ShameOver - The Drink Less Podcast

Erica Mallery
  • 5.0 (8)
  • Self-Improvement
  • Weekly

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 regulation, identity, self-trust, and breaking free from the wine-o’clock detox-to-retox cycle. Lose the hangover, not the booze—and take your power back.

  1. 1d ago

    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, but I’m going to” moment, how to teach calming tools to kids, and why 2 minutes of movement every hour adds up. They close on why alcohol is just one “device” we use to avoid discomfort. About Amy: Amy is a nervous system coach, holistic biomechanics practitioner, and founder of Prism Movement Studio. With 30 years of teaching experience and a background in psychology, movement, and dance, she helps clients find relief from chronic pain, chronic stress, anxiety, and more by working with the nervous system. Website: prismmovementstudio.com Instagram: @prismmovementstudio Connect with Erica + ShameOver: https://shameover.me/ Take the What Type of Drinker Are You? Quiz here: https://shameover.me/quizFREE Drink Tracking App: https://shameover.lovable.app/Nov 4th Workshop: https://stan.store/ShameOver/p/your-nervous-system--why-you-reach-for-a-drinkThis episode is #2 of a 2-Part Series. *As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.*

  2. 5d ago

    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 fight-or-flight response looks like (hint: people-pleasing and perfectionism count). Amy explains why alcohol can feel calming while keeping your body in survival mode, and why a “pause” spent white-knuckling it isn’t really a pause. About Amy: Amy is a nervous system coach, holistic biomechanics practitioner, and founder of Prism Movement Studio. With 30 years of teaching experience and a background in psychology, movement, and dance, she helps clients find relief from chronic pain, chronic stress, anxiety, and more by working with the nervous system. Website: prismmovementstudio.com Instagram: @prismmovementstudio Connect with Erica + ShameOver: https://shameover.me/ Take the What Type of Drinker Are You? Quiz here: https://shameover.me/quizFREE Drink Tracking App: https://shameover.lovable.app/Nov 4th Workshop: https://stan.store/ShameOver/p/your-nervous-system--why-you-reach-for-a-drinkThis episode is #1 of a 2-Part Series. *As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.*

  3. Oct 26

    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 can actually sustain. Erica shares her personal non-negotiable: never drinking to cope with negative emotions. Listen, subscribe, and follow ShameOver for more real, judgment-free conversations about drinking less and living with intention Connect with Miriam today:  https://reset.withmiriam.com/https://www.instagram.com/miriam_putnam_/Connect with Erica + ShameOver: https://shameover.me/ Take the What Type of Drinker Are You? Quiz here: https://shameover.me/quizFREE Drink Tracking App: https://shameover.lovable.app/Nov 4th Workshop: https://stan.store/ShameOver/p/your-nervous-system--why-you-reach-for-a-drinkThis episode is #2 of a 2-Part Series. *As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.*

  4. Oct 23

    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 health, and why being intentional matters more than slowing down. Erica also shares her P.S. list (pleasure + stress relief), a simple tool to fill your emotional cup before your physical one. Listen, subscribe, and follow ShameOver for more real, judgment-free conversations about drinking less and living with intention Connect with Miriam today:  https://reset.withmiriam.com/https://www.instagram.com/miriam_putnam_/Connect with Erica + ShameOver: https://shameover.me/ Take the What Type of Drinker Are You? Quiz here: https://shameover.me/quizFREE Drink Tracking App: https://shameover.lovable.app/Nov 4th Workshop: https://stan.store/ShameOver/p/your-nervous-system--why-you-reach-for-a-drinkThis episode is #1 of a 2-Part Series. *As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.*

  5. Oct 6

    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 Claritee Circle, a wellbeing community built to help people find what works for them. Alex shares why he created Claritee Circle after seeing how many amazing coaches, therapists, nutritionists, and events were scattered in tiny pockets with no central home. You'll hear how his sober corporate events drew thousands of guests, why he's committed to keeping a free version available to everyone, and how the platform connects people with expert support and resources, whether they're sober, sober curious, or just trying to drink less. Erica and Alex also get into the part many people struggle with most: what to do instead of drinking. They talk about alcohol-free social events, 7am coffee raves, sober dancing, and wellness festivals, and how stepping out of your comfort zone can lead to real connection, play, and belly laughs without alcohol. If you've ever worried about being judged, feeling awkward, or losing your social life when you cut back, this one is for you. In this episode, you'll learn: How to have fun and socialize without alcoholIdeas for alcohol-free events and sober activities, from coffee raves to wellness festivalsHow to make new friends and find community when your social life revolves around drinkingWhy "nobody is judging you" is truer than your brain wants you to believeHow Claritee Circle connects you with coaches, events, and free wellbeing resourcesWhy play and joy are essential parts of drinking less and staying alcohol-freeListen, subscribe, and follow ShameOver for more real, judgment-free conversations about drinking less and living with intention Connect with Alex and Claritee Circle:  www.clariteegroup.co.ukwww.claritee-group.cirlce.soConnect with Erica + ShameOver: https://shameover.me/ Take the What Type of Drinker Are You? Quiz here: https://shameover.me/quizThis episode is #3 of a 3-Part Series. *As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.*

  6. Sep 4

    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 avoid blacking out, how to say no without a big scene, why day drinking hits different, how to handle multiple back-to-back events, and how to actually enjoy your booze-free options instead of treating them like a consolation prize. You'll walk away with Erica's signature PLAYER framework (Plan & prepare, Later start, Alternate, Your why, Eat & end earlier, Rest & repeat) and a real plan for making it through the long weekend — and Tuesday morning — without the guilt spiral. Questions answered in this episode: How do I enjoy the holiday weekend without blacking out?How do I say no to a drink (or the fifth drink) without it becoming a whole thing?What's different about day drinking vs. evening drinking?How do I not use the extra day off as an excuse to start earlier and stop later?What's a plan for multiple events in one weekend (BBQ, pool party, cookout) without it snowballing?How do I handle the Tuesday guilt/hangover when I'm back at work?What are non-alcoholic drink options that don't feel like a consolation prize? Mentioned in this episode: Element electrolytes, White Claw, Athletic Brewing, Blue Moon Zero, Heineken Zero, Lagunitas Hop Water, Ghia, Kim Crawford (lower-alcohol wine), Aplós Want more support going into the holiday weekend? Take the What Type of Drinker Are You? quiz, join the Drink Less Reset, or work with Erica 1:1 or in group coaching. Have fun, be safe. 🥂 Drink on Purpose. 0:00 — Intro: why this episode0:30 — Q1: Enjoying the weekend without blacking out (PLAYER intro)2:23 — Hydration & electrolytes4:48 — Eating before/during drinking7:09 — Q2: Saying no without the drama9:31 — Q3: Day drinking vs. evening drinking, low-ABV picks11:41 — Q4: The "extra day off" trap14:00 — Q5: Planning for multiple events in one weekend16:23 — Q6: The Tuesday hangover/hangxiety18:42 — Q7: Non-alcoholic drinks that don't feel like a downgrade21:02 — How to work with Erica23:24 — Outro **As always, today's conversation is educational in nature based on personal experience and should not replace individualized medical advice from your healthcare provider.

  7. Sep 1

    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 actually support long-term sobriety and behavior change. Alex shares the simple self-assessment question he asks anyone questioning their drinking, why "wanting" to change and "committing" to change are two completely different things, and how his all-or-nothing personality nearly worked against his own recovery. You'll hear how he built sustainable non-negotiables (without setting himself up to fail), what actually helped him manage cravings and unexpected triggers, and why acceptance — not willpower alone — became the foundation of staying sober. This episode also takes a surprising turn into phone and technology addiction, and why avoiding discomfort — whether it's alcohol, scrolling, or snacking — is one of the biggest hidden struggles of modern life. Whether you're sober curious, actively working on drinking less, or supporting someone in recovery, this episode is full of real, usable tools for building a healthier relationship with alcohol and yourself. In this episode, you'll learn: A simple self-assessment for evaluating your relationship with alcoholThe real difference between wanting to change and committing to changeHow to build sustainable habits instead of all-or-nothing rulesTools for managing sobriety triggers and unexpected cravingsWhy phone and technology addiction mirrors substance addictionHow avoiding discomfort keeps unhealthy patterns alive Listen, subscribe, and follow ShameOver for more real, judgment-free conversations about drinking less and living with intention. Connect with Alex and Claritee Circle:  http://www.clariteegroup.co.uk www.claritee-group.cirlce.so Connect with Erica + ShameOver: https://stan.store/ShameOver/p/selftember-gy3shl2c Take the What Type of Drinker Are You? Quiz here: https://shameover.me/quiz *This episode is #2 of a 3-Part Series. As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.

  8. Aug 26

    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 — alcohol, drugs, and a rock bottom he never saw coming. Alex opens up about what it felt like to believe everyone would be better off without him, the moment his 17-year-old son changed everything with one sentence, and why choosing to be publicly vulnerable about his recovery became the most empowering decision he ever made. This is a conversation about shame, about second chances, and about what it really means to be brave enough to tell the truth — to yourself and everyone else. In this episode: Alex's unexplained sight loss and the years-long search for answersHow "medicinal" numbing spiraled into full addictionThe driveway conversation with his son that changed his lifeWhy going public about his recovery took the power backThe link between shame and healing Connect with Alex and Claritee Circle:  www.clariteegroup.co.uk www.claritee-group.cirlce.so Connect with Erica + ShameOver: Join Self*tember now Take the What Type of Drinker Are You? Quiz here: https://shameover.me/quiz This episode is #1 of a 3-Part Series. As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.

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About

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 regulation, identity, self-trust, and breaking free from the wine-o’clock detox-to-retox cycle. Lose the hangover, not the booze—and take your power back.

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