Ep. 100 Yoga, Breath, and Sober Aging with Patricia Becker

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Aging with Grace: Embracing Yoga, Breath, and Alcohol-Free Living After 50

The Journey to a Vibrant, Alcohol-Free Life

In the 100th episode of the Sober and Lit Podcast, host Coach Ruby and Coach Susan sat down with Patricia Becker, a seasoned yoga instructor and plant-based nutrition coach. With over four decades of experience, Patricia’s mission centers around helping adults 50 and older rediscover strength, vitality, and joy. Her story is one of transformation—moving from a life shaped by societal norms and unhealthy habits to a vibrant, alcohol-free existence marked by mindful choices and loving awareness.

How Nutrition and Lifestyle Changes Can Heal the Body

Patricia’s candid account begins with her early years, filled with social drinking and following the crowd. “I drank, drank, drank… it was just the thing you do,” Patricia shared. Like many, her lifestyle at the time resulted in health challenges and a sense that something needed to shift.

A turning point came when she discovered macrobiotics—a holistic approach to nutrition and life balance. By eliminating alcohol, sugar, and processed foods while focusing on whole grains, vegetables, and plant-based meals, Patricia saw dramatic improvements: chronic ankle pain disappeared, energy soared, and even nagging skin issues resolved.

It wasn’t a gradual change. “Patricia threw the sugar out, stopped beef, threw the alcohol out,” and began a new way of eating. As she embraced natural foods and left behind alcohol, Patricia’s body healed in unexpected ways, reinforcing the profound power our food and drink choices have on health—especially in midlife and beyond.

Harnessing the Power of Breath

Another cornerstone of Patricia’s teaching is the power of breath. She introduced the listeners to the science and practice behind intentional breathing, referencing James Nestor’s acclaimed book, *Breath*. 

“Our breath is our most intimate friend and ally. It’s always there, supporting us 24/7, free of charge,” says Patricia. Breathwork can energize, calm, and offer relief during moments of craving—a key tool for anyone on an alcohol-free journey.

One practice Patricia led was the 4-7-8 breath: inhale for four counts, hold for seven, and exhale for eight. This technique, she explains, “helps relax our bodies and minds,” activating the parasympathetic nervous system and easing stress. As Susan noted, regular practice of this breathwork not only helps in moments of need but cultivates a sense of calm and centeredness throughout everyday life.

Yoga for Mobility, Balance, and Joyful Aging

Patricia’s yoga philosophy is all about mindful movement tailored to mature bodies. “The yoga sort of slows us down and lengthens some of the muscles… with yoga, it’s more about tuning into your body, slowing down, loving your body, stretching it out, and no forcing, no pushing,” Patricia explains.

Yoga, according to Patricia, helps maintain mobility, balance, and ‘tensile strength’—the body’s ability to bend and recover rather than break with age. She emphasizes hip openers, modifications, and gentle practices like chair yoga to meet everyone’s needs, regardless of physical limitations or experience. “Anybody can do yoga,” she insists, whether recovering from surgery or seeking simple ways to stay limber and strong.

Self-Love, Connection, and the Alcohol-Free Community

A recurring theme in the conversation is loving awareness and connection—to self and community. Patricia repeats the mantra of loving your body, breath, and journey. This shift from self-criticism to self-care is essential, not just in yoga practice but in everyday life. “[Patricia Becker](/speakers/B) reminds us: never criticize yourself… loving awareness is our superpower as you move through your day.”

Connection and belonging are also foundational—whether it’s joining Patricia’s yoga classes, attending retreats, or simply sharing stories. Being part of a supportive, alcohol-free community can make all the difference.

Conclusion: Rediscovering Joy at Any Age

As Ruby highlighted, it’s possible to reclaim energy, health, and happiness at any age. Patricia’s journey and teachings show that letting go of alcohol and embracing nutrition, mindful movement, and breathwork can transform not just the body but the whole of life. With these accessible tools and a loving approach, we can all truly age with grace—strong in body, clear in mind, and joyful in spirit.
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Ruby Williams at Freedom Renegade Coaching https://www.freedomrenegadecoaching.com/

Follow Coach Ruby: @rubywilliamscoaching
Email: [email protected]
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