Learn what cravings really are, what sparks them, and how to move through them without giving in.
Summary
In this episode of The Sober Docs Podcast, Dr. Kali Theis, board-certified pediatrician and recovering alcoholic, breaks down one of the most common challenges in sobriety: alcohol cravings. She explains the science behind cravings, why they happen, and why they’re completely normal—even years into recovery. Kali shares the three main categories of triggers, a personal story about navigating her own cravings, and the practical strategies that helped her take back control. From breathing exercises to grounding techniques, distraction, and connection, this episode is packed with actionable tools to help you ride out cravings with confidence. You’ll walk away with a new perspective: cravings aren’t failures, they’re training opportunities to strengthen your sober muscles.
Timestamps
00:00 Introduction and framing cravings
02:00 What cravings really are (the science)
03:00 Triggers: stress, environment, internal states (HALT)
05:00 Kali’s personal craving story
07:00 Coping tools and the “craving toolbox”
09:00 Movement, grounding, and breathing techniques
10:00 Mindset shift: cravings as opportunities
11:00 Closing thoughts and CTA
Takeaways
-Cravings are normal and do not mean you’re weak or failing.
-They peak and pass—most within about 20 minutes.
-Common triggers fall into stress/emotion, environment, and HALT (hungry, angry, lonely, tired).
-Having a “craving toolbox” ready makes it easier to respond in the moment.
-Every time you ride out a craving, you strengthen your resilience.
Notable quotes
“Cravings are temporary, but your strength is long lasting.” — Dr. Kali Theis
“Cravings don’t define you. What defines you is the move you make next.” — Dr. Kali Theis
“Every craving is a chance to train your sober muscles.” — Dr. Kali Theis
Share this episode with someone in recovery who might need encouragement, or bookmark it for when a craving hits. For more tools and coaching, follow Kali on Instagram at @thesoberdocs.
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