No Alcohol Needed: The Podcast

By Julie Miller & Steve KnappSociety & Culture Health & Fitness Mental Health Education Self-Improvement Philosophy

No Alcohol Needed: The Podcast episodes

March 02 182 | How to Identify Your Emotional Needs and Actually Meet Them
Have you ever thought, “My life looks great… so why do I still feel empty?”
In this episode of No Alcohol Needed: the Podcast, we unpack one of the most overlooked parts of emotional wellness — emotional needs.
We talk about:
• What emotional needs actually are
• Why most of us were never taught about them
• How unmet emotional needs show up as anxiety, anger, people-pleasing, or loneliness
• Why sobriety alone doesn’t fix emotional emptiness
• And how to start identifying and meeting your needs in healthy ways
If you’re alcohol-free but still feel disconnected, restless, or unfulfilled… this conversation might explain why.
Understanding emotional needs is a game-changer for recovery, relationships, and long-term wellbeing.
👇 Resources mentioned:
– Join our Monday night Zoom meeting: https://noalcoholneeded.net/meeting-faqs/
– Connect with Mike Coyne + worksheets: https://www.curevine.com/
– Atlas of the Heart by Brené Brown
If you’re new here:
At No Alcohol Needed we talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from.
Learn more about the podcast and the work we do:
https://noalcoholneeded.net
Meet our guests: https://noalcoholneeded.net/meet-the-voices/
1 hr 5 min
February 23 181 | How to Deal With Difficult Emotions (Without Drinking or Avoiding Them)
Most people don’t drink again because they miss alcohol.
They drink again because they don’t know how to deal with difficult emotions.
In this episode of No Alcohol Needed, Julie Miller, Steve Knapp, Matt Shambo, and Sean Rollinson unpack what’s really happening when emotions feel overwhelming - and why trying to escape them actually makes them even harder to deal with.
You’ll learn:
- Why suppressing emotions backfires
- How to identify what you’re actually feeling
- What it means to “sit with” an emotion (without spiraling)
- Practical tools for handling big feelings in sobriety
- How emotional intelligence protects long-term sobriety
If you’ve ever thought, “I can stay sober… I just hate how it feels,” this conversation is for you.
Life without alcohol doesn’t have to feel like a fight.
—
If you’re new here:
At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from.
Learn more about the podcast and the work we do:
https://noalcoholneeded.net
Meet our guests: https://noalcoholneeded.net/meet-the-voices/
1 hr 1 min
February 16180 | Are Social Media and AI Destroying Personal Connection?
Social media affects mental health more than most of us realize. And now that AI-generated content is everywhere, it’s becoming harder to tell what’s real, what’s performative, and what’s draining us.
In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Robbie Pike and Kristyna Holler for a candid conversation about loneliness, doom scrolling, AI content, and what real connection actually looks like in an alcohol-free life.
If you’ve ever:
Scrolled for “just a few minutes” and felt worse after
Compared yourself to someone online and felt inadequate
Gotten angry in a comment section
Felt strangely lonely after spending hours on social media
Wondered whether AI is changing how we relate to each other
This conversation is for you.
We talk about how social media affects mental health, how AI is reshaping authenticity online, and why so many people feel more disconnected than ever - even while constantly “connected.”
And most importantly, we talk about how to protect real human connection in a world that keeps pushing us toward screens.
Whether you’re sober, sober-curious, or simply trying to build a healthier emotional life, this episode will challenge how you think about social media and connection.
At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life.
We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from.
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Learn more about the podcast and the work we do:
https://noalcoholneeded.net
---
Meet our guests:
https://noalcoholneeded.net/meet-the-voices/
55 min
February 09179 | Personal Growth In Relationships: How Healthy Love Supports an Alcohol Free Life
You can be doing everything “right” in your relationships - showing up, being agreeable, staying committed - and still feel deeply lonely.
In this episode of No Alcohol Needed, hosts Julie Miller and Steve Knapp are joined by Mike Coyne and Christen Miller for an honest conversation about why relationships often feel empty even after you’ve stopped drinking and started working on yourself.
This isn’t a conversation about fixing your partner or trying harder. It’s about the patterns many of us learned early on - performing, people-pleasing, staying quiet, avoiding conflict - and how those habits quietly block real connection.
Together, they explore:
Why effort doesn’t automatically create intimacy
How performative relationships keep us feeling unseen
The difference between being partnered and being connected
Why vulnerability feels so risky - and why it matters
How healthier relationships support emotional stability and happiness

This episode is for anyone who is emotionally aware, doing the work, and still wondering, “Is this really as good as it gets?”
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If this conversation resonates and you’re feeling stuck in “emotionally aware but still lonely,” you’re not alone.
You can explore more episodes and resources here:
https://noalcoholneeded.net
1 hr 15 min
February 02178 | How To Handle Stress Without Alcohol
Stress doesn’t go away just because you stop drinking - or just because you do the ‘self care’ stuff that someone told you to do.
In this episode of No Alcohol Needed, we talk about how to handle stress without alcohol in a way that actually works in real life. Not bubble baths. Not pretending everything is fine. Not dumping positive thinking on top of real stress and hoping it goes away.
Self-care - the kind that works - helps regulate your nervous system, build self-trust, and move through overwhelm instead wishing you could numb out.
Julie Miller and Steve Knapp are joined by Janice Dowd and Amber Fenner for an honest conversation about:
Why stress feels so overwhelming
Why self-care often “doesn’t work”
How stress shows up physically and emotionally
What real self-care looks like in daily life and in crisis
How learning to handle stress builds confidence and self-trust

This episode is for anyone who feels overwhelmed, emotionally exhausted, or tired of relying on alcohol or other numbing habits to cope.

If you’re new here…
At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life.
We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from.
Learn more about the podcast and the work we do:
https://noalcoholneeded.net
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Want support beyond the podcast?
Free weekly group sessions on Zoom
Real conversations that go beyond the alcohol
https://noalcoholneeded.net/meeting-faqs/
Ready for deeper support?
Private coaching to guide you toward the joy and purpose you’re looking for.
https://noalcoholneeded.net/recovery-coaching/
Explore more
Julie’s writing on sober living and emotional growth:
https://createalifesofull.com
Browse the full library of podcast episodes:
https://noalcoholneeded.net/category/blog/
1 hr 6 min
January 26177 | People Pleasing Is Exhausting: How to Stop Living for Everyone Else
People pleasing doesn’t usually feel like a problem at first.
It feels like being helpful, generous, and kind. Being easy to be around. Being the one who keeps everything running smoothly.
But over time, it can lead to anxiety, resentment, burnout, and a loss of self.
In this episode of No Alcohol Needed, Julie Miller, Steve Knapp, Mike Coyne, and Amber Fenner unpack how people pleasing actually works, why so many people don’t recognize it in themselves, and what starts to change when you stop organizing your life around other people’s emotions.
This conversation is especially relatable for people who’ve started questioning their relationship with alcohol, but it’s not limited to that. Anyone who feels responsible for keeping everyone else comfortable will recognize themselves here.
What you’ll hear in this episode:
How people pleasing often starts as a survival skill
Why it creates anxiety, resentment, and emotional exhaustion
The connection between people pleasing, perfectionism, and over-apologizing
Why saying no can feel so threatening
What changes when you stop living for approval
How relationships shift when you begin choosing yourself

If you’re new here…
At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life.
We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from.
Learn more about the podcast and the work we do:
https://noalcoholneeded.net

--CHECK OUT OUR OTHER RESOURCES--
Free weekly gathering on Zoom
Real conversations about more than just not drinking.
https://noalcoholneeded.net/meeting-faqs/
Private sobriety & emotional wellness coaching
Personalized support to help you redesign life without alcohol.
https://noalcoholneeded.net/recovery-coaching/
Julie’s writing on sober living and emotional growth:
https://createalifesofull.com
1 hr
January 19176 | Overcoming Victim Mentality When Life Has Truly Been Hard
In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Christen Miller and Sean Rollinson for a candid, emotionally honest conversation about overcoming victim mentality and what it really means to take responsibility for your thoughts, emotions, and reactions - without blaming yourself or denying real pain.
This is not a surface-level discussion. The group digs into why victim mentality can feel protective, how blame and shame quietly keep people stuck, and why taking responsibility often feels unfair at first - especially if you’ve actually been hurt.
This episode will challenge the way you think about control, self-worth, and emotional freedom, and it will show you how to take your power back.
In this episode, we talk about:
What overcoming victim mentality really looks like in daily life
Why radical responsibility can feel confronting — and why it matters
The difference between being harmed and staying stuck
How blame and shame fuel emotional distress and addiction
Why anger often hurts us more than the person we’re angry at
How thoughts shape emotions and drive behavior
The connection between responsibility, confidence, and self-esteem
What emotional regulation actually looks like without numbing
Small, practical ways to start taking responsibility this week
Connect with today’s guests:
https://noalcoholneeded.net/meet-the-voices/

–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching
Redesign a life without alcohol - with support.
https://noalcoholneeded.net/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM
Real conversations. No judgment.
https://noalcoholneeded.net/meeting-faqs/

JULIE’S SOBER LIVING BLOG
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com
FULL LIBRARY OF PODCAST EPISODES
Explore every No Alcohol Needed conversation.
https://noalcoholneeded.net/category/blog/
59 min
January 12175 | Facing the Dark Side: Understanding Shame, Triggers, and Shadow Work
Most of us have parts of ourselves we don’t like to look at.
The reactions we regret.
The thoughts we don’t say out loud.
The behaviors driven by shame, fear, or old coping patterns.
In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Robbie Pike and Matt Shambo for an honest conversation about what it really means to face the “dark side” or shadow self, and why learning to integrate those parts of ourselves is essential for emotional growth.
They’re not trying to make the shadow disappear. They’re talking about understanding where these behaviors came from, recognizing how they once protected you, and learning how compassion makes real change possible.
Together, they explore:
What people mean when they talk about shadow work

How shame quietly drives many unhealthy reactions

Why awareness without compassion can lead to self-punishment

How to recognize shadow behaviors in real time

The connection between recovery work and emotional healing

Why integration leads to freedom, not self-rejection

If you’ve ever felt stuck repeating patterns you don’t fully understand, or ashamed of parts of yourself you wish you could change, this conversation offers perspective, reassurance, and a path forward.
—
Connect with today’s guests:
https://noalcoholneeded.net/meet-the-voices/

–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching
Redesign a life without alcohol - with support.
https://noalcoholneeded.net/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM
Real conversations. No judgment.
https://noalcoholneeded.net/meeting-faqs/

JULIE’S SOBER LIVING BLOG
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES
Explore every No Alcohol Needed conversation.
https://noalcoholneeded.net/category/blog/
52 min
January 05174 | Healthy Habits for Mental Health That Actually Stick
Why routines matter more than motivation in January
January is often when motivation fades and real life settles back in.
In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Janice Dowd and Kristyna Holler for a grounded, honest conversation about healthy habits for mental health, consistency, and routines that actually support emotional wellness.
This episode is not about perfection, productivity, or rigid morning routines. It’s about the small, repeatable habits that help regulate the nervous system, protect mental health, and create stability during difficult seasons of life.
While alcohol isn’t the focus of the conversation, the episode reflects an alcohol-free lens, exploring how routines become especially important when alcohol is no longer used to cope, unwind, or transition through the day.
In this episode, you’ll hear:
Why disrupted routines are strongly linked to increased anxiety and depression
How habits support emotional regulation when motivation is low
Morning routines that help calm the nervous system rather than overwhelm it
Why consistency matters more than willpower
How to use “half habits” and micro-steps when time or energy is limited
The role of self-compassion in building sustainable habits
How boundaries and saying no protect your routines
How habits and routines can carry you through grief, stress, and dark seasons
Practical ways to interrupt negative self-talk and build emotional resilience

This episode is for anyone who:
struggles to stay consistent with healthy habits
feels overwhelmed by traditional self-improvement advice
is focused on mental health and emotional wellness
is living alcohol-free or beginning to question their relationship with alcohol
wants routines that support real life, not ideal life

Whether you’re sober, sober-curious, or simply looking for habits that help you feel more grounded, this conversation offers perspective, reassurance, and practical tools you can use right away.
Resources mentioned:
Why Has Nobody Told Me This Before? by Dr. Julie Smith

Connect with today’s guests:
https://noalcoholneeded.net/meet-the-voices/

–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching
Redesign a life without alcohol - with support.
https://noalcoholneeded.net/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM
Real conversations. No judgment.
https://noalcoholneeded.net/meeting-faqs/

JULIE’S SOBER LIVING BLOG
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES
Explore every No Alcohol Needed conversation.
https://noalcoholneeded.net/category/blog/
51 min
December 29, 2025173 | Tips for Dry January: Set Yourself Up For Success
Thinking about doing Dry January or already in the middle of it and wondering why it feels harder than you expected?
You’re not alone. Millions of people try Dry January every year, and many struggle not because they’re doing it wrong, but because they don’t have the right support, mindset, or tools going in.
In this episode, Julie and Steve are joined by Charles and Amber for an honest, no frills conversation about how to approach Dry January in a way that actually feels doable. This isn’t about willpower or white-knuckling your way through 30 days. It’s about understanding what makes this challenge hard and learning how to make it easier.
We talk about:
Why thinking about “forever” makes Dry January feel overwhelming
How approaching Dry January as an experiment changes everything
Common emotional reactions like anxiety, shame, and fear of missing out
Why planning beats hope when it comes to cravings and social situations
How changing routines can reduce triggers, especially in the evenings
What to replace alcohol with so you’re not just removing something
The surprising physical and emotional benefits many people notice after 30 days
How to reflect on your experience so Dry January actually gives you clarity
Why slipping doesn’t mean you failed, it just gives you information

Whether you’re sober-curious, trying Dry January for the first time, or questioning your relationship with alcohol, this episode will help you feel less alone and more capable.
You don’t have to decide anything about the future. You just have to get through today.
–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching
Redesign a life without alcohol - with support.
https://noalcoholneeded.net/recovery-coaching/

FREE SUPPORT GROUP ON ZOOM
Real conversations. No judgment.
https://noalcoholneeded.net/meeting-faqs/

JULIE’S SOBER LIVING BLOG
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com

FULL LIBRARY OF PODCAST EPISODES
Explore every No Alcohol Needed conversation.
https://noalcoholneeded.net/category/blog/
1 hr 3 min