ShameOver - The Drink Less Podcast

Empowered Motherhood: Micro Moments, Self-Care & Ditching the Supermom Myth

Let’s be real: motherhood is beautiful and bananas. In this episode of ShameOver, I’m joined by the amazing Caroline —certified health & wellness coach and the founder of Mother Hen Coaching—to talk about something all moms need more of: permission to pause.
We’re diving into:✨ How micro moments of self-care can change everything✨ Why “doing it all” is a lie (and what to do instead)✨ Balancing rest with responsibility (without the guilt)✨ The power of self-compassion and emotional support✨ What to do when bedtime becomes a battlefield (yes, we went there)
If you’ve ever felt like you’re drowning in the “mental load,” stuck in the cycle of negative self-talk, or just wish you could hit pause and breathe, this one’s for you. Caroline brings the truth, the tools, and the tenderness that all moms deserve.
This is your reminder: taking care of YOU is not optional. It’s essential. 💛
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Learn more about Caroline at https://www.motherhencoaching.com/ or on IG at https://www.instagram.com/motherhencoaching/
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Learn more about ShameOver and follow me on IG! 
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From Burnout to Balance: The Busy Mom Method with Ashley DiGiacomo Schwartz

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. 💥
Erica sits down with Ashley DiGiacomo Schwartz, certified fitness + nutrition coach and founder of The Busy Mom Method, to talk about what it really takes to thrive as a mom—without falling into the burnout trap.
From navigating perimenopause to building sustainable routines and ditching the all-or-nothing mentality around health, diet, and drinking, Ashley drops truth bombs, tools, and real-talk strategies you’ll want to save and replay.
Inside this episode we get into:• Ashley’s leap from corporate to coaching• Making fitness fit into real mom life• Hormones, perimenopause, and muscle mass• Why moderation > restriction• Building a body (and life!) that works for you
🎧 A must-listen for women ready to reclaim their energy, confidence, and peace—one habit at a time.
👉 Connect with Ashley:Instagram: @the.busy.mom.methodWebsite: www.thebusymommethod.com
Ashley's Spotify Podcast
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💛 P.S. Want to feel more joy and less need to “check out”?Join my Joyful June experience—a 30-day challenge to help you rediscover what lights you up (no wine required). We’re talking daily check-ins, soulful prompts, and real support inside my private community. 🎉 Learn more + join here.
Learn more about ShameOver and follow me on IG! 
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Want more content like this? Subscribe, rate, and share to help more women find freedom without the shame.

Trust Yourself: How to Build Self-Trust and Heal What’s Underneath with Emily Romero

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 themselves.
We unpack Emily’s groundbreaking Self-Trust Model — built on 4 core principles:👉 Radical honesty👉 Keeping promises to yourself👉 Nervous system regulation👉 Deep self-knowing
If you’ve ever felt like you know what to do but still don’t follow through... if you use alcohol (or anything else) to avoid the pressure, perfectionism, or pain... this one’s for you.
We talk nervous system health, trauma, healing childhood wounds, and how to model something better for the next generation — without the shame.
✨ Whether you're on a healing journey, rethinking your relationship with alcohol, or just trying to stop abandoning yourself — this convo is your permission slip to rebuild trust, one honest moment at a time.

Drinking Isn’t the Problem. It’s the Solution.

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 problems it’s often masking (hello, anxiety + burnout)
How cultural conditioning keeps us stuck in the cycle
Practical tools to meet your needs without the hangover
The power of reframing drinking through compassion, not shame
This episode is packed with honest truths, gentle mindset shifts, and actionable ways to drink less—without having to quit completely.
🎧 Hit play and start redefining your relationship with alcohol—on your own terms.
 
✨ Love what you hear?Make sure to follow the show, leave a review, and share with a friend who needs this reframe.
💌 Want more support?Grab my free Drink Less Prep Guide, join ShameOver Thirsty Thursday email list, and explore all the resources at https://stan.store/ShameOver
About the Show:The Shame Over Podcast is your go-to space for drinking less without quitting entirely, navigating big feelings, and learning to thrive as a deeply feeling, highly sensitive woman. Hosted by Erica Mallery, a coach who’s been there and gets it—this show helps you ditch the guilt and shame, trust yourself again, and find freedom in moderation.

Sip the Future: Exploring Aplos & the Non-Alcoholic Revolution

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 why they’re popping up in cocktails everywhere. Are these ingredients really the future of mindful drinking? Can they replace the ritual and relaxation of alcohol? Emily shares expert insights, customer stories, and the movement toward alcohol-free alternatives that actually do something for your body and mind.
If you're curious about how to drink less without missing out, this episode is your perfect first sip. 🍸✨
🎧 Listen now and get an exclusive discount at the end of the episode!
 
Use special code ERICA20 at checkout
https://www.aplos.world/
 
Follow ShameOver @losethehangover on Facebook and Instagram
You can also learn more at ShameOver.me 
or https://stan.store/ShameOver
 

Mommy Wine Culture Exposed: Breaking the Cycle & Redefining Moderation in Motherhood

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 PS List—your go-to toolkit for stress relief without reaching for wine💡 Breaking generational drinking patterns so our kids don’t repeat them
If you’ve ever poured a glass out of habit or felt guilty about your drinking but don’t want to quit completely, this episode is for you. It’s time to take back control, drink less without deprivation, and create a healthier, more balanced relationship with alcohol.
🎧 Listen now and break the cycle!
 
Follow ShameOver @losethehangover on Facebook and Instagram
You can also learn more at ShameOver.me 
or https://stan.store/ShameOver

Mindset and Moderation

🎙️ 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 apart
Moderation isn’t just about drinking less—it’s about shifting your mindset so you can make choices that actually feel good. If you’re tired of the all-or-nothing cycle, this episode is for you.
💡 Want support in drinking less (without giving it up completely)? Head to ShameOver.me for coaching, resources, and more!
🎧 If you love this episode, please leave a review! (But like… only if it’s 5 stars, let’s be real. 😉)

Festive and Free: How to Own the Holidays Without Overindulging

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 you need to slay the holiday season like a pro.
✅ What You’ll Learn in This Episode: Practical ways to stay hydrated and energized during the festivities
How to handle holiday stress (yes, even with those family members)
Mindful drinking tips to help you celebrate without overindulging
Easy ways to set boundaries and protect your peace
Fun and festive alcohol-free options to try this season
The secret to enjoying the holidays without feeling overworked or overwhelmed
Whether you’re navigating awkward family gatherings, trying to cut back on cocktails, or just want to feel more present and joyful, this episode is for YOU.
👉 Listen now and start your holiday season feeling balanced, confident, and hangover-free! 🎧 Available wherever you stream podcasts or watch on YouTube.
🛑 Don’t forget to subscribe for more tips and leave a review to let me know what you think!
 
To get started with ShameOver, go to shameover.me or shop instantly at https://stan.store/ShameOver. Follow for all the insider tips and tricks on IG:   / losethehangover  
 
#HolidayTips #MindfulDrinking #StressLessDrinkLess #ShameOverPodcast #SelfCareHolidays #FestiveAndFree

Sip Smart Q&A: Your Guide to Mindful Moderation

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 shares tips for reducing your intake, managing triggers, and embracing emotional wellness.
Whether you’re curious about cutting back or ready to transform your relationship with alcohol, this episode has everything you need to sip smarter, not harder.
 
Want to be a guest or have a burning question? Get in touch here: https://stan.store/ShameOver
Join DryISH January here: https://stan.store/ShameOver/p/dryish-january-challenge 
 
💌 Let’s Connect:
🌟Instagram: @losethehangover
🌟Website: shameover.me
 
👉 If you loved this episode, be sure to give it a thumbs up, subscribe for more tips to drink less and live more, and let me know in the comments—what's coming up for you!?
 
00:00 Welcome to ShameOver Q&A
00:55 Is Moderation Possible?
05:41 Struggling with Alcohol Moderation
12:53 Tips for Cutting Down Alcohol Consumption
15:45 Dealing with Binge Drinking
21:33 Finding Your Off Button
27:14 Mindful Drinking and Harm Reduction
35:50 Final Thoughts and Encouragement

Self-Care BINGO: The Only Kind of Blacking Out I Approve of These Days!

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 your emotional cup and making self-care doable, even when life is chaotic.🎯 A reflective exercise to close out the year with intention—and without guilt or shame.
I’ll also share a sneak peek into my upcoming 12 Days of Christmas Countdown, designed to help you slow down and soak in the joy of the season. Great thing to do on your own or as a way to get your kids engaged, too!
Self-care doesn’t have to be perfect. It just has to be yours. Whether it’s a mindful cup of coffee, journaling, yoga, or even just getting to bed early, let’s prioritize YOU one small act at a time.
👉 Download your free Blackout Bingo Board today at shameover.me/bingo and start making self-care a daily habit that sticks.
 
Follow & Connect:
Instagram: @losethehangover
Website: shameover.me
Let’s finish the year strong, ditch the shame, and step into the new year as our best, most present selves! 💖