ShameOver - The Drink Less Podcast

Most people don’t plan to overdrink… it just happens.In this quick episode, I’m sharing a simple “code word” tool that helps you interrupt drinking in the moment — without willpower, shame, or feeling controlled.In this episode, we talk about:why overdrinking isn’t a willpower issuehow your brain shifts after just a couple drinkswhat “autopilot drinking” actually ishow to stay connected to your intentions in the momentthe code word method and how it workswhy tone and delivery matter more than the word itselfhow to involve someone you trust (without feeling judged or controlled)how to interrupt the pattern without shameIf you want more support:This is exactly the kind of shift we go deeper into inside my reset — where we focus on understanding your habits, patterns, and what’s actually underneath your drinking so you can finally feel in control in a way that feels good and sustainable.👉 Join the reset here.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

Welcome to Part 2 of this powerful conversation with depth psychotherapist and somatic practitioner Elani Engelken.If Part 1 helped you understand why alcohol can become a form of regulation, this episode takes it a step further. We get into the deeper healing work: intuition, dissociation, freeze states, trauma responses, self-sabotage, and why your behavior is not the same thing as your identity.This is the kind of conversation that makes you stop and go,“Wait… that explains so much.”We talk about why so many of us stay disconnected from our bodies, how old survival patterns can quietly run the show, and what it actually takes to heal without shaming yourself in the process.If you’ve ever wondered why you keep repeating patterns even when you know better — this episode is for you.In this episode, we talk about:how intuition shows up in the bodytrauma responses like fight, flight, fawn, and freezewhat dissociation can look like in everyday lifewhy some people live in a “functional freeze” statehow healing happens when safety is finally presentwhy self-sabotage is often a symptom, not the real issuehow unresolved pain can show up through chaos, drinking, and repeated patternsthe power of reparenting, support, and being deeply seenwhy the right healing path should both challenge you and speak to youFavorite takeaway:Your behavior is not who you are.It’s often the clue pointing to the part of you that needs care, support, and healing.Connect with Elani:Elani Engelken is a depth psychotherapist and somatic healer whose work sits at the intersection of nervous system science, depth psychology, and embodied healing. She works with individuals, couples, families, and groups to explore the patterns that live beneath the surface, in the body, in the lineage, and in relationship. She is particularly drawn to the places where psychology and the sacred meet.Learn more at elaninicole.com or check out her podcast A Little Bit Psychic🚀 READY TO ACTUALLY CHANGE YOUR DRINKING?This is exactly why I created my Drinking Reset — to help you get back to the basics, understand your patterns, and uncover what’s really driving your habits.Not a sobriety program.Not restriction.Just real awareness, real tools, and real change.👉 Join the reset here.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

What if alcohol isn’t actually the problem… but the support system you’ve been relying on when real support is missing?In Part 1 of this conversation, I sit down with depth psychotherapist and somatic practitioner Elani Engelken to talk about what somatic healing actually is, why so many women use alcohol as a shut-off valve, and how motherhood, overwhelm, and nervous system dysregulation all play a much bigger role than most people realize.This episode goes way beyond “just drink less.” We get into the deeper why behind drinking, especially for women and moms who are carrying a lot, giving a lot, and often don’t have enough support themselves.If you’ve ever felt like that evening drink is the first time all day you get to exhale… this conversation is going to hit.In this episode, we talk about:what somatic work actually means and why it’s become such a buzzwordthe difference between top-down healing and body-based healingwhy so many women use alcohol to “shut off”how alcohol can become a stand-in for support, soothing, and regulationthe role of motherhood, caregiving, and overwhelm in drinking habitswhy co-regulation matters so much more than we’ve been taughthow Western culture disconnects us from our bodieswhy community can be one of the most healing parts of the journeyFavorite takeaway:Alcohol often isn’t just about the alcohol.For so many women, it has become the support system where support is lacking everywhere else.About Elani:Elani Engelken is a depth psychotherapist and somatic healer whose work sits at the intersection of nervous system science, depth psychology, and embodied healing. She works with individuals, couples, families, and groups to explore the patterns that live beneath the surface, in the body, in the lineage, and in relationship. She is particularly drawn to the places where psychology and the sacred meet.Learn more at elaninicole.com or check out her podcast A Little Bit Psychic🚀 READY TO ACTUALLY CHANGE YOUR DRINKING?This is exactly why I created my Drinking Reset — to help you get back to the basics, understand your patterns, and uncover what’s really driving your habits.Not a sobriety program.Not restriction.Just real awareness, real tools, and real change.👉 Join the reset here.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

Ever felt like you turn into a version of yourself you don’t even recognize after a few drinks?Maybe more reactive… more emotional… more combative… or just not you anymore?You’re not alone — and you’re not broken.In this episode, I’m breaking down what’s actually happening when alcohol starts to shift your personality… and why it’s not random.Because here’s the truth:Alcohol isn’t creating the problem — it’s exposing what hasn’t been processed.We dive into:Why your personality can change after “just a few”What’s really happening in your brain when your “off switch” disappearsThe hidden buildup of unprocessed emotions (and where they go)Why so many women feel pressure to “keep it together” — and how that backfiresThe connection between overgiving, depletion, and drinkingHow alcohol becomes a form of self-soothing (but not real regulation)The powerful shift from “what’s wrong with me?” → “what do I actually need?”And one of the most important takeaways:You’re not overreacting… you’re under-expressing.This episode is your invitation to get curious about what’s underneath your drinking — without shame, judgment, or extremes.🚀 READY TO ACTUALLY CHANGE YOUR DRINKING?This is exactly why I created my Drinking Reset — to help you get back to the basics, understand your patterns, and uncover what’s really driving your habits.Not a sobriety program.Not restriction.Just real awareness, real tools, and real change.👉 Join the reset here: https://stan.store/ShameOver/p/drink-less-reset-with-erica***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If you’ve been feeling off lately… disconnected, unmotivated, or just not like yourself—this episode is for you.In this raw and unfiltered conversation, I’m sharing what’s been going on behind the scenes, including the recent loss in my family, navigating grief, and what happens when you can’t access your emotions the way you expect to.I am talking about:Why emotions come in waves (and sometimes hit out of nowhere)The surprising ways your body holds onto stress, grief, and unprocessed feelingsWhat happens when you use alcohol to cope (and why it actually prolongs the pain)How to start feeling your emotions instead of avoiding themSimple ways to regulate your nervous system and reconnect with yourselfThis is your reminder that:You don’t have to be “strong” for everyone else.You don’t have to numb your way through hard seasons.And you are allowed to not be okay.Because drinking less isn’t about willpower… it’s about healing what’s underneath.If this resonates, share it with someone who needs to hear it. And if you’re ready to start changing your relationship with alcohol in a way that actually feels good, you know where to find me.Don't forget to subscribe so you don’t miss an episode!Work With MeIf you’re ready to:Drink less without giving it up entirelyBreak the all-or-nothing cycleRegulate your nervous systemBuild confidence without alcoholCome join me inside ShameOver. Go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

In the final part of my conversation with Jessica Tanir, we dive into something that does not get talked about enough when it comes to drinking less: nervous system regulation.So many women think they have a drinking problem, when really alcohol has become a coping tool — a fast way to de-stress, disconnect, numb out, or finally exhale. In this episode, Jessica and I talk about what it means to actually regulate instead of numb, and why this is such an important part of healing your relationship with alcohol.We also get into social media and comparison, the power of in-person connection, Jessica’s experience with plant medicine and retreats in Peru, and the practical strategies that helped her stay alcohol-free — including non-alcoholic alternatives, adaptogens, and bartender-approved tips for drinking less in social settings.This episode is such a good one for anyone who wants to feel better, drink less, and build a life that doesn’t constantly leave them desperate to escape it.In this episode, we cover:Why so many women drink to regulate stressAlcohol and the nervous systemWhy numbing emotions keeps you stuckSocial media, comparison, and overstimulationThe value of in-person events and real connectionJessica’s experience with plant medicine in PeruIntention setting and emotional healingBartender-approved tips for drinking lessNon-alcoholic drinks, adaptogens, and mocktail alternativesWhy finding supportive alcohol-free options mattersConnect with Jessica TanirThe Reconnection Retreat - https://www.jessicatanir.com/retreatInstagram - https://www.instagram.com/jessicatanir?igsh=MTlvYW00c3VqZ2RxMQ==Jessica is an Integration Guide, yoga and sound healing facilitator, and psychedelic mentor. She supports individuals in integrating habits, rituals, and mindset shifts that cultivate a deeper connection to self and more intentional living.Work With MeIf you’re ready to:Drink less without giving it up entirelyBreak the all-or-nothing cycleRegulate your nervous systemBuild confidence without alcoholCome join me inside ShameOver. Go to shameover.me to get started today.Don't forget to subscribe so you don’t miss an episode!***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

In part two of my conversation with Jessica Tanir, we go beyond alcohol itself and into the deeper mindset patterns that often drive our habits.We talk about what happened after Jessica first took a break from drinking, why she eventually chose to continue living alcohol-free, and how easy it is for labels like “sober,” “drinker,” or even “problem drinker” to become part of someone’s identity.This episode is a powerful reminder that your drinking habits are rarely just about alcohol. They’re often connected to self-worth, people pleasing, negative self-talk, pressure, perfectionism, and the way you see yourself.Jessica and I also talk about why so many women are disconnected from themselves, how productivity culture keeps us stuck in cycles of stress and overconsumption, and why real change starts with awareness and self-respect — not shame.If you’ve ever felt stuck in a cycle of overthinking, starting over, beating yourself up, or feeling like you “failed,” this episode is for you.In this episode, we cover:What happened after Jessica’s first sober experimentWhy labeling yourself can backfireThe problem with making sobriety or drinking your identityWhy mindset matters more than willpowerThe connection between alcohol and self-worthPeople pleasing, perfectionism, and negative self-talkWhy so many women struggle to truly connect with themselvesProductivity culture and the pressure to always be doing moreWork With MeIf you’re ready to:Drink less without giving it up entirelyBreak the all-or-nothing cycleRegulate your nervous systemBuild confidence without alcoholCome join me inside ShameOver. Go to shameover.me to get started today.Work With JessicaThe Reconnection Retreat - https://www.jessicatanir.com/retreatInstagram - https://www.instagram.com/jessicatanir?igsh=MTlvYW00c3VqZ2RxMQ==Jessica is an Integration Guide, yoga and sound healing facilitator, and psychedelic mentor. She supports individuals in integrating habits, rituals, and mindset shifts that cultivate a deeper connection to self and more intentional living.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

What happens when someone who spent years behind the bar starts questioning alcohol for herself?In this episode of the ShameOver: Drink Less Podcast, I sit down with Jessica Tanir, an integration guide, health coach, and former bartender, to talk about the intense drinking culture inside the hospitality industry and how it shaped her relationship with alcohol.Jessica shares what it was like working in high-profile restaurants and nightlife spaces in New York City and Miami, where drinking after shifts, blacking out, and overindulging were completely normalized. She opens up about the “double life” she was living—building a wellness-focused life on one hand while still surrounded by alcohol culture on the other.We also talk about the moment that made her realize something had to change, how she started with a short break from alcohol, and why taking things in small steps can be so much more effective than going all-in with pressure and perfection.If you’ve ever wondered whether your drinking habits have just been normalized by your environment, this conversation is going to hit.In this episode, we cover:Jessica’s background as a bartender in NYC and MiamiThe reality of drinking culture in hospitality and nightlifeWhy blackout drinking can start to feel “normal”The connection between environment and overdrinkingHer wake-up call moment with alcoholWhy a short break can be more powerful than an all-or-nothing mindsetHow sober curiosity often starts quietlyLearn more about Jessica Tanir:The Reconnection Retreat - https://www.jessicatanir.com/retreatInstagram - https://www.instagram.com/jessicatanir?igsh=MTlvYW00c3VqZ2RxMQ==Work With MeIf you’re ready to:Drink less without giving it up entirelyBreak the all-or-nothing cycleRegulate your nervous systemBuild confidence without alcoholCome join me inside ShameOver. Go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

In Part 2 of my conversation with Sarah from Strong By Sarah, we move beyond metabolism and into something deeper:Why so many women use alcohol, food, shopping, scrolling, or over-exercising to regulate their nervous systems.If you’ve ever:Poured a drink to calm downUsed wine to feel more confident in social situationsFound yourself replacing alcohol with snacking or online shoppingStruggled with anxiety after drinkingFelt social pressure around alcoholThis episode is for you.We talk about:Nervous system regulation for womenWhy alcohol worsens anxiety and depressionHow cortisol and stress impact cravingsSocial pressure and drinking cultureConfidence without liquid courageReplacing habits without swapping one vice for anotherBoundaries and changing your circleAlcohol and identityWhy “just have one” isn’t always simplePractical coping strategies that actually workSarah shares her personal journey of walking away from alcohol, how she stopped romanticizing drinking, and what helped her build real confidence without needing a cocktail in her hand.We also talk about:Cigarettes, appetite control, and food restriction patternsChronic stress and coping mechanismsBuilding regulation skills as an adultIf you’re trying to drink less without quitting completely — or you’re curious about your relationship with alcohol — this episode will help you understand the psychology and physiology behind it.You don’t need more willpower.You need awareness, regulation tools, and support.Work With MeIf you’re ready to:Drink less without giving it up entirelyBreak the all-or-nothing cycleRegulate your nervous systemBuild confidence without alcoholCome join me inside ShameOver. Go to shameover.me to get started today.Don't forget to subscribe so you don’t miss an episode! About SarahSarah is a women’s health coach and doctoral candidate in sports nutrition and exercise science. She helps women eat more, lift heavier, regulate hormones, and build strong, sustainable bodies without extreme dieting.Follow her at:Instagram: @StrongBySarahSubstack, TikTok + YouTube: Strong By Sarah***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If you’ve been working out consistently, eating “pretty healthy,” and still not seeing results — this episode is going to connect some major dots.In Part 1 of this conversation, I’m joined by women’s health coach and doctoral candidate in sports nutrition and exercise science, Sarah of Strong By Sarah, and we’re breaking down why so many women are stuck in a cycle of:Chronic dietingOver-exercisingLow calorie intakeHormone disruptionHigh cortisolAnd stalled fat lossWe talk about reverse dieting for women, why eating more can actually improve metabolism, and how lifting heavier (instead of living in bootcamp cardio) changes your body composition and long-term health.We also dive into:What leptin is and how chronic dieting disrupts hunger and satietyWhy under-fueling leads to binge-restrict cyclesThe real reason your workouts might not be building muscleCortisol and belly fat in women over 35Hormone testing, bloodwork, and advocating for yourselfWhy muscle is critical for longevity and perimenopauseIf you’re a midlife woman in your 30s, 40s, or 50s who feels like your body isn’t responding the way it used to — this episode will help you understand why.This conversation is especially important for women navigating:PCOSPerimenopauseHormone imbalanceMetabolism changesWeight loss resistanceAnd in Part 2, we go even deeper into nervous system regulation, alcohol, confidence, and why so many women use drinking as a coping tool.Make sure you’re subscribed so you don’t miss it.About SarahSarah is a women’s health coach and doctoral candidate in sports nutrition and exercise science. She helps women eat more, lift heavier, regulate hormones, and build strong, sustainable bodies without extreme dieting.Follow her at:Instagram: @StrongBySarahSubstack, TikTok + YouTube: Strong By SarahTo connect with Erica + ShameOver go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

In part two of this powerful conversation on the ShameOver Podcast, I’m back with Shauna, the Mystic Herbal Doula, to explore what so many women struggle with after having kids — letting go.Letting go of control.Letting go of who you used to be.Letting go of unrealistic expectations, comparison, and the pressure to “get back” to yourself.In this episode, we shift beyond the physical side of postpartum and into the nervous system, emotional healing, and identity work that so often gets overlooked — yet impacts everything from your mood and energy to your habits, coping mechanisms, and relationships.We talk about:Why all-or-nothing thinking keeps women stuckHow to regulate your nervous system during overwhelming seasons of motherhoodSimple, accessible tools for emotional release (journaling, body scans, rituals, meditation)Why you don’t need to “find yourself again” — and what to focus on insteadThe subconscious beliefs driving control, perfectionism, and burnoutHow caffeine, blood sugar, and daily habits affect your nervous systemWhy community and connection are essential for mental healthHow to build a village as a mom — even when it feels awkward or uncomfortableThis conversation is especially for deeply feeling, highly sensitive women who care deeply, give constantly, and often put themselves last.Healing doesn’t come from doing more or pushing harder — it comes from slowing down, releasing what no longer serves you, and allowing yourself to be supported.👉 If you haven, you listened to Episode 1, start there for the foundation on postpartum recovery, hormones, nutrition, and the “bounce back” myth.Socials:Www.instagram.com/mystic.herbal.doula https://www.tiktok.com/@mysticherbaldoulahttps://youtube.com/@sparkle_vibrationsPodcasthttps://open.spotify.com/show/6FeQKLgiEMk6dR70cPIBFh?si=wZSE1uPOQj6KZDQ-cm4UDgTo connect with Erica + ShameOver go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

Postpartum is not six weeks.It’s not eight weeks.And it definitely doesn’t end once you’re “cleared” at your follow-up appointment.In this episode of the ShameOver Podcast, I’m joined by Shauna, the Mystic Herbal Doula, for an honest, eye-opening conversation about what postpartum really looks like — and why so many women feel blindsided, overwhelmed, and unsupported after having a baby.We talk about why postpartum is a lifelong chapter, not a short recovery window, and how the lack of education, preparation, and support leaves mothers feeling like they’re failing — when in reality, they were never given the tools they needed.This conversation dives deep into:Why postpartum hormones can feel like pre-menopause overnightThe cultural pressure to “bounce back” and why it’s harming womenHow comparison and unrealistic expectations make postpartum harderWhy nutrition is foundational to recovery, mood, and long-term healthThe connection between postpartum depletion, blood sugar, cravings, and coping behaviors like alcoholWhy Western culture fails mothers — and what we can learn from other traditionsWhether you’re newly postpartum, years into motherhood, or simply wondering why things felt harder than you expected after having kids, this episode will make you feel seen, validated, and less alone.Postpartum isn’t something to rush through — it’s something to be supported through.👉 Part two of this conversation goes even deeper into nervous system regulation, emotional healing, and building a supportive village — so be sure to listen to both episodes.To connect with Erica + ShameOver go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If you can take days off drinking… but once you start, it’s like your brain forgets the word stop — this episode is for you.We’re talking about the “off button” struggle: why it’s so common, why it’s NOT a willpower problem, and the exact tools that help you drink less without going all-in sober or white-knuckling your social life.I’m sharing my signature framework Drink Like a P.L.A.Y.E.R. (Plan, Start Later, Alternate, Know Your Why, Eat + End Earlier, Rest + Repeat), plus the sneaky strategies that helped me go from daily wine-drinker to a take-it-or-leave-it mindset — without the shame spiral.You’ll learn how to slow down, stay present, avoid the “third drink turns into five” situation, and build actual confidence with alcohol… one practice at a time.Because you can lose the hangover without losing the booze.In this episode, we cover:Why the “off button” struggle is so common (and why you’re not alone)Why all-or-nothing approaches (including Dry January done the usual way) can backfireHow stress + nervous system overload fuels overdrinkingWhy “one more” feels automatic once alcohol is in your systemThe truth about pacing: your body processes ~1 standard drink per hourDrink Like a P.L.A.Y.E.R.: my step-by-step moderation frameworkP = Plan + PrepareL = Start LaterA = Alternate (water/electrolytes count, babe)Y = Know Your WhyE = Eat + End Earlier (protein is queen)R = Rest + Repeat“Know your number” and why going over it changes everythingHow booze-free options can scratch the ritual itch (it’s more psychological than you think)Low ABV / “low and slow” choices that help you stay in controlA simple nightcap swap that supports hydration + better sleepThe reflection questions that make your progress stick (without judgment)Want support + structure?Check out my current offerings and resources at ShameOver (and keep an eye out for upcoming cohorts + Self-Loveuary).*This program offers coaching and education and is not therapy or medical treatment. If you’re currently in crisis, please seek appropriate professional support.

This episode is a rant—and it’s coming from a place of deep care.As Dry January kicks off, I’m seeing a wave of messaging that says sobriety is the only way, and if you can’t do it, you’ve failed. I’m here to call that out.In this episode, I talk about:– Why shame makes drinking worse, not better– Why sobriety can be lifesaving for some—but unnecessary for others– The danger of making your entire identity about consumption (sober or not)– Why harm reduction deserves a seat at the table– How all-or-nothing thinking leads to rebound drinking and shame spirals– Why you are not powerless—and never have beenDrinking less isn’t about willpower. It’s about understanding what’s underneath, healing your relationship with yourself, and choosing what actually supports your life.Whether you’re doing Dry January, Dry-ish January, or not changing anything at all—this episode is for you.No shame. No labels. Just honest conversation about choice, identity, and empowerment.***This episode is based on personal experience and coaching insight. It is not medical advice.***

Join Erica as she delves into the art of mastering New Year's resolutions. Discover why most resolutions fail and learn how to set SMART goals, seek support, and align your ambitions with personal values. This episode offers insights into leveraging willpower, tracking progress, and celebrating small wins to achieve sustainable change. Tune in for practical strategies that turn resolutions into lasting habits.If you want to transform your relationship with alcohol and do DryISH January the right way, get all the support and tools to ensure success both short and long term! Join me here!To connect with Erica + ShameOver go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

In this conversation, Erica Mallery discusses the concept of Dry January, emphasizing the importance of approaching it with the right mindset and strategies. She highlights the benefits of taking a break from alcohol, such as improved sleep, mood, and energy levels, while also addressing the common pitfalls that can lead to rebound drinking. Erica provides practical tips for maintaining a positive mindset, keeping rituals, regulating the nervous system, and finding support throughout the process. Ultimately, she encourages listeners to understand their relationship with alcohol and to approach Dry (or DryISH) January as an opportunity for personal growth and self-care.Key TakeawaysDry January can be beneficial if approached correctly.Mindset is crucial; focus on positive self-talk.Maintain rituals but replace alcohol with non-alcoholic options.Nervous system regulation is essential for emotional balance.Create a PS list to identify pleasure and stress relief activities.Practice social situations without alcohol to build confidence.Identify a personal 'why' for reducing alcohol consumption.Support from others increases the likelihood of success.Understand the underlying reasons for drinking to address habits.Be kind to yourself and embrace the journey of change.Do DryISH January the right way with all the support and tools to ensure success both short and long term! Join here!To connect with Erica + ShameOver go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If stress is the reason you reach for a drink, this episode is for you.In the final episode of this short series, Erica Mallery—moderation coach and founder of ShameOver—shares simple, realistic stress management tools that help you drink less, stay regulated, and actually enjoy the holiday season without burnout, hangovers, or regret.These are easy practices you can use anytime, anywhere—especially when life feels overwhelming and alcohol starts to feel like relief.You’ll learn how to:Use mini mindfulness moments throughout the day (not just at night)Calm your nervous system with simple breathing techniquesReduce cravings by keeping your hands busy and your body engagedSupport blood sugar, energy, and mood with protein, hydration, and balanceUse movement and music as natural stress reliefBuild a simple self-care toolkit using your five sensesUse gratitude to shift your mindset, lower stress, and feel more groundedThis episode is especially helpful if:Stress and overwhelm drive your drinkingThe end-of-day drink feels like your only moment of reliefYou feel emotionally exhausted, overstimulated, or burned outYou want to drink more mindfully without quitting alcoholIf you’ve ever searched:stress drinking, how to drink less when stressed, nervous system regulation for women, holiday stress management, or mindful drinking tools—this episode brings it all together.Save this episode and return to it whenever stress feels high and self-care feels hard. You don’t need to do everything—just one small shift can change everything.To connect with Erica + ShameOver go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If drinking at home—or that late-afternoon “witching hour”—is where moderation falls apart, this episode is for you.In this quick, powerful episode, Erica Mallery—moderation coach and founder of ShameOver—dives into why drinking alone and habitual evening drinking are so common and exactly how to interrupt the cycle without quitting alcohol.This episode focuses on the moments when:You drink before anyone else gets homeYou pour out of habit, boredom, stress, or emotional exhaustionThe same craving hits at the same time every dayAlcohol feels like the fastest way to decompressYou’ll learn how to:Make alcohol harder to access so mindful choices come easierStop “drinking on autopilot” at homeFill your emotional cup before filling your glassUse the simple WAIT pause to break craving loopsBeat the witching hour without white-knucklingCreate a Pleasure + Stress-Reducer (PS) list that actually worksDrink intentionally instead of habituallyIf you’ve ever searched:how to stop drinking at home, how to drink less in the evenings, witching hour drinking, mindful drinking habits, or cut back on alcohol without quitting—this episode is a must-listen.Save this episode and come back to it anytime you feel the urge to drink out of habit instead of choice. Because drinking less isn’t about restriction—it’s about meeting the need underneath.To connect with Erica + ShameOver go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

One of the hardest parts of drinking less isn’t the drink itself—it’s the questions.“Why aren’t you drinking?”“Just have one.”“Are you pregnant?” 😒In this short, confidence-boosting episode, Erica Mallery—moderation coach and founder of ShameOver—teaches you how to shut down drink-pushing and awkward questions with ease, so you can stick to your plan without over-explaining or second-guessing yourself.You’ll learn:Why confidence matters more than the words you chooseHow hesitation invites pressure (and how to stop it)Simple, health-focused, neutral, and sassy drink-declining comebacksWhat to say when you want to keep it short and move onHow to turn awkward moments into non-issuesWhy other people’s reactions have nothing to do with youThis episode helps you stop:People pushing drinks on youLosing self-trust in social situationsFeeling awkward or judged for drinking lessExplaining yourself when you don’t owe anyone an explanationIf you’ve ever searched:what to say when not drinking, how to say no to alcohol, drink less socially, decline drinks without being awkward, or mindful drinking confidence—this episode is for you.Save this episode and come back to it before any event where alcohol is involved.When you know your comeback and say it with confidence, the pressure disappears.To connect with Erica + ShameOver go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

Holiday parties. Work events. Family gatherings. Company happy hours.These are the moments where drinking goals can fall apart fast—unless you know how to prepare.In this quick, practical episode, Erica Mallery—moderation coach and founder of ShameOver—shares real-life strategies for drinking less at social events without feeling awkward, deprived, or left out.This episode builds on planning and preparation and focuses on the most common high-risk situations, including:Seeing people who trigger you (family, coworkers, or that one person you dread)Company parties and work events where pacing really mattersSocial pressure, awkward moments, and heated conversationsStaying in control without drawing attention to your drinking choicesYou’ll learn how to:Arrive later and leave earlier—without guiltTake breaks to calm your nervous system and reduce the urge to overdrinkAlternate drinks and use booze-free options without anyone noticingAvoid pre-gaming, shots, and “midnight regret”Use hot drinks and simple pacing rules to slow things down naturallyFind your personal “happy number” so you can stop before it gets hardIf you’ve ever searched:how to drink less at parties, how to moderate alcohol during holidays, drink less at work events, mindful drinking tips, or how to avoid overdrinking socially—this episode is for you.Save this one and come back to it before any social event where alcohol is involved.You can enjoy the moment and wake up feeling good the next day.To connect with Erica + ShameOver go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

Headed into a holiday party, weekend event, work happy hour, vacation, or any situation where drinks are flowing? Listen to this first.In this short, practical episode, Erica Mallery—moderation coach and founder of ShameOver—breaks down the single most important step to drinking less without quitting alcohol: making a plan and preparing to follow through.This episode is your go-to reset anytime you want to drink intentionally instead of overdoing it.You’ll learn how to:Drink less at social events without feeling deprivedStop relying on “I’ll just have two” (and why it usually fails)Identify emotional triggers, fears, and social pressure before you arriveUnderstand what alcohol is actually solving for you in the momentUse simple moderation strategies like pacing, booze-free options, and drink timingAvoid hangovers, regret, and next-day anxiety—without giving up wine or cocktailsIf you’ve ever searched:how to drink less, moderation vs sobriety, mindful drinking, cut back on alcohol, or how to stop overdrinking at parties—this episode is for you.Save this episode and come back to it before any drinking event.Because drinking less isn’t about willpower—it’s about preparation, awareness, and self-trust.To connect with Erica + ShameOver go to shameover.me to get started today.***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If you look like you have it all together but secretly feel overwhelmed, exhausted, and way too reliant on that end-of-day drink… this episode is for you.Today I’m joined by Amanda Brown, a Denver-based mental health counselor who specializes in working with women who seem “fine” on the outside but are struggling in their relationships, self-worth, and with coping tools like alcohol, social media, and overdoing all the things.We dig into mindful drinking, harm reduction, and why alcohol is often a coping tool—not a character flaw. We also talk about what’s really going on in your brain (hello, dopamine!), why instant gratification is so addictive, and how practices like mindfulness and journaling can actually help you feel better long-term… even if they don’t give that same “ahhh” hit as the first sip of wine.You’ll hear us get real about:Why alcohol “works” in the moment — and how it slowly wrecks your mood, self-esteem, sleep, and relationshipsThe difference between sobriety and moderation and why there is no one-size-fits-all pathHow to start harm reduction and drink less without all-or-nothing rulesSimple ways to practice mindfulness in real life (brushing your teeth, standing in line at Target, etc.)How journaling supports mental health, immunity, and self-awareness (and why it feels so hard to start)The truth about phone and social media use, nervous system overload, and bedtime scrollingBuilding self-compassion and changing your inner dialogue so you’re not bullying yourself into “being better”This conversation is packed with practical tools for women who are ready to drink more mindfully, calm their nervous system, and heal their relationship with themselves—without shame.🔔 Listen now if you’ve ever thought:“Why can’t I just drink less?”“Why is it so hard to journal or meditate?”“Why does my phone run my life?”If you want to connect with Amanda for counseling, go to: www.amandabrowncounseling.com or [email protected] To connect with Erica + ShameOver go to https://shameover.me/ to get started today.*Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.

This quick bonus episode breaks down a question I get ALL the time:“Is there actually a best time to eat Thanksgiving dinner if I want to drink less and feel better?”Short answer: YES.And the sweet spot is around 3PM — and the science behind it is wildly helpful if you want to avoid the overeating → overdrinking → guilt → hangover spiral.In this mini-episode, you’ll learn:✨ Why blood sugar stability matters — and how eating earlier keeps you out of the “screw it, pour me another” danger zone✨ How willpower changes throughout the day (spoiler: it tanks at night, which is exactly when we overdo it)✨ Why 3PM is peak “social eating,” not emotional eating — helping you stay present instead of numbing out✨ How your circadian rhythm and digestion work together to reduce hangovers and improve sleep✨ The hidden trap of nighttime drinking (decision fatigue + party lighting + “open bar energy”)✨ How earlier celebrations naturally reduce multiple drinking windows✨ Why a mid-afternoon feast sets the stage for mindful sipping, savoring, and connectionThis episode is perfect for anyone who wants to:💛 enjoy the holiday (and the wine)💛 stay grounded and emotionally regulated💛 avoid the nighttime binge spiral💛 wake up feeling GOOD, not guiltyIf you want more Thanksgiving drinking support, go back to Part 1 (Prep Week) + Part 2 (Day-Of Strategy). And if you’re ready for deeper support through New Year’s, join Hangover-Free Holidays or grab the Hangover-Free Holidays workbook (now on Amazon — search “Hangover Free Holidays” and it’s the first result!).Cheers to feeling GOOD tomorrow — not just tonight. 🥂✨Learn more at shameover.me and get started today! You can also get your Hangover-Free Holidays Workbook and Guide on Amazon now!

This is your Thanksgiving Day drinking game plan—minus the regret, blackout moments, and next-day shame spiral.In Part 2 of my Thanksgiving series, we’re moving from prep to day-of strategy so you can actually enjoy the food, the drinks, and the people you love—without losing yourself in the chaos.Whether you’re hosting, traveling, wrangling kids, or just trying to stay regulated around family drama, this episode walks you through a practical, real-life, shame-free plan for mindful drinking on the big day.In this episode, we cover:🧠 Why it’s easier to get “sloppy” faster on big days (cortisol, blood sugar dips, skipped meals, and stress)🍳 Morning “pregame” routine: protein-first breakfast, simple movement, hydration, and grounding breathwork🚶‍♀️ How a 10–15 minute walk can lower stress hormones for hours and support nervous system regulation💧 Hydration strategy: front-loading water, using electrolytes, and why dehydration mimics anxiety and cravings🥂 Pacing your drinks: why “one drink per hour max” is a game-changer for avoiding blackouts and hangovers🚰 The double-fisting rule: one hand for your drink, one hand for water🧍‍♀️ Body check-ins: noticing tension, overwhelm, boredom, and what those urges to drink are really about🙅‍♀️ Taking back your power around refills (no more automatic top-offs you didn’t ask for)🧘‍♀️ Easy, mom-friendly nervous system tools you can use in the bathroom, kitchen, or backyard: hand-on-heart, butterfly tapping, breathwork, and micro-breaks🍽 Smaller plates, protein-first eating, and why you never have to finish your drink (or your plate)⚖️ What to do if you start to feel tipsy—and how to reset without falling into “screw it” mode🎯 Choosing one or two realistic focus points so you don’t get overwhelmed and give up on your intentionsThis episode is for you if you want to:✨ Drink less but still enjoy alcohol✨ Stay grounded and present with your people✨ Wake up proud, not panicked✨ Build self-trust instead of feeding the shame cycleHit play, take a breath, and let’s walk through a Thanksgiving Day plan that supports your nervous system, your relationship with alcohol, and your future self.Learn more at shameover.me and get started today! You can also get your Hangover-Free Holidays Workbook and Guide on Amazon now!

This Thanksgiving week, don’t just “hope for the best.” Go in prepared.In this episode of ShameOver, Erica breaks down exactly how to navigate the busiest, most triggering, most overwhelming week of the year—without burning out, blacking out, overserving, or losing yourself in the chaos.Whether you're hosting, traveling, wrangling kids, or just trying not to get sucked into family dynamics, this episode gives you the tools to stay grounded, calm, and in control of your drinking choices.Inside this Thanksgiving Week Prep episode, you’ll learn:✨ Why stress skyrockets cravings (and how to outsmart your impulse brain)✨ The 5 core habits that keep you regulated all season long✨ Sleep tricks to reduce cravings + improve self-control✨ Hydration hacks (electrolytes, timing, and why dehydration mimics anxiety)✨ What balanced meals do for your drinking behavior✨ Quick, realistic movement strategies that lower cortisol for hours✨ Nervous system techniques for overwhelm, travel, and family triggers✨ How to set intentions (NOT rules) so you actually follow through✨ How to identify your “vulnerable moments” before they derail you✨ What to stock, prep, and expect for a calmer Thanksgiving✨ And the exact mindset that keeps you out of the shame spiral if you overdo itThis is your Thanksgiving survival guide — for mindful drinking, emotional regulation, and actually enjoying the holiday without feeling like you need a vacation from your vacation.Ready to thrive (not just survive) Thanksgiving?Hit play, take a breath, and let’s get you prepared with compassion, strategy, and zero shame.Learn more at shameover.me and get started today! You can also get your Hangover-Free Holidays Workbook and Guide on Amazon now!

The holidays are here — which means parties, pressure, and plenty of drinks flowing. But this year, you don’t have to wake up with regret, exhaustion, or the “why did I say that?” hangover.In this short but powerful episode, Erica + ShameOver™ shares how to:Avoid becoming part of the 60% of Americans who overdrink between Thanksgiving and New Year’sIdentify why you reach for that glass (stress? habit? social comfort?)Use booze-free swaps that actually taste goodSet yourself up for a hangover-free holiday season with more joy, energy, and self-trust🎧 Plus, Erica reveals the #1 mindful drinking hack that helps you stay confident and connected all season long — without cutting out the cocktails completely.✨ Ready to thrive through the holidays instead of just survive them? Join the Hangover-Free Holidays program here → https://shameover.me

Let's get tactical. In Part 2 of my conversation with Ian Andersen, co-founder of the mindful-drinking app Sunnyside, he explains how Sunnyside blends weekly drink-planning, daily tracking nudges, community, and real human coaches—plus what a third-party study found about their average drink reduction. We also dig into Sunnyside Med and naltrexone; what it is, why some people try daily dosing, how privacy works, and a powerful customer story. Zero moralizing. Just tools. If you’ve wished the “off switch” felt easier, this one’s for you.   Key takeaways: How Sunnyside works now: plan weekly targets, track simply, get human text-based coaching Why bite-size accountability beats white-knuckling Third-party study cited by Sunnyside found an average ~33% reduction in weekly drinks (individual results vary) Sunnyside Med basics: MD review, compounded naltrexone (with B6), discreet shipping, and why their protocol favors daily dosing for compliance Privacy: visits not routed through insurance; won’t hit your primary/employer record (unless you request) Peri/menopause audience note: discuss meds with your doctor; list all meds/symptoms in intake GLP-1 convo: not FDA-approved for alcohol; future possibilities discussed   ➡️ Start Sunnyside’s 15-day free trial: https://get.sunnyside.co/new3/ ➡️ Curious about medication? Learn about Sunnyside Med and complete the intake. ➡️ Want shame-free support while you build the habits underneath? Join ShameOver: https://shameover.me/   *This conversation is for educational and informational purposes only and is not medical advice. We’re sharing experiences and general information about behavior change and available tools. Always talk to your licensed healthcare provider about your specific situation, medications, and health decisions.

Ian Andersen, co-founder of the mindful-drinking app Sunnyside, gets real about growing up amid alcohol misuse, losing his mom, and watching his dad find sobriety. We unpack why “rock bottom” is a trap, how shame warps our internal “barometer,” and the sneaky ways social identity gets glued to drinking. This is the human side of behavior change—compassion over punishment, awareness over all-or-nothing. If you’ve ever thought, “It’s not that bad yet,” this one’s your loving wake-up call.   Key takeaways: How childhood alcohol trauma distorts your internal limits later in life Rock bottom ≠ required. Early help = less harm, more hope Social identity & alcohol: when “you’re more fun when you drink” becomes a script Friendship check: who supports your goals when you don’t drink? Erica’s story: the wine glass moment that changed everything Why moderation can be a healing path for many (and why shame blocks it) ➡️ Share this episode with a friend who’s rethinking their relationship with alcohol. ➡️ Come say hi on IG @losethehangover and tell me your biggest “aha.” ➡️ If you want a great drinking app, please check out Sunnyside’s 15-day free trial and peek the new Sunnyside Med option: https://get.sunnyside.co/new3/   Get started today with ShameOver's coaching & community   *This conversation is for educational and informational purposes only and is not medical advice. We’re sharing experiences and general information about behavior change and available tools. Always talk to your licensed healthcare provider about your specific situation, medications, and health decisions.  

Host Erica Mallery sits down with Ti King, host of Longterm: A Podcast in Recovery, to unpack what recovery really looks like beyond the headlines: why relapse isn’t failure, how shame keeps people silent, the rural care gap, the fentanyl reality, and why peer support changes outcomes. Ti shares personal history (growing up with an alcoholic, abusive father), powerful guest stories (combat veterans, eating disorders, policy advocates), and the line that says it all: “People with wounds listen to people with scars.” Together, they explore moderation vs. abstinence, triggers vs. “activators,” nervous system regulation, creative coping (hello, paint-by-numbers!), and how loved ones can actually support recovery without enabling. * Content note: mentions of addiction, abuse, fentanyl/overdose, and trauma. About Ti King: Host of Longterm: A Podcast in Recovery and Board of Governors member for The Podcast Academy (The Ambies). Ti bridges lived experience, science, and policy to destigmatize addiction and spotlight what truly works for long-term recovery. Listen at longtermpod.com. Learn how to drink less and drink on purpose at shameover.me  or join Lower October here.   ShameOver is informational only and not a substitute for diagnosis, treatment, or individualized medical care. Always consult your physician or qualified health professional regarding your health, medications, and any changes to alcohol consumption—especially if you are pregnant, nursing, on prescription medications, or have a history of substance use disorder or mental-health conditions. If you’re in crisis, call 988.

Monica’s story is a powerful one: from a male-dominated engineering career that took her across the world… to pandemic parenting in Norway… to launching Wanderwild, a retreat model designed for moms, kids, and families to reconnect with themselves and each other. Monica has seen it all! In this episode we cover: Her career + travel story Why motherhood sparked a complete shift The inspiration behind Wanderwild Family Retreats Her alcohol-free journey since 2019 Grounding, barefoot walking, meditation & nature as nervous system resets How to handle the social side of not drinking The AF drinks that actually taste good Whether you’re a mom, curious about mindful living, or exploring your own relationship with alcohol, this episode will leave you feeling inspired and seen. ✨ Resources & Links: → Wanderwild Family Retreats  → FREE Holiday Intentional Living Audio Event (use code Erica if you decide to upgrade!) →The WandHERwild Podcast  → Connect with Erica + ShameOver 

Monica’s story is a powerful one: from a male-dominated engineering career that took her across the world… to pandemic parenting in Norway… to launching Wanderwild, a retreat model designed for moms, kids, and families to reconnect with themselves and each other. In this episode we cover: Her career + travel story Why motherhood sparked a complete shift The inspiration behind Wanderwild Family Retreats Her alcohol-free journey since 2019 Grounding, barefoot walking, meditation & nature as nervous system resets How to handle the social side of not drinking The AF drinks that actually taste good Whether you’re a mom, curious about mindful living, or exploring your own relationship with alcohol, this episode will leave you feeling inspired and seen. ✨ Resources & Links: Wanderwild Family Retreats → https://www.wanderwildfamilyretreats.com/  Holiday Intentional Living Audio Event → https://www.wandherwild.com/audio (use code ERICA to upgrade!) Connect with Erica (ShameOver) → https://stan.store/ShameOver  Lower October → https://stan.store/ShameOver/p/reduce-the-booze-with-lower-october 

Mindful drinking meets systems that save your sanity. In this conversation with brand & social architect Dawn Ferguson (Sneakers & Kale), we unpack how me-time rituals, Vedic (TM-style) meditation, and simple SOPs help you protect energy, sleep better, and get your marketing off the hamster wheel. We also share easy 5pm swaps (hello, La Croix in a wine glass) so you can keep the vibe without the hangover. Highlights: energy “tank” management, 30-second reset breaths, ritual replacements, Human Design “Generator” pacing, and making social media a system—not a stressor. Define success as satisfaction, not perfection. Connect with the Guest: Free mini-training: https://www.sneakersandkale.com/freetraining Instagram: https://www.instagram.com/sneakersandkale  TikTok: https://www.tiktok.com/@dawn_ferguson LinkedIn: https://www.linkedin.com/in/dawn-socialmedia/   Chapters: 0:00 Welcome & Dawn’s story 3:40 The “energy tank” + daily me-time 10:50 30-sec resets & breath 13:10 Vedic meditation (TM-style) basics 24:40 Alcohol as “fast track” → better sleep swaps 36:00 Home & business SOPs (laundry, meal prep, content) 44:00 Define success as satisfaction, not perfection Listen + share: If this helped, leave a review and share with a mom-friend who needs a softer landing at 5pm.

What if the fastest way to change your life fits into one word? Today’s guest Maggie Boillot—self-awareness, activation, and fitness mentor—breaks down her AWARE framework (Acknowledgement, Willingness, Alignment, Release, Experience) and shows how it can shift your identity, habits, and daily joy without the shame spiral. We dig into: How to get quiet (and why silence is the loudest clarity) The difference between restriction and real change Building 4 daily non-negotiables that actually feel good Why curiosity beats judgment every time Using simple tracking for awareness—not punishment Maggie’s links: IG: https://www.instagram.com/maggieboillot.fit 14-Day Challenge (starting late September): https://slimandsculpt.fit/14dayalignedexperienceinfo The AWARE Lifestyle Experience  Maggie also has an In Person Event coming up! Want Support? Join LOWER October or grab my free Drink-Less Prep Guide: https://stan.store/ShameOver ✨ If this hit home, share it with a friend and leave a review—it helps more women find ShameOver. Get started with ShameOver now!

What happens when a public health expert, medical writer, and cancer survivor decides to rethink her relationship with alcohol? Meet Susan Keller, author of Blood Brother and Mostly Sober, who shares how she and her husband cut back from 60 drinks a month to just 6–8 — and never looked back. In this episode, we dig into: ✨ The science + soul behind Susan’s shift toward moderation ✨ How inner child work and therapy play a role in healing ✨ Why NA rituals (hello, Giesen Sauvignon Blanc!) are game-changers ✨ The pushback + misconceptions about moderation ✨ The ripple effect moderation can have across generations If you’ve ever wondered whether you have to quit drinking entirely to feel better, this convo will blow your mind. Susan proves that you can ditch the shame, keep the rituals, and reclaim your life with less alcohol — and way more joy.   👉 Connect with Susan here.  👉 Grab her books: Blood Brother + Mostly Sober   Because drinking less isn’t about willpower — it’s about what’s underneath.   Learn more about ShameOver and follow me on IG! Don't forget to join the Self*tember Challenge now.  

Long, holiday weekends are basically built around parties, socializing, and — of course — booze. 🍹 But if you’re trying to drink less, skip the hangover, or just not feel like trash on Tuesday morning… this quick-hit episode is for YOU. In under 30 minutes, I’m sharing 10 expert-approved tips to help you: ✨ Enjoy the party without the FOMO ✨ Plan (and actually stick to) your drink limit ✨ BYOB like a pro with fun booze-free options ✨ Feel confident saying “no thanks” without the awkward vibes ✨ Wake up each day feeling refreshed, not regretful Whether you’re in a Dry/Dry-ish challenge, working on moderation, or just looking for a hangover-free weekend, these strategies will set you up for success both short and long term! 🎧 Listen before you head to that get together, and go into the weekend with a plan that feels good AND doable. Because Labor Day fun shouldn’t come with a side of shame.   Learn more about ShameOver at: http://shameover.me/ Join Self♡tember: https://stan.store/ShameOver/p/selftember Follow me at: https://instagram.com/losethehangover  

Feeling stuck in the all-or-nothing cycle with drinking or wellness? This episode of ShameOver is for you. Host Erica Mallery sits down with Dr. Jamey Maniscalco, neuroscientist and founder of Manifest Wellness, to unpack how tiny, science-backed shifts can lead to massive breakthroughs in your health, habits, and mindset. You’ll learn: How to break drinking habits with neuroplasticity Morning routines that support your nervous system How gratitude and intention setting improve mood + reduce stress Why alcohol-free drinks can support real transformation What emotional cravings are really telling you 🔥 BONUS: Don’t miss your free consult with Jamey at ManifestWellness.co/contact and take advantage of his FREE Wellness Habits Starter Guide. Also, I'm giving you 15% off alcohol-free drinks from TheZeroProof.com — use code LOSETHEHANGOVER through July 31! This is the episode that bridges science and soul—and gives you tools to actually feel better. 🎧 Press play & subscribe now!

In this juicy episode of ShameOver, Erica sits down with the vibrant Marina Castillo, co-founder of The Modern Mocktail, to chat about all things alcohol-free living, entrepreneurship, and emotional well-being—without the shame. From her former life as a Las Vegas performer to now running a consultancy for non-alcoholic and kava-based businesses, Marina drops serious gems on: ✨The power of ritual in overcoming addiction ✨ How to build a soul-aligned business without burning out ✨ Why kava and kratom are more than just trendy buzzwords ✨ The link between stress, cortisol, and our drinking habits ✨ Creating cultural connection through conscious sips   💡 Whether you're sober-curious, HSP, or building a biz that aligns with your soul—this convo is full of juicy, life-giving takeaways. So, if you're looking to explore the sober-curious lifestyle or build a conscious brand in the NA space, you're in the right place.   Listen now to learn more about mindful drinking, sober entrepreneurship, how to use kava for stress relief, kratom safety, botanical cocktails, and tips for reducing cortisol naturally.   💬 Like what you hear? Rate me, subscribe, and don’t forget to share this with a friend who needs it!   🔗 Resources for the Modern Mocktail: - Link to all Marina's Guides: https://www.marinamars.com/category/all-products - Contact Marina: https://www.marinamars.com/contact - Follow Marina on IG: @mocktailswithmarina   Learn more about ShameOver and follow me on IG! https://shameover.me/ @losethehangover

Let’s be real: motherhood is beautiful and bananas. In this episode of ShameOver, I’m joined by the amazing Caroline —certified health & wellness coach and the founder of Mother Hen Coaching—to talk about something all moms need more of: permission to pause. We’re diving into: ✨ How micro moments of self-care can change everything ✨ Why “doing it all” is a lie (and what to do instead) ✨ Balancing rest with responsibility (without the guilt) ✨ The power of self-compassion and emotional support ✨ What to do when bedtime becomes a battlefield (yes, we went there) If you’ve ever felt like you’re drowning in the “mental load,” stuck in the cycle of negative self-talk, or just wish you could hit pause and breathe, this one’s for you. Caroline brings the truth, the tools, and the tenderness that all moms deserve. This is your reminder: taking care of YOU is not optional. It’s essential. 💛 — Learn more about Caroline at https://www.motherhencoaching.com/ or on IG at https://www.instagram.com/motherhencoaching/ — Learn more about ShameOver and follow me on IG!  — Want more content like this? Subscribe, rate, and share to help more women find freedom without the shame.

Busy moms, this one’s for you. If you're stuck in the cycle of doing it all but constantly putting yourself last, this episode is your wake-up call. 💥 Erica sits down with Ashley DiGiacomo Schwartz, certified fitness + nutrition coach and founder of The Busy Mom Method, to talk about what it really takes to thrive as a mom—without falling into the burnout trap. From navigating perimenopause to building sustainable routines and ditching the all-or-nothing mentality around health, diet, and drinking, Ashley drops truth bombs, tools, and real-talk strategies you’ll want to save and replay. Inside this episode we get into: • Ashley’s leap from corporate to coaching • Making fitness fit into real mom life • Hormones, perimenopause, and muscle mass • Why moderation > restriction • Building a body (and life!) that works for you 🎧 A must-listen for women ready to reclaim their energy, confidence, and peace—one habit at a time. 👉 Connect with Ashley: Instagram: @the.busy.mom.method Website: www.thebusymommethod.com Ashley's Spotify Podcast — 💛 P.S. Want to feel more joy and less need to “check out”? Join my Joyful June experience—a 30-day challenge to help you rediscover what lights you up (no wine required). We’re talking daily check-ins, soulful prompts, and real support inside my private community. 🎉 Learn more + join here. Learn more about ShameOver and follow me on IG!  — Want more content like this? Subscribe, rate, and share to help more women find freedom without the shame.

Trust Yourself: How to Build Self-Trust and Heal What’s Underneath with Emily Romero What if the key to drinking less, feeling more grounded, and finally breaking free from self-sabotage wasn’t more willpower — but more self-trust? In this deeply powerful episode of ShameOver, I sit down with author and somatic trauma therapist Emily Romero to explore the real reason so many women feel stuck, overwhelmed, and disconnected from themselves. We unpack Emily’s groundbreaking Self-Trust Model — built on 4 core principles: 👉 Radical honesty 👉 Keeping promises to yourself 👉 Nervous system regulation 👉 Deep self-knowing If you’ve ever felt like you know what to do but still don’t follow through... if you use alcohol (or anything else) to avoid the pressure, perfectionism, or pain... this one’s for you. We talk nervous system health, trauma, healing childhood wounds, and how to model something better for the next generation — without the shame. ✨ Whether you're on a healing journey, rethinking your relationship with alcohol, or just trying to stop abandoning yourself — this convo is your permission slip to rebuild trust, one honest moment at a time. ----more----   Emily Romero is a long time trauma therapist turned author and creator of The Self-Trust Model™. She began her career as a therapist in 2010 and founded her private practice, Curiosity Rising, in 2019. With a passion for holistic and integrative approaches, she specialized in working with complex trauma and anxiety through the lens of somatics, parts work, and psychedelic therapy.  She designed The Self-Trust Model™ to empower women to overcome self-doubt, overthinking, and insecurity so they can feel confident chasing their big dreams. She now leads training and certification programs for those interested in applying the model to their practices.  She’s the host of The Self-Trust Podcast and the author of two books, including her newest release: You Can Trust Yourself.  Links:  You Can Trust Yourself book — https://amzn.to/4iIWaXz The Self-Trust Podcast — available on all podcast platforms  https://curiosityrising.substack.com/podcast ----more---- ✨ Love what you hear? Make sure to follow the show, leave a review, and share with a friend who needs this reframe. 💌 Want more support? Grab my free Drink Less Prep Guide, join ShameOver's Thirsty Thursday email list, and explore all the resources at https://stan.store/ShameOver   About the Show: The ShameOver Podcast is your go-to space for drinking less without quitting entirely, navigating big feelings, and learning to thrive as a deeply feeling, highly sensitive woman. Hosted by Erica Mallery, a coach who’s been there and gets it—this show helps you ditch the guilt and shame, trust yourself again, and find freedom in moderation.   ----more----   ----more---- 00:00 Welcome and Introduction 00:03 Emily Romero's Journey and Book Overview 01:08 The Core of Self-Trust 02:54 Developing Self-Trust: Principles and Practices 10:35 Understanding and Addressing Trauma 18:42 The Role of Shame and Compassion 25:48 The Ripple Effect of Compassion 26:16 Learning as Adults What We Missed as Children 27:00 Navigating Parenting and Personal Wounds 27:54 Understanding Highly Sensitive Individuals 28:50 The Importance of Nervous System Regulation 34:00 The Self-Trust Compass: An Overview 38:55 Practical Tips for Self-Trust and Regulation 46:29 The Journey of Self-Trust and Consistency 48:52 Conclusion and Final Thoughts  

What if your drinking isn’t the problem—but the way you’ve been solving one? In this eye-opening episode, we flip the script on alcohol and explore why so many smart, sensitive women turn to drinking as a way to cope. From emotional overload to social pressure, we unpack the real reasons behind the habit—and why willpower alone isn’t the answer. You’ll learn: Why alcohol feels like it “works” in the moment The hidden problems it’s often masking (hello, anxiety + burnout) How cultural conditioning keeps us stuck in the cycle Practical tools to meet your needs without the hangover The power of reframing drinking through compassion, not shame This episode is packed with honest truths, gentle mindset shifts, and actionable ways to drink less—without having to quit completely. 🎧 Hit play and start redefining your relationship with alcohol—on your own terms.   ✨ Love what you hear? Make sure to follow the show, leave a review, and share with a friend who needs this reframe. 💌 Want more support? Grab my free Drink Less Prep Guide, join ShameOver Thirsty Thursday email list, and explore all the resources at https://stan.store/ShameOver About the Show: The Shame Over Podcast is your go-to space for drinking less without quitting entirely, navigating big feelings, and learning to thrive as a deeply feeling, highly sensitive woman. Hosted by Erica Mallery, a coach who’s been there and gets it—this show helps you ditch the guilt and shame, trust yourself again, and find freedom in moderation.

What if your drink could do more for you—like help you relax, boost your mood, or sharpen your focus—without the booze? In this episode of ShameOver, host Erica dives into the fascinating world of functional beverages with Emily, co-founder of Aplos, a brand leading the charge in non-alcoholic spirits designed to elevate your drinking experience. We’re talking nootropics, adaptogens, and botanicals—what they are, how they work, and why they’re popping up in cocktails everywhere. Are these ingredients really the future of mindful drinking? Can they replace the ritual and relaxation of alcohol? Emily shares expert insights, customer stories, and the movement toward alcohol-free alternatives that actually do something for your body and mind. If you're curious about how to drink less without missing out, this episode is your perfect first sip. 🍸✨ 🎧 Listen now and get an exclusive discount at the end of the episode!   Use special code ERICA20 at checkout https://www.aplos.world/   Follow ShameOver @losethehangover on Facebook and Instagram You can also learn more at ShameOver.me  or https://stan.store/ShameOver  

Is mommy wine culture really self-care, or is it keeping moms stuck in an unhealthy cycle? In this eye-opening episode of ShameOver, we’re exposing the truth behind the “wine-o-clock” mindset and redefining what moderation in motherhood really looks like. Join me as I share personal experiences and expert insights on: 🍷 How mommy wine culture normalizes overdrinking ⏳ The 90-second rule—a game-changer for mindful drinking 📝 The PS List—your go-to toolkit for stress relief without reaching for wine 💡 Breaking generational drinking patterns so our kids don’t repeat them If you’ve ever poured a glass out of habit or felt guilty about your drinking but don’t want to quit completely, this episode is for you. It’s time to take back control, drink less without deprivation, and create a healthier, more balanced relationship with alcohol. 🎧 Listen now and break the cycle!   Follow ShameOver @losethehangover on Facebook and Instagram You can also learn more at ShameOver.me  or https://stan.store/ShameOver

🎙️ First episode of 2025! Let’s talk mindset—because what you think directly impacts how you drink (and everything else in life). In this episode, we unpack: ✅ How your self-talk influences your habits ✅ The “WAIT” method (What Am I Thinking?) to reset your mindset ✅ Why lack of control fuels stress, and how to refocus ✅ How overconsumption sneaks into other areas of life ✅ The #1 reason why your moderation plan keeps falling apart Moderation isn’t just about drinking less—it’s about shifting your mindset so you can make choices that actually feel good. If you’re tired of the all-or-nothing cycle, this episode is for you. 💡 Want support in drinking less (without giving it up completely)? Head to ShameOver.me for coaching, resources, and more! 🎧 If you love this episode, please leave a review! (But like… only if it’s 5 stars, let’s be real. 😉)

The holidays are here, and with them come the stress, the pressure, and way too many opportunities to overdo it—whether it’s food, drinks, or family drama. But what if you could enjoy the season your way? In this episode, I’m giving you my BEST insider tips for drinking less, stressing less, and actually enjoying the holidays without the guilt or hangovers. From mindful drinking strategies to self-care hacks, I’ve got everything you need to slay the holiday season like a pro. ✅ What You’ll Learn in This Episode: Practical ways to stay hydrated and energized during the festivities How to handle holiday stress (yes, even with those family members) Mindful drinking tips to help you celebrate without overindulging Easy ways to set boundaries and protect your peace Fun and festive alcohol-free options to try this season The secret to enjoying the holidays without feeling overworked or overwhelmed Whether you’re navigating awkward family gatherings, trying to cut back on cocktails, or just want to feel more present and joyful, this episode is for YOU. 👉 Listen now and start your holiday season feeling balanced, confident, and hangover-free! 🎧 Available wherever you stream podcasts or watch on YouTube. 🛑 Don’t forget to subscribe for more tips and leave a review to let me know what you think!   To get started with ShameOver, go to shameover.me or shop instantly at https://stan.store/ShameOver. Follow for all the insider tips and tricks on IG:   / losethehangover     #HolidayTips #MindfulDrinking #StressLessDrinkLess #ShameOverPodcast #SelfCareHolidays #FestiveAndFree

In this episode of ShameOver, host Erica Mallery dives into the ins and outs of mastering alcohol moderation through a lively Q&A session. She tackles burning questions like: Can you really learn to moderate alcohol? What’s the deal with those dopamine hits? And how does alcohol actually impact your health? Get ready for Erica’s signature blend of personal insights, practical strategies, and no-BS advice as she shares tips for reducing your intake, managing triggers, and embracing emotional wellness. Whether you’re curious about cutting back or ready to transform your relationship with alcohol, this episode has everything you need to sip smarter, not harder.   Want to be a guest or have a burning question? Get in touch here: https://stan.store/ShameOver Join DryISH January here: https://stan.store/ShameOver/p/dryish-january-challenge    💌 Let’s Connect: 🌟Instagram: @losethehangover 🌟Website: shameover.me   👉 If you loved this episode, be sure to give it a thumbs up, subscribe for more tips to drink less and live more, and let me know in the comments—what's coming up for you!?   00:00 Welcome to ShameOver Q&A 00:55 Is Moderation Possible? 05:41 Struggling with Alcohol Moderation 12:53 Tips for Cutting Down Alcohol Consumption 15:45 Dealing with Binge Drinking 21:33 Finding Your Off Button 27:14 Mindful Drinking and Harm Reduction 35:50 Final Thoughts and Encouragement

This short and sweet episode of ShameOver: The Drink Less Podcast is here to remind you: self-care isn’t selfish—it’s essential! Let’s ditch the idea that self-care has to be fancy or time-consuming (but hey, if it’s massages and pedicures for you, I fully support that!). Here’s what’s in store: 🎯 A new way to approach self-care with my Blackout Bingo Board (download it free at shameover.me/bingo). 🎯 The real deal about filling your emotional cup and making self-care doable, even when life is chaotic. 🎯 A reflective exercise to close out the year with intention—and without guilt or shame. I’ll also share a sneak peek into my upcoming 12 Days of Christmas Countdown, designed to help you slow down and soak in the joy of the season. Great thing to do on your own or as a way to get your kids engaged, too! Self-care doesn’t have to be perfect. It just has to be yours. Whether it’s a mindful cup of coffee, journaling, yoga, or even just getting to bed early, let’s prioritize YOU one small act at a time. 👉 Download your free Blackout Bingo Board today at shameover.me/bingo and start making self-care a daily habit that sticks.   Follow & Connect: Instagram: @losethehangover Website: shameover.me Let’s finish the year strong, ditch the shame, and step into the new year as our best, most present selves! 💖

In this episode of ShameOver, we’re breaking down the fundamentals of moderating your drinking. Whether you're dipping your toes into this journey or need a solid reboot, this session is packed with practical tips to help you transform your relationship with alcohol. Every step you take matters, and showing up here is worth celebrating!   We’ll cover how to track your progress, embrace booze-free options, and build habits that stick for the long haul. You’ll also learn how to drink mindfully, uncover your triggers, and set goals that feel achievable. Ready to take charge and create a balanced, empowered life? Let’s do this—together!   To get started with ShameOver, go to shameover.me or shop instantly at https://stan.store/ShameOver. Follow for all the insider tips and tricks on IG:   / losethehangover    

Welcome to another episode of ShameOver: The Drink Less Podcast! This time, we're diving into the fascinating world of non-alcoholic beverages with our special guest, Sarah Kate, a sober sommelier and the founder of Some Good Clean Fun. Launched in 2021, Some Good Clean Fun is an incredible resource for those looking to cut back on alcohol without sacrificing the social drink experience. In this episode, Sarah shares her journey of quitting alcohol, the evolution of the non-alcoholic beverage industry, and offers amazing recommendations for non-alcoholic wines, tequilas, and more. Get ready to discover how to make your next adult beverage non-alcoholic, delicious, and satisfying. Tune in to hear about the best NA options out there and how to enjoy the lushness of an alcohol-free lifestyle! You can connect with Sarah Kate at https://www.somegoodcleanfun.com/ or on Instagram at https://www.instagram.com/makeitnonalcoholic/ To get started with ShameOver, go to https://www.shameover.me/ or shop instantly at https://stan.store/ShameOver. Follow for all the insider tips and tricks on IG: https://instagram.com/losethehangover

Join the ShameOver Podcast with Erica as she welcomes Hope Flansburg, an inspiring trauma-informed wellness educator and author. Dive deep into Hope's journey of overcoming stress, health challenges, and societal pressures, while discovering the profound impact of holistic self-care practices like yoga, meditation, and energy work. Hear about Hope's creative ventures, her transformative experiences of living without alcohol, and her ongoing exploration of self-worth and personal growth. This episode is packed with valuable insights into maintaining mental and physical health, especially for women navigating life's transitions. Don't miss our candid discussions on motherhood, personal development, and staying grounded amidst life's chaos. Tune in for an uplifting and informative conversation! Hope has a great giveaway for everyone! Use the code SELF-CARE101 for free access to all the videos now through Dec 15, 2024. https://hopeforhealthwellness.com/sel... You can join Hope's private group for VIP access here:   / 690819524686381   Follow Hope and learn more here:   / hopeforhealthwellness   To get started with ShameOver, go to shameover.me or shop instantly at https://stan.store/ShameOver. Follow for all the insider tips and tricks on IG:   / losethehangover