Episode #658
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 outdoor light is up to 50 times brighter than anything you get inside, how that single fact governs half your genes, and why your bedtime predicts your longevity better than your total hours of sleep. Dr. John shares 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: - Meet Dr. John La Puma - What is the indoor epidemic? - How light sets your circadian rhythm - Bedtime predicts longevity more than sleep hours - The 17-minute minimum effective dose - Morning light protocol - How gardening impacts the microbiome - Additional tips to explore outdoors more - Benefits of watching the sunrise and sunset - Going outdoors versus relying on medication - The 7-day Outdoor Rx reset program - Where to get Dr. John's book and episode wrap-up Products & Resources Mentioned: Dr. John La Puma's Book, Indoor Epidemic: 93% Inside Steals Sleep, Focus & Years - The 7% Outdoor Rx Restores Them: https://indoorepidemic.com Bon Charge Red Light Face Mask: Get 15% off sitewide, plus free shipping and a 12-month warranty, with code WENDY at https://boncharge.com/ Tru Energy Skincare Bio Adaptive Hydration Oil: Try the oil and save up to $197 at trytruenergy.com/wendy5 Heavy Metals Quiz: Take the quiz at https://heavymetalsquiz.com 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. You can learn more about his work at https://drjohnlapuma.com/ and get his book at https://indoorepidemic.com Disclaimer The Myers Detox Podcast was created and hosted by Dr. Wendy Myers. This podcast is for information purposes only. Statements and views expressed on this podcast are not medical advice. This podcast, including Wendy Myers and the producers, disclaims responsibility for any possible adverse effects from using the information contained herein. The opinions of guests are their own, and this podcast does not endorse or accept responsibility for statements made by guests. This podcast does not make any representations or warranties about guests' qualifications or credibility. Individuals on this podcast may have a direct or indirect financial interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.
