The Ultimate Human with Gary Brecka

Episode 224: How to Beat Seasonal Affective Disorder (SAD)

Released: December 4, 2025
Host: Gary Brecka

Episode Overview

In this episode, Gary Brecka delves into the science and solutions behind Seasonal Affective Disorder (SAD), the "winter blues" that impact millions as daylight diminishes. Drawing from both cutting-edge research and his experience as a human biologist, Gary breaks down the biological, physiological, and social components of SAD and offers holistic, actionable strategies to beat it—empowering listeners to align their habits with their biology and thrive, even in the darkest months.

Key Discussion Points and Insights

1. What is Seasonal Affective Disorder (SAD)?

• SAD is a subtype of major depression, triggered by reductions in sunlight during fall and winter.
• It's characterized by symptoms like sluggishness, carb cravings, oversleeping, and a drop in energy and motivation.
• These symptoms are not simply about motivation, but are tied to measurable changes in brain chemistry, notably lower serotonin and increased melatonin.

Notable Quote:

“Seasonal affective disorder isn't weakness. It's your body's response to changes in light. But that means you have the power to retrain your rhythm.”
—Gary Brecka [00:44, 13:59]

2. How Does Reduced Sunlight Affect the Brain?

• Shorter days disrupt the body’s circadian rhythm—our internal 24-hour “clock”—which regulates sleep, hormones, temperature, and energy.
• With less sunlight:
  • More melatonin (sleep hormone) is produced.
  • Less serotonin (the “happy” neurotransmitter).
  • Vitamin D3 production via the skin drops.
• All these changes lead directly to mood shifts and low energy.

Notable Quote:

"When that rhythm breaks down, so does your mood.”
—Gary Brecka [02:36]

3. Scientific Backing and the Role of Light Therapy

• Bright light therapy (10,000 lux for ~30 minutes each morning) is shown to be as effective as antidepressants for many sufferers.
• NIH and recent journal studies validate that SAD's roots are in circadian disruption and highlight the efficacy of early-day light exposure.

4. Holistic, Practical Approaches to Beat SAD

Gary presents a multi-pronged approach, supported by research and clinical evidence:

The 7 Best Ways to Mitigate SAD [05:03]

1. Light Exposure

• Get 10–15 minutes of natural sunlight early in the day.
• For dark climates, use a high-quality therapy lamp.

2. Movement

• Exercise boosts endorphins and dopamine, driving up energy and motivation.
• Even brisk walks, yoga, or stretching are beneficial.
• Morning breathwork is recommended.

3. Nutrition

• Omega-3s (from wild-caught fish, nuts, seeds) help mood regulation.
• Eat leafy greens and colorful vegetables to fight inflammation.
• Check and optimize vitamin D3, especially if living in northern latitudes.

4. Sleep

• Maintain a consistent sleep/wake schedule—even on weekends.
• Dimming lights and avoiding screens before bed aids natural melatonin and quality sleep.
• Deep sleep is crucial for mood resets and memory consolidation.

5. Connection

• Social isolation is a strong predictor of depression.
• Regular connections (meals with family, calls, group activities) raise oxytocin and serotonin.
• Even small, positive interactions boost wellbeing.

6. Mindfulness and Nature Exposure

• Time outside (even on cloudy days) reduces stress hormones and improves heart rhythm.
• Grounding (contact with trees/water or fresh air) activates the calming "rest and digest" mode.

7. Purpose and Gratitude

• Journaling and reflecting daily build neural pathways for optimism and emotional resilience.
• Practicing gratitude rewires brain circuits to combat stress.

Notable Quote:

“Gratitude journaling is free and it can help retrain the brain's stress circuits, creating long-term resilience.”
—Gary Brecka [11:23]

Memorable Moments & Quotes

• On New Science:

  "A 2025 paper in the Frontiers of Psychiatry introduced the idea of public psychology, a shift towards empowering people to strengthen mental health through daily habits.”
  [07:42]

• On Integration, Not Isolation:

  "It's not about choosing one approach over another. It's about integrating different tools and finding out what works best for you. Let's work with the biology, not against it.”
  [12:19]

• Final Challenge to Listeners:

  "Tomorrow morning, before you check your phone or open your email, step outside. Let natural light hit your eyes and your skin. Move your body. Eat something nourishing. Reach out to someone you care about and tell them you're grateful for them being in your life.”
  [13:44]

Timestamps for Key Segments

• 00:00–02:48: Opening explanation—what is SAD, how sunlight changes brain chemistry.
• 03:00–04:50: Data and research backing; why light matters; circadian rhythm disruption.
• 05:03–12:18: The 7 ways to beat SAD (light, movement, nutrition, sleep, connection, mindfulness, gratitude)—with practical tips and actionable takeaways.
• 12:29–13:56: Integration of approaches and empowering message to listeners.
• 13:44–14:08: Gary’s actionable challenge for the next morning—the “Ultimate Human” morning reset.

Conclusion & Takeaways

Gary Brecka reframes SAD as a natural, biological response to changing light, not a personal failing. By harnessing strategies that target circadian rhythm, nutrition, movement, social engagement, and gratitude, listeners can actively buffer themselves against seasonal mood drops. The episode concludes with a practical challenge, empowering listeners to start the next day intentionally and holistically—building habits that support lasting resilience and health.