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