Podcast Summary

Work in Progress with Sophia Bush

Episode: Rory Uphold
Air Date: December 22, 2025
Guest: Rory Uphold, writer, podcaster, and author of A Final Girl’s Guide to the Horrors of Dating

Overview

This episode of Work in Progress features a candid, energetic, and deeply vulnerable conversation between host Sophia Bush and her longtime friend, Rory Uphold. The two discuss Rory’s bestselling book, A Final Girl’s Guide to the Horrors of Dating, using horror movie metaphors to dissect modern love, societal expectations, shame, resilience, and personal growth. With humor and raw honesty, they trace Rory's journey and unravel the complicated intersections of romance, gender, and self-worth.

Key Discussion Points & Insights

1. The Final Girl Metaphor & Its Power

Timestamps: 05:20–16:46

• The concept of the "final girl" (the lone survivor in horror films) and how Rory uses it as a framework for women navigating modern dating.

• Rory explains the pervasive horror metaphors we use to describe dating—ghosting, zombies, memento mori, etc.—and how they connect to real relationship experiences.

• Insight: Societal language links love and death, shaping our expectations and internal scripts about relationships.

  • Quote:
    “There’s this weird intertwined relationship between love and death in the way that we speak about it… Ghosting, orbiting, zombie—all of that came into the forefront. Bed, death.”
    (Rory, 13:19)

• The final girl trope demonstrates audience discomfort with vulnerable men, highlighting underlying gender dynamics in both films and real-life relationships.

2. Childhood, Resilience, and Loss of Innocence

Timestamps: 06:34–11:37

• Sophia and Rory reminisce about childhood innocence and the inevitable buildup of trauma and caution in adulthood.

  • Quote:
    “There was, like, a sparkle and a joy and an innocence that I had back then that I don't have anymore... But I think sometimes when I think about going back to the younger version of myself, that's the part where I'm like, oh my God. Yeah, that was exciting. Cause, like, I just believed in fairy tales and hope and all of these things. And I still do. But it's on top of a lot of deprogramming and reprogramming.”
    (Rory, 10:24)

• The impact of trauma on personal growth and the role of therapy and self-reflection.

3. Societal Conditioning & Patriarchy in Love

Timestamps: 16:46–20:24

• The persistent myth of being “chosen” and how women are socialized to seek validation through love.

  • Quote:
    “We grew up in the era where the greatest thing you could be was chosen. We were never taught… to choose.”
    (Sophia, 16:46)

• Rory’s mission with her book: Teaching women to claim agency—“Stop trying to be chosen and learn how to choose.”

• Impact of generational changes: Fewer women choosing marriage in recent decades.

4. Vulnerability, Shame, and the Process of Writing

Timestamps: 20:39–23:50

• Rory opens up about her process—writing vulnerably, despite fear that the stories are “too much.”
• Importance of accountability and embracing embarrassment as keys to healing and true connection.
  • Quote:
    “If I share my embarrassing things, maybe you'll share your embarrassing things, and then no one has to be embarrassed.”
    (Rory, 31:22)

5. Reframing Heartbreak as a Catalyst

Timestamps: 34:15–39:38

• Heartbreak as life’s “greatest inertia”—enabling personal reinvention, creativity, and resilience.

  • Quote:
    “You'll never have more inertia in your life than after you have your heart broken. Sometimes we fail to start over and we need someone to restart us. It's a full reboot.”
    (Rory, 34:28)

• The necessity of difficult experiences in shaping self-awareness and gratitude for life’s “hard-won” moments.

• Mary Oliver reference: “A box of darkness... That too, was a gift.”

  • Used to illustrate how pain, while hard, can become a source of transformation.

6. The Book's Humor: 'Dicksand' and Levity

Timestamps: 41:44–43:05

• Rory explains “dicksand”—the quicksand-like trap of stagnant, situationship relationships.

  • Quote:
    “Dicksand is the relationship equivalent of that... relationships that keep you stagnant… if you are saying that knowing that you also actually do want to like have kids or get married or move in together, and you're in this casual thing, well, like that's, you're actually not in alignment.”
    (Rory, 41:49)

• Chronic breakups, situationships, and the pain of wasted time.

7. Breakups, Healing Protocols, and Communication

Timestamps: 48:09–50:58

• There is a societal protocol for physical injuries, but not for healing heartbreak.

• Emphasizes the need for "no contact," heartbreak “funerals,” and personal boundaries.

• On ghosting:

  • Quote:
    “When somebody ghosts, it's never a reflection of you. It's always a reflection of them... it's their inability to have an uncomfortable conversation.”
    (Rory, 49:37)

• Practical advice: Start practicing boundaries with small “no’s” to grow into bolder self-expression.

8. Patriarchal Conditioning, Gender, and Shame

Timestamps: 54:20–60:39

• How media and societal scripts prime women for romantic disappointment and reinforce the “good girl”/“player” double standard.

  • Quote:
    “Women have been conditioned to be palatable to men and to perform a certain way in order to be loved… A lot of it is conditioning.”
    (Rory, 54:20)

• The roots of slut-shaming: religion, agriculture, economic control, and patriarchal stability.

• Monica Lewinsky reference and the idea of the “scarlet albatross”—society’s persistent, punishing shame for women.

9. Challenging Narrative: Singlehood and Relationship as Value

Timestamps: 69:06–74:05

• The myth of “spinsterhood” and how independence is historically framed as negative for women.

  • Quote:
    “Spinster was a financially independent woman who was not married in her 30s. But that was seen as a negative.”
    (Rory, 70:01)

• The societal imperative to position romantic relationships as life’s central, validating achievement—often oppressing women and encouraging settling for less.

• The “single renaissance”—redefining value outside of romance.

10. Being Your Own Best Friend & Setting Boundaries

Timestamps: 76:12–81:27

• Rory’s life mantra: “Be your own best friend.”

  • Exercise: Imagine your best friend in your relationship. Would you want that for them? If not, why accept it for yourself?

• On self-talk: Most of us are crueler to ourselves than we’d ever be to a loved one.

  • Quote:
    “The person that has hurt me the most is me, full stop.”
    (Rory, 77:11)

• Decluttering past relationships with the “Relationship Graveyard” method—delete threads, rename contacts, refuse haunting exes.

11. Ghosting and Rewriting Your Story

Timestamps: 78:58–81:24

• Ghosting as an ‘epidemic’; reframing it as “rejection is protection.”
• The importance of controlling your inner narrative:
  • “A lot of times the call is coming from inside the house.”
• Emphasis on healing for women, by women, in a world “not meant for you.”

12. Health & Personal Works in Progress

Timestamps: 81:41–82:49

• Rory shares ongoing work on health issues:
  • Experimenting with melasma treatments (connected to skin/autoimmune issues)
  • Recent experimentation with low-dose naltrexone and GLP-1 microdosing for chronic fatigue.
• Commitment to sharing findings and keeping wellness an open conversation.

Notable Quotes & Memorable Moments

• “Stop trying to be chosen and learn how to choose, because you really are the decision maker—even though we grew up in a world that has conditioned you to believe that you need to be picked.” (Rory, 17:11)
• “Accountability is one of the absolute superpowers of any final girl. And by the way, anybody can be a final girl. That’s a genderless title in my opinion.” (Rory, 30:20)
• “You can’t tame what you can’t name.” (Sophia, 34:15)
• “If I share my embarrassing things, maybe you'll share your embarrassing things, and then no one has to be embarrassed.” (Rory, 31:22)
• “You cannot wreck a home that was never fully built. If you can take it, if it walks freely, you can't steal something that walks away freely.” (Rory, 63:37)
• “There are the horrors that happen to you and there are the horrors that happen inside of you. And a lot of times the call is coming from inside the house.” (Rory, 80:42)
• “Be your own best friend… Think about your relationship right now and put your best friend in it. Your daughter, your sister, your mother. Are you rooting for them?... If you would never let somebody speak to them that way or treat them that way, why do you do that to yourself?” (Rory, 76:12 & 77:27)

Episode Flow & Tone

• Deeply personal, both humorous and poignant.
• Rich in feminist analysis, pop culture references, and practical advice.
• Equal parts self-aware, compassionate, and unflinchingly honest—reflecting the “work in progress” ethos.

For Listeners Who Haven’t Tuned In…

• This episode is a must for anyone interested in unlearning patriarchal narratives, building resilience, and finding joy on their own terms.
• Rory Uphold’s insights blend the metaphorical with the real—helping listeners see heartbreak, shame, and self-worth with new clarity.
• There’s practical, tangible advice—how to break cycles, heal, and champion yourself (and your friends) in life and love.
• Above all, the episode inspires: you’re allowed to be both “a masterpiece and a work in progress, simultaneously.”

Recommended Segments

• [13:19] Love, Death, and Horror Metaphors
• [17:11] Shifting From “Being Chosen” to Choosing Yourself
• [31:22] Sharing Shame and Connection
• [41:49] The Perils of “Dicksand”
• [76:12] “Be Your Own Best Friend” Mantra

Get Rory’s book, follow her irreverent advice online, and never forget: surviving is only the beginning—thriving is the real story.