ShameOver - The Drink Less Podcast

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 l...

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 Alternate Your WHY Eat and End Earlier Rest and Repeat. Six simple, doable moves to help you moderate...

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 yo...

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 sympt...

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 ha...

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” af...

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 stuck The truth about mindful drinking + mode...

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 brain shifts after just a couple drinks what “autopilot drinking” actually is how to stay connected to y...

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, freeze states, trauma responses, self-sabotage, and why your behavior is not the same thing as your identi...

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 use alcohol as a shut-off valve, and how motherhood, overwhelm, and nervous system dysregulation all pla...

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 to shift your personality… and why it’s not random. Because here’s the truth: Alcohol isn’t creating th...

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 access your emotions the way you expect to. I am talking about: Why emotions come in waves (and sometime...

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 de-stress, disconnect, numb out, or finally exhale. In this episode, Jessica and I talk about what it means to...

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 for labels like “sober,” “drinker,” or even “problem drinker” to become part of someone’s identity. T...

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 hospitality industry and how it shaped her relationship with alcohol. Jessica shares what it was like wo...

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 confident in social situations Found yourself replacing alcohol with snacking or online shopping Struggled...

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 dieting Over-exerci...

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 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 t...

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. (Pla...

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 e...

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 la...

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...

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 —espe...

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 drink be...