Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years—The 7% Outdoor Rx Restores Them Paperback – March 17, 2026

“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 InstituteRECLAIM 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. 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.Discover the hidden health costs of living 93% indoors: how it disrupts your sleep, drains your energy, and makes life harder than it needs to be. Understand the link between indoor living and burnout, brain fog, and low performance. Uncover the evidence-based steps that restore your optimal health. Achieve lasting focus, deep sleep, and energy by applying the simple, science-backed 7% Outdoor Rx.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 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 alertnessImprove focus and motivation — Address attention disruption caused by digital overload and indoor livingStabilize stress hormones — Reduce cortisol dysregulation through environmental inputs, not willpower aloneApply the 7% Outdoor Rx — Simple, realistic micro-prescriptions that fit even the busiest schedulesIndoor Epidemic is a physician’s blueprint for recalibrating human biology, reducing the cognitive and metabolic costs of indoor living, and extending health span by reconnecting with the environment that built you.Take control of your biology.Start with 7%. Read more