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What to Do With the Voice in Your Head Becca Snider explores the inner voice that shows up around alcohol freedom, especially during weddings, holidays, and other social situations. She breaks down the different “voices” that can push you toward drinking, and shows how to notice them, question them, and choose something more aligned with your goals. This episode is especially useful for anyone moving through early sobriety, sober October, or a first alcohol-free holiday season. Becca also reframes cravings as signals for something else, like rest, connection, relief, or transition. Key topics In this episode, Becca revisits a listener question about two connected challenges: navigating a social wedding without alcohol and dealing with the voice in your head.She explains that the loudest voice is often not truth, but an old thought loop built from habit, memory, and past evidence.She names several common inner voices, including: “You deserve it” after a hard day“One won’t hurt”“You’ll be more fun if you drink”“Start fresh on Monday”“It wasn’t that bad”“You can handle it now”Becca shares how she distinguishes between her “bitch voice” and her “boss voice,” using the contrast to recognize which thoughts are helpful and which are self-sabotaging.She says the quietest voice is often the most important one - the voice of reason or higher self that remembers your goals before the noise starts.She uses practical imagery like open apps and too many browser tabs to describe how mental loops stay active in the background.Becca reframes cravings as unmet needs rather than alcohol cravings alone - often stress relief, transition after work or caregiving, reward, rest, or connection.She emphasizes that alcohol can create a false sense of fun, relief, or comfort, but often ends up numbing both the hard feelings and the good ones.She encourages listeners to build new evidence through new behaviors, so the brain can form new neural pathways around alcohol-free choices.She suggests delaying the urge for 15 to 30 minutes, then asking what the real need is - hydration, food, movement, calm, or community.Timestamps (00:00) Listener questions: weddings without alcohol and the voice in your head  (01:00) Why the “committee” in your head gets louder in early alcohol freedom  (02:54) The first step is asking who is actually talking  (03:55) Common alcohol thoughts: “one won’t hurt,” “you’ll be more fun,” and shame after drinking  (05:19) The “you deserve it” voice and why it minimizes the consequences  (06:14) “Start fresh on Monday” and borrowing tomorrow’s success  (07:09) “It wasn’t that bad” and other false reassurances  (08:06) Becca’s “bitch voice” versus “boss voice” framework  (09:30) How new evidence changes old thought loops  (10:27) Feeling “not as fun” without alcohol and what her husband told her  (11:48) “Who says that’s the truth?” - the question that changes everything  (12:18) Reframing reward after a social event  (14:12) What cravings are really asking for: stress relief, transition, rest, or connection  (15:35) Why the voice gets louder during sober October and early changes  (16:23) New neuro pathways and replacing alcohol with different behaviors  (17:52) Naming the voice and spotting its tactics  (18:45) Delaying the craving long enough for inspiration to return  (19:13) Checking the real need: water, protein, calm, or a nervous system reset  (20:10) Why the craving is a reflex, not capital-T truth  (21:07) Alcohol can’t keep its promises forever  (22:03) Alcohol numbs the bad and the good  (22:32) Closing reminder: you are worthy, enough, and worth it Notable quotes “Who says that that is the truth?” “We have convinced ourselves that that voice is correct because we’ve gathered that evidence.” “You are more than the sum of the voices that are trying to convince you to drink alcohol.” Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Summary:  What if aging wasn’t something we needed to fight, fix, or fear? In this episode of The Zero Proof Life Podcast, Carolyn takes a different look at aging—especially for women in midlife and beyond. This isn’t about chasing youth or trying to turn back the clock. It’s about embracing the wisdom, confidence, freedom, and perspective that can come with getting older while becoming more intentional about the things that may be working against our health along the way. And one of those things may be alcohol. As our bodies change with age, so does the way we respond to alcohol. Carolyn explores why alcohol can begin to hit differently as we get older, from changes in body composition and hydration to sleep, skin, muscle, balance, brain health, and overall well-being. The conversation also gets into something much bigger than appearance. While it’s fair to wonder, Could alcohol be making me look older?, healthy aging is about far more than our skin. Preserving muscle, strength, mobility, sleep, cognitive health, and independence matters deeply as we move through midlife and into the decades ahead. Carolyn also challenges some of the cultural messages women receive about aging. We’re often encouraged to resist every wrinkle and sign of getting older while simultaneously being sold alcohol as a reward, a stress reliever, a way to socialize, or even part of “self-care.” Maybe it’s worth getting curious about that contradiction. This episode isn’t about fearing age or alcohol. It’s an invitation to become more conscious about what we want the next chapter of our lives to feel like—and whether our current habits are helping us get there. Because aging isn't only a story about what we lose. It can also be a story about what we gain and who we are becoming Keywords:  aging, alcohol, health, women, wellness, skin, sleep, muscle, brain, aging gracefully Key Topics:   Impact of alcohol on aging Changes in women's bodies with age The importance of muscle and strength Sleep and hydration in aging Mental clarity and brain health Reframing aging as a story of becoming Takeaways:   Alcohol becomes more concentrated in the body with age, affecting balance and coordination.Women generally have less body water, making alcohol's effects more pronounced.Alcohol can contribute to premature skin aging and dehydration.Prioritizing muscle building is more important than chasing youthful skin.Healthy aging involves embracing change and focusing on strength and well-being.Sound Bites "Could alcohol be making me look and feel older?""Healthy aging is about health span, not just lifespan.""Aging is a story of becoming, not just loss."Chapters 00:00 Introduction: Aging is Not a Problem to Solve 01:54 The Impact of Menopause and Body Changes 03:47 Does Alcohol Make You Look Older? 06:10 Sleep, Rest, and Alcohol 08:07 Muscle, Strength, and Independence 10:09 Health Risks and Cancer Concerns 12:02 The Cultural Messages About Aging and Alcohol 14:00 Gains of Aging: Wisdom, Confidence, and Perspective 15:55 Making Conscious Choices About Alcohol 17:58 Final Thoughts: Aging with Intention and Curiosity Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Keywords alcohol, immune system, gut health, respiratory health, recovery, health awareness, wellness, flu season, alcohol effects, health podcast Summary In this episode of the Zero Proof Life Podcast, Brandi Babb discusses the significant impact of alcohol on the immune system, particularly as we enter flu season. She highlights how alcohol affects various bodily systems, including the gastrointestinal and respiratory systems, and emphasizes the importance of understanding these effects to maintain health and wellness. Brandi shares her personal journey of quitting alcohol and how it has positively influenced her immune response and overall health. Takeaways Alcohol impacts the immune system in various ways. It disrupts the gut microbiome, affecting overall health. Alcohol weakens barriers in the body, making us more susceptible to illness. The respiratory system is negatively impacted by alcohol consumption. Alcohol can impair recovery from physical trauma and illness. Maintaining a healthy lifestyle supports immune function. Quitting alcohol can lead to fewer illnesses over time. Awareness of alcohol's effects is crucial for health. Good nutrition and hydration strengthen the immune system. Personal experiences highlight the importance of health choices. Chapters 00:00 Introduction to Alcohol and Immune System 00:47 Understanding Alcohol's Impact on Gut Health 04:06 Alcohol's Effects on the Respiratory System 05:53 The Broader Implications of Alcohol on Recovery and Immunity Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Summary Rebecca Snider explores the complex relationship between identity and alcohol, emphasizing how understanding and shifting our self-perception can lead to healthier habits. She shares personal insights and practical strategies for those questioning their alcohol use and seeking lasting change. Keywords alcohol, identity, behavior change, habits, self-awareness, Atomic Habits, mindset, personal growth, sobriety, self-compassion Key  topics The role of identity in alcohol use How behaviors vote for our self-perception The importance of systems and habits in change Reframing negative self-talk into learning opportunities The significance of curiosity, compassion, and intention in change Sound bites "Every action is a vote for who you believe you are" "Change is removing an old identity and creating new systems" "Be curious enough to ask, compassionate enough to stay, and intentional enough to change" Chapters 00:00 Introduction: Questioning Your Relationship with Alcohol 01:58 James Clear's Atomic Habits and Identity 02:54 Shifting from Drinking to Not Drinking 03:51 Behaviors as Votes for Identity 05:13 The Gap Between Knowing and Being 06:08 Exploring Social Identity and Beliefs 07:08 Creating Systems to Support Change 08:04 The Role of Systems and Habits in Behavior Change 09:00 Moving from Outcome to Identity Focus 09:58 Reframing Negative Self-Talk 10:50 The Power of Self-Compassion and Curiosity 11:45 Gathering Data and Being Intentional 13:07 Visualizing the Future Self 14:06 The Process of Lasting Change 15:05 Asking the Right Questions 15:59 The Impact of Alcohol as a Friend 16:55 Change Happens in a Moment 17:49 Using Curiosity, Compassion, and Intention 18:47 Applying These Principles Beyond Alcohol 19:46 Final Thoughts and Community Invitation Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Embracing a 30-Day Alcohol-Free Journey with The Zero Proof Life Discover why taking a supported, intentional 30-day break from alcohol can be transformative for women. This episode explores the science behind alcohol's effects on women, the healing potential of abstinence, and the empowering community that helps women reconnect with themselves. Whether you're curious about reducing alcohol or seeking deeper self-awareness, this episode offers insights and encouragement. Key Topics The importance of a supported 30-day alcohol-free challenge for womenHow alcohol impacts women's bodies differently, especially during menopauseThe brain's neuroplasticity and how habits around alcohol can changePhysical and mental health benefits experienced within just 30 daysEmotional and spiritual transformations from a month without alcoholThe role of community and education in achieving lasting changeCommon triggers and how understanding them can help in reducing alcohol consumptionCelebrating the "gains" of sobriety like confidence, peace, and deeper relationshipsThe significance of curiosity and self-compassion over perfectionTimestamps: 00:00 - Why every woman deserves a 30-day supportive alcohol-free experience  00:40 - The purpose and power behind the Zero Proof Life 30-day challenge  01:11 - How alcohol affects the body’s healing process  02:08 - Key physical changes women can notice in 30 days, like sleep and mood improvements  02:38 - Unique ways women process alcohol differently, especially during menopause  03:08 - The science of alcohol’s impact on women’s brains and hormones  04:08 - Neuroplasticity and how habits around alcohol can be rewired  05:07 - The mental freedom from reducing alcohol and what it really feels like  05:39 - Life enhancements women experience after 30 days of sobriety  06:09 - Rebuilding trust and listening to internal intuition  06:39 - The power of connection and community in lasting change  07:09 - What the challenge includes: education, reflection, community support  07:44 - Redefining what gains are possible when stepping away from alcohol  08:14 - Self-discovery through a 30-day break and learning healthier stress relief tactics  08:45 - Encouragement to approach sobriety with curiosity, not perfection  09:20 - Join upcoming challenges and start your own journey of discovery  09:50 - Closing thoughts: Are you ready to explore what 30 days can reveal? Join us for the Zero Proof Life 30-Day Alcohol Free Challenge in September:  https://www.thezeroprooflife.com/pages/challenge Resources & Links: TheZeroProoflife.com - Find out about upcoming challenges and coaching programsDeep Learning About Neuroplasticity - Learn how habits change in the brainConnect with Carolyn Bennett: Instagram:   https://www.instagram.com/carolyn.sober.sacred.roots/Facebook:  https://www.facebook.com/CarolynBennett2.0/Website:  https://www.sipsofserenity.com/Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Summary In this episode of the Zero Proof Life Podcast, Brandi Babb discusses the challenges and opportunities of navigating social events during the summer while being alcohol-free. She shares personal experiences and insights from her coaching practice, emphasizing the importance of understanding one's motivations for attending events, visualizing success, and employing practical tools to manage cravings. Brandi encourages listeners to embrace new experiences without alcohol and highlights the value of community support in this journey. Takeaways Being alcohol-free in social situations can be challenging but rewarding. Understanding your motivations for attending events is crucial. Visualizing your experience can help reduce anxiety. Cravings are temporary and can be managed effectively. It's important to have tangible tools ready for social events. You are not alone; many people choose not to drink. Finding commonality with others can ease social pressure. The experience is more important than the beverage in your hand. Don't shy away from unfamiliar experiences; practice makes perfect. Community support is vital in the journey to living alcohol-free. Chapters 00:00 Navigating Summer Social Events Alcohol-Free 03:11 Understanding Your Motivations for Attending Events 06:03 Visualizing Success in Alcohol-Free Experiences 08:50 Practical Tools for Managing Cravings 12:04 Building Confidence in Social Settings 14:54 Embracing New Experiences Without Alcohol 18:01 Finding Support and Community in Your Journey Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Summary: In this episode, Coach Becca emphasizes the importance of celebrating small wins on the journey to alcohol-free living and personal development. She shares practical ways to recognize and honor progress, building confidence and momentum along the way. Key topics: The importance of celebrating wins in sobriety and personal growthHow small wins contribute to confidence and momentumPractical ways to celebrate milestones and achievementsThe role of positive reinforcement in rewiring the brainOvercoming the victim mindset through celebrationThe significance of self-worth and self-love in recoveryTakeaways Celebrating wins helps build confidence and momentum.Small wins add up to big changes over time.Recognizing and celebrating progress prevents victim mindset.Every win, big or small, is worth celebrating.Self-worth is reinforced through acknowledgment of achievements.Sound Bites "Small wins stacked will help us recognize bigger pictures.""Getting through a craving is a huge win.""You are enough simply because you are."Chapters 00:00 The Importance of Celebrating Wins 10:47 Recognizing and Celebrating Small Wins 14:06 Building Confidence Through Celebration Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Summary:  You quit drinking, so why don't you feel amazing every single day? If you've ever wondered why you're still having hard days, low-motivation days, anxious days, or emotional days—even after removing alcohol—you are not doing sobriety wrong. The truth is that becoming alcohol-free doesn't exempt us from being human. We still experience stress, grief, loneliness, hormonal shifts, overwhelm, and seasons of low energy. The difference is that we no longer have to numb our way through them. In this episode, Coach Carolyn shares the gentle "microshifts" that have become anchors in her own alcohol-free life and the daily practices that help support her nervous system, raise her vibration, and keep her connected to herself, her faith, and what matters most. If you've been feeling discouraged because sobriety isn't all sunshine and roses right now, this episode is your reminder that hard days happen—and that tiny acts of self-care can make all the difference. In This Episode, We Discuss: ✨ Why alcohol-free life doesn't guarantee constant happiness ✨ The difference between emotional sobriety and simply not drinking ✨ Why hard days are often nervous system days ✨ How alcohol promises relief but often postpones healing ✨ The power of asking, "What do I need right now?" ✨ Tiny practices that help us care for ourselves instead of abandoning ourselves Carolyn's Favorite Microshifts: ☀️ Morning sunlight in your eyes to support mood and circadian rhythm 💧 Hydrating first thing in the morning with warm lemon water 🚶‍♀️ Gentle movement and exercise 📝 Gratitude journaling focused on the last 24 hours 📖 Devotional reading and connecting with God 🙏 Prayer and meditation ❤️ Tapping (EFT) for stress and overwhelm 🧘‍♀️ Yoga and breathwork 🐦 Spending time in nature and listening to birdsong A Few Reminders from This Episode: Feelings are not emergencies.You don't need to feel amazing every day to be healing.Hard days don't mean you're failing.Tiny shifts create meaningful change.Peace isn't the absence of hard feelings—it's learning to walk through them differently.Favorite Quote from This Episode: "I don't need to feel amazing today. I simply need to care for myself well enough that I don't abandon myself today." Connect With Us: Instagram: @thezeroprooflife Instagram: @carolyn.sober.sacred.roots/ Website: https://www.thezeroprooflife.com/ If this episode encouraged you, please share it with a friend, leave a review, and subscribe so you never miss an episode. Remember, friend: Step into the sunlight. Drink the water. Listen to the birds. Say the prayer. Tiny shifts may seem small…until they change everything. Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

Summary Brandi Babb shares her personal journey through grief, exploring how alcohol impacts the grieving process and the importance of authentic emotional processing. This episode offers insights into healing, the role of sobriety, and how to navigate loss with presence and compassion. Keywords grief, sobriety, emotional processing, loss, alcohol, healing, mental health, personal growth  Key  Topics The role of alcohol in managing grief Recognizing and processing emotions The importance of presence and witnessing in grief Differences in grieving with and without alcohol Healing and growth through emotional awareness Takeaways Alcohol temporarily numbs pain but hinders emotional processing True healing involves recognizing and allowing emotions to move through us Sobriety creates space for genuine grief and growth Walking into darkness is necessary to find the light of healing Being fully present in grief expands the capacity for love and joy Chapters 00:00 Introduction and Personal Context of Grief 00:33 Experiencing Grief with and without Alcohol 01:33 The Need for Witnessing Grief 02:02 Continuing to Repair in Grief 02:32 Alcohol as a Management Tool in Grief 03:27 The Impact of Alcohol on Emotional Processing 04:22 Expanding Capacity for Emotions Through Grief 05:41 Recognizing and Moving Emotions in the Body 06:32 The Shift After Quitting Drinking 07:15 The Dangers of Drinking Through Grief 08:10 Walking into Darkness to Find Light 09:27 Societal Pressures to Rush Through Grief 10:47 Examples of Grief Management in Media and Memoirs 11:46 Different Experiences in Grief Groups 13:06 How Sobriety Enhances Grief Processing 14:24 Working with Therapists and Somatic Work 15:42 Finding Joy and Awe in Grief 16:38 Enlarging the Soul Through Sorrow 17:06 Living Fully by Embracing Pain and Love Resources The Zero Proof Life Podcast - https://zeroprooflife.com A Grace Disguised by: Jerry Sittser https://www.amazon.com/Grace-Disguised-Soul-Grows-through/dp/0310258952 Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

What happens when alcohol slowly disconnects you from yourself… and from God? In this heartfelt episode of The Zero Proof Life Podcast, Becca sits down with Carolyn Bennett — co-founder of The Zero Proof Life, certified This Naked Mind Coach, Ecotherapy Practitioner, and creator of the Sips of Serenity devotional — for a deeply honest conversation about faith, healing, identity, and what it means to truly “thaw out” emotionally after alcohol. Carolyn shares her personal story of feeling spiritually disconnected during her drinking years, how fear and shame fueled her relationship with alcohol, and how reconnecting with God, nature, and her body became an essential part of her healing journey. Together, they explore: How alcohol disconnects women spiritually, emotionally, and physicallyWhy so many women feel “numbed out” or detached from themselvesThe concept of “thawing out” emotionally in alcohol-free livingLearning to sit with discomfort instead of escaping itThe connection between faith, nervous system healing, and recoveryNature, intuition, and hearing the “still small voice” againShame, self-worth, and remembering that you are not brokenCarolyn’s inspiration behind her devotional Sips of SerenityHow science and scripture beautifully complement one another in healingMorning routines, gratitude, and simple practices that bring life back into livingThis episode is especially meaningful for women who feel stuck between knowing alcohol no longer serves them… but still longing for peace, purpose, and connection. A Few Favorite Quotes from This Episode: “Alcohol didn’t just numb my anxiety. It numbed my joy, my peace, and my connection to myself.” “I felt like I was taking sips of chaos — when what I truly wanted was serenity.” “You are not broken. You introduced a flawed substance into your life.” “Even when I was running from God… He was still holding me.”Resources & Links: 🌿 Download Carolyn’s FREE Sips of Serenity Devotional https://winter-hall-28614.myflodesk.com/30daydevo  Also available through Carolyn’s Instagram and Facebook: @carolynbennett2.0  🌿 Learn More About The Zero Proof Life: https://www.thezeroprooflife.com/ 🌿 Follow The Zero Proof Life: Instagram & Facebook: @thezeroprooflife About Carolyn Bennett Carolyn Bennett is a certified This Naked Mind Coach, Ecotherapy Practitioner, speaker, and co-founder of The Zero Proof Life. She is passionate about helping women explore alcohol-free living through compassion, faith, and connection to nature. Her devotional Sips of Serenity was created to help women feel less alone and more spiritually anchored on their alcohol-free journey. If this episode encouraged you, please share it with someone who may need it and leave us a review. Your support helps more women discover freedom, healing, and hope. Until next time — stay curious, stay kind, and keep choosing The Zero Proof Life. Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

In this episode, Suzette Bray, a licensed marriage and family therapist, discusses the fundamentals of Dialectical Behavior Therapy (DBT) and its practical applications for emotional regulation, distress tolerance, and managing intense feelings—especially relevant for those navigating alcohol-free living. keywords DBT, emotional regulation, distress tolerance, mental health, alcohol-free, coping skills, workbook, therapy, mindfulness, emotional intelligence key topics Introduction to DBT and its originsCore skills of DBT: mindfulness, distress tolerance, emotional regulation, interpersonal effectivenessPractical tools like the STOP skill and mammalian dive reflexDBT in schools and community settingsThe connection between trauma, mental health, and alcohol usetakeaways DBT was initially developed for chronically suicidal and self-harming individuals but is broadly useful for emotional regulation.Skills like the STOP technique and mammalian dive reflex can be practiced anywhere to manage high distress.Teaching DBT skills in schools helps normalize emotional health and provides early intervention.Alcohol often masks underlying emotional issues; addressing these with DBT can lead to lasting change.Consistent practice of coping skills is essential for them to become natural responses in high-stress moments.guest:  Suzette Bray https://www.suzettebray.com/ Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

In this episode of The Zero Proof Life, hosts Karla Adkins and Lorna Wilson are back in the Limiting Belief Lab to break down one of the most common beliefs tied to alcohol use: "I deserve a drink." Whether it shows up after a hard day, a big win, or a nerve-wracking moment, this belief is deeply woven into our culture — and in this episode, Karla and Lorna walk you through their four-step process to examine it, challenge it, and transform it. In this episode you'll hear: Why "I deserve a drink" actually comes from a beautiful, healthy impulse — and how our thinking around it gets twistedThe Backpack — the cultural, family, and social messages we've absorbed about drinking as a rewardThe Hard Drive — how our subconscious mind files these experiences and drives automatic behavior without fact-checkingReal, personal stories from Karla and Lorna about what it actually cost them when they acted on this beliefWhat your wiser self already knows — and how to start building new, truly restorative ways to celebrate and decompressThe Four Steps of the Limiting Belief Lab: Name it — Write it down and single it outWhere did it come from? — Explore your backpack (external messages) and your hard drive (subconscious patterns)What is it costing you? — Fact-check the belief against your real experienceWhat does your wiser self know? — Discover what genuinely fills your cup and restores you Show Notes Recap — The Four Steps: Step 1 — Name It: Write down the belief. "I deserve a drink." Naming it and isolating it is the first step to examining it. Step 2 — Where Did It Come From? The Backpack: Think about what you absorbed growing up — from family, TV, workplace culture, happy hours. These messages were loaded into your backpack before you ever made a choice about drinking.The Hard Drive: Your subconscious mind files sequences — work hard → drink — without fact-checking them. These become automatic responses. The good news: science shows you can create new neural pathways.Step 3 — What Is It Costing You? Write down specific examples from your own life. How did using alcohol as a reward actually make you feel? Did it deliver on its promise — or did it rob you of sleep, clarity, memory, or your sense of accomplishment? Step 4 — What Does Your Wiser Self Know? What does she say? What does truly restoring yourself actually look like? What fills your cup, helps you wake up feeling proud, and sets you up for the next challenge? Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

What if just three words could shift everything about how you experience your alcohol-free life? In this episode, Karla Adkins shares the simple but powerful phrase that transformed her mindset and confidence on her alcohol-free journey: I don't drink. Karla takes us back to an early moment in her sobriety — a turbulent solo flight where she had to decide how to respond when a fellow passenger offered to order her a drink. What happened next was small, but the impact was anything but. In this episode, Karla breaks down: Why saying "I can't drink" or "I wish I could, but I can't" keeps you stuck in a mindset of deprivation and invites unwanted questionsHow shifting to "I don't drink" reclaims your power and reflects who you truly areWhy your language around alcohol matters more than you thinkA simple challenge to try for yourself the next time someone offers you a drinkWhether you're brand new to the alcohol-free life or years into your journey, this episode is a great reminder that the words we use shape the way we feel — and sometimes, three little words really can make all the difference. Episode Keywords: alcohol-free, sober curious, sobriety, mindset, language, confidence, anxiety, alcohol-free lifestyle, zero proof Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

This episode kicks off a brand new series called The Limiting Belief Lab — a deep dive into the beliefs that keep people stuck in their relationship with alcohol. Karla and Lorna explore how our beliefs around drinking are often the biggest barrier to finding freedom, and introduce a four-step framework for dismantling them. Today's Belief Under the Microscope: "I will lose my friends if I stop drinking." The 4-Step Limiting Belief Lab Process Step 1 — Name It Identify and plainly state the belief that's coming up for you. There's no shame in it — the fear of losing friends is a deeply human response rooted in our need for connection and belonging. Step 2 — Where Did It Come From? This is the meat of the process, broken into two parts: The Backpack — Social conditioning we carry from childhood onward. Alcohol is romanticized everywhere — in advertising, at weddings, on girls' weekends — and becomes fused in our minds with joy, celebration, and togetherness.The Hard Drive — Your subconscious mind. Biologically, humans are tribal beings. Belonging meant survival. So the fear of being "cast out of the tribe" is a very real, hardwired threat response — not a character flaw.Step 3 — What Is It Costing You? Get honest about what drinking really looks like — not the romanticized version, but the reality. The next-morning shame, the panic about what you said, the relationships strained. This is where your brain begins to update its story. Step 4 — What Does Your Wiser Self Know? Your inner mentor knows that good friendships survive change. Some friendships deepen without alcohol. Some that fade were held together only by drinking — and that's okay too. Your wiser self also knows: you may be blocking yourself from meeting people who are an even better fit for who you're becoming. Key Takeaways Your fear of losing friends is valid and human — you are not alone in itAlcohol doesn't deserve credit for genuine connection — your people show up for youNeural pathways can actually change when you consistently tell yourself the truthSome friendships are for a season, and that's part of growthResources & Links Guest: Lorna Wilson https://www.lornawilsoncoaching.com https://www.thezeroprooflife.com/products/zpl-monthly-subscriptionFollow ZPL: https://www.instagram.com/thezeroprooflife/  Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.

What if the symptoms you’ve been ignoring… are actually messages? In this powerful conversation, Carolyn sits down with holistic nutritionist and founder of The Nutrition Steward, Sarah Steward, to explore what it looks like to stop overriding your body—and start listening instead. After years of being misdiagnosed and dismissed by the healthcare system, Sarah made the decision to take her health into her own hands. Through a holistic approach, she was able to finally understand and manage symptoms that had gone unresolved for years. Together, they unpack the connection between emotional health, physical symptoms, and alcohol-free living, and how sobriety can become a powerful step toward clarity, healing, and self-trust. If you’ve ever felt overwhelmed, unheard, or disconnected from your body—this conversation will meet you there. What You’ll Learn “Your body is trying to tell you something—don’t ignore it.”   Healing begins when you stop outsourcing your authority   Emotional and physical health are deeply connected   Sobriety creates space for clarity, healing, and alignment   There is always a chance to begin again Chapters 09:51 The Impact of Sobriety on Health 14:55 Understanding Alcohol's Role in Wellness 22:55 Empathy, Sensitivity, and Healing 30:15 Emotional Intelligence and Health 36:00 Navigating Overwhelm and Intuition 44:29 Resources for Support and Growth 🔗 Resources Sarah's contact information:   Website: www.nutritionsteward.com Instagram: @thenutritionsteward Facebook:  https://www.facebook.com/charlotteholisticnutrition The Gentle Detox Program with Sarah:  https://www.nutritionsteward.com/detox 🌿 Reflection Questions from Sarah  What role does this substance currently play in my life?  In what situations is the urge the strongest?  What emotions or patterns tend to precede use?  What am I hoping to feel more of? Less of?  How does my body feel the next day?  Does this align with my long-term health goals?  If I believe I’m not dependent, what would a short break reveal?  Is my body benefiting from this—or adapting to it? Follow ZPL:  https://www.instagram.com/thezeroprooflife/ https://www.thezeroprooflife.com/products/zpl-monthly-subscription Follow the coaches: Brandi Babb – @brandi.babb (https://www.instagram.com/brandi.babb/)  Carolyn Bennett – @thesoberempath (https://www.instagram.com/carolynbennett2.0/) Becca Snider – @becsnider (https://www.instagram.com/becsnider/) If this conversation resonated with you, please follow the show and leave a review so more people can discover The Zero Proof Life. These conversations are for informational purposes only and not medical or mental health advice.