{"podcast":{"title":"ShameOver - The Drink Less Podcast","slug":"shameover-the-drink-less-podcast-6992327","podcast_index_feed_id":6992327,"rss_url":"https://api.riverside.fm/hosting/zJyRoNsP.rss","website_url":"https://shameover.me/","image_url":"https://hosting-media.riverside.com/media/podcasts/393b19d2-af00-456f-b0de-2636676adee4/logos/1cc3f2c3-26df-49c3-b3e5-39c78fe10de8.png","author":"Erica Mallery","episode_count":81,"summary":"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 drinking, or curious about Dry January alternatives, this podcast offers a compassionate, empowering approach to change. Each episode blends real talk, science-backed insights, and practical tools to help you understand why you drink, how to reduce overdrinking, and how to reconnect with yourself—without labels, rock bottoms, or giving up your social life. Topics include mindful drinking, moderation, rebound drinking, emotional regulation, identity, self-trust, and breaking free from the wine-o’clock detox-to-retox cycle. Lose the hangover, not the booze—and take your power back.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327"},"episode":{"title":"Can’t Stop Drinking Once You Start? How to Find Your “Off Button” (Drink Like a P.L.A.Y.E.R.)","slug":"can-t-stop-drinking-once-you-start-how-to-find-your-off-button-drink-like-a-p-l-a-y-e-r","published_at":"2026-01-20T12:00:00+00:00","page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327/can-t-stop-drinking-once-you-start-how-to-find-your-off-button-drink-like-a-p-l-a-y-e-r","show_page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327","url":"https://api.riverside.com/hosting-analytics/media/a54044720a590eedf5bd0706792dc247e1c3442c2085c0ff569278d86e248916/eyJlcGlzb2RlSWQiOiI3ZWU1MDA3My0wNWNlLTQ0NDktOGZjNS0yNDNkNDE5ZjAyMmIiLCJwb2RjYXN0SWQiOiIzOTNiMTlkMi1hZjAwLTQ1NmYtYjBkZS0yNjM2Njc2YWRlZTQiLCJhY2NvdW50SWQiOiI2OGQ1N2M1ZDhkMGQyOTBiMWY5ZWNkNjEiLCJwYXRoIjoibWVkaWEvY2xpcHMvNjk2ZTljZjE4ZDRlZmM2MGViOWM0ZWRjL2VyaWNhLWFuZC1zaGFtZW92ZXJzLXN0dWRpby1jb21wb3Nlci0yMDI2LTEtMTlfXzIyLTYtNTcubXAzIn0=.mp3","audio_url":"https://api.riverside.com/hosting-analytics/media/a54044720a590eedf5bd0706792dc247e1c3442c2085c0ff569278d86e248916/eyJlcGlzb2RlSWQiOiI3ZWU1MDA3My0wNWNlLTQ0NDktOGZjNS0yNDNkNDE5ZjAyMmIiLCJwb2RjYXN0SWQiOiIzOTNiMTlkMi1hZjAwLTQ1NmYtYjBkZS0yNjM2Njc2YWRlZTQiLCJhY2NvdW50SWQiOiI2OGQ1N2M1ZDhkMGQyOTBiMWY5ZWNkNjEiLCJwYXRoIjoibWVkaWEvY2xpcHMvNjk2ZTljZjE4ZDRlZmM2MGViOWM0ZWRjL2VyaWNhLWFuZC1zaGFtZW92ZXJzLXN0dWRpby1jb21wb3Nlci0yMDI2LTEtMTlfXzIyLTYtNTcubXAzIn0=.mp3","summary":"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 + structur…","meta_description":"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…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2225,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/shameover-the-drink-less-podcast-6992327/episodes/can-t-stop-drinking-once-you-start-how-to-find-your-off-button-drink-like-a-p-l-a-y-e-r/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327/can-t-stop-drinking-once-you-start-how-to-find-your-off-button-drink-like-a-p-l-a-y-e-r.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}