ShameOver - The Drink Less Podcast

Erica Mallery
  • 5.0 (7)
  • Self-Improvement
  • Updated 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. Jul 14

    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 medicines are being explored for addiction, trauma, depression, and overall well-being. In this episode, we take the conversation a step further as we discuss microdosing, ketamine therapy, safety considerations, and what these emerging treatments could mean for women who have found themselves using alcohol as a way to cope with stress, overwhelm, or life's challenges. In this episode, we discuss:Why psychedelics are generally not considered physically addictiveWhat microdosing is—and what it isn'tHow ketamine therapy differs from other psychedelic treatmentsWhy "set and setting" are so importantFinding qualified guides and safe treatment optionsThe connection between stress, trauma, and alcohol useWhy healing the root cause matters more than simply changing the behaviorThe importance of curiosity, self-awareness, and finding the approach that's right for you Whether this topic is completely new to you or something you've been curious about, I hope this conversation encourages you to continue learning and exploring the many different paths that exist for healing. Ready to change your relationship with alcohol?💛 Take my FREE Drink Less Quiz to discover your unique drinking style and get personalized next steps. 💛 Join The Reset, my 30-day program designed to help you drink less, feel better, and build a healthier relationship with alcohol—without shame, guilt, or giving up your social life. You'll find links to both below. Connect with Zappy ZapolinWebsite: psychedelicconcierge.comPsychedelic Concierge Instagram: instagram.com/psychedelicconciergeofficial Connect with Erica MalleryWebsite: https://www.shameover.com Instagram: https://www.instagram.com/losethehangover Take the Drink Less Quiz: https://shameover.me/quiz Join The Reset: https://stan.store/ShameOver/p/drink-less-reset-with-erica Disclaimer: This podcast is for educational and informational purposes only and should not be considered medical advice. The views and opinions expressed by guests are their own and may include personal experiences, interpretations, or perspectives on emerging research. They do not necessarily reflect the views of ShameOver or Erica Mallery. Always consult a qualified healthcare professional before making decisions about your health or beginning any new treatment.

  2. Jul 7

    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 addiction recovery and mental wellness, we discuss why this topic is gaining so much attention and what the latest research is beginning to reveal. If you've ever been curious—but also a little skeptical—this episode is for you. In Part 1, we cover: What psychedelic medicine actually is (in simple terms)Why psychedelics are becoming a major topic in mental health researchThe differences between various plant medicinesHow psychedelics are being studied for addiction, trauma, depression, and PTSDWhat a psychedelic concierge doesWhy intention and guidance matterWhy so many people are becoming "psychedelic curious" Whether you're simply interested in learning or wondering what the future of mental health could look like, this conversation offers a thoughtful introduction to an emerging field. ✨ Don't miss Part 2, where we dive into: MicrodosingKetamine therapySafety considerationsFinding qualified guidesWhat this could mean for women who use alcohol to cope with stress and overwhelmReady to explore your own relationship with alcohol?💛 Take my FREE Drink Less Quiz to discover your unique drinking style and get personalized next steps. 💛 Join The Reset, my 30-day program designed to help you drink less without giving up your social life or feeling deprived. Find both links below. Connect with Zappy ZapolinWebsite: psychedelicconcierge.comEnrollment Link: community.psychedelicconcierge.com/guide-briefPsychedelic Concierge Instagram: instagram.com/psychedelicconciergeofficialZappy's Instagram: instagram.com/zappyzapolinConnect with EricaWebsite: https://shameover.me Instagram: https://instagram.com/shameover_drinkless Take the Drink Less Quiz: https://shameover.me/quiz Join The Reset: https://stan.store/ShameOver/p/drink-less-reset-with-erica Disclaimer: This podcast is for educational and informational purposes only and should not be considered medical advice. The views expressed by guests are their own. Always consult a qualified healthcare professional before making decisions about your health or beginning any new treatment.

  3. Jul 2

    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/PrepareLater StartAlternateYour WHYEat and End Earlier Rest and Repeat. Six simple, doable moves to help you moderate through any big drinking weekend — cookouts, fireworks, bottomless brunches — without the blackout, the anxiety spiral, or the 3am wake-up call. This isn't about being a non-drinker. It's about drinking normally, staying in control, and actually enjoying your holiday weekend hangover-free. Curious what kind of drinker you are? Take the free 2-minute quiz: https://shameover.me/quiz As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.

  4. Jun 23

    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 focus on what actually helps. We dive into the lifestyle changes that can have the biggest impact on how you feel during perimenopause and menopause, including: ✨ Why strength training becomes non-negotiable after 40 ✨ The truth about protein and why most women aren't getting enough ✨ Simple ways to increase protein without obsessing over tracking ✨ The role alcohol plays in energy, recovery, hormones, and weight gain ✨ Why shame keeps us stuck in unhealthy habits ✨ How to build awareness without beating yourself up ✨ The surprising connection between alcohol, sleep, brain health, and Alzheimer's risk ✨ Supplements that may support better sleep during midlife One of my favorite parts of this conversation is Terry's reminder that awareness is powerful. Whether it's alcohol, food, sleep, or your health, you cannot change what you refuse to acknowledge. This episode is packed with practical tools, honest conversations, and empowering reminders that your body is not working against you—it may simply be asking for a different level of support than it did ten years ago. Connect with Terry: TheHouseOfRose.com Instagram: @howgoodcanitget If this episode resonates with you, please share it with another woman who needs to hear it, because feeling better starts with understanding what's actually going on. Want more support? Take the drinking quiz to find out what's best for you! https://shameover.me/quiz As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.

  5. Jun 17

    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 1 of this powerful 2-part series, I sit down with menopause coach Terry Tateossian to unpack the symptoms of perimenopause that so many women miss or dismiss. We talk openly about: ✨ Why perimenopause can start as early as your 30s ✨ The surprising connection between hormones and alcohol cravings ✨ Anxiety, panic attacks, rage, brain fog, and ADHD-like symptoms ✨ Why so many women say, "I just don't feel like myself anymore." ✨ Learning to listen to your body instead of pushing through If you've been blaming yourself for feeling exhausted, emotional, or completely unlike the woman you used to be, this episode is your reminder that you are not failing—you may simply be experiencing a major hormonal shift. This conversation is honest, validating, and packed with practical insights that every woman over 40 deserves to hear. This is Part 1 of a 2-part series. In Part 2, we'll dive into the three biggest lifestyle changes that can dramatically improve how you feel in midlife—including muscle, protein, and alcohol. Connect with Terry: TheHouseOfRose.com Instagram: @howgoodcanitget If this episode resonates with you, please follow the podcast, leave a review, and share it with another woman who needs to know she is not alone. Want more support? Take the drinking quiz to find out what's best for you! https://shameover.me/quiz

  6. Jun 1

    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 about who we are when it comes to drinking. Because so many women are walking around believing: “I have an addictive personality.” “I’ll never be someone who can just have one.” “I’m just the party girl.” “This is simply who I am.” But what if those are learned identities… not permanent truths? In this episode, we explore: Why labels can sometimes keep us stuckThe problem with all-or-nothing thinkingHow identity shapes your drinking habitsWhy progress matters more than perfectionThe role shame plays in overdrinkingHow tracking can actually build empowerment instead of guiltRewriting your story around alcohol, yourself, and your future We also have a beautiful conversation around self-worth, nervous system safety, healing old conditioning, and what it really means to evolve as a person without abandoning who you used to be. This episode is compassionate, honest, empowering, and such an important reminder that you are not broken — and you are not required to stay the same forever. Drinking less isn’t about becoming someone new. It’s about reconnecting with who you already are underneath the coping, conditioning, and shame. Connect with Merrilee: merrileeburke.com If this series resonated with you, please share it with a friend, leave a review, or tag me on social. Your support helps more women realize they are not alone in this journey. And don't forget: Drink on PURPOSE. Want that support? Start the Drink Less RESET now! Learn more at: https://www.shameover.me/

  7. May 25

    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, identity, creativity, and play — especially for women who have spent years using wine as their “off switch” after constantly taking care of everyone else. We unpack: Why alcohol becomes tied to fun, relaxation, and connectionThe surprising reason many women struggle to “just relax”How productivity culture disconnects us from playWhy creativity and hobbies can help calm the nervous systemThe fear of changing socially when you start drinking lessHow to reconnect with yourself without becoming “boring” We also talk about the very real identity shifts that happen when alcohol has been woven into your friendships, relationships, routines, and social life for years. This episode is validating, eye-opening, and full of practical ways to start creating more joy, fun, and presence without relying on alcohol to create the experience for you. Because the goal isn’t to become less fun.... It’s to stop needing alcohol to access the fun that was already inside of you. This is Part 2 of a 3-part series. Connect with Merrilee: merrileeburke.com If this episode resonated with you, share it with a friend, leave a review, and make sure you’re subscribed so you don’t miss Part 3 — where we dive into labels, identity, addictive personalities, and rewriting your story around alcohol and yourself. Need more support? Join my cohort starting June 1! Learn more at https://www.ericamallery.com/group-coaching

  8. May 18

    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 into: Why “sober or bust” messaging keeps so many people stuckThe truth about mindful drinking + moderationHow rebellion and people-pleasing can show up in your drinkingThe surprising role childhood conditioning can playWhy tracking your drinking is awareness — not punishmentThe simple mindset shifts that can completely change your relationship with alcohol If you’ve ever felt frustrated because you KNOW you want to drink less… but part of you still keeps reaching for the wine anyway… this episode is for you. This is Part 1 of a 3-part conversation. Connect with Merrilee Burke, LMFT: Website: merrileeburke.com If this episode helped you, share it with a friend, leave a review, and make sure you’re subscribed so you don’t miss Part 2 next week — where we dive into alcohol, identity, fun, creativity, and why so many women feel like they forgot how to play without wine. And remember: You do not need more shame. You need support, awareness, and tools that actually work in real life. Want that support? Join my cohort starting June 1! Learn more at https://www.ericamallery.com/group-coaching

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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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