CAPS LOCK

Samantha Feher
  • 4.9 (173)
  • SELF-IMPROVEMENT
  • UPDATED WEEKLY
CAPS LOCK

CAPS LOCK is a podcast designed to help you live bigger, better, louder, and longer. Come back every Sunday at 8 AM ET for new episodes, or watch with video on YouTube, Instagram, TikTok, and Threads: @lifeincapslock.

  1. 3D AGO

    Running Foundations: Speed, Endurance, Safety, Cross-training, and Nutrition

    In this episode, Sam meets with Heather Milton and Jason Machowsky, the founders of Master My Run, a training program that provides athletes with the tools they need to unlock their best running performance by leveraging cross-training, nutrition, and individual and group coaching. They touch on all aspects of running, from preparation to form, injury prevention, fueling, recovery, and beyond. Listen to this episode if you're an aspiring or new runner, aiming to start safely or improve your performance. Key moments: 00:33 Introduction to guests 01:48 How this episode came about (Sam’s first run ever) 03:31 How they got into running (and how you can too) 06:35 Is running for everybody? Is there anyone who shouldn’t run? 07:44 Is runner’s high real, or is it a myth? 09:28 What kinds of metabolic testing should runners do, and why should they do it? 11:03 Can you improve your metabolic test results? 12:15 What to do BEFORE you start running to set yourself up for success 12:41 What, when, and how much runners should be eating 14:09 How runners should strength train/cross-train 15:49 The mistake a lot of runners make in the gym 17:42 How to determine how heavy you should be lifting 18:03 The best gym exercises for runners 19:02 Heather’s opinion on group fitness classes 20:27 What is plyometric exercise and how should we incorporate it into our workouts? 20:36 How long you should be resting and recovering in between HIIT workouts 22:39 What to wear/how to dress appropriately for your run 24:13 How to pick the right running shoes/sneakers 27:24 Heather and Jason’s favorite running tech (apps, wearables, etc.) 29:35 How to properly warm up for a run 31:20 What is proper running form? Things to keep in mind 33:04 Nutrition and running 33:21 Should we be carb-loading? How and when should we eat our carbs? (And how much??) 34:55 What to eat and drink before a run, and how far in advance you should fuel 37:32 The best things to eat and drink after a run 38:56 A formula for how to properly hydrate before and during a run 41:36 Running with injuries and injury prevention (from both training and nutrition POVs) 45:36 How to build up to faster speeds and longer endurance in your runs 46:48 Rapid fire round!!! Best part of the episode IMO 46:57 Heather and Jason’s marathon non-negotiables 47:10 The biggest mistake people make when they first start running 47:25 The biggest waste of money in the running world 47:49 The best investment for runners 48:08 Current favorite song to listen to while running 48:34 Favorite race they’ve ever run 49:05 Heather and Jason’s running PRs 50:32 Their next running goals 50:57 The best running advice they’ve ever gotten 51:05 The worst running advice they’ve ever gotten 51:19 Their favorite post-race meals/foods Join the Master My Run Marathon Workshop using code CAPSLOCK10 for 10% off. This code also works as 10% off of 1:1 coaching sessions if you mention you found them through CAPS LOCK! Get up to 15% off at NIRA. Visit Zocdoc.com/CAPSLOCK. 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

    1h 1m

  2. APR 6

    How to Overcome Imposter Syndrome

    In this episode, Sam recalls the first time she felt imposter syndrome at work, which leads her into a deep dive. Why do we feel imposter syndrome? Can you feel imposter syndrome in your personal and romantic relationships? How can we overcome it? What could life look like if we don't—or if we do—overcome it? Then, she outlines actionable strategies for conquering it and taking back control of your life. Listen to this episode if you've ever felt imposter syndrome, and share it with anyone who you think is selling themselves short. Key moments: 01:52 What is imposter syndrome? 04:02 Why the first imposter syndrome research only studied women 04:37 A popular quote/statistic that really resonates 05:34 The first time Sam ever felt imposter syndrome 06:29 How Sam’s influencer career started 07:43 The most valuable thing Sam learned in the early days of becoming an influencer 09:38 How Sam started working for herself 11:48 Women feel imposter syndrome more than men 12:01 The social, cultural, and psychological factors that influence who experiences imposter syndrome 12:13 The types of people who are most likely to feel imposter syndrome 13:05 Why we have imposter syndrome 13:35 Are the stakes actually that high? Or are you projecting? 14:18 Feeling like you don’t belong 14:24 I AM CRYYYYIIINNNGGGGG LMAOOO 15:36 Reframing your thoughts (I ate with this tbh) 15:54 Perfectionism and imposter syndrome 16:47 Returning to the failure vs. judgment spiral 17:53 Masking behaviors and how they fuel imposter syndrome 18:48 Subjective fields of work (this is for the creatives) 19:42 Comparison is the thief of joy (sorry for the cliché) 20:27 Achievement-based validation in childhood 21:46 Imposter syndrome in your personal and romantic relationships (also see: anxious attachment style) 23:01 Catastrophizing and the imposter phenomenon 26:35 The impact imposter syndrome can have on our lives if it goes unchecked 28:44 How to overcome imposter syndrome 29:09 How to reframe your thoughts (with examples) 29:33 Stop saying “I got lucky” when you accomplish or achieve something 30:20 How to make a wins log (Sam reads hers aloud lol) 32:45 Flip the script (best possible outcome exercise) 34:06 A counterintuitive exercise (worst possible outcome exercise?) 35:51 Something all women need to start doing IMMEDIATELY 38:40 A mind-blowing twist on “feel the fear and do it anyway" 39:42 Act like an imposter to overcome imposter syndrome? 41:37 Distinguish between facts vs. feelings 43:40 The bottom line Thanks for listening! New episodes are released every Sunday at 8 AM ET, 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

    54 min

  3. MAR 30

    Cycle Syncing: How to Feel Your Best During Menstruation, Follicular, Ovulation, and Luteal Phases

    Sam starts this episode by talking about her experience with hormonal birth control, which has resulted in her fully feeling each phase of her cycle for the first time in her life. On a mission to manage her hormones and mitigate her PMS symptoms through dietary and lifestyle changes, she explores the best (doctor and dietician-approved) ways to eat, exercise, sleep, socialize, and take care of yourself during the four phases: menstrual, follicular, ovulation, and luteal. Listen to this episode if you're considering going off of hormonal birth control for the first time in a long time, if you're interested in supporting your reproductive health in line with your body's natural rhythms, or if you think cycle-syncing is BS and want to hear about Sam's journey getting started. Key moments: 00:36 Sam’s personal journey (prob TMI lol) 04:48 Major upcoming episode about going off birth control 07:32 The surprising thing Sam started experiencing in her cycle 07:49 How we arrived at this episode 08:35 The tiny change in Sam’s routine that changed everything 09:36 Results Sam saw in just 6 weeks of cycle syncing 12:25 Who should try cycle syncing? 13:11 A refresher on the menstrual cycle 15:17 The length of your menstrual cycle and the four different phases 15:59 Menstrual cycle vs. 24-hour cycle (both hormonal) 17:00 Different ways to track your cycle 17:55 This is a good time to start taking notes (plus a simple layout/format) 19:09 Phase 1 - menstruation 19:12 How to eat during menstruation 23:46 Sam’s take on cravings during your period 24:40 How to exercise during menstruation 26:09 Other tips and tricks for managing the menstrual phase (socializing, sleep, sex, etc.) 27:52 Phase 2 - follicular 28:48 How to eat during your follicular phase 30:15 How to exercise during follicular 31:19 Other tips and tricks for managing the follicular phase (mood, making plans with your friends, hormones, etc.) 32:08 Phase 3 - ovulation 33:10 Hormonal changes during your ovulatory phase 33:42 How to eat during ovulation 34:17 Eating to support your reproductive health if you’re trying to get pregnant 34:51 How to exercise during ovulation 35:53 Other tips and tricks for your ovulatory phase (trying to conceive, social battery levels, etc.) 36:42 Phase 4 - luteal (most closely associated with PMS) 37:15 How to eat during your luteal phase (anti-inflammatory diet, healthy fats, etc.) 38:31 How to exercise during luteal 39:22 We should be doing this more during luteal 40:00 Mini feminist rant lol 41:01 Other tips and tricks for luteal (listen to your body!) Thanks for listening! New episodes are released every Sunday at 8 AM ET, 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

    52 min

  4. MAR 23

    Alice Mushrooms: The Future of Food as Medicine

    In this episode, Sam meets with Charlotte Cruze and Lindsay Goodstein, the founders of Alice Mushrooms. They discuss what notable supplement companies are doing wrong, the impact and varying applications of functional mushrooms, their major career pivots, and the future of food as medicine. Listen to this episode if you need inspiration to pivot in your career, if you're curious about functional medicine and mushrooms, or if you want to pee your pants laughing when Lindsay tells us about the time she took 6 sex chocolates before a massage. Key moments: 00:33 Introduction to guests 02:04 Why they started Alice Mushrooms (hello functional medicine) 03:53 How they found each other and teamed up 04:33 Both of their major career pivots and entrepreneurship advice 07:49 The efficacy efficacy of functional mushrooms (and how they’re different from pharmaceuticals) 09:28 How and why they made their product hit instantly 11:18 How fast will you feel the effects of the mushrooms? 12:06 Are there any long-term effects? And how long does it take to feel those? 14:45 What *actually* are adaptogens and nootropics? 15:39 Adaptogens: What they are and what they do 17:28 Nootropics: What they are and what they do 18:58 The most common misconceptions about functional mushrooms 21:27 Why did they put the mushrooms in chocolate instead of capsules? 21:35 Food as medicine and nutrient absorption 25:25 How Lindsay went Breaking Bad to make the initial product in her kitchen lol 25:59 How they developed the product to make sure it tasted good AND was effective 27:25 Other active ingredients that interact with the mushrooms for optimal efficacy 27:58 A deep dive on all the ingredients 29:58 Types of mushrooms that are replacing drugs in early clinical trials for Alzheimer’s and ADD/ADHD 31:50 The mushroom sourcing process and what most big shroom companies are doing wrong 34:53 The extraction process (sooo interesting) 38:05 The hard-hitting question: Do they work? Lol 42:10 What each type of chocolate does 44:11 HILARIOUS story about how well the sex chocolates work 49:18 How did they make something that balances your hormones? 52:07 Let’s talk about psychedelics (we haddd to) 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

    1h 3m

  5. MAR 16

    Has Your HIIT Workout Stopped Working? The Relationship Between High Intensity Exercise and Cortisol

    In this episode, Sam discovers that her favorite workout routine has stopped giving her the results she’s looking for. On a journey to figure out why (and how to fix it), she explores the impact of high intensity training on cortisol levels, and how cortisol creates inflammation in the brain and body, leading to a wide range of mental and physical dysfunction. Listen to this episode if you think you’ve “plateaued” in your workouts, if you’re going hard at the gym but not making progress, or if you’re a HIIT or weightlifting girly who's interested in learning more about the benefits low-impact exercise. Key moments: 00:35 Quick trigger warning (body image, eating/exercise disorders) 01:37 History of Sam’s HIIT workout obsession 02:55 Origin of Sam’s weird relationship to food and exercise 04:47 A time when Sam literally didn’t work out at all (off-brand lol) 05:43 The downside of having a good metabolism in college 06:03 How Sam established a solid workout routine for the first time 07:35 How Sam’s love affair with Rumble Boxing began 09:03 What changed 10:17 Feeling bloated, puffy, and exhausted from HIIT workouts 11:17 HIIT/weightlifting ego bias against low-impact workouts 11:35 The Pilates girlies might be onto something 11:57 What if your go-to workout has simply…stopped working? 12:20 The relationship between high-intensity workouts and cortisol 12:52 How cortisol can be good for you 13:05 What happens when you produce too much cortisol 13:49 How you can become desensitized to anti-inflammatory responses 14:23 How cortisol affects your thyroid and your metabolism 17:00 Why recovery after a workout is actually effective for reducing bloating and puffiness 17:15 Vasodilation—one reason you’re feeling inflamed after high-intensity exercise 18:52 How high-intensity training can mess with your sleep 19:56 How sleep-related inflammation affects your brain (not just your body) 20:32 The vicious sleep-cortisol cycle 21:05 How high-intensity workouts make your body retain fluids (leading to puffiness) 23:16 Why HIIT isn’t always the best for fat burning (low-intensity might make you lose more weight) 23:57 “Toning” your muscles is a myth—here’s the truth and how to achieve it 25:46 The bottom line on cortisol in workouts 26:14 The importance of moderation (in everything) 27:35 Upcoming episode topics Thanks for listening! New episodes are released every Sunday at 8 AM ET, 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

    36 min

  6. MAR 9

    Optimizing Your Glymphatic System to Detox Your Brain While You Sleep

    In this episode, Sam explores the glymphatic system (no, not the lymphatic system!) and how it works to detox our brains after we fall asleep. Inspired by a TikTok video, she deep dives into a recent scientific discovery, is shocked to learn about what the brain does to itself while we're unconscious, and shares strategies for optimizing its performance to protect ourselves from cognitive dysfunction as severe as Alzheimer's and dementia. Listen to this episode if you want to geek out with Sam, if you want to learn something new about the way your brain and body work together to protect you, or if you need some motivation to improve the length and quality of your sleep at night. Key moments: 00:33 The importance of sleep and how it gets lost 01:43 Found a benefit of doomscrolling LOL 02:42 The TikTok video that led Sam to this topic 03:15 Brief overview of the glymphatic drainage system and process 04:16 The difference between the LYMphatic system and the GLYMphatic system 04:32 It all starts here, in your circulatory system 05:40 The role of lymph in your body’s waste processing system 06:56 How your body gets rid of toxic waste 07:04 What do lymph nodes actually do? 08:00 How lymphatic drainage massages work (spoiler: they’re not a scam) 08:35 When you should get a lymphatic drainage massage 08:47 What is the glymphatic system? 09:50 How your brain produces metabolic waste 10:35 What’s in metabolic waste, and what does it do to our brains? 11:24 What carbon dioxide buildup does to our brain 11:52 What lactate buildup does to our brain 12:21 Two of the biggest Alzheimer’s contributors/markers 14:19 Why we need waste drainage from the brain 14:38 Your brain does WHAT when you sleep? 15:12 Where does all that toxic waste go? 16:18 Circumstances by which this process could get disturbed (you experience BOTH of them) 17:14 Approaching health by controlling what we can 18:22 What happens when your brain isn’t draining properly 18:48 A groundbreaking case study proving why it’s so important to drain (proving the risk of drainage interruption and the importance of the glymphatic system) 24:09 How we can optimize our glymphatic system to keep our brains healthy 24:34 How sleep impacts the glymphatic system 25:15 Do you sleep on your back or your side? 25:47 Specific types of exercise that help 26:37 An important aspect of your diet that impacts your brain drain 26:53 Why does everything come back to alcohol lol SOS 27:55 Can intermittent fasting help your brain detox? 28:34 Sam’s 26 favorite stress management techniques with no explanation or elaboration lol 30:03 Upcoming episode topics 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

    37 min

  7. MAR 2

    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

    1h 3m

  8. FEB 23

    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

    56 min
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4.9
out of 5
173 Ratings

About

CAPS LOCK is a podcast designed to help you live bigger, better, louder, and longer. Come back every Sunday at 8 AM ET for new episodes, or watch with video on YouTube, Instagram, TikTok, and Threads: @lifeincapslock.

Information

  • Creator
    Samantha Feher
  • Years Active
    2024 - 2025
  • Episodes
    21
  • Rating
    Explicit
  • Copyright
    © 2024 Samantha Feher LLC. All rights reserved.
  • Show Website
    CAPS LOCK

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