CAPS LOCK

• Cycle Syncing: How to Feel Your Best During Menstruation, Follicular, Ovulation, and Luteal Phases

  Sam starts this episode by talking about her experience with hormonal birth control, which has resulted in her fully feeling each phase of her cycle for the first time in her life. On a mission to manage her hormones and mitigate her PMS symptoms through dietary and lifestyle changes, she explores the best (doctor and dietician-approved) ways to eat, exercise, sleep, socialize, and take care of yourself during the four phases: menstrual, follicular, ovulation, and luteal. Listen to this episode if you're considering going off of hormonal birth control for the first time in a long time, if you're interested in supporting your reproductive health in line with your body's natural rhythms, or if you think cycle-syncing is BS and want to hear about Sam's journey getting started. Key moments: 00:36 Sam’s personal journey (prob TMI lol) 04:48 Major upcoming episode about going off birth control 07:32 The surprising thing Sam started experiencing in her cycle 07:49 How we arrived at this episode 08:35 The tiny change in Sam’s routine that changed everything 09:36 Results Sam saw in just 6 weeks of cycle syncing 12:25 Who should try cycle syncing? 13:11 A refresher on the menstrual cycle 15:17 The length of your menstrual cycle and the four different phases 15:59 Menstrual cycle vs. 24-hour cycle (both hormonal) 17:00 Different ways to track your cycle 17:55 This is a good time to start taking notes (plus a simple layout/format) 19:09 Phase 1 - menstruation 19:12 How to eat during menstruation 23:46 Sam’s take on cravings during your period 24:40 How to exercise during menstruation 26:09 Other tips and tricks for managing the menstrual phase (socializing, sleep, sex, etc.) 27:52 Phase 2 - follicular 28:48 How to eat during your follicular phase 30:15 How to exercise during follicular 31:19 Other tips and tricks for managing the follicular phase (mood, making plans with your friends, hormones, etc.) 32:08 Phase 3 - ovulation 33:10 Hormonal changes during your ovulatory phase 33:42 How to eat during ovulation 34:17 Eating to support your reproductive health if you’re trying to get pregnant 34:51 How to exercise during ovulation 35:53 Other tips and tricks for your ovulatory phase (trying to conceive, social battery levels, etc.) 36:42 Phase 4 - luteal (most closely associated with PMS) 37:15 How to eat during your luteal phase (anti-inflammatory diet, healthy fats, etc.) 38:31 How to exercise during luteal 39:22 We should be doing this more during luteal 40:00 Mini feminist rant lol 41:01 Other tips and tricks for luteal (listen to your body!) 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

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  52:00
• Alice Mushrooms: The Future of Food as Medicine

  In this episode, Sam meets with Charlotte Cruze and Lindsay Goodstein, the founders of Alice Mushrooms. They discuss what notable supplement companies are doing wrong, the impact and varying applications of functional mushrooms, their major career pivots, and the future of food as medicine. Listen to this episode if you need inspiration to pivot in your career, if you're curious about functional medicine and mushrooms, or if you want to pee your pants laughing when Lindsay tells us about the time she took 6 sex chocolates before a massage. Key moments: 00:33 Introduction to guests 02:04 Why they started Alice Mushrooms (hello functional medicine) 03:53 How they found each other and teamed up 04:33 Both of their major career pivots and entrepreneurship advice 07:49 The efficacy efficacy of functional mushrooms (and how they’re different from pharmaceuticals) 09:28 How and why they made their product hit instantly 11:18 How fast will you feel the effects of the mushrooms? 12:06 Are there any long-term effects? And how long does it take to feel those? 14:45 What *actually* are adaptogens and nootropics? 15:39 Adaptogens: What they are and what they do 17:28 Nootropics: What they are and what they do 18:58 The most common misconceptions about functional mushrooms 21:27 Why did they put the mushrooms in chocolate instead of capsules? 21:35 Food as medicine and nutrient absorption 25:25 How Lindsay went Breaking Bad to make the initial product in her kitchen lol 25:59 How they developed the product to make sure it tasted good AND was effective 27:25 Other active ingredients that interact with the mushrooms for optimal efficacy 27:58 A deep dive on all the ingredients 29:58 Types of mushrooms that are replacing drugs in early clinical trials for Alzheimer’s and ADD/ADHD 31:50 The mushroom sourcing process and what most big shroom companies are doing wrong 34:53 The extraction process (sooo interesting) 38:05 The hard-hitting question: Do they work? Lol 42:10 What each type of chocolate does 44:11 HILARIOUS story about how well the sex chocolates work 49:18 How did they make something that balances your hormones? 52:07 Let’s talk about psychedelics (we haddd to) 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! 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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• Has Your HIIT Workout Stopped Working? The Relationship Between High Intensity Exercise and Cortisol

  In this episode, Sam discovers that her favorite workout routine has stopped giving her the results she’s looking for. On a journey to figure out why (and how to fix it), she explores the impact of high intensity training on cortisol levels, and how cortisol creates inflammation in the brain and body, leading to a wide range of mental and physical dysfunction. Listen to this episode if you think you’ve “plateaued” in your workouts, if you’re going hard at the gym but not making progress, or if you’re a HIIT or weightlifting girly who's interested in learning more about the benefits low-impact exercise. Key moments: 00:35 Quick trigger warning (body image, eating/exercise disorders) 01:37 History of Sam’s HIIT workout obsession 02:55 Origin of Sam’s weird relationship to food and exercise 04:47 A time when Sam literally didn’t work out at all (off-brand lol) 05:43 The downside of having a good metabolism in college 06:03 How Sam established a solid workout routine for the first time 07:35 How Sam’s love affair with Rumble Boxing began 09:03 What changed 10:17 Feeling bloated, puffy, and exhausted from HIIT workouts 11:17 HIIT/weightlifting ego bias against low-impact workouts 11:35 The Pilates girlies might be onto something 11:57 What if your go-to workout has simply…stopped working? 12:20 The relationship between high-intensity workouts and cortisol 12:52 How cortisol can be good for you 13:05 What happens when you produce too much cortisol 13:49 How you can become desensitized to anti-inflammatory responses 14:23 How cortisol affects your thyroid and your metabolism 17:00 Why recovery after a workout is actually effective for reducing bloating and puffiness 17:15 Vasodilation—one reason you’re feeling inflamed after high-intensity exercise 18:52 How high-intensity training can mess with your sleep 19:56 How sleep-related inflammation affects your brain (not just your body) 20:32 The vicious sleep-cortisol cycle 21:05 How high-intensity workouts make your body retain fluids (leading to puffiness) 23:16 Why HIIT isn’t always the best for fat burning (low-intensity might make you lose more weight) 23:57 “Toning” your muscles is a myth—here’s the truth and how to achieve it 25:46 The bottom line on cortisol in workouts 26:14 The importance of moderation (in everything) 27:35 Upcoming episode topics 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

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  35:39
• Optimizing Your Glymphatic System to Detox Your Brain While You Sleep

  In this episode, Sam explores the glymphatic system (no, not the lymphatic system!) and how it works to detox our brains after we fall asleep. Inspired by a TikTok video, she deep dives into a recent scientific discovery, is shocked to learn about what the brain does to itself while we're unconscious, and shares strategies for optimizing its performance to protect ourselves from cognitive dysfunction as severe as Alzheimer's and dementia. Listen to this episode if you want to geek out with Sam, if you want to learn something new about the way your brain and body work together to protect you, or if you need some motivation to improve the length and quality of your sleep at night. Key moments: 00:33 The importance of sleep and how it gets lost 01:43 Found a benefit of doomscrolling LOL 02:42 The TikTok video that led Sam to this topic 03:15 Brief overview of the glymphatic drainage system and process 04:16 The difference between the LYMphatic system and the GLYMphatic system 04:32 It all starts here, in your circulatory system 05:40 The role of lymph in your body’s waste processing system 06:56 How your body gets rid of toxic waste 07:04 What do lymph nodes actually do? 08:00 How lymphatic drainage massages work (spoiler: they’re not a scam) 08:35 When you should get a lymphatic drainage massage 08:47 What is the glymphatic system? 09:50 How your brain produces metabolic waste 10:35 What’s in metabolic waste, and what does it do to our brains? 11:24 What carbon dioxide buildup does to our brain 11:52 What lactate buildup does to our brain 12:21 Two of the biggest Alzheimer’s contributors/markers 14:19 Why we need waste drainage from the brain 14:38 Your brain does WHAT when you sleep? 15:12 Where does all that toxic waste go? 16:18 Circumstances by which this process could get disturbed (you experience BOTH of them) 17:14 Approaching health by controlling what we can 18:22 What happens when your brain isn’t draining properly 18:48 A groundbreaking case study proving why it’s so important to drain (proving the risk of drainage interruption and the importance of the glymphatic system) 24:09 How we can optimize our glymphatic system to keep our brains healthy 24:34 How sleep impacts the glymphatic system 25:15 Do you sleep on your back or your side? 25:47 Specific types of exercise that help 26:37 An important aspect of your diet that impacts your brain drain 26:53 Why does everything come back to alcohol lol SOS 27:55 Can intermittent fasting help your brain detox? 28:34 Sam’s 26 favorite stress management techniques with no explanation or elaboration lol 30:03 Upcoming episode topics 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! 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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  37:07
• Dr. Jonathan Leary: Alternative Medicine, Social Wellness, and the Future of American Healthcare

  In this episode, Sam meets with Dr. Jonathan Leary, founder of Remedy Place. They discuss his journey from practicing traditional to alternative medicine, the current state of American healthcare, the rise of holistic and functional medicine, and the future of wellness. Listen to this episode if you want to feel empowered to learn more about your body and health, if you want to learn how to cut through all the health misinformation online, or if you want to hear some perspective from someone who's pioneering the future of wellness. Key moments: 02:52 Why Dr. Leary left traditional healthcare and turned to holistic and alternative medicine 05:33 He thinks THIS common healthcare practice should be illegal 05:52 How social media plays a role in alternative medicine 07:55 What’s wrong with the American healthcare system 09:41 How our healthcare system is best used 09:51 “The top 8 chronic conditions in the US last year were the highest they’ve ever been” 11:00 Why are Americans getting sicker? 12:13 One of the biggest problems with Americans’ mental and physical health 13:54 Where to meet your next boyfriend lol 14:11 Social connection and longevity 16:20 The problem all wellness people face (and how he’s solving it) 18:08 New Yorkers are facing THIS major problem 19:34 Social wellness is rising inversely against drinking 21:03 Commentary on drinking culture in the US 21:48 THIS thing you might be experiencing on a daily basis is 6x worse than alcohol 24:12 We need to start thinking about our health in this new way 27:31 How to instantly get an instruction manual for your body 29:02 How to cut through the misinformation about health online 30:22 The biggest red flag in the health and wellness industry 31:36 The foundational pillars of health 32:26 How to have a healthy social life 33:36 Routines turn into habits turn into change 33:49 Stress is NOT always bad for you 37:33 The important realization he had about stress 39:43 Raising awareness about Eastern medicine 44:23 What is within our control when it comes to our health? 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! 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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