In this episode, Lynette shares a deeply personal story from her early sobriety and offers powerful insights on how to navigate the holiday season alcohol-free. From understanding your emotional triggers to anchoring into your Sage energy, Lynette guides you through practical and heart-centered ways to stay grounded, proud, and connected during a time that can feel overwhelming.

You’ll also hear the story of Anna, a woman who created her first joyful alcohol-free holiday through intention, structure, and emotional leadership — a journey that mirrors what’s possible for all of us.

Whether this is your first sober Christmas or your tenth, this episode will help you walk into the holiday season with clarity, confidence, and compassion for yourself.

🎄 Want more support?

Join Lynette on 10 December at 5pm SA time for a gentle, practical masterclass on navigating the holidays alcohol-free.

Email lynette@llrcoaching.com or mon@tribesober.com for details.

My guest this week is a psychotherapist Dr Ginny who has had her own struggles with alcohol and food addiction.

• Dr Ginny had a long history of drinking - since college
• Like many of us she was “High-functioning” — working as a director for a non profit
• Drinking + emotional eating became her escape
• Hit crisis point at 55: inflammation, pre-diabetic, struggling to walk
• Realised she was heading toward chronic illness — and possibly a nursing home

• Told herself it was “self-care”
• Rationalised with rules (“only weekends”, “never a bottle... then more”)
• Depended on wine to soothe stress, numb emotions
• Felt ashamed, trapped, out of alignment with her values
• Emotional crash cycle: regret → resolve → repeat

“She would say every morning, ‘I won’t do it tonight,’ and by the end of the day I wanted it again.”

• Came when she worked in a nursing-home and many patients her age
• Realised alcohol + ultra-processed food = metabolic decline
• Fear of losing mobility + independence
• Began exploring science-based nutrition and alcohol-free living
• Joined Annie Grace’s work early & became a coach

• Quit drinking and ultra-processed foods together
• Focus on abundant, nutritious whole foods
• Massive improvement in:
  • Inflammation
  • Sleep
  • Weight (lost 60 lbs naturally)
  • Pre-diabetes reversed
  • Mental clarity + emotional calm

Slender for Good

• Science-based nutrition & mindset work
• Focus on adding nourishment, not restriction
• Works especially well for women in midlife & recovery
• Book: Slender for Good After 50

• Website: slenderforgood.com
• Works with clients worldwide via Zoom

If Dr Ginny inspired you to avoid that metabolic decline she spoke of then why not buy her book “Slender for Good” and sign up for a Tribe Sober membership.

On December 1st we open our Annual Fundraiser for Earthchild – make a small donation to this very good cause and in exchange you’ll get a month of support.

Just go to tribesober.com and click on the Earthchild Banner…

🦋 Episode 6 — Becoming the Butterfly

In this final episode of the Butterfly Series, we close the loop on your transformation journey — from your Not This moment all the way to stepping into the new chapter of your life.

This episode is all about decisions:

How to make them, how to stop living in the “miserable maybe,” and how to choose your future self with clarity and power.

In this episode:

✨ The final stage of metamorphosis — choosing to fly

✨ Decisions ahead of time (especially for the holiday season)

✨ What “decision debt” is and how it keeps you stuck

✨ A simple 2-step tool to evaluate any decision

✨ Why sobriety is one big decision supported by many small ones

✨ How to step into 2026 feeling empowered and intentional

🎧 A Key Reflection From This Episode:

“Indecision is a life thief.

Most people fear making the wrong choice so much

that they make the worst choice of all —

no choice.”

You learn how to remove fear from the driver’s seat

and choose from your future self,

not your past self.

Special Invitations

🎄 10 December — Holiday Season Sober Support Call

A live session to help you navigate triggers, social pressure, and emotional landmines during the holidays. For more information email lynette@llrcoaching.com

🚀 Accelerate Your Sobriety — a Tribe Sober Program

Start 2026 feeling clear, strong, and alcohol-free.

Register here: https://www.tribesober.com/accelerate-2/

Work with Me

For private coaching, PQ mentorship, or the Path to Purpose programs:

📩 lynette@llrcoaching.com

Music

Intro/Outro: “Remember” by Sutherland

(used with permission)

🦋 Closing Note

Thank you for walking the Butterfly Path with me.

This may be the final episode —

but it’s truly just your beginning.

Freedom is your beautiful name.

Show Notes – Episode 5: Mastering Uncertainty — Learning to Fly When the Wind Changes

Series: Becoming the Butterfly – A Tribe Sober Mini-Series

Theme: Emotional Power, Uncertainty & Self-Leadership

Music: “Remember” by Sutherland 🎵

🦋 Episode Summary

In this pivotal episode of Becoming the Butterfly, Lynette guides listeners into one of the deepest truths of transformation:

You cannot become the butterfly without learning to live with uncertainty.

This conversation explores how uncertainty — not alcohol — is often the real challenge on the sobriety path. With wisdom drawn from Dr. Julia DiGangi’s emotional energy work, Lynette explains that uncertainty isn’t a situation to control… it’s an energetic relationship with yourself to transform.

Through stories, lived experience, and profound insights, this episode teaches you how to stop collapsing into fear, overthinking, overworking, over-busyness, and over-drinking — and instead step into self-assurance, inner steadiness, and emotional power.

✨ Key Insights & Nuggets

1️⃣ The Real Challenge Isn’t Alcohol — It’s Uncertainty

We don’t fear the event… we fear how we’ll cope.

Uncertainty makes the nervous system panic:

racing thoughts, tight chest, shallow breath.

This drives the impulse to drink, overwork, over-please or retreat.

2️⃣ Uncertainty Lives in the Self — Not in the Situation

You cannot engineer life into certainty.

You can only strengthen the self who meets uncertainty.

This is emotional leadership.

3️⃣ Why We Overthink, Overwork, Over-Give, Over-Drink

All the “overs” come from a dysfunctional relationship with certainty.

Your brain is trying to create safety…

but the very behaviours you use to feel safe become the behaviours that hurt you.

4️⃣ The Pain Behind the Pain: Self-Abandonment

The real suffering happens when you:

• say yes when you mean no
• drink to fit in
• silence your truth
• shrink your needs
• seek reassurance instead of information

Self-abandonment is always painful.

Self-return is always powerful.

5️⃣ Becoming the Hero of Your Own Story

Shift from reassurance-seeker to information-seeker:

Ask once.

Ask to learn.

Stand inside uncertainty without collapsing.

This is self-trust.

This is power.

6️⃣ The French Lesson Moment

The shame of “not knowing” is often self-judgment, not external judgment.

Saying “I don’t know” without collapsing is emotional mastery.

7️⃣ You Don’t Need Certainty — You Need You

The butterfly doesn’t wait for perfect wind.

It learns to fly with the wind.

📝 Journal Prompts

• Where does uncertainty show up most strongly for me?
• What “over” behaviours do I use to avoid it?
• How do I abandon myself when I feel unsure?
• What would it look like to be an information seeker?
• Where can I practice saying “I don’t know” with compassion?

🌿 Community Is Not for Reassurance — It’s for Wisdom

Tribe Sober is a knowledge circle.

A place to learn, share honestly, and rise together — especially inside Accelerate.

⚡ Accelerate Your Sobriety — Free Webinar Invitation

2026 is around the corner.

If you want to start the new year grounded, confident, and free… join us for our free webinar this Sunday where Lynette and Janet introduce the brand new 6-week Accelerate Program.

👉 Register here:

https://tribesober.mykajabi.com/stop-drinking-webinar

This program is for you if you want to:

• build sober momentum
• feel emotionally powerful
• create habits that hold
• rise beyond uncertainty
• reconnect with your Future Self

🎧 Credits

Host: Lynette Le Roux

Series: Becoming the Butterfly – Tribe Sober Podcast

Music: “Remember” by Sutherland

Connect: lynette@llrcoaching.com | tribesober.com

🎙 Episode 4 – Building Your Power Pattern: Creating the House You Want to Live In

A Tribe Sober × Lynette Le Roux Mini-Series — “Becoming the Butterfly”

Music: “Remember” by Sutherland |

🦋 Episode Summary

In this fourth episode of Becoming the Butterfly, Lynette returns from the Tribe Sober 10-year celebration in Bali, filled with gratitude, inspiration, and connection.

She reflects on Triber Sober members sharing their own Power Pattern—a personal mantra or energetic blueprint that helps hold them steady when life feels hard. From “Too blessed to be stressed” to “There’s only ever one Day One,” to “Choose your hard”, these mantras became the foundation for a deeper teaching about how to rebuild the inner home of the mind.

Drawing on the work of Dr. Julia DiGangi, Lynette explains how the brain predicts safety through familiar patterns—and how recovery means gently interrupting the old sequence (“long day → wine → regret”) and installing a new one (“long day → breathe → rest → peace”).

Through simple, sensory Power Actions, Lynette invites you to build your own Power Pattern—your new emotional house filled with light, space, and freedom.

✨ In This Episode

• A heartfelt reflection from Bali
• Why your brain keeps choosing “apple, apple, apple” — and how to switch it to “apple, apple, pineapple”
• The “house you live in” metaphor for rebuilding your inner world
• How to design your Power Pattern — a mantra that feels like home in your body
• Everyday examples of replacing old alcohol cues with new rituals
• Why repetition redecorates the brain — and how to make calm your new familiar
• Journal prompts to help you create your own Power Pattern

🪶 Listener Reflection Prompts

1️⃣ What pattern feels most familiar after a long day?

2️⃣ What new pattern would feel like home in my body?

3️⃣ What sentence helps me remember who I am when life feels hard?

4️⃣ Complete: “I am the butterfly emerging, and freedom is my beautiful name because…”

💡 Takeaway Quote

“Your Power Pattern is the house you live in.

Build it with intention, fill it with peace,

and you’ll never want to move back into the old one again.”

💌 Invitation

2026 is around the corner, and if you want to start the new year feeling fabulous, join Lynette and Janet for the free Tribe Sober Webinar on 16 November.

They’ll introduce the brand-new six-week Accelerate Program — designed to help you build momentum, confidence, and joy as you keep growing your wings.

👉 For more info, visit www.tribesober.com or email lynette@llrcoaching.com.

A Tribe Sober × Lynette Le Roux mini-series

Music: “Remember” by Sutherland | Length: ≈ 18 min

Recorded on the morning Lynette set off for Bali to co-host Tribe Sober’s 10-year celebration, this episode explores how every real transformation passes through turbulence. From Brooke Castillo’s “currency of growth” to Phil Stutz’s “doorway of pain,” from Julia DiGangi’s edge of emotional power to the Positive Intelligence truth that we need to grow our mental six pack—each teacher reveals that the edge is not our enemy.

Through her personal story of “surfing the urge,” Lynette shows how to stop taking the edge off and instead expand your edge—to move through fear like Chuck Yeager breaking the sound barrier and to emerge, like the butterfly, into calm air and new freedom.

• Why discomfort is the currency of growth
• How to use Phil Stutz’s Reversal of Desire—“Bring it on”—to walk through pain now, not later
• How Julia DiGangi’s Edge of Emotional Power expands your capacity for energy and balance
• How Positive Intelligence helps you grow your mental six pack
• The Three F’s practice: Feel it → Feed it → Focus forward
• The dramatic true story of Chuck Yeager’s sonic-boom breakthrough as a metaphor for personal freedom
• How to turn the thought “I need to take the edge off” into “I’m expanding my edge and growing my wings.”

Try this:

1️⃣ Pause before the old habit or coping behaviour.

2️⃣ Breathe and whisper, “This is the edge.”

3️⃣ Feel it. Feed it. Focus forward.

4️⃣ Repeat the thought: I’m expanding my edge. I’m growing my wings.

Journal Prompts:

• Where am I trying to take the edge off instead of listening to what the edge wants to teach me?
• Dear Edge (or Dear Urge), what would you have me know?

Series: A 6-part Tribe Sober x Lynette Le Roux mini-series

Host: Lynette Le Roux

Music: “Remember” by Sutherland — used with permission

From the Not This awakening to the imaginal becoming: Lynette maps how Brooke Castillo’s Model (C→T→F→A→R) meets the butterfly’s cocoon. You’ll practice creating from your future self, activating “imaginal cells” of new thoughts and feelings to shape different actions and results.

• The cocoon as the river of change where the old dissolves and new wings form
• How thoughts (the “imaginal cells”) create feelings → actions → results
• A practical way to think from your future self instead of your past

• Write two Models: (1) Old Self and (2) Imaginal/Future Self
• Practice the new feeling (from your future self model) for one minute daily this week

• 00:00 — Opening: “Remember” (Sutherland)
• 00:44 — Welcome & recap
• 01:45 — Cocoon & imaginal cells
• 02:22 — The Model explained
• 06:38— Wine example (two realities, one bottle)
• 08:30 — River of change (a.k.a. “river of misery”)
• 09:56 — Future-self visioning practice
• 12:45 — Revisit your Why List
• 13:49 — Two-model journaling + daily feeling rep
• 16:37— Wisdom Echoes
• 17:18 — Call to action & teaser for Ep 3
• 18:08 — Outro: “Remember” (reprise)

• Tribe Sober: https://tribesober.com
• Email Lynette: lynette@llrcoaching.com

If you’d like help with your Models or crafting your future-self vision, email lynette@llrcoaching.com and let’s start a conversation.

• Host & writer: Lynette Le Roux
• Collaboration: Tribe Sober
• Music: “Remember” by Sutherland (used with permission)