In this episode of I Quit Wine, I’m talking about something I see so often in women who stop drinking: the “sugar monster.” You give up the wine, but suddenly you’re reaching for chocolate, biscuits, bread or anything else that gives you that quick hit of comfort. And there’s a reason this can happen. When alcohol has been your go-to way of changing how you feel, removing it can leave you looking for something else to fill that emotional gap. Sugar, processed foods, scrolling, Netflix, exercise — even constantly reaching for AI — can become new ways of distracting, soothing or stimulating ourselves. For me, this is where emotional sobriety comes in. And that takes more than information. I can give you all the information in the world about alcohol, sugar, dopamine, food and habits — but information alone doesn’t create change. Implementation does. One of the biggest mistakes I see is trying to change everything at once. In the early days of sobriety, particularly those first 30 days, my priority is simple: don’t drink. That’s it. Eat properly. Get enough protein and healthy fats. Have nutritious snacks available. If fruit helps satisfy the sweet cravings, have the fruit. I don’t believe you need to be perfect with your food while you’re learning to live without alcohol. Then, once you’ve got some solid sober time behind you — around 90 days is a useful point to reassess — you can start looking at the other things that may be keeping you stuck, including sugar and highly processed foods. This is one of the questions I come back to again and again. Sometimes I think I’m hungry for food when what I’m actually hungry for is connection, purpose, rest, fun, reassurance or something meaningful to look forward to. That’s where journaling can be incredibly useful. Instead of automatically reaching for food, pause and ask: What am I really hungry for right now? The answer can tell you a lot. Emotional sobriety isn’t about making life complicated. Walking every day. Getting morning sunlight. Prioritising good sleep. Eating nourishing food. Creating connection. Paying attention to what you’re feeling rather than immediately trying to escape it. These simple things can make a huge difference. And if you’re struggling, please don’t feel that you have to do this alone. Having support, accountability and someone to help you actually implement the changes can be transformational. There’s a hard that comes with drinking — and, for me, that hard never gave anything back. Then there’s the hard of becoming sober and learning to manage your emotions, your habits and your life differently. So if you’ve stopped drinking and now you’re battling sugar cravings, weight gain or a whole new collection of compulsive habits, don’t assume you’ve failed. You may simply have reached the next stage of the journey. And that’s where the real work — and the real freedom — can begin. If you’re a woman in your 40s, 50s or 60s who knows you’re drinking more than you want to but doesn’t necessarily identify as “dependent,” I’d love to help. You can get in touch with me at iqwsarah@gmail.com or book a complimentary call here: https://tidycal.com/sarahleather/iqwconnect In this episode, I talk about: Why sugar cravings can increase after giving up alcoholThe idea of transferring addictive or compulsive behavioursWhy weight loss isn’t necessarily automatic after sobrietyHow ADHD and perimenopause/menopause can add another layerWhat I mean by emotional sobrietyWhy the first 30 days should be about not drinkingWhen and how to start looking at sugar and processed foodsEmotional eating and asking what you’re really hungry forJournaling and identifying unmet emotional needsThe importance of sleep, movement and morning sunlightWhy information isn’t enough — implementation is keyWhy support can make such a differenceAnd why sometimes you simply have to choose your hardSo what’s actually going on? Speak soon: https://tidycal.com/sarahleather/iqwconnect
