CAPS LOCK

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

  This is not an episode about avoiding burnout, because sometimes you can't. And Sam thinks Big Corporate is always pushing "avoid burnout" propaganda to prevent us from actually taking the breaks we need to heal. And also...she's burnt out. Lol. So today, we're skipping all the toxic positivity and getting real, raw, and honest about burnout—plus, how to recover from it—including how to plan, prepare for, structure, and return from an ACTUAL break/vacation. This one's good. Listen to this episode if you've hit the wall. Key moments: 00:00:37 Chatty life updates 00:00:52 I’m running my first 5k??? 00:04:39 A CAPS LOCK workout IRL in NYC!!! 00:06:20 Follow me on Goodreads if you like books 00:07:23 Kitchen update!!! So close to the finish line 00:07:51 Sam is coming to YouTube lols 00:10:30 Burnout and what to do when you have it 00:10:39 How Sam realized she was burnt out (do you have these symptoms??) + ranting lol 00:32:10 Lowering the bar and prioritizing 00:36:30 Reducing the input 00:39:52 Are you dehydrated be honest 00:42:02 Sleeping and burnout 00:44:38 Grounding practice 00:46:26 Daily brain dump!!! Huge proponent of this 00:48:51 You actually do need to take a break lol but I promise this part is helpful 00:49:02 How to plan and prepare for the break 00:58:40 Structuring the actual break 01:02:20 Returning from the break without undoing all the healing you just did Lots of links today so organizing them here: 2 free weeks of Runna. Follow Sam on Goodreads. 10% off Omnilux red light mask. Buy the Productivity Planner. Visit ⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠. Join ⁠⁠WHOOP⁠⁠. Follow along: Instagram: ⁠⁠www.instagram.com/lifeincapslock⁠⁠  TikTok: ⁠⁠www.tiktok.com/@lifeincapslock⁠⁠  YouTube: ⁠⁠www.youtube.com/@lifeincapslock⁠⁠  Threads: ⁠⁠www.threads.net/@lifeincapslock⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

  --------  

  1:22:57

  --------

  1:22:57
• 35. How to Stop Comparing Yourself to Other People

  In this episode, Sam's ADHD goes absolutely unchecked as she explores the experience of comparing yourself to other people. We all do it. We compare ourselves to our friends and family, colleagues at work, strangers on the internet...it's hard not to, what with the social media of it all. And everyone repeats that tired old phrase (sorry Teddy Roze), "Comparison is the thief of joy." No, like...we get it. But how do we stop? That's what today is about. Listen to this episode if you're into the chatty/rambly episodes more than the research-heavy ones, if you're in the midst of a comparison spiral like Sam is, or if you want to learn a cool visualization exercise for bringing your manifestation to life. Key moments: 00:35 Chatty/random life updates 04:15 Energy drinks that I *THINK* use natural caffeine 06:54 Why we’re not talking about cold plunge today lol 10:21 FINALLY the actual topic at hand lol 14:46 The highlight reel of it all 16:43 You have to take it allllll (I love this part) 19:59 Seeking validation and connection online 20:43 Selective comparison 22:32 Playing a losing game 23:37 Outsourcing your identity 27:16 It’s possible (and okay) to be happy for someone else and sad for yourself 28:25 How to stop comparing yourself to other people 28:41 Gratitude and your accomplishments (eye roll) 29:20 Writing a letter to yourself…with a twist 31:58 Comparing yourself to (drum roll)…yourself 34:27 Repeated thoughts and triggers 36:13 Using comparison as a tool to identify your values 37:36 Seeking out (instead of avoiding) your triggers 38:44 Get off social media!!! 40:06 Scarcity mindset vs. abundance mindset 41:09 A twist on self-comparison that a lot of us do…be honest 43:05 A good visualization practice Visit ⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠. Join ⁠WHOOP⁠. Follow along: Instagram: ⁠www.instagram.com/lifeincapslock⁠  TikTok: ⁠www.tiktok.com/@lifeincapslock⁠  YouTube: ⁠www.youtube.com/@lifeincapslock⁠  Threads: ⁠www.threads.net/@lifeincapslock⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

  --------  

  58:04

  --------

  58:04
• 34. Why Is Everyone so Obsessed With Sauna?

  In this episode, Sam unpacks the advice every Healthtokker and their mother is shoving down your throat: Sauna, sauna, sauna. Not only does she uncover the truth on some big wellness myths (lactic acid, detoxification, and weight loss among them), but she also shares research-backed methodology for using the sauna as effectively as possible to unlock the best version of your mind and body. Listen to this episode if you don't sauna, if you're skeptical of your friendly neighborhood Healthtokker, or if you sauna without a goal/program (because random bits of heat here and there are not having the effect you think they are!). Key moments: 04:24 Why recovery is essential (not optional) 05:24 The cycle of muscle tear and repair 05:58 Glycogen!!! We need to understand this 06:09 Why you should not be afraid of carbs 07:28 How our bodies process glucose 08:28 Risk of injury 08:37 How recovery impacts your sleep cycle 09:19 Maintaining hormonal health and balance 10:05 Inflammation from overtraining 10:37 Lactic acid (and busting a major fitness myth!!!) 13:48 A 30-second history of sauna 16:06 Benefits of sauna 16:42 The science behind sauna and stress reduction 17:08 Vasodilation (important for many other points in this episode) 18:35 Sauna and cortisol…conflicting evidence 20:00 Super interesting fact on how sauna can help you sleep 22:27 How saunas reduce muscle stiffness and soreness 23:36 Saunas and heart/cardiovascular health 23:47 How the sauna might improve your blood pressure 25:34 Can sauna lower your cholesterol? 26:35 Cardiovascular respiratory fitness 27:30 Frequency and duration of sauna use for heart health 29:54 Respiratory (read: lungs and breathing) health 30:38 Sauna and inflammation 32:06 CLAIMED/alleged benefits of using sauna (can’t fully confirm with research yet) 32:32 Sauna and psoriasis, other skin conditions 33:19 Can a sauna improve your immune function? 34:06 Sauna’s impact on Alzheimer’s and dementia 36:26 Does sauna help with weight loss? (Mythbusterrr) 38:35 The biggest sauna myth!!! 38:48 Do saunas actually help you detox? 40:36 How to use the sauna properly 42:29 How saunas impact fertility Visit ⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

  --------  

  57:32

  --------

  57:32
• 33. What Nobody Tells You About Pregnancy

  In this episode, Sam sits down with athlete, creator, podcaster, and activist Taylor Rae Roman, who recently went viral on TikTok for her series "What No One Tells You About Pregnancy." They discuss preconception health, TTC (trying to conceive), pregnancy, unmedicated birth, postpartum, and more, all while it's still fresh. Like...8 weeks fresh. Listen to this episode if you want children someday, if you're TTC/pregnant and have no idea where to begin, or if you're interested in a positive birth story mixed in with lots of laughs (and even some happy tears). Key moments: 00:00:47 Guest intro 00:02:49 How this episode came about 00:08:14 How Taylor knew she wanted a child 00:10:50 The only thing people hate more than a woman who doesn’t want kids is a woman who only wants one 00:14:31 Where does one even start with researching pregnancy topics? 00:16:15 Preconception health and TTC (trying to conceive) 00:21:55 Preconception health for men 00:28:34 What is the first thing you do when you find out you’re pregnant??? 00:33:58 What inspired “what no one tells you about pregnancy?” 00:38:26 What no one tells you about pregnancy (we cried during this lol) 00:41:33 Labor interventions to be aware of (and informed consent) 00:44:09 After-birth contractions 00:45:59 Unmedicated birth 00:47:31 The cascade of interventions (during labor and delivery) 00:48:27 Making a birth plan ahead of labor and delivery 00:51:33 What it’s actually like to give birth 00:57:34 Navigating your body changing throughout pregnancy and postpartum 01:00:45 Rapid fire Q+A 01:00:59 Best investment during pregnancy 01:01:20 Worst investment during pregnancy 01:02:20 Biggest pregnancy craving 01:02:41 Biggest food turnoff 01:02:59 Most unhinged thing someone said to you while pregnant 01:04:26 Best way to support your pregnant friend 01:05:07 What is something people do that makes your life harder 01:06:44 Best (and worst) pregnancy advice you got 01:07:40 The best thing your partner did for you during pregnancy/labor/delivery/postpartum Visit ⁠⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Learn more about your ad choices. Visit megaphone.fm/adchoices

  --------  

  1:18:20

  --------

  1:18:20
• 32. Sober Curious AMA

  Today's episode is a follow-up to Sam's original sober curious episode, where she talks about why and how she stopped drinking alcohol (definitely listen to that one first—it's episode #4 for anyone who wants to go back and listen!). In this episode, Sam takes the most frequently asked audience questions, and answers them in a long, rambly fashion. On brand. Listen to this episode if you want to hear about how Sam's sober journey is going one year in, or if you're interested in taking some time off from alcohol and want to know more about the experience before making the call. Key moments: 00:00:37 Recap of my sober curious journey and how we got here 00:05:37 Do your friends and/or family ever pressure you to drink with them? 00:11:04 How do you overcome the pressure to drink when you’re out with friends? 00:12:54 How do you navigate splitting the bill when you’re the only one not drinking? 00:15:43 How do you fight the FOMO? 00:19:29 Do you smoke weed or do any other recreational drugs? 00:21:14 How did your routine change when you stopped drinking? 00:23:48 Do you really feel better health-wise without alcohol, or do people just say that? 00:28:45 Did you just quit cold turkey? 00:30:09 Tips for dating sober? 00:37:39 Do you ever miss drinking? 00:39:19 Thoughts on mocktails? 00:40:12 Do you think quitting alcohol has made your skin better? 00:40:37 Has quitting alcohol impacted your weight? 00:42:25 Do you have any new vices since quitting alcohol? 00:46:11 Has cutting out alcohol helped your anxiety? 00:49:03 How do you handle judgment about your decision not to drink? 00:51:16 How to overcome social anxiety without alcohol 00:55:49 How to navigate being sober curious when my partner still drinks? 00:58:46 My friends stopped inviting me out…how to deal? 01:01:22 Do people expect you to act like your old drunk self? Visit ⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠. Thanks for listening! New episodes are released every Sunday at 8 AM ET, so if you liked this episode, subscribe or follow to get notified about the next one. And please leave me a rating or review, so I can continue to improve the show. Talk soon! Follow along: Instagram: www.instagram.com/lifeincapslock TikTok: www.tiktok.com/@lifeincapslock YouTube: www.youtube.com/@lifeincapslock Threads: www.threads.net/@lifeincapslock Learn more about your ad choices. Visit megaphone.fm/adchoices

  --------  

  1:13:57

  --------

  1:13:57

More Education podcasts

Trending Education podcasts

About CAPS LOCK