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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

17:59

E302: Feeling Like a Normal Person Again After 8-10...

Sober Powered: The Neuroscience of Being Sober ·

2025/11/14

A lot of clients will tell me that they feel like a normal person again. This isn’t a random occurrence, there are 4 very real changes that are happening to the brain during the healing process that allow you to feel normal eventually. In this episode I’ll describe this milestone and 4 changes that make it possible.If you enjoy learning about timelines, then there is a detailed timeline of healing and what to expect inside my community or as a client resource. What to listen to next: E300: how

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20:54

E301: The Self-Worth Ceiling: How Low Self-Esteem...

Sober Powered: The Neuroscience of Being Sober ·

2025/11/07

If you think you’re a loser and a failure, then you’re going to behave in ways that confirm these beliefs. We all have beliefs about our inherent worth and what we deserve, and when life starts getting too good, we’ll self-sabotage to bring ourselves back down. In this episode, I’ll explain the self-worth ceiling and where this comes from so you can get some insight on your own motivations behind your behavior.What to listen to next: E269: autopilot Work with me: Community & Meetings:

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26:59

E300: How Problem Drinking Develops and Escalates

Sober Powered: The Neuroscience of Being Sober ·

2025/10/31

How do you know if you’re someone who needs to get sober for good or if you’re just going through a phase? In this episode, I’ll share about how my drinking progressed over the years and a lot of research about how drinking motives differ in problem drinkers vs take it or leave it drinkers, how being sober curious progresses problematic drinking, and how putting your brain through multiple cycles of withdrawal makes it more difficult to get out of the cycle. What to listen to next: E267:

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0:56

November Trailer

Sober Powered: The Neuroscience of Being Sober ·

2025/10/27

Learn what this month's episodes will be about and what we'll be talking about in the Living a Sober Powered Life CommunityJoin the community https://www.soberpowered.com/membership Work with me https://www.soberpowered.com/sober-coaching Learn more about your ad choices. Visit megaphone.fm/adchoices

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18:13

E299: Social Drinking: Drinking to Fit In

Sober Powered: The Neuroscience of Being Sober ·

2025/10/24

Social drinking feels harmless. Everyone does it right? There’s a difference between using alcohol to socialize and using it to force fitting in and feeling comfortable. In this episode you’ll learn more about the motive of drinking to socialize, how this makes it difficult to quit drinking, and some shifts you can make in sobriety to make socializing easier.Work with me: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober coaching

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18:56

E298: Coping Drinking: Drinking to Feel Less

Sober Powered: The Neuroscience of Being Sober ·

2025/10/17

One of the first things I learned about drinking was that when adults are stressed, they drink, and the stress goes away. As a high stress person, it made perfect sense to me to start drinking every day to manage my stress. This is coping drinking in action. Drinking didn’t help me manage anything. It delayed my problems and allowed them to get worse. In this episode you’ll learn why alcohol is so effective for coping, how long term coping drinking impacts the brain, and what to expect when you

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18:59

E297: Enhancement Drinking: Drinking to Feel More

Sober Powered: The Neuroscience of Being Sober ·

2025/10/10

When we think about quitting drinking one of the first things we think about is the loss of fun, socializing, and drinking on vacation. Drinking to enhance is all about using alcohol to feel more or to make the good vibes last longer. In this episode, I’ll explain why we use alcohol as an enhancer, how the brain adapts, and why this makes regular life feel dull when we try to stay sober. You’ll learn some mindset shifts and things to consider about if alcohol was really as rewarding as you

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17:36

E296: The Science of Why We Drink: An Overview of...

Sober Powered: The Neuroscience of Being Sober ·

2025/10/03

I drink to have fun and socialize, I tell myself as I try to rationalize why I don’t have to quit drinking. Except “fun” and “socializing” looks like getting drunk on the coach with my husband and then staying up alone drinking more. It’s much easier to say I’m a wine connoisseur who enjoys the taste instead of I can’t cope with my emotions. In this episode, I’m discussing drinking motives and why we drink. By the end, you’ll have a better understanding of what alcohol is or was doing for you.What

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3:35

October Trailer

Sober Powered: The Neuroscience of Being Sober ·

2025/09/30

Here's a preview of what I'll be talking about on the podcast this month and what will be going on in the community.Work with me: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober coaching https://www.soberpowered.com/sober-coaching Weekly email: You’ll hear from me on Fridays https://www.soberpowered.com/email Free resources https://www.soberpowered.com/free Courses: The non-negotiable mindset

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12:01

I Learned to Swim in My 30's!

Sober Powered: The Neuroscience of Being Sober ·

2025/09/26

I took adult swim lessons for the past 2 months and in this episode I'm sharing about why I decided to finally learn how to swim, what it was like, and how pursuing goals changes the longer we stay sober.What to listen to next: E227: My 200 lb Deadlift Work with me: Community & Meetings: Living a Sober Powered Life https://www.soberpowered.com/membership Sober coaching https://www.soberpowered.com/sober-coaching Weekly email: You’ll hear from me on Fridays

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19:37

E295: The Feeling of Lost Time From All the Years We...

Sober Powered: The Neuroscience of Being Sober ·

2025/09/19

I’ve been wanting to make this episode for years, but I felt like it would be offensive if I talked about how I struggled with feeling like I wasted years of my life drinking because I quit at 29 and I know most people quit way later. I finally decided to move forward with this because I noticed an interesting trend in the people I work with. In this episode, we’ll talk about why the sense of wasted years hits so hard in early sobriety, how our brains are wired to replay “what if” scenarios, and why

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20:06

E294: Why Stress and Emotions Feel Intolerable...

Sober Powered: The Neuroscience of Being Sober ·

2025/09/12

Emotional reactivity is one of the biggest roadblocks to staying sober. For many of us, our brain’s alarm system has been rewired by years of drinking to overreact to even the smallest stressors, making ordinary problems feel like catastrophes. In this episode, we’ll break down the science of why that happens, from amygdala hyperactivity to weakened prefrontal regulation, and how alcohol conditions the brain to link stress directly to craving. We’ll also look at why low stress tolerance and poor

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13:37

Why Shame Blocks Change

Sober Powered: The Neuroscience of Being Sober ·

2025/09/05

Guilt says “I did something wrong.” Shame says “I am wrong.” It feels like proof that you’re a weak-willed loser with no self-control when you keep drinking even though you said you wouldn’t or you drink more than you intended. That’s shame talking. The real truth is it’s proof that you need a different approach and that you’re lacking coping skills and the ability to be flexible in your thinking. In this episode, we’ll explore how that difference shapes recovery, the neuroscience of shame, and how

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17:34

E293: Tolerance and the Disappearing Buzz

Sober Powered: The Neuroscience of Being Sober ·

2025/08/29

Have you ever thought back to the early days of your drinking and remembered how just one or two drinks gave you exactly what you wanted? That light, carefree buzz—the feeling that you were relaxed, loosened up, and maybe even a little funnier. Fast forward a few years, and suddenly those same two drinks barely register. You start chasing it—three, four, maybe more—and before you know it, the sweet spot is gone. Instead of a gentle buzz, you either feel nothing… or you’re over the line into

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19:00

E292: Why One Drink is Never Enough

Sober Powered: The Neuroscience of Being Sober ·

2025/08/22

Have you ever promised yourself you’d only have one drink? Maybe it was at dinner, or after work—you told yourself, “Just one, that’s it.” But once that drink was gone, something shifted. Instead of feeling satisfied, you found yourself wanting another. And another. It can feel frustrating, even confusing. What’s wrong with me? Why can other people leave some alcohol behind in their glass and I can’t fathom it?This is one of the most common struggles people face when trying to moderate. And it’s

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17:36

E291: Why You May Still Crave Alcohol Long Term, and...

Sober Powered: The Neuroscience of Being Sober ·

2025/08/15

We tend to think of cravings as the enemy in sobriety. If you still want to drink, it must mean you’re doing something wrong. And on the other side, if the cravings go away, it’s tempting to think you’re finally “cured.” Cravings are not a sign of weakness, and the absence of cravings doesn’t mean you’re going to be a special occasion drinker. They’re both just snapshots of what’s happening in your brain at a particular moment in time, not the whole story.In today’s episode, we’re going to look at

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17:50

Thinking About Drinking Constantly, Then Thinking...

Sober Powered: The Neuroscience of Being Sober ·

2025/08/08

Obsessing over our drinking is very frustrating and it takes over our lives. There is so much more to life than worrying about alcohol. When you get sober, it can be equally frustrating to obsess over sobriety. In this episode, I discuss getting space from thinking about it all the time, some reasons why we constantly think about it, and all the cool things I've done with my space and mental freedom.What to listen to next: E254: Why You Can’t Make Good Decisions About Your Drinking (or Anything

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17:23

E290: How to Quit Drinking Without Hitting Rock Bottom

Sober Powered: The Neuroscience of Being Sober ·

2025/08/01

A rock bottom moment isn’t required to get sober, although it obviously helps. We have no control over what will be our rock bottom, and often we stack consequences for a long time before enough is finally enough. In this episode I discuss what to do if you haven’t had a rock bottom yet. You’ll learn about 3 key things I’ve noticed that dabblers do that prevent them from getting sober for good, and what I would suggest doing if you haven’t hit your enough point yet.What to listen to next: E200:

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16:38

The Most Important Thinking Shift I Made in Sobriety

Sober Powered: The Neuroscience of Being Sober ·

2025/07/25

Quitting drinking doesn’t automatically change how you think, it just removes the numbing. For many of us, that means we’re left with a mind that defaults to worst-case scenarios, criticism, and hopelessness. Sobriety gives you a chance to rewire negative thought patterns, but only if you’re aware of them and actively work to change them. In this episode I discuss the shift from defaulting to negativity, to being able to reframe, see the whole picture, and find a positive spin on things. This has

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20:56

E289: Emotional Tunnel Vision: When Little Problems...

Sober Powered: The Neuroscience of Being Sober ·

2025/07/18

In sobriety our brains are still stuck in survival mode. We zoom in on small problems, assume they’re huge, and feel overwhelmed by everyday stressors. Minor stressors make our lives grind to a halt. But with time, our thinking shifts and we learn the skills we need to zoom out. In this episode, I’ll explain where this tunnel vision comes from, what it looks like while you’re working on this, and how things evolve over time as we stay sober and do “the work”.What to listen to next: E283: Alcohol

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