Sober Powered: The Neuroscience of Being Sober
Why do some people stay sober and others relapse back and forth? Getting sober isn’t about restriction, it’s about rewiring your brain to function without intensity, chaos, dopamine spikes, and avoidance. Hosted by Gill Tietz, a former biochemist turned sober coach, this show dives into the neuroscience of long-term sobriety — why some people relapse, why others stay free, and how to build the kind of brain that can handle life without alcohol. Each episode blends science, psychology, and real experience to help you strengthen the four pillars of neuro-resilience: 1. Neural Recovery – healing your brain’s reward and stress systems after alcohol. 2. Emotional Regulation – calming reactivity and learning to feel without escaping. 3. Cognitive Rewiring – changing the thought patterns that pull you backward. 4. Behavioral Integration – designing routines and habits that make being sober your default. Whether you’re newly sober or years in, you’ll learn research-backed tools and mindset shifts so sobriety stops feeling like something you’re trying to want and starts feeling like who you are. This is hard work. If you want my support, then check out my online sober community or my 1:1 work. Website: www.soberpowered.com
Episodes
May 8, 2026 • 20 mins
If you feel like you’re doing well for a while and then suddenly find yourself questioning whether you can drink again, this episode will help you understand why that keeps happening. We’re going to look at how “not right now” thinking keeps alcohol relevant in your brain and how that creates mental fatigue over time. I’ll also explain why the idea of “forever” feels so uncomfortable, but is actually what makes things easier.
...
Listen
Watch
Mark as Played
A short story about how I learned what "the work" is.
Work with me:
Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership
Content only membership https://community.soberpowered.com/checkout/lessons
Sober coaching https://www.soberpowered.com/sober-coaching
Weekly email:
You’ll hear from me every week-ish https://www.soberpowered.com/email
Support the show:
...
Listen
Watch
Mark as Played
April 24, 2026 • 15 mins
There are a lot of people in the sober community getting adult ADHD diagnoses, so what’s going on here? There is a strong link between struggling with ADHD and developing a problem with alcohol because just like with anxiety, trauma, or depression, alcohol can be used to self-medicate the symptoms of ADHD. In this episode you’ll learn why alcohol and ADHD are linked, what is going on in the brain’s of people with ADHD, and how havi...
Listen
Watch
Mark as Played
April 17, 2026 • 16 mins
Have you ever been completely sure you’re done drinking, and then a few hours or days later it suddenly doesn’t feel like a big deal anymore? That shift can feel confusing, even scary, like you’ve lost your commitment or changed your mind. In this episode, I’m breaking down what’s actually happening in your brain in those moments, why your thinking changes, and why it feels so real when it does. Once you understand this pattern, yo...
Listen
Watch
Mark as Played
April 10, 2026 • 22 mins
A lot of people think they’re resilient because they’ve been through a lot. But if that were true, then why do the same situations keep hitting just as hard, or harder, every time? In this episode, I’m going to break down the difference between surviving something and actually becoming resilient, what’s happening in your brain when you cope by escaping, and why that pattern keeps people stuck in the back and forth with drinking. Yo...
Listen
Watch
Mark as Played
April 3, 2026 • 19 mins
After getting sober many of us notice we go harder on scrolling, being productive, or people pleasing. In this episode, I want to walk you through how these behaviors are actually serving the same purpose, where they come from, what they’re doing in your brain, and why they can keep you feeling stuck even when it looks like you’re doing everything right.
Work with me:
Community & Meetings: Living a Sober Powered Life https:/...
Listen
Watch
Mark as Played
March 27, 2026 • 15 mins
There’s a very specific thought pattern that keeps people stuck with drinking for years. It sounds like: “I know I should probably stop… but it’s not that bad”, “I’ll deal with it later”, “It’ll click eventually.”
And the tricky part is… those thoughts feel reasonable. There will always be a big enough stressor or a drinking event to justify delaying quitting. You’re still functioning. Nothing has completely fallen apart. You can ...
Listen
Watch
Mark as Played
March 20, 2026 • 23 mins
We are experts at making our emotions much worse than they really are. You might feel stressed, and within a few seconds it becomes “I can’t handle this.” You feel overwhelmed, and suddenly it’s “this is too much.” You feel stuck or frustrated, and your mind goes to “this is never going to change.”
In those moments, it doesn’t feel like a thought. It feels true. It’s not just that you’re feeling something uncomfortable. It’s that ...
Listen
Watch
Mark as Played
A lot of people quit drinking expecting to feel calmer. You think sobriety is going to reduce anxiety, improve sleep, and make life feel more stable. It does… eventually. But for a while, many people experience the opposite. You feel on edge for no clear reason. Small things overwhelm you. You’re exhausted but can’t fully relax. Your sleep is inconsistent, your emotions are intense, and stress hits harder than it used to.
And this...
Listen
Watch
Mark as Played
March 6, 2026 • 20 mins
You can know alcohol is hurting you. You can want to quit. You can be exhausted by the consequences. And then still drink. In this episode, we’re talking about ambivalence: what it actually is in the brain, why negative consequences don’t always make us change, and how drinking shifts decision-making from intentional to automatic. I’ll also discuss how ambivalence can creep back in long after you’ve made the decision and result in ...
Listen
Watch
Mark as Played
February 27, 2026 • 28 mins
You probably expect that the more sober time you have, the less you crave alcohol. That’s true for some people, but others experience an effect called incubation of craving. This is where cravings build up over time and peak around 60 days, then again around 6 months sober. In this episode, I’ll explain the research on incubation of craving, what you might experience, why this happens, and what you can do to stay sober.
Work ...
Listen
Watch
Mark as Played
February 20, 2026 • 16 mins
Sugar cravings in early sobriety make sense. What many of us don’t expect is still needing something sweet months or even years later. In this episode, we’re going to unpack why that happens, what sugar is really doing for your nervous system, and why this phase has less to do with food and more to do with healing.
Work with me:
Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership
...
Listen
Watch
Mark as Played
February 13, 2026 • 23 mins
When I quit drinking, I didn’t realize how emotionally immature I was, or how much alcohol had been doing for me behind the scenes. In this episode, I talk about why removing alcohol can make emotions feel (more) unbearable at first, how years of emotional avoidance catch up to us in sobriety, and why this phase puts people at risk for relapse. We’ll also talk about what emotional sobriety actually means, and why learning to tolera...
Listen
Watch
Mark as Played
February 6, 2026 • 20 mins
If you’re sober but still exhausted, foggy, or struggling to think clearly, it’s not random. Early sobriety fatigue has very real causes, from changes in brain energy utilization to sleep disruption and structural recovery. In this episode, I explain what the research actually shows about how the brain heals after alcohol, why recovery happens in layers, and what that means for how you feel right now. Understanding this can change ...
Listen
Watch
Mark as Played
January 30, 2026 • 19 mins
A lot of people do Dry January hoping it will reset their relationship with alcohol, and then feel confused or discouraged when it doesn’t. Dry January works, just not in the way most people think it does. If you’ve ever taken a 30, 90, or even year-long break from drinking, felt better, and then slowly slid back into the same patterns, this episode will explain why. We’ll talk about why willpower works during the challenge but fai...
Listen
Watch
Mark as Played
January 23, 2026 • 16 mins
Did we blast our brains beyond repair with all of our drinking? What if you drank heavily for decades? Are you doomed? In this episode I’m explaining a ton of different studies on brain recovery in sobriety. You’ll learn what to expect as you get more sober time, if our brains make a full recovery, how long it takes to see improvement, how drinking less impacts your brain, and more about how alcohol damages the brain.
Work with ...
Listen
Watch
Mark as Played
January 16, 2026 • 18 mins
The witching hour, or usually hours for most of us, are the time of day where you typically drink and want to drink the most when you’re sober. This could be morning for some people, it could be 4-7pm, 6-8pm, it varies. This time block is when your biology, habits, and old reward wiring collide: cortisol is dropping, your prefrontal cortex has less decision bandwidth, and your brain is scanning for the routine that used to deliver ...
Listen
Watch
Mark as Played
January 9, 2026 • 19 mins
A 30-day break from alcohol changes multiple systems at once: metabolic, cardiovascular, neurological, and behavioral. In this episode, I’m summarizing what the research says about the benefits people commonly experience, including sleep, energy, liver fat, and drink-refusal self-efficacy. I’ll explain what improves early, what takes longer, and what predicts real behavior change beyond the month.
What to listen to next:
E231:...
Listen
Watch
Mark as Played
January 8, 2026 • 43 mins
Stop doing the hardest part over and over again. In this episode, Casey, Suzanne and I discuss our advice for making sobriety stick and the mistakes we've observed people making over the years.
Connect with Casey: https://hellosomedaycoaching.com/
Connect with Suzanne: https://thesobermomlife.com/
Work with me:
Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership
Sober coac...
Listen
Watch
Mark as Played
January 2, 2026 • 17 mins
It’s Dry January and whether you’re participating for the first time, the 3rd time, or you’re working towards long term sobriety, then there are some things that most people struggle with. You may not struggle with all of these things, but it’s good to be prepared just in case. In this episode we’ll review 4 different challenges you may face and I’ll help you come up with a plan to deal with each one.
Work with me:
Communit...
Listen
Watch
Mark as Played
Popular Podcasts
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
The World's Most Dangerous Morning Show, The Breakfast Club, With DJ Envy, Jess Hilarious, And Charlamagne Tha God!
Buck Sexton breaks down the latest headlines with a fresh and honest perspective! He speaks truth to power, and cuts through the liberal nonsense coming from the mainstream media. Interact with Buck by emailing him at teambuck@iheartmedia.com
The latest news in 4 minutes updated every hour, every day.