Sober & Lit Podcast

Susan Larkin & Ruby Williams
  • 4.9 (38)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY

Are you worried you might be drinking too much?  If you’ve tried cutting back your drinking, but can’t imagine your life without wine? This podcast is for you.  Sober & Lit is the podcast for women in midlife who want encouragement, support, and real strategies to live their best life without alcohol. Whether you identify as a gray area drinker, a daily drinker, are exploring how to stop drinking, or are wondering how to know if you even have a drinking problem, this show offers practical tools and honest conversations. In each episode we answer real listeners’ questions about how to stop drinking and how to stay stopped. With sober stories, empowering insights, and practical tips and tactics for living sober with mindfulness, confidence, and joy. If you're ready to explore an alcohol-free lifestyle and step into your most vibrant, “lit” life you're in the right place.   This podcast is for you if you’ve ever asked: Why can’t I drink like everyone else?  Why do I drink more than I want to?  I had weight loss surgery and why am I drinking every day now?  What is a gray area drinker?  Why can’t I stop drinking once I start?  How can I drink less during stressful times (holidays, divorce, empty nest, grief) Is it possible to enjoy life without alcohol?  How do I cut back without quitting completely?  What’s the first step to changing my drinking?  How much alcohol is too much for a woman my age?  Every episode ends with how we and our guests feel lit with practices that support your mental health, optimizes your fitness goals and enhances personal growth. If you’re sober-curious, or alcohol-free and ready for your next amazing chapter in life, this podcast is your weekly dose of inspiration, tools, real talk, and some laughs!

  1. 3D AGO

    Alcohol-Free Events Are the Future with Laura Nelson / EP 119

    What if the thing making you feel awkward at events… isn’t you… it’s the alcohol? • Ever grabbed a drink just to feel normal? • Ever thought… “my drinking isn’t that bad”? • Ever wondered what real connection would feel like without it? This episode is that conversation. We sit down with Laura Nelson of Sober Rocks… and her story will hit home. From gray area drinking to creating a movement around alcohol-free, inclusive events, Laura shares the moment everything shifted… and what became possible when she chose differently. Inside, we explore: • Why networking + alcohol feel so tied together • What actually changes when you go alcohol-free • How to create connection without a drink in your hand • And what becomes possible when you start showing up fully YOU If you’ve been quietly questioning your drinking… or just want something more… this one will hit. Press play! ________ Guest Resources for Laura Nelson- Website: https://soberliferocks.com/ Buy Inclusive Event Planner on Amazon: https://www.amazon.com/INCLUSIVE-EVENT-PLANNER-Conferences-Attendance/dp/B0DJWHBG1B Podcast: https://soberliferocks.com/new-podcast/ Instagram: https://www.instagram.com/sober_life_rocks/ We Love Hearing From You Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!  Listeners have said that our podcast has helped them get alcohol free!  Join our private community!  Connect with the Podcast Hosts: Susan Larkin Coaching  https://www.susanlarkincoaching.com/contact Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/ Follow Susan: @drinklesswithsusan Follow Ruby: @rubywilliamscoaching It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

    39 min

  2. APR 14

    #1 Alcohol Craving Hack: SNAP / EP 118

    ✨ Discover The Ultimate Alcohol-Free Decision Tool ✨ Ever notice how fast cravings happen? That moment… “I need a glass of wine”… and suddenly you’re already pouring it. What if you could catch it… right there? In this episode, we break it down: • what’s really happening in your brain during a craving • why it feels automatic (it’s not just you) • how to interrupt it in seconds with the SNAP tool • and how to come back to you before the habit takes over Because here’s the truth: It’s not about willpower… it’s about what you do in that tiny window. If you’ve ever thought, “it just happens so fast…” Press play… and let’s catch it before it catches you 🧡 GET YOUR FREE SNAP BRACELET: https://coachingwithruby.com/SNAP We Love Hearing From You Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!  Listeners have said that our podcast has helped them get alcohol free!  Join our private community!  Connect with the Podcast Hosts: Susan Larkin Coaching  https://www.susanlarkincoaching.com/contact Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/ Follow Susan: @drinklesswithsusan Follow Ruby: @rubywilliamscoaching It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

    21 min

  3. APR 7

    Why High-Achieving Women Quit Drinking with Sue Willoughby / EP 117

    Okay… quick real talk, friend: What if burnout isn’t the problem… it’s the wake-up call? In this episode of Sober & Lit, we sit down with Sue Willoughby… equus coach, entrepreneur, and total midlife badass… who shares how she went from burnout, overachieving, and emotional exhaustion… to a life that actually feels aligned, powerful, and free. We talk about: • “normal” drinking that isn’t working anymore • high-achieving women feeling stuck • and the question… is this really it? And yes… 🐎 horses • they mirror your truth • they reconnect you to your power This episode is full of wisdom, practical insights, and inspiration for anyone ready to rewrite their story, embrace change, and live boldly alcohol-free. Press play. ________ Guest Resources for Sue Willoughby- Website: https://www.willoughbycoaching.com/ Podcast: https://www.midlifebadasswomen.com/ Facebook: https://www.facebook.com/willoughbycoaching/⁠⁠ Instagram: https://www.instagram.com/sue_willoughby/⁠⁠ We Love Hearing From You Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!  Listeners have said that our podcast has helped them get alcohol free!  Join our private community!  Connect with the Podcast Hosts: Susan Larkin Coaching  https://www.susanlarkincoaching.com/contact Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/ Follow Susan: @drinklesswithsusan Follow Ruby: @rubywilliamscoaching It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

    42 min

  4. MAR 31

    My Drinking Isn't That Bad / EP 116

    What if the thought keeping you stuck… sounds totally normal? “My drinking isn’t that bad.” We hear this all the time. Maybe you’ve said it too. But what if that one thought is the thing quietly keeping you… • tired • stuck • not quite living at your full potential In this episode of Sober & Lit, we go there...gently, honestly, no shame. We talk about: • the gray area most women live in • the comparison trap (“at least I’m not that bad…”) • those sneaky permission-giving thoughts • why you don’t need rock bottom to change • how to get curious instead of critical And a few real questions for you… ➡️ Is alcohol actually working for you anymore? ➡️ Or have you just learned to live with it? This isn’t about labels. This isn’t about perfection. It’s about feeling better. Sleeping better. Living more… lit. 🧡 And we’d love your support — vote for us in the Sans Bar Best Podcast awards! Be sure to vote for Sober & Lit under the Best Podcast category. Your vote truly means the world to us. https://www.thesansbar.com/sba-2026-awards-finalists We Love Hearing From You Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!  Listeners have said that our podcast has helped them get alcohol free!  Join our private community!  Connect with the Podcast Hosts: Susan Larkin Coaching  https://www.susanlarkincoaching.com/contact Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/ Follow Susan: @drinklesswithsusan Follow Ruby: @rubywilliamscoaching It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

    25 min

  5. MAR 24

    Sober Courage Meets Cold Joy with Libby DeLana / EP 115

    Cold water. Big feelings. Real joy. In this episode of Sober & Lit, we sit down with Libby DeLana, author of Cold Joy, who shares how something as simple as stepping into cold water helped her move through loss, rebuild herself, and feel truly alive again. We talk about the surprising parallels between cold plunging and sobriety…   why community changes everything…     and what happens when you stop numbing and start feeling. What if discomfort isn’t something to avoid but something that actually brings you back to life? This conversation might just shift the way you think about growth… and what you’re capable of. If you’re ready to feel more alive... this one’s for you. Let's dive into the cold water!  Guest Resources for Libby DeLana- Website: http://thiscoldjoy.com Instagram: @thiscoldjoy This Morning Walk Podcast: https://podcasts.apple.com/us/podcast/this-morning-walk/id1616844895 REI Podcast episode: https://www.rei.com/blog/podcasts/walking-cold-plunging-as-a-meditative-practice-with-libby-delana We Love Hearing From You Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!  Listeners have said that our podcast has helped them get alcohol free!  Join our private community!  Connect with the Podcast Hosts: Susan Larkin Coaching  https://www.susanlarkincoaching.com/contact Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/ Follow Susan: @drinklesswithsusan Follow Ruby: @rubywilliamscoaching It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

    43 min

  6. MAR 17

    Is Alcohol Hijacking Your Dopamine? / EP 114

    Have you ever caught yourself thinking… “Maybe my brain chemistry is just messed up.” You’re not alone. Many women who struggle with alcohol believe their brain is broken. But what if that’s not true? What if the real story is that alcohol has been quietly hijacking your brain’s reward system all along? In this episode of Sober & Lit, Ruby and Susan take a deep dive into dopamine, the brain chemical responsible for learning, motivation, pleasure, and feeling good. ✅ Why does alcohol create powerful dopamine spikes? ✅ Why do people feel “blah” in early sobriety? ✅ And most importantly… what becomes possible when you give your brain the space to reset? If you’ve ever wondered why quitting drinking can feel hard at first, and why real joy eventually returns, this episode will change the way you understand your brain. If a small part of you wonders what life might feel like with alcohol taking up less space, my door is open. I offer private 1:1 coaching with real support and a plan shaped around you. You’re welcome to book a clarity chat here and see what feels right. 🧡 Here's the link to schedule a call with Coach Ruby: https://calendly.com/williams-ruby/discovery-call We Love Hearing From You Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!  Listeners have said that our podcast has helped them get alcohol free!  Join our private community!  Connect with the Podcast Hosts: Susan Larkin Coaching  https://www.susanlarkincoaching.com/contact Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/ Follow Susan: @drinklesswithsusan Follow Ruby: @rubywilliamscoaching It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

    22 min

  7. MAR 10

    The Alcohol-Free Relaxation Alternative: Kava / EP 113

    Question:  What if you could relax, socialize, and unwind… without alcohol? No hangover. No brain fog. No regret. So what are people drinking instead? 👉 Kava. In this episode, Ruby and Susan sit down with Morgan Smith, founder of Kalm with Kava, to explore the ancient South Pacific drink that’s quietly becoming a modern alcohol-free ritual. Inside this conversation: What kava actually is (and why it’s trending)The fascinating roots of kava culture in the South PacificHow kava relaxes the nervous system—without alcoholWhy kava bars are popping up across the U.S.Morgan’s journey from tech burnout to running a kava farm in HawaiiWhat to know about sourcing, safety, and preparationCurious about new ways to unwind alcohol-free?  Wondering what sober socializing could look like in the future? This episode might introduce you to your next favorite ritual. So grab your favorite AF drink…  press play… and let’s get Sober & Lit. ________ Guest Resources for Morgan Smith- Website: http://kalmwithkava.com Facebook: https://www.facebook.com/KalmwithKava Instagram: https://www.instagram.com/kalm_with_kava/ YouTube: https://www.youtube.com/playlist?list=PLXxMvt3K38LTjFfcHSLRufudfsZAtgi6U We Love Hearing From You Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!  Listeners have said that our podcast has helped them get alcohol free!  Join our private community!  Connect with the Podcast Hosts: Susan Larkin Coaching  https://www.susanlarkincoaching.com/contact Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/ Follow Susan: @drinklesswithsusan Follow Ruby: @rubywilliamscoaching It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

    39 min

  8. MAR 3

    Why Do I Always Go Back To Drinking Again? / EP 112

    Let’s name it. You stopped drinking.  You felt amazing.  Then somehow… you started again. Why? Today we’re pulling back the curtain on the stop-start cycle — and it’s not about weakness. Here’s what we unpack: -- Why your brain romanticizes “just one” -- The neural pathway + fading effect bias trap -- The “drinking train” effect (why it gets harder each time) -- How stress hijacks your nervous system -- Body-based tools to interrupt the craving loop -- How to stay stopped — without white-knuckling it If you’ve ever asked yourself: Why do I keep starting over?Why does alcohol still pull me?How do I make this stick for good?This episode is your reset.  Short. Real. Science-backed. Compassion-filled. Press play — and let’s break the cycle.  If you loved these tips and want more, Susan shares free tools and resources in her newsletter community each week!I  f you want to dig deeper into Fading Affect Bias (FAB), listen to Episode 17 for more on the “not-so-fabulous” FAB! We Love Hearing From You Don't forget to follow and subscribe and leave a review! It helps to get the word out that living sober is lit!  Listeners have said that our podcast has helped them get alcohol free!  Join our private community!  Connect with the Podcast Hosts: Susan Larkin Coaching  https://www.susanlarkincoaching.com/contact Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/ Follow Susan: @drinklesswithsusan Follow Ruby: @rubywilliamscoaching It is strongly recommended that you seek professional advice regarding your health before attempting to take a break from alcohol. The creators, hosts, and producers of the The Feel Lit Alcohol Free podcast are not healthcare practitioners and therefore do not give medical, or psychological advice nor do they intend for the podcast, any resource or communication on behalf of the podcast or otherwise to be a substitute for such.

    23 min
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4.9
out of 5
38 Ratings

About

Are you worried you might be drinking too much?  If you’ve tried cutting back your drinking, but can’t imagine your life without wine? This podcast is for you.  Sober & Lit is the podcast for women in midlife who want encouragement, support, and real strategies to live their best life without alcohol. Whether you identify as a gray area drinker, a daily drinker, are exploring how to stop drinking, or are wondering how to know if you even have a drinking problem, this show offers practical tools and honest conversations. In each episode we answer real listeners’ questions about how to stop drinking and how to stay stopped. With sober stories, empowering insights, and practical tips and tactics for living sober with mindfulness, confidence, and joy. If you're ready to explore an alcohol-free lifestyle and step into your most vibrant, “lit” life you're in the right place.   This podcast is for you if you’ve ever asked: Why can’t I drink like everyone else?  Why do I drink more than I want to?  I had weight loss surgery and why am I drinking every day now?  What is a gray area drinker?  Why can’t I stop drinking once I start?  How can I drink less during stressful times (holidays, divorce, empty nest, grief) Is it possible to enjoy life without alcohol?  How do I cut back without quitting completely?  What’s the first step to changing my drinking?  How much alcohol is too much for a woman my age?  Every episode ends with how we and our guests feel lit with practices that support your mental health, optimizes your fitness goals and enhances personal growth. If you’re sober-curious, or alcohol-free and ready for your next amazing chapter in life, this podcast is your weekly dose of inspiration, tools, real talk, and some laughs!

Information

  • Creator
    Susan Larkin & Ruby Williams
  • Years Active
    2024 - 2026
  • Episodes
    120
  • Rating
    Clean
  • Copyright
    © 2026 Sober & Lit Podcast
  • Show Website
    Sober & Lit Podcast

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