CAPS LOCK

72. SPECIAL EPISODE: Sam Feher on The Dan Buettner Podcast

Sun, 19 Apr 2026 16:52:00 -0000

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

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71. What Your Hormones Are Trying to Tell You: Biomarkers, Hormone Therapy, and Peptides With Katy Whalen

Sun, 12 Apr 2026 11:45:00 -0000

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

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70. Mila Magnani: PCOS Journey and Balancing Your Hormones With Supplements

Sun, 05 Apr 2026 11:45:00 -0000

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

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69. How to Build a Fulfilling Career and NOT Get Replaced by AI: Hannah Zhang

Sun, 29 Mar 2026 11:45:00 -0000

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

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68. Surprising Acne Triggers, Pore-Clogging Ingredients, and How to Get off Birth Control Without Effing up Your Skin

Sun, 22 Mar 2026 11:45:00 -0000

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

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Use code CAPSLOCK for 15% off at CLEARSTEM: https://clearstem.com/

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67. Traditional Chinese Medicine, Feng Shui, and Hot Water: Sara Jane Ho

Sun, 15 Mar 2026 11:45:00 -0000

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

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66. How Your Diet Affects Your Mental Health

Sun, 08 Mar 2026 11:45:00 -0000

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)

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65. Q+A: Get Snatched in 4 Weeks, Hacks for Counting Macros, Bulking Updates, and the Future of CAPS LOCK

Sun, 01 Mar 2026 12:45:00 -0000

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???

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64. 8 Simple and Effective Ways to Increase Your Attention Span

Sun, 22 Feb 2026 12:45:00 -0000

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

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63. Does Autophagy Actually Prevent Cancer and Slow Aging?

Sun, 15 Feb 2026 12:45:00 -0000

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

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62. Bad Posture Is Bad for Your Heart and More...Here's How to Fix It

Sun, 08 Feb 2026 12:45:00 -0000

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!)

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60. How Your Mouth, Gums, and Teeth Inform Inflammation, Disease, and Lifespan: Dr. Jonathan B. Levine

Sun, 25 Jan 2026 12:45:00 -0000

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)

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59. We All Have Core Wounds From Childhood—How to Identify (and Heal From) Them: Vienna Pharaon, MindfulMFT

Sun, 18 Jan 2026 12:45:00 -0000

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

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58. How to Stop Overthinking Everything

Sun, 11 Jan 2026 12:45:00 -0000

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

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57. Greatest Hits of 2025: Moments That Altered My Brain Chemistry

Sun, 04 Jan 2026 12:45:00 -0000

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)

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56. Neuroscience Behind the Law of Attraction (and How to Use It)

Sun, 28 Dec 2025 12:45:00 -0000

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

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55. Is Radiation From Smartphones, Wireless Headphones, and Microwaves Actually Dangerous?

Sun, 21 Dec 2025 12:45:00 -0000

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

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54. Healthy Tips for Navigating the Holidays: How to Avoid Crashes, Binge-Eating, and Food Guilt

Sun, 14 Dec 2025 12:45:00 -0000

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)

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53. How to Make a Good First Impression

Sun, 07 Dec 2025 12:45:00 -0000

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

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52. Ask a Man: Dating Rules, Falling in Love, and Finding “The One”

Sun, 30 Nov 2025 12:45:00 -0000

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

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51. How to Count and Track Your Macros and Calorie Intake

Sun, 23 Nov 2025 12:45:00 -0000

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

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50. How to Glow Up Your Mind, Body, and Soul This Winter

Sun, 16 Nov 2025 12:45:00 -0000

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)

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49. Navigating Complicated Family Relationships Ahead of the Holidays

Sun, 09 Nov 2025 12:45:00 -0000

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”

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48. How to Find and Live Your Purpose With Suzy Welch

Sun, 02 Nov 2025 12:45:00 -0000

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

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47. Everything You Need to Know About Semaglutides, GLP-1s, and GIPs

Sun, 26 Oct 2025 11:45:00 -0000

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

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46. What to Do About Seasonal Affective Disorder

Sun, 19 Oct 2025 11:45:00 -0000

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

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45. How to Fall in Love With Yourself After a Breakup

Sun, 12 Oct 2025 11:45:00 -0000

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

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44. Do You Actually Need to Take Electrolytes?

Sun, 28 Sep 2025 11:45:00 -0000

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!!!

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43. Wait...Is Sunscreen Bad for You?

Sun, 21 Sep 2025 11:45:00 -0000

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

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42. How to Fit Science-Backed Protocol Into Your Daily Routines

Sun, 14 Sep 2025 11:45:00 -0000

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.

41. Sex Therapist Vanessa Marin: How to Boost Libido, Talk About Sex, and Actually Finish

Sun, 07 Sep 2025 11:45:00 -0000

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.

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40. How to Fix Your Damaged Skin Barrier

Sun, 31 Aug 2025 11:45:00 -0000

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.

39. Lindsey Metselaar of We Met at Acme: 45 Straight Minutes of Amazing Relationship Advice

Sun, 24 Aug 2025 11:45:00 -0000

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.

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38. Everything You Need to Know About Creatine

Sun, 17 Aug 2025 11:45:00 -0000

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.

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37. How to Make Healthy Eating Easy, Affordable, and NOT Boring: Nourished by Nic

Sun, 10 Aug 2025 11:45:00 -0000

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.

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36. What to Do When You're Officially Burnt Out

Sun, 03 Aug 2025 11:45:00 -0000

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:

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35. How to Stop Comparing Yourself to Other People

Sun, 27 Jul 2025 11:45:00 -0000

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.

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34. Why Is Everyone so Obsessed With Sauna?

Sun, 20 Jul 2025 11:45:00 -0000

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!

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33. What Nobody Tells You About Pregnancy

Sun, 13 Jul 2025 11:45:00 -0000

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.

Follow along:

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32. Sober Curious AMA

Sun, 06 Jul 2025 11:45:00 -0000

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?

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31. Dr. Michael Bassiri-Tehrani: The Truth About Botox and Filler

Sun, 29 Jun 2025 11:45:00 -0000

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?

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30. 28 Things I Wish I Knew Before the Age of 28

Sun, 22 Jun 2025 11:45:00 -0000

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

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29. Dr. Jessica Shepherd: Hormones, Fertility, Longevity, and Optimizing Your Health at Every Stage of Life

Sun, 15 Jun 2025 11:45:00 -0000

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

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28. Are Your Workout Clothes Affecting Your Fertility?

Sun, 08 Jun 2025 11:45:00 -0000

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?

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27. Skinny Is In: A History of The "Ideal" Female Body Type, Plus Commentary and Implications

Sun, 01 Jun 2025 11:45:00 -0000

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”

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26. Vanessa Rissetto: Seed Oils, Ultraprocessed Foods, Nutrition Myths, and More

Sun, 25 May 2025 11:45:00 -0000

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

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25. Jennifer Salzman: The Emotional Side of ADHD and How Alcohol Affects ADHD Adults

Sun, 18 May 2025 11:45:00 -0000

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

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24. Is Weed Good or Bad for You? The History and Health Implications of Using Marijuana

Sun, 11 May 2025 11:45:00 -0000

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

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23. Lindsey Metselaar of We Met at Acme: The State of Dating in 2025

Sun, 04 May 2025 11:45:00 -0000

In this episode, Sam sits down with Lindsey Metselaar, host of the popular dating and relationships podcast We Met at Acme. They talk alllll about the state of dating in 2025, from Lindsey's dating "rules," to the impact of technology on dating, to dating while sober, love languages, attachment styles, situationships, and beyond.

Listen to this episode if you are single and dating in 2025, or if you're in a relationship and want to set yourself up for success.

Key moments:
00:01:33 The story of how Sam got her raspy/low voice lol (this went viral on TikTok)

00:03:21 How Sam and Lindsey met

00:05:16 How Lindsey became a dating expert

00:07:48 Lindsey’s rules of dating (don’t text “thank you” after a date!)

00:11:33 How many dates you should wait to sleep with them (according to Lindsey)

00:13:15 Why you should have no more than 2 drinks on a first date

00:13:29 How and why you should try sober dating

00:15:49 The difference between drinking while dating vs. dating sober (Sam and Lindsey’s personal experiences)

00:19:52 Lindsey’s advice for dating sober

00:21:19 Dating and tech (apps, AI, porn, and more)

00:22:01 This Forbes survey showed 98% of people met dates online

00:22:41 How we can build our online profiles and social identities to optimize for dating success

00:24:16 How tech has influenced the dating landscape

00:25:51 Do dating apps actually work?

00:26:42 Hinge origin story (sorta lol)

00:27:29 Is dating tech making people bad at dating/socializing/flirting IRL?

00:28:12 Is technology affecting people’s interest in commitment?

00:30:44 Are you using AI to flirt by text? Click here

00:33:00 The quote that made Lindsey famous

00:33:22 Porn, OnlyFans, Instagram models, and more

00:35:54 The bottom line on tech and dating

00:37:56 The narrative around men online (i.e. man vs. bear)

00:40:09 Incels, incel forums, and Adolescence (spoilers!)

00:45:15 A shift in dating trends between 2024 and 2025

00:47:41 Therapy speak (gaslighting, narcissism, etc.)

00:48:01 Love languages

00:52:01 Attachment styles (anxious attachment and avoidant attachment)

00:54:08 Situationships and how to avoid them/get out of them

00:57:09 Setting yourself up to find The One

00:59:18 Girlfriend and wife (or partner) privileges

01:01:59 How to know if they’re The One

01:04:21 Setting your relationship up for a healthy marriage

01:05:55 What Lindsey wishes she knew when she was 25 and dating

Thanks for listening! New episodes are released every Sunday at 8 AM EST, 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!

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22. How to Stop Being a Control Freak

Sun, 27 Apr 2025 11:45:00 -0000

In this episode, Sam...admits she has a problem lol. She explores the root causes of her need for control (which borders on unhealthy)—why we crave it, why it's hard to let go, why we have to, and how to release it. Lots of storytimes in this episode, so if you want to hear about the Cosmo days—this one's for you.

Listen to this episode if you have trouble letting go, if you're the reservations friend who freaks out when someone suggests a walk-in, or if you become insufferable the second you stray from your timestamped itinerary on a vacation.

Key moments:

00:37 Sam’s control freak revelation

05:50 Signs you might be a control freak (and it might be affecting your life)

06:22 Are you a micromanager? Plus a Cosmo storytime lol

09:18 If you have difficulty delegating…

10:14 People who always need to be right (and give unsolicited advice)

10:59 Spoiler alert: if you’re a control freak, you probably aren’t a good team player

11:35 Click here if you’re a “fixer” in relationships

12:06 If minor speed bumps send you into a tailspin (or make you insufferable to be around)…

12:46 Unrealistic expectations of commitment to plans

14:15 Validation and approval from other people

14:54 Do you hate change and rely heavily on routines?

15:14 If you feel excessive guilt or responsibility when things don’t go affording to plan…even if it’s outside of your control

16:59 What you can vs. what you can’t control

17:43 What will happen if you don’t release control

18:20 Unearthing the root cause of your need for control

19:13 Early childhood experiences that might lead to an obsession with control in adulthood

21:26 Identifying your triggers

23:37 Identifying and challenging your limiting beliefs

26:14 A quote that altered my brain chemistry

27:54 My therapist absolutely ate with this one

29:39 How to build your mindset (an ongoing practice)

31:52 You can do hard things

32:52 Learning to trust other people

36:12 Refocusing on your priorities

38:42 Sam’s favorite strategies for creating space when her inner control freak gets triggered

41:45 Upcoming episode topics

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21. Gut Health 101: Your Microbiome and Improving Gut Health at Home

Sun, 20 Apr 2025 11:45:00 -0000

In this episode, Sam shares a timely motivational story before diving into the foundations of gut health (What body parts and systems does your "gut" actually encompass? What is your microbiome? How do you know if yours is healthy and balanced? How can you take care of it at home?) in an attempt to pull back the curtain on a topic that's widely discussed across the internet. Since it's the first installment of a multi-episode series on gut health, it's a solo deep dive—but Sam will bring guests on to discuss the various aspects and rabbit holes of gut health down the line, so drop your questions in the comments!

Listen to this episode if you hear a lot about your gut and microbiome on TikTok, and want to understand it from a basic biological standpoint before falling for some random supplement an influencer is hawking lol.

Key moments:

00:34 Morning motivation (Rory McIlroy and the Masters)

06:51 A message to returning listeners of CAPS LOCK

08:00 Why we are talking about gut health in the first place

10:35 What actually is your gut (gastrointestinal tract), and how does it work?

12:17 The biliary tract (a part of the digestion process that’s talked about way less)

12:37 Which body parts comprise your biliary tract?

13:23 How the biliary tract works

14:54 Other systems in your body that help with digestion

15:12 The gut microbiome

15:54 What makes up the gut microbiome? (Plus a good fun fact about it)

16:27 How your gut microbiome develops

16:59 How new microorganisms are added to your microbiome over time

17:31 What your gut microbiome actually does

18:00 How your gut microbiome affects your digestive system

19:32 How your gut microbiome affects your immune system

20:35 How your gut microbiome affects your heart health

21:07 How your gut microbiome affects your nervous system

21:15 The gut brain axis

22:13 The emotional side of your gut brain axis

22:37 Crazy fact about how your gut controls your emotions

22:49 The correlation between IBS and mood disorders

23:36 How your gut microbiome affects your endocrine system

24:47 How do you know if your gut and microbiome are healthy?

24:53 Characteristics of a healthy gut

25:53 Symptoms of an unhealthy gut

26:33 Mini rant about healthtokkers and gut health

27:24 Sam’s recommendation if you are experiencing unhealthy gut symptoms

27:41 Different tests that evaluate your gut health

28:06 An important warning about gut testing

28:49 Here is where you might want to take notes so grab your notebooks/pens!!

29:00 15 ways to take care of your gut at home

29:05 Natural sources of probiotics

29:21 Two things to limit to improve your gut health

29:35 How chewing and eating speed affects your digestion

30:43 Natural sources of fiber and prebiotics (also: what is the difference between prebiotics and probiotics?)

31:08 Examples of anti-inflammatory foods

31:22 What alcohol does to your gut

31:44 How antibiotics affect your gut

32:01 How to offset the negative impact of antibiotics on your gut

32:48 Foods rich in polyphenols (and what they do for your gut)

33:01 Two controversial tips for improving your gut health

33:16 The impact of breastfeeding on gut health

33:27 Elimination diets—why they’re controversial and their intended effects

34:40 Please drop your gut health questions in the comments!!!

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20. Running Foundations: Speed, Endurance, Safety, Cross-training, and Nutrition

Sun, 13 Apr 2025 11:45:00 -0000

In this episode, Sam meets with Heather Milton and Jason Machowsky, the founders of Master My Run, a training program that provides athletes with the tools they need to unlock their best running performance by leveraging cross-training, nutrition, and individual and group coaching. They touch on all aspects of running, from preparation to form, injury prevention, fueling, recovery, and beyond.

Listen to this episode if you're an aspiring or new runner, aiming to start safely or improve your performance.

Key moments:

00:33 Introduction to guests

01:48 How this episode came about (Sam’s first run ever)

03:31 How they got into running (and how you can too)

06:35 Is running for everybody? Is there anyone who shouldn’t run?

07:44 Is runner’s high real, or is it a myth?

09:28 What kinds of metabolic testing should runners do, and why should they do it?

11:03 Can you improve your metabolic test results?

12:15 What to do BEFORE you start running to set yourself up for success

12:41 What, when, and how much runners should be eating

14:09 How runners should strength train/cross-train

15:49 The mistake a lot of runners make in the gym

17:42 How to determine how heavy you should be lifting

18:03 The best gym exercises for runners

19:02 Heather’s opinion on group fitness classes

20:27 What is plyometric exercise and how should we incorporate it into our workouts?

20:36 How long you should be resting and recovering in between HIIT workouts

22:39 What to wear/how to dress appropriately for your run

24:13 How to pick the right running shoes/sneakers

27:24 Heather and Jason’s favorite running tech (apps, wearables, etc.)

29:35 How to properly warm up for a run

31:20 What is proper running form? Things to keep in mind

33:04 Nutrition and running

33:21 Should we be carb-loading? How and when should we eat our carbs? (And how much??)

34:55 What to eat and drink before a run, and how far in advance you should fuel

37:32 The best things to eat and drink after a run

38:56 A formula for how to properly hydrate before and during a run

41:36 Running with injuries and injury prevention (from both training and nutrition POVs)

45:36 How to build up to faster speeds and longer endurance in your runs

46:48 Rapid fire round!!! Best part of the episode IMO

46:57 Heather and Jason’s marathon non-negotiables

47:10 The biggest mistake people make when they first start running

47:25 The biggest waste of money in the running world

47:49 The best investment for runners

48:08 Current favorite song to listen to while running

48:34 Favorite race they’ve ever run

49:05 Heather and Jason’s running PRs

50:32 Their next running goals

50:57 The best running advice they’ve ever gotten

51:05 The worst running advice they’ve ever gotten

51:19 Their favorite post-race meals/foods

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19. How to Overcome Imposter Syndrome

Sun, 06 Apr 2025 11:45:00 -0000

In this episode, Sam recalls the first time she felt imposter syndrome at work, which leads her into a deep dive. Why do we feel imposter syndrome? Can you feel imposter syndrome in your personal and romantic relationships? How can we overcome it? What could life look like if we don't—or if we do—overcome it? Then, she outlines actionable strategies for conquering it and taking back control of your life.

Listen to this episode if you've ever felt imposter syndrome, and share it with anyone who you think is selling themselves short.

Key moments:

01:52 What is imposter syndrome?

04:02 Why the first imposter syndrome research only studied women

04:37 A popular quote/statistic that really resonates

05:34 The first time Sam ever felt imposter syndrome

06:29 How Sam’s influencer career started

07:43 The most valuable thing Sam learned in the early days of becoming an influencer

09:38 How Sam started working for herself

11:48 Women feel imposter syndrome more than men

12:01 The social, cultural, and psychological factors that influence who experiences imposter syndrome

12:13 The types of people who are most likely to feel imposter syndrome

13:05 Why we have imposter syndrome

13:35 Are the stakes actually that high? Or are you projecting?

14:18 Feeling like you don’t belong

14:24 I AM CRYYYYIIINNNGGGGG LMAOOO

15:36 Reframing your thoughts (I ate with this tbh)

15:54 Perfectionism and imposter syndrome

16:47 Returning to the failure vs. judgment spiral

17:53 Masking behaviors and how they fuel imposter syndrome

18:48 Subjective fields of work (this is for the creatives)

19:42 Comparison is the thief of joy (sorry for the cliché)

20:27 Achievement-based validation in childhood

21:46 Imposter syndrome in your personal and romantic relationships (also see: anxious attachment style)

23:01 Catastrophizing and the imposter phenomenon

26:35 The impact imposter syndrome can have on our lives if it goes unchecked

28:44 How to overcome imposter syndrome

29:09 How to reframe your thoughts (with examples)

29:33 Stop saying “I got lucky” when you accomplish or achieve something

30:20 How to make a wins log (Sam reads hers aloud lol)

32:45 Flip the script (best possible outcome exercise)

34:06 A counterintuitive exercise (worst possible outcome exercise?)

35:51 Something all women need to start doing IMMEDIATELY

38:40 A mind-blowing twist on “feel the fear and do it anyway"

39:42 Act like an imposter to overcome imposter syndrome?

41:37 Distinguish between facts vs. feelings

43:40 The bottom line

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18. Cycle Syncing: How to Feel Your Best During Menstruation, Follicular, Ovulation, and Luteal Phases

Sun, 30 Mar 2025 11:45:00 -0000

Sam starts this episode by talking about her experience with hormonal birth control, which has resulted in her fully feeling each phase of her cycle for the first time in her life. On a mission to manage her hormones and mitigate her PMS symptoms through dietary and lifestyle changes, she explores the best (doctor and dietician-approved) ways to eat, exercise, sleep, socialize, and take care of yourself during the four phases: menstrual, follicular, ovulation, and luteal.

Listen to this episode if you're considering going off of hormonal birth control for the first time in a long time, if you're interested in supporting your reproductive health in line with your body's natural rhythms, or if you think cycle-syncing is BS and want to hear about Sam's journey getting started.

Key moments:

00:36 Sam’s personal journey (prob TMI lol)

04:48 Major upcoming episode about going off birth control

07:32 The surprising thing Sam started experiencing in her cycle

07:49 How we arrived at this episode

08:35 The tiny change in Sam’s routine that changed everything

09:36 Results Sam saw in just 6 weeks of cycle syncing

12:25 Who should try cycle syncing?

13:11 A refresher on the menstrual cycle

15:17 The length of your menstrual cycle and the four different phases

15:59 Menstrual cycle vs. 24-hour cycle (both hormonal)

17:00 Different ways to track your cycle

17:55 This is a good time to start taking notes (plus a simple layout/format)

19:09 Phase 1 - menstruation

19:12 How to eat during menstruation

23:46 Sam’s take on cravings during your period

24:40 How to exercise during menstruation

26:09 Other tips and tricks for managing the menstrual phase (socializing, sleep, sex, etc.)

27:52 Phase 2 - follicular

28:48 How to eat during your follicular phase

30:15 How to exercise during follicular

31:19 Other tips and tricks for managing the follicular phase (mood, making plans with your friends, hormones, etc.)

32:08 Phase 3 - ovulation

33:10 Hormonal changes during your ovulatory phase

33:42 How to eat during ovulation

34:17 Eating to support your reproductive health if you’re trying to get pregnant

34:51 How to exercise during ovulation

35:53 Other tips and tricks for your ovulatory phase (trying to conceive, social battery levels, etc.)

36:42 Phase 4 - luteal (most closely associated with PMS)

37:15 How to eat during your luteal phase (anti-inflammatory diet, healthy fats, etc.)

38:31 How to exercise during luteal

39:22 We should be doing this more during luteal

40:00 Mini feminist rant lol

41:01 Other tips and tricks for luteal (listen to your body!)

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17. Alice Mushrooms: The Future of Food as Medicine

Sun, 23 Mar 2025 11:45:00 -0000

In this episode, Sam meets with Charlotte Cruze and Lindsay Goodstein, the founders of Alice Mushrooms. They discuss what notable supplement companies are doing wrong, the impact and varying applications of functional mushrooms, their major career pivots, and the future of food as medicine.

Listen to this episode if you need inspiration to pivot in your career, if you're curious about functional medicine and mushrooms, or if you want to pee your pants laughing when Lindsay tells us about the time she took 6 sex chocolates before a massage.

Key moments:

00:33 Introduction to guests

02:04 Why they started Alice Mushrooms (hello functional medicine)

03:53 How they found each other and teamed up

04:33 Both of their major career pivots and entrepreneurship advice

07:49 The efficacy efficacy of functional mushrooms (and how they’re different from pharmaceuticals)

09:28 How and why they made their product hit instantly

11:18 How fast will you feel the effects of the mushrooms?

12:06 Are there any long-term effects? And how long does it take to feel those?

14:45 What *actually* are adaptogens and nootropics?

15:39 Adaptogens: What they are and what they do

17:28 Nootropics: What they are and what they do

18:58 The most common misconceptions about functional mushrooms

21:27 Why did they put the mushrooms in chocolate instead of capsules?

21:35 Food as medicine and nutrient absorption

25:25 How Lindsay went Breaking Bad to make the initial product in her kitchen lol

25:59 How they developed the product to make sure it tasted good AND was effective

27:25 Other active ingredients that interact with the mushrooms for optimal efficacy

27:58 A deep dive on all the ingredients

29:58 Types of mushrooms that are replacing drugs in early clinical trials for Alzheimer’s and ADD/ADHD

31:50 The mushroom sourcing process and what most big shroom companies are doing wrong

34:53 The extraction process (sooo interesting)

38:05 The hard-hitting question: Do they work? Lol

42:10 What each type of chocolate does

44:11 HILARIOUS story about how well the sex chocolates work

49:18 How did they make something that balances your hormones?

52:07 Let’s talk about psychedelics (we haddd to)

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16. Has Your HIIT Workout Stopped Working? The Relationship Between High Intensity Exercise and Cortisol

Sun, 16 Mar 2025 11:45:00 -0000

In this episode, Sam discovers that her favorite workout routine has stopped giving her the results she’s looking for. On a journey to figure out why (and how to fix it), she explores the impact of high intensity training on cortisol levels, and how cortisol creates inflammation in the brain and body, leading to a wide range of mental and physical dysfunction.

Listen to this episode if you think you’ve “plateaued” in your workouts, if you’re going hard at the gym but not making progress, or if you’re a HIIT or weightlifting girly who's interested in learning more about the benefits low-impact exercise.

Key moments:

00:35 Quick trigger warning (body image, eating/exercise disorders)

01:37 History of Sam’s HIIT workout obsession

02:55 Origin of Sam’s weird relationship to food and exercise

04:47 A time when Sam literally didn’t work out at all (off-brand lol)

05:43 The downside of having a good metabolism in college

06:03 How Sam established a solid workout routine for the first time

07:35 How Sam’s love affair with Rumble Boxing began

09:03 What changed

10:17 Feeling bloated, puffy, and exhausted from HIIT workouts

11:17 HIIT/weightlifting ego bias against low-impact workouts

11:35 The Pilates girlies might be onto something

11:57 What if your go-to workout has simply…stopped working?

12:20 The relationship between high-intensity workouts and cortisol

12:52 How cortisol can be good for you

13:05 What happens when you produce too much cortisol

13:49 How you can become desensitized to anti-inflammatory responses

14:23 How cortisol affects your thyroid and your metabolism

17:00 Why recovery after a workout is actually effective for reducing bloating and puffiness

17:15 Vasodilation—one reason you’re feeling inflamed after high-intensity exercise

18:52 How high-intensity training can mess with your sleep

19:56 How sleep-related inflammation affects your brain (not just your body)

20:32 The vicious sleep-cortisol cycle

21:05 How high-intensity workouts make your body retain fluids (leading to puffiness)

23:16 Why HIIT isn’t always the best for fat burning (low-intensity might make you lose more weight)

23:57 “Toning” your muscles is a myth—here’s the truth and how to achieve it

25:46 The bottom line on cortisol in workouts

26:14 The importance of moderation (in everything)

27:35 Upcoming episode topics

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15. Optimizing Your Glymphatic System to Detox Your Brain While You Sleep

Sun, 09 Mar 2025 11:45:00 -0000

In this episode, Sam explores the glymphatic system (no, not the lymphatic system!) and how it works to detox our brains after we fall asleep. Inspired by a TikTok video, she deep dives into a recent scientific discovery, is shocked to learn about what the brain does to itself while we're unconscious, and shares strategies for optimizing its performance to protect ourselves from cognitive dysfunction as severe as Alzheimer's and dementia.

Listen to this episode if you want to geek out with Sam, if you want to learn something new about the way your brain and body work together to protect you, or if you need some motivation to improve the length and quality of your sleep at night.

Key moments:

00:33 The importance of sleep and how it gets lost

01:43 Found a benefit of doomscrolling LOL

02:42 The TikTok video that led Sam to this topic

03:15 Brief overview of the glymphatic drainage system and process

04:16 The difference between the LYMphatic system and the GLYMphatic system

04:32 It all starts here, in your circulatory system

05:40 The role of lymph in your body’s waste processing system

06:56 How your body gets rid of toxic waste

07:04 What do lymph nodes actually do?

08:00 How lymphatic drainage massages work (spoiler: they’re not a scam)

08:35 When you should get a lymphatic drainage massage

08:47 What is the glymphatic system?

09:50 How your brain produces metabolic waste

10:35 What’s in metabolic waste, and what does it do to our brains?

11:24 What carbon dioxide buildup does to our brain

11:52 What lactate buildup does to our brain

12:21 Two of the biggest Alzheimer’s contributors/markers

14:19 Why we need waste drainage from the brain

14:38 Your brain does WHAT when you sleep?

15:12 Where does all that toxic waste go?

16:18 Circumstances by which this process could get disturbed (you experience BOTH of them)

17:14 Approaching health by controlling what we can

18:22 What happens when your brain isn’t draining properly

18:48 A groundbreaking case study proving why it’s so important to drain (proving the risk of drainage interruption and the importance of the glymphatic system)

24:09 How we can optimize our glymphatic system to keep our brains healthy

24:34 How sleep impacts the glymphatic system

25:15 Do you sleep on your back or your side?

25:47 Specific types of exercise that help

26:37 An important aspect of your diet that impacts your brain drain

26:53 Why does everything come back to alcohol lol SOS

27:55 Can intermittent fasting help your brain detox?

28:34 Sam’s 26 favorite stress management techniques with no explanation or elaboration lol

30:03 Upcoming episode topics

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14. Dr. Jonathan Leary: Alternative Medicine, Social Wellness, and the Future of American Healthcare

Sun, 02 Mar 2025 12:45:00 -0000

In this episode, Sam meets with Dr. Jonathan Leary, founder of Remedy Place. They discuss his journey from practicing traditional to alternative medicine, the current state of American healthcare, the rise of holistic and functional medicine, and the future of wellness.

Listen to this episode if you want to feel empowered to learn more about your body and health, if you want to learn how to cut through all the health misinformation online, or if you want to hear some perspective from someone who's pioneering the future of wellness.

Key moments:

02:52 Why Dr. Leary left traditional healthcare and turned to holistic and alternative medicine

05:33 He thinks THIS common healthcare practice should be illegal

05:52 How social media plays a role in alternative medicine

07:55 What’s wrong with the American healthcare system

09:41 How our healthcare system is best used

09:51 “The top 8 chronic conditions in the US last year were the highest they’ve ever been”

11:00 Why are Americans getting sicker?

12:13 One of the biggest problems with Americans’ mental and physical health

13:54 Where to meet your next boyfriend lol

14:11 Social connection and longevity

16:20 The problem all wellness people face (and how he’s solving it)

18:08 New Yorkers are facing THIS major problem

19:34 Social wellness is rising inversely against drinking

21:03 Commentary on drinking culture in the US

21:48 THIS thing you might be experiencing on a daily basis is 6x worse than alcohol

24:12 We need to start thinking about our health in this new way

27:31 How to instantly get an instruction manual for your body

29:02 How to cut through the misinformation about health online

30:22 The biggest red flag in the health and wellness industry

31:36 The foundational pillars of health

32:26 How to have a healthy social life

33:36 Routines turn into habits turn into change

33:49 Stress is NOT always bad for you

37:33 The important realization he had about stress

39:43 Raising awareness about Eastern medicine

44:23 What is within our control when it comes to our health?

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13. How to Bounce Back When You're Feeling Down

Sun, 23 Feb 2025 12:45:00 -0000

In this episode, Sam talks about how she's been feeling kind of flat and stuck in a rut over the past few weeks, even though she can't pinpoint exactly what's wrong. Then, she reflects on some wisdom from her mom, and shares an exhaustive list of tried-and-true things that actually help pull her out of it and make her feel like herself again when she's feeling down.

Listen to this episode if you're just feeling kind of blah and you need a kick in the ass, a bed rot, a bestie day, some indulgent self-care ideas, or a little extra love.

Key moments:

01:16 Wisdom from Sam’s mom

04:15 Two different kinds of feeling “down”

05:27 How to get yourself out of a rut

06:17 Three kinds of therapy that you might not have considered

07:40 Intellectualizing your feelings

08:51 EMDR therapy: eye movement desensitization and reprocessing

10:08 Somatic healing therapy

11:10 The first thing you should do if you’re feeling down (especially if you don’t know why you’re sad)

11:37 Something you didn’t know about circadian rhythm

13:42 Easiest and best strategy ever, works every time 99% of the time

13:56 Fun fact about nature and antidepressants

14:32 It’s getting kinda deep lol

18:34 Sam spits bars about how sometimes your best friend is actually the best therapist

20:29 How our friendships extend our lifespans

22:01 You’re not cooking enough

28:35 *Eye roll* but hear me out

29:44 The surprising way eating sugars and fats affects your mental health

33:16 How to actually journal in a way that’s not embarrassing

35:36 Why gratitude lists and journals don’t work and how to fix them

38:11 Advice from Sam’s boyfriend that she hated at first but then it changed her life

42:25 Indulgence can be wellness!!! Sam’s favorite indulgent self-care activities

45:09 Give yourself a break from the pressure of always trying to be your best self

45:39 BARSSS (life is short)

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12. How to Make New Friends as an Adult

Sun, 16 Feb 2025 12:45:00 -0000

In this episode, Sam explores why it's easier to make new friends as a kid, harder to make new friends as an adult, and necessary to keep trying no matter what part of life we're in. She makes recommendations for not only places and occasions to meet new people and turn them into friends, but also how to approach them in a way that's more likely to result in friendship. Sam drops a couple bars and original theories in this one, so make sure to share it with a friend.

Listen to this episode if you recently moved to a new city, if you're in your splinter era, if you're the "single friend" and you need to make more single friends, or if you just want to start meeting new people.

Key moments:

00:35 Epic storytime

05:14 The kind of person Sam is lol

06:40 Most thoughtful lil gift

07:37 Why it’s harder to make friends as an adult

08:44 Sam’s hot take about WFH

09:21 Why we aren’t making new friends

11:19 If you think you’re too busy

15:53 Sam’s theory about how friendships change as we get older

17:24 The two ingredients required for a good friendship

19:09 The #1 best way to make new friends

20:54 The crazy way Sam met one of her best friends

22:12 How to make friends through fitness

27:00 Non-fitness ideas

31:19 Sam’s favorite tip in the whole episode

31:41 How to execute it

39:21 One thing we don’t do enough

40:40 The most unexpected idea on this list

41:59 The future of CAPS LOCK (community events!)

45:59 Sam spits absolute bars

47:04 How to approach people IRL

52:40 The important key to every new friendship

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11. Miranda McKeon: Diagnosed With Stage III Breast Cancer at 19

Sun, 09 Feb 2025 12:45:00 -0000

In this episode, Sam meets with Miranda McKeon. They talk about Miranda's breast cancer journey, from a stage III diagnosis at only 19, to fertility treatments, chemotherapy, unexpected challenges and silver linings, and how it changed her life.

Key moments:

00:33 Introducing Miranda and her cancer story

01:37 How we met (cute, bestie vibes)

07:46 Growing up and being in adult spaces as a young person

11:22 Starting college during COVID

13:07 How she found out she had cancer

14:45 What the lump felt like

15:57 Getting the biopsy results

17:50 Processing the results from an airplane in San Francisco

18:28 Rebranding self breast exams

20:44 Miranda’s fertility journey (at only 22)

26:28 Things that surprised her about fertility treatment

27:35 The most traumatizing part of her cancer treatment

29:28 How Miranda’s cancer journey gave her perspective

31:40 The physical toll of having and treating cancer

32:24 Going through medically-induced menopause at age 22

36:52 What helped the most during treatment

40:37 The emotional rollercoaster of it all

42:53 Who and what got her through it

43:02 How antidepressants played a role

46:31 What she learned about herself

48:53 How Sam found out her mom had cancer

52:00 How beating cancer gave Miranda purpose

53:22 Sharing her story online

54:59 One part of cancer people don’t talk about enough

55:14 Why she worried about finding love after cancer

58:25 What does a cancer-preventative lifestyle look like?

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10. How to Stop Procrastinating and Increase Productivity

Sun, 02 Feb 2025 12:45:00 -0000

In this episode, Sam explores why we procrastinate, as well as strategies for being productive at work, even when it feels impossible. She draws from science-backed research and personal experience to develop creative, accessible, and actionable techniques for increasing your productivity and output.

Listen to this episode if you're feeling stuck or unmotivated, if you can't seem to stop procrastinating on important tasks, or if you're struggling to cross tasks off your to-do list.

Key moments:

02:42 Do you feel guilty when you procrastinate?

03:48 Sam says it’ll be a quick episode and then proceeds to talk for 49 minutes

04:15 The science behind why we procrastinate

04:29 The role of your limbic system

05:21 The role of your amygdala

06:22 Temporal discounting (so real and so interesting)

07:33 The role of your prefrontal cortex

09:05 The reasons we procrastinate

09:29 Listen here if you need a boost of good luck lol

09:54 Lack of motivation? Try these hacks

10:16 Body doubling (most fun tip IMO)

14:01 The bribe/threat method

14:55 Overwhelmed? Too much to do? Here’s how to overcome that

15:11 Amazing tip for nailing a job interview

15:52 Wisdom from my mom that changed my life

16:22 Step-by-step process for being productive when you’re overwhelmed

17:10 This is the best motivation I’ve ever heard dead serious

18:06 The best planner/agenda on earth (linked below)

18:39 How to mobilize yourself to start working

18:50 Friction auditing (identifying friction in your workflow)

19:06 How to remove the friction from your workday

19:41 The unexpected power of journaling (from someone who thinks journaling is cringe)

23:10 When the task feels daunting or intimidating

23:30 The most important thing when the task feels intimidating

25:48 The task never takes as long as you think it will

26:58 Hacks for getting you to start in the first place

27:10 The 5-minute rule (not 5-second) ((Mel Robbins approved))

28:25 The Pomodoro Method (Sam’s version)

28:46 Break snacks!!! (Not food-related lol)

31:58 We are so back—fear of failure vs. judgment

32:34 How to get over fear of judgment

32:38 Who should we be taking feedback from?

33:49 Who we should NOT take feedback from

36:05 Sam goes on a rare Bravo rant

39:02 Perfectionism, self-doubt, and procrastination

41:24 The power of the mini deadline

43:54 Procrastination and ADD or ADHD

44:04 ADD and ADHD brains are literally structured differently

45:34 ADD or ADHD paralysis

45:55 Symptoms of ADHD paralysis

46:06 Time blindness (SOOO real)

47:30 Reinforcement of avoidant behaviors

50:16 Upcoming CAPS LOCK episode topics (new!)

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9. The Truth About Vaping, Smoking, and Nicotine

Sun, 26 Jan 2025 12:45:00 -0000

In this episode, Sam meets with Caroline Vasquez Huber and Hilary Dubin, the founders of Quit With Jones: a company designed to help you quit vaping by way of nicotine replacement therapy and cognitive behavioral support. They discuss what's actually inside a vape, how (in some ways) vaping can be worse than smoking cigarettes, and what's in it for you if you manage to quit. They also get to the root of nicotine itself—is it dangerous? How should it be used? What's up with ZYN?

Listen to this episode if you vape, or also if you don't (Sam has never touched one, but had the time of her life making this episode lol).

Key moments:

00:35 About the guests (our first duo!)

02:16 The current stats on vaping are SHOCKING

03:06 People are using cigarettes to quit vaping

04:57 How people get into vaping in the first place (+ personal stories)

07:00 Quick history lesson on vapes and vaping

07:52 Do vapes actually help you quit smoking?

09:33 The FDA’s stance on vapes and e-cigarettes

09:47 Which carcinogens are in your vape (terrifying!)

10:04 Scary fact about vaping vs. smoking cigarettes

10:38 Vape juice includes ingredients that are banned from cleaning products lol

12:34 The worst chemicals in vape juice

14:51 The actual (financial) cost of vaping

15:53 The impact of vaping on sexual and reproductive health (insane)

17:22 The impact of vaping on your skin and hair

18:56 Is nicotine dangerous on its own?

20:36 What nicotine does to your brain

21:47 Nicotine and the reward center in your brain (origin of tolerance and addiction)

23:33 The dangers of ZYN and other nicotine pouches

24:40 Why they decided to quit vaping (personal stories, so good)

25:20 How Caroline found out she was vaping the equivalent of 2 packs of cigarettes per day

30:33 The vaping fact that made Hilary quit for good

31:13 How to calculate how much nicotine you’re vaping

33:01 Why the existing cessation options weren’t working

35:25 Smoking, vaping, nicotine, and diet culture/weight loss

38:08 Why they started Quit With Jones

38:44 The psychological side of quitting or recovering from addiction

40:20 The Quit With Jones app (listen if you want to quit vaping)

42:01 How much money Hilary has saved this year by quitting vaping

43:18 Sam has a genius business idea (brag)

43:58 Data on how well Quit With Jones works

44:50 Eliminating the stigma around “relapsing” in smoking and vaping

47:39 The future of smoking, vaping, and nicotine use

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8. Everything You Need to Know About Caffeine

Sun, 19 Jan 2025 12:45:00 -0000

In this episode, Sam goes on a caffeine deep dive after traumatizing herself with an energy drink on an empty stomach (lol). She explores the physical and mental effects of drinking caffeine, plus how much you should be having, when you should be having it, and what types you should look for. She shares some shocking findings about synthetic caffeine (BAD), as well as the possibility of using caffeine as a preventative tool to protect against Alzheimer's, dementia, and Parkinson's (GOOD).

Listen to this episode if you want to optimize the way you use caffeine, or if you just want to feel and perform better at work or in the gym.

Key moments:

01:10 What inspired this episode

01:45 Sam's mantra about symptoms

02:24 Storytime

10:15 Sam's exact caffeine routine

12:35 What actually...is...caffeine?

13:13 The difference between natural and artificial caffeine

14:01 How natural caffeine is processed for consumption (also fun nerd moment!)

15:41 How synthetic caffeine is made (INSANE)

16:51 Craziest thing Sam has ever heard about caffeine

17:25 Somehow it gets worse

19:25 What does caffeine do in your body?

20:00 Caffeine and the brain

20:15 How caffeine impacts your sleep

21:50 How caffeine impacts your cognition

22:53 Yerkes-Dodson law broken down (important)

23:56 How caffeine impacts your memory

25:30 Caffeine and your mental health

25:44 Caffeine and anxiety

26:35 How caffeine affects your emotional state

27:14 Caffeine and depression (unexpected)

28:21 Long-term impacts of caffeine on your brain

28:28 Caffeine’s role in preventing Alzheimer’s and dementia (this is bananas)

29:55 Caffeine’s role in preventing Parkinson’s

31:10 The short-term physical effects of caffeine on your body

32:07 Caffeine overdose

32:20 How caffeine helps us in exercise/at the gym

33:26 The long-term physical effects of caffeine on your body

34:39 The most popular caffeinated products and their pros/cons

34:47 The benefits of drinking coffee (and the best way to drink it)

35:55 The benefits of drinking tea (and what kind is best)

36:57 The truth about energy drinks

39:03 Caffeine pills

39:49 Yerbamate

40:56 Can you become addicted to caffeine?

42:24 Upcoming episode topics

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7. How to Become a Morning Person

Sun, 12 Jan 2025 12:45:00 -0000

In this episode, Sam (who has been a night owl her entire life) explains why she decided to try being a morning person, how she fell in love with it, and why being a morning person is kind of amazing. Then, she offers 20 tips, strategies, and life hacks for making yourself a morning person when you're not naturally inclined.

Listen to this episode if you want to start waking up earlier, develop healthier habits, stop staying up too late, and feel less tired throughout the day.

Key moments:

00:35 Some quick pod updates

02:13 Small but exciting CAPS LOCK milestones!

02:45 Prenuvo scan updates and $300 discount code

04:56 An amazing motivational quote

05:38 Intro to becoming a morning person

06:40 Sam’s morning person origin story

14:10 Sam’s wellness routine in 2025

15:41 Is being a morning person genetic?

17:23 Why is it better to be a morning person?

22:51 Sam’s experience becoming a morning person

28:09 The only drawback so far

28:48 Potential future episode topic? DM me your thoughts!

33:25 20 tips for becoming a morning person!

33:52 What is circadian rhythm?

35:43 The real reason blue light is bad for you

37:53 Sam makes a confession lol

40:04 2 things to do immediately when you wake up

42:43 A funny tip but one of the most motivating ones

44:09 Sam shares a surprising fact about caffeine

46:24 One of Sam’s favorite productivity life hacks

48:27 Hilarious morning person tip that Sam invented

50:07 Sam’s hot take on a common morning person tip

51:19 Sam’s exact sleep schedule for 2025

56:09 How what (and when) you eat affects your sleep

59:14 Sam spits absolute bars

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Resources for this episode can be found here.

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6. Aliza Kelly: How Astrology Impacts Your Life at Different Ages

Sun, 05 Jan 2025 12:45:00 -0000

In this episode, Sam meets with celebrity astrologer Aliza Kelly. They discuss astrology for skeptics, what's going on in the stars right now (plus what it means for us all), and how the stars impact you at all different times throughout your life.

Listen to this episode if you're not sure you believe in astrology, if you want to learn how to better understand and apply it to your life, or if you want to know more about the astrological significance of different times in your life.

Key moments:

04:30 For people who don’t believe in astrology...

05:05 A shocking fact about astrology

11:55 The surprisingly short history of psychology and mental health

12:49 The biggest misconceptions about astrology

14:17 Why Aliza became an astrologer

19:04 How to use astrology as a tool and apply it to your life

19:53 Astrology and manifestation

21:54 Astrology as a wellness practice

24:45 Turning your passion into a business

28:00 What’s going on in the stars right now

28:33 Jupiter in Gemini and what it means for us

31:03 What Jupiter in Gemini did to Sam in 2024 lol

36:04 When your Saturn return really happens (it's not when you think)

37:15 Misconceptions about Saturn return

37:36 Astrological events we all experience (and when we'll experience them)

38:01 Why your late 20s are such an important time

38:55 What is your progressed lunar return? (Lesser known but important)

41:05 What is your nodal opposition? (Lesser known but important)

43:28 What does Saturn return mean for you?

45:53 This VERY popular astrology app is a scam

48:17 What apps you should use instead of that one

49:06 How to interpret your own chart

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5. Doomscrolling Is Killing You: How to Reduce Your Screen Time

Sun, 29 Dec 2024 12:45:00 -0000

In this episode, Sam gets a wake-up call about her social media habits, and explores how (and why) Big Social gets and keeps our attention. Then, she explores the impacts of social media on our mental and physical health, as well as our interpersonal relationships.

In the second half of the episode, Sam outlines 10 actionable strategies for reducing your screen time and changing your social media habits.

Key moments:

00:34 Sam reveals her alarming amount of screen time

01:30 How much of the year we spend looking at screens

02:39 How did we get here?

03:14 How and why social media are designed to keep us online

05:32 The impact of social media on our mental health

06:59 Find out if you have a social media addiction

07:34 Harvard study that explains social media addiction perfectly

09:30 The impact of social media on our physical health

10:02 How social media is causing major diseases

10:56 The impact of social media on our relationships

12:52 So now what?

13:39 10 strategies to stop doomscrolling

14:39 The location of your apps matters

16:32 The role of color

18:09 What you should be doing right before bed

19:49 Stop doing this with your phone (we all do it)

21:31 A good in-app hack

22:31 Can you do this anti-screen exercise?

24:43 Change this setting right now

26:40 Two types of goals you can set to help reduce screen time

28:46 The surprising way your calendar app can help

30:14 Anti-screen hard mode (self-reflection required)

32:45 Sam's biggest pet peeve

33:28 How to find the underlying reason why you're scrolling

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4. Why and How I Stopped Drinking: My Sober Curious Journey

Sun, 22 Dec 2024 12:45:00 -0000

In this episode, Sam gets vulnerable about a scary experience she had while drinking, and how it compelled her to examine her relationship with alcohol more closely. You'll learn some key statistics about the physical impacts of alcohol consumption, some science-backed info about the emotional toll it takes on you, and strategies for staying sober in the face of peer pressure and temptation.

Listen to this episode if you're considering taking a break from alcohol, if you're already sober and seek connection through it, or if you're just interested in Sam's journey.

Key moments:

03:15 How much alcohol is safe for human consumption

03:42 Physical impacts of alcohol consumption

04:25 Are you binge drinking? Find out here

05:15 Defining excessive alcohol consumption

07:56 Emotional impact of alcohol consumption

08:39 Sam's relationship with alcohol

10:51 Trigger warning and Sam tells a vulnerable story

17:41 Emotional suppression origin story

22:21 Why and how alcohol causes anxiety

24:06 Why your sober curious journey isn't sticking

25:27 How going sober has changed Sam's life

27:10 Tips for staying sober in the face of peer pressure and temptation

34:37 Upcoming CAPS LOCK episodes

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3. Hilary Hoffman: Pivoting in Your Career When You Feel Stuck at Work

Sun, 15 Dec 2024 12:50:00 -0000

In this episode, Sam meets with Hilary Hoffman, founder and CEO of The Soto Method. They explore what it's like to feel unhappy at work, how to pivot toward your passions, and the right way to start and scale a business.

Listen to this episode if you feel stuck at work, or if you want to turn your passion into a business, but you're not sure how.

Key moments:

06:47 Why Hilary stayed at her job, even though she wasn't happy

09:28 Transparency about money at work

11:51 Motivation vs. fulfillment

14:38 Why she left a high-income finance job to start Soto

16:59 How she built her body (and how she developed the workouts for Soto)

18:32 Predictability can be a good thing...here's why

19:47 Every market is oversaturated—do it anyway

22:52 How she started a business from scratch

27:26 What to do if you don't have the resources to start a business

32:19 Her purpose (and constantly re-centering on it)

35:01 When you're doubting yourself...

37:41 How she transferred skills from finance to Soto

38:30 One of the most important skills for a successful entrepreneur

41:31 The role your (romantic/life) partner plays in your journey

45:39 On setbacks, fear of judgment, and other obstacles

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2. How to End (And Heal From) Your Toxic Situationship

Sun, 08 Dec 2024 12:55:00 -0000

In this episode, Sam talks about a particularly nasty situationship (yes, that one), and explores the 5 major lessons she took away from her experience. Then, she shares 6 actionable strategies for finding yourself, healing, and building self-worth after your situationship ends.

Listen to this episode if you feel stuck in a situationship and need the motivation to get out, or if you're struggling after the end of your situationship and you want to focus on self-love.

Key moments:

00:32 Sam's situationship story

06:17 The end of the situationship

08:00 Intro to the 5 major lessons

09:00 Lesson #1: Self-worth and situationships

13:25 How to build your self-worth (3 exercises)

19:14 Lesson #2: If you feel embarrassed, stupid, or crazy...

24:11 Lesson #3: If your situationship left some scars...

26:36 What to do if your ex reaches out

27:42 Lesson #4: "I miss having someone to text all the time"

32:04 Lesson #5: How to find your soulmate

33:09 Strategies for healing from your toxic relationship

33:39 How group fitness changed my life

35:14 A life hack if you're prone to anxiety or overthinking

36:26 The most important healing strategy IMO

36:47 My favorite podcasts (besides CAPS LOCK lol)

37:14 Why you should find a man who reads books

38:54 Change your relationship with social media

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1. How to Make and Keep Your New Year’s Resolutions

Sun, 01 Dec 2024 13:00:00 -0000

In this episode, we explore what holds us back from setting, pursuing, and achieving our New Year’s resolutions. You’ll learn practical, effective strategies for making progress toward your goals, and even learn how to rewire your brain so it’s easier to accomplish goals over time.

Listen to this episode if you don’t know where to start with making New Year’s resolutions, or if your New Year’s resolutions have failed in the past, and you want to achieve them this time around.

Key moments:

01:46 How to determine what you truly want

03:26 How you’re self-sabotaging in the goal-setting stage

05:38 Fear of failure vs. fear of judgment

08:14 Why your New Year’s resolutions fail

10:03 Why you need to set goals

12:54 The truth about dopamine

14:48 The simplest, most effective goal-setting method

16:18 The 3 things you should do right after setting your goal

20:05 Here’s how many New Year’s resolutions you should make

23:09 My 2 favorite strategies for making progress toward goals

27:22 How long it actually takes to form a habit

28:07 How I got my dream job right out of college

31:16 The $30 product that changed my life (linked below)

35:34 Upcoming CAPS LOCK episodes

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Buy the Intelligent Change Productivity Planner.

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0. Welcome to CAPS LOCK

Sun, 24 Nov 2024 13:00:00 -0000

Welcome to CAPS LOCK, a podcast designed to help you live bigger, better, louder, and longer. If you don’t know where to start, this is a good place. Meet me (Sam), learn about the purpose of the show, and explore early episode topics.

CAPS LOCK premieres on December 1, 2024, and new episodes will be released every Sunday at 8 AM EST. If you like this trailer, subscribe or follow to get notified about future episodes, and please leave me a rating or review so I can continue to improve the show. Thanks for listening—talk soon!

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