Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years—The 7% Outdoor Rx Restores Them

“Chronic inflammation, accelerated aging, and preventable disease often share the same root cause: 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 Institute #1 New Release in Sleep Medicine

You've done everything right. You're still exhausted. You’ve tracked your sleep, optimized your diet, and tried every productivity system. Yet you still wake up exhausted, crash mid afternoon, lie wired at night, and can't focus for more than a few minutes.

The problem isn’t your willpower. It’s where you spend your time.

Modern life traps us indoors for 93% of our time —under artificial light, staring at screens, disconnected from the natural signals that regulate sleep, energy, hormones, attention, and recovery .

Your body is running the wrong operating system. Indoor Epidemic is the reboot.

What You’ll Be Able To Do: Fall asleep faster and wake up rested- - using light, timing and temperature, not medication Clear brain fog and sharpen focus — by addressing the environmental cause, not just the symptom Break the wired-and-tired loop — the afternoon crash, the midnight racing mind, the morning cortisol flatline Stabilize energy all day — without caffeine dependency or complex biohacking routines Reduce stress and anxiety — through environmental inputs your nervous system already recognizes Apply the 7% Outdoor Rx — micro-dose prescriptions that fit any schedule, no gym or gear required The Hidden Driver: Digital Obesity Digital saturation, artificial light, and lack of time outdoors create what Dr. 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 Your 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 , who led, developed and co-taught the first skills-based Continuing Medical Education course in the U.S for physicians in Nature as Medicine, with UCLA School of Medicine in 2025, 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 dozens of simple, measurable micro-prescriptions grounded in biology, not belief . Indoor Epidemic is your physician’s blueprint for recalibrating human biology, recovering lost sleep and focus, and adding years back to your life by reconnecting with the environment that built you.

Take control of your biology.
Start with 7%.