CAPS LOCK

In this episode, recorded LIVE from the Drinks With Benefits alcohol-free festival in NYC, Sam has three powerful conversations that share a central theme: alcohol. The first conversation features Rob Long, founder of Surf Dating, and Tawny Lara, author of Dry Humping. Together, they explore the relationship between alcohol and romantic relationships. The second conversation features three panelists: Vanessa Rissetto, RD (CAPS LOCK's favorite dietitian), Dr. Michael Mobasser, an internal medicine doctor here in New York, and Kendall Bierman, a licensed therapist specializing in addiction. Together, they dive deep into the impacts of alcohol on your mind and body. The third conversation features Justin Garland, founder of The Maze, and Rachel Hechtman, founder of Sober in Central Park. Together, they discuss how to find and build community in alcohol-free spaces. Listen to this episode if you're interested in going alcohol-free. Join ⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠. Check out Drinks With Benefits: https://www.instagram.com/drinkswithbenefits/ 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 her dream podcast guest...on HIS podcast! (Don't worry, we'll get him for CAPS LOCK too.) They talk about Gen Z's approach to wellness, the healthy habits of people who live to 100, changing your environment instead of your routine, and Sam and Dan's formulas for a wellness-focused lifestyle. Listen to this episode if you're so proud of Sam for hitting this milestone bc she is actually so excited about it (yes, Sam is writing this lol)<3 Watch this episode on YouTube: https://www.youtube.com/watch?v=GLv3ZE9AjzM 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 sits down with Mila Magnani, founder of Milamend and PCOS advocate, to learn about the struggle women with hormone imbalances face—largely unsupported by traditional medicine. After years of knowing something was wrong (read: puberty at age 11, hair growth along jawline, hair shedding on scalp, severe cramps, unexplained 30 lb. weight gain, and more), Mila was sick of being told by her doctors that everything was normal. Over and over, they told her to try birth control, Spironolactone, IUDs...one (woman!) doctor even told her to "eat less, move more." So she took matters into her own hands, discovering and refining a supplement stack that healed her symptoms and gave her her life back, and later turning it into a blend that women facing the same challenges could buy in one shot, instead of struggling and searching for years like she did. Listen to this episode if you have PCOS or any other kind of hormonal imbalance. Key moments: 00:05:35 Mila’s PCOS story 00:06:42 Hitting puberty at age 11 and birth control at 13 00:09:09 Realizing her cycle was never “normal” 00:10:47 Going to the doctor for the first time 00:13:17 The invisible pressure of sharing your symptoms with male doctors 00:17:26 Starting Spironolactone 00:18:12 Being labeled “the sick kid” at school 00:18:52 Getting a POTS diagnosis 00:20:52 Spironolactone and POTS 00:23:19 Having cravings and getting extremely hungry, even right after eating 00:25:00 Getting an IUD to purposely eliminate her cycle 00:27:46 Complications from the IUD 00:29:53 The day that everything changed 00:31:46 The problem with the “money doesn’t buy happiness” mentality 00:33:29 The dangers of “pushing through” when things are bad 00:34:48 Developing thyroid problems (hypothyroidism) due to physical, mental, and emotional stress 00:35:05 Gaining 30 pounds in 2 months 00:36:13 Going back to traditional medicine…and getting prescribed antidepressants 00:37:46 Why the difference between “normal” and “optimal” bloodwork results is actually VERY important 00:39:33 Different types of PCOS 00:39:56 Running out of money for American healthcare 00:40:13 Turning to functional medicine, chiropractors, health influencers, etc. 00:41:19 A huge red flag for chiropractors and functional medicine 00:42:37 Taking her health into her own hands 00:43:43 Nutraceuticals 00:45:52 FINALLY getting a PCOS diagnosis 00:52:42 Standing up for yourself in the doctor’s office (or bringing an advocate!) 00:54:33 Why hormone testing is so complicated and difficult 00:56:47 Feeling defeated by PCOS treatment options 00:59:21 The supplement stack she used to treat her PCOS 01:00:42 What is inositol? 01:08:02 Healing fully in 6 months by using the right supplements 01:09:33 Why she doesn’t regret using birth control, spironolactone, etc. 01:10:15 How to know which supplement brands can be trusted 1:15:17 Non-negotiable lifestyle changes that help with PCOS Try Milamend: https://www.milamend.com/products/hormone-balance 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 sits down with Danielle Gronich and Kayleigh Christina, both of whom suffered from severe cystic acne for years, healed completely, and later became the co-founders of CLEARSTEM. They walk Sam through the process of working together to heal Kayleigh's acne in just EIGHT WEEKS using a combination of dietary and lifestyle changes, supplements, and topical treatments, which begs the question: HOW? Don't worry—we tell you. Listen to this episode if you want to actually achieve perfect skin by healing from the inside out—not by effing up your hormones or suppressing surface-level manifestations of internal stress. Key moments: 03:25 Why they didn't seek investors 06:32 Both founders’ severe acne journeys 15:17 Most common acne triggers 17:44 What we’re getting wrong about hormonal acne 18:58 How our supplements cause hormonal acne 20:37 The sugar-free sweetener messing with your hormones 22:55 Things you would never expect to give you acne…but do 26:52 The most important thing to do before you buy food or products 27:36 Why Biotin is the scam of the century 28:57 The top pore-clogging products + ingredients 31:03 The FREE tool you can use to check the ingredients in your products 35:18 The top lifestyle + dietary changes you can make RIGHT NOW to help your acne 37:33 How to transition off Spironolactone and birth control Join WHOOP. Use code CAPSLOCK for 15% off at CLEARSTEM: https://clearstem.com/ 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 links cravings and unhealthy eating habits to her worsening anxiety when she stumbles upon old research from episode #21: Gut Health 101. Turns out, the connection between your diet and your mental health runs wayyy deeper than just blood sugar spikes and crashes. So she explores the role of your microbiome, your vagus nerve, glutamate, GABA, and more to uncover the truth about food, anxiety, and depresion. Listen to this episode if you've been eating like crap lately! Key moments: 08:19 The truth about burnout 13:20 The gut-brain axis, explained 13:38 What is your enteric nervous system (ENS)? 16:12 How the gut-brain axis affects your emotional state 16:20 Which neurotransmitters are produced in your gut? 17:41 How the bacteria in your gut can cause depression, stress, and anxiety 18:25 The link between IBS and clinical depression 19:52 The vagus nerve’s role in the gut-brain axis 20:19 What does the vagus nerve actually do in your body? 23:44 WTF is glutamate, and what does it have to do with your mental health? 24:38 What does glutamate do? 26:48 Foods that have high glutamate 27:43 WTF is GABA? 29:10 How does our diet affect glutamate/GABA balance? 31:35 The vicious cycle of unhealthy eating, glutamate and GABA production, and mood disorders (spoiler: they all feed each other) 33:16 Other ways your diet causes depression or anxiety 36:15 The impact of alcohol on glutamate and GABA production 38:54 How to change your diet to improve your mental health 39:28 What is vagal tone and how do you improve it? 39:52 Symptoms of poor vagal tone 40:10 5 things you can do RIGHT NOW to improve the health of your vagus nerve 42:36 Foods and eating techniques to beat anxiety and depression 44:00 HOW to eat (not just WHAT to eat) Join ⁠⁠WHOOP⁠⁠. 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 has to rewatch an episode of Loot three times because she can't lock in for the life of her. Problematic! So she decided to embark on a mission to understand her inability to concentrate one one task for more than 90 seconds at a time. Ultimately, she attributes her lack of focus to a two-pronged problem we ALL face every minute of every day, and discovers eight actionable strategies for exercising and improving your attention span that we can implement starting right. Freaking. Now. Listen to this episode if watching TikToks on 2x speed STILL isn't fast enough. Key moments: (Lots of yap intro today lol) 22:07 Why our attention spans are so short right now 22:16 The age of information overload 24:51 Why we’re all doing phone-free time wrong 26:13 The 3-level phone-free challenge (see if you can get to level 3) 29:46 Sam’s favorite entry-level meditation app 32:58 How single-tasking can extend your attention span (and productivity!) 36:05 How much caffeine is good for your attention span vs. needed for energy/productivity? 38:15 You can exercise and strengthen your attention span, and it’s actually fun :) 40:12 The best practices for amazing sleep hygiene 42:19 How sleep apnea affects your concentration and focus 43:45 How your vision and hearing affect your attention span Join WHOOP. 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 is caught, red-handed, ON CAMERA...with disgraceful posture. Again. And that was her final straw! So she decided to play a game of "scared straight" with herself, and unfortunately for you, that means you're playing too. Because, let's be real: we all have terrible posture at least sometimes. Mostly when we're working from home or hunched over our phones. And besides looking bad, it turns out that bad posture is actually terrible for your health! Heart problems, digestion problems, nerve damage...the list goes on. So let's fix that. Listen to this episode if you spend 80% of your time hunched over a phone or laptop. Key moments: 08:20 How bad posture can affect your neck and back 08:26 Here’s how much your head weighs at different postures 11:18 Balance and its far-reaching impact as you age 12:22 What your pelvic floor actually does 12:50 Why old people die quickly after taking a fall 14:26 How your posture affects your lung capacity…and what that means for you 16:00 Bladder control problems arising from poor posture 16:51 Posture and your digestion 18:37 FYI: Poor posture causes hormone imbalances!!! 18:44 The Harvard research that correlates posture and cortisol levels 20:20 Nerve damage from poor posture (it doesn’t have to be a severe behavior to have severe consequences!) 21:51 If you take NOTHING ELSE AWAY from this episode…take this (how bad posture affects your cardiovascular system) 23:46 What good posture actually looks like 23:53 The mistake most people make when trying to fix their posture 29:11 Exercises, habits, and products to fix your posture 29:33 The best exercises and skills to practice for postural health 30:18 Which tight muscles are affecting your posture 32:24 How to change your workspace to encourage good posture (chair, desk, and computer adjustments) 36:15 Habits to fix your posture during a sedentary workday 37:39 The best types of workouts for posture and core strength 38:04 A posture-correcting sports bra with a built-in brace?? (Taylor Swift wore it while rehearsing for the Eras Tour!) Join WHOOP. 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 Vienna Pharaon (@mindfulmft) to learn about core wounds—those "first time" moments when we're let down, disappointed, betrayed, or otherwise hurt—and how they show up in our adult lives and relationships. They discuss where those core wounds come from (yes, we all have them, even if we had great childhoods!), how to spot them in your patterns and reactions, and, ultimately, how to heal from them. Listen to this episode if you've ever had a big, strong reaction to something, if you're interested in inner child work, or if you want to be a better friend, partner, and family member. Key moments: 01:47 Freud, Attachment Theory, Object Relations, and more 04:52 Core wounds—how childhood trauma shows up in adulthood 06:11 Can my core wounds come from experiences later in life, or is it truly just childhood trauma? 07:34 The five core wounds 08:43 Descriptions of the core wounds and how they affect you in adulthood 10:15 The worthiness wound (feeling like you don’t have inherent value or worth) 11:09 The belonging wound (“nobody gets me/I don’t belong here”) 11:54 The prioritization wound (never feeling like anyone’s #1) 12:22 The trust and safety wounds (being guarded or hypervigilant/being clingy) 13:27 How we internalize pain determines which wounds we get 14:15 Why someone with a happy childhood/family still has core wounds 24:21 The 2-minute quiz that can tell you which wound you lead with 24:35 A full description of the trust wound (Sam leads with this one) 25:05 Can core wounds come from friendships or romantic relationships? 29:11 Breaking and building trust with YOURSELF 31:46 How to start doing inner child work 34:07 What if you don’t really have memories from your childhood? 38:36 What to do when other people show their core wounds 41:39 The difference between emotional maturity and emotional immaturity 43:47 The 3 steps of healing from childhood trauma 49:20 Why do emotionally intelligent women get stuck in the same dating patterns? 50:19 How to tell the difference between falling in love with someone vs. they activate a familiar wound 53:24 Why it’s easier to give love than to receive it 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 relives some moments from the first year of CAPS LOCK that really capture what the show is about. Moments that might literally make you laugh or cry (Sam does both throughout the course of this episode), moments that are profound—even some that have enormous implications, reaching far beyond our small-but-mighty audience. The idea here is that, going into 2026, we all have different goals. We all need to hear different things in this moment to start it off on the right foot. So, as usual—take what you need, and leave what you don't. Key moments: 01:24 Welcome to 2026! 07:07 How vaping affects your fertility and reproductive health (excerpt from episode 9, featuring Quit With Jones) 09:22 How belonging to a community affects your physical health (excerpt from episode 14, featuring Dr. Jonathan Leary of Remedy Place) 23:35 If “eat healthy” is one of your New Year’s Resolutions, listen up! (excerpt from episode 26, featuring Vanessa Rissetto, RD) 31:51 Dating for marriage in 2026 and beyond (excerpt from episode 23, featuring Lindsey Metselaar of We Met at Acme) 36:48 A surprising way that ADHD can affect your friendships and relationships (excerpt from episode 25, featuring Jennifer Salzman) 42:20 How having kids changes your body forever (excerpt from episode 33, featuring Taylor Rae Roman) 47:31 Why Gen Z is facing extremely high unemployment rates right now (excerpt from episode 48, featuring Suzy Welch) 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 thinks she's sitting down to talk exclusively about the supposed "dangers" of Bluetooth and wireless headphones. Ha. As if she could get through a single Google search without going down a 20-subject rabbit hole, ultimately staying up way past her bedtime to bring you a much more comprehensive episode about every type of radiation, where it comes from, and how dangerous (or not dangerous at all) it really is! Listen to this episode if you saw your favorite influencer throw out her microwave oven and your favorite Healthtokker slander AirPods on the internet. Key moments: 00:34 CAPS LOCK updates for over the holidays 01:49 Wireless headphones origin story 04:49 How Healthtokkers use fear mongering to sell us products 09:40 What are EMR (electromagnetic radiation) and EMF (electromagnetic fields)? 09:52 Natural and manmade sources of radiation 10:49 Mechanical waves vs. electromagnetic waves 11:31 The electromagnetic spectrum (all the different types of waves and radiation) 12:31 Where radio, phone, WiFi, Bluetooth, and TV fall on the radiation spectrum 13:36 How much radiation is your microwave oven putting out? 14:46 Where infrared falls on the radiation spectrum (heat sources) 15:47 Can you see and/or feel radiation? 16:15 The human body literally emits radiation!!! 17:13 Your lightbulbs probably emit more radiation than your microwave 18:18 THIS is where radiation starts becoming dangerous (according to current science) 18:27 Ionizing vs. non-ionizing radiation 19:07 Can non-ionizing radiation still harm you? 20:56 How dangerous are x-rays? 21:17 The most dangerous type of radiation 21:55 How you might get exposed to gamma rays in your life 22:11 THIS radiation is the #1 cause of lung cancer in non-smokers and the #2 cause overall and TBH we are all exposed to it and we should really be talking about this more?????? 24:01 What do you MEAN cancer treatment is exposure to gamma radiation???? 26:12 Are our electronic devices giving us cancer? 27:13 So why are radio waves a group 2B (possible) human carcinogen due to possible increased risk of brain cancer? 30:29 How human carcinogens are classified 31:06 Some other 2B possible carcinogens, for context… @ Diet Coke lovers 32:21 The bottom line on cancer risk 34:17 Is this type and level of radiation affecting your fertility? 35:22 Electromagnetic sensitivity and electrohypersensitivity disorder 38:20 Changes you can make if you want to be extra cautious about your daily EMR/radiation exposure Join ⁠⁠⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠⁠⁠. 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 teaches you how to make a good first impression—at a job interview, on a date, with friends...you name it. There's science behind how we hold our bodies, the tone of voice we use, and other seemingly insignificant choices that actually have a major impact on how we're perceived. And now, there's a formula for putting your best foot forward. Listen to this episode if you're interviewing for jobs, trying to make new friends, or find a life partner! Key moments: 00:34 Bestie time + life updates 01:09 CAPS LOCK’s Spotify Wrapped 04:36 Updates on my bulking journey 06:53 Gearing up for 2026 and making New Year’s Resolutions 11:57 The top 3 episodes of CAPS LOCK in 2025 15:50 How to make a good first impression 15:58 What being early (or late) says about you 16:17 What time to arrive for a job interview vs. a date 18:02 Dressing for the job you want (at work and in life) 23:05 Genius hack on how to dress for a job interview!!! 24:55 Do THIS with your phone before walking into a room 27:47 Vapes, gum, and your mouth/breath/teeth lol 28:21 I am judging you based on the way you smell 29:10 What to do if you have RBF 30:34 The importance of body language (and how to do it right) 36:05 Handshake vs. hug 38:07 Mirroring someone’s body language 41:33 What to talk about, how to talk, and also how to stfu sometimes lol 47:14 The most important takeaway from this episode Join ⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠. Buy 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

In this episode, Sam gets into the nitty gritty: What are macros? Why do people track them? And how do you even do it? Doesn't it take forever??? (Yes, kinda. Lol.) But the good news is...we're making it easy. Listen to this episode if you've ever been curious about counting your macros but have no idea where to start. Key moments: 00:00:33 Sam is giving Snow White 00:01:51 Sam’s favorite water bottle and lip balm lol 00:04:18 CAPS LOCK turns one!!! + a very special guest 00:05:44 Boyfriend and I went on Becoming You with Suzy Welch! Episode coming soon on her pod 00:06:56 New TV shows Sam and William highly recommend 00:09:30 Trigger warning about food tracking/ED obv - love u 00:10:36 Works for weight loss, weight gain, muscle gain, body recomposition, physical health, etc. 00:12:29 What is bulking? 00:12:46 Health benefits of building skeletal muscle mass 00:16:47 Today’s topic (explanation and preview) 00:21:38 “I’ve tried everything, but I’m not seeing results” (sound familiar???) 00:22:03 Start the episode here if you don’t want any of the chatty fluff lol 00:23:50 Do this BEFORE calculating your calories and macros 00:25:26 Different things you can achieve by setting intentional calorie and macro intake 00:26:31 Calculating your TDEE (total daily energy expenditure) 00:28:54 How to determine your BMR/RMR (basal or resting metabolic rate) - AKA how many calories your body requires just to stay alive 00:30:08 The Mifflin-St. Jeor equation for men and women 00:35:25 Adjusting based on your daily activity level (be realistic!!!) 00:41:46 Adjusting your target calorie goal based on your physical goal 00:47:32 How to calculate your macros after determining your calories 00:47:48 What actually are macros? 00:49:08 How much protein you should consume per day 00:53:29 How many carbs you should consume per day 00:54:38 How much fat you should consume per day 00:55:49 How counting your calories and macros can affect your metabolism 01:00:42 How to track your calorie and macro INTAKE throughout the day Get Sam's water tumbler. Get Sam's lip balm. Get Sam's food scale. Join WHOOP. 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 Ashley Oerman, author of Motherf*cked, to talk about navigating unhealthy, complicated, and even estranged family relationships. They discuss Ashley's relationship with her mom, which has been difficult for as long as she can remember, and dig into some studies, interviews with mental health professionals, and psychological theories (ever heard of secure vs. insecure attachment?). If you can relate to anything in this episode, the bottom line is a three-parter: 1. It's not your fault. 2. You're not alone. 3. You can heal. Listen to this episode if you have a fucked up relationship (relative, friend, or even sometimes partner), and you want to feel seen or find healing. Key moments: 04:20 What a dysfunctional relationship with your mom might look like (Ashley’s personal experience) 07:35 The #1 way it manifested in her adult life 13:11 Realizing her social anxiety and perfectionism were related to her mom 14:36 Resisting (and ultimately accepting) the idea that it was root-cause trauma 15:29 What inspired her to write the book 18:40 How your primary caregiver relationship influences you throughout your life 19:15 Attachment styles and their root causes in parent-child relationships 22:06 Does everything go back to childhood trauma? (Spoiler: Not necessarily!) 22:56 Secure vs. insecure attachment styles 26:26 Insecure attachment in childhood affects your family relationships MORE than your romantic ones 27:08 How our parents can set us up for success vs. screw us up 30:03 Studies that show how our parents continue to influence us as we grow up 30:35 Your closest relationship doesn’t mean it’s your healthiest 31:40 Expectations in messed up parent-child relationships 33:56 Different types of fucked up relationships you could have with your parents/primary caregivers 37:24 You can be close with your parent and it’s still not healthy…ever heard of enmeshment? 38:47 Having empathy for your parent vs. making excuses for them 42:30 What can you do within yourself to navigate these relationships? 43:21 Radical acceptance of these relationships 43:58 How, exactly, to grieve these relationships (even if the other person is still alive) 45:20 How to set boundaries if you suck at setting boundaries 47:32 How do you decide whether low or no contact is right for you? 50:21 Navigating feelings of guilt while setting boundaries 53:05 How talking about it helps 55:11 What it’s like to be on the other side of “doing the work” Preorder Motherf*cked. 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