• Chemotherapy drugs (metabolism interactions)

  • Quercetin can affect the activity of cytochrome P450 enzymes in the liver, which are responsible for metabolizing many chemotherapy drugs.

  • This means it could raise or lower drug levels in the bloodstream, potentially reducing treatment effectiveness or increasing toxicity.

• P-glycoprotein and drug transporters

  • Quercetin has been shown to inhibit P-glycoprotein, a protein that pumps drugs out of cells.

  • On one hand, this might make chemotherapy drugs more effective against resistant cancer cells.

  • On the other, it may increase toxicity, since the body’s normal clearance mechanisms are disrupted.

• Specific drugs where caution is noted in studies

  • Cisplatin – Quercetin may reduce its kidney toxicity in some animal studies, but it could also alter how cisplatin is processed in the body.

  • Doxorubicin – Quercetin can increase the uptake of this drug into cells, which might enhance anticancer activity but also raise the risk of side effects.

  • Paclitaxel and Vincristine – Quercetin can interfere with metabolism and drug transport, affecting their activity.

• Blood thinners (e.g., warfarin)

  • Quercetin has mild blood-thinning effects and may increase bleeding risk when combined with anticoagulants.

• Corticosteroids

  • Some evidence suggests quercetin can affect steroid metabolism, potentially changing how drugs like dexamethasone work.

• Chemotherapy drugs

  • Licorice compounds can affect drug metabolism in the liver (via cytochrome P450 enzymes). This may alter the blood levels of certain chemotherapy medications, either reducing their effectiveness or increasing toxicity.

• Corticosteroids (e.g., prednisone, dexamethasone)

  • Licorice prolongs the activity of corticosteroids by slowing their breakdown. This can lead to enhanced steroid effects and side effects, such as immune suppression, fluid retention, and elevated blood pressure.

• Blood pressure and heart medications

  • Licorice may cause sodium retention and potassium loss, raising blood pressure and increasing the risk of heart rhythm problems—important for cancer patients already at risk of cardiovascular side effects from treatment.

• Blood thinners (e.g., warfarin)

  • Licorice can reduce the effectiveness of warfarin, increasing the risk of clotting. This is especially concerning for cancer patients with higher clot risk.

• Diuretics

  • When combined with diuretics, licorice can intensify potassium loss, which may trigger muscle weakness, cramping, or dangerous heart rhythm disturbances.

Herbs, Supplements, Dietary and Lifestyle Recommendations for Better Sleep 

There are several herbs and supplements that can help improve sleep quality 

Herbs: 

• Valerian Root: Often used for its sedative effects, valerian root can help reduce the time it takes to fall asleep and improve overall sleep quality. 

• Chamomile: Known for its calming properties, chamomile tea is a popular choice for promoting relaxation and sleep. 

• Lavender: Lavender can be used in aromatherapy or as an herbal supplement to reduce anxiety and improve sleep quality. 

• Passionflower: This herb has been shown to have calming effects and may help improve sleep quality. 

• Lemon Balm: Often used to reduce anxiety and promote relaxation, lemon balm can be helpful for better sleep. 

Supplements: 

• Magnesium: This mineral can help relax muscles and improve sleep quality. It’s often taken in supplement form. 

• L-theanine: An amino acid found in tea leaves, L-theanine can promote relaxation and reduce stress, aiding in better sleep. 

• Ashwagandha: An adaptogen, ashwagandha can help reduce stress and anxiety, which can improve sleep quality. 

• 5-HTP (5-Hydroxytryptophan): This supplement can increase serotonin levels, which can help regulate sleep patterns. 

 

Improving sleep often involves making certain lifestyle and dietary adjustments. Here are some tips to help you get better rest: 

Lifestyle Adjustments: 

• Establish a Sleep Routine: Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body’s internal clock. 

• Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading, taking a warm bath, or practicing meditation. 

• Limit Screen Time and Light Exposure: Avoid electronic device screens and general exposure to bright light at least an hour before bed. The blue light emitted from screens can interfere with melatonin production and disrupt your sleep. If you must, get an app that puts your screen in red light night- time mode 

• Get Regular Exercise: Aim for at least 30 minutes of moderate exercise most days of the week. However, avoid vigorous exercise close to bedtime. Exercise in the morning is best, which will also optimize your dopamine levels (motivation). 

• Manage Stress: Practice stress-reducing techniques such as Qigong, deep breathing, yoga, or journaling. Managing stress can improve sleep quality. Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. 

• Optimize Your Sleep Environment: Keep your bedroom cool, quiet, and dark. Invest in a comfortable mattress and pillows. Consider using white noise or earplugs if you are sensitive to noise. 

• Limit Naps: If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day. 

Dietary Adjustments: 

• Limit Caffeine and Nicotine: Avoid these stimulants, especially in the afternoon and evening, as they can disrupt your sleep. 

• Avoid Heavy Meals Before Bed: Try not to eat large or spicy meals within a few hours of bedtime, as they can cause discomfort and indigestion. 

• Stay Hydrated, but Not Too Much: Drink enough water throughout the day, but reduce fluid intake before bedtime to avoid frequent trips to the bathroom. 

• Include Sleep-Promoting Foods: Foods rich in tryptophan (such as turkey, chicken, bananas, and nuts) can help increase melatonin production. Also, consider foods high in magnesium (like leafy greens, almonds, and seeds) which can promote relaxation. 

• Reduce Alcohol Consumption: While alcohol may initially help you fall asleep, it can disrupt sleep later in the night and reduce sleep quality. 

Screen for other conditions that can cause insomnia 

Be aware there are several medical conditions that can cause or contribute to insomnia. Make sure you check these off the list of possibilities before you use supplements or herbs. 

Here are some common ones: 

• Mental Health Disorders: Conditions such as depression, anxiety, bipolar disorder, and post-traumatic stress disorder (PTSD) can significantly impact sleep patterns. 

• Sleep Apnea: This is a serious sleep disorder where breathing repeatedly stops and starts during sleep, causing frequent awakenings. 

• Chronic Pain: Conditions like arthritis, fibromyalgia, and chronic back pain can make it difficult to fall asleep or stay asleep. 

• Respiratory Issues: Asthma, allergies, and other respiratory problems can interfere with breathing and disrupt sleep. 

• Gastroesophageal Reflux Disease (GERD): Acid reflux can cause discomfort and pain, especially when lying down, leading to difficulty sleeping. 

• Neurological Disorders: Conditions such as Parkinson’s disease and Alzheimer’s disease can affect sleep due to changes in brain function. 

• Hormonal Imbalances: Disorders like hyperthyroidism can cause insomnia due to an overactive thyroid gland. 

• Medications: Some medications, including certain antidepressants, stimulants, and corticosteroids, can interfere with sleep. 

• Chronic Illnesses: Conditions like diabetes and heart disease can also contribute to sleep disturbances.
  

Other Sleep Hacks to Try

• a weighted blanket or cherry pit pillow
• daytime sunlight exposure (increases serotonin production)
• a cold mattress like 8Sleep sells
• cold showers half hour before bed
• acupuncture or acupuressure
• neurofeedback
• mouth taping
• sleep tracking with wearable devices

 

Components of the Stamet’s Stack

1. Psilocybin
   • Dosage: 0.1 to 0.2 grams of dried psilocybin mushrooms
   • Psilocybin promotes neurogenesis, the growth of new neurons and neural pathways, which can help improve mood and cognitive function.
2. Lion’s Mane Mushroom
   • Dosage: 500 to 1000 mg of high-quality Lion’s Mane extract powder.
   • Lion’s Mane is known for its neuroprotective and neuroregenerative properties, supporting brain health and cognitive function.
3. Vitamin B3 (Niacin)
   • Dosage: 100 mg of niacin.
   • Niacin helps improve blood circulation, which can enhance the distribution of psilocybin and Lion’s Mane throughout the brain.

Microdosing Protocol

• Days 1-4: Take the combination of psilocybin, Lion’s Mane, and niacin.
• Days 5-7: Abstain from microdosing to allow the body to reset and avoid building a tolerance.

Cycle Duration

• One Month: Follow the 4 days on, 3 days off cycle for up to one month.
• Break Period: After one month, take a break for 2 to 4 weeks before considering another cycle.

Potential Benefits

• Enhanced Neuroplasticity: Promotes the formation of new neural connections, which can improve cognitive function and emotional regulation.
• Improved Mood and Mental Health: Users often report reduced symptoms of depression and anxiety, along with enhanced creativity and focus.
• Overall Brain Health: The combination of psilocybin and Lion’s Mane supports overall brain health and resilience.

Considerations

• Legal Status: Ensure that psilocybin use is legal in your area before starting this protocol.
• Professional Guidance: Consult with a healthcare professional experienced in psychedelic therapies to ensure safe and effective use.

First, you will need to find a place where you can express yourself freely, and the neighbors won’t call the police. Once you have done that, and warned all your room mates, have a go at the Dynamic Meditation. It takes about an hour and is best done barefoot. 

The stages of the meditation are as follows: 

1. Chaotic Breathing (10 minutes)

Breathe chaotically through the nose, deeply and rapidly, without any rhythm or pattern. Focus on exhalation and let the body take care of inhalation. This energizes the body and breaks old, ingrained patterns in the mind. 

2. Catharsis (10 minutes)

Let go of all emotions and expressions. Scream, shout, cry, jump, dance, laugh—whatever feels natural. This allows for the release of repressed emotions and psychological burdens, leading to emotional cleansing. 

3. Mantra Chanting (10 minutes)

With arms raised, jump up and down while shouting the mantra “Hoo! Hoo! Hoo!” as deeply as possible. Each time you land, let the sound hammer deep into the pelvis. This stage moves energy upwards and invigorates the body. 

4. Stillness (15 minutes)

Stop suddenly and freeze in whatever position you are in. Do not move at all. This brings about a deep sense of stillness and awareness, allowing the energy to flow freely through the body. 

5. Celebration (15 minutes)

Celebrate through dance and music, expressing whatever is there. This stage integrates the experience and carries the sense of aliveness throughout the day. 

Below is the musical soundtrack to the meditation. Each stage is marked by a gong.

Depression is one of the greatest challenges facing mental health care in the world today.  

We collectively struggle to cope with the separation and isolation inherent in modern society. Combined with stress, a lousy diet, too much of this or that, stifled emotional expression as encouraged by society, past traumas, and even normal events in the course of a lifetime, this can lead to a state of depression. 

Depression is a personal crisis of unprecedented difficulty. It causes isolation and erodes self-esteem. Objectivity can become lost in the daily struggle with suffering, making it a very intricate puzzle to solve.  

Medications can be of assistance, but their effects come at a price with side effects, and they are just a mask for underlying issues.  The only other tool of Western medicine is psychotherapy, which can be helpful, but takes too long and rarely offers a cure.

My Struggle with Depression 

In 2017 I was diagnosed with Major Depressive Disorder. I was nearly paralyzed with social anxiety and constantly recurring negative thoughts. A dark cloud hung over my entire existence. 

I found it nearly impossible to do anything but the bare minimum of work and self-care to survive. It felt like I would never escape this, and the worst part was that the motivation to take action to help myself was completely missing. 

The Way Out of Depression 

There are many causes of depression, but they all lead to roughly the same outcome of symptoms, so fortunately we can  work through them with the same set of tools.  

Even if your depression is “situational”, the situation that you’re in is a result of your thoughts, feelings, and actions. Underlying these are your belief systems. On top of all that are your personal habits.  

These multiple layers need to be addressed holistically with a combination of clever tactics. By coming at it from all sides you give it nowhere to hide. Transform the bits that are blocking you, with the tools I offer here, and with perseverance, you will eventually overcome the depressive state. It’s only a matter of effort over time.

I used all the tools I am recommending personally and by following this road map I was able to overcome my depression. It’s been 6 years and I have been through some difficult life events.

My overall resilience to life’s emotional ups and downs has dramatically increased since I began using all these tools habitually. I still have low energy days or even weeks, and sad times. The difference is now these feelings move on quickly.

“This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they’re a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.”

– From “The Guest House” by Jalaluddin Rumi, translated by Coleman Barks 

How this Works 

These following practices are all about shifting your energy and changing the underlying patterns that have been running the depression.

The only thing that is needed at the beginning of this program is just to START IT. The same law of the Universe that was keeping you stuck will now propel you along.

Your Individual Process

You may not need to do all of these things, depending on how severe your depression is. You may not gravitate towards some of the things on the list. Each individual has their own path and the trick is to honor your own.

I did all of these things, because I needed to. I did everything possible because I was desperate and depression was killing me.  

Some of these things were outside my comfort zone, and may be outside yours. I pushed through the resistance because I was fighting for my life.  Discomfort brings up fear, a natural obstacle that needs to be overcome. On the other side of fear is the power you need to heal your depression.

You will need to bring up your personal power to begin this. Take it step by step.

Part 1- The Preliminaries: 

Setting Yourself up for Success 

Set a Firm Intention and use Affirmations to Anchor it 

An intention is a clear and focused aim or plan that guides your actions and decisions. It represents what you want to achieve or how you want to be in a particular situation. Unlike goals, which are specific outcomes you want to reach, intentions are more about the mindset and energy you bring to your actions.  

Intentions can work in the background, they are part of a new belief system you are installing.

Intention is important in battling depression, as it’s easy to get lost in the symptoms. As a mentor of mine used to say, “it’s hard to remember that you came to drain the swamp when you’re up to your ass in alligators”. 

Here is a guide to creating intentions and affirmations 

Have a Vision for your Recovery

Developing a vision for your life holds significant value as it provides clarity, direction, and motivation. A clear vision helps you understand what you truly want in life, making it easier to set goals and prioritize your actions. It acts as a roadmap, guiding you towards your desired future. 

I’ve heard depression described as not being able to see a future. Creating and holding a vision gives you a sense of where you are going.

Having a vision can inspire and motivate you to take action, especially during challenging times. It serves as a reminder of your long-term aspirations and keeps you moving forward. With a vision in mind, making decisions becomes easier. even the decision to go all in on your healing process. You can then evaluate other choices based on whether they align with your vision, helping you stay on the right path. 

Here is a guide to creating a vision

Part  2- Building the Foundation of Mental Health: 

Basic Habits for a Healthy State of Mind 

These next few items were the backbone of my recovery from depression. Sort of the prerequisites.  

       1) Optimize your Diet 

An anti-inflammatory diet can play a significant role in managing depression by reducing inflammation and boosting serotonin levels, which are crucial for mood regulation.  

Basically you want to eat plenty of omega-3 fatty acids, anti-oxidant rich foods, whole grains, fermented foods, healthy fats and lean proteins. Avoid foods that are high in trans fats and sugars, which can increase inflammation, and refined carbohydrates such as white bread and pastries, which can spike blood sugar levels and contribute to inflammation. Avoid processed foods, dairy products and sugary foods or drinks. 

       2) Take Supplements  

B complex in the morning with SAM-e will stimulate production of serotonin, alleviating the symptoms of depression 

L-tyrosine in the AM will boost your dopamine levels, providing motivation for the day. 

DLPA twice a day will stabilize endorphin levels, providing additional motivation and a sense of well being. 

L-tryptophan and GABA at night will help you get to sleep faster and contribute to your serotonin supply in the morning. 

       3) Take Herbs  

Ginger, Ashwaganda, Ginseng, St. John’s Wort, Curcumin, and Kava Kava have all been shown to be effective for treating depression. 

      4) Start some form of exercise 

Physical activity helps reduce levels of the body’s stress hormones, such as adrenaline and cortisol. It also promotes relaxation and reduces anxiety, which are often associated with depression.  

Studies have shown that exercise can be as effective as antidepressant medications for some individuals, particularly those with mild to moderate depression. It can also enhance the effectiveness of other treatments, such as medication and psychotherapy.

Engaging in regular physical activity can boost self-esteem and confidence. Achieving fitness goals, no matter how small, can provide a sense of accomplishment and improve self-worth. Exercise at least 30 min 3 times a week of any activity that gets your heart rate up and makes you sweat.  

      5) Optimize your Motivation Levels 

Depression comes with a built-in lack of motivation. In a purely bio-chemical sense, motivation comes from having proper levels of the neurotransmitter dopamine in the brain.  

Screen over-exposure is one of the greatest sources of dopamine depletion. Phones, computers and tablets provide a constant exposure to rapid, reward-driven content which can disrupt dopamine regulation, making it harder to focus on tasks that don’t offer immediate gratification. Chronic stress, lack of sleep, substance abuse and a high-fat/ high-sugar/ high- processed diet can also be big influences on your brain’s production of dopamine. 

Some things you can do to boost your dopamine levels are spend time in nature/ sunlight, listen to music, exercise regularly, meditate, and get enough sleep. 

Here are some herbs, foods, and supplements that can help raise dopamine levels:

Herbs

Mucuna Pruriens: This tropical legume contains L-dopa, a direct precursor to dopamine

Ashwagandha: Known for its adaptogenic properties, it can help balance dopamine levels

Rhodiola Rosea: This herb can enhance dopamine activity and improve mood

Panax Ginseng: Often used to increase energy and focus, it also boosts dopamine

Foods

Bananas: Rich in tyrosine, an amino acid that helps produce dopamine

Almonds: Contain phenylalanine, a precursor to dopamine and endorphin

Dark Chocolate: Contains compounds that can increase dopamine levels

Fermented Foods: Such as yogurt and kefir, (which contain probiotics) can enhance dopamine production

Supplements

Curcumin: Found in turmeric, it can increase dopamine levels and improve mood

Omega-3 Fatty Acids: Found in fish oil, these are essential for brain health and dopamine production

L-Theanine: An amino acid found in green tea that can boost dopamine

Vitamin B6, Folate, and Niacin: These vitamins are crucial for dopamine synthesis

Incorporating these into your diet and routine can help maintain healthy dopamine levels.

Activities like drawing, writing, or playing an instrument can stimulate dopamine release by engaging the brain’s reward system.

In order to stay motivated you may want to hire a motivational coach. A personal coach will work fine, but if you want coaching specific to this program, I recommend working personally with me. I have been through this process and know the lay of the land.

Contact me to set up a discovery call.

       6)  Stabilize your sleep schedule  

Proper sleep is absolutely essential to mental health. It’s recommended that you get between 7.5 to 8.5 hours a sleep at night. More than this will exacerbate a state of depression. Less than this will not nourish your brain and will lead to anxiety. 

If you are sleeping too much and need help in the morning, use a light therapy device immediately upon awakening.

Sleep Hygiene and Bio- Hacking your Sleep Schedule

How Improved Sleep Can Help with Depression:

• Improved Mood: Quality sleep can help stabilize your mood and reduce irritability and stress.
• Better Emotional Regulation: Adequate sleep helps in managing emotions and coping with daily stressors.
• Enhanced Cognitive Function: Good sleep improves concentration, decision-making, and memory, which can be impaired by depression.
• Reduced Symptoms: Treating sleep problems can alleviate some symptoms of depression, such as fatigue and lack of energy.

       7) Screen out Metabolic and Hormonal Disorders 

It’s a good idea to get some blood work done in order to screen out metabolic and hormonal disorders as potential causes of depression. 

Metabolic Disorders 

Metabolic Syndrome 

Metabolic syndrome includes a cluster of conditions such as central obesity, elevated blood pressure, high triglycerides, low HDL cholesterol, and high fasting glucose. 

Regular monitoring of waist circumference, blood pressure, lipid profile, and fasting glucose levels is essential. Patients with at least three of these conditions should be evaluated for metabolic syndrome. 

Diabetes 

Fasting blood glucose and HbA1c tests can help identify diabetes or prediabetes. Diabetes is often co-morbid with depression and can exacerbate depressive symptoms. 

Lipid Profile 

Assessing levels of total cholesterol, LDL, HDL, and triglycerides can help identify dyslipidemia, which is linked to both cardiovascular risk and depression. 

Hormonal Disorders 

Hypothalamic-Pituitary-Adrenal (HPA) Axis 

Elevated cortisol levels are often found in patients with depression. Tests such as the dexamethasone suppression test or 24-hour urinary free cortisol can help assess HPA axis function. 

Hypothalamic-Pituitary-Thyroid (HPT) Axis 

Hypothyroidism and hyperthyroidism can both present with depressive symptoms. Screening for thyroid function includes measuring TSH, free T3, and free T4 levels4. 

Hypothalamic-Pituitary-Gonadal (HPG) Axis 

Imbalances in estrogen, progesterone, and testosterone can affect mood. Hormone levels should be assessed, especially in cases of treatment-resistant depression. 

Part  3- Taking Action Against Depression

With a Selection of Powerful Tools 

Now that you have a solid foundation, you are ready to start to work away at the energetic blocks that are the basis of depression. The following are the tools that I have found to be the most effective for removing these blocks, and by using them over time, you will wear down the energetic structure of your depressive state.

Breath Work 

Breath work, or controlled breathing exercises, can be a powerful tool in the treatment of depression. This practice involves intentionally focusing on and regulating your breath to influence your mental and physical state.  

Breath work encourages mindfulness by bringing attention to the present moment. This can help individuals break the cycle of negative thoughts and rumination that often accompany depression. Controlled breathing exercises can increase oxygen flow to the brain, potentially improving mood and cognitive function. 

For a quick way to get your energy moving through the breath, try Wim Hof style breathwork. 

Wim Hof, also known as “The Iceman,” is a Dutch extreme athlete and motivational speaker from the Netherlands. He is renowned for his ability to withstand extreme cold, which he attributes to his unique method combining cold exposure, breathing techniques, and meditation. 

Wim Hof’s journey into cold water immersion and breath work began as a way to cope with severe depression following the tragic death of his wife, Marivelle-Maria, in 1995. She died by suicide, leaving Hof to care for their four children.  

Struggling with immense grief and psychological turmoil, Hof found solace in the cold. He discovered that immersing himself in freezing water helped him manage his emotional pain and brought him a sense of peace. 

Learn how to practice Wim Hof style breath work in this short video, made by the ice man himself:

 

 

For a deeper experience, try the Quantum Light Breath. The Quantum Light Breath (QLB) is a highly concentrated breath-meditation process that accelerates personal development by bypassing the conscious mind and releasing old programming directly from the unconscious. It was created by the late mystic Jeru Kabbal and is influenced by Vipassana meditation. 

 

Qigong and Tai Chi

Qigong, an ancient Chinese practice, can be a powerful tool in overcoming depression. It combines physical movement, controlled breathing, and meditation to enhance the flow of Qi (vital energy) throughout the body. Qigong helps balance the autonomic nervous system, reducing the dominance of the sympathetic (fight-or-flight) response and enhancing the parasympathetic (rest-and-digest) response. This balance can alleviate symptoms of anxiety and depression.   

By promoting the smooth flow of Qi, Qigong can help release blockages and stagnation in the body, which are often associated with emotional distress. This can lead to a sense of increased vitality and emotional balance.  

The meditative aspect of Qigong encourages mindfulness, helping practitioners stay present and reduce rumination, which is a common feature of depression. This mindfulness can foster a more positive outlook and greater emotional resilience. 

Learn more about Qigong or Get a Lesson

Cold Immersion 

Cold immersion is one of the best natural ways to produce endogenous feel good neurochemicals and hormones that will light up your brain with activity and tends to induce some euphoria. I was hesitant at first, most people are. But after the first few times, I was hooked.

The best way to get started with this is cold showers. Take a hot one first, then turn the tap on cold for the last 2 minutes. Once you get past the initial discomfort, it’s really not that bad. And you will feel great afterwards! 

Transformation happens as we let go of the need to be comfortable. Change requires it. Voluntarily embracing discomfort can significantly enhance personal resilience by fostering adaptability, mental strength, and a proactive mindset. Cold water is a fantastic place to practice resilience.

Once I started working with the cold water, things really started to change for me. The primal nature of confronting the cold water, especially when done in a beautiful natural setting, made me feel profoundly alive.

That’s one of the big goals here. You cannot be fully alive and depressed at the same time. 

Voluntary discomfort, such as cold exposure, strengthens your mental fortitude. It teaches you to endure and manage stress, leading to greater emotional stability and inner strength. By consistently engaging in these activities, you build the habit of self-control and determination, which is a great tool in your overall battle with depression. 

Wim Hof’s Top 10 reasons to take cold showers & ice baths

 

Dynamic Meditation 

Osho’s Dynamic Meditation is a unique and active form of meditation designed to release pent-up emotions and energy, leading to a state of mental clarity and relaxation. It consists of five stages, each with a specific purpose and method. 

By moving and releasing blocked energy, the meditation helps to balance the body’s energy systems, leading to improved mental and physical health. The dynamic nature of the meditation, along with the celebratory final stage, can boost mood and overall sense of well-being.

How to do the Dynamic Meditation- Includes the musical soundtrack

Psychedelic Medicine

Psychedelic medicine is the therapeutic use of psychedelic substances to treat various mental health conditions, including depression. Psychedelics, such as Ayahuasca, the San Pedro cactus, psilocybin (found in “magic mushrooms”), LSD, and MDMA, have shown promising results in clinical trials for their ability to alleviate symptoms of depression, especially in cases where traditional treatments have failed.

One of the key mechanisms by which psychedelics may help treat depression is through their impact on the brain’s serotonin receptors. These substances can induce profound changes in perception, mood, and cognition, often leading to a heightened sense of connection and openness. This altered state of consciousness can help individuals process and integrate difficult emotions and experiences.

Research has demonstrated that psychedelics can promote neuroplasticity, the brain’s ability to form new neural connections. This is crucial for overcoming the rigid thought patterns often associated with depression. For instance, psilocybin has been shown to reduce activity in the brain’s default mode network, which is linked to self-referential thoughts and rumination, a common feature of depression.

Thankfully, psychedelic medicine has become available in the US and Canada, as grass roots organizations such as the ones in my home state of Colorado have worked to get legislation passed.

If you want to work with psychedelics in a Western medical setting, and you are close to Northern Colorado or can visit for a period of time, the Wholeness Center. are a group of pioneers and experts in the field.

Some may choose to have a more cultural experience, and go off to the jungle for an ayahuasca or san pedro ceremony. Chosing an appropriate center to visit for your retreat is important. Here are a few I recommend:

San Pedro Workshops (San Pedro cactus)

Amaru Spirit (ayahuasca and other plants)

Ketamine Treatment

Ketamine therapy has emerged as a promising treatment for depression, particularly for individuals who have not responded to traditional antidepressant medications. Originally developed as an anesthetic, ketamine has unique properties that make it effective in treating depression, especially treatment-resistant depression (TRD).

One of the most significant advantages of ketamine therapy is its rapid onset of action. Unlike conventional antidepressants, which can take weeks to show effects, ketamine can alleviate depressive symptoms within hours. This rapid relief is crucial for individuals experiencing severe depression or suicidal thoughts, providing a much-needed respite from their symptoms.

Ketamine works by modulating the brain’s glutamate system, which plays a key role in mood regulation and cognitive function. By enhancing synaptic connections and promoting neuroplasticity, ketamine helps to “reset” the brain’s neural pathways, offering a new approach to treating depression.

There are two primary forms of ketamine used in therapy: intravenous (IV) ketamine and esketamine (a nasal spray). Both forms have shown high efficacy in clinical trials, with response rates as high as 70% in some studies. Esketamine, in particular, has been approved by the FDA for use in treatment-resistant depression, highlighting its potential as a groundbreaking treatment option.

The therapeutic process typically involves a series of sessions administered in a controlled medical setting, ensuring safety and monitoring for any potential side effects. Patients often report not only a reduction in depressive symptoms but also improvements in overall mood, energy levels, and cognitive function.

Psychedelic Microdosing

If psychedelics are legal in your area, but you aren’t ready or inclined to explore full strength psychedelic medicine, you may want to take advantage of the revolution in mental health care that microdosing offers.  

Psychedelic microdosing involves taking very small, sub-perceptual doses of psychedelic substances, typically psilocybin (found in magic mushrooms), Ayahuasca, Peyote, San Pedro Cactus, or LSD. 

Microdosing has been reported to improve mood and alleviate symptoms of depression. Users often experience a reduction in negative thought patterns and an increase in positive emotions. 

Psychedelics can enhance neuroplasticity, which is the brain’s ability to form new neural connections. This can help in creating new, healthier thought patterns and behaviors, which is beneficial for those with depression. Many individuals report a decrease in anxiety and stress levels when microdosing. This can be particularly helpful for those whose depression is accompanied by anxiety. 

Microdosing can help individuals better regulate their emotions, leading to more stable moods and a reduction in depressive symptoms. Users often report an increased sense of mindfulness and presence, which can help in managing depressive symptoms by fostering a more positive and engaged outlook on life.

There are growing numbers of observational studies and surveys indicating its potential benefits. For example, a study found that individuals who microdosed psilocybin reported significant improvements in mood and mental health compared to those who did not. 

Paul Stamets, a renowned mycologist, developed a microdosing protocol known as the Stamets Stack. This protocol combines psilocybin (the active compound in magic mushrooms), Lion’s Mane mushroom, and vitamin B3 (niacin) to enhance cognitive function and overall well-being.  

Here’s a detailed look at the protocol

Microdosing San Pedro is possible and highly advisable. You can order the powder in places where it’s legal.

Source for San Pedro (Iquitos, Peru)

Intravenous Amino Acids and Vitamins

IV amino acids and vitamins offer a holistic and effective approach to managing depression. By addressing nutritional deficiencies and supporting neurotransmitter production, this therapy can provide significant relief for those struggling with depressive symptoms.

By directly supplying the body with essential nutrients, IV therapy can improve mood, increase energy levels, and enhance overall well-being.

 B vitamins: particularly B6, B9 (folate), and B12, are vital for brain health and neurotransmitter production. Deficiencies in these vitamins are often linked to depression.

Vitamin D: Known as the “sunshine vitamin,” it plays a role in mood regulation and has been linked to reduced symptoms of depression.

Vitamin C: This antioxidant helps reduce oxidative stress and inflammation, which are associated with depression.

Meyer’s Cocktail

The Myers’ Cocktail is an intravenous (IV) infusion containing a blend of vitamins, minerals, and amino acids. It was developed in the 1970s by Dr. John Myers, a physician from Baltimore, Maryland, who used it to treat a variety of health conditions. The typical formulation includes:

Vitamin C: A potent antioxidant that helps reduce inflammation and supports immune function.
B Vitamins: Essential for energy production and neurotransmitter synthesis, which are crucial for mood regulation.
Magnesium: Known for its calming effect on the nervous system and its role in muscle and nerve function.
Calcium: Important for muscle and nerve function, bone health, and overall cellular function

How It Helps with Depression

The Myers’ Cocktail can help manage depression by addressing underlying nutrient deficiencies and enhancing overall well-being. In addition to nutritional deficiency correction, it provides mood regulation, reduced inflammation and enhanced energy levels.

Light Therapy 

Sunlight is the best (and cheapest) source of the light you need to help your body convert Vitamin D into serotonin. If you are unable to get adequate sunlight to encourage proper Vitamin D to serotonin conversion, using a therapy light in the early morning can stimulate the brain to start producing its own feel-good chemicals.  

Light therapy can be a beneficial treatment for people with depression, including both seasonal affective disorder (SAD) and non-seasonal depression. Exposure to bright light helps regulate the body’s circadian rhythms, which are the internal body clocks that govern sleep-wake cycles and other biological processes. Proper regulation of these rhythms can improve sleep patterns and overall mood. 

Light therapy can help balance serotonin levels in the brain. Serotonin is a neurotransmitter that plays a key role in mood regulation. Unlike some antidepressant medications that can take several weeks to start working, light therapy often shows improvements in symptoms within a week. 

A light box is a product you will find for sale on the internet. The idea is to look at it for 20 minutes every morning, letting the light into your eyes to stimulate production of motivational and feel- good neurochemicals.

Here is an example of the product

Energy Medicine

Energy medicine techniques such as acupuncture, Reiki, polarity therapy, therapeutic touch, and sound healing work to balance the body’s energy fields. This balance can help alleviate symptoms of depression by promoting a sense of calm and well-being.

Energy medicine encourages a stronger mind-body connection, which can lead to greater self-awareness and emotional regulation. 

Somatic Therapy 

Somatic, or body- centered therapy focuses on how emotions and experiences are stored in the body. It aims to release stress, tension, and trauma by addressing these physical manifestations. 

Traumas or strong past experiences can get stuck in the body (the subconscious). Somatic therapy helps to move these emotional blocks up into the conscious level to be resolved and released. 

Trans Cranial Electrical Stimulation

Transcranial electrical stimulation (tES) is a non-invasive brain stimulation technique that involves applying a low electrical current to the scalp to modulate neuronal activity. tES can alter brain activity in regions associated with mood regulation, such as the prefrontal cortex.  

Electrodes are placed on the scalp in specific areas, and the current modulates the activity of neurons in the targeted brain regions, either increasing or decreasing their excitability.

tES can help alleviate symptoms of depression. The stimulation can enhance neuroplasticity, which is the brain’s ability to reorganize itself by forming new neural connections, improving mood and cognitive function. 

Research has shown that tES can be effective in reducing symptoms of depression, particularly in individuals who have not responded well to other treatments.

Here is a review of some current tDCS devices on the market

Join (or Create) a Supportive Group  

Depression is a disease of isolation and disconnection. The cure, as uncomfortable as it may be at first, is to seek out connection with like- minded or even inspirational others. 

Somewhat paradoxically, a depression support group might not be the right group to support your recovery from depression. To increase the overall vibratory nature of your energy field, you want to be surrounded by other people who are positive and whose energy you are attracted to.

Stay away from other depressed people and seek out the company of people who make you feel good, who you may admire in some way.

Here are some ideas: volunteer organizations, environmental groups, community service groups, Meetup Groups (look for local groups focused on personal development, mindfulness, or positive psychology), yoga and meditation classes, hiking clubs, team sports, art, music or dance groups, mindfulness and meditation groups, or educational and skill- building groups.  

When I was working through my depression, together with a group of 4 inspiring others I created a meetup for Wim Hof style breathwork and cold immersion that still meets every Saturday morning in Boulder, Colorado. It has been going for about 6 years now, has 1500 members, and normally attracts 20-30 people every weekend. After breath work and cold immersion everyone is feeling great and there is often drumming, dancing and yoga afterwards, or a potluck. This group became my biggest social community and from it I have life long friends.

Find and Practice Something Joyful 

Joy is a practice! Identify what your passions are if you don’t already know, and do them. Preferably on a daily basis. It’s important to support your inner child who needs to play.  

Spend some time identifying what experiences you can have that connect you with joy. Have some fun. Fake it until you make if necessary. Joyful experiences repeated over time will reprogram your conscious brain into having joy as a normal state again.

Have Fun and Feel Good

Feeling good, when it is created through natural means, brings out the higher self, the joyous and eternal One inside you.

The world is waiting and needs you to bring the best version of your self forward and shine your light!

The Value of Setting Intentions

• Clarity and Focus: Intentions help clarify what you want to achieve and keep you focused on your goals. This can be particularly useful in both personal and professional contexts.
• Motivation and Drive: When you set clear intentions, you create a sense of purpose that can motivate you to take action and stay committed to your goals.
• Mindfulness and Presence: Setting intentions encourages you to be more mindful and present in your daily activities. It helps you align your actions with your values and desires.
• Positive Mindset: Intentions can shift your mindset towards positivity and growth. By focusing on what you want to create or experience, you cultivate a more optimistic outlook.
• Manifestation: Many people believe that setting intentions can help manifest desired outcomes. By clearly stating your intentions, you send a message to the universe about what you want to attract into your life.

How to Create an Intention:

• Reflect on Your Values and Desires 

Think about what is most important to you and what you truly want to achieve or experience. This could be related to your personal growth, relationships, physical or mental health, or professional life.

•  Be Specific and Clear 

Clearly define what you intend to focus on. For example, instead of saying, “I want to be healthier,” you might say, “I intend to nourish my body with healthy foods and regular exercise.” or  shorten it, like “I overcome depression easily and quickly.”

• Use Positive Language 

Frame your intention in a positive way. Focus on what you want to bring into your life rather than what you want to avoid. For example, “I intend to cultivate patience and understanding” instead of “I don’t want to be impatient.” 

• Visualize Your Intention 

Spend a few moments visualizing your intention. Imagine yourself living out this intention and how it feels. This helps to reinforce your commitment and align your emotions with your intention. 

• Write It Down 

Writing your intention can make it more tangible and serve as a reminder. You can keep it in a journal, on a sticky note, or somewhere you will see it regularly. 

• Revisit and Adjust 

Regularly check in with your intention to see how it’s influencing your actions and mindset. Adjust it as needed to stay aligned with your evolving goals and values. 

Example of Setting an Intention

Let’s say you want to improve your focus and productivity at work. Your intention might be: “I intend to approach my work with clarity and dedication, minimizing distractions and prioritizing my tasks effectively.” 

By setting this intention, you create a mental framework that guides your actions and decisions throughout the day, helping you stay aligned with your desired outcome. 

Consider developing a ritual where you recite your intention each morning to set the tone for the day.

You can even add specific intentions for each day if you like.

Affirmations 

Consider adding affirmations to your process.  

An affirmation is a positive statement that you repeat to yourself to encourage a positive mindset and reinforce desired beliefs or behaviors. Affirmations can help shift your thinking from negative to positive, boost self-confidence, and motivate you to achieve your goals. 

Using affirmations can be a powerful tool for reprogramming the subconscious mind. Here are some key benefits:

1. Positive Thinking: Affirmations help replace negative thoughts with positive ones, fostering a more optimistic mindset.
2. Self-Belief: Regularly repeating affirmations can boost self-confidence and self-esteem by reinforcing positive beliefs about oneself.
3. Behavioral Change: By consistently focusing on positive statements, affirmations can influence behavior and encourage actions that align with your goals.
4. Stress Reduction: Positive affirmations can help reduce stress and anxiety by promoting a calm and focused mind.
5. Goal Achievement: Affirmations can keep you motivated and focused on your goals, making it easier to achieve them.
6. Mind-Body Connection: In holistic practices, affirmations are believed to strengthen the mind-body connection, supporting overall well-being.

How to Create Affirmations 

• Identify Your Needs and Goals 

Think about areas in your life where you want to see improvement or change. This could be related to self-esteem, health, relationships, or career. 

• Use Positive Language 

Frame your affirmation in a positive way. Focus on what you want to achieve, not what you want to avoid. For example, instead of saying, “I don’t want to be stressed,” say, “I am calm and relaxed.” 

• Be Specific and Personal 

Tailor your affirmation to your specific needs and make it personal. For example, “I am confident in my abilities to succeed in my career.” 

• Use the Present Tense 

Phrase your affirmation as if it is already happening. This helps to reinforce the belief that it is true. For example, “I am healthy and full of energy.” 

How to Use Affirmations 

• Repeat Regularly 

Say your affirmations out loud or silently to yourself several times a day. Consistency is key to making them effective. 

• Visualize 

As you repeat your affirmation, visualize yourself living out the affirmation. Imagine the feelings and experiences associated with it. 

• Write Them Down 

Writing your affirmations can reinforce their impact. You can keep them in a journal, on sticky notes, or anywhere you will see them regularly. 

• Integrate into Daily Routine 

Incorporate affirmations into your daily routine, such as during your morning routine, before bed, or during meditation. 

Example Affirmations: 

“I am worthy of love and respect.” 

“I am capable of achieving my goals.” 

“I am grateful for the abundance in my life.” 

“I overcome depression easily and fully.”

“I am strong and resilient.” 

Developing a vision for your life holds significant value as it provides clarity, direction, and motivation. A clear vision helps you understand what you truly want in life, making it easier to set goals and prioritize your actions. It acts as a roadmap, guiding you towards your desired future. 

Having a vision can inspire and motivate you to take action, especially during challenging times. It serves as a reminder of your long-term aspirations and keeps you moving forward. 

With a vision in mind, making decisions becomes easier. You can evaluate choices based on whether they align with your vision, helping you stay on the right path. 

A vision gives you a sense of purpose and meaning. It helps you understand why you are doing what you are doing, which can lead to greater satisfaction and fulfillment. 

When you have a clear vision, you are more likely to persevere through obstacles and setbacks. Your vision acts as a source of strength and resilience, helping you stay committed to your goals. 

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The following is an outline to assist you in developing a vision for your life. Write out the answers to each question in the form of an essay, adding a paragraph or 2 for each question, until you have a complete vision for your life.  

Read it every morning before you start your day! 

Core Values and Beliefs

What are my core values?

Core values are the fundamental beliefs and guiding principles that shape an individual’s or organization’s behavior and decision-making. They act as an internal compass, helping to determine what is important and how to act in various situations

Examples: compassion, respect, integrity

What principles do I want to live by?

Principles are fundamental beliefs or values that guide your actions, decisions, and behavior in life. These are personal rules or standards that helps you navigate various situations and make choices that align with your core values.

For example, a principle to live by could be “treat others with kindness and respect.”

Passions and Talents

What activities make me lose track of time?

What are my natural talents and skills?

What do I enjoy doing, even if I don’t get paid for it?

Goals and Aspirations

What are my short-term goals (3 to 6 months)?

What do I want to achieve in the next 5, 10, 20 years?

What kind of legacy do I want to leave behind?

Personal Values and Beliefs

What core values do I want to be remembered for?

How do my beliefs shape the way I live and interact with others?

Ethical and Moral Considerations

What ethical standards do I want to uphold and pass on?

How can I ensure that my actions align with my moral compass?

Relationships and Environment

Who are the people I want to surround myself with?

What kind of work environment do I thrive in?

Personal Fulfillment and Happiness

What does a fulfilling life look like to me?

What experiences do I want to have?

What activities and pursuits bring me the most joy and fulfillment?

Daily Life and Habits

What daily habits can help me move closer to my vision?

How do I want to spend my free time?

Impact on Others

How do I want to positively influence my family, friends, and community?

What kind of role model do I want to be for future generations?

Contributions and Achievements

What significant contributions do I want to make in my field or community?

How do I want to contribute to my community or the world?

What problems do I feel passionate about solving?

What achievements do I want to be known for?

Financial and Material Legacy

How do I want to distribute my assets and wealth? (e.g., through a will, trusts, charitable donations etc)

How can I ensure that my legacy reflects my passions and interests?

Long-term Vision

What long-term impact do I want to have on the world?

How can I create a lasting positive change?

Reflection and Growth

What have been my biggest successes and failures? What did I learn from them?

How do I handle challenges and setbacks? Is there room for improvement and if so what do I want to change?

Summary

How would you summarize this vision for your life?

 Is there any important information from this process that you want to highlight here?

How do you see yourself moving forward with this vision for your life?

What changes do you want to make right away to start the ball rolling?

What did you learn about yourself from this process?

Is there an affirmation you can create that would help you anchor this vision?

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Read this to yourself or even aloud when you wake up the morning and use it to set the tone for your day.

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