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! 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