CAPS LOCK

• 46. What to Do About Seasonal Affective Disorder

  In this episode, Sam tackles Seasonal Affective Disorder...before it tackles her. SAD ranges from feeling "meh" all winter to full-on depression. Luckily, there are ways to treat it and, in some cases, even prevent it! Sam shares 18 of them, and the one she invented out of thin air is not only hilarious but also possibly genius. Idk, you tell me. Listen to this episode if you're a summer girl 4 life and you literally hate winter. Key moments: 00:00:34 Omg lol we skipped a week by accident? 00:02:29 How I did in the 5k 00:05:26 The state of all my shows (Severance SPOILER) 00:06:34 I have become a football fan?? Am I okay????? 00:07:41 Feeling stuck right now…this recording actually came before my IG post so it’s early-stage talking it out and I think I’ve come further since recording this 00:11:29 How we got to today’s topic 00:14:35 What actually is Seasonal Affective Disorder? (Hint: it’s not just when you feel bummed in the winter) 00:16:03 The two unofficial types of SAD 00:20:07 Symptoms of Seasonal Affective Disorder (winter and summer) 00:21:31 Winter-specific SAD symptoms 00:21:51 Summer-specific SAD symptoms 00:22:41 Who experiences Seasonal Affective Disorder? 00:24:58 What causes Seasonal Affective Disorder? Not, like, the weather - but where does it actually come from? 00:29:29 How to treat Seasonal Affective Disorder 00:31:45 Psychotherapy for SAD 00:32:36 SSRIs (antidepressants) for SAD 00:35:12 Vitamin D supplements for SAD 00:36:56 Light therapy for SAD (light sunglasses??) 00:41:11 Which lightbulbs to buy to treat (possibly even prevent?) SAD 00:44:57 The story of the best girl’s night ever 00:52:50 The silliest piece of advice but it’s genius and idc if you make fun of me 00:55:48 The effects of red light therapy on your mental health 00:58:15 Dopamine dressing 00:59:11 The impact of alcohol on Seasonal Affective Disorder 01:01:41 Impact of sauna on your mood 01:03:09 Why you should invite a friend from out of town to visit you in the winter Join ⁠⁠⁠WHOOP⁠⁠⁠. ⁠⁠Omnilux red light mask⁠. Amazon bright light sunglasses. 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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• 45. How to Fall in Love With Yourself After a Breakup

  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 Join ⁠⁠WHOOP⁠⁠. Get the Productivity Planner. 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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• 44. Do You Actually Need to Take Electrolytes?

  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!!! 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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• 43. Wait...Is Sunscreen Bad for You?

  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 Join WHOOP. Visit FunctionHealth.com/CAPSLOCK. Free tickets to Drinks With Benefits! Use code LIKEYCOMP: https://rebrand.ly/y388898 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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• 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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