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PODCAST

Journey to the Sunnyside

Journey to the Sunnyside is a top 1% podcast, reaching over 500,000 listeners every week. It’s your guide to exploring mindful living with alcohol—whether you"re cutting back, moderating, or thinking about quitting. While Sunnyside helps you reduce your drinking, this podcast goes further, diving into topics like mindful drinking, sober curiosity, moderation, and full sobriety. Through real stories, expert insights, and science-backed strategies, we help you find what actually works for your

health & fitness mental health

All Episodes

44:05

Is Naltrexone right for you? Learn all about...

Journey to the Sunnyside ·

2025/09/29

Today I am sitting down with Nick Allen, CEO of Sunnyside, for an important conversation about a new direction in alcohol health. For years, medication has been seen as a last resort for people at rock bottom, but what we're seeing now is that it can play a role much earlier as both a preventative step and a corrective tool, helping people build a healthier relationship with alcohol. With Sunnyside Med, our latest offering, we're not just making medication available for those who qualify,

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20:35

The Five Pillars That Help You Drink Less w/ Erica...

Journey to the Sunnyside ·

2025/09/25

We’re back with Erica Mallery, founder of Shameover and a coach who helps women transform their relationship with alcohol. In this second part of our conversation, Erica shares her five pillars for lasting change. You’ll learn how each step builds awareness, rewires habits, and helps you gain confidence in your choices. Erica also explains why harm reduction is more sustainable than all-or-nothing thinking, and how defining moderation for yourself can be the most freeing step of all.Want to

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29:25

The Subtle Signs It’s Time to Reevaluate Drinking w/...

Journey to the Sunnyside ·

2025/09/24

Today’s guest is Erica Mallery, founder of Shameover and a coach who helps women transform their relationship with alcohol. In this first part of our conversation, Erica shares the subtle signs that told her it was time to make a change — including the unforgettable moment when her toddler handed her a wine glass. You’ll learn why waiting for rock bottom can actually hold you back, how small habits like her gem-jar method can build momentum, and the role support systems play in making

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11:32

4 Hidden Costs of Drinking Beyond the Hangover

Journey to the Sunnyside ·

2025/09/22

Most of us only think about drinking in terms of the night itself or the morning-after regret. But alcohol carries costs that sneak into the spaces between—affecting your patience, your relationships, your creativity, and even your sense of connection. In this episode, I unpack four overlooked ways alcohol leaves its mark long after the glass is empty.Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.--Listen to Journey to the Sunnyside

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33:28

What Is Somatic EMDR? How Trauma Gets Trapped in the...

Journey to the Sunnyside ·

2025/09/18

In Part 2, I’m joined again by Sonal Kalra, founder of Connect Meditation and a trauma-informed mindfulness teacher who blends Eastern wisdom with modern neuroscience. She breaks down the basics of somatic healing and EMDR, explaining how trauma and stress live in the body—not just the mind. We talk about how the nervous system can stay stuck in survival mode, how somatic practices help restore a sense of safety, and why healing often starts with small, body-based tools. If you’ve ever felt

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27:09

Mindfulness for People Who Don’t Meditate w/ Sonal Kalra

Journey to the Sunnyside ·

2025/09/17

Hey, it’s Mike. Today I’m joined by Sonal Kalra—founder of Connect Meditation and a teacher who blends Eastern wisdom with modern science. She grew up with meditation as part of everyday life in India, but it wasn’t until the stress of business school and corporate HR that she realized how powerful it really was. Now she teaches trauma-sensitive mindfulness to schools, companies, and communities—and what I love is how accessible she makes it. You don’t have to be spiritual or in crisis to

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12:31

Why 3 p.m. Makes Drinking Harder (And How to Fix It)

Journey to the Sunnyside ·

2025/09/15

Ever notice how cravings seem to sneak up in the late afternoon—right around 3 p.m.? That’s not just you, and it’s not random. It’s your body clock, blood sugar, and hydration all working against you at the same time. In this 10-Minute Monday, Mike breaks down the science behind the afternoon slump, why it makes alcohol more tempting, and the four simple moves that can stop it from hijacking your evening. Practical, science-backed, and easy enough to put into play today. Want to drink less

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28:16

How High Performers Can Fuel Energy Without Burning...

Journey to the Sunnyside ·

2025/09/11

In Part 2 of my chat with performance coach Rob Tracz, we go from personal story to practical tools. Rob walks us through his JEEP Framework—how to fuel your body, clean up your inputs, and create an environment that actually supports your goals. We get into energy, resilience, alcohol, and why trying to “power through” usually backfires. If you’re done with the all-or-nothing approach and want to feel better while still performing at a high level—this one’s for you.Want to drink less with

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23:58

The Wake Up Call That Changed Everything for Rob Tracz

Journey to the Sunnyside ·

2025/09/10

Rob Tracz is a performance coach to founders, athletes, and high achievers—but he wasn’t always living in alignment. At one point, he was doing 17 client sessions a day, 7 days a week, using alcohol just to shut his brain off. His health was slipping, relationships crumbling, and the hustle culture he thought was helping… was actually hiding what really needed to change. In this episode, Rob opens up about his breaking point, his experience using Sunnyside to bring awareness to his

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10:50

The Strong Myth, Men, and Alcohol

Journey to the Sunnyside ·

2025/09/09

Many men are taught that strength means staying quiet and handling stress alone. But silence often pushes stress toward drinking and distance at home. In this episode, Mike shares his personal story, explains what the research shows about how men and women cope differently, and offers practical ways couples can support each other without judgment—building healthier habits and stronger connections along the way.Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a

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27:12

Cortisol, Sleep, and Drinking Smarter in Midlife w/...

Journey to the Sunnyside ·

2025/09/04

Alright, we’re back with doctor Christine Boev—former ICU nurse and the founder of Master Menopause. If you haven’t heard Part One, we broke down what actually shifts after 35—hormones, workouts, body comp—and how to support yourself or your partner through it. In this second half, we start with Christine’s mic-drop moment: ‘alcohol is fertilizer for cortisol.’ We unpack what that means for stress, sleep, recovery, and why even one or two drinks hit harder as we age. You’ll get real tools

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25:34

After 35: Hormone Changes, Smarter Training, and HRT...

Journey to the Sunnyside ·

2025/09/03

Today I’m excited to have Doctor Christine Boev on the show. She comes out of critical care nursing, went on to a PhD, taught as a nursing professor, and now coaches women through her program Master Menopause. In Part One we’re keeping it practical: what really shifts after 35, which symptoms are common vs. not, why chasing fat burn with stressy workouts can work against you, the partner playbook that actually helps, and the basics of hormone replacement therapy so you can have a better

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9:09

4 Mindset Resets to Win the Next 30 Minutes

Journey to the Sunnyside ·

2025/09/02

Slipped a little over Labor Day? Or maybe you stayed strong and want to ride that momentum into the week? In this episode, Mike shares 4 mindset resets that help you stop looping in shame, bounce back faster, shrink the challenge into something doable, and use the weekend as information instead of a verdict. Backed by neuroscience and delivered in plain English, these shifts will help you stop overthinking 30 days and start winning the next 30 minutes.Want to drink less with no pressure to

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22:45

The 5 Pillars of Crafting Mocktails w/ Lila Volkas

Journey to the Sunnyside ·

2025/08/28

In part two, I’m back with Lila Volkas — Certified Nutrition Consultant and co-creator of Mocktail School. She’s taught Fortune 500 companies how to replace happy hour with wellness-focused mocktail classes. Today, she shares her five-pillar framework for building alcohol-free drinks that actually rival cocktails. You’ll learn how to add complexity, texture, and function, plus the myths she wants to bust and her go-to quick mocktail at home.Want to drink less with no pressure to quit? Go to

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23:31

Why Companies Are Replacing Happy Hour with Mocktails...

Journey to the Sunnyside ·

2025/08/27

Lila Volkas, Certified Nutrition Consultant and co-creator of Mocktail School, is helping Fortune 500 companies swap beer taps for mocktail classes. After cutting out alcohol for her own health, she saw how flat the non-alcoholic world was—and built a better way. In this episode, she shares her journey, why companies are rethinking drinking culture, and how her workshops are changing team connection.Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day

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11:46

Why Boredom Makes You Want to Drink (And What to Do...

Journey to the Sunnyside ·

2025/08/25

Ever notice how some of your strongest drinking urges hit when absolutely nothing is wrong? You're not stressed or celebrating, just existing on a Friday night, and somehow your brain decides that unstimulated time requires alcohol.In this episode, I get personal about my own boredom drinking patterns and share the science behind why boredom feels so uncomfortable (hint: it's not about having nothing to do). You'll discover what boredom is really signaling, my simple 10-minute rule for when

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24:34

Gut Health, Hormones & Everyday Energy w/ Karin Adoni

Journey to the Sunnyside ·

2025/08/21

In Part Two of my conversation with Karin Adoni, nutritionist and author, we dive into real-life strategies for supporting gut health and balancing hormones. Karin shares simple swaps to reduce toxins, boost energy, and feel better day to day. We close with a rapid-fire round of her best tips for sleep, cravings, and mindful living.Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day trial.--Listen to Journey to the Sunnyside Podcast:

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22:53

From Eating Disorders to Empowered Nutrition w/ Karin...

Journey to the Sunnyside ·

2025/08/20

This week I’m joined by Karin Adoni, clinical nutritionist, founder of EMII Supplements, and author of three books on clean living. In Part One, Karin shares her powerful journey through eating disorders, how she rebuilt her health, and why food — much like alcohol — can become a way to cope or control. Her story offers deep insights into mindfulness, balance, and what it really means to heal.Want to drink less with no pressure to quit? Go to https://ctbk.co/4doo5dq for a free 15-day

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9:37

Feeling Stuck? Zoom Out to See Your Real Progress

Journey to the Sunnyside ·

2025/08/18

In this episode, we zoom out—on the past 30 days, the summer, and even the year so far—to see the real changes you’ve made. Progress isn’t always obvious day to day, but when you step back, the picture looks very different. You’ll learn why your brain is wired to miss small wins, what the science says about tracking change over time, and how Sunnyside members are making lasting shifts. Then, we’ll zoom back in to create a simple action plan you can use this week.Want to drink less with no

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33:35

Chicken Soup for the Soul: Goals & Growth W/ Mark...

Journey to the Sunnyside ·

2025/08/14

Welcome back to Part Two of my conversation with my friend Mark Victor Hansen—co-creator of Chicken Soup for the Soul and author of over a billion books sold worldwide, including his latest, Ask! The Bridge From Your Dreams to Your Destiny, and classics like One Minute Millionaire and The Power of Focus. In Part One, we explored his early inspirations and how he transformed challenges into purpose. Today, we go deeper into the power of habit, the role of mindsets in shaping your reality,

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