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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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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In this episode, Sam sits down with Suzy Welch of Becoming You, a bestselling book, podcast, and class at NYU Stern School of Business designed to help you uncover your core values and live your true purpose. They talk about how she developed this methodology, why it works, and how to apply it to your real life (plus, they review Sam's results in real time)!

Listen to this episode if you're feeling a bit lost, if you're in transformation, or if you want to lock in on your true purpose.

Key moments:

02:24 How TF do you actually live your purpose?

03:15 Being a passive actor in your life (when you feel like life is “happening to you,” and even when it looks perfect from the outside)

04:50 How Becoming You became a class at NYU Stern School of Business

06:51 Anyone can take the class—it’s open to the public!

07:35 Developing her methodology for helping people find their purpose

08:20 Why this method is different, and why it works

08:59 The 3 steps to finding your purpose

11:01 How to determine what you’re good at

11:27 The best aptitude tests available (and how she used them to make her own)

12:02 What actually are values? (No, kindness and honesty aren’t values!)

14:36 How to determine your values

15:02 How she determined which values to include in the methodology

17:10 Realizing she had to revise the methodology to include romantic love

20:05 The power of admitting you were wrong

23:54 How to learn and understand your values in less than 30 minutes

25:30 How she manages to get accurate results in such a short quiz (nerding out on the development process!)

30:16 Large-scale data, trends, and predictions that have emerged from the quiz

30:53 How the Values Bridge explains the Gen Z job crisis

37:09 Sam reacts to her Values Bridge results

43:24 Sam’s Values Bridge results

45:19 Men have THIS value much more than women do

52:09 Can your values change over time, or are they kind of set in stone?

55:02 Living your life in The Three Ds: Default, Deliberation, Design

57:21 Alpha Omega: 3 questions that help you start thinking about your values

59:52 I got my results…now what? Next steps for applying values to your daily decisions and lives

Take The Values Bridge online quiz.

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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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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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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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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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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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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

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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

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