No Alcohol Needed: The Podcast

Julie Miller & Steve Knapp
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Hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life. No Alcohol Needed (formerly Through the Glass Recovery) is a podcast for anyone who is considering or has chosen an alcohol-free life and wanting more from life than just “not drinking.” Hosted by Julie Miller and Steve Knapp, certified alcohol-free life coaches, the show features honest, thoughtful conversations about the inner work that actually makes life feel better. Together, they explore topics like shame, anxiety, difficult relationships, emotional regulation, identity, and the patterns that  keep people stuck in a life that feels empty. These are conversations about building emotional skills, self-trust, and a life that feels meaningful and fulfilling without alcohol. Whether you are sober-curious, newly alcohol-free, or years into sobriety and still asking “now what?”, this sobriety podcast offers honest conversation and real life lessons learned, mixed with expert insights and perspective shifts to help you move beyond coping and toward thriving in a life that feels genuinely good. How to be happy. No alcohol needed. -- Find all of our free resources at https://noalcoholneeded.net --- Julie Miller is the founder of Create a Life So Full, a coaching practice focused on emotional resilience and living alcohol-free. Learn more at https://createalifesofull.com Steve Knapp is a sobriety and men's mental health advocate. Get to know him at https://www.facebook.com/steve.knapp.39

  1. 5D AGO

    180 | Are Social Media and AI Destroying Personal Connection?

    Social media affects mental health more than most of us realize. And now that AI-generated content is everywhere, it’s becoming harder to tell what’s real, what’s performative, and what’s draining us. In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Robbie Pike and Kristyna Holler for a candid conversation about loneliness, doom scrolling, AI content, and what real connection actually looks like in an alcohol-free life. If you’ve ever: Scrolled for “just a few minutes” and felt worse after Compared yourself to someone online and felt inadequate Gotten angry in a comment section Felt strangely lonely after spending hours on social media Wondered whether AI is changing how we relate to each other This conversation is for you. We talk about how social media affects mental health, how AI is reshaping authenticity online, and why so many people feel more disconnected than ever - even while constantly “connected.” And most importantly, we talk about how to protect real human connection in a world that keeps pushing us toward screens. Whether you’re sober, sober-curious, or simply trying to build a healthier emotional life, this episode will challenge how you think about social media and connection. At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life. We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from. --- Learn more about the podcast and the work we do: https://noalcoholneeded.net --- Meet our guests: https://noalcoholneeded.net/meet-the-voices/

    54 min

  2. FEB 9

    179 | Personal Growth In Relationships: How Healthy Love Supports an Alcohol Free Life

    You can be doing everything “right” in your relationships - showing up, being agreeable, staying committed - and still feel deeply lonely. In this episode of No Alcohol Needed, hosts Julie Miller and Steve Knapp are joined by Mike Coyne and Christen Miller for an honest conversation about why relationships often feel empty even after you’ve stopped drinking and started working on yourself. This isn’t a conversation about fixing your partner or trying harder. It’s about the patterns many of us learned early on - performing, people-pleasing, staying quiet, avoiding conflict -  and how those habits quietly block real connection. Together, they explore: Why effort doesn’t automatically create intimacy How performative relationships keep us feeling unseen The difference between being partnered and being connected Why vulnerability feels so risky - and why it matters How healthier relationships support emotional stability and happiness This episode is for anyone who is emotionally aware, doing the work, and still wondering, “Is this really as good as it gets?” --- If this conversation resonates and you’re feeling stuck in “emotionally aware but still lonely,” you’re not alone. You can explore more episodes and resources here: https://noalcoholneeded.net

    1h 14m

  3. FEB 2

    178 | How To Handle Stress Without Alcohol

    Stress doesn’t go away just because you stop drinking - or just because you do the ‘self care’ stuff that someone told you to do. In this episode of No Alcohol Needed, we talk about how to handle stress without alcohol in a way that actually works in real life. Not bubble baths. Not pretending everything is fine. Not dumping positive thinking on top of real stress and hoping it goes away. Self-care - the kind that works - helps regulate your nervous system, build self-trust, and move through overwhelm instead wishing you could numb out. Julie Miller and Steve Knapp are joined by Janice Dowd and Amber Fenner for an honest conversation about: Why stress feels so overwhelming Why self-care often “doesn’t work” How stress shows up physically and emotionally What real self-care looks like in daily life and in crisis How learning to handle stress builds confidence and self-trust This episode is for anyone who feels overwhelmed, emotionally exhausted, or tired of relying on alcohol or other numbing habits to cope.   If you’re new here… At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life. We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from. Learn more about the podcast and the work we do: https://noalcoholneeded.net ----- Want support beyond the podcast? Free weekly group sessions on Zoom Real conversations that go beyond the alcohol https://noalcoholneeded.net/meeting-faqs/ Ready for deeper support? Private coaching to guide you toward the joy and purpose you’re looking for. https://noalcoholneeded.net/recovery-coaching/ Explore more Julie’s writing on sober living and emotional growth: https://createalifesofull.com Browse the full library of podcast episodes: https://noalcoholneeded.net/category/blog/

    1h 6m

  4. JAN 26

    177 | People Pleasing Is Exhausting: How to Stop Living for Everyone Else

    People pleasing doesn’t usually feel like a problem at first. It feels like being helpful, generous, and kind. Being easy to be around. Being the one who keeps everything running smoothly. But over time, it can lead to anxiety, resentment, burnout, and a loss of self. In this episode of No Alcohol Needed, Julie Miller, Steve Knapp, Mike Coyne, and Amber Fenner unpack how people pleasing actually works, why so many people don’t recognize it in themselves, and what starts to change when you stop organizing your life around other people’s emotions. This conversation is especially relatable for people who’ve started questioning their relationship with alcohol, but it’s not limited to that. Anyone who feels responsible for keeping everyone else comfortable will recognize themselves here. What you’ll hear in this episode: How people pleasing often starts as a survival skill Why it creates anxiety, resentment, and emotional exhaustion The connection between people pleasing, perfectionism, and over-apologizing Why saying no can feel so threatening What changes when you stop living for approval How relationships shift when you begin choosing yourself If you’re new here… At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life. We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from. Learn more about the podcast and the work we do: https://noalcoholneeded.net   --CHECK OUT OUR OTHER RESOURCES-- Free weekly gathering on Zoom Real conversations about more than just not drinking. https://noalcoholneeded.net/meeting-faqs/ Private sobriety & emotional wellness coaching Personalized support to help you redesign life without alcohol. https://noalcoholneeded.net/recovery-coaching/ Julie’s writing on sober living and emotional growth: https://createalifesofull.com

    1 hr

  5. JAN 19

    176 | Overcoming Victim Mentality When Life Has Truly Been Hard

    In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Christen Miller and Sean Rollinson for a candid, emotionally honest conversation about overcoming victim mentality and what it really means to take responsibility for your thoughts, emotions, and reactions - without blaming yourself or denying real pain. This is not a surface-level discussion. The group digs into why victim mentality can feel protective, how blame and shame quietly keep people stuck, and why taking responsibility often feels unfair at first - especially if you’ve actually been hurt. This episode will challenge the way you think about control, self-worth, and emotional freedom, and it will show you how to take your power back.  In this episode, we talk about: What overcoming victim mentality really looks like in daily life Why radical responsibility can feel confronting — and why it matters The difference between being harmed and staying stuck How blame and shame fuel emotional distress and addiction Why anger often hurts us more than the person we’re angry at How thoughts shape emotions and drive behavior The connection between responsibility, confidence, and self-esteem What emotional regulation actually looks like without numbing Small, practical ways to start taking responsibility this week Connect with today’s guests: https://noalcoholneeded.net/meet-the-voices/   –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign a life without alcohol - with support. https://noalcoholneeded.net/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://noalcoholneeded.net/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com FULL LIBRARY OF PODCAST EPISODES Explore every No Alcohol Needed conversation.   https://noalcoholneeded.net/category/blog/

    59 min

  6. JAN 12

    175 | Facing the Dark Side: Understanding Shame, Triggers, and Shadow Work

    Most of us have parts of ourselves we don’t like to look at. The reactions we regret. The thoughts we don’t say out loud. The behaviors driven by shame, fear, or old coping patterns. In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Robbie Pike and Matt Shambo for an honest conversation about what it really means to face the “dark side” or shadow self, and why learning to integrate those parts of ourselves is essential for emotional growth. They’re not trying to make the shadow disappear. They’re talking about understanding where these behaviors came from, recognizing how they once protected you, and learning how compassion makes real change possible. Together, they explore: What people mean when they talk about shadow work How shame quietly drives many unhealthy reactions Why awareness without compassion can lead to self-punishment How to recognize shadow behaviors in real time The connection between recovery work and emotional healing Why integration leads to freedom, not self-rejection If you’ve ever felt stuck repeating patterns you don’t fully understand, or ashamed of parts of yourself you wish you could change, this conversation offers perspective, reassurance, and a path forward. — Connect with today’s guests: https://noalcoholneeded.net/meet-the-voices/   –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign a life without alcohol - with support. https://noalcoholneeded.net/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://noalcoholneeded.net/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com   FULL LIBRARY OF PODCAST EPISODES Explore every No Alcohol Needed conversation.   https://noalcoholneeded.net/category/blog/

    52 min

  7. JAN 5

    174 | Healthy Habits for Mental Health That Actually Stick

    Why routines matter more than motivation in January January is often when motivation fades and real life settles back in. In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Janice Dowd and Kristyna Holler for a grounded, honest conversation about healthy habits for mental health, consistency, and routines that actually support emotional wellness. This episode is not about perfection, productivity, or rigid morning routines. It’s about the small, repeatable habits that help regulate the nervous system, protect mental health, and create stability during difficult seasons of life. While alcohol isn’t the focus of the conversation, the episode reflects an alcohol-free lens, exploring how routines become especially important when alcohol is no longer used to cope, unwind, or transition through the day. In this episode, you’ll hear: Why disrupted routines are strongly linked to increased anxiety and depression How habits support emotional regulation when motivation is low Morning routines that help calm the nervous system rather than overwhelm it Why consistency matters more than willpower How to use “half habits” and micro-steps when time or energy is limited The role of self-compassion in building sustainable habits How boundaries and saying no protect your routines How habits and routines can carry you through grief, stress, and dark seasons Practical ways to interrupt negative self-talk and build emotional resilience This episode is for anyone who: struggles to stay consistent with healthy habits feels overwhelmed by traditional self-improvement advice is focused on mental health and emotional wellness is living alcohol-free or beginning to question their relationship with alcohol wants routines that support real life, not ideal life Whether you’re sober, sober-curious, or simply looking for habits that help you feel more grounded, this conversation offers perspective, reassurance, and practical tools you can use right away. Resources mentioned: Why Has Nobody Told Me This Before? by Dr. Julie Smith Connect with today’s guests: https://noalcoholneeded.net/meet-the-voices/   –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign a life without alcohol - with support. https://noalcoholneeded.net/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://noalcoholneeded.net/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com   FULL LIBRARY OF PODCAST EPISODES Explore every No Alcohol Needed conversation.   https://noalcoholneeded.net/category/blog/

    50 min

  8. 12/29/2025

    173 | Tips for Dry January: Set Yourself Up For Success

    Thinking about doing Dry January or already in the middle of it and wondering why it feels harder than you expected? You’re not alone. Millions of people try Dry January every year, and many struggle not because they’re doing it wrong, but because they don’t have the right support, mindset, or tools going in. In this episode, Julie and Steve are joined by Charles and Amber for an honest, no frills conversation about how to approach Dry January in a way that actually feels doable. This isn’t about willpower or white-knuckling your way through 30 days. It’s about understanding what makes this challenge hard and learning how to make it easier. We talk about: Why thinking about “forever” makes Dry January feel overwhelming How approaching Dry January as an experiment changes everything Common emotional reactions like anxiety, shame, and fear of missing out Why planning beats hope when it comes to cravings and social situations How changing routines can reduce triggers, especially in the evenings What to replace alcohol with so you’re not just removing something The surprising physical and emotional benefits many people notice after 30 days How to reflect on your experience so Dry January actually gives you clarity Why slipping doesn’t mean you failed, it just gives you information Whether you’re sober-curious, trying Dry January for the first time, or questioning your relationship with alcohol, this episode will help you feel less alone and more capable. You don’t have to decide anything about the future. You just have to get through today. –SOBRIETY SUPPORT & RESOURCES– WORK WITH US - Personalized private coaching   Redesign a life without alcohol - with support. https://noalcoholneeded.net/recovery-coaching/   FREE SUPPORT GROUP ON ZOOM   Real conversations. No judgment.   https://noalcoholneeded.net/meeting-faqs/   JULIE’S SOBER LIVING BLOG   Stories and reflections on rebuilding life after alcohol. https://createalifesofull.com   FULL LIBRARY OF PODCAST EPISODES Explore every No Alcohol Needed conversation.   https://noalcoholneeded.net/category/blog/

    1h 3m
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5
out of 5
38 Ratings

About

Hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life. No Alcohol Needed (formerly Through the Glass Recovery) is a podcast for anyone who is considering or has chosen an alcohol-free life and wanting more from life than just “not drinking.” Hosted by Julie Miller and Steve Knapp, certified alcohol-free life coaches, the show features honest, thoughtful conversations about the inner work that actually makes life feel better. Together, they explore topics like shame, anxiety, difficult relationships, emotional regulation, identity, and the patterns that  keep people stuck in a life that feels empty. These are conversations about building emotional skills, self-trust, and a life that feels meaningful and fulfilling without alcohol. Whether you are sober-curious, newly alcohol-free, or years into sobriety and still asking “now what?”, this sobriety podcast offers honest conversation and real life lessons learned, mixed with expert insights and perspective shifts to help you move beyond coping and toward thriving in a life that feels genuinely good. How to be happy. No alcohol needed. -- Find all of our free resources at https://noalcoholneeded.net --- Julie Miller is the founder of Create a Life So Full, a coaching practice focused on emotional resilience and living alcohol-free. Learn more at https://createalifesofull.com Steve Knapp is a sobriety and men's mental health advocate. Get to know him at https://www.facebook.com/steve.knapp.39

Information

  • Creator
    Julie Miller & Steve Knapp
  • Years Active
    2022 - 2026
  • Episodes
    159
  • Rating
    Explicit
  • Copyright
    © Copyright 2022 All rights reserved.
  • Show Website
    No Alcohol Needed: The Podcast

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