CAPS LOCK

• 42. How to Fit Science-Backed Protocol Into Your Daily Routines

  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. Learn more about your ad choices. Visit megaphone.fm/adchoices

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• 41. Sex Therapist Vanessa Marin: How to Boost Libido, Talk About Sex, and Actually Finish

  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. Visit ⁠⁠⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠⁠⁠. 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

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• 40. How to Fix Your Damaged Skin Barrier

  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: 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

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• 39. Lindsey Metselaar of We Met at Acme: 45 Straight Minutes of Amazing Relationship Advice

  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. Visit ⁠⁠⁠⁠⁠⁠⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠⁠⁠⁠⁠⁠⁠. 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

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• 38. Everything You Need to Know About Creatine

  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. 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

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