# The Indoor Epidemic: How 17 Minutes Outside Resets Your Circadian Rhythm | Dr. John La Puma Source: https://myersdetox.com/drjohnlapuma/ Published: 2026-08-20 Summary: EP 658 The Indoor Epidemic: How 17 Minutes Outside Resets Your Circadian Rhythm | Dr. John La Puma Facebook Twitter LinkedIn Subscribe to the Myers Detox Podcast: Apple YouTube Spotify In this episode… Have you optimized your diet, dialed in your supplements, but you’re still … ### EP 658 # The Indoor Epidemic: How 17 Minutes Outside Resets Your Circadian Rhythm | Dr. John La Puma Facebook Twitter LinkedIn Listen to the episode: https://play.libsyn.com/embed/episode/id/42495980/height/192/theme/modern/size/large/thumbnail/yes/custom-color/ffffff/time-start/00:00:00/hide-playlist/yes/download/yes/font-color/000000 ### Subscribe to the Myers Detox Podcast: - [ Apple ](https://podcasts.apple.com/us/podcast/myers-detox-podcast/id1021418457) - [ YouTube ](https://www.youtube.com/@WendyMyers) - [ Spotify ](https://open.spotify.com/show/5xBtNTcvQuy2fSdvKPie79) ## In this episode… Have you optimized your diet, dialed in your supplements, but you’re still exhausted, foggy, and can’t sleep? What if the missing piece isn’t another protocol, but the fact that you’re spending 93% of your life indoors? In this episode, I sit down with Dr. John La Puma to unpack the science behind his new book, Indoor Epidemic. We get into why the brightness of outdoor light governs half your genes, and why your bedtime predicts longevity better than your total hours of sleep. Dr. John explains the minimum effective dose of outdoor time your body needs, why “light first, coffee second” matters, and simple ways to turn nature into a free, powerful medical intervention. ### Key discussion points… - What is the indoor epidemic? - How light sets your circadian rhythm - Bedtime predicts longevity more than sleep hours - The 17-minute effective dose and morning light protocol - How gardening impacts the microbiome - Additional tips to explore outdoors more - Benefits of watching the sunrise and sunset - The 7-day Outdoor Rx reset program - Where to get Dr. John’s book and more resources [ Read the Transcript From This Episode ](https://myersdetox.com/transcript658/) ### Having a two-hour forest bathing session can improve natural killer cell activity and number by 56%. Dr. John La Puma ![quizz](https://myersdetox.com/wp-content/uploads/2024/05/quizz-img.jpg) ## How Toxic Are You? [Free Quiz] ### Are heavy metals making you sick? Heavy metal toxicity is often behind digestive issues, systemic infections, stubborn weight gain, brain fog, autoimmune disease, and chronic health conditions. [ Take the FREE Quiz Now! ](https://heavymetalsquiz.com/) ## Watch this Episode on YouTube: ## About Dr. John La Puma John La Puma, MD, ChefMD, is a two-time New York Times bestselling author, board-certified internist, and professionally trained chef who pioneered Culinary Medicine. He now pioneers EcoMedicine from his small regenerative teaching farm. His upcoming book, Indoor Epidemic, reveals how spending 93% of life indoors steals sleep, focus, and years, and how reclaiming just 7% outdoors can restore them using the evidence-based Outdoor Rx framework. This is a clinically validated intervention, presenting nature as foundational medicine, an essential component of health and the missing pillar in optimizing longevity and healthspan. Learn more about Dr. John’s work at [drjohnlapuma.com](http://drjohnlapuma.com) and [indoorepidemic.com](http://indoorepidemic.com) - ## Resources Mentioned In This Episode ### [Dr. John La Puma’s Book, Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years – The 7% Outdoor Rx Restores Them](https://indoorepidemic.com) The Remedy Isn’t Another Pill, Workout Routine, or Diet. It’s the 7% Outdoor Rx. In Indoor Epidemic, board-certified internist, chef, and organic farmer Dr. John La Puma reveals how modern indoor living acts as a continuous biological poison—and gives you the exact, evidence-based protocol to reverse it. No expensive biohacking gadgets. No 2-hour gym sessions. No radical lifestyle overhauls. Just micro-doses of nature designed for busy adults and overworked parents. [ Grab your copy here ](https://indoorepidemic.com) ### [Bon Charge Red Light Face Mask](https://boncharge.com/) A cordless, research-backed red light therapy mask that transforms your skincare routine in just 10 minutes a day. It penetrates deep into the skin to boost collagen production, minimize pores, reduce inflammation, and fade signs of aging, all from the comfort of home. It’s completely painless and hands-free. You’ll quickly notice clearer, plumper, more youthful skin with reduced redness and blemishes. [ Get 15% off sitewide, plus free shipping and a 12-month warranty, with code WENDY ](https://boncharge.com/) ### [Tru Energy Skincare Bio Adaptive Hydration Oil](http://trytruenergy.com/wendy5) A bioactive, nourishing skin oil with a clean formulation designed to boost hydration and nourish the skin, helping to protect the skin barrier against elements like dry winter weather. It is infused with thousands of bio-energetic frequencies to support cellular repair, improve collagen production, and increase skin regeneration. [ Try the oil and save up to $197 ](http://trytruenergy.com/wendy5) ### Listen on: ## About Dr. Wendy Myers, ND: Dr. Wendy Myers, ND is a Naturopathic doctor and founder of Myersdetox.com. She is an internationally recognized expert on heavy metal detox, anti-aging and bioenergetics. She is a sought-after speaker, #1 bestselling author and the host of the top 50 rated podcast, the Myers Detox Podcast. Her mission is to educate and inspire the globe about topics related to anti-aging – detoxing from our increasingly toxic world to combat disease and increase longevity. - - - - - - - ## More Posts: ### [ #668 The Flower of Life: How Frequency and Sacred Geometry Can Upgrade Your Health | Brent Knudsen ](https://myersdetox.com/brentknudsen/) ### [ #667 Beyond Ozempic: The Peptides That Calm Inflammation and Fatigue and Promote Longevity | Awais Spall ](https://myersdetox.com/awaisspall-2/) ### [ #666 Chronic Fatigue Syndrome: How to Recover and Get Your Life back with Miguel Bautista ](https://myersdetox.com/miguelbautista/)