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The Sober By Design Podcast

The Sober By Design Podcast

by Sober By Design

Self-Improvement Mental Health

Season 4

Episode 54 - 2025 Wrap Up

2025 was a year! In this episode I review my year. How did I live in my recovery. I tie in some of my main principles of recovery (community, service, fitness). I also dive into my thoughts on this past year with the Trump administration and where this all might be headed. Please like, rate, subscribe or comment.

Episode 53 - Rebecca Sarnicola

Episode 53: Finding Passion, Purpose, and Community with Rebecca Sarnicola of Full Circle Pilates In this episode of The Sober By Design, host Corey Hennings sits down with Rebecca Sarnicola (@fullcirclepilatesnj), owner of Full Circle Pilates in Sparta, NJ, for a powerful conversation about identity, resilience, and building community through movement. Rebecca shares her story of immigrating to the United States just at the age of 13 and entering 8th Grade, and how physical fitness quickly became both an outlet and a pathway to belonging. From early exposure to a wide range of fitness modalities, to her years in Boston navigating the world of marketing, Rebecca’s winding journey ultimately led her to discover her true passion: Pilates. Together, we explore how her personal history, family values, and belief in community have shaped both her life and her business. Rebecca’s dedication to helping others feel grounded, strong, and supported is unmistakable, and in this episode she offers a glimpse into where she hopes to take the Full Circle community in the years ahead. Authentic, warm, and deeply inspiring, Rebecca reminds us of what can happen when we follow what feels right and give ourselves permission to build the life—and community—we imagine.

Episode 52 - I Think My Wife Was Right (Politics and Change)

The Sober By Design Podcast In this solo episode, Corey reflects on the intersection of recovery and today’s political climate. From Trump’s latest rhetoric to the troubling realities of ICE deportations, family corruption, and the Supreme Court’s shadow docket, Corey shares his concern for the direction of the country. But he also offers a recovery-minded perspective: lasting change begins with each of us. Highlights: Reflections on Trump’s recent speech and the dangers of militarizing American cities. The exclusivity of the MAGA vision and its impact on equity in America. The hidden toll of ICE deportations and human disappearances. The Supreme Court’s shadow docket and Trump family corruption. A recovery principle applied to politics: we can’t force others to change, but we can each do our part to protect democracy and fight for housing, food, healthcare, and education for all. #SoberByDesign #RecoveryWisdom #PoliticsAndRecovery #MentalHealthMatters #DemocracyInAction #ChangeStartsWithUs #StayEngaged #PodcastLife

Episode 51 - "Social" Media

For 13 years, sobriety has taught me one simple truth: real change comes when we live it, not just talk about it. In this episode of The Sober By Design Podcast, I’m taking that lesson into a new space—my relationship with social media. Like many of us, I rely on these platforms to share my work and stay connected. But I also see the harm: rising rates of depression, endless screen time, and the erosion of real-world connection. So I’ve decided to step back. Not to disappear, but to model the change I want to see. Join me as I share my personal decision to set new boundaries with social media, highlight the latest data on mental health, crime, and screen-time, and explore what we gain when we reclaim our hours from the scroll. I’ll also offer practical ideas for how to fill the space that opens up—with connection, creativity, and community. Sobriety showed me how to take my life back one choice at a time. Maybe stepping back from social media can do the same for all of us.

Episode 50 - Robert Morgan

EPISODE 50! Can you believe it? Episode 50 of The Sober By Design Podcast is here—and we’re going big. This week, Corey Hennings sits down with Robert Morgan, a guy whose life once played out like an ‘80s boiler room movie—full of late nights, cocaine, alcohol, and enough lies to build a house of cards. But even through the chaos, Robert built a successful business… until it all caught up with him. In 2019, Robert finally surrendered and started living in truth. Today, he fills his life with honesty, recovery meetings, fitness, family, and a strong dedication to 12-step principles. His story is one of grit, redemption, and real transformation. You don’t want to miss this one. Plus, this week’s recs: Cooking in the Wild (Andrew Zimmern) The Pitt (TV show) The Lumineers (vibes for days) Hit that play button, share with a friend in recovery (or someone who needs to hear it), and thank you for riding with us to 50 episodes #SoberByDesign #RecoveryPodcast #Episode50 #RobertMorgan #RecoveryJourney #SoberLiving #12Steps #TheLumineers #CookingInTheWild #ThePitt #CoreyHennings

Episode 49 - Alexandra Talbot

This Week on The Sober By Design Podcast with Corey Hennings Get ready for a powerful and inspiring episode with this week’s guest, Alexandra Talbot—a true force in recovery and beyond. Alex is a Canadian, certified trainer and life coach, founder of Sober Active Canada, and a Natty National Level Body Builder. Oh, and did we mention she’s also a person in long-term recovery? Alex opens up about her early start with drugs and alcohol at a very young age, and how that path was shaped by deep trauma, including the absence of her father and early sexual abuse. Despite it all, she managed to build a solid career in government and stack up impressive credentials—all while hiding her substance issues. But as it often does, the truth caught up. At 250 lbs, unemployed, and a mom to a 10-year-old, Alex hit her bottom—and then rose up. Now 8 years into her recovery journey, she’s living life with purpose, using the tools of the 12 steps daily, and breaking the cycle in her own family. Alex doesn’t just talk the talk—she lives recovery, dives deep into program literature, and helps others find their way out. This conversation is real, raw, funny, and seriously motivating. Tune in and get inspired by Alexandra’s story—you won’t want to miss this one.

Season 3

Episode 48 - Remix

In Episode 48 of The Sober By Design Podcast, host Corey Hennings takes a moment to reflect on the evolution of the show and where it’s headed next. From the very beginning, Sober By Design has focused on life beyond recovery—embracing change, seeking adventure, and striving for self-improvement. Now, Corey is considering broadening the conversation even further. While recovery will always be a foundational part of the podcast, the next phase will explore new topics centered on personal growth, resilience, and becoming the best version of ourselves—whether or not addiction and recovery are part of the journey. This shift aligns with the podcast’s core mission: proving that life after transformation isn’t just about staying sober, but about thriving in all aspects of life. Tune in as Corey shares his thoughts on what’s next for Sober By Design and why this change feels like the natural next step in the show’s evolution.

Episode 47 - Recovery Tools - Planning

Topic: The Power of Planning in Recovery In this episode of The Sober By Design podcast, Corey Hennings shares how planning has been a critical tool in his personal recovery journey. He walks listeners through the progression of his planning process, from focusing on small, daily goals to eventually planning on a yearly scale. 24-Hour Planning in Early SobrietyCorey reflects on how, in the early days of sobriety, focusing on just one day at a time helped him stay grounded. This approach minimized overwhelm and kept him focused on the immediate tasks that supported his recovery. Weekly Planning FrameworkOnce he gained more stability, Corey transitioned into weekly planning. Big Priorities: Focus on the most important tasks that align with long-term goals (e.g., work, recovery meetings, self-care). Minor Priorities: Address smaller but still necessary tasks that support the bigger goals. Follow-up: Corey's weekly planning involves reviewing and ensuring nothing gets missed, and adjusting as necessary. Habit TrackingHabit tracking has been an essential tool for him to ensure positive behaviors stick and old, harmful habits don’t creep back in. Yearly Planning Corey compares his yearly planning process to typical New Year's resolutions, but with a more grounded and intentional approach. Instead of vague or overly ambitious resolutions, he focuses on setting actionable, measurable goals for the year. Planning the year gives him a clear sense of direction, aligning both his personal and professional objectives with his recovery goals. Resources Mentioned: Hard Cover Planner: https://www.amazon.com/Schedule-Notebook-Planning-Calendars-Organizers/ Soft Cover Planner: https://www.amazon.com/Schedule-Notebook-Planning-Calendars-Organizers/ Media: Book: Divine Audacity Podcast: Telepathy Tapes Music: Goose "Give It Time" TV: In The Dark TV: White Collar

Episode 46 - Chris Shatek

The Sober By Design Podcast, Episode 46 In this deeply moving episode, Corey Hennings sits down with Chris Shatek, who shares his story of resilience, self-discovery, and transformation after years of personal and professional challenges. About Chris's Story: Minnesota Roots: Chris reflects on his unique upbringing, including growing up in a space above a bar. Profound Loss: He opens up about the tragic loss of both parents within just 41 days of each other, a pivotal moment in his life. Early Addictions: Chris discusses his struggles with gambling addiction, which foreshadowed the challenges he later faced with alcohol. Life in the Spotlight and Beyond: Morning Radio Career: Chris achieved success as a morning radio DJ in some of the nation’s biggest markets but battled with alcohol as a coping mechanism during this time. Turning Point: He shares his incredible recovery journey, fueled by a blend of personal techniques and a transformative mindset. Life Today: Now a life and recovery coach, Chris dedicates his time to helping others chart their own path to freedom and fulfillment. Recommendations from Chris: Books: Alcohol Lied to Me by Craig Beck, a resource that resonated with his recovery journey. TV Shows:Jersey Shore Love is Blind Where to Find Chris: Instagram: @coachbychris Visit his Instagram to learn more about his coaching services and connect for guidance on recovery and personal growth. This episode is an honest and uplifting exploration of overcoming adversity, finding purpose, and giving back to others. It’s a must-listen for anyone navigating challenges or supporting someone on the road to recovery!

Episode 45 - Daryl Dittmer

In this powerful episode, host Corey Hennings sits down with special guest Daryl Dittmer to explore his remarkable journey of resilience and recovery. About Daryl's Story: Upbringing in Michigan: Daryl shares how his early life instilled values of hard work and discipline. Turning Point at 13: He candidly discusses how discovering alcohol and drugs at a young age led to a turbulent six years of substance use disorder. Family Intervention: At 19, with the support of his family, Daryl entered rehab, marking the beginning of a new chapter in his life. Life After Recovery: Daryl transitioned from addiction to a thriving career in sales and the corporate world. He’s now an established author, motivational speaker, and advocate, spreading a message of hope and transformation. Insights from His Book: Daryl’s book, When I Stop Fighting, offers raw, real-world stories and practical lessons to help readers reframe their lives and find strength in vulnerability. Recommendations from Daryl: Life-Changing Read: The Ten Commandments by Emmet Fox, a book that profoundly influenced his mindset and recovery journey. Entertainment Picks:TV Series: Shogun Music: Colton Wall Where to Find Daryl: Instagram: @whenistopfighting Website: www.daryldittmer.com This episode is packed with inspiration, actionable wisdom, and resources to support anyone on their journey to a better, sober life. Don’t miss it!

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