Sober & Lit Podcast

Midlife. Menopause. Alcohol cravings.

Coincidence... or connected?

In this episode of Sober & Lit, Susan and Ruby welcome Kathleen McDermott, registered nurse and menopause coach, for a conversation every woman deserves to hear.

You'll discover:

• Why hormones can amplify alcohol cravings
• How menopause impacts your brain and nervous system
• Why willpower isn't the answer
• The role of self-compassion in lasting change
• Simple ways to feel more balanced and in control

If you've ever thought:

• "Why is drinking harder to manage now?"
• "Are my hormones affecting my cravings?"
• "Can I get through menopause alcohol-free?"

This episode offers practical tools, compassionate guidance, and a refreshing reminder that you don't have to navigate midlife…or an alcohol-free journey…alone.

Guest Resources for Kathleen McDermott and Women & Balance-
Website: http://womenandbalance.com
Facebook: https://www.facebook.com/profile.php?id=61558627978641
Instagram: https://www.instagram.com/womenandbalance/

We Love Hearing From You

Take the "Worried About Your Drinking" quiz:
https://coachingwithruby.com/quiz

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit! 

Listeners have said that our podcast has helped them get alcohol free!
Join our private community! 

Connect with the Podcast Host:
Ruby Williams at Freedom Renegade Coaching
Website: https://www.freedomrenegadecoaching.com/
Email Ruby: [email protected]
Follow Ruby: @rubywilliamscoaching
🧡 I invite you to book a clarity call with me and let's chat: https://calendly.com/williams-ruby/discovery-call

Looking for Susan's new podcast?
Drink Less With Susan Podcast: https://drinklesswithsusan.buzzsprout.com/

It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological adv...

You quit drinking expecting to feel amazing... but what if you're feeling worse before you feel better?

So now you're wondering:

"Shouldn't I feel better by now?"

In this episode of Sober & Lit, Ruby and Susan unpack a little-known part of the alcohol-free journey:

PAWS (Post Acute Withdrawal Syndrome).

You'll discover:

• Why recovery can feel harder than expected
• Common symptoms of PAWS
• How long healing may take
• Signs your brain is actually recovering
• Tools to stay encouraged and keep going

If you've ever thought:

• "What's wrong with me?"
• "Why am I still struggling?"
• "Will I ever feel normal again?"

This conversation is your reminder that healing isn't always linear...and sometimes the symptoms you're worried about are actually signs of progress.

Nobody talks enough about what can happen in the first 90 days after quitting alcohol. That's exactly why I created The First 90 Days Reset Guide. Because if you're exhausted, anxious, emotional, or dealing with brain fog, you might think something is wrong with you.

✔️ Get your Free Guide: https://coachingwithruby.com/PAWS

We Love Hearing From You

Take the "Worried About Your Drinking" quiz:
https://coachingwithruby.com/quiz

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit! 

Listeners have said that our podcast has helped them get alcohol free!
Join our private community! 

Connect with the Podcast Host:
Ruby Williams at Freedom Renegade Coaching
Website: https://www.freedomrenegadecoaching.com/
Email Ruby: [email protected]
Follow Ruby: @rubywilliamscoaching
🧡 I invite you to book a clarity call with me and let's chat: https://calendly.com/williams-ruby/discovery-call

Looking for Susan's new podcast?
Drink Less With Susan Podcast: https://drinklesswithsusan.buzzsprout.com/

It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological adv...

What if sobriety gave you MORE... not less?

In this episode of Sober & Lit, Susan and Ruby sit down with Deborah C. Smith... business coach, entrepreneur, and powerful example of what can happen when you stop using alcohol to cope and start reconnecting with yourself.

Inside this conversation:

• Deborah’s story
• Alcohol, ambition + high stress entrepreneurship
• The wake-up call that changed everything
• Finding joy, creativity + relief without wine
• Why sobriety became her superpower
• Building a life and business that actually feels good

If you’ve ever wondered...

 • Can I really feel lit without alcohol?
 • What happens when I stop drinking to manage stress?
 • Could sobriety open doors I never imagined?

This one is inspiring, real, and full of hope for your own alcohol-free journey.
________

Guest Resources for Deborah Smith-
Website: Http://www.deborahcsmith.com
Podcast - Mindset to Market:  https://mindset-to-market.buzzsprout.com/
Instagram: Http://www.instagram.com/deborah_smith_coaching
Facebook: https://www.facebook.com/share/1B3UWMF2ax/?mibextid=wwXIfr

We Love Hearing From You

Take the "Worried About Your Drinking" quiz:
https://coachingwithruby.com/quiz

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit! 

Listeners have said that our podcast has helped them get alcohol free!
Join our private community! 

Connect with the Podcast Host:
Ruby Williams at Freedom Renegade Coaching
Website: https://www.freedomrenegadecoaching.com/
Email Ruby: [email protected]
Follow Ruby: @rubywilliamscoaching
🧡 I invite you to book a clarity call with me and let's chat: https://calendly.com/williams-ruby/discovery-call

Looking for Susan's new podcast?
Drink Less With Susan Podcast: https://drinklesswithsusan.buzzsprout.com/

It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological adv...

What if summer isn’t the problem... but actually the BEST time to explore alcohol free living?

In this episode of Sober & Lit, Coach Susan and Coach Ruby unpack:

• Why summer drinking feels so automatic
• How concerts, patios, vacations, and BBQs retrain your brain
• Building your alcohol-free “muscles” one event at a time
• Why nature can calm your nervous system naturally
• The mindset shift that changes everything
• How to stop “starting over” every fall

Plus:

• Mocktail ideas
• Real client stories
• Nervous system tools
• Confidence-building experiments
• Learning to lead with love

Whether you’re sober curious, a gray area drinker, or well along your alcohol-free journey, this episode will help you rethink summer, embrace new ways to have fun, and lead with love in every experience.

⭐ Join Coach Susan's Free Alcohol-Free Vacation Workshop: https://www.susanlarkincoaching.com/vacation-workshop

We Love Hearing From You

Take the "Worried About Your Drinking" quiz:
https://coachingwithruby.com/quiz

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit! 

Listeners have said that our podcast has helped them get alcohol free!
Join our private community! 

Connect with the Podcast Host:
Ruby Williams at Freedom Renegade Coaching
Website: https://www.freedomrenegadecoaching.com/
Email Ruby: [email protected]
Follow Ruby: @rubywilliamscoaching
🧡 I invite you to book a clarity call with me and let's chat: https://calendly.com/williams-ruby/discovery-call

Looking for Susan's new podcast?
Drink Less With Susan Podcast: https://drinklesswithsusan.buzzsprout.com/

It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological adv...

What if you didn’t have to give up the wine ritual... to change your relationship with alcohol?

In this episode of Sober & Lit, we sit down with Tracy Sweeney... longtime wine industry insider and co-founder of Tomorrow Cellars... to talk about the rise of sophisticated alcohol-free wine and why so many women are rethinking what’s in their glass.

We talk about:
• Can alcohol-free wine actually taste good?
• Why are so many midlife women becoming sober curious?
• Is it possible to keep the ritual... without the alcohol?
• What’s REALLY changing inside wine culture right now?

If you’ve ever thought:
“Can I still love wine... without alcohol?”
...this conversation is going to open your mind in a whole new way. 

________

Guest Resources for Tomorrow Cellars-
Website to buy Tomorrow Cellars Wines: http://tomorrowcellars.com
Instagram: https://www.instagram.com/tomorrowcellars/
LinkedIn: https://www.linkedin.com/company/tomorrowcellars/
⭐ Find Tomorrow Cellers 'Alcohol Removed' Wines at select retailers and on Amazon

We Love Hearing From You

Take the "Worried About Your Drinking" quiz:
https://coachingwithruby.com/quiz

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit! 

Listeners have said that our podcast has helped them get alcohol free!
Join our private community! 

Connect with the Podcast Host:
Ruby Williams at Freedom Renegade Coaching
Website: https://www.freedomrenegadecoaching.com/
Email Ruby: [email protected]
Follow Ruby: @rubywilliamscoaching
🧡 I invite you to book a clarity call with me and let's chat: https://calendly.com/williams-ruby/discovery-call

Looking for Susan's new podcast?
Drink Less With Susan Podcast: https://drinklesswithsusan.buzzsprout.com/

It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological adv...

What if this summer didn’t have to end the same way it always does?

You start June saying, “I’m going to cut back.”

Then come the vacations… the patio drinks… the girls trips… the BBQs… and suddenly it’s September and you’re exhausted, anxious, inflamed, and promising yourself you’ll “start again Monday.”

But what if this summer became the one where you finally tried something different?

In this episode of the Sober & Lit podcast, we’re talking about The Sober Summer Experiment... and why your first alcohol-free “firsts” might completely change the way you think about fun, confidence, vacations, and even yourself. We’re diving into the real reason summer feels so triggering, why social pressure can feel so intense, and how to stop white-knuckling your way through the season.

✨ This isn’t about perfection.
✨ It’s about curiosity.
✨ It’s about experimenting.

And it’s about discovering what’s possible when you stop starting over… and start showing up for yourself in a whole new way.

⭐ Join Coach Ruby inside The Sober Summer Experiment and get support for every alcohol-free “first”... vacations, barbecues, concerts, cravings, and more. 🧡

Join the Sober Summer Crew now and spend the summer with women who truly get it. 

We Love Hearing From You

Take the "Worried About Your Drinking" quiz:
https://coachingwithruby.com/quiz

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit! 

Listeners have said that our podcast has helped them get alcohol free!
Join our private community! 

Connect with the Podcast Host:
Ruby Williams at Freedom Renegade Coaching
Website: https://www.freedomrenegadecoaching.com/
Email Ruby: [email protected]
Follow Ruby: @rubywilliamscoaching
🧡 I invite you to book a clarity call with me and let's chat: https://calendly.com/williams-ruby/discovery-call

Looking for Susan's new podcast?
Drink Less With Susan Podcast: https://drinklesswithsusan.buzzsprout.com/

It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological adv...

Are you stuck in the loop of stress, wine, and starting over tomorrow?

In this guest episode, with Lauren Baptiste, we’re getting real about burnout, alcohol, and the pressure high-achieving women carry…

We explore:
• Why “doing it all” feels so exhausting
• The hidden link between burnout + drinking
• The moment your body says… enough
• How alcohol keeps the cycle going
• Small shifts that actually create change

This is the conversation behind the scenes:
-- You’re successful… but tired
-- Holding it together… but barely
-- Wondering… is this just how life is now?

Press play… and see what shifts for you.
________

Guest Resources for Lauren Baptiste-
Website: http://www.acheloawellness.com/
Facebook: https://facebook.com/AcheloaWellness
Instagram: https://instagram.com/thelaurenbaptiste
Burnout Prevention Handout: https://pieoperatingsystem.com/apps/rooms/rooms-3e38746a?l=wjths76woynb

We Love Hearing From You

Take the "Worried About Your Drinking" quiz:
https://coachingwithruby.com/quiz

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit! 

Listeners have said that our podcast has helped them get alcohol free!
Join our private community! 

Connect with the Podcast Host:
Ruby Williams at Freedom Renegade Coaching
Website: https://www.freedomrenegadecoaching.com/
Email Ruby: [email protected]
Follow Ruby: @rubywilliamscoaching
🧡 I invite you to book a clarity call with me and let's chat: https://calendly.com/williams-ruby/discovery-call

Looking for Susan's new podcast?
Drink Less With Susan Podcast: https://drinklesswithsusan.buzzsprout.com/

It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological adv...

Thinking about your first alcohol-free vacation and already feeling nervous?

What if your next vacation became the trip where you felt the most free... not the one that pulled you back into the drinking cycle? 

Because let’s be honest… vacation can sound like:
 • airport wine 
 • beach cocktails 
 • girls’ trip pressure 
 • “I deserve it” thoughts 

In this episode, Susan and Ruby unpack:

✨ The biggest mistakes women make on sober vacations
✨ How to handle cravings, triggers, and FOMO
✨ Why alcohol is not the magic part of the trip
✨ How to feel relaxed, free, and fully present
✨ What makes vacations better without the hangover

Press play before you pack.

⭐ Join Coach Susan's Free Alcohol-Free Vacation Workshop: https://www.susanlarkincoaching.com/vacation-workshop

We Love Hearing From You

Take the "Worried About Your Drinking" quiz:
https://coachingwithruby.com/quiz

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit! 

Listeners have said that our podcast has helped them get alcohol free!
Join our private community! 

Connect with the Podcast Host:
Ruby Williams at Freedom Renegade Coaching
Website: https://www.freedomrenegadecoaching.com/
Email Ruby: [email protected]
Follow Ruby: @rubywilliamscoaching
🧡 I invite you to book a clarity call with me and let's chat: https://calendly.com/williams-ruby/discovery-call

Looking for Susan's new podcast?
Drink Less With Susan Podcast: https://drinklesswithsusan.buzzsprout.com/

It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological adv...

What if the thing making you feel awkward at events… isn’t you… it’s the alcohol?

• Ever grabbed a drink just to feel normal?
• Ever thought… “my drinking isn’t that bad”?
• Ever wondered what real connection would feel like without it?

This episode is that conversation.

We sit down with Laura Nelson of Sober Rocks… and her story will hit home. From gray area drinking to creating a movement around alcohol-free, inclusive events, Laura shares the moment everything shifted… and what became possible when she chose differently.

Inside, we explore:
• Why networking + alcohol feel so tied together
• What actually changes when you go alcohol-free
• How to create connection without a drink in your hand
• And what becomes possible when you start showing up fully YOU

If you’ve been quietly questioning your drinking… or just want something more… this one will hit. Press play!

________

Guest Resources for Laura Nelson-
Website: https://soberliferocks.com/
Buy Inclusive Event Planner on Amazon: https://www.amazon.com/INCLUSIVE-EVENT-PLANNER-Conferences-Attendance/dp/B0DJWHBG1B
Podcast: https://soberliferocks.com/new-podcast/
Instagram: https://www.instagram.com/sober_life_rocks/

We Love Hearing From You

Take the "Worried About Your Drinking" quiz:
https://coachingwithruby.com/quiz

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit! 

Listeners have said that our podcast has helped them get alcohol free!
Join our private community! 

Connect with the Podcast Host:
Ruby Williams at Freedom Renegade Coaching
Website: https://www.freedomrenegadecoaching.com/
Email Ruby: [email protected]
Follow Ruby: @rubywilliamscoaching
🧡 I invite you to book a clarity call with me and let's chat: https://calendly.com/williams-ruby/discovery-call

Looking for Susan's new podcast?
Drink Less With Susan Podcast: https://drinklesswithsusan.buzzsprout.com/

It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological adv...

✨ Discover The Ultimate Alcohol-Free Decision Tool ✨

Ever notice how fast cravings happen?

That moment… “I need a glass of wine”…
and suddenly you’re already pouring it.

What if you could catch it… right there?

In this episode, we break it down:

• what’s really happening in your brain during a craving
• why it feels automatic (it’s not just you)
• how to interrupt it in seconds with the SNAP tool
• and how to come back to you before the habit takes over

Because here’s the truth:
It’s not about willpower…
it’s about what you do in that tiny window.

If you’ve ever thought, “it just happens so fast…”

Press play… and let’s catch it before it catches you 🧡

GET YOUR FREE SNAP BRACELET: https://coachingwithruby.com/SNAP

We Love Hearing From You

Take the "Worried About Your Drinking" quiz:
https://coachingwithruby.com/quiz

Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit! 

Listeners have said that our podcast has helped them get alcohol free!
Join our private community! 

Connect with the Podcast Host:
Ruby Williams at Freedom Renegade Coaching
Website: https://www.freedomrenegadecoaching.com/
Email Ruby: [email protected]
Follow Ruby: @rubywilliamscoaching
🧡 I invite you to book a clarity call with me and let's chat: https://calendly.com/williams-ruby/discovery-call

Looking for Susan's new podcast?
Drink Less With Susan Podcast: https://drinklesswithsusan.buzzsprout.com/

It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological adv...