CAPS LOCK

In this episode, recorded LIVE from the Drinks With Benefits alcohol-free festival in NYC, Sam has three powerful conversations that share a central theme: alcohol. The first conversation features Rob Long, founder of Surf Dating, and Tawny Lara, author of Dry Humping. Together, they explore the relationship between alcohol and romantic relationships. The second conversation features three panelists: Vanessa Rissetto, RD (CAPS LOCK's favorite dietitian), Dr. Michael Mobasser, an internal medicine doctor here in New York, and Kendall Bierman, a licensed therapist specializing in addiction. Together, they dive deep into the impacts of alcohol on your mind and body. The third conversation features Justin Garland, founder of The Maze, and Rachel Hechtman, founder of Sober in Central Park. Together, they discuss how to find and build community in alcohol-free spaces. Listen to this episode if you're interested in going alcohol-free. Join ⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠. Check out Drinks With Benefits: https://www.instagram.com/drinkswithbenefits/ Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with Yasmine Cheyenne, an author and expert on finding and living your purpose. She shares the inner child work that is foundational to creating a fulfilling life, her 7 Cs of purpose, and what to do if you're asking yourself, "Is this really all there is?" To celebrate the release of her second book, The Comeback Era, Cheyenne dives deep on the societal framework that prevents women from winning, rediscovering who you were before the world told you who to be, and the tiny, realistic, practical things you can do every single day to feel fulfilled in your life (without blowing it up). Listen to this episode if you're asking yourself (you guessed it): "Is this really all there is?" Key moments: 03:17 Is this really all there is? 07:40 How inner child work can help you build a fulfilling life 11:13 What are the 7 Cs of purpose? 17:10 Success is NOT the same as satisfaction…how to bridge the gap 19:50 Betray yourself - you have it in you 20:50 more choice than we realize 27:10 Tiny, practical things you can do TODAY to change your life 32:01 Turning burnout into breakthrough in just 5 minutes per day 36:11 What to REMOVE (not add) to your life to feel more aligned 41:37 How to turn your plans into action RIGHT NOW Preorder The Comeback Era: https://rebrand.ly/4ivjwy7 Join ⁠⁠⁠⁠WHOOP⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with her dream podcast guest...on HIS podcast! (Don't worry, we'll get him for CAPS LOCK too.) They talk about Gen Z's approach to wellness, the healthy habits of people who live to 100, changing your environment instead of your routine, and Sam and Dan's formulas for a wellness-focused lifestyle. Listen to this episode if you're so proud of Sam for hitting this milestone bc she is actually so excited about it (yes, Sam is writing this lol)<3 Watch this episode on YouTube: https://www.youtube.com/watch?v=GLv3ZE9AjzM Join ⁠⁠⁠⁠WHOOP⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with Katy Whalen, co-founder of Joi + Blokes, to understand which of your symptoms might be related to hormonal imbalances or deficiencies...and, more importantly, what to do about it. They discuss how to advocate for yourself at the doctor's office, what low progesterone, estrogen, and testosterone feel like, what NAD+ actually is, and the very first step she'd take to feel GOOD if she could go back and do it all over again. Listen to this episode if you just feel kind of...off. Key moments: 02:01 Katy’s personal health journey 02:39 How they knew something was wrong 05:34 How traditional medicine proposed to resolve her symptoms 08:49 How to advocate for yourself at the doctor’s office 13:03 Thyroid, testosterone, and peptides 16:11 Which biomarkers to keep an eye on (and what’s “normal” vs. “optimal”) 18:14 How deficiencies are treated 19:28 What is hormone therapy and how is it administered? 21:32 What low progesterone feels like 22:49 What low estrogen feels like 23:41 What low testosterone feels like 24:30 How to get hormone therapy 25:03 What are peptides? 26:22 What is NAD+ and what does it do? 27:21 The peptides most people need and want the most 29:27 Can peptides and GLP-1s work even if you don’t make diet/lifestyle changes? 36:41 How to cut through all the wellness trends and noise to figure out what your specific body needs 39:14 The rise of bespoke/personalized medicine 40:41 What to do NOW (even if you feel good!) to be proactive for later 43:17 The future of healthcare in America Join ⁠⁠⁠WHOOP⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with Mila Magnani, founder of Milamend and PCOS advocate, to learn about the struggle women with hormone imbalances face—largely unsupported by traditional medicine. After years of knowing something was wrong (read: puberty at age 11, hair growth along jawline, hair shedding on scalp, severe cramps, unexplained 30 lb. weight gain, and more), Mila was sick of being told by her doctors that everything was normal. Over and over, they told her to try birth control, Spironolactone, IUDs...one (woman!) doctor even told her to "eat less, move more." So she took matters into her own hands, discovering and refining a supplement stack that healed her symptoms and gave her her life back, and later turning it into a blend that women facing the same challenges could buy in one shot, instead of struggling and searching for years like she did. Listen to this episode if you have PCOS or any other kind of hormonal imbalance. Key moments: 00:05:35 Mila’s PCOS story 00:06:42 Hitting puberty at age 11 and birth control at 13 00:09:09 Realizing her cycle was never “normal” 00:10:47 Going to the doctor for the first time 00:13:17 The invisible pressure of sharing your symptoms with male doctors 00:17:26 Starting Spironolactone 00:18:12 Being labeled “the sick kid” at school 00:18:52 Getting a POTS diagnosis 00:20:52 Spironolactone and POTS 00:23:19 Having cravings and getting extremely hungry, even right after eating 00:25:00 Getting an IUD to purposely eliminate her cycle 00:27:46 Complications from the IUD 00:29:53 The day that everything changed 00:31:46 The problem with the “money doesn’t buy happiness” mentality 00:33:29 The dangers of “pushing through” when things are bad 00:34:48 Developing thyroid problems (hypothyroidism) due to physical, mental, and emotional stress 00:35:05 Gaining 30 pounds in 2 months 00:36:13 Going back to traditional medicine…and getting prescribed antidepressants 00:37:46 Why the difference between “normal” and “optimal” bloodwork results is actually VERY important 00:39:33 Different types of PCOS 00:39:56 Running out of money for American healthcare 00:40:13 Turning to functional medicine, chiropractors, health influencers, etc. 00:41:19 A huge red flag for chiropractors and functional medicine 00:42:37 Taking her health into her own hands 00:43:43 Nutraceuticals 00:45:52 FINALLY getting a PCOS diagnosis 00:52:42 Standing up for yourself in the doctor’s office (or bringing an advocate!) 00:54:33 Why hormone testing is so complicated and difficult 00:56:47 Feeling defeated by PCOS treatment options 00:59:21 The supplement stack she used to treat her PCOS 01:00:42 What is inositol? 01:08:02 Healing fully in 6 months by using the right supplements 01:09:33 Why she doesn’t regret using birth control, spironolactone, etc. 01:10:15 How to know which supplement brands can be trusted 1:15:17 Non-negotiable lifestyle changes that help with PCOS Try Milamend: https://www.milamend.com/products/hormone-balance Join ⁠⁠WHOOP⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with Hannah Zhang (aka Career Hannah), who left her dream job with no backup plan after burning out. 5+ pivots later, she's learned what it actually means to feel fulfilled at work, and now helps people achieve it for themselves. They discuss what she learned in business school that she can teach you in 15 seconds or less, how to know whether you're ready to quit your job, why it's a good thing to be a "jack of all trades" in 2026, and how NOT to get replaced by AI. Listen to this episode if you feel like you're meant for something more or something different in your career...but you're not sure what that thing is. Key moments: 04:20 How do you know if you’re ready to leave your dream job? 06:14 The questions you need to ask yourself before quitting your job 08:33 Second-guessing your decision 11:34 Why you should (or shouldn’t) go to business school 12:56 The most important thing her MBA taught her 15:41 When you know you’re meant for more, but you’re not sure what that thing is… 17:54 How to figure out what that thing is!!! 19:52 Over-planning, but under-acting 21:01 What she learned from pivoting in her career…5+ times!!! 23:26 Jack of all trades, master of none…do you know the rest of the quote? 25:20 Why a non-linear career is the best kind of career 26:24 Being the author of your own story (read: explaining your job hops) 27:22 How to be the best KIND of “jack of all trades” 28:27 The rise of AI also means the rise of entrepreneurship 30:25 Unpacking the shame around job-hopping 33:07 What your non-linear career path is trying to tell you 33:35 Why maximizing your options isn’t always the right move 38:07 Why you need to be a high-agency person in 2026 39:54 How to stop worrying if you made the right decision 41:11 How to be high agency without burning out  43:44 Building a personal brand Join ⁠WHOOP⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with Danielle Gronich and Kayleigh Christina, both of whom suffered from severe cystic acne for years, healed completely, and later became the co-founders of CLEARSTEM. They walk Sam through the process of working together to heal Kayleigh's acne in just EIGHT WEEKS using a combination of dietary and lifestyle changes, supplements, and topical treatments, which begs the question: HOW? Don't worry—we tell you. Listen to this episode if you want to actually achieve perfect skin by healing from the inside out—not by effing up your hormones or suppressing surface-level manifestations of internal stress. Key moments: 03:25 Why they didn't seek investors 06:32 Both founders’ severe acne journeys 15:17 Most common acne triggers 17:44 What we’re getting wrong about hormonal acne 18:58 How our supplements cause hormonal acne 20:37 The sugar-free sweetener messing with your hormones 22:55 Things you would never expect to give you acne…but do 26:52 The most important thing to do before you buy food or products 27:36 Why Biotin is the scam of the century 28:57 The top pore-clogging products + ingredients 31:03 The FREE tool you can use to check the ingredients in your products 35:18 The top lifestyle + dietary changes you can make RIGHT NOW to help your acne 37:33 How to transition off Spironolactone and birth control Join WHOOP. Use code CAPSLOCK for 15% off at CLEARSTEM: https://clearstem.com/ Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with cultural expert, media personality, and entrepreneur Sara Jane Ho of Netflix's Mind Your Manners to learn for the first time what Traditional Chinese Medicine has known forever: Which directions your windows should face. Which foods nourish the feminine, and which nourish the masculine. How to prevent gray hairs. How to breathe (literally). How to poop (seriously). And how to bring the balance of eastern medicine to a chaotic western lifestyle. Listen to this episode if you feel like there's a missing puzzle piece in your wellness journey that you just can't put your finger on. (Hint: it might be qi deficiency.) Key moments: 00:03:54 How living in several countries as a child changed the rest of her life 00:05:44 Navigating both eastern and western culture as a child 00:08:27 The influence of feng shui throughout her life 00:09:45 When you’re actually supposed to feng shui your home 00:10:45 The most jarring aspects of western culture after living in China 00:15:05 The role Traditional Chinese Medicine has played in her life 00:16:21 The best hack for taking Herbal Chinese Medicine 00:20:03 The impact of western culture and habits on her body 00:25:14 Core principles of Traditional Chinese Medicine 00:26:55 What is qi and what role does it play in TCM? 00:31:36 3 ways to nourish and protect your qi 00:33:23 The relationship between qi and yin yang 00:33:58 Masculine (yang) and feminine (yin) foods 00:34:41 TCM says eat THIS to prevent gray hairs 00:38:14 Finding a healthy balance between eastern and western medicine 00:39:11 How to support your different organs, according to TCM 00:41:23 Energetic heat: inflammation, eczema, acne, and skin conditions 00:42:35 How the western diet is sooo opposite a healthy eastern diet 00:43:21 How to eat in a balance of hot and cold for health + digestion 00:43:53 The connection between your organs and emotions 00:45:11 Dampness in Chinese Medicine 00:47:18 Why rice is so important in Chinese culture 00:48:04 Postpartum confinement in China 00:50:27 Why she stopped doing HIIT workouts 00:54:09 How to incorporate eastern medicine into a western lifestyle 00:54:58 The top 3 reasons Americans get acupuncture 00:55:13 How to poop (no, seriously) 00:56:03 TCM views on coffee vs. tea 00:58:37 Common misconceptions about TCM 01:00:38 Her favorite feng shui practices and rules 01:01:21 How to feng shui your home for prosperity and abundance 01:02:22 Which direction your windows should be facing for ideal feng shui 01:03:32 Why you shouldn’t leave shoes at your front door Join WHOOP: join.whoop.com/samanthafeher Shop Antevorta: antevortalabs.com Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam links cravings and unhealthy eating habits to her worsening anxiety when she stumbles upon old research from episode #21: Gut Health 101. Turns out, the connection between your diet and your mental health runs wayyy deeper than just blood sugar spikes and crashes. So she explores the role of your microbiome, your vagus nerve, glutamate, GABA, and more to uncover the truth about food, anxiety, and depresion. Listen to this episode if you've been eating like crap lately! Key moments: 08:19 The truth about burnout 13:20 The gut-brain axis, explained 13:38 What is your enteric nervous system (ENS)? 16:12 How the gut-brain axis affects your emotional state 16:20 Which neurotransmitters are produced in your gut? 17:41 How the bacteria in your gut can cause depression, stress, and anxiety 18:25 The link between IBS and clinical depression 19:52 The vagus nerve’s role in the gut-brain axis 20:19 What does the vagus nerve actually do in your body? 23:44 WTF is glutamate, and what does it have to do with your mental health? 24:38 What does glutamate do? 26:48 Foods that have high glutamate 27:43 WTF is GABA? 29:10 How does our diet affect glutamate/GABA balance? 31:35 The vicious cycle of unhealthy eating, glutamate and GABA production, and mood disorders (spoiler: they all feed each other) 33:16 Other ways your diet causes depression or anxiety 36:15 The impact of alcohol on glutamate and GABA production 38:54 How to change your diet to improve your mental health 39:28 What is vagal tone and how do you improve it? 39:52 Symptoms of poor vagal tone 40:10 5 things you can do RIGHT NOW to improve the health of your vagus nerve 42:36 Foods and eating techniques to beat anxiety and depression 44:00 HOW to eat (not just WHAT to eat) Join ⁠⁠WHOOP⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam shares her food, exercise, and wellness tips for feeling and looking better in just 4 weeks, deep dives into the reality of bulking and counting macros (spoiler...it's not fun), and gets super vulnerable about the state of the pod in 2026. Chatty bestie time on 100. Listen to this episode if you just realized summer is around the corner, or if you're a fan of CAPS LOCK. Key moments: 04:31 Sam’s highly effective program for getting snatched ASAP 06:56 Which foods to cut out if you want to look and feel better 30 days from now 12:37 Why you should eat all your meals within this timeframe 14:51 Sam’s exercise routine when she needs to tighten up on a quick turnaround 18:26 Sleep routine, sauna routine, and the drink that makes you live forever! (jokes, kinda?) 19:54 An anti-inflammatory life hack that has multiple health benefits 21:45 The best and healthiest way to doomscroll lol 23:05 Does counting macros ever get easier??? 24:41 The “ratio and order” methods for eating healthy at restaurants 28:49 Sam’s bulking journey: updates, learnings, etc. 31:49 Sam’s current diet and workout plan 33:58 Gym and nutrition advice if you want something between a Pilates bod and a gym physique 36:02 Sam’s favorite athleticwear brands and pieces 38:36 What’s coming up for CAPS LOCK listeners in 2026 47:32 Which foods trigger cortisol spikes 51:24 Sam personal life updates! Getting engaged?? Travel? Summer??? Join ⁠WHOOP⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam has to rewatch an episode of Loot three times because she can't lock in for the life of her. Problematic! So she decided to embark on a mission to understand her inability to concentrate one one task for more than 90 seconds at a time. Ultimately, she attributes her lack of focus to a two-pronged problem we ALL face every minute of every day, and discovers eight actionable strategies for exercising and improving your attention span that we can implement starting right. Freaking. Now. Listen to this episode if watching TikToks on 2x speed STILL isn't fast enough. Key moments: (Lots of yap intro today lol) 22:07 Why our attention spans are so short right now 22:16 The age of information overload 24:51 Why we’re all doing phone-free time wrong 26:13 The 3-level phone-free challenge (see if you can get to level 3) 29:46 Sam’s favorite entry-level meditation app 32:58 How single-tasking can extend your attention span (and productivity!) 36:05 How much caffeine is good for your attention span vs. needed for energy/productivity? 38:15 You can exercise and strengthen your attention span, and it’s actually fun :) 40:12 The best practices for amazing sleep hygiene 42:19 How sleep apnea affects your concentration and focus 43:45 How your vision and hearing affect your attention span Join WHOOP. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam is inspired by her family's interest in fasting for autophagic response to do some research. Autophagy is sold to us as a cancer-killing agent—according to some Healthtokkers, a single autophagy-boosting caloric fast can halve your risk of developing cancer. Is that true? Are there limitations or variables? And how does it affect your pace of aging? All questions this episode will address. Listen to this episode if you want to know how to safely trigger autophagy, and whether you're even a candidate. Key moments: 03:36 How Sam found out about autophagy 05:09 Fasting and autophagy 05:56 Sam’s mom and her experience with fasting 09:05 What is autophagy? 18:07 The part of autophagy that allegedly kills/prevents cancer 19:43 How to trigger or ramp up autophagy intentionally 21:06 4 things you can do to try and boost autophagy 21:20 How fasting might trigger heightened autophagy 21:55 How long do you need to fast to trigger autophagy? 23:00 Caloric restriction vs. fasting 23:16 What is a keto diet and what does it have to do with autophagy? 25:24 The easiest way to trigger increased autophagic output 27:41 Wait, is autophagy even a good thing??? 28:29 World-renowned doctors and their conflicting conclusions about autophagy 29:26 How to use autophagy to achieve your health goals 29:49 The #1 danger of autophagy, and why you’d want to be VERY careful before trying to trigger it 31:03 The bottom line on whether autophagy is a good or bad thing for disease prevention 32:40 The bottom line on whether autophagy is a good thing for aging and metabolic health Join WHOOP. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Resources for this episode can be found here⁠. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam is caught, red-handed, ON CAMERA...with disgraceful posture. Again. And that was her final straw! So she decided to play a game of "scared straight" with herself, and unfortunately for you, that means you're playing too. Because, let's be real: we all have terrible posture at least sometimes. Mostly when we're working from home or hunched over our phones. And besides looking bad, it turns out that bad posture is actually terrible for your health! Heart problems, digestion problems, nerve damage...the list goes on. So let's fix that. Listen to this episode if you spend 80% of your time hunched over a phone or laptop. Key moments: 08:20 How bad posture can affect your neck and back 08:26 Here’s how much your head weighs at different postures 11:18 Balance and its far-reaching impact as you age 12:22 What your pelvic floor actually does 12:50 Why old people die quickly after taking a fall 14:26 How your posture affects your lung capacity…and what that means for you 16:00 Bladder control problems arising from poor posture 16:51 Posture and your digestion  18:37 FYI: Poor posture causes hormone imbalances!!! 18:44 The Harvard research that correlates posture and cortisol levels 20:20 Nerve damage from poor posture (it doesn’t have to be a severe behavior to have severe consequences!) 21:51 If you take NOTHING ELSE AWAY from this episode…take this (how bad posture affects your cardiovascular system) 23:46 What good posture actually looks like 23:53 The mistake most people make when trying to fix their posture 29:11 Exercises, habits, and products to fix your posture 29:33 The best exercises and skills to practice for postural health 30:18 Which tight muscles are affecting your posture 32:24 How to change your workspace to encourage good posture (chair, desk, and computer adjustments) 36:15 Habits to fix your posture during a sedentary workday 37:39 The best types of workouts for posture and core strength 38:04 A posture-correcting sports bra with a built-in brace?? (Taylor Swift wore it while rehearsing for the Eras Tour!) Join WHOOP. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with Dr. Jonathan B. Levine to learn about the second-largest microbiome in our bodies: the mouth. If you were worried about leaky gut before, you're worried about leaky *gums* now. They discuss how your oral health can not only predict, but also influence health outcomes like cardiovascular disease, gut imbalances, lifespan, and more; share the best products and protocols for taking care of your teeth and gums at home; and explore the unexpected—yet extremely powerful—connection between your mouth and sleep. Listen to this episode if you have persistent sleep problems, gum inflammation, plaque buildup, or gut issues that you can't figure out. You might be surprised! Key moments: 03:19 How Lenny Kravitz (rock star) became a dentist (I’m only half joking???) 07:31 How oral health impacts our longevity 10:11 Why dentistry and healthcare are separate industries 11:42 What your saliva can tell you about your overall health 11:53 The second biggest microbiome in your body 12:19 How the pH balance of your mouth affects your entire body 13:14 How to change the pH of your mouth to control health outcomes 14:00 Leaky gut’s sister disease that nobody is talking about 14:25 How gum inflammation make you sick 16:35 How your oral health affects your hormones and reproductive system 20:51 The root of all disease 24:24 The unexpected link between oral health, sleep, and longer lifespans 32:06 Does mouth taping actually work? 32:22 Why you actually grind your teeth 34:05 The metabolic impact of oral health on aging and longevity 36:34 What’s in our control vs. out of our control 38:01 The right protocol for good oral hygiene 38:48 Thoughts on the chemicals - hydrogen peroxide, fluoride, sodium laurel sulfate, etc. 41:06 The tea on tongue scraping (what’s all that white stuff???) 42:11 Fixes to common oral health problems (plaque buildup, gum inflammation, yellow teeth) Join WHOOP. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with Vienna Pharaon (@mindfulmft) to learn about core wounds—those "first time" moments when we're let down, disappointed, betrayed, or otherwise hurt—and how they show up in our adult lives and relationships. They discuss where those core wounds come from (yes, we all have them, even if we had great childhoods!), how to spot them in your patterns and reactions, and, ultimately, how to heal from them. Listen to this episode if you've ever had a big, strong reaction to something, if you're interested in inner child work, or if you want to be a better friend, partner, and family member. Key moments: 01:47 Freud, Attachment Theory, Object Relations, and more 04:52 Core wounds—how childhood trauma shows up in adulthood 06:11 Can my core wounds come from experiences later in life, or is it truly just childhood trauma? 07:34 The five core wounds 08:43 Descriptions of the core wounds and how they affect you in adulthood 10:15 The worthiness wound (feeling like you don’t have inherent value or worth) 11:09 The belonging wound (“nobody gets me/I don’t belong here”) 11:54 The prioritization wound (never feeling like anyone’s #1) 12:22 The trust and safety wounds (being guarded or hypervigilant/being clingy) 13:27 How we internalize pain determines which wounds we get 14:15 Why someone with a happy childhood/family still has core wounds 24:21 The 2-minute quiz that can tell you which wound you lead with 24:35 A full description of the trust wound (Sam leads with this one) 25:05 Can core wounds come from friendships or romantic relationships? 29:11 Breaking and building trust with YOURSELF 31:46 How to start doing inner child work 34:07 What if you don’t really have memories from your childhood? 38:36 What to do when other people show their core wounds 41:39 The difference between emotional maturity and emotional immaturity 43:47 The 3 steps of healing from childhood trauma 49:20 Why do emotionally intelligent women get stuck in the same dating patterns? 50:19 How to tell the difference between falling in love with someone vs. they activate a familiar wound 53:24 Why it’s easier to give love than to receive it Join WHOOP. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam opens up about her former destructive habit of overthinking everything until she's fully spiraling and catastrophizing—and then, as always, she shares how she learned how to STOP doing it. It's literally bad for our health! Also, it's not productive. But you'll learn all that in the episode. Listen to this episode if you're a chronic overthinker. Key moments: 06:35 What does overthinking look/feel like? 07:11 Ruminating about the past vs. worrying about the future 08:06 The consequences of overthinking 11:25 Why do we overthink everything? 13:17 Big CAPS LOCK updates!!! 14:22 The one reason we all overthink 14:53 How you can trick your brain by overthinking 15:27 Why overthinking isn’t productive 16:58 All roads lead back to fear of judgment! 17:56 Why you’re always spiraling about the worst possible outcomes instead of the best possible outcomes 18:42 Why it’s dangerous to overthink the worst possible outcomes 19:12 The physical health impact of spiraling (inflammation, immune system, etc.) 20:32 Identifying triggers and patterns for spiraling, overthinking, ruminating, etc. 22:55 Do you mostly spiral at night or when you’re alone? 24:39 Why your spirals are worse at certain times 25:06 The first question to ask yourself when you start spiraling 25:57 Catastrophizing 26:20 How to reframe your thoughts while you’re catastrophizing 26:54 What to do when you catch yourself in a negative thought loop 27:56 Using your calendar app to reduce overthinking 28:02 Venting to your friends vs. venting to your therapist 30:33 Your can/cannot list - this is SO HELPFUL 32:41 How to shift from overthinking in your HEAD to executing an ACTION IRL 33:47 Sam literally wrote you a clean, concise apology text for when you’re in an awkward situation and it’s your fault lol 34:32 Honestly the most crucial advice in any episode ever lol Join ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam relives some moments from the first year of CAPS LOCK that really capture what the show is about. Moments that might literally make you laugh or cry (Sam does both throughout the course of this episode), moments that are profound—even some that have enormous implications, reaching far beyond our small-but-mighty audience. The idea here is that, going into 2026, we all have different goals. We all need to hear different things in this moment to start it off on the right foot. So, as usual—take what you need, and leave what you don't. Key moments: 01:24 Welcome to 2026! 07:07 How vaping affects your fertility and reproductive health (excerpt from episode 9, featuring Quit With Jones) 09:22 How belonging to a community affects your physical health (excerpt from episode 14, featuring Dr. Jonathan Leary of Remedy Place) 23:35 If “eat healthy” is one of your New Year’s Resolutions, listen up! (excerpt from episode 26, featuring Vanessa Rissetto, RD) 31:51 Dating for marriage in 2026 and beyond (excerpt from episode 23, featuring Lindsey Metselaar of We Met at Acme) 36:48 A surprising way that ADHD can affect your friendships and relationships (excerpt from episode 25, featuring Jennifer Salzman) 42:20 How having kids changes your body forever (excerpt from episode 33, featuring Taylor Rae Roman) 47:31 Why Gen Z is facing extremely high unemployment rates right now (excerpt from episode 48, featuring Suzy Welch) Join ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam explores a method for approaching (and using) the Law of Attraction that isn't entirely rooted in spiritual BS and New Thought propaganda. Bringing together research from the fields of psychology and neuroscience, plus a 3-step process for implementing the Law of Attraction in your everyday life, this episode is a quick, actionable listen for kicking off 2026. Listen to this episode if you ACTUALLY want to accomplish your goals in 2026. Key moments: 00:31 Kicking off 2026 03:06 What is the Law of Attraction? 04:44 What The Secret gets wrong about manifestation 06:08 What The Secret gets RIGHT about manifestation 06:43 The neuroscience behind the Law of Attraction 08:11 How to trick your brain (in a good way) 10:55 Your reticular activating system 12:21 The Red Car Theory 13:21 Gestalt’s Principle of Figure/Ground Formation 13:43 How you’re probably manifesting your fears by accident 15:36 How negative thinking is making you sick 18:24 How to make the Law of Attraction work for you 18:36 The 3 steps of using the Law of Attraction 19:05 Step 1: Ask the universe for what you want 19:22 Try this hack for increasing the likelihood that your manifestation comes true 19:43 How to be specific when you manifest 20:37 Sam’s favorite manifestation/visualization exercise 22:33 Step 2: Believe that you are capable, worthy, and deserving of the reward 22:37 Some manifestation experts do this surprising thing with their vision boards 24:02 Faking it til you make it (literally) 24:55 The importance of affirmations 25:25 Being wary of toxic positivity 26:10 How to stop negative thinking in its tracks 28:13 This thing we ALL DO is holding us back from our manifestations 30:32 Step 3: How to receive your reward 30:40 The most nuanced and difficult part of using the Law of Attraction 34:15 How to receive your reward in a way that starts the cycle of attraction again Join ⁠⁠⁠⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam thinks she's sitting down to talk exclusively about the supposed "dangers" of Bluetooth and wireless headphones. Ha. As if she could get through a single Google search without going down a 20-subject rabbit hole, ultimately staying up way past her bedtime to bring you a much more comprehensive episode about every type of radiation, where it comes from, and how dangerous (or not dangerous at all) it really is! Listen to this episode if you saw your favorite influencer throw out her microwave oven and your favorite Healthtokker slander AirPods on the internet. Key moments: 00:34 CAPS LOCK updates for over the holidays 01:49 Wireless headphones origin story 04:49 How Healthtokkers use fear mongering to sell us products 09:40 What are EMR (electromagnetic radiation) and EMF (electromagnetic fields)? 09:52 Natural and manmade sources of radiation 10:49 Mechanical waves vs. electromagnetic waves 11:31 The electromagnetic spectrum (all the different types of waves and radiation) 12:31 Where radio, phone, WiFi, Bluetooth, and TV fall on the radiation spectrum 13:36 How much radiation is your microwave oven putting out? 14:46 Where infrared falls on the radiation spectrum (heat sources) 15:47 Can you see and/or feel radiation? 16:15 The human body literally emits radiation!!! 17:13 Your lightbulbs probably emit more radiation than your microwave 18:18 THIS is where radiation starts becoming dangerous (according to current science) 18:27 Ionizing vs. non-ionizing radiation 19:07 Can non-ionizing radiation still harm you? 20:56 How dangerous are x-rays? 21:17 The most dangerous type of radiation 21:55 How you might get exposed to gamma rays in your life 22:11 THIS radiation is the #1 cause of lung cancer in non-smokers and the #2 cause overall and TBH we are all exposed to it and we should really be talking about this more?????? 24:01 What do you MEAN cancer treatment is exposure to gamma radiation???? 26:12 Are our electronic devices giving us cancer? 27:13 So why are radio waves a group 2B (possible) human carcinogen due to possible increased risk of brain cancer? 30:29 How human carcinogens are classified 31:06 Some other 2B possible carcinogens, for context… @ Diet Coke lovers 32:21 The bottom line on cancer risk 34:17 Is this type and level of radiation affecting your fertility? 35:22 Electromagnetic sensitivity and electrohypersensitivity disorder 38:20 Changes you can make if you want to be extra cautious about your daily EMR/radiation exposure Join ⁠⁠⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam compiles research from dietitians, nutritionists, hospitals, medical journals, and more to bring you tips on how to be mindful, healthy, and consistent during the holidays so you don't leave with a bunch of shame, food guilt, or anxiety. Don't get it twisted—this is not about restricting, losing weight, or encouraging anything other than whatever TF you want. It's simply about feeling your best physically, mentally, and emotionally, and hopefully alleviating some of the stress we wellness girlies often feel heading into a very intense and food/drink-centric time of year. Mindfulness is key. Listen to this episode if you're stressed about gaining weight or "falling off track" during the holidays. Key moments: 00:34 End of year burnout and what to do about it 04:06 Today’s topic, how and why we’re covering it 10:38 How this list is organized lol 11:07 What you can do ahead of time to plan and prepare for the holidays 11:19 Does one day, or one week, actually affect your progress? 12:39 How sleep affects your digestion 15:29 Regulate your nervous system to improve your digestion 15:52 How to regulate your nervous system in less than 5 minutes 16:12 How to do Box Breathing 18:25 The science behind washing your hands to regulate your nervous system 21:16 What to do the day of the holiday for best results 21:23 This is the #1 food mistake everyone makes on holidays!!! 22:31 What to eat for breakfast the morning of a holiday meal to balance your blood sugar and digestion (and so you don’t binge when you get there) 23:59 Are you actually hungry, or are you really just thirsty? 25:52 Do this first thing in the morning on the day of a holiday meal 26:57 Movement during the holidays 29:03 Tips for once you’re actually at the party or holiday meal 29:18 The easiest change that makes the biggest difference in how you feel physically over the holidays 31:26 Definitely don’t do this… 32:24 Types of foods to prioritize on holidays 34:14 What to do about the appetizers lol 36:42 Why you should consider eating dinner off an appetizer plate 40:48 Here’s the order in which you should eat your food 42:26 WE. EAT. TOO. FAST. Here’s how to fix it!!! 46:52 How to stop eating when you’re full 48:08 How to reduce bloating, indigestion, and/or nausea after eating a big meal 49:14 How to manage your blood sugar after a big meal 49:53 What to do if you feel so bloated you might explode after a big meal lol (quick fix) Join ⁠⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam teaches you how to make a good first impression—at a job interview, on a date, with friends...you name it. There's science behind how we hold our bodies, the tone of voice we use, and other seemingly insignificant choices that actually have a major impact on how we're perceived. And now, there's a formula for putting your best foot forward. Listen to this episode if you're interviewing for jobs, trying to make new friends, or find a life partner! Key moments: 00:34 Bestie time + life updates 01:09 CAPS LOCK’s Spotify Wrapped 04:36 Updates on my bulking journey 06:53 Gearing up for 2026 and making New Year’s Resolutions 11:57 The top 3 episodes of CAPS LOCK in 2025 15:50 How to make a good first impression 15:58 What being early (or late) says about you 16:17 What time to arrive for a job interview vs. a date 18:02 Dressing for the job you want (at work and in life) 23:05 Genius hack on how to dress for a job interview!!! 24:55 Do THIS with your phone before walking into a room 27:47 Vapes, gum, and your mouth/breath/teeth lol 28:21 I am judging you based on the way you smell 29:10 What to do if you have RBF 30:34 The importance of body language (and how to do it right) 36:05 Handshake vs. hug 38:07 Mirroring someone’s body language 41:33 What to talk about, how to talk, and also how to stfu sometimes lol 47:14 The most important takeaway from this episode Join ⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠. Buy the Productivity Planner. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with William(!!!) to answer your burning questions about the male brain in relationships. He’s really smart, so instead of it being cheeky and silly, it’s actually pretty deep. (Okay, it’s also a bit cheeky and silly.) They cover what men are looking for in a partner, expectation-setting in relationships, when to stop seeing other people (not that William has ever seen other people), the work you do on yourself to show up in a healthy relationship, how to find out if a guy is serious about you, bringing up the “official” conversation, how to know if you’re in love, and, perhaps most importantly, how to know if they’re “the one.” Listen to this episode if you want to know how to train your man to surprise you with flowers. Key moments: 05:00 How we met 06:19 The three meetings theory (similar to invisible string) 08:42 “You’re 23, they’re not the one” 12:04 When they start “looking” - from a man’s perspective 14:03 Becoming “ready” to find their person 15:34 Cab light theory vs. he can only be “ready” for the right person 16:22 Tinx’s box theory 18:52 Changing yourself for a man (literally vom) 19:50 William’s rules of dating 21:01 Why he might not text daily - from a man’s perspective 22:31 When you stop seeing other people 26:09 Setting expectations but not communicating them 28:26 What men are looking for in a partner 29:26 The work you do on yourself to show up in a healthy relationship 30:59 Relationship anarchy and expecting your partner to be everything to you (i.e. partner, best friend, therapist, etc.) 32:17 How to live in service without people-pleasing 37:14 How to tell if a guy is serious about you 41:38 How to bring up the “official” or “I love you” conversation 43:09 Saying “I love you” first 44:52 Compromise vs. changing for the other person 45:38 How to know if they’re “the one” 46:53 Is love a product of fate or choice? 48:36 How you know if you’re in love Join ⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam gets into the nitty gritty: What are macros? Why do people track them? And how do you even do it? Doesn't it take forever??? (Yes, kinda. Lol.) But the good news is...we're making it easy. Listen to this episode if you've ever been curious about counting your macros but have no idea where to start. Key moments: 00:00:33 Sam is giving Snow White 00:01:51 Sam’s favorite water bottle and lip balm lol 00:04:18 CAPS LOCK turns one!!! + a very special guest 00:05:44 Boyfriend and I went on Becoming You with Suzy Welch! Episode coming soon on her pod 00:06:56 New TV shows Sam and William highly recommend 00:09:30 Trigger warning about food tracking/ED obv - love u 00:10:36 Works for weight loss, weight gain, muscle gain, body recomposition, physical health, etc. 00:12:29 What is bulking? 00:12:46 Health benefits of building skeletal muscle mass 00:16:47 Today’s topic (explanation and preview) 00:21:38 “I’ve tried everything, but I’m not seeing results” (sound familiar???) 00:22:03 Start the episode here if you don’t want any of the chatty fluff lol 00:23:50 Do this BEFORE calculating your calories and macros 00:25:26 Different things you can achieve by setting intentional calorie and macro intake 00:26:31 Calculating your TDEE (total daily energy expenditure) 00:28:54 How to determine your BMR/RMR (basal or resting metabolic rate) - AKA how many calories your body requires just to stay alive 00:30:08 The Mifflin-St. Jeor equation for men and women 00:35:25 Adjusting based on your daily activity level (be realistic!!!) 00:41:46 Adjusting your target calorie goal based on your physical goal 00:47:32 How to calculate your macros after determining your calories 00:47:48 What actually are macros? 00:49:08 How much protein you should consume per day 00:53:29 How many carbs you should consume per day 00:54:38 How much fat you should consume per day 00:55:49 How counting your calories and macros can affect your metabolism 01:00:42 How to track your calorie and macro INTAKE throughout the day Get Sam's water tumbler. Get Sam's lip balm. Get Sam's food scale. Join WHOOP. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam walks in crying but leaves laughing—and that's on having an hour of bestie time with you guys! As the temps start to drop, we start to glow down...we're pasty, dry, sick, dull, and things just feel STUCK and BLOCKED and STAGNANT. But that's not who we are. We're hot girls, and we deserve to look and feel that way all year round! So Sam shares 7 steps to glow up your bod, 6 steps to glow up your mind, and 6 steps to glow up your soul this winter. Listen to this episode if you want to spend winter leveling up, but you don't know where to start. The time will pass either way—might as well use it! Key moments: 02:00 Chatty life updates - missed u besties <3 06:19 The tea about glowing up 12:18 How to glow up your body 12:20 Step 1…everyone should do this TODAY 14:23 Step 2…same vibe but more fun lol 15:40 High vs. low maintenance and an 80/20 lifestyle 17:03 Step 3…do this minimum once per week 18:27 Step 4…Sam reveals her secret pro tips for self-tanning (she’s been gatekeeping this for years lol) 21:29 Step 5…Sam’s #1 favorite glow-up workout plan 24:49 Step 6…this tip could (and probably will) change your life 26:54 Step 7…the perfect formula for your closet cleanout 31:12 How to glow up your mind 31:37 Step 1…how to read to get smarter instead of just for entertainment 35:56 Some of Sam’s latest book recs!!! 38:54 Step 2…how to stay up to date with current events (hot girl methodology!) 40:37 Step 3…a slightly more passive way to glow up your mind lol (easy “on ramp” to being smart) 41:55 Step 4…this one should be a no-brainer TBH 42:41 Step 5…how to exercise your brain on a daily basis (in an actually fun way) 43:17 Step 6…seek out learning opportunities (and an awesome idea on how to do it) 45:15 How to glow up your soul 45:26 Step 1…Sam started doing this a few months ago and it changed her life 46:07 Step 2…journal prompts for glowing up 47:23 Step 3…if you only take one thing away from this episode, TAKE THIS 48:37 How to take inventory of (and evaluate) your relationships 49:09 Step 4…how to find and join a community 50:18 Step 5…Sam’s boyfriend’s mantra, which is literally life-changing lol 51:39 Ways to volunteer that aren’t “typical” 53:00 Step 6…GTFO (literally lol) Join ⁠⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with Ashley Oerman, author of Motherf*cked, to talk about navigating unhealthy, complicated, and even estranged family relationships. They discuss Ashley's relationship with her mom, which has been difficult for as long as she can remember, and dig into some studies, interviews with mental health professionals, and psychological theories (ever heard of secure vs. insecure attachment?). If you can relate to anything in this episode, the bottom line is a three-parter: 1. It's not your fault. 2. You're not alone. 3. You can heal. Listen to this episode if you have a fucked up relationship (relative, friend, or even sometimes partner), and you want to feel seen or find healing. Key moments: 04:20 What a dysfunctional relationship with your mom might look like (Ashley’s personal experience) 07:35 The #1 way it manifested in her adult life 13:11 Realizing her social anxiety and perfectionism were related to her mom 14:36 Resisting (and ultimately accepting) the idea that it was root-cause trauma 15:29 What inspired her to write the book 18:40 How your primary caregiver relationship influences you throughout your life 19:15 Attachment styles and their root causes in parent-child relationships 22:06 Does everything go back to childhood trauma? (Spoiler: Not necessarily!) 22:56 Secure vs. insecure attachment styles 26:26 Insecure attachment in childhood affects your family relationships MORE than your romantic ones 27:08 How our parents can set us up for success vs. screw us up 30:03 Studies that show how our parents continue to influence us as we grow up 30:35 Your closest relationship doesn’t mean it’s your healthiest 31:40 Expectations in messed up parent-child relationships 33:56 Different types of fucked up relationships you could have with your parents/primary caregivers 37:24 You can be close with your parent and it’s still not healthy…ever heard of enmeshment? 38:47 Having empathy for your parent vs. making excuses for them 42:30 What can you do within yourself to navigate these relationships? 43:21 Radical acceptance of these relationships 43:58 How, exactly, to grieve these relationships (even if the other person is still alive) 45:20 How to set boundaries if you suck at setting boundaries 47:32 How do you decide whether low or no contact is right for you? 50:21 Navigating feelings of guilt while setting boundaries 53:05 How talking about it helps 55:11 What it’s like to be on the other side of “doing the work” Preorder Motherf*cked. Join ⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with Suzy Welch of Becoming You, a bestselling book, podcast, and class at NYU Stern School of Business designed to help you uncover your core values and live your true purpose. They talk about how she developed this methodology, why it works, and how to apply it to your real life (plus, they review Sam's results in real time)! Listen to this episode if you're feeling a bit lost, if you're in transformation, or if you want to lock in on your true purpose. Key moments: 02:24 How TF do you actually live your purpose? 03:15 Being a passive actor in your life (when you feel like life is “happening to you,” and even when it looks perfect from the outside) 04:50 How Becoming You became a class at NYU Stern School of Business 06:51 Anyone can take the class—it’s open to the public! 07:35 Developing her methodology for helping people find their purpose 08:20 Why this method is different, and why it works 08:59 The 3 steps to finding your purpose 11:01 How to determine what you’re good at 11:27 The best aptitude tests available (and how she used them to make her own) 12:02 What actually are values? (No, kindness and honesty aren’t values!) 14:36 How to determine your values 15:02 How she determined which values to include in the methodology 17:10 Realizing she had to revise the methodology to include romantic love 20:05 The power of admitting you were wrong 23:54 How to learn and understand your values in less than 30 minutes 25:30 How she manages to get accurate results in such a short quiz (nerding out on the development process!) 30:16 Large-scale data, trends, and predictions that have emerged from the quiz 30:53 How the Values Bridge explains the Gen Z job crisis 37:09 Sam reacts to her Values Bridge results 43:24 Sam’s Values Bridge results 45:19 Men have THIS value much more than women do 52:09 Can your values change over time, or are they kind of set in stone? 55:02 Living your life in The Three Ds: Default, Deliberation, Design 57:21 Alpha Omega: 3 questions that help you start thinking about your values 59:52 I got my results…now what? Next steps for applying values to your daily decisions and lives Take The Values Bridge online quiz. Join ⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with a doctor to answer every burning question we all have about Ozempic, Wegovy, Mounjaro, Rybelsus, Zepbound, and new and emerging semaglutides. Who is a good candidate? Who is not a good candidate? What kind of weight loss is it best for? What are the long-term effects? This episode is jam-packed with information, so you won't want to miss a second. Listen to this episode if you're considering a GLP-1, if you're on a GLP-1, or if you know someone who falls into one of those categories. Key moments: 02:24 What actually is a GLP-1 (Ozempic, Wegovy), and what does it do? 05:14 What about GIP (Mounjaro, Zepbound)? 07:42 The original intended purpose and target audience for semaglutides 09:23 Do you have to stay on it forever to keep the weight off? 15:09 How semaglutides affect your endocrine system 16:27 Do semaglutides help women get pregnant? 19:25 The best and safest way to get off a semaglutide 20:17 Microdosing semaglutides 20:39 Ozempic face and losing muscle tone 22:41 Shortages, high demand, and compounding pharmacies 24:22 Regulated and unregulated formulas 27:26 How semaglutides affect your colon and pancreas 30:23 Long-term effects of using semaglutides (good and bad?) 33:44 Underlying conditions where you should avoid semaglutides 36:44 MB-1 supplements (pill form) - are they legit? 38:51 Upcoming semaglutide formulas and methods of administration 40:10 The stigma surrounding weight loss drugs 41:51 Who is a good candidate for semaglutides? People who want to just drop a couple pounds without exercise, health conditions, obesity, etc. 44:49 If you’ve tried everything else, but you still have 5 lbs. to get rid of… 46:43 Pricing and insurance coverage 50:03 Best practices for people who are taking semaglutides Join ⁠⁠⁠⁠WHOOP⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam tackles Seasonal Affective Disorder...before it tackles her. SAD ranges from feeling "meh" all winter to full-on depression. Luckily, there are ways to treat it and, in some cases, even prevent it! Sam shares 18 of them, and the one she invented out of thin air is not only hilarious but also possibly genius. Idk, you tell me. Listen to this episode if you're a summer girl 4 life and you literally hate winter. Key moments: 00:00:34 Omg lol we skipped a week by accident? 00:02:29 How I did in the 5k 00:05:26 The state of all my shows (Severance SPOILER) 00:06:34 I have become a football fan?? Am I okay????? 00:07:41 Feeling stuck right now…this recording actually came before my IG post so it’s early-stage talking it out and I think I’ve come further since recording this 00:11:29 How we got to today’s topic 00:14:35 What actually is Seasonal Affective Disorder? (Hint: it’s not just when you feel bummed in the winter) 00:16:03 The two unofficial types of SAD 00:20:07 Symptoms of Seasonal Affective Disorder (winter and summer) 00:21:31 Winter-specific SAD symptoms 00:21:51 Summer-specific SAD symptoms 00:22:41 Who experiences Seasonal Affective Disorder? 00:24:58 What causes Seasonal Affective Disorder? Not, like, the weather - but where does it actually come from? 00:29:29 How to treat Seasonal Affective Disorder 00:31:45 Psychotherapy for SAD 00:32:36 SSRIs (antidepressants) for SAD 00:35:12 Vitamin D supplements for SAD 00:36:56 Light therapy for SAD (light sunglasses??) 00:41:11 Which lightbulbs to buy to treat (possibly even prevent?) SAD 00:44:57 The story of the best girl’s night ever 00:52:50 The silliest piece of advice but it’s genius and idc if you make fun of me 00:55:48 The effects of red light therapy on your mental health 00:58:15 Dopamine dressing 00:59:11 The impact of alcohol on Seasonal Affective Disorder 01:01:41 Impact of sauna on your mood 01:03:09 Why you should invite a friend from out of town to visit you in the winter Join ⁠⁠⁠WHOOP⁠⁠⁠. ⁠⁠Omnilux red light mask⁠. Amazon bright light sunglasses. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam reflects on that bit that all women do. You know the one! Where we go from the worst relationship of all time to finally finding our forever person, which is like some twisted 0-to-100 healing journey and rocketship from rock bottom to cloud 9?? Inspired by a lottt of DMs from her followers, many of whom seem to be going through breakups, Sam almost does the MOST annoying thing, which is repeat that tired old trope: "If you want to fall in love, you need to love yourself first." But she thinks better of it (TG), because she realized nobody knows how TF to do that. So instead of SAYING that shit, she teaches you how she did it herself. It's actually pretty good I think, and there's some very chatty realness in here. Listen to this episode if you want to learn how to love yourself (duh), if you're in a toxic situationship/relationship (dump them tho!), or if you want some good old chatty background noise for cooking dinner tonight. Key moments: 00:41 Taylor Swift and The Life of a Showgirl (I know the Charli XCX song is Actually Romantic, not Eldest Daughter, I just am not explaining myself well today lmao) 04:53 Update on my 5k journey 07:48 Sam’s self-loathing villain origin story lol 17:21 Aaaaand then I met the loml lmaoooooo 18:07 How self-loathing manifests (it’s not always overt) 21:34 How I fell in love with myself after longgggtime self-loathing 22:18 You can’t become self-aware by yourself (see: therapy) 26:05 Healing your relationship with yourself by spending intentional time with other people 31:48 Honoring your wants and needs 35:16 THIS TIP SLAPS. LISTEN TO THIS IF NOTHING ELSE!!!!!! 37:52 Going places by yourself 39:39 Alcohol and loving yourself 41:54 Exercising to get strong instead of as punishment 44:30 Procrastinating?? 46:35 Listen here if you overexplain yourself and/or overapologize 49:27 Taking control of things in your life that you are not in control of, or that you don’t understand Join ⁠⁠WHOOP⁠⁠. Get the Productivity Planner. Follow along: Instagram: ⁠⁠www.instagram.com/lifeincapslock⁠⁠ TikTok: ⁠⁠www.tiktok.com/@lifeincapslock⁠⁠ YouTube: ⁠⁠www.youtube.com/@lifeincapslock⁠⁠ Threads: ⁠⁠www.threads.net/@lifeincapslock⁠⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam challenges her skepticism of electrolyte supplements. (While she's not fully a hater, she's definitely...not sold.) Do we actually need them? If so, when? Under what circumstances? Are some sources of electrolytes better than others? Can you overdo it?????? Exhausted. Listen to this episode if your boyfriend is like Sam's boyfriend and he drinks electrolytes every single day even though they are expensive and one time they were recalled for bad ingredients and lies on the packaging. Lol. Key moments: 02:11 Chatty life updates 13:05 Let’s get into the episode!!! 16:50 What are electrolytes? 20:09 What electrolytes do in the human body 22:09 Foods and drinks that are naturally high in electrolytes 23:48 How your body loses electrolytes 24:40 Do you actually need to supplement electrolytes?? 27:02 How to supplement electrolytes NATURALLY (i.e. through your diet) 29:30 Powdered electrolyte supplements and electrolyte drinks 30:34 Why you SHOULD look for an electrolyte drink that contains sugar 32:32 Look out for this particular ingredient in your electrolyte drinks/powders 34:16 What happens when your electrolytes are too HIGH or too LOW 35:12 What causes electrolyte imbalances? (Surprising, listen up!) 36:37 Severe complications of electrolyte imbalances 39:09 Lots of info about upcoming episodes!!! Join ⁠WHOOP⁠. Visit ⁠FunctionHealth.com/CAPSLOCK⁠. Follow along: Instagram: ⁠www.instagram.com/lifeincapslock⁠ TikTok: ⁠www.tiktok.com/@lifeincapslock⁠ YouTube: ⁠www.youtube.com/@lifeincapslock⁠ Threads: ⁠www.threads.net/@lifeincapslock⁠ Resources for this episode can be found here⁠. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam shades some HealthTokkers (classic) and unpacks the trendy conversation surrounding the potential carcinogenic and endocrine-disrupting effects of sunscreen. In 2024 and 2025 we have seen an unprecedented and terrifying increase in tanning among Gen Z, who self-reported not knowing—or, worse—not caring about the risks. Hopefully this helps. Listen to this episode if you fell for the TikToks, if you're a fan of tanning, if you think someone you love is putting themself at risk, or if you're sick of the sensational/bogus "health" claims these randos on the internet are perpetuating. Key moments: 00:35 Recap of our IRL CAPS LOCK workout event in NYC 03:44 An opportunity to come see CAPS LOCK LIVE! at a non-alc event in NYC (9/27) 06:03 Why we’re talking about SPF today 08:37 Gen Z’s tanning problem 11:58 The health implications of UV radiation exposure 13:13 The most common types of skin cancer 14:52 Melanoma 18:00 How UV radiation affects your appearance 19:16 How to prevent skin cancer 20:12 Is sunscreen actually effective in protecting from sun damage and skin cancer? 21:13 Does sunscreen contain carcinogens and endocrine disruptors? 21:41 The history/timeline of progress in sunscreen and SPF 22:59 The impact of sunscreen on the environment 24:58 Mineral (aka physical) UV filters 25:27 Why did Hawaii ban some sunscreens? (It’s not what you think) 26:09 Origins of the recent sunscreen slander  28:01 Subsequent studies, trials, surveys, and research (a lot of it conflicts or is inconclusive TBH) 32:32 One of the only compelling human studies observing the hormonal impacts of sunscreen ingredients 33:42 Why some sunscreens were recalled for carcinogens from 2021–2023 35:40 So wait, are mineral/physical UV filters okay? Or nah 36:34 The bottom line Join WHOOP. Visit FunctionHealth.com/CAPSLOCK. Free tickets to Drinks With Benefits! Use code LIKEYCOMP: https://rebrand.ly/y388898 Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam compiles a lot (like, a lot lot) of research from trusted sources to build the perfect daily routine from the moment you open your eyes until the moment you close them again. It's especially aligned for anyone who works from home, but don't worry—99% of this routine will works for your in-office job too. Listen to this episode if you want to have a reallllly long hot girl walk today, lol. Very chatty and good background noise, but still packed with great tips and little takeaways that can totally transform your routine. Key moments: 00:00:37 Taylor Swift’s engagement 00:01:45 Chatty life updates! We’re besties 00:04:41 Chief of War 00:05:56 Nervous system dysregulation 00:08:27 Getting into today’s topic - how we got here 00:13:15 Waking up and morning routine 00:14:48 The #1 habit that is making my life better right now 00:17:27 The science behind Mel Robbins’ Five Second Rule 00:21:49 Supporting your circadian rhythm 00:23:24 How to activate your parasympathetic nervous system in the morning 00:25:12 Tongue scraping!!! You should do it. 00:26:51 AM skincare routine 00:29:59 My current favorite energy drink 00:31:33 My workout split and how I structure my gym workouts 00:37:13 Why you need to be doing dynamic stretching, static stretching, and mobility 00:38:34 Colostrum!!! 00:39:16 My two favorite breakfasts that I make/eat on repeat 00:40:43 Counting and balancing your macros 00:42:07 The science behind why counting your macros works 00:43:33 My supplement stack (changes a bit here and there) 00:44:26 Why your WFH outfit actually matters 00:46:16 The science-backed way to set up your WFH workspace 00:46:56 Single-tasking vs. multitasking—which is better? 00:49:08 The first thing you should do when you sit down at your desk in the morning 00:50:21 This item has changed my productivity more than anything else: https://bit.ly/42AB3Cp 00:51:41 Does The Pomodoro Method actually work? 00:52:54 Structuring your lunch break 00:53:56 What to actually eat for lunch, according to a dietitian 00:55:33 Glucose walks!!! 00:59:41 Single-tasking cues and Pavloving yourself lol 01:00:10 Reprioritizing!!! 01:02:29 The end of the work day - shifting from work to leisure 01:09:03 How to eat dinner in a way that’s healthy (behavioral choices!) 01:14:01 My philosophy on having dessert after dinner 01:16:30 Winding down before bed/PM routine 01:16:50 Red light therapy 01:19:21 Two examples of EASY breathwork to do before bed (activates parasympathetic nervous system) 01:23:06 Ideal sleep conditions, according to science Join ⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠. Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠⁠⁠. Other links: ⁠Omnilux red light mask⁠ Manta sleep mask Follow along: Instagram: ⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠  Resources for this episode can be found here⁠. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with sex therapist Vanessa Marin to answer your biggest questions about sex. Why do I have low (or no) sex drive? How can I fix it? How do I initiate sex without feeling embarrassed? How do we keep the spark alive after all this time? After marriage? After kids? And the big one: Why can't I finish, and how do I achieve orgasm? Listen to this episode if your sex life could use a boost, if you want to prevent your sex life from fizzling out, or if you want to learn some tips and tricks from a sex expert who gets it. Key moments: 00:00:35 Guest introduction 00:02:21 The crazy story of why Vanessa became a sex therapist (she was 11 lol) 00:05:33 Proactively working on your relationship inside AND outside the bedroom 00:06:50 “Effortless” sex 00:07:55 Vanessa’s approach to couples sex therapy 00:8:29 Do you need to have sex to feel connected? Or feel connected to have sex? 00:10:27 The single most important characteristic of your sex life 00:12:46 How to NOT let your sex life fizzle out (preventative steps) 00:13:06 The #1 way to keep your sex life healthy 00:15:01 The 3 places intimacy issues start 00:18:45 How to boost your libido when you have low (or no) sex drive 00:19:49 Hot take: desire is overrated 00:21:38 The 2 different types of sex drive (WOMEN PAY ATTENTION!) 00:22:34 85% of women need THIS to get turned on 00:23:51 Having a different sex drive than your partner (SUSHI LOL) 00:25:50 Meeting your partner’s libido and getting on the same page 00:28:33 The best way to communicate that you’re not interested in sex after your partner initiates 00:31:57 How to keep the spark alive instead of slipping into “roommates” 00:33:50 Scheduling sex??? 00:39:36 This is when most couples’ sex lives start fizzling out 00:41:35 How to refresh your sex life in a long-term relationship 00:44:52 One tiny (easy) thing you can do to excite your partner 00:45:09 How to initiate sex with your partner in a way that doesn’t feel embarrassing 00:45:54 The 2 most important things about initiating sex with your partner 00:49:13 Okay, let’s talk about the actual sex 00:49:29 HOW TO ORGASM, FOR WOMEN 00:50:55 Women/men same 00:54:58 91% of women said intercourse isn’t the most pleasurable sexual activity 00:55:25 How to speak up about what you want during sex 00:57:46 Sex rapid fire Q+A! 00:58:22 Most overrated sex position 00:58:52 Most underrated sex advice 00:59:36 The unsexiest thing that improves your sex life 00:59:53 The sex position everyone should try at least once 01:00:28 The sex misconception that needs to go away forever 01:00:47 The #1 mood killer 01:01:33 What every woman needs to know about sex Join ⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠. Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠ Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam hears a whole lot about "damaged skin barrier" this and that, and subsequently realizes...we don't really know what tf that means? Or exactly which products and ingredients we should be looking for to fix it? Deep dive, obvi. Listen to this episode if you're a skincare queen, if your skin is freaking out right now, or if you think you might have a damaged skin barrier. We got you. Key moments: 01:46 Chatty life updates! 5k, everything going wrong, kitchen renovation, busy last few days of summer 14:57 Two events where you can CAPS LOCK with me in the wild!!!!! 9/13 and 9/27 17:17 Today’s topic let’s get into ittt (skincare trauma dump) 23:35 What is your skin barrier? Keratin, lipids, peptides, etc. 30:52 The microbiome, immune, and chemical layers of your skin barrier 32:00 What’s a healthy pH for your skin? 32:13 How to tell if your skin barrier is damaged 33:24 How to tell if you have a healthy skin barrier 33:59 The most common causes of skin barrier damage 34:43 Does your diet affect your skin barrier? If so, how? 37:01 How to heal your skin barrier if it’s already damaged 38:10 Removing skin barrier-damaging factors from your routine 39:57 Foods you can eat to support your skin barrier 40:34 How caffeine affects your skin 41:24 Skincare products to heal your skin barrier (ingredients to look for) 42:29 Sam’s favorite skin barrier healing products!!! Join ⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠. Visit ⁠⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠⁠. Other links: That TikTok I mentioned lol Omnilux red light mask Paula's Choice Pro-Collagen Peptide Plumping Moisturizer Kiehl's Ultra Facial Cream With Squalane Dieux Instant Angel Skin Restoring Moisturizer Follow along: Instagram: ⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Lindsey Metselaar of We Met at Acme returns for a follow-up episode. During our first conversation (episode 23, for anyone who's curious), we chatted all about the state of dating in 2025—but today, we're here for the girlies in relationships. New ones, forever ones, ones with kids, and everything in between. Lindsey is truly that girl when it comes to giving the absolute best, realest, and most effective relationship advice. Listen to this episode if you're in a relationship, or if you literally ever plan to be in one again. Key moments: 01:33 “Everything else is perfect, but he hasn’t said ILY” 02:59 Saying “I love you” first 06:34 Lindsey’s 3-3-3 rule in relationships 09:38 Having the timeline conversation before it’s too late (and how to bring it up) 10:58 What if I didn’t have the timeline convo early on??? Now what?? 12:11 Having an argument with your partner can actually be a good thing… 14:35 Bringing insecurities from past relationships into your new one 16:41 What should be easy vs. what’s okay to be “hard” in a relationship? 18:15 You should have 10% insecurity in your relationship 18:40 Getting comfortable in a relationship (like…too comfortable) 18:47 Gaining “healthy relationship weight” 21:25 The worst thing you can do in a relationship (unexpected!!!) 22:49 How to keep the romance alive after moving in together 26:31 How to split finances in a relationship - before and after living together 32:31 Making their friends and family fall in love with you 34:19 How to get him to propose 35:03 “If he takes you for granted, give him a glimpse of what life is like without you” 36:15 Does “taking a break” ever actually work? 37:36 How to make sure wedding planning doesn’t get the best of you 41:18 How does being married change your relationship? 41:32 How do kids change your relationship? 43:20 Lindsey’s #1 tip for maintaining your relationship after kids Join ⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠. Visit ⁠⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam shares everything you need to know (and also a bunch of other stuff you probably don't need to know, but is interesting) about creatine. Does it cause water retention? Hair loss? Weight gain? Kidney damage? Is it only good for men, or women too? This is a great episode to watch on YouTube, because she's talking directly into camera (hi, eye contact!) and looks cute. Listen to this episode if you've always wondered whether you should take creatine, but were too lazy to research it in depth (mood). Key moments: 00:41 Chatty life updates! 01:00 Interesting New York Times article about US alcohol consumption 02:17 Renovation is done!!! 03:36 5k training update 05:24 Creatine, let’s get into it  07:52 What is creatine? 08:31 What are skeletal muscles? 09:56 How creatine works in your body 11:10 How much creatine do we need? 12:13 How to get creatine in your diet 14:20 Forms of creatine 15:56 How creatine supplements are made (+ ingredients!) 22:04 Different types of creatine 23:09 Creatine monohydrate 23:33 Benefits of taking creatine 26:02 Does creatine help you shred and/or burn fat? 28:45 Does creatine make you retain water? 29:56 Does creatine cause kidney damage? 31:05 Does creatine cause hair loss? 31:33 Does creatine increase body fat? 33:04 Do you need to do a creatine loading phase? 36:12 Does creatine work for women too, or just men? Join ⁠⁠⁠⁠WHOOP⁠⁠⁠⁠. Visit ⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠  TikTok: ⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠  YouTube: ⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠  Threads: ⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam calls up Nicole Addison, a registered dietitian and recipe developer (better known to her 1M+ followers as @nourishedbynic) to simplify healthy eating. She shares her formula for mindful grocery shopping, what foods we should pair to make well-rounded snacks, how to meal prep so you WON'T throw it out and order takeout instead, and tips for eating healthier at restaurants. Toward the end, they do a rapid-fire round where Sam presents a diet/nutrition trend, and Nicole rates it out of 10. Listen to this episode if you've been eating like crap all summer and you're ready to lock back in! Key moments: 00:34 Guest intro 03:55 Eating healthy by ADDING, not RESTRICTING 05:58 How to eat healthy when you have no time 07:23 Easy formula for a balanced meal 08:59 How to actually feel full on healthy food 12:14 How to meal prep so you don't get sick of it 14:24 Condiments have sneaky sugar—how to make healthy versions! 17:00 An easy formula for healthy grocery shopping 22:42 An easy formula for throwing together healthy, satisfying snacks 24:35 The internet's (and Nicole's) favorite hyperfixation meals 27:15 Food combining—is it legit? How to do it? 29:29 How to make healthier choices at restaurants 32:05 How to stop overeating (portion control!) 38:29 Glucose spikes, insulin resistance, and what we can/can't control 42:37 How movement reduces a glucose spike! Sam crushes this and is very proud, tell Sam you're proud of her 44:26 GLP-1 and MB-1 supplements (not shots/Ozempic) 48:42 Internet food/nutrition trends that dietitians HATE 50:00 Internet food/nutrition trends that dietitians LOVE 51:13 RAPID FIRE: Nicole rates diet/food/nutrition trends out of 10 Visit ⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠. Join ⁠⁠WHOOP⁠⁠. Follow along: Instagram: ⁠⁠www.instagram.com/lifeincapslock⁠⁠  TikTok: ⁠⁠www.tiktok.com/@lifeincapslock⁠⁠  YouTube: ⁠⁠www.youtube.com/@lifeincapslock⁠⁠  Threads: ⁠⁠www.threads.net/@lifeincapslock⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

This is not an episode about avoiding burnout, because sometimes you can't. And Sam thinks Big Corporate is always pushing "avoid burnout" propaganda to prevent us from actually taking the breaks we need to heal. And also...she's burnt out. Lol. So today, we're skipping all the toxic positivity and getting real, raw, and honest about burnout—plus, how to recover from it—including how to plan, prepare for, structure, and return from an ACTUAL break/vacation. This one's good. Listen to this episode if you've hit the wall. Key moments: 00:00:37 Chatty life updates 00:00:52 I’m running my first 5k??? 00:04:39 A CAPS LOCK workout IRL in NYC!!! 00:06:20 Follow me on Goodreads if you like books 00:07:23 Kitchen update!!! So close to the finish line 00:07:51 Sam is coming to YouTube lols 00:10:30 Burnout and what to do when you have it 00:10:39 How Sam realized she was burnt out (do you have these symptoms??) + ranting lol 00:32:10 Lowering the bar and prioritizing 00:36:30 Reducing the input 00:39:52 Are you dehydrated be honest 00:42:02 Sleeping and burnout 00:44:38 Grounding practice 00:46:26 Daily brain dump!!! Huge proponent of this 00:48:51 You actually do need to take a break lol but I promise this part is helpful 00:49:02 How to plan and prepare for the break 00:58:40 Structuring the actual break 01:02:20 Returning from the break without undoing all the healing you just did Lots of links today so organizing them here: 2 free weeks of Runna. Follow Sam on Goodreads. 10% off Omnilux red light mask. Buy the Productivity Planner. Visit ⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠. Join ⁠⁠WHOOP⁠⁠. Follow along: Instagram: ⁠⁠www.instagram.com/lifeincapslock⁠⁠  TikTok: ⁠⁠www.tiktok.com/@lifeincapslock⁠⁠  YouTube: ⁠⁠www.youtube.com/@lifeincapslock⁠⁠  Threads: ⁠⁠www.threads.net/@lifeincapslock⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam's ADHD goes absolutely unchecked as she explores the experience of comparing yourself to other people. We all do it. We compare ourselves to our friends and family, colleagues at work, strangers on the internet...it's hard not to, what with the social media of it all. And everyone repeats that tired old phrase (sorry Teddy Roze), "Comparison is the thief of joy." No, like...we get it. But how do we stop? That's what today is about. Listen to this episode if you're into the chatty/rambly episodes more than the research-heavy ones, if you're in the midst of a comparison spiral like Sam is, or if you want to learn a cool visualization exercise for bringing your manifestation to life. Key moments: 00:35 Chatty/random life updates 04:15 Energy drinks that I *THINK* use natural caffeine 06:54 Why we’re not talking about cold plunge today lol 10:21 FINALLY the actual topic at hand lol 14:46 The highlight reel of it all 16:43 You have to take it allllll (I love this part) 19:59 Seeking validation and connection online 20:43 Selective comparison 22:32 Playing a losing game 23:37 Outsourcing your identity 27:16 It’s possible (and okay) to be happy for someone else and sad for yourself 28:25 How to stop comparing yourself to other people 28:41 Gratitude and your accomplishments (eye roll) 29:20 Writing a letter to yourself…with a twist 31:58 Comparing yourself to (drum roll)…yourself 34:27 Repeated thoughts and triggers 36:13 Using comparison as a tool to identify your values 37:36 Seeking out (instead of avoiding) your triggers 38:44 Get off social media!!! 40:06 Scarcity mindset vs. abundance mindset 41:09 A twist on self-comparison that a lot of us do…be honest 43:05 A good visualization practice Visit ⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠. Join ⁠WHOOP⁠. Follow along: Instagram: ⁠www.instagram.com/lifeincapslock⁠  TikTok: ⁠www.tiktok.com/@lifeincapslock⁠  YouTube: ⁠www.youtube.com/@lifeincapslock⁠  Threads: ⁠www.threads.net/@lifeincapslock⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam unpacks the advice every Healthtokker and their mother is shoving down your throat: Sauna, sauna, sauna. Not only does she uncover the truth on some big wellness myths (lactic acid, detoxification, and weight loss among them), but she also shares research-backed methodology for using the sauna as effectively as possible to unlock the best version of your mind and body. Listen to this episode if you don't sauna, if you're skeptical of your friendly neighborhood Healthtokker, or if you sauna without a goal/program (because random bits of heat here and there are not having the effect you think they are!). Key moments: 04:24 Why recovery is essential (not optional) 05:24 The cycle of muscle tear and repair 05:58 Glycogen!!! We need to understand this 06:09 Why you should not be afraid of carbs 07:28 How our bodies process glucose 08:28 Risk of injury 08:37 How recovery impacts your sleep cycle 09:19 Maintaining hormonal health and balance 10:05 Inflammation from overtraining 10:37 Lactic acid (and busting a major fitness myth!!!) 13:48 A 30-second history of sauna 16:06 Benefits of sauna 16:42 The science behind sauna and stress reduction 17:08 Vasodilation (important for many other points in this episode) 18:35 Sauna and cortisol…conflicting evidence 20:00 Super interesting fact on how sauna can help you sleep 22:27 How saunas reduce muscle stiffness and soreness 23:36 Saunas and heart/cardiovascular health 23:47 How the sauna might improve your blood pressure 25:34 Can sauna lower your cholesterol? 26:35 Cardiovascular respiratory fitness 27:30 Frequency and duration of sauna use for heart health 29:54 Respiratory (read: lungs and breathing) health 30:38 Sauna and inflammation 32:06 CLAIMED/alleged benefits of using sauna (can’t fully confirm with research yet) 32:32 Sauna and psoriasis, other skin conditions 33:19 Can a sauna improve your immune function? 34:06 Sauna’s impact on Alzheimer’s and dementia 36:26 Does sauna help with weight loss? (Mythbusterrr) 38:35 The biggest sauna myth!!! 38:48 Do saunas actually help you detox? 40:36 How to use the sauna properly 42:29 How saunas impact fertility Visit ⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with athlete, creator, podcaster, and activist Taylor Rae Roman, who recently went viral on TikTok for her series "What No One Tells You About Pregnancy." They discuss preconception health, TTC (trying to conceive), pregnancy, unmedicated birth, postpartum, and more, all while it's still fresh. Like...8 weeks fresh. Listen to this episode if you want children someday, if you're TTC/pregnant and have no idea where to begin, or if you're interested in a positive birth story mixed in with lots of laughs (and even some happy tears). Key moments: 00:00:47 Guest intro 00:02:49 How this episode came about 00:08:14 How Taylor knew she wanted a child 00:10:50 The only thing people hate more than a woman who doesn’t want kids is a woman who only wants one 00:14:31 Where does one even start with researching pregnancy topics? 00:16:15 Preconception health and TTC (trying to conceive) 00:21:55 Preconception health for men 00:28:34 What is the first thing you do when you find out you’re pregnant??? 00:33:58 What inspired “what no one tells you about pregnancy?” 00:38:26 What no one tells you about pregnancy (we cried during this lol) 00:41:33 Labor interventions to be aware of (and informed consent) 00:44:09 After-birth contractions 00:45:59 Unmedicated birth 00:47:31 The cascade of interventions (during labor and delivery) 00:48:27 Making a birth plan ahead of labor and delivery 00:51:33 What it’s actually like to give birth 00:57:34 Navigating your body changing throughout pregnancy and postpartum 01:00:45 Rapid fire Q+A 01:00:59 Best investment during pregnancy 01:01:20 Worst investment during pregnancy 01:02:20 Biggest pregnancy craving 01:02:41 Biggest food turnoff 01:02:59 Most unhinged thing someone said to you while pregnant 01:04:26 Best way to support your pregnant friend 01:05:07 What is something people do that makes your life harder 01:06:44 Best (and worst) pregnancy advice you got 01:07:40 The best thing your partner did for you during pregnancy/labor/delivery/postpartum Visit ⁠⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Learn more about your ad choices. Visit megaphone.fm/adchoices

Today's episode is a follow-up to Sam's original sober curious episode, where she talks about why and how she stopped drinking alcohol (definitely listen to that one first—it's episode #4 for anyone who wants to go back and listen!). In this episode, Sam takes the most frequently asked audience questions, and answers them in a long, rambly fashion. On brand. Listen to this episode if you want to hear about how Sam's sober journey is going one year in, or if you're interested in taking some time off from alcohol and want to know more about the experience before making the call. Key moments: 00:00:37 Recap of my sober curious journey and how we got here 00:05:37 Do your friends and/or family ever pressure you to drink with them? 00:11:04 How do you overcome the pressure to drink when you’re out with friends? 00:12:54 How do you navigate splitting the bill when you’re the only one not drinking? 00:15:43 How do you fight the FOMO? 00:19:29 Do you smoke weed or do any other recreational drugs? 00:21:14 How did your routine change when you stopped drinking? 00:23:48 Do you really feel better health-wise without alcohol, or do people just say that? 00:28:45 Did you just quit cold turkey? 00:30:09 Tips for dating sober? 00:37:39 Do you ever miss drinking? 00:39:19 Thoughts on mocktails? 00:40:12 Do you think quitting alcohol has made your skin better? 00:40:37 Has quitting alcohol impacted your weight? 00:42:25 Do you have any new vices since quitting alcohol? 00:46:11 Has cutting out alcohol helped your anxiety? 00:49:03 How do you handle judgment about your decision not to drink? 00:51:16 How to overcome social anxiety without alcohol 00:55:49 How to navigate being sober curious when my partner still drinks? 00:58:46 My friends stopped inviting me out…how to deal? 01:01:22 Do people expect you to act like your old drunk self? Visit ⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with double board-certified plastic surgeon Dr. Michael Bassiri-Tehrani (better known online as Dr. MBT) for a deep dive on Botox and filler. What are they made of? What are the immediate health risks? Long-term implications? Listen to this episode if you're a health-conscious girly who still wants to get a little touch of tox here and there—or if you're undecided about whether to start your journey. Key moments: 00:00:34 Guest introduction 00:03:30 What is Botox made of? 00:03:53 What is a toxin? Are toxins inherently bad? 00:05:24 Back to Botox ingredients 00:06:39 Medical applications of Botox 00:09:00 The risk of botulism? 00:11:12 Does Botox become less effective over time? (Do we build a tolerance?) 00:14:24 A great explanation for how Botox actually smooths wrinkles 00:15:23 Preventative Botox 00:19:05 The importance of choosing a good practitioner 00:21:26 How far apart you should space out Botox injections 00:24:13 Is it bad to weaken our facial muscles with Botox over time? 00:24:33 Eyebrow heaviness/droopiness 00:27:06 How to do a “brow lift” with Botox 00:28:16 Red flags and green flags when looking for an injector 00:33:02 Filler!!! 00:34:25 What is filler made of? 00:38:18 How filler can damage your lymphatic system 00:40:26 How filler can damage your blood vessels 00:42:49 Are there any other ingredients in filler? 00:43:30 Can you add filler on top of filler if you want more, or do you have to wait til what you already have is fully dissolved first? 00:48:02 Filler migration…and does filler truly never go away? 00:52:44 Dissolving filler 00:57:03 Rapid fire audience questions!!! 00:57:10 Lip flip vs. lip filler 00:57:48 Facial threads 00:59:02 Why shouldn’t you get Botox or filler while pregnant? 00:59:32 How do Botox and filler affect people with autoimmune conditions? 01:00:17 What would Dr. Bassiri NEVER do? Visit ⁠⁠⁠⁠⁠⁠Zocdoc.com/CAPSLOCK⁠⁠⁠⁠⁠⁠. Visit ⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam turns 28 (!!!) and reflects on some life lessons she's learned over the years that she really would have loved to hear from a big sister growing up. She hits on everything from friendships to career to family to love to health to money and beyond, and some are silly, but others are serious. Like, read a book. Stop comparing yourself. Dump him. You get the point. Listen to this episode if you could use a big sister right about now. Key moments: 00:00 Lots of rambly/chatty intro today lol 08:07 28 lessons I’ve learned by age 28 09:07 Lesson #1 11:04 Lesson #2 13:26 Lesson #3 15:06 Lesson #4 16:57 Lesson #5 18:52 Lesson #6 23:09 Lesson #7 24:49 Lesson #8 25:58 Lesson #9 28:14 Lesson #10 29:30 Lesson #11 31:24 Lesson #12 34:17 Lesson #13 36:45 Lesson #14 36:14 Lesson #15 37:46 Lesson #16 38:32 Lesson #17 39:46 Lesson #18 40:57 Lesson #19 42:03 Lesson #20 42:26 Lesson #21 43:51 Lesson #22 46:05 Lesson #23 48:07 Lesson #24 50:27 Lesson #25 51:54 Lesson #26 53:17 Lesson #27 55:04 Lesson #28 Visit ⁠⁠⁠⁠⁠Zocdoc.com/CAPSLOCK⁠⁠⁠⁠⁠. Visit ⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam meets with Dr. Jessica Shepherd, an OBGYN who has made it her life's work to support women's health and hormones as they age. She explains the importance of your pelvic floor (not just during pregnancy), how muscle mass improves your longevity, what we need to know before getting pregnant, and how to navigate postpartum and menopause. Her mantra is "don't just add years to your life—add life to your years." And today, she's teaching us how. Listen to this episode if you are interested in taking care of your hormones, if you're trying to conceive, if you're struggling postpartum, if you're experiencing menopause, or if you want to be informed BEFORE you hit these stages of life! Key moments: 00:00:35 Guest intro 00:04:48 The gender gap in health information 00:08:21 The best resources for women to seek out health information 00:12:26 What your pelvic floor IS and DOES (hint: it’s not just important for pregnancy) 00:16:25 How to actually strengthen your pelvic floor (more than just kegels) 00:18:18 How does increasing muscle mass make you live longer? 00:21:08 Does it get harder to build muscle mass as you age? 00:23:08 How your lifestyle impacts your hormones 00:25:41 Is cycle syncing real? Does it actually make an impact? 00:28:56 What should we be doing to support our hormones in every stage of life? 00:32:40 How to offset the decline in your hormones as you age 00:34:38 What we should be doing NOW if we want to have children LATER 00:40:42 What people DON’T know about trying to conceive 00:42:49 How your male partner’s health affects pregnancy success 00:46:48 How to support your body and your hormones during pregnancy 00:49:07 What does postpartum actually look like? 00:53:53 A mantra for moms struggling postpartum 00:55:30 What is perimenopause and what does it do to your hormones? 00:57:52 Menopause: what it is and how to survive it 01:01:03 The biggest misconceptions about these transitional phases in a woman’s life 01:02:10 What we’re getting wrong about women’s health Visit ⁠⁠⁠⁠Zocdoc.com/CAPSLOCK⁠⁠⁠⁠. Visit ⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam details a viral video urging people to stop wearing stretchy workout leggings. Between that and HealthTok, there's been a lot of noise lately about the dangers of synthetic materials in our clothes—polyester, nylon, spandex, elastane, and the like. Allegedly, they're endocrine disruptors, and may even contain carcinogens and other harmful chemicals. But is it a concern that actually moves the needle, or just a buzzy conversation designed to sell detoxes and create engagement on social media? As usual, Sam gets to the bottom of it. Listen to this episode if you're in the loop on HealthTok and always worried about a new endocrine disruptor, if you own lots of cute workout sets that are suspiciously stretchy and sweat-wicking, or if you're pursuing lifestyle changes in an effort to conceive. Key moments: 01:20 The viral video that sparked the idea for this episode 02:43 The terrifying results of a famous fertility study 04:30 What about male fertility? 07:46 Were the results reversible for both the male and female dogs? 07:53 The mechanism by which each gender’s fertility was affected 08:19 Are synthetic fabrics worse for you when they get hot? (i.e. during workout or sauna) 10:00 The questions we’re answering today 10:52 Do synthetic fabrics impact our fertility? 11:18 Effect of polyester on human male fertility (BAD) 13:06 Did the human men ever recover their fertility? 14:03 How much of our clothing consists of synthetic materials? 15:05 Other bad things that can be found in our athleticwear, and how they affect us 16:53 The terrifying truth about fast fashion brands 18:28 How endocrine disruptors in YOUR life can impact your FUTURE CHILDREN 19:40 Your positive/easy fertility story does not invalidate other people’s struggles 21:12 US fertility rates and their correlation to the use of plastic in clothing production 23:52 Data points about the modern impact of microplastics and chemicals on human fertility 26:21 Is the adverse impact of synthetic fabrics worse when they get hot? (i.e. during workout or sauna) 28:15 Do we need to stop wearing our workout clothes? Visit ⁠⁠⁠Zocdoc.com/CAPSLOCK⁠⁠⁠. Visit ⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam delivers a lecture on the history of the "ideal" (read: socially rewarded) female body type. From the first recorded visual representation of the female form, through Ancient Rome and Greece, the Victorian Era, flappers, the Kardashians, and beyond, she explores the way western beauty standards have changed to reflect societal values at any given moment in time, and the implications and dangers of inflicting those beauty standards upon women. As the history becomes more recent, she reviews the current climate of social media, celebrities and influencers, GLP-1s like Ozempic, photo-editing apps, and more. Listen to this episode if you're just a girl in the world. Key moments: 03:41 History of the idealized female body type 04:38 The first historical record of the female form 07:41 Sylvester Graham and early diet culture in America 09:29 William Banting and William Harvey’s weight loss diet 11:54 Victorian Era England and its impact on preferred female body types 12:06 The real reason women wore corsets in Victorian Era England 13:01 Gibson Girls and the women’s rights movement (so interesting) 14:49 Flappers!!! 16:05 Old Hollywood, Marilyn Monroe, and Playboy 16:43 People become increasingly athletic, and Twiggy is the “it girl” 18:21 The supermodels of the 80s 18:49 Heroin chic in the 90s 19:06 The introduction of ultraprocessed foods in America and the growing divide between thinness and obesity  20:42 “Slim thick,” as popularized by the Kardashians 21:45 Did you know the BBL is one of the most dangerous procedures you can get? 21:57 Social media and photo-editing apps become ubiquitous 22:23 The body positivity movement and the villainization of skinniness 23:16 Currently—people are pretending to be body positive but secretly doing weight loss drugs 24:21 Sam rants lol 25:11 Sam’s point #1: The preferred female form at any given time is a reflection of society’s current values 27:52 Sam’s point #2: Men are often in control of the narrative surrounding women’s bodies 29:31 Sam’s point #3: The body image conversation has always been white and Euro-centric 31:06 Sam’s point #4: Celebrities and influencers are the authority on what’s “in”—and they have unattainable resources and lifestyles 31:50 They’re also LYING TO US LOL 33:21 Villainizing skinny is not inclusive/body positive behavior 34:03 Sam’s point #5: We need to stop speculating on other people’s bodies at all 35:39 Sam’s point #6: SkinnyTok needs to go lol 37:00 The burden of critical thinking 37:24 Sam’s point #7: The overlap between the wellness industry and the trend of being skinny 38:36 Sam’s point #8: Body types should never be “in” or “trending” Visit ⁠⁠Zocdoc.com/CAPSLOCK⁠⁠. Visit ⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam sits down with Vanessa Rissetto, a registered dietitian, Scorpio, and founder of Culina Health. They talk about the brokenness of American healthcare and how Culina is creating an inclusive nutrition economy before deep diving on all the buzzy topics we can't seem to escape in 2025. What are ultraprocessed foods doing to our bodies? Are seed oils really that bad? Are GLP-1s like Ozempic safe for aesthetic weight loss purposes? Listen to this episode if you've ever asked yourself any of those questions, if you're struggling with food noise in the wellness space, or if you want to hear realness from someone who's highly trained and certified to advise you...instead of a healthtokker. Key moments: 00:00:35 Guest intro 00:03:17 The couple that changed Vanessa’s career 00:06:11 The trend of protein-heavy diets and omitting certain food groups 00:08:53 Why registered dietitians are not historically accessible (+ some shade lol) 00:13:10 Sam’s functional health and supplements journey 00:14:43 How Culina makes registered dietitians accessible by leveraging insurance 00:16:56 How the nutrition and dietitian industries are not inclusive 00:19:20 Vanessa’s input on buzzy/trendy health and nutrition topics 00:20:32 Ultraprocessed foods 00:22:05 What ultraprocessed foods do to our bodies 00:23:49 How to easily identify which foods are ultraprocessed 00:26:05 Some foods that you wouldn’t expect to be ultraprocessed…but are 00:28:20 Food dyes 00:29:45 Getting in the weeds on small health things and losing sight of the big picture 00:31:41 SEED OILS!!! In CAPS LOCK bc I know you wanna know lol 00:31:59 Do seed oils cause inflammation? 00:32:38 The serving size conversation that we ALL need to hear 00:37:26 What are the worst foods??? Sugary cereals, processed meats, etc. PLUS a grocery shopping life hack 00:41:10 What kinds of foods should we actively seek out and add to our diets? 00:43:36 Why does it feel like even the healthy foods are unhealthy these days? 00:44:44 What words do you look for on food packaging? 00:48:58 Vanessa’s breast cancer story 00:50:22 Everything is a carcinogen SOS 00:52:21 How Vanessa changed her habits after beating cancer 00:55:21 Biggest nutrition myths 00:58:20 GLP-1s: What they are and how they work 01:01:51 Short-term effects of GLP-1s 01:02:41 Long-term effects of GLP-1s 01:05:00 Everyone is body positive until it comes to themselves: transparency and responsibility 01:09:45 Health tests (GI MAP, DUTCH Test, etc.) are kinda BS 🤐 01:16:55 The future of nutrition trends and the global health conversation Visit ⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠. Visit ⁠⁠⁠⁠Zocdoc.com/CAPSLOCK⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠  TikTok: ⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠  YouTube: ⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠  Threads: ⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam meets with Jennifer Salzman, an expert on ADHD and the relationship between ADHD and alcohol. They talk about the emotional side of ADHD (particularly how it affects your relationships and your feelings), why alcohol is especially bad for the ADHD brain, how she quit drinking for good, and how she has overcome rejection sensitivity, cognitive hyperactivity, and self-loathing. Listen to this episode if you have ADHD, and you're not necessarily sure if you count as an alcoholic, but you sometimes question your drinking habits. (Hi, Sam here. That's the bucket I fall into, and Jennifer validated a lot of my feelings in this convo, which made me feel really seen and empowered. Highly recommend.) Key moments: 02:27 ADHD in men vs. women 03:18 What it’s like to have ADHD before receiving an official diagnosis 04:39 Do you ever feel like everybody hates you? 05:05 Rejection sensitive dysphoria 06:20 Reading too much into things 06:39 Gen Z self-diagnosing and having access to new language 09:00 How ADHD makes it hard to maintain healthy relationships 10:33 ADHDers are particularly vulnerable to love-bombing (also: moving fast in friendships) 11:50 Having high expectations of people without communicating them 14:43 Resolving the unhealthy patterns 16:06 Practicing mindfulness when we’re so used to living our lives on autopilot 17:35 Common but overlooked symptoms of ADHD (i.e. the emotional piece of it) 18:30 What’s missing from ADHD treatment plans 19:38 Medication as treatment for ADHD 20:11 Drinking while using ADHD medication 21:18 Sam’s first time trying Adderall 24:01 ADHD coping mechanisms (outside of medication) 27:08 Feeling your uncomfortable feelings instead of resisting or repressing them 28:40 Click here if you don’t necessarily identify as an alcoholic, but you sometimes question your drinking habits 31:53 Sam’s current relationship to alcohol 34:18 How the shame and stigma around alcoholism prevented Jennifer from seeking help 35:59 How we worry about the wrong things (aging, fitting in, etc.) 37:50 What alcohol does to people with ADHD 40:07 What it feels like to be unexpectedly diagnosed with ADHD 43:18 Why alcohol is particularly bad for the ADHD brain 45:20 How Jennifer quit drinking (and how she helps other people quit drinking) 52:41 Microdosing for ADHD and Jennifer’s relationship to other substances 56:21 Self-acceptance as a tool for healing 57:55 Peace is not the same as complacency 59:02 Resources for coping with ADHD and substance use disorder Visit ⁠⁠Zocdoc.com/CAPSLOCK⁠⁠. Visit ⁠FunctionHealth.com/CAPSLOCK⁠. Follow along: Instagram: ⁠⁠www.instagram.com/lifeincapslock⁠⁠  TikTok: ⁠⁠www.tiktok.com/@lifeincapslock⁠⁠  YouTube: ⁠⁠www.youtube.com/@lifeincapslock⁠⁠  Threads: ⁠⁠www.threads.net/@lifeincapslock⁠⁠  Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam answers a question frequently asked by listeners: is weed bad for us? After giving a full-on history lecture about the origins, importation, regulation, criminalization, and legalization of marijuana in medicinal and recreational capacities, she explores published and peer-reviewed research on the potential risks and health benefits of cannabis and, more specifically, marijuana. Listen to this episode if you're a health freak who's curious about the impact of marijuana on your wellness journey, or if you sometimes wonder whether you're using weed just a littttttle bit too much. Key moments: 02:26 Sam’s first time smoking weed lols 07:05 Why we’re doing an episode on weed 09:12 What is marijuana? What’s it made of? 09:29 THC (also known as Delta 9) 10:08 CBD and hemp 11:02 The difference between cannabis and marijuana 11:38 The history of marijuana in medical and recreational applications 12:13 The first recorded use of cannabis 14:55 How cannabis came to the west (as medicine and an intoxicant) 15:41 Early criminalization and regulation of weed in America 17:08 The back and forth between legalization and criminalization between the 1940s and 1960s 18:40 Minimum mandatory sentences are introduced for drug-related offenses, including marijuana 18:59 Counterculture pro-marijuana movements and the Controlled Substances Act 19:38 How weed is classified in the Controlled Substances Act…has legit not changed since the 1970s??? 20:59 Decriminalization in medical and recreational applications 22:26 Joe Biden’s effort to reclassify weed 22:59 The debate on marijuana 23:54 How many US adults smoke weed 24:33 Factors that influence how marijuana affects you 25:06 Important for weed users: Major increase in THC potency over the past few years 25:45 The same weed can affect you differently every time 26:07 How long it takes THC to hit (smoking vs. gummies) 26:53 How THC actually affects your brain 27:17 Anandamide, addiction, and behavior reinforcement 27:56 Short-term effects of marijuana 29:58 Long-term effects of marijuana 32:06 Marijuana use during pregnancy 32:25 The “smoking” part of smoking weed lol 33:20 Emerging research about short and long-term effects of marijuana use (good and bad - a lot more good here) 35:03 Is weed addictive? (Bad news lols) 35:19 Surprising rates of cannabis use disorder among adult users (and comparison to alcohol) 36:17 A quick self-test to determine whether you have cannabis use disorder (please still consult a doctor though bc I am not one) 37:56 Marijuana withdrawal 38:25 Can you overdose on weed? 40:05 My personal position on marijuana, after doing all the research 40:33 To legalize or criminalize? 42:33 Benefits (proven and potential) of CBD Visit ⁠Zocdoc.com/CAPSLOCK⁠. Visit ⁠FunctionHealth.com/CAPSLOCK⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices