The Replacement Project

Sarajean Rudman

Together, we're creating a life where alcohol doesn't fit, and we're replacing it with habits that enrich and empower us.

Episodes

  1. 09/01/2025

    Alcohol and Mental Health Meds: What You Need to Know

    In this episode of The Replacement Project, we explore the critical and often overlooked interaction between alcohol and psychiatric medications like SSRIs, tricyclic antidepressants, antipsychotics, and benzodiazepines. Sarajean breaks down how these medications work, how alcohol can disrupt their effects, and why drinking may worsen the very symptoms you're trying to treat, like depression and anxiety. Whether you're on a journey of mindful drinking or questioning your relationship with alcohol while managing your mental health, this episode gives you the science, the stats, and the support to make informed decisions. Learn how alcohol affects neuroplasticity and how SSRIs can support your brain’s ability to heal and build new habits when alcohol isn’t in the way. Resources Cited: Centers for Disease Control and Prevention. (2025, January 14). Alcohol Use and Your Health. https://www.cdc.gov/alcohol/about-alcohol-use/index.html World Health Organization. (2024). Alcohol. https://www.who.int/news-room/fact-sheets/detail/alcohol National Institute on Alcohol Abuse and Alcoholism. (2015). Mechanisms of neuroplasticity and ethanol’s effects on plasticity in the striatum and bed nucleus of the stria terminalis. Alcohol Research: Current Reviews, 37(1). https://arcr.niaaa.nih.gov/media/341/download American Addiction Centers. (2025, April 30). Alcohol and Depression: The Link Between Alcoholism and Depression. https://americanaddictioncenters.org/alcohol/risks-effects-dangers/depression Cleveland Clinic. (2022, September 16). Why Alcohol Can Give You Anxiety. https://health.clevelandclinic.org/emotional-hangover-why-alcohol-can-give-you-anxiety Neuropraxis. (n.d.). Does alcohol affect neuroplasticity? https://neuropraxis.com/resource/does-alcohol-affect-neuroplasticity/?utm_source=chatgpt.com Glamour. (2024). Okay, Maybe It’s Time to Quit Drinking. https://www.glamour.com/story/okay-maybe-its-time-to-quit-drinking?utm_source=chatgpt.com

    15 min

  2. 08/25/2025

    Would You LIVE for Your Family? Linking Habits to Values

    “You’d die for your family... but would you LIVE for them?” In this powerfully values-driven episode of The Replacement Project, Sarajean challenges the culturally accepted narrative of self-sacrifice by flipping the script: instead of dying for your family, how about living well for them? We dive deep into: How to align your habits with your core values The science of habit loops and neuroplasticity What Vinyasa Yoga teaches us about mindful living Why harm reduction and intentional drinking can be more impactful than rigid sobriety And how to habit stack your way into a life that reflects who and what you love most Backed by neuroscience, life coaching principles, and open-ended reflections from Motivational Interviewing, this episode gives you the tools to stop numbing and start showing up. Featuring ideas inspired by: Tiny Habits by BJ Fogg, PhD Atomic Habits by James Clear Includes a powerful TRP Habit Stacking challenge and journal prompts.

    26 min

  3. 08/18/2025

    Drink Less, Live More: Harm Reduction, Cancer Risk, and Fitness-Based Habit Change

    Can cutting back on alcohol (without going totally sober) really improve your health? In this powerful episode of The Replacement Project, we explore harm reduction as a realistic, shame-free path to wellness. We dive into alcohol’s link to cancer, the latest statistics on alcohol-related deaths and survival, and the science of habit replacement... especially using fitness goals like running a 10K or lifting your bodyweight as powerful new routines! You'll learn the definitions of light, moderate, and heavy drinking, and why even small changes matter. This episode is packed with research, resources, and motivation to help you drink less and live more on your own terms. Resources & References: Alcohol and Cancer Risk – National Cancer Institute: https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet Alcohol and Cancer – CDC: https://www.cdc.gov/cancer/risk-factors/alcohol.html About Moderate Alcohol Use – CDC: https://www.cdc.gov/alcohol/about-alcohol-use/moderate-alcohol-use.html Rethinking Drinking – NIAAA: https://www.rethinkingdrinking.niaaa.nih.gov/ SAMHSA National Helpline (24/7 Free & Confidential): https://www.samhsa.gov/find-help/national-helpline Habit Replacements to Curb Alcohol Consumption – Sunnyside: https://www.sunnyside.co/blog/habit-replacements-alcohol Can You Drink and Exercise? – Welltech: https://welltech.com/content/can-you-drink-and-exercise/ No shame. No pressure. Just evidence-based support for anyone ready to make a shift.

    20 min

  4. 08/11/2025

    Clear Senses, Clear Choices: Ayurvedic Rituals for Mindful Living

    Feeling foggy, reactive, or stuck on autopilot? This episode dives into the ancient Ayurvedic wisdom of caring for the five senses - our gateways to perception and presence. Join host Sarajean Rudman as she explores daily rituals to nourish hearing, touch, sight, smell, and taste, helping you reset your nervous system, clarify your mind, and reconnect to your intuition. These simple yet powerful practices aren’t just for wellness, they’re a roadmap to mindful decision-making and lasting habit change. Learn how rituals like oil pulling, abhyanga (self-massage), nasya, and more can help you shift away from numbing patterns like nightly drinking and toward vibrant, embodied living. Ready to start your own sense reset? Try the 5-Day Sense Cleanse and discover the power of nourishing, not numbing.

    21 min

  5. 08/04/2025

    The Beauty Detox: How Alcohol Ages Your Skin (and What To Do About It)

    If you’ve ever looked in the mirror after a night of drinking and thought, "Why do I look five years older?", you’re not imagining things. This episode of The Replacement Project is your evidence-backed deep dive into how alcohol impacts your skin and what you can do to get your glow back. Our host Sarajean Rudman = unpacks how drinking affects hydration, collagen, inflammation, and even your hormones and sleep. You’ll learn: Why alcohol accelerates skin aging (hello, cortisol and free radicals) How quitting can quickly improve hydration, inflammation, and collagen production What “inflammaging” is—and how to stop it The role of hormones and REM sleep in nightly skin repair Simple, effective steps you can take today to reverse alcohol’s damage

    18 min

  6. 07/28/2025

    Cast Your Vote: Build Purposeful Habits and a Better Tomorrow

    Every small decision you make today is like casting a vote for the person you'll be tomorrow. In this episode of The Replacement Project, we explore the concepts behind habit formation, goal-directed behavior, and how the brain’s wiring can either sabotage or support your intentions. Drawing from Atomic Habits, cutting-edge brain science, and powerful coaching tools, host Sarajean Rudman guides us through a deeply reflective values exercise that will help you align your daily actions with the future you want to live into. This episode is for anyone ready to stop running on autopilot and start casting votes for a better tomorrow, one mindful choice at a time.

    29 min

  7. 07/21/2025

    The Habit and Your Power

    The Replacement Project is a podcast by Sarajean Rudman about taking back your power by changing your habits around alcohol. We'll reframe our use and misuse of alcohol in neuroscience, Ayurveda, and deep compassion - never in shame or restriction. In S1E1, we explore why we drink (spoiler: it’s not what you think), the science of habit change, and how to build new rituals to replace whatever it is you've always used alcohol to get. Listen for: Why alcohol often fills a deeper need we have How habits can hijack your brain’s reward system What you can replace your drinking habit with: movement, nature, breath, and more An introduction to Ayurveda and your unique balance No labels. No pressure. Just a powerful invitation to swap the habit and take back your power. This is The Replacement Project.

    35 min
  • 7 Episodes

Ratings & Reviews

5
out of 5
5 Ratings

About

Together, we're creating a life where alcohol doesn't fit, and we're replacing it with habits that enrich and empower us.

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