CAPS LOCK

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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Resources for this episode can be found here⁠.

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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

Join ⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠.

Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠⁠⁠.

Other links:

⁠Omnilux red light mask⁠

Manta sleep mask

Follow along:

Instagram: ⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠ 

TikTok: ⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠ 

YouTube: ⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠ 

Threads: ⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠ 

Resources for this episode can be found here⁠.

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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

Join ⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠.

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Threads: ⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠

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In this episode, Sam hears a whole lot about "damaged skin barrier" this and that, and subsequently realizes...we don't really know what tf that means? Or exactly which products and ingredients we should be looking for to fix it? Deep dive, obvi.

Listen to this episode if you're a skincare queen, if your skin is freaking out right now, or if you think you might have a damaged skin barrier. We got you.

Key moments:

01:46 Chatty life updates! 5k, everything going wrong, kitchen renovation, busy last few days of summer

14:57 Two events where you can CAPS LOCK with me in the wild!!!!! 9/13 and 9/27

17:17 Today’s topic let’s get into ittt (skincare trauma dump)

23:35 What is your skin barrier? Keratin, lipids, peptides, etc.

30:52 The microbiome, immune, and chemical layers of your skin barrier

32:00 What’s a healthy pH for your skin?

32:13 How to tell if your skin barrier is damaged

33:24 How to tell if you have a healthy skin barrier

33:59 The most common causes of skin barrier damage

34:43 Does your diet affect your skin barrier? If so, how?

37:01 How to heal your skin barrier if it’s already damaged

38:10 Removing skin barrier-damaging factors from your routine

39:57 Foods you can eat to support your skin barrier

40:34 How caffeine affects your skin

41:24 Skincare products to heal your skin barrier (ingredients to look for)

42:29 Sam’s favorite skin barrier healing products!!!

Join ⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠.

Visit ⁠⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠⁠.

Other links:

That TikTok I mentioned lol

Omnilux red light mask

Paula's Choice Pro-Collagen Peptide Plumping Moisturizer

Kiehl's Ultra Facial Cream With Squalane

Dieux Instant Angel Skin Restoring Moisturizer

Follow along:

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TikTok: ⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠ 

YouTube: ⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠ 

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Resources for this episode can be found here.

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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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In this episode, Sam shares everything you need to know (and also a bunch of other stuff you probably don't need to know, but is interesting) about creatine. Does it cause water retention? Hair loss? Weight gain? Kidney damage? Is it only good for men, or women too? This is a great episode to watch on YouTube, because she's talking directly into camera (hi, eye contact!) and looks cute.

Listen to this episode if you've always wondered whether you should take creatine, but were too lazy to research it in depth (mood).

Key moments:

00:41 Chatty life updates!

01:00 Interesting New York Times article about US alcohol consumption

02:17 Renovation is done!!!

03:36 5k training update

05:24 Creatine, let’s get into it

 07:52 What is creatine?

08:31 What are skeletal muscles?

09:56 How creatine works in your body

11:10 How much creatine do we need?

12:13 How to get creatine in your diet

14:20 Forms of creatine

15:56 How creatine supplements are made (+ ingredients!)

22:04 Different types of creatine

23:09 Creatine monohydrate

23:33 Benefits of taking creatine

26:02 Does creatine help you shred and/or burn fat?

28:45 Does creatine make you retain water?

29:56 Does creatine cause kidney damage?

31:05 Does creatine cause hair loss?

31:33 Does creatine increase body fat?

33:04 Do you need to do a creatine loading phase?

36:12 Does creatine work for women too, or just men?

Join ⁠⁠⁠⁠WHOOP⁠⁠⁠⁠.

Visit ⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠.

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Threads: ⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠ 

Resources for this episode can be found here.

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In this episode, Sam calls up Nicole Addison, a registered dietitian and recipe developer (better known to her 1M+ followers as @nourishedbynic) to simplify healthy eating. She shares her formula for mindful grocery shopping, what foods we should pair to make well-rounded snacks, how to meal prep so you WON'T throw it out and order takeout instead, and tips for eating healthier at restaurants. Toward the end, they do a rapid-fire round where Sam presents a diet/nutrition trend, and Nicole rates it out of 10.

Listen to this episode if you've been eating like crap all summer and you're ready to lock back in!

Key moments:

00:34 Guest intro

03:55 Eating healthy by ADDING, not RESTRICTING

05:58 How to eat healthy when you have no time

07:23 Easy formula for a balanced meal

08:59 How to actually feel full on healthy food

12:14 How to meal prep so you don't get sick of it

14:24 Condiments have sneaky sugar—how to make healthy versions!

17:00 An easy formula for healthy grocery shopping

22:42 An easy formula for throwing together healthy, satisfying snacks

24:35 The internet's (and Nicole's) favorite hyperfixation meals

27:15 Food combining—is it legit? How to do it?

29:29 How to make healthier choices at restaurants

32:05 How to stop overeating (portion control!)

38:29 Glucose spikes, insulin resistance, and what we can/can't control

42:37 How movement reduces a glucose spike! Sam crushes this and is very proud, tell Sam you're proud of her

44:26 GLP-1 and MB-1 supplements (not shots/Ozempic)

48:42 Internet food/nutrition trends that dietitians HATE

50:00 Internet food/nutrition trends that dietitians LOVE

51:13 RAPID FIRE: Nicole rates diet/food/nutrition trends out of 10

Visit ⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠.

Join ⁠⁠WHOOP⁠⁠.

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This is not an episode about avoiding burnout, because sometimes you can't. And Sam thinks Big Corporate is always pushing "avoid burnout" propaganda to prevent us from actually taking the breaks we need to heal. And also...she's burnt out. Lol. So today, we're skipping all the toxic positivity and getting real, raw, and honest about burnout—plus, how to recover from it—including how to plan, prepare for, structure, and return from an ACTUAL break/vacation. This one's good.

Listen to this episode if you've hit the wall.

Key moments:

00:00:37 Chatty life updates

00:00:52 I’m running my first 5k???

00:04:39 A CAPS LOCK workout IRL in NYC!!!

00:06:20 Follow me on Goodreads if you like books

00:07:23 Kitchen update!!! So close to the finish line

00:07:51 Sam is coming to YouTube lols

00:10:30 Burnout and what to do when you have it

00:10:39 How Sam realized she was burnt out (do you have these symptoms??) + ranting lol

00:32:10 Lowering the bar and prioritizing

00:36:30 Reducing the input

00:39:52 Are you dehydrated be honest

00:42:02 Sleeping and burnout

00:44:38 Grounding practice

00:46:26 Daily brain dump!!! Huge proponent of this

00:48:51 You actually do need to take a break lol but I promise this part is helpful

00:49:02 How to plan and prepare for the break

00:58:40 Structuring the actual break

01:02:20 Returning from the break without undoing all the healing you just did

Lots of links today so organizing them here:

2 free weeks of Runna.

Follow Sam on Goodreads.

10% off Omnilux red light mask.

Buy the Productivity Planner.

Visit ⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠.

Join ⁠⁠WHOOP⁠⁠.

Follow along:

Instagram: ⁠⁠www.instagram.com/lifeincapslock⁠⁠ 

TikTok: ⁠⁠www.tiktok.com/@lifeincapslock⁠⁠ 

YouTube: ⁠⁠www.youtube.com/@lifeincapslock⁠⁠ 

Threads: ⁠⁠www.threads.net/@lifeincapslock⁠⁠ 

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