A 30-Day Nutrition-Led ProgramQuiet cravings, reclaim your energy, and feel like yourself again
A nutrition-led program for grey area drinkers where you learn skills to steady your body, soften the cravings, and build a kinder, more energized everyday. At your own pace.
Transform your relationship with alcohol
✿ ENROLL NOW ✿
Transform your relationship with alcohol ✿ ENROLL NOW ✿
IS THIS YOU?You want to quit or cut back on drinking, but you keep getting stuck on this one thing…
→ You've cut back before, but before you know it, you’re reaching for something to take the edge off again or gaslighting yourself with thoughts like “is it really THAT bad?!” and “just one drink won’t hurt”
→ You eat "fine," yet you feel depleted — like your body is running on fumes and willpower.
→ The cravings hit hardest when you're stressed, tired, in social situations or finally have a quiet minute to yourself.
→ You're worn out by all-or-nothing or “moderation” rules that leave you feeling like you've already failed as soon as you pour that first glass.
→ You know "drink more water, exercise and ‘eat better’" isn't the whole answer — but no one's shown you what actually helps and discipline feels like a losing game
IT’S TIME FOR A CHANGEYou deserve to feel nourished, steady, and fully like yourself.
⚘ Steady your blood sugar and energy so the late-afternoon craving loses its grip.
⚘ Learn which foods genuinely support your mood, sleep, and cravings — no deprivation required.
⚘ Trade shame and all-or-nothing thinking for self-compassion that actually sticks.
⚘ Build simple, repeatable habits that fit your real life — so this lasts well past day 30.
IMAGINE IF YOU COULD✿
Wake up clear-headed
Mornings without the fog or the low-grade regret — just a calm, clear start that's yours again. No more shame spirals or hangxiety.
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Feel steady all day
Energy that doesn't crash, and cravings that no longer run the show — because your body, mind, nervous system and spirit finally has what it needs to face life’s joys AND challenges — without alcohol.
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Trust yourself again
Make choices around food and alcohol from a place of care instead of control — and believe you can keep them. Discipline becomes a form of devotion to yourself instead of punishment.
INTRODUCINGSOBER & NOURISHED
SOBER & NOURISHED
A transformative, nutrition-led program designed to help you overcome the cravings, crashes, and all-or-nothing cycles that keep you stuck — and replace them with steady energy, real nourishment, and a kinder relationship with yourself.
The course includes:
4 Transformative modules
Four guided modules that walk you through 30 days of nourishment, one steady step at a time.
Workbooks & Toolkits
Reflection workbooks, craving toolkits, and reference guides you'll return to long after day 30.
Group support
Fully self-paced today — with bi-weekly group calls rolling out as our community grows.Coming soon
You'll get lifetime access to this:
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Module 1: The Roadmap
The first seven days are where everything begins. You'll meet your own change talk, which help you move from "I want to stop" into "I have already started" into sustained commitment to reaching your goals. By Day 7, you'll have your own Roadmap: a one-page guide written in your words, that you'll come back to for the rest of the 30 days.
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Module 2: Noticing the Why
The next seven days are where the inquiry begins. You'll gently explore what alcohol has been doing for you, the cultural story you absorbed about women and alcohol, and the underlying needs alcohol has been substituting for. By Day 14, you'll have a clearer understanding of your own why — not as a problem to solve, but as information to work with as you keep building.
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Module 3: Replenish
The next seven days are where your body's repair begins. You'll learn what alcohol depleted in your system and what nourishment can do to restore it — from micronutrient repletion to gut and liver support, hormone considerations, and the biochemistry behind sugar cravings. By Day 21, you'll have a deeper understanding of your body and the foods that support it, alongside the daily practices you've been building.
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Module 4: Your Path Forward
The final seven days are where it all comes together. You'll take inventory of your wins, map your personal early warning system, and decide what to keep, what to release, and what to carry forward. By Day 30, you'll have written your own Declaration: a closing personal document that becomes a compass for the seasons ahead.
Meet your mentorHi, I'm Lindsay!
Lindsay Sparks, RDN, LD, CIEC · SHE Recovers Professional
I'm a registered dietitian, certified intuitive eating counselor, and SHE Recovers Professional. I built Sober & Nourished because I know what it feels like to be stuck in the “grey area” — worn down by willpower, constant negotiating with your alcohol intake, and all-or-nothing rules.
As your nutrition & sobriety mentor, I'll show you how food can steady your body and soften alcohol cravings, in a way that's warm, science-backed, and refreshingly free of shame.
This program is nutrition mentorship — not addiction treatment, therapy, or counseling. If something falls outside my scope, I'll always point you toward the right support. You're not navigating without a map anymore.
By the end of this program, you will have:
✓ A clear, personal nourishment plan that quiets cravings and steadies your energy.
✓ Practical tools to meet stress and shame without falling back into all-or-nothing.
✓ Lasting habits — and the self-trust — to keep going long after day 30.
This program is for YOU, if you want:
To change your relationship with alcohol from a place of nourishment — not punishment.
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A self-paced path you can follow on your own schedule, with support as it grows.
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Real, science-backed nutrition guidance from a registered dietitian who gets it.
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YOUR INVESTMENT:
FOUNDING MEMBER PRICE:$147
$297 value
✓ All 4 modules — lifetime access
✓ Workbooks, craving toolkits & reference guides
✓ Private community group with bi-weekly group calls as they launch
Asking yourself these questions?
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Not at all. Sober & Nourished is built for the "grey area" — anyone who wants to change their relationship with alcohol, wherever they are on that path. There's no label you need to claim first. This is a challenge to abstain from alcohol for 30 days, but it is not considered a “failure” if you slip—”a slip does not make a fall!”
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No. This is nutrition & sober curious mentorship — not addiction treatment, therapy, or counseling. It works wonderfully alongside other support. If you're in crisis or want clinical help, please reach the 988 Suicide & Crisis Lifeline or the SAMHSA National Helpline at 1-800-662-HELP (4357), free and confidential, 24/7.
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Yes. Everything is built around simple, doable meals and small swaps. No elaborate recipes or hard-to-find ingredients required. -
It's designed to fit a real, busy life — short lessons and bite-sized actions you can fold into your day. Because it's self-paced, you set the rhythm. Modules unlock each week as you progress, so you can always come back to previous modules if life gets hectic.
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There's no falling off here. We trade all-or-nothing for self-compassion, so a hard day is just information — not a reason to quit. You can revisit any module, anytime.
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No special products, powders, or supplements. Just real food and gentle, evidence-based guidance from a registered dietitian. However, I do discuss supplementation in the program—when they may be needed + how to go about considering if supplementation is right for you—and provide access to my dispensary for discounted, high-quality, third party tested supplements.
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Lifetime access to all four modules and every resource — so you can return whenever you need to find your footing again.
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When you're ready to go deeper with food freedom, Sober & Nourished flows naturally into the Re-Ignite Method — my 12-week intuitive eating program. More on that once you're inside! And after 30 days, you will continue to have access to future group meetings as our community grows, for continued support around your alcohol-free or sober curious lifestyle.
Ready for a change?
Your next 30 days could feel completely different.
You don't have to white-knuckle your way to feeling better. Nourish your body, soften the cravings, and find steady, energized ground — one doable step at a time. You're don’t have to navigate without a map anymore.
Still have questions? Let’s chat!
I want to ensure this is a good fit for you. Please feel free to reach out with any questions by emailing me below.
Sober & Nourished is a sobriety and nutrition mentorship and is not a substitute for medical care, therapy, or addiction treatment. If you or someone you love needs support, please reach out:
988 Suicide & Crisis Lifeline — call or text 988 · SAMHSA National Helpline — 1-800-662-HELP (4357), free and confidential, 24/7.
Sober & Nourished provides nutrition education and mentorship for adult women who identify as "grey-area drinkers" and are not physically dependent on alcohol or at risk of alcohol withdrawal. This program does not diagnose, treat, or cure any medical or mental health condition, and it is not a substitute for medical detoxification, addiction treatment, or individualized care from a licensed provider. If you are unsure whether you may be at risk for alcohol withdrawal, please review the NIAAA's guidance on alcohol use disorder and consult a qualified healthcare provider before changing your drinking.