CAPS LOCK

• 50. How to Glow Up Your Mind, Body, and Soul This Winter

  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) 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

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• 49. Navigating Complicated Family Relationships Ahead of the Holidays

  In this episode, Sam sits down with Ashley Oerman, author of Motherf*cked, to talk about navigating unhealthy, complicated, and even estranged family relationships. They discuss Ashley's relationship with her mom, which has been difficult for as long as she can remember, and dig into some studies, interviews with mental health professionals, and psychological theories (ever heard of secure vs. insecure attachment?). If you can relate to anything in this episode, the bottom line is a three-parter: 1. It's not your fault. 2. You're not alone. 3. You can heal. Listen to this episode if you have a fucked up relationship (relative, friend, or even sometimes partner), and you want to feel seen or find healing. Key moments: 04:20 What a dysfunctional relationship with your mom might look like (Ashley’s personal experience) 07:35 The #1 way it manifested in her adult life 13:11 Realizing her social anxiety and perfectionism were related to her mom 14:36 Resisting (and ultimately accepting) the idea that it was root-cause trauma 15:29 What inspired her to write the book 18:40 How your primary caregiver relationship influences you throughout your life 19:15 Attachment styles and their root causes in parent-child relationships 22:06 Does everything go back to childhood trauma? (Spoiler: Not necessarily!) 22:56 Secure vs. insecure attachment styles 26:26 Insecure attachment in childhood affects your family relationships MORE than your romantic ones 27:08 How our parents can set us up for success vs. screw us up 30:03 Studies that show how our parents continue to influence us as we grow up 30:35 Your closest relationship doesn’t mean it’s your healthiest 31:40 Expectations in messed up parent-child relationships 33:56 Different types of fucked up relationships you could have with your parents/primary caregivers 37:24 You can be close with your parent and it’s still not healthy…ever heard of enmeshment? 38:47 Having empathy for your parent vs. making excuses for them 42:30 What can you do within yourself to navigate these relationships? 43:21 Radical acceptance of these relationships 43:58 How, exactly, to grieve these relationships (even if the other person is still alive) 45:20 How to set boundaries if you suck at setting boundaries 47:32 How do you decide whether low or no contact is right for you? 50:21 Navigating feelings of guilt while setting boundaries 53:05 How talking about it helps 55:11 What it’s like to be on the other side of “doing the work” Preorder Motherf*cked. Join ⁠⁠⁠⁠⁠⁠WHOOP⁠⁠⁠⁠⁠⁠. Follow along: Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.instagram.com/lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  TikTok: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.tiktok.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  YouTube: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.youtube.com/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  Threads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠www.threads.net/@lifeincapslock⁠⁠⁠⁠⁠⁠⁠⁠⁠  Learn more about your ad choices. Visit megaphone.fm/adchoices

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• 48. How to Find and Live Your Purpose With Suzy Welch

  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 Take The Values Bridge online quiz. 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

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• 47. Everything You Need to Know About Semaglutides, GLP-1s, and GIPs

  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 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

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• 46. What to Do About Seasonal Affective Disorder

  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 Join ⁠⁠⁠WHOOP⁠⁠⁠. ⁠⁠Omnilux red light mask⁠. Amazon bright light sunglasses. 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

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