Journey to the Sunnyside | Mindful Drinking & Alcohol Health
Episodes
When Toughing It Out Stops Working w/ Dr. Josh McConkie
11 Jun 2026
Contributed by Lukas
My guest is Dr. Josh McConkie. He's an emergency physician and a military veteran, and he flew medevac missions in Iraq. We get into the moment when t...
Why “Just One” So Often Turns Into More
08 Jun 2026
Contributed by Lukas
In this episode, I’m talking about the moment most moderation advice skips: what happens after the first drink. For many people, the first drink is ...
How to Stay Close When Your Drinking Starts Changing w/ Dr. Darcy Sterling
04 Jun 2026
Contributed by Lukas
In this episode, I’m joined by Dr. Darcy Sterling, relationship expert, licensed clinical social worker, and host of We Need to Talk. We talk about ...
Stop Negotiating With Your Cravings for Alcohol
01 Jun 2026
Contributed by Lukas
In this episode, I’m digging into alcohol cravings and one of the biggest traps people fall into when they’re trying to cut back: negotiating with...
The Reset Loop Behind Overdrinking
28 May 2026
Contributed by Lukas
Most people trying to drink less focus on the drink. But for a lot of high-functioning people, that's only half the pattern. There's a whole cycle und...
Why We Obsess Over "Figuring Out" Alcohol
26 May 2026
Contributed by Lukas
A lot of people think the hardest part about changing their drinking is the alcohol itself. But honestly, for a lot of people, the real exhaustion com...
Systems Over Willpower w/ Noom CMO Dr. Jeffrey Egler
20 May 2026
Contributed by Lukas
In part two, Sunnyside co-founder and CEO Nick Allen continues his conversation with Dr. Jeffrey Egler, Chief Medical Officer at Noom, with a deeper f...
The Strange Grief of Drinking Less
18 May 2026
Contributed by Lukas
In this episode, we dig into the strange grief that can show up when you start drinking less. Not regret. Not a craving exactly. More like the quiet f...
Why Humans Crave Altered States
14 May 2026
Contributed by Lukas
In this episode, Mike digs into what anthropologists found after studying altered states across 400+ societies, why your brain can start moving toward...
Healthy Aging: A Doctor’s Perspective on Living Better, Longer w/ Noom CMO Dr. Jeffrey Egler
12 May 2026
Contributed by Lukas
Dr. Jeffrey Egler is the Chief Medical Officer at Noom, where he helps lead the company’s expansion from weight loss into healthy aging and longevit...
The 5-Minute Reset That Keeps You On Track
07 May 2026
Contributed by Lukas
Sunnyside helps you track, plan, and stay accountable, but the numbers are only part of the story. In this episode, I’ll show you how a quick daily ...
When Drinking Gets Hard, Write This Down
04 May 2026
Contributed by Lukas
When old patterns start pulling at you, it helps to have something deeper than a vague goal to come back to. In this episode, I’ll walk you through ...
The Breathwork Reset for Stress, Shame, and Anxiety w/ Jon Paul Crimi
30 Apr 2026
Contributed by Lukas
Jon Paul Crimi is a former celebrity trainer and sober coach turned breathwork teacher who has worked with CEOs, Olympians, and Oscar, Emmy, and Gramm...
When Relief Is a Terrible North Star
27 Apr 2026
Contributed by Lukas
In this 10 Minute Monday, I’m talking about something I had to admit in my own life: sometimes the drink at the end of the day isn’t really about ...
Why Some Kava Works and Some Doesn’t w/ Morgan Smith
23 Apr 2026
Contributed by Lukas
Join me for a conversation with Morgan Smith of Kalm with Kava, as he speaks from his farm in Hawaii about why people can have such different experien...
When Better Starts Feeling Boring
20 Apr 2026
Contributed by Lukas
A few months into drinking less, something happened that caught me off guard. Things got better, then better became normal, and normal started feeling...
Food Noise, Alcohol Noise, and the New Science of Medication-Assisted Behavior Change w/ Sunnyside CEO Nick Allen & Noom CEO Geoff Cook
15 Apr 2026
Contributed by Lukas
Mike sits down with Geoff Cook, CEO of Noom and one of the biggest names in digital behavior change, and Nick Allen, CEO of Sunnyside, for a conversat...
7 Things Most People Get Wrong About Harm Reduction
13 Apr 2026
Contributed by Lukas
After talking with Dr. Andrew Tatarsky on the podcast more than once, and continuing the conversation outside those episodes, I kept coming back to th...
Why You Feel So Split Around Drinking
06 Apr 2026
Contributed by Lukas
In this episode, Mike puts a name to something that has come up again and again on the podcast: Internal Family Systems, or IFS. Drawing on ideas disc...
Why the Parts of You That Drink Are Not the Enemy w/ Beej Karpen
02 Apr 2026
Contributed by Lukas
Beej Karpen is a mindfulness-based coach and IFS practitioner who helps people change their relationship with alcohol in a more compassionate way, wit...
A Craving Is Not a Command
30 Mar 2026
Contributed by Lukas
In this episode I talk about one idea from my conversation with Nir Eyal that I think is genuinely useful for anyone trying to drink less. He made a p...
Why You Stay Stuck Even When You Know Better w/ Nir Eyal
26 Mar 2026
Contributed by Lukas
Nir Eyal is the bestselling author of Hooked and Indistractable, and he has a new book out called Beyond Belief. What I liked about this conversation ...
7 Things Science Knows About Drinking That Most People Don't
24 Mar 2026
Contributed by Lukas
Over the last few years I've had the chance to sit down with researchers who study drinking behavior from a lot of different angles — psychology, ne...
Why Some People Are Pushing Back on Sober Curious w/ Merrilee Burke
19 Mar 2026
Contributed by Lukas
Welcome back to Journey to the Sunnyside. Today I’m joined by Merrilee Burke, a licensed marriage and family therapist with over 20 years of experie...
I Wanted a Drink Last Night
16 Mar 2026
Contributed by Lukas
Last night, I found myself in a moment that felt familiar. Stress had been building, a disagreement pushed me further, and that quiet thought of a dri...
Before Mindful Drinking, There Was Moderation Management w/ Andrea Pain
12 Mar 2026
Contributed by Lukas
Today I’m joined by Andrea Pain, Executive Director of Moderation Management, one of the longest-running organizations helping people rethink their ...
Why “I Thought I Was Past This” Is Completely Normal
09 Mar 2026
Contributed by Lukas
You’re drinking less. You feel like you’ve turned a corner. And then one night something happens… you have more than you planned, or the old rou...
Cravings vs Habits: Understanding How Naltrexone Really Helps w/ Jenny Williamson
05 Mar 2026
Contributed by Lukas
Today I’m talking with Jenny Williamson, Executive Director of Options Save Lives, one of the leading organizations focused on medication-based appr...
What If You’re Not “Wired This Way”?
02 Mar 2026
Contributed by Lukas
At some point, a lot of people assume their drinking is just part of their personality. In this episode, we unpack the myth of the “addictive person...
Not an Alcoholic. Still Not Fine w/ Jennifer Kautsch
26 Feb 2026
Contributed by Lukas
You don’t identify as an alcoholic.You’re functioning.You’re successful.But something still feels off.In part two of my conversation with Jennif...
Stuck in the Detox to Retox Loop w/ Jennifer Kautsch
25 Feb 2026
Contributed by Lukas
You wake up with regret.You promise yourself tonight will be different.And somehow, by 5 pm, you’re negotiating again.In this episode, I sit down wi...
Your Prefrontal Cortex Clocks Out at 6 PM (Here’s What Takes Over)
23 Feb 2026
Contributed by Lukas
Morning-you makes promises. Evening-you breaks them. There’s a biological reason for that. When stress rises and energy drops, the salience network ...
What 1, 2, or 5 Drinks Really Do to Your Body
19 Feb 2026
Contributed by Lukas
Most alcohol advice feels contradictory. One drink a day is “moderate.” Two per week is “low risk.” Zero is “optimal.” So what actually ha...
The Decision Was Made at 3 PM
17 Feb 2026
Contributed by Lukas
By the time you’re standing in the kitchen at 7 PM, your brain may have already decided. In today’s episode, we look at why the hardest part of dr...
Your Secrets Are Making You Sick w/ Marcy Axelrod
12 Feb 2026
Contributed by Lukas
What if the things you hide from yourself—even small traumas—are keeping you stuck on autopilot? In this conversation, performance intelligence ex...
The Super Bowl Psychology Trick You Didn’t Notice
09 Feb 2026
Contributed by Lukas
In this episode, I break down the psychology behind what you watched yesterday. Not the game. Not the halftime show. The thing happening in the backgr...
Why Knowing What to Do Isn’t Enough w/ Arlina Allen
05 Feb 2026
Contributed by Lukas
Knowing what to do usually isn’t the problem. Most people already know what would help them feel better, whether that’s drinking less, sleeping mo...
When 30 Years of Sobriety Leads to a More Flexible Approach w/ Arlina Allen
04 Feb 2026
Contributed by Lukas
Today’s episode is about flexibility. And more specifically, what happens when the one-size-fits-all approach to alcohol stops working. My guest tod...
Why Everyone Else’s Drinking Looks Easier Than Yours
02 Feb 2026
Contributed by Lukas
It often looks like other people can drink without thinking about it. One drink. No drama. No second-guessing. In this episode, we look at why that co...
Can Kava Replace Your Nightcap? w/ Billy Grady
29 Jan 2026
Contributed by Lukas
In this episode, I sit down with Billy Grady, co-founder and CEO of Kava Haven, one of the fastest-growing alcohol alternatives in the country. We bre...
Why Drinking Less Still Doesn’t Feel Like Enough
26 Jan 2026
Contributed by Lukas
I’ve talked to a lot of people who cut back on drinking, hit their goals, and still feel like something’s off. In this episode, I share why modera...
Wired, Tired, and Looking for Relief w/ Zoa Conner
22 Jan 2026
Contributed by Lukas
Many people feel exhausted but unable to truly rest. Sleep feels shallow, stress lingers, and the body stays on edge even when life looks “fine” o...
Choosing Again: A Mid-January Reset
20 Jan 2026
Contributed by Lukas
We’re a few weeks into January — past the excitement of starting, but still early enough to choose again. In this episode, I share how I’m struc...
The First 30 Days and That “I Feel Amazing” Phase w/ Marci Hopkins
15 Jan 2026
Contributed by Lukas
Marci Hopkins, host of Wake Up with Marci and author of the upcoming book Wake Up, You’re Not Broken, joins me again to talk about what actually hap...
From Chaos to Clarity and the Moment Everything Shifted w/ Marci Hopkins
14 Jan 2026
Contributed by Lukas
Marci Hopkins is the host of Wake Up with Marci, a speaker, and the author of Chaos to Clarity. But her work didn’t come from theory — it came fro...
The Real Reason Hangovers Don’t Change Drinking
12 Jan 2026
Contributed by Lukas
You’d think a hangover would be enough to stop drinking. For most people, it’s not. In this episode, we look at why delayed consequences don’t c...
Why “Just Quit Drinking” Never Worked for Me w/ Claudia Christian
08 Jan 2026
Contributed by Lukas
Claudia Christian is an actress, author, and leading advocate for evidence-based approaches to alcohol use disorder. She’s best known for her roles ...
Why Constant Self-Improvement Can Quietly Wear You Down
05 Jan 2026
Contributed by Lukas
We’re surrounded by advice on how to do better, be better, and optimize every part of life. But what if the constant effort to improve is part of wh...
My Top 5 Resources for Dry (or Dryish) January
01 Jan 2026
Contributed by Lukas
If you’re starting Dry January or Dry(ish) January today, this episode is about support, not pressure. We talk about how to approach the month with ...
9 Things to Decide Before January Starts
29 Dec 2025
Contributed by Lukas
January 1 is symbolic, not magical. In this episode, we walk through nine decisions to make before January starts if you want change to actually stick...
How to Do Dry(ish) January Without the Rebound w/ Katie Nessel
26 Dec 2025
Contributed by Lukas
Dry January doesn’t have to be all-or-nothing. In this episode, Katie Nessel from Soberish Mom and I talk through what Dry(ish) January really looks...
Why Drinking Less Feels Different This Year W/ Katie Nessel
24 Dec 2025
Contributed by Lukas
Katie Nessel from Soberish Mom is back, and a lot has shifted since we last talked. In this conversation, we catch up on what the past year has really...
Dry January: Tips For Going All In
22 Dec 2025
Contributed by Lukas
If you’re thinking about going all-in on Dry January—or weighing whether Dry or Dry(ish) makes more sense—this episode helps you think it throug...
The ABC Method for Cravings and Stress Drinking w/ Rachel Lundberg
18 Dec 2025
Contributed by Lukas
Today’s guest is Rachel Lundberg. Rachel has spent more than three decades working with movement, yoga, and nervous system regulation, and she’s t...
7 Subtle Ways Drinking Changes as Life Changes
15 Dec 2025
Contributed by Lukas
We don’t drink the same way in every season of life — and that’s not random. In this episode, Mike explores seven subtle signs that your drinkin...
How Malcolm Cut his Drinking by 75% with Sunnyside Med
11 Dec 2025
Contributed by Lukas
What happens when someone discovers that medication, structure, and real support can work together? In this conversation, Malcolm shares how Sunnyside...
The Top 5 Myths Mindful Drinkers Still Believe
09 Dec 2025
Contributed by Lukas
Even when you’re drinking less and feeling better, certain beliefs can quietly make the whole process feel harder than it needs to be. In this episo...
Is Your Gut Driving Your Cravings?
04 Dec 2025
Contributed by Lukas
In this episode, Mike explores a surprising angle on cravings: the role your gut plays in when and why they show up. Drawing on new research about the...
Your Post-Thanksgiving Reset Starts Here
01 Dec 2025
Contributed by Lukas
Thanksgiving shakes up your routines, your sleep, your stress, and your drinking rhythm — even when you’ve been doing the work. In this episode, w...
7 Strategies to Stay on Track and Still Enjoy Thanksgiving
26 Nov 2025
Contributed by Lukas
You can go into Thanksgiving with a plan, feel clear about your goals, and still end up drinking more than you meant to. It usually has less to do wit...
10 Cognitive Distortions That Tell You “You’re Not Getting Better”
24 Nov 2025
Contributed by Lukas
You can stick to your plan most of the week, make better choices, feel more aware—and still wake up after one off night and think, “Nothing’s ch...
The Four Pillars of Letting Go Without Going All-or-Nothing w/ Jeanette Hu
20 Nov 2025
Contributed by Lukas
When most people hear the word sobriety, they think labels, meetings, or giving something up. For Jeanette Hu, it meant something very different. She ...
The Emotional Levels Behind Why You Drink
17 Nov 2025
Contributed by Lukas
We all drink for different reasons — stress, relief, habit, escape, connection — but underneath those behaviors is something deeper: the emotional...
Real Stories from Sunnyside Med - Using Medication to Quiet the Voice w/Ian Andersen
13 Nov 2025
Contributed by Lukas
Today we're continuing the conversation around Sunnyside Med - I’m joined again by co-founder Ian Andersen to talk about what’s new, his own perso...
The False Summit: When One Is Never Enough — Part 1
10 Nov 2025
Contributed by Lukas
I used to say, “I don’t want a beer — I want a six-pack.” It always got a laugh, but underneath that joke was something real: one never felt l...
How One Mom Cut Her Drinking in Half with Sunnyside w/ Ada Avdic
06 Nov 2025
Contributed by Lukas
Today I’m talking with Ada Avdic — a full-time content creator, mom, and beauty expert who thought she didn’t really drink all that much. But on...
9 Ways to Enjoy the Holidays Without Losing Control
03 Nov 2025
Contributed by Lukas
The holidays can test even the strongest intentions — parties, family, travel, and constant pressure to drink or “let loose.” In this 10-Minute ...
How Parents Can Show Up When Alcohol Enters the Picture w/ Joanna Lilley
30 Oct 2025
Contributed by Lukas
Once you understand what drinking looks like through a young person’s eyes, the next question is… what can you actually do as a parent? These year...
Why Teens Really Start Drinking w/ Joanna Lilley
29 Oct 2025
Contributed by Lukas
For most young people, their first drink isn’t about getting drunk — it’s about feeling like they belong. When we see it through that lens, the ...
Could a Daily Pill Help You Drink Less? Let's Chat About Naltrexone
27 Oct 2025
Contributed by Lukas
Today I’m sharing something that more people should know about… but most still don’t. It’s called naltrexone — a prescription medication tha...
Behind the Zero Proof Boom w/ Sean Goldsmith
23 Oct 2025
Contributed by Lukas
Welcome back to Journey to the Sunnyside! If you listened to Part One, we talked about the cultural shift behind the rise of NA drinks. In this episod...
Why NA Drinks Are Winning the Culture War w/ Sean Goldsmith
22 Oct 2025
Contributed by Lukas
Hey everyone, welcome back to Journey to the Sunnyside. Today’s conversation is a fun one — because it’s not just about drinking less, it’s ab...
What You’re Feeling Isn’t Just a Hangover
20 Oct 2025
Contributed by Lukas
Light anxiety. Brain fog. Cravings. It’s not random — it’s your nervous system recalibrating after alcohol. In this episode, Mike breaks down ho...
The Wild Years, the Wake-Up, and Finding Balance w/ Martin Silva
16 Oct 2025
Contributed by Lukas
In this episode, Martin Silva returns for a conversation on how his relationship with alcohol and health has evolved over the years. Martin is a trans...
The Dark Side of ‘Healthy’: Why This Fitness Pro Walked Away from Extremes w/ Martin Silva
15 Oct 2025
Contributed by Lukas
Today I’m joined by Martin Silva — a transformation and performance coach with more than 20 years in the health and fitness world. He’s a former...
I Quit Drinking… and Found a New Problem
13 Oct 2025
Contributed by Lukas
When you cut back or quit drinking, it’s easy to assume everything will automatically fall into place—better energy, clearer sleep, sharper focus....
The Subconscious Solution: How Hypnotherapy Can Transform Your Habits w/ Ethan Reis
09 Oct 2025
Contributed by Lukas
You’ve probably heard that 95% of what we do is driven by the subconscious. So what happens when you learn how to work with it—on purpose? In this...
Using Alcohol for Pain Relief? Here’s What You Should Know
06 Oct 2025
Contributed by Lukas
If you’ve been reaching for a drink to take the edge off back pain, sore joints, or help you sleep through the night, you’re not alone. For many, ...
The Lie We Tell Ourselves About ‘Moderate’ Drinking w/ Molly Watts
02 Oct 2025
Contributed by Lukas
We love to tell ourselves stories about alcohol: I only drink wine, so it’s fine. I need a drink to relax. At least I’m not like them. For Molly W...
Is Naltrexone right for you? Learn all about Sunnyside Med w/ Nick Allen , CEO of Sunnyside
29 Sep 2025
Contributed by Lukas
Today I am sitting down with Nick Allen, CEO of Sunnyside, for an important conversation about a new direction in alcohol health. For years, medicatio...
The Five Pillars That Help You Drink Less w/ Erica Mallery
25 Sep 2025
Contributed by Lukas
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 ou...
The Subtle Signs It’s Time to Reevaluate Drinking w/ Erica Mallery
24 Sep 2025
Contributed by Lukas
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 ou...
4 Hidden Costs of Drinking Beyond the Hangover
22 Sep 2025
Contributed by Lukas
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 be...
What Is Somatic EMDR? How Trauma Gets Trapped in the Body w/ Sonal Kalra
18 Sep 2025
Contributed by Lukas
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 m...
Mindfulness for People Who Don’t Meditate w/ Sonal Kalra
17 Sep 2025
Contributed by Lukas
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 g...
Why 3 p.m. Makes Drinking Harder (And How to Fix It)
15 Sep 2025
Contributed by Lukas
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 ...
How High Performers Can Fuel Energy Without Burning Out w/ Rob Tracz
11 Sep 2025
Contributed by Lukas
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 ...
The Wake Up Call That Changed Everything for Rob Tracz
10 Sep 2025
Contributed by Lukas
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...
The Strong Myth, Men, and Alcohol
09 Sep 2025
Contributed by Lukas
Many men are taught that strength means staying quiet and handling stress alone. But silence often pushes stress toward drinking and distance at home....
Cortisol, Sleep, and Drinking Smarter in Midlife w/ Dr. Christine Boev
04 Sep 2025
Contributed by Lukas
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 dow...
After 35: Hormone Changes, Smarter Training, and HRT Basics w/ Dr. Christine Boev
03 Sep 2025
Contributed by Lukas
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...
4 Mindset Resets to Win the Next 30 Minutes
02 Sep 2025
Contributed by Lukas
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 reset...
The 5 Pillars of Crafting Mocktails w/ Lila Volkas
28 Aug 2025
Contributed by Lukas
In part two, I’m back with Lila Volkas — Certified Nutrition Consultant and co-creator of Mocktail School. She’s taught Fortune 500 companies ho...
Why Companies Are Replacing Happy Hour with Mocktails w/ Lila Volkas
27 Aug 2025
Contributed by Lukas
Lila Volkas, Certified Nutrition Consultant and co-creator of Mocktail School, is helping Fortune 500 companies swap beer taps for mocktail classes. A...
Why Boredom Makes You Want to Drink (And What to Do Instead)
25 Aug 2025
Contributed by Lukas
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 Fri...
Gut Health, Hormones & Everyday Energy w/ Karin Adoni
21 Aug 2025
Contributed by Lukas
In Part Two of my conversation with Karin Adoni, nutritionist and author, we dive into real-life strategies for supporting gut health and balancing ho...
From Eating Disorders to Empowered Nutrition w/ Karin Adoni
20 Aug 2025
Contributed by Lukas
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, Kar...
Feeling Stuck? Zoom Out to See Your Real Progress
18 Aug 2025
Contributed by Lukas
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 alw...
Chicken Soup for the Soul: Goals & Growth W/ Mark Victor Hansen
14 Aug 2025
Contributed by Lukas
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 b...
Chicken Soup for the Soul: Life Lessons & Mindful Change W/ Mark Victor Hansen
13 Aug 2025
Contributed by Lukas
I’m honored today to sit down with my friend Mark Victor Hansen, co-creator of Chicken Soup for the Soul and author of dozens of life-changing books...