Creativity isn’t just a hobby—it can be a sobriety tool, a self-care practice, and a way back to the parts of ourselves we forgot. In this episode of Sisters in Sobriety, Sonia and Kathleen explore how play, journaling, memory keeping, and hands-on creativity can help women rebuild identity and joy after alcohol. Sonia is joined by Amy Tangerine, a designer, author, creative director, memory keeper, and founder of a colorful creative brand that has inspired hundreds of thousands of people to reconnect with imagination, craft, and permission to play.

The conversation opens up the question of what happens when drinking used to be the “play hard” part of life—and what it means to redefine fun in sobriety. Sonia and Amy talk about childhood creativity, cozy hobbies, scrapbooking, junk journaling, reading, Legos, collecting, and why many adults dismiss the very activities that once made them feel alive. They also explore how high-achieving women can struggle to do something without measuring it, monetizing it, or turning it into another task.

Amy shares how creative flow can become a grounding practice, especially for people who feel anxious, overworked, disconnected, or unsure of who they are without alcohol. The episode covers memory keeping, analog journaling, vision boards, tactile creativity, pen-to-paper reflection, creative self-care, inner child work, and the difference between creating for an outcome versus creating for the process. Amy also talks about “taking your rage out on the page,” using journaling to process emotions, and building small systems that make creativity possible in 10- to 15-minute pockets.

In the personal story segment, Amy opens up about being raised by immigrant parents, her early love of stickers, crayons, journals, and magazines, her transition from fashion into scrapbooking, and the burnout that pushed her to rethink success. She also shares the deeply personal role vision boards played during her miscarriages, how creativity helped her imagine and accept a different version of family, and how manifesting, aligned action, and self-belief shaped her life.

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.

Highlights

00:00 Welcome to Sisters in Sobriety with Amy Tangerine
01:00 Amy’s earliest creative sparks: crayons, stickers, journals, and crafts
02:00 From fashion design to scrapbooking and memory keeping
03:00 The Hello Kitty journal that started Amy’s diary practice
04:00 Why Amy blended memoir and guidance in Craft a Life You Love
05:00 Why hobbies matter more than people think
06:00 Taking 15 minutes for creativity without explaining it to anyone
07:00 Amy’s immigrant parents and the freedom to follow what made her happy
09:00 Creativity as a way to design a more intentional life
10:00 Creative flow, harmony, and coming back to yourself
11:00 Collage as comfort during family stress and grief
13:00 Redefining play when drinking used to be the recreational hobby
14:00 Returning to the activities that brought joy in childhood
15:00 Sonia on rediscovering reading in sobriety
16:00 Legos, collecting, and childhood hobbies as adult comfort
18:00 Junk journaling and the return to analog creativity
20:00 What happens emotionally when people enter a playful state
21:00 Giving yourself permission to create in small pockets of time
23:00 Letting go of metrics, productivity, and the pressure of an end product
25:00 Pen-to-paper journaling versus digital memory keeping
27:00 Balancing AI tools, metrics, and the need for handwriting
30:00 What memory keeping really means
31:00 “Take your rage out on the page” as emotional release
34:00 Pickleball, anger, and accessing different parts of the self
35:00 Simple ways to incorporate photos, planners, and everyday memories
37:00 Why memory keeping does not have to be chronological
39:00 Vision boards, self-belief, and “what I desire is what I deserve”
42:00 Manifesting, higher power, and aligned action
47:00 Amy’s products, printables, stickers, and ways to get started creatively

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Sonia sits down with psychiatrist Dr. Daniel Hochman for a candid, nuanced conversation on addiction, recovery, and what actually works in the real world in this episode of Sisters in Sobriety. Daniel Hochman, is a board-certified psychiatrist and creator of Self Recovery, an online program helping people address substance and behavioral addictions through a science-based, psychologically informed approach that prioritizes privacy, agency, and emotional understanding.

The conversation explores the limits of traditional recovery models, including where 12-step programs can feel outdated or incomplete, and why concepts like “powerlessness” may actually undermine long-term change. Sonia and Dr. Hochman dig into questions around agency vs. external control, whether addiction is a disease or learned behavior, and how approaches like urge surfing, emotional regulation, and behavioral strategies fit into recovery. They also examine the role of medication like Antabuse and naltrexone, the rise of alternative recovery models, and how high-achieving individuals experience addiction differently.

Dr. Hochman reframes addiction as a response to “intolerable emotions,” highlighting how anxiety, dissatisfaction, and internal conflict can quietly drive addictive behaviors. He introduces a practical framework—moving from underlying distress to cravings to action—and explains how different “points of attack” can interrupt that cycle. 

As the conversation unfolds, Sonia shares her own experience navigating sobriety outside of traditional systems, including her curiosity about the 12 steps and her journey into emotional sobriety.

The episode shifts into a more personal exploration of identity—especially for high achievers whose self-worth is tied to performance—and what it looks like to rebuild a sense of self without alcohol. Through this lens, recovery becomes less about restriction and more about rediscovery, experimentation, and learning how to sit with discomfort rather than escape it.

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.

Highlights

[00:00] Introduction to Dr. Daniel Hochman and Self Recovery
[01:00] Why willpower isn’t enough in addiction recovery
[02:00] What a psychiatrist actually does in addiction treatment
[03:00] Early exposure to rehab systems and gaps in care
[04:00] Problems within the addiction treatment industry
[05:00] The role of untrained providers in recovery spaces
[06:00] Sonia’s experience exploring the 12 steps
[07:00] “Powerlessness” and the problem with vague frameworks
[09:00] Locus of control and reclaiming agency in recovery
[12:00] Why vague advice like “try harder” doesn’t work
[14:00] What traditional recovery models get right—and wrong
[16:00] Why addiction science hasn’t been fully integrated into AA
[18:00] Addiction as a response to underlying emotional distress
[20:00] Trauma, boredom, dissatisfaction, and hidden drivers
[22:00] The “current” model: from pain to craving to action
[24:00] Urge surfing and behavioral tools for early sobriety
[26:00] Why deep emotional work shouldn’t come first
[28:00] Limitations of CBT and surface-level therapy
[30:00] Inside the Self Recovery program framework
[33:00] Sobriety vs. moderation: choosing your own path
[36:00] Medications in recovery: Antabuse vs. naltrexone
[41:00] High achievers, identity, and addiction patterns
[45:00] Rebuilding a sense of self beyond achievement
[49:00] Rediscovering hobbies, curiosity, and joy in sobriety
[51:00] One simple awareness practice to start changing behavior

Dr. Hochman's Links

Self Recovery's Website: https://www.selfrecovery.org/

Self Recovery's Instagram: https://www.instagram.com/selfrecoveryhealth/

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Sonia sits down with Jeremy Lipkowitz to unpack addiction, dopamine, and the hidden patterns behind compulsive behaviors—from alcohol to everyday habits.

They dive into the questions most people avoid: What actually drives compulsive behavior? Why does dopamine keep us chasing more instead of feeling satisfied? How do perfectionism, shame, and high achievement intersect with addiction? And what happens when we swap one coping mechanism for another—alcohol for work, porn, social media, or even productivity? They also explore how habits quietly escalate and how identity becomes entangled in addiction.

Jeremy breaks down neuroplasticity and how repeated behaviors wire the brain, reinforcing cycles of craving and avoidance. He reframes dopamine as the chemical of wanting—not pleasure—and explains how this fuels the loop of desire. The conversation introduces tools like urge surfing, mindfulness, and creating space between stimulus and response, alongside a deeper look at emotional avoidance, shame, and the “hungry ghost” cycle of never feeling like enough. They also demystify meditation—what it actually is, and how to practice it without perfection.

The episode also traces Jeremy’s personal turning point—from a high-achieving student battling insecurity and compulsive behaviors to discovering meditation and a new definition of fulfillment. As Sonia reflects on her own patterns in real time, the conversation becomes a powerful example of what it looks like to pause, notice, and choose differently.

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 – Introduction to Jeremy Lipkowitz and his work in addiction recovery
01:30 – Jeremy’s early struggles with insecurity and addiction
03:45 – Realizing the path he was on wasn’t leading to happiness
06:15 – Why success didn’t translate into fulfillment
08:00 – Neuroplasticity and how habits shape the brain
10:30 – Dopamine explained: wanting vs. liking
12:45 – How addiction escalates over time
14:30 – Addiction as emotional avoidance
16:10 – Why we struggle with boredom and discomfort
17:45 – Identity and shame in addiction
20:00 – Rationalizing harmful behaviors
21:30 – Addiction as a universal pattern
23:00 – The “dry drunk” concept and root causes
24:30 – Healthier vs. harmful coping mechanisms
26:00 – Recognizing subtle compulsions
28:15 – What urge surfing is
31:00 – Creating space before reacting
34:00 – Building mindfulness as a skill
37:00 – Meditation myths and perfectionism
41:30 – Different types of meditation
45:00 – Mindfulness in everyday life
49:00 – Perfectionism as addiction
52:00 – The “hungry ghost” mindset
55:30 – Sonia’s real-time habit awareness
58:30 – Learning to sit with boredom
01:02:00 – Why abstinence can help moderation
01:06:00 – How subtle habits take hold
01:09:00 – Finding freedom from external validation

Jeremy's Links

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Inflammation is at the root of so many modern health struggles—but what if the way we approach it is completely backwards? In this episode of Sisters in Sobriety, Sonia sits down with Dr. Shivani Gupta—Ayurvedic practitioner, functional health expert, and author of The Inflammation Code—to explore a radically personalized approach to healing. Sonia guides listeners through how inflammation shows up in daily life, how stress and lifestyle habits quietly fuel it, and how Dr. Gupta’s “Elemental Design” framework helps decode each person’s unique health blueprint.

The conversation dives into how different body types respond to stress, food, and alcohol, and why a one-size-fits-all wellness plan often fails. Questions unfold around how mental inflammation contributes to physical disease, how gut health connects to energy and mood, and why sleep, circadian rhythm, and daily rituals may matter more than the latest health trend. The episode also explores the real impact of alcohol on gut permeability and inflammation, and how habits like late-night eating, blue light exposure, and chronic stress quietly disrupt the body’s natural healing processes.

Throughout the episode, Dr. Gupta introduces key concepts like chronic low-grade inflammation, bio-individuality, and the connection between the microbiome and overall health. She explains how ancient Ayurvedic principles align with modern science—from circadian rhythm optimization to the role of super spices like turmeric in reducing inflammation. The discussion weaves in practical insights on improving sleep hygiene, supporting the gut microbiome, managing cortisol, and using simple daily rituals—like tea, breathwork, or structured routines—to regulate the nervous system and reduce inflammation at its source.

As the conversation unfolds, Dr. Gupta shares her deeply personal journey—from growing up between Western medicine and Ayurvedic traditions to a turning point that led her to reject overmedication and seek root-cause healing. That experience sparked decades of study and ultimately shaped her mission to bring ancient healing wisdom into modern life in a practical, accessible way. The episode closes with a powerful reminder that healing doesn’t require perfection—it starts with small, intentional shifts that bring the body back into balance.

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.

00:00 Introduction to Dr. Shivani Gupta and The Inflammation Code
02:00 Growing up between Western medicine and Ayurveda
03:00 The breaking point with overmedication and antibiotics
04:30 Discovering Ayurveda and root-cause healing
06:00 Turmeric and the science behind super spices
08:00 What “Elemental Design” means for your health
10:00 Understanding Vata, Pitta, and Kapha body types
12:00 How different constitutions experience inflammation
14:00 Autoimmune conditions and personalized health patterns
17:00 Circadian rhythm and its role in inflammation
18:30 How sleep impacts detoxification and healing
20:00 Building a realistic sleep routine
22:00 Ideal sleep environment and temperature
23:30 Common mistakes with turmeric and anti-inflammatory diets
25:00 Chronic inflammation and modern lifestyle stressors
27:00 Supplements vs. whole foods: what actually works
31:00 What is “mental inflammation”?
33:00 Stress, burnout, and disease connection
35:00 Gut health, microbiome, and daily habits
37:00 Alcohol’s impact on gut health and inflammation
40:00 How different body types respond to alcohol
43:00 Tools for relaxation without alcohol
47:00 The most important first step: prioritizing sleep

Dr. Shivani's Links

www.shivanigupta.com
IG: @dr.shivanigupta

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Addiction, astrology, and emotional healing take center stage in this episode of Sisters in Sobriety, as Sonia sits down with humanistic astrologer Jessica Lanyadoo. Together, they unpack how addiction isn’t just about substances—it’s about emotional patterns, coping mechanisms, and the ways we abandon ourselves. Jessica brings a grounded, no-nonsense approach to astrology, helping Sonia explore how tools like astrology, community, and self-awareness can support sobriety and long-term healing.

What role does emotional regulation play in addiction? Can astrology reveal patterns behind compulsive behaviors or anxiety? How do dopamine-driven habits like scrolling or shopping mirror substance use? Sonia and Kathleen guide the conversation through big questions around fate vs. free will, the psychology of addiction, and whether spiritual tools—like astrology—can become coping mechanisms themselves. The discussion also explores the complexities of recovery spaces, including the benefits and challenges of 12-step programs, shame, and accountability.

The conversation weaves together concepts like harm reduction, emotional processing, and the neuroscience of addiction. Jessica introduces the idea that addiction is often rooted in an inability to tolerate feelings, rather than a lack of willpower. She breaks down how different types of anxiety and coping behaviors can manifest, and how misdiagnosis—both psychologically and personally—can keep people stuck. The idea of “momentum” becomes a powerful framework: how addictive behaviors build quickly, while healing and self-connection require slower, intentional practice.

Through personal reflections, Sonia shares moments from her own sobriety journey—navigating divorce, resisting the urge to drink, and recognizing how other behaviors can mimic addiction. The episode shifts into a deeper, more vulnerable space as they explore recovery tools like AA, the concept of “dry drunk” vs. true sobriety, and the emotional weight of making amends. Jessica offers a nuanced take on “living amends,” boundaries, and why healing doesn’t always require direct reconciliation—sometimes it requires protecting yourself while still taking accountability.

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.

Highlights

00:00 – Introduction to Jessica Lanyadoo and her humanistic approach
01:15 – What humanistic astrology actually means
03:00 – Addiction beyond substances: emotional and behavioral patterns
05:30 – Astrology’s perspective on different types of addiction
08:15 – Dopamine, escapism, and modern-day addictive behaviors
09:30 – Can astrology become a coping mechanism?
10:45 – Is addiction fate or free will?
12:30 – Physiological vs. emotional components of addiction
14:00 – Different types of anxiety and how they show up
16:30 – Misdiagnosis and why some treatments don’t work
17:45 – The concept of momentum in addiction vs. healing
19:00 – “Dry drunk” vs. true sobriety
20:00 – Why AA works (and why it doesn’t for everyone)
22:00 – Shame, community, and healing in recovery spaces
24:00 – The complexity of group dynamics in AA
26:30 – Boundaries, triggers, and navigating recovery communities
28:00 – The truth about making amends
29:30 – What are “living amends”?
31:30 – Trauma, safety, and when not to reconnect
34:00 – Self-abandonment and taking personal accountability

Jessica's Links

Ghost of a Podcast 

Access free horoscopes + other goodies and classes available for purchase at lovelanyadoo.com

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Sonia sits down with Dr. Emma Kay, professor at the University of Alabama at Birmingham School of Nursing and a nationally recognized researcher focused on HIV care, substance use, harm reduction, and recovery. Together, they unpack the intersection of addiction, stigma, and healthcare systems, and explore how a more compassionate, whole-person approach can change outcomes. Sonia guides this conversation to help reframe how we think about recovery, disclosure, and what meaningful care actually looks like in practice.

The discussion moves beyond surface-level conversations about addiction and into the realities people face navigating HIV, substance use, and medical systems that often prioritize one condition over another. Questions emerge around why patients don’t disclose substance use, how stigma subtly shows up in healthcare settings, whether abstinence-only models are limiting recovery options, and what happens when providers assume noncompliance. It also touches on the gap between medical innovation and lived patient experience, especially when it comes to trust, access, and education.

The conversation highlights how recovery is often non-linear, why patient autonomy matters, and how small behavioral shifts can represent meaningful progress. It also sheds light on systemic barriers including cost, lack of education in medical training, and disparities tied to race, geography, and socioeconomic status. The contrast between rapid advancements in HIV treatment and the slower evolution of addiction care reveals where healthcare systems are still falling short.

Sonia and Dr. Kay also talk about—what it actually looks like when patients feel seen, heard, and respected versus judged or dismissed. From early moments in an HIV clinic filled with unexpected vulnerability to broader reflections on stigma and resilience, the episode brings forward the emotional and relational side of care that often gets overlooked in clinical conversations.

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.

Highlights

00:00 Introduction to Dr. Emma Kay and her work

01:00 Dr. Kay’s non-traditional path into social work and research

02:30 First experiences in an HIV clinic and shifting perspectives

04:00 Understanding HIV as a chronic condition vs stigma

05:30 The overlap between HIV and substance use

06:30 Risk factors and misconceptions about HIV transmission

07:30 Early experiences with patient vulnerability and resilience

09:00 Abstinence-based models vs harm reduction realities

10:30 Lack of harm reduction resources in certain regions

11:30 Why patients don’t disclose substance use

12:30 Gaps in education around harm reduction

13:30 What relational harm reduction actually means

15:00 Key principles: autonomy, humanism, pragmatism

16:30 Incremental progress and redefining success in recovery

17:30 Why recovery is rarely linear

19:00 Whole-person care and addressing underlying needs

21:00 Subtle stigma in healthcare settings

22:30 Misconceptions about adherence and drug use

24:00 Harm reduction vs abstinence models

25:30 Aging population with HIV and comorbidities

27:00 Treating HIV like any other chronic condition

28:30 Innovation in HIV care vs addiction care

30:00 Disparities in overdose rates and access to care

32:00 Trust gaps in marginalized communities

34:00 The role of community-led solutions

35:00 Cost barriers and access to life-saving resources

Dr. Emma's Links

https://scholars.uab.edu/5926-emma-kay

https://www.linkedin.com/in/emmasophiakay/

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

Conflict avoidance and people-pleasing show up in so many women's stories around alcohol — yet they rarely get the airtime they deserve. In this episode of Sisters in Sobriety, Sonia and Kathleen sit down with Anna Lecat, intimacy and conflict consultant, global speaker, and author of Loving Conflict: Creating Collaboration Where Others See Division. Anna has spent decades across cultures, continents, and boardrooms persuading people that learning to conflict well is one of the most loving things we can offer each other.

What does it actually mean to fight kindly? Why do so many women reach for a drink before a hard conversation — or avoid it entirely? And what is it about anger that feels so unbearable to sit with?

Anna unpacks the tango metaphor at the heart of her work — conflict as tension plus connection, not threat plus danger. She walks through a practical spectrum for building conflict confidence, starting with low-stakes settings like restaurants and working up to the relationships that flood us most. The conversation explores emotional responsibility, nervous system regulation, and how early experiences with anger shape us as adults — often leading us to read conflict as rejection when it's really someone else's old wound surfacing.

Then things get personal. Sonia opens up about pouring a glass of wine before calling her mother — and how that glass became a bottle. Kathleen shares her own story of returning to her hairdresser with honest, gentle feedback and what that small act revealed about the difference between avoiding conflict and moving through it with care.

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.

Highlights

[00:01:00] Anna reframes conflict as a doorway rather than a threat

[00:02:00] Her mission: persuading people to fight kindly

[00:03:00] People who are deeply loved don't need to wage war

[00:05:00] Connection and uplift extend beyond romance to friends, parents, and coworkers

[00:06:00] Why women are socialized to avoid conflict

[00:07:00] Conflict as a tango — listening, suggesting, responding in turn

[00:08:00] Using nonverbal tango exercises in corporate workshops

[00:11:00] Men in Beijing end up in tears during a two-minute eye contact meditation

[00:13:00] Why sending food back at a restaurant is the perfect place to start

[00:14:00] "If you think you're enlightened, go spend a week with your parents"

[00:15:00] Kathleen's hairdresser story becomes a master class in kind conflict

[00:18:00] Sonia's glass of wine before calling her mother — and how it became a bottle

[00:20:00] Why anger is the most stigmatized emotion across every culture

[00:21:00] Anger reveals a person's deepest fears and values — slow down and listen

[00:22:00] How Anna navigates her own anger — consent first, then curiosity

[00:27:00] It only takes one person to shift the dynamic of a relationship

[00:29:00] People-pleasing as a conflict strategy — and how to tell it from self-protection

[00:33:00] Practice conflict in low-stakes settings before the ones that flood you

[00:37:00] Anna's nightly practice: revisiting hard moments and calming her nervous system

[00:43:00] Start small, start outside, get good at it. It becomes a superpower.

Links:

https://www.amazon.com/dp/1966629974

https://annalecat.com/

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

In this episode of Sisters in Sobriety, Sonia sits down with Chef Whitney Aronoff, founder of Starseed Kitchen and creator of High Vibration Living, to explore the powerful connection between food, energy, and emotional wellbeing. Together, they unpack how supportive nutrition goes far beyond what’s on your plate—and how small, intentional shifts can help women feel more aligned, energized, and connected in sobriety and everyday life.

The conversation weaves through questions many women quietly ask themselves: Why do cravings—especially for sugar or alcohol—feel so intense? How does what we eat impact our mood, clarity, and intuition? Is “clean eating” actually helping, or could it be contributing to digestive issues and burnout?

Whitney introduces the concept of “high vibration” foods—fresh, seasonal, whole ingredients that support both physical health and energetic balance. She challenges common wellness myths (like relying on raw foods or pre-packaged “healthy” meals) and emphasizes simple, traditional cooking methods like roasting, steaming, and slow cooking. The episode also explores how alcohol impacts blood sugar and cravings, why intuitive eating requires removing distractions and calming the nervous system, and how quality over quantity applies to everything from pantry staples to indulgences like chocolate or ice cream.

Whitney shares her personal journey of healing chronic digestive issues by becoming her own advocate—moving beyond conventional advice and learning to listen to her body. The discussion expands into emotional and energetic health, touching on how food choices can influence clarity, identity, and even spiritual awareness.

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.

Highlights

00:00 – Introduction to Chef Whitney Aronoff and High Vibration Living

01:30 – Early relationship with food and chronic digestive issues

03:00 – Becoming your own advocate in health and nutrition

04:30 – The role of whole foods vs processed foods

05:30 – Why simplicity in cooking supports digestion

07:00 – The “fireplace” analogy for digestion and cold foods

08:30 – Eating seasonally and adjusting food to climate

10:00 – Why one hot meal a day matters

11:00 – Food as a gateway to emotional and spiritual awareness

12:30 – How diet changes can shift identity and intuition

13:30 – Understanding cravings through energy and environment

15:00 – What “high vibration” food actually means

16:30 – Grocery store vs farmers market choices

18:30 – Navigating food access and making better choices

19:30 – Reconnecting with hunger cues and intuitive eating

21:00 – How environment and stress affect digestion

22:30 – Alcohol, sugar cravings, and blood sugar cycles

24:00 – Rethinking sugar as “treats” instead of restriction

26:00 – Quality over quantity when it comes to indulgences

29:00 – Physical vs emotional cravings explained

31:00 – Essential pantry staples for supportive nutrition

34:00 – Adapting food philosophy to different lifestyles and cultures

36:00 – Perfectionism, control, and emotional imbalance

38:00 – Making cooking easier with planning and batch meals

41:00 – Practical shortcuts: frozen foods, curry pastes, and bone broth

44:00 – Carbs, rice, and personalized nutrition approaches

47:00 – Building community through food and shared meals

48:30 – Prioritizing joy and intentional living

Whitney's Links

https://starseedkitchen.com/

https://www.instagram.com/whitneyaronoff/

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

Mental health routines don’t have to be complicated to make a real difference. In this episode, Sonia and Kathleen sit down with Cameron Rogers to talk about the small, realistic practices that help regulate anxiety, quiet racing thoughts, and support emotional wellbeing. Cameron Rogers is the founder and host of the Conversations with Cam podcast and uses her unfiltered voice and humor to create a safe space online for honest conversations about motherhood, mental health, and personal growth. As a mental health advocate, community curator, and mom, Cameron’s audience connects with her authentic approach to navigating life’s challenges. She is also the creator of Quiet Your Mind and Busy Your Hands, a product that blends journaling prompts, coloring affirmations, and reflection to help people reconnect with creativity and calm—an idea inspired by her recovery from a concussion that forced her to step away from screens and rediscover the power of simple, analog practices.

In this conversation, Sonia, Kathleen, and Cameron explore the realities of caring for mental health in a busy world. They discuss anxiety, ADHD, productivity culture, and how motherhood can reshape the way we think about self-care. The episode touches on questions many women are asking: how journaling can interrupt spiraling thoughts, why hydration and movement affect mood, and how creating small rituals—like journaling spaces or “calm corners”—can help regulate the nervous system during stressful moments.

The discussion also highlights practical tools Cameron uses regularly. Journaling becomes a central theme as a way to release thoughts onto paper and reduce anxiety. Cameron shares how simple prompts, gratitude practices, and even word-dump journaling can make the habit approachable. They also explore how environment affects emotional regulation through lighting, texture, and calming spaces, and how modern wellness culture can sometimes create unrealistic pressure to maintain the “perfect” routine.

Later in the episode, the conversation shifts to substance use and mindfulness. Cameron explains why she stepped away from alcohol after noticing it worsened her anxiety, and mindful cannabis use, dopamine-seeking behaviors linked to ADHD, and Cameron’s experience with microdosing and a guided psychedelic journey that helped her process lingering stress and identity shifts after leaving her corporate career.

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 Introduction to Cameron Rogers and her work

01:40 The concussion that changed Cameron’s mental health practices

03:00 Growing up in a high-performance environment

05:00 When self-care becomes obsessive

07:10 How journaling became Cameron’s core practice

10:00 Using journaling to calm anxiety

12:15 Gratitude practices for shifting mindset

13:30 Creating “calm corners” for nervous system regulation

15:00 Sensory elements that create calm spaces

18:00 Hydration and mental clarity

22:30 Mindful cannabis use and creativity

24:00 Cameron’s decision to stop drinking alcohol

26:30 Addiction, dopamine, and ADHD

32:00 Cameron’s psychedelic therapy experience

39:30 Using affirmations to shift inner dialogue

43:00 Reframing exercise as mental health support

47:00 Letting go of the “perfect” wellness routine

Cameron's Links

Instagram: @cameronoaksrogers

Substack: Fill Your Cup

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

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Licensed clinical psychologist and bestselling author Dr. Sherrie Campbell joins us for a powerful conversation about toxic family dynamics, emotional abuse, and the complicated path toward family estrangement. In this episode, Sonia and Kathleen explore how unhealthy family relationships can shape self-worth, boundaries, and coping mechanisms—including substance use—and how women can begin to reclaim their lives.

Dr. Campbell is a nationally recognized expert on family estrangement, author of Adult Survivors of Toxic Family Members, a TEDx speaker, and host of the top 1% podcast Sherapy Sessions: Cutting Toxic Family Ties. Together, they unpack the realities of emotionally abusive parenting, boundary setting, and the courage it takes to choose healing.

The conversation explores difficult but deeply relatable questions: What actually qualifies as emotional abuse in a family system? Why do so many adult children struggle to recognize toxic dynamics while they’re living inside them? How do manipulation, triangulation, guilt, and silent treatment shape a child’s development—and how do those patterns follow people into adulthood? The episode also examines how family trauma can intersect with coping behaviors like alcohol use, why estrangement is often misunderstood, and how protective distance can become an act of self-respect rather than rejection.

Dr. Campbell shares parts of her own story of growing up in a deeply dysfunctional family system and the decades-long process that ultimately led her to cut contact with her mother. She walks through the moment that finally broke the cycle, the years of boundary setting that preceded it, and the grief that often accompanies estrangement. The conversation closes with reflections on healing, journaling as a lifelong practice, and what it means to build a chosen life outside of family dysfunction.

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 – Introducing Dr. Sherrie Campbell and the topic of toxic family relationships

02:30 – Why family estrangement is often misunderstood

04:10 – The difference between single-incident conflict and chronic family dysfunction

05:40 – Why parents are responsible for repairing relationships with their children

07:20 – How boundaries are meant to preserve relationships, not destroy them

08:10 – The common behaviors of emotionally abusive parents

10:15 – Why emotional abuse can be difficult to recognize inside families

11:00 – A personal example of subtle emotional humiliation

12:30 – Emotional abuse vs. emotional neglect explained

14:00 – What “protective estrangement” really means

15:30 – The metaphor of the house, yard, and fence for setting boundaries

18:30 – Why estrangement usually follows decades of boundary violations

21:00 – How long many adult children try to repair relationships before cutting ties

24:00 – The intersection of childhood trauma and substance use

25:00 – Why people turn to alcohol or other coping behaviors

27:30 – Lessons learned from working with addiction recovery groups

29:30 – What changes internally when someone gets sober

31:00 – Why addiction recovery requires responsibility and self-respect

33:30 – The first steps toward healing from family trauma

36:30 – Rebuilding self-trust after toxic parenting

39:00 – Dr. Campbell’s personal healing practices and journaling ritual

41:00 – Breaking generational cycles through love and conscious parenting

Dr. Sherrie's Links

Link to TEDx talk: https://youtu.be/deyHwDkG7oc?si=vy7p-wD6MvgwCfR-

Instagram: https://www.instagram.com/dr.sherrie/

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.

Sonia and Kathleen sit down with Heather Francis, host of the Midlife Moves Podcast. Heather is an entrepreneur and mom of four who brings a lived-experience perspective to conversations around identity, self-trust, and personal growth. She speaks as a woman who has learned, often through trial and error, what it means to evolve, recalibrate, and choose herself more intentionally.

Together, they explore what really happens in our forties and fifties: shifting identities, perimenopause, strength training, sleep disruption, protein intake, and the unexpected grief that can come when children grow up and roles change. Together, they unpack how to move through midlife with intention rather than fear—and how movement, community, and curiosity can help women feel strong, clear, and empowered in this next chapter.

The conversation weaves through questions many women are quietly asking: Why does anxiety spike in perimenopause? Why does sleep suddenly fall apart at 1:00 AM? Why does cardio stop working the way it used to? How much protein do women actually need in midlife? What role do magnesium, creatine, and recovery days play in hormonal health? How do friendships, identity, and self-definition evolve when the “mom” role begins to shift?

Heather shares practical insights around strength training versus excessive cardio, mobility work, rest days, over-exercising, wearable technology, alcohol’s impact on sleep, sugar spikes, and the importance of fueling the body with whole-food protein sources. The discussion touches on cognitive health in midlife, research around creatine for women, bloodwork-guided supplementation, anxiety management, and why connection is foundational for both brain health and emotional resilience. Rather than extreme reinvention, the theme becomes small, intentional adjustments that support longevity, muscle preservation, sleep quality, and overall wellness.

Heather opens up about her identity crisis when her children began leaving home, the depression that followed, the isolation of rediscovering herself alone, and the courage it took to ask: Who am I beyond caretaker, wife, and mother? The conversation moves into friendship shifts, gym communities, saying yes to coffee dates, and redefining confidence outside of labels. In a powerful closing reflection, Heather offers a reframe for midlife: not as decline, but as possibility—a second act that doesn’t require blowing up your life, just choosing more intentionally within it.

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.

Highlights

00:00 – Introduction to Heather Francis and Midlife Moves

02:00 – Identity crisis when children grow up

04:00 – Realizing midlife is a second act, not an ending

05:00 – Perimenopause conversations we wish existed

06:00 – Hormones, anxiety, and 1:00 AM wakeups

07:00 – Why movement helped anxiety more than medication

08:00 – Cardio vs. strength training in midlife

09:00 – What strength training actually looks like

13:00 – Yoga, mobility, and emotional release

15:00 – Signs you may be over-exercising

17:00 – Magnesium, meditation, and sleep hygiene

19:00 – Alcohol’s impact on sleep quality

20:00 – Wearables, tracking, and number obsession

21:00 – Sugar’s effect on sleep and recovery

23:00 – Nutrition, fueling, and hormone support

27:00 – Protein myths and whole-food sources

34:00 – Creatine, cognitive health, and supplements

38:00 – Friendship shifts and loneliness in midlife

44:00 – Redefining identity beyond “mom”

46:00 – The message of midlife: possibility and intentional change

Heather's Links

https://www.instagram.com/themidlifemovespodcast/

midlifemoves.co

SIS Links

💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen

📬 Sisters In Sobriety Email

📸 Sisters In Sobriety Instagram

🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast

📸 Kathleen’s Instagram

Hosted on Acast. See acast.com/privacy for more information.