Overview

RECLAIM YOUR BIOLOGY The 7% Outdoor Rx for Modern HumansYou'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%.

Full Product Details

9798993510927

Table of Contents

Reviews

Advance PraiseLa 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, RealAge Dr. 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 School John 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 Effect With 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 Institute Indoor 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 author Full 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 Mind This 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

Author Information

Dr. John La Puma is a board-certified internist and two-time New York Times bestselling author who has spent his career asking a simple question: Why are modern humans so sick in environments we were never designed to live in?Early in his career, Dr. La Puma co-taught the first Culinary Medicine course at a U.S. medical school, and helped bring food, metabolism, and lifestyle back into mainstream medical education. Culinary medicine is now taught in medical schools across the country and around the world. His focus recently widened beyond food to the environment shaping human biology. His work examines how light, movement, time outdoors, and daily exposure to nature influence sleep, focus, metabolic health, immune function, and resilience. His research show that they are often more powerful than medications or devices alone. Dr. La Puma lives and works in Santa Barbara, California, where he continues to study and live the relationship between environment, lifestyle and long-term health.

Tab Content 6

Countries Available