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

May 26, 2025E142: How to Make Summer Not Suck Sober
(This episode was first published June 2, 2024)
With summer upon us, it seems everyone is wondering is to have sober fun – without missing alcohol! The warm weather seems to bring its own set of triggers. We invited Rich and Shana to join us this week, to talk about how they’ve learned to not just survive summer, but to truly enjoy it.
In this episode:
How mocktails can still make summer events feel special
Preparation: how to know you’re ready for whatever it is you’re wanting to do
JOMO – letting others be your reminder for why you’re glad you’re sober
Working through the fear of upcoming situations
Sharing your goals with others for increased accountability
Painting a new picture: it’s always looked the same, but now is your chance to decide how it will look going forward
Sober travel – how to make it fulfilling
The value of an adrenaline rush when you’re sober
How to make sure you still have fun, so you don’t feel like you’re missing out
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Meet our guests: https://throughtheglassrecovery.com/podcast/how-to-have-sober-fun/
Want more inspiration for having fun without alcohol? Check out this blog post: https://throughtheglassrecovery.com/how-to-have-fun-when-youre-sober/
Come hang out with us on Zoom on Monday nights: https://throughtheglassrecovery.com/meeting-faqs/
Need one on one support? We can do that, too! Get more info here:
https://throughtheglassrecovery.com/recovery-coaching/
42 min
May 19, 2025E141: Knowing When to Take a Break
It's just Steve and Julie this week, and we're talking about the past and the future of Through the Glass Recovery Podcast.

We're getting ready to take a summer break - a longer one that usual - and we'll take the time to discuss the evolution of TTG. As we both move down new paths and our own recovery stories continue to evolve, so will the podcast. We'll still be here behind the scenes though, and we'll still keep most of our free and paid resources available.

From our hearts to yours, thanks to all of our incredible, loyal listeners for always supporting us as we continue this journey. We wouldn't be doing this if it weren't for all of you.

Through the Glass Recovery Resources:
Monday night Zoom support group (free)
Facebook page
Instagram
Blog
Podcast episodes
1:1 Recovery coaching

Julie's resources:
No Alcohol Needed blog
Get the free 40-page e-book
Steve's podcast:
Forged In Silence
37 min
May 12, 2025E140: Spirituality and Sobriety: A Fresh Perspective
What does spirituality really mean in recovery—and do you have to be religious to be spiritual? In this heartfelt and wide-ranging conversation, Julie and Steve are joined by Matt, Corina, and Jamie for an honest, down-to-earth exploration of how spirituality shows up in their sober lives.

From Buddhist philosophy and Bible stories to daily rituals and unexpected symbols of peace, each guest shares a unique path toward meaning, connection, and healing. Whether you’re religious, spiritual-but-not-religious, or just curious—this episode will meet you where you are.

In this episode, we talk about:
Redefining spirituality outside of religion
Daily practices that connect us to something greater
Accidental spiritual awakenings
Finding meaning in suffering and recovery
How different faith traditions shaped our sobriety journeys
The importance of curiosity, open-mindedness, and community
Using spiritual tools to stay grounded in sobriety

This one is warm, funny, and full of insight. If you’ve ever wrestled with the idea of spirituality in recovery—or avoided it altogether—this is a gentle invitation to explore what might be waiting for you.
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To learn more about our guests, view the full show notes at https://throughtheglassrecovery.com/podcast/spirituality-and-sobriety/
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For information about 1:1 Recovery Coaching, visit https://throughtheglassrecovery.com/recovery-coaching/
59 min
May 05, 2025E139: Perfectionism and Alcoholism - Redefining "Good Enough" in Recovery
In this powerful episode, our group dives deep into the connection between perfectionism and alcoholism and how striving to be flawless can sabotage sobriety, self-worth, and emotional healing. Jessica, Sarah, Erica, Hope, Julie, and Steve share raw and honest stories of how perfectionism shaped their drinking, and what it looks like to work through those tendencies in recovery.

From redefining success and learning to sit with mistakes, to practicing self-compassion and choosing authenticity over image, this conversation is full of insight, laughter, and “me too” moments for anyone struggling with not feeling good enough.

Key Topics in this Episode:
Defining our own standards of "good enough"
Authentic connection requires allowing others to see our imperfection
How perfectionism and overachieving go hand in hand to sabotage your mental wellbeing and sobriety
The intertwined journeys of recovery and how they all affect one another
Perfectionism as a sense of control
Recovering from perfectionism is an ebb and flow - some days are easier than others
The tools of sobriety also support recovering from perfectionism
Being a perfectionist can stop you from self reflecting, not wanting to admit your flaws and shortcomings - and therefore stopping you from ever working on them.---
To learn more about our guests, view the full show notes at https://throughtheglassrecovery.com/podcast/perfectionism-and-alcoholism/
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For information about 1:1 Recovery Coaching, visit https://throughtheglassrecovery.com/recovery-coaching/
58 min
April 28, 2025E138: Feeling Insecure When You Get Sober
Feeling insecure when you get sober is completely normal, and even expected. Insecurity is a loud companion in early sobriety, and in life. In this episode, we’re talking about it honestly. So often, when we put down alcohol, we find that we no longer have a way to quiet the inner critic... or in some cases, it fuels the insecurity even more. The key to moving through insecurity is to find ways to do it without the shame and avoidance we used to use. Now we use new tools, new mindsets, and the newfound confidence of sobriety.

Chris, Emily, Julie, and Steve gather for a heartfelt conversation about how insecurity showed up for them after putting down the drink, and what it’s looked like to build confidence from the ground up.

"You're just a speck on a giant floating rock."

Key topics discussed:
Feeling like the odd one out in social settings without alcohol
Why insecurity often starts way before our first drink
How journaling, mindset shifts, and reframing help quiet the inner critic
The vicious cycle of guilt, stress, and alcohol
What happens when you stop numbing and start facing hard feelings
Why confidence isn’t a feeling—it’s something you build
Insecurity is a natural part of being human, not something to always be avoided.
Digging into the why: Why do you feel insecure? What fear is beneath the insecurity?

This episode is full of real talk, personal stories, and a few laughs (including talk of Steve’s future AI bobblehead 😄). Whether you’re early in recovery or just feeling shaky in your skin, this one’s for you.
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To learn more about our guests, view the full show notes at https://throughtheglassrecovery.com/podcast/feeling-insecure-when-you-get-sober/
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For information about 1:1 Recovery Coaching, visit https://throughtheglassrecovery.com/recovery-coaching/
43 min
April 21, 2025E137: Alcohol Abuse and Depression: What No One Talks About (But We Are)
In this raw and honest episode, Julie and Steve sit down with Trevor and Barclay for a heartfelt conversation about the messy overlap between alcohol abuse and depression, and the long road to healing.

Each of them opens up about their personal struggles—what it feels like to hit emotional rock bottom, how they found their way back, and the daily practices that help them stay grounded. You’ll hear stories of isolation, humor used as a lifeline, and the slow, patient work of rebuilding mental health without alcohol.

There’s no toxic positivity here—just real talk about how hard it can be to keep going when nothing seems to be working, and why showing up for yourself (and others) matters more than you think.

Please note: Multiple guests discuss their experiences with suicidal ideation. Please exercise caution when deciding to listen to this episode.

Key points in this episode:
Hitting emotional rock bottom and the loneliness that comes with it
Why depression can be so sneaky, especially in sobriety
Using humor to cope without bypassing the pain
How to keep taking action—even when it feels pointless
The power of medication, therapy, and reaching out for help
Learning to sit with emotions without drinking to escape
Why listening without judgment can be the most powerful thing we offer each other
If you’ve ever felt like you “should” be okay but you’re not, this one’s for you. You are not alone.
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To learn more about our guests, view the full show notes at https://throughtheglassrecovery.com/podcast/alcohol-abuse-and-depression/
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If you are struggling with depression or suicidal ideation, please contact SAMHSA. They are trained to help you. 1-800-662-HELP (4357)
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For information about 1:1 Recovery Coaching, visit https://throughtheglassrecovery.com/recovery-coaching/
49 min
April 14, 2025E136: Avoiding Burnout in Sobriety
If you've been sober for a bit, you know that "burnout" feeling that we're talking about. It's that feeling of, "I don't want to have to think about alcohol and sobriety all the time. I don't want to have to feel like every ounce of energy is going toward this. I just want to live my life!" In case no one has told you - it's totally normal to feel that way.

We're here with Amber, Michael, and Collin today to talk about what to do when you get to that burnout point - and even better, how to avoid it. It's all about finding a balance between doing the work of recovery, and giving yourself space to enjoy that freedom you've worked so hard to achieve.

"When I made my sobriety my identity, that's when I started feeling burned out."

Key topics in this episode:
People who struggle with addiction often struggle with moderation in ALL things - including sobriety work
Trial and error: figuring out what works, and what is just wasted effort
Keeping the work of recovery enjoyable
Processing the fear that if you give yourself space that you'll fall back in
Taking on "recovered" as your entire identity has the potential to cause burnout
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Visit our website at throughtheglassrecovery.com for full bios and information about this week's guests!
50 min
April 07, 2025E135: How Fear of Failure Is Holding You Back in Recovery
Failure doesn't feel good. Or at least, it doesn't until you change the way you think about it. Too often, people put so much time and energy into avoiding experiencing failure that they fail to move forward at all. That can be said for life in general, but it's especially true in recovery - when fear of failure holds you back from even trying to quit, and then keeps holding you back from making the other changes that need to be made, too.

In this podcast episode, we're chatting with Katie (recovery coach for Peer180 RCO), Matt (host of Till The Wheels Fall Off podcast), and Elizabeth (host of Intelligence on the Rocks podcast) to talk about how fear of failure has shown up in our sobriety journeys, and how we've learned not just to face the fear, but embrace it.

Key points in this episode:
Redefining success in order to redefine failure
Turning failure into opportunities for growth that you can be proud of
The danger in not telling anyone your goals in an attempt to hide any failure that might come
Big fears - like failing our children
2 kinds of failure - the useful kind, and the not so useful kind
When fear of failure shows up as procrastination
Is it fear of failure, or fear of what people will think?
Developing shame resilience
The danger of keeping the bar so low that you can never fail
Learn more about our guests and find the full show notes for this episode at
https://throughtheglassrecovery.com/podcast/fear-of-failure/
Loved this conversation? Let’s keep it going.

Failure isn’t the end—it’s part of the process. If today’s episode resonated with you, here are a few ways to take the next step:
Join our free recovery support meeting on Monday – because you don’t have to figure this out alone. Click Here
Follow us on social media for daily encouragement and real talk about sobriety. @throughtheglassrecovery on IG
Subscribe to our newsletter for more insights, stories, and support straight to your inbox. Subscribe Here
Leave a rating & review – your words help more people find this podcast and start their own journey.

Whichever step you take, just know this—you’re not failing, you’re learning. And you’re not alone in it.
42 min
March 31, 2025E134: Social Media and Addiction
One "transfer addiction" that gets overlooked all too often is social media. And while social media has many benefits, it certainly also poses many dangers, especially when it comes to addiction recovery and mental health. In this week's episode, we're chatting with our friends Robbie, Britt, and Vanessa about how social media shows up in our lives, in our recoveries, and its impact on our emotional and mental wellbeing.

Key topics in this episode:
Taking a break from social media
The dopamine hits that come with posting and getting interactions
How to curate your feed to create a positive experience
Using social media to find true connection
Recognizing the different between real connection and surface connection online
The hidden dangers of external validation
Using social media to create drama and chaos when sobriety feels boring
Tools for managing social media use
Setting your intention when using social media
How comparing yourself to others on social media can damage mental health
AI and its detrimental effects on creativity, emotional intelligence, and relationships
To learn more about our guests and for the full show notes, click here.
Come check out our FREE weekly sober support group on Zoom!
Schedule a free discovery call with Julie or Steve to talk about our one-on-one sober coaching programs.
1 hr 3 min
March 24, 2025E133: The Link Between Eating Disorders and Alcoholism
Research suggests that up to 50% of patients with an eating disorder will abuse alcohol or an illicit substance, compared with 9% of the population. We really don't talk about this enough... until today.

We've got three courageous women joining us today for a conversation about how their disordered eating habits have tied into their addiction - and recovery - from alcohol. The two are closely intertwined, and if you're struggling with both, it helps so much to understand how one affects the other. Each of these women has fought her unique battle courageously, and has gained wisdom and compassion to share with the rest of the world.

Join us for this honest, very real conversation about navigating an eating disorder alongside alcohol use disorder.

"It's honestly harder to talk about the eating disorder than it is to talk about the alcohol."

Key Topics in This Episode:
How food keeps you silent
Eating disorders and alcohol abuse are both related to trauma and stress
Overcoming shame as a key component in the recovery of each
Eating disorders as a way to deal with difficult emotions, when you don't have the right tools
Fitting in, trying to be attractive, and it's impact on your relationship with food
Alcohol urges and cravings are similar to the binge/purge urges
When you body is off balance - learning to recognize hunger cues and feeling full
Overexercise as a symtpom of addictive behavior
Learning how to feel
Body scanning and body mapping as tools for recovery
Learning to catch emotions before they become unhealthy
How dopamine fits into the picture
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Meet our guests: https://throughtheglassrecovery.com/podcast/eating-disorders-and-alcoholism/
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Join the conversation:

The online recovery community is an amazing space to make new friends. Come check out our Monday night Sober Happy Hour on Zoom, or join our Facebook group Recovery Your Way, and let’s continue the conversation!
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Free Sober Support Meetings on Zoom:
https://throughtheglassrecovery.com/meeting-faqs/
Learn more about one on one sober coaching:
https://throughtheglassrecovery.com/recovery-coaching/
48 min