In Part 2 of my conversation with Sarah from Strong By Sarah, we move beyond metabolism and into something deeper:

Why so many women use alcohol, food, shopping, scrolling, or over-exercising to regulate their nervous systems.

If you’ve ever:

• Poured a drink to calm down
• Used wine to feel more confident in social situations
• Found yourself replacing alcohol with snacking or online shopping
• Struggled with anxiety after drinking
• Felt social pressure around alcohol

This episode is for you.

We talk about:

• Nervous system regulation for women
• Why alcohol worsens anxiety and depression
• How cortisol and stress impact cravings
• Social pressure and drinking culture
• Confidence without liquid courage
• Replacing habits without swapping one vice for another
• Boundaries and changing your circle
• Alcohol and identity
• Why “just have one” isn’t always simple
• Practical coping strategies that actually work

Sarah shares her personal journey of walking away from alcohol, how she stopped romanticizing drinking, and what helped her build real confidence without needing a cocktail in her hand.

We also talk about:

• Cigarettes, appetite control, and food restriction patterns
• Chronic stress and coping mechanisms
• Building regulation skills as an adult

If you’re trying to drink less without quitting completely — or you’re curious about your relationship with alcohol — this episode will help you understand the psychology and physiology behind it.

You don’t need more willpower.

You need awareness, regulation tools, and support.

If you’re ready to:

• Drink less without giving it up entirely
• Break the all-or-nothing cycle
• Regulate your nervous system
• Build confidence without alcohol

Come join me inside ShameOver. Go to shameover.me to get started today.

Don't forget to subscribe so you don’t miss an episode!

Sarah is a women’s health coach and doctoral candidate in sports nutrition and exercise science. She helps women eat more, lift heavier, regulate hormones, and build strong, sustainable bodies without extreme dieting.

Follow her at:
Instagram: @StrongBySarah
Substack, TikTok + YouTube: Strong By Sarah

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If you’ve been working out consistently, eating “pretty healthy,” and still not seeing results — this episode is going to connect some major dots.

In Part 1 of this conversation, I’m joined by women’s health coach and doctoral candidate in sports nutrition and exercise science, Sarah of Strong By Sarah, and we’re breaking down why so many women are stuck in a cycle of:

• Chronic dieting
• Over-exercising
• Low calorie intake
• Hormone disruption
• High cortisol
• And stalled fat loss

We talk about reverse dieting for women, why eating more can actually improve metabolism, and how lifting heavier (instead of living in bootcamp cardio) changes your body composition and long-term health.

We also dive into:

• What leptin is and how chronic dieting disrupts hunger and satiety
• Why under-fueling leads to binge-restrict cycles
• The real reason your workouts might not be building muscle
• Cortisol and belly fat in women over 35
• Hormone testing, bloodwork, and advocating for yourself
• Why muscle is critical for longevity and perimenopause

If you’re a midlife woman in your 30s, 40s, or 50s who feels like your body isn’t responding the way it used to — this episode will help you understand why.

This conversation is especially important for women navigating:

• PCOS
• Perimenopause
• Hormone imbalance
• Metabolism changes
• Weight loss resistance

And in Part 2, we go even deeper into nervous system regulation, alcohol, confidence, and why so many women use drinking as a coping tool.

Make sure you’re subscribed so you don’t miss it.

Sarah is a women’s health coach and doctoral candidate in sports nutrition and exercise science. She helps women eat more, lift heavier, regulate hormones, and build strong, sustainable bodies without extreme dieting.

Follow her at:
Instagram: @StrongBySarah
Substack, TikTok + YouTube: Strong By Sarah

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

In part two of this powerful conversation on the ShameOver Podcast, I’m back with Shauna, the Mystic Herbal Doula, to explore what so many women struggle with after having kids — letting go.

Letting go of control.
Letting go of who you used to be.
Letting go of unrealistic expectations, comparison, and the pressure to “get back” to yourself.

In this episode, we shift beyond the physical side of postpartum and into the nervous system, emotional healing, and identity work that so often gets overlooked — yet impacts everything from your mood and energy to your habits, coping mechanisms, and relationships.

We talk about:

• Why all-or-nothing thinking keeps women stuck
• How to regulate your nervous system during overwhelming seasons of motherhood
• Simple, accessible tools for emotional release (journaling, body scans, rituals, meditation)
• Why you don’t need to “find yourself again” — and what to focus on instead
• The subconscious beliefs driving control, perfectionism, and burnout
• How caffeine, blood sugar, and daily habits affect your nervous system
• Why community and connection are essential for mental health
• How to build a village as a mom — even when it feels awkward or uncomfortable

This conversation is especially for deeply feeling, highly sensitive women who care deeply, give constantly, and often put themselves last.

Healing doesn’t come from doing more or pushing harder — it comes from slowing down, releasing what no longer serves you, and allowing yourself to be supported.

👉 If you haven, you listened to Episode 1, start there for the foundation on postpartum recovery, hormones, nutrition, and the “bounce back” myth.

Socials:

Www.instagram.com/mystic.herbal.doula 

https://www.tiktok.com/@mysticherbaldoula

https://youtube.com/@sparkle_vibrations

Podcast

https://open.spotify.com/show/6FeQKLgiEMk6dR70cPIBFh?si=wZSE1uPOQj6KZDQ-cm4UDg

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

Postpartum is not six weeks.
It’s not eight weeks.
And it definitely doesn’t end once you’re “cleared” at your follow-up appointment.

In this episode of the ShameOver Podcast, I’m joined by Shauna, the Mystic Herbal Doula, for an honest, eye-opening conversation about what postpartum really looks like — and why so many women feel blindsided, overwhelmed, and unsupported after having a baby.

We talk about why postpartum is a lifelong chapter, not a short recovery window, and how the lack of education, preparation, and support leaves mothers feeling like they’re failing — when in reality, they were never given the tools they needed.

This conversation dives deep into:

• Why postpartum hormones can feel like pre-menopause overnight
• The cultural pressure to “bounce back” and why it’s harming women
• How comparison and unrealistic expectations make postpartum harder
• Why nutrition is foundational to recovery, mood, and long-term health
• The connection between postpartum depletion, blood sugar, cravings, and coping behaviors like alcohol
• Why Western culture fails mothers — and what we can learn from other traditions

Whether you’re newly postpartum, years into motherhood, or simply wondering why things felt harder than you expected after having kids, this episode will make you feel seen, validated, and less alone.

Postpartum isn’t something to rush through — it’s something to be supported through.

👉 Part two of this conversation goes even deeper into nervous system regulation, emotional healing, and building a supportive village — so be sure to listen to both episodes.

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If you can take days off drinking… but once you start, it’s like your brain forgets the word stop — this episode is for you.

We’re talking about the “off button” struggle: why it’s so common, why it’s NOT a willpower problem, and the exact tools that help you drink less without going all-in sober or white-knuckling your social life.

I’m sharing my signature framework Drink Like a P.L.A.Y.E.R. (Plan, Start Later, Alternate, Know Your Why, Eat + End Earlier, Rest + Repeat), plus the sneaky strategies that helped me go from daily wine-drinker to a take-it-or-leave-it mindset — without the shame spiral.

You’ll learn how to slow down, stay present, avoid the “third drink turns into five” situation, and build actual confidence with alcohol… one practice at a time.

Because you can lose the hangover without losing the booze.

In this episode, we cover:

• Why the “off button” struggle is so common (and why you’re not alone)
• Why all-or-nothing approaches (including Dry January done the usual way) can backfire
• How stress + nervous system overload fuels overdrinking
• Why “one more” feels automatic once alcohol is in your system
• The truth about pacing: your body processes ~1 standard drink per hour
• Drink Like a P.L.A.Y.E.R.: my step-by-step moderation framework
  • P = Plan + Prepare
  • L = Start Later
  • A = Alternate (water/electrolytes count, babe)
  • Y = Know Your Why
  • E = Eat + End Earlier (protein is queen)
  • R = Rest + Repeat
• “Know your number” and why going over it changes everything
• How booze-free options can scratch the ritual itch (it’s more psychological than you think)
• Low ABV / “low and slow” choices that help you stay in control
• A simple nightcap swap that supports hydration + better sleep
• The reflection questions that make your progress stick (without judgment)

Want support + structure?
Check out my current offerings and resources at ShameOver (and keep an eye out for upcoming cohorts + Self-Loveuary).

*This program offers coaching and education and is not therapy or medical treatment. If you’re currently in crisis, please seek appropriate professional support.

This episode is a rant—and it’s coming from a place of deep care.

As Dry January kicks off, I’m seeing a wave of messaging that says sobriety is the only way, and if you can’t do it, you’ve failed. I’m here to call that out.

In this episode, I talk about:
– Why shame makes drinking worse, not better
– Why sobriety can be lifesaving for some—but unnecessary for others
– The danger of making your entire identity about consumption (sober or not)
– Why harm reduction deserves a seat at the table
– How all-or-nothing thinking leads to rebound drinking and shame spirals
– Why you are not powerless—and never have been

Drinking less isn’t about willpower. It’s about understanding what’s underneath, healing your relationship with yourself, and choosing what actually supports your life.

Whether you’re doing Dry January, Dry-ish January, or not changing anything at all—this episode is for you.

No shame. No labels. Just honest conversation about choice, identity, and empowerment.

***This episode is based on personal experience and coaching insight. It is not medical advice.***

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 support, and align your ambitions with personal values. This episode offers insights into leveraging willpower, tracking progress, and celebrating small wins to achieve sustainable change. Tune in for practical strategies that turn resolutions into lasting habits.

If you want to transform your relationship with alcohol and do DryISH January the right way, get all the support and tools to ensure success both short and long term! Join me here!

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

In this conversation, Erica Mallery discusses the concept of Dry January, emphasizing the importance of approaching it with the right mindset and strategies. She highlights the benefits of taking a break from alcohol, such as improved sleep, mood, and energy levels, while also addressing the common pitfalls that can lead to rebound drinking. Erica provides practical tips for maintaining a positive mindset, keeping rituals, regulating the nervous system, and finding support throughout the process. Ultimately, she encourages listeners to understand their relationship with alcohol and to approach Dry (or DryISH) January as an opportunity for personal growth and self-care.

Key Takeaways

• Dry January can be beneficial if approached correctly.
• Mindset is crucial; focus on positive self-talk.
• Maintain rituals but replace alcohol with non-alcoholic options.
• Nervous system regulation is essential for emotional balance.
• Create a PS list to identify pleasure and stress relief activities.
• Practice social situations without alcohol to build confidence.
• Identify a personal 'why' for reducing alcohol consumption.
• Support from others increases the likelihood of success.
• Understand the underlying reasons for drinking to address habits.
• Be kind to yourself and embrace the journey of change.

Do DryISH January the right way with all the support and tools to ensure success both short and long term! Join here!

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

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 founder of ShameOver—shares simple, realistic stress management tools that help you drink less, stay regulated, and actually enjoy the holiday season without burnout, hangovers, or regret.

These are easy practices you can use anytime, anywhere—especially when life feels overwhelming and alcohol starts to feel like relief.

You’ll learn how to:

• Use mini mindfulness moments throughout the day (not just at night)
• Calm your nervous system with simple breathing techniques
• Reduce cravings by keeping your hands busy and your body engaged
• Support blood sugar, energy, and mood with protein, hydration, and balance
• Use movement and music as natural stress relief
• Build a simple self-care toolkit using your five senses
• Use gratitude to shift your mindset, lower stress, and feel more grounded

This episode is especially helpful if:

• Stress and overwhelm drive your drinking
• The end-of-day drink feels like your only moment of relief
• You feel emotionally exhausted, overstimulated, or burned out
• You want to drink more mindfully without quitting alcohol

If you’ve ever searched:
stress drinking, how to drink less when stressed, nervous system regulation for women, holiday stress management, or mindful drinking tools—this episode brings it all together.

Save this episode and return to it whenever stress feels high and self-care feels hard. You don’t need to do everything—just one small shift can change everything.

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***

If drinking at home—or that late-afternoon “witching hour”—is where moderation falls apart, this episode is for you.

In this quick, powerful episode, Erica Mallery—moderation coach and founder of ShameOver—dives into why drinking alone and habitual evening drinking are so common and exactly how to interrupt the cycle without quitting alcohol.

This episode focuses on the moments when:

• You drink before anyone else gets home
• You pour out of habit, boredom, stress, or emotional exhaustion
• The same craving hits at the same time every day
• Alcohol feels like the fastest way to decompress

You’ll learn how to:

• Make alcohol harder to access so mindful choices come easier
• Stop “drinking on autopilot” at home
• Fill your emotional cup before filling your glass
• Use the simple WAIT pause to break craving loops
• Beat the witching hour without white-knuckling
• Create a Pleasure + Stress-Reducer (PS) list that actually works
• Drink intentionally instead of habitually

If you’ve ever searched:
how to stop drinking at home, how to drink less in the evenings, witching hour drinking, mindful drinking habits, or cut back on alcohol without quitting—this episode is a must-listen.

Save this episode and come back to it anytime you feel the urge to drink out of habit instead of choice. Because drinking less isn’t about restriction—it’s about meeting the need underneath.

To connect with Erica + ShameOver go to shameover.me to get started today.

***Disclaimer: This podcast is for informational and educational purposes only and reflects personal opinions and lived experience. It is not medical, mental health, or addiction treatment advice and should not be used to diagnose or treat any condition. Always consult with a qualified healthcare or mental health professional about your specific situation before making changes to your drinking, medications, or treatment.***