The Depression Cure in Action with Dr. Stephen Ilardi (Part Two)
Theresa Hubbard and Walker Bird
"We know what the human brain needs to thrive."
In Part One, Dr. Stephen Ilardi helped us understand why depression has become so common in modern life and what it means to meet it with presence and grounded hope. In Part Two, we go deeper into the practical, lifestyle-based steps that can help lift depression and protect mental health over the long haul.
Dr. Ilardi walks us through the six components of his Therapeutic Lifestyle Change (TLC) protocol: omega-3 fatty acids, engaging activity to combat rumination, physical exercise, exposure to sunlight or bright light, social support, and healthy sleep habits. We also talk about why habit change is hard, what makes it easier, and how small shifts in daily life can create measurable changes in the brain.
We explore:
→ The six evidence-based TLC components and how to start using them
→ Why our ancestors’ environment matters for mental health today
→ How inflammation, the gut–brain axis, and modern habits impact mood
→ Ways to make lifestyle changes sustainable and realistic
About Dr. Stephen Ilardi
Stephen S. Ilardi, Ph.D., is a clinical psychologist, neuroscientist, and associate professor at the University of Kansas. He’s best known for creating the Therapeutic Lifestyle Change (TLC) protocol—a six-part, drug-free treatment for depression grounded in evolutionary psychology and supported by clinical trials showing 70–75% of participants experience significant symptom reduction. His bestselling book The Depression Cure has been translated into multiple languages and updated for 2025, and his TEDx talks have been viewed more than five million times.
If you missed Part One of our conversation with Dr. Stephen Ilardi, you can listen here: The Depression Cure: Why Modern Life Fuels Depression (Part One)
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The Depression Cure by Dr. Stephen Ilardi
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Episode Chapters
00:00 Welcome back + recap of Part One
02:18 Why lifestyle changes matter for depression
06:10 Omega-3 fats and brain health
14:27 Bright light exposure and mood regulation
21:56 The role of restorative sleep
27:45 Anti-rumination strategies
36:18 Exercise and the brain
43:09 Social connection as medicine
50:22 The challenge of habit change
56:30 Making lifestyle shifts sustainable
01:02:41 Closing thoughts and what’s next