Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years-The 7% Outdoor Rx Restores Them
Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years-The 7% Outdoor Rx Restores Them
Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years-The 7% Outdoor Rx Restores Them
Description
Description
You've optimized your diet, tracked your sleep, and tried every productivity hack-yet you still wake up exhausted, wired, and unable to focus. The problem isn't your willpower. It's your biology running on the wrong operating system.
Modern life traps us indoors for 93% of our time-under artificial light, staring at screens, disconnected from the natural signals that regulate energy, hormones, attention, and recovery. The result is familiar: burnout, brain fog, poor sleep, metabolic dysfunction, and accelerated aging.
Digital Obesity: The Hidden Driver of BurnoutDigital overload, artificial light, and lack of time outdoors create what Dr. John La Puma calls Digital Obesity-a sensory mismatch that disrupts stress regulation, attention, circadian timing, and metabolic flexibility. Burnout isn't just psychological. It's what happens when human biology is trapped indoors.
This physician-authored framework shows how repurposing part of the 7% of your week you already spend outdoors-less than an hour a day-can help restore energy, focus, resilience, and long-term health. No supplements, biohacking gadgets, or extreme routines required.
Parents: This Works for Kids TooSince 2020, childhood depression has surged while outdoor time has plummeted. Teen antidepressant prescriptions rose 69% in six years.
The 7% Outdoor Rx offers a practical, medication-free way to help restore focus, mood, and resilience for the whole family. This isn't a parenting book-it's a biological reset for growing brains in an indoor world.
Evidence-Based. Medical-Grade. Zero Wellness Hype.Written by Dr. John La Puma, a board-certified internist and two-time New York Times bestselling author, Indoor Epidemic delivers a rigorous, research-grounded approach for professionals, parents, and anyone navigating modern indoor life.
This is not a supplement plan or a wellness trend. It's a set of simple, measurable micro-prescriptions grounded in biology, not belief.
Inside, You'll Learn How To:- Correct circadian timing - Use light, temperature, and timing to improve sleep and daytime alertness
- Improve focus and motivation - Address attention disruption caused by digital overload and indoor living
- Stabilize stress hormones - Reduce cortisol dysregulation through environmental inputs, not willpower alone
- Strengthen immune resilience - Lower inflammatory burden through regular exposure to natural environments
- Increase metabolic flexibility - Sync meals, movement, and daylight to support energy and longevity
- Apply the 7% Outdoor Rx - Simple, realistic micro-prescriptions that fit even the busiest schedules
No fluff. No wellness theater. No perfection required.
Indoor Epidemic is a physician's blueprint for recalibrating human biology, reducing the cognitive and metabolic costs of indoor living, and extending healthspan by reconnecting with the environment that built you.
Take control of your biology. Start with 7%.
Critical Reviews
Critical Reviews
Dr. La Puma is among the few medical doctors who truly understands what it takes to keep people healthy, rather than just treating them when they're sick. His Indoor Epidemic focuses on a strategy people in the blue zones have understood for centuries.
-- Dan Buettner, 6x New York Times Bestselling author Blue Zones BooksChronic inflammation, accelerated aging, and preventable disease often share the same root causea: disconnection-from real food, real movement, and real environments. Indoor Epidemic is a timely, evidence-based guide to restoring that connection. Dr. La Puma's prescription is simple, free, and profoundly healing.
-- Dean Ornish MD, Clinical Professor of Medicine, UCSF and Founder and Director of The Preventive Medicine InstituteLa Puma connects the dots between light, air, and metabolism with the clarity of a scientist and the heart of a humanist. Drawing on decades of clinical practice and peer-reviewed research, he shows how intentional time outdoors can meaningfully extend healthspan.
-- Mike Roizen, MD, New York Times-bestselling author; Co-Founder, RealAgeDr. La Puma brings scientific rigor to what many sense intuitively: time outdoors is a biologic necessity. Indoor Epidemic reframes nature exposure as a measurable medical intervention, not a lifestyle preference.
-- Stefanos N. Kales, MD, MPH, Professor of Medicine, Harvard Medical SchoolJohn La Puma is an important voice in ecological medicine. What's new here is treating time in nature as a vital sign-prescribed with clinical precision and practical clarity.
-- Daphne Miller, MD, author of Farmacology and The Jungle EffectWith clarity and evidence, La Puma shows how light, air, and environment shape metabolism and resilience. This book makes a compelling case for reconnecting human biology to the living world.
-- Jeff Tkach, CEO, Rodale InstituteIndoor Epidemic is a powerful wake-up call for families. Dr. La Puma shows that nature is not a luxury but a daily biologic need, offering evidence-based Outdoor Rx strategies that restore sleep, mood, and resilience.
-- Tanya Altmann, MD, Pediatrician and bestselling authorFull of practical wisdom, this timely and important book reminds us why we must reintroduce nature into our lives-deliberately and daily.
-- Sue Stuart-Smith, MD, author of The Well-Gardened MindThis gentle, practical prescription-morning light, daily movement, quieter evenings-helps you sleep deeper, think clearer, and feel more alive in a screen-bound world."
-- Michael Crawford, Olivier & Tony Award winner
Publishing Information
Publishing Information
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