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PODCAST

Sober Powered: The Neuroscience of Being Sober

Gillian Tietz, MS, CPRC

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

health & fitness mental health

All Episodes

27:28

E271: Alcohol, Career Stress, and the Lie of “I...

Sober Powered: The Neuroscience of Being Sober ·

2025/03/14

“I function just fine, it’s not like I’m missing work”, I said until I started missing work. “I have a masters degree, I couldn’t have gotten this far if I was an alcoholic.” Have you ever thought things like this to yourself? Most drinkers are able to function. Most will never reach the stereotypical alcoholic that we think of. High functioning doesn’t mean not a problem, and in this episode we’ll discuss drinking to cope with career stress, when drinking feels like it’s a part of the job, and the

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28:41

E270: Cravings Increase After Quitting Drinking and...

Sober Powered: The Neuroscience of Being Sober ·

2025/03/07

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.What to listen to next: E231: Everything You Need to Know About Alcohol

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31:11

E269: Running on Autopilot Mode

Sober Powered: The Neuroscience of Being Sober ·

2025/02/28

Regular drinking and early sobriety often feel like living on autopilot, where we are repeating the same routines without conscious awareness. Alcohol changes the brain to increase mindless activity, which can lead to rumination, excessive self-focus, anxiety, and addiction-related thought loops. In this episode, you’ll learn about how alcohol affects the brain and puts us on autopilot, how this keeps us stuck, and when this recovers in sobriety. Many people mistake life stress as the main source of

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33:33

Making Friends After Getting Sober (Mini Coaching Call)

Sober Powered: The Neuroscience of Being Sober ·

2025/02/21

Making new friends as an adult is difficult enough, but when you're sober, it adds an extra layer of difficulty. In this episode, we're talking about how to find friends in sobriety with a focus on what's the block from putting yourself out there, what do we have control over, how much armor do we have up, a fear of rejection, and how we can start attracting the right people in our direction.My guest today is a 42 year old woman who lives in the wilds of Northern Michigan. She's a mother of four,

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26:57

E268: Is Moderate Drinking Healthier? Here’s Why So...

Sober Powered: The Neuroscience of Being Sober ·

2025/02/14

Most people defend moderation. What about all those people in the blue zones? Europeans drink every day, what about the French Paradox? If you do a quick search, then you can find tons of articles telling you how moderation is healthier than not drinking. Drinking a little bit every day will help you live longer and have a healthier heart. This has generally been accepted for decades, but is it really true? In this episode, I’ll explain the alcohol industry’s involvement in research, a lot of

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26:53

E267: Resources vs Support: Are You Setting Yourself...

Sober Powered: The Neuroscience of Being Sober ·

2025/02/07

This is the biggest mistake I see people make. There’s one pattern I’ve noticed with people where they want to be sober, but they approach it in a way that makes them less likely to actually achieve sobriety. In this episode I’m going to explain how you can set yourself up for success, how to build an effective support system, and how support can help you stay sober. We’ll discuss the self-improvement trap where people enter a stage of passively collecting information without putting it into

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35:38

E266: What Happens After Dry January?

Sober Powered: The Neuroscience of Being Sober ·

2025/01/31

So you’ve taken a break from alcohol and now you’re wondering do you stay sober or do you go back to drinking? In this episode I’ll discuss your options, when the best benefits from a break are, whether it’s possible for some people to moderate their drinking after a break, and how to know if you really have a problem and need to be sober or not.What to listen to next: E204: why some people get addicted and others don't E238: why we can't learn to moderate Sober Support: Community & Meetings:

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28:10

E265: Rewiring Your Reward System After Getting Sober

Sober Powered: The Neuroscience of Being Sober ·

2025/01/24

When will being sober feel rewarding? When does it get easier? When does the boredom go away? In this episode you’ll learn about the process of recalibrating your reward system after quitting drinking. I’ll explain how alcohol messes up the reward system, the process of recalibration that occurs during the first year, what happens if you relapse, and what you can do to make the process go a little bit smoother.What to listen to next: E220: The Hippocampus and Alcohol: Blackouts, Memory Deficits,

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28:32

E264: Here’s Why You Have Mood Swings After Quitting...

Sober Powered: The Neuroscience of Being Sober ·

2025/01/17

Are you cranky AF after getting sober? Is your mood volatile and unpredictable? Are the little things setting you off? This is a normal part of the sober experience, so congrats on getting started. In this episode, I’ll explain why we have mood swings after quitting drinking. You’ll learn what’s going on in the brain, when it should start to ease up, and things to look out for as you continue working on your sobriety.What to listen to next: E232: The 3am Wake Up of Shame: Alcohol and Anxiety E231:

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22:27

E263: Sugar Cravings After Quitting Drinking

Sober Powered: The Neuroscience of Being Sober ·

2025/01/10

Did you go from never wanting dessert to now never skipping it? Are you craving sugar constantly now that you’ve quit drinking? Sugar cravings in sobriety are very normal and in this episode I’ll explain a few reasons why we crave sugar after getting sober and how you can start managing your sugar cravings moving forward.What to listen to next: E188: Wellness Over Weight Loss E249: Alcohol and Cortisol: Extra Stress and Extra Cravings E165: My 30 Day No Sugar Challenge Sober Support: Community &

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14:55

Alcohol and Cancer Risk (Surgeon General Warning...

Sober Powered: The Neuroscience of Being Sober ·

2025/01/04

The Surgeon General just recommended that cancer warning labels be included on alcohol bottles. However, the link between cancer and alcohol is old news. A recent study from the National Cancer Institute found that only 50% of Americans are aware that alcohol causes cancer, so in this episode you'll learn how alcohol causes cancer, alcohol and cancer statistics, and what this new information means for you.What to listen to next: E0: How Alcohol Affects the Body (pinned as a trailer) Sober

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37:09

E262: 31 Tips to Quit Drinking in Dry January

Sober Powered: The Neuroscience of Being Sober ·

2025/01/03

Are you trying to quit drinking for Dry January? A sober month is a good opportunity to learn more about your drinking and get experience handling your life without alcohol. I know it’s scary in the beginning and you may not know what to do. In this episode I’ll share some research about Dry January and how to be successful this month, then we’ll cover 31 different tips to quit drinking.Go to https://www.soberpowered.com/tips to get all the tips so you can reference back to them What to listen to

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22:46

E261: The Psychology of New Year's Resolutions...

Sober Powered: The Neuroscience of Being Sober ·

2024/12/27

2025 can be your year. Most of us set goals to quit drinking or lose weight, and then we don’t achieve it. In this episode, I’m going to explain 3 things that make us less likely to meet our goals. Most people think lack of willpower or self-discipline is the reason why we don’t succeed, and I’ll explain why that’s not the case. You’ll also learn 4 ways to set goals to increase your likelihood of success and the goal that I’m working towards in 2025.What to listen to next: E238: Why Moderation

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23:17

E260: 5 Holiday Mental Health Challenges

Sober Powered: The Neuroscience of Being Sober ·

2024/12/20

If you love the holidays, then I’m happy for you, but many of us don’t. If the holidays make you feel tired, jealous, stressed, and resentful, then you came to the right place. In this episode I’ll discuss different mental health challenges that may be coming up for you and I’ll weave in survey data on stress and mental health during the holiday season. We’ll cover things like social media comparison, invisible labor, pressure to be perfect, feeling overlooked, and being around drinking more than

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19:56

E259: 10 Things You Might Be Doing to Sabotage Your...

Sober Powered: The Neuroscience of Being Sober ·

2024/12/13

Staying sober during the holidays is difficult, but there are some things that I’ve observed people do that make it even more difficult. In this episode, I’m covering 10 things you may be doing to sabotage your sobriety and how to stop doing them.What to listen to next: E211: The Anticipation of a Drink E255-258 holiday support episodes Sober Support: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Weekly emails on Fridays

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27:47

E258: The Science of Peer Pressure to Drink and 7...

Sober Powered: The Neuroscience of Being Sober ·

2024/12/06

Humans are wired to conform—it’s a survival instinct rooted in safety and belonging. That’s why it can feel nearly impossible to resist the pull of doing what everyone else is doing, especially when it comes to drinking. In this episode, you’ll learn about the science behind peer pressure: how your brain processes the need to fit in, the role of automatic mimicry, and the power of mirror neurons. Plus, I’ll share 7 practical strategies to help you push back against the pressure and stay true to your

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25:51

E257: Sober Socializing: Why Alcohol Doesn’t Help

Sober Powered: The Neuroscience of Being Sober ·

2024/11/29

I know it feels like alcohol is required to socialize, connect with others, and have fun. What if I told you that alcohol makes you feel more relaxed socially, but negatively impacts other people’s perception of you? In this episode you’ll learn why you think you need alcohol, the connection between social anxiety and alcohol use disorder, how our drinking influences how others perceive us, and how to actually connect and socialize after quitting drinking.What to listen to next: E255: 6 Strategies

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27:55

E256: Dealing With Your Dysfunctional Family Without...

Sober Powered: The Neuroscience of Being Sober ·

2024/11/22

Your family and how you grew up have a major influence on how difficult it is for you to get sober, do the work, and resist relapse. A dysfunctional family influences our mindset, how many coping skills and resources we have, and how in tune we are with our emotions. Lots of families have an unspoken rule of silence, which impacts how we behave as adults. In this episode I’ll cover the impact of a dysfunctional family, how this influences relapse tendency, and what you can do to move forward and

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27:07

E255: 5 Strategies For Staying Sober Through the...

Sober Powered: The Neuroscience of Being Sober ·

2024/11/15

It’s that time of year again. Time for company happy hours, holiday parties, and seeing family. It’s also a time of year when most people drink a lot more than usual. I quit drinking in early November, so I was a little baby sober for my first holiday season. In this episode, I’ll walk you through the strategies that helped me the most during my first year. Plus, I’ll also share some interesting statistics about holiday drinking.What to listen to next: E190: Non-Alcoholic Drinks: The Pros and

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14:15

I'm 5 Years Sober: Here's How I Reached Acceptance

Sober Powered: The Neuroscience of Being Sober ·

2024/11/09

The most difficult part of the process of quitting drinking is getting from the point where you realize your drinking is problematic and that you need to quit, to where you actually quit and accept that you are done. That is by far the worst stage and I can't tell you how long that lasts. However, what I would like to tell you in this special episode for my 5 year soberversary is the little micro realizations that I had right before I reached acceptance. I hope in hearing mine, you can start to pay

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