90 Days Later - Your Guide to Alcohol Freedom

What if the real reason you reach for a drink has nothing to do with wine at all. What if it is your brain trying to dodge a tiny moment of discomfort. The mental buzz. The restlessness. The feeling of wanting out. Discomfort avoidance is clever and quiet and it can shape your whole evening without you noticing. Tune in to discover why the real freedom comes from doing the opposite. When you learn...

This week we are getting into the part of change most people avoid: real practice. Not thinking about it, not planning it, actually doing the reps that make 6 p.m. feel easier. I will show you why learning alone does not shift your drinking, how to use the practice loop, and how repetition is what builds your Off Switch. We will walk through simple examples you can use tonight and a seven-day spri...

Ever want a drink but can’t explain why? You’re not stressed or celebrating—you just feel that pull. That foggy “I don’t know” is your brain avoiding discomfort. In this week’s episode, I’m talking about how confusion keeps you stuck and how to get specific, slow the spin, and trust yourself to figure it out. 🎧 Listen now wherever you get your podcasts, or book a call to start making alcohol irre...

You know that “getting ready” drink? Music on, messages pinging, maybe a quick glass of wine before heading out. In this episode, we talk about why pre-gaming happens and why it’s one of the easiest habits to change. For some people, it’s about wanting to feel the celebration before the celebration. For others, it’s about calming the nerves before walking into a social event. Either way, it’s emot...

As Sober October wraps up, don’t just tick it off and move on. Pause and ask: What did I learn? What worked? What do I want to carry forward? In this episode, we celebrate the wins (even the tiny ones), reflect without judgment, and look at how to keep your momentum going into November. Most people who complete Sober October know exactly when they’ll drink again - November 1st. Right!? But what if...

Halfway through Sober October and feeling... mixed? Maybe proud, maybe tired, maybe counting down the days till November 1st. That’s normal. But if you’re white-knuckling your way through, fighting urges, or beating yourself up because you slipped — this episode is for you. We’re talking about what to do if the streak’s been broken, how to stop powering through and start learning through , and why...

If you’re taking part in Sober October, here’s the truth: it’s not all glow and clarity. Expect it to be hard. Expect it to feel strange when the routine shifts. And if you’re not going fully alcohol-free, expect to feel a bit underwhelmed — like you’re not exactly “crushing it.” That’s okay. You’re not performing, you’re experimenting. Every small choice not to drink on autopilot teaches your bra...

You have cut back your drinking. Now what? At first it takes a lot of focus: tracking, planning, paying close attention to your triggers. But once you get some results, things start to feel easier and maybe even a little boring. That is when the brain whispers, “Great, we are done. Can we stop all this effort and just go back?” If you have ever felt wobbly in this stage, or wondered what comes nex...

You’ve taken wine off the table, but now what? In this episode, we dig into what really happens when alcohol used to be your go-to reward and nothing else seems to scratch the itch. You’ll learn why the “I deserve it” mindset feels so powerful, how your brain responds to alcohol in ways that build habit fast, and why you might feel flat or deprived without it, even if you don’t want to drink. If y...

When life feels overwhelming, do you find yourself reaching for a drink just to switch off? In this episode I explore the difference between craving the alcohol itself and craving the escape it promises. From late nights when your mind will not stop racing, to heavy responsibilities at work or home, to moments of grief or stress that feel too big to bear, drinking to escape can feel like the only...

When you crave a drink, are you really craving the wine, or the comfort you believe it will bring? In this episode I explore the difference, because so often it is not the alcohol you actually want. It is the relief from stress, sleeplessness, pain, or just the endless chatter in your head. Once you can see that distinction, everything begins to change. I will share real-life examples, practical t...

We tell ourselves the glass in our hand is what makes a night fun. That the drink is the sparkle, the release, the reason an evening feels special. But if that were true, then people who don’t drink would never have fun — and no event could ever be enjoyable without alcohol. In this episode, I unpack why our brains confuse permission with pleasure , how alcohol piggybacks on moments we’ve already...

“ Holding it all together” isn’t just about your to-do list. There’s the action of doing it, the belief you should be able to do it all, and the crushing pressure of being the one everyone relies on. In this episode, I unpack those three layers and show why wine feels like the shortcut release, but never actually lightens the load. You’ll hear real-life examples from work, home, and relationships,...

Last week we explored the regret that comes from not starting sooner. This week I am diving into the other kind of regret, the one that shows up the morning after when you wake up frustrated and think, “Why do I do this to myself?” On the surface, it sounds like a reasonable question. But the truth is, it is not curiosity at all, it is criticism dressed up as reflection. And that keeps you stuck....

Ever decided to change your drinking and then been hit with the thought, “Why didn’t I do this years ago?” You are not alone. That “regret for not starting sooner” can keep you stuck before you have even built momentum. In this episode, I share why regret is one of the most pointless feelings out there and give you a simple 3-step process to drop it fast. We will talk real-life situations like try...

You’ve taken wine off the table, but now what? In this episode, we dig into what really happens when alcohol used to be your go-to reward and nothing else seems to scratch the itch. You’ll learn why the “I deserve it” mindset feels so powerful, how your brain responds to alcohol in ways that build habit fast, and why you might feel flat or deprived without it, even if you don’t want to drink. If y...

You’ve stopped drinking, but the thoughts are still there. Why? In this episode, we explore what it really means to find mental freedom, not just behavioural change. You’ll learn why thinking about alcohol all the time isn’t a sign something’s wrong with you, but a sign your brain is still working from an old script. If you’re feeling stuck, afraid you’ll slip, or like you’re wearing someone else’...

Why do we still reach for a glass of wine, even when life feels good? In this episode, we unpack the science and psychology behind the dopamine default - the pattern where wine becomes your easy button, not because you're stressed, but because your brain has learned to expect it. You'll hear why craving isn't a flaw, why dopamine isn't the problem, and what’s really going on when s...

Ever find yourself saying “I’m just a rebel” after doing something you didn’t actually want to do? This episode explores what’s really behind that pattern, why certain rules backfire, and what might be hiding underneath the urge to break them. If you’re caught between being good and letting go, this is your sign to listen in. Ready to stop rebelling against yourself? Book a free discovery call and...

What if the highlight of your day wasn’t a glass of wine? In this episode, we’re unpacking what happens when wine becomes the entertainment, when it’s not just part of the fun, but the main event. From laundry to emails to nights out, I’m sharing why so many high-achieving women quietly rely on alcohol to add excitement, and how you can gently shift that pattern without feeling deprived or dull. P...

Feeling like you should be further along by now ? You’re not alone—and you’re not behind.  In this episode, we’re unpacking the sneaky pressure of timelines and progress guilt, especially when it comes to drinking less. Whether you’re moderating, cutting back, or navigating tricky social moments, this is your reminder that it’s not about being perfect—it’s about building a process you can trust. I...

Why is it that drinking in the morning feels unthinkable… but by late afternoon, the same glass feels totally justified? In this episode of 90 Days Later, we’re unpacking the quiet power of permission—how your brain starts negotiating against your own goals as the day wears on, and why seemingly kind encouragement from others (like a partner saying “It’s okay if you have one”) can actually make yo...

Is moderation even possible—or are you just setting yourself up for disappointment? In this week’s episode of 90 Days Later, I’m breaking down the truth about moderation, why it works for some and not others, and how to know if it’s the right path for you. Spoiler: it’s not about being “good enough” to control your drinking—it’s about understanding why you want to, and building self-trust from the...

We’ve all had that moment where everything feels too hard, too disappointing, too far off track — and we hear ourselves say “F-it.” But that moment isn’t failure. It’s a sign. A signal that something needs attention, not abandonment. In this episode, I’m breaking down why the F-it point is almost never about the wine — and what it’s really telling you about pressure, perfectionism, and the stories...

If the word “forever” sends your brain into panic mode, you’re not alone — and you don’t have to say it. Whether you want to cut back, take a break, or remove alcohol entirely, this episode unpacks why so many people get stuck in the all-or-nothing thinking that dominates the alcohol space. You’ll hear why not knowing exactly what you want is a powerful place to begin, how habits quietly build tru...