ShameOver - The Drink Less Podcast

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, overwhelmed, and disconnected from the...

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 the moment

• The hidden proble...

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 botanicals—what they are, how they work, and...

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-changer for mindful drinking 📝 The P...

🎙️ 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 your moderation plan keeps falling apar...

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-care hacks, I’ve got everything yo...

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 no-BS advice as she ...

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). 🎯 The real deal about filling y...

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 options, and build h...

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 i...

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 experiences of living without alcohol, and h...

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 alcohol consumption and living a more ...

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, mental well-being, and even skin.   Th...

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-existent. Learn the importance of self-a...

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 c...

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 relationship with alcohol through m...

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 norms on our drinking habits, discuss e...

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 culture influences our consumption patt...

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 shame, finding joy in moderation, and...