Midlife Isn’t a Crisis — It’s a Comeback With Heather Francis

Sonia and Kathleen sit down with Heather Francis, host of the Midlife Moves Podcast. Heather is an entrepreneur and mom of four who brings a lived-experience perspective to conversations around identity, self-trust, and personal growth. She speaks as a woman who has learned, often through trial and error, what it means to evolve, recalibrate, and choose herself more intentionally.Together, they explore what really happens in our forties and fifties: shifting identities, perimenopause, strength training, sleep disruption, protein intake, and the unexpected grief that can come when children grow up and roles change. Together, they unpack how to move through midlife with intention rather than fear—and how movement, community, and curiosity can help women feel strong, clear, and empowered in this next chapter.The conversation weaves through questions many women are quietly asking: Why does anxiety spike in perimenopause? Why does sleep suddenly fall apart at 1:00 AM? Why does cardio stop working the way it used to? How much protein do women actually need in midlife? What role do magnesium, creatine, and recovery days play in hormonal health? How do friendships, identity, and self-definition evolve when the “mom” role begins to shift?Heather shares practical insights around strength training versus excessive cardio, mobility work, rest days, over-exercising, wearable technology, alcohol’s impact on sleep, sugar spikes, and the importance of fueling the body with whole-food protein sources. The discussion touches on cognitive health in midlife, research around creatine for women, bloodwork-guided supplementation, anxiety management, and why connection is foundational for both brain health and emotional resilience. Rather than extreme reinvention, the theme becomes small, intentional adjustments that support longevity, muscle preservation, sleep quality, and overall wellness.Heather opens up about her identity crisis when her children began leaving home, the depression that followed, the isolation of rediscovering herself alone, and the courage it took to ask: Who am I beyond caretaker, wife, and mother? The conversation moves into friendship shifts, gym communities, saying yes to coffee dates, and redefining confidence outside of labels. In a powerful closing reflection, Heather offers a reframe for midlife: not as decline, but as possibility—a second act that doesn’t require blowing up your life, just choosing more intentionally within it.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.Highlights00:00 – Introduction to Heather Francis and Midlife Moves02:00 – Identity crisis when children grow up04:00 – Realizing midlife is a second act, not an ending05:00 – Perimenopause conversations we wish existed06:00 – Hormones, anxiety, and 1:00 AM wakeups07:00 – Why movement helped anxiety more than medication08:00 – Cardio vs. strength training in midlife09:00 – What strength training actually looks like13:00 – Yoga, mobility, and emotional release15:00 – Signs you may be over-exercising17:00 – Magnesium, meditation, and sleep hygiene19:00 – Alcohol’s impact on sleep quality20:00 – Wearables, tracking, and number obsession21:00 – Sugar’s effect on sleep and recovery23:00 – Nutrition, fueling, and hormone support27:00 – Protein myths and whole-food sources34:00 – Creatine, cognitive health, and supplements38:00 – Friendship shifts and loneliness in midlife44:00 – Redefining identity beyond “mom”46:00 – The message of midlife: possibility and intentional changeHeather's Links https://www.instagram.com/themidlifemovespodcast/midlifemoves.co 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.

Sonia sits down with Sean Dadashi, co-founder of Rosebud, an AI-guided journaling app built to deepen self-reflection, emotional awareness, and intentional healing. Together, they explore how journaling can move beyond venting and become a powerful tool for insight — helping you recognize emotional patterns, understand triggers, and reshape the internal narratives that shape sobriety and personal growth.The conversation expands into the evolving role of AI in mental health and self-development. They discuss how guided prompts, voice journaling, emotional tagging, and pattern recognition can make reflection more accessible — especially for those intimidated by a blank page. At the same time, they examine the importance of keeping therapy, community, and real human connection at the center of healing, while using technology as a supportive tool rather than a replacement.Sonia and Sean also walk through specific journaling practices, including Rose-Bud-Thorn reflections, somatic journaling, gratitude work, boundary-setting exercises, and intention setting. They explore how Rosebud can support therapy preparation, unsent letters, difficult conversations, and voice-based emotional processing.Throughout the episode, they highlight how digital journaling can help expand emotional vocabulary, identify recurring behavioral patterns, and deepen therapeutic work between sessions.On a more personal note, Sonia shares her love of pen-to-paper journaling — the colored pens, the bedside rituals — and reflects on what it means to shift from analog habits to digital tools in a way that enhances, rather than replaces, the reflective experience.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.Highlights00:00 — Introduction to Sean Dadashi and the mission behind Rosebud01:45 — Sean’s early relationship with journaling during family divorce04:10 — Moving from handwritten journals to digital reflection06:20 — Recognizing emotional and behavioral patterns over time08:05 — The “blank page problem” and barriers to starting journaling09:40 — How the “Go Deeper” function guides layered reflection11:30 — AI summaries, emotional tagging, and weekly reports13:05 — Metrics, character tracking, and narrative insights14:10 — Naming emotions and therapist-informed AI design15:20 — How Rosebud differs from generic chatbots16:40 — AI memory and long-term pattern recognition17:25 — Asking big-picture life questions through journal history18:50 — Year-end reflection archetypes and narrative mapping20:10 — AI personas: nurturing vs. direct reflection styles21:05 — Preventing AI from replacing human connection22:30 — Platform limits and ethical guardrails24:00 — Crisis response and safety considerations28:40 — Using journaling alongside therapy and coaching31:10 — Preparing for therapy sessions through reflection insights32:15 — Pen-and-paper vs. digital journaling debate34:05 — Voice journaling and emotional expression36:10 — Importing handwritten journals via photo transcription38:15 — Rose-Bud-Thorn framework and evening reflections40:20 — Somatic journaling and body-based awareness41:10 — Letter writing, boundary setting, and hard conversations43:00 — Facilitating real-life conversations using AI support44:05 — Intention setting and future-self visualization45:50 — Creating mantras and symbolic yearly totems46:40 — Building sustainable daily reflection practices47:30 — Closing thoughts and episode wrap-upRosebud https://my.rosebud.app/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, Sonia sits down with TV personality, recovery advocate, and author Marci Hopkins to unpack the layered journey from trauma and addiction to emotional sobriety and self-trust. As the host of the award-winning talk show Wake Up with Marci and author of Chaos to Clarity, Marci brings both lived experience and professional insight to the conversation. Together, they explore healing, resilience, and what it really takes to rebuild a life after alcohol.The discussion moves through the experiences that shaped Marci’s relationship with alcohol, from early childhood trauma and family addiction to high-functioning drinking in adulthood. Themes of generational cycles, emotional suppression, validation-seeking relationships, and the normalization of alcohol surface throughout the conversation. The episode also examines the slippery slope from social drinking to dependence, how denial shows up, and the internal bargaining that often delays change.Marci shares how practices like affirmations, forgiveness work, boundary setting, and cognitive “interrupters” can begin to rewire negative thought patterns.Marci walks through the defining moments that led to her final surrender — including the DUI that forced her to confront the reality of her drinking. She reflects on motherhood, marriage, career pressure, and the emotional reckoning that followed. The conversation closes on her path to advocacy, her commitment to breaking stigma, and how turning pain into purpose became central to her healing.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 Highlights00:01:00 – Marci’s introduction and recovery advocacy work00:03:00 – Childhood trauma and the first experiences of abuse00:05:00 – Living with her grandparents and early instability00:08:00 – Abuse and lack of maternal protection00:10:00 – Perfectionism and controlling the external image00:12:00 – Teen drinking, validation, and blackout weekends00:14:00 – Escaping home life through relationships00:16:00 – Party culture, drugs, and early adulthood00:17:00 – DUIs and hitting early warning signs00:20:00 – Using appearance and relationships for power00:23:00 – Career rise in television and media00:25:00 – Motherhood, ambition, and mounting pressure00:26:00 – Alcohol as “liquid courage” for auditions00:27:00 – Hiding drinking and increasing dependence00:28:00 – The failed attempt to moderate00:29:00 – The day of her final drink00:31:00 – DUI arrest and confrontation with reality00:33:00 – Surrender and return to AA00:38:00 – Emotional sobriety and healing trauma00:55:00 – Breaking stigma and normalizing recovery conversationsMarci's LinksInstagramYouTubeSIS 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 is joined by Amber Trejo, a licensed marriage and family therapist and certified clinical trauma professional who specializes in complex childhood trauma and the family system. Amber is also a wife and mom of three on her own healing journey, and today she helps Sonia unpack how childhood wounds quietly shape adult life — and what it looks like to move from survival mode into safety, self-regulation, and connection.Sonia and Amber explore the ways complex trauma can show up long after childhood — through hypervigilance, perfectionism, emotional shutdown, and repeating relationship patterns. They discuss why so many people struggle to even name what happened to them, especially when emotional neglect, invalidation, or silent treatment were normalized.Amber shares a nervous-system-centered approach to healing, weaving in polyvagal theory, cues of safety versus danger, parts work, somatic grounding, and EMDR. The conversation touches on how trauma lives in both the brain and the body, and why healing requires more than simply intellectualizing the past — it’s about building real capacity for regulation, curiosity, and connection in the present.In the personal story thread, Sonia opens up about having very few childhood memories, the fear of “making it up,” and the complicated ways trauma can surface later in adulthood, especially in relationships and family dynamics. Together, they connect trauma work to sobriety — exploring addiction as a form of nervous system coping, why white-knuckling often isn’t enough, and how early recovery sometimes means doing whatever it takes to get through the hardest moments with compassion.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.00:00 — Amber Trejo joins Sonia to discuss trauma healing01:00 — Amber shares her own childhood trauma and path to therapy03:00 — Trauma resurfacing through marriage and motherhood04:00 — Complex trauma vs single-event PTSD05:00 — Emotional neglect as an overlooked trauma wound07:00 — Why complex trauma shows up most in relationships08:00 — Sonia’s “grimy breaker” metaphor for trauma patterns10:00 — Minimizing pain: “but it could be worse”12:00 — Shame, invalidation, and not trusting emotions14:00 — Perfectionism as a survival strategy15:00 — Parts work and inner child healing17:00 — Intellectualizing vs healing in the body18:00 — Sonia on missing childhood memories20:00 — “What if I’m making it up?” as a trauma hallmark22:00 — Safety and resourcing before deeper trauma work25:00 — Cues of danger, passive aggression, and hypervigilance31:00 — Ventral vagal state: curiosity as a sign of safety33:00 — Addiction as nervous system regulation38:00 — Alcohol as relief before it becomes the problem45:00 — Early sobriety: small realistic coping tools49:00 — Creativity, aliveness, and building daily regulation practicesAmber's Links: Instagram:https://www.instagram.com/integrativetraumatherapist?igsh=MWpvdTI5emVyZzU4aA%3D%3D&utm_source=qrCourse for parents with trauma: https://stan.store/Integrativetraumatherapist/p/-sjwt4r2xWebsite: https://www.theintegrativetraumatherapist.com/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.

Sonia sits down with Dr. Maria Sophocles, an internationally respected gynecologist and leader in menopause and female sexual health, to explore what really happens to intimacy, desire, and connection in midlife. The conversation challenges the often-unspoken realities of perimenopause, menopause, and sexuality—offering women reassurance, clarity, and a sense of possibility in a season that is too often misunderstood.Sonia and Dr. Sophocles open up a wide-ranging discussion about the cultural pressure women carry around sex, the emotional weight of obligation, and how expectations in long-term relationships can quietly create distance over time. They explore themes like libido changes, communication, pleasure, dating after divorce, and the ways women can begin rewriting outdated scripts around intimacy as bodies and hormones evolve.Throughout the episode, Dr. Sophocles breaks down the physiology of menopause beyond hot flashes—touching on vaginal dryness, arousal shifts, clitoral health, and the role of estrogen deficiency in sexual function. She also clarifies common misconceptions around hormone therapy, explains why hormone testing often adds confusion, and shares evidence-based options including vaginal estrogen and newer treatments.Alongside the medical insight, Sonia also reflects on the personal side of this conversation—what it means to move from performance toward connection, from silence toward honesty, and from shame toward self-trust. Dr. Sophocles offers compassionate language for couples navigating change, and gentle encouragement for women stepping into this chapter with curiosity instead of fear.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 — Introducing Dr. Maria Sophocles and her new book The Bedroom Gap00:02 — Why menopause training is still missing in women’s healthcare00:03 — The most overlooked symptom: sexual shame and silence00:05 — What the “Bedroom Gap” really means in relationships00:07 — How gender roles set couples up for disconnection00:09 — Why sex education is still fear-based, not pleasure-based00:11 — Dating after divorce in midlife: a whole new world00:13 — Sonia opens up about “duty sex” and long-term marriage patterns00:15 — Responsive desire: why arousal can come before libido00:16 — The power of G-rated intimacy and skin-to-skin connection00:18 — When a hug feels like pressure: navigating partner expectations00:20 — How to communicate needs without triggering defensiveness00:23 — Reframing lube, toys, and support as sex-positive tools00:25 — Menopause changes in the brain, vulva, vagina, and clitoris00:28 — Why vaginal estrogen is one of the most underused solutions00:32 — Breast cancer survivors and the truth about local estrogen safety00:33 — Other treatments: Intrarosa and Osphena00:36 — Why hormone blood tests rarely give useful answers00:41 — Fantasy, erotic content, and “bibliotherapy” for desire00:45 — Dr. Sophocles’ hope: grace, permission, and rewriting the rulesDr. Sophocles LinkInstagram: https://www.instagram.com/mariasophoclesmd/TED Talk: https://www.ted.com/talks/maria_sophocles_what_happens_to_sex_in_midlife_a_look_at_the_bedroom_gapThe Bedroom Gap: https://www.amazon.com/Bedroom-Gap-Rewrite-Rules-Roles/dp/0306837404SIS 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.

Sonia and Kathleen sit down with Melanie Gulde to explore what truly supportive, humane recovery can look like—especially for women. Melanie is the Co-Founder of the Divided Sky Foundation and Program Director of the Divided Sky Residential Recovery Program in Ludlow. With more than 25 years in the field, Melanie has dedicated her life to helping people rediscover their worth and build sustainable sobriety. Her work includes founding Divided Sky in partnership with Trey Anastasio — the co-founding guitarist and lead vocalist of the jam band Phish - and launching a Women’s Scholarship Fund to reduce barriers to treatment for women.You'll hear what actually helps people stay sober, how emotional sobriety supports long-term healing, and how joy, music, nature, and community can reshape the recovery experience. The episode also explores women-specific challenges like stigma, childcare, financial barriers, vulnerability in mixed-gender treatment settings, and why communal, women-centered environments can significantly improve outcomes.Melanie explains how concepts like emotional regulation, unmet expectations, family systems, accountability, and values-based recovery show up in real life, and how programs like Divided Sky integrate mindfulness, music therapy, spirituality, forest bathing, and peer support to support sustainable change.The episode also weaves in Melanie’s personal story—from getting sober in 1995 to her early work in outpatient counseling and drug court to the pivotal relationship with Trey, which led to the creation of Divided Sky. Sonia and Kathleen guide listeners through Melanie’s reflections on mentorship, mistakes, growth, and the “aha” moments that shaped her philosophy: that people don’t need punishment to heal—they need dignity, safety, and belief in their own potential.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 (Time-Stamped)00:01 — Introducing Melanie Gould and the mission behind Divided Sky00:02 — Growing up on Long Island and early influences on empathy and service00:03 — Getting sober in 1995 and finding a calling in recovery work00:04 — Early mentorship lessons and learning not to take relapse personally00:06 — What drug court teaches that traditional clinical settings don’t00:07 — Reframing “mandated treatment” and removing judgment from recovery00:08 — Melanie’s first interactions with Trey Anastasio in drug court00:09 — Fear, structure, and accountability in early recovery00:11 — How a professional relationship evolved into collaboration and friendship00:13 — Why Divided Sky was created to treat people as individuals00:16 — What emotional sobriety really means and why it’s transformative00:18 — Connecting emotional sobriety with the 12 Steps00:21 — The role of music, joy, and creativity in recovery00:24 — Joy-based recovery and the healing power of nature00:26 — A day in the life at Divided Sky00:28 — Community, volunteers, and connection as recovery tools00:30 — Why the Women’s Scholarship Fund matters00:33 — Why women recover differently and need women-centered spaces00:35 — Changing family dynamics and their impact on recovery00:38 — A message of hope for anyone afraid to ask for helpDivided Sky FoundationSIS 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 sits down with veteran broadcaster, journalist, and advocate Catt Sadler for a deeply honest conversation about identity, ambition, and choosing an alcohol-free life without hitting rock bottom. Best known for her more than decade-long career at E! Entertainment—Catt has long been a familiar face on red carpets and awards-season coverage. Today, she is the host and executive producer of her weekly podcast CATT SADLER Now and a leading voice in conversations about women, power, and authenticity.Throughout the conversation, Catt reflects on pivotal questions many women quietly ask themselves: What role has alcohol played in my stress, success, and social life? What happens when I stop numbing and start listening? Can I change my relationship with alcohol even if everything “looks fine” on the outside? Together, they unpack themes of high-functioning drinking, midlife reflection, identity shifts, nervous system regulation, and how wellness, meditation, and journaling can open the door to clarity and self-trust.You'll walk away with practical and educational insights around mindful sobriety, habit change, and emotional regulation. Catt shares how meditation, breathwork, journaling, and intentional morning routines supported her decision to stop drinking—and why removing alcohol created more energy, better sleep, deeper presence, and emotional resilience. The episode also explores the role of shame in keeping women stuck, how cravings and discomfort actually pass, and why modeling alcohol-free coping skills matters—especially for our children and communities.In a powerful personal segment, Catt opens up about the spiritual nudges that ultimately led her to quit drinking, the internal resistance she felt despite “not having a problem,” and the moment she realized that alcohol no longer aligned with the highest version of herself. She shares what it was like navigating social situations, holidays, college football weekends, and emotional lows without alcohol—and how staying with herself, rather than escaping, changed everything. Her story offers a compassionate roadmap for women who sense a quiet inner knowing that it might be time to turn the page.Episode Highlights 00:00 – Welcome and introduction to Catt Sadler01:15 – Growing up around alcohol and early beliefs about drinking03:45 – College, ambition, and “normal” social drinking05:30 – Life at E!, pressure, motherhood, and survival mode07:10 – When healing began before alcohol changed08:40 – Reading Quit Like a Woman and early nudges09:55 – Dating someone who could take alcohol or leave it11:20 – Spiritual moments that clarified her decision13:10 – Choosing to stop drinking at 5114:45 – Alcohol not being “the problem,” but no longer fitting16:10 – Meditation as a gateway to self-trust18:05 – How to start meditating without overwhelm20:40 – Early benefits of going alcohol-free22:30 – Handling cravings, discomfort, and emotional waves24:50 – Ice cream, Netflix, and self-compassion26:10 – Morning routines and sacred mornings28:20 – Gratitude journaling and manifestation30:40 – Different journaling styles and creative play33:15 – Letter writing, boundaries, and emotional processing36:00 – Writing a memoir and revisiting the past38:40 – Holidays, NA drinks, and social pressure41:00 – Being sober around kids and modeling behavior43:30 – Navigating parties, work events, and college campuses46:10 – Sharing her sobriety publicly and community response48:20 – Advice for women who haven’t hit “rock bottom”50:00 – Closing reflections on staying with yourselfCatt's LinksCatt's IG and Substack 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.

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 Highlights00:01 – Why divorce is more than a legal process—it’s an identity shift03:12 – Oona’s 30-year clinical journey and why she focused on divorce work06:45 – The emotional stages women experience during divorce09:30 – Why divorce grief is often misunderstood and minimized12:18 – How shame and self-blame show up for women15:02 – The role of community and group support in healing18:40 – Why divorce can trigger or intensify unhealthy coping behaviors21:55 – Divorce, loneliness, and the myth of “strong women should handle it alone”25:10 – How alcohol can quietly become emotional anesthesia during transitions28:34 – Nervous system regulation during high-conflict or prolonged divorce31:50 – What healing actually looks like in the first year post-divorce35:15 – Letting go of the story you thought your life would follow38:42 – Rebuilding self-trust after major relational loss41:20 – Why validation matters more than advice in early healing44:05 – Dating, boundaries, and identity after divorce47:30 – How group work accelerates recovery and reduces isolation50:18 – What Oona wishes every woman knew before starting divorce53:00 – Turning divorce into a catalyst for clarity and growth56:10 – Choosing sobriety as an act of self-protection and self-respect59:00 – Final reflections on grief, freedom, and rebuilding a life on your termsDr. Metz's Linkshttps://www.instagram.com/oonametz/https://www.oonametz.com/book-unhitchedSIS 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.HIGHLIGHTS[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 ChallengeSIS 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 KathleenLinks:Sisters In Sobriety Substack – find more tips, tricks, resources, and community📬 Sisters In Sobriety EmailSisters In Sobriety InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s Instagram Hosted on Acast. See acast.com/privacy for more information.