Sonia and Kathleen sit down with Oona Metz, a therapist with 30 years of clinical experience and a leading expert in helping women navigate divorce. For the past 15 years, Oona has specialized in supporting women through the realities of divorce. She is the author of Unhitched: The Essential Divorce Guide for Women.

Dr. Metz frames divorce not as a failure, but as a profound life transition—one that often reshapes identity, relationships, and sobriety. They'll explore questions many women quietly carry: What actually happens emotionally during divorce? Why does it feel so disorienting—even when you’re the one who initiated it? How do grief, anger, relief, fear, and hope coexist at the same time? And why can divorce feel so lonely even when you’re surrounded by support? They talk about the deeper layers of healing, touching on community, shame, self-trust, boundaries, and the ways alcohol can quietly become a coping mechanism during this chapter.

You'll will walk away with practical takeaways about the divorce process from a mental health perspective, including how divorce impacts the nervous system, why women often internalize blame, and how group support can accelerate healing. Dr. Metz explains the psychological stages of divorce, common emotional patterns women experience, and why validation, regulation, and connection are essential tools for recovery. The conversation also weaves in themes of sobriety, emotional regulation, self-worth, and rebuilding identity after major life upheaval.

Sonia and Kathleen reflect on how divorce can surface old coping strategies, challenge existing support systems, and force radical honesty with oneself.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.

Episode Highlights

00:01 – Why divorce is more than a legal process—it’s an identity shift

03:12 – Oona’s 30-year clinical journey and why she focused on divorce work

06:45 – The emotional stages women experience during divorce

09:30 – Why divorce grief is often misunderstood and minimized

12:18 – How shame and self-blame show up for women

15:02 – The role of community and group support in healing

18:40 – Why divorce can trigger or intensify unhealthy coping behaviors

21:55 – Divorce, loneliness, and the myth of “strong women should handle it alone”

25:10 – How alcohol can quietly become emotional anesthesia during transitions

28:34 – Nervous system regulation during high-conflict or prolonged divorce

31:50 – What healing actually looks like in the first year post-divorce

35:15 – Letting go of the story you thought your life would follow

38:42 – Rebuilding self-trust after major relational loss

41:20 – Why validation matters more than advice in early healing

44:05 – Dating, boundaries, and identity after divorce

47:30 – How group work accelerates recovery and reduces isolation

50:18 – What Oona wishes every woman knew before starting divorce

53:00 – Turning divorce into a catalyst for clarity and growth

56:10 – Choosing sobriety as an act of self-protection and self-respect

59:00 – Final reflections on grief, freedom, and rebuilding a life on your terms

Dr. Metz's Links

https://www.instagram.com/oonametz/

https://www.oonametz.com/book-unhitched

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

Manifestation doesn’t have to be woo-woo, unrealistic, or disconnected from real life. In this episode of Sisters in Sobriety, Sonia sits down with Yvonne Tchrakian — corporate lawyer turned entrepreneur, manifestation teacher, founder of Pause.Penny, and host of The Manifest Movement podcast — to explore how manifestation can become a grounded, practical tool for women in recovery. Sonia helps listeners understand how manifestation can support self-trust, accountability, and healing without bypassing emotions or responsibility.

Together, they unpack why manifestation can feel like it “isn’t working,” even when you’re doing all the right things. The conversation explores alignment versus hustle, fear-based desires versus intuitive ones, and how thoughts, beliefs, and actions must work together. Sonia and Yvonne touch on common blocks like scarcity thinking, misalignment, people-pleasing, and unrealistic timelines — and how those patterns quietly sabotage progress.

You'll will gain clear, actionable insights into how manifestation intersects with neuroscience, habit formation, intuition, and sobriety. Yvonne explains why gratitude, affirmations, aligned action, and accountability matter more than vision boards alone, and how substances can disconnect intuition and erode self-trust. The episode also addresses spiritual bypassing, emotional processing, and why manifestation works best when paired with honesty and responsibility.

In the personal story segment, Yvonne shares how grief, pregnancy loss, health challenges, and family addiction shaped her philosophy around manifestation and self-worth. Sonia reflects on sobriety, rebuilding intuition, and how letting go of old identities can unlock real change. The episode closes with a look inside Yvonne’s 21-Day Manifestation Challenge and why structure, community, and consistency help transformation stick.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks and resources.

[00:01:00] Yvonne’s transition from law to manifestation

[00:03:00] Grief as a turning point

[00:05:30] Gratitude as a grounding practice

[00:07:00] Belief vs. wishful thinking

[00:09:30] Why alignment matters

[00:12:00] Unrealistic manifestation goals

[00:14:00] Actions vs. intentions

[00:16:00] Scarcity thinking and money

[00:18:00] Receiving support and abundance

[00:20:30] Manifesting identity

[00:22:00] Boundaries and self-worth

[00:24:00] Family dynamics and triggers

[00:27:00] Letting go of resentment

[00:29:30] Fear-based desires

[00:32:00] Sobriety and intuition

[00:35:00] Self-trust and consistency

[00:37:00] Accountability in recovery

[00:39:00] Emotional processing vs. bypassing

[00:42:00] Shame and forgiveness

[00:47:00] Inside the 21-Day Manifestation Challenge

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

The new year is upon us, and it’s the perfect time to check in with yourself and your habits. Whether you’re feeling the post-holiday burnout or just curious about how alcohol impacts your life, Dry January offers a chance to hit pause and reset. In this episode of Sisters in Sobriety, Sonia and Kathleen are here to guide you through the highs, lows, and everything in between, offering tips and real talk to help you make the most of your Dry January journey—whether it's your first time or your fifth.

Ever wonder why Dry January seems to be everywhere? Sonia and Kathleen dive into questions like: What makes it so popular? What physical and mental benefits can you really expect? What if you slip up mid-month? With honest reflections and practical advice, this episode will leave you feeling ready to take it one day at a time.

You’ll come away with simple, effective ways to succeed—like setting realistic goals, building a support system, and swapping old habits for new ones that actually feel good. Sonia and Kathleen also dig into strategies for overcoming cravings, reframing challenges, and creating routines you’ll look forward to. Plus, ways to replace your go-to drink with something delicious, because it’s not just about taking something away—it’s about adding wellness, joy, and calm back into your life.

Sonia shares how her tea bar (complete with hot chocolate mix!) became her nighttime favorite, while Kathleen talks about how even the strongest cravings can be a chance to show yourself some love. It’s a reminder that small wins—like finding joy in a cozy drink or celebrating with a letter to yourself—can make a big difference.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.

Episode Highlights:

• [00:00:00] Introduction to Dry January and its purpose
• [00:01:16] Sonia and Kathleen discuss the origins and rise in popularity
• [00:02:29] Research spotlight: the link between alcohol and health risks
• [00:03:34] Health Canada’s new guidelines on alcohol consumption
• [00:05:15] The role of the sober-curious movement and influencers
• [00:07:26] Benefits of Dry January: improved sleep, clear skin, mental clarity
• [00:10:29] How to set a personal “why” for motivation
• [00:12:10] The importance of planning for social triggers
• [00:13:36] Kathleen’s breakdown of SMART goals
• [00:16:25] Strategies for those feeling overwhelmed by a 31-day challenge
• [00:19:35] Managing cravings and identifying unexpected triggers
• [00:22:31] Mocktail recommendations and the joy of experimenting with alternative drinks
• [00:25:48] New evening rituals: small ways to relax and unwind
• [00:27:04] Celebrating progress without alcohol: creative reward ideas
• [00:29:59] Kathleen shares her “urge surfing” technique for dealing with cravings
• [00:32:25] Explanation of the RAIN mindfulness method
• [00:36:12] What to do if you slip up during Dry January
• [00:39:00] How to reflect on your Dry January experience
• [00:41:17] Deciding your next steps after January ends
• [00:43:40] Sonia’s insights on using Dry January as a springboard for personal growth
• [00:46:17] Final reflections and key takeaways from Sonia and Kathleen

Links:

• Sisters In Sobriety Substack – find more tips, tricks, resources, and community
• Sisters In Sobriety Email
• Sisters In Sobriety Instagram
• Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast
• Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

This episode features Randy Hall on Buddhist-inspired recovery, mindfulness, and why healing addiction often starts with self-compassion—not judgment.

Randy Hall, is a Program Coordinator with the Addiction Prevention Coalition in Birmingham, Alabama, a person in long-term recovery, a Certified Peer Support Specialist, a SMART Recovery Facilitator, and the former President of the Recovery Dharma Global community. Randy is deeply committed to building peer support spaces and advocating for multiple pathways to recovery that meet people where they are.

Throughout the conversation, Sonia, Kathleen, and Randy explore what happens when someone wants recovery but doesn’t quite fit into a single prescribed model. They dig into questions around craving, identity, trauma, relapse, self-judgment, and why curiosity can be a powerful starting point for change. The episode touches on mindfulness, Buddhist-inspired recovery, peer-led support, and evidence-based tools — all through the lens of real life rather than theory.

Randy breaks down Buddhist principles in an accessible, grounded way, explaining how ideas like impermanence, compassion, and mindful awareness can be used day-to-day in recovery. He shares how practices like meditation, naming emotions, and interrupting judgment helped him learn to sit with discomfort instead of escaping it. Listeners will also hear how SMART Recovery’s rational, skills-based approach complemented these practices — showing how recovery doesn’t have to be either/or, but can be built from multiple supports working together.

At the heart of the episode is Randy’s story — one marked by achievement, addiction, and a dramatic turning point. He shares how years of high-functioning substance use eventually led to a life-altering diagnosis of Guillain-Barré Syndrome that left him temporarily paralyzed. What followed wasn’t a neat or linear recovery, but a painful, human process that included relapse, fear, and ultimately a deep internal shift. Randy reflects on how real change didn’t come from punishment or fear, but from learning self-compassion, finding community, and allowing himself to be honest about his suffering. His story underscores how transformation often comes not from avoiding pain, but from finally meeting it with care and support.

Episode Highlights

00:01 — Randy shares how alcohol first felt like social “magic” — and how quickly it turned into something darker

00:03 — What high-functioning addiction really looks like behind the scenes

00:05 — Using substances to cope with professional pressure and internal conflict

00:06 — The shocking moment Randy’s body shut down during a kids’ soccer game

00:08 — Being paralyzed, hospitalized, and forced to confront mortality

00:10 — Why detox and physical recovery weren’t enough

00:12 — Returning home and relapsing despite everything he’d been through

00:15 — The quiet role of shame and self-loathing in addiction

00:17 — Hitting a point where change was no longer optional

00:18 — Feeling disconnected from recovery spaces that didn’t resonate

00:19 — Discovering Recovery Dharma and Buddhist-inspired recovery

00:21 — How mindfulness and rational tools can work together

00:23 — The Four Noble Truths explained in plain language

00:26 — Understanding craving as part of the human condition

00:28 — How mindfulness helps interrupt urges in real time

00:34 — The difference between awareness and judgment

00:38 — “Having tea with your demons” and learning to work with urges

00:44 — Riding urges like waves instead of fighting them

00:48 — Why community matters more than willpower

00:51 — Practical advice for anyone who feels stuck right now

Randy's Links https://recoverydharma.org/

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

In this episode of Sisters in Sobriety, Sonia and Kathleen dive into the science of cravings, anxiety, and habit change—and explore what really keeps us stuck. They’re joined by Judson Brewer, MD, PhD (“Dr. Jud”), New York Times best-selling author, neuroscientist, addiction psychiatrist, and one of the world’s leading experts on mindfulness-based behavior change. As the Director of Research and Innovation at Brown University’s Mindfulness Center, Dr. Jud has spent decades decoding how habits form in the brain and developing accessible tools that help people unwind anxiety, disrupt addictive loops, and build healthier patterns.

Today, Sonia and Kathleen help listeners understand the mechanics of their own minds while Dr. Jud offers lived insight, science-backed strategies, and surprising clarity about why we repeat behaviors that don’t serve us—and how to finally change them.

In the conversation, they unpack some of the biggest questions surrounding anxiety, cravings, and self-sabotage: Why does worry function like a habit? Why do some behaviors feel good in the moment but terrible later? How does the brain’s reward system trick us into repeating patterns we’ve outgrown? And what role does curiosity play in breaking addiction cycles—from alcohol to overeating to doom-scrolling? You'll hear how habit loops get encoded, why “willpower” is not the tool we've been taught to rely on, and how mindfulness becomes a practical—not mystical—interruption strategy.

Dr. Jud also breaks down essential educational concepts, including reinforcement learning, negative and positive reward loops, the illusion of control in anxiety, the mechanics of disenchantment, and his three-step framework for unwinding addictive patterns. He explains how curiosity and kindness work neurologically to override craving cycles, why awareness alone can interrupt an unconscious behavior, and how updating the brain’s reward database makes change not only possible but inevitable. Along the way, listeners gain language, tools, and frameworks they can start applying immediately to their own sobriety and emotional regulation.

Dr. Jud does a real-life demonstration of his method as Kathleen explores her own habit loop around stress- and boredom-eating. The conversation gets personal, relatable, and surprisingly funny as the trio walks through how discomfort, dopamine, self-soothing, and long-term values collide inside the brain. The episode closes with a reflective discussion on AI, mental health, and the future of behavior-change technology, highlighting what excites—and concerns—Dr. Jud in this rapidly shifting landscape.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.

[00:01:00] Sonia and Kathleen introduce Dr. Jud and his work on anxiety, addiction, and the brain.
[00:02:00] Dr. Jud shares how his own anxiety and panic attacks led him into neuroscience and meditation.
[00:03:30] The early research connecting anxiety, addiction, and habit loops.
[00:05:00] How a breakup and “Full Catastrophe Living” started his lifelong meditation practice.
[00:07:00] Childhood curiosity, chemistry, and why humans get stuck in repetitive patterns.
[00:08:30] How shame and self-blame reinforce habit loops.
[00:09:00] Plain-language explanation of reinforcement learning and the habit loop.
[00:11:30] Anxiety as a learned behavior: the illusion of control through worry.
[00:12:30] Clinical trial results showing mindfulness reduces anxiety by 67 percent.
[00:14:00] Awareness vs. identification: shifting from “I am anxious” to “I’m noticing anxiety.”
[00:15:00] Why we return to habits that hurt us, even when we know better.
[00:17:00] Disenchantment and updating the brain’s reward system.
[00:19:30] Why willpower fails: the neuroscience behind “stop it” not working.
[00:20:00] Smoking cessation examples—patients realizing cigarettes taste terrible.
[00:22:00] How paying attention changes overeating behaviors within 10–15 repetitions.
[00:24:00] A patient’s breakthrough using morning reflection to break alcohol dependency.
[00:26:00] How the same loop applies across addictions: food, alcohol, sex, gambling, digital habits.
[00:28:00] Introducing the “pleasure plateau” and learning when a reward stops rewarding.
[00:31:00] How curiosity interrupts craving cycles and builds distress tolerance.
[00:33:30] Dr. Jud’s three-step method for behavior change.
[00:37:00] What to say when someone insists “mindfulness doesn’t work for me.”
[00:38:00] Live demo: Kathleen and Dr. Jud map her stress-eating habit loop.
[00:44:00] The intersection of AI, reinforcement learning, and mental health.
[00:47:00] Expanding access with AI-supported learning assistants in Going Beyond Anxiety.
[00:49:00] The risks of relying on AI for companionship and therapy advice.
[00:52:00] Where listeners struggling with addiction can start with Mindshift Recovery.

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

In this episode of Sisters in Sobriety, Sonia and Kathleen explore one of the most universal yet misunderstood parts of human life: grief. They’re joined by Melanie Wilson—grief advocate, creative ritual designer, event curator, and founder of Life and Soul—who brings a deeply grounded and accessible perspective on navigating loss, building community, and supporting others with compassion.

Sonia and Kathleen chat with Melanie about topics that sit at the core of grief work: Why is it so hard to talk about death? How do we show up for grieving friends without saying the wrong thing? What does real, ongoing support look like beyond the first week of casseroles? Why do people feel so alone when loss is universal? And what does it mean to create rituals—personal or communal—that help us stay connected to the people we’ve lost? These themes draw directly from Melanie’s work supporting grievers through community, storytelling, creativity, and continued bonds.

You'll understand key concepts such as grief as a continuing relationship, collective grieving, grief allyship, the limits of numbing through alcohol, and why authentic presence is more powerful than perfect words. Melanie offers practical takeaways about holding space, asking better questions, supporting ritual-building, understanding grief “waves,” and replacing isolating narratives with compassionate ones. She also shares insights about how grief affects cognition, emotions, and relationships—grounded in her professional grief-ally framework and her work as a celebrant and community organizer.

This episode also dives deep into Melanie’s personal story: the three consecutive years of profound loss that shaped her calling; the awkward moments of being “the death of the party”; creating New York grief mixers and art-centered memorial experiences; her five-year commemoration project for her father; and why people cry at her events even when they “didn’t expect to.” Sonia and Kathleen also reflect candidly on their own grief missteps, the complexities of supporting partners who are grieving, and the vulnerability of learning how to be a better ally over time.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.

00:01 — Sonia and Kathleen introduce Melanie Wilson and her work at the intersection of grief, art, and community.
00:02 — Melanie shares her earliest encounters with loss and how three consecutive years of death reshaped her path.
00:04 — What it means to be a “griever creating community” and why people need connection outside their family.
00:05 — Challenging the belief that “everyone grieves differently” and reframing grief as a collective experience.
00:06 — How public, creative expressions of grief revealed new ways people can heal together.
00:07 — Joining The Dinner Party and realizing the role of in-person community in grief support.
00:09 — Launching her first New York City grief mixers and discovering that people want to talk about grief.
00:10 — The origin story of being “the death of the party” and embracing authenticity in social spaces.
00:11 — Reframing grief as a continued relationship rather than something to move on from.
00:13 — Kathleen shares her own grief experience and discusses the discomfort of others avoiding the topic.
00:15 — Why grievers feel burdened asking to talk about their person—and why invitations matter.
00:16 — Challenging the cultural pressure to “find closure” or “move on.”
00:17 — Overview of Death of the Party events and how art, performance, and community rituals support expression.
00:21 — Grief, numbing, and the role of alcohol—why people seek escape and what healthier alternatives can offer.
00:24 — Melanie’s reframing of rituals and the idea of creating new, personal traditions.
00:26 — Examples of personal rituals: candles, gardening, art, shawls, favorite meals, and remembrance objects.
00:29 — Balancing grief with joy, and how certain rituals bring comfort rather than sadness.
00:30 — Music as both a trigger and a tool for connection in grief.
00:33 — Why grief events become “brave spaces,” not “safe spaces,” and the value of emotional discomfort.
00:34 — Melanie’s five-year commemoration ceremony for her father and reconnecting with his community.
00:36 — What it means to be a grief ally and how to hold space without fixing.
00:38 — Common mistakes people make when trying to comfort someone grieving—and language to avoid.
00:40 — How storytelling helps grievers integrate loss and strengthen continued bonds.
00:42 — Melanie’s advice for those afraid to face their grief: start small, stay intentional, and find community.
00:44 — Closing reflections and gratitude for Melanie’s wisdom.

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

In today’s episode of Sisters in Sobriety, we explore recovery and identity with Arlina Allen, who uses neuroscience principles to help people heal, regulate stress and rewrite their patterns. What happens when alcohol is no longer our coping strategy — and how do we rebuild our nervous system, our patterns, and our sense of self?

With over 30 years of sobriety, Arlina has become a trusted voice in recovery, neuroscience, self-leadership, and sustainable change. She’s also the bestselling author of The 12-Step Guide for Skeptics and host of The One Day at a Time Recovery Podcast, ranked in the top 1% of all self-help shows.

This episode explores questions many women face in recovery: What if 12-step programs didn’t feel like your path—can they still work for you? How does identity, trauma, or high-functioning behavior shape addiction? Can we pursue ambition and protect our emotional health? Sonia and Arlina unpack how language—sober curious, gray area drinking, substance use disorder—can both define us and limit us, and how neuroscience can help explain cravings, coping strategies, and our repeated patterns.

You'll hear practical strategies grounded in neuroscience, mindfulness, emotional resilience, and stress regulation—core principles in Arlina’s coaching programs and workshops. She breaks down how the default mode network shapes identity, the difference between spirituality and religion in recovery, and how self-regulation tools, time audits, somatic practices, and boundaries help reduce burnout without losing ambition. Recovery isn’t about adding more to your life—it’s often about subtracting what drains you.

Arlina also opens up about drinking at age 10, surviving trauma, navigating intimacy, marriage, envy, perfectionism, and burnout—and how the emotional work of sobriety continues even after 31 years.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks and resources.

[00:02:10] Drinking at age 10 — “relief before I understood pain”
[00:04:35] High-functioning but spiraling — identity vs. consequences
[00:07:00] The 12 steps as tools, even for skeptics
[00:09:30] Spirituality vs religious trauma — redefining a higher power
[00:11:20] Why “alcoholic” doesn’t have to be a shame label
[00:13:15] Sober curious, gray area drinkers & language
[00:15:10] Can AA work if you’re not fully abstinent?
[00:19:00] Neuroscience 101 — the default mode network explained
[00:21:50] Cortisol, sleep, neuroplasticity & emotional regulation
[00:24:30] Childhood wiring and belief systems
[00:27:40] Perfectionism, intimacy, and emotional avoidance
[00:29:30] Working the steps inside marriage
[00:33:25] Character defects vs character assets—reframing
[00:36:40] Burnout in recovery — sneaky signs
[00:39:45] Resentment, envy & high-performing women
[00:44:00] “If you spot it, you’ve got it” — mirror theory
[00:47:00] Time audits, priorities & time drunkenness
[00:50:10] The Kool-Aid metaphor — why morning practices matter
[00:54:05] Cultivating joy & experimenting with hobbies
[00:56:20] “Recovery is about recovering your whole self”

Connect With Arlina

🌐 www.soberlifeschool.com
📸 Instagram: @arlinaallen | @odaatpodcast

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

This episode dives into the hidden patterns that drive our behavior—the subconscious loops that keep us repeating choices we don’t even realize we’re making. Helping unpack it all is Bizzie Gold, tech founder, behavior futurist, and inventor of Brain Pattern Mapping, a groundbreaking system that predicts behavior and thought patterns with 98.3% accuracy. Through Break Method and her bestselling book Your Brain Is a Filthy Liar, Bizzie is redefining healing beyond coping—guiding people toward real personal agency. 

The discussion explores powerful questions: How do early experiences shape how we see the world? Why do we repeat cycles even when we know they’re hurting us? Is self-awareness enough—or is something deeper running the show? Bizzie breaks down perception, decision-making, emotional responses, trauma, addiction cycles, anxiety, and childhood conditioning. Sonia invites listeners to consider how distorted narratives, triggers, and brain patterns influence choices, relationships, substance use, and behavior—and how those patterns can actually be interrupted.

You'll learn about subconscious programming, self-deception, childhood patterning, addictive cycles, and how the neurocognitive funnel predicts emotional and behavioral responses. Bizzie shares actionable insights on language architecture, pattern recognition, emotional regulation, brain mapping, and how neuroscience and data can create sustainable rewiring—not temporary fixes or codependent therapy patterns. It’s an eye-opening look at how behavior truly works—and how to start shifting out of survival mode.

Later in the episode, Bizzie opens up about her own story—growing up as the young mediator in a chaotic home, living with panic attacks for a decade, and the spiritual moment at age 19 that changed her trajectory completely. Her journey moves from anxiety to agency, from curiosity to innovation—and from a napkin sketch to a powerful global behavior technology. 

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks and resources.

[00:01:00] Introducing Break Method and how it began
[00:02:20] Childhood environment and hyper-awareness
[00:03:15] Anxiety and insomnia shaping her worldview
[00:05:00] Fight Club and the spark behind self-deception research
[00:07:45] The moment panic attacks ended at age 19
[00:10:00] Controlled surrender vs. relying on willpower
[00:12:30] Mapping faith and neuroscience together
[00:14:00] The napkin moment: the birth of Break Method
[00:17:20] Teaching thousands and tracking results
[00:20:00] Efficacy rates and peer-reviewed research
[00:21:45] Evolving Break into behavioral tech
[00:22:10] What is a subconscious pattern?
[00:23:00] Childhood cues and perception of safety
[00:25:00] How reality becomes distorted
[00:28:00] Addiction as downstream behavior
[00:31:00] Seeing why someone uses—not just that they use
[00:33:30] The prison experiment—transformation in two days
[00:38:00] Uncovering abuse through behavior mapping
[00:45:00] Language architecture and emotional loops
[00:50:00] Why the brain prefers familiar pain
[00:51:30] Where someone stuck in addiction should begin
[00:54:00] Scaling the modality—training providers
[00:55:00] The mission to bring this into schools

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

Anxiety, emotional regulation, intrusive thoughts, sobriety, and nervous system regulation—this Sisters in Sobriety episode gives you tools to cope and heal. This week, Sonia and Kathleen guide listeners through a grounded, compassionate conversation designed to help them understand anxiety, regulate intense emotions, and shift long-standing mental loops. Their guest is Emma McAdam, licensed marriage and family therapist and creator of the hugely popular YouTube channel Therapy in a Nutshell. Together, they unpack how anxiety works—and offer practical steps toward emotional resilience.

Throughout the episode, they explore what fuels the anxiety cycle, why avoidance strengthens fear, and what it means to approach discomfort instead of escape it. You'll hear discussions on alcohol as a coping mechanism, early sobriety triggers, hypervigilance, intrusive thoughts, parenting anxious kids, and learning to make choices based on values instead of fear. These conversations tease out big themes around behavior change, emotional processing, and building self-trust.

You'll walk away with a deep understanding of the anxiety cycle, avoidance behaviors, somatic grounding, diffusion techniques, exposure hierarchies, polyvagal-based calming strategies, intrusive thought interruptions, and morning light therapy. Emma explains why the brain is built for survival—not happiness—and how simple, consistent regulation practices retrain the nervous system. 

The episode also has personal storytelling—from Emma’s wilderness therapy beginnings and viral video journey to parenting anxious children and learning to separate identity from emotion. Sonia shares what it felt like to confront raw feelings after quitting alcohol, while Kathleen reflects on helping her daughter build emotional resilience. Together, they show how healing happens in real life: messy, imperfect, and full of slow, meaningful growth.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

Sobriety, midlife purpose, and finding your spark again. Sonia sits down with activist and author Shannon Watts. Shannon is the founder of Moms Demand Action, the nation’s largest grassroots group fighting gun violence. She led the organization to pass over 500 gun-safety laws and mobilize millions of supporters. She’s been named one of TIME’s 100 Most Influential People, a Forbes 50 Over 50 Changemaker, and a Glamour Woman of the Year. In 2025 she published her book Fired Up: How to Turn Your Spark into a Flame and Come Alive at Any Age.

Together, they talk about what it really looks like to rebuild your life when the old one stops fitting. Shannon shares the story of her own “wake-up moment,” and Sonia brings her lived experience of starting over, making hard pivots, and learning to own her sobriety without apology. This episode is all about finding your spark again, even if you haven’t felt it in years.

Sonia and Shannon dive into the big questions so many women wrestle with in midlife: How do you know when you’re meant for something more? What if you’ve spent decades doing what you were supposed to do instead of what you actually want? How do you handle people’s opinions when you finally step into your power? And what happens when drinking, dating, parenting, obligations, burnout, and old roles start to clash with the woman you’re becoming?

Listeners will walk away with practical guidance and clarity around what lights them up. Shannon shares her simple framework for figuring out your next chapter, how to deal with criticism without shrinking, and why rest, boundaries, community, and honesty matter more than perfection. This episode also looks at signs you might be ready for a change, the myths about “purpose,” the pressure women carry in midlife, and the surprising freedom that comes with not caring what everyone else thinks.

Sonia opens up about dating in sobriety, making herself small for years, and the moment she realized she didn’t need to apologize for the life she’s building. Shannon shares the realities of starting a national movement while raising five kids, navigating co-parenting, dealing with internet trolls, and knowing when it was finally time to step back. It’s heartfelt, real, and filled with the kind of “me too” moments that make women feel less alone.

Episode Highlights 

01:00 Shannon shares the moment she realized her life wasn’t aligned anymore
03:12 The emergency room visit that became her turning point
04:10 How journaling helped her map out a completely different future
06:02 Shannon explains her “values, abilities, desires” formula
07:15 Why so many women put obligations before what they actually want
09:20 The guilt and shame that show up when women start changing their lives
11:05 Sonia talks about the date that made her second-guess her sobriety identity
12:14 Shannon’s advice for handling criticism without shrinking
16:08 What launching Moms Demand Action looked like behind the scenes
18:02 The fear moms have about pursuing desires “at the expense of their kids”
20:40 How to know it’s time for a pivot even without a dramatic crisis
23:05 Discovering abilities you don’t realize you have
25:00 Sonia shares how nightly drinking revealed deeper misalignment
26:15 Shannon on her “controlled burn” approach to clearing space for change
28:20 The difference between true urgency and pressure we put on ourselves
30:12 Why Gen X women have more freedom in midlife than we realize
33:00 Shannon redefines success after years of burnout and martyrdom
35:18 How female friendships became the backbone of her second chapter
37:05 Sonia talks about intentionally rebuilding her community
40:22 The hardest “no” Shannon ever had to make in her career
46:04 The early “failure” that ended up shaping her entire movement
47:18 What Shannon hopes her next decade looks like

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.