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 drink per hour" is the number to know if you don't want to end up chasing a buzz you can't catch. Erica also gets honest about her own drinking on this trip — including the first time in years she drank daily on vacation — and what that taught her about how easily old patterns can creep back in, even for someone who coaches this for a living.

Plus: Erica shares two free and low-cost resources to help you drink more intentionally, including her free drink-tracking app and details on her 4-week Reset program.

• Why alcohol is always served with food in Europe — and why that matters
• The cultural difference between American "party to get drunk" drinking and European "drinking as experience"
• How perimenopause and menopause change the way your body handles alcohol
• Why lower-ABV drinks (like the Aperol Spritz) are a built-in harm reduction tool
• The "one drink per hour" rule and how to actually use it
• Erica's #1 personal rule: never drink for negative emotions
• Why "sober" isn't a label Erica uses — and how she thinks about moderation instead
• What her free drink-tracking app can teach you about your own patterns
• A look at her 4-week Reset program and the new Drink Less Accelerator add-on (2 private 1:1 sessions + the Reset)

Be kind to yourself, to others, and most of all — drink on purpose.

Timestamps:

• 00:00 — Welcome back + Erica's 11 days in Italy
• 01:00 — Why Europeans always serve food with alcohol
• 02:26 — American vs. European drinking culture (and what TV gets wrong)
• 03:45 — How perimenopause/menopause changes alcohol tolerance
• 04:48 — Drinking daily on vacation for the first time in years
• 05:40 — Lower-ABV drinks, the Aperol Spritz, and why they exist
• 07:03 — Long European meals and drinking for connection, not speed
• 08:10 — The "one drink per hour" rule explained
• 09:27 — Free drink-tracking app + what Erica still learns from her own data
• 10:30 — Erica's #1 rule: never drink for negative emotions
• 11:00 — The Reset (4 weeks) + new Drink Less Accelerator add-on
• 11:51 — Why Erica doesn't use the word "sober"
• 12:45 — Closing: be kind, drink on purpose

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, and what these emerging treatments could mean for women who have found themselves using alcohol as a way to cope with stress, overwhelm, or life's challenges.

• Why psychedelics are generally not considered physically addictive
• What microdosing is—and what it isn't
• How ketamine therapy differs from other psychedelic treatments
• Why "set and setting" are so important
• Finding qualified guides and safe treatment options
• The connection between stress, trauma, and alcohol use
• Why healing the root cause matters more than simply changing the behavior
• The importance of curiosity, self-awareness, and finding the approach that's right for you

Whether this topic is completely new to you or something you've been curious about, I hope this conversation encourages you to continue learning and exploring the many different paths that exist for healing.

💛 Take my FREE Drink Less Quiz to discover your unique drinking style and get personalized next steps.

💛 Join The Reset, my 30-day program designed to help you drink less, feel better, and build a healthier relationship with alcohol—without shame, guilt, or giving up your social life.

You'll find links to both below.

• Website: psychedelicconcierge.com
• Psychedelic Concierge Instagram: instagram.com/psychedelicconciergeofficial

Website: https://www.shameover.com

Instagram: https://www.instagram.com/losethehangover

Take the Drink Less Quiz: https://shameover.me/quiz

Join The Reset: https://stan.store/ShameOver/p/drink-less-reset-with-erica

Disclaimer: This podcast is for educational and informational purposes only and should not be considered medical advice. The views and opinions expressed by guests are their own and may include personal experiences, interpretations, or perspectives on emerging research. They do not necessarily reflect the views of ShameOver or Erica Mallery. Always consult a qualified healthcare professional before making decisions about your health or beginning any new treatment.

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 episode is for you.

In Part 1, we cover:

• What psychedelic medicine actually is (in simple terms)
• Why psychedelics are becoming a major topic in mental health research
• The differences between various plant medicines
• How psychedelics are being studied for addiction, trauma, depression, and PTSD
• What a psychedelic concierge does
• Why intention and guidance matter
• Why so many people are becoming "psychedelic curious"

Whether you're simply interested in learning or wondering what the future of mental health could look like, this conversation offers a thoughtful introduction to an emerging field.

✨ Don't miss Part 2, where we dive into:

• Microdosing
• Ketamine therapy
• Safety considerations
• Finding qualified guides
• What this could mean for women who use alcohol to cope with stress and overwhelm

💛 Take my FREE Drink Less Quiz to discover your unique drinking style and get personalized next steps.

💛 Join The Reset, my 30-day program designed to help you drink less without giving up your social life or feeling deprived.

Find both links below.

• Website: psychedelicconcierge.com
• Enrollment Link: community.psychedelicconcierge.com/guide-brief
• Psychedelic Concierge Instagram: instagram.com/psychedelicconciergeofficial
• Zappy's Instagram: instagram.com/zappyzapolin

Website: https://shameover.me

Instagram: https://instagram.com/shameover_drinkless

Take the Drink Less Quiz: https://shameover.me/quiz

Join The Reset: https://stan.store/ShameOver/p/drink-less-reset-with-erica

Disclaimer: This podcast is for educational and informational purposes only and should not be considered medical advice. The views expressed by guests are their own. Always consult a qualified healthcare professional before making decisions about your health or beginning any new treatment.

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/Prepare
• Later Start
• Alternate
• Your WHY
• Eat 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 anxiety spiral, or the 3am wake-up call.

This isn't about being a non-drinker.

It's about drinking normally, staying in control, and actually enjoying your holiday weekend hangover-free.

Curious what kind of drinker you are? Take the free 2-minute quiz: https://shameover.me/quiz

As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.

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 40
✨ The truth about protein and why most women aren't getting enough
✨ Simple ways to increase protein without obsessing over tracking
✨ The role alcohol plays in energy, recovery, hormones, and weight gain
✨ Why shame keeps us stuck in unhealthy habits
✨ How to build awareness without beating yourself up
✨ The surprising connection between alcohol, sleep, brain health, and Alzheimer's risk
✨ Supplements that may support better sleep during midlife

One of my favorite parts of this conversation is Terry's reminder that awareness is powerful.

Whether it's alcohol, food, sleep, or your health, you cannot change what you refuse to acknowledge.

This episode is packed with practical tools, honest conversations, and empowering reminders that your body is not working against you—it may simply be asking for a different level of support than it did ten years ago.

Connect with Terry:
TheHouseOfRose.com
Instagram: @howgoodcanitget

If this episode resonates with you, please share it with another woman who needs to hear it, because feeling better starts with understanding what's actually going on.

Want more support? Take the drinking quiz to find out what's best for you! https://shameover.me/quiz

As always, today's conversation is educational in nature and should not replace individualized medical advice from your healthcare provider.

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 2-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 as your 30s
✨ The surprising connection between hormones and alcohol cravings
✨ Anxiety, panic attacks, rage, brain fog, and ADHD-like symptoms
✨ Why so many women say, "I just don't feel like myself anymore."
✨ Learning to listen to your body instead of pushing through

If you've been blaming yourself for feeling exhausted, emotional, or completely unlike the woman you used to be, this episode is your reminder that you are not failing—you may simply be experiencing a major hormonal shift.

This conversation is honest, validating, and packed with practical insights that every woman over 40 deserves to hear.

This is Part 1 of a 2-part series.

In Part 2, we'll dive into the three biggest lifestyle changes that can dramatically improve how you feel in midlife—including muscle, protein, and alcohol.

Connect with Terry:
TheHouseOfRose.com
Instagram: @howgoodcanitget

If this episode resonates with you, please follow the podcast, leave a review, and share it with another woman who needs to know she is not alone.

Want more support? Take the drinking quiz to find out what's best for you! https://shameover.me/quiz

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 is simply who I am.”

But what if those are learned identities… not permanent truths?

In this episode, we explore:

• Why labels can sometimes keep us stuck
• The problem with all-or-nothing thinking
• How identity shapes your drinking habits
• Why progress matters more than perfection
• The role shame plays in overdrinking
• How tracking can actually build empowerment instead of guilt
• Rewriting your story around alcohol, yourself, and your future

We also have a beautiful conversation around self-worth, nervous system safety, healing old conditioning, and what it really means to evolve as a person without abandoning who you used to be.

This episode is compassionate, honest, empowering, and such an important reminder that you are not broken — and you are not required to stay the same forever.

Drinking less isn’t about becoming someone new.
It’s about reconnecting with who you already are underneath the coping, conditioning, and shame.

Connect with Merrilee:
merrileeburke.com

If this series resonated with you, please share it with a friend, leave a review, or tag me on social. Your support helps more women realize they are not alone in this journey.

And don't forget: Drink on PURPOSE.

Want that support? Start the Drink Less RESET now!

Learn more at: https://www.shameover.me/

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 connection
• The surprising reason many women struggle to “just relax”
• How productivity culture disconnects us from play
• Why creativity and hobbies can help calm the nervous system
• The fear of changing socially when you start drinking less
• How to reconnect with yourself without becoming “boring”

We also talk about the very real identity shifts that happen when alcohol has been woven into your friendships, relationships, routines, and social life for years.

This episode is validating, eye-opening, and full of practical ways to start creating more joy, fun, and presence without relying on alcohol to create the experience for you.

Because the goal isn’t to become less fun.... It’s to stop needing alcohol to access the fun that was already inside of you.

This is Part 2 of a 3-part series.

Connect with Merrilee:
merrileeburke.com

If this episode resonated with you, share it with a friend, leave a review, and make sure you’re subscribed so you don’t miss Part 3 — where we dive into labels, identity, addictive personalities, and rewriting your story around alcohol and yourself.

Need more support? Join my cohort starting June 1!

Learn more at https://www.ericamallery.com/group-coaching

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 stuck
• The truth about mindful drinking + moderation
• How rebellion and people-pleasing can show up in your drinking
• The surprising role childhood conditioning can play
• Why tracking your drinking is awareness — not punishment
• The simple mindset shifts that can completely change your relationship with alcohol

If you’ve ever felt frustrated because you KNOW you want to drink less… but part of you still keeps reaching for the wine anyway… this episode is for you.

This is Part 1 of a 3-part conversation.

Connect with Merrilee Burke, LMFT:
Website: merrileeburke.com

If this episode helped you, share it with a friend, leave a review, and make sure you’re subscribed so you don’t miss Part 2 next week — where we dive into alcohol, identity, fun, creativity, and why so many women feel like they forgot how to play without wine.

And remember:
You do not need more shame. You need support, awareness, and tools that actually work in real life.

Want that support? Join my cohort starting June 1!

Learn more at https://www.ericamallery.com/group-coaching

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.

• why overdrinking isn’t a willpower issue
• how your brain shifts after just a couple drinks
• what “autopilot drinking” actually is
• how to stay connected to your intentions in the moment
• the code word method and how it works
• why tone and delivery matter more than the word itself
• how to involve someone you trust (without feeling judged or controlled)
• how to interrupt the pattern without shame

This is exactly the kind of shift we go deeper into inside my reset — where we focus on understanding your habits, patterns, and what’s actually underneath your drinking so you can finally feel in control in a way that feels good and sustainable.

👉 Join the reset here.

***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.***