The Indoor Epidemic: How 17 Minutes Outside Resets Your Circadian Rhythm | Dr. John La Puma

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.

"Having a two-hour forest bathing session can improve natural killer cell activity and number by 56%." ~ Dr. John La Puma

In This Episode:

- What is the indoor epidemic?

- How light sets your circadian rhythm

- 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