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.
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.
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.***
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 Takeaways
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:
This episode is especially helpful if:
If 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’ll learn how to:
If 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:
This episode helps you stop:
If 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:
You’ll learn how to:
If 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:
If 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:
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
amanda@amandabrowncounseling.com
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 connection
This 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 guilty
If 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:
This 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 cycle
Hit 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 it
This 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:
🎧 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:
→ 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
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:
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.