escape, but underneath, it's often a way to survive what the nervous system never learned to handle. This is about the science of protection, not failure.

You're not broken. You're adapting. And you can learn a new way forward one built on strength, not shame.

Download my FREE guide: The Alcohol Freedom Formula For Over 30s Entrepreneurs & High Performers: https://social.alcoholfreelifestyle.com/podcast

★ - Learn more about Project 90: www.alcoholfreelifestyle.com/Project90

★ - (Accountability & Support) Speak verbally to a certi...

In this powerful episode, Coach Jason sits down with George Haymaker, a Certified Neuroscience Coach & Consultant, to explore how the brain forms destructive patterns, and how to rewire them for good. From addiction recovery to breaking everyday self-sabotage loops, George shares the science behind personal transformation, how habits take root in the brain, and why emotional safety and connection are key to lasting change.

George has helped countless individuals and organizations master their minds, raise their ceiling of potential, and build lives and teams rooted in clarity, purpose, and performance.

Learn more at https://www...

What if boredom isn't something to escape, but a doorway to transformation? In this episode, Coach Matt sits down with Jeff Lester, founder of Jefe Living, to explore how reframing boredom can unlock personal growth, mindfulness, and deeper self-awareness in alcohol-free living.

From idle hands to intentional living, Jeff shares practical tools to move through emotional discomfort, tap into your body's wisdom, and embrace the space that sobriety creates. Whether you're early in your alcohol-free journey or deep in the process, this conversation will leave you inspired to lean into presence rather than escape it.

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