In this episode, Sam opens up about her former destructive habit of overthinking everything until she's fully spiraling and catastrophizing—and then, as always, she shares how she learned how to STOP doing it. It's literally bad for our health! Also, it's not productive. But you'll learn all that in the episode.

Listen to this episode if you're a chronic overthinker.

Key moments:

06:35 What does overthinking look/feel like?

07:11 Ruminating about the past vs. worrying about the future

08:06 The consequences of overthinking

11:25 Why do we overthink everything?

13:17 Big CAPS LOCK updates!!!

14:22 The one reason we all overthink

14:53 How you can trick your brain by overthinking

15:27 Why overthinking isn’t productive

16:58 All roads lead back to fear of judgment!

17:56 Why you’re always spiraling about the worst possible outcomes instead of the best possible outcomes

18:42 Why it’s dangerous to overthink the worst possible outcomes

19:12 The physical health impact of spiraling (inflammation, immune system, etc.)

20:32 Identifying triggers and patterns for spiraling, overthinking, ruminating, etc.

22:55 Do you mostly spiral at night or when you’re alone?

24:39 Why your spirals are worse at certain times

25:06 The first question to ask yourself when you start spiraling

25:57 Catastrophizing

26:20 How to reframe your thoughts while you’re catastrophizing

26:54 What to do when you catch yourself in a negative thought loop

27:56 Using your calendar app to reduce overthinking

28:02 Venting to your friends vs. venting to your therapist

30:33 Your can/cannot list - this is SO HELPFUL

32:41 How to shift from overthinking in your HEAD to executing an ACTION IRL

33:47 Sam literally wrote you a clean, concise apology text for when you’re in an awkward situation and it’s your fault lol

34:32 Honestly the most crucial advice in any episode ever lol

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In this episode, Sam relives some moments from the first year of CAPS LOCK that really capture what the show is about. Moments that might literally make you laugh or cry (Sam does both throughout the course of this episode), moments that are profound—even some that have enormous implications, reaching far beyond our small-but-mighty audience.

The idea here is that, going into 2026, we all have different goals. We all need to hear different things in this moment to start it off on the right foot. So, as usual—take what you need, and leave what you don't.

Key moments:

01:24 Welcome to 2026!

07:07 How vaping affects your fertility and reproductive health (excerpt from episode 9, featuring Quit With Jones)

09:22 How belonging to a community affects your physical health (excerpt from episode 14, featuring Dr. Jonathan Leary of Remedy Place)

23:35 If “eat healthy” is one of your New Year’s Resolutions, listen up! (excerpt from episode 26, featuring Vanessa Rissetto, RD)

31:51 Dating for marriage in 2026 and beyond (excerpt from episode 23, featuring Lindsey Metselaar of We Met at Acme)

36:48 A surprising way that ADHD can affect your friendships and relationships (excerpt from episode 25, featuring Jennifer Salzman)

42:20 How having kids changes your body forever (excerpt from episode 33, featuring Taylor Rae Roman)

47:31 Why Gen Z is facing extremely high unemployment rates right now (excerpt from episode 48, featuring Suzy Welch)

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In this episode, Sam explores a method for approaching (and using) the Law of Attraction that isn't entirely rooted in spiritual BS and New Thought propaganda. Bringing together research from the fields of psychology and neuroscience, plus a 3-step process for implementing the Law of Attraction in your everyday life, this episode is a quick, actionable listen for kicking off 2026.

Listen to this episode if you ACTUALLY want to accomplish your goals in 2026.

Key moments:

00:31 Kicking off 2026

03:06 What is the Law of Attraction?

04:44 What The Secret gets wrong about manifestation

06:08 What The Secret gets RIGHT about manifestation

06:43 The neuroscience behind the Law of Attraction

08:11 How to trick your brain (in a good way)

10:55 Your reticular activating system

12:21 The Red Car Theory

13:21 Gestalt’s Principle of Figure/Ground Formation

13:43 How you’re probably manifesting your fears by accident

15:36 How negative thinking is making you sick

18:24 How to make the Law of Attraction work for you

18:36 The 3 steps of using the Law of Attraction

19:05 Step 1: Ask the universe for what you want

19:22 Try this hack for increasing the likelihood that your manifestation comes true

19:43 How to be specific when you manifest

20:37 Sam’s favorite manifestation/visualization exercise

22:33 Step 2: Believe that you are capable, worthy, and deserving of the reward

22:37 Some manifestation experts do this surprising thing with their vision boards

24:02 Faking it til you make it (literally)

24:55 The importance of affirmations

25:25 Being wary of toxic positivity

26:10 How to stop negative thinking in its tracks

28:13 This thing we ALL DO is holding us back from our manifestations

30:32 Step 3: How to receive your reward

30:40 The most nuanced and difficult part of using the Law of Attraction

34:15 How to receive your reward in a way that starts the cycle of attraction again

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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

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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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