ShameOver - The Drink Less Podcast

🎙️ First episode of 2025! Let’s talk mindset—because what you think directly impacts how you drink (and everything else in life). In this episode, we unpack: ✅ How your self-talk influences your habits ✅ The “WAIT” method (What Am I Thinking?) to reset your mindset ✅ Why lack of control fuels stress, and how to refocus ✅ How overconsumption sneaks into other areas of life ✅ The #1 reason why...

The holidays are here, and with them come the stress, the pressure, and way too many opportunities to overdo it—whether it’s food, drinks, or family drama. But what if you could enjoy the season your way? In this episode, I’m giving you my BEST insider tips for drinking less, stressing less, and actually enjoying the holidays without the guilt or hangovers. From mindful drinking strategies to self...

In this episode of ShameOver, host Erica Mallery dives into the ins and outs of mastering alcohol moderation through a lively Q&A session. She tackles burning questions like: Can you really learn to moderate alcohol? What’s the deal with those dopamine hits? And how does alcohol actually impact your health? Get ready for Erica’s signature blend of personal insights, practical strategies, and n...

This short and sweet episode of ShameOver: The Drink Less Podcast is here to remind you: self-care isn’t selfish—it’s essential! Let’s ditch the idea that self-care has to be fancy or time-consuming (but hey, if it’s massages and pedicures for you, I fully support that!). Here’s what’s in store: 🎯 A new way to approach self-care with my Blackout Bingo Board (download it free at shameover.me/bingo...

In this episode of ShameOver, we’re breaking down the fundamentals of moderating your drinking. Whether you're dipping your toes into this journey or need a solid reboot, this session is packed with practical tips to help you transform your relationship with alcohol. Every step you take matters, and showing up here is worth celebrating!   We’ll cover how to track your progress, embrace booze-free...

Welcome to another episode of ShameOver: The Drink Less Podcast! This time, we're diving into the fascinating world of non-alcoholic beverages with our special guest, Sarah Kate, a sober sommelier and the founder of Some Good Clean Fun. Launched in 2021, Some Good Clean Fun is an incredible resource for those looking to cut back on alcohol without sacrificing the social drink experience. In this e...

Join the ShameOver Podcast with Erica as she welcomes Hope Flansburg, an inspiring trauma-informed wellness educator and author. Dive deep into Hope's journey of overcoming stress, health challenges, and societal pressures, while discovering the profound impact of holistic self-care practices like yoga, meditation, and energy work. Hear about Hope's creative ventures, her transformative experience...

Join us as we explore personal journeys of overcoming alcohol dependency, navigating social dynamics, and developing healthier drinking habits. Discover the tools and support systems that empower individuals to moderate their intake and find balance, while also considering cultural perceptions and alternative recovery methods. This inspiring discussion offers practical strategies for managing alco...

Are you looking to drink less or change your relationship with alcohol for a healthier lifestyle? In this episode, Erica sits down with Katie Garry, founder and CEO of SEEK Health, to dive deep into how alcohol affects women's health. Katie shares her personal journey that led to the creation of SEEK—an at-home testing service that reveals how alcohol impacts key health areas like gut health, ment...

Welcome back to ShameOver! In this episode, we delve deep into understanding and exploring a balanced relationship with alcohol. Discover what moderation looks like, what it means to you, and its feasibility. Sobriety vs Moderation: What's best for you? I share my personal experiences and insights from the drinking pandemic period when options for those seeking to drink less were pretty non-existe...

Consistency: The Key to Building Healthy Habits  In this episode of ShameOver, Erica delves into the vital role of consistency in building and maintaining healthy habits, whether it's about reducing alcohol intake or creating new routines. She emphasizes the importance of showing up regularly, setting clear and actionable goals, and making small, manageable changes. Erica shares her tips on mainta...

Overcoming High School Reunion Anxiety: Mindful Drinking and Self-Reflection   In this episode of ShameOver, we dive into the journey of attending my high school reunion after 20 years. Host, Erica Mallery, shares her personal experiences leading up to the event, the anxiety and insecurities that surfaced, and how she navigated them mindfully. She emphasizes the importance of building a healthier...

Mindful Moderation & Breaking Free from Diet Culture - Women, Food, Alcohol + the Anti-Diet - Part 2 Welcome back to the Shame Over Drink Less Podcast! In this episode, we dive deeper into Christy Harrison’s groundbreaking book, The Anti-Diet, exploring its links to intuitive eating, mindful consumption, and the dangers of the all-or-nothing mentality. We'll uncover the impact of societal norm...

Understanding the Connection Between Food and Alcohol Consumption In this episode of ShameOver, we dive into the intricate relationship between food and alcohol consumption. Many people find that when they cut down on alcohol, they inadvertently increase their intake of food, social media, or spending.  We will talk about Christy Harrison's book, 'The Anti-Diet,' which sheds light on how diet cult...

In this episode, host Erica Mallery sits down with her dear friend, Colleen Campbell, as they delve into a candid conversation about their evolving relationship with alcohol. Colleen shares her personal experiences, from the struggles with social pressures and coping mechanisms to her transformative journey through Erica + ShameOver's Master Moderation program. They discuss overcoming guilt and sh...

In this special birthday episode of the ShameOver Podcast, Erica shares personal reflections on the past year, lessons learned, and the significance of moderation in drinking. Highlighting the challenges of the pandemic and the personal journey towards finding moderation as a sustainable alternative to sobriety, the discussion covers the importance of self-motivation, internal support, and plannin...

In today's episode, we explore the concept of 'piggy banking' as a technique to maintain motivation when attempting to cut back on drinking and develop better habits. Erica + ShameOver shares personal experiences, and discusses how visual motivators like marbles or gems can make a significant impact. This method can be applied to various aspects of life, whether it's drinking less, dieting, or eve...

Ever feel like moderation can be so hard? It's exhausting feeling like you always have to be showing up. A lot of times we might feel like we get stuck. We might hit plateaus. We might get to the point where we're just say, "Screw it. I don't care. It's too much work. It's too much effort. I just don't want to do it today." If you've ever been there when it comes to your drinking (or any other hab...

Are you struggling with binge drinking during long weekends? Tune into our latest episode where we dive deep into the psychology behind binge drinking, the impact of the all-or-nothing mindset, and the common struggle with post-drinking depression. Discover practical strategies to shift towards a growth mindset, manage stress, and embrace healthier habits from here on out. Perfect for anyone looki...

Part 5: Is My Drinking Impacting My Health? Hey there, fabulous listeners! 🌟 In this episode of **ShameOver: Drink Less & Master Mindful Moderation**, we're getting real about the health impacts of drinking. We'll spill the tea on long-term risks like liver disease and mental health issues, all backed by expert insights and juicy research. But don’t worry, it’s not all doom and gloom! We’re s...

Worried about what others think of your drinking habits? You're not alone. Social stigma and cultural attitudes can make it tough to change, but with the right strategies and support, you can overcome the shame and make positive changes. For more tips and support, connect with me and join the ShameOver community. ShameOver is the mindful drinking program designed for women who desire to drink less...

Continuing our series “What is wrong with me?” We ask the question - am I using alcohol as a crutch? See if you are and if so what steps you can take starting today to have a better relationship with alcohol and yourself. Let’s connect at ShameOver. Me today!

Do you find yourself asking if you have control over your drinking? Or maybe you notice yourself believing that everyone else has more will power than you? Understand psychology based research on self-control and willpower, and learn a few mindfulness techniques and cognitive behavioral strategies you can start implementing today to help you start drinking less. Let’s connect! ShameOver.me @loseth...

Today we kick off a 5-part series - What’s Wrong With Me?! Part 1: Am I drinking too much? If you’re like me you’ve probably asked yourself this a time (or 1000). Listen as I help you navigate this question with grace, compassion, and curiosity. Want to be on the podcast? Have an idea? I’m all ears! Let’s connect: ShameOver.me @LosetheHangover (FB) @mastermoderation (IG)

Got a big drinking event coming up? Learn how I transformed from Opening Day being a total day of drinking to enjoying a single drink yet feeling ZERO FOMO and enjoying one of my favorite kickoff to baseball season yet! Learn more at ShameOver.me and get started today. Cheers to losing the hangover (not the booze).