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ShameOver - The Drink Less Podcast: Daily Summaries Delivered
by Erica Mallery
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 regulat
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- 2 weeks ago23 min
How to Drink Less This Labor Day Weekend: 7 Questions Answered (Drink Like a PLAYER)
Labor Day weekend means three straight days of BBQs, pool parties, and cookouts — which for a lot of us also means three straight days of drinking that can spiral fast. In this quick solo episode, Erica answers the 7 questions her coaching clients ask most before a long drinking weekend: how to avoid blacking out, how to say no without a big scene, why day drinking hits different, how to handle multiple back-to-back events, and how to actually enjoy your booze-free options instead of treating them like a consolation prize.You'll walk away with Erica's signature PLAYER framework (Plan & prepare, Later start, Alternate, Your why, Eat & end earlier, Rest & repeat) and a real plan for making it through the long weekend — and Tuesday morning — without the guilt spiral.Questions answered in this episode:How do I enjoy the holiday weekend without blacking out?How do I say no to a drink (or the fifth drink) without it becoming a whole thing?What's different about day drinking vs. evening drinking?How do I not use the extra day off as an excuse to start earlier and stop later?What's a plan for multiple events in one weekend (BBQ, pool party, cookout) without it snowballing?How do I handle the Tuesday guilt/hangover when I'm back at work?What are non-alcoholic drink options that don't feel like a consolation prize?Mentioned in this episode: Element electrolytes, White Claw, Athletic Brewing, Blue Moon Zero, Heineken Zero, Lagunitas Hop Water, Ghia, Kim Crawford (lower-alcohol wine), AplósWant more support going into the holiday weekend? Take the What Type of Drinker Are You? quiz, join the Drink Less Reset, or work with Erica 1:1 or in group coaching.Have fun, be safe. 🥂 Drink on Purpose.0:00 — Intro: why this episode0:30 — Q1: Enjoying the weekend without blacking out (PLAYER intro)2:23 — Hydration & electrolytes4:48 — Eating before/during drinking7:09 — Q2: Saying no without the drama9:31 — Q3: Day drinking vs. evening drinking, low-ABV picks11:41 — Q4: The "extra day off" trap14:00 — Q5: Planning for multiple events in one weekend16:23 — Q6: The Tuesday hangover/hangxiety18:42 — Q7: Non-alcoholic drinks that don't feel like a downgrade21:02 — How to work with Erica23:24 — Outro**As always, today's conversation is educational in nature based on personal experience and should not replace individualized medical advice from your healthcare provider.
- 2 weeks ago29 min
How to Know If You Have a Drinking Problem — Real Recovery Tools That Work
Do you have a good relationship with alcohol — or are you just used to it? In this episode of ShameOver, the podcast about drinking less and living on purpose, Erica Mallery continues her conversation with Alex Clapp, founder of Claritee Circle, digging into the practical, day-to-day tools that actually support long-term sobriety and behavior change.Alex shares the simple self-assessment question he asks anyone questioning their drinking, why "wanting" to change and "committing" to change are two completely different things, and how his all-or-nothing personality nearly worked against his own recovery. You'll hear how he built sustainable non-negotiables (without setting himself up to fail), what actually helped him manage cravings and unexpected triggers, and why acceptance — not willpower alone — became the foundation of staying sober.This episode also takes a surprising turn into phone and technology addiction, and why avoiding discomfort — whether it's alcohol, scrolling, or snacking — is one of the biggest hidden struggles of modern life.Whether you're sober curious, actively working on drinking less, or supporting someone in recovery, this episode is full of real, usable tools for building a healthier relationship with alcohol and yourself.In this episode, you'll learn:A simple self-assessment for evaluating your relationship with alcoholThe real difference between wanting to change and committing to changeHow to build sustainable habits instead of all-or-nothing rulesTools for managing sobriety triggers and unexpected cravingsWhy phone and technology addiction mirrors substance addictionHow avoiding discomfort keeps unhealthy patterns aliveListen, subscribe, and follow ShameOver for more real, judgment-free conversations about drinking less and living with intention.Connect with Alex and Claritee Circle: http://www.clariteegroup.co.ukwww.claritee-group.cirlce.soConnect with Erica + ShameOver:https://stan.store/ShameOver/p/selftember-gy3shl2cTake the What Type of Drinker Are You? Quiz here:https://shameover.me/quiz*This episode is #2 of a 3-Part Series.As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.
- 3 weeks ago19 min
From Rock Bottom to Recovery: An Alcohol Addiction Story of Sight Loss, Sobriety & Second Chances
What happens when you lose your sight, lose yourself, and somehow find your way back? In this episode of ShameOver, Erica sits down with Alex Clapp, founder of Claritee Circle, for a raw and honest conversation about his journey from sudden, unexplained vision loss to full-blown addiction — alcohol, drugs, and a rock bottom he never saw coming.Alex opens up about what it felt like to believe everyone would be better off without him, the moment his 17-year-old son changed everything with one sentence, and why choosing to be publicly vulnerable about his recovery became the most empowering decision he ever made.This is a conversation about shame, about second chances, and about what it really means to be brave enough to tell the truth — to yourself and everyone else.In this episode:Alex's unexplained sight loss and the years-long search for answersHow "medicinal" numbing spiraled into full addictionThe driveway conversation with his son that changed his lifeWhy going public about his recovery took the power backThe link between shame and healingConnect with Alex and Claritee Circle: www.clariteegroup.co.uk www.claritee-group.cirlce.soConnect with Erica + ShameOver: Join Self*tember now Take the What Type of Drinker Are You? Quiz here: https://shameover.me/quizThis episode is #1 of a 3-Part Series.As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.
- Aug 6, 202612 min
Drink Like a European —Why Italians Don't Get Drunk (And What We Can Learn From Them)
Erica is back after a little break — and she's got a lot to unpack after 11 kid-free days in Italy with her husband. In this episode, she dives into what makes European drinking culture so different from American drinking culture, and why that difference matters for anyone trying to drink less or drink more mindfully.You'll learn why Europeans always pair alcohol with food, how lower-ABV drinks like the Aperol Spritz were designed to help people drink socially without overdoing it, and why "one drink per hour" is the number to know if you don't want to end up chasing a buzz you can't catch. Erica also gets honest about her own drinking on this trip — including the first time in years she drank daily on vacation — and what that taught her about how easily old patterns can creep back in, even for someone who coaches this for a living.Plus: Erica shares two free and low-cost resources to help you drink more intentionally, including her free drink-tracking app and details on her 4-week Reset program.In this episode:Why alcohol is always served with food in Europe — and why that mattersThe cultural difference between American "party to get drunk" drinking and European "drinking as experience"How perimenopause and menopause change the way your body handles alcoholWhy lower-ABV drinks (like the Aperol Spritz) are a built-in harm reduction toolThe "one drink per hour" rule and how to actually use itErica's #1 personal rule: never drink for negative emotionsWhy "sober" isn't a label Erica uses — and how she thinks about moderation insteadWhat her free drink-tracking app can teach you about your own patternsA look at her 4-week Reset program and the new Drink Less Accelerator add-on (2 private 1:1 sessions + the Reset)Be kind to yourself, to others, and most of all — drink on purpose.Timestamps:00:00 — Welcome back + Erica's 11 days in Italy01:00 — Why Europeans always serve food with alcohol02:26 — American vs. European drinking culture (and what TV gets wrong)03:45 — How perimenopause/menopause changes alcohol tolerance04:48 — Drinking daily on vacation for the first time in years05:40 — Lower-ABV drinks, the Aperol Spritz, and why they exist07:03 — Long European meals and drinking for connection, not speed08:10 — The "one drink per hour" rule explained09:27 — Free drink-tracking app + what Erica still learns from her own data10:30 — Erica's #1 rule: never drink for negative emotions11:00 — The Reset (4 weeks) + new Drink Less Accelerator add-on11:51 — Why Erica doesn't use the word "sober"12:45 — Closing: be kind, drink on purpose
- Jul 14, 202626 min
Microdosing, Ketamine & Mental Health: The Conversation Continues (Part 2) | with Zappy Zapolin
Welcome back to Part 2 of my conversation with psychedelic concierge and filmmaker Zappy Zapolin.If you missed Part 1, be sure to go back and listen first! We covered the basics of psychedelic medicine, why it's receiving so much attention in mental health research, and how different plant medicines are being explored for addiction, trauma, depression, and overall well-being.In this episode, we take the conversation a step further as we discuss microdosing, ketamine therapy, safety considerations, and what these emerging treatments could mean for women who have found themselves using alcohol as a way to cope with stress, overwhelm, or life's challenges.In this episode, we discuss:Why psychedelics are generally not considered physically addictiveWhat microdosing is—and what it isn'tHow ketamine therapy differs from other psychedelic treatmentsWhy "set and setting" are so importantFinding qualified guides and safe treatment optionsThe connection between stress, trauma, and alcohol useWhy healing the root cause matters more than simply changing the behaviorThe importance of curiosity, self-awareness, and finding the approach that's right for youWhether this topic is completely new to you or something you've been curious about, I hope this conversation encourages you to continue learning and exploring the many different paths that exist for healing.Ready to change your relationship with alcohol?💛 Take my FREE Drink Less Quiz to discover your unique drinking style and get personalized next steps.💛 Join The Reset, my 30-day program designed to help you drink less, feel better, and build a healthier relationship with alcohol—without shame, guilt, or giving up your social life.You'll find links to both below.Connect with Zappy ZapolinWebsite: psychedelicconcierge.comPsychedelic Concierge Instagram: instagram.com/psychedelicconciergeofficialConnect with Erica MalleryWebsite: https://www.shameover.comInstagram: https://www.instagram.com/losethehangoverTake the Drink Less Quiz: https://shameover.me/quizJoin The Reset: https://stan.store/ShameOver/p/drink-less-reset-with-ericaDisclaimer: This podcast is for educational and informational purposes only and should not be considered medical advice. The views and opinions expressed by guests are their own and may include personal experiences, interpretations, or perspectives on emerging research. They do not necessarily reflect the views of ShameOver or Erica Mallery. Always consult a qualified healthcare professional before making decisions about your health or beginning any new treatment.
- Jul 7, 202616 min
Psychedelic Medicine Explained: What Every Woman Should Know (Part 1) | with Zappy Zapolin
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 latest research is beginning to reveal.If you've ever been curious—but also a little skeptical—this episode is for you.In Part 1, we cover:What psychedelic medicine actually is (in simple terms)Why psychedelics are becoming a major topic in mental health researchThe differences between various plant medicinesHow psychedelics are being studied for addiction, trauma, depression, and PTSDWhat a psychedelic concierge doesWhy intention and guidance matterWhy so many people are becoming "psychedelic curious"Whether you're simply interested in learning or wondering what the future of mental health could look like, this conversation offers a thoughtful introduction to an emerging field.✨ Don't miss Part 2, where we dive into:MicrodosingKetamine therapySafety considerationsFinding qualified guidesWhat this could mean for women who use alcohol to cope with stress and overwhelmReady to explore your own relationship with alcohol?💛 Take my FREE Drink Less Quiz to discover your unique drinking style and get personalized next steps.💛 Join The Reset, my 30-day program designed to help you drink less without giving up your social life or feeling deprived.Find both links below.Connect with Zappy ZapolinWebsite: psychedelicconcierge.comEnrollment Link: community.psychedelicconcierge.com/guide-briefPsychedelic Concierge Instagram: instagram.com/psychedelicconciergeofficialZappy's Instagram: instagram.com/zappyzapolinConnect with EricaWebsite: https://shameover.meInstagram: https://instagram.com/shameover_drinklessTake the Drink Less Quiz: https://shameover.me/quizJoin The Reset: https://stan.store/ShameOver/p/drink-less-reset-with-ericaDisclaimer: This podcast is for educational and informational purposes only and should not be considered medical advice. The views expressed by guests are their own. Always consult a qualified healthcare professional before making decisions about your health or beginning any new treatment.
- Jul 2, 202613 min
How to Drink Less This 4th of July and Skip the Sunday Scaries
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/PrepareLater StartAlternateYour WHYEat and End Earlier Rest and Repeat. Six simple, doable moves to help you moderate through any big drinking weekend — cookouts, fireworks, bottomless brunches — without the blackout, the anxiety spiral, or the 3am wake-up call. This isn't about being a non-drinker. It's about drinking normally, staying in control, and actually enjoying your holiday weekend hangover-free.Curious what kind of drinker you are? Take the free 2-minute quiz: https://shameover.me/quizAs always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.
- Jun 23, 202626 min
How to Feel Better in Perimenopause: Protein, Training, Sleep & Alcohol (Pt 2) | Terry Tateossian
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 you feel during perimenopause and menopause, including:✨ Why strength training becomes non-negotiable after 40✨ The truth about protein and why most women aren't getting enough✨ Simple ways to increase protein without obsessing over tracking✨ The role alcohol plays in energy, recovery, hormones, and weight gain✨ Why shame keeps us stuck in unhealthy habits✨ How to build awareness without beating yourself up✨ The surprising connection between alcohol, sleep, brain health, and Alzheimer's risk✨ Supplements that may support better sleep during midlifeOne of my favorite parts of this conversation is Terry's reminder that awareness is powerful.Whether it's alcohol, food, sleep, or your health, you cannot change what you refuse to acknowledge.This episode is packed with practical tools, honest conversations, and empowering reminders that your body is not working against you—it may simply be asking for a different level of support than it did ten years ago.Connect with Terry:TheHouseOfRose.comInstagram: @howgoodcanitgetIf this episode resonates with you, please share it with another woman who needs to hear it, because feeling better starts with understanding what's actually going on.Want more support? Take the drinking quiz to find out what's best for you! https://shameover.me/quizAs always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.
About ShameOver - The Drink Less Podcast
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 regulat
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