No Alcohol Needed: The Podcast

People pleasing doesn’t usually feel like a problem at first.It feels like being helpful, generous, and kind. Being easy to be around. Being the one who keeps everything running smoothly.
But over time, it can lead to anxiety, resentment, burnout, and a loss of self.
In this episode of No Alcohol Needed, Julie Miller, Steve Knapp, Mike Coyne, and Amber Fenner unpack how people pleasing actually works, why so many people don’t recognize it in themselves, and what starts to change when you stop organizing your life around other people’s emotions.
This conversation is especially relatable for people who’ve started questioning their relationship with alcohol, but it’s not limited to that. Anyone who feels responsible for keeping everyone else comfortable will recognize themselves here.
What you’ll hear in this episode:
How people pleasing often starts as a survival skill
Why it creates anxiety, resentment, and emotional exhaustion
The connection between people pleasing, perfectionism, and over-apologizing
Why saying no can feel so threatening
What changes when you stop living for approval
How relationships shift when you begin choosing yourself
If you’re new here…
At No Alcohol Needed (formerly Through the Glass Recovery Podcast) we’re hanging out at the intersection of emotional wellness, personal growth, and living an alcohol-free life.
We talk about emotional intelligence, self-worth, sobriety, and how to build a life you don’t wish you could escape from.
Learn more about the podcast and the work we do:https://noalcoholneeded.net
 
--CHECK OUT OUR OTHER RESOURCES--
Free weekly gathering on ZoomReal conversations about more than just not drinking.https://noalcoholneeded.net/meeting-faqs/
Private sobriety & emotional wellness coachingPersonalized support to help you redesign life without alcohol.https://noalcoholneeded.net/recovery-coaching/
Julie’s writing on sober living and emotional growth:https://createalifesofull.com
 

In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Christen Miller and Sean Rollinson for a candid, emotionally honest conversation about overcoming victim mentality and what it really means to take responsibility for your thoughts, emotions, and reactions - without blaming yourself or denying real pain.
This is not a surface-level discussion. The group digs into why victim mentality can feel protective, how blame and shame quietly keep people stuck, and why taking responsibility often feels unfair at first - especially if you’ve actually been hurt.
This episode will challenge the way you think about control, self-worth, and emotional freedom, and it will show you how to take your power back. 
In this episode, we talk about:
What overcoming victim mentality really looks like in daily life
Why radical responsibility can feel confronting — and why it matters
The difference between being harmed and staying stuck
How blame and shame fuel emotional distress and addiction
Why anger often hurts us more than the person we’re angry at
How thoughts shape emotions and drive behavior
The connection between responsibility, confidence, and self-esteem
What emotional regulation actually looks like without numbing
Small, practical ways to start taking responsibility this week
Connect with today’s guests:
https://noalcoholneeded.net/meet-the-voices/
 
–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching  
Redesign a life without alcohol - with support.
https://noalcoholneeded.net/recovery-coaching/
 
FREE SUPPORT GROUP ON ZOOM  
Real conversations. No judgment.  
https://noalcoholneeded.net/meeting-faqs/
 
JULIE’S SOBER LIVING BLOG  
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com
FULL LIBRARY OF PODCAST EPISODES
Explore every No Alcohol Needed conversation.  
https://noalcoholneeded.net/category/blog/

Most of us have parts of ourselves we don’t like to look at.
The reactions we regret.The thoughts we don’t say out loud.The behaviors driven by shame, fear, or old coping patterns.
In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Robbie Pike and Matt Shambo for an honest conversation about what it really means to face the “dark side” or shadow self, and why learning to integrate those parts of ourselves is essential for emotional growth.
They’re not trying to make the shadow disappear. They’re talking about understanding where these behaviors came from, recognizing how they once protected you, and learning how compassion makes real change possible.
Together, they explore:
What people mean when they talk about shadow work
How shame quietly drives many unhealthy reactions
Why awareness without compassion can lead to self-punishment
How to recognize shadow behaviors in real time
The connection between recovery work and emotional healing
Why integration leads to freedom, not self-rejection
If you’ve ever felt stuck repeating patterns you don’t fully understand, or ashamed of parts of yourself you wish you could change, this conversation offers perspective, reassurance, and a path forward.
—
Connect with today’s guests:
https://noalcoholneeded.net/meet-the-voices/
 
–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching  
Redesign a life without alcohol - with support.
https://noalcoholneeded.net/recovery-coaching/
 
FREE SUPPORT GROUP ON ZOOM  
Real conversations. No judgment.  
https://noalcoholneeded.net/meeting-faqs/
 
JULIE’S SOBER LIVING BLOG  
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com
 
FULL LIBRARY OF PODCAST EPISODES
Explore every No Alcohol Needed conversation.  
https://noalcoholneeded.net/category/blog/

Why routines matter more than motivation in January
January is often when motivation fades and real life settles back in.
In this episode of No Alcohol Needed, Julie Miller and Steve Knapp are joined by Janice Dowd and Kristyna Holler for a grounded, honest conversation about healthy habits for mental health, consistency, and routines that actually support emotional wellness.
This episode is not about perfection, productivity, or rigid morning routines. It’s about the small, repeatable habits that help regulate the nervous system, protect mental health, and create stability during difficult seasons of life.
While alcohol isn’t the focus of the conversation, the episode reflects an alcohol-free lens, exploring how routines become especially important when alcohol is no longer used to cope, unwind, or transition through the day.
In this episode, you’ll hear:
Why disrupted routines are strongly linked to increased anxiety and depression
How habits support emotional regulation when motivation is low
Morning routines that help calm the nervous system rather than overwhelm it
Why consistency matters more than willpower
How to use “half habits” and micro-steps when time or energy is limited
The role of self-compassion in building sustainable habits
How boundaries and saying no protect your routines
How habits and routines can carry you through grief, stress, and dark seasons
Practical ways to interrupt negative self-talk and build emotional resilience
This episode is for anyone who:
struggles to stay consistent with healthy habits
feels overwhelmed by traditional self-improvement advice
is focused on mental health and emotional wellness
is living alcohol-free or beginning to question their relationship with alcohol
wants routines that support real life, not ideal life
Whether you’re sober, sober-curious, or simply looking for habits that help you feel more grounded, this conversation offers perspective, reassurance, and practical tools you can use right away.
Resources mentioned:
Why Has Nobody Told Me This Before? by Dr. Julie Smith
Connect with today’s guests:
https://noalcoholneeded.net/meet-the-voices/
 
–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching  
Redesign a life without alcohol - with support.
https://noalcoholneeded.net/recovery-coaching/
 
FREE SUPPORT GROUP ON ZOOM  
Real conversations. No judgment.  
https://noalcoholneeded.net/meeting-faqs/
 
JULIE’S SOBER LIVING BLOG  
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com
 
FULL LIBRARY OF PODCAST EPISODES
Explore every No Alcohol Needed conversation.  
https://noalcoholneeded.net/category/blog/

Thinking about doing Dry January or already in the middle of it and wondering why it feels harder than you expected?
You’re not alone. Millions of people try Dry January every year, and many struggle not because they’re doing it wrong, but because they don’t have the right support, mindset, or tools going in.
In this episode, Julie and Steve are joined by Charles and Amber for an honest, no frills conversation about how to approach Dry January in a way that actually feels doable. This isn’t about willpower or white-knuckling your way through 30 days. It’s about understanding what makes this challenge hard and learning how to make it easier.
We talk about:
Why thinking about “forever” makes Dry January feel overwhelming
How approaching Dry January as an experiment changes everything
Common emotional reactions like anxiety, shame, and fear of missing out
Why planning beats hope when it comes to cravings and social situations
How changing routines can reduce triggers, especially in the evenings
What to replace alcohol with so you’re not just removing something
The surprising physical and emotional benefits many people notice after 30 days
How to reflect on your experience so Dry January actually gives you clarity
Why slipping doesn’t mean you failed, it just gives you information
Whether you’re sober-curious, trying Dry January for the first time, or questioning your relationship with alcohol, this episode will help you feel less alone and more capable.
You don’t have to decide anything about the future. You just have to get through today.
–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching  
Redesign a life without alcohol - with support.
https://noalcoholneeded.net/recovery-coaching/
 
FREE SUPPORT GROUP ON ZOOM  
Real conversations. No judgment.  
https://noalcoholneeded.net/meeting-faqs/
 
JULIE’S SOBER LIVING BLOG  
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com
 
FULL LIBRARY OF PODCAST EPISODES
Explore every No Alcohol Needed conversation.  
https://noalcoholneeded.net/category/blog/

After over three years and 172 episodes, Through the Glass Recovery is officially entering a new chapter.
In this episode, Julie Miller and Steve Knapp share the story behind the podcast rebrand and what’s coming next. Starting in January, the podcast will be known as No Alcohol Needed, with a new tagline that reflects the heart of the work they’ve been doing all along: How to Be Happy - No Alcohol Needed.
This conversation is an honest look at growth, burnout, values, and what happens after you’ve figured out how to stop drinking but still don’t feel fulfilled. Julie and Steve talk about why they almost quit the podcast, what helped them recommit, and how their own sobriety journeys have shifted toward emotional intelligence, connection, and long-term happiness.
They also share what listeners can expect in the new year, including:
A deeper focus on life after early sobriety
Conversations about emotional intelligence, personal growth, and fulfillment
A rotating group of familiar voices and trusted friends joining the show
Continued weekly Monday night community meetings
A brand-new website and updated social presence
This episode is both a thank-you to longtime listeners and an invitation to anyone searching for a sobriety podcast that goes beyond just quitting alcohol.
In this episode, you’ll hear:
Why the podcast almost ended and what changed
The meaning behind the new name No Alcohol Needed
What “how to be happy” really means in sobriety
Why joy doesn’t always look bubbly or easy
Who the new regular contributors are
How the podcast is evolving to support long-term recovery
How to get involved in the Monday night community meetings
Helpful links:
New website (launching soon): https://noalcoholneeded.net
Go back and listen to Episode 0 to hear where it all began: https://throughtheglassrecovery.com/podcast/introepisode/
–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching  
Redesign your life without alcohol - with support.
https://throughtheglassrecovery.com/recovery-coaching/
 
FREE SUPPORT GROUP ON ZOOM  
Real conversations. No judgment.  
https://throughtheglassrecovery.com/meeting-faqs/
 
JULIE’S SOBER LIVING BLOG  
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com
FULL LIBRARY OF PODCAST EPISODES
Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

You know the thought. That thought that sneaks in...
Maybe I can drink again.Maybe I can keep it under control now.Maybe just one.
In this episode of Through the Glass Recovery Podcast, Julie Miller and co-host Steve Knapp are joined by Lucy, Brenton, and Bry for an honest conversation about what happens when you try to moderate drinking. Not just in theory, but their actual, lived experience.
They talk about what the moderation voice sounds like, why it’s so convincing, and what actually happened when some of them tried it. They also explore the mental exhaustion of constantly negotiating with alcohol and the relief that comes when the decision is finally taken off the table.
If you’ve ever wondered whether moderation could work for you, this episode offers clarity and perspective.
In this episode, we talk about:
The “maybe I can have just one” voice and why it shows up
Why moderation takes so much mental and emotional energy
How nostalgia can distort our memories of drinking
What happened when some of the guests tried moderating
Why stress, grief, or anxiety often blow moderation apart
Taking the decision off the table and reducing decision fatigue
What freedom, peace, and self-trust can look like in sobriety
This is not about shame or scare tactics. It’s about understanding your own patterns and knowing that struggling with this question doesn’t mean you’re failing.
New to Through the Glass Recovery? Learn more about us at https://throughtheglassrecovery.com
Hosts: Julie Miller & Steve KnappGuests: Lucy Linger, Brenton Sconce, Bry Bleau
Learn more about our guests:
https://throughtheglassrecovery.com/moderate-drinking/
–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching  
Redesign your life without alcohol - with support.
https://throughtheglassrecovery.com/recovery-coaching/
 
FREE SUPPORT GROUP ON ZOOM  
Real conversations. No judgment.  
https://throughtheglassrecovery.com/meeting-faqs/
 
JULIE’S SOBER LIVING BLOG  
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com
FULL LIBRARY OF PODCAST EPISODES
Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

People talk about “doing the work” in sobriety, but most of us start out not even knowing what that means. In this episode, Julie and Steve sit down with Dave Rushing and licensed therapist Sean Rollinson for an honest conversation about emotional sobriety, early misconceptions, and the deeper work that begins after the alcohol is gone.
Inside this episode you’ll hear:
Why quitting drinking is only the beginning • What emotional sobriety really looks like • How self-reflection becomes a life-changing skill • What courage and connection offer in recovery • How to build confidence, authenticity, and self-worth after alcohol
Whether you’re in early sobriety or years into recovery and wanting more clarity, this episode will help you understand the real path toward a full, grounded life.
Read the full episode summary and get to know our guests: https://throughtheglassrecovery.com/doing-the-work-in-sobriety/
 
–SOBRIETY SUPPORT & RESOURCES–
 
WORK WITH US - Personalized private coaching  
Redesign your life without alcohol - with support.
https://throughtheglassrecovery.com/recovery-coaching/
 
FREE SUPPORT GROUP ON ZOOM  
Real conversations. No judgment.  
https://throughtheglassrecovery.com/meeting-faqs/
 
JULIE’S SOBER LIVING BLOG  
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com
 
FULL LIBRARY OF PODCAST EPISODES
Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

For a lot of people, AA is the only recovery path they’ve ever heard of. But what happens when you walk into a meeting and it just doesn’t feel right? What if you tried it, didn’t connect with it, or couldn’t see yourself adopting the identity or structure it requires? On this episode, Julie and Steve sit down with returning guests Alexandra McRobert and Barclay Mullins to talk honestly about how to get sober without AA, what worked for them, and what to do when you need a different path.
In this episode:
What each person expected AA to be and what their real experience was
How to know when AA isn’t the right fit for you
The pressure and identity struggles that can come with the program
Why some people thrive in AA and others don’t
The role of language, labels, and self-identity in recovery
How to build your own recovery path without meetings
Community options outside AA and why connection is still essential
Internal work, spiritual practices, and tools that supported early sobriety
Alternative resources like quit lit, apps, online groups, yoga, journaling, and coaching
One small step you can take today if you want to get sober without AA
 
If you’re new here…
Through the Glass Recovery is a podcast for people who want a life that feels happy and full, not miserable. We talk about emotional wellness, sobriety, self worth, and building a life you don’t wish you could escape from.
Learn more about us: https://throughtheglassrecovery.com
For full show notes: https://throughtheglassrecovery.com/podcast/getting-sober-without-aa/
 
Sign up for Julie's values workshop - https://createalifesofull.com/values-workshop-for-sobriety/
 
–SOBRIETY SUPPORT & RESOURCES–
WORK WITH US - Personalized private coaching  
Redesign a life without alcohol - with support.
https://throughtheglassrecovery.com/recovery-coaching/
FREE SUPPORT GROUP ON ZOOM  
Real conversations. No judgment.  
https://throughtheglassrecovery.com/meeting-faqs/
JULIE’S SOBER LIVING BLOG  
Stories and reflections on rebuilding life after alcohol.
https://createalifesofull.com
FULL LIBRARY OF PODCAST EPISODES
Explore every Through the Glass Recovery conversation.  https://throughtheglassrecovery.com/podcast/

The holidays can feel overwhelming when you are sober. Family dynamics, financial pressure, busy schedules, and old memories all collide. For many people in early sobriety, this season brings up fear, loneliness, and the anxiety of navigating everything without a drink.
In this episode, Julie and Steve sit down with guests Janice Johnson Dowd and Kristian Nylund to talk honestly about what sober holidays look like. They share real stories about their own first alcohol-free Christmases and Thanksgivings, how uncomfortable those early days felt, and what eventually made the season easier and more meaningful.
In this episode:
- Why the holidays felt so tied to alcohol- The worry of feeling left out or judged when you stop drinking- What the first sober holiday is really like- Why triggers are not failure and what they are trying to show you- How to handle family gatherings when people expect you to drink- The power of preparation and having a plan- Letting go of old expectations and creating new traditions- Watching other people drink and why it can change your perspective- How presence becomes the best part of sober celebrations- Why community support matters during the holidays- What makes the holidays feel magical again in sobriety- How to find peace, connection, and meaning even if the season looks different now
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Check out all the resources we offer:
- Full podcast episode library : https://throughtheglassrecovery.com/podcast/- Free Zoom virtual support group : https://throughtheglassrecovery.com/meeting-faqs/- Affordable one on one recovery coaching : https://createalifesofull.com/support-options/- Julie’s blog for alcohol free living : https://createalifesofull.com/category/blog/