ShameOver - The Drink Less Podcast

Erica Mallery
  • 5.0 (3)
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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. 5D AGO

    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 downUsed wine to feel more confident in social situationsFound yourself replacing alcohol with snacking or online shoppingStruggled with anxiety after drinkingFelt social pressure around alcohol This 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 work Sarah 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 adult If 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.***

    25 min

  2. FEB 23

    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 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 loss We 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 perimenopause If 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 resistance And 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 Sarah 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.***

    25 min

  3. FEB 9

    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, 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 uncomfortable This 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/@mysticherbaldoula https://youtube.com/@sparkle_vibrations Podcast https://open.spotify.com/show/6FeQKLgiEMk6dR70cPIBFh?si=wZSE1uPOQj6KZDQ-cm4UDg 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.***

    32 min

  4. FEB 4

    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 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.***

    24 min

  5. JAN 20

    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 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.

    37 min

  6. JAN 8

    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 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 been Drinking 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.***

    15 min

  7. JAN 1

    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 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.***

    26 min

  8. 12/31/2025

    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 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 Takeaways Dry 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.***

    28 min
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Ratings & Reviews

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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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