Hello Viewer,

I was never a big drinker, but I grew into a whiskey aficionado — no mix, no rocks, straight. Over the years, my tolerance grew, my wallet shrank, and the following days grew shorter. Last September, I decided I would not be taking shots at night while also taking shots to the head in the gym. Thirteen months and counting, I feel like I’ve gained new powers.

In edition #109, are you ready for Sober October?

👇 CHECK IT OUT  

👥 Community: Join OVE’s 7 Day Challenge (on Instagram)
💪🏾Workout: Step iT Up (Build Lower Body Strength+Cardio)
🙌🏾 Refer a Friend: Bring 2 friends and get our full Reset Toolkit
💪 Exclusive Offer: Get Fall Fit 🍂—work with Coach DC 

LAST WEEK’S 📊

THIS WEEK’S 🧐 

_{👁️ OVE’S GUIDE TO}

SOBER OCTOBER

How It Started

In 2014, a group of podcasters (led by Joe Rogan and friends) challenged each other: no alcohol for 31 days. What began as a friendly bet has grown into a worldwide movement.

Now every October, millions hit pause on drinking — turning it into a reset for the body, mind, and wallet.

What It’s About

Sober October is more than avoiding alcohol. It’s about:

• 🧠 Regaining clarity and focus

• 💪 Reclaiming energy for training, work, and creativity

• 🛏️ Resetting sleep cycles

• 👯 Building community by bringing friends and family along

It’s also a test: What does life feel like without the automatic drink?

The Rules + Boundaries

• 🚫 No alcohol from Oct 1 to Oct 31

• ✅ Replace drinks only with non-intoxicating swaps (sparkling water, teas, mocktails)

• ⚠️ Avoid other substances (caffeine overload ☕️, recreational marijuana 🥦 & mushrooms 🍄) as replacements — focus on clarity, avoid substitutes

• 📝 Track your mood, energy, and sleep

• 👥 Bring a friend, or join a group 👇

• Check out OVE’s 7 Day Challenge on Instagram: Join Here

  Weekly Levels of Difficulty 🗓️

  Give yourself structure, but allow progression:

  	Focus / Intensity	Goal
  Week 1	Soft start	Try 3 full alcohol-free days (non-consecutive)
  Week 2	Building momentum	Push to 5 alcohol-free days
  Week 3	Solid streak	Try to go 7 full days straight
  Week 4	Full immersion	Complete full 31 days, handling tough social situations

You decide your starting point (Week 1 or maybe jump into Week 2) depending on where you are. And yes — if you slip, reset and keep going.

Why It’s Hard (and Why That’s Normal) 🧐 

Sober October isn’t just about willpower — it’s about facing a culture designed to keep you drinking.

• Social pressure 🗣️: Parties, holidays, and dinners where drinking is “expected.”

• Habit loops 🔂: A drink signals “end of work,” “start of weekend,” or “time to relax.”

• Advertising & Media 📺:

  • Ads glamorize alcohol as the shortcut to fun, connection, and confidence (IAS).

  • TV and movies repeatedly link happiness to drinking — the party scene, the romantic toast, the “wind-down” glass of wine.

• Cultural language 🔤: “Happy Hour,” “Raise a glass,” “Celebrate with champagne” — phrases that tie joy to alcohol.

• Cravings & neurochemistry 🧠: Alcohol stimulates dopamine and endorphins, and your brain misses the “hit.”

• Identity 🤷‍♀️: If drinking feels tied to who you are socially, being sober can feel like losing part of yourself.

• Industry pull 🥂: For those in the drinks, bar, or hospitality industry, this is especially tough. Your environment normalizes alcohol daily. Awareness is power — you’re resisting an entire system built to keep the taps flowing.

Why Care?

Alcohol quietly sabotages recovery, sleep, and metabolic health. A break, even just 4 weeks, delivers big wins:

• 💪 Faster muscle recovery and better training performance

• 🧠 Clearer focus and sharper memory

• 😴 Restful, deeper sleep

• 🩺 Reduced inflammation, improved liver function, and stronger immunity

👉 Already explored in Edition #66: Body Off Booze and refocused 👁️ in Edition #108: Less Drinks. Now it’s your chance to live it.

The Stats

• 1 in 5 Canadian adults attempts a sober challenge yearly (Canadian Community Health Survey, 2023) 🍁 

• 2023 UK “Dry January” study found:

  • 62% slept better

  • 54% had more energy

  • 71% saved money (InsideTracker Study) 🇬🇧 

• After one month of abstinence, 70%+ reported they drank less overall going forward (Recovery Research Institute).

• Heavy drinkers who paused for 1 month saw improved blood pressure, liver health, and insulin sensitivity (PMC).

Your Turn

👥 Rally a friend for accountability or join a group challenge.
👉 Tap into OVE’s 7 Day Challenge on Instagram: Join Here

The more support you bring, the easier (and more fun) this becomes.

🧠 MINDFUL RESET

3 ALTERNATIVES

Instead of reaching for a drink, try these:

1. Evening Check-In ☺️

Jot down what triggered your craving and what emotion sat beneath it. You’ll spot patterns quickly.

2. Anchor Ritual 😮‍💨 

Replace the “end of day” drink with a deliberate pause — 3 deep breaths, stretching, or sipping a glass of sparkling water with intention.

3. Observer Mode 👁️

Notice the craving without acting. Name the feeling (“I feel restless”) and watch it pass. This builds tolerance for discomfort.

Beyond October — Other Resets

Why stop here? Try these seasonal resets:

• 🟣 Dry November

• 🔵 Just-Water January

• 🟢 Abstinence April

• 🟡 Sober September

Each offers a fresh chance to test your habits and reset your health.

Proudly presented by Train With Overman 👁️

You’re why I spend hours researching and crafting these editions — so you can read OVE’s Guide, share it, and help more people reset their drinking habits. Here’s to clear minds, deeper sleep, and stronger bodies this Sober October. 🎃💪

Until Next Edition,

Coach DC
OVE’S GUIDE 👁️

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}