Summary
Registered dietitians Briarley Horton and Carolyn Williams take a proactive approach to seasonal affective disorder, urging listeners to get ahead of SAD before symptoms set in. They emphasize that SAD symptoms can begin as early as October -- well before most people expect -- and that the window for preventative action is narrow. Both hosts share their own struggles with seasonal depression, with Carolyn describing how dramatically her mood improved after relocating from Vermont to the South. The episode covers the full range of SAD symptoms, from the obvious (sadness, sleep changes, carb cravings) to the easily missed. Fatigue stands out as the most overlooked early warning sign because people rationalize it as normal cold-weather behavior. The hosts discuss risk factors including sex, genetics, latitude, and comorbid conditions like bipolar II and ADHD. The core of the episode presents five strategies to get ahead of SAD: using a 10,000 lux light therapy lamp within the first hour of waking for 20-30 minutes, proactively considering antidepressants or therapy before peak season, building a social exercise routine (citing research showing group running matched antidepressant remission rates at 43-44%), supplementing with vitamin D3 at 1,000-2,000 IU daily, and alerting friends and support networks about upcoming vulnerable months. The emphasis throughout is on prevention rather than reaction.
Key Points
- SAD season starts earlier than most people realize -- symptoms can begin in October and span five months through February
- Fatigue and low energy are the most commonly missed early signs of SAD, easily rationalized as normal winter behavior
- Women, people with family history of SAD, those living far from the equator, and individuals with bipolar disorder or major depression are at higher risk
- Use a 10,000 lux light box for 20-30 minutes within the first hour of waking to help regulate circadian rhythm and improve mood
- A 16-week study found group running 2-3 times per week produced remission rates nearly identical to antidepressants (43% vs 44%), with added physical health benefits
- Start preventative treatments (antidepressants, therapy, light therapy) before SAD peaks -- waiting until symptoms are severe reduces effectiveness
- Vitamin D3 at 1,000-2,000 IU daily supports serotonin production and circadian rhythm; low vitamin D levels increase SAD risk
- Telling friends and support networks about your seasonal vulnerability creates accountability and helps prevent isolation during difficult months
Key Moments
SAD symptoms can start as early as October
The hosts reveal the surprising statistic that seasonal affective disorder symptoms can begin in October, much earlier than most people expect, with symptoms worsening around the end of daylight saving time and peaking in January and February.
"Symptoms start in October. Yes, we are actually well into seasonal affective disorder season."
Fatigue is the most commonly missed early symptom of SAD
Experts identify fatigue as the number one early symptom of SAD that most people miss, because it is so easy to rationalize as normal winter behavior like wanting to stay in when it is cold and dark outside.
"But there's one symptom you didn't miss, you didn't mention. Yes. So this one, this is like the number one, like what experts think is the most common early symptom of SAD that most people miss. Okay. Because it's an early symptom. What is it? Fatigue."
Light box therapy protocol for SAD
The hosts share the recommended protocol for light box therapy: exposure of 10,000 lux that emits minimal UV light, used within the first hour of waking for 20 to 30 minutes each morning.
"am I wasting my money or is this legit? Yeah. So what did you find? So the recommendation is an exposure of 10,000 lux of light and emit as little UV light as possible. I mean, I guess, cause you don't, you know, UV light can be harmful. And then you want to use this light box within the first hour of waking up in the morning for about 20 to 30 minutes. That's the recommendation."
