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PODCAST

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

education self-improvement

All Episodes

00:18:53

How to Have Fun Without Alcohol: Sober Events,...

ShameOver - The Drink Less Podcast ·

2026/10/06

Wondering how to have fun without alcohol, or how to make friends when every plan seems to revolve around drinking? In the final episode of this three-part series on ShameOver, the podcast about drinking less and living on purpose, Erica Mallery wraps up her conversation with Alex, founder of Claritee Circle, a wellbeing community built to help people find what works for them.Alex shares why he created Claritee Circle after seeing how many amazing coaches, therapists, nutritionists, and events were

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00:23:47

How to Drink Less This Labor Day Weekend: 7 Questions...

ShameOver - The Drink Less Podcast ·

2026/09/04

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

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00:29:46

How to Know If You Have a Drinking Problem — Real...

ShameOver - The Drink Less Podcast ·

2026/09/01

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

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00:19:25

From Rock Bottom to Recovery: An Alcohol Addiction...

ShameOver - The Drink Less Podcast ·

2026/08/26

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

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00:12:34

Drink Like a European —Why Italians Don't Get Drunk...

ShameOver - The Drink Less Podcast ·

2026/08/06

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

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00:26:53

Microdosing, Ketamine & Mental Health: The...

ShameOver - The Drink Less Podcast ·

2026/07/14

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,

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00:16:06

Psychedelic Medicine Explained: What Every Woman...

ShameOver - The Drink Less Podcast ·

2026/07/07

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

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00:13:22

How to Drink Less This 4th of July and Skip the...

ShameOver - The Drink Less Podcast ·

2026/07/02

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

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00:26:58

How to Feel Better in Perimenopause: Protein,...

ShameOver - The Drink Less Podcast ·

2026/06/23

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

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00:23:14

Perimenopause or Burnout? Hidden Hormone Signs Every...

ShameOver - The Drink Less Podcast ·

2026/06/17

Do you feel like you've suddenly become a different person?More anxious.More overwhelmed.Short-tempered.Exhausted.Forgetful.Unable to focus.Craving wine more than ever.What if it isn't stress...What if it isn't motherhood...What if it isn't burnout...What if it's your hormones?In Part 1 of this powerful 3-part series, I sit down with menopause coach Terry Tateossian to unpack the symptoms of perimenopause that so many women miss or dismiss.We talk openly about:✨ Why perimenopause can start as early

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00:29:47

The Identity Shift That Changes Your Relationship...

ShameOver - The Drink Less Podcast ·

2026/06/01

What if the story you’ve been telling yourself about alcohol… isn’t actually true?In the final part of this powerful 3-part conversation, licensed psychotherapist Merrilee Burke, LMFT, and I dive deep into identity, labels, shame, self-awareness, and the stories so many of us unconsciously carry about who we are when it comes to drinking.Because so many women are walking around believing:“I have an addictive personality.”“I’ll never be someone who can just have one.”“I’m just the party girl.”“This

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00:14:22

Alcohol, Fun & Identity: Who Are You Without the...

ShameOver - The Drink Less Podcast ·

2026/05/25

What if the hardest part about drinking less… isn’t actually the alcohol?What if it’s the fear that life will become boring without it?In Part 2 of this powerful conversation with licensed psychotherapist Merrilee Burke, LMFT, we dive into the emotional connection between alcohol, fun, identity, creativity, and play — especially for women who have spent years using wine as their “off switch” after constantly taking care of everyone else.We unpack:Why alcohol becomes tied to fun, relaxation, and

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00:13:16

Why does drinking less feel SO hard… even when you...

ShameOver - The Drink Less Podcast ·

2026/05/18

In this powerful conversation, I sit down with licensed psychotherapist Merrilee Burke, LMFT, to unpack what’s really going on underneath overdrinking, urges, self-sabotage, and the “why can’t I just stop at one?” cycle.Spoiler: it’s not because you’re weak, broken, or lacking willpower.We dive into:Why “sober or bust” messaging keeps so many people stuckThe truth about mindful drinking + moderationHow rebellion and people-pleasing can show up in your drinkingThe surprising role childhood

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00:12:37

This One Trick Can Interrupt Overdrinking in the Moment

ShameOver - The Drink Less Podcast ·

2026/05/11

Most people don’t plan to overdrink… it just happens.In this quick episode, I’m sharing a simple “code word” tool that helps you interrupt drinking in the moment — without willpower, shame, or feeling controlled.In this episode, we talk about:why overdrinking isn’t a willpower issuehow your brain shifts after just a couple drinkswhat “autopilot drinking” actually ishow to stay connected to your intentions in the momentthe code word method and how it workswhy tone and delivery matter more than the

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00:19:57

Your Behavior Is Not Who You Are: Self-Sabotage,...

ShameOver - The Drink Less Podcast ·

2026/05/04

Welcome to Part 2 of this powerful conversation with depth psychotherapist and somatic practitioner Elani Engelken.If Part 1 helped you understand why alcohol can become a form of regulation, this episode takes it a step further. We get into the deeper healing work: intuition, dissociation, freeze states, trauma responses, self-sabotage, and why your behavior is not the same thing as your identity.This is the kind of conversation that makes you stop and go,“Wait… that explains so much.”We talk about

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00:23:58

Why So Many Moms Use Alcohol to Shut Off with Elani...

ShameOver - The Drink Less Podcast ·

2026/04/27

What if alcohol isn’t actually the problem… but the support system you’ve been relying on when real support is missing?In Part 1 of this conversation, I sit down with depth psychotherapist and somatic practitioner Elani Engelken to talk about what somatic healing actually is, why so many women use alcohol as a shut-off valve, and how motherhood, overwhelm, and nervous system dysregulation all play a much bigger role than most people realize.This episode goes way beyond “just drink less.” We get into

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00:22:30

Why You Get Irrational When You Drink (And What It’s...

ShameOver - The Drink Less Podcast ·

2026/04/20

Ever felt like you turn into a version of yourself you don’t even recognize after a few drinks?Maybe more reactive… more emotional… more combative… or just not you anymore?You’re not alone — and you’re not broken.In this episode, I’m breaking down what’s actually happening when alcohol starts to shift your personality… and why it’s not random.Because here’s the truth:Alcohol isn’t creating the problem — it’s exposing what hasn’t been processed.We dive into:Why your personality can change after “just

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00:15:05

When You’re Not Okay (And Why Numbing Makes It Worse)

ShameOver - The Drink Less Podcast ·

2026/04/09

If you’ve been feeling off lately… disconnected, unmotivated, or just not like yourself—this episode is for you.In this raw and unfiltered conversation, I’m sharing what’s been going on behind the scenes, including the recent loss in my family, navigating grief, and what happens when you can’t access your emotions the way you expect to.I am talking about:Why emotions come in waves (and sometimes hit out of nowhere)The surprising ways your body holds onto stress, grief, and unprocessed feelingsWhat

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00:23:16

Regulating Your Nervous System Without Alcohol

ShameOver - The Drink Less Podcast ·

2026/03/17

In the final part of my conversation with Jessica Tanir, we dive into something that does not get talked about enough when it comes to drinking less: nervous system regulation.So many women think they have a drinking problem, when really alcohol has become a coping tool — a fast way to de-stress, disconnect, numb out, or finally exhale. In this episode, Jessica and I talk about what it means to actually regulate instead of numb, and why this is such an important part of healing your relationship

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00:21:55

Why Your Drinking Habits Aren’t the Problem — Your...

ShameOver - The Drink Less Podcast ·

2026/03/13

In part two of my conversation with Jessica Tanir, we go beyond alcohol itself and into the deeper mindset patterns that often drive our habits.We talk about what happened after Jessica first took a break from drinking, why she eventually chose to continue living alcohol-free, and how easy it is for labels like “sober,” “drinker,” or even “problem drinker” to become part of someone’s identity.This episode is a powerful reminder that your drinking habits are rarely just about alcohol. They’re often

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