CAPS LOCK

In this episode, Sam sits down with Heather Andersen—founder of New York Pilates—to talk about the current Pilates boom, its benefits, and its drawbacks. What actually is Pilates? What's definitely not Pilates? What are all these new studios and instructors getting wrong? How do I breathe while bracing my core properly? And WTF is a Multifidus?

Listen to this episode if you want to know the truth about Pilates in 2026.

Key moments:

01:51 The overlap between ballet and Pilates

04:41 What Pilates ACTUALLY is

06:14 The 7 pillars of Pilates technique

09:31 Why is Pilates having such a moment right now?

16:57 What people get WRONG about Pilates

21:23 What’s unsafe about the Pilates boom

23:31 New York Pilates vs. everyone else

26:47 Weekend certifications and finding the right instructors

29:44 What makes a good Pilates instructor (what to look for in an instructor/class/studio)

33:06 How to brace your core correctly

38:31 Abdominal doming

42:37 How her practice has transformed over time

43:05 Classical vs. contemporary Pilates

50:42 Taking modifications in class

53:58 Rapid-fire Pilates “this or that”

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In this episode, recorded LIVE from the Drinks With Benefits alcohol-free festival in NYC, Sam has three powerful conversations that share a central theme: alcohol.

The first conversation features Rob Long, founder of Surf Dating, and Tawny Lara, author of Dry Humping. Together, they explore the relationship between alcohol and romantic relationships.

The second conversation features three panelists: Vanessa Rissetto, RD (CAPS LOCK's favorite dietitian), Dr. Michael Mobasser, an internal medicine doctor here in New York, and Kendall Bierman, a licensed therapist specializing in addiction. Together, they dive deep into the impacts of alcohol on your mind and body.

The third conversation features Justin Garland, founder of The Maze, and Rachel Hechtman, founder of Sober in Central Park. Together, they discuss how to find and build community in alcohol-free spaces.

Listen to this episode if you're interested in going alcohol-free.

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Check out Drinks With Benefits: https://www.instagram.com/drinkswithbenefits/

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In this episode, Sam sits down with Yasmine Cheyenne, an author and expert on finding and living your purpose. She shares the inner child work that is foundational to creating a fulfilling life, her 7 Cs of purpose, and what to do if you're asking yourself, "Is this really all there is?" To celebrate the release of her second book, The Comeback Era, Cheyenne dives deep on the societal framework that prevents women from winning, rediscovering who you were before the world told you who to be, and the tiny, realistic, practical things you can do every single day to feel fulfilled in your life (without blowing it up).

Listen to this episode if you're asking yourself (you guessed it): "Is this really all there is?"

Key moments:

03:17 Is this really all there is?

07:40 How inner child work can help you build a fulfilling life

11:13 What are the 7 Cs of purpose?

17:10 Success is NOT the same as satisfaction…how to bridge the gap

19:50 Betray yourself - you have it in you

20:50 more choice than we realize

27:10 Tiny, practical things you can do TODAY to change your life

32:01 Turning burnout into breakthrough in just 5 minutes per day

36:11 What to REMOVE (not add) to your life to feel more aligned

41:37 How to turn your plans into action RIGHT NOW

Preorder The Comeback Era: https://rebrand.ly/4ivjwy7

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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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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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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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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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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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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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Shop Antevorta: antevortalabs.com

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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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Resources for this episode can be found here.

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