January 10, 2025 • 50 mins
Nadine chats with Kathryn Sauser, aka Kat from Sober Fit Girl, about fitness, sobriety, and personal transformation. Kathryn shares her sobriety journey, revealing how it has drastically improved her life, including mental health, relationships, and professional success. They also talk about the benefits of traveling, especially Kathryn’s retreats in Bali, and the supportive community at Sober Fit Girl, a program designed to help women explore sobriety in an approachable, non-judgmental way. The episode wraps with Kat answering audience questions about sober dating and socializing, and the future of the sobriety and wellness movement.
💌 Schedule up a FREE call with Kat and Sober Fit Girl at soberfitgirl.com ✨
Connect with Kathryn Sauser:
- Instagram: @thesoberfitgirl @kathrynsauser
- TikTok: @kathrynsauser
- Podcast: Sober Fit Girl
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- Instagram: @the.soberbutterfly @soberbutterflypodcast
- YouTube:@thesoberbutterfly
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
the-sober-butterfly_2_01 (00:03):
Hello, and welcome to the Sober
Butterfly podcast.
I'm your host, Nadine and todaywe are joined with a very
special guest, Kathryn Sauser,aka Kat from Sober Fit Girls.
Welcome to the Sober Butterfly.
I am so, so happy to have youhere today.
How are you?
kathryn-sauser_2_01-08-2025 (00:21):
I'm so good.
I'm really excited for thisepisode with you?
Nadine.
the-sober-butterfly_2_01-08-2 (00:25):
I wanted to kind of, do a quick,
like, uh, icebreaker, if that'sokay.
kathryn-sauser_2_01-08-2025_ (00:30):
do it.
the-sober-butterfly_2_01-08 (00:31):
All right, cool.
kathryn-sauser_2_01-08-202 (00:31):
ice.
the-sober-butterfly_2_01- (00:32):
Let's break the ice, because I want
people to really get a sense ofwho you are, what you're into,
If you could do one workout forthe rest of your life, what
would it be?
I know, this is hard.
kathryn-sauser_2_01-08-202 (00:44):
Wow,
the-sober-butterfly_2_01-08- (00:44):
No softballs.
Oh
kathryn-sauser_2_01-08 (00:47):
question than what my drinking was like.
Um, definitely a heavy Weighted,booty, hip thrust.
Like, if I had to pick oneexercise for the rest of my
life, put me in a hip thrustwith extreme heavy weight.
the-sober-butterfly_2_01-08- (01:05):
my gosh.
So I'm imagining like you liedown, you put this huge weight
over like your pelvic bone andyou're thrusting.
Thrust, thrust, right?
Is that what it is?
kathryn-sauser_2_01-08-202 (01:14):
just sick.
Just thrust that weight, girl.
I, um, I, before I got intofitness, I did not have a booty
whatsoever and so it is one ofmy biggest wins is?
creating a butt for myself tofeel more confident and it was
through hip thrusting veryheavyweight.
the-sober-butterfly_2_01-08 (01:36):
I'm taking notes.
I recommend you at home.
kathryn-sauser_2_01-08 (01:39):
Everyone take notes is that it can be
that simple that exercise andthen booty bands with hip
thrusting
the-sober-butterfly_2_01-08- (01:46):
So just so we're clear and we're
normed, it is possible to builda booty.
kathryn-sauser_2_01-08-2025 (01:52):
Oh, but if you could see my pictures
from before and after it wouldblow your mind
the-sober-butterfly_2_01- (01:58):
Okay.
No BBL.
kathryn-sauser_2_01-08-2 (01:59):
petite person.
I'm very petite and before Istarted my fitness journey.
I was around 92 pounds
the-sober-butterfly_2_01-08- (02:07):
Oh wow.
kathryn-sauser_2_01-08-2025 (02:07):
now I'm around 120 and it's All
muscles, but I don't look likeextremely different.
Um, I just look more fit andtone and I had some eating
disorders prior to, to gettingfully sober.
If anyone's listening, like thescale sucks, and I've really
worked through that.
And now, I just lift reallyheavy weights and it's not like
(02:28):
I look big or bulky or anything,but you do have to lift heavy
weights and burn out that buttto make it grow.
the-sober-butterfly_2_01 (02:36):
Muscle failure.
Okay.
So it can be achieved without aBBL is what I'm hearing.
And the key is weightlifting,heavy lifting.
And don't be afraid because Ithink your point and myself,
I've had the misconception thatlike, I don't want to bulk up
I'm like a bigger, like, tallergirl.
So, like, my fear is that I'mgoing to look like, I don't
know, like a wrestler,
kathryn-sauser_2_01-08-20 (02:58):
yeah.
And of course, like females havedifferent hormones than men.
So it's almost pretty impossibleto like get really bulky as a
female unless there is somegenetic background around that.
So absolutely not.
None of my clients and all ofthe thousands of women that I've
worked with have gotten bulky.
it's such a myth in the fitnessindustry that, you know, You
(03:22):
just, it, it's like can'thappen.
Like I lift weights all the timeand for me to maintain my
muscle, I have to continue tolift heavy.
So definitely, especially if youare a petite, like I'm, I'm
coming from Polish background,so like they're very petite.
like I didn't have any muscle onme, so you have to lift heavy.
(03:43):
Like if you want like a strongglutes, you got, you gotta, you
gotta thrust.
the heavy stuff
the-sober-butterfly_2_01-08 (03:48):
You gotta thrust.
You heard it here first.
We're thrusting our way through2025.
Um, thank you.
That's very helpful, Kat.
So I want to now do a quick get,getting to know you around
sobriety and lifestyle.
what is your go to non alcoholicdrink when celebrating a big
win?
kathryn-sauser_2_01-08-2025_ (04:06):
So I'm a huge fan of the Lyres
brand.
I've done some promotionalcontent with them, and there are
non alcoholic champagne isabsolutely amazing.
I find that most of the nonalcoholic roses and red wines, I
have a few good red ones, um,just don't really taste.
They taste more like juice, butthe non alcoholic Lyres.
(04:28):
definitely tastes pretty similarto champagne.
Obviously it's never going to bethe same because there's not
that alcohol, but I, I'm a hugefan.
I have lots of bottles.
And I
the-sober-butterfly_2_01- (04:39):
Okay.
kathryn-sauser_2_01-08-2025 (04:40):
and I love them.
Their whole brand and the, thepeople that work there are just
so awesome.
and they're all over now.
I think they started in UK andstuff.
I'm not sure.
Have you heard of them?
the-sober-butterfly_2_01-08-2 (04:49):
I have, I've not tried their non
alcoholic champagne, but I'madding to this.
Yeah.
Okay.
That's great.
Like I, I'm obsessed with justdifferent AF drinks and
cocktails and things like that.
I'm assuming, similar to me, nottriggering for you.
Like, if something mimics thetaste of alcohol, you're okay to
drink it still.
kathryn-sauser_2_01-08-202 (05:08):
Yes, I'm totally fine.
But I will say in my first year,three years of sobriety.
I did not touch any nonalcoholic, not even beer, no
wine, nothing.
I was just too scared aroundyear three.
I started traveling a lot withmy friends who are all normal
drinkers and then I started toand I did it with like caution.
I was very cautionary about it.
(05:29):
when I did start drinking nonalcoholic, I will tell you the
rose was a little triggering.
Um, so I don't really like hitthe roses and also they weren't
that great, to be honest.
Um, but yeah, no problem.
But I will, if you're listeningin your beginning, your
sobriety, I would just be like,you know, how it feels.
And that's why, like, having anaccountability person or a
(05:51):
mentor that you can talk aboutit and be honest with, because
truthfully, like, be superhonest with yourself.
Like, why risk
the-sober-butterfly_2_01- (05:59):
Yeah, that is perfectly said.
I am at the three year mark.
And I would say after a year, Istarted to experiment more with
non alcoholic drinks.
But I was worried, I was worriedthat it would, Send me
spiraling.
I was worried that I mightrelapse.
I was worried that it wouldobviously be triggering.
But I found to your point, beingtransparent, being honest, and
(06:21):
not letting something Make youregress to the beginning, like
if you do find it triggering,talk to someone, connect, you
know, I love that.
Um, okay, my next category,getting to know Kat, travel and
adventure.
You are a wanderlust, I feellike I'm the same.
so if you could design a dreamsober vacation, or like even
(06:42):
like a sober retreat, becauseyou're a wellness girlie,
anywhere in the world, and Iknow you're well traveled, where
would it be?
kathryn-sauser_2_01-08-2025_ (06:49):
So I spent my first year and a half
of sobriety in Bali and Iactually do Sober Fit Girl Bali
retreats and I have mine comingup in March.
I do them every March andSeptember.
and I'm leaving for Bali,actually, tomorrow.
in 10 days to stay there for acouple months again.
I'm really excited because I'mcelebrating my five year
anniversary.
And it's like, I want to go backand like feel where it all
(07:12):
started.
So the reason I choose Bali isactually because it was such a
perfect place for me to start myjourney.
it was during the pandemic.
So it was a lot easier for me tostay sober and being there.
You're just so immersed in newthings, new activities.
I learned how to swim.
I learned how to ride amotorcycle.
I mean, all these cool thingsthat to be?
honest, like I got startedgetting sober in New York.
(07:35):
I was only sober like 5th, maybe30 days before I left for Bali.
It's a lot harder, you know,there's just a lot of social
things happening.
It's very, you know, it's insociety.
So, um, the reason I like itthere is because.
The Balinese are very religious,too.
So there's like, not a ton ofalcohol.
and so anyone that's, you know,new to sobriety and can go on
(07:58):
trips.
I mean, just being there andit's such a spiritual place to
there's like, ton of healingthings to do healers out there
breath work.
It's rare really got introducedto, like, my spiritual practice
and things that.
Really ground me and reconnectwith myself.
Um, that's, that's my place.
Always, always, always.
the-sober-butterfly_2_0 (08:19):
Similar to you, I got sober after 30
days, around 30 days ofsobriety.
I went on like this six weektrip to different countries and
actually getting out of thefamiliar to your point really
helped anchor my sobrietybecause I wasn't So tempted by
like all of my day to day, likemy routine, people, places,
things like removing myself fromthat ecosystem actually really
(08:42):
helped my sobriety thrivebecause I was a new place, like
new place, new me kind of thing.
And I was really able to leanmore into my sobriety.
So I absolutely love that.
And you guys, we will plug thatretreat in March and in
September Bali.
Oh, my God.
Like I was there aroundSeptember.
The last time I was in Bali andI feel like it's their quote
winter, but it's like perfectweather.
(09:04):
It's mid, it's so beautiful
kathryn-sauser_2_01-08-2025_ (09:06):
so busy to
the-sober-butterfly_2_01-0 (09:07):
that yeah, I felt like it was a good
low season time to go.
So like Bali high on my listtoo.
Okay.
My final question before we getinto like the real nuances of
your story is just about like,what's a fun fact or something
about you cat that people maynot know or realize?
Upon meeting you or followingyou on social.
kathryn-sauser_2_01-08-2025_ (09:25):
my least favorite question
the-sober-butterfly_2_01-0 (09:27):
Tell us something, tell us your
deepest darkest secret.
No, it's okay.
Tell us something that wewouldn't be able to tell about
you.
kathryn-sauser_2_01-08-2025 (09:35):
Um, I love pickles.
the-sober-butterfly_2_01-08 (09:38):
Ah, you love pickles.
Did you do that Duolupochallenge where she like did the
Coke, Coca Cola and the pickle?
Have you heard of this?
kathryn-sauser_2_01-08-2025 (09:45):
No,
the-sober-butterfly_2_01-08- (09:46):
It was viral for a little bit.
kathryn-sauser_2_01-08-202 (09:48):
like a whole jar of pickles in one
sitting.
the-sober-butterfly_2_01- (09:50):
Okay.
Okay.
Pickle girl.
I love it.
kathryn-sauser_2_01-08-202 (09:53):
I'm, I've been a pickle girl since a
child.
the-sober-butterfly_2_01-08-2 (09:56):
I love that.
kathryn-sauser_2_01-08-202 (09:57):
like people have their favorite foods
but they like go in and out?
Like I will always be able tosmash a pickle jar.
the-sober-butterfly_2_01 (10:03):
That's a healthy thing to, like, pick
at.
Pickles, right?
Like, that's a healthy thing to,
kathryn-sauser_2_01-08-2025_ (10:09):
so
the-sober-butterfly_2_01-08 (10:10):
oh,
kathryn-sauser_2_01-08- (10:10):
bloated body.
the-sober-butterfly_2_01-08 (10:12):
oh, the sodium content.
I didn't even think about that.
Yeah.
Yeah.
That's, that's not the best.
kathryn-sauser_2_01-08-2025 (10:16):
it.
the-sober-butterfly_2_01-0 (10:17):
Were you, back in the day, a dirty
martini girl?
Like, is that your palate?
kathryn-sauser_2_01-08-202 (10:22):
Mine is espresso martini.
the-sober-butterfly_2_01-0 (10:25):
hmm.
Yeah, like the bitter, thebitter.
kathryn-sauser_2_01-08-202 (10:28):
man, I
the-sober-butterfly_2_01- (10:29):
Yeah.
kathryn-sauser_2_01-08-2025_ (10:30):
so many and that's probably why,
like, alcohol didn't make mesleepy is I always had, like, a
Red Bull vodka or an espressomartini.
I liked to be.
the-sober-butterfly_2_01-0 (10:42):
Yes.
Also, I don't know if you evercaught the Huberman lab episode.
He talks about if alcoholenergizes you because it's
classified as a depressant, thatcould mean that you have some
kind of trait that leads towardslike, being on the alcohol use
disorder spectrum, like more onthe high end.
Yeah.
Yeah, so, like, or it could bethe fact that you were, like, or
(11:03):
it could be the fact that youwere drinking, like, espresso,
martinis, or a combination.
kathryn-sauser_2_01-08-2025_1 (11:08):
I mean, that's one of the reasons
I drank was over excitement
the-sober-butterfly_2_01-08- (11:12):
Mm hmm, yeah.
kathryn-sauser_2_01-08-2025_1 (11:14):
I was such a, call myself in my
drinking days like a manicdepressive.
So whenever I felt sad, I justlike had to be up.
Like I didn't want to sit in thesadness.
So it was always like a hundredmiles per hour.
And so I was more of like anupper girl.
the-sober-butterfly_2_01-08 (11:31):
Uh, yeah, I can relate to that so
much.
I just didn't want to sit withuncomfortable feelings.
So I would love to now talkabout what life looked like for
you prior to getting sober fiveyears ago.
kathryn-sauser_2_01-08-202 (11:42):
I've lived in like, I think nine
different cities.
And I will say that I alwayscame with me and, you know, when
I was younger, I was, I mean,I've always been just the party
girl.
been the blackout party girlsince I was very young.
And I think, you know, it justgot worse and worse and worse.
(12:03):
Um, drinker.
Every time I'd go out, I woulddrink something bad always
happened.
I never ever was an everydaydrinker.
I never woke up and had the hairof a dog.
I mean, maybe on a brunch on asunday.
but that's how my drinkingalways was.
There was a time in my lifewhere it did get a lot Darker is
(12:25):
when I lived in Los Angeles andI got really immersed in the
party scene.
but it was still like blackoutdrinking.
It's just my drinking got alittle more dangerous where I
would end up in situations noteven remember when I woke up
where I was the previous nightjust just was getting a little
bit scarier first.
You know, the girl that.
(12:46):
goes out, parties, and likedrunk texts her ex.
Like this, it was getting scary.
And then I, moved in with myprevious partner who I lived
with in Canada.
And our relationship kind ofjust didn't do well due to
alcohol usage.
And that's kind of where Istarted to get sober curious.
(13:07):
I was 27 and I didn't have.
A good career going or anything,and I was passionate about
fitness.
I started to do bodybuildingshows.
That's how I got into fitness.
Um, and then that's when I movedto New York, I, even though I
was sober curious from 27 to 30in New York, even though I had.
(13:28):
Like longer stints of sobrietybetween like, you know, like a
week or two my blackouts werestarting to get worse So this is
like the thing that I say toanyone who's sober curious like
my sober curious journey wasAlmost harder than being fully
sober because I was attemptingmoderation over and over again.
(13:51):
And it's, there was a mixture oflike, Oh, I keep drinking this,
you know, I suck.
I can't get this.
So I would drink more.
and just my blackout started toget again, very dark, very
dangerous.
And once you hit 32 and I findout a lot of women get sober at
30, it's like, wait, this isn'tcute anymore.
(14:12):
Um, So, you know, I just thinkit was a lot of trauma.
Dad passed away from alcoholism,had a lot of grief under there.
And when I would drink, I wasobviously suppressing a lot of
trauma and sadness.
So, as I started to get closerto sobriety, that stuff started
to come up to the surface ofthings that I needed to look at
(14:34):
in my mental health, my familystuff, etc.
And so when I would drink.
The drinking really wasn'thelping me escape those emotions
anymore.
It just didn't work.
wasn't working
the-sober-butterfly_2_01- (14:45):
Yeah.
kathryn-sauser_2_01-08-2025 (14:46):
Um, and so that's kind of when I was
like, you know, it was kind oflike a random Tuesday.
I say, you know, this I'm done.
the-sober-butterfly_2_01-08 (14:54):
I'm really sorry to hear about your
dad, Kat.
I also lost my father and it waspropelling me.
I'm sorry to hear about yourdad.
Like, that really.
Has such an impact and I thinkpersonally where the alcohol
took a turn as well.
Like, it was no longer like, oh,this is just fun.
It became Oh, like, I'm leaningon this.
I don't want to feel.
(15:15):
And so now I'm going to.
remove myself or try and removemyself from myself to escape
some of the realities and thetrauma and the inner work that
needed to get done.
To pick up, like you said, itwas like a random Tuesday, five
years ago.
when you decided that kind ofenough was enough, did you have
a rock bottom or was it just aculmination of like recognizing
(15:38):
the different red flags, beigeflags, whatever color flags,
kathryn-sauser_2_01-08-2025 (15:42):
The biggest thing that I started to
realize is in the three years Iwas sober curious, I was
actually starting to get to knowthe sober cat.
I like to say this in mycommunity, like ping pong
backing forth from.
Sober Cat to Drunk Cat, but whenyou first start to get sober
curious, you really, I didn'treally know who Sober Cat was,
and I started to like, like hermore than Drunk Cat, even
(16:04):
though, like, I didn't likeDrunk Cat at all.
So I think for me, it just was,you know, feeling, feeling good.
And realizing how bad I felt asdrunk cat and going back and
forth.
And then this, like the drunkcat started to get, like, I just
didn't like her anymore.
I was sick of her.
I was done with her.
(16:25):
Um, and I really wanted to startleaning on sober cats.
My, at the time my business wasdoing good.
I was going to lose a lot ofthings.
I was starting to, even thoughmy business was doing good, like
it could have done a milliontimes better, you know?
and it was the same.
story over and over.
My drunk escapades are alwaysthe same thing.
I get blacked out.
(16:45):
I do other substances.
the-sober-butterfly_2_01-0 (16:47):
Say, say, uh huh, uh huh.
Insert.
kathryn-sauser_2_01-08-20 (16:52):
dudes that I don't even, haven't spoke
to in years.
Um, you know, wake up, horrifichangover.
And the last time I drank, thelast like three to four times I
drank, Um, I was starting to geta PTSD and started to, um, not,
I, I was seeing things like Ireally wasn't seeing things.
(17:14):
It just was really high, high,high paranoia and PTSD that I
was starting to get reallyscared of how I felt after just
because I did do othersubstances almost every time I
drank.
I think because of the, the drugusage while partying.
started to just make me really,really scared of how I was
(17:37):
starting to feel mentally.
I never was, like, settingmyself up to, like, commit
suicide or whatever, but I didrealize, like, this is going
really dark and if I continue todrink, there could be know,
something bad, bad happened andyou guys can all like, figure
out what that bad is without mesaying it.
(17:59):
But I, it was just, I was sickof it.
Same thing over and over It wasso predictable.
the-sober-butterfly_2_ (18:06):
Insanity is doing the same thing,
expecting different results.
I would like to describe mydrinking as the threshold
completely being lowered, whichwould allow me in my drunken
state, compromised state, toexperiment with other
substances.
Um, and it became Anotheradditional problem, but like the
(18:29):
funny thing is removing thealcohol really reduced or
removed my desire to try anyother substance.
It was only ever when I wasdrinking that I wanted to
kathryn-sauser_2_01-08-20 (18:38):
Same.
the-sober-butterfly_2_01-08 (18:39):
do, Oh, like you have Coke.
You have like, what do you have?
What's over there?
Let me go to the bathroom.
And now a quick word from ourpartners.
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the-sober-butterfly_2_01-08- (20:08):
So you moved to New York, you were
doing bodybuilding competitions,but yet you were still kind of
like in the throes of yourdrinking.
Explain to us.
What life look like?
kathryn-sauser_2_01-08-20 (20:18):
Yeah, so my cycle pretty much looked
like, you know, work out reallyhard during the week.
Overdue cardio.
I'm almost starved myself.
Then Friday would hit and Iwould reward myself with
alcohol, but my calories rarelycame from alcohol because I was
like a vodka soda girl.
the-sober-butterfly_2_01- (20:38):
Okay,
kathryn-sauser_2_01-08-2025 (20:39):
and after I, cause I would freak out
and be like, I can't have thosesugary drinks.
And then,
the-sober-butterfly_2_01- (20:43):
yeah.
kathryn-sauser_2_01-08-20 (20:44):
while I was blacked out or the next
day I would binge eat probably.
over 2000, 3000 calories.
Um, so that was my cycle formany years due to like, I never
missed a workout either.
I always, you know, wasobsessive about my body.
Um, because I have had seriouseating disorders.
(21:07):
so I just think that the fitnesswas just fueling the eating
disorders.
And then the alcohol was.
Also fueling it too because Ihad a lot of you know, I had a
lot of body like issues and um,I drink over them.
I just had a lot ofinsecurities.
I came from a home where likeweight was so big and like on
(21:32):
food and commenting on bodies,and it just had transpired
years.
You know, if anyone comes fromeating disorders, it's from
mostly childhood or, um, likethrough high school bullying and
stuff.
So, yeah, the alcohol justfueled my insecurities.
Um, and then I would, you know,punish myself,
the-sober-butterfly_2_01-0 (21:52):
yes,
kathryn-sauser_2_01-08-202 (21:52):
time though, like, through sobriety,
using the tools that I give myclients and stuff, I've really
worked through that, becausebeing in the cycle of, starving
yourself, overdoing cardio, andthen, you know, rewarding
yourself, and then morepunishing, you're just making it
so hard on yourself.
the-sober-butterfly_2_01-08-2 (22:11):
I would drink and then binge.
late night or the next day andthen punish myself by
restricting and then the cyclewould start all over again or if
I ate too much then I would overexercise to compensate so it was
just like this constantexhausting cycle connected to my
drinking and specific todrunkorexia it would literally
(22:32):
be me like I wanted because mytolerance was so high I wanted
to Have the most impact and Ialso wasn't drinking like mixed
drinks.
Never that I was like, give mezero chaser I want to get
straight to the point so I was Iwould take I know i'm serious.
I would take shots.
I wanted to feel it so likeremoving the alcohol really
(22:53):
forced me to take a closer lookat like my relationship with
food and exercise and to stoppunishing myself.
kathryn-sauser_2_01-08 (22:59):
Probably eat more and work out less and
you look better now.
the-sober-butterfly_2_ (23:04):
exactly.
Thank you for bringing thatpoint up.
It is crazy.
I was working.
I was fighting against myself.
Basically.
I was literally like justfighting to maintain the mid I'm
gonna say mid.
I had a good body but like midmiddish body compared to now Um,
and yeah, I work out less.
I eat more and I feel better howdid your life start to change
(23:27):
once you gave up alcohol
kathryn-sauser_2_01-08-2025 (23:28):
you know, sobriety is hard.
It's hard.
But drinking is harder.
is harder.
And sobriety is a different kindof hard because when I got
sober, I started to have to lookat this stuff that's underneath
why drink insecurities, fear,resentment, family trauma, dad's
death.
I mean, body insecurities,eating disorders.
(23:49):
I mean, it was all there.
and so it can feel veryoverwhelming.
And I will say my first year ofsobriety, I cried almost every
single day and I'm talking likeweeping.
Like full blown.
Um, but it was good.
And any client I ever have in mycommunity, I'm like, let, keep
crying, go, like, let it out.
Um, because that's just like,suppress trauma and grief.
(24:11):
that's why I believe having asupport system is really
important in your first.
for I still have a supportsystem like I'll never not have
a support system.
so it's a different kind of hardSo my first year I was on the
pink cloud though Like I was inbali living my you know,
learning how to surf and doingall these things Um, and I was
hitting new levels of feelinggood physically and mentally
(24:32):
even though I was going throughthat stuff.
Um, I Started to realize Ididn't know how bad I was
feeling until I started to feelgood The trees looked different,
the colors of the sky lookdifferent.
I looked different.
My face looked different.
My skin looked different.
My bank account lookeddifferent.
I mean, you know, there's somany and it happens fast and I
(24:55):
see this in my community a lot.
I ended myself, but when I seeit through someone else, it's
like I couldn't see it inmyself, but people change within
two weeks.
I mean, it is wild.
You know, I have some clientsthat hit 60 days and I'm like,
who are you?
You're completely differentperson.
You're like glowing.
so things changed really fastfor me.
(25:16):
I started to have more time.
I already had a business.
It was sweat with cat at thetime.
I was doing online coaching withand it was doing good with the
pandemic.
So my business started to goreally, really fast.
Because I was tapped in, like,keep in mind, I've always been
an entrepreneur.
I've done e commerce.
I've done a ton of, um, onlinework, but imagine not drinking,
not having a hangover.
(25:37):
Cause I was either always drunkor hungover.
So take all of that time away.
It's like, let's go.
And so I, my business started totake off.
Um, just, you know, what I'veaccomplished in five years of
sobriety would have taken me 30years drinking.
the-sober-butterfly_2_01-0 (25:54):
wow.
kathryn-sauser_2_01-08-20 (25:55):
plus, um, and you just had this insane
momentum and, and the biggestreason I stopped drinking,
obviously, was, you know.
the embarrassment stuff was,again, because of my mental
health, like, It was scaring me.
Like, I was starting to getscared.
So that was the thing I felt themost was like, Oh, my God, I
(26:16):
never have to feel a hangoveragain.
Like, and of course, like, yeah,there's times in my, in my You
know, sobriety where I'm like,Oh, didn't I say something wrong
on that date, but nothing likebeing drunk on a day.
And what did I see last night?
the-sober-butterfly_2_01-08-2 (26:29):
I know.
kathryn-sauser_2_01-08-20 (26:31):
gone.
So everything changed.
Like, I even have a greatrelationship with my mother now,
which is shocking.
You know, I think that it justopens up opportunities that, you
know, you just don't know whatyou don't know.
And I had, if someone were tosay, I'd be on this podcast with
you, or I'd be five years sober,have sober think I'll be crazy,
(26:53):
like, you're smoking something.
So I just think that, like, it'sgiven me this life that could
have never imagined, but itstill is hard.
Like, I don't want anyone tothink, like, it's all rainbows
and butterflies, but a differentkind of hard and each year has.
Gave me something new to lookat, you know, like the first
(27:13):
year you're like, I want to fixmy weight I want to fix this.
I want to fix this and if I cangive any advice to anyone It's
just like it will deliver to youwhat you need to look at at that
time Not try to fix everythingright now because I went crazy
Like let me fix my you knowrelationships with my mom
everything at the same time But,like, this year was a different
(27:35):
type of hard for me.
You know, I was looking at myrelationships with the opposite
sex, was like, oh, I don't wantto look at that.
Um, so, you know, it just, itgives you a chance to, like,
become the person you alwayswere supposed to be, if that
makes sense.
the-sober-butterfly_2_01-08- (27:51):
It 100 percent makes sense.
kathryn-sauser_2_01-08-2025_1 (27:53):
I just went on a long
the-sober-butterfly_2_01-08 (27:55):
No, I know we're following you.
Like you're peeling back layers.
I love when you were breakingdown like the different
iterations of your sobriety likeyou're five years in year one
I'm sure looks drasticallydifferent from this past year
and the same for me In thatfirst year, I was very much
obsessed with, okay, well, Istopped drinking.
So now everything in my lifeneeds to change.
(28:18):
And it's like, no, you'realready doing something really
hard.
Just focus on the here and now.
One day at a time.
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the-sober-butterfly_2_01-0 (29:50):
What sparked the idea for Sober Fit
Girl and how did you make thatshift from sweat with cat to
like rebranding into Sober FitGirl and helping other people?
kathryn-sauser_2_01-08-2025_1 (29:59):
I believe in higher power.
So, from my experience, like,things just like.
Happened if that makes sense 1
the-sober-butterfly_2_01-08- (30:07):
Mm hmm.
Mm hmm.
kathryn-sauser_2_01-08-20 (30:08):
there wasn't like a pivotal moment
where I was like, I'm going todo sober coaching.
It just happened naturally.
So sweat with cat was during,um, like, 4 years before the
pandemic and a little into thepandemic and I was doing body
transformations, helping womenget on bodybuilding stages.
You know, build better butts andall of, you know, eating
(30:30):
disorders, binge eating, all ofthat stuff.
And then I got sober and, youknow, I think just me starting
to share on Tik TOK, things justkind of happened where I put in
my, like Catherine Sousercoaching.
I got rid of sweat with cat.
Started getting more in themental health.
So it just didn't really alignwith, um, the, the name didn't
(30:51):
really align with where I wasgoing.
So I just went to CatherineSouser coaching.
And then on Catherine Sousercoaching, I put sober conscious
lifestyle because I wanted tostart calling in women who were
wanting to reduce alcohol to getfit.
And things just took off.
Off.
I mean, my, my brand that justtook off.
(31:12):
Like, I mean, I think I 10 timesmy clientele within like 2
months, because I put that inand it is a niche, you know, so,
um, things just started to takeoff and I now have, uh, for
sober coaches underneath me.
And I felt from my experience, Iwas getting tired.
(31:35):
I was getting tired emotionallywith helping a bunch of people.
And I was like,
the-sober-butterfly_2_01- (31:38):
Yeah.
kathryn-sauser_2_01-08 (31:38):
obsessed with collaborative
collaboration.
That's one of my words for theyear.
is collaborating and havingpeople help me do this mission
and like connecting with you andthings like that.
So I was like, I want to makethis a brand.
I don't want to make this aboutme because truthfully, like
having other coaches underneathme, their journeys are also
different than mine.
And I truly believe thateveryone's perspective is super
(32:02):
important to see because therereally is no one way a day
counting could be good forsomeone, a challenge could be
good for someone like thecalendar method of reducing
could good for someone, and allof my coaches have completely
different experiences, and Ithink that's so important.
so then SoberFitGirl happened,and I was like, you know, I'm
just gonna do SoberFitGirl, likeone day.
(32:24):
It was a random Tuesday, Iswear.
It was a random Tuesday, I waslike, I'm gonna get this handle,
we're just gonna do it, and
the-sober-butterfly_2_01-0 (32:31):
Look at it now.
kathryn-sauser_2_01-08-2025_1 (32:32):
I love sobriety, is because it
just like, things just happen.
If you just one day, let it, letit flow.
the-sober-butterfly_2_01-0 (32:40):
It's not about you.
It's about your mission.
It's about helping other peopleIt's about collaborating and
bringing those
kathryn-sauser_2_01-08-2025 (32:46):
you
the-sober-butterfly_2_01- (32:47):
board who have other gifts and
different perspectives so I I Iam with you for all of that,
kathryn-sauser_2_01-08-2025 (32:52):
all
the-sober-butterfly_2_01- (32:53):
think that's so powerful, and you're
doing amazing work.
talk to us a little bit aboutwhat Sober Fit Girl does just in
case they're wondering, oh,should I be a part of this
community, or how can I benefitfrom this community?
kathryn-sauser_2_01-08-2025_ (33:06):
So the biggest thing that I would
like to say about sober fitgirl, it is not a recovery
program.
I do not say, um, you know, theword alcoholic in my program.
This is not a recovery program.
This is a sober curious program.
anyone who comes into theprogram is still allowed to
drink and explore therelationship with alcohol.
I will tell you most do getsober.
I think that the best thingabout this community is there is
(33:29):
absolutely no judgment forwhatever your goal is and how
you're doing it, even fromsomeone who's five years.
I just had a strong desire tocreate a place where you didn't.
It's so approachable.
This program is so approachablebecause it doesn't feel like if
someone's struggling with, youknow, saying I'm an alcoholic
(33:49):
and going into a recoveryprogram, it's really that gray
area where they can figure itout of where they wanted to go.
Um, and I always like to saythis to when someone joins.
Sober fit girl, they end up inthe program at like the end or
if they continue or whatever howthey want to be so sober, they
like to be sober.
(34:10):
And I think that's such a hugething.
Like today, want to be sober.
I like being sober.
I don't have to be sober.
I want to be sober.
the-sober-butterfly_2_01-08-2 (34:19):
I love it.
kathryn-sauser_2_01-08-202 (34:20):
this group is just so I have a ton of
moms in there and, um, So it'sreally if you're exploring your
relationship with alcohol andyou don't know what that looks
like, it's a place for you tofigure it.
out.
Um, but what you get is, I amhuge on support.
Like, for me, I could have notjust joined a community.
(34:40):
I needed to have one to onementoring on every single day
basis.
And that's what I love aboutSober Fit Girl.
is because you get two mentorsin your one to one private chat
on a daily basis.
And I'm telling you, we arethere all the time.
the-sober-butterfly_2_01-08-2 (34:56):
I love
kathryn-sauser_2_01-08-2025_ (34:57):
if you're feeling you want to drink
at night or, you know, any, anysort of craving that comes up,
we are here for you.
I give everything.
I needed to get sober in thiscommunity.
And then you get six zoom callsa week, the community calls, as
well as community inside of theapp on the fitness side of
things.
So the whole app is actually awhole entire customized workout
(35:21):
plan videos of how to do theexercises.
You get recipes, you can dophysical check ins in the app.
So it's a whole customized.
like for fitness.
And
the-sober-butterfly_2_01- (35:31):
Sober Fit Girl.
kathryn-sauser_2_01-08-20 (35:32):
stuff is the community.
It's approachable becauseyou're, you're replacing this
negative habit with somethingpositive.
And so let's say you're seeingamazing results in your fitness
goals, your financial goals.
I even get like, give you thislike cute budget tracker and all
this stuff.
It's like, why would I drink?
I'm feeling so awesome.
(35:53):
So.
That's the perspective of likemore empowering verse.
Oh, I have to give up alcohol.
And like, it just feels sad.
the-sober-butterfly_2_01- (36:03):
Yeah,
kathryn-sauser_2_01-08-2025_ (36:03):
of am I gaining when I don't drink?
Um, and I want to give themtools to see that in themselves
verse, you know, feeling likethey're always missing out
because they do feel like in myfirst year, it just kind of felt
a little Dreadful?
Like,
the-sober-butterfly_2_01- (36:19):
yeah.
kathryn-sauser_2_01-08-202 (36:19):
Ugh, I'm so sad, I have to be sober.
the-sober-butterfly_2_01-08 (36:24):
Oh, girl, of course I can relate.
I was in mourning in earlysobriety.
I'm not going to lie.
Like as much as I did seeprogress and growth, I was still
like FOMO.
Oh my God.
Like who am I?
Because I think so much of myidentity was connected to.
Not just drinking, but beingthis persona that had to bring
(36:45):
the party and be the party girland like, you know, always one
for a group.
kathryn-sauser_2_01-08-20 (36:50):
girl.
the-sober-butterfly_2_01-08 (36:50):
was grieving that, like, chapter,
cessation or closing of my life,and it was hard.
It was a hard transition.
But once I started to reframe,okay, well, what am I really
losing?
So I love that your approach islike it's not a recovery
program.
It's it's a place to connect.
And it seems like the connectionis with community beyond
(37:10):
community.
It's a connection with anaccountability person or
partner.
And then it's the mind bodyconnection, right?
Working out, I'm not going tolie.
I can be a little vain.
I like, I like to look goodnaked, but the thing
kathryn-sauser_2_01-08-20 (37:24):
what?
the-sober-butterfly_2_01-08 (37:25):
The main thing is, it's mental
health for me.
Like if I don't work out, if Idon't move, I feel sick.
I truly feel sick.
kathryn-sauser_2_01-08-202 (37:33):
too.
the-sober-butterfly_2_01-08- (37:34):
So I figured you felt the same.
So it's like now I've rebrandedor reframed how I see my
workouts before I think it wasunhealthy, the obsession.
But now it's like, no, I feel.
feel good when I move.
It's very cathartic.
It's a release to sweat.
Oh my gosh.
Like I'm just getting rid oftoxins and you pent up.
(37:54):
I love those.
I love those videos where it'slike you see the girl and she's
like in yoga or Pilates and herinternal monologue is like, and
what would I care if a stupidrat thinks about like, that's,
I'm that girl like in my head,like, just like, I have to get
this out.
Like some people journal, youknow, I, I run, I sweat.
So just to kind of bring thatall together, like for me,
(38:15):
fitness is mental health and itsounds like your platform, your
app, sober fit girl is a mentalhealth support or resource for
people beyond just the physical.
So I want to wind down.
I pulled my audience just to getsome questions around
kathryn-sauser_2_01-08-202 (38:30):
Yes, it is
the-sober-butterfly_2_01-08- (38:32):
to know Kat some more.
And I'm just pulling up my phonehere.
Um, while I pull up thesequestions, Kat, I want to hear
from you.
What has been the greatest giftof sobriety
kathryn-sauser_2_01-08-20 (38:45):
Mean, obviously, the greatest gift is
creating sober fit girl, butpersonally, I think it is my
mental health.
the-sober-butterfly_2_01- (38:53):
Same, same.
kathryn-sauser_2_01-08-20 (38:55):
Like, it just.
there's moments, I like have tocatch up with where I'm at where
so go go go and
the-sober-butterfly_2_01- (39:04):
Yeah.
kathryn-sauser_2_01-08-202 (39:04):
I'll be five years sober January 17
So it's like this is I'mstarting to come up on like a
half a day decade So it's kindof like
the-sober-butterfly_2_01 (39:12):
Crazy.
kathryn-sauser_2_01-08-2025 (39:13):
did I get here?
the-sober-butterfly_2_01-0 (39:15):
Wow.
That's
kathryn-sauser_2_01-08-2025 (39:16):
you know, it's like very
disassociating of
the-sober-butterfly_2_01- (39:18):
yeah.
kathryn-sauser_2_01-08-2025 (39:19):
how am I here?
Um, and it's always like mentalhealth, but really helping
people.
the-sober-butterfly_2_01- (39:26):
Yeah.
kathryn-sauser_2_01-08-2025_1 (39:26):
I love it so much.
Um, it like makes me feel likeI'm high on a drug.
the-sober-butterfly_2_01- (39:33):
Yeah.
You know what?
It is that it is the high youget from like talking to
someone,
kathryn-sauser_2_01-08-2025_1 (39:39):
a different kind of
the-sober-butterfly_2_01-08-2 (39:40):
a different high to distinguish a
very different high, a real highand authentic high.
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(41:03):
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the-sober-butterfly_2_01-08 (41:34):
Um, okay.
So winding down here, JC askedyou, how do you deal with dating
slash being intimate sober?
I'm three months in and soscared,
kathryn-sauser_2_01-08-20 (41:46):
Okay, wow.
What a question.
Um,
the-sober-butterfly_2_0 (41:49):
mention cat last year.
kathryn-sauser_2_01-08-2025_ (41:51):
is the year.
the-sober-butterfly_2_01-0 (41:52):
Yep.
kathryn-sauser_2_01-08-2025_ (41:53):
is the year.
the-sober-butterfly_2_01-08- (41:54):
Mm hmm.
kathryn-sauser_2_01-08-2025_ (41:54):
so from my experience, you know, I,
let's start just talkingintimacy, like sexually from my
experience.
I, I, In my drinking days, Imostly, when I was, being
intimate with someone, was underthe influence.
the-sober-butterfly_2_01- (42:10):
Okay.
kathryn-sauser_2_01-08-202 (42:11):
will tell you that in sobriety, it
was scary.
Very scary.
But I have found out, the more Iget sober, the more I'm in tune
with myself, my body, myfeminine energy.
And it's the best.
Best ever now, and it just takestime for you to, of course,
doing it with someone that youreally trust, um, has been, you
(42:33):
know, something that's reallyhelped me, and I'm actually way
more better sober, to be honest,like, I'm so much more
confident, like, during it.
Oop.
In my drinking days, when I wasintimate with someone, I never
looked in their eyes.
Ever.
This is actually something I'venever shared before, so here you
(42:54):
go, Nadine! Um, now I can lookin someone's eyes!
the-sober-butterfly_2_01-0 (42:58):
hmm.
kathryn-sauser_2_01-08-2 (42:59):
that's so big.
And then dating, okay.
So, dating, I didn't really, youknow, I took a lot of time off
dating, and I spent a few yearscelibate in my sobriety, which
really helped me, like, go intothe stuff that's why I was
attracting not the greatestpeople, dad stuff, of course.
the-sober-butterfly_2_0 (43:19):
Always.
kathryn-sauser_2_01-08-2025 (43:20):
you know, I have a Very anxious
attachment.
So first I would suggest JC toreally work on your relationship
with yourself and find out whatyou want in a partner and then
when you are dating, try to getinformation if he is good for
you versus Can I, can I get himto like me?
(43:40):
And that is the gift ofsobriety, is being able to see
if you like the other person,verse, I want to get this guy to
like me, I want to get this guyto like me, and my favorite tip
of all time in sober dating isbe interested instead of
interresting.
So, asking them all thequestions, verse, Puking out
(44:02):
everything, you know?
Oversharing.
So that's helped me so much, andI promise you, sex will get
better sober.
Just keep going! Mm
the-sober-butterfly_2_01- (44:15):
Okay.
What I'm hearing is a, do Iactually like them versus do
they like me?
Yeah, that is so crucial.
Like I think so much of it.
Before, for me, it was peoplepleasing tendencies, a lot of
people pleasing, a lot of like,oh my god, like, what if they
don't like me, insecurities,deeply rooted, around textbook
(44:37):
daddy issues too, yeah, justwanting to be the desired girl
for this person, whether I likethem or not, I couldn't even
discern if I liked them, to behonest with you, because usually
I was under the influence, Iwould pregame, I would drink at
said date or on said date, andthe whole time I would just be
trying to, campaign.
I'm campaigning for them tochoose me, vote for me.
kathryn-sauser_2_01-08-2 (45:00):
choose me, pick me.
the-sober-butterfly_2_01-08 (45:01):
And then also like, I think
something that's resonated withme that I recite often is
intimacy versus intensity.
I think so much of my past wasspent around conflating the two,
like mistaking intensity, like,Oh my God, like mostly because
I'm under the influence ofsubstances.
Like this is such a connection.
This is such a vibe.
And then Like, feeling naked,feeling vulnerable, feeling
(45:25):
exposed and empty when thatperson didn't live up to the
expectation of that high momentthat we had and shared together,
usually physically.
Um, it's like, yeah, like,that's not love.
That's lust and love verydifferent, you know?
So I think you gave JC amazingadvice.
Another viewer question thatcame in, cat, how do you handle
(45:49):
situations where alcohol mightbe present like social events or
celebrations?
I'm under a year sober andreally struggling to still hang
out with friends who drink
kathryn-sauser_2_01-08-202 (46:00):
One, always have an exit plan.
Like if I ever feel triggered todrink I always leave.
And I always ask myself before Igo to any social situation,
like, do I have a high chance ofdrinking?
it's yes, I don't go, but thenumber 1 tool is a sober mentor.
I cannot stress that enough.
Having someone to messagebefore, during and after an
event or a sober buddy, um, isthe only way I'm sober is is
(46:25):
checking in because from myexperience, I'm not going to
drink.
I'm not going to drink.
I'm not going to drink.
And then I'm at the party andI'm drunk is a human connection.
the-sober-butterfly_2_01-08 (46:33):
Hmm
kathryn-sauser_2_01-08-2 (46:34):
that's the only thing that's ever
worked for me.
Like, I could have the biggesttoolbox ever, play the tape
forward, play the tapebackwards, but I have to have a
person, not an app,
the-sober-butter (46:48):
Accountability person.
Accountability buddy.
Do you think that person shouldbe sober?
Like, should they understand thestruggle or some of the
pitfalls?
Yeah.
kathryn-sauser_2_01-08- (46:57):
Course, like my best friend, she would
be a great accountability buddyif I wanted, but it's different.
It's completely different.
She's a normal drinker,
the-sober-butterfly_2_01- (47:07):
Yeah.
Yeah.
kathryn-sauser_2_01-08-20 (47:08):
there could be a high chance.
I'm like, I'm going to getdrunk.
She's like, okay, know,
the-sober-butterfly_2_01-0 (47:12):
I'll be fine.
We're checking tomorrow.
kathryn-sauser_2_01-08-20 (47:14):
yeah.
the-sober-butterfly_2_01- (47:15):
Okay, and the final question how do
you see sobriety and wellnessevolving in the next few years?
kathryn-sauser_2_01-08-2025_1 (47:22):
I mean, I think that it's going to
just get bigger and bigger.
I think from my experience 5years?
ago, being sober curious andsober was not cool.
Like now it's getting cooler.
Um, I feel a lot of people aregetting sober curious.
You know, it's, there's so manynon alcoholic brands out and
we're just getting started likesober curious movement.
(47:43):
In my eyes, didn't really startuntil, like, 2 years ago in from
my eyes.
Like, I saw a huge change fromyear 3 to now drastically
different, especially with thenew stuff that's coming out.
Like, they might put like, um.
the-sober-butterfly_2_0 (47:59):
Labels?
kathryn-sauser_2_01-08-2 (47:59):
cancer on bottles
the-sober-butterfly_2_01- (48:00):
Yeah.
kathryn-sauser_2_01-08-202 (48:02):
it's just only going forward, which
is great, especially if you'renew to sobriety.
Like it's, I literally thinksober people like so brave and
so cool that they can sit.
I can go to a nightclub and haveso much fun over caffeinate and
dance my ass off.
Like that to me when I wasgetting sober is cool.
(48:22):
Like, someone who's drunk andblacked out and sloppy at, like,
35, in my eyes, is not cool.
the-sober-butterfly_2_01 (48:29):
That's not cool.
kathryn-sauser_2_0 (48:30):
perspective, and I do think it's also who you
hang out with, too, you know?
Um, but it's, it's only gettingstarted, I believe.
the-sober-butterfly_2_01-08-2 (48:38):
I agree.
To your point, a big shift fromwhen I first got sober three
years ago to today, like evenRihanna recently announced that
she hasn't,
kathryn-sauser_2_01-08-2 (48:51):
right?
before I got
the-sober-butterfly_2_01 (48:52):
right?
I'm like, bad girl, come on,join us.
Who, who's next?
Thank you for that question andthank you Kat for coming on
kathryn-sauser_2_01-08-202 (49:02):
This was
the-sober-butterfly_2_ (49:03):
Mother's Live.
You were so fun.
I'm going to plug everything sopeople can hear.
Connect with you.
And so we're fit girls.
Is there anything else you wantto share?
Anything else you're you'reworking on?
kathryn-sauser_2_01-08-2025 (49:13):
No, yeah, just reach out.
If you go to my website, youactually get a free discovery
call to see if the program's agood fit for you.
Um, so if you go tosoberfitgirl.
com, you'll have a call with oneof my team members, um, and just
see if it's a good fit, youknow.
Um, and every Bali retreat isMarch and September.
This one is sold out, um, butI'm opening the September one in
(49:35):
a few weeks.
the-sober-butterfly_2 (49:37):
Exciting.
Thank you so much, Kat.
And I will plug all of thatbelow in the show notes.
kathryn-sauser_2_01-08- (49:43):
Thanks, Nadine!
the-sober-butterfly_2_01-08-2 (49:45):
I just kind of want to unpack some
of that.
So
kathryn-sauser_2_01-08-20 (49:48):
let's unpack,
the-sober-butterfly_2_0 (49:49):
unpack, grab a drink guys and non
alcoholic drink.
That is,
kathryn-sauser_2_01-08-2025 (49:54):
I'm
the-sober-butterfly_2_01-08 (49:54):
uh,
kathryn-sauser_2_01-08-2025_ (49:54):
my sweatpants right now.
You just can't see it.
the-sober-butterfly_2_01-08-2 (49:57):
I have tea down here.
kathryn-sauser_2_01-08-2025_ (49:59):
it so funny being a content
creator?
Like you can look really cute On
the-sober-butterfly_2_01-08 (50:02):
the top.
kathryn-sauser_2_01-08-20 (50:03):
half.
the-sober-butterfly_2_ (50:04):
business up top, party or sweatpants.
I'm wearing shorts underneath.
Hello, and welcome to the Sober
Butterfly podcast.
I'm your host, Nadine and todaywe are joined with a very
special guest, Kathryn Sauser,aka Kat from Sober Fit Girls.
Welcome to the Sober Butterfly.
I am so, so happy to have youhere today.
How are you?
kathryn-sauser_2_01-08-2025 (00:21):
I'm so good.
I'm really excited for thisepisode with you?
Nadine.
the-sober-butterfly_2_01-08-2 (00:25):
I wanted to kind of, do a quick,
like, uh, icebreaker, if that'sokay.
kathryn-sauser_2_01-08-2025_ (00:30):
do it.
the-sober-butterfly_2_01-08 (00:31):
All right, cool.
kathryn-sauser_2_01-08-202 (00:31):
ice.
the-sober-butterfly_2_01- (00:32):
Let's break the ice, because I want
people to really get a sense ofwho you are, what you're into,
If you could do one workout forthe rest of your life, what
would it be?
I know, this is hard.
kathryn-sauser_2_01-08-202 (00:44):
Wow,
the-sober-butterfly_2_01-08- (00:44):
No softballs.
Oh
kathryn-sauser_2_01-08 (00:47):
question than what my drinking was like.
Um, definitely a heavy Weighted,booty, hip thrust.
Like, if I had to pick oneexercise for the rest of my
life, put me in a hip thrustwith extreme heavy weight.
the-sober-butterfly_2_01-08- (01:05):
my gosh.
So I'm imagining like you liedown, you put this huge weight
over like your pelvic bone andyou're thrusting.
Thrust, thrust, right?
Is that what it is?
kathryn-sauser_2_01-08-202 (01:14):
just sick.
Just thrust that weight, girl.
I, um, I, before I got intofitness, I did not have a booty
whatsoever and so it is one ofmy biggest wins is?
creating a butt for myself tofeel more confident and it was
through hip thrusting veryheavyweight.
the-sober-butterfly_2_01-08 (01:36):
I'm taking notes.
I recommend you at home.
kathryn-sauser_2_01-08 (01:39):
Everyone take notes is that it can be
that simple that exercise andthen booty bands with hip
thrusting
the-sober-butterfly_2_01-08- (01:46):
So just so we're clear and we're
normed, it is possible to builda booty.
kathryn-sauser_2_01-08-2025 (01:52):
Oh, but if you could see my pictures
from before and after it wouldblow your mind
the-sober-butterfly_2_01- (01:58):
Okay.
No BBL.
kathryn-sauser_2_01-08-2 (01:59):
petite person.
I'm very petite and before Istarted my fitness journey.
I was around 92 pounds
the-sober-butterfly_2_01-08- (02:07):
Oh wow.
kathryn-sauser_2_01-08-2025 (02:07):
now I'm around 120 and it's All
muscles, but I don't look likeextremely different.
Um, I just look more fit andtone and I had some eating
disorders prior to, to gettingfully sober.
If anyone's listening, like thescale sucks, and I've really
worked through that.
And now, I just lift reallyheavy weights and it's not like
(02:28):
I look big or bulky or anything,but you do have to lift heavy
weights and burn out that buttto make it grow.
the-sober-butterfly_2_01 (02:36):
Muscle failure.
Okay.
So it can be achieved without aBBL is what I'm hearing.
And the key is weightlifting,heavy lifting.
And don't be afraid because Ithink your point and myself,
I've had the misconception thatlike, I don't want to bulk up
I'm like a bigger, like, tallergirl.
So, like, my fear is that I'mgoing to look like, I don't
know, like a wrestler,
kathryn-sauser_2_01-08-20 (02:58):
yeah.
And of course, like females havedifferent hormones than men.
So it's almost pretty impossibleto like get really bulky as a
female unless there is somegenetic background around that.
So absolutely not.
None of my clients and all ofthe thousands of women that I've
worked with have gotten bulky.
it's such a myth in the fitnessindustry that, you know, You
(03:22):
just, it, it's like can'thappen.
Like I lift weights all the timeand for me to maintain my
muscle, I have to continue tolift heavy.
So definitely, especially if youare a petite, like I'm, I'm
coming from Polish background,so like they're very petite.
like I didn't have any muscle onme, so you have to lift heavy.
(03:43):
Like if you want like a strongglutes, you got, you gotta, you
gotta thrust.
the heavy stuff
the-sober-butterfly_2_01-08 (03:48):
You gotta thrust.
You heard it here first.
We're thrusting our way through2025.
Um, thank you.
That's very helpful, Kat.
So I want to now do a quick get,getting to know you around
sobriety and lifestyle.
what is your go to non alcoholicdrink when celebrating a big
win?
kathryn-sauser_2_01-08-2025_ (04:06):
So I'm a huge fan of the Lyres
brand.
I've done some promotionalcontent with them, and there are
non alcoholic champagne isabsolutely amazing.
I find that most of the nonalcoholic roses and red wines, I
have a few good red ones, um,just don't really taste.
They taste more like juice, butthe non alcoholic Lyres.
(04:28):
definitely tastes pretty similarto champagne.
Obviously it's never going to bethe same because there's not
that alcohol, but I, I'm a hugefan.
I have lots of bottles.
And I
the-sober-butterfly_2_01- (04:39):
Okay.
kathryn-sauser_2_01-08-2025 (04:40):
and I love them.
Their whole brand and the, thepeople that work there are just
so awesome.
and they're all over now.
I think they started in UK andstuff.
I'm not sure.
Have you heard of them?
the-sober-butterfly_2_01-08-2 (04:49):
I have, I've not tried their non
alcoholic champagne, but I'madding to this.
Yeah.
Okay.
That's great.
Like I, I'm obsessed with justdifferent AF drinks and
cocktails and things like that.
I'm assuming, similar to me, nottriggering for you.
Like, if something mimics thetaste of alcohol, you're okay to
drink it still.
kathryn-sauser_2_01-08-202 (05:08):
Yes, I'm totally fine.
But I will say in my first year,three years of sobriety.
I did not touch any nonalcoholic, not even beer, no
wine, nothing.
I was just too scared aroundyear three.
I started traveling a lot withmy friends who are all normal
drinkers and then I started toand I did it with like caution.
I was very cautionary about it.
(05:29):
when I did start drinking nonalcoholic, I will tell you the
rose was a little triggering.
Um, so I don't really like hitthe roses and also they weren't
that great, to be honest.
Um, but yeah, no problem.
But I will, if you're listeningin your beginning, your
sobriety, I would just be like,you know, how it feels.
And that's why, like, having anaccountability person or a
(05:51):
mentor that you can talk aboutit and be honest with, because
truthfully, like, be superhonest with yourself.
Like, why risk
the-sober-butterfly_2_01- (05:59):
Yeah, that is perfectly said.
I am at the three year mark.
And I would say after a year, Istarted to experiment more with
non alcoholic drinks.
But I was worried, I was worriedthat it would, Send me
spiraling.
I was worried that I mightrelapse.
I was worried that it wouldobviously be triggering.
But I found to your point, beingtransparent, being honest, and
(06:21):
not letting something Make youregress to the beginning, like
if you do find it triggering,talk to someone, connect, you
know, I love that.
Um, okay, my next category,getting to know Kat, travel and
adventure.
You are a wanderlust, I feellike I'm the same.
so if you could design a dreamsober vacation, or like even
(06:42):
like a sober retreat, becauseyou're a wellness girlie,
anywhere in the world, and Iknow you're well traveled, where
would it be?
kathryn-sauser_2_01-08-2025_ (06:49):
So I spent my first year and a half
of sobriety in Bali and Iactually do Sober Fit Girl Bali
retreats and I have mine comingup in March.
I do them every March andSeptember.
and I'm leaving for Bali,actually, tomorrow.
in 10 days to stay there for acouple months again.
I'm really excited because I'mcelebrating my five year
anniversary.
And it's like, I want to go backand like feel where it all
(07:12):
started.
So the reason I choose Bali isactually because it was such a
perfect place for me to start myjourney.
it was during the pandemic.
So it was a lot easier for me tostay sober and being there.
You're just so immersed in newthings, new activities.
I learned how to swim.
I learned how to ride amotorcycle.
I mean, all these cool thingsthat to be?
honest, like I got startedgetting sober in New York.
(07:35):
I was only sober like 5th, maybe30 days before I left for Bali.
It's a lot harder, you know,there's just a lot of social
things happening.
It's very, you know, it's insociety.
So, um, the reason I like itthere is because.
The Balinese are very religious,too.
So there's like, not a ton ofalcohol.
and so anyone that's, you know,new to sobriety and can go on
(07:58):
trips.
I mean, just being there andit's such a spiritual place to
there's like, ton of healingthings to do healers out there
breath work.
It's rare really got introducedto, like, my spiritual practice
and things that.
Really ground me and reconnectwith myself.
Um, that's, that's my place.
Always, always, always.
the-sober-butterfly_2_0 (08:19):
Similar to you, I got sober after 30
days, around 30 days ofsobriety.
I went on like this six weektrip to different countries and
actually getting out of thefamiliar to your point really
helped anchor my sobrietybecause I wasn't So tempted by
like all of my day to day, likemy routine, people, places,
things like removing myself fromthat ecosystem actually really
(08:42):
helped my sobriety thrivebecause I was a new place, like
new place, new me kind of thing.
And I was really able to leanmore into my sobriety.
So I absolutely love that.
And you guys, we will plug thatretreat in March and in
September Bali.
Oh, my God.
Like I was there aroundSeptember.
The last time I was in Bali andI feel like it's their quote
winter, but it's like perfectweather.
(09:04):
It's mid, it's so beautiful
kathryn-sauser_2_01-08-2025_ (09:06):
so busy to
the-sober-butterfly_2_01-0 (09:07):
that yeah, I felt like it was a good
low season time to go.
So like Bali high on my listtoo.
Okay.
My final question before we getinto like the real nuances of
your story is just about like,what's a fun fact or something
about you cat that people maynot know or realize?
Upon meeting you or followingyou on social.
kathryn-sauser_2_01-08-2025_ (09:25):
my least favorite question
the-sober-butterfly_2_01-0 (09:27):
Tell us something, tell us your
deepest darkest secret.
No, it's okay.
Tell us something that wewouldn't be able to tell about
you.
kathryn-sauser_2_01-08-2025 (09:35):
Um, I love pickles.
the-sober-butterfly_2_01-08 (09:38):
Ah, you love pickles.
Did you do that Duolupochallenge where she like did the
Coke, Coca Cola and the pickle?
Have you heard of this?
kathryn-sauser_2_01-08-2025 (09:45):
No,
the-sober-butterfly_2_01-08- (09:46):
It was viral for a little bit.
kathryn-sauser_2_01-08-202 (09:48):
like a whole jar of pickles in one
sitting.
the-sober-butterfly_2_01- (09:50):
Okay.
Okay.
Pickle girl.
I love it.
kathryn-sauser_2_01-08-202 (09:53):
I'm, I've been a pickle girl since a
child.
the-sober-butterfly_2_01-08-2 (09:56):
I love that.
kathryn-sauser_2_01-08-202 (09:57):
like people have their favorite foods
but they like go in and out?
Like I will always be able tosmash a pickle jar.
the-sober-butterfly_2_01 (10:03):
That's a healthy thing to, like, pick
at.
Pickles, right?
Like, that's a healthy thing to,
kathryn-sauser_2_01-08-2025_ (10:09):
so
the-sober-butterfly_2_01-08 (10:10):
oh,
kathryn-sauser_2_01-08- (10:10):
bloated body.
the-sober-butterfly_2_01-08 (10:12):
oh, the sodium content.
I didn't even think about that.
Yeah.
Yeah.
That's, that's not the best.
kathryn-sauser_2_01-08-2025 (10:16):
it.
the-sober-butterfly_2_01-0 (10:17):
Were you, back in the day, a dirty
martini girl?
Like, is that your palate?
kathryn-sauser_2_01-08-202 (10:22):
Mine is espresso martini.
the-sober-butterfly_2_01-0 (10:25):
hmm.
Yeah, like the bitter, thebitter.
kathryn-sauser_2_01-08-202 (10:28):
man, I
the-sober-butterfly_2_01- (10:29):
Yeah.
kathryn-sauser_2_01-08-2025_ (10:30):
so many and that's probably why,
like, alcohol didn't make mesleepy is I always had, like, a
Red Bull vodka or an espressomartini.
I liked to be.
the-sober-butterfly_2_01-0 (10:42):
Yes.
Also, I don't know if you evercaught the Huberman lab episode.
He talks about if alcoholenergizes you because it's
classified as a depressant, thatcould mean that you have some
kind of trait that leads towardslike, being on the alcohol use
disorder spectrum, like more onthe high end.
Yeah.
Yeah, so, like, or it could bethe fact that you were, like, or
(11:03):
it could be the fact that youwere drinking, like, espresso,
martinis, or a combination.
kathryn-sauser_2_01-08-2025_1 (11:08):
I mean, that's one of the reasons
I drank was over excitement
the-sober-butterfly_2_01-08- (11:12):
Mm hmm, yeah.
kathryn-sauser_2_01-08-2025_1 (11:14):
I was such a, call myself in my
drinking days like a manicdepressive.
So whenever I felt sad, I justlike had to be up.
Like I didn't want to sit in thesadness.
So it was always like a hundredmiles per hour.
And so I was more of like anupper girl.
the-sober-butterfly_2_01-08 (11:31):
Uh, yeah, I can relate to that so
much.
I just didn't want to sit withuncomfortable feelings.
So I would love to now talkabout what life looked like for
you prior to getting sober fiveyears ago.
kathryn-sauser_2_01-08-202 (11:42):
I've lived in like, I think nine
different cities.
And I will say that I alwayscame with me and, you know, when
I was younger, I was, I mean,I've always been just the party
girl.
been the blackout party girlsince I was very young.
And I think, you know, it justgot worse and worse and worse.
(12:03):
Um, drinker.
Every time I'd go out, I woulddrink something bad always
happened.
I never ever was an everydaydrinker.
I never woke up and had the hairof a dog.
I mean, maybe on a brunch on asunday.
but that's how my drinkingalways was.
There was a time in my lifewhere it did get a lot Darker is
(12:25):
when I lived in Los Angeles andI got really immersed in the
party scene.
but it was still like blackoutdrinking.
It's just my drinking got alittle more dangerous where I
would end up in situations noteven remember when I woke up
where I was the previous nightjust just was getting a little
bit scarier first.
You know, the girl that.
(12:46):
goes out, parties, and likedrunk texts her ex.
Like this, it was getting scary.
And then I, moved in with myprevious partner who I lived
with in Canada.
And our relationship kind ofjust didn't do well due to
alcohol usage.
And that's kind of where Istarted to get sober curious.
(13:07):
I was 27 and I didn't have.
A good career going or anything,and I was passionate about
fitness.
I started to do bodybuildingshows.
That's how I got into fitness.
Um, and then that's when I movedto New York, I, even though I
was sober curious from 27 to 30in New York, even though I had.
(13:28):
Like longer stints of sobrietybetween like, you know, like a
week or two my blackouts werestarting to get worse So this is
like the thing that I say toanyone who's sober curious like
my sober curious journey wasAlmost harder than being fully
sober because I was attemptingmoderation over and over again.
(13:51):
And it's, there was a mixture oflike, Oh, I keep drinking this,
you know, I suck.
I can't get this.
So I would drink more.
and just my blackout started toget again, very dark, very
dangerous.
And once you hit 32 and I findout a lot of women get sober at
30, it's like, wait, this isn'tcute anymore.
(14:12):
Um, So, you know, I just thinkit was a lot of trauma.
Dad passed away from alcoholism,had a lot of grief under there.
And when I would drink, I wasobviously suppressing a lot of
trauma and sadness.
So, as I started to get closerto sobriety, that stuff started
to come up to the surface ofthings that I needed to look at
(14:34):
in my mental health, my familystuff, etc.
And so when I would drink.
The drinking really wasn'thelping me escape those emotions
anymore.
It just didn't work.
wasn't working
the-sober-butterfly_2_01- (14:45):
Yeah.
kathryn-sauser_2_01-08-2025 (14:46):
Um, and so that's kind of when I was
like, you know, it was kind oflike a random Tuesday.
I say, you know, this I'm done.
the-sober-butterfly_2_01-08 (14:54):
I'm really sorry to hear about your
dad, Kat.
I also lost my father and it waspropelling me.
I'm sorry to hear about yourdad.
Like, that really.
Has such an impact and I thinkpersonally where the alcohol
took a turn as well.
Like, it was no longer like, oh,this is just fun.
It became Oh, like, I'm leaningon this.
I don't want to feel.
(15:15):
And so now I'm going to.
remove myself or try and removemyself from myself to escape
some of the realities and thetrauma and the inner work that
needed to get done.
To pick up, like you said, itwas like a random Tuesday, five
years ago.
when you decided that kind ofenough was enough, did you have
a rock bottom or was it just aculmination of like recognizing
(15:38):
the different red flags, beigeflags, whatever color flags,
kathryn-sauser_2_01-08-2025 (15:42):
The biggest thing that I started to
realize is in the three years Iwas sober curious, I was
actually starting to get to knowthe sober cat.
I like to say this in mycommunity, like ping pong
backing forth from.
Sober Cat to Drunk Cat, but whenyou first start to get sober
curious, you really, I didn'treally know who Sober Cat was,
and I started to like, like hermore than Drunk Cat, even
(16:04):
though, like, I didn't likeDrunk Cat at all.
So I think for me, it just was,you know, feeling, feeling good.
And realizing how bad I felt asdrunk cat and going back and
forth.
And then this, like the drunkcat started to get, like, I just
didn't like her anymore.
I was sick of her.
I was done with her.
(16:25):
Um, and I really wanted to startleaning on sober cats.
My, at the time my business wasdoing good.
I was going to lose a lot ofthings.
I was starting to, even thoughmy business was doing good, like
it could have done a milliontimes better, you know?
and it was the same.
story over and over.
My drunk escapades are alwaysthe same thing.
I get blacked out.
(16:45):
I do other substances.
the-sober-butterfly_2_01-0 (16:47):
Say, say, uh huh, uh huh.
Insert.
kathryn-sauser_2_01-08-20 (16:52):
dudes that I don't even, haven't spoke
to in years.
Um, you know, wake up, horrifichangover.
And the last time I drank, thelast like three to four times I
drank, Um, I was starting to geta PTSD and started to, um, not,
I, I was seeing things like Ireally wasn't seeing things.
(17:14):
It just was really high, high,high paranoia and PTSD that I
was starting to get reallyscared of how I felt after just
because I did do othersubstances almost every time I
drank.
I think because of the, the drugusage while partying.
started to just make me really,really scared of how I was
(17:37):
starting to feel mentally.
I never was, like, settingmyself up to, like, commit
suicide or whatever, but I didrealize, like, this is going
really dark and if I continue todrink, there could be know,
something bad, bad happened andyou guys can all like, figure
out what that bad is without mesaying it.
(17:59):
But I, it was just, I was sickof it.
Same thing over and over It wasso predictable.
the-sober-butterfly_2_ (18:06):
Insanity is doing the same thing,
expecting different results.
I would like to describe mydrinking as the threshold
completely being lowered, whichwould allow me in my drunken
state, compromised state, toexperiment with other
substances.
Um, and it became Anotheradditional problem, but like the
(18:29):
funny thing is removing thealcohol really reduced or
removed my desire to try anyother substance.
It was only ever when I wasdrinking that I wanted to
kathryn-sauser_2_01-08-20 (18:38):
Same.
the-sober-butterfly_2_01-08 (18:39):
do, Oh, like you have Coke.
You have like, what do you have?
What's over there?
Let me go to the bathroom.
And now a quick word from ourpartners.
the-sober-butterfly_25_12 (18:49):
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the-sober-butterfly_2_01-08- (20:08):
So you moved to New York, you were
doing bodybuilding competitions,but yet you were still kind of
like in the throes of yourdrinking.
Explain to us.
What life look like?
kathryn-sauser_2_01-08-20 (20:18):
Yeah, so my cycle pretty much looked
like, you know, work out reallyhard during the week.
Overdue cardio.
I'm almost starved myself.
Then Friday would hit and Iwould reward myself with
alcohol, but my calories rarelycame from alcohol because I was
like a vodka soda girl.
the-sober-butterfly_2_01- (20:38):
Okay,
kathryn-sauser_2_01-08-2025 (20:39):
and after I, cause I would freak out
and be like, I can't have thosesugary drinks.
And then,
the-sober-butterfly_2_01- (20:43):
yeah.
kathryn-sauser_2_01-08-20 (20:44):
while I was blacked out or the next
day I would binge eat probably.
over 2000, 3000 calories.
Um, so that was my cycle formany years due to like, I never
missed a workout either.
I always, you know, wasobsessive about my body.
Um, because I have had seriouseating disorders.
(21:07):
so I just think that the fitnesswas just fueling the eating
disorders.
And then the alcohol was.
Also fueling it too because Ihad a lot of you know, I had a
lot of body like issues and um,I drink over them.
I just had a lot ofinsecurities.
I came from a home where likeweight was so big and like on
(21:32):
food and commenting on bodies,and it just had transpired
years.
You know, if anyone comes fromeating disorders, it's from
mostly childhood or, um, likethrough high school bullying and
stuff.
So, yeah, the alcohol justfueled my insecurities.
Um, and then I would, you know,punish myself,
the-sober-butterfly_2_01-0 (21:52):
yes,
kathryn-sauser_2_01-08-202 (21:52):
time though, like, through sobriety,
using the tools that I give myclients and stuff, I've really
worked through that, becausebeing in the cycle of, starving
yourself, overdoing cardio, andthen, you know, rewarding
yourself, and then morepunishing, you're just making it
so hard on yourself.
the-sober-butterfly_2_01-08-2 (22:11):
I would drink and then binge.
late night or the next day andthen punish myself by
restricting and then the cyclewould start all over again or if
I ate too much then I would overexercise to compensate so it was
just like this constantexhausting cycle connected to my
drinking and specific todrunkorexia it would literally
(22:32):
be me like I wanted because mytolerance was so high I wanted
to Have the most impact and Ialso wasn't drinking like mixed
drinks.
Never that I was like, give mezero chaser I want to get
straight to the point so I was Iwould take I know i'm serious.
I would take shots.
I wanted to feel it so likeremoving the alcohol really
(22:53):
forced me to take a closer lookat like my relationship with
food and exercise and to stoppunishing myself.
kathryn-sauser_2_01-08 (22:59):
Probably eat more and work out less and
you look better now.
the-sober-butterfly_2_ (23:04):
exactly.
Thank you for bringing thatpoint up.
It is crazy.
I was working.
I was fighting against myself.
Basically.
I was literally like justfighting to maintain the mid I'm
gonna say mid.
I had a good body but like midmiddish body compared to now Um,
and yeah, I work out less.
I eat more and I feel better howdid your life start to change
(23:27):
once you gave up alcohol
kathryn-sauser_2_01-08-2025 (23:28):
you know, sobriety is hard.
It's hard.
But drinking is harder.
is harder.
And sobriety is a different kindof hard because when I got
sober, I started to have to lookat this stuff that's underneath
why drink insecurities, fear,resentment, family trauma, dad's
death.
I mean, body insecurities,eating disorders.
(23:49):
I mean, it was all there.
and so it can feel veryoverwhelming.
And I will say my first year ofsobriety, I cried almost every
single day and I'm talking likeweeping.
Like full blown.
Um, but it was good.
And any client I ever have in mycommunity, I'm like, let, keep
crying, go, like, let it out.
Um, because that's just like,suppress trauma and grief.
(24:11):
that's why I believe having asupport system is really
important in your first.
for I still have a supportsystem like I'll never not have
a support system.
so it's a different kind of hardSo my first year I was on the
pink cloud though Like I was inbali living my you know,
learning how to surf and doingall these things Um, and I was
hitting new levels of feelinggood physically and mentally
(24:32):
even though I was going throughthat stuff.
Um, I Started to realize Ididn't know how bad I was
feeling until I started to feelgood The trees looked different,
the colors of the sky lookdifferent.
I looked different.
My face looked different.
My skin looked different.
My bank account lookeddifferent.
I mean, you know, there's somany and it happens fast and I
(24:55):
see this in my community a lot.
I ended myself, but when I seeit through someone else, it's
like I couldn't see it inmyself, but people change within
two weeks.
I mean, it is wild.
You know, I have some clientsthat hit 60 days and I'm like,
who are you?
You're completely differentperson.
You're like glowing.
so things changed really fastfor me.
(25:16):
I started to have more time.
I already had a business.
It was sweat with cat at thetime.
I was doing online coaching withand it was doing good with the
pandemic.
So my business started to goreally, really fast.
Because I was tapped in, like,keep in mind, I've always been
an entrepreneur.
I've done e commerce.
I've done a ton of, um, onlinework, but imagine not drinking,
not having a hangover.
(25:37):
Cause I was either always drunkor hungover.
So take all of that time away.
It's like, let's go.
And so I, my business started totake off.
Um, just, you know, what I'veaccomplished in five years of
sobriety would have taken me 30years drinking.
the-sober-butterfly_2_01-0 (25:54):
wow.
kathryn-sauser_2_01-08-20 (25:55):
plus, um, and you just had this insane
momentum and, and the biggestreason I stopped drinking,
obviously, was, you know.
the embarrassment stuff was,again, because of my mental
health, like, It was scaring me.
Like, I was starting to getscared.
So that was the thing I felt themost was like, Oh, my God, I
(26:16):
never have to feel a hangoveragain.
Like, and of course, like, yeah,there's times in my, in my You
know, sobriety where I'm like,Oh, didn't I say something wrong
on that date, but nothing likebeing drunk on a day.
And what did I see last night?
the-sober-butterfly_2_01-08-2 (26:29):
I know.
kathryn-sauser_2_01-08-20 (26:31):
gone.
So everything changed.
Like, I even have a greatrelationship with my mother now,
which is shocking.
You know, I think that it justopens up opportunities that, you
know, you just don't know whatyou don't know.
And I had, if someone were tosay, I'd be on this podcast with
you, or I'd be five years sober,have sober think I'll be crazy,
(26:53):
like, you're smoking something.
So I just think that, like, it'sgiven me this life that could
have never imagined, but itstill is hard.
Like, I don't want anyone tothink, like, it's all rainbows
and butterflies, but a differentkind of hard and each year has.
Gave me something new to lookat, you know, like the first
(27:13):
year you're like, I want to fixmy weight I want to fix this.
I want to fix this and if I cangive any advice to anyone It's
just like it will deliver to youwhat you need to look at at that
time Not try to fix everythingright now because I went crazy
Like let me fix my you knowrelationships with my mom
everything at the same time But,like, this year was a different
(27:35):
type of hard for me.
You know, I was looking at myrelationships with the opposite
sex, was like, oh, I don't wantto look at that.
Um, so, you know, it just, itgives you a chance to, like,
become the person you alwayswere supposed to be, if that
makes sense.
the-sober-butterfly_2_01-08- (27:51):
It 100 percent makes sense.
kathryn-sauser_2_01-08-2025_1 (27:53):
I just went on a long
the-sober-butterfly_2_01-08 (27:55):
No, I know we're following you.
Like you're peeling back layers.
I love when you were breakingdown like the different
iterations of your sobriety likeyou're five years in year one
I'm sure looks drasticallydifferent from this past year
and the same for me In thatfirst year, I was very much
obsessed with, okay, well, Istopped drinking.
So now everything in my lifeneeds to change.
(28:18):
And it's like, no, you'realready doing something really
hard.
Just focus on the here and now.
One day at a time.
And now a quick word from ourpartners.
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the-sober-butterfly_2_01-0 (29:50):
What sparked the idea for Sober Fit
Girl and how did you make thatshift from sweat with cat to
like rebranding into Sober FitGirl and helping other people?
kathryn-sauser_2_01-08-2025_1 (29:59):
I believe in higher power.
So, from my experience, like,things just like.
Happened if that makes sense 1
the-sober-butterfly_2_01-08- (30:07):
Mm hmm.
Mm hmm.
kathryn-sauser_2_01-08-20 (30:08):
there wasn't like a pivotal moment
where I was like, I'm going todo sober coaching.
It just happened naturally.
So sweat with cat was during,um, like, 4 years before the
pandemic and a little into thepandemic and I was doing body
transformations, helping womenget on bodybuilding stages.
You know, build better butts andall of, you know, eating
(30:30):
disorders, binge eating, all ofthat stuff.
And then I got sober and, youknow, I think just me starting
to share on Tik TOK, things justkind of happened where I put in
my, like Catherine Sousercoaching.
I got rid of sweat with cat.
Started getting more in themental health.
So it just didn't really alignwith, um, the, the name didn't
(30:51):
really align with where I wasgoing.
So I just went to CatherineSouser coaching.
And then on Catherine Sousercoaching, I put sober conscious
lifestyle because I wanted tostart calling in women who were
wanting to reduce alcohol to getfit.
And things just took off.
Off.
I mean, my, my brand that justtook off.
(31:12):
Like, I mean, I think I 10 timesmy clientele within like 2
months, because I put that inand it is a niche, you know, so,
um, things just started to takeoff and I now have, uh, for
sober coaches underneath me.
And I felt from my experience, Iwas getting tired.
(31:35):
I was getting tired emotionallywith helping a bunch of people.
And I was like,
the-sober-butterfly_2_01- (31:38):
Yeah.
kathryn-sauser_2_01-08 (31:38):
obsessed with collaborative
collaboration.
That's one of my words for theyear.
is collaborating and havingpeople help me do this mission
and like connecting with you andthings like that.
So I was like, I want to makethis a brand.
I don't want to make this aboutme because truthfully, like
having other coaches underneathme, their journeys are also
different than mine.
And I truly believe thateveryone's perspective is super
(32:02):
important to see because therereally is no one way a day
counting could be good forsomeone, a challenge could be
good for someone like thecalendar method of reducing
could good for someone, and allof my coaches have completely
different experiences, and Ithink that's so important.
so then SoberFitGirl happened,and I was like, you know, I'm
just gonna do SoberFitGirl, likeone day.
(32:24):
It was a random Tuesday, Iswear.
It was a random Tuesday, I waslike, I'm gonna get this handle,
we're just gonna do it, and
the-sober-butterfly_2_01-0 (32:31):
Look at it now.
kathryn-sauser_2_01-08-2025_1 (32:32):
I love sobriety, is because it
just like, things just happen.
If you just one day, let it, letit flow.
the-sober-butterfly_2_01-0 (32:40):
It's not about you.
It's about your mission.
It's about helping other peopleIt's about collaborating and
bringing those
kathryn-sauser_2_01-08-2025 (32:46):
you
the-sober-butterfly_2_01- (32:47):
board who have other gifts and
different perspectives so I I Iam with you for all of that,
kathryn-sauser_2_01-08-2025 (32:52):
all
the-sober-butterfly_2_01- (32:53):
think that's so powerful, and you're
doing amazing work.
talk to us a little bit aboutwhat Sober Fit Girl does just in
case they're wondering, oh,should I be a part of this
community, or how can I benefitfrom this community?
kathryn-sauser_2_01-08-2025_ (33:06):
So the biggest thing that I would
like to say about sober fitgirl, it is not a recovery
program.
I do not say, um, you know, theword alcoholic in my program.
This is not a recovery program.
This is a sober curious program.
anyone who comes into theprogram is still allowed to
drink and explore therelationship with alcohol.
I will tell you most do getsober.
I think that the best thingabout this community is there is
(33:29):
absolutely no judgment forwhatever your goal is and how
you're doing it, even fromsomeone who's five years.
I just had a strong desire tocreate a place where you didn't.
It's so approachable.
This program is so approachablebecause it doesn't feel like if
someone's struggling with, youknow, saying I'm an alcoholic
(33:49):
and going into a recoveryprogram, it's really that gray
area where they can figure itout of where they wanted to go.
Um, and I always like to saythis to when someone joins.
Sober fit girl, they end up inthe program at like the end or
if they continue or whatever howthey want to be so sober, they
like to be sober.
(34:10):
And I think that's such a hugething.
Like today, want to be sober.
I like being sober.
I don't have to be sober.
I want to be sober.
the-sober-butterfly_2_01-08-2 (34:19):
I love it.
kathryn-sauser_2_01-08-202 (34:20):
this group is just so I have a ton of
moms in there and, um, So it'sreally if you're exploring your
relationship with alcohol andyou don't know what that looks
like, it's a place for you tofigure it.
out.
Um, but what you get is, I amhuge on support.
Like, for me, I could have notjust joined a community.
(34:40):
I needed to have one to onementoring on every single day
basis.
And that's what I love aboutSober Fit Girl.
is because you get two mentorsin your one to one private chat
on a daily basis.
And I'm telling you, we arethere all the time.
the-sober-butterfly_2_01-08-2 (34:56):
I love
kathryn-sauser_2_01-08-2025_ (34:57):
if you're feeling you want to drink
at night or, you know, any, anysort of craving that comes up,
we are here for you.
I give everything.
I needed to get sober in thiscommunity.
And then you get six zoom callsa week, the community calls, as
well as community inside of theapp on the fitness side of
things.
So the whole app is actually awhole entire customized workout
(35:21):
plan videos of how to do theexercises.
You get recipes, you can dophysical check ins in the app.
So it's a whole customized.
like for fitness.
And
the-sober-butterfly_2_01- (35:31):
Sober Fit Girl.
kathryn-sauser_2_01-08-20 (35:32):
stuff is the community.
It's approachable becauseyou're, you're replacing this
negative habit with somethingpositive.
And so let's say you're seeingamazing results in your fitness
goals, your financial goals.
I even get like, give you thislike cute budget tracker and all
this stuff.
It's like, why would I drink?
I'm feeling so awesome.
(35:53):
So.
That's the perspective of likemore empowering verse.
Oh, I have to give up alcohol.
And like, it just feels sad.
the-sober-butterfly_2_01- (36:03):
Yeah,
kathryn-sauser_2_01-08-2025_ (36:03):
of am I gaining when I don't drink?
Um, and I want to give themtools to see that in themselves
verse, you know, feeling likethey're always missing out
because they do feel like in myfirst year, it just kind of felt
a little Dreadful?
Like,
the-sober-butterfly_2_01- (36:19):
yeah.
kathryn-sauser_2_01-08-202 (36:19):
Ugh, I'm so sad, I have to be sober.
the-sober-butterfly_2_01-08 (36:24):
Oh, girl, of course I can relate.
I was in mourning in earlysobriety.
I'm not going to lie.
Like as much as I did seeprogress and growth, I was still
like FOMO.
Oh my God.
Like who am I?
Because I think so much of myidentity was connected to.
Not just drinking, but beingthis persona that had to bring
(36:45):
the party and be the party girland like, you know, always one
for a group.
kathryn-sauser_2_01-08-20 (36:50):
girl.
the-sober-butterfly_2_01-08 (36:50):
was grieving that, like, chapter,
cessation or closing of my life,and it was hard.
It was a hard transition.
But once I started to reframe,okay, well, what am I really
losing?
So I love that your approach islike it's not a recovery
program.
It's it's a place to connect.
And it seems like the connectionis with community beyond
(37:10):
community.
It's a connection with anaccountability person or
partner.
And then it's the mind bodyconnection, right?
Working out, I'm not going tolie.
I can be a little vain.
I like, I like to look goodnaked, but the thing
kathryn-sauser_2_01-08-20 (37:24):
what?
the-sober-butterfly_2_01-08 (37:25):
The main thing is, it's mental
health for me.
Like if I don't work out, if Idon't move, I feel sick.
I truly feel sick.
kathryn-sauser_2_01-08-202 (37:33):
too.
the-sober-butterfly_2_01-08- (37:34):
So I figured you felt the same.
So it's like now I've rebrandedor reframed how I see my
workouts before I think it wasunhealthy, the obsession.
But now it's like, no, I feel.
feel good when I move.
It's very cathartic.
It's a release to sweat.
Oh my gosh.
Like I'm just getting rid oftoxins and you pent up.
(37:54):
I love those.
I love those videos where it'slike you see the girl and she's
like in yoga or Pilates and herinternal monologue is like, and
what would I care if a stupidrat thinks about like, that's,
I'm that girl like in my head,like, just like, I have to get
this out.
Like some people journal, youknow, I, I run, I sweat.
So just to kind of bring thatall together, like for me,
(38:15):
fitness is mental health and itsounds like your platform, your
app, sober fit girl is a mentalhealth support or resource for
people beyond just the physical.
So I want to wind down.
I pulled my audience just to getsome questions around
kathryn-sauser_2_01-08-202 (38:30):
Yes, it is
the-sober-butterfly_2_01-08- (38:32):
to know Kat some more.
And I'm just pulling up my phonehere.
Um, while I pull up thesequestions, Kat, I want to hear
from you.
What has been the greatest giftof sobriety
kathryn-sauser_2_01-08-20 (38:45):
Mean, obviously, the greatest gift is
creating sober fit girl, butpersonally, I think it is my
mental health.
the-sober-butterfly_2_01- (38:53):
Same, same.
kathryn-sauser_2_01-08-20 (38:55):
Like, it just.
there's moments, I like have tocatch up with where I'm at where
so go go go and
the-sober-butterfly_2_01- (39:04):
Yeah.
kathryn-sauser_2_01-08-202 (39:04):
I'll be five years sober January 17
So it's like this is I'mstarting to come up on like a
half a day decade So it's kindof like
the-sober-butterfly_2_01 (39:12):
Crazy.
kathryn-sauser_2_01-08-2025 (39:13):
did I get here?
the-sober-butterfly_2_01-0 (39:15):
Wow.
That's
kathryn-sauser_2_01-08-2025 (39:16):
you know, it's like very
disassociating of
the-sober-butterfly_2_01- (39:18):
yeah.
kathryn-sauser_2_01-08-2025 (39:19):
how am I here?
Um, and it's always like mentalhealth, but really helping
people.
the-sober-butterfly_2_01- (39:26):
Yeah.
kathryn-sauser_2_01-08-2025_1 (39:26):
I love it so much.
Um, it like makes me feel likeI'm high on a drug.
the-sober-butterfly_2_01- (39:33):
Yeah.
You know what?
It is that it is the high youget from like talking to
someone,
kathryn-sauser_2_01-08-2025_1 (39:39):
a different kind of
the-sober-butterfly_2_01-08-2 (39:40):
a different high to distinguish a
very different high, a real highand authentic high.
And now a quick word from ourpartners.
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clarity.
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It does not contain any addedsugar.
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I love a good sparkle moment sothat's typically the route I
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(40:41):
In the morning it's great for aboost to start the day versus in
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(41:03):
busy day and enjoy a deliciousmocktail without the hangover,
then Moment is great for thattoo.
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the-sober-butterfly_2_01-08 (41:34):
Um, okay.
So winding down here, JC askedyou, how do you deal with dating
slash being intimate sober?
I'm three months in and soscared,
kathryn-sauser_2_01-08-20 (41:46):
Okay, wow.
What a question.
Um,
the-sober-butterfly_2_0 (41:49):
mention cat last year.
kathryn-sauser_2_01-08-2025_ (41:51):
is the year.
the-sober-butterfly_2_01-0 (41:52):
Yep.
kathryn-sauser_2_01-08-2025_ (41:53):
is the year.
the-sober-butterfly_2_01-08- (41:54):
Mm hmm.
kathryn-sauser_2_01-08-2025_ (41:54):
so from my experience, you know, I,
let's start just talkingintimacy, like sexually from my
experience.
I, I, In my drinking days, Imostly, when I was, being
intimate with someone, was underthe influence.
the-sober-butterfly_2_01- (42:10):
Okay.
kathryn-sauser_2_01-08-202 (42:11):
will tell you that in sobriety, it
was scary.
Very scary.
But I have found out, the more Iget sober, the more I'm in tune
with myself, my body, myfeminine energy.
And it's the best.
Best ever now, and it just takestime for you to, of course,
doing it with someone that youreally trust, um, has been, you
(42:33):
know, something that's reallyhelped me, and I'm actually way
more better sober, to be honest,like, I'm so much more
confident, like, during it.
Oop.
In my drinking days, when I wasintimate with someone, I never
looked in their eyes.
Ever.
This is actually something I'venever shared before, so here you
(42:54):
go, Nadine! Um, now I can lookin someone's eyes!
the-sober-butterfly_2_01-0 (42:58):
hmm.
kathryn-sauser_2_01-08-2 (42:59):
that's so big.
And then dating, okay.
So, dating, I didn't really, youknow, I took a lot of time off
dating, and I spent a few yearscelibate in my sobriety, which
really helped me, like, go intothe stuff that's why I was
attracting not the greatestpeople, dad stuff, of course.
the-sober-butterfly_2_0 (43:19):
Always.
kathryn-sauser_2_01-08-2025 (43:20):
you know, I have a Very anxious
attachment.
So first I would suggest JC toreally work on your relationship
with yourself and find out whatyou want in a partner and then
when you are dating, try to getinformation if he is good for
you versus Can I, can I get himto like me?
(43:40):
And that is the gift ofsobriety, is being able to see
if you like the other person,verse, I want to get this guy to
like me, I want to get this guyto like me, and my favorite tip
of all time in sober dating isbe interested instead of
interresting.
So, asking them all thequestions, verse, Puking out
(44:02):
everything, you know?
Oversharing.
So that's helped me so much, andI promise you, sex will get
better sober.
Just keep going! Mm
the-sober-butterfly_2_01- (44:15):
Okay.
What I'm hearing is a, do Iactually like them versus do
they like me?
Yeah, that is so crucial.
Like I think so much of it.
Before, for me, it was peoplepleasing tendencies, a lot of
people pleasing, a lot of like,oh my god, like, what if they
don't like me, insecurities,deeply rooted, around textbook
(44:37):
daddy issues too, yeah, justwanting to be the desired girl
for this person, whether I likethem or not, I couldn't even
discern if I liked them, to behonest with you, because usually
I was under the influence, Iwould pregame, I would drink at
said date or on said date, andthe whole time I would just be
trying to, campaign.
I'm campaigning for them tochoose me, vote for me.
kathryn-sauser_2_01-08-2 (45:00):
choose me, pick me.
the-sober-butterfly_2_01-08 (45:01):
And then also like, I think
something that's resonated withme that I recite often is
intimacy versus intensity.
I think so much of my past wasspent around conflating the two,
like mistaking intensity, like,Oh my God, like mostly because
I'm under the influence ofsubstances.
Like this is such a connection.
This is such a vibe.
And then Like, feeling naked,feeling vulnerable, feeling
(45:25):
exposed and empty when thatperson didn't live up to the
expectation of that high momentthat we had and shared together,
usually physically.
Um, it's like, yeah, like,that's not love.
That's lust and love verydifferent, you know?
So I think you gave JC amazingadvice.
Another viewer question thatcame in, cat, how do you handle
(45:49):
situations where alcohol mightbe present like social events or
celebrations?
I'm under a year sober andreally struggling to still hang
out with friends who drink
kathryn-sauser_2_01-08-202 (46:00):
One, always have an exit plan.
Like if I ever feel triggered todrink I always leave.
And I always ask myself before Igo to any social situation,
like, do I have a high chance ofdrinking?
it's yes, I don't go, but thenumber 1 tool is a sober mentor.
I cannot stress that enough.
Having someone to messagebefore, during and after an
event or a sober buddy, um, isthe only way I'm sober is is
(46:25):
checking in because from myexperience, I'm not going to
drink.
I'm not going to drink.
I'm not going to drink.
And then I'm at the party andI'm drunk is a human connection.
the-sober-butterfly_2_01-08 (46:33):
Hmm
kathryn-sauser_2_01-08-2 (46:34):
that's the only thing that's ever
worked for me.
Like, I could have the biggesttoolbox ever, play the tape
forward, play the tapebackwards, but I have to have a
person, not an app,
the-sober-butter (46:48):
Accountability person.
Accountability buddy.
Do you think that person shouldbe sober?
Like, should they understand thestruggle or some of the
pitfalls?
Yeah.
kathryn-sauser_2_01-08- (46:57):
Course, like my best friend, she would
be a great accountability buddyif I wanted, but it's different.
It's completely different.
She's a normal drinker,
the-sober-butterfly_2_01- (47:07):
Yeah.
Yeah.
kathryn-sauser_2_01-08-20 (47:08):
there could be a high chance.
I'm like, I'm going to getdrunk.
She's like, okay, know,
the-sober-butterfly_2_01-0 (47:12):
I'll be fine.
We're checking tomorrow.
kathryn-sauser_2_01-08-20 (47:14):
yeah.
the-sober-butterfly_2_01- (47:15):
Okay, and the final question how do
you see sobriety and wellnessevolving in the next few years?
kathryn-sauser_2_01-08-2025_1 (47:22):
I mean, I think that it's going to
just get bigger and bigger.
I think from my experience 5years?
ago, being sober curious andsober was not cool.
Like now it's getting cooler.
Um, I feel a lot of people aregetting sober curious.
You know, it's, there's so manynon alcoholic brands out and
we're just getting started likesober curious movement.
(47:43):
In my eyes, didn't really startuntil, like, 2 years ago in from
my eyes.
Like, I saw a huge change fromyear 3 to now drastically
different, especially with thenew stuff that's coming out.
Like, they might put like, um.
the-sober-butterfly_2_0 (47:59):
Labels?
kathryn-sauser_2_01-08-2 (47:59):
cancer on bottles
the-sober-butterfly_2_01- (48:00):
Yeah.
kathryn-sauser_2_01-08-202 (48:02):
it's just only going forward, which
is great, especially if you'renew to sobriety.
Like it's, I literally thinksober people like so brave and
so cool that they can sit.
I can go to a nightclub and haveso much fun over caffeinate and
dance my ass off.
Like that to me when I wasgetting sober is cool.
(48:22):
Like, someone who's drunk andblacked out and sloppy at, like,
35, in my eyes, is not cool.
the-sober-butterfly_2_01 (48:29):
That's not cool.
kathryn-sauser_2_0 (48:30):
perspective, and I do think it's also who you
hang out with, too, you know?
Um, but it's, it's only gettingstarted, I believe.
the-sober-butterfly_2_01-08-2 (48:38):
I agree.
To your point, a big shift fromwhen I first got sober three
years ago to today, like evenRihanna recently announced that
she hasn't,
kathryn-sauser_2_01-08-2 (48:51):
right?
before I got
the-sober-butterfly_2_01 (48:52):
right?
I'm like, bad girl, come on,join us.
Who, who's next?
Thank you for that question andthank you Kat for coming on
kathryn-sauser_2_01-08-202 (49:02):
This was
the-sober-butterfly_2_ (49:03):
Mother's Live.
You were so fun.
I'm going to plug everything sopeople can hear.
Connect with you.
And so we're fit girls.
Is there anything else you wantto share?
Anything else you're you'reworking on?
kathryn-sauser_2_01-08-2025 (49:13):
No, yeah, just reach out.
If you go to my website, youactually get a free discovery
call to see if the program's agood fit for you.
Um, so if you go tosoberfitgirl.
com, you'll have a call with oneof my team members, um, and just
see if it's a good fit, youknow.
Um, and every Bali retreat isMarch and September.
This one is sold out, um, butI'm opening the September one in
(49:35):
a few weeks.
the-sober-butterfly_2 (49:37):
Exciting.
Thank you so much, Kat.
And I will plug all of thatbelow in the show notes.
kathryn-sauser_2_01-08- (49:43):
Thanks, Nadine!
the-sober-butterfly_2_01-08-2 (49:45):
I just kind of want to unpack some
of that.
So
kathryn-sauser_2_01-08-20 (49:48):
let's unpack,
the-sober-butterfly_2_0 (49:49):
unpack, grab a drink guys and non
alcoholic drink.
That is,
kathryn-sauser_2_01-08-2025 (49:54):
I'm
the-sober-butterfly_2_01-08 (49:54):
uh,
kathryn-sauser_2_01-08-2025_ (49:54):
my sweatpants right now.
You just can't see it.
the-sober-butterfly_2_01-08-2 (49:57):
I have tea down here.
kathryn-sauser_2_01-08-2025_ (49:59):
it so funny being a content
creator?
Like you can look really cute On
the-sober-butterfly_2_01-08 (50:02):
the top.
kathryn-sauser_2_01-08-20 (50:03):
half.
the-sober-butterfly_2_ (50:04):
business up top, party or sweatpants.
I'm wearing shorts underneath.
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