Dr. John La Puma: Why Being Indoors Is Aging You Faster (And the 17-Minute Morning Fix)

📩 Get Dr. Vonda’s insights Want to understand what’s happening in your body — and what to do next? Each week, Dr. Vonda shares science-backed guidance on strength, bone health, muscle, and longevity — the same way she speaks to her patients. Clear. Practical. No noise. 👉 Join the newsletter: https://manage.kmail-lists.com/subscr... You only build bone during deep sleep, and only if you get enough of a growth hormone spike to make it happen. As someone who has spent her career fighting osteoporosis, I had never connected those dots that clearly before. Morning light, deep sleep, and bone density are part of the same biological chain. This week, I am joined by Dr. John La Puma, the originator of culinary medicine. After reviewing over 2,200 studies for his new book, Indoor Epidemic, his conclusion is both sobering and actionable: we are spending 93% of our lives indoors, and our biology is paying for it in ways most of us cannot even perceive. Fatigue. Brain fog. Accelerated aging. What we cover: Why 93% of our time indoors is a biological emergency quietly aging us faster from the inside out. How 10 to 15 minutes of morning light resets your circadian clock and primes your body for deep, restorative sleep. Why screen light within 30 minutes of bedtime drops melatonin by 20%, no matter what else you did right. How deep sleep triggers the growth hormone spike your body needs to build bone, making it a frontline tool against osteoporosis. Why green exercise feels 20% easier and drops cortisol by 21% when done in a place of your choice. What digital obesity really means and why too many pixels burn out your brain the same way too much sugar burns out your metabolism. About Dr. John La Puma: Dr. John La Puma is an academic clinician, trained chef, and organic farmer recognized as the originator of culinary medicine. He runs a certified organic educational farm in Santa Barbara and led the first CME course in the country teaching physicians to use nature as medicine. Connect with Dr. John La Puma: Website: https://www.drjohnlapuma.com/ Instagram:   / johnlapuma   00:00 Intro 02:24 The Indoor Epidemic 07:49 Screens, Melatonin and the 30-Minute Rule Before Bed 17:45 How Your Brain Cleans Itself During Deep Sleep 19:39 Why Over 50% of Your Genes Run on a Body Clock 21:56 20% Less Effort and a 19% Reduction in Mortality 26:38 Digital Obesity and What Ultra-Processed Time Is Doing to Your Brain 30:17 Indoor Air, Toxins, Carbon Dioxide and the Invisible Cognitive Drain 32:33 Chronic Inflammation, Telomere Shortening and Premature Aging 37:42 Greenery, CRP and Cardiovascular Health 40:41 Gardening, Hemoglobin A1C and the Metformin Comparison 44:40 Deep Sleep and Bone Building 46:30 The Biggest Barrier to Change and Why Knowledge Comes First ... 🧠 Start your Unbreakable journey Most women are never given a clear plan for how to stay strong as they age. The Unbreakable Lifestyle is where that changes. This is the home of Dr. Vonda’s method — built from 20+ years of clinical work and designed for real life. Inside: Unbreakable Assessment — know exactly where you stand Training plans — build muscle, protect bone, improve performance AI Dr. Vonda — get answers and guidance anytime Community — women committed to staying strong and engaged Exclusive education — what actually works, all in one place This is not another program. This is how you build strength — with direction. 👉 Join the Unbreakable Lifestyle: https://www.theunbreakablelifestyle.c... 🦴 Build stronger bones Bone loss starts earlier than you think — and speeds up in midlife. Dr. Vonda’s Unbreakable Bone Health formula supports bone density, strength, and long-term skeletal health with clinically researched ingredients. Foundational. Not optional. 👉 Shop now: https://shop.drvondawright.com/?utm_s... ... 📖 Read the book Unbreakable: A Woman’s Guide to Aging with Power A clear, science-backed roadmap to building strength, supporting your body, and taking control of how you age. 👉 Get your copy: https://www.theunbreakablelifestyle.c... ... 🧬 About Dr. Vonda Wright Dr. Vonda Wright is an orthopedic sports surgeon and leading expert in women’s health and longevity. For over 20 years, she has helped women build muscle, strengthen bone, and extend their health span — with science, not guesswork. Her mission is simple: help women age with power. 🔗 Connect with Dr. Vonda Instagram:   / drvondawright   Substack: https://drvondawright.substack.com/ Website: http://www.drvondawright.com/?utm_sou...