The Sober Butterfly Podcast
The Sober Butterfly – A fun, unfiltered podcast for sober & sober-curious women! 🦋✨
Hosted by Nadine Mulvina, NYC-based content creator and sober travel expert, this podcast explores sober dating, alcohol-free living, harm reduction, addiction recovery, and mental health—with humor and honesty.
Expect real talk on:
✔️ Navigating sober dating & relationships
✔️ Thriving socially without alcohol
✔️ Sober travel & alcohol-free experiences
✔️ Harm reduction & recovery stories
✔️ Non-alcoholic drinks & sober events
Whether you're sober, sober-curious, or rethinking alcohol, The Sober Butterfly is here to inspire you. Subscribe now and join the sober revolution!
The Sober Butterfly Podcast
Transformative Wellness: How Quitting Alcohol Helped Ash Meredith Heal Her Body, Quiet Food Noise, and Build Sustainable Habits
In this powerful episode of The Sober Butterfly, host Nadine Mulvina sits down with Ash Meredith, an Australian mum, fitness creator, and wellness influencer whose life has radically transformed since quitting alcohol. Ash opens up about her struggles with body image, disordered eating, food noise, emotional drinking, and the constant pressure to “look healthy” while feeling anything but.
Ash shares how alcohol quietly affected her digestion, metabolism, mental health, sleep, self-talk, and relationship with food—and how removing it helped her finally feel connected to her body in a healthy, nourishing way. Her journey offers an honest look at what sustainable wellness really means, far beyond diets or trends.
Listeners will learn:
✨ How alcohol impacts food cravings, stress, bloating, and body composition
✨ What “food noise” actually is & how to quiet it
✨ Simple, science-backed health habits for more energy
✨ The morning routine that changed Ash’s life
✨ Why nourishing breakfasts matter for hormone balance
✨ Tips for better digestion, sleep, and mindful eating
✨ How sobriety can unlock true self-optimization
✨ Practical ideas for navigating social drinking pressure
✨ How to build wellness habits that last (even as a busy mum)
Whether you're sober-curious, working on your wellness, or trying to heal your relationship with food and body image, Ash’s story is empowering, relatable, and full of actionable nuggets you can start using today.
Connect with Ash on Instagram @ashmeredith11 https://www.instagram.com/ashmeredith11/
Connect with Nadine on Instagram @the.soberbutterfly https://www.instagram.com/the.soberbutterfly/?hl=en
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Please note that this episode may contain paid endorsements and advertisements for products and services. Individuals on the show may have a direct or indirect financial interest in products or services refereed to in this episode.
Hello, butterflies. Welcome back to The Sober Butterfly, the podcast that reminds you that you don't need alcohol to live a big, beautiful, abundant life. I'm your host, Nadine, and today's episode is all about transformation. The quiet, internal kind that no one sees until suddenly everything makes sense. My guest, Ash Meredith, spent years feeling trapped in her own head. Food, noise, body obsession, diet cycles the pressure to look a certain way, especially growing up in Australia's drinking culture, beach culture, and of course, alcohol was always there to tightening the grip. But the moment Ash quit drinking, everything shifted, not just her body. Her mind, her routines, her habits, her confidence, her relationship with food, her energy as a mother, her entire self-concept. And today on the sober butterfly, she's opening up about it, all the real struggles, the wake up calls, the science backed habits that changed her life, and the wellness tips. She now teaches to thousands of women online and butterflies, we are so lucky to have Ash. This is her first podcast interview, so we have an exclusive over here. This conversation is honest, uplifting, and packed with practical tools that you can start using today. Let's get into it.
Nadine Mulvina:Let's welcome Ash to the Sober Butterfly. Hi Ash.
Ash Meredith:Hi.
Nadine Mulvina:you for being here
Ash Meredith:Thank you so much for having me. I'm so excited.
Nadine Mulvina:I'm so excited to have you and Ash. People can detect a little accent there. Can you just share with people at home where you're
Ash Meredith:Yeah.
Nadine Mulvina:or where you're based?
Ash Meredith:Yeah. I'm from Australia based on the Sunshine Coast, so it is up north. Very sunny and beautiful here. If you've never been,
Nadine Mulvina:I see it in your,
Ash Meredith:yeah.
Nadine Mulvina:on Instagram. I'm just like, wherever you are is paradise. It looks like paradise I'm living vicariously through you in many ways. You're not watching this from home, jazz is. I'm sorry. I have to tell people, you are knockout gorgeous, right? And I don't mean to objectify you or embarrass you. I'm so sorry. But I have to say, you're just stunning. that was the first thing I said guys, when she joined the call, I was just like, oh wow. Like I knew from online, but like it's even, it's even more stunning on this call guys. You cannot imagine. Okay, I'm gonna stop gushing, Let's stick to the script here. I would love to learn from you, Ash, tell us about, your journey growing up. Were you always really connected to wellness and
Ash Meredith:No.
Nadine Mulvina:or was that something that came with
Ash Meredith:Yeah, it's, I mean, I really got into wellness later on in life. I would say, growing up I probably had a very similar, teenage girl experience that a lot of us had where. Quite young, I was very body conscious. I was always trying to diet. And that really stuck with me through my twenties. But I was in a really bad cycle. I would restrict food and then I would end up binging. And this went on for, you know, 15 years of my life, probably since the age of 14. It was something I was always really conscious of and just felt like I was just in this constant battle. I started to really get into exercise in my early twenties, and I just found that a really good outlet. It's something that I'd never really done growing up. And so it became a real passion for me, and then really got into wellness in my late twenties. You know, I went through the whole, you know, you're in your twenties, you're single, you're going out, drinking all the time, not taking care of yourself. And then I'd always sort of had, I guess, you know, long-term boyfriends. In my twenties as well, and it wasn't until I went through a period of being single where I realized what I actually enjoyed. And what I wanted to do, and I really started to focus on my diet and wellness. Mostly I was interested in it so much because I wanted to, I guess, cure the, I, yeah, you would call it disordered eating that I had been through for so long in my life. And so I was reading all of the books. I was, you know, listening to all the self-help, doing all of the things, and that's where it really started, and it's just grown from there.
Nadine Mulvina:Thank you for sharing that, and I relate very much to parts of your story that you shared, the disordered eating. I also will throw in, I had. dysmorphia. I didn't feel very connected to my, my
Ash Meredith:Mm-hmm.
Nadine Mulvina:and no matter what my weight would like, yo-yo, whether I was like on the thinner end because I was so obsessed with the number, the scale presentation, I didn't care to the extent that I put my body in these really unhealthy positions just to like, chase this number or
Ash Meredith:Yes.
Nadine Mulvina:yeah, the size and. Ultimately what ended up happening is I still couldn't connect the idea that I was because I wasn't healthy. Like I didn't see myself as beautiful, even though I was like achieving whatever ideal
Ash Meredith:Yeah.
Nadine Mulvina:I was
Ash Meredith:Mm-hmm.
Nadine Mulvina:So it was it that like psychological piece I think is hard to rewire or rec circuit. So I loved hearing from you that you did the work, you were reading literature and you were trying to kind of like excavate, like what is going on. So from your experiences, I guess like my question for you is like how do people start to break that cycle and understand how important it is to really prioritize their health over maybe just. A physical
Ash Meredith:Yeah.
Nadine Mulvina:size or like whatever that arbitrary number is for them.
Ash Meredith:Well, I think about times, in my life where I have felt the most confident, and it's never been. When I've, had the lowest number on the scale, even though in your mind you think it is at the time, it's actually the times where I've stuck to the habits that I wanted to stick to, or, it's never been the time where anyone would say I looked the best, but I felt the best. And it's funny that we don't, we don't often think about that. We think, oh, when I look a certain way or when I'm a certain size, then I'll be happy. But. You get to that point and it's not the case at all. And the true happiness comes from looking after yourself, from within. And when you start to focus on what makes you feel good rather than what makes you look good, I feel like the physical transformation just naturally happens and you get that glow of about you and instead of just focusing on calories in, calories out, or, you know what a lot of people say, it's. Okay. I am gonna focus on eating foods that nourish my body, that make me feel good, so that I do have energy to do the things I wanna do. And I just feel like that, that natural glow, it just happens when you take care of yourself.
Nadine Mulvina:When you mentioned the most beautiful you felt or the healthiest you felt is not based off of, external validation, other people telling you how you feel, but like how you intrinsically felt inside because were taking care of
Ash Meredith:Yeah.
Nadine Mulvina:and prioritizing your health. I love that. would be curious to learn from you. So like in your later twenties you sort of went through this
Ash Meredith:Mm-hmm.
Nadine Mulvina:You decided to prioritize
Ash Meredith:Yes.
Nadine Mulvina:And you went on that
Ash Meredith:Mm-hmm.
Nadine Mulvina:where you had time and you were singledom to like figure that part out. And I, I love that you went through that because in relationships, sometimes we can lose ourselves or default to just like what the other partner wants in that partnership. So it's nice to sometimes have that like space to figure yourself
Ash Meredith:Mm-hmm.
Nadine Mulvina:At what point though, in your journey did you realize that alcohol no longer served or wasn't serving
Ash Meredith:Yeah.
Nadine Mulvina:what you were actually working
Ash Meredith:Yeah, well my relationship with alcohol had changed quite a bit over the years. In my twenties, I never was a drinker during the week. It was only ever with friends on a weekend if we were going out. But again, when I did drink, I would go over the top. And, I'd always be the last one standing. When I got into my wellness journey, which was later in my twenties, it shifted where I wasn't going out and partying anymore or doing those things, but I would, have wine with dinner or, you know, it felt much more grown up to me. Back then, you know, I thought I'm being an adult now. I'm just, I'm having a couple of wines with dinner and I'm taking care of myself. And back then I was thinking, I'm doing so much better now. But then very quickly, it, it started to progress into, almost needing that wine to wind down. And I was a red wine drinker. That was like my drink of choice.
Nadine Mulvina:Same.
Ash Meredith:and yes, and I could not. Yeah, it did. It felt sophisticated, going to wineries and all of that. I never saw it as a problem back then, but it wasn't until really after I had my son, which he's three now. So that was three years ago, during postpartum, I was at home all the time, and then when I did start working, which was a year later, it was working from home for my husband's company. And there were some days where I would only speak to my husband, his business partner, and my son who couldn't talk at the time. And so it became a very isolating time for me
Nadine Mulvina:right. Yeah.
Ash Meredith:and I really, I think I started to rely on wine at the end of the day to switch off from the day. And it started to really creep into my daily life. And so it got to a point, again, I would never have more than say, two wines a night, maybe three or four on a weekend, but it got to a point where I was almost looking. For an excuse to have a bad day, to have an excuse, to have a wine, if you know the feeling like
Nadine Mulvina:Yeah,
Ash Meredith:something will happen and you're just like, oh, well, I've had a bad day, so I may as well have one. And I was looking for those reasons. And it started to just get to a point where I, I knew it wasn't good for me and I knew it was, you know, ruining my sleep. And it also for me, tied hand in hand with. The eating, because when I was drinking, my diet would go out the window. I would restrict the day, and then I would drink wine and I would end up binge eating, going to sleep, feeling really full, really bad about myself, waking up the next morning thinking why did I do that? And then just the whole cycle continuing. So it became quite a toxic relationship.
Nadine Mulvina:I've definitely been there. And then even restricting myself because of shame I felt from overeating the night
Ash Meredith:Yes.
Nadine Mulvina:because I was a binge drinker and binge
Ash Meredith:Mm-hmm.
Nadine Mulvina:like the two coincided. I also struggled with like drunk auryxia, so like not. Basically eating is more so in my early twenties, but not eating so that I could basically feel the impact of alcohol
Ash Meredith:Mm-hmm.
Nadine Mulvina:and also feel skinny while I was, getting drunker faster. That was like my two priorities at the time. so like that cycle is really toxic, obviously, but like hard to break at times as well. And it's really easy to like slide. It's like that's the insidious nature of any like
Ash Meredith:Mm-hmm.
Nadine Mulvina:at first. It feels like it's not
Ash Meredith:Mm-hmm.
Nadine Mulvina:And then to your point, we start to trick ourselves into believing that we are deserving of said substance or that Yeah. It's like, oh, it's not me, it's out of my
Ash Meredith:Mm-hmm.
Nadine Mulvina:And then those are the lies that we tell ourselves and and feed
Ash Meredith:Yes.
Nadine Mulvina:really quickly can spiral from
Ash Meredith:Yeah.
Nadine Mulvina:So I love that you've reached a point where you were like, I can recognize this and so I'm gonna make another choice because. many people, myself included, not make that choice. I went even
Ash Meredith:Hmm.
Nadine Mulvina:the rabbit Yeah. But many stories from many different days. I would love to circle back, back to you what sorts of transformation or what sorts of impact did you. Feel from making that choice to cut alcohol from your life? And was it difficult to transition because I
Ash Meredith:Hmm.
Nadine Mulvina:can feel so ingrained into our daily schedule, like so, yeah. What was that process like
Ash Meredith:Yeah, well actually I had, so after I had made the decision, okay, I'm, I'm done with drinking. It was, it wasn't until maybe a couple of years later that I made the final decision that was like, okay, enough's enough. I'm never drinking again before I'd.
Nadine Mulvina:Gotcha.
Ash Meredith:would get to a point and I would say, okay, maybe I just need to do a few months, or six months and just commit to six months. And every time I would do that, I might manage to get through say, 30 days or something like that, and I'd have an event. And then I realized very quickly that the habit comes back so fast, you think I'll just, have one on an occasion and then all of a sudden it's a Wednesday at 5:00 PM and you're pouring wine again. And it's like, how did I get here so quickly?
Nadine Mulvina:Quickly.
Ash Meredith:it was actually not until it was this year. At the start of the year, my husband and I and our son, we'd gone away for Easter and I was on a holiday and I'd just gotten to that point by the end of the holiday where, I just felt so tired and exhausted. I could not wait to get home and get back into routine. We had been drinking every single night hadn't exercised at all. I'd been binge eating the whole time and. I thought, I would love to know what it feels like to go on a holiday and not have this feeling like, could I just holiday an unlimited amount of time because I feel great, and what would that be like? And it was that weekend that it actually popped up on my phone that someone was doing like a call out for, women in your thirties. Are you reflecting on your relationship with alcohol kind of thing?
Nadine Mulvina:Yes.
Ash Meredith:And
Nadine Mulvina:Serendipitous. It was a
Ash Meredith:And it was a
Nadine Mulvina:universe.
Ash Meredith:And it was a bootcamp and it was being run by a guy called Jordan, who I, still talk to now he's a mentor of mine. And when I joined that bootcamp, I, I remember at the start thinking, oh, maybe I. Don't need to be here. I'm not as far into drinking as, some of the other women, but I realized very quickly that I was a lot further than I thought I was. And
Nadine Mulvina:Mm.
Ash Meredith:the community really helped because for the first time I actually realized that no, this isn't something that I want to ever do again. And yeah, that's how it all happened for me. And I still talk to Jordan weekly.
Nadine Mulvina:That's so beautiful. Yeah, I would call that like a divine sign, like it's almost like a divine
Ash Meredith:Yes,
Nadine Mulvina:because. think with like what it sounds like to me is like more that gray area drinking where it's like, are you sick enough to be sick enough? Like a
Ash Meredith:yes.
Nadine Mulvina:people, sometimes if it's not extreme, it just doesn't feel as urgent, so it's like, I'm so glad that you. somehow, found that in a period or space of time where you were sick of just doing it. Like that's how I felt towards the end of my drinking as well. Like, I didn't quite want to give it
Ash Meredith:Mm-hmm.
Nadine Mulvina:but I was also kind of like, I don't feel good. This doesn't
Ash Meredith:Mm-hmm.
Nadine Mulvina:I'm now in my thirties. The, the bounce back is even
Ash Meredith:Yeah.
Nadine Mulvina:And also. I just didn't even like the feeling to your point, I take lots of trips and like when I go, would go on these trips and go on these like benders or like binge drinking
Ash Meredith:Mm-hmm.
Nadine Mulvina:or consecutive days, I would come back from my vacation feeling like I needed another
Ash Meredith:Mm-hmm.
Nadine Mulvina:Just like completely bent outta
Ash Meredith:Yes.
Nadine Mulvina:and so
Ash Meredith:Yeah. You need
Nadine Mulvina:very relatable.
Ash Meredith:vacation from the vacation.
Nadine Mulvina:Yeah, I'm
Ash Meredith:Yeah.
Nadine Mulvina:I need to like take a break
Ash Meredith:Yeah,
Nadine Mulvina:Like I need to sleep
Ash Meredith:exactly.
Nadine Mulvina:That's not
Ash Meredith:Yeah.
Nadine Mulvina:and I don't know why. I thought that was fun.
Ash Meredith:Yeah.
Nadine Mulvina:So I love that it just sounds like everything happened at the perfect time for you to like realize that like, this is worth exploring at
Ash Meredith:because I think a lot of the time we think, and especially in Australia, there's such a big drinking culture here. It's really considered.
Nadine Mulvina:Aussie's love to drink. I'm sorry to cut you off. I, I, every Aussie I've met loves to
Ash Meredith:Yes,
Nadine Mulvina:a good
Ash Meredith:yes.
Nadine Mulvina:just say it
Ash Meredith:It's
Nadine Mulvina:I'll just put it that way.
Ash Meredith:just so ingrained in our society here that yeah, you are, seem like, you seem really odd if you don't drink. And so, even with friends and family. Because they would see how much I would drink, and I would often talk about, I'm, I would show up to an event and I'm not drinking this time. And it'd sort of make me feel a little bit silly about it. Like, oh, why, but I think if you're doing something that you feel like you don't wanna do yet you continue to do it despite wanting to stop, then it's an issue. It doesn't matter how little or how much it is.
Nadine Mulvina:Because why would you just not
Ash Meredith:Yeah, exactly.
Nadine Mulvina:If it doesn't make sense for your
Ash Meredith:Mm-hmm.
Nadine Mulvina:Blindly following the herd
Ash Meredith:Yeah.
Nadine Mulvina:and not questioning like, why maybe I should just do this for myself because it makes sense. yeah, alcohol specifically, I think amongst like. All of the different drugs because I do think alcohol
Ash Meredith:Mm-hmm.
Nadine Mulvina:I think it's the most insidious or dangerous because it is so normalized in society that you are ostracized or you are isolated if you don't partake in this elixir of life, which is really draining the life out of you
Ash Meredith:Yeah.
Nadine Mulvina:So many people I think are just drinking mindlessly or they feel the pressure to drink simply because they don't realize that they can make another choice for themselves. And I think partly representation is a, a factor in that. Like if you don't know other people. Like you who are, leading, shepherding, this different route for people, then you don't even know. You don't even realize, like, I didn't think before getting sober. Like I knew I had an issue. I knew something had to give. thought the issue was just the quantity. I was like, I just
Ash Meredith:Yeah. Mm-hmm.
Nadine Mulvina:I didn't even factor in that. Like you could just not drink
Ash Meredith:Yes.
Nadine Mulvina:because no one that I knew at that time
Ash Meredith:Yeah. Yeah. And it's actually so much easier I find to just not drink at all rather than to try and moderate, like when I made the decision to stop, it felt like it was just a thousand times easier than the other times I had tried to, adjust at events. It was like it, all of the decision fatigue was gone. And I didn't have to think about it anymore.
Nadine Mulvina:Yeah, I, I, I agree with
Ash Meredith:Mm-hmm.
Nadine Mulvina:just think the way it works, whether you have a drinking problem or
Ash Meredith:Mm-hmm.
Nadine Mulvina:once you take that first sip, it, it leads to the potential that you're gonna drink more
Ash Meredith:Yes.
Nadine Mulvina:anticipate, because other people now are encouraging you to drink, or maybe now you feel socially anxious or like once it hits your bloodstream, it's
Ash Meredith:Mm-hmm.
Nadine Mulvina:literally the, the course of the evening. So I agree. Like I just think it's easier.
Ash Meredith:Yeah.
Nadine Mulvina:abstain altogether. Once you make a choice for yourself, like go fully in.
Ash Meredith:Yeah.
Nadine Mulvina:So regards to, okay, you made that
Ash Meredith:Mm-hmm.
Nadine Mulvina:this year. Talk to us about some of the benefits, if
Ash Meredith:Yeah.
Nadine Mulvina:that you've experienced.
Ash Meredith:Well, I feel like, my life has changed significantly in that time, in such a short time. It feels, but I mean, physically I noticed. The differences almost immediately after about a month, my whole face had changed. My skin was glowing, I had energy again. It felt like I, it was like this fog had lifted where I had so much more mental space to focus on other things, because not only when I, you know, when I stopped drinking, it was like. I, I also got rid of the food noise basically at the same time, so you can imagine how much more time that had for me. Yeah, more free time I had in my life. There was a lot, you know, that went around getting rid of the food noise as well. It wasn't just the alcohol. At the same time I really had to stop dieting for one stop trying to restrict calories. And reintroduce carbs back in. So a lot of things happened at the same time. That really, helped shape, what happened after that, physically and mentally. But yeah, I can't even explain how different my life is in so many ways.
Nadine Mulvina:I mean, you did, you, you told us like, I, I, that's beautiful. That is beautiful to hear. Was it easy for you once you made that decision to quit drinking, to stick to it? Because some people
Ash Meredith:Hmm.
Nadine Mulvina:find it easy, others
Ash Meredith:Hmm.
Nadine Mulvina:Like it was a
Ash Meredith:Yeah.
Nadine Mulvina:them. So what was your experience aside, because you mentioned some of like the that you would receive publicly or in the early, maybe earlier
Ash Meredith:Mm-hmm.
Nadine Mulvina:So any other like drawbacks or like any other difficulties for you in that
Ash Meredith:Mm-hmm.
Nadine Mulvina:'cause I think this is really
Ash Meredith:Yes.
Nadine Mulvina:Like, I've been sober for four
Ash Meredith:Mm-hmm.
Nadine Mulvina:and while I remember it, like I feel like it's always really refreshing to hear. What the journey is like as people are like through
Ash Meredith:Definitely.
Nadine Mulvina:my first year of sobriety was like up and
Ash Meredith:Mm-hmm.
Nadine Mulvina:up and down there were like amazing highs. And then there were days where
Ash Meredith:Yeah. Mm-hmm.
Nadine Mulvina:but our drinking patterns were different. Like I was definitely more in the, in the
Ash Meredith:Yeah. Yeah.
Nadine Mulvina:But at the same time, like it felt like I was mourning alcohol,
Ash Meredith:Mm.
Nadine Mulvina:a
Ash Meredith:Mm-hmm.
Nadine Mulvina:to grow into something
Ash Meredith:Yes. You definitely agree. I, I found at the start one of the main things I was a little worried about that was, my husband and I, it almost became a way that we were connecting, on the weekends or in the evenings was having a drink together also, I thought at the time. And so I was really worried that when I stopped drinking, we wouldn't be able to find that connection. But I started to really think about it even in the times leading up to when I decided to finally quit. And I realized that even as we were sitting there connecting and having a drink, like we were both sitting on, on the couch on our phones anyway, and it actually wasn't the way that I played it back in my head at all. And.
Nadine Mulvina:you romanticize
Ash Meredith:Yeah, you romanticize it, and it's not until you actually take a step back and think, oh, hold on. Like, how did I actually feel at that time? You really do start to, even thinking about times where I'd go out to dinner with my friends, I would romanticize having that glass of wine and think, how could I go and socialize and not have one? But you know, I, I. I realized, I guess because I was so on and off with it, that the times that I would have a drink I would be thinking about food the whole time. Or I'd be thinking about, am I drinking too quickly? Is anyone gonna notice? And it's like, I'm not actually enjoying it at all.
Nadine Mulvina:Or
Ash Meredith:yeah. Or present.
Nadine Mulvina:present to have the or depth of relationships.
Ash Meredith:and
Nadine Mulvina:Yeah.
Ash Meredith:was quite hard. I guess I felt a little ostracized at the start because it is such a big thing in our culture over here. But, you know, most of my friends that still drink now, my husband still drinks. It's, it's. I mean, everyone just knows that I don't drink now. So it's kind of just become what everyone realizes is normal. It took a little bit of an adjustment period, but I've never been a really social person anyway. I don't go out a lot or go out to dinners a lot, so, I did probably find a little easier than someone you know who's going to lots of parties or lots of events. Say another thing actually that really helped was very early on in my sobriety this year when I decided enough's enough, I actually took myself on a holiday by myself to Bali, thank you to my husband for looking after our son. I went on,
Nadine Mulvina:Love.
Ash Meredith:I went on a surf.
Nadine Mulvina:Oh my.
Ash Meredith:It was. Amazing. I went on a surf yoga trip by myself. I didn't know anyone. I made some friends over there that I still talk to now, and funnily enough, actually didn't drink as well. So I had in my head, like everyone just drinks everywhere. And I went over to Bali and I made a friend who was in her twenties and she just didn't drink either. And I just had such a great time and it was exactly the holiday that I thought where I got to the end and thought I could just easily stay here and, and go home. Obviously I wanted to go home and see my family, but
Nadine Mulvina:Yeah.
Ash Meredith:was,
Nadine Mulvina:Husband and kid. No, I, I felt the same way Will do that
Ash Meredith:yeah,
Nadine Mulvina:Okay. Like it will suck you in it. That place is just
Ash Meredith:it's amazing.
Nadine Mulvina:otherworldly.
Ash Meredith:Yeah.
Nadine Mulvina:I love that you, that you did that.
Ash Meredith:Hmm.
Nadine Mulvina:of all, like everyone loves to solo travel, so I. I do. And I find that like when you take those moments similar to like what you shared earlier around, like when you had that in-between time in your life where you were single and you really found your passions and your interest and like prioritized and chased
Ash Meredith:Mm-hmm.
Nadine Mulvina:I think the same thing about taking moments to explore the world. So like getting outside of your comfort zone and pushing yourself with, the aid of any
Ash Meredith:Yeah.
Nadine Mulvina:to. really like, figure things out. And I, I just feel like that's such a beautiful thing. And like I did the same thing early in my sobriety. I took a
Ash Meredith:Yeah.
Nadine Mulvina:I didn't go to Bali, I went to like Morocco and
Ash Meredith:Yeah.
Nadine Mulvina:and Portugal and it was, I. Exactly what my soul needed. Like it fed my soul because I wasn't
Ash Meredith:Mm-hmm.
Nadine Mulvina:like have fun or
Ash Meredith:Yes.
Nadine Mulvina:or do these things without
Ash Meredith:Yeah.
Nadine Mulvina:but it was just so beautiful to be somewhere
Ash Meredith:Mm-hmm.
Nadine Mulvina:of my like daily routine
Ash Meredith:Yes.
Nadine Mulvina:to really rediscover parts of who I am
Ash Meredith:Mm-hmm.
Nadine Mulvina:So I resonate
Ash Meredith:I love,
Nadine Mulvina:much with what you
Ash Meredith:yeah.
Nadine Mulvina:shared.
Ash Meredith:Yeah.
Nadine Mulvina:I also think you're a pioneer. You may not realize it right now. Oh, actually, let me ask you have any of your, like people in your circle, in your like outer circle reached out to you about what it's like to not drink or be sober in this time? Has anyone been like, oh, Ash, like I'm thinking about maybe doing this as
Ash Meredith:Yeah, I have I've had quite a few people, especially since I started posting on Instagram about it, people that followed me, that I knew from beforehand,
Nadine Mulvina:Mm-hmm.
Ash Meredith:know, just from circles that have reached out since and said, oh, how did you do it? What have you found? That it's like, so even if you know they're not quite ready now, I think it's important to talk about it because some people never get there, but everyone needs to take their own time with this kind of journey, and I think as long as you know, you're there to, to talk to people about it, then it's a great thing that you can do for people is just share your journey and then hopefully it resonates with somebody and helps them as well.
Nadine Mulvina:I agree. I think most people, to your point, it's like incremental progress. Like people hear signs or like receive things. When they're meant to receive them and then make the choice, like you mentioned, like two years prior, you had
Ash Meredith:Yeah.
Nadine Mulvina:okay, I wanna cut back on
Ash Meredith:Mm-hmm.
Nadine Mulvina:but it took two years for you to actually cut, like decide I don't wanna drink anymore. Myself included. There were many moments in life where I was like, I probably should stop drinking, but it, I wasn't ready. So you have to be
Ash Meredith:Yes.
Nadine Mulvina:and you can be a part of that process simply by, to your point, having a
Ash Meredith:Mm-hmm. Mm-hmm.
Nadine Mulvina:Honestly what it's been like. But I think sometimes when people know people, like they see you
Ash Meredith:Hmm
Nadine Mulvina:your story out loud, it gives them courage to also admit to themselves that maybe just maybe I could do the same
Ash Meredith:Yes.
Nadine Mulvina:Maybe just maybe they've asked if they see similar like
Ash Meredith:Hmm
Nadine Mulvina:parts of their story and
Ash Meredith:hmm.
Nadine Mulvina:or your patterns and yours. Like, you know what
Ash Meredith:Yes. It's
Nadine Mulvina:needs to like feel like there's some sort of representation that. Gives them
Ash Meredith:Yeah,
Nadine Mulvina:to like take that leap of
Ash Meredith:I agree. And I think there's a, there's almost a stigma attached around sobriety that, if you admit that you are sober, then you were an alcoholic. And it's like,
Nadine Mulvina:Yeah.
Ash Meredith:not necessarily, one, you never need to label yourself as anything. You don't wanna label yourself as.
Nadine Mulvina:right.
Ash Meredith:But I think, you know, you don't need to feel like you have a problem in other people's eyes to wanna stop something that's just not serving you. You know, especially with somebody like me who it really impacted the way I was feeling about myself and it really impacted my eating habits. Then sobriety just makes so much sense. Because it's, it was almost like the core habit that undid all of my other good habits. And when I got rid of that, the core of the problem, it was like everything else started to fall into place.
Nadine Mulvina:Let's talk a little bit more about that, because you mentioned the
Ash Meredith:Mm-hmm.
Nadine Mulvina:before. For folks who may not know what that
Ash Meredith:Mm-hmm.
Nadine Mulvina:talk to us a little bit about the food noise. I think I
Ash Meredith:Yeah.
Nadine Mulvina:about, but I wanna make sure
Ash Meredith:Yeah. Yeah.
Nadine Mulvina:speaking the same
Ash Meredith:So when I talk about food noise, I feel like it's quite common for a lot of women and, and we don't really talk about it, but especially when you've been through a period where you are chronically dieting, you are always thinking about food. Like from the minute you wake up to the minute you go to sleep, you are thinking about food. If you're not currently eating it, you're thinking about what you are gonna have for your next meal. And it is just. Nonstop. I had to let go of a lot of the guilt that I felt around that because I used to think I was broken and. I started to realize this is a very natural thing that happens when you are chronically undereating, is your brain is wired to be seeking out and thinking about food because you're not giving yourself enough. And it's like, you know when you hold your breath for long enough, eventually you're gonna have this big gulp of air. And the exact same thing happens with food. So when you aren't fueling your body. You've got the food noise where it's just constant and it feels like it doesn't stop. And for me, the alcohol really fueled, not so, so much the food noise, but the acting on the food noise. And I think I realized two things at the same time as one, I'm not eating enough, and two, the alcohol is making. Then binge eat. I took that away and I started just to eat regularly, like normal meals three times a day, with a snack that I had never done in my life because I would always, not eat anything until lunchtime. I would maybe live off a coffee, I would get to the afternoon, have a very small meal, then drink wine, and then just eat until I went to sleep. And
Nadine Mulvina:Yeah.
Ash Meredith:yeah, taking away the alcohol and really fixing the daily habits that I had around food really just made such a big difference.
Nadine Mulvina:Yeah, alcohol can be the root issue that is a catalyst to creating more chaos
Ash Meredith:Yes.
Nadine Mulvina:And I didn't realize as well how much of my drinking was tethered to my disordered eating as well because. As mentioned before, just like the drunk
Ash Meredith:Yeah.
Nadine Mulvina:then the overcompensating restricting, it was just a perpetual cycle that was exhausting to be in, but the food noise is the mental gymnastics of you consistently wearing
Ash Meredith:Mm-hmm.
Nadine Mulvina:to your point. Thinking, obsessing about food, whether you're eating it or
Ash Meredith:yes, yes.
Nadine Mulvina:it's just like, yeah, I, that's a very visceral memory I have, or memories I
Ash Meredith:Mm-hmm.
Nadine Mulvina:waking up literally like I can't wait to
Ash Meredith:Mm-hmm.
Nadine Mulvina:but delaying the
Ash Meredith:Yes. Mm-hmm.
Nadine Mulvina:A reward system
Ash Meredith:Mm-hmm.
Nadine Mulvina:Food.
Ash Meredith:Yeah.
Nadine Mulvina:Food I'm
Ash Meredith:Yeah. Yeah.
Nadine Mulvina:Like, oh, I can't wait to eat in seven hours at 1:00 PM It,
Ash Meredith:It's crazy. Yeah.
Nadine Mulvina:that's how I
Ash Meredith:Yeah.
Nadine Mulvina:And then, yeah, to your point now I'm completely like, I get wasted faster. Or like, no, you didn't say that. That's my
Ash Meredith:Yes.
Nadine Mulvina:I would drink.
Ash Meredith:Mm-hmm.
Nadine Mulvina:feel it immediately, and then like, yeah. Now I'm, I'm famished, I'm, I wanna avish, everything
Ash Meredith:Yes.
Nadine Mulvina:I have no
Ash Meredith:Mm-hmm.
Nadine Mulvina:And then, yeah, it impacts your self-esteem the next day and the next
Ash Meredith:Yeah. Yeah.
Nadine Mulvina:then you're just constantly in this loop.
Ash Meredith:Mm-hmm.
Nadine Mulvina:It's so freeing to like not be. That cycle anymore. And it's so beautiful that you men, like you recognize, because sometimes people
Ash Meredith:Mm-hmm.
Nadine Mulvina:what the root cause is, and it's not always alcohol, but like the
Ash Meredith:Yeah.
Nadine Mulvina:you were able to like, like pinpoint
Ash Meredith:Hmm.
Nadine Mulvina:is major. I would love to learn from you too, Ash, like. So for people who are maybe not in that like same cycle that we described, like they're not necessarily experiencing food noise or disordered eating or body dysmorphia like I did, if they just are on a wellness journey and they truly want to optimize and become the
Ash Meredith:Mm-hmm.
Nadine Mulvina:of themselves. But they like to drink. They like to have,
Ash Meredith:yeah.
Nadine Mulvina:a couple of glasses of wine a
Ash Meredith:Yeah
Nadine Mulvina:what a, what a dilemma. What, what do we do here? Like,
Ash Meredith:I know.
Nadine Mulvina:recommend,
Ash Meredith:is hard.
Nadine Mulvina:In that, in that situation?
Ash Meredith:Oh, that is a hard one. I think. I guess my question to those people would be one, even if you enjoy having a drink to have a think about, when you are drinking, like the thoughts that you're having around it or the next morning. Because even if you do have a very normal relationship with food you know, alcohol and they say even one drink will still impact your sleep. It can still make you feel worse the next day, and I think it's just something to be mindful of is. Like, what is the reason that you are drinking for if, and it's totally fine if you wanna do it, in a social occasion or like you feel like that's not something you wanna give up. Because I think, some people just do enjoy drink and I'm not here to, push my beliefs about it onto anybody else by any means. But
Nadine Mulvina:Of course
Ash Meredith:what I, what I think is. If you are having that thought of like, maybe what could my life look like without it, just try it for 30 days or just try it for 60 days and just see how you feel. Because you might get to the end and think, you know what, I feel so much better. I don't even miss it. But if you don't give yourself that opportunity, like you can always go back to drinking after. If you decide, you know what? It was good, but I don't feel that much better. Then you can only go back to it. But I think just giving yourself a period of time where, or a holiday or just something, some period of time where you just don't have it and see how you feel. Then you've got nothing to lose really.
Nadine Mulvina:That is the perfect answer. I was thinking treat it like a social
Ash Meredith:Yeah. Yes.
Nadine Mulvina:I think it can be overwhelming or daunting to be like, I am never gonna drink
Ash Meredith:Hmm.
Nadine Mulvina:Like for, especially for people who feel like they have a healthy. Healthier relationship with alcohol. I have my own opinions about what
Ash Meredith:Yeah.
Nadine Mulvina:mean because I don't know how you can have a
Ash Meredith:Yeah.
Nadine Mulvina:with a toxic sub
Ash Meredith:I.
Nadine Mulvina:but that's just me. But like, that's not what I'm not judging guys. I'm not judging, I'm just saying that I think I would then add a little, like, seasoning on top of that and say like, what are your priorities? Where do they lie? Because if you are telling me, you guys, if you're coming to
Ash Meredith:Hmm.
Nadine Mulvina:as. A person as a
Ash Meredith:Mm-hmm.
Nadine Mulvina:because she has completely transformed her body from the inside out and her relationship with food and just like all of the things that she's done, if you are going to an expert to ask them for their advice because you want to quote, prioritize your health, I would just imagine that like the truth of the matter is if you can't give
Ash Meredith:Hmm.
Nadine Mulvina:alcohol for a period of
Ash Meredith:Yeah.
Nadine Mulvina:Then you are not serious. It's not that much of a priority
Ash Meredith:Yes.
Nadine Mulvina:like it's just a question of where your priorities
Ash Meredith:Yeah.
Nadine Mulvina:in my
Ash Meredith:You hit the nail on the head because there's always, yes, you might wanna have, you might wanna look a certain way or you might wanna, have a certain goal, but if you can't give up alcohol or refuse to, then that is where your priority lies. And unfortunately, like there's no two ways about it. It's, it's yeah, people might.
Nadine Mulvina:It's like you are never gonna optimize to the like the ma, you're never gonna opt, optimize to
Ash Meredith:No
Nadine Mulvina:best,
Ash Meredith:you won't.
Nadine Mulvina:self. So it's like, cool. If you're cool with that, if that's what you want, then
Ash Meredith:Yes. Yeah.
Nadine Mulvina:cool. But if you're really like trying to like become, I think, the best version of
Ash Meredith:Yes,
Nadine Mulvina:yourself, like I just don't see
Ash Meredith:yes. Yeah,
Nadine Mulvina:alcohol fits into that
Ash Meredith:it is a huge thing to consider because I get, so many dms from people that are like, oh, what's your exact workout split? Or, what exactly do you eat for breakfast, lunch, and dinner? And it's like, you can, you can nitpick at all of these little things, but. Unless you're willing to, to get rid of the major stresses in your life, you're not gonna see the big results that you wanna see. And it's, it's just a little bit of tough love there, but some people do need to hear it. I think.
Nadine Mulvina:You heard it here, guys. This is a sign that you, this is the message you had to hear. Yes. Don't kill the messengers, don't kill the messenger. You said the word stressors and so I, I don't wanna just pick on alcohol. Okay.
Ash Meredith:Yeah.
Nadine Mulvina:are
Ash Meredith:Yeah.
Nadine Mulvina:about their precious alcohol. What other stressors do you think people within the realm of our control? Because this is the
Ash Meredith:Mm-hmm.
Nadine Mulvina:and like there are, there's microplastics
Ash Meredith:Yeah.
Nadine Mulvina:especially in America. have like the worst
Ash Meredith:Yes.
Nadine Mulvina:and like all the things. but yeah. What other stresses do you think that are within our control that we can minimize to maximize the quality of our lives Or
Ash Meredith:yeah, I mean, I think there are so many, and this is why I love, biohacking and wellness and habits and all of those things. But you know, there's, there's, there are some very simple things that we can do that a lot of people don't do that really add up throughout the day. Things like getting sunlight within the first hour of when you wake up. It sounds silly to some people and it sounds a bit wishy-washy, but it really sets up your circadian rhythm for your sleep for that night. And most people don't do it. Most people don't just step outside and get a little bit of sunlight or things like putting your phone. And I actually, I have been guilty of recently.
Nadine Mulvina:not everyone, not everyone lives on the Sunshine Coast outside. It's miserable
Ash Meredith:There's no sun. There's actually studies that show that even if there is no sun, then still getting outside in the miserable New York weather, more beneficial for you.
Nadine Mulvina:off. Yes.
Ash Meredith:I know it's so easy for me to say, sitting here on the Sunshine Coast at the beach like.
Nadine Mulvina:Sunshine's problem. Pale there. What?
Ash Meredith:In get outside?
Nadine Mulvina:Yes. I do understand though, like there is something to be said for like immediately, like not
Ash Meredith:Yes.
Nadine Mulvina:to like, let me
Ash Meredith:Yes.
Nadine Mulvina:my blue light
Ash Meredith:This
Nadine Mulvina:like the screen, like,
Ash Meredith:because I actually, I mean, before I started on my Instagram journey, I guess, which started middle of this year, I never really was on my phone. I wouldn't touch it in the mornings, and I didn't touch it in the evenings. And I will admit that is something I'm working on now because since I've started posting I'm, I'm very all or nothing. So I'm, I'm also a perfectionist where I'm like, I have to reply to every comment, every DM like I am. Constantly thinking about tasks that need to be done. And so I've been reaching for my phone earlier in the mornings and later at night, and I have noticed a huge impact on my sleep and just my general
Nadine Mulvina:Ah,
Ash Meredith:stress levels I feel are raised. So I've actually got an app now that will lock me out. Until a certain time of the morning
Nadine Mulvina:that's good.
Ash Meredith:and at a certain time of the evening, so that I'm just putting it away, being present with my family, and I've definitely noticed an improvement almost immediately in my sleep. So yeah, blue light is such a huge thing.
Nadine Mulvina:It is, it is. I would love to pretend that I am good about it, but I'm not either. I, I used to be better about it, but I think it's just become. Unfortunately, a part of my
Ash Meredith:Yes.
Nadine Mulvina:and so now I'm mindlessly, it's not even like I, I can't pretend that I'm always like being
Ash Meredith:Hmm.
Nadine Mulvina:I do work
Ash Meredith:Yeah.
Nadine Mulvina:but I'm more so just mindlessly like
Ash Meredith:Yes.
Nadine Mulvina:in the name of like doing
Ash Meredith:Yes.
Nadine Mulvina:or looking for inspiration. But the fact of the matter is like you. This time would better be spent in
Ash Meredith:Yes.
Nadine Mulvina:reading or journaling or just doing something that doesn't involve being on my phone. And I have noticed that like I, I don't know if you get your, like weekly reports on your phone where it's like you've spent x amount
Ash Meredith:Oh God, I don't,
Nadine Mulvina:this app and that number has, like, it's climbing, it's getting higher and higher. So maybe. Also you have ama your growth strategy. I need you to email it to me immediately. You are, you've blown off the
Ash Meredith:yeah.
Nadine Mulvina:fact that you just started your Instagram this
Ash Meredith:Yeah.
Nadine Mulvina:and in the middle of this year and you have 80,000 plus followers,
Ash Meredith:Yeah.
Nadine Mulvina:But you know what it is, it, you offer real
Ash Meredith:Hmm.
Nadine Mulvina:Like your posts they feel like they're actionable things that people can apply
Ash Meredith:Thank you.
Nadine Mulvina:to their, their lives. It's not like, oh, a day in my life, and it's all of these things that are not within the normal person's reach. You know what I mean? It's like, oh, I would love to get a lymphatic. And,
Ash Meredith:yes.
Nadine Mulvina:three times a week or whatever, like, that's not gonna happen. I'd love to be in the sauna,
Ash Meredith:Yeah.
Nadine Mulvina:You
Ash Meredith:Yes.
Nadine Mulvina:for two hours every day. But like you do things that I think most people can actually like try to. Implement in their lives if they're serious about it. So yeah, talk to us. So like getting sunlight. Sorry, we got a little off track. That's my fault. I'm an ad. Each one over here. So, sunlight
Ash Meredith:Yeah.
Nadine Mulvina:to the sunlight, rust, blue light. What are, like, what would you say are like your top three tips like that you would
Ash Meredith:Three tips would be, everything starts, I feel like everything starts with your morning routine. So if you can nail your morning routine, like it is so much easier to stay on track for the rest of the day. I try and get in. I mean, you have to work things into where they fit for you. Like I'm a mom and I've always worked during the day, so for me. And I know like people just think it's crazy sometimes that I go to bed at 7 30, 8 o'clock at nine and I wake up at 4:00 AM and I train before my son gets up and you know, there's a lot online about, no, you shouldn't train fast and all of that. And yes, I get that. But like, I just know for me, if I don't get out of bed and like roll onto my Pilates mat, I, it's not gonna happen. So me, it works first thing in the morning, but I think, if you can just get. Some sort of morning routine that doesn't make you feel so frazzled, like whether it's 10 minutes of movement. Can you go for a walk with the dogs if you don't have kids, or if you've got kids, can you put them in the pram or take them with you? And really focus on a nourishing breakfast that has protein, fats, and carbs. And fiber, then proteins, fats, carbs, and fiber, 30 grams of protein. I know that's like the magic number that everyone says, and I, I really believe in it. I think protein is, but if you can nail your breakfast and your morning routine, it will make everything so much easier.
Nadine Mulvina:Okay. Dumb question. Coming get ready. Can you just quantify like 30 grams means I don't count macros. That means nothing to me. I do have a scale, but like, what, what does that look like? Is that two bold, hard, bold eggs? Is it like, what if you had to like put that in like your
Ash Meredith:Yeah,
Nadine Mulvina:breakfast, give it to us. Like what would you say is like
Ash Meredith:yeah,
Nadine Mulvina:the breakfast that is like the
Ash Meredith:yeah.
Nadine Mulvina:outta the
Ash Meredith:We'll see. I say 30 grams of protein, but funnily enough, I don't actually count calories or track or weigh my food or track macros. So it's like, an idea in my head.
Nadine Mulvina:This don't
Ash Meredith:No, I don't, I'm not getting a scale out, like it's just not happening. But for me, breakfast most days looks like I will often, this is like my go-to breakfast and it's actually, I had posted this very early on in my Instagram journey and it kind of just went semi viral at the time. Like everyone was like, wow, this breakfast. And I just remember thinking this video is so mediocre, like it doesn't even look that great.
Nadine Mulvina:Like this is
Ash Meredith:It's so basic,
Nadine Mulvina:do this every day, like really?
Ash Meredith:but I'll have sauteed cabbage with
Nadine Mulvina:Okay.
Ash Meredith:potato. Uh, I have
Nadine Mulvina:that.
Ash Meredith:like two eggs and then just a meat patty and avocado, like a half avocado. And I put, uh, that hot, what is it? Hot honey, like chili, honey.
Nadine Mulvina:Yes. Ooh, I
Ash Meredith:I
Nadine Mulvina:hot honey. Yes, I do
Ash Meredith:have it on everything.
Nadine Mulvina:honey. Yeah,
Ash Meredith:is so good.
Nadine Mulvina:I
Ash Meredith:I have it on every single meal, like pretty much without fail. So that's, that's a breakfast that I generally will have most days. I might swap out the meats, but I know a lot of people prefer a sweet breakfast. You could always have,
Nadine Mulvina:But then the, the issue, I have a major sweet
Ash Meredith:Hmm,
Nadine Mulvina:but like when I start the day, which I don't, gonna be
Ash Meredith:hmm.
Nadine Mulvina:I don't eat
Ash Meredith:Yeah.
Nadine Mulvina:very often. I, I need
Ash Meredith:Mm-hmm.
Nadine Mulvina:But like. So my, well, we all break fast. I break fast around like
Ash Meredith:Yes.
Nadine Mulvina:o'clock. But anyway,
Ash Meredith:Mm-hmm.
Nadine Mulvina:Or I think like if I do eat my first thing is
Ash Meredith:Yes.
Nadine Mulvina:then it sets the tone for the
Ash Meredith:Yes.
Nadine Mulvina:day. So if I reach for like
Ash Meredith:Mm-hmm.
Nadine Mulvina:or like
Ash Meredith:Yeah.
Nadine Mulvina:I shouldn't be eating or even carbs. I just feel like my diet for the rest of the day is never going to make up because I tell myself in that moment, like, oh, fallacies of
Ash Meredith:Yes.
Nadine Mulvina:tell ourselves like, oh, it's better to eat this, like, not so great thing
Ash Meredith:Hmm.
Nadine Mulvina:in the morning because then they have hard time to burn it off
Ash Meredith:Yeah.
Nadine Mulvina:But really what it does is it sets the tone
Ash Meredith:Yes,
Nadine Mulvina:'cause now I'm just going to be like, uh, I already have that like sugar
Ash Meredith:yes.
Nadine Mulvina:my blood, or whatever
Ash Meredith:Yes, because it's actually a physiological response when you start your day with carbs and no protein, fats or fiber that slow down the release of those carbs. Your insulin levels are just going up and down, and that's why you get cravings later on because. Your insulin is spiking and dropping and spiking and dropping rather than staying steady when you include protein and fats to slow down the release of the carbs, which I always used to love Sweet breakfast too, and it took me a little while to switch over to savory. But I guarantee if you're a sweet breakfast person and you're not having any protein or fats with it, just try it. See how you go and you can see I get sweets afterwards.'cause I do that, like I love sweets. I have a sweet tooth, I have something sweet every single day. Without fail, I still eat chocolate. Like I, I love it, but I'll have it after I have my meal or in the afternoon like before.
Nadine Mulvina:Okay. Okay. I'm gonna try that. And so should I eat breakfast too
Ash Meredith:Yeah. See, that's, that was gonna be, and my, my other number one thing, aside from cutting out alcohol, if you're on your wellness journey, is eating breakfast earlier and finishing dinner earlier. I, and by finishing dinner earlier, I, I mean, people freak out because I eat my dinner at 4:00 PM but it's only because I go to bed so early. So I like to leave. My general, I call it a rule, but it's not a rule. Like if I'm with family and we're eating dinner later, of course I'm gonna eat later. I'm not one of those people that's like, no past 4:00 PM I can't eat now. But.
Nadine Mulvina:You watch everyone but me.
Ash Meredith:But if you can finish eating your meal and then leave three hours before you go to sleep, your sleep will dramatically improve. It'll be easier to lose fat if that is one of your goals. And it is just so much better for you. So I know a lot of people like to do intermittent fasting where they start eating at lunchtime and then eat till later. But.
Nadine Mulvina:Yeah, that's
Ash Meredith:Science has showed that it is better to do it the other way around. It's just obviously more difficult because it's less social and it depends what time you go to bed.
Nadine Mulvina:Okay. Okay. That's good to know.
Ash Meredith:Hmm.
Nadine Mulvina:Speaking of bed sleep,
Ash Meredith:Hmm
Nadine Mulvina:I'm assuming the key that you mentioned is like a three hour, I think I saw this on your
Ash Meredith:mm-hmm.
Nadine Mulvina:like, don't eat three hours before bed, ideally.
Ash Meredith:Ideally.
Nadine Mulvina:Okay, those are great tips You hear, you heard it here first. Ash is recommending one to, let me see, this is my test. Okay, number one, sunlight. If you can get outside or better, if you can fly to the Sunshine Coast and just live there. No, but first morning, get the movement in basically. Perfect. Your morning
Ash Meredith:Yeah. Mm-hmm.
Nadine Mulvina:Perfect. Your morning routine to the best of your ability. Optimize. End. Get the harder things out the
Ash Meredith:Mm-hmm.
Nadine Mulvina:that you're not
Ash Meredith:Yes.
Nadine Mulvina:Then number two would be to make sure that you eat high protein
Ash Meredith:Mm-hmm.
Nadine Mulvina:That spot is 30, but we're gonna steal your
Ash Meredith:Mm-hmm. Mm-hmm.
Nadine Mulvina:So that's rule number two. And then rule number three would be to make sure that you, I forgot the third row ash.
Ash Meredith:That's okay. Try and leave at least three hours between your last
Nadine Mulvina:Before
Ash Meredith:group and bed.
Nadine Mulvina:Okay, that makes sense. Those are great. And drink water,
the-sober-butterfly_2_01-08-2025_164227:And now a quick word from our partners.
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the-sober-butterfly_4_11-21-2025_200802:So welcome back. We are winding down. I've stolen a lot of ashe's time, but she's shared so many gems with us today. So let's wind down with a quick glow up rapid fire game. So I don't want you to overthink
squadcaster-ddc3_3_11-22-2025_110759:Okay.
the-sober-butterfly_4_11-21-2025_200802:Rapid fire, whatever comes to mind, spit it out. Are you down to play Ash?
squadcaster-ddc3_3_11-22-2025_110759:I am, so let's do it.
the-sober-butterfly_4_11-21-2025_200802:Here's the rapid fire. Okay. What is your current go-to Post-workout snack.
squadcaster-ddc3_3_11-22-2025_110759:Ooh. D, do you know what? I actually don't have a post-workout snack only because I work out at like 4:00 AM and I don't start eating my day at eating until 7:00 AM
the-sober-butterfly_4_11-21-2025_200802:okay. That makes sense. So it's breakfast,
squadcaster-ddc3_3_11-22-2025_110759:I feel like people are gonna, yeah, people are gonna come at me, but that's, yeah, that's my answer.
the-sober-butterfly_4_11-21-2025_200802:Thank you for being honest. It works. I think that's another thing. There's no like ideal for
squadcaster-ddc3_3_11-22-2025_110759:No,
the-sober-butterfly_4_11-21-2025_200802:You
squadcaster-ddc3_3_11-22-2025_110759:everyone's different.
the-sober-butterfly_4_11-21-2025_200802:for
squadcaster-ddc3_3_11-22-2025_110759:Yeah. Hundred percent.
the-sober-butterfly_4_11-21-2025_200802:So yeah, breakfast is your post workout
squadcaster-ddc3_3_11-22-2025_110759:It's, yeah.
the-sober-butterfly_4_11-21-2025_200802:delicious.
squadcaster-ddc3_3_11-22-2025_110759:Yeah.
the-sober-butterfly_4_11-21-2025_200802:Next question. What do you think the most underrated wellness hack is? I feel like I know what you're gonna say, but the most underrated wellness hack.
squadcaster-ddc3_3_11-22-2025_110759:Oh my gosh. Do you know what I'm gonna say? I'm interested to see what you think I was gonna say
the-sober-butterfly_4_11-21-2025_200802:I, I thought I, okay. Do you want me to say what I thought you were gonna say? I think the most underrated in your opinion, would be a couple of things. Quitting alcohol like, and then the other thing, the bed thing, the one that I, I really think that the three
squadcaster-ddc3_3_11-22-2025_110759:yes.
the-sober-butterfly_4_11-21-2025_200802:bed, because it helps your quality of sleep, which also helps with digestion and all the things, and helps you then feel well rested enough to set your day with your set routine and like a good routine.
squadcaster-ddc3_3_11-22-2025_110759:yes.
the-sober-butterfly_4_11-21-2025_200802:I'm speculating.
squadcaster-ddc3_3_11-22-2025_110759:You definitely hit the nail on the head, but I actually have another one that kind of goes with the three hour one, but it's like this is something that I do with my husband and son every night, and it is the best. So after dinner, we go for like a 15, 20 minute walk. Just around the block. It is something, especially if you struggle with like nighttime eating, it's like a way we I brush my teeth before, so as soon as I have dinner, I brush my teeth and then we put on our shoes, we go for a walk. It is amazing, again for your circadian rhythm, and it helps your food digest. And it's like a, you know, kitchen's closed. Like it's also a nice way to bond because you're not sitting there on your phones, you are actually chatting and talking about your day. So again, I know if you're in an area like New York, this may not be as easy. Maybe you could get a walking path or something.
the-sober-butterfly_4_11-21-2025_200802:That's all we do here is we walk. That's a good one. No, that's really, I can implement that.
squadcaster-ddc3_3_11-22-2025_110759:Yeah. Yes.
the-sober-butterfly_4_11-21-2025_200802:That's a really good one because I For people who struggle with snacking. Too late or like mindlessness of just eating because
squadcaster-ddc3_3_11-22-2025_110759:Yes.
the-sober-butterfly_4_11-21-2025_200802:something or like doing something. resets the routine like It's like, okay,
squadcaster-ddc3_3_11-22-2025_110759:yeah.
the-sober-butterfly_4_11-21-2025_200802:get up and go outside. You're moving
squadcaster-ddc3_3_11-22-2025_110759:Yes.
the-sober-butterfly_4_11-21-2025_200802:sort of like you Distract yourself Yourself, like from
squadcaster-ddc3_3_11-22-2025_110759:yeah. It's, I actually implemented it originally when I was quitting alcohol because. It replaced the wine, you know, it was my daily and it was like my like relax time. So definitely my.
the-sober-butterfly_4_11-21-2025_200802:brilliant. Okay. I love that one. I'm gonna try it. I'm gonna try it. We'll see. What would you say a couple more questions for you, get glowing up with Ash. What would you say is at this time your favorite alcohol free drink?
squadcaster-ddc3_3_11-22-2025_110759:Oh, I love, okay, I've got a couple, either coconut water with a bit of salt in it because it's so.
the-sober-butterfly_4_11-21-2025_200802:Ooh.
squadcaster-ddc3_3_11-22-2025_110759:Yummy and it's good for electrolytes. Or if it's like in the afternoon and I feel like something special, I'll have soda water with a little bit of lime and just a little bit of apple cider vinegar. And it's just really good for your gut health as well. And it's like fizzy and it's got like a little bit of something in there, so it makes you feel like you're having a tree, but it's also really good for you and it's got no sugar.
the-sober-butterfly_4_11-21-2025_200802:The way you just elevate that you do the because you said coconut water. I'm like, yeah, coconut water, like of course. And then you said, oh, but then I sprinkle a little salt in there for electrolytes. I was like, oh, sparkling water. Been there, done that? You said, no, I added a little apple cider vinegar. This is amazing ass. Okay, I gotta try all of those
squadcaster-ddc3_3_11-22-2025_110759:It makes it so much better. Gotta have a little ritual.
the-sober-butterfly_4_11-21-2025_200802:try all of these things like seriously,
squadcaster-ddc3_3_11-22-2025_110759:Yeah.
the-sober-butterfly_4_11-21-2025_200802:like I'm over the phase where when I first quit drinking, I had a bunch of sugar cravings because, no, my. When you drink
squadcaster-ddc3_3_11-22-2025_110759:Yes.
the-sober-butterfly_4_11-21-2025_200802:it, you know,
squadcaster-ddc3_3_11-22-2025_110759:Yes. Very normal. Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:So yeah, I was having all these cravings and like not so well. And then I also found myself like really getting into like the non alk scene, like drinking non-alcoholic wines and like basically things fueled the. Full of sugar.
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:And so now I'm like, want this. Like Why am I drinking this? So I like that you gave like options that are actually good for you. This is going to replenish some something. It's Aid your body
squadcaster-ddc3_3_11-22-2025_110759:yes.
the-sober-butterfly_4_11-21-2025_200802:Okay. Trying all of those things.
squadcaster-ddc3_3_11-22-2025_110759:And another
the-sober-butterfly_4_11-21-2025_200802:that
squadcaster-ddc3_3_11-22-2025_110759:one that is if you are having,
the-sober-butterfly_4_11-21-2025_200802:have another one.
squadcaster-ddc3_3_11-22-2025_110759:if you're having sugar cravings, electrolytes will really help with that. So if you feel like you are constantly craving sugar, it's often a mineral imbalance. So maybe try some electrolytes or try some mineral water and see how you go.
the-sober-butterfly_4_11-21-2025_200802:okay. Coming in
squadcaster-ddc3_3_11-22-2025_110759:I've got.
the-sober-butterfly_4_11-21-2025_200802:the hot tips. Okay. No seriously, like this is something that so many people like. with, and like for me not to make this about me, especially as we're winding down, it's gonna be another two hour conversation, guys. No, but like at the end my drinking, beginning of my sober journey, gained maybe like 15 pounds I was.
squadcaster-ddc3_3_11-22-2025_110759:Yeah.
the-sober-butterfly_4_11-21-2025_200802:tons of sugar and eating. And it was so triggering for me because as mentioned, I've
squadcaster-ddc3_3_11-22-2025_110759:yeah.
the-sober-butterfly_4_11-21-2025_200802:struggled with disordered eating and body dysmorphia that it almost caused a relapse. So this is real for people like
squadcaster-ddc3_3_11-22-2025_110759:Yeah. Very.
the-sober-butterfly_4_11-21-2025_200802:the, I think also people just assume when you quit drinking you lose weight, which that also happens and it balanced out once I like figure it out
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:For those who don't get that result, it can be like, really,
squadcaster-ddc3_3_11-22-2025_110759:Yes.
the-sober-butterfly_4_11-21-2025_200802:overwhelming. This is a great way to like deflect or like try to avoid that pitfall of over consuming sugar
squadcaster-ddc3_3_11-22-2025_110759:Yes.
the-sober-butterfly_4_11-21-2025_200802:compensate for the lack of alcohol or whatever. So I love that so much. electrolytes noted. Okay, one more question for you. What's one thing that you are transforming internally right now?
squadcaster-ddc3_3_11-22-2025_110759:Internally. Well, I feel like I am quite as much as I, I get told a lot of the time that I seem like a calm person and I feel like I am most of the time, but I can also go from zero to a hundred, like stress wise. And I can be really hard on myself, and I'm a real perfectionist, so like everything has to be perfect, which I think a lot of women can relate to. So I am working on just like chilling out a little bit more and being okay with things not being perfect and not being okay. So,
the-sober-butterfly_4_11-21-2025_200802:Do you have any Virgo in your chart?
squadcaster-ddc3_3_11-22-2025_110759:I dunno, I'm a Scorpio.
the-sober-butterfly_4_11-21-2025_200802:Your Scorpio? Okay. Is your birthday recent?
squadcaster-ddc3_3_11-22-2025_110759:Yeah, 30th of October.
the-sober-butterfly_4_11-21-2025_200802:Happy belated.
squadcaster-ddc3_3_11-22-2025_110759:Thank.
the-sober-butterfly_4_11-21-2025_200802:birthday right before th I was gonna say Thanksgiving. I'm sorry, right before Halloween. That's so fun. Okay. Happy belated birthday. The perfectionist thing is real to your point, women, but like every Virgo I know is like hands down the most thorough. Type a person that
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:my life. And when you said zero to a hundred, I thought for a second I was like, she might be a fire sign, like an Aries I'm an Aries, so I'm like, we go zero to a hundred very quickly, but Like flame out very
squadcaster-ddc3_3_11-22-2025_110759:yeah.
the-sober-butterfly_4_11-21-2025_200802:but it sounds like you are hard on yourself, like you're
squadcaster-ddc3_3_11-22-2025_110759:Yes,
the-sober-butterfly_4_11-21-2025_200802:of yourself
squadcaster-ddc3_3_11-22-2025_110759:very yes.
the-sober-butterfly_4_11-21-2025_200802:that anxiety is
squadcaster-ddc3_3_11-22-2025_110759:Yes. Yes. And I think, you know, that's something that I've, it comes from childhood really. And, you know, I can recognize certain things about my childhood and relationship with my parents and that sort of thing that has instilled certain beliefs and limiting beliefs. So that is something, and I actually had a coach help me through this as well this year is working on limiting beliefs and the way that you speak to yourself. So I think it's just so important because, you know, some of the things that we say to ourselves, we wouldn't say to anyone else, they would be awful, but we can say it to ourselves and you know, the relationship that we have with ourself is the most important one that we have.
the-sober-butterfly_4_11-21-2025_200802:Absolutely. thank you for saying that. And I think sober helps with that so much because a. We do hard things. It's hard to get sober whether you have a drinking problem or not. Like to make a different choice for yourself, Against norms.
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:a big deal. And then also you start to believe in yourself. Well, if I'm capable of doing this, look how much better I feel
squadcaster-ddc3_3_11-22-2025_110759:Yes.
the-sober-butterfly_4_11-21-2025_200802:these areas of my
squadcaster-ddc3_3_11-22-2025_110759:Yeah, exactly.
the-sober-butterfly_4_11-21-2025_200802:natural progression I think helps build the self-confidence. But the way you speak to yourself Discerns between someone who is able to actually like go after it and get it and achieve their dreams and sustain that as opposed to someone who is doing it. To disprove the negative talk that they tell themselves. then they may reach that level of success, but they're actually not able to enjoy it because they don't think they deserve it. They don't love themselves
squadcaster-ddc3_3_11-22-2025_110759:exactly.
the-sober-butterfly_4_11-21-2025_200802:give themselves the positive like that they
squadcaster-ddc3_3_11-22-2025_110759:Yes.
the-sober-butterfly_4_11-21-2025_200802:support themselves through that process. Because life is hard and it's not easy. And this is everyone's first time
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:this journey of life. So. Be kind to yourself. That's Try to tell myself is just be
squadcaster-ddc3_3_11-22-2025_110759:yeah. And it's
the-sober-butterfly_4_11-21-2025_200802:so hard to do
squadcaster-ddc3_3_11-22-2025_110759:so much easier said than done. Like you really have to catch yourself something you really need to be aware of.
the-sober-butterfly_4_11-21-2025_200802:It's an unlearning process and it's really hard, but with time and practice it becomes possible. I love everything you've shared Ash
squadcaster-ddc3_3_11-22-2025_110759:Thank you.
the-sober-butterfly_4_11-21-2025_200802:I really want to thank you for coming on the show
squadcaster-ddc3_3_11-22-2025_110759:Thank you.
the-sober-butterfly_4_11-21-2025_200802:I'm so inspired by you. You've given me like real tips. I'm so serious. I'm adding salt to my coconut
squadcaster-ddc3_3_11-22-2025_110759:Good.
the-sober-butterfly_4_11-21-2025_200802:I'm doing the things.
squadcaster-ddc3_3_11-22-2025_110759:Yeah.
the-sober-butterfly_4_11-21-2025_200802:not, I'm gonna try my best to eat breakfast. I know that's
squadcaster-ddc3_3_11-22-2025_110759:Yeah. Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:I feel very much inspired about learning about your journey and I'm so proud of you for doing what's
squadcaster-ddc3_3_11-22-2025_110759:Thank you.
the-sober-butterfly_4_11-21-2025_200802:and making that choice. And community is huge
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:you've mentioned before, like you found that through the program you did and that's great, but like I know how hard it can be. To feel like you're in an ecosystem that is catered to drinking and it takes a strong-willed person to go on that journey. So I commend you on your strength,
squadcaster-ddc3_3_11-22-2025_110759:Thank you.
the-sober-butterfly_4_11-21-2025_200802:community. Doesn't have to necessarily be in person. So you know, keep telling your story, on Instagram and on social platforms because so many people are similar to you in places where they may feel like there's no one out there who understands or there's no one out there that you know. Is making a different choice for themselves
squadcaster-ddc3_3_11-22-2025_110759:Yeah.
the-sober-butterfly_4_11-21-2025_200802:they'll hears something unique about your story that lights a fire inside of them to say I'm not an alcoholic. I was kind of like how she said,
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:was kind of just drinking wine mindlessly,
squadcaster-ddc3_3_11-22-2025_110759:Yeah.
the-sober-butterfly_4_11-21-2025_200802:myself an excuse to have a glass of wine extra
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:a bad day. So I think that plus you living your life out loud and showing how your life can drastically improve. It's not always perfect, but like
squadcaster-ddc3_3_11-22-2025_110759:No.
the-sober-butterfly_4_11-21-2025_200802:the transformation from within.
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:It really will help someone. So thank you for sharing. It's helped me just even hearing parts of your story
squadcaster-ddc3_3_11-22-2025_110759:No, I,
the-sober-butterfly_4_11-21-2025_200802:hope that you continue telling it because you have a voice and you know people need to hear it. They really do. And it's not like we're indebted to it, but I'm telling you like community is real and I found community on Instagram and you can be a part of my community. I would love to be a part of your community. Like, come to New York. I'm coming to Australia one day, like, I'm so serious. Like
squadcaster-ddc3_3_11-22-2025_110759:yeah, I love that.
the-sober-butterfly_4_11-21-2025_200802:Sunshine Coast.
squadcaster-ddc3_3_11-22-2025_110759:You'll love it here. Thank you.
the-sober-butterfly_4_11-21-2025_200802:you so much Ash, for coming on. How can people connect with you? How can they find you
squadcaster-ddc3_3_11-22-2025_110759:I'm on Instagram, Ash Meredith 11 is my handle. And you know, if you wanna go that step further, I do run a glow up challenge that we've just done. But it is ongoing and, it's a four week challenge and I will have more throughout next year. But it's not one of those. You know, fitness challenges where it's like, okay, you know, four weeks to lose this amount of weight because that's just not sustainable. So yes, it's a workout plan. Got meals in there as well, but it's more centered around habits and using the four weeks to build sustainable habits that you can carry on afterwards, you know, and just keep those. Ongoing throughout your life because you know there's no point doing anything just for four weeks. You really wanna build a life that you can sustain and that makes you feel good. So, yeah.
the-sober-butterfly_4_11-21-2025_200802:I love that there's no specific metric that's attached It because I think either that can motivate people to like go super hard and achieve whatever that like arbitrary number is or that goal is,
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:That's not sustainable because
squadcaster-ddc3_3_11-22-2025_110759:Yes.
the-sober-butterfly_4_11-21-2025_200802:try to like reach this one level. Or you have people who are just like, I can't do that. Like this is just too hard. And then they quit before they even really start. So I love that you're like individually like allowing people to just undergo changing the habits because that's what's really going to drive the success long term.
squadcaster-ddc3_3_11-22-2025_110759:It is because, you think it's motivation and it's willpower, but if you can set your day up so that these things these healthy habits are just habits, that it's almost on autopilot, it becomes so much easier to focus on your wellness'cause you're not thinking about it all the time.
the-sober-butterfly_4_11-21-2025_200802:Well, habits shape us, right? No. Are they like, they see something like Habits becoming your identity.
squadcaster-ddc3_3_11-22-2025_110759:Yes.
the-sober-butterfly_4_11-21-2025_200802:gonna massacre this thing here. Thank you so much Ash for coming on the Sober Butterfly. I'm going to plug your Instagram and how folks can sign up potentially for when's the next challenge. When's your
squadcaster-ddc3_3_11-22-2025_110759:The next one will start at the start of January.
the-sober-butterfly_4_11-21-2025_200802:Perfect
squadcaster-ddc3_3_11-22-2025_110759:Mm-hmm.
the-sober-butterfly_4_11-21-2025_200802:Everyone wants to, you know, that's when the
squadcaster-ddc3_3_11-22-2025_110759:Yes,
the-sober-butterfly_4_11-21-2025_200802:is high. Everyone wants to
squadcaster-ddc3_3_11-22-2025_110759:I know.
the-sober-butterfly_4_11-21-2025_200802:And it's dry January, so like that's perfect. I'll plug that. Please sign up guys, if you do want
squadcaster-ddc3_3_11-22-2025_110759:Thank you.
the-sober-butterfly_4_11-21-2025_200802:from the inside out, and it sounds like not just changing yourself from the inside out, but sustaining that because like that. needs to be lasting and it starts with you.
squadcaster-ddc3_3_11-22-2025_110759:Yeah.
the-sober-butterfly_4_11-21-2025_200802:thank you so much for.
squadcaster-ddc3_3_11-22-2025_110759:Thank you so much for having me.
the-sober-butterfly_6_12-05-2025_070635:And that pretty much wraps today's episode of The Sober Butterfly. A huge thank you to Ash for bringing her heart, her wisdom, and her honesty to this conversation. I hope you're leaving this episode. Feeling inspired to clean up your habits, to protect your energy and nourish yourself from the inside out. Ash is a walking reminder that when you stop drinking. You don't just change your weekends, you change your life. If today's conversation gave you even one little aha moment, make sure to follow Ash. Share this episode with a friend and tag us on Instagram. I love seeing your takeaways. Thank you so much for tuning in. I appreciate you. I'm rooting for you, and I'm so proud of the way you are designing your alcohol free life. Until next time, stay glowing. Stay grounded and stay sober. Butterfly. I love you. Bye. I.