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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