Why Is Everyone Drinking Less These Days? Sami Spalter Shares Her Alcohol-Free Journey

The red solo cup culture that defined previous generations is quickly becoming a relic of the past. Alcohol consumption is declining among young adults, with Gen Z leading a movement toward sobriety that’s reshaping social norms. Whether you call it sober curious, mindful drinking, or just taking a break from alcohol, this generation is choosing clarity over cocktails—and Sami Spalter is proudly joining the movement. 

“Here I am a year without alcohol—a year of choosing to not numb out, a year of choosing to not dim my light, a year of being able to wake up in the morning and feeling like my best self, a year of having so much confidence and joy from within, and year of really getting to know myself so deeply,” she says.

Now, Spalter, the co-founder of the wellness platform Form alongside bestie and co-host Sami Clarke, is sharing why she made the decision to live an alcohol-free life on Transform. Choosing a sober lifestyle has been one of Spalter’s most empowering decisions. One year into this journey, Spalter is opening up about how it’s impacted her life and the unexpected discoveries along the way. For anyone exploring sobriety or finding the confidence to make a decision for yourself, her insights offer inspiration and practical wisdom.

A few takeaways from the first year of no alcohol 

While being alcohol-free represents just one facet of Spalter’s lifestyle, its impact has rippled through every aspect of her life. Throughout her transformative first year, Spalter journaled her observations about sobriety—from the unwavering support of her inner circle to the confidence she’s found within herself, not to mention the simple pleasure of hangover-free mornings. 

Among her most powerful realizations:  “My joy and energy were never tied to alcohol, they were always mine. And yes, my sober dance moves are better than I thought.” 

Perhaps more significantly Spalter recognized how she had previously relied on alcohol for confidence, (liquid confidence) not realizing she was actually dulling her authentic self. 

“I was numb to all the magic that was in me,” she explains. “Being able to lead with that and have all of my inner light feels so good.” 

Spalter admits that an alcohol-free life is not for everyone, but the power is the freedom to choose what’s best for you. She says, “If you’re listening and you’re like you love your red wine, your beer, or your spicy margarita, go you! There is zero judgment toward you if that is a life you are choosing for yourself. I’m just here to remind you that you deserve to make the best decisions and choices for your own life, as I do for mine.”

Spalter’s family history with alcohol and addiction 

Spalter’s mom, who died in 2022, was an alcoholic—a painful and impactful part of her story. As a kid, she often wondered why her mom would choose something that dimmed her light. Now, Spalter is able to recognize that her mom had a disease and that she was dealing with demons of her own. “As a kid, you are just like, ‘What is going on? That’s not my mom. Where is my mom?’” Spalter recalls.  

Unfortunately, Spalter’s mom never conquered her addiction. When she passed away, Spalter took a really hard look in the mirror and began to reevaluate her relationship with alcohol. She says, “Alcohol has hurt me and people I love so much. Why would I continue to say yes to something that has hurt me and people I love? That is when I made the decision for myself to [be alcohol-free].”

After her mom’s passing, Spalter went on a years-long journey of experimenting with alcohol moderation and focusing on self-love and health and exercise. She says, “Because I started to give a sh*t about my health and body, alcohol became an obvious no for me. It took me years of my healthy journey, full send, to say ‘No, I’m not having alcohol anymore.’”

The social component of sobriety 

Despite being alcohol-free, Spalter said the last year has been one of her most socially active periods. She’s been to 20 weddings, countless happy hours, bachelorette parties, girls’ trips, couple’s’ trips, birthday parties, and dinners. One of the most exciting and probably surprising benefits of being alcohol-free is the lack of judgment from the people around her. 

“When people who love you watch you make good choices for you and they feel that these choices are not just a trend, they are going to meet you with so much encouragement,” she says.

Of course, Spalter gets a lot of questions from strangers about her sober lifestyle. “I know when it’s right and safe for me to share my truth. My truth doesn’t always have to include that my mom was an alcoholic. It doesn’t need to include that I used to disassociate and escape from my life through binge-drinking,” she explains.

When met with curious questions, Spalter says you can give your truth—whatever version of that you want to share. It can be as lighthearted or as deep as you choose. You might say, “I just really enjoy feeling like my best self, and I’m such a morning person. For me, alcohol doesn’t have a place in my life,” or “I don’t enjoy the taste of it. I never have.”

Healthy alternatives for coping 

Now that she is alcohol-free, Spalter has found other tools to cope with her trauma. She explains, “Without having alcohol, I have turned to really long walks. I love going downstairs and hugging my husband, Andrew, and just telling him how I feel. I learn to communicate through those times versus leaning on alcohol.”

Spalter also is big on embracing her inner child—hanging out with friends and finding the simple joys in doing lighthearted, childlike activities that don’t include alcohol. Whether it’s exercising, trying a new activity, or going out on her boat, many of Spalter’s favorite activities now don’t even have room for alcohol. 

Mocktail recipes worth trying

When she is out with friends and they order alcohol, Spalter go-to is Diet Coke. For mocktails, Spalter loves a club soda with any fruit juice—grapefruit juice, lime juice, or a “party of lemons.” It gives the same fun and flirty vibe of a cocktail. She’ll also order water or tea as an alternative. 

“You can really have fun with it! I’m still trying out non-alcoholic alternatives. I’m really good with a club soda or water,” Spalter says, illustrating that choosing sobriety isn’t about restriction—it’s about expansion. Listen to the full episode of Transform wherever you get your podcasts.