ShameOver - The Drink Less Podcast
by Erica Mallery
ShameOver: The Drink Less Podcast helps women build a healthier relationship with alcohol—without quitting completely or living in shame. Hosted by Erica Mallery, alcohol mindset coach and former daily wine drinker (and weekend binge drinker), this podcast explores mindful drinking, harm reduction, nervous system regulation, and emotional wellness for women who want to drink less, feel better, and laugh more! If you’re tired of all-or-nothing sobriety messaging, sick of the shame spiral around drinking, or curious about Dry January alternatives, this podcast offers a compassionate, empowering approach to change. Each episode blends real talk, science-backed insights, and practical tools to help you understand why you drink, how to reduce overdrinking, and how to reconnect with yourself—without labels, rock bottoms, or giving up your social life. Topics include mindful drinking, moderation, rebound drinking, emotional regulat
Episodes
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Off Autopilot: Slowing Down, Getting Back in Your Body & Drinking Less with Natasha Ramlall
Why is it so hard to sit with discomfort, even for one minute in line at Target? In Part 1, Erica talks with embodied integration coach Natasha Ramlall of Humanist Coaching about the illusion of control. They cover how “permanent distraction in our pocket” keeps us disconnected, and why so many...
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The 2-Minute Pause: A Simple Body Mapping Technique to Use Before You Drink (Part 2)
You don’t need willpower. You need a better pause. In Part 2, Amy Bonaduce-Gardner guides you through body mapping, a simple 2-minute practice that helps your brain answer the question “Am I safe?” before you decide whether to drink. Erica and Amy also cover what to do in the “I said I wouldn’t,...
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Why You Reach for a Drink: Alcohol, Discomfort & Your Nervous System with Amy Bonaduce-Gardner Pt 1
What if your evening glass of wine isn’t about the wine at all? In Part 1, Erica talks with nervous system coach Amy of Prism Movement Studio about how alcohol becomes a way to quiet a discomfort we may not even notice, the way blinking soothes a dry eye. They cover what a hyperactive...
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What Our Kids Learn From How We Cope: Drinking, Modeling & Sustainable Change w/ Miriam Putnam Pt 2
Kids are sponges, and they’re watching how we cope. In Part 2, Erica and Miriam Putnam talk about modeling a healthier relationship with alcohol, and why taking care of yourself is the opposite of selfish. They also cover the case for waiting until 25, and why the plan that works is the one you…
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It’s Not About the Drink: A Holistic Approach to Mind, Body & Soul with Miriam Putnam (Part 1)
Most of us don’t drink because of the alcohol. We drink because of everything around it: stress, anxiety, or not knowing how to recharge. In Part 1, Erica talks with holistic life transformation specialist Miriam Putnam about what “holistic” actually means, how she looks at body, mind, and soul...
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How to Have Fun Without Alcohol: Sober Events, Alcohol-Free Community & Making Friends w/o Drinking
Wondering how to have fun without alcohol, or how to make friends when every plan seems to revolve around drinking? In the final episode of this three-part series on ShameOver, the podcast about drinking less and living on purpose, Erica Mallery wraps up her conversation with Alex, founder of...
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How to Drink Less This Labor Day Weekend: 7 Questions Answered (Drink Like a PLAYER)
Labor Day weekend means three straight days of BBQs, pool parties, and cookouts — which for a lot of us also means three straight days of drinking that can spiral fast. In this quick solo episode, Erica answers the 7 questions her coaching clients ask most before a long drinking weekend: how to...
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How to Know If You Have a Drinking Problem — Real Recovery Tools That Work
Do you have a good relationship with alcohol — or are you just used to it? In this episode of ShameOver, the podcast about drinking less and living on purpose, Erica Mallery continues her conversation with Alex Clapp, founder of Claritee Circle, digging into the practical, day-to-day tools that...
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From Rock Bottom to Recovery: An Alcohol Addiction Story of Sight Loss, Sobriety & Second Chances
What happens when you lose your sight, lose yourself, and somehow find your way back? In this episode of ShameOver, Erica sits down with Alex Clapp, founder of Claritee Circle, for a raw and honest conversation about his journey from sudden, unexplained vision loss to full-blown addiction —...
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Drink Like a European —Why Italians Don't Get Drunk (And What We Can Learn From Them)
Erica is back after a little break — and she's got a lot to unpack after 11 kid-free days in Italy with her husband. In this episode, she dives into what makes European drinking culture so different from American drinking culture, and why that difference matters for anyone trying to drink less or...
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Microdosing, Ketamine & Mental Health: The Conversation Continues (Part 2) | with Zappy Zapolin
Welcome back to Part 2 of my conversation with psychedelic concierge and filmmaker Zappy Zapolin. If you missed Part 1, be sure to go back and listen first! We covered the basics of psychedelic medicine, why it's receiving so much attention in mental health research, and how different plant...
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Psychedelic Medicine Explained: What Every Woman Should Know (Part 1) | with Zappy Zapolin
What if the future of mental health looks completely different than what we've always been told? In this fascinating conversation, I'm joined by psychedelic concierge and filmmaker Zappy Zapolin to explore the rapidly growing world of psychedelic medicine. From microdosing and mushrooms to...
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How to Drink Less This 4th of July and Skip the Sunday Scaries
Fourth of July weekend is a heavy drinking weekend and easy to overdo. So, treat it like a marathon, not a sprint and avoid failing with the "willpower" trap. You need a plan. In this quick, no-fluff episode, Erica breaks down her signature framework, Drink Like a PLAYER: Plan/Prepare Later Start...
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How to Feel Better in Perimenopause: Protein, Training, Sleep & Alcohol (Pt 2) | Terry Tateossian
If you've been feeling exhausted, overwhelmed, struggling with your weight, waking up at 3 a.m., or wondering why your body suddenly seems to have a mind of its own... This episode is for you. In Part 2 of my conversation with menopause coach Terry Tateossian, we move beyond the symptoms and…
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Perimenopause or Burnout? Hidden Hormone Signs Every Woman +40 Needs to Know (Part 1 of 2)
Do you feel like you've suddenly become a different person? More anxious. More overwhelmed. Short-tempered. Exhausted. Forgetful. Unable to focus. Craving wine more than ever. What if it isn't stress... What if it isn't motherhood... What if it isn't burnout... What if it's your hormones? In Part…
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The Identity Shift That Changes Your Relationship With Alcohol Forever Ft. Marrilee Burke
What if the story you’ve been telling yourself about alcohol… isn’t actually true? In the final part of this powerful 3-part conversation, licensed psychotherapist Merrilee Burke, LMFT, and I dive deep into identity, labels, shame, self-awareness, and the stories so many of us unconsciously carry...
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Alcohol, Fun & Identity: Who Are You Without the Wine? Ft Marrilee Burke
What if the hardest part about drinking less… isn’t actually the alcohol? What if it’s the fear that life will become boring without it? In Part 2 of this powerful conversation with licensed psychotherapist Merrilee Burke, LMFT, we dive into the emotional connection between alcohol, fun…
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Why does drinking less feel SO hard… even when you genuinely want to change?
In this powerful conversation, I sit down with licensed psychotherapist Merrilee Burke, LMFT, to unpack what’s really going on underneath overdrinking, urges, self-sabotage, and the “why can’t I just stop at one?” cycle. Spoiler: it’s not because you’re weak, broken, or lacking willpower. We dive...
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This One Trick Can Interrupt Overdrinking in the Moment
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 issue how your...
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Your Behavior Is Not Who You Are: Self-Sabotage, Trauma, & Healing w/ Elani Engelken (Part 2)
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…
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Why So Many Moms Use Alcohol to Shut Off with Elani Engelken (Part 1)
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…
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Why You Get Irrational When You Drink (And What It’s Actually About)
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…
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When You’re Not Okay (And Why Numbing Makes It Worse)
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...
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Regulating Your Nervous System Without Alcohol
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…
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Why Your Drinking Habits Aren’t the Problem — Your Mindset Might Be (Part 2 of 3)
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...
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From Bartending to Sobriety: Inside the Drinking Culture of Hospitality
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...
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Why You Drink (or Shop, Scroll, Snack): Nervous System Regulation + Confidence With Strong By Sarah
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 down Used wine to feel more...
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Eat More, Lift Heavier: Why Chronic Dieting Is Sabotaging Women
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...
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Letting Go in Motherhood: Nervous System Healing, Identity Shifts & Building Your Village
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…
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Postpartum Isn’t 6 Weeks — It’s a Life Chapter (Why No One Prepares Mothers for This)
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...
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Can’t Stop Drinking Once You Start? How to Find Your “Off Button” (Drink Like a P.L.A.Y.E.R.)
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...
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Dry January, Harm Reduction & Why Your Drinking Shouldn’t Define You
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...
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From Resolutions to Reality: Achieving Your Goals
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...
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Navigating Dry January: Tips for a Successful Alcohol-Free Month
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…
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Stress Management Tools to Drink Less, Regulate Your Nervous System & Avoid Holiday Burnout
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…
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How to Drink Less at Home & Beat the “Witching Hour” (Mindful Drinking Without Willpower)
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…
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What to Say When People Ask Why You’re Not Drinking (Confident Comebacks That Actually Work)
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…
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How to Drink Less at Holiday Parties, Work Events & Social Gatherings (Without FOMO)
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...
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The #1 Thing You Must Do Before Any Drinking Event (How to Drink Less Without Quitting Alcohol)
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...
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Mindful Drinking, Dopamine & Self-Compassion with Mental Health Expert Amanda Brown
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...
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Why Eating Thanksgiving Dinner at 3PM Helps You Drink Less: The Science of Blood Sugar + Willpower
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...
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Thanksgiving Day Drinking Game Plan: Mindful Alcohol Tips, Nervous System Hacks & Hangover-Free Fun
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...
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Thanksgiving Week Prep: How to Drink Mindfully, Reduce Stress & Stay Regulated All Holiday Long
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...
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Mindful Drinking for the Holidays: How to Stop Overdrinking (Without Missing Out)
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...
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From Shame to Sunnyside (Pt. 2): Real Coaching, Naltrexone & the New Way to Moderate
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...
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Mindful Drinking Made Simple (Pt. 1): The Story Behind Sunnyside + Ditching Rock Bottom
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...
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Beyond “Just Quit”: Inside Recovery, Relapse, and Real-Life Support
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...
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Engineering a New Life: Travel, Motherhood & Thriving Without Booze w/ Monica
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...
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Engineering a New Life: Travel, Motherhood & Thriving Without Booze w/ Monica
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...
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Systems Over Stress with Dawn Ferguson: Rituals, Sleep & Social SOPs
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…
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About this show
ShameOver: The Drink Less Podcast helps women build a healthier relationship with alcohol—without quitting completely or living in shame.
Hosted by Erica Mallery, alcohol mindset coach and former daily wine drinker (and weekend binge drinker), this podcast explores mindful drinking, harm reduction, nervous system regulation, and emotional wellness for women who want to drink less, feel better, and laugh more!
If you’re tired of all-or-nothing sobriety messaging, sick of the shame spiral around drinking, or curious about Dry January alternatives, this podcast offers a compassionate, empowering approach to change.
Each episode blends real talk, science-backed insights, and practical tools to help you understand why you drink, how to reduce overdrinking, and how to reconnect with yourself—without labels, rock bottoms, or giving up your social life.
Topics include mindful drinking, moderation, rebound drinking, emotional regulat
Hosted by
Erica Mallery
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