Mentally Stronger with Therapist Amy Morin

307 — Eco Medicine Doctor: How to Use Nature to Reduce Depression, Kill Anxiety, and Extend Your Life

Apr 13, 2026

Dr. John LaPuma, a board-certified physician and pioneer in eco-medicine, explains how nature shapes our mental and physical health. He discusses morning light to reset your circadian rhythm. He reveals the minimum and optimal weekly “nature doses,” the sleep-boosting power of sunsets, simple ways to bring the outdoors inside, and sensory practices to calm the nervous system.

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INSIGHT

Indoor Time Is A Health Risk Factor

Spending 93% of our time indoors is a biological mismatch that drives insomnia, immune problems, insulin resistance, cognitive fog, and joint stiffness.
John LaPuma reviewed ~2,200 studies and argues indoor time is a health risk factor comparable to poor diet or sedentariness.

insights

INSIGHT

A Window View Cut Pain And Hospital Stay

A 1984 hospital study found postoperative patients with a nature view used 50% less opiates and stayed almost a day less than those facing a brick wall.
That single finding (cited thousands of times) changed hospital architecture to include nature views when possible.

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ADVICE

Get Morning Light Within Sixty Minutes

Get sunlight within 60 minutes of waking to reset circadian rhythm and boost morning cortisol, insulin sensitivity, and melatonin timing.
Aim for ~10 minutes of bright morning light (outdoors or sky view) because outside light is 25–50× brighter than indoors.

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Why we're spending more time indoors

04:38 • 1min

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Health harms from the 'indoor epidemic'

06:00 • 5min

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Morning light and circadian reset

11:30 • 5min

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How to get morning light practically

16:34 • 3min

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Using your senses for 'soft fascination'

19:25 • 3min

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Make outdoor time intentional

22:44 • 2min

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Minimum and optimal nature doses

24:46 • 2min

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Sunset as a biological safety signal

26:58 • 2min

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Stacking nature for maximum benefit

29:17 • 3min

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Therapeutic power of water and greenery

32:15 • 2min

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Bringing nature indoors

34:33 • 11min

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Nature's role in mental strength

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Thirteen Things Mentally Strong

People Don't Do

Amy Morin

#13127

• Mentioned in 4 episodes

Indoor Epidemic

John La Puma

In Indoor Epidemic, Dr. John La Puma synthesizes medical, neuroscience, and environmental research to argue that modern indoor environments drive widespread health problems. He explains mechanisms—like disrupted circadian signaling from lack of morning light and harmful effects of nighttime artificial light—and documents outcomes including sleep loss, cognitive drag, immune changes, and myopia. The book offers an 'outdoor Rx' with practical, evidence-based habits such as morning sunlight exposure, midday sun for vitamin D, and intentional time in green and blue spaces to improve physiology and longevity. La Puma emphasizes small, actionable routines (e. g. , 10–15 minutes of morning light, horizon resets, forest bathing) that leaders and busy professionals can integrate into daily life. He frames these adjustments as inexpensive, reversible interventions with measurable benefits for healthspan, cognition, and productivity.

#5162

• Mentioned in 10 episodes

Last Child in the Woods

saving our children from nature-deficit disorder

Richard Louv

In this influential work, Richard Louv links the lack of nature in children's lives to rising trends in obesity, attention disorders, and depression. The book brings together research indicating that direct exposure to nature is essential for healthy childhood development and physical and emotional health. Louv provides practical solutions and simple ways to heal the broken bond between children and nature, many of which can be implemented in everyday life. The book has inspired a movement to reconnect children with nature and has led to the creation of the Children & Nature Network.

#16954

• Mentioned in 3 episodes

The Mental Strength Playbook

50 Tools to Cope with Stress, Thrive Under Pressure, and Gain a Competitive Edge in the Workplace

Amy Morin

Amy Morin's The Mental Strength Playbook provides 50 actionable, science-backed plays designed to help people stay focused, calm, and effective at work despite personal challenges. Drawing on her experience as a psychotherapist and on research, Morin offers techniques for managing anxiety, setting boundaries, improving productivity, and performing under pressure. The book emphasizes practical, immediate strategies that can be used in the moment rather than long habit overhauls. Many plays are tailored to workplace situations where mental strength is frequently tested, enabling readers to both survive and thrive professionally. Morin also includes tools like an audit and negotiation playbook to help readers identify growth areas and advocate for themselves.

#8460

• Mentioned in 6 episodes

Blue Mind

The Surprising Science That Shows How Being Near, In, On, Or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do

Wallace J. Nichols

In *Blue Mind*, Wallace J. Nichols combines cutting-edge neuroscience with personal stories to reveal the profound effects of water on human health and well-being. The book analyzes studies showing that proximity to water can improve performance, reduce anxiety, and increase overall happiness. It also highlights the natural human attraction to bodies of water and how this connection can lead to a more balanced and fulfilling life.

Pre-order ⁠⁠⁠The Mental Strength Playbook⁠⁠⁠ now and get access to pre-order bonuses!

What if the ultimate strategy to calm your brain, fight burnout, and boost your happiness doesn't come from a pharmacy but instead, comes from nature?

Most of us spend our days glued to screens, sitting underneath artificial lights, and spending up to 93% of our time indoors. The "indoor epidemic" may be costing us our mental and physical health. Fortunately, a few simple changes could turn things around.

My guest today is Dr. John La Puma, a board-certified physician, a pioneer in the field of Eco Medicine, and the author of the new book Indoor Epidemic. He has spent years studying how the natural world directly impacts our biology and mental health. Today, he breaks down the fascinating science of nature and shares the actionable steps you can take to heal your mind and body using the great outdoors.

Some of the things we discuss in this episode are:

The number one thing you should do within 60 minutes of waking up to boost your mood and energy.
Why our modern "indoor epidemic" is quietly causing insomnia, brain fog, and chronic inflammation.
The fascinating 1984 hospital study that proved just looking at a tree can speed up physical healing.
The exact "minimum effective dose" of nature you need each week to increase your longevity.
Why watching the sunset acts as a biological safety signal that guarantees deeper, more restorative sleep.
How to get the powerful benefits of "Eco Medicine" even if you live in a concrete jungle.
Simple ways to bring the outdoors inside to lower your cortisol and calm your nervous system.
Why engaging your senses in nature is a highly effective way to ground yourself and build lasting mental strength.

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136 — This Journaling Exercise Will Change Your Brain in 4 Days
⁠⁠213 — 5 Signs of High Functioning Depression and What to Do About It with Dr. Judith Joseph

Links & Resources

⁠⁠⁠Indoor Epidemic

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