Morning light and circadian health

We spend most of our time indoors moving from screens to meetings to more screens without realizing the toll it’s taking on our focus, energy, and overall well-being.

For many managers, burnout and fatigue feel like a personal failing or just “part of the job.” But what if the real issue isn’t you… it’s your environment?

Fortunately, this week’s guest explains how reconnecting with nature isn’t just about wellness; it’s a powerful, science-backed way to improve cognitive function, reduce stress, and become a more effective leader.

Dr. John La Puma is a physician, author, and expert in lifestyle medicine who focuses on how nature, nutrition, and environment impact human performance and health. His work helps leaders rethink how their daily surroundings influence not just their well-being, but also their decision-making, creativity, and relationships at work.

In this conversation, we explore how nature affects the brain, why “green” and “blue” spaces improve collaboration and reduce stress, and practical ways managers can bring more outdoor experiences into their workdays and team routines.

Conversation Topics

• (00:00) Introduction
• (01:42) Why modern work environments are mismatched with how our brains function
• (04:18) The connection between nature, stress reduction, and cognitive performance
• (07:36) How “green” and “blue” spaces impact focus, creativity, and calm
• (10:55) Why burnout is a biological mismatch, not a personal failure
• (14:27) The role of sensory engagement in restoring mental energy
• (18:03) How too much screen time (“digital overload”) affects the brain
• (22:11) Practical ways to incorporate more nature into your daily routine
• (26:34) Why small environmental changes can have a big impact on performance
• (31:48) [Extended Episode Only] How to bring nature into team activities and meetings
• (32:41) [Extended Episode Only] Why walking meetings work better in green spaces
• (40:18) [Extended Episode Only] A simple way to introduce cold exposure into your routine

📚 Additional Resources:

✨ Get the extended episode by joining The Modern Manager Podcast+ Community for just $15 per month

✨ Read the full transcript: https://docs.google.com/document/d/1hahKSaofgMpcW6ehwtJn6_L5zQiec4ftymnTfBp7mqs/edit?usp=sharing 

✨Follow me on Instagram: https://www.instagram.com/leadershipwithmamie/ 

✨Visit my website for more: https://www.mamieks.com/ 

✨Upskill your team: https://themodernmanager.com/replaybundle 

✨Subscribe to my YouTube Channel: https://www.youtube.com/channel/UC7jhYz8b16g1SsLia4EhO5w?sub_confirmation=1 

Keep up with Dr. John La Puma

- Connect with John on LinkedIn: https://www.linkedin.com/in/johnlapuma/ 

- Follow him on Instagram: https://www.instagram.com/johnlapuma/ 

- Follow him on Facebook: https://www.facebook.com/DrJohnLaPuma/ 

- Subscribe to his YouTube channel: https://www.youtube.com/@drjohnlapuma/ 

- Visit his website: https://www.drjohnlapuma.com/ 

- Learn more about The Indoor Epidemic: https://www.drjohnlapuma.com/indoor-epidemic-by-dr-john-la-puma/ 

Guest Bonus: Free Guide: How To Talk To Your Doctor About A Natural Prescription

Dr. John is providing members of Podcast Plus with his guide, "How to Talk to Your Doctor about a Nature Prescription." This one-page guide offers a simple script and prescription layout so you can create your optimal nature prescription.

To get this bonus and many other member benefits, become a member of The Modern Manager Podcast+ Community.

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The Modern Manager is a leadership podcast for rockstar managers who want to create a working environment where people thrive, and great work gets done.

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