You know that sinking feeling when you wake up with a hangover and think: “I’m never doing this again”? We’ve all been there. But what happens when you follow t...
The Ultimate Dry January Game Plan: Stay Motivated & Succeed
The new year is here, and it’s the perfect time to check in with yourself and your habits. Whether you’re feeling the post-holiday burnout or just curious about how alcohol impacts your life, Dry January offers a chance to hit pause and reset. In this episode of Sisters in Sobriety, Sonia and Kathleen are here to guide you through the highs, lows, and everything in between, offering tips and real talk to help you make the most of your Dry January journey—whether it's your first time or your fifth.Ever wonder why Dry January seems to be everywhere? Sonia and Kathleen dive into questions like: What makes it so popular? What physical and mental benefits can you really expect? What if you slip up mid-month? With honest reflections and practical advice, this episode will leave you feeling ready to take it one day at a time.You’ll come away with simple, effective ways to succeed—like setting realistic goals, building a support system, and swapping old habits for new ones that actually feel good. Sonia and Kathleen also dig into strategies for overcoming cravings, reframing challenges, and creating routines you’ll look forward to. Plus, they share fun and easy ways to replace your go-to drink with something delicious, because it’s not just about taking something away—it’s about adding wellness, joy, and calm back into your life.And don’t worry—this isn’t some rigid guide to perfection. Sonia shares how her tea bar (complete with hot chocolate mix!) became her nighttime favorite, while Kathleen talks about how even the strongest cravings can be a chance to show yourself some love. It’s a reminder that small wins—like finding joy in a cozy drink or celebrating with a letter to yourself—can make a big difference.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.Episode Highlights:[00:00:00] Introduction to Dry January and its purpose[00:01:16] Sonia and Kathleen discuss the origins and rise in popularity[00:02:29] Research spotlight: the link between alcohol and health risks[00:03:34] Health Canada’s new guidelines on alcohol consumption[00:05:15] The role of the sober-curious movement and influencers[00:07:26] Benefits of Dry January: improved sleep, clear skin, mental clarity[00:10:29] How to set a personal “why” for motivation[00:12:10] The importance of planning for social triggers[00:13:36] Kathleen’s breakdown of SMART goals[00:16:25] Strategies for those feeling overwhelmed by a 31-day challenge[00:19:35] Managing cravings and identifying unexpected triggers[00:22:31] Mocktail recommendations and the joy of experimenting with alternative drinks[00:25:48] New evening rituals: small ways to relax and unwind[00:27:04] Celebrating progress without alcohol: creative reward ideas[00:29:59] Kathleen shares her “urge surfing” technique for dealing with cravings[00:32:25] Explanation of the RAIN mindfulness method[00:36:12] What to do if you slip up during Dry January[00:39:00] How to reflect on your Dry January experience[00:41:17] Deciding your next steps after January ends[00:43:40] Sonia’s insights on using Dry January as a springboard for personal growth[00:46:17] Final reflections and key takeaways from Sonia and KathleenLinks:Sisters In Sobriety Substack – find more tips, tricks, resources, and communitySisters In Sobriety EmailSisters In Sobriety InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s InstagramSupport this podcast at — https://redcircle.com/sisters-in-sobriety/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
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47:57
Creating Meaning Beyond Food with Ali Shapiro
In this episode of Sisters in Sobriety, Kathleen and Sonia are joined by Ali Shapiro, a renowned health coach, speaker, and creator of the Truce with Food program. Together, they explore the profound question: How can we create meaning beyond food? Through her insights, Ali shares how food rituals can support connection and emotional nourishment without becoming the main event.Ever wonder how food habits reflect our emotional states or how blood sugar balance impacts mental clarity? Kathleen, Sonia, and Ali dive into key questions like, "How does vulnerability play a role in our eating habits?" and "What are the best ways to reframe goals for a healthier relationship with food?" Ali also unpacks the impact of societal pressures, diet culture, and the journey to self-awareness in making sustainable choices for both body and mind.Listeners will learn actionable strategies, such as Ali’s innovative breakfast experiment and tips for balancing blood sugar for improved mood and energy. This episode will also explore the importance of self-authorship in navigating food and life choices and why perfectionism can hinder rather than help your goals.On a personal note, Ali shares a moving story about vulnerability and connection, revealing how being honest about life's challenges can strengthen relationships and dissolve the loneliness that often drives unhealthy habits.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.Time-Stamped Highlights:[00:00:00] Introduction to Ali Shapiro and her Truce with Food philosophy[00:01:30] Rituals that foster connection and balance beyond food[00:02:57] Identifying emotional clues through eating habits[00:03:40] Vulnerability as a tool for deeper connections[00:05:23] Avoiding high-stakes vulnerability traps and practicing discernment[00:06:49] The pendulum of diet culture and anti-diet culture[00:07:36] The importance of self-authorship in food choices[00:09:27] Personal anecdotes about balanced blood sugar and body quirks[00:11:03] Recognizing diet trends that don’t serve individual needs[00:12:27] New Year’s resolutions: reframing success metrics[00:13:41] Kathleen’s life-changing experience with increased protein[00:15:19] Understanding the nervous system’s role in diet needs[00:17:23] The transformative power of individualized nutrition[00:18:45] Stories of healing from common nutrition myths[00:20:30] How perfectionism affects sustainable eating habits[00:23:00] The adaptive process of setting meaningful goals[00:24:29] Truce with Food: a six-month journey to food freedom[00:27:06] Exploring blood sugar and gut health experiments[00:29:19] The balance between structure and flexibility in food choices[00:30:00] Closing reflections on personal growth and resilienceLinksGet In Touch With Ali:Stop the Quick Fix Cycle (Free Session!)Free Breakfast ExperimentTruce with Food Group ProgramSisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSisters In Sobriety InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastSupport this podcast at — https://redcircle.com/sisters-in-sobriety/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
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31:05
It's a SIS Classic: Embracing A New Way to Celebrate New Year's Eve
In this classic episode of "Sisters in Sobriety," hosts Kathleen and Sonia bring a light-hearted touch to the serious topic of staying sober during New Year's Eve. With warmth and humor, they recount their own past holiday experiences, marked by not-so-glamorous moments of substance abuse, and compare them to their now joy-filled, sober celebrations.Kathleen and Sonia take us through the often overwhelming social pressures and emotional challenges that come with the holiday season, yet they keep the mood buoyant by sharing their favorite alternative sober celebration ideas. Whether it's hosting a cozy get-together, enjoying a lively sober event, or simply taking in the beauty of nature, they remind us that there are countless ways to make New Year's Eve special and memorable without alcohol.The duo emphasizes the shift in perspective that sobriety brings, turning New Year's Eve from a potential obstacle into an opportunity for gratitude and reflection. They sprinkle their conversation with encouraging and hopeful quotes, like Sonia's humorous take on relearning how to party sober and Kathleen's expressions of deep gratitude for the new life she has found in sobriety.Kathleen and Sonia show that sobriety doesn't mean missing out on fun—it means rediscovering joy in a more meaningful and fulfilling way. Tune in for a dose of positivity and inspiration on how to turn New Year's Eve into a celebration of new beginnings and true happiness.00:00:00 | Celebration of download milestone!00:02:16 | Reasons why New Year's Eve is tough to stay sober00:04:00 | Importance of having a plan for a sober New Year's Eve00:04:43 | Ways to reframe the idea of New Year's Eve00:07:00 | Sonia's experience of being sober on New Year's Eve00:08:00 | Kathleen's experience of being a messy drinker on New Year's Eve00:09:00 | Story of Kathleen's New Year's Eve where she found herself high, cold, and stranded00:10:00 | Reflection on the past and commitment to sobriety00:11:00 | Conclusion and end of the transcript00:11:48 | Risky behavior and addiction to risk-taking00:15:21 | Shift in priorities after getting sober00:17:15 | Drug and alcohol-free New Year's Eves00:19:32 | New Year's Eve as a time for reset and renewal00:20:22 | New Year's resolutions and gratitude00:22:00 | New Year's Eve activities and possibilities00:23:29 | New Year's Eve retreat ideas00:25:37 | Exploring alternative plans for staying sober on New Year's00:26:00 | Hosting a sober gathering with a friend and kids00:27:58 | Emphasizing the freedom and possibilities of being sober00:28:14 | Reflecting on the gratitude of being in control and soberLinksSisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSisters In Sobriety InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s InstagramSupport this podcast at — https://redcircle.com/sisters-in-sobriety/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
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33:36
Plan Your Best Sober Year: Goal-Setting, Balance & Self-Care Tips
Ready to kick off the new year with a fresh perspective? On this episode of Sisters in Sobriety, Sonia and Kathleen are here to help you plan your best sober year yet. From goal setting to finding balance, they’re sharing ideas to make 2024 your year of growth and intentional living—whether you’re brand new to sobriety or already a few years in.How do you set goals that stick? What’s the secret to staying motivated when things don’t go as planned? And how do you balance everything without burning out? This episode has all the tips and stories to keep you inspired and moving forward.You’ll learn simple strategies like habit stacking, breaking big goals into manageable steps, and why self-care is so much more than bubble baths. Plus, Kathleen and Sonia share how they use tools like planners and trackers to stay on course—and why progress always beats perfection.Sonia and Kathleen also open up about their own journeys, from learning to adapt when life throws curveballs to embracing the quirks that make them who they are. Their stories are full of laughs, lessons, and plenty of inspiration for anyone looking to embrace sobriety with confidence.This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.Time-Stamped Highlights[00:01:00] Sonia and Kathleen kick off the episode: planning your best sober year yet.[00:01:50] Kathleen’s 2024 goal: prioritizing physical and mental health.[00:03:14] Sonia’s funny habit-stacking method for stretching before Netflix.[00:05:45] Kathleen talks about the lessons she learned from setting unrealistic goals.[00:08:13] Breaking big goals into bite-sized, manageable pieces.[00:10:44] Celebrating small wins in creative ways—popcorn in bed, anyone?[00:12:00] Sonia looks back at years of “moderation” goals that didn’t stick.[00:14:20] Why Kathleen prefers harmony over balance in her sober life.[00:16:59] Plans for a work-life reset: Kathleen is finally taking a vacation![00:19:00] Sonia’s non-negotiable: sleep as the ultimate self-care tool.[00:21:25] Using tech like Apple Watch and Oura Ring to track goals.[00:23:54] The protein-packed breakfast tip that’s changing Sonia’s mornings.[00:25:00] Kathleen’s story about adapting her yoga practice as a single mom.[00:29:00] Sonia reframes her narrative around sobriety and relationships.[00:31:49] Kathleen shares practical ways to flip the script on negative self-talk.[00:33:43] Byron Katie’s four questions for letting go of limiting beliefs.[00:36:00] Self-compassion as the secret to letting go of old narratives.[00:37:15] The connection between self-worth and self-care.[00:38:11] Kathleen’s quirky planner obsession and why it works for her.[00:39:00] Closing thoughts: It’s not about perfection; it’s about progress and intention.LinksSisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSisters In Sobriety InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s Instagram
Support this podcast at — https://redcircle.com/sisters-in-sobriety/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
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39:29
Mocktail Hour: A Non-Alcoholic Sangria Showdown
This week, Sonia and Kathleen dive into the world of non-alcoholic sangrias during the fan-favorite "Mocktail Hour." If you've ever missed the fruity, festive allure of sangria or wondered how non-alcoholic alternatives stack up, this episode is for you!The duo kicks things off with a taste test of two sangrias: the Sangria Señorial, a Mexican soda-style sangria, and the Clever Sangria. Expect honest reviews, accidental spills, and insights into how these drinks could be enhanced or incorporated into festive settings. While one drink sparks nostalgia and creativity, the other leaves the hosts debating its place in the sangria universe. Check out our own sangria recipe on our substack!Did you enjoy the taste test? Have a favorite sangria recipe or another mocktail you'd like us to try? Share your thoughts in the comments below! Don’t forget to like, subscribe, and hit the notification bell so you never miss a sip of our Mocktail Hour. Join the conversation and explore more recipes, reviews, and sober inspiration on our Substack!Highlights[00:01:54] First Impressions of Sangria Señorial - Sonia and Kathleen taste the Sangria Señorial and share their initial thoughts[00:03:08] Discussion on the sweetness, aftertaste, calorie count, and how it might work as a base for homemade sangria.[00:04:16]Kathleen reflects on why Sangria Señorial doesn’t quite match up to traditional sangria flavors.[00:05:13] Kathleen opens the Clever Sangria, and the duo explores its citrus-forward profile and less syrupy sweetness.[00:05:45] Ideas for enhancing Clever Sangria with spices like cinnamon and clove to make it more festive and complex.[00:06:47] Kathleen shares versatile ideas for serving Clever Sangria, from summer dockside drinks to Christmas brunch.[00:07:52] Sonia and Kathleen give their ratings: Clever Sangria scores high, while Sangria Señorial falls short.[00:09:00] The hosts declare Clever Sangria the winner, while debating whether the two drinks belong in the same category. LinksSisters In Sobriety Substack - find more tips, tricks, resources, and communitySisters In Sobriety EmailSisters In Sobriety InstagramKathleen’s Website Kathleen does not endorse any products mentioned in this podcastKathleen’s Instagram
Support this podcast at — https://redcircle.com/sisters-in-sobriety/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy
You know that sinking feeling when you wake up with a hangover and think: “I’m never doing this again”? We’ve all been there. But what happens when you follow through? Sonia Kahlon and Kathleen Killen can tell you, because they did it! They went from sisters-in-law, to Sisters in Sobriety.
In this podcast, Sonia and Kathleen invite you into their world, as they navigate the ups and downs of sobriety, explore stories of personal growth and share their journey of wellness and recovery.
Get ready for some real, honest conversations about sobriety, addiction, and everything in between. Episodes will cover topics such as: reaching emotional sobriety, how to make the decision to get sober, adopting a more mindful lifestyle, socializing without alcohol, and much more.
Whether you’re sober-curious, seeking inspiration and self-care through sobriety, or embracing the alcohol-free lifestyle already… Tune in for a weekly dose of vulnerability, mutual support and much needed comic relief. Together, let’s celebrate the transformative power of sisterhood in substance recovery!
Kathleen Killen is a registered psychotherapist (qualifying) and certified coach based in Ontario, Canada. Her practice is centered on relational therapy and she specializes in couples and working with individuals who are navigating their personal relationships.
Having been through many life transitions herself, Kathleen has made it her mission to help others find the support and communication they need in their closest relationships. To find out more about Kathleen’s work, check out her website.
Sonia Kahlon is a recovery coach and former addict. She grappled with high-functioning alcohol use disorder throughout her life, before getting sober in 2016.
Over the last five years, she has appeared on successful sobriety platforms, such as the Story Exchange, the Sobriety Diaries podcast and the Sober Curator, to tell her story of empowerment and addiction recovery, discuss health and midlife sobriety, and share how she is thriving without alcohol.
Your sobriety success story starts today, with Kathleen and Sonia. Just press play!
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