Episode Details

In this episode, Sam shares her food, exercise, and wellness tips for feeling and looking better in just 4 weeks, deep dives into the reality of bulking and counting macros (spoiler...it's not fun), and gets super vulnerable about the state of the pod in 2026. Chatty bestie time on 100.

Listen to this episode if you just realized summer is around the corner, or if you're a fan of CAPS LOCK.

Key moments:

04:31 Sam’s highly effective program for getting snatched ASAP

06:56 Which foods to cut out if you want to look and feel better 30 days from now

12:37 Why you should eat all your meals within this timeframe

14:51 Sam’s exercise routine when she needs to tighten up on a quick turnaround

18:26 Sleep routine, sauna routine, and the drink that makes you live forever! (jokes, kinda?)

19:54 An anti-inflammatory life hack that has multiple health benefits

21:45 The best and healthiest way to doomscroll lol

23:05 Does counting macros ever get easier???

24:41 The “ratio and order” methods for eating healthy at restaurants

28:49 Sam’s bulking journey: updates, learnings, etc.

31:49 Sam’s current diet and workout plan

33:58 Gym and nutrition advice if you want something between a Pilates bod and a gym physique

36:02 Sam’s favorite athleticwear brands and pieces

38:36 What’s coming up for CAPS LOCK listeners in 2026

47:32 Which foods trigger cortisol spikes

51:24 Sam personal life updates! Getting engaged?? Travel? Summer???

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