Private Workbook

Beat
Depression
& Anxiety
Naturally

with
Joel Fuhrman, M.D.
 Beat Anxiety and
Depression Without Drugs

Joel Fuhrman, M.D.

Disclaimer

Depression is a potentially life-threatening disease and

this presentation/information is not a substitute for
professional help, does not remove the need for
monitoring of those at risk, and does not constitute
medical advice or consultation. It is your responsibility
to review these options with your chosen health
professional.

SSRIs and SSNRIs

An in-depth analysis of clinical trials reveals
widespread underreporting of negative side effects,
including suicide attempts and aggressive behavior

11 percent of all Americans over age of 12 take these drugs,

yet only marginally better than placebo
Harms hidden as trials have been reported by pharmaceutical
employees who hid harms in trials from public.
Long-term use can cause withdrawal depression symptoms
that are worse than the depression for which they were
initially treated.

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 Dangers of Benzodiazepines for Anxiety
Benzodiazepines cause cognitive decline, motor
vehicle crashes, and hip fracture.

In 2021, 7000 overdose deaths involving benzos in U.S.

Withdrawal symptoms create:

Insomnia Cravings
Anxiety Headache
Heart palpitations Muscle stiffness
Anxiety withdrawal can last up to a month.

What To Do If I Have
Depression or Anxiety ?
Counseling, Diet and Supplements

• Step One – Counseling, Diet and Fish Oils

• Step Two – morning light therapy (works quickly)
• Step Three – supplements and amino acids
• Step Four – neurofeedback and exercise
(consider EMDR) Eye movement desensitization and reprocessing
• Step Five – NAD+ IV weekly
• Step Six -- TMS / MeRT
• Step Seven – Ketamine IV
• Step Eight – SSRIs and SSNRIs

The Brain Under Attack

2 servings/week, doubles risk of depression

• Fried foods, sweets and processed meats

• Commercial baked goods
• Burgers, sausage and pizza

Linked to depression in dose dependent manner

Fast-food and commercial baked goods consumption and the risk

of depression. Public Health Nutr 2012:15(3):424-32

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 Fat On Your Body
• Increases insulin resistance
• Activates aromatase enzymes à estrogen
• Activates angiogenesis
• Creates ROS and inflammatory compounds
• Fat increases risk of heart disease, diabetes,
dementia, strokes, depression, and cancer
• Obesity 55% increased risk of depression

Investigating the association between body fat and depression

via Mendelian randomization. Transl Psychiatry 2019; 9: 184.

Processed foods lead to mental illness and mental

illness leads to addictive behavior with food.

• The American dietary exposure creates a a

distorted and emotional relationship with food
that leads to severe consequences.

• The National Bureau of Economic Research

reports that people who have been diagnosed
with a mental illness consume 69 percent of
the nation’s alcohol and 84 percent of the
nation’s cocaine.

Mood and Food

“withdrawal depression” happens each

time a toxic chemical leaves the body,
though most people only experience
mild depression of mood at first.

Even mildly depressed mood can trigger

the use of food abuse or the abuse of
alcohol or drugs.

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 A Nutritarian Diet
Scientifically designed to be maximally lifespan promoting

Include foods with dramatic anti-cancer benefits

ü Raw onions or scallions every day

ü Raw cruciferous greens every day
ü Cooked mushrooms every day
ü Cooked beans every day
ü Berries, pomegranate or cherries, every day
ü Flax seeds or chia seeds every day

Take Charge of Your Health Destiny

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Diet for Mental Disorders

Low Glycemic Nutritarian Diet, limited dried fruits

Flax, chia, hemp seeds, two tablespoons daily
High dose fish oil 500 mg of EPA twice daily
Soybeans and other beans
Mushrooms Reishi and Lion's Mane
Immune Biotect – Mushroom Extracts
Mushroom intake and depression: A population-based study using data
from the US National Health and Nutrition Examination Survey (NHANES),
2005–2016 J Affective Disorders 2021;294:668-692

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The Secret to Happiness and Long Life

The Nutritarian Diet

Be slim, but super well nourished with nutrients

Males body fat below 14%

Female body fat below 24%

A Nutritarian diet can add 15-20 years of lifespan

and decades of health-span / play-span

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 Uncovering Happiness
ELISHA GOLDSTEIN, PhD

• Mindfulness therapy and counseling that you do

as a result of your own study and application.

• Fundamental strategies to having a disease-

resistant mind – including compassion and self-
compassion.

• Developing passions for something that matters

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Overeating As An Ethical Dilemma

Poor self-esteem makes being different more difficult

A life without purpose can increase risk of self-abuse

You can’t change your weight permanently without

changing your thinking; requiring self reflection, self
improvement and ongoing learning and growth

Building self-esteem with compassion.

A leader or a follower ?

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Mindfulness
• Pause and think before acting– step back
and consider the consequences
• Do not react to negative input or insult
• Do not react to protect your ego
• Are you thinking adequately about
everything that goes into your mouth?
• Is everything you eat in your best interest?
• Loving yourself and caring for yourself
means eating the best foods

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 Morning Light Therapy
Effective for both sleep problems and/or depressive symptoms

Adjunctive therapy– potentiates other treatments

Outdoors for 30 minutes in the morning

or
bluish white light (at least 1,000 lux at the cornea)

16 Click here for Dr. Fuhrman’s

recommended product

Mood Balance Biotect

The 3 most effective supplements for depression working together

Saffron – culinary spice from flowers, with numerous

studies showing positive benefits for depression -- anti-
inflammatory effects on the brain

5-hydroxytryptophan (5-HTP)
precursor to serotonin, effective in clinical studies

S-adenosylmethionine(SAMe) formed from the amino

acid-methionine, effective in clinical studies

17 Click here for Dr. Fuhrman’s

recommended product

Calm Biotect

L-tryptophan,
L-theanine,
phosphatidylserine,
GABA
lemon balm,
Ashwagandha
Valerian
Passionflower
Chamomile

18 Click here for Dr. Fuhrman’s

recommended product

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 Step One Supplements
for Anxiety and Depression
For Anxiety & Depression
Mega EPA (high dose EPA fish oil): 2x daily for 1000
mg of EPA/day

For Anxiety
Calm Biotect: 1 capsule in the morning and 2
capsules at bedtime plus Mood Balance Biotect: 1
capsule morning and 1 capsule bedtime

For Depression
Mood Balance Biotect: 2 capsules twice
daily plus Calm Biotect: 1 capsule twice daily

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Intravenous NAD+
• Brain health: memory, mood, and behavior

• Enhances detoxification and lipid metabolism

• Slows aging and enhances lifespan

NAD+ strongly implicated in brain health. NAD therapy helps patients

with Alzheimer’s disease, Parkinson’s disease, and addiction. Like systemic
inflammation, neuroinflammation consumes NAD supplies to fight
oxidative stress and repair damaged DNA.

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EMDR
Eye Movement Desensitization and Reprocessing
This method involves moving your eyes a
specific way while you process traumatic
memories. EMDR's goal is to help you heal
from trauma or other distressing life
experiences.

Research shows helpful for anxiety,

especially related to PTSD or childhood
trauma

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 Neurofeedback
Helps Anxiety and Depression as well as ADD
Neurofeedback is a kind of biofeedback, using computer
technology which teaches self-control of brain
functions to subjects by measuring brain waves and
providing a feedback signal. Neurofeedback usually
provides the audio and or video feedback to enhance
relaxation and results. Sometimes used in conjunction
with low level magnetic stimulation.

20 – 40 sessions, operator dependent. --

EEG – visible progress- enables improved outcome

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TMS and MeRT

Transcranial Magnetic Stimulation
Magnetic e-Resonance Therapy

• MeRT, based on sophisticated diagnostics including

24 point EEG highly effective for depression and
anxiety, with over a 70% success rate for drug
resistant depression.

• Synchronization and repair of brains electric

signaling and neuroplasticity.

• FDA Approved to treat Major Depressive Disorder

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MeRT continued

5 treatments a week for 6 - 8 weeks - expensive

Also works for Autism, Insomnia,

Post Concussion Syndrome
Post-traumatic stress disorder.

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 Ketamine IV
Intravenous ketamine

• Rapid onset
• Long term benefits
• Can be used with nutritional therapy
for immediate and sustained benefits
• Typically 5 -6 treatments, over 2
weeks, followed by once weekly, then
once monthly.

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Psychedelic Mushrooms
Psilocybin microdosing

Psilocybin Treatment for Major Depression

Effective for Up to a Year for Most Patients

Not without significant risk – and not compatible

with anti-depressant drugs.

Not ready for prime time, not legal

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Last Slide – What to do now

Eat for Life Eat To Live Retreat

www.DrFuhrman.com Member Benefits

– Ask the Doctor

Supplemental Recommendations à
Mega EPA Women’s or Men’s Daily
Mood Balance Biotect Ultra Cell Biotect
Calm Biotect Immune Biotect

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 Find Dr. Fuhrman actions plans for
Depression and Anxiety under the
Health Concerns section at DrFuhrman.com

Shop brain & mood supplements at:

shop.drfuhrman.com/supplements/brain-health