ShameOver - The Drink Less Podcast

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-guess...

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...

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 anytim...

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 medi...

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 s...

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...

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, thi...

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: Avoid becoming part of the 60% of Americans who overdrink between Thanksgiving and New Year’s Identify why you reach for that glass (stress?...

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...

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-not...

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 veteran...

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 behi...

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 Ret...

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 witho...

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...

What happens when a public health expert, medical writer, and cancer survivor decides to rethink her relationship with alcohol? Meet Susan Keller, author of Blood Brother and Mostly Sober, who shares how she and her husband cut back from 60 drinks a month to just 6–8 — and never looked back. In this episode, we dig into: ✨ The science + soul behind Susan’s shift toward moderation ✨ How inner chi...

Long, holiday weekends are basically built around parties, socializing, and — of course — booze. 🍹 But if you’re trying to drink less, skip the hangover, or just not feel like trash on Tuesday morning… this quick-hit episode is for YOU. In under 30 minutes, I’m sharing 10 expert-approved tips to help you: ✨ Enjoy the party without the FOMO ✨ Plan (and actually stick to) your drink limit ✨ BYOB...

Feeling stuck in the all-or-nothing cycle with drinking or wellness? This episode of ShameOver is for you. Host Erica Mallery sits down with Dr. Jamey Maniscalco, neuroscientist and founder of Manifest Wellness, to unpack how tiny, science-backed shifts can lead to massive breakthroughs in your health, habits, and mindset. You’ll learn: How to break drinking habits with neuroplasticity Morning rou...

In this juicy episode of ShameOver, Erica sits down with the vibrant Marina Castillo, co-founder of The Modern Mocktail, to chat about all things alcohol-free living, entrepreneurship, and emotional well-being—without the shame. From her former life as a Las Vegas performer to now running a consultancy for non-alcoholic and kava-based businesses, Marina drops serious gems on: ✨The power of ritual...

Let’s be real: motherhood is beautiful and bananas. In this episode of ShameOver, I’m joined by the amazing Caroline —certified health & wellness coach and the founder of Mother Hen Coaching —to talk about something all moms need more of: permission to pause. We’re diving into: ✨ How micro moments of self-care can change everything ✨ Why “doing it all” is a lie (and what to do instead) ✨ Ba...

Busy moms, this one’s for you. If you're stuck in the cycle of doing it all but constantly putting yourself last, this episode is your wake-up call. 💥 Erica sits down with Ashley DiGiacomo Schwartz, certified fitness + nutrition coach and founder of The Busy Mom Method, to talk about what it really takes to thrive as a mom—without falling into the burnout trap. From navigating perimenopause to bu...

Trust Yourself: How to Build Self-Trust and Heal What’s Underneath with Emily Romero What if the key to drinking less, feeling more grounded, and finally breaking free from self-sabotage wasn’t more willpower — but more self-trust? In this deeply powerful episode of ShameOver, I sit down with author and somatic trauma therapist Emily Romero to explore the real reason so many women feel stuck, over...

What if your drinking isn’t the problem—but the way you’ve been solving one? In this eye-opening episode, we flip the script on alcohol and explore why so many smart, sensitive women turn to drinking as a way to cope. From emotional overload to social pressure, we unpack the real reasons behind the habit—and why willpower alone isn’t the answer. You’ll learn: Why alcohol feels like it “works” in t...

What if your drink could do more for you—like help you relax, boost your mood, or sharpen your focus—without the booze? In this episode of ShameOver, host Erica dives into the fascinating world of functional beverages with Emily, co-founder of Aplos, a brand leading the charge in non-alcoholic spirits designed to elevate your drinking experience. We’re talking nootropics, adaptogens, and botanical...

Is mommy wine culture really self-care, or is it keeping moms stuck in an unhealthy cycle? In this eye-opening episode of ShameOver, we’re exposing the truth behind the “wine-o-clock” mindset and redefining what moderation in motherhood really looks like. Join me as I share personal experiences and expert insights on: 🍷 How mommy wine culture normalizes overdrinking ⏳ The 90-second rule—a game-c...