Indoor Epidemic

About this book

RECLAIM YOUR BIOLOGYThe 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 or your screen time. It's neuroendocrine dysregulation: your circadian, cortisol, and dopamine systems are miscalibrated by chronic indoor exposure.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 saturation, artificial light, and lack of time outdoors create what Dr. John La Puma calls Digital Obesity: a neuroendocrine and circadian mismatch that disrupts cortisol rhythm, dopamine regulation, attention, and metabolic flexibility. 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 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 is 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.Recalibrate your biology. Start with 7%.