Explore every episode of the podcast CAPS LOCK

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

In this episode, Sam meets with Heather Milton and Jason Machowsky, the founders of Master My Run, a training program that provides athletes with the tools they need to unlock their best running performance by leveraging cross-training, nutrition, and individual and group coaching. They touch on all aspects of running, from preparation to form, injury prevention, fueling, recovery, and beyond. Listen to this episode if you're an aspiring or new runner, aiming to start safely or improve your performance. Key moments: 00:33 Introduction to guests 01:48 How this episode came about (Sam’s first run ever) 03:31 How they got into running (and how you can too) 06:35 Is running for everybody? Is there anyone who shouldn’t run? 07:44 Is runner’s high real, or is it a myth? 09:28 What kinds of metabolic testing should runners do, and why should they do it? 11:03 Can you improve your metabolic test results? 12:15 What to do BEFORE you start running to set yourself up for success 12:41 What, when, and how much runners should be eating 14:09 How runners should strength train/cross-train 15:49 The mistake a lot of runners make in the gym 17:42 How to determine how heavy you should be lifting 18:03 The best gym exercises for runners 19:02 Heather’s opinion on group fitness classes 20:27 What is plyometric exercise and how should we incorporate it into our workouts? 20:36 How long you should be resting and recovering in between HIIT workouts 22:39 What to wear/how to dress appropriately for your run 24:13 How to pick the right running shoes/sneakers 27:24 Heather and Jason’s favorite running tech (apps, wearables, etc.) 29:35 How to properly warm up for a run 31:20 What is proper running form? Things to keep in mind 33:04 Nutrition and running 33:21 Should we be carb-loading? How and when should we eat our carbs? (And how much??) 34:55 What to eat and drink before a run, and how far in advance you should fuel 37:32 The best things to eat and drink after a run 38:56 A formula for how to properly hydrate before and during a run 41:36 Running with injuries and injury prevention (from both training and nutrition POVs) 45:36 How to build up to faster speeds and longer endurance in your runs 46:48 Rapid fire round!!! Best part of the episode IMO 46:57 Heather and Jason’s marathon non-negotiables 47:10 The biggest mistake people make when they first start running 47:25 The biggest waste of money in the running world 47:49 The best investment for runners 48:08 Current favorite song to listen to while running 48:34 Favorite race they’ve ever run 49:05 Heather and Jason’s running PRs 50:32 Their next running goals 50:57 The best running advice they’ve ever gotten 51:05 The worst running advice they’ve ever gotten 51:19 Their favorite post-race meals/foods Join the Master My Run Marathon Workshop using code CAPSLOCK10 for 10% off. This code also works as 10% off of 1:1 coaching sessions if you mention you found them through CAPS LOCK! Get up to 15% off at NIRA. Visit Zocdoc.com/CAPSLOCK. 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 Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam recalls the first time she felt imposter syndrome at work, which leads her into a deep dive. Why do we feel imposter syndrome? Can you feel imposter syndrome in your personal and romantic relationships? How can we overcome it? What could life look like if we don't—or if we do—overcome it? Then, she outlines actionable strategies for conquering it and taking back control of your life. Listen to this episode if you've ever felt imposter syndrome, and share it with anyone who you think is selling themselves short. Key moments: 01:52 What is imposter syndrome? 04:02 Why the first imposter syndrome research only studied women 04:37 A popular quote/statistic that really resonates 05:34 The first time Sam ever felt imposter syndrome 06:29 How Sam’s influencer career started 07:43 The most valuable thing Sam learned in the early days of becoming an influencer 09:38 How Sam started working for herself 11:48 Women feel imposter syndrome more than men 12:01 The social, cultural, and psychological factors that influence who experiences imposter syndrome 12:13 The types of people who are most likely to feel imposter syndrome 13:05 Why we have imposter syndrome 13:35 Are the stakes actually that high? Or are you projecting? 14:18 Feeling like you don’t belong 14:24 I AM CRYYYYIIINNNGGGGG LMAOOO 15:36 Reframing your thoughts (I ate with this tbh) 15:54 Perfectionism and imposter syndrome 16:47 Returning to the failure vs. judgment spiral 17:53 Masking behaviors and how they fuel imposter syndrome 18:48 Subjective fields of work (this is for the creatives) 19:42 Comparison is the thief of joy (sorry for the cliché) 20:27 Achievement-based validation in childhood 21:46 Imposter syndrome in your personal and romantic relationships (also see: anxious attachment style) 23:01 Catastrophizing and the imposter phenomenon 26:35 The impact imposter syndrome can have on our lives if it goes unchecked 28:44 How to overcome imposter syndrome 29:09 How to reframe your thoughts (with examples) 29:33 Stop saying “I got lucky” when you accomplish or achieve something 30:20 How to make a wins log (Sam reads hers aloud lol) 32:45 Flip the script (best possible outcome exercise) 34:06 A counterintuitive exercise (worst possible outcome exercise?) 35:51 Something all women need to start doing IMMEDIATELY 38:40 A mind-blowing twist on “feel the fear and do it anyway" 39:42 Act like an imposter to overcome imposter syndrome? 41:37 Distinguish between facts vs. feelings 43:40 The bottom line 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

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

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

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

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

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

In this episode, Sam talks about how she's been feeling kind of flat and stuck in a rut over the past few weeks, even though she can't pinpoint exactly what's wrong. Then, she reflects on some wisdom from her mom, and shares an exhaustive list of tried-and-true things that actually help pull her out of it and make her feel like herself again when she's feeling down. Listen to this episode if you're just feeling kind of blah and you need a kick in the ass, a bed rot, a bestie day, some indulgent self-care ideas, or a little extra love. Key moments: 01:16 Wisdom from Sam’s mom 04:15 Two different kinds of feeling “down” 05:27 How to get yourself out of a rut 06:17 Three kinds of therapy that you might not have considered 07:40 Intellectualizing your feelings 08:51 EMDR therapy: eye movement desensitization and reprocessing 10:08 Somatic healing therapy 11:10 The first thing you should do if you’re feeling down (especially if you don’t know why you’re sad) 11:37 Something you didn’t know about circadian rhythm 13:42 Easiest and best strategy ever, works every time 99% of the time 13:56 Fun fact about nature and antidepressants 14:32 It’s getting kinda deep lol 18:34 Sam spits bars about how sometimes your best friend is actually the best therapist 20:29 How our friendships extend our lifespans 22:01 You’re not cooking enough 28:35 *Eye roll* but hear me out 29:44 The surprising way eating sugars and fats affects your mental health 33:16 How to actually journal in a way that’s not embarrassing 35:36 Why gratitude lists and journals don’t work and how to fix them 38:11 Advice from Sam’s boyfriend that she hated at first but then it changed her life 42:25 Indulgence can be wellness!!! Sam’s favorite indulgent self-care activities 45:09 Give yourself a break from the pressure of always trying to be your best self 45:39 BARSSS (life is short) 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

In this episode, Sam explores why it's easier to make new friends as a kid, harder to make new friends as an adult, and necessary to keep trying no matter what part of life we're in. She makes recommendations for not only places and occasions to meet new people and turn them into friends, but also how to approach them in a way that's more likely to result in friendship. Sam drops a couple bars and original theories in this one, so make sure to share it with a friend. Listen to this episode if you recently moved to a new city, if you're in your splinter era, if you're the "single friend" and you need to make more single friends, or if you just want to start meeting new people. Key moments: 00:35 Epic storytime 05:14 The kind of person Sam is lol 06:40 Most thoughtful lil gift 07:37 Why it’s harder to make friends as an adult 08:44 Sam’s hot take about WFH 09:21 Why we aren’t making new friends 11:19 If you think you’re too busy 15:53 Sam’s theory about how friendships change as we get older 17:24 The two ingredients required for a good friendship 19:09 The #1 best way to make new friends 20:54 The crazy way Sam met one of her best friends 22:12 How to make friends through fitness 27:00 Non-fitness ideas 31:19 Sam’s favorite tip in the whole episode 31:41 How to execute it 39:21 One thing we don’t do enough 40:40 The most unexpected idea on this list 41:59 The future of CAPS LOCK (community events!) 45:59 Sam spits absolute bars 47:04 How to approach people IRL 52:40 The important key to every new friendship 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  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam meets with Miranda McKeon. They talk about Miranda's breast cancer journey, from a stage III diagnosis at only 19, to fertility treatments, chemotherapy, unexpected challenges and silver linings, and how it changed her life. Key moments: 00:33 Introducing Miranda and her cancer story 01:37 How we met (cute, bestie vibes) 07:46 Growing up and being in adult spaces as a young person 11:22 Starting college during COVID 13:07 How she found out she had cancer 14:45 What the lump felt like 15:57 Getting the biopsy results 17:50 Processing the results from an airplane in San Francisco 18:28 Rebranding self breast exams 20:44 Miranda’s fertility journey (at only 22) 26:28 Things that surprised her about fertility treatment 27:35 The most traumatizing part of her cancer treatment 29:28 How Miranda’s cancer journey gave her perspective 31:40 The physical toll of having and treating cancer 32:24 Going through medically-induced menopause at age 22 36:52 What helped the most during treatment 40:37 The emotional rollercoaster of it all 42:53 Who and what got her through it 43:02 How antidepressants played a role 46:31 What she learned about herself 48:53 How Sam found out her mom had cancer 52:00 How beating cancer gave Miranda purpose 53:22 Sharing her story online 54:59 One part of cancer people don’t talk about enough 55:14 Why she worried about finding love after cancer 58:25 What does a cancer-preventative lifestyle look like? 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  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam explores why we procrastinate, as well as strategies for being productive at work, even when it feels impossible. She draws from science-backed research and personal experience to develop creative, accessible, and actionable techniques for increasing your productivity and output. Listen to this episode if you're feeling stuck or unmotivated, if you can't seem to stop procrastinating on important tasks, or if you're struggling to cross tasks off your to-do list. Key moments: 02:42 Do you feel guilty when you procrastinate? 03:48 Sam says it’ll be a quick episode and then proceeds to talk for 49 minutes 04:15 The science behind why we procrastinate 04:29 The role of your limbic system 05:21 The role of your amygdala 06:22 Temporal discounting (so real and so interesting) 07:33 The role of your prefrontal cortex 09:05 The reasons we procrastinate 09:29 Listen here if you need a boost of good luck lol 09:54 Lack of motivation? Try these hacks 10:16 Body doubling (most fun tip IMO) 14:01 The bribe/threat method 14:55 Overwhelmed? Too much to do? Here’s how to overcome that 15:11 Amazing tip for nailing a job interview 15:52 Wisdom from my mom that changed my life 16:22 Step-by-step process for being productive when you’re overwhelmed 17:10 This is the best motivation I’ve ever heard dead serious 18:06 The best planner/agenda on earth (linked below) 18:39 How to mobilize yourself to start working 18:50 Friction auditing (identifying friction in your workflow) 19:06 How to remove the friction from your workday 19:41 The unexpected power of journaling (from someone who thinks journaling is cringe) 23:10 When the task feels daunting or intimidating 23:30 The most important thing when the task feels intimidating 25:48 The task never takes as long as you think it will 26:58 Hacks for getting you to start in the first place 27:10 The 5-minute rule (not 5-second) ((Mel Robbins approved)) 28:25 The Pomodoro Method (Sam’s version) 28:46 Break snacks!!! (Not food-related lol) 31:58 We are so back—fear of failure vs. judgment 32:34 How to get over fear of judgment 32:38 Who should we be taking feedback from? 33:49 Who we should NOT take feedback from 36:05 Sam goes on a rare Bravo rant 39:02 Perfectionism, self-doubt, and procrastination 41:24 The power of the mini deadline 43:54 Procrastination and ADD or ADHD 44:04 ADD and ADHD brains are literally structured differently 45:34 ADD or ADHD paralysis 45:55 Symptoms of ADHD paralysis 46:06 Time blindness (SOOO real) 47:30 Reinforcement of avoidant behaviors 50:16 Upcoming CAPS LOCK episode topics (new!) 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  Sam's "break snack"/manic episode playlist: https://rb.gy/giw7lc Intelligent Change Productivity Planner: https://bit.ly/42AB3Cp Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam meets with Caroline Vasquez Huber and Hilary Dubin, the founders of Quit With Jones: a company designed to help you quit vaping by way of nicotine replacement therapy and cognitive behavioral support. They discuss what's actually inside a vape, how (in some ways) vaping can be worse than smoking cigarettes, and what's in it for you if you manage to quit. They also get to the root of nicotine itself—is it dangerous? How should it be used? What's up with ZYN? Listen to this episode if you vape, or also if you don't (Sam has never touched one, but had the time of her life making this episode lol). Key moments: 00:35 About the guests (our first duo!) 02:16 The current stats on vaping are SHOCKING 03:06 People are using cigarettes to quit vaping 04:57 How people get into vaping in the first place (+ personal stories) 07:00 Quick history lesson on vapes and vaping 07:52 Do vapes actually help you quit smoking? 09:33 The FDA’s stance on vapes and e-cigarettes 09:47 Which carcinogens are in your vape (terrifying!) 10:04 Scary fact about vaping vs. smoking cigarettes 10:38 Vape juice includes ingredients that are banned from cleaning products lol 12:34 The worst chemicals in vape juice 14:51 The actual (financial) cost of vaping 15:53 The impact of vaping on sexual and reproductive health (insane) 17:22 The impact of vaping on your skin and hair 18:56 Is nicotine dangerous on its own? 20:36 What nicotine does to your brain 21:47 Nicotine and the reward center in your brain (origin of tolerance and addiction) 23:33 The dangers of ZYN and other nicotine pouches 24:40 Why they decided to quit vaping (personal stories, so good) 25:20 How Caroline found out she was vaping the equivalent of 2 packs of cigarettes per day 30:33 The vaping fact that made Hilary quit for good 31:13 How to calculate how much nicotine you’re vaping 33:01 Why the existing cessation options weren’t working 35:25 Smoking, vaping, nicotine, and diet culture/weight loss 38:08 Why they started Quit With Jones 38:44 The psychological side of quitting or recovering from addiction 40:20 The Quit With Jones app (listen if you want to quit vaping) 42:01 How much money Hilary has saved this year by quitting vaping 43:18 Sam has a genius business idea (brag) 43:58 Data on how well Quit With Jones works 44:50 Eliminating the stigma around “relapsing” in smoking and vaping 47:39 The future of smoking, vaping, and nicotine use 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

In this episode, Sam goes on a caffeine deep dive after traumatizing herself with an energy drink on an empty stomach (lol). She explores the physical and mental effects of drinking caffeine, plus how much you should be having, when you should be having it, and what types you should look for. She shares some shocking findings about synthetic caffeine (BAD), as well as the possibility of using caffeine as a preventative tool to protect against Alzheimer's, dementia, and Parkinson's (GOOD). Listen to this episode if you want to optimize the way you use caffeine, or if you just want to feel and perform better at work or in the gym. Key moments: 01:10 What inspired this episode 01:45 Sam's mantra about symptoms 02:24 Storytime 10:15 Sam's exact caffeine routine 12:35 What actually...is...caffeine? 13:13 The difference between natural and artificial caffeine 14:01 How natural caffeine is processed for consumption (also fun nerd moment!) 15:41 How synthetic caffeine is made (INSANE) 16:51 Craziest thing Sam has ever heard about caffeine 17:25 Somehow it gets worse 19:25 What does caffeine do in your body? 20:00 Caffeine and the brain 20:15 How caffeine impacts your sleep 21:50 How caffeine impacts your cognition 22:53 Yerkes-Dodson law broken down (important) 23:56 How caffeine impacts your memory 25:30 Caffeine and your mental health 25:44 Caffeine and anxiety 26:35 How caffeine affects your emotional state 27:14 Caffeine and depression (unexpected) 28:21 Long-term impacts of caffeine on your brain 28:28 Caffeine’s role in preventing Alzheimer’s and dementia (this is bananas) 29:55 Caffeine’s role in preventing Parkinson’s 31:10 The short-term physical effects of caffeine on your body 32:07 Caffeine overdose 32:20 How caffeine helps us in exercise/at the gym 33:26 The long-term physical effects of caffeine on your body 34:39 The most popular caffeinated products and their pros/cons 34:47 The benefits of drinking coffee (and the best way to drink it) 35:55 The benefits of drinking tea (and what kind is best) 36:57 The truth about energy drinks 39:03 Caffeine pills 39:49 Yerbamate 40:56 Can you become addicted to caffeine? 42:24 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

In this episode, Sam (who has been a night owl her entire life) explains why she decided to try being a morning person, how she fell in love with it, and why being a morning person is kind of amazing. Then, she offers 20 tips, strategies, and life hacks for making yourself a morning person when you're not naturally inclined. Listen to this episode if you want to start waking up earlier, develop healthier habits, stop staying up too late, and feel less tired throughout the day. Key moments: 00:35 Some quick pod updates 02:13 Small but exciting CAPS LOCK milestones! 02:45 Prenuvo scan updates and $300 discount code 04:56 An amazing motivational quote 05:38 Intro to becoming a morning person 06:40 Sam’s morning person origin story 14:10 Sam’s wellness routine in 2025 15:41 Is being a morning person genetic? 17:23 Why is it better to be a morning person? 22:51 Sam’s experience becoming a morning person 28:09 The only drawback so far 28:48 Potential future episode topic? DM me your thoughts! 33:25 20 tips for becoming a morning person! 33:52 What is circadian rhythm? 35:43 The real reason blue light is bad for you 37:53 Sam makes a confession lol 40:04 2 things to do immediately when you wake up 42:43 A funny tip but one of the most motivating ones 44:09 Sam shares a surprising fact about caffeine 46:24 One of Sam’s favorite productivity life hacks 48:27 Hilarious morning person tip that Sam invented 50:07 Sam’s hot take on a common morning person tip 51:19 Sam’s exact sleep schedule for 2025 56:09 How what (and when) you eat affects your sleep 59:14 Sam spits absolute bars 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  $300 off your full-body Prenuvo scan: www.prenuvo.com/SAMANTHAFEHER Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam meets with celebrity astrologer Aliza Kelly. They discuss astrology for skeptics, what's going on in the stars right now (plus what it means for us all), and how the stars impact you at all different times throughout your life. Listen to this episode if you're not sure you believe in astrology, if you want to learn how to better understand and apply it to your life, or if you want to know more about the astrological significance of different times in your life. Key moments: 04:30 For people who don’t believe in astrology... 05:05 A shocking fact about astrology 11:55 The surprisingly short history of psychology and mental health 12:49 The biggest misconceptions about astrology 14:17 Why Aliza became an astrologer 19:04 How to use astrology as a tool and apply it to your life 19:53 Astrology and manifestation 21:54 Astrology as a wellness practice 24:45 Turning your passion into a business 28:00 What’s going on in the stars right now 28:33 Jupiter in Gemini and what it means for us 31:03 What Jupiter in Gemini did to Sam in 2024 lol 36:04 When your Saturn return really happens (it's not when you think) 37:15 Misconceptions about Saturn return 37:36 Astrological events we all experience (and when we'll experience them) 38:01 Why your late 20s are such an important time 38:55 What is your progressed lunar return? (Lesser known but important) 41:05 What is your nodal opposition? (Lesser known but important) 43:28 What does Saturn return mean for you? 45:53 This VERY popular astrology app is a scam 48:17 What apps you should use instead of that one 49:06 How to interpret your own chart 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  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam gets a wake-up call about her social media habits, and explores how (and why) Big Social gets and keeps our attention. Then, she explores the impacts of social media on our mental and physical health, as well as our interpersonal relationships. In the second half of the episode, Sam outlines 10 actionable strategies for reducing your screen time and changing your social media habits. Key moments: 00:34 Sam reveals her alarming amount of screen time 01:30 How much of the year we spend looking at screens 02:39 How did we get here? 03:14 How and why social media are designed to keep us online 05:32 The impact of social media on our mental health 06:59 Find out if you have a social media addiction 07:34 Harvard study that explains social media addiction perfectly 09:30 The impact of social media on our physical health 10:02 How social media is causing major diseases 10:56 The impact of social media on our relationships 12:52 So now what? 13:39 10 strategies to stop doomscrolling 14:39 The location of your apps matters 16:32 The role of color 18:09 What you should be doing right before bed 19:49 Stop doing this with your phone (we all do it) 21:31 A good in-app hack 22:31 Can you do this anti-screen exercise? 24:43 Change this setting right now 26:40 Two types of goals you can set to help reduce screen time 28:46 The surprising way your calendar app can help 30:14 Anti-screen hard mode (self-reflection required) 32:45 Sam's biggest pet peeve 33:28 How to find the underlying reason why you're scrolling 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

In this episode, Sam gets vulnerable about a scary experience she had while drinking, and how it compelled her to examine her relationship with alcohol more closely. You'll learn some key statistics about the physical impacts of alcohol consumption, some science-backed info about the emotional toll it takes on you, and strategies for staying sober in the face of peer pressure and temptation. Listen to this episode if you're considering taking a break from alcohol, if you're already sober and seek connection through it, or if you're just interested in Sam's journey. Key moments: 03:15 How much alcohol is safe for human consumption 03:42 Physical impacts of alcohol consumption 04:25 Are you binge drinking? Find out here 05:15 Defining excessive alcohol consumption 07:56 Emotional impact of alcohol consumption 08:39 Sam's relationship with alcohol 10:51 Trigger warning and Sam tells a vulnerable story 17:41 Emotional suppression origin story 22:21 Why and how alcohol causes anxiety 24:06 Why your sober curious journey isn't sticking 25:27 How going sober has changed Sam's life 27:10 Tips for staying sober in the face of peer pressure and temptation 34:37 Upcoming CAPS LOCK episodes 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  Join WHOOP. Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam meets with Hilary Hoffman, founder and CEO of The Soto Method. They explore what it's like to feel unhappy at work, how to pivot toward your passions, and the right way to start and scale a business. Listen to this episode if you feel stuck at work, or if you want to turn your passion into a business, but you're not sure how. Key moments: 06:47 Why Hilary stayed at her job, even though she wasn't happy 09:28 Transparency about money at work 11:51 Motivation vs. fulfillment 14:38 Why she left a high-income finance job to start Soto 16:59 How she built her body (and how she developed the workouts for Soto) 18:32 Predictability can be a good thing...here's why 19:47 Every market is oversaturated—do it anyway 22:52 How she started a business from scratch 27:26 What to do if you don't have the resources to start a business 32:19 Her purpose (and constantly re-centering on it) 35:01 When you're doubting yourself... 37:41 How she transferred skills from finance to Soto 38:30 One of the most important skills for a successful entrepreneur 41:31 The role your (romantic/life) partner plays in your journey 45:39 On setbacks, fear of judgment, and other obstacles 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  Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, Sam talks about a particularly nasty situationship (yes, that one), and explores the 5 major lessons she took away from her experience. Then, she shares 6 actionable strategies for finding yourself, healing, and building self-worth after your situationship ends. Listen to this episode if you feel stuck in a situationship and need the motivation to get out, or if you're struggling after the end of your situationship and you want to focus on self-love. Key moments: 00:32 Sam's situationship story 06:17 The end of the situationship 08:00 Intro to the 5 major lessons 09:00 Lesson #1: Self-worth and situationships 13:25 How to build your self-worth (3 exercises) 19:14 Lesson #2: If you feel embarrassed, stupid, or crazy... 24:11 Lesson #3: If your situationship left some scars... 26:36 What to do if your ex reaches out 27:42 Lesson #4: "I miss having someone to text all the time" 32:04 Lesson #5: How to find your soulmate 33:09 Strategies for healing from your toxic relationship 33:39 How group fitness changed my life 35:14 A life hack if you're prone to anxiety or overthinking 36:26 The most important healing strategy IMO 36:47 My favorite podcasts (besides CAPS LOCK lol) 37:14 Why you should find a man who reads books 38:54 Change your relationship with social media 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

In this episode, we explore what holds us back from setting, pursuing, and achieving our New Year’s resolutions. You’ll learn practical, effective strategies for making progress toward your goals, and even learn how to rewire your brain so it’s easier to accomplish goals over time. Listen to this episode if you don’t know where to start with making New Year’s resolutions, or if your New Year’s resolutions have failed in the past, and you want to achieve them this time around. Key moments: 01:46 How to determine what you truly want 03:26 How you’re self-sabotaging in the goal-setting stage 05:38 Fear of failure vs. fear of judgment 08:14 Why your New Year’s resolutions fail 10:03 Why you need to set goals 12:54 The truth about dopamine 14:48 The simplest, most effective goal-setting method 16:18 The 3 things you should do right after setting your goal 20:05 Here’s how many New Year’s resolutions you should make 23:09 My 2 favorite strategies for making progress toward goals 27:22 How long it actually takes to form a habit 28:07 How I got my dream job right out of college 31:16 The $30 product that changed my life (linked below) 35:34 Upcoming CAPS LOCK episodes 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  Join WHOOP. Buy the Intelligent Change Productivity Planner. Resources for this episode can be found here. Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to CAPS LOCK, a podcast designed to help you live bigger, better, louder, and longer. If you don’t know where to start, this is a good place. Meet me (Sam), learn about the purpose of the show, and explore early episode topics. CAPS LOCK premieres on December 1, 2024, and new episodes will be released every Sunday at 8 AM EST. If you like this trailer, subscribe or follow to get notified about future episodes, and please leave me a rating or review so I can continue to improve the show. Thanks for listening—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