Tribe Sober - inspiring an alcohol free life!

Alcohol...and your Brain with Dr Edie Sullivan

My guest this week was Dr Edie Sullivan, Professor of Psychiatry and Behavioral Sciences at Stanford University 
 
In this episode:-Neuropsychologist Dr Edie chronicles her journey from studying memory at MIT and working on notable cases like patient H.M., to her research on the devastating impacts of alcohol use disorder and Alzheimer's disease.She discusses her experiences with memory research, neuroimaging, and the significant relationship between alcohol use and memory impairment, including conditions like Korsakoff syndrome.The conversation also delves into the dangers of alcohol blackouts, the evolving understanding of alcohol use disorder as classified by the DSM, and the correlation with HIV risks.Dr Edie also offers insights on the impact of alcohol on adolescent brain development, strategies for recovery, and emphasizes the importance of community support and reputable resources like the National Institute on Alcohol Abuse and Alcoholism (NIAAA).
More info
Subscription membership for Tribe Sober join up HERE
To access our website click HERE
If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email janet@tribesober.com
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email janet@tribesober.com
Episode Sponsor
          This episode is sponsored by the Tribe Sober Membership Program.             If you want to change your relationship with alcohol then  sign up today          Read more about our program and subscribe HERE
Help us to spread the word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter and Instagram 
You can join our private Facebook group HERE
How to leave an rating/review in Apple Podcasts (on an iOS device)
1. Open the Podcasts app. EASY.
2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field.
3. Select the show under Shows (not under Episodes).
4. Scroll down past the first few episodes until you see Ratings & Reviews.
5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).
 
 

Alcohol...and Anxiety with Maya Acosta

My guest today is Tribe Member and Health & Wellness Educator Maya Acosta who shares her own story as well as some inspiration and great advice!
In this episode:-
Maya grew up in a family which normalized alcohol consumption and this of course influenced her own drinking patterns.
She got married to a vascular surgeon which has given her a unique insight into the damage that can be done if we don’t look after ourselves – this was key to her changing her eating patterns
Maya invited me as a guest on her Healthy Lifestyle podcast to talk about the risks of drinking alcohol – this conversation caused her to question her own drinking patterns
She joined Tribe Sober in July 2022 and found the community support helpful in maintaining sobriety.
Although she’d had periods of sobriety she would eventually relapse but this time she it felt different and more sustainable
Maya is now heading for her second Soberversary and experiencing many benefits including better sleep, more energy, less anxiety and clarity of thought
Eliminating alcohol has reduced her stress levels and also minimized the hot flashes she was experiencing during menopause.
As a Health and Wellness Advocator Maya advocates lifestyle medicine, focusing on plant based diets and physical activity as well as avoiding risky substances such as alcohol
More info
Subscription membership for Tribe Sober join up HERE
To access our website click HERE
If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email janet@tribesober.com
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email janet@tribesober.com
Episode Sponsor
          This episode is sponsored by the Tribe Sober Membership Program.             If you want to change your relationship with alcohol then  sign up today          Read more about our program and subscribe HERE
Help us to spread the word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter and Instagram 
You can join our private Facebook group HERE
How to leave an rating/review in Apple Podcasts (on an iOS device)
1. Open the Podcasts app. EASY.
2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field.
3. Select the show under Shows (not under Episodes).
4. Scroll down past the first few episodes until you see Ratings & Reviews.
5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).
 
To learn more about Maya you can catch her podcast which is called "Healthy Lifestyle Solutions," or go to her website which is called healthylifestylesolutions.org 
 

Why you need a Tribe with Nigel Jones

My guest is author and coach Nigel Jones who shares his own story as well as some inspiration and great advice!
In this episode:-
Nigel started drinking daily at 18, struggled to quit for 36 years.
He found success with a mindset shift, declaring himself a non-drinker from day one.
We talked more about this identity shift during our first podcast interview which you can listen to here
Many of our members have found Nigel's identity shift to being a "non drinker" helpful 
Rather than clocking up the sober days they declare themselves a non drinker from day one
Apart from deciding that he was a non drinker Nigels strategies for quitting alcohol included
Replacing drinking with new habits like walking.
His "9 KM before 9 AM" walking routine led to a significant physical and mental transformation.
Creating new neural pathways through consistent healthy habits.
I shared my own habit change of going on a long walk every evening at 6pm which was my witching hour
We both agreed on the stength of peer pressure to drink
As drinkers we find ourselves in an alcohol drinkers tribe (ADT as Nigel calls it)
When we decide to quit we need to find a new Tribe
I went through this myself and I always say that recovery is about “finding your people”
If you think Tribe Sober might be your people then go to tribesober.com and hit the membership tab
Nigels benefits of sobriety included:
Improved physical health, mental clarity, and spiritual well-being.
Increased time and energy for personal development and learning – for example he
Qualified in Neuro-Linguistic Programming (NLP) and he’s currently studying Hypnotherapy.
Nigel’s working on a New Book called Reroot Yourself
His book focuses on the healing power of nature.
Concepts like forest bathing (Shinrin Yoku) and the benefits of being in nature.
Nigel highlighted the scientific evidence for the mental and physical benefits of nature exposure.
He currently takes these concepts into corporates where he is observing a shift in attitudes towards mental health
Nigels Advice for people wanting to quit…
He advocates reading quitlit and listening to podcasts
Also joining a new tribe for support and encouragement – a tribe to replace your drinking tribe
I often say that to new members – you don’t even have to quit drinking when you join Tribe Sober
Just be curious, listen and learn.. and you’ll get inspired to make a change
As Nigel says curiosity can be a catalyst for change 
Nigel is a coach and runs workshops in corpoprates
Find out more about Nigel via his website 9kmby9am.com
More info
Subscription membership for Tribe Sober join up HERE
To access our website click HERE
If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email janet@tribesober.com
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email janet@tribesober.com
Episode Sponsor
          This episode is sponsored by the Tribe Sober Membership Program.             If you want to change your relationship with alcohol then  sign up today          Read more about our program and subscribe HERE
Help us to spread the word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter and Instagram 
You can join our private Facebook group HERE
How to leave an rating/review in Apple Podcasts (on an iOS device)
1. Open the Podcasts app. EASY.
2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field.
3. Select the show under Shows (not under Episodes).
4. Scroll down past the first few episodes until you see Ratings & Reviews.
5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).
 
 
 

Finding Purpose in Sobriety with Nicole Klassen

My guest today is the lovely Nicole Klassen who did our very first 66 day Sober Challenge 5 years ago – not only has she been thriving in her alcohol free life ever since but she’s reconnected with her voice as a writer..
What a pleasure to hear Nicole's journey through sobriety, her rediscovery of writing and to learn about your current work which involves facilitating writing for mental health.
Also to know that this whole journey was triggered by our 66 day challenge!
If  you’re listening to this and you’re interested in what could be a life changing alcohol free challenge we start our 66 day challenges on 1st September and 20 March every year but if you want to get started right now then sign up as a Tribe Sober member and we’ll start you off n an alcohol free challenge today –
just go to tribesober.com and hit on the membership tab.
In this episode:-
She began experimenting with alcohol at 12-13 years old - binge drinking through high school and early adulthood
This shifted to self medication as she drank alone at home to quell her anxiety
Nicole’s last year of drinking was chaotic and involved frequent binges
She joined our Sober Spring Challenge back in 2018 for an initial 66 days
This started a shift in her focus from alcohol to self-improvement
Nicole describes the Sober Spring Challenge Experience as a transformative and beautiful period 
Community and journalling were significant supports during the Challenge
She experienced significant health improvements, including nervous system reset and healthier metabolism
She was into her second year of sobriety before her weight began to change and she lost 20 kgs
It does take a while for most of us to lose weight when we quit drinking so hang in there – I was 6 months sober when I lost some weight
I believe we mess up our metabolism when we drink and it gradually gets back to normal when we stop
Nicole also experienced Improved adrenal function and reduced cortisol spikes
There were significant Mental Health Benefits for Nicole as well:-
She experienced a Reconnection to Self and a sense of Purpose which included:-  - A Significant change in lifestyle and a sense of belonging  - An Enhanced connection to community   - A Rekindled passion for writing during sobriety as she  - Engaged in daily journaling and creative writing
These days Nicole works as a facilitator with the Life Writing Collective
In this role she focuses on writing as a tool for mental wellbeing
Nicole’s website is – Naluthando.co.za 
Nicoles advice for anyone struggling with their drinking
  - Take the first step by joining a supportive group
  - Recognize the importance of connection and community
  - Utilize resources like workshops and challenges to stay committedMore info
Subscription membership for Tribe Sober join up HERE
To access our website click HERE
If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email janet@tribesober.com
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email janet@tribesober.com
Episode Sponsor
          This episode is sponsored by the Tribe Sober Membership Program.             If you want to change your relationship with alcohol then  sign up today          Read more about our program and subscribe HERE
Help us to spread the word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter and Instagram 
You can join our private Facebook group HERE
How to leave an rating/review in Apple Podcasts (on an iOS device)
1. Open the Podcasts app. EASY.
2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field.
3. Select the show under Shows (not under Episodes).
4. Scroll down past the first few episodes until you see Ratings & Reviews.
5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).
 

Unplugging from the Alcohol Matrix with Dustin Dunbar

My guest today is Dustin Dunbar, author and leader of the  Alcohol Free Revolution
In this episode:-
Alcoholism affected Dustins family; his grandfather and father both struggled with it.
Despite his early vow not to drink, Dustin began drinking as a teenager due to peer pressure.
He enjoyed a successful career in sales, real estate, and insurance.
Social drinking became part of his lifestyle, exacerbated by business and social environments promoting alcohol consumption.
Like with many of us Dustin’s alcohol use escalated gradually,
He recognized the negative impact of alcohol in his mid-thirties and quit drinking four years ago.
Like me he was Inspired by Annie Grace’s book "This Naked Mind," he began to see alcohol consumption as a form of unconscious behavior controlled by societal norms and marketing.
Dustin describes a crazy dream he had where he's on a gurney in a room filled with other people, all plugged into tubes pumping ethanol into them. He realizes he’s being controlled by Big Alcohol,
This dream leads him to conclude that society is trapped in an "alcohol matrix," where many people consume ethanol regularly, believing it to be normal and acceptable, despite its harmful effects.
I also love the expression Alcohol Matrix which I first discovered in the Unexpected Joy of being Sober by Catherine Gray – she has a whole chapter on how we need to unplug from the matrix… and its true
Unplugging can feel strange and lonely for a while but then it turns to a feeling of freedom…. And joy
Dustin founded the Alcohol Free Revolution, offering support, education, and community to those seeking to quit drinking.
The initiative includes coaches, therapists, and various experts to help individuals recover and lead alcohol-free lives.
He’s also written a book called You’re Doing Great… and other lies Alcohol old me – get his book and find out more about Dustin his website which is dustin-dunbar.com
More info
Subscription membership for Tribe Sober join up HERE
To access our website click HERE
If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email janet@tribesober.com
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email janet@tribesober.com
Episode Sponsor
          This episode is sponsored by the Tribe Sober Membership Program.             If you want to change your relationship with alcohol then  sign up today          Read more about our program and subscribe HERE
Help us to spread the word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter and Instagram 
You can join our private Facebook group HERE
How to leave an rating/review in Apple Podcasts (on an iOS device)
1. Open the Podcasts app. EASY.
2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field.
3. Select the show under Shows (not under Episodes).
4. Scroll down past the first few episodes until you see Ratings & Reviews.
5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).
 

Sobriety Myths with the late Eusebius McKaiser

I’m recording this exactly a year after the death Eusebius McKaiser died at the tragically young age of 44.
He was a national treasure for South Africans – an author, a journalist and broadcaster.  One of the smartest public intellects in the country he was a fierce defender of truth and justice as many politicians found out to their cost!
He was also a warm and generous friend.So instead of the planned episode I wanted to say a few words about my friend Eusebius and re-release one of the podcast interviews he did for Tribe Sober.
The story starts back in 2001 when I relocated from the UK to SA.  I started to watch national tv, trying to get my bearings in this beautiful and complex country.  I spotted Eusebius on a talk show and was impressed. I read a couple of his books and listened to him on the radio.  I discovered he’d been to Oxford University on a scholarship and had won a global award as a Debating Champion.
I first met him in person more than a decade ago…
Ironically I was drunk at the time!
We were at the Franschhoek Literary Festival where I’d been drinking wine most of the day.  This didn’t stop me dragging Long Suffering Husband to the Elephant and Barrel Pub in the evening. 
I spotted Eusebius in the bar.  He was with deep in conversation and I didn’t want to interrupt.  
However husband knew I was a fan and he nudged me towards him – not quite sure what Eusebius thought about this drunken Brit lurching at him but he was very kind.
For obvious reasons I don’t remember much about that conversation but that was the evening that our unlikely but enduring friendship was born.
I finally ditched the booze in 2015 and set up Tribe Sober.  Eusebius signed up for our Dry January Challenge and one of the mailers included my Goodbye to Alcohol letter – he asked me to come to Cape Talk and read it out on his Show.
So I did and we got plenty of calls from people who knew they needed to say Goodbye to Alcohol.  I’ll put a link to that radio program in the shownotes. 
Apart from reading my letter we raised more than R10,000 for Earthchild within 30 minutes.  Just like me he loved the work done by NGO Earthchild and for the last 8 years he helped me to fundraise more than R300,000  which enabled more than 1000 underprivileged children to get a year of yoga and lifeskill classes.
 I then became a regular on his show and many of our current and past members found us via Eusebius.  He loved the work we did at Tribe Sober and often promoted us on his social media.
He came to two of our workshops in Joburg.  The first one as a participant and the second one as my co-facilitator. 
We looked out for each other - he coached me to be a better speaker on the radio and I convinced him to start his own podcast when he left Cape Talk. 
Have a listen to this episode we recorded about 18 months ago
In this Episode
The sober curious movement is growing – we have an endless variety of AF drinks, many online sobriety groups and even our own magazine Hola Sober.
Eusebius believes that people should be free to make “bad choices” in life but did agree with me that education is important. Alcohol is a legal drunk which damages our health and drinkers need to be aware of that.
When tobacco advertising was banned the information about the link with lung cancer was all over the media – if alcohol advertising was banned we would hear a lot more in the media about the link between alcohol and 7 different types of cancer.
Women need to know that drinking more than 3 glasses of wine a week will raise their breast cancer risk by 15%
We tackled a couple of sobriety myths – first of all the myth that we can’t have fun without alcohol – the truth is that once you have navigated those early difficult months of sobriety then it’s easy to have fun without booze – and lovely not to have to pay the price of a hangover the next day! Our subconscious minds have been convinced by a combination of marketing and peer pressure that we need alcohol to enjoy ourselves – to deprogram this thinking we need to spend a few months socialising without alcohol – its not easy but treat it as a challenge and you will get there – your subconscious will eventually get it!
The second myth we busted was the myth that we need the buzz of booze to be creative – Eusebius wrote some of his early essays when on his way down from heavy drinking sessions but feels he has done some of his best writing since he’s been sober.
We talked about the social pressure to drink which is relentless and hard to cope with when we are in the early stages of sobriety – alcohol really is the only drug we have to justify NOT taking
That’s why CHALLENGES are so great – especially our January Challenge – we can just say “I’m raising money for charity by doing a Dry January” – nobody can really argue with that one!
We get more confident dealing with peer pressure to drink as time goes by and eventually many of us are proud of our sobriety and eager to talk about it!
Eusebius always maintains that it’s not our responsibility to make other people feel comfortable about their drinking and is quite happy to be rude to people who interrogate him about his sobriety!
We talked about dependency and I explained that I didn’t even realise what trouble I was in until I tried to cut down – and couldn’t. 
That’s another reason challenges are great – its an opportunity to test your dependency – if you can get through a month without booze easily then you are fine – if not then you may need to make some changes!
Do a challenge at least twice a year to keep your eye on your level of dependence.
A challenge is also useful if you want to cut down your drinking – low risk levels are just one and a half bottles of wine a week (or 6 beers) – so do a challenge, have a month off the booze and then it will be easier to reset your drinking pattern.
Eusebius stressed that the Earthchild project helps children to find a moment of peace in their difficult lives. Yoga may be perceived as a middle class pastime but in fact the postures and the breathing bring a sense of calm to children who grow up surrounded by gang violence and poverty.
We concluded with a few tips and benefits of sobriety:-
Eusebius main benefit which he wasn’t even expecting has been the time he has regained now he no longer drinks – he loves getting up early at the weekend and getting on with his day
His tip was to stock up on AF drinks – Dry January Challengers get a discount from DN.co.za
My benefit was sleep – as drinkers we get only 2 cycles of REM sleep (we need 7) – over the years we build up a permanent sense of fatigue if we drink – even a month off the booze will boost our energy levels
My tip was to find your people – its very hard to change your drinking alone so join tribe sober!
So I do hope we have inspired you to sign up for the January Challenge 
If you are listening to this and it's not January don't worry - we've got you covered - all you need to do is to go to our tribesober.com and hit Join Our Tribe and we'll put you on our 30 day starter challenge for new members.
More info
Subscription membership for Tribe Sober join up HERE
To access our website click HERE
If you would like a free copy of our "Annual Tracker" or our e-book "66 Days to Sobriety" please email janet@tribesober.com
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community just email janet@tribesober.com
Episode Sponsor
          This episode is sponsored by the Tribe Sober Membership Program.             If you want to change your relationship with alcohol then  sign up today          Read more about our program and subscribe HERE
   
 
Help us to spread the word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast then please leave us a 5 star review on Apple podcasts, take a screenshot of your review and DM it to Tribe Sober’s Instagram page - see PS for instructions - we'll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter and Instagram 
You can join our private Facebook group HERE
 
PS   How to leave an rating/review in Apple Podcasts (on an iOS device)
1. Open the Podcasts app. EASY.
2. Choose "Search" from the bottom row of icons and enter the name of the show (i.e., "Recover Like A Mother") into the search field.
3. Select the show under Shows (not under Episodes).
4. Scroll down past the first few episodes until you see Ratings & Reviews.
5. Click "Write a Review" underneath the displayed reviews from other listeners. You'll then have the option to rate the show on a 5-star scale, and write a review (you can rate without writing, too but it's always good to read your experience).
 

Break Free from Booze today! - if not now...when?

On this weeks solo episode I talk about our Breaking Free program which we run four times a year. 
Registration for the current program is open until 30th May  - more info here 
 
We limit each Breaking Free group to 20 so you’ll always get personal attention
In this episode:-
I talk about the warning signs of alcohol dependence as well as the benefits of an alcohol free lifestyle
The Breaking Free program has four components…
Four pieces of a puzzle that come together to create a transformation…
The first piece of the puzzle is Community Support so we connect you with the other people on the Breaking Free program
 We put you in a chatgroup with where you’ll also find some TS team members to answer any questions you may have
The second piece is our 4 hour Masterclass – a group session which we hold via Zoom.  Another opportunity to get to know the other people on the program as everyone will share their story at the beginning of the session.  By the end of the Masterclass you’ll understand:-
The importance of a mindset change and the damage alcohol does to our health
We’ll be sharing our tried and tested sobriety toolkit and you’ll end the session feeling motivated and excited about the changes ahead.
While the Masterclass will give you an overview of the Tribe Sober approach to thriving in sobriety the online course will enable you to dive deeper at your own pace.  You’ll get all the theory and training you need to overturn your limiting beliefs around alcohol which is the key….
Just as we’ve been programmed into thinking that alcohol is an essential part of our daily lives our online program will de-program you and enable you to understand that you will be happier and healthier without it!
The third piece is our online course which includes videos, podcasts, articles and book recommendations so you’ll be able to throw the book at your sobriety – you’ll be able to treat it as a 3-month project that will change the trajectory of your future.
The fourth part of the puzzle is the personal support. 
You’ll have a 1.2.1 Zoom call with me so that I can hear your story and give you some personal guidance
My colleague Sue will catch up with you midway through the course to get a progress report and
Last but not least you can book a session with our Coach Lynette who will discuss how you are applying the theory of the Breaking Free program to your daily life
So that’s the four pieces of our Breaking Free puzzle, four pieces that will come together to create an alcohol free lifestyle that you love..
Apart from creating a program that will get results we’ve created a program that is flexible and will fit in with your busy lives…. 
All of the 1.2.1’s can be scheduled to suit your convenience, the online course can be worked through at your own pace so the only timeslot you need to fit in is the four hour Masterclass.
While we’re on the subject of time that’s one of the unexpected benefits of sobriety….. when we no longer spend time drinking and recovering from the drinking we find ourselves with extra time on our hands….
As well as the energy to do something constructive with that time!
Registration for the current Breaking Free program is open until 30th May - more info here
More Info
Tribe Sober membership – you can join up HERE.
To access our website, click HERE.
If you would like a free copy of our “Annual Tracker” or our e-book 66 Days to Sobriety, please email janet@tribesober.com.
If you would like to come to our Saturday afternoon Zoom Cafe as a guest and meet our community, just email janet@tribesober.com.
 
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page – see PS below for instructions. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter, TikTok and Instagram.
You can join our private Facebook group HERE.
PS: How to Leave a Rating/Review in Apple Podcasts (on an iOS Device)
Open the Podcasts app. EASY.
Choose “Search” from the bottom row of icons and enter the name of the show (e.g. Recover Like a Mother) into the search field.
Select the show under Shows (not under Episodes).
Scroll down past the first few episodes until you see Ratings & Reviews.
Click Write a Review underneath the displayed reviews from other listeners. You’ll then have the option to rate the show on a 5-star scale and write a review (you can rate without writing too but it’s always good to read your experience).
 

Want to Quit Drinking? - 9 Mistakes to Avoid!

NEWSFLASH! - Our Breaking Free Program is open for enrollment until 30th May - get more info here 
 
I'm Janet Gourand, founder of Tribe Sober and I celebrated my 9th Soberversary on 23rd May, 2024!
Most of our Tribe Sober members know my story – how I quit drinking and started Tribe Sober but as we are getting new podcast listeners every week I’m re-releasing my story along with my Goodbye to Alcohol Letter.
But before that I have some fresh content that will be useful to everyone on this journey….
In this episode:-
Common mistakes when we're trying quit drinking
Mistake number 1 — Waiting for rock bottom
I knew I had a problem but I was in denial for years. Convincing myself that I wasn’t that bad. I couldn’t possibly be an alcoholic because I was holding down a responsible job and raising a family. An alcoholic was that homeless man in the park who had lost everything. That wasn’t me!
Mistake number 2 — ModerationI spent a decade stuck in the Moderation Trap. Once I’d learned that the low risk limits of alcohol are just one and a half bottles of wine a week I decided that I would drink within those limits. It was only when I tried (and failed) to do that that I realised just how dependent I had become.
Mistake number 3 — Fearing failure
I almost never got started on this life-changing journey because I believed I would fail. I just couldn’t imagine quitting alcohol, never having a drink again. I knew that I had tried (and failed) to moderate my drinking again and again. Surely it would be even harder to quit completely?
Mistake number 4 — Worrying about other people
Peer pressure is powerful. I was trapped in my drinking because I couldn’t bear to peel away from the herd and be different. As an introvert and a people pleaser I didn’t want to be the centre of attention as I was bombarded with questions about why I wasn’t drinking.Mistake number 5 — Being influenced by marketingAs a teenager I believed that alcohol was cool. Wine became the essential parenting aid as I joined the mommy juice culture. Mid-life challenges needed wine as did juggling a career with family life. Retirement gave me time to relax and drink even more wine!
Mistake number 6 — Waiting for happiness to strike..
I had relied on alcohol to make me feel good for a such a long time that I missed those chemical highs when I stopped. During my first few months of sobriety I didn’t change anything in my life. I just didn’t drink. I expected to feel happy because I was sober. But I didn’t, I felt flat and rather depressed. I learned that I would need a project to keep my happy brain chemicals firing!
Mistake number 7 — Being depressed about quittingI had to quit for health reasons and was horrified at the prospect of an alcohol free life. I imagined that an alcohol free life would be a grey and boring existence. Alcohol had become so entrenched in my life that I had no idea how I would socialise, relax or have fun without it.
Mistake number 8 — Trying to do it alone
I thought there was something wrong with me because I couldn’t be happy with just “one glass” of wine like some of my friends. I tried (and failed) to quit over and over. I was ashamed of my drinking problem and wanted to fix it myself. I didn’t want to reach out for help or join a community.
LEARNING FROM MISTAKES — 8 TIPS!
TIP NUMBER 1: Do it now! Alcohol dependence is like anelevator and it’s only going down. The longer you leave it the worse itwill get so if you’re worried about your drinking then Do it Now!
TIP NUMBER 2: Forget Moderation! If you could moderate you would have done it by now. People who can moderate just do it naturally. They might have a glass of champagne at a wedding but alcohol is not really on their radar.
TIP NUMBER 3: Have your reasons ready Just smile and say “I’m taking a break from the booze because I’ve not been sleeping well” and remember it’s not your responsibility to make other people feel comfortable about their drinking!
TIP NUMBER 4: Change your thinking…about drinking Reflect and question the limiting beliefs you hold about alcohol. Do you really need alcohol to have fun, to relax, to console yourself for a difficult day? Explore new ways to manage these situations.
TIP NUMBER 5: Reconfigure your life! When you quit drinking you can’t just leave everything the same. You’ll need to change your routines and get new interests. New hobbies and a new community will keep you happy and engaged.
TIP NUMBER 6: Get excited! Get excited about this life changing opportunity! You are going to look better, feel better, sleep better and be full of energy. Ditching the booze is the best thing we can do for our health and happiness as we get older.
TIP NUMBER 7: Find your People The joy of connecting with others on this journey is that we realise we are NOT alone. 20% of social drinkers will become dependent over the years. There is such power and relief in sharing our stories with others in a community like tribesober.com
TIP NUMBER 8: Progress not Perfection should be your strategy. Some people have many Day Ones but the important thing is to keep trying. Do it in stages. 30 days, 100 days, 6 months and then a year.
More Info
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Find out more about our FREE Bootcamps - next one is 20-24th May - more info HERE
 
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter and Instagram.
You can join our private Facebook group HERE.

Alcohol...and Ageing with Professor Ben Loos

My guest today is Ben Loos, he’s a professor at Stellenbosch University and leads a neuro research group.  His team focuses on neurodegenerative diseases and brain cancers, with a major focus on autophagy
Autophagy is the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier cells – a process which is essential to good health.
Ben's research is at a particularly exciting stage right now as he is busy developing a device that will enable us to measure our autophagy rate – much as we can measure our resting heart rate or our glucose levels. 
He is CEO of a start up called Phagoflux which will bring this product to market.
Knowing our autophagy rate can make a big difference and will motivate us to strive for a healthy lifestyle  –for example if we see it is too low then we can do something about it – we can do some exercise or we can implement a 12 hour fast.
Of course I asked Ben about what impact alcohol has on the autophagy process as well as other aspects of our health. 
In this episode:-
Health Risks of Alcohol: Excessive alcohol consumption is linked to various diseases, including cancer and neurodegeneration, due to its stress-inducing effects on cells and interference with processes like memory consolidation and sleep.
Effects on Memory and Aging: Alcohol impairs both short-term and long-term memory formation, and chronic consumption accelerates brain aging, increasing susceptibility to neurodegenerative diseases like dementia.
Alcohol Dependence and Blackouts: Regular heavy drinking can lead to alcohol dependence and blackouts, which indicate severe brain impairment and are precursors to brain damage. Particularly dangerous as we get older
Alcohol and Autophagy: Alcohol abuse can impair autophagy due to oxidative stress, inflammation, and mitochondrial dysfunction.
Thinking about our general health: Quitting alcohol leads to significant improvements in health, including liver regeneration, reduced inflammation, and better immune function, emphasizing the importance of avoiding alcohol dependency, especially as one ages.
With an autophagy monitoring device like Phagoflux we could monitor our personal autophagy levels, just like checking our blood pressure or glucose levels. If the levels are high, it's a good sign that our cellular cleaning mechanism is functioning optimally. But if it's low, then interventions like exercise or dietary changes could help boost autophagy and improve cellular health.
It's all about empowering us to take control of our wellness at a cellular level and I think many of us ex drinkers are keen to take action to heal our bodies and brains as much as we can.
Autophagy in Healing: Autophagy plays a vital role in cellular healing by removing damaged components and restoring function.
Autophagy Monitoring Device: Fagovlux aims to measure personal autophagy levels, crucial for understanding aging.
Personalized Autophagy: Understanding one's daily autophagy activity can guide lifestyle choices like diet and exercise.
Exercise and Autophagy: Exercise increases autophagy, contributing to healthy aging and reducing disease risk.
Intermittent Fasting: Fasting triggers autophagy by sensing a lack of amino acids, promoting cellular repair and health.
Of course we already know the basic health rules and we try to stay alcohol free, eat a healthy diet and fast occasionally and exercise regularly.
But how motivating would it be to be able to monitor our autophagy rate and see what impact our hard working is having on our health!
Connect with Ben: Contact Ben through the Stellenbosch University website or the Neuro Research Group website for more information.
www. neuroresearchgroup. com
More Info
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Find out more about our FREE Bootcamps - next one is 20-24th May - more info HERE
 
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter and Instagram.
You can join our private Facebook group HERE.
 
 

My Year of NOT getting Sh*tfaced! with Pamela Power

Today’s podcast comes with a bit of a health warning. 
Moderation is not something we recommend here at Tribe Sober – mainly because so many us were trapped in what I call the moderation swamp.
We tried (and failed) over and over again to moderate our alcohol intake – all because we counldn’t imagine life without out gass of wine!
Personally the whole of my 50’s was spent in that battle to moderate… a battle that I never won and it’s only now I’m well and truly out the other side that I can see the reality which is that once we’ve crossed a line into dependence we can never moderate – we can never go back…
We just need to put all that effort we put into moderation into creating a beautiful alcohol free life – a life we don’t want to escape from..
Having said all that I do know that we have some “sober curious” people listening to this podcast, people who’ve not yet crossed that line into dependence.. so this episode will be of particular interest to them..
But if you were worried about your drinking and you have managed to clock up a period of sobriety then I would urge you to hang in there… it will get better and better and trying to moderate could take you back to Day One again!
So let’s get to my guest who is Pamela Power, who is an author, a television script writer and has published a book called  “My Year of Not Getting Shitfaced”..
In this episode:-
Pamela’s mother was dependent on alcohol
As a result Pamela become a people pleaser - anxiously watching for her mothers behaviour to change as she drank
As a teenager Pamela sampled homemade wines on her grandmother's farm in Ireland
There was occasional drinking during teenage years and university but nothing excessive
Her drinking Increased as she enjoyed socialising with her friends during weekends and social events
This period was pre-parenthood so the responsibilities of motherhood put the brakes on her drinking
In spite of this she found herself drinking more during social gatherings and stressful periods, especially during COVID-19 pandemic
She recognised that there could be a potential problem even though she certainly didn’t fit the traditional addiction narrative
Pamela experienced an embarrassing blackout during Mothers Day and decided she needed to take a break and reassess her drinking habits
Her intention was to experiment with moderation and take periodic breaks as a means of self-awareness and health maintenance
Pamela acknowledges that she had no idea of the low risk limits or alcohol  
She is not alone in this – many people are unaware of those limits. 
To be clear the World Health Organisation says that to be healthy we shouldn’t drink alcohol at all. 
The evidence is stacking up and it's now proven that alcohol is linked to 7 types of cancer and more than 60 diseases.
Moderation means drinking no more than a bottle and a half of wine A WEEK. 
Knowing I had to drink within those limits is actually one of the things that helped me to quit.  Drinking a small glass of wine in the evening was not going to give me a buzz so I might as well quit!
We discussed the societal differences in drinking culture, highlighting the sober curious movement and the way the younger generation seems to be falling out of love with alcohol
The latest stats from UK tell us that a massive 40% of 18-24 year olds don’t drink at all!
Pamela enjoys fine wines but does recognize their addictive nature.
We reflected on the challenges of sober socializing and the benefits of leaving social events early.
We agreed on the importance of finding new sources of entertainment and occupation without alcohol.
I mentioned my concern about the possibility that her book could tempt people to try (or retry) moderation when they really needed to quit as they were already dependent.
Pamela explained that she had read a lot of quitlit and could not identify with any of the authors as their stories were too extreme
So she has written this book recognising that there are different drinking patterns and that her story will resonate with those people who are simply sober curious
The book is called, "My Year of Not Getting Shit Faced," available online and in bookstores.
More Info
Episode Sponsor
This episode is sponsored by the Tribe Sober Membership Program.  If you want to change your relationship with alcohol then sign up todayRead more about our program and subscribe HERE
Find out more about our FREE Bootcamps - next one is 20-24th May - more info HERE
 
Help us to Spread the Word!
We made this podcast so that we can reach more people who need our help.  Please subscribe and share.
If you enjoyed the podcast, then please leave us a 5-star review on Apple podcasts.
Take a screenshot of your review, and DM it to Tribe Sober’s Instagram page. We’ll send you something special to say thank you!
We release a podcast episode every Saturday morning.
You can follow Tribe Sober on Facebook, Twitter and Instagram.
You can join our private Facebook group HERE.