Cheat Code Nutrition

If you’ve ever tried to break a habit — especially around alcohol — and found yourself caving despite all your best intentions, this episode is for you.

In today’s episode, I’m breaking down the one piece most people miss when trying to change: belief. And no, I’m not talking about religion or values. I’m talking about the subconscious programming that silently drives our behavior — and how shifting your beliefs can change your life.

We cover:

• Why willpower and motivation aren’t enough to break the drinking cycle
• The 3 key belief areas that make or break lasting change
• How to stop romanticizing alcohol and start seeing the truth
• How to cultivate belief — even if it doesn’t come naturally yet
• Why “just imagine not drinking tonight” can be the gateway to transformation

Plus, I’ll share how this mindset shift has changed everything in my own life — and how you can start doing the same today.

Wherever you are on your wellness journey, I’ve got something to support you:

• 10 Minutes to Inspire and Rewire Your Break from Booze
• The 3-Day Estrogen Dominance Detox
• The Cycle Syncing Starter Kit
• How to Heal Your Gut After Alcohol
• The Brain Fog Fix
• 💌 And if you want weekly motivation, education, and empowerment? Subscribe to my 3-2-1 Heal newsletter — the most practical women’s wellness newsletter you’ll actually want to read.

Liked this episode?

Share it with a friend, leave a review, or message me on Instagram @findmyselffree and tell me what belief you’re working on changing.

Let’s rewire what’s possible — one thought at a time. 💫

👉 Ready to take your first alcohol-free break, balance your hormones, and start feeling better?

Book your free call HERE

• Instagram: @find_myself_free
• Website: www.findmyselffree.com. Free Resources Here!
• Subscribe to my Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.

Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥

• Sign up for Stop Drinking with Cycle Syncing HERE
• Follow me on Instagram @find_myself_free
• Free Resources HERE

Stress is real—and for many of us, that first glass of wine feels like a lifeline. But what if the very thing we reach for is actually making our stress worse?

In this episode, I’m breaking down what’s really going on when you drink to unwind. From cortisol spikes and blood sugar crashes to gut-brain chaos and perimenopausal hormone shifts, we’re pulling back the curtain on why alcohol doesn’t calm you—it just numbs you temporarily while your body keeps riding the stress rollercoaster.

I’ll share science-backed, totally doable strategies to help you regulate your nervous system and build real resilience—without pouring another drink.

What We Cover:

• How the sympathetic vs. parasympathetic nervous system affects stress and calm
• What happens to cortisol, dopamine, and insulin when you drink to “relax”
• Why perimenopause makes you more stress-sensitive (and what estrogen + progesterone have to do with it)
• The gut-brain axis: how stress messes with your digestion, microbiome, and mood
• 4 powerful strategies that actually lower stress (no wine required!)
• What worked for me after decades of gray area drinking—and how I finally broke free

If you’ve ever said, “I just need a drink,” this episode is for you. You’re not broken—you’re human. Let’s get you new tools that actually support your body, brain, and hormones.

✨ Mentioned in This Episode:

• The physiological sigh (a simple breathwork technique)
• Dr. Andrew Huberman’s research on alcohol + cortisol
• My free guide: 10 Minutes to Inspire & Rewire Your Break from Booze

🎧 Listen now and DM me “10” on Instagram to grab your free guide and start building the habits that truly help you feel better.

👉 Ready to take your first alcohol-free break, balance your hormones, and start feeling better?

Book your free call HERE

• Instagram: @find_myself_free
• Website: www.findmyselffree.com
• Subscribe to my Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.

Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥

💌 DM me the word READY on Instagram or check out all the details HERE

• Sign up for Stop Drinking with Cycle Syncing HERE
• Follow me on Instagram @find_myself_free
• Free Resources HERE

Summer is supposed to feel like a slowdown — but for most moms, it can feel like there’s less time for yourself, not more. Between kids home from school, travel, later nights, endless snacks, and social events drenched in alcohol culture — summer can easily knock you off your routine and leave you feeling frustrated, guilty, or like you’re “failing” at your own wellness goals.

In this episode, I’m sharing my personal experience (and ongoing work) of learning how to soften my routines without abandoning myself. You’ll hear practical, real-life strategies for navigating 4 big summer challenges:

• 🏖 Exercise: Letting go of rigid workout routines and embracing joyful, flexible movement — even if it means kettlebells on the beach while my kids play.
• 💤 Sleep: Shifting your schedule to match summer life while honoring your body’s need for rest — especially for those of us managing cortisol and autoimmunity.
• 🍽 Food & Feeding the Kids: Simplifying summer meals with easy prep that keeps your kids (and the neighborhood kids) nourished, without driving you crazy.
• 🍹 Summer Drinking & Socializing: Challenging vacation drinking culture, creating new alcohol-free rituals, and protecting your progress without guilt or awkwardness.

This is your invitation to embrace both flexibility and intention this summer — so you can feel good, stay grounded, and keep growing — even in the chaos.

👉 Ready to take your first alcohol-free break, balance your hormones, and start feeling better?

Book your free call HERE

• Instagram: https://www.instagram.com/find_myself_free/
• Website: www.findmyselffree.com
• Newsletter: 3-2-1 Heal

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.

Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥

💌 DM me the word READY on Instagram or check out all the details HERE

• Sign up for Stop Drinking with Cycle Syncing HERE
• Follow me on Instagram @find_myself_free
• Free Resources HERE

You’ve been told that the secret to glowing health is “doing the most.” Cold plunges. Red light masks. IV drips. Protein tracking. Yoga and journaling — all before 7am. But what if all that effort is missing the one thing that’s quietly undoing it all?

In this episode, we’re busting the myth that detox = deprivation, and revealing the truth about hustle culture’s grip on wellness. Spoiler: trying to heal while still drinking is like trying to clean your house with the windows open during a dust storm.

You’ll learn the real, science-backed steps to support daily detox (without burning yourself out), how alcohol messes with your gut, hormones, and mental clarity — and why doing less, better is your next power move.

• The cultural roots of “doing the most” and how it’s hurting our health
• Why wellness hustle culture is often a mask for disconnection and depletion
• The myth of detoxing through extremes (and what actually works)
• How alcohol hijacks your detox systems, hormones, and mineral balance
• A simple, strategic daily detox routine rooted in functional nutrition
• Why quitting alcohol is the domino habit that changes everything
• How to shift from survival mode to a healing rhythm that feels sustainable

1. Start your morning with lemon water + electrolytes
2. Eat cruciferous veggies daily (hello, estrogen detox)
3. Prioritize omega-3s + antioxidants to calm inflammation
4. Support your gut with fermented foods + fiber
5. Sweat, move, and dry brush to support elimination
6. Protect your sleep like it’s your superpower (because it is)

🧠 Take the quiz → What Type of Drinker Are You?

Discover the hidden patterns behind your drinking habits and how to rewrite your story.

🌙 Explore → Stop Drinking with Cycle Syncing

A hormone-first approach to break the habit, balance your body, and feel like yourself again.

“Doing the most for your health might mean letting go of the one thing quietly undoing it all.”

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.

Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥

💌 DM me the word READY on Instagram or check out all the details HERE

• Sign up for Stop Drinking with Cycle Syncing HERE
• Follow me on Instagram @find_myself_free
• Free Resources HERE

In today’s episode, I’m sharing why quitting alcohol has been the most transformative decision I’ve made—and why it could be the domino that changes everything for you, too. If you’re in your 40s and trying to get a handle on your hormones, sleep, energy, digestion, and mood, this episode lays out exactly how alcohol may be silently working against you—and what happens when you remove it.

Backed by science from Dr. Andrew Huberman, Dr. Daniel Amen, and Dr. Dacher Keltner, this episode breaks down the sober glow-up—from glowing skin and deep sleep to mental clarity, brain repair, self-trust, and a renewed sense of awe and purpose.

This isn’t about judgment—it’s about power. And remembering just how good you’re meant to feel.

1. My Health Has Never Been Better
   • Clearer skin, less bloating, deeper sleep, balanced hormones, and reduced inflammation.
   • Alcohol is a known gut disruptor and Group 1 carcinogen (yes, same as tobacco).
   • Dr. Huberman & Dr. Amen explain how even small amounts of alcohol throw off everything from cortisol to collagen.
2. My Mental Clarity Is Off the Charts
   • No more 3 a.m. anxiety or shame spirals.
   • Brain fog lifted as neurotransmitters rebalanced and prefrontal cortex healed.
   • 72 hours is all it takes to start rewiring—and clarity becomes your superpower.
3. My Brain Is Literally Growing
   • Sobriety boosts neuroplasticity, increases gray matter, and improves memory and focus.
   • Studies show even moderate drinkers face brain shrinkage—but it’s reversible.
   • I’m learning, creating, and thinking faster than ever before.
4. I Believe in Myself—Fully
   • No more outsourcing confidence to a glass of wine.
   • The early "blah" feeling is dopamine recalibrating—not failure, but healing.
   • Dr. Amen’s “dopamine detox” concept explains how joy returns naturally over time.
5. I’m Living With Purpose & Gratitude
   • I feel awe again—in the ordinary, everyday moments.
   • Dr. Dacher Keltner’s research shows awe reduces stress and increases connection.
   • I’m present, peaceful, and finally living in high-definition.

• Alcohol affects the prefrontal cortex, impairing decision-making and emotional regulation.
• It disrupts gut microbiota, increases inflammation, and affects hormone metabolism.
• Within 1–2 weeks alcohol-free, dopamine begins to recalibrate—bringing back motivation and joy.
• Long-term sobriety supports neuroplasticity—rewiring your brain and strengthening your inner resilience.

• You’re in your 40s and feel like alcohol is quietly sabotaging your health goals.
• You’ve tried to cut back before but didn’t know how to support yourself through hormonal changes.
• You’re curious what your life could feel like without the constant recovery cycle.

Please leave a ⭐️⭐️⭐️⭐️⭐️ review on Apple Podcasts or Spotify—it helps more women find this show and start their own sober glow-up journey.

Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.

Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥

💌 DM me the word READY on Instagram or check out all the details HERE

• Sign up for Stop Drinking with Cycle Syncing HERE
• Follow me on Instagram @find_myself_free
• Free Resources HERE

In today’s episode, I get real about the science behind lasting behavior change — and why the way you feel about alcohol matters more than how long you’ve been abstaining. This isn’t about white-knuckling it. It’s about rewiring your brain from the inside out with a powerful approach called Affective Liminal Psychology (aka ALP) — a method rooted in neuroplasticity, emotional intelligence, and subconscious belief rewiring.

This is the same methodology behind This Naked Mind, and it’s what helped me go from a daily gray area drinker to 4+ years alcohol-free — not just abstinent, but actually free.

If you’ve ever asked:

• “Why can’t I stick with it?”
• “Why do I keep going back, even when I know I want to stop?”
• “Is something wrong with me?”

This episode is for you.

You’ll learn:

✅ Why we feel our way into most behaviors — and how to use that to your advantage

✅ The 4-step Liminal Path to transformation: Perspective → Awareness → Transformation → Healing

✅ The neuroscience behind beliefs, cravings, and why alcohol can feel like the only “off” switch — until it doesn’t

✅ How to use the AIRE Method to rewire beliefs driving your drinking (or other habits)

✅ Why this work doesn’t just stop at alcohol — it changes how you think, feel, and show up in every area of your life

💬 I also shares a raw and relatable behind-the-scenes story of coaching, motherhood, and the exact tools she uses to help her clients heal for good.

• 🎧 This Naked Mind Coach Certification — the methodology behind Ellie’s training
• 🌀 Stop Drinking with Cycle Syncing — Ellie’s signature course designed to help women quit alcohol in a way that works with your hormones, not against them
• 💥 Cycle Syncing Starter Kit — your free guide to syncing food, exercise, and self-care to your unique cycle
• 🧠 Want to work with Ellie 1:1? Book a free clarity call

Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.

Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥

💌 DM me the word READY on Instagram or check out all the details HERE

• Sign up for Stop Drinking with Cycle Syncing HERE
• Follow me on Instagram @find_myself_free
• Free Resources HERE

What if the key to changing your relationship with alcohol isn't about fixing what's wrong — but leaning into what's already strong within you?

In this episode, we're joined by Sally Magee, a Gallup-Certified Strengths Coach and accredited Sobriety Coach who specializes in helping “gray area drinkers” navigate alcohol-free living through the transformative power of CliftonStrengths.

With a 25-year career in engineering and construction, Sally understands high-achieving environments and the quiet ways that alcohol can become a coping mechanism. Now, as the founder of Magee Coaching Solutions, she helps clients reconnect with their innate talents — and use those strengths as a foundation for personal growth, mindset shifts, and sustainable change.

Whether you're sober curious or actively reevaluating your habits, this conversation reframes sobriety as an opportunity to deepen self-awareness and lead from your strengths.

💡 What We Cover:

• How CliftonStrengths can guide your journey toward alcohol freedom
• The emotional and psychological power of knowing your Top 5 Strengths
• Sally’s personal path from civil engineer to sobriety coach
• Tips for using your unique strengths to navigate any life change with confidence

📘 Resources Mentioned:

• Magee Coaching Solutions 
• Sober Strengths Coach on Instagram

1️⃣ Listen & Subscribe – Don’t miss an episode! Hit follow wherever you get your podcasts and I'd love for you to rate and review my podcast, it helps spread the word to those who need to hear it!

2️⃣ Share – Know someone who needs to hear this? Send them this episode!

🎙 Remember: You don’t need to feel ready—you just need to start. Let’s do this together. 💪

📌 Book a FREE 1:1 Coaching Call – Stop waiting for change and start taking action 👉 HERE

📌 Follow me on Instagram for daily tips & motivation 👉 @find_myself_free

🚀 Ready? Let’s go.

FREE Guides: don't leave without checking out these FREE resources

Breaking Up With Booze

Heal your Gut After Alcohol

🔗 One on One Coaching

Two tragic alcohol-related deaths of high school seniors in just five months shattered the illusion of safety in my community — and forced me to speak out. In this deeply personal episode, I reflect on why I’ve stayed quiet in my own circles about sobriety… and why I can’t anymore.

This isn’t just about drunk driving. It’s about the way we normalize alcohol — in our homes, our conversations, even our memorials. It’s about what we’re not teaching our kids, and what we’re modeling without realizing it.

You'll hear:

• Why “be responsible” isn’t enough guidance for teens
• The red Solo cup at a memorial that stopped me in my tracks
• What kids really need to know before their first drink
• How I’m starting the conversation at home — and how you can too

This episode is raw, urgent, and hopeful — because the only way forward is through honesty and action.

Ready to take your break from booze? Check out Stop Drinking with Cycle Syncing. This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.

Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥

💌 DM me the word READY on Instagram or check out all the details HERE

• Sign up for Stop Drinking with Cycle Syncing HERE
• Follow me on Instagram @find_myself_free
• Free Resources HERE

If you've been trying to take a break from drinking—reading the books, doing the 30-day challenges, signing up for courses—and nothing's really stuck... this episode is for you.

Today, I'm introducing you to a tool that changed everything for me: Cycle Syncing.

It’s not another thing to manage. It's not a complicated science project.

It’s simple awareness—and it might be the missing piece you didn’t even know you needed.

Inside this episode, you’ll learn:

• Why your hormones make certain parts of the month harder to say no to drinking (and why it’s not your fault)
• How syncing your behavior to your cycle can make quitting feel easier, not harder
• How cycle syncing helps you stop feeling like you're "failing" and start feeling powerful and prepared
• The real reason willpower alone isn't the answer—and what to do instead

Because real talk?

If you're ready to feel steady, energized, and confident every single day—this is your invitation to start.

Enrollment for Stop Drinking with Cycle Syncing is open! We Start May 2nd

Grab $50 off with code GIVEME50 through April 28th.

This is the first program designed to help you take a break from alcohol and feel better by aligning with your hormones—not fighting them.

Meal plans, detox support, weekly pep talks, and a private 1:1 coaching call with me are included. 🔥

💌 DM me the word READY on Instagram or check out all the details HERE

• Sign up for Stop Drinking with Cycle Syncing HERE
• Follow me on Instagram @find_myself_free
• Share this episode with a friend who’s ready to feel like herself again!

If this episode sparked something for you, it would mean the world if you'd share it in your IG stories and tag me! Let's help more women realize they were never "failing"—they were just missing the map. 🧡

In this empowering and insightful episode, I sit down with Dupe Witherick, Founder of Thrive Alcohol Free, Mindset & Success Coach, and Human Design Consultant. Dupe is on a mission to help high-achieving women break free from outdated habits and align with a life that feels deeply fulfilling — and totally by design.

We explore how Human Design can be a game-changing tool for personal growth and clarity — especially for women navigating alcohol-free living, burnout recovery, and life transitions like perimenopause. Dupe shares how she combines Human Design with subconscious reprogramming and nervous system regulation to support her clients in gaining confidence, energy, and purpose.

Plus, we talk about her international bestselling book, “A Cocktail of Clarity”, and how stepping into her true design helped her become a speaker, retreat host, and marathon runner — all while staying aligned and alcohol free.

💡 What We Cover:

• What Human Design is and how it helps uncover your energetic blueprint
• How to use your design to make aligned decisions and ditch habits that don’t serve you
• Why alcohol-free living can open the door to clarity and deeper self-connection
• How Dupe blends mindset work, nervous system healing, and HD to create transformation
• Behind the scenes of her book, podcast, and Finding Freedom Retreat in Bali
• Simple tips to begin living in alignment with your Human Design today

📘 Resources Mentioned:

• Connect with Dupe Witherick HERE
• Finding Freedom Retreat
• Thrive Alcohol Free on Instagram

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🎙 Remember: You don’t need to feel ready—you just need to start. Let’s do this together. 💪

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🚀 Ready? Let’s go.

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