In this episode of Muscle Science for Women, the hosts reflect on the challenging year of 2025 and share strategies to combat seasonal depression. They discuss their personal experiences and coping mechanisms, including the importance of exercise, proper sleep, vitamin D supplementation, and maintaining a healthy diet. Social connections and mindfulness practices such as meditation and journaling are also highlighted as essential tools for mental well-being. The episode wraps up with an emphasis on seeking professional help if needed, and the hosts express their gratitude to listeners, wishing everyone a better year ahead.
00:00 Introduction & 2025 Reflections
09:04 Light Therapy & SAD Lamps
12:26 Getting Outside & Fresh Air
13:40 Dressing for Cold Weather
14:44 Seasonal Foods & Nutrition
18:59 Vitamin D & Supplementation
21:29 Exercise & Movement
26:00 Sleep & Sleep Routines
35:32 Anti-Inflammatory Diet & Omega-3s
42:38 Stress Management & Mindfulness
45:55 Social Connection
48:09 Therapy & Medication
51:29 Final Thoughts & 2026 Outlook
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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/
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.
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