{"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":"Navigating Dry January: Tips for a Successful Alcohol-Free Month","slug":"navigating-dry-january-tips-for-a-successful-alcohol-free-month","published_at":"2025-12-31T14:23:19+00:00","page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327/navigating-dry-january-tips-for-a-successful-alcohol-free-month","show_page_url":"https://stenobird.com/podcast/shameover-the-drink-less-podcast-6992327","url":"https://api.riverside.com/hosting-analytics/media/71b0d50614a00d7a86a1d630b1753924aee96aefb44d7ad8db664d3b6f696940/eyJlcGlzb2RlSWQiOiIzOTQ1NmQxZC1jMDZmLTQ2ZmUtOGRjOS1hNDBhZjY2NmRlYmMiLCJwb2RjYXN0SWQiOiIzOTNiMTlkMi1hZjAwLTQ1NmYtYjBkZS0yNjM2Njc2YWRlZTQiLCJhY2NvdW50SWQiOiI2OGQ1N2M1ZDhkMGQyOTBiMWY5ZWNkNjEiLCJwYXRoIjoibWVkaWEvY2xpcHMvNjk1NTJlMGRmNjNmOTZiYzhjYmI5ZmM4L2VyaWNhLWFuZC1zaGFtZW92ZXJzLXN0dWRpby1jb21wb3Nlci0yMDI1LTEyLTMxX18xNS03LTkubXAzIn0=.mp3","audio_url":"https://api.riverside.com/hosting-analytics/media/71b0d50614a00d7a86a1d630b1753924aee96aefb44d7ad8db664d3b6f696940/eyJlcGlzb2RlSWQiOiIzOTQ1NmQxZC1jMDZmLTQ2ZmUtOGRjOS1hNDBhZjY2NmRlYmMiLCJwb2RjYXN0SWQiOiIzOTNiMTlkMi1hZjAwLTQ1NmYtYjBkZS0yNjM2Njc2YWRlZTQiLCJhY2NvdW50SWQiOiI2OGQ1N2M1ZDhkMGQyOTBiMWY5ZWNkNjEiLCJwYXRoIjoibWVkaWEvY2xpcHMvNjk1NTJlMGRmNjNmOTZiYzhjYmI5ZmM4L2VyaWNhLWFuZC1zaGFtZW92ZXJzLXN0dWRpby1jb21wb3Nlci0yMDI1LTEyLTMxX18xNS03LTkubXAzIn0=.mp3","summary":"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 heal…","meta_description":"In this conversation, Erica Mallery discusses the concept of Dry January, emphasizing the importance of approaching it with the right mindset and strategi…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1659,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/shameover-the-drink-less-podcast-6992327/episodes/navigating-dry-january-tips-for-a-successful-alcohol-free-month/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/navigating-dry-january-tips-for-a-successful-alcohol-free-month.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}