CAPS LOCK

• Dr. Jonathan Leary: Alternative Medicine, Social Wellness, and the Future of American Healthcare

  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

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• How to Bounce Back When You're Feeling Down

  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

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  56:05
• How to Make New Friends as an Adult

  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

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  1:02:53
• Miranda McKeon: Diagnosed With Stage III Breast Cancer at 19

  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

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  1:10:30
• How to Stop Procrastinating and Increase Productivity

  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

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  58:50

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