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)

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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

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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

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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

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In this episode, Sam walks in crying but leaves laughing—and that's on having an hour of bestie time with you guys! As the temps start to drop, we start to glow down...we're pasty, dry, sick, dull, and things just feel STUCK and BLOCKED and STAGNANT. But that's not who we are. We're hot girls, and we deserve to look and feel that way all year round! So Sam shares 7 steps to glow up your bod, 6 steps to glow up your mind, and 6 steps to glow up your soul this winter.

Listen to this episode if you want to spend winter leveling up, but you don't know where to start. The time will pass either way—might as well use it!

Key moments:

02:00 Chatty life updates - missed u besties <3

06:19 The tea about glowing up

12:18 How to glow up your body

12:20 Step 1…everyone should do this TODAY

14:23 Step 2…same vibe but more fun lol

15:40 High vs. low maintenance and an 80/20 lifestyle

17:03 Step 3…do this minimum once per week

18:27 Step 4…Sam reveals her secret pro tips for self-tanning (she’s been gatekeeping this for years lol)

21:29 Step 5…Sam’s #1 favorite glow-up workout plan

24:49 Step 6…this tip could (and probably will) change your life

26:54 Step 7…the perfect formula for your closet cleanout

31:12 How to glow up your mind

31:37 Step 1…how to read to get smarter instead of just for entertainment

35:56 Some of Sam’s latest book recs!!!

38:54 Step 2…how to stay up to date with current events (hot girl methodology!)

40:37 Step 3…a slightly more passive way to glow up your mind lol (easy “on ramp” to being smart)

41:55 Step 4…this one should be a no-brainer TBH

42:41 Step 5…how to exercise your brain on a daily basis (in an actually fun way)

43:17 Step 6…seek out learning opportunities (and an awesome idea on how to do it)

45:15 How to glow up your soul

45:26 Step 1…Sam started doing this a few months ago and it changed her life

46:07 Step 2…journal prompts for glowing up

47:23 Step 3…if you only take one thing away from this episode, TAKE THIS

48:37 How to take inventory of (and evaluate) your relationships

49:09 Step 4…how to find and join a community

50:18 Step 5…Sam’s boyfriend’s mantra, which is literally life-changing lol

51:39 Ways to volunteer that aren’t “typical”

53:00 Step 6…GTFO (literally lol)

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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”

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In this episode, Sam sits down with Suzy Welch of Becoming You, a bestselling book, podcast, and class at NYU Stern School of Business designed to help you uncover your core values and live your true purpose. They talk about how she developed this methodology, why it works, and how to apply it to your real life (plus, they review Sam's results in real time)!

Listen to this episode if you're feeling a bit lost, if you're in transformation, or if you want to lock in on your true purpose.

Key moments:

02:24 How TF do you actually live your purpose?

03:15 Being a passive actor in your life (when you feel like life is “happening to you,” and even when it looks perfect from the outside)

04:50 How Becoming You became a class at NYU Stern School of Business

06:51 Anyone can take the class—it’s open to the public!

07:35 Developing her methodology for helping people find their purpose

08:20 Why this method is different, and why it works

08:59 The 3 steps to finding your purpose

11:01 How to determine what you’re good at

11:27 The best aptitude tests available (and how she used them to make her own)

12:02 What actually are values? (No, kindness and honesty aren’t values!)

14:36 How to determine your values

15:02 How she determined which values to include in the methodology

17:10 Realizing she had to revise the methodology to include romantic love

20:05 The power of admitting you were wrong

23:54 How to learn and understand your values in less than 30 minutes

25:30 How she manages to get accurate results in such a short quiz (nerding out on the development process!)

30:16 Large-scale data, trends, and predictions that have emerged from the quiz

30:53 How the Values Bridge explains the Gen Z job crisis

37:09 Sam reacts to her Values Bridge results

43:24 Sam’s Values Bridge results

45:19 Men have THIS value much more than women do

52:09 Can your values change over time, or are they kind of set in stone?

55:02 Living your life in The Three Ds: Default, Deliberation, Design

57:21 Alpha Omega: 3 questions that help you start thinking about your values

59:52 I got my results…now what? Next steps for applying values to your daily decisions and lives

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In this episode, Sam sits down with a doctor to answer every burning question we all have about Ozempic, Wegovy, Mounjaro, Rybelsus, Zepbound, and new and emerging semaglutides. Who is a good candidate? Who is not a good candidate? What kind of weight loss is it best for? What are the long-term effects? This episode is jam-packed with information, so you won't want to miss a second.

Listen to this episode if you're considering a GLP-1, if you're on a GLP-1, or if you know someone who falls into one of those categories.

Key moments:

02:24 What actually is a GLP-1 (Ozempic, Wegovy), and what does it do?

05:14 What about GIP (Mounjaro, Zepbound)?

07:42 The original intended purpose and target audience for semaglutides

09:23 Do you have to stay on it forever to keep the weight off?

15:09 How semaglutides affect your endocrine system

16:27 Do semaglutides help women get pregnant?

19:25 The best and safest way to get off a semaglutide

20:17 Microdosing semaglutides

20:39 Ozempic face and losing muscle tone

22:41 Shortages, high demand, and compounding pharmacies

24:22 Regulated and unregulated formulas

27:26 How semaglutides affect your colon and pancreas

30:23 Long-term effects of using semaglutides (good and bad?)

33:44 Underlying conditions where you should avoid semaglutides

36:44 MB-1 supplements (pill form) - are they legit?

38:51 Upcoming semaglutide formulas and methods of administration

40:10 The stigma surrounding weight loss drugs

41:51 Who is a good candidate for semaglutides? People who want to just drop a couple pounds without exercise, health conditions, obesity, etc.

44:49 If you’ve tried everything else, but you still have 5 lbs. to get rid of…

46:43 Pricing and insurance coverage

50:03 Best practices for people who are taking semaglutides

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In this episode, Sam tackles Seasonal Affective Disorder...before it tackles her. SAD ranges from feeling "meh" all winter to full-on depression. Luckily, there are ways to treat it and, in some cases, even prevent it! Sam shares 18 of them, and the one she invented out of thin air is not only hilarious but also possibly genius. Idk, you tell me.

Listen to this episode if you're a summer girl 4 life and you literally hate winter.

Key moments:

00:00:34 Omg lol we skipped a week by accident?

00:02:29 How I did in the 5k

00:05:26 The state of all my shows (Severance SPOILER)

00:06:34 I have become a football fan?? Am I okay?????

00:07:41 Feeling stuck right now…this recording actually came before my IG post so it’s early-stage talking it out and I think I’ve come further since recording this

00:11:29 How we got to today’s topic

00:14:35 What actually is Seasonal Affective Disorder? (Hint: it’s not just when you feel bummed in the winter)

00:16:03 The two unofficial types of SAD

00:20:07 Symptoms of Seasonal Affective Disorder (winter and summer)

00:21:31 Winter-specific SAD symptoms

00:21:51 Summer-specific SAD symptoms

00:22:41 Who experiences Seasonal Affective Disorder?

00:24:58 What causes Seasonal Affective Disorder? Not, like, the weather - but where does it actually come from?

00:29:29 How to treat Seasonal Affective Disorder

00:31:45 Psychotherapy for SAD

00:32:36 SSRIs (antidepressants) for SAD

00:35:12 Vitamin D supplements for SAD

00:36:56 Light therapy for SAD (light sunglasses??)

00:41:11 Which lightbulbs to buy to treat (possibly even prevent?) SAD

00:44:57 The story of the best girl’s night ever

00:52:50 The silliest piece of advice but it’s genius and idc if you make fun of me

00:55:48 The effects of red light therapy on your mental health

00:58:15 Dopamine dressing

00:59:11 The impact of alcohol on Seasonal Affective Disorder

01:01:41 Impact of sauna on your mood

01:03:09 Why you should invite a friend from out of town to visit you in the winter

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In this episode, Sam reflects on that bit that all women do. You know the one! Where we go from the worst relationship of all time to finally finding our forever person, which is like some twisted 0-to-100 healing journey and rocketship from rock bottom to cloud 9?? Inspired by a lottt of DMs from her followers, many of whom seem to be going through breakups, Sam almost does the MOST annoying thing, which is repeat that tired old trope: "If you want to fall in love, you need to love yourself first." But she thinks better of it (TG), because she realized nobody knows how TF to do that. So instead of SAYING that shit, she teaches you how she did it herself. It's actually pretty good I think, and there's some very chatty realness in here.

Listen to this episode if you want to learn how to love yourself (duh), if you're in a toxic situationship/relationship (dump them tho!), or if you want some good old chatty background noise for cooking dinner tonight.

Key moments:

00:41 Taylor Swift and The Life of a Showgirl (I know the Charli XCX song is Actually Romantic, not Eldest Daughter, I just am not explaining myself well today lmao)

04:53 Update on my 5k journey

07:48 Sam’s self-loathing villain origin story lol

17:21 Aaaaand then I met the loml lmaoooooo

18:07 How self-loathing manifests (it’s not always overt)

21:34 How I fell in love with myself after longgggtime self-loathing

22:18 You can’t become self-aware by yourself (see: therapy)

26:05 Healing your relationship with yourself by spending intentional time with other people

31:48 Honoring your wants and needs

35:16 THIS TIP SLAPS. LISTEN TO THIS IF NOTHING ELSE!!!!!!

37:52 Going places by yourself

39:39 Alcohol and loving yourself

41:54 Exercising to get strong instead of as punishment

44:30 Procrastinating??

46:35 Listen here if you overexplain yourself and/or overapologize

49:27 Taking control of things in your life that you are not in control of, or that you don’t understand

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