A Guide to Overcoming Depression with Bio-Hacking, Spiritual Practices and Natural Medicine
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
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!