RECLAIM YOUR BIOLOGYThe 7% Outdoor Rx for Modern Humans
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 Burnout
Digital 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 Too
Since 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%.
La Puma, John: - 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.
