The Dr. Josh Axe Show

Episode Title: If You've Ever Felt Depressed... WATCH THIS
Host: Dr. Josh Axe
Date: December 8, 2025

Episode Overview

In this insightful solo episode, Dr. Josh Axe delves into the root causes and powerful natural remedies for depression and anxiety. Drawing from personal experience, patient case studies, scientific research, and spiritual wisdom, he explores how nutrition, spiritual health, lifestyle habits, and mindset work together to transform mental health and create lasting joy. Dr. Axe provides practical, actionable advice interwoven with memorable quotes, making this episode especially useful for those seeking holistic ways to heal depression and elevate mind, body, and spirit.

Key Topics & Insights

1. The Nature of Depression and Anxiety

• Depression and anxiety are widespread, affecting 1 in 5 adults in the U.S. and up to 1 in 3 with anxiety disorders.

• Mental health deeply affects physical health, raising risks for conditions like autoimmune diseases, cancer, heart disease, and more. ([01:24])

  "Our mood greatly impacts not only our mental health, but it also impacts our physical health." – Dr. Axe ([01:50])

2. Dr. Axe’s Personal Journey with Depression

• First episode (age 21): Lost sense of purpose and meaning, linked to lack of spiritual connection and unsupportive social circles.

  • Turning point: Returned to faith and positive community, which "completely changed my entire mindset and my entire demeanor." ([05:01])

• Second episode (age 42): Health crisis (spinal infection, year-long immobility) led to loss of hope.

  • Recovery: Focused on hope, gratitude, faith, and visualization of a positive outcome; credits both faith and diet for full healing.
  • Advice: Shift focus from negative possibilities to hopeful, “God-sized” outcomes. ([05:54–08:36])

  "The way that I remedied that was I went to God again and I said, God, you are the great physician, not this physician... I pray for a healing miracle in my life." – Dr. Axe ([06:15])

3. Root Causes of Depression

• Primary causes: Lack of faith, purpose, identity confusion, and hope.

• Secondary causes: Diet, lifestyle, and physiological imbalances (nutrient deficiencies, gut health issues).

• Comprehensive approach is key: address both physical and spiritual/mental health aspects. ([08:36–09:45])

  "We can't look over the greatest causes of depression, which tends to be lack of faith, lack of purpose, identity confusion, lack of hope." – Dr. Axe ([08:57])

4. Diet and Nutrition for Depression Relief

Mediterranean/Biblical Diet

• Improves brain health, inflammation, and depression symptoms.

• Landmark study: Mediterranean diet led to a 32% remission rate for major depression vs 8% in controls. ([11:31–13:44])

• Key foods:

  • Fatty fish (salmon, sardines, mackerel) – high in EPA/DHA omega-3s
  • Grass-fed red meat & organ meats
  • Extra virgin olive oil
  • Leafy greens & legumes (high in folate & magnesium)
  • Berries and polyphenol-rich fruits (antioxidants)
  • Fermented foods (yogurt, kimchi, sauerkraut)

• Microbiome + Mental Health: 90% of serotonin made in the gut; healthy gut key for mood stability.

  "The single most important thing you can eat is wild caught fish...any sort of fatty fish is going to be incredibly helpful along with taking a fish oil supplement." – Dr. Axe ([13:35])

• Avoid processed foods, sugar, and excess alcohol; these disrupt hormones and gut health, dramatically increasing depression risk.

  • Example: 2023 study found women with highest ultra-processed food intake had 49% higher risk of depression. ([18:25])

5. Natural Supplements and Herbs

• Saffron: Most effective; as powerful as SSRI drugs with fewer side effects. 30–90mg daily.

• Ashwagandha: Lowers cortisol, balances hormones.

• SAM-e: Supports methylation and neurotransmitter synthesis (serotonin, dopamine, norepinephrine).

• St. John’s Wort: As effective as SSRIs for mild/moderate depression.

• Vitamin D: Acts as neurosteroid; keep levels above 50 ng/mL, best up to 80.

• Omega-3s: High EPA/DHA critical for brain health.

• Methylated B Vitamins: Especially B2, B9 (folate), and B12; support methylation.

• Magnesium (especially threonate): For mood and nervous system.

  "Saffron is likely the most effective natural antidepressant on the planet." – Dr. Axe ([21:20])

6. Lifestyle Changes That Outperform Medication

• Exercise:
  • Moderate aerobic activity (30+ mins, 3–5x/week) as effective or better than antidepressants.
  • 2023 meta-analysis: exercise 1.5x more effective than SSRIs for mild/moderate depression. ([24:00])
• Meditation & prayer: Mindfulness, spiritual reflection, biblical meditation reduce depression.
• Nature exposure: “Forest bathing” (Japan) measurably lowers cortisol and improves autonomic balance.
• Music, gratitude, and visualization: Support positive mindset shift.
• Limit alcohol and prioritize quality sleep; even one night of sleep loss impairs mood.
• Control social media:
  • Restricting use to 30 minutes/day lowers depression and loneliness.
  • Full two-week detox brings improvements in sleep, stress, relationships, and wellness.

7. The Power of Purpose & Spirituality

• Meaning and Spiritual Health:

  • Root cause is often existential, not solely chemical.
  • Spiritual practices, faith community, and serving others foster resilience and hope.
  • Jordan Peterson: "Meaning, not happiness, is the antidote to despair."
  • Viktor Frankl: “Those who have a why to live can bear almost any how.”
    • Frankl’s story encouraged Dr. Axe during his personal illness.
  • “Tie great meaning to what you do.”
  • Church attendance and regular prayer/practice associated with up to 17 extra years of life, and 30% lower depression risk. ([34:00])

  "You want to live a life worth living. You want to live a life of meaning. You want to tie great meaning to what you do." – Dr. Axe ([31:40])
  "Those who have a why to live can bear almost any how." – Viktor Frankl (quoted by Dr. Axe) ([32:20]) "So hope. It's one of those three great virtues that the apostle Paul talks about... faith, hope, and love." – Dr. Axe ([32:53])

• Scriptural Encouragement:

  • Psalms 34:18
  • Jeremiah 29:11
  • Philippians 4:6-7
  • Romans 12:2

8. Actionable Takeaways

• Diet: Focus on whole foods, anti-inflammatory Mediterranean/Biblical diet, healthy fats, fish.
• Supplements: Key nutrients (see above); consult practitioner for personalized protocol.
• Lifestyle: Move regularly, meditate, get outside, improve sleep hygiene, limit screen time/social media, avoid alcohol.
• Spiritual/Mental: Cultivate faith, purpose, hope; join a spiritual community; turn pain into purpose.

Memorable Quotes & Timestamps

• “Depression and anxiety don’t discriminate. Even those who have it all can lose joy and direction.” – Dr. Axe ([02:21])
• “Your brain is made of fat, and if you’re not getting enough fat and fat-soluble vitamins, you’re not gonna be well… You’re gonna have depression, anxiety.” – Dr. Axe ([14:24])
• “I always do both–even today when I work with patients. Let’s do all the dietary things… And let’s look at childhood trauma, let’s look at your mindset, let’s look at where you’re at spiritually…” – Dr. Axe ([09:28])
• "Just eating real food, real whole food, is one of the greatest cures for depression." – Dr. Axe ([20:00])
• “Regular exercise is more effective. It outperforms antidepressant drugs every single time.” – Dr. Axe ([24:27])
• “Meaning, not happiness, is the antidote to despair.” – Jordan Peterson (quoted by Dr. Axe) ([29:40])
• “Faith, hope, and love… hope. So sowing hope, looking at the best side of things, believing the best possible outcome, living in a state of gratitude. That is a cure for depression.” – Dr. Axe ([33:10])

Important Segments & Timestamps

• Depression Definition & Impact: [01:24–02:30]
• Dr. Axe's Personal Stories: [04:01–08:36]
• Modern Statistics: [09:45–10:45]
• Diet/Nutrition Overview: [11:31–18:25]
• Supplements & Herbs: [21:20–24:00]
• Exercise vs. Drugs: [24:00–25:10]
• Social Media & Lifestyle Negatives: [27:45–29:39]
• Purpose, Faith & Viktor Frankl: [29:40–32:53]
• Faith Community and Spiritual Habits: [34:00–35:00]
• Scriptural Inspiration & Summary: [35:00–36:01]

Final Thoughts

Dr. Axe’s blend of science, natural medicine, psychology, and faith offers a holistic roadmap to overcoming depression. By nourishing body and spirit, cultivating healthy habits, and living with purpose, listeners are empowered to not just treat symptoms—but to truly thrive.

“Everything from saffron to salmon, from prayer to meditation, can make a big impact in your brain in fighting depression and anxiety.” – Dr. Axe ([35:45])

If you or someone you know struggles with depression or anxiety, this episode is a valuable, hope-filled resource packed with practical steps and encouragement.