{"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":"Eat More, Lift Heavier: Why Chronic Dieting Is Sabotaging Women","slug":"eat-more-lift-heavier-why-chronic-dieting-is-sabotaging-women","published_at":"2026-02-23T11:00:00+00:00","page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327/eat-more-lift-heavier-why-chronic-dieting-is-sabotaging-women","show_page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327","url":"https://api.riverside.com/hosting-analytics/media/dee75436d6f0610610073c4bdb9f27426497d916c2ee1f795cfae129a89849b4/eyJlcGlzb2RlSWQiOiI0ODcyM2EwNi1mZTIwLTQ0MTAtOTMxMy04ODJkYmEzZjU4NjUiLCJwb2RjYXN0SWQiOiIzOTNiMTlkMi1hZjAwLTQ1NmYtYjBkZS0yNjM2Njc2YWRlZTQiLCJhY2NvdW50SWQiOiI2OGQ1N2M1ZDhkMGQyOTBiMWY5ZWNkNjEiLCJwYXRoIjoibWVkaWEvY2xpcHMvNjk5OGE2NmZjZWI3YjA0ZGMxZWVhYWEwL2VyaWNhLWFuZC1zaGFtZW92ZXJzLXN0dWRpby1jb21wb3Nlci0yMDI2LTItMjBfXzE5LTIyLTM5Lm1wMyJ9.mp3","audio_url":"https://api.riverside.com/hosting-analytics/media/dee75436d6f0610610073c4bdb9f27426497d916c2ee1f795cfae129a89849b4/eyJlcGlzb2RlSWQiOiI0ODcyM2EwNi1mZTIwLTQ0MTAtOTMxMy04ODJkYmEzZjU4NjUiLCJwb2RjYXN0SWQiOiIzOTNiMTlkMi1hZjAwLTQ1NmYtYjBkZS0yNjM2Njc2YWRlZTQiLCJhY2NvdW50SWQiOiI2OGQ1N2M1ZDhkMGQyOTBiMWY5ZWNkNjEiLCJwYXRoIjoibWVkaWEvY2xpcHMvNjk5OGE2NmZjZWI3YjA0ZGMxZWVhYWEwL2VyaWNhLWFuZC1zaGFtZW92ZXJzLXN0dWRpby1jb21wb3Nlci0yMDI2LTItMjBfXzE5LTIyLTM5Lm1wMyJ9.mp3","summary":"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. About Sarah 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, T…","meta_description":"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…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1510,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/shameover-the-drink-less-podcast-6992327/episodes/eat-more-lift-heavier-why-chronic-dieting-is-sabotaging-women/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/eat-more-lift-heavier-why-chronic-dieting-is-sabotaging-women.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}