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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 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
RECLAIM YOUR BIOLOGY The 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 burnout, brain fog, poor sleep, metabolic dysfunction, and accelerated aging.
Digital 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.
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 Correct circadian timing — Use light, temperature, and timing to improve sleep and daytime alertnessImprove focus and motivation — Address attention disruption caused by digital overload and indoor livingStabilize stress hormones — Reduce cortisol dysregulation through environmental inputs, not willpower aloneStrengthen immune resilience — Lower inflammatory b
— Dean Ornish, MD, Clinical Professor of Medicine, UCSF and Founder and Director of The Preventive Medicine Institute
RECLAIM YOUR BIOLOGY The 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 burnout, brain fog, poor sleep, metabolic dysfunction, and accelerated aging.
Digital 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.
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 Correct circadian timing — Use light, temperature, and timing to improve sleep and daytime alertnessImprove focus and motivation — Address attention disruption caused by digital overload and indoor livingStabilize stress hormones — Reduce cortisol dysregulation through environmental inputs, not willpower aloneStrengthen immune resilience — Lower inflammatory b
377 pages, Kindle Edition
Published March 17, 2026
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Displaying 1 - 19 of 19 reviews
March 17, 2026
I received an advance copy from the author, and this review reflects that early version.
If you're anything like me, you may feel refreshed and inspired by the sight and sound of water, the scent and beauty of the forest, the stunning colors of a sunrise and sunset. Considering nature's incredible beauty, it's understandable! Reading Indoor Epidemic gave me an even greater understanding of the scientific evidence that spending time in nature has on our well-being and our long-term health. It also gave practical ways to use my time outdoors to gain greater positive impact.
Indoor Epidemic is a well-researched, evidence-based book that is both informative and practical. It's eye-opening, encouraging, and empowering. It's helpful for everyone--whether city dweller or rural resident. Whether you are trying to find your own way towards better health or you're a clinician trying to guide your patients, this book is for you. Its ideas can be useful with those that are very young through those that are pushing their way to 100 or more!
Indoor Epidemic shows how spending so much time indoors is an epidemic and detrimental to our health. The proposed solution? Outdoor Rx! We learn that Outdoor Rx should be looked at as "foundational medicine." We are shown what Outdoor Rx is, the how, the why, the benefits, and practical ideas. Outdoor Rx doesn't have to be time-consuming or difficult. Learn solutions to use small segments of time you already have for the greatest benefits. Even "micro-doses" of time and "micro-practices" can have a profound impact. The book meets you where you are and helps you on your way!
I found it exciting to see the extent of positive impact Outdoor Rx can have on our health. Research shows the impact goes much further than just inspiring us or boosting our mood or helping us to "get in a little cardio". Spending time outdoors is healing and it's quite literally preventative medicine with the potential to increase lifespan and healthspan! I found this not only interesting but also empowering! I look forward to bringing some of these practices into my lifestyle more and enjoying even greater benefits from my time spent outdoors!
If you're anything like me, you may feel refreshed and inspired by the sight and sound of water, the scent and beauty of the forest, the stunning colors of a sunrise and sunset. Considering nature's incredible beauty, it's understandable! Reading Indoor Epidemic gave me an even greater understanding of the scientific evidence that spending time in nature has on our well-being and our long-term health. It also gave practical ways to use my time outdoors to gain greater positive impact.
Indoor Epidemic is a well-researched, evidence-based book that is both informative and practical. It's eye-opening, encouraging, and empowering. It's helpful for everyone--whether city dweller or rural resident. Whether you are trying to find your own way towards better health or you're a clinician trying to guide your patients, this book is for you. Its ideas can be useful with those that are very young through those that are pushing their way to 100 or more!
Indoor Epidemic shows how spending so much time indoors is an epidemic and detrimental to our health. The proposed solution? Outdoor Rx! We learn that Outdoor Rx should be looked at as "foundational medicine." We are shown what Outdoor Rx is, the how, the why, the benefits, and practical ideas. Outdoor Rx doesn't have to be time-consuming or difficult. Learn solutions to use small segments of time you already have for the greatest benefits. Even "micro-doses" of time and "micro-practices" can have a profound impact. The book meets you where you are and helps you on your way!
I found it exciting to see the extent of positive impact Outdoor Rx can have on our health. Research shows the impact goes much further than just inspiring us or boosting our mood or helping us to "get in a little cardio". Spending time outdoors is healing and it's quite literally preventative medicine with the potential to increase lifespan and healthspan! I found this not only interesting but also empowering! I look forward to bringing some of these practices into my lifestyle more and enjoying even greater benefits from my time spent outdoors!
March 17, 2026
Indoor Epidemic is a helpful read for anyone living in an urban environment with limited time outdoors. Dr. John La Puma makes a science-backed case for how small moments in nature can benefit health and offers practical ways to make them part of everyday life. I especially appreciated learning that even brief moments outside, as little as 17 minutes a day, can help lower stress, support immunity, and improve sleep. Disclosure: I received a free advance review copy from the author.
March 17, 2026
I was originally excited about this book because I follow the author on social media and he has many excellent things to say.
This book is packed with good ideas, many of which are familiar to the wellness community. To me, though, a science editor and yoga teacher myself, the author takes it too far to apply numbers or prescribe what you should or must do, so that turns me off. Details of my reaction to the first chapter below, and reactions to other chapters are similar.
You may like this book if:
1. If you are someone who likes to have precise prescriptions added to your current urban or suburban life, and you keep a daytimer to map out the hours of your day and you like minutiae.
2. If you have not studied much about natural health and longevity, then you might learn some cool ideas in this book.
3. If you need precise detail to convince someone or yourself that your precise circumstances of too much blue light or not enough sleep or not enough daylight or whatever, then these case studies and minutiae may help you get what you need. I can see that these might be the answers for somebody.
Perhaps it is positive that I find a lot of this advice is very similar to what I have heard or read elsewhere. For people who have never heard or read this health information, maybe it will change their lives.
My personal reaction:
I was somewhat deflated when I started the book because there were a lot of kind of silly numbers that made me feel skeptical about the whole thing, but then I decided to skim past that aspect and see what the rest of the book had to say because I think a lot of the author and I had agreed to review this book (I received an Advance Reader Copy).
I mean, the general premise of the book is DEFINITELY TRUE — we can see both physical and mental health declining in general because people are not spending enough time outside, not enough time gardening, not enough time feeling connection with trees and exercising. There is a problem with too much artificial light and not enough natural light. I ONE HUNDRED PERCENT AGREE. No arguments there!
It is GENERALLY true that getting outside is better for our melatonin levels and general health. But then he tries to drill down and make prescriptions and procedures for every little thing, as if there are magical numbers we must achieve for health. He is also huge on this “consistency” idea… I believe in cycles in life.
And then the numbers… so many numbers that may or may not be true but often feel plucked from the air. The next two paragraphs offer why I disagree with both the 120 minute lower limit and 300 minute upper limit on page 20 (and then many similar number ranges)
I started reading this book while living in Canada and it was -30C outdoors… and here is the author preaching to me that I have to spend 2 hours a day outdoors (but then as I mentioned the numbers don’t add up — he later says 2 hours per week, which is not 7%). I mean, yeah, I agree. And I should be living on a farm, too, the way I was raised. But I’m not going to outside for 2 hours a day with traffic roaring by at 30 below zero. He clearly didn’t have my life in mind when he came up with his numbers.
And on the flip side, I just got back from 3 months in Europe… the first two months of which I spent a lot of time long-distance walking and carrying a heavy pack, sleeping outdoors, and then farm volunteering. Maximum I spent 2-3 hours indoors each day.
I definitely experienced massive health gains from that… much bigger health gains walking 12 hours a day than I could have with 2 hours a day, yet there is La Puma declaring quite assertively that there will be “no gains” past 5 hours per week. Well, Mr. La Puma, I can definitely tell you and so can a lot of other humans who have been walking the long distance trails of Europe (and other ancient countries) that getting up out of our desks and walking for a week, two weeks, two months, five months at a time, sleeping outdoors… so maybe, generously, I spent 2 hours a day indoors to charge my navigation device… that did me a LOT more good than the paltry time outdoors I get now that I am back in the city. I did not take actual blood measurements of my health markers, but I can attest to having walked through pain enough to heal the aches and pains that decades in a desk chair had set in. As a yoga teacher I had tried for about 6 or 7 years to get the lower back pain caused by too much deck pain away from me — from yoga practice to taking a job shovelling horse stalls to get more intense exercise, and an hour or two or three a day didn’t fix that thing I thought was set in my fascia for the rest of my life. But walking for several hundred km with a heavy, well-designed backpack? THAT fixed it.
As someone who lives where there are seasons, and as a freelancer rather than a wage earner, I think that life on Earth — all life not just human life — has evolved around seasons. We eat more when it’s cold. We exercise more when it’s farming season. We get pregnant and give our lives to our children and get fat (or too thin) and broken… and then we heal. Consistency might work for some urbanites, but as a rural person who grew up on a farm, in the wild Rocky Mountains, I believe in the power of extremes.
So. My experience tells me that Mr. La Puma’s way is not the way for me. I can’t do much about living in Canada in winter and loading up my health when I can get away from my desk and walking. Do I think his overly-analytical numbers are valid? Not for me, but maybe for people who live the same life 52 weeks per year, very consistently. If you are starting from being unaware about your health, then this book might help you realize what you’re doing wrong.
This book is packed with good ideas, many of which are familiar to the wellness community. To me, though, a science editor and yoga teacher myself, the author takes it too far to apply numbers or prescribe what you should or must do, so that turns me off. Details of my reaction to the first chapter below, and reactions to other chapters are similar.
You may like this book if:
1. If you are someone who likes to have precise prescriptions added to your current urban or suburban life, and you keep a daytimer to map out the hours of your day and you like minutiae.
2. If you have not studied much about natural health and longevity, then you might learn some cool ideas in this book.
3. If you need precise detail to convince someone or yourself that your precise circumstances of too much blue light or not enough sleep or not enough daylight or whatever, then these case studies and minutiae may help you get what you need. I can see that these might be the answers for somebody.
Perhaps it is positive that I find a lot of this advice is very similar to what I have heard or read elsewhere. For people who have never heard or read this health information, maybe it will change their lives.
My personal reaction:
I was somewhat deflated when I started the book because there were a lot of kind of silly numbers that made me feel skeptical about the whole thing, but then I decided to skim past that aspect and see what the rest of the book had to say because I think a lot of the author and I had agreed to review this book (I received an Advance Reader Copy).
I mean, the general premise of the book is DEFINITELY TRUE — we can see both physical and mental health declining in general because people are not spending enough time outside, not enough time gardening, not enough time feeling connection with trees and exercising. There is a problem with too much artificial light and not enough natural light. I ONE HUNDRED PERCENT AGREE. No arguments there!
It is GENERALLY true that getting outside is better for our melatonin levels and general health. But then he tries to drill down and make prescriptions and procedures for every little thing, as if there are magical numbers we must achieve for health. He is also huge on this “consistency” idea… I believe in cycles in life.
And then the numbers… so many numbers that may or may not be true but often feel plucked from the air. The next two paragraphs offer why I disagree with both the 120 minute lower limit and 300 minute upper limit on page 20 (and then many similar number ranges)
I started reading this book while living in Canada and it was -30C outdoors… and here is the author preaching to me that I have to spend 2 hours a day outdoors (but then as I mentioned the numbers don’t add up — he later says 2 hours per week, which is not 7%). I mean, yeah, I agree. And I should be living on a farm, too, the way I was raised. But I’m not going to outside for 2 hours a day with traffic roaring by at 30 below zero. He clearly didn’t have my life in mind when he came up with his numbers.
And on the flip side, I just got back from 3 months in Europe… the first two months of which I spent a lot of time long-distance walking and carrying a heavy pack, sleeping outdoors, and then farm volunteering. Maximum I spent 2-3 hours indoors each day.
I definitely experienced massive health gains from that… much bigger health gains walking 12 hours a day than I could have with 2 hours a day, yet there is La Puma declaring quite assertively that there will be “no gains” past 5 hours per week. Well, Mr. La Puma, I can definitely tell you and so can a lot of other humans who have been walking the long distance trails of Europe (and other ancient countries) that getting up out of our desks and walking for a week, two weeks, two months, five months at a time, sleeping outdoors… so maybe, generously, I spent 2 hours a day indoors to charge my navigation device… that did me a LOT more good than the paltry time outdoors I get now that I am back in the city. I did not take actual blood measurements of my health markers, but I can attest to having walked through pain enough to heal the aches and pains that decades in a desk chair had set in. As a yoga teacher I had tried for about 6 or 7 years to get the lower back pain caused by too much deck pain away from me — from yoga practice to taking a job shovelling horse stalls to get more intense exercise, and an hour or two or three a day didn’t fix that thing I thought was set in my fascia for the rest of my life. But walking for several hundred km with a heavy, well-designed backpack? THAT fixed it.
As someone who lives where there are seasons, and as a freelancer rather than a wage earner, I think that life on Earth — all life not just human life — has evolved around seasons. We eat more when it’s cold. We exercise more when it’s farming season. We get pregnant and give our lives to our children and get fat (or too thin) and broken… and then we heal. Consistency might work for some urbanites, but as a rural person who grew up on a farm, in the wild Rocky Mountains, I believe in the power of extremes.
So. My experience tells me that Mr. La Puma’s way is not the way for me. I can’t do much about living in Canada in winter and loading up my health when I can get away from my desk and walking. Do I think his overly-analytical numbers are valid? Not for me, but maybe for people who live the same life 52 weeks per year, very consistently. If you are starting from being unaware about your health, then this book might help you realize what you’re doing wrong.
March 17, 2026
Green Exercise -- A Field Guide to strengthen your body and your mind
I had the privilege of receiving an advance copy of Dr. John La Puma's latest book, Indoor Epidemic. I must say how impressed I am with all the relevant scientific data he accumulated. Although some people may wish to look past this and get to the nitty-gritty, just know that his book is based on documented facts. And for others, all this info may help you get motivated to follow this doctor's advice. Simply put: He wants us to get off our butts, go outside, watch the sunrise, smell the air, look at the trees, listen to the birds, and walk in the grass barefoot. I now find myself looking forward to the sunrise, taking in a deep breath, and appreciating the beauty of my natural environment here in the Finger Lakes even more. This book is so very timely and so important to help us lead healthier and more enjoyable lives. Sitting at home or at work behind our computer screens and having our cell phones at our fingertips is causing silent damages throughout our bodies. He has provided us with an outline of alternative measures to get us back on the road to becoming a stronger and happier community. Dr. La Puma has created a guide for us to try for a week and see for ourselves improvements in our outlook, our mood, and our joy. And from there, he has provided extended activities for us to easily find enjoyable and beneficial habits to add to our lifespan.This book, Indoor Epidemic, is an incredible piece of work from someone so compassionate and supportive in regard to our physical and mental well being. It is beneficial as a recommendation for book clubs at local libraries, such as Dundee or Penn Yan and as a resource guide for self-improvement or wellness groups, such as the Flourish Program by Rochester Lifestyle Medicine Institute. Bravo! It has been an honor to review your new book, Dr. John La Puma!
I had the privilege of receiving an advance copy of Dr. John La Puma's latest book, Indoor Epidemic. I must say how impressed I am with all the relevant scientific data he accumulated. Although some people may wish to look past this and get to the nitty-gritty, just know that his book is based on documented facts. And for others, all this info may help you get motivated to follow this doctor's advice. Simply put: He wants us to get off our butts, go outside, watch the sunrise, smell the air, look at the trees, listen to the birds, and walk in the grass barefoot. I now find myself looking forward to the sunrise, taking in a deep breath, and appreciating the beauty of my natural environment here in the Finger Lakes even more. This book is so very timely and so important to help us lead healthier and more enjoyable lives. Sitting at home or at work behind our computer screens and having our cell phones at our fingertips is causing silent damages throughout our bodies. He has provided us with an outline of alternative measures to get us back on the road to becoming a stronger and happier community. Dr. La Puma has created a guide for us to try for a week and see for ourselves improvements in our outlook, our mood, and our joy. And from there, he has provided extended activities for us to easily find enjoyable and beneficial habits to add to our lifespan.This book, Indoor Epidemic, is an incredible piece of work from someone so compassionate and supportive in regard to our physical and mental well being. It is beneficial as a recommendation for book clubs at local libraries, such as Dundee or Penn Yan and as a resource guide for self-improvement or wellness groups, such as the Flourish Program by Rochester Lifestyle Medicine Institute. Bravo! It has been an honor to review your new book, Dr. John La Puma!
April 1, 2026
This book is for anyone who is bothered by our increasingly distractable and anxiety-filled world. But maybe it's not just the world making us feel that way, but our own mind and body that heaps these feelings upon us, making it seem almost unbearable at times. Our habits of overwork, getting by on the least amount of sleep that we think we can squeak by on, and loss of "downtime", usually viewed as unproductive time in our day, has a consequence. It affects our mood, energy levels, immune system, and the number of years we get to walk on this earth. At age 69, I've found that it's not too late to put Dr. La Puma's prescriptive protocol into practice. His recommendations are not hard, but I do have to fight my urge to do "just one more thing" before bed. I love being outdoors and gardening, but it's usually not near the top of my to-do list, unfortunately. It needs to be a vital thing I do most days, even if it's limited to indoor gardening in the winter. I have vowed to fight tooth-and-nail to get outside and maximize my use of the 7% outdoor time in my day. My health will improve, my focus will sharpen, my anxiety will fall by the wayside. Again, Dr. La Puma's recommendations are not tough! I don't have to give up my 25-hour per week job to do this. However, I do need to lessen my screen time! I do need to prioritize my sleep time! And I do need to be intentional when I am outdoors to do the activities that Dr. La Puma suggests. Lastly, I really like how many chapters end with a review or checklist as a way to remind me of the important concepts discussed in the chapter. As I implement Dr. La Puma's guidelines, I hope that my life becomes less stressful, more engaging, and more mindful of the world around me. Thank you, Dr. La Puma for writing this book!
“I received an advance reader copy of this book and am leaving an honest review.”
“I received an advance reader copy of this book and am leaving an honest review.”
March 18, 2026
I received an advance copy from the author, and this review reflects that early version.
I cannot recommend this book enough. Dr. John La Puma presents compelling research in a simple and straightforward manner, addressing the damage wrought by our contemporary indoor lifestyles.
This book offers practical, sensible guidance on how to counteract the time spent indoors and maximize the value and quality of outdoor time. He understands that not everyone can or will adopt an outdoor lifestyle and provides simple and common sense suggestions to help bridge the gap and improve physical, mental, and emotional health.
The book is packed with great information that I am already sharing with family, friends and students, helping them make the connection between health issues and indoor lifestyles.
As a gardener, educator, and scholar, I am thrilled to be able to share this book with any and every one. I teach regenerative agriculture to young adults on the Autism spectrum and love the book’s emphasis on the rich microbial engagement provided by gardening, which results in enhanced immune function. Diverse microbial ecosystems, such as those found in healthy soil, help train your immune system. According to Dr. La Puma, “gardening feeds your body with immune-brain resilience, which extends your healthspan.” This research feeds my gardener soul!
Our disconnect from the natural world is creating a host of unprecedented health challenges, and Dr. La Puma responds to our contemporary conundrum with scientific findings, age-old wisdom, and simple prescriptions. Timely and brilliant book—much needed.
I cannot recommend this book enough. Dr. John La Puma presents compelling research in a simple and straightforward manner, addressing the damage wrought by our contemporary indoor lifestyles.
This book offers practical, sensible guidance on how to counteract the time spent indoors and maximize the value and quality of outdoor time. He understands that not everyone can or will adopt an outdoor lifestyle and provides simple and common sense suggestions to help bridge the gap and improve physical, mental, and emotional health.
The book is packed with great information that I am already sharing with family, friends and students, helping them make the connection between health issues and indoor lifestyles.
As a gardener, educator, and scholar, I am thrilled to be able to share this book with any and every one. I teach regenerative agriculture to young adults on the Autism spectrum and love the book’s emphasis on the rich microbial engagement provided by gardening, which results in enhanced immune function. Diverse microbial ecosystems, such as those found in healthy soil, help train your immune system. According to Dr. La Puma, “gardening feeds your body with immune-brain resilience, which extends your healthspan.” This research feeds my gardener soul!
Our disconnect from the natural world is creating a host of unprecedented health challenges, and Dr. La Puma responds to our contemporary conundrum with scientific findings, age-old wisdom, and simple prescriptions. Timely and brilliant book—much needed.
Review of advance copy received from Author
As a licensed mental health clinician, I was blown away by the amount of cutting-edge science Dr. La Puma includes in this book, even as he makes it so easy to understand and incorporate into your life. It's more like having a lovely chat over a glass of wine with a dear friend. The various nature "prescriptions" are simple but profound: beginning the day with bright morning light; widening our view of the world with awe-inspiring views of sky, space and sea; gentle Forest Bathing; taking our exercise outdoors; sharing our outdoor time with friends and family (2- and 4-legged!); gardening - both indoors and outdoors; and, creating a night-time ritual to welcome the darkness.
Rather than feeling like this was another list of "Shoulds," I was really encouraged by how many of these things I already have made part of my life. That allowed me to look at the ideas that are new to me - such as greeting the day with 15 minutes of bright morning light, leaving my gardening gloves in the shed or turning all screens off 60-90 minutes before bed - without being overwhelmed.
Dr. La Puma even offers creative ways for us to make these habits part of our lives if we live in an urban environment. He has done a wonderful job of helping us envision what these activities could look like in real life, right where we live.
I highly recommend this book to anyone who would like to live healthier, longer, and with more joy and connection. Thank you, Dr. La Puma!
(I received an Advance Reader Copy of this book and am leaving an honest review.)
Rather than feeling like this was another list of "Shoulds," I was really encouraged by how many of these things I already have made part of my life. That allowed me to look at the ideas that are new to me - such as greeting the day with 15 minutes of bright morning light, leaving my gardening gloves in the shed or turning all screens off 60-90 minutes before bed - without being overwhelmed.
Dr. La Puma even offers creative ways for us to make these habits part of our lives if we live in an urban environment. He has done a wonderful job of helping us envision what these activities could look like in real life, right where we live.
I highly recommend this book to anyone who would like to live healthier, longer, and with more joy and connection. Thank you, Dr. La Puma!
(I received an Advance Reader Copy of this book and am leaving an honest review.)
March 18, 2026
The Indoor Epidemic is an exceptional and thought-provoking book. It belongs to those rare books that truly change the way you look at the world. After reading it, it becomes difficult to see our modern, predominantly indoor lifestyle in the same way.
The author brings together convincing scientific research showing how essential outdoor living is for our health. He explores this in many dimensions: from the impact of green spaces and water on our wellbeing to the surprisingly powerful effects of something as simple as looking at the night sky. Outdoor living clearly plays a crucial role in our health, cognitive functioning, and overall wellbeing. At the same time, the author translates these insights into clear and practical strategies that can be applied in everyday life.
For anyone interested in health, lifestyle, or improving their quality of life, this book is a must-read. It not only raises awareness about a problem that often goes unnoticed, but also offers practical tools to address it.
As a lifestyle therapist, I found this book particularly valuable. It offers many insights that can be directly applied in practice. I have already begun translating several of its ideas into practical guidance for my patients and into new programs and trajectories within my center.
In short, The Indoor Epidemic is both eye-opening and inspiring: a well-researched, accessible, and highly practical book that invites us to rethink the environments in which we spend our daily lives.
The author brings together convincing scientific research showing how essential outdoor living is for our health. He explores this in many dimensions: from the impact of green spaces and water on our wellbeing to the surprisingly powerful effects of something as simple as looking at the night sky. Outdoor living clearly plays a crucial role in our health, cognitive functioning, and overall wellbeing. At the same time, the author translates these insights into clear and practical strategies that can be applied in everyday life.
For anyone interested in health, lifestyle, or improving their quality of life, this book is a must-read. It not only raises awareness about a problem that often goes unnoticed, but also offers practical tools to address it.
As a lifestyle therapist, I found this book particularly valuable. It offers many insights that can be directly applied in practice. I have already begun translating several of its ideas into practical guidance for my patients and into new programs and trajectories within my center.
In short, The Indoor Epidemic is both eye-opening and inspiring: a well-researched, accessible, and highly practical book that invites us to rethink the environments in which we spend our daily lives.
March 17, 2026
I picked this up knowing John and expecting something good. What I didn’t expect was how effectively it reframes something so simple that most of us ignore.
We’ve built an entire culture around optimizing everything—food, supplements, sleep trackers, apps—and somehow missed the most obvious input: light, air, and time outside. This book puts that back at the center, not as philosophy, but as physiology.
What La Puma does well is connect the dots. Circadian rhythm, mood, cognition, even long-term disease risk—all tied to how we live almost entirely indoors now (93% by his estimate) . That’s not abstract. That’s most of us.
The “7% Outdoor Rx” idea is what sticks. You don’t need a retreat, a lifestyle overhaul, or a new identity. You need to use the small slices of time you already have—morning light, a walk, a break outside—and make them count.
As a physician, I spend most of my time dealing with the consequences of modern life. This book is about prevention in the most practical sense. It’s upstream medicine, and frankly, it’s refreshing.
Is every concept new? No. But that’s the point. It’s not new—it’s neglected. And La Puma makes a compelling case that neglect has consequences.
Worth reading. More importantly, worth trying.
— Dr. Terry Simpson
We’ve built an entire culture around optimizing everything—food, supplements, sleep trackers, apps—and somehow missed the most obvious input: light, air, and time outside. This book puts that back at the center, not as philosophy, but as physiology.
What La Puma does well is connect the dots. Circadian rhythm, mood, cognition, even long-term disease risk—all tied to how we live almost entirely indoors now (93% by his estimate) . That’s not abstract. That’s most of us.
The “7% Outdoor Rx” idea is what sticks. You don’t need a retreat, a lifestyle overhaul, or a new identity. You need to use the small slices of time you already have—morning light, a walk, a break outside—and make them count.
As a physician, I spend most of my time dealing with the consequences of modern life. This book is about prevention in the most practical sense. It’s upstream medicine, and frankly, it’s refreshing.
Is every concept new? No. But that’s the point. It’s not new—it’s neglected. And La Puma makes a compelling case that neglect has consequences.
Worth reading. More importantly, worth trying.
— Dr. Terry Simpson
March 27, 2026
The Indoor Epidemic by Dr. John La Puma is a healthy living masterpiece. It addresses so many of those small elements that incrementally can make a huge difference in how we cannot only promote and sustain our health but also add years to our lives and life to our years.
The author provides actionable recipes for a healthier more mindful life and habits supported and validated by science. He give us keys to unlock the door of our indoor confinement
For me, an 80 years old intense walker, hiker, pet owner, gardener, nature enthusiast, health activist who spends a lot of time outdoors John’s insights really hit home. Reading the Indoor Epidemic not only validated many good things I already do but also motivated me to do more. I learned more about sleep optimization , light, savoring, bio-rhythms and “forest bathing” I enjoyed the “water cooler” callouts like just 11 minutes of daily outdoor activity lowers risk of premature death by 23%. John tells us that Hospital patients with a nature view use 22% less opioid medication and leave 8% earlier. I found the book to be both confirming and a real pleasure to read. The text is complemented with an excellent glossary.
Dennis Robbins Ph.D., M.P.H.
San Diego,CA
The author provides actionable recipes for a healthier more mindful life and habits supported and validated by science. He give us keys to unlock the door of our indoor confinement
For me, an 80 years old intense walker, hiker, pet owner, gardener, nature enthusiast, health activist who spends a lot of time outdoors John’s insights really hit home. Reading the Indoor Epidemic not only validated many good things I already do but also motivated me to do more. I learned more about sleep optimization , light, savoring, bio-rhythms and “forest bathing” I enjoyed the “water cooler” callouts like just 11 minutes of daily outdoor activity lowers risk of premature death by 23%. John tells us that Hospital patients with a nature view use 22% less opioid medication and leave 8% earlier. I found the book to be both confirming and a real pleasure to read. The text is complemented with an excellent glossary.
Dennis Robbins Ph.D., M.P.H.
San Diego,CA
March 17, 2026
A masterfully written, succinct guide to re-integrating the natural world into our modern daily routines. It strikes a balance between evidence-based research and practical application, offering readers detailed insights into the myriad physiological and psychological benefits of nature.
What sets this guide apart are the actionable steps and worksheets. As a mother, pediatrician, and lifestyle medicine physician, I see immense value in this book. It serves as a "green prescription" to combat the sedentary, screen-heavy lifestyles that contribute to chronic stress. Time outdoors promotes mindfulness, lowers blood pressure and cues our circadian rhythms for healthy sleep. It provides a roadmap for parents to help their children (and themselves) unplug. It reinforces the vital need to slow down and disconnect from the relentless "busyness" of modern life.
Incorporating even a handful of the exercises found in these pages can be transformative. This is an essential resource for anyone looking to foster a calmer, healthier, and more grounded existence through the healing power of the outdoors.
I received an advance copy for my honest review.
What sets this guide apart are the actionable steps and worksheets. As a mother, pediatrician, and lifestyle medicine physician, I see immense value in this book. It serves as a "green prescription" to combat the sedentary, screen-heavy lifestyles that contribute to chronic stress. Time outdoors promotes mindfulness, lowers blood pressure and cues our circadian rhythms for healthy sleep. It provides a roadmap for parents to help their children (and themselves) unplug. It reinforces the vital need to slow down and disconnect from the relentless "busyness" of modern life.
Incorporating even a handful of the exercises found in these pages can be transformative. This is an essential resource for anyone looking to foster a calmer, healthier, and more grounded existence through the healing power of the outdoors.
I received an advance copy for my honest review.
Review of advance copy received from Author
I was surprised that relentless digital consumption and being inside too much cause so many health issues, including sleep deprivation, anxiety, inflammation, and even premature aging.
Dr. LaPluma gives 7 different prescriptions to reset our internal clocks. Being out in nature is one of the most therapeutic ways to reset our internal clocks. It only takes 2 hours per week outdoors in green space, enjoying natural light, to shift from the Indoor Epidemic and live a longer, healthier life.
The 7% Outdoor Prescription for me is to make use of green time while walking my dog, paying attention to the leaves, tree bark, the smell of pine trees, and grass; listening to the sound of birds, other small dogs barking, and feeling the warmth of the sun on my skin.
I have begun to practise dusk reset by turning off bright lights at dusk, using dimmer lights, and going on the balcony to observe the stars at night, to reset and prepare myself for sleep. I have become more aware of the blue screen effect, and I am making a practice of turning off my desktop computer around dusk.
The book changed how I look at all that green space and nature has to offer me, and the dangers of living inside too much. This book is beneficial for everyone: teenagers, adults, and senior citizens.
Dr. LaPluma gives 7 different prescriptions to reset our internal clocks. Being out in nature is one of the most therapeutic ways to reset our internal clocks. It only takes 2 hours per week outdoors in green space, enjoying natural light, to shift from the Indoor Epidemic and live a longer, healthier life.
The 7% Outdoor Prescription for me is to make use of green time while walking my dog, paying attention to the leaves, tree bark, the smell of pine trees, and grass; listening to the sound of birds, other small dogs barking, and feeling the warmth of the sun on my skin.
I have begun to practise dusk reset by turning off bright lights at dusk, using dimmer lights, and going on the balcony to observe the stars at night, to reset and prepare myself for sleep. I have become more aware of the blue screen effect, and I am making a practice of turning off my desktop computer around dusk.
The book changed how I look at all that green space and nature has to offer me, and the dangers of living inside too much. This book is beneficial for everyone: teenagers, adults, and senior citizens.
Review of advance copy
I am so honored to have a received an advanced copy of this book to review. Indoor epidemic by Dr. John La Puma is absolutely life changing!!
The idea that we spend too much time indoors is well known, but this book will open your eyes to the healing benefits of getting outside and re connecting with nature. The science behind this and the personal success stories that Dr La Puma shares, shows us simple ways to quickly reclaim your health, your sense of self and your relationship with the world around you.
Just stepping outside a few minutes each day, in the morning and evening, will give you the reset you need to get a good night sleep, calm your nervous system and most importantly really embrace the beauty of our planet.
This book is an easy to follow, quick read that works for people of all ages. I highly recommend to anyone looking for simple steps to regain your life, your happiness and add years to your life!!
Patricia Greenberg
Host and Creator, "Its OK to be Old"
The idea that we spend too much time indoors is well known, but this book will open your eyes to the healing benefits of getting outside and re connecting with nature. The science behind this and the personal success stories that Dr La Puma shares, shows us simple ways to quickly reclaim your health, your sense of self and your relationship with the world around you.
Just stepping outside a few minutes each day, in the morning and evening, will give you the reset you need to get a good night sleep, calm your nervous system and most importantly really embrace the beauty of our planet.
This book is an easy to follow, quick read that works for people of all ages. I highly recommend to anyone looking for simple steps to regain your life, your happiness and add years to your life!!
Patricia Greenberg
Host and Creator, "Its OK to be Old"
March 26, 2026
This is a great well researched book that gives you a blue print to better health better sleep by reconnecting with the great outdoors. So much common sense practices with a structure and easy goal setting to get you away from your screens away from the epidemic of indoor and sedentary life. In my 70's and recently retired I feel in to the spending too much time on screens and sitting on the sidelines. The result was lack of good sleep and what seems like more and more aches and pains. Note I did receive an advance copy of the book in exchange for my honest review. but I have started to put into the practices Dr La Puma suggestions and in a few weeks have seen an improvement in my sleep and feeling of well being. This is not a panacea, not everything are likely to be in my future but getting more daylight, more outdoors reconnecting with the outdoors I sincerely believe will give me a better quality of life in my remaining years so glad I found this book.
March 17, 2026
(I received an advance copy from the author, and this review reflects that early version. ) I am a professional Naturalist and a Well-being Coach and regularly educate people on ways to live a more nature based life. I found this book to be an invaluable resource for helping people reconnect and stay connected to nature while indoors. I learned things I had never realized before, and I especially liked the detail with which he gave "prescriptions" in each area. It is easy to read and very practical. My hope is that great numbers of people will read and apply the information in this book and gain greater well-being and quality of life. Thank you, Dr. John, for all your work in creating this much-needed volume.
March 26, 2026
I have been following Dr. La Puma for several years now because his practice supports my belief outdoor activities. Because of that, I have received an advanced reader copy of his new book. I am leaving an honest review. I try to lead a healthy life, and this concept of using the outdoors intrigues me. Yes, most of us must be indoors, and this book gives you lots of examples of how to bring the outdoors in, wherever you live (from urban to rural). Morning light, green time, dusk reset, and social outside are among his topics. He includes science to back it up. I now try to get outdoors as much as I can, so I recommend this read, as everyone will benefit.
March 19, 2026
I received a advanced copy of the book from the author.
If you are feeling unsure or stuck in your self healing journey, I would highly recommend the Indoor Epidemic by John La Puma, MD. This book gives simple, practical, manageable and proven steps anyone can start incorporating into their daily lives. This book with its science-driven easy-to-follow roadmap has the potential to positively impact so many of us.
If you are feeling unsure or stuck in your self healing journey, I would highly recommend the Indoor Epidemic by John La Puma, MD. This book gives simple, practical, manageable and proven steps anyone can start incorporating into their daily lives. This book with its science-driven easy-to-follow roadmap has the potential to positively impact so many of us.
March 18, 2026
Important book for our time!
Easy to understand. Nature as a remedy for some physical
and mental disorders. Good ideas for people who don't like taking prescription drugs. It will take self discipline, motivation, and determination however. Christians should consider lots of prayer to balance out certain secular ideas.
Easy to understand. Nature as a remedy for some physical
and mental disorders. Good ideas for people who don't like taking prescription drugs. It will take self discipline, motivation, and determination however. Christians should consider lots of prayer to balance out certain secular ideas.
May 11, 2026
Excellent!
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