CAPS LOCK

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 compiles research from dietitians, nutritionists, hospitals, medical journals, and more to bring you tips on how to be mindful, healthy, and consistent during the holidays so you don't leave with a bunch of shame, food guilt, or anxiety. Don't get it twisted—this is not about restricting, losing weight, or encouraging anything other than whatever TF you want. It's simply about feeling your best physically, mentally, and emotionally, and hopefully alleviating some of the stress we wellness girlies often feel heading into a very intense and food/drink-centric time of year. Mindfulness is key. Listen to this episode if you're stressed about gaining weight or "falling off track" during the holidays. Key moments: 00:34 End of year burnout and what to do about it 04:06 Today’s topic, how and why we’re covering it 10:38 How this list is organized lol 11:07 What you can do ahead of time to plan and prepare for the holidays 11:19 Does one day, or one week, actually affect your progress? 12:39 How sleep affects your digestion 15:29 Regulate your nervous system to improve your digestion 15:52 How to regulate your nervous system in less than 5 minutes 16:12 How to do Box Breathing 18:25 The science behind washing your hands to regulate your nervous system 21:16 What to do the day of the holiday for best results 21:23 This is the #1 food mistake everyone makes on holidays!!! 22:31 What to eat for breakfast the morning of a holiday meal to balance your blood sugar and digestion (and so you don’t binge when you get there) 23:59 Are you actually hungry, or are you really just thirsty? 25:52 Do this first thing in the morning on the day of a holiday meal 26:57 Movement during the holidays 29:03 Tips for once you’re actually at the party or holiday meal 29:18 The easiest change that makes the biggest difference in how you feel physically over the holidays 31:26 Definitely don’t do this… 32:24 Types of foods to prioritize on holidays 34:14 What to do about the appetizers lol 36:42 Why you should consider eating dinner off an appetizer plate 40:48 Here’s the order in which you should eat your food 42:26 WE. EAT. TOO. FAST. Here’s how to fix it!!! 46:52 How to stop eating when you’re full 48:08 How to reduce bloating, indigestion, and/or nausea after eating a big meal 49:14 How to manage your blood sugar after a big meal 49:53 What to do if you feel so bloated you might explode after a big meal lol (quick fix) 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 sits down with William(!!!) to answer your burning questions about the male brain in relationships. He’s really smart, so instead of it being cheeky and silly, it’s actually pretty deep. (Okay, it’s also a bit cheeky and silly.) They cover what men are looking for in a partner, expectation-setting in relationships, when to stop seeing other people (not that William has ever seen other people), the work you do on yourself to show up in a healthy relationship, how to find out if a guy is serious about you, bringing up the “official” conversation, how to know if you’re in love, and, perhaps most importantly, how to know if they’re “the one.” Listen to this episode if you want to know how to train your man to surprise you with flowers. Key moments: 05:00 How we met 06:19 The three meetings theory (similar to invisible string) 08:42 “You’re 23, they’re not the one” 12:04 When they start “looking” - from a man’s perspective 14:03 Becoming “ready” to find their person 15:34 Cab light theory vs. he can only be “ready” for the right person 16:22 Tinx’s box theory 18:52 Changing yourself for a man (literally vom) 19:50 William’s rules of dating 21:01 Why he might not text daily - from a man’s perspective 22:31 When you stop seeing other people 26:09 Setting expectations but not communicating them 28:26 What men are looking for in a partner 29:26 The work you do on yourself to show up in a healthy relationship 30:59 Relationship anarchy and expecting your partner to be everything to you (i.e. partner, best friend, therapist, etc.) 32:17 How to live in service without people-pleasing 37:14 How to tell if a guy is serious about you 41:38 How to bring up the “official” or “I love you” conversation 43:09 Saying “I love you” first 44:52 Compromise vs. changing for the other person 45:38 How to know if they’re “the one” 46:53 Is love a product of fate or choice? 48:36 How you know if you’re in love 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 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