In this episode, Ashleigh and Rachel talk about ways to minimize or even avoid those all-too-familiar feelings of sadness, lethargy, and even increased sickness that come with the winter months. If you live somewhere that is cold and dark for a good part of the year, this is for you! While it's very common, and there are good reasons why you may feel crappy during the winter, the good news is there are plenty of things you can do to combat those issues. With a little proactivity and healthy habits, you can find a way to make those dark, short days more bearable - maybe even more fun - and certainly healthier.

Rachel and Ashleigh discuss some of the biggest drivers of seasonal depression and discuss key lifestyle habits you should be doubling down on, as well as things like seasonal supplementation, light therapy, social connection, morning routines, and more.

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In this episode with renowned thyroid expert Elle Russ, bestselling author of The Paleo Thyroid Solution, Ashleigh and Elle discuss:

-why it can be so difficult to get a proper diagnosis;

-symptoms to look out for, including less common symptoms;

-a detailed dive on the proper testing and how to advocate for these tests with your healthcare provider;

-lifestyle, nutrition, and environmental changes that can have a big impact on thyroid health;

-how thyroid issues intersect with fertility and peri- and menopausal changes;

-information about treatment of thyroid disfunction, including potential problems with conventional thyroid treatment;

-autoimmune disorders, and much more.

If you want to dive even deeper and take your health into your own hands, Elle's The Ultimate Thyroid Course is packed with over 20 hours of helpful content, including expert tutorials from Dr. Gary E. Foresman MD and other experts. Whether it's hypothyroidism, Hashimoto's, Reverse T3, post-thyroidectomy, or other thyroid issues, this course has you covered. It is the most comprehensive thyroid resource available, and it's a game-changer. Learn more and sign up here: https://www.elleruss.com/a/2147520265/FFeWmWGP

You can reach out to Elle or learn more about her work at elleruss.com.

We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.

Learn all about the Muscle Science For Women programs at https://musclescienceforwomen.com and reach out to us for a first responder/military discount.

In this episode Ashleigh and Rachel discuss the differences in body fat percentages between men and women, including what's healthy and sustainable, and how they will look different depending on a range of factors; they dive into the concept of "mental fitness" and how it applies to overall health and fitness; they discuss changes they're making to Muscle Science for Women in 2026, and Ashleigh chats about her newest personal venture: a coaching app!

We hope you find this episode helpful; if you do, please rate/review/subscribe and share it with someone who could benefit. If you have comments, feedback, or questions please send them to musclescience4women@gmail.com.

If you want to learn more about or sign up for Ashleigh's new coaching app, click the link below and get 20% off your first month through November 28: studio.com/ashleigh/fitness-coaching

Learn all about the Muscle Science For Women programs at https://musclescienceforwomen.com and reach out to us for a first responder/military discount.

Learn more about the hosts at rgfit.com and ashleighvanhouten.com