ShameOver - The Drink Less Podcast
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Episodes
From Resolutions to Reality: Achieving Your Goals
01 Jan 2026
Contributed by Lukas
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 s...
Navigating Dry January: Tips for a Successful Alcohol-Free Month
31 Dec 2025
Contributed by Lukas
In this conversation, Erica Mallery discusses the concept of Dry January, emphasizing the importance of approaching it with the right mindset and stra...
Stress Management Tools to Drink Less, Regulate Your Nervous System & Avoid Holiday Burnout
20 Dec 2025
Contributed by Lukas
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...
How to Drink Less at Home & Beat the “Witching Hour” (Mindful Drinking Without Willpower)
19 Dec 2025
Contributed by Lukas
If drinking at home—or that late-afternoon “witching hour”—is where moderation falls apart, this episode is for you.In this quick, powerful ep...
What to Say When People Ask Why You’re Not Drinking (Confident Comebacks That Actually Work)
18 Dec 2025
Contributed by Lukas
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 y...
How to Drink Less at Holiday Parties, Work Events & Social Gatherings (Without FOMO)
17 Dec 2025
Contributed by Lukas
Holiday parties. Work events. Family gatherings. Company happy hours.These are the moments where drinking goals can fall apart fast—unless you know ...
The #1 Thing You Must Do Before Any Drinking Event (How to Drink Less Without Quitting Alcohol)
17 Dec 2025
Contributed by Lukas
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, ...
Mindful Drinking, Dopamine & Self-Compassion with Mental Healthy Expert Amanda Brown
02 Dec 2025
Contributed by Lukas
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 fo...
Why Eating Thanksgiving Dinner at 3PM Helps You Drink Less: The Science of Blood Sugar + Willpower
26 Nov 2025
Contributed by Lukas
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...
Thanksgiving Day Drinking Game Plan: Mindful Alcohol Tips, Nervous System Hacks & Hangover-Free Fun
25 Nov 2025
Contributed by Lukas
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, ...
Thanksgiving Week Prep: How to Drink Mindfully, Reduce Stress & Stay Regulated All Holiday Long
24 Nov 2025
Contributed by Lukas
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 t...
Mindful Drinking for the Holidays: How to Stop Overdrinking (Without Missing Out)
11 Nov 2025
Contributed by Lukas
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, exhaust...
From Shame to Sunnyside (Pt. 2): Real Coaching, Naltrexone & the New Way to Moderate
20 Oct 2025
Contributed by Lukas
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...
Mindful Drinking Made Simple (Pt. 1): The Story Behind Sunnyside + Ditching Rock Bottom
13 Oct 2025
Contributed by Lukas
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 f...
Beyond “Just Quit”: Inside Recovery, Relapse, and Real-Life Support
06 Oct 2025
Contributed by Lukas
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: wh...
Engineering a New Life: Travel, Motherhood & Thriving Without Booze w/ Monica
02 Oct 2025
Contributed by Lukas
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 l...
Engineering a New Life: Travel, Motherhood & Thriving Without Booze w/ Monica
02 Oct 2025
Contributed by Lukas
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 l...
Systems Over Stress with Dawn Ferguson: Rituals, Sleep & Social SOPs
29 Sep 2025
Contributed by Lukas
Mindful drinking meets systems that save your sanity. In this conversation with brand & social architect Dawn Ferguson (Sneakers & Kale), we u...
Upgrade Your Life in One Word: AWARE with Maggie Boillot
15 Sep 2025
Contributed by Lukas
What if the fastest way to change your life fits into one word? Today’s guest Maggie Boillot—self-awareness, activation, and fitness mentor—brea...
From 60 Drinks a Month to 6: Author Susan Keller on Moderation, Healing, and Finding Freedom
08 Sep 2025
Contributed by Lukas
What happens when a public health expert, medical writer, and cancer survivor decides to rethink her relationship with alcohol? Meet Susan Keller, aut...
10 Expert-Approved Tips for Drinking Smarter This Labor Day Weekend (and Beyond)
27 Aug 2025
Contributed by Lukas
Long, holiday weekends are basically built around parties, socializing, and — of course — booze. 🍹 But if you’re trying to drink less, skip t...
Small Habits, Big Wellness Changes: Neuroscience-Backed Tips to Drink Less & Feel Better
17 Jul 2025
Contributed by Lukas
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...
Beyond the Booze: Mocktails, Kava, and Cortisol with Marina Castillo
12 Jun 2025
Contributed by Lukas
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 alco...
Empowered Motherhood: Micro Moments, Self-Care & Ditching the Supermom Myth
05 Jun 2025
Contributed by Lukas
Let’s be real: motherhood is beautiful and bananas. In this episode of ShameOver, I’m joined by the amazing Caroline —certified health & wel...
From Burnout to Balance: The Busy Mom Method with Ashley DiGiacomo Schwartz
29 May 2025
Contributed by Lukas
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....
Trust Yourself: How to Build Self-Trust and Heal What’s Underneath with Emily Romero
08 May 2025
Contributed by Lukas
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 f...
Drinking Isn’t the Problem. It’s the Solution.
03 Apr 2025
Contributed by Lukas
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 expl...
Sip the Future: Exploring Aplos & the Non-Alcoholic Revolution
20 Mar 2025
Contributed by Lukas
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 ShameOv...
Mommy Wine Culture Exposed: Breaking the Cycle & Redefining Moderation in Motherhood
27 Feb 2025
Contributed by Lukas
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 ...
Mindset and Moderation
12 Feb 2025
Contributed by Lukas
🎙️ First episode of 2025! Let’s talk mindset—because what you think directly impacts how you drink (and everything else in life). In this epi...
Festive and Free: How to Own the Holidays Without Overindulging
19 Dec 2024
Contributed by Lukas
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 fami...
Sip Smart Q&A: Your Guide to Mindful Moderation
12 Dec 2024
Contributed by Lukas
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 ta...
Self-Care BINGO: The Only Kind of Blacking Out I Approve of These Days!
03 Dec 2024
Contributed by Lukas
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 t...
Drinking 101 - The Basics on Transforming Your Relationship with Alcohol
25 Nov 2024
Contributed by Lukas
In this episode of ShameOver, we’re breaking down the fundamentals of moderating your drinking. Whether you're dipping your toes into this jour...
Exploring non-alcoholic beverages with Sarah Kate & Some Good Clean Fun!
21 Nov 2024
Contributed by Lukas
Welcome to another episode of ShameOver: The Drink Less Podcast! This time, we're diving into the fascinating world of non-alcoholic beverages with o...
Discovering True Self-Care with Hope Flansburg: A Journey Beyond Alcohol and Stress
18 Nov 2024
Contributed by Lukas
Join the ShameOver Podcast with Erica as she welcomes Hope Flansburg, an inspiring trauma-informed wellness educator and author. Dive deep into Hope's...
Rethinking Alcohol: From Dependency to Moderation
17 Oct 2024
Contributed by Lukas
Join us as we explore personal journeys of overcoming alcohol dependency, navigating social dynamics, and developing healthier drinking habits. Disco...
Exploring Alcohol’s Impact on Women’s Health with SEEK Founder Katie Gary
10 Oct 2024
Contributed by Lukas
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, ...
Sobriety vs Moderation: What's best for you?
15 Aug 2024
Contributed by Lukas
Welcome back to ShameOver! In this episode, we delve deep into understanding and exploring a balanced relationship with alcohol. Discover what moderat...
Building Momentum: How Consistency Transforms Your Life
08 Aug 2024
Contributed by Lukas
Consistency: The Key to Building Healthy Habits In this episode of ShameOver, Erica delves into the vital role of consistency in building and mainta...
From Anxiety to Acceptance: My 20-Year Reunion Story
25 Jul 2024
Contributed by Lukas
Overcoming High School Reunion Anxiety: Mindful Drinking and Self-Reflection In this episode of ShameOver, we dive into the journey of attending my...
Women, Food, Alcohol + the Anti-Diet - Part 2
18 Jul 2024
Contributed by Lukas
Mindful Moderation & Breaking Free from Diet Culture - Women, Food, Alcohol + the Anti-Diet - Part 2 Welcome back to the Shame Over Drink Less Pod...
Women, Food, Alcohol + the Anti-Diet - Part 1
10 Jul 2024
Contributed by Lukas
Understanding the Connection Between Food and Alcohol Consumption In this episode of ShameOver, we dive into the intricate relationship between food a...
Journey to a Healthier Relationship with Alcohol: A Conversation with Colleen Campbell
25 Jun 2024
Contributed by Lukas
In this episode, host Erica Mallery sits down with her dear friend, Colleen Campbell, as they delve into a candid conversation about their evolving re...
Reflecting on Moderation: A Personal Journey
16 Jun 2024
Contributed by Lukas
In this special birthday episode of the ShameOver Podcast, Erica shares personal reflections on the past year, lessons learned, and the significance o...
The Piggy Banking Technique: Transforming Drinking Habits
11 Jun 2024
Contributed by Lukas
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 develo...
How drinking is like working out
05 Jun 2024
Contributed by Lukas
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 stuc...
Holiday Weekends and Binge Drinking: How to Embrace a Growth Mindset
29 May 2024
Contributed by Lukas
Are you struggling with binge drinking during long weekends? Tune into our latest episode where we dive deep into the psychology behind binge drinking...
Part 5: How is alcohol impacting my health?
22 May 2024
Contributed by Lukas
Part 5: Is My Drinking Impacting My Health? Hey there, fabulous listeners! 🌟 In this episode of **ShameOver: Drink Less & Master Mindful Moder...
Part 4: What will others think?!
14 May 2024
Contributed by Lukas
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 ...
Part 3: Am I using alcohol as a crutch?
23 Apr 2024
Contributed by Lukas
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 t...
Whats Wrong with Me? Part 2 - Do I have control?
22 Apr 2024
Contributed by Lukas
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...
Whats Wrong With Me? Part 1 - Am I drinking too much?
16 Apr 2024
Contributed by Lukas
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 th...
Opening Day 2024
09 Apr 2024
Contributed by Lukas
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...
Spring Cleaning
03 Apr 2024
Contributed by Lukas
Spring cleaning isn't just about decluttering your physical space – it's also about decluttering your mind, body, and spirit, and creating space for...
Weekly Planner
31 Mar 2024
Contributed by Lukas
How I set myself up for success each week and how you can too! Get your free planner at: ShameOver.me/freeplanner
Welcome to ShameOver!
26 Mar 2024
Contributed by Lukas
Lose the hangover… not the booze. Welcome to ShameOver - your guilt-free, shame-free, judge-free community of warrior women working on moderation....
Thanksgiving Hangover?
26 Mar 2024
Contributed by Lukas
Thanksgiving is over so the holidays are officially underway! Learn how you can make it through this holiday season without having to turn to booze to...
Girls Trip Hangover Free
26 Mar 2024
Contributed by Lukas
I know how hard girls trips can be when alcohol is an option at every meal (and in between)…Learn what tools I used to have a hangover free vacay! ...
Toolbox for Drinking Less
18 Mar 2024
Contributed by Lukas
Today I give you a toolbox full of things to try to help you drink less, lose the hangover, and start to master moderation. Download the FREE Cheat ...
Myth Buster
13 Mar 2024
Contributed by Lukas
Let’s debunk common myths about drinking! Grab a journal so you can do this exercise with me. Learn more at ShameOver.me
What does Moderation look like to you?
07 Mar 2024
Contributed by Lukas
The most important question you can ask yourself if in this podcast!
ShameOver is back!
07 Mar 2024
Contributed by Lukas
Welcome to ShameOver! Learn how to drink less and find peace and balance in your consumption. Yes, you can still enjoy your fav drink without guilt ...
Thanksgiving Hangover?
29 Nov 2021
Contributed by Lukas
Thanksgiving is over so the holidays are officially underway! Learn how you can make it through this holiday season without having to turn to booze to...
Welcome to ShameOver!
16 Nov 2021
Contributed by Lukas
Lose the hangover… not the booze. Welcome to ShameOver - your guilt-free, shame-free, judge-free community of warrior women working on moderation....