The Sober Docs

Dr. Kali Theis
  • 5.0 (9)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Join Dr. Kali Theis, a Board Certified Pediatrician and a recovering alcoholic as she delves into the world of addiction and mental health in healthcare.  She’ll share her personal journey with alcoholism and recovery with honest stories, expert guests, and additional resources. Whether you're a healthcare provider struggling with addiction or just interested in learning more, all are welcome here on The Sober Doc. 

  1. JAN 4

    14. Surviving Winter in Healthcare While Staying Sober: Practical Tools for High-Stress Seasons

    Winter in healthcare is brutal—this episode shares practical, sober tools to get through it without burning out or picking up a drink. Winter in healthcare brings longer shifts, heavier patient loads, staffing shortages, and emotional exhaustion—all while personal stress runs higher than usual. In this solo episode, Dr. Kali Theis speaks directly to healthcare professionals navigating sobriety during the most demanding season of the year. She breaks down why winter intensifies cravings, how alcohol falsely promises “relief,” and what actually helps when exhaustion and overwhelm peak. Drawing from her own experience as a pediatrician in recovery, Kali shares seven concrete, realistic strategies to protect sobriety during flu season and the holidays—from building transition rituals after shifts to lowering expectations at home and prioritizing sleep. This episode is for clinicians who feel stretched thin, isolated, and tempted to numb out, but still want to show up clear-headed for their patients and themselves. The takeaway is simple and powerful: relief doesn’t come from alcohol—it comes from care, boundaries, connection, and rest. Timestamps •00:00 Intro: Winter in healthcare and sobriety •01:00 Why winter stress fuels cravings •01:30 Kali’s personal story of choosing relief over alcohol •03:20 Tip #1: Name your stress instead of numbing it •04:20 Tip #2: Create a post-shift transition ritual •05:45 Tip #3: Protect sleep like a prescription •07:20 Tip #4: Build a micro community of support •08:15 Tip #5: Lower the bar on non-essentials •09:50 Tip #6: Choose nourishment over numbing •10:35 Tip #7: Celebrate the small wins •11:15 Final encouragement + share with a coworker Takeaways •Cravings in winter are often a signal for relief, rest, or support—not alcohol. •Simple post-shift rituals can interrupt the automatic “I deserve a drink” response. •Protecting sleep is critical for sobriety, especially during high-stress seasons. •Lowering expectations outside of work preserves energy for what truly matters. •Connection—even one safe person—can dramatically reduce relapse risk. You can find more exclusive and behind the scenes content by following my Instagram accounts: https://www.instagram.com/thesoberdocs/

    13 min

  2. 12/19/2025

    13. Staying Sober During the Holidays: Practical Strategies for Alcohol-Free Celebrations

    A realistic, compassionate guide to navigating holiday parties, family gatherings, and traditions without compromising your sobriety. The holiday season can be one of the hardest times to stay sober, especially in cultures where alcohol is woven into celebrations, traditions, and social expectations. In this solo episode, Dr. Kali Theis shares practical, lived-in strategies for protecting your sobriety during stressful, alcohol-heavy holidays. Drawing from her own first sober holiday experience, Kali breaks down why preparation matters more than willpower and how small choices can make a big difference. She walks through six concrete tips, including planning ahead, setting boundaries, bringing your own drink, and building new traditions that actually feel good. You’ll also learn how to spot the sneaky “I deserve it” thought pattern and why staying aligned with your values brings more peace than any drink ever could. This episode is for anyone feeling anxious about upcoming holiday events and wondering if staying sober is really possible. It is a reminder that sobriety isn’t about missing out—it’s about showing up fully and choosing yourself. Timestamps     •    00:00 Intro and why holidays are uniquely challenging in sobriety     •    00:45 Kali’s first sober holiday and handling drink pressure     •    02:00 Tip #1: Go in with a plan     •    02:45 Tip #2: Bring your own drink     •    03:15 Tip #3: Set boundaries and protect your energy     •    04:00 Tip #4: Use emotional anchors and accountability     •    05:00 Tip #5: Avoid the “I deserve it” trap     •    05:30 Tip #6: Build new, alcohol-free traditions     •    06:30 Sober holiday game plan recap Takeaways     •    Staying sober during the holidays is about preparation, not willpower.     •    Simple boundaries and rehearsed responses can reduce anxiety and pressure.     •    You always have permission to step away or leave environments that challenge your sobriety.     •    Alcohol doesn’t deliver the peace it promises—alignment with your values does.     •    New traditions can feel just as meaningful, if not more, without alcohol. You can find more exclusive and behind the scenes content by following my Instagram accounts: https://www.instagram.com/thesoberdocs/

    8 min

  3. 11/23/2025

    12. How to Stay Sober at Social Events: 7 Strategies for Confident Alcohol-Free Connection

    A practical, judgment-free guide to navigating weddings, conferences, and parties without a drink—or the anxiety. In this solo episode, Dr. Kali Theis breaks down one of the most common stressors in early sobriety: showing up to social events where alcohol feels unavoidable. From weddings to medical conferences, these environments can spark worry, people-pleasing, and rehearsed excuses. Dr. Kali shares her real experiences—including the first wedding she attended sober and a recent conference moment that required a quick boundary check—and the simple truths she learned: most people don’t care what’s in your glass, and you don’t owe anyone an explanation. She then walks through seven practical, repeatable strategies to help you feel grounded and confident at any event. If you’ve ever worried about being the “boring” one, dreaded the moment you’re offered a drink, or felt unsure how to connect without alcohol, this episode offers clear tools and compassionate perspective. You’ll leave with a game plan you can use immediately. Timestamps     •    00:00 Intro     •    01:10 The first wedding after getting sober     •    02:00 Handling drink offers at a medical conference     •    03:00 Tip 1: Keep your response simple     •    04:00 Tip 2: Hold something in your hands     •    05:00 Tip 3: Shift focus to connection     •    06:00 Tip 4: Reframing what “fun” means     •    07:00 Tip 5: Find a sober buddy     •    08:00 Tip 6: Make an exit plan     •    09:00 Tip 7: Practice makes it easier     •    10:00 Final reflections + play the tape forward Takeaways     •    A simple “No thanks, I’m good” is enough—no explanation required.     •    Holding any drink (water, soda, mocktail) can ease social awkwardness.     •    Focusing on real conversation creates deeper connection than shared cocktails.     •    Fun doesn’t disappear in sobriety—you often enjoy more and remember everything.     •    Having support and an exit plan removes unnecessary pressure.     •    The more you practice sober socializing, the easier and more natural it becomes. Notable quotes     •    “No is a full sentence.” — Dr. Kali Theis     •    “Most people are too wrapped up in themselves to worry about what’s in your glass.” — Dr. Kali Theis     •    “Sobriety isn’t about restriction—it’s about freedom.” — Dr. Kali Theis You can find more exclusive and behind the scenes content by following my Instagram accounts: https://www.instagram.com/thesoberdocs/

    10 min

  4. 10/01/2025

    11. How to Recognize and Handle Alcohol Cravings in Sobriety

    Learn what cravings really are, what sparks them, and how to move through them without giving in. Summary In this episode of The Sober Docs Podcast, Dr. Kali Theis, board-certified pediatrician and recovering alcoholic, breaks down one of the most common challenges in sobriety: alcohol cravings. She explains the science behind cravings, why they happen, and why they’re completely normal—even years into recovery. Kali shares the three main categories of triggers, a personal story about navigating her own cravings, and the practical strategies that helped her take back control. From breathing exercises to grounding techniques, distraction, and connection, this episode is packed with actionable tools to help you ride out cravings with confidence. You’ll walk away with a new perspective: cravings aren’t failures, they’re training opportunities to strengthen your sober muscles. Timestamps 00:00 Introduction and framing cravings 02:00 What cravings really are (the science) 03:00 Triggers: stress, environment, internal states (HALT) 05:00 Kali’s personal craving story 07:00 Coping tools and the “craving toolbox” 09:00 Movement, grounding, and breathing techniques 10:00 Mindset shift: cravings as opportunities 11:00 Closing thoughts and CTA Takeaways -Cravings are normal and do not mean you’re weak or failing. -They peak and pass—most within about 20 minutes. -Common triggers fall into stress/emotion, environment, and HALT (hungry, angry, lonely, tired). -Having a “craving toolbox” ready makes it easier to respond in the moment. -Every time you ride out a craving, you strengthen your resilience. Notable quotes “Cravings are temporary, but your strength is long lasting.” — Dr. Kali Theis “Cravings don’t define you. What defines you is the move you make next.” — Dr. Kali Theis “Every craving is a chance to train your sober muscles.” — Dr. Kali Theis Share this episode with someone in recovery who might need encouragement, or bookmark it for when a craving hits. For more tools and coaching, follow Kali on Instagram at @thesoberdocs. You can find more exclusive and behind the scenes content by following my Instagram accounts: https://www.instagram.com/thesoberdocs/

    12 min

  5. 08/13/2025

    10. Treating and Coaching Physicians With Alcoholism feat. Dr. Chen-Joea

    Dr. Cynthia Chen-Joea, Double Board Certified in Family Medicine and Obesity, CEO & Founder at Thrivation Coaching and Co-Founder at Doctor Contract Negotiation, joins the podcast to discuss what it's like to treat and coach physicians with alcoholism and substance use disorders.  You can find more exclusive and behind the scenes content by following my Instagram accounts: https://www.instagram.com/thesoberdocs/

    22 min

  6. 07/27/2025

    9. Alcoholism Defined: How to know if you have a drinking problem

    On this episode of The Sober Doc Podcast, your host Dr Kali Theis explores the traditional and medical definitions of alcoholism and how to know if you have a problem. She shares how these definitions relate to her ultimate decision to quit and how they make apply to you more than you think.  You can find more exclusive and behind the scenes content by following my Instagram accounts: https://www.instagram.com/thesoberdocs/

    15 min

  7. 05/28/2025

    8. Friendships Foes: Friendship challenges during alcoholism and recovery

    On this episode of The Sober Doc Podcast, your host Dr Kali Theis shares some of the challenges faced by many women in healthcare with finding and maintaining true, authentic friendships and how this can lead to addiction and how research has shown you can use true connection to battle against isolation and alcoholism.  You can find more exclusive and behind the scenes content by following my Instagram accounts: https://www.instagram.com/thesoberdocs/

    14 min

  8. 04/21/2025

    7. Finding Faith

    On this episode of The Sober Doc Podcast I discuss the journey I've had with my faith throughout the years and how sobriety has led my back to the church. Because if there's one thing I've learned from my medical training, it's that you can't have miracles without a little faith.  You can find more exclusive and behind the scenes content by following my Instagram accounts: https://www.instagram.com/thesoberdocs/

    13 min
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5
out of 5
9 Ratings

About

Join Dr. Kali Theis, a Board Certified Pediatrician and a recovering alcoholic as she delves into the world of addiction and mental health in healthcare.  She’ll share her personal journey with alcoholism and recovery with honest stories, expert guests, and additional resources. Whether you're a healthcare provider struggling with addiction or just interested in learning more, all are welcome here on The Sober Doc. 

Information

  • Creator
    Dr. Kali Theis
  • Years Active
    2025 - 2026
  • Episodes
    14
  • Rating
    Explicit
  • Copyright
    © 2026 The Sober Docs
  • Show Website
    The Sober Docs