Sisters In Sobriety

Conflict avoidance and people-pleasing show up in so many women's stories around alcohol — yet they rarely get the airtime they deserve. In this episode of Sisters in Sobriety, Sonia and Kathleen sit down with Anna Lecat, intimacy and conflict consultant, global speaker, and author of Loving Conflict: Creating Collaboration Where Others See Division. Anna has spent decades across cultures, continents, and boardrooms persuading people that learning to conflict well is one of the most loving things we can offer each other.

What does it actually mean to fight kindly? Why do so many women reach for a drink before a hard conversation — or avoid it entirely? And what is it about anger that feels so unbearable to sit with?

Anna unpacks the tango metaphor at the heart of her work — conflict as tension plus connection, not threat plus danger. She walks through a practical spectrum for building conflict confidence, starting with low-stakes settings like restaurants and working up to the relationships that flood us most. The conversation explores emotional responsibility, nervous system regulation, and how early experiences with anger shape us as adults — often leading us to read conflict as rejection when it's really someone else's old wound surfacing.

Then things get personal. Sonia opens up about pouring a glass of wine before calling her mother — and how that glass became a bottle. Kathleen shares her own story of returning to her hairdresser with honest, gentle feedback and what that small act revealed about the difference between avoiding conflict and moving through it with care.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our Substack for extra tips, tricks, and resources.

Highlights
[00:01:00] Anna reframes conflict as a doorway rather than a threat
[00:02:00] Her mission: persuading people to fight kindly
[00:03:00] People who are deeply loved don't need to wage war
[00:05:00] Connection and uplift extend beyond romance to friends, parents, and coworkers
[00:06:00] Why women are socialized to avoid conflict
[00:07:00] Conflict as a tango — listening, suggesting, responding in turn
[00:08:00] Using nonverbal tango exercises in corporate workshops
[00:11:00] Men in Beijing end up in tears during a two-minute eye contact meditation
[00:13:00] Why sending food back at a restaurant is the perfect place to start
[00:14:00] "If you think you're enlightened, go spend a week with your parents"
[00:15:00] Kathleen's hairdresser story becomes a master class in kind conflict
[00:18:00] Sonia's glass of wine before calling her mother — and how it became a bottle
[00:20:00] Why anger is the most stigmatized emotion across every culture
[00:21:00] Anger reveals a person's deepest fears and values — slow down and listen
[00:22:00] How Anna navigates her own anger — consent first, then curiosity
[00:27:00] It only takes one person to shift the dynamic of a relationship
[00:29:00] People-pleasing as a conflict strategy — and how to tell it from self-protection
[00:33:00] Practice conflict in low-stakes settings before the ones that flood you
[00:37:00] Anna's nightly practice: revisiting hard moments and calming her nervous system
[00:43:00] Start small, start outside, get good at it. It becomes a superpower.

Links:
https://www.amazon.com/dp/1966629974
https://annalecat.com/

SIS Links
💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen
📬 Sisters In Sobriety Email
📸 Sisters In Sobriety Instagram
🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast
📸 Kathleen’s Instagram
Hosted on Acast. See acast.com/privacy for more information.

In this episode of Sisters in Sobriety, Sonia sits down with Chef Whitney Aronoff, founder of Starseed Kitchen and creator of High Vibration Living, to explore the powerful connection between food, energy, and emotional wellbeing. Together, they unpack how supportive nutrition goes far beyond what’s on your plate—and how small, intentional shifts can help women feel more aligned, energized, and connected in sobriety and everyday life.
The conversation weaves through questions many women quietly ask themselves: Why do cravings—especially for sugar or alcohol—feel so intense? How does what we eat impact our mood, clarity, and intuition? Is “clean eating” actually helping, or could it be contributing to digestive issues and burnout?

Whitney introduces the concept of “high vibration” foods—fresh, seasonal, whole ingredients that support both physical health and energetic balance. She challenges common wellness myths (like relying on raw foods or pre-packaged “healthy” meals) and emphasizes simple, traditional cooking methods like roasting, steaming, and slow cooking. The episode also explores how alcohol impacts blood sugar and cravings, why intuitive eating requires removing distractions and calming the nervous system, and how quality over quantity applies to everything from pantry staples to indulgences like chocolate or ice cream.

Whitney shares her personal journey of healing chronic digestive issues by becoming her own advocate—moving beyond conventional advice and learning to listen to her body. The discussion expands into emotional and energetic health, touching on how food choices can influence clarity, identity, and even spiritual awareness.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.

Highlights
00:00 – Introduction to Chef Whitney Aronoff and High Vibration Living
01:30 – Early relationship with food and chronic digestive issues
03:00 – Becoming your own advocate in health and nutrition
04:30 – The role of whole foods vs processed foods
05:30 – Why simplicity in cooking supports digestion
07:00 – The “fireplace” analogy for digestion and cold foods
08:30 – Eating seasonally and adjusting food to climate
10:00 – Why one hot meal a day matters
11:00 – Food as a gateway to emotional and spiritual awareness
12:30 – How diet changes can shift identity and intuition
13:30 – Understanding cravings through energy and environment
15:00 – What “high vibration” food actually means
16:30 – Grocery store vs farmers market choices
18:30 – Navigating food access and making better choices
19:30 – Reconnecting with hunger cues and intuitive eating
21:00 – How environment and stress affect digestion
22:30 – Alcohol, sugar cravings, and blood sugar cycles
24:00 – Rethinking sugar as “treats” instead of restriction
26:00 – Quality over quantity when it comes to indulgences
29:00 – Physical vs emotional cravings explained
31:00 – Essential pantry staples for supportive nutrition
34:00 – Adapting food philosophy to different lifestyles and cultures
36:00 – Perfectionism, control, and emotional imbalance
38:00 – Making cooking easier with planning and batch meals
41:00 – Practical shortcuts: frozen foods, curry pastes, and bone broth
44:00 – Carbs, rice, and personalized nutrition approaches
47:00 – Building community through food and shared meals
48:30 – Prioritizing joy and intentional living

Whitney's Links
https://starseedkitchen.com/
https://www.instagram.com/whitneyaronoff/

SIS Links
💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen
📬 Sisters In Sobriety Email
📸 Sisters In Sobriety Instagram
🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast
📸 Kathleen’s Instagram
Hosted on Acast. See acast.com/privacy for more information.

Mental health routines don’t have to be complicated to make a real difference. In this episode, Sonia and Kathleen sit down with Cameron Rogers to talk about the small, realistic practices that help regulate anxiety, quiet racing thoughts, and support emotional wellbeing. Cameron Rogers is the founder and host of the Conversations with Cam podcast and uses her unfiltered voice and humor to create a safe space online for honest conversations about motherhood, mental health, and personal growth. As a mental health advocate, community curator, and mom, Cameron’s audience connects with her authentic approach to navigating life’s challenges. She is also the creator of Quiet Your Mind and Busy Your Hands, a product that blends journaling prompts, coloring affirmations, and reflection to help people reconnect with creativity and calm—an idea inspired by her recovery from a concussion that forced her to step away from screens and rediscover the power of simple, analog practices.

In this conversation, Sonia, Kathleen, and Cameron explore the realities of caring for mental health in a busy world. They discuss anxiety, ADHD, productivity culture, and how motherhood can reshape the way we think about self-care. The episode touches on questions many women are asking: how journaling can interrupt spiraling thoughts, why hydration and movement affect mood, and how creating small rituals—like journaling spaces or “calm corners”—can help regulate the nervous system during stressful moments.

The discussion also highlights practical tools Cameron uses regularly. Journaling becomes a central theme as a way to release thoughts onto paper and reduce anxiety. Cameron shares how simple prompts, gratitude practices, and even word-dump journaling can make the habit approachable. They also explore how environment affects emotional regulation through lighting, texture, and calming spaces, and how modern wellness culture can sometimes create unrealistic pressure to maintain the “perfect” routine.

Later in the episode, the conversation shifts to substance use and mindfulness. Cameron explains why she stepped away from alcohol after noticing it worsened her anxiety, and mindful cannabis use, dopamine-seeking behaviors linked to ADHD, and Cameron’s experience with microdosing and a guided psychedelic journey that helped her process lingering stress and identity shifts after leaving her corporate career.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.

Episode Highlights
00:00 Introduction to Cameron Rogers and her work
01:40 The concussion that changed Cameron’s mental health practices
03:00 Growing up in a high-performance environment
05:00 When self-care becomes obsessive
07:10 How journaling became Cameron’s core practice
10:00 Using journaling to calm anxiety
12:15 Gratitude practices for shifting mindset
13:30 Creating “calm corners” for nervous system regulation
15:00 Sensory elements that create calm spaces
18:00 Hydration and mental clarity
22:30 Mindful cannabis use and creativity
24:00 Cameron’s decision to stop drinking alcohol
26:30 Addiction, dopamine, and ADHD
32:00 Cameron’s psychedelic therapy experience
39:30 Using affirmations to shift inner dialogue
43:00 Reframing exercise as mental health support
47:00 Letting go of the “perfect” wellness routine

Cameron's Links
Instagram: @cameronoaksrogers
Substack: Fill Your Cup

SIS Links
💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen
📬 Sisters In Sobriety Email
📸 Sisters In Sobriety Instagram
🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast
📸 Kathleen’s Instagram
Hosted on Acast. See acast.com/privacy for more information.

Licensed clinical psychologist and bestselling author Dr. Sherrie Campbell joins us for a powerful conversation about toxic family dynamics, emotional abuse, and the complicated path toward family estrangement. In this episode, Sonia and Kathleen explore how unhealthy family relationships can shape self-worth, boundaries, and coping mechanisms—including substance use—and how women can begin to reclaim their lives.

Dr. Campbell is a nationally recognized expert on family estrangement, author of Adult Survivors of Toxic Family Members, a TEDx speaker, and host of the top 1% podcast Sherapy Sessions: Cutting Toxic Family Ties. Together, they unpack the realities of emotionally abusive parenting, boundary setting, and the courage it takes to choose healing.

The conversation explores difficult but deeply relatable questions: What actually qualifies as emotional abuse in a family system? Why do so many adult children struggle to recognize toxic dynamics while they’re living inside them? How do manipulation, triangulation, guilt, and silent treatment shape a child’s development—and how do those patterns follow people into adulthood? The episode also examines how family trauma can intersect with coping behaviors like alcohol use, why estrangement is often misunderstood, and how protective distance can become an act of self-respect rather than rejection.

Dr. Campbell shares parts of her own story of growing up in a deeply dysfunctional family system and the decades-long process that ultimately led her to cut contact with her mother. She walks through the moment that finally broke the cycle, the years of boundary setting that preceded it, and the grief that often accompanies estrangement. The conversation closes with reflections on healing, journaling as a lifelong practice, and what it means to build a chosen life outside of family dysfunction.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.

Episode Highlights
00:00 – Introducing Dr. Sherrie Campbell and the topic of toxic family relationships
02:30 – Why family estrangement is often misunderstood
04:10 – The difference between single-incident conflict and chronic family dysfunction
05:40 – Why parents are responsible for repairing relationships with their children
07:20 – How boundaries are meant to preserve relationships, not destroy them
08:10 – The common behaviors of emotionally abusive parents
10:15 – Why emotional abuse can be difficult to recognize inside families
11:00 – A personal example of subtle emotional humiliation
12:30 – Emotional abuse vs. emotional neglect explained
14:00 – What “protective estrangement” really means
15:30 – The metaphor of the house, yard, and fence for setting boundaries
18:30 – Why estrangement usually follows decades of boundary violations
21:00 – How long many adult children try to repair relationships before cutting ties
24:00 – The intersection of childhood trauma and substance use
25:00 – Why people turn to alcohol or other coping behaviors
27:30 – Lessons learned from working with addiction recovery groups
29:30 – What changes internally when someone gets sober
31:00 – Why addiction recovery requires responsibility and self-respect
33:30 – The first steps toward healing from family trauma
36:30 – Rebuilding self-trust after toxic parenting
39:00 – Dr. Campbell’s personal healing practices and journaling ritual
41:00 – Breaking generational cycles through love and conscious parenting

Dr. Sherrie's Links
Link to TEDx talk: https://youtu.be/deyHwDkG7oc?si=vy7p-wD6MvgwCfR-
Instagram: https://www.instagram.com/dr.sherrie/

SIS Links
💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen
📬 Sisters In Sobriety Email
📸 Sisters In Sobriety Instagram
🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast
📸 Kathleen’s Instagram
Hosted on Acast. See acast.com/privacy for more information.

Sonia and Kathleen sit down with Heather Francis, host of the Midlife Moves Podcast. Heather is an entrepreneur and mom of four who brings a lived-experience perspective to conversations around identity, self-trust, and personal growth. She speaks as a woman who has learned, often through trial and error, what it means to evolve, recalibrate, and choose herself more intentionally.

Together, they explore what really happens in our forties and fifties: shifting identities, perimenopause, strength training, sleep disruption, protein intake, and the unexpected grief that can come when children grow up and roles change. Together, they unpack how to move through midlife with intention rather than fear—and how movement, community, and curiosity can help women feel strong, clear, and empowered in this next chapter.

The conversation weaves through questions many women are quietly asking: Why does anxiety spike in perimenopause? Why does sleep suddenly fall apart at 1:00 AM? Why does cardio stop working the way it used to? How much protein do women actually need in midlife? What role do magnesium, creatine, and recovery days play in hormonal health? How do friendships, identity, and self-definition evolve when the “mom” role begins to shift?

Heather shares practical insights around strength training versus excessive cardio, mobility work, rest days, over-exercising, wearable technology, alcohol’s impact on sleep, sugar spikes, and the importance of fueling the body with whole-food protein sources. The discussion touches on cognitive health in midlife, research around creatine for women, bloodwork-guided supplementation, anxiety management, and why connection is foundational for both brain health and emotional resilience. Rather than extreme reinvention, the theme becomes small, intentional adjustments that support longevity, muscle preservation, sleep quality, and overall wellness.

Heather opens up about her identity crisis when her children began leaving home, the depression that followed, the isolation of rediscovering herself alone, and the courage it took to ask: Who am I beyond caretaker, wife, and mother? The conversation moves into friendship shifts, gym communities, saying yes to coffee dates, and redefining confidence outside of labels. In a powerful closing reflection, Heather offers a reframe for midlife: not as decline, but as possibility—a second act that doesn’t require blowing up your life, just choosing more intentionally within it.

This is Sisters in Sobriety, the support community that helps women change their relationship with alcohol. Check out our substack for extra tips, tricks and resources.

Highlights
00:00 – Introduction to Heather Francis and Midlife Moves
02:00 – Identity crisis when children grow up
04:00 – Realizing midlife is a second act, not an ending
05:00 – Perimenopause conversations we wish existed
06:00 – Hormones, anxiety, and 1:00 AM wakeups
07:00 – Why movement helped anxiety more than medication
08:00 – Cardio vs. strength training in midlife
09:00 – What strength training actually looks like
13:00 – Yoga, mobility, and emotional release
15:00 – Signs you may be over-exercising
17:00 – Magnesium, meditation, and sleep hygiene
19:00 – Alcohol’s impact on sleep quality
20:00 – Wearables, tracking, and number obsession
21:00 – Sugar’s effect on sleep and recovery
23:00 – Nutrition, fueling, and hormone support
27:00 – Protein myths and whole-food sources
34:00 – Creatine, cognitive health, and supplements
38:00 – Friendship shifts and loneliness in midlife
44:00 – Redefining identity beyond “mom”
46:00 – The message of midlife: possibility and intentional change

Heather's Links
https://www.instagram.com/themidlifemovespodcast/
midlifemoves.co

SIS Links
💌 Sisters In Sobriety Substack – where the magic (and the mocktail recipes) happen
📬 Sisters In Sobriety Email
📸 Sisters In Sobriety Instagram
🌐 Kathleen’s Website Kathleen does not endorse any products mentioned in this podcast
📸 Kathleen’s Instagram
Hosted on Acast. See acast.com/privacy for more information.