By: Ilardi, Stephen S. Condition: Used - Very Good. Based on the highly effective, proven Therapeutic Lifestyle Change TLC program: a practical plan for natural ways to treat depression -- without medication In the past decade, depression rates have skyrocketed, and one in four Americans suffer from major depression at some point in their lives. Where have we gone wrong? Stephen Ilardi sheds light on our current predicament and reminds us that our bodies were never designed for the sleep-deprived, poorly nourished, frenzied pace of twenty-first century life.
Inspired by the extraordinary resilience of aboriginal groups like the Kaluli of Papua New Guinea, Dr. Ilardi prescribes an easy-to-follow, clinically proven program that harks back to what our bodies were originally made for and what they continue to need with these six components: Brain Food Don't Think, Do Antidepressant Exercise Let There Be Light Get Connected Habits of Healthy Sleep The Depression Cure 's holistic approach has been met with great success rates, helping even those who have failed to respond to traditional medications.
For anyone looking to supplement their treatment, The Depression Cure offers hope and a practical path to wellness for anyone.
Interweaving the stories of many who have fought-and won-the battle against this debilitating illness, this groundbreaking book can illuminate the path to lifting the fog once and for all for you or a loved one. Get A Copy. Hardcover , pages. More Details Original Title.
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Rating details. More filters. Sort order. Oct 03, Mikey rated it it was ok. This book is really one big ad for buying fish oil. Get minutes of sunlight 2. Exercise 3. Social Support Positive thoughts 6. I just saved you from reading this book. View all 5 comments. May 25, Thomas rated it really liked it Recommends it for: Those suffering from mild to moderate depression or know someone who is.
Shelves: nonfiction , psychology , own-physical. The Depression Cure offers six practical steps to fighting depression through Stephen S. The six components of TLC are: - dietary omega-3 fatty acids - engaging activity - physical exercise - sunlight exposure - social support - sleep Most of the things above one can garner from common sense, which is why I relished reading The Depression Cure. As someone who suffers from mild depression every now and then I can say that exercise, getting enough slee The Depression Cure offers six practical steps to fighting depression through Stephen S.
As someone who suffers from mild depression every now and then I can say that exercise, getting enough sleep, and having a social support system are all invaluable to maintaining a happy mindset. I'm already implementing some of Ilardi's suggestions and considering utilizing more of them.
However, though the writing in this book is simple and Ilardi's attitude pragmatic, I feel like people suffering from severe depression will be overwhelmed by TLC. Even I hesitate to obtain the omega-3 supplements or purchase the artificial light recommended by Ilardi.
This book will benefit people who are willing to take the steps to ensure their recovery, but I don't recommend it to those ensconced completely by the disease or those who view depression with skepticism. More information on depression here. View all 3 comments. Apr 05, Al rated it liked it. I will complain that this book spends most of its time telling me what I should be doing--which I'm already aware of and clearly falling short on, thank-you-very-much--and very little telling me HOW.
While there is useful information and advice within, the applicable part of the book is the last chapter only. Simple, clear and direct with some good takeaways, but it won't be the only book I pick up on the subject or the one that turns my life around on its own. I can't say the now is suddenly manageable, the journey is obvious, or the "cure" is in sight, but this book is a useful resource.
That question, "What did you think? I had never given it much in the way of consideration until I read through this work. For the simple reason that I am unsure what to think about the work in its totality.
But this sense only comes from averaging my feelings: I found certain passages sensible, certain parts worthy of further consideration, and certain sections grit-my-teeth stupid, patronizing, annoying, and written in a tone that only a True Believer That question, "What did you think? But this sense only comes from averaging my feelings: I found certain passages sensible, certain parts worthy of further consideration, and certain sections grit-my-teeth stupid, patronizing, annoying, and written in a tone that only a True Believer can bring forth.
Thus, I record my thoughts of the book, but leave the "rating" area blank. Averaging the entire work to a 3 simply would not be a fair reflection of my thoughts. A great deal of what is contained in Ilardi's program is simple common sense: eat a reasonable diet, get enough sleep each night and get exercise of some sort on a regular basis.
Who can argue with that? Moreover, wasn't it Benjamin Franklin who commented that there is nothing less common than common sense? Meaning, you can "know" something to be true, and still not do it.
And in Ilardi's program he at least attempts not only a reminder, but build a mental structure to facilitate all of the above. I'm no expert-- to put it mildly -- to form any sort of opinion on the question of the dietary supplements he recommends, from fish oil to vitamins. Can't see where the fish oil would hurt other than going down, Ick , but he also seems to be pushing some very high dosages of things like Vitamin D, some other things, to the point where I'd personally not rely just upon his word as final.
Ditto the business of the "light machines" to reduce the affects of Seasonal Affective Disorder. I know I've read something somewhere that says pretty much the opposite of what he does: these things don't work, they're junk.
Most likely harmless junk, but again I'd want verification from another source before I even considered buying one. And now where I think he falls off a cliff: his "anti-rumination" claims, and his requirement for socialization. Ilardi seems to glibly assume that human beings are as fungible as lima beans when it comes to the desire for contact with others, and that somehow this lack of contact contributes to depression.
No evidence is offered, either as proof of the first claim or that his conclusion arises from the assumed premise. The anti-rumination business I can sort of see, but I just don't buy that it is as important as he makes it out to be. Heck, he pushes a flavor of Behavioral Therapy himself, which I can only take to mean you work through your depression via action, not thoughts.
As best I can tell both claims are unproven, and both seem pushed with an almost religious fervor. Perhaps Ilardi is saying something via his method of presentation on these two topics? Certainly the comparison between modern society and hunter-gatherer groups was silly, even though I've been told that recently the idea that most members of such groups being dead around age 30 has come under fire, it is as much a matter of debate than anything else. Finally, why a silly acronym like "TLC?
Aug 10, Johnny rated it it was amazing Shelves: psychology , non-fiction , health , favorites , 5-star. Have you suffered through depression? If your answer is 'yes', read this book and apply the strategies it suggests.
I can't say they will cure you, but I can say they will only make your life better. I started applying the strategies in this book back in late August, and the change I have experienced in the way I view life has been dramatic. I was bordering on suicidal despair. I am now loving life despite an empirically non-ideal situation, living with my parents and working a minimum wage job.
Because I have hope, optimism, dreams, and passions again. It's not all back, but it's building. So just try this, please, if you feel lost, hopeless, desperate, or utterly disinterested.
Push past your resistance and do it even if you don't feel like it or are skeptical. It could save you. Cheers, Johnny View all 4 comments. Oct 14, Dan Martinez rated it really liked it. Executive summary: agricultural industrialization has had a number of interesting side effects: some obvious, some less so; some beneficial, some less so. View 1 comment. Jul 19, Russ Smith rated it really liked it.
Initial thoughts: Don't really like the table of contents, chapters aren't clearly indicated, it shows 'Parts" 1, 2, 3, etc. Then CHapters, but then also shows sections within those chapters, just too much info going on.
I like a clean TOC. Chapter 1. The epidemic and the cure. Good read. Introduces the idea that our ancient ancestors hunter-gatherer types didn't have as much depression because their lives had more of the basic needs of humans fatty omega 3, sun light, exercise, etc. Chapter 1 Initial thoughts: Don't really like the table of contents, chapters aren't clearly indicated, it shows 'Parts" 1, 2, 3, etc.
Chapter 1, basically introduces the '6 needs' of the life style change, that will cure depression. Making sense of depression.
Basically talks about it's origin, where it comes from, who's most likely to get it. Other contributing factors: our life style social, abused, etc. He breaks up life style, by looking at social, abuse, exercise, thoughts. Also partly based on our gender. Either way, we have to play with the cards we are delt, and tools to overcome depression are what the rest of the book is about. Chapter 3. Treating Depression. List of possible treatments, their clinical testing, their validity, success rate, etc.
Interesting to note how much attention goes to drug therapy. Because there is money to be made by drug manufactures, there's a lot of attention, research and development going towards medication, but research shows least effective.
Goes through various methods: medication, 'Couch' - sitting with counselor rehashing deep dark, childhood, cognative therapy - seeking to not ruminate, but keep active, and therefore mind focused on other, more productive things, etc.
Finally brings up his method, which is life style, which is implementing the 6 'cures' into your lifestyle. Chapter 4. Fish Oil. Good chapter on the antidepressant: Omega-3 Fat.
Which is found in fish oil. He recommends fish oil capsule a day. Lots of good information, sometimes too much info on the molecular blah blah, and how it effects the brain. Chapter 5. I found this to be one of the most helpful chapters so far. The idea of rumination, and overcoming the habit of thinking too much, is something i've struggled with a long, long time. This for me, could be one of the most valuable chapters in the book.
Should probably read this chapter again. Chapter 6. Nothing earth shattering here, or even overly helpful, since I already excersize regularly. A couple good points: STarting is the most difficult - if you have someone hold you accountable, just have them ask you if you started. Most everyone, once they get started, and pretty easily keep going for a little while, but that first step, those first moments when you need to decide to start, and then physically start doing something are the most difficult, and most important.
Also some good stats on how long to work out, target heart rate, etc. Another interesting note is that exercise has shown in studies to be more effect especially when looked at long term than medication. Chapter 7. Sun Exposure. Actually found some interesting information here. Helps mental health. Most of the chapter I didn't find enormously helpful, as living in socal, i'm pretty sure i get enough sun light.
But it does help explain why I enjoy so much sitting outside at restaurants, or going hiking, or doing things out side. It's as if, my ancestor self really enjoys that stuff. Also good to remember to work at getting out at least a little each day. Current lifestyle is so indoors, how many people spend almost, if not completely all of their day in doors home, car, work, car, home. But, the research show, that typically, a fair skinned person like me, would get enough Vitamin D, being outside for 2 minutes on a sunny day in Miami.
Which is not too far off from my current life style, so I think i'm doing pretty ok with it, but really interesting stuff in the early chapter talking about how our ancient ancestors spent time outside, and how we might instinctively enjoy being out doors hiking, eating outside , instant mood booster.
Chapter 8. Pretty good chapter. I wish it woudl address more specifically introverted people like myself who have an especially hard time connecting with people. Some good information about where to find community, he recommends a church with less than people, or a heavy emphasis on small groups - neither of which i've found at cottonwood, and something that's bothered me, almost from the beginning.
I may have to seek out another church, that is either smaller, or with a large emphasis on small groups, the sense of community is really lacking in our lives, and i feel it. Somewhere in the back of my mind is a desire to walk to the store, and see people I know, to refer by name to the people i see on a daily basis, to 'know' and engage with more people, and to feel a stronger sense of community.
There's some good info on vocal rumination, and not letting talking with friends become airing of greivenses. Good point that the western world is more focused on things, than people, and this has lead to more engagement with things and work, than with people and community. Chapter 9, Sleeping. Interesting chapter, some good advice on how to get better sleep. Kind of felt more like a blog post though than a book chapter. But I didn't expect much more from a chapter based on getting good sleep.
He does mention almost all his depressed patients had issues with sleeping, which i thought was interesting. Interesting to see the strong correlation between depression and sleep. But most info i had expected, or heard before.
Chapter This chapter basically puts all the steps together in an 8 week program, implementing little by little, starting with the easiest supplements. Pretty decent chapter, although, I don't know how practical it is for me personally.
I put things off, which causes stress and depression, which causes a spiral down more stress and more depression. Some good suggestions on overcoming rumination, or at least fighting it. There are several references to getting your stress meter see Appendix A down below Also some good information on stress management. Ironically mentions how moving, can sometimes seem easy, but cause a lot of unforeseen stress when all the friends and loved ones are suddenly not there.
Navigating road blocks, and final word Some good suggestions on finding people to help you. What to do if the life style changed don't work exactly. Some recommendations on clinical psychologists, and resources on finding them. I like his advice on how to find out who you 'click' with, and that you'll know that with in 1 or 2 meetings, so it's best if you don't click pretty soon, to just move on to the next one. It's natural to click with some, and not with others, and obviously you'll want to find someone you click with.
Some good info on taking TLC to the next level, more exercise, more Omega-3, less sugar. Good bit on the sugar epidemic in America. Staggeringly grim. Good final word, which is something i'll take from the book definitely, "we were never designed for the sedentary, socially isolated, sleep-deprived, poorly nourished, indoor, frenetic pace of modern American life. Apr 20, Jonat rated it really liked it Shelves: non-fiction , self-help.
So I highly recommend to everyone. Jul 14, Carol rated it liked it Shelves: health , depression-anxiety. Over the last 10 years my daughter has suffered from depression. She has been to multiple doctors, outpatient programs including the infamous IOL Institute of Living and is no better than when it all began.
So why not try the 6 steps this doctor offers in this book? The 6 steps: 1. View all 12 comments. Aug 27, Jessica rated it it was amazing. This book is a miracle, and I cannot enthusiastically recommend it enough. As someone who has suffered from depression for my entire life, with varying degrees of severity, I have tried endless methods of treatment.
Medication has worked and been a blessing to many who suffer from this debilitating disease, but it has never worked for me. I have tried many different medications on many different doses, and most have never brought even the slightest degree of relief. Years of trial-and-error expe This book is a miracle, and I cannot enthusiastically recommend it enough.
Years of trial-and-error experimenting with medication- all with inevitable failure- is more demoralizing and soul-crushing than I can possibly describe- talk about feeding a sense of absolute despair and hopelessness of ever finding recovery or relief.
Backed by an immense amount of study and clinical research, Dr. All together, they form a program that as my therapist says kicks depression in the ass. All of the suggestions Ilardi makes seem like common sense on the surface, but the book illuminates the incredible science behind each method and explains HOW they are to be effectively implemented in our lives some of which are not as straight forward as they would appear, especially regarding the necessity of high-quality, molecular distilled omega-3s in the correct dosage drug-store varieties are often far too low in dosage, not molecularly distilled, and filled with toxins.
My depression is not gone not even close , but for the first time in a VERY long time, I am beginning to feel improvement, something which I hope continues to grow as I progress and keep up with the treatment.
Human bodies are still evolutionarily adapted for the environment of ancient hunting and gathering. For those of us biologically and environmentally more susceptible to depression, this means that we have to put far more effort and concentration into our diet and daily activities than most other people do. Aug 26, Marla rated it really liked it Shelves: non-fiction , short-story , , mental-health , depression. Is there ground-breaking, new information here?
To me, this was a helpful approach as it shone a light on why some of these things make as big a difference as they do. And why depression has been climbing at alarming rates in the 20th and 21st centuries. Because our way of life is exponentially different, but there are things we can do to help combat the affects of those changes. Do I buy into, Is there ground-breaking, new information here?
Do I buy into, whole-heartedly, everything in this book. Again, no. But, I appreciate the way Ilardi offers options, the changes he's seen in his patients who tried it, and never falls back on absolutes.
He remains even and fair throughout, acknowledging that we will all deal with the pitfalls of depression differently and that we all have different reasons even medically induced for falling into depression. I plan to keep this one on my shelf and continually go back to it as I struggle and even when I'm not.
There are good options here and it can be truly hard to remember to do some of the things folks call "common sense" when you're in the throws of a depressive episode. Oct 24, Evan rated it liked it Shelves: Important disclaimer: both the author, Dr. Ilardi, and I both believe that depression isn't something that can ever be entirely cured. The title is more clickbait than anything, which I'm not a huge fan of, but it serves its purpose of capturing the readers attention.
As Dr. Ilardi explains, while depression can't be cured, it can be sent into remission, meaning the severity of the symptoms can be greatly reduced. That being said, I think Dr. Ilardi has a very solid book here. I really appreciate Important disclaimer: both the author, Dr.
I really appreciated his scientific approach to everything, and it was evident that he clearly put a lot of research into his work. All of his points were very clearly stated and supported, and I understood the reasoning behind each of his recommendations.
I'm glad he actually did research on his recommendations too, safely carrying out trials on patients, nearly all of whom saw improvement though, it must be kept in mind, this is only one doctor and more testing is likely needed. I feel that many similar books that have been recommended to have have been more along the lines of "just stop thinking negatively, snap out of it, be grateful, etc," this book actually gives practical advice which I really appreciate.
Will definitely be trying to put some of Dr. Ilardi's recommendations into practice. Feb 18, Justin rated it it was amazing. Fantastic book for those who either suffer directly from depression or love someone who does - which probably covers most of us.
Ilardi pulls together the latest research from several fields to create a very practical, common sense strategy for beating the often devastating effects of depression. Dec 01, Nate Crawford rated it liked it. He is a little too "neat" at times. Mental illness is a lot messier than he allows it at times. But, for a lot of people struggling with minor forms of depression the clinical minor - no depression is minor , I'm sure this is a very good program.
Nov 08, Emily Crow rated it liked it Shelves: nonfiction , read-in , mental-health. Well, this is good advice, but I already do these things, and guess what I'm still reading this book, so that should tell you. It did motivate me to be more consistent about taking omega three supplements. Jan 08, Tomi Kaukinen rated it liked it.
Some of the examples Ilardi uses seem to me like he is stating the obvious. However, for anyone struggling with depression this is a good book indeed. Feb 11, Christine Grabowski rated it it was amazing Shelves: self-help , nonfiction , audiobook. I listened to this book on audible. A great book about lifestyle choices a person can make to combat depression. Has tons of ideas of how a person can implement the 6 steps into their lives. Also includes lots of statistics to show lifestyle choices work better, especially in the long-term, than medicine and cognitive therapy.
Of course these lifestyle changes can supplement other options as well. These activities can also keep depression at bay. Sep 22, Lindee Keller added it Shelves: nonfiction , psychology-and-neuroscience. When I was dusting off this book for the hundredth time to see what time of day I should use my happy lamp to help correct for my body suddenly wanting to stay up all night, it occurred to me that I owe it a review-- because this is a book with substantive and helpful core content distorted by commercial marketing decisions.
You can learn the basics of the TLC protocol here. Take caution with light therapy, it does have side effects and can be harmful for people with epilepsy or bipolar disorder When I was dusting off this book for the hundredth time to see what time of day I should use my happy lamp to help correct for my body suddenly wanting to stay up all night, it occurred to me that I owe it a review-- because this is a book with substantive and helpful core content distorted by commercial marketing decisions.
Take caution with light therapy, it does have side effects and can be harmful for people with epilepsy or bipolar disorder. If you find that's not enough to get it working for you and your life, or want more background, well, that's where the book comes in.
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