CAPS LOCK

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

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

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

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. 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

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

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

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

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

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

In this episode, Sam sits down with double board-certified plastic surgeon Dr. Michael Bassiri-Tehrani (better known online as Dr. MBT) for a deep dive on Botox and filler. What are they made of? What are the immediate health risks? Long-term implications? Listen to this episode if you're a health-conscious girly who still wants to get a little touch of tox here and there—or if you're undecided about whether to start your journey. Key moments: 00:00:34 Guest introduction 00:03:30 What is Botox made of? 00:03:53 What is a toxin? Are toxins inherently bad? 00:05:24 Back to Botox ingredients 00:06:39 Medical applications of Botox 00:09:00 The risk of botulism? 00:11:12 Does Botox become less effective over time? (Do we build a tolerance?) 00:14:24 A great explanation for how Botox actually smooths wrinkles 00:15:23 Preventative Botox 00:19:05 The importance of choosing a good practitioner 00:21:26 How far apart you should space out Botox injections 00:24:13 Is it bad to weaken our facial muscles with Botox over time? 00:24:33 Eyebrow heaviness/droopiness 00:27:06 How to do a “brow lift” with Botox 00:28:16 Red flags and green flags when looking for an injector 00:33:02 Filler!!! 00:34:25 What is filler made of? 00:38:18 How filler can damage your lymphatic system 00:40:26 How filler can damage your blood vessels 00:42:49 Are there any other ingredients in filler? 00:43:30 Can you add filler on top of filler if you want more, or do you have to wait til what you already have is fully dissolved first? 00:48:02 Filler migration…and does filler truly never go away? 00:52:44 Dissolving filler 00:57:03 Rapid fire audience questions!!! 00:57:10 Lip flip vs. lip filler 00:57:48 Facial threads 00:59:02 Why shouldn’t you get Botox or filler while pregnant? 00:59:32 How do Botox and filler affect people with autoimmune conditions? 01:00:17 What would Dr. Bassiri NEVER do? Visit ⁠⁠⁠⁠⁠⁠Zocdoc.com/CAPSLOCK⁠⁠⁠⁠⁠⁠. 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

In this episode, Sam turns 28 (!!!) and reflects on some life lessons she's learned over the years that she really would have loved to hear from a big sister growing up. She hits on everything from friendships to career to family to love to health to money and beyond, and some are silly, but others are serious. Like, read a book. Stop comparing yourself. Dump him. You get the point. Listen to this episode if you could use a big sister right about now. Key moments: 00:00 Lots of rambly/chatty intro today lol 08:07 28 lessons I’ve learned by age 28 09:07 Lesson #1 11:04 Lesson #2 13:26 Lesson #3 15:06 Lesson #4 16:57 Lesson #5 18:52 Lesson #6 23:09 Lesson #7 24:49 Lesson #8 25:58 Lesson #9 28:14 Lesson #10 29:30 Lesson #11 31:24 Lesson #12 34:17 Lesson #13 36:45 Lesson #14 36:14 Lesson #15 37:46 Lesson #16 38:32 Lesson #17 39:46 Lesson #18 40:57 Lesson #19 42:03 Lesson #20 42:26 Lesson #21 43:51 Lesson #22 46:05 Lesson #23 48:07 Lesson #24 50:27 Lesson #25 51:54 Lesson #26 53:17 Lesson #27 55:04 Lesson #28 Visit ⁠⁠⁠⁠⁠Zocdoc.com/CAPSLOCK⁠⁠⁠⁠⁠. 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

In this episode, Sam meets with Dr. Jessica Shepherd, an OBGYN who has made it her life's work to support women's health and hormones as they age. She explains the importance of your pelvic floor (not just during pregnancy), how muscle mass improves your longevity, what we need to know before getting pregnant, and how to navigate postpartum and menopause. Her mantra is "don't just add years to your life—add life to your years." And today, she's teaching us how. Listen to this episode if you are interested in taking care of your hormones, if you're trying to conceive, if you're struggling postpartum, if you're experiencing menopause, or if you want to be informed BEFORE you hit these stages of life! Key moments: 00:00:35 Guest intro 00:04:48 The gender gap in health information 00:08:21 The best resources for women to seek out health information 00:12:26 What your pelvic floor IS and DOES (hint: it’s not just important for pregnancy) 00:16:25 How to actually strengthen your pelvic floor (more than just kegels) 00:18:18 How does increasing muscle mass make you live longer? 00:21:08 Does it get harder to build muscle mass as you age? 00:23:08 How your lifestyle impacts your hormones 00:25:41 Is cycle syncing real? Does it actually make an impact? 00:28:56 What should we be doing to support our hormones in every stage of life? 00:32:40 How to offset the decline in your hormones as you age 00:34:38 What we should be doing NOW if we want to have children LATER 00:40:42 What people DON’T know about trying to conceive 00:42:49 How your male partner’s health affects pregnancy success 00:46:48 How to support your body and your hormones during pregnancy 00:49:07 What does postpartum actually look like? 00:53:53 A mantra for moms struggling postpartum 00:55:30 What is perimenopause and what does it do to your hormones? 00:57:52 Menopause: what it is and how to survive it 01:01:03 The biggest misconceptions about these transitional phases in a woman’s life 01:02:10 What we’re getting wrong about women’s health Visit ⁠⁠⁠⁠Zocdoc.com/CAPSLOCK⁠⁠⁠⁠. 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

In this episode, Sam details a viral video urging people to stop wearing stretchy workout leggings. Between that and HealthTok, there's been a lot of noise lately about the dangers of synthetic materials in our clothes—polyester, nylon, spandex, elastane, and the like. Allegedly, they're endocrine disruptors, and may even contain carcinogens and other harmful chemicals. But is it a concern that actually moves the needle, or just a buzzy conversation designed to sell detoxes and create engagement on social media? As usual, Sam gets to the bottom of it. Listen to this episode if you're in the loop on HealthTok and always worried about a new endocrine disruptor, if you own lots of cute workout sets that are suspiciously stretchy and sweat-wicking, or if you're pursuing lifestyle changes in an effort to conceive. Key moments: 01:20 The viral video that sparked the idea for this episode 02:43 The terrifying results of a famous fertility study 04:30 What about male fertility? 07:46 Were the results reversible for both the male and female dogs? 07:53 The mechanism by which each gender’s fertility was affected 08:19 Are synthetic fabrics worse for you when they get hot? (i.e. during workout or sauna) 10:00 The questions we’re answering today 10:52 Do synthetic fabrics impact our fertility? 11:18 Effect of polyester on human male fertility (BAD) 13:06 Did the human men ever recover their fertility? 14:03 How much of our clothing consists of synthetic materials? 15:05 Other bad things that can be found in our athleticwear, and how they affect us 16:53 The terrifying truth about fast fashion brands 18:28 How endocrine disruptors in YOUR life can impact your FUTURE CHILDREN 19:40 Your positive/easy fertility story does not invalidate other people’s struggles 21:12 US fertility rates and their correlation to the use of plastic in clothing production 23:52 Data points about the modern impact of microplastics and chemicals on human fertility 26:21 Is the adverse impact of synthetic fabrics worse when they get hot? (i.e. during workout or sauna) 28:15 Do we need to stop wearing our workout clothes? Visit ⁠⁠⁠Zocdoc.com/CAPSLOCK⁠⁠⁠. 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

In this episode, Sam delivers a lecture on the history of the "ideal" (read: socially rewarded) female body type. From the first recorded visual representation of the female form, through Ancient Rome and Greece, the Victorian Era, flappers, the Kardashians, and beyond, she explores the way western beauty standards have changed to reflect societal values at any given moment in time, and the implications and dangers of inflicting those beauty standards upon women. As the history becomes more recent, she reviews the current climate of social media, celebrities and influencers, GLP-1s like Ozempic, photo-editing apps, and more. Listen to this episode if you're just a girl in the world. Key moments: 03:41 History of the idealized female body type 04:38 The first historical record of the female form 07:41 Sylvester Graham and early diet culture in America 09:29 William Banting and William Harvey’s weight loss diet 11:54 Victorian Era England and its impact on preferred female body types 12:06 The real reason women wore corsets in Victorian Era England 13:01 Gibson Girls and the women’s rights movement (so interesting) 14:49 Flappers!!! 16:05 Old Hollywood, Marilyn Monroe, and Playboy 16:43 People become increasingly athletic, and Twiggy is the “it girl” 18:21 The supermodels of the 80s 18:49 Heroin chic in the 90s 19:06 The introduction of ultraprocessed foods in America and the growing divide between thinness and obesity  20:42 “Slim thick,” as popularized by the Kardashians 21:45 Did you know the BBL is one of the most dangerous procedures you can get? 21:57 Social media and photo-editing apps become ubiquitous 22:23 The body positivity movement and the villainization of skinniness 23:16 Currently—people are pretending to be body positive but secretly doing weight loss drugs 24:21 Sam rants lol 25:11 Sam’s point #1: The preferred female form at any given time is a reflection of society’s current values 27:52 Sam’s point #2: Men are often in control of the narrative surrounding women’s bodies 29:31 Sam’s point #3: The body image conversation has always been white and Euro-centric 31:06 Sam’s point #4: Celebrities and influencers are the authority on what’s “in”—and they have unattainable resources and lifestyles 31:50 They’re also LYING TO US LOL 33:21 Villainizing skinny is not inclusive/body positive behavior 34:03 Sam’s point #5: We need to stop speculating on other people’s bodies at all 35:39 Sam’s point #6: SkinnyTok needs to go lol 37:00 The burden of critical thinking 37:24 Sam’s point #7: The overlap between the wellness industry and the trend of being skinny 38:36 Sam’s point #8: Body types should never be “in” or “trending” Visit ⁠⁠Zocdoc.com/CAPSLOCK⁠⁠. 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

In this episode, Sam sits down with Vanessa Rissetto, a registered dietician, Scorpio, and founder of Culina Health. They talk about the brokenness of American healthcare and how Culina is creating an inclusive nutrition economy before deep diving on all the buzzy topics we can't seem to escape in 2025. What are ultraprocessed foods doing to our bodies? Are seed oils really that bad? Are GLP-1s like Ozempic safe for aesthetic weight loss purposes? Listen to this episode if you've ever asked yourself any of those questions, if you're struggling with food noise in the wellness space, or if you want to hear realness from someone who's highly trained and certified to advise you...instead of a healthtokker. Key moments: 00:00:35 Guest intro 00:03:17 The couple that changed Vanessa’s career 00:06:11 The trend of protein-heavy diets and omitting certain food groups 00:08:53 Why registered dietitians are not historically accessible (+ some shade lol) 00:13:10 Sam’s functional health and supplements journey 00:14:43 How Culina makes registered dietitians accessible by leveraging insurance 00:16:56 How the nutrition and dietitian industries are not inclusive 00:19:20 Vanessa’s input on buzzy/trendy health and nutrition topics 00:20:32 Ultraprocessed foods 00:22:05 What ultraprocessed foods do to our bodies 00:23:49 How to easily identify which foods are ultraprocessed 00:26:05 Some foods that you wouldn’t expect to be ultraprocessed…but are 00:28:20 Food dyes 00:29:45 Getting in the weeds on small health things and losing sight of the big picture 00:31:41 SEED OILS!!! In CAPS LOCK bc I know you wanna know lol 00:31:59 Do seed oils cause inflammation? 00:32:38 The serving size conversation that we ALL need to hear 00:37:26 What are the worst foods??? Sugary cereals, processed meats, etc. PLUS a grocery shopping life hack 00:41:10 What kinds of foods should we actively seek out and add to our diets? 00:43:36 Why does it feel like even the healthy foods are unhealthy these days? 00:44:44 What words do you look for on food packaging? 00:48:58 Vanessa’s breast cancer story 00:50:22 Everything is a carcinogen SOS 00:52:21 How Vanessa changed her habits after beating cancer 00:55:21 Biggest nutrition myths 00:58:20 GLP-1s: What they are and how they work 01:01:51 Short-term effects of GLP-1s 01:02:41 Long-term effects of GLP-1s 01:05:00 Everyone is body positive until it comes to themselves: transparency and responsibility 01:09:45 Health tests (GI MAP, DUTCH Test, etc.) are kinda BS 🤐 01:16:55 The future of nutrition trends and the global health conversation Visit ⁠⁠FunctionHealth.com/CAPSLOCK⁠⁠. Visit ⁠⁠⁠⁠Zocdoc.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

In this episode, Sam meets with Jennifer Salzman, an expert on ADHD and the relationship between ADHD and alcohol. They talk about the emotional side of ADHD (particularly how it affects your relationships and your feelings), why alcohol is especially bad for the ADHD brain, how she quit drinking for good, and how she has overcome rejection sensitivity, cognitive hyperactivity, and self-loathing. Listen to this episode if you have ADHD, and you're not necessarily sure if you count as an alcoholic, but you sometimes question your drinking habits. (Hi, Sam here. That's the bucket I fall into, and Jennifer validated a lot of my feelings in this convo, which made me feel really seen and empowered. Highly recommend.) Key moments: 02:27 ADHD in men vs. women 03:18 What it’s like to have ADHD before receiving an official diagnosis 04:39 Do you ever feel like everybody hates you? 05:05 Rejection sensitive dysphoria 06:20 Reading too much into things 06:39 Gen Z self-diagnosing and having access to new language 09:00 How ADHD makes it hard to maintain healthy relationships 10:33 ADHDers are particularly vulnerable to love-bombing (also: moving fast in friendships) 11:50 Having high expectations of people without communicating them 14:43 Resolving the unhealthy patterns 16:06 Practicing mindfulness when we’re so used to living our lives on autopilot 17:35 Common but overlooked symptoms of ADHD (i.e. the emotional piece of it) 18:30 What’s missing from ADHD treatment plans 19:38 Medication as treatment for ADHD 20:11 Drinking while using ADHD medication 21:18 Sam’s first time trying Adderall 24:01 ADHD coping mechanisms (outside of medication) 27:08 Feeling your uncomfortable feelings instead of resisting or repressing them 28:40 Click here if you don’t necessarily identify as an alcoholic, but you sometimes question your drinking habits 31:53 Sam’s current relationship to alcohol 34:18 How the shame and stigma around alcoholism prevented Jennifer from seeking help 35:59 How we worry about the wrong things (aging, fitting in, etc.) 37:50 What alcohol does to people with ADHD 40:07 What it feels like to be unexpectedly diagnosed with ADHD 43:18 Why alcohol is particularly bad for the ADHD brain 45:20 How Jennifer quit drinking (and how she helps other people quit drinking) 52:41 Microdosing for ADHD and Jennifer’s relationship to other substances 56:21 Self-acceptance as a tool for healing 57:55 Peace is not the same as complacency 59:02 Resources for coping with ADHD and substance use disorder Visit ⁠⁠Zocdoc.com/CAPSLOCK⁠⁠. 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

In this episode, Sam answers a question frequently asked by listeners: is weed bad for us? After giving a full-on history lecture about the origins, importation, regulation, criminalization, and legalization of marijuana in medicinal and recreational capacities, she explores published and peer-reviewed research on the potential risks and health benefits of cannabis and, more specifically, marijuana. Listen to this episode if you're a health freak who's curious about the impact of marijuana on your wellness journey, or if you sometimes wonder whether you're using weed just a littttttle bit too much. Key moments: 02:26 Sam’s first time smoking weed lols 07:05 Why we’re doing an episode on weed 09:12 What is marijuana? What’s it made of? 09:29 THC (also known as Delta 9) 10:08 CBD and hemp 11:02 The difference between cannabis and marijuana 11:38 The history of marijuana in medical and recreational applications 12:13 The first recorded use of cannabis 14:55 How cannabis came to the west (as medicine and an intoxicant) 15:41 Early criminalization and regulation of weed in America 17:08 The back and forth between legalization and criminalization between the 1940s and 1960s 18:40 Minimum mandatory sentences are introduced for drug-related offenses, including marijuana 18:59 Counterculture pro-marijuana movements and the Controlled Substances Act 19:38 How weed is classified in the Controlled Substances Act…has legit not changed since the 1970s??? 20:59 Decriminalization in medical and recreational applications 22:26 Joe Biden’s effort to reclassify weed 22:59 The debate on marijuana 23:54 How many US adults smoke weed 24:33 Factors that influence how marijuana affects you 25:06 Important for weed users: Major increase in THC potency over the past few years 25:45 The same weed can affect you differently every time 26:07 How long it takes THC to hit (smoking vs. gummies) 26:53 How THC actually affects your brain 27:17 Anandamide, addiction, and behavior reinforcement 27:56 Short-term effects of marijuana 29:58 Long-term effects of marijuana 32:06 Marijuana use during pregnancy 32:25 The “smoking” part of smoking weed lol 33:20 Emerging research about short and long-term effects of marijuana use (good and bad - a lot more good here) 35:03 Is weed addictive? (Bad news lols) 35:19 Surprising rates of cannabis use disorder among adult users (and comparison to alcohol) 36:17 A quick self-test to determine whether you have cannabis use disorder (please still consult a doctor though bc I am not one) 37:56 Marijuana withdrawal 38:25 Can you overdose on weed? 40:05 My personal position on marijuana, after doing all the research 40:33 To legalize or criminalize? 42:33 Benefits (proven and potential) of CBD Visit ⁠Zocdoc.com/CAPSLOCK⁠. 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

In this episode, Sam sits down with Lindsey Metselaar, host of the popular dating and relationships podcast We Met at Acme. They talk alllll about the state of dating in 2025, from Lindsey's dating "rules," to the impact of technology on dating, to dating while sober, love languages, attachment styles, situationships, and beyond. Listen to this episode if you are single and dating in 2025, or if you're in a relationship and want to set yourself up for success. Key moments:00:01:33 The story of how Sam got her raspy/low voice lol (this went viral on TikTok) 00:03:21 How Sam and Lindsey met 00:05:16 How Lindsey became a dating expert 00:07:48 Lindsey’s rules of dating (don’t text “thank you” after a date!) 00:11:33 How many dates you should wait to sleep with them (according to Lindsey) 00:13:15 Why you should have no more than 2 drinks on a first date 00:13:29 How and why you should try sober dating 00:15:49 The difference between drinking while dating vs. dating sober (Sam and Lindsey’s personal experiences) 00:19:52 Lindsey’s advice for dating sober 00:21:19 Dating and tech (apps, AI, porn, and more) 00:22:01 This Forbes survey showed 98% of people met dates online 00:22:41 How we can build our online profiles and social identities to optimize for dating success 00:24:16 How tech has influenced the dating landscape 00:25:51 Do dating apps actually work? 00:26:42 Hinge origin story (sorta lol) 00:27:29 Is dating tech making people bad at dating/socializing/flirting IRL? 00:28:12 Is technology affecting people’s interest in commitment? 00:30:44 Are you using AI to flirt by text? Click here 00:33:00 The quote that made Lindsey famous 00:33:22 Porn, OnlyFans, Instagram models, and more 00:35:54 The bottom line on tech and dating 00:37:56 The narrative around men online (i.e. man vs. bear) 00:40:09 Incels, incel forums, and Adolescence (spoilers!) 00:45:15 A shift in dating trends between 2024 and 2025 00:47:41 Therapy speak (gaslighting, narcissism, etc.) 00:48:01 Love languages 00:52:01 Attachment styles (anxious attachment and avoidant attachment) 00:54:08 Situationships and how to avoid them/get out of them 00:57:09 Setting yourself up to find The One 00:59:18 Girlfriend and wife (or partner) privileges 01:01:59 How to know if they’re The One 01:04:21 Setting your relationship up for a healthy marriage 01:05:55 What Lindsey wishes she knew when she was 25 and dating Thanks for listening! New episodes are released every Sunday at 8 AM EST, 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! Get up to 15% off at ⁠NIRA⁠. Visit ⁠Zocdoc.com/CAPSLOCK⁠. 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

In this episode, Sam...admits she has a problem lol. She explores the root causes of her need for control (which borders on unhealthy)—why we crave it, why it's hard to let go, why we have to, and how to release it. Lots of storytimes in this episode, so if you want to hear about the Cosmo days—this one's for you. Listen to this episode if you have trouble letting go, if you're the reservations friend who freaks out when someone suggests a walk-in, or if you become insufferable the second you stray from your timestamped itinerary on a vacation. Key moments: 00:37 Sam’s control freak revelation 05:50 Signs you might be a control freak (and it might be affecting your life) 06:22 Are you a micromanager? Plus a Cosmo storytime lol 09:18 If you have difficulty delegating… 10:14 People who always need to be right (and give unsolicited advice) 10:59 Spoiler alert: if you’re a control freak, you probably aren’t a good team player 11:35 Click here if you’re a “fixer” in relationships 12:06 If minor speed bumps send you into a tailspin (or make you insufferable to be around)… 12:46 Unrealistic expectations of commitment to plans 14:15 Validation and approval from other people 14:54 Do you hate change and rely heavily on routines? 15:14 If you feel excessive guilt or responsibility when things don’t go affording to plan…even if it’s outside of your control 16:59 What you can vs. what you can’t control 17:43 What will happen if you don’t release control 18:20 Unearthing the root cause of your need for control 19:13 Early childhood experiences that might lead to an obsession with control in adulthood 21:26 Identifying your triggers 23:37 Identifying and challenging your limiting beliefs 26:14 A quote that altered my brain chemistry 27:54 My therapist absolutely ate with this one 29:39 How to build your mindset (an ongoing practice) 31:52 You can do hard things 32:52 Learning to trust other people 36:12 Refocusing on your priorities 38:42 Sam’s favorite strategies for creating space when her inner control freak gets triggered 41:45 Upcoming episode topics Get up to 15% off at NIRA. Visit Zocdoc.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

In this episode, Sam shares a timely motivational story before diving into the foundations of gut health (What body parts and systems does your "gut" actually encompass? What is your microbiome? How do you know if yours is healthy and balanced? How can you take care of it at home?) in an attempt to pull back the curtain on a topic that's widely discussed across the internet. Since it's the first installment of a multi-episode series on gut health, it's a solo deep dive—but Sam will bring guests on to discuss the various aspects and rabbit holes of gut health down the line, so drop your questions in the comments! Listen to this episode if you hear a lot about your gut and microbiome on TikTok, and want to understand it from a basic biological standpoint before falling for some random supplement an influencer is hawking lol. Key moments: 00:34 Morning motivation (Rory McIlroy and the Masters) 06:51 A message to returning listeners of CAPS LOCK 08:00 Why we are talking about gut health in the first place 10:35 What actually is your gut (gastrointestinal tract), and how does it work? 12:17 The biliary tract (a part of the digestion process that’s talked about way less) 12:37 Which body parts comprise your biliary tract? 13:23 How the biliary tract works 14:54 Other systems in your body that help with digestion 15:12 The gut microbiome 15:54 What makes up the gut microbiome? (Plus a good fun fact about it) 16:27 How your gut microbiome develops 16:59 How new microorganisms are added to your microbiome over time 17:31 What your gut microbiome actually does 18:00 How your gut microbiome affects your digestive system 19:32 How your gut microbiome affects your immune system 20:35 How your gut microbiome affects your heart health 21:07 How your gut microbiome affects your nervous system 21:15 The gut brain axis 22:13 The emotional side of your gut brain axis 22:37 Crazy fact about how your gut controls your emotions 22:49 The correlation between IBS and mood disorders 23:36 How your gut microbiome affects your endocrine system 24:47 How do you know if your gut and microbiome are healthy? 24:53 Characteristics of a healthy gut 25:53 Symptoms of an unhealthy gut 26:33 Mini rant about healthtokkers and gut health 27:24 Sam’s recommendation if you are experiencing unhealthy gut symptoms 27:41 Different tests that evaluate your gut health 28:06 An important warning about gut testing 28:49 Here is where you might want to take notes so grab your notebooks/pens!! 29:00 15 ways to take care of your gut at home 29:05 Natural sources of probiotics 29:21 Two things to limit to improve your gut health 29:35 How chewing and eating speed affects your digestion 30:43 Natural sources of fiber and prebiotics (also: what is the difference between prebiotics and probiotics?) 31:08 Examples of anti-inflammatory foods 31:22 What alcohol does to your gut 31:44 How antibiotics affect your gut 32:01 How to offset the negative impact of antibiotics on your gut 32:48 Foods rich in polyphenols (and what they do for your gut) 33:01 Two controversial tips for improving your gut health 33:16 The impact of breastfeeding on gut health 33:27 Elimination diets—why they’re controversial and their intended effects 34:40 Please drop your gut health questions in the comments!!! Get up to 15% off at NIRA. 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