Sober & Lit Podcast

Okay… quick real talk, friend:

What if burnout isn’t the problem… it’s the wake-up call?

In this episode of Sober & Lit, we sit down with Sue Willoughby… equus coach, entrepreneur, and total midlife badass… who shares how she went from burnout, overachieving, and emotional exhaustion… to a life that actually feels aligned, powerful, and free.

We talk about:
• “normal” drinking that isn’t working anymore
• high-achieving women feeling stuck
• and the question… is this really it?

And yes… 🐎 horses
• they mirror your truth
• they reconnect you to your power

This episode is full of wisdom, practical insights, and inspiration for anyone ready to rewrite their story, embrace change, and live boldly alcohol-free. Press play.

________

Guest Resources for Sue Willoughby-
Website: https://www.willoughbycoaching.com/
Podcast: https://www.midlifebadasswomen.com/
Facebook: https://www.facebook.com/willoughbycoaching/⁠⁠
Instagram: https://www.instagram.com/sue_willoughby/⁠⁠

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 thought keeping you stuck… sounds totally normal?

“My drinking isn’t that bad.”

We hear this all the time. Maybe you’ve said it too.

But what if that one thought is the thing quietly keeping you…
• tired
• stuck
• not quite living at your full potential

In this episode of Sober & Lit, we go there...gently, honestly, no shame.

We talk about:
• the gray area most women live in
• the comparison trap (“at least I’m not that bad…”)
• those sneaky permission-giving thoughts
• why you don’t need rock bottom to change
• how to get curious instead of critical

And a few real questions for you…
➡️ Is alcohol actually working for you anymore?
➡️ Or have you just learned to live with it?

This isn’t about labels. This isn’t about perfection.
It’s about feeling better. Sleeping better. Living more… lit.

🧡 And we’d love your support — vote for us in the Sans Bar Best Podcast awards!
Be sure to vote for Sober & Lit under the Best Podcast category. Your vote truly means the world to us.
https://www.thesansbar.com/sba-2026-awards-finalists

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...

Cold water. Big feelings. Real joy.

In this episode of Sober & Lit, we sit down with Libby DeLana, author of Cold Joy, who shares how something as simple as stepping into cold water helped her move through loss, rebuild herself, and feel truly alive again.

We talk about the surprising parallels between cold plunging and sobriety…
  why community changes everything…
    and what happens when you stop numbing and start feeling.

What if discomfort isn’t something to avoid but something that actually brings you back to life?

This conversation might just shift the way you think about growth… and what you’re capable of.

If you’re ready to feel more alive... this one’s for you. Let's dive into the cold water! 

Guest Resources for Libby DeLana-
Website: http://thiscoldjoy.com
Instagram: @thiscoldjoy
This Morning Walk Podcast: https://podcasts.apple.com/us/podcast/this-morning-walk/id1616844895
REI Podcast episode: https://www.rei.com/blog/podcasts/walking-cold-plunging-as-a-meditative-practice-with-libby-delana

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...

Have you ever caught yourself thinking… “Maybe my brain chemistry is just messed up.”

You’re not alone. Many women who struggle with alcohol believe their brain is broken. But what if that’s not true? What if the real story is that alcohol has been quietly hijacking your brain’s reward system all along?

In this episode of Sober & Lit, Ruby and Susan take a deep dive into dopamine, the brain chemical responsible for learning, motivation, pleasure, and feeling good.

✅ Why does alcohol create powerful dopamine spikes?
✅ Why do people feel “blah” in early sobriety?
✅ And most importantly… what becomes possible when you give your brain the space to reset?

If you’ve ever wondered why quitting drinking can feel hard at first, and why real joy eventually returns, this episode will change the way you understand your brain.

If a small part of you wonders what life might feel like with alcohol taking up less space, my door is open. I offer private 1:1 coaching with real support and a plan shaped around you. You’re welcome to book a clarity chat here and see what feels right. 🧡

Here's the link to schedule a call with Coach Ruby:
https://calendly.com/williams-ruby/discovery-call

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...

Question:
 What if you could relax, socialize, and unwind… without alcohol?

No hangover. No brain fog. No regret.

So what are people drinking instead?

👉 Kava.

In this episode, Ruby and Susan sit down with Morgan Smith, founder of Kalm with Kava, to explore the ancient South Pacific drink that’s quietly becoming a modern alcohol-free ritual.

Inside this conversation:

• What kava actually is (and why it’s trending)
• The fascinating roots of kava culture in the South Pacific
• How kava relaxes the nervous system—without alcohol
• Why kava bars are popping up across the U.S.
• Morgan’s journey from tech burnout to running a kava farm in Hawaii
• What to know about sourcing, safety, and preparation

Curious about new ways to unwind alcohol-free?
 Wondering what sober socializing could look like in the future?

This episode might introduce you to your next favorite ritual.

So grab your favorite AF drink…
 press play… and let’s get Sober & Lit.
________

Guest Resources for Morgan Smith-
Website: http://kalmwithkava.com
Facebook: https://www.facebook.com/KalmwithKava
Instagram: https://www.instagram.com/kalm_with_kava/
YouTube: https://www.youtube.com/playlist?list=PLXxMvt3K38LTjFfcHSLRufudfsZAtgi6U

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...

Let’s name it. You stopped drinking.
 You felt amazing.
 Then somehow… you started again.

Why?

Today we’re pulling back the curtain on the stop-start cycle — and it’s not about weakness.

Here’s what we unpack:
-- Why your brain romanticizes “just one”
-- The neural pathway + fading effect bias trap
-- The “drinking train” effect (why it gets harder each time)
-- How stress hijacks your nervous system
-- Body-based tools to interrupt the craving loop
-- How to stay stopped — without white-knuckling it

If you’ve ever asked yourself:

• Why do I keep starting over?
• Why does alcohol still pull me?
• How do I make this stick for good?

This episode is your reset.  Short. Real. Science-backed. Compassion-filled.

Press play — and let’s break the cycle. 

If you loved these tips and want more, Susan shares free tools and resources in her newsletter community each week!I 

f you want to dig deeper into Fading Affect Bias (FAB), listen to Episode 17 for more on the “not-so-fabulous” FAB!

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...

This episode is for you if you’ve ever asked:
  How do I sit with pain without pouring a glass?
 What comes after sobriety?
 Can I feel whole again?

Today’s episode is a gentle, powerful invitation to feel—without numbing.
We’re joined by Brandi Babb, certified coach + somatic experiencing practitioner, in a real conversation with hosts Susan Larkin and Ruby Williams about grief, sobriety, and learning to stay present when life hurts.

Here’s what unfolds:

• Brandi’s journey to living alcohol free—shaped by loss, love, and listening to her body
• How grief can deepen drinking (and how somatic work helps you move through it)
• Nervous system tools for overwhelm, urges, and emotional waves
• What it really looks like to heal after you put down the drink
• How to feel “lit” even when life isn’t easy

Press play for an honest, heart-centered conversation about presence, resilience, and finding your way back to yourself—one breath at a time. 🧡

________

Guest Resources for Brandi Babb of Little Big Leap Coaching-
Website: https://www.brandibabb.com
Podcast: https://pod.link/1819859867
Instagram: https://www.instagram.com/brandi.babb
The Zero Proof Life: https://www.thezeroprooflife.com/

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...

Ever freeze when someone offers you a drink?
 Wonder how to stay alcohol-free and feel connected?

In this Sober & Lit episode, Ruby and Susan get real about what’s actually happening in those moments — and how to move through them with confidence instead of white-knuckling it.

Inside this conversation:

1. Why saying no isn’t about willpower (it’s about wiring + people-pleasing)
2. Simple ways to prepare before events so you don’t panic in the moment
3.  Go-to phrases that feel natural (not awkward or rehearsed)
4.  Why bringing your own alcohol-free drink can be a game changer
5.  How to honor yourself and belong — at the same time

This episode is equal parts heart, honesty, and practical tools you can use tonight.

Coach Ruby's powerful worksheet to help you feel grounded, prepared, and truly ready the next time a drink is offered.

🧡Get the worksheet here: https://www.freedomrenegadecoaching.com/how-to-say-no-to-a-drink

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...

Have you ever wondered...

• How do you date without liquid courage?
• What happens when you stop numbing and start feeling?
• Could connection actually be easier alcohol-free?

In this episode, Ruby and Susan sit down with Lily Shanks — life + relationship coach with 7+ years of sobriety, who went from high-achieving attorney quietly struggling with alcohol… to deeply connected, emotionally sober, and helping others rebuild from the inside out.

We’re talking about:

• Sober dating + sober sex (yes, the awkward parts too)
• Learning to trust your intuition again
• Emotional sobriety & feeling your feelings without numbing
• Why real intimacy often gets better without alcohol
• Self-love, boundaries, and authentic connection
• First dates, nervous systems, laughter, and growth

If you’re navigating love, loneliness, or relationships in sobriety - especially in midife - (or you’re sober-curious and craving deeper connection), this episode is for you.

Press play and let’s explore what it really looks like to live — and love — lit. 💘🔥
________

Guest Resources for Lily Shanks at My Internal Weather-
Website: www.myinternalweather.com
LinkedIn: www.linkedin.com/company/my-internal-weather/

________

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...

Ever wake up determined not to drink…
only to find yourself pouring a glass by evening?

You’re not broken. You’re human. And this episode explains why.

In today’s conversation, Susan and Ruby unpack the invisible habit loops behind drinking urges, and show you how to gently interrupt them.

Inside this episode, you’ll discover:

• Why urges feel automatic (hello, autopilot)
• The real reason willpower fades by happy hour
• How triggers + routines + rewards keep you stuck
• What “urge surfing” is and how it helps cravings pass
• Simple swaps that replace alcohol with real pleasure
• How tiny shifts can lead to lasting alcohol freedom

This isn’t about fighting yourself.
It’s about understanding your patterns, reclaiming your agency, and choosing something better—one moment at a time.

Stick around to the end of the show to hear how we keep our own lives lit without alcohol, and why real change starts with compassion, not control.

If you want to learn more about your own unique drinking habit and take a break, join Susan's Freedom Formula Group Coaching Course.   Invest 8 weeks to take control over your drinking! 
https://www.susanlarkincoaching.com/the-freedom-formula-rewire-regulate-and-rise

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...