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

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 Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com/contact
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching

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 advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

What if connection didn’t come in a glass?
What if community didn’t revolve around drinking?
What if sobriety actually made life more fun?

In this episode, we’re joined by Chris Marshall—
• Founder of Sans Bar, North America’s first non-alcoholic bar
• Mental health advocate
• Author of Faster Than Light
• And a powerful voice redefining sober social life

Chris's story goes deep and together, we explore:
✅ Why alcohol-free spaces matter more than ever
✅ How loneliness keeps people drinking—and how community heals it
✅ What it actually looks like to socialize sober (yes, karaoke included 🎤)

And the question so many people are asking but rarely say out loud:
“If I stop drinking… will I still belong?”

No preaching. No perfection. Just honest conversation, hope, and a reminder that you don’t have to choose between sobriety and a full life.

Let’s get into it.
________

Guest Resources for Chris Marshall-
Website: https://www.thesansbar.com/about-us
Instagram: https://www.instagram.com/chrisconnected/?hl=en
Memoir - Faster Than Light: https://www.thesansbar.com/chris-marshalls-memoir

We Love Hearing From You

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! Get started by taking a break that feels lit with a Feel Lit 21 Day Break. Click here to find out more: https://www.freedomrenegadecoaching.com/buy-feel-lit-21-sg

Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com/
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching

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 advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

Have you ever felt like the story you’ve been told about alcohol is missing the most important truths?

In this episode of Sober & Lit, Susan Larkin and Ruby Williams are joined by Mike Marshall, CEO of the U.S. Alcohol Policy Alliance, for a conversation that pulls alcohol out of the shadows and into the light—without shame, fear, or finger-pointing.

This episode explores:

1. Why alcohol’s real harms are rarely discussed
2. The truth about alcohol as a toxic, addictive carcinogen
3. Mike’s personal sobriety journey
4. How alcohol connects to larger public health crises
5. What everyday people can do to shift the narrative

We also ask the bigger questions:
Why is alcohol treated differently than other drugs? Who benefits from our silence? And what becomes possible when we tell the truth with compassion?

We invite you to listen in!!
________

Guest Resources for Mike Marshall:
Website: http://www.alcoholpolicy.org
YouTube: https://www.youtube.com/@usalcoholpolicy
Facebook: https://www.facebook.com/USAlcoholPolicy/
Instagram: https://www.instagram.com/usalcoholpolicyalliance/
LinkedIn: https://www.linkedin.com/company/us-alcohol-policy-alliance/posts/?feedView=all
TikTok: https://www.tiktok.com/@usalcoholpolicyalliance

We Love Hearing From You

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 Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com/contact
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching

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 advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

What if alcohol isn’t the problem… but the placeholder?

In this episode of Sober & Lit, Ruby and Susan are joined by Anna Donaghey—certified alcohol mindset and life coach, award-winning podcast host, and author of What Are You Thirsty For?—for a conversation that goes way deeper than drinking less. Anna shares her journey from teenage drinking and a booze-soaked career in advertising to a life of clarity, purpose, and alcohol-free freedom—and the moment she realized alcohol was doing jobs it was never meant to do.

Together, they explore powerful questions like:
✔️ What are you actually thirsting for?
✔️ Is your life good enough—or are you using alcohol to tolerate it?
✔️ What might be possible if you stopped numbing and started listening?

This episode unpacks the hidden roles alcohol plays, why rock bottom is not required, and how reclaiming your desires can radically change your life.

Whether you’re sober curious, newly alcohol-free, or reimagining midlife on your own terms, this conversation will challenge you, inspire you, and invite you to want more—from yourself and your life. Less numbing. More truth. More lit—without the booze.

________

Guest Resources for Anna Donaghey:
Website: https://www.thebigdrinkrethink.com
Instagram: https://www.instagram.com/bigdrinkrethink
Facebook: https://www.facebook.com/thebigdrinkrethink/
Order the book on Amazon What Are You Thirsty For?

We Love Hearing From You

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 Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com/contact
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching

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 advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

What if going alcohol-free wasn’t just about you… but about everyone who comes after you?

In this New Year kickoff episode of Sober & Lit, co-hosts Susan and Ruby step into their third year of the podcast with a raw, heart-opening conversation about legacy, healing, and the quiet ripple effect of choosing sobriety.

They reflect on the moments that changed everything—conversations with their kids, patterns they didn’t realize they were modeling, and the powerful shift that happens when someone finally goes first. What does it really mean to break generational drinking cycles? How do our everyday choices teach emotional regulation, self-worth, and resilience—without saying a word?

This episode isn’t about perfection or parenting advice. It’s about rewriting the story, healing what came before, and consciously shaping what comes next—especially in midlife, when clarity hits differently.

Whether you’re raising kids, launching them, or simply wondering “What legacy am I leaving behind?”—this conversation will invite reflection, compassion, and a whole new way of seeing your alcohol-free journey.

Because sobriety doesn’t just change your life.
It changes the future for your family. 🧡

We Love Hearing From You

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! Get started by taking a break that feels lit with a Feel Lit 21 Day Break. Click here to find out more: https://www.freedomrenegadecoaching.com/buy-feel-lit-21-sg

Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com/
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching

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 advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

What if New Year’s Eve didn’t end with a hangover… but with pride, clarity, and real connection?
In this episode of Sober & Lit, Susan and Ruby flip the script on New Year’s Eve and Dry January, inviting you to question everything you’ve been taught about celebration, alcohol, and “starting fresh.”

5 ideas to help you ring in the New Year—feeling clear, connected, and truly "lit" alcohol-free:

1. Question the champagne myth
   Who decided alcohol = celebration anyway? We unpack how culture, advertising, and tradition quietly shaped that belief—and how to loosen its grip.
2. Design your night on purpose
   From festive alcohol-free drinks to setting a simple intention, learn how to plan a New Year’s Eve you’ll actually feel proud of the next morning.
3. Try one night alcohol-free
   Not ready for “forever”? Perfect. Even one alcohol-free night can shift how you see yourself—and what’s possible.
4. NYE intention setting
   Visualize a night you actually want to remember.
5. Keep the fun (ditch the hangover)
   Games, laughter, real connection—yes, it’s all possible without booze. We share our favorite ways to keep the energy high.

Whether it’s your friggin’ first time or you’re already living alcohol-free, this episode will have you rethinking how you celebrate—and how you step into the new year.

Dry January isn’t about white-knuckling. Support, shared stories, and being witnessed change everything.

Break free from the Groundhog Day drinking cycle. Coach Ruby's 30-Day Dry January Challenge starts January 1st. It's not about quitting forever. It's about choosing YOU.
Sign up today: https://www.freedomrenegadecoaching.com/buy-dry-jan-2026

We Love Hearing From You

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! Get started by taking a break that feels lit with a Feel Lit 21 Day Break. Click here to find out more: https://www.freedomrenegadecoaching.com/buy-feel-lit-21-sg

Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com/
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching

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 advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

When the wine is flowing, the pressure is on, and you’re wondering—can I really do this alcohol-free and still feel joy?

In this festive but very real episode, Susan and Ruby open up about the awkward moments, the grounding tools that saved them, and how their sober holidays have actually become the most meaningful ones yet.

When you’re the only one at the Holiday table not drinking… Listen in for Real-Life Tips to stay sober this Christmas or Hanukkah:

You’ll walk away with powerful strategies to protect your peace, stay rooted in your “why,” and enjoy the holidays on your terms. Whether it’s your first alcohol-free Christmas or Holiday, you’re feeling wobbly with family around, or you just want a dose of inspiration, this episode is your toolkit.

Want to feel confident, connected, and actually present this season? 🔥 Let’s get lit—without the booze.

Dry January isn’t about white-knuckling. Support, shared stories, and being witnessed change everything.

Break free from the Groundhog Day drinking cycle. Coach Ruby's 30-Day Dry January Challenge starts January 1st. It's not about quitting forever. It's about choosing YOU.
Sign up today: https://www.freedomrenegadecoaching.com/buy-dry-jan-2026

We Love Hearing From You

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! Get started by taking a break that feels lit with a Feel Lit 21 Day Break. Click here to find out more: https://www.freedomrenegadecoaching.com/buy-feel-lit-21-sg

Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com/
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching

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 advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

Is it even really the holidays without the clink of champagne or spiked eggnog? Or… could this be the year you discover a deeper kind of joy—one that doesn’t come in a glass?

In this feel-it-to-heal-it episode, Susan and Ruby dive into the messy, magical middle of the holiday season—where cravings collide with traditions, and the pressure to be “merry” can trigger the urge to drink.

They ask the big question: What actually makes the holidays feel good… and what are we ready to leave behind?

You’ll get real talk on:

• How to Marie Kondo your holiday rituals
• What to say when the family asks why you’re not drinking
• How to trade FOMO for joy with mocktails that sparkle
• Why intentional celebrations hit different without alcohol
• And how to stay grounded through solo time, family drama, or just plain stress

Whether this is your first sober December or your fifth, you’ll walk away with permission to rewrite the rules, embrace what lights you up, and celebrate on your terms.

Tune in and let’s reimagine what a truly lit holiday season looks like—alcohol-free, full of meaning, and unapologetically you.

We Love Hearing From You

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! Get started by taking a break that feels lit with a Feel Lit 21 Day Break. Click here to find out more: https://www.freedomrenegadecoaching.com/buy-feel-lit-21-sg

Join our private community!

Connect with the Podcast Hosts:
Susan Larkin Coaching https://www.susanlarkincoaching.com/
Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Susan: @drinklesswithsusan
Follow Ruby: @rubywilliamscoaching

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 advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.