Download the free guide: https://drkumardiscovery.com/depression-roadmap/

Depression is not something you think your way out of. It is a biological state that disrupts motivation, planning, sleep, energy, and the ability to imagine a future that feels worth moving toward. 

In Part Two of this depression series, Dr. Ravi Kumar shifts from understanding to action. This episode lays out a clear, evidence-based, step-by-step roadmap for healing from depression. 

IMPORTANT: If you are unable to perform basic self-care, experiencing psychosis, or having thoughts of self-harm (especially with intent or a plan), seek immediate professional help. 

Measure Your Depression (PHQ-9) 

• Start by completing the PHQ-9, a validated clinical questionnaire used by physicians to assess depression severity and track recovery. 
• PHQ-9: https://drkumardiscovery.com/calculators/phq9/ 
• Repeat it every 4 weeks to track progress. 

 Step 0: Assessment + Support 

• Take the PHQ-9 and establish a baseline.
• Choose 1 support person (not your doctor). Isolation ends on day zero.
• Consider labs with your doctor: thyroid function, vitamin D, CBC, B12, folate.

Step 1 (Weeks 1–4): Lifestyle Foundations

• Fixed wake time + 10–30 minutes of outdoor morning light
• Sleep routine + cool, dark bedroom
• Daily movement (10–20 minutes)
• Whole-food diet (Mediterranean-style works well)
• Fermented foods or evidence-based probiotics (L. helveticus, B. longum)
• Daily social connection (minimum 1 touchpoint/day)

Foundational supplements (discuss with your doctor):

• Vitamin D (optimize if low)
• Magnesium glycinate at night (200–300 mg)
• EPA-dominant omega-3s (target 1 g EPA/day)
• Zinc or L-methylfolate when deficiency or impaired metabolism is present

Reassess PHQ-9 at 4 weeks. If improving, continue. If stuck, move to Step 2.

Step 2 (Weeks 5–8): CBT or Behavioral Activation + Biohacks

• CBT (therapist or app-based options)
• Behavioral activation: schedule small activities first, log mood before/after

Optional Biohacks to support momentum:

• Cold exposure
• Sauna
• Breathwork
• Mindfulness/body scan meditation

Reassess PHQ-9 again at 4 weeks.

Step 3: Evidence-Based Supplements

• Add one at a time and track for 4–6 weeks.
• Tier 1: St. John’s wort (drug interactions matter), saffron, SAMe, bioavailable curcumin, creatine
• Tier 2: L-theanine, rhodiola

Step 4: Medications (with your doctor)

•  SSRIs/SNRIs can help, but require time and iteration. Switching and augmentation are often part of successful treatment.

 Step 5: Advanced Treatments

• TMS
• Ketamine (where legally available and medically supervised)
• Psychedelic-assisted therapy (where legal)
• ECT for severe or life-threatening depression

 
Disclaimer
This podcast is for educational purposes only. Dr. Kumar is a physician, but he is not your physician. Work with your healthcare provider for diagnosis and treatment.

Resources

• PHQ-9 Questionnaire - https://drkumardiscovery.com/calculators/phq9/
• Breathwork Youtube Channel - https://www.youtube.com/@BreatheWithSandy
• CBT app - https://www.thinkwithclarity.com/ 
•  Behavioral Activation Guide - https://www.therapistaid.com/therapy-worksheet/behavioral-activation

 
Connect
 
Website: https://drkumardiscovery.com
 
Podcast page: https://drkumardiscovery.com/podcast
 
YouTube: https://www.youtube.com/@TheDrKumarDiscovery
 
If this episode helped you, please consider leaving a review on Apple Podcasts. It helps this reach people who feel stuck or alone.