In this solo episode, I share a vulnerable and very real update on where I currently am with alcohol, how my habits have evolved over the years, and what I learned from taking a recent 30-day break. If you’ve ever questioned your own relationship with drinking, struggled with moderation, or felt the “mental noise” around alcohol, this conversation is for you.

I revisit patterns from high school and college, motherhood triggers, the stories I’ve told myself about drinking, and the eye-opening experience of going alcohol-free for a month, including the neuroscience behind cravings, dopamine dips, and why the process felt so emotional.

I also discuss the role of consciousness, thoughts, and deliberate living in reshaping habits, and how this experience helped me prove to myself that I can do hard things.

In This Episode, I Talk About:

• How my relationship with alcohol has evolved over the past 20 years

• Drinking in high school and college and why those early patterns stuck

• How motherhood, overstimulation, and boredom played into evening wine habits

• The moment that pushed me to take a 30-day break

• What happened in those 30 days — including the dopamine dip around days 10–14

• The neuroscience behind cravings and dopamine regulation

• How to handle cravings by separating the thought from the sensation

• Deliberate living vs. default living (and why thoughts matter more than we realize)

• The stories we tell ourselves about alcohol — and why many aren't true

• How nervous system overwhelm contributes to wanting to drink

• The small lifestyle shifts (like hiring babysitters!) that changed everything

• Healthy dopamine habits I used to replace wine

• Why vulnerability and accountability helped me finish the 30 days

• What I’ll be carrying forward now that the 30-day break is over

Resources & Links Mentioned

• My first alcohol episode — Episode 74

• Mallory Andrews episode — Episode 121

• Soberish Mom (Katie) on Instagram

• Sunnyside App (for tracking alcohol + soberish challenges)

• Reframe App (for alcohol education + habit change)

• My book: Counting Colors

• Book: Loving What Is by Byron Katie

In this solo episode, I’m sharing the exact practices, mindset shifts, and gentle reminders that help me stay balanced during the holiday season — a time that used to feel chaotic, indulgent, and emotionally overwhelming. Now, as a mom of two young kids, I’m in a season where I truly want to experience more joy, more magic, and more presence, and these tips are how I get there.

I talk about my past “cycle mentality” around the holidays, how overwhelm used to be my default state, and the ways intentional living, nervous system awareness, and simple routines have completely changed how I show up this time of year.

Whether you feel behind, stretched thin, or just want to enjoy the holidays without losing yourself in the stress, I hope this episode feels grounding and supportive.

In This Episode, I Talk About:

• What the holidays used to mean for me (and why things feel different now)

• How motherhood has shifted my relationship with the holiday season

• Why we often fall into “cycle mentality” this time of year — and how to break it

• The role of nervous system activation, overstimulation, and emotional habits

• Simple mindset shifts that help you feel more grounded and present

• The 7 practical steps you can start using today

Resources & Links Mentioned in the Episode:

• The episode with Mallory Andrews (Episode 121)

• My book: Counting Colors

In this episode of The Healthified Podcast, Sara sits down with writer and content creator Mallory Andrews to talk about her “millennial midlife awakening” — what it really means to rediscover yourself after years of motherhood, people-pleasing, and perfectionism. Mallory shares how her parents’ divorce became the catalyst for her personal growth, what it looks like to shed old belief systems, and how she’s learning to trust herself, speak honestly online, and embrace authenticity without apology. This powerful conversation explores self-trust, courage, and the freedom that comes from showing up as your true self.

In this episode we discuss:

• What a “millennial midlife awakening” really looks like, and how to know if you’re in one

• The role motherhood plays in identity, self-worth, and rediscovering who you are

• How Mallory’s parents’ divorce helped her question her beliefs and begin her healing journey

• The difference between control and trust when it comes to personal growth

• How to express yourself online authentically, without performing or people-pleasing

• Letting go of perfectionism and the power of honest storytelling

• Why redefining success often means slowing down, simplifying, and listening to yourself

  
  

  • Follow Mallory Andrews on Instagram
  • Read Mallory’s essays on Substack
  • Healthified on Instagram
  • Explore recipes and wellness resources at Healthified.com

After taking time away from entrepreneurship after the birth of her second baby, Sara returns to the podcast with an honest solo episode about her gut-healing journey and personal transformation over the past year. From closing her natural foods company, Gratisfied, to navigating postpartum burnout and eventually being diagnosed with methane SIBO, gut dysbiosis, and a parasite, Sara shares the pivotal lessons that led her back to balance, both physically and emotionally.

She opens up about what functional testing revealed, how reducing protein and embracing water-based cooking helped her heal, and why she now believes digestion is the true foundation of wellness. You’ll also hear her reflections on mindful eating, meal timing, and simple lifestyle changes that supported her recovery.

If you’re navigating gut issues, burnout, or simply want to feel more grounded in your body, this episode offers insight, encouragement, and plenty of Healthified inspiration.

Mentioned in this episode:

• Counting Colors, Not Calories (Sara’s book)

• Protein Millet Breakfast Bowl, Sweet & Sour Chicken, and Sugar-Free Granola recipes on Healthified.com

• Painterland Sisters Yogurt

• Be Well by Kelly Grass-Fed Beef Protein

• Boketto, Richmond, VA

Today’s guest is Dr. Nina Smiley, Director of Mindfulness Programming at Mohonk Mountain House and co-author of The Three Minute Meditator (translated into 7 languages), Mindfulness in Nature, and MetaPhysical Fitness. Nina delights in sharing simple and effective mindfulness meditation techniques and philosophies that can be used by real people in real lives (when they really need it) - one moment at a time! As the Director of Mindfulness at New York's Historic Mohonk Mountain House, Nina presents programs and teaches private classes on mindfulness and wellness. She creates and leads special topic sessions that address issues including weight loss, insomnia, relationships, parenting, and more.

In a world with constant distractions that abound in modern life—from smartphones to social media—it is imperative we seek the solace and comfort of nature for our well-being. Nina's philosophy is rooted in giving guidance to mindfulness techniques that allow a meaningful way to nurture ourselves through a sense of spaciousness, calm, and connection with the out-of-doors. Nina’s work has been featured in The New York Times, O, The Oprah Magazine; Real Simple; Shape; Self; Huffington Post; InStyle; Organic Spa; Spafinder; Family Circle; and Prevention.

In our conversation, we discuss:

Gratisfied

Healthified Online Magazine

Instagram: @gratisfied @healthified

Empower Bar Baking Mix 

NEW Gratisfied Bars! Use the code HEALTHIFIED to save 

⁠Counting Colors Online Course ⁠

⁠The Beauty of Blood Sugar Balance⁠

Today’s guest is Rachel Lavin, author of The Doughnut Diaries, Professional Speaker and Body Love Educator, Certified Personal Trainer and a Certified Health Coach. 

Rachel has been a certified fitness instructor for almost 25 years, teaching a plethora of classes both in big box gyms and as an independent trainer. She took her passion to the next level in 2018 when she became an ACE certified Health Coach.

In 2020 Rachel wrote her first book "The Doughnut Diaries" about her own struggles with her weight and restrictive diets which lasted for over thirty years. You will hear more about her story and how she made a decision to take her power back and heal from decades of negative thinking and self sabotage. She realized she had to do the deeper inner work on her mind, body and soul, and now helps her clients with negative body image feel more nourished in their journeys towards holistic health. 

In our conversation, we discuss:

Gratisfied

Healthified Online Magazine

Instagram: @gratisfied @healthified

Empower Bar Baking Mix 

NEW Gratisfied Bars! Use the code HEALTHIFIED to save 

⁠Counting Colors Online Course ⁠

⁠The Beauty of Blood Sugar Balance⁠

Today’s guest is Paul Weeden. With 12 years of professional experience as a psychological therapist and coach, Paul’s expertise lies in guiding individuals towards authenticity and purpose, which are crucial for achieving optimal mental and physical health. In addition to his therapeutic background, Paul has a passion for music spanning over 25 years, providing him with valuable insights into himself, others, and the world.

In our conversation, we discuss:

Gratisfied

Healthified Online Magazine

Instagram: @gratisfied @healthified

Empower Bar Baking Mix 

NEW Gratisfied Bars! Use the code HEALTHIFIED to save 

⁠Counting Colors Online Course ⁠

⁠The Beauty of Blood Sugar Balance⁠

Today’s guest is Alison Bladh, a registered nutritional therapist and beauty therapist living in Sweden. Having worked in the health and wellness industry for over 30 years specializing globally in menopausal women’s health, she now runs her own online clinic helping women worldwide manage the negative symptoms of menopause. Her mission is to support her clients with bespoke changes to diet, health and lifestyle so they can harness their hormones and get their confidence and sparkle back. 

She believes that all women, no matter what age, deserve to reclaim their health and feel great. Life is too short to suffer symptoms that hold you back! Every woman has the right to feel and look amazing in midlife.

In our conversation, we discuss:

Gratisfied

Healthified Online Magazine

Instagram: @gratisfied @healthified

Empower Bar Baking Mix 

NEW Gratisfied Bars! Use the code HEALTHIFIED to save 

⁠Counting Colors Online Course ⁠

⁠The Beauty of Blood Sugar Balance⁠

Today’s guest is Chad Hufford founder and owner of the boutique financial planning firm, Veritas Wealth Management. Born and raised in Anchorage, Alaska, Chad grew up in the financial industry, but also developed a strong background in athletics, nutrition and performance psychology. Chad brings a coaching mindset and the heart of a teacher to financial planning and investing as he strives to both empower and educate his audience to not only become better investors, but to live more intentionally and create an abundant life.

When I first got introduced to Chad, I thought he would be a great guest to talk about financial health and our relationship with money, but the conversation evolved to be about so much more. In fact, and you probably can’t tell, I got choked up at one point, and who knew it would be a conversation with a financial advisor to almost bring me to tears. Chad believes that evaluating our mindset around money can help clarify our mindset around other areas of life as well, and we talk a lot about health, wellness, general goal setting, and how to create a more purposeful and abundant life. 

Other highlights of our conversation include: 

Gratisfied

Healthified Online Magazine

Instagram: @gratisfied @healthified

Empower Bar Baking Mix 

NEW Gratisfied Bars! Use the code HEALTHIFIED to save 

⁠Counting Colors Online Course ⁠

⁠The Beauty of Blood Sugar Balance⁠

Today’s guest is Dr. Sheila Carroll, a board-certified pediatrician and obesity medicine physician who is dedicated to helping children achieve their best health. She does this by working exclusively with parents who are willing to focus on modifying their own behaviors to ultimately improve their child's health. 

While Dr. Sheila and I talk a lot about parenting and establishing healthy food relationships for our children, we also talk a lot about emotional eating, the power of our thoughts, and habit change and formation that anyone will find valuable, whether you have kids or not. 

Other highlights of our conversation include: 

Gratisfied

Healthified Online Magazine

Instagram: @gratisfied @healthified

Empower Bar Baking Mix 

NEW Gratisfied Bars! Use the code HEALTHIFIED to save 

⁠Counting Colors Online Course ⁠

⁠The Beauty of Blood Sugar Balance⁠