I spend a lot of time talking about longevity.

Mindset.
Exercise protocols.
Sleep trackers that tell us we slept badly (even when we felt fine).

But what if one of the most powerful things you can do for your long-term health isn’t a supplement, a gadget, or a complicated routine?

What if it’s simply… going outside.

According to physician and culinary medicine expert John La Puma, we’re living through what he calls the indoor epidemic.

After reviewing more than 2,200 studies, his conclusion is surprisingly simple:

We now spend around 93% of our lives indoors... WTAF! 😮

And our biology really isn’t designed for that.

Fatigue.
Brain fog.
Poor sleep.
Chronic inflammation.
Feeling a bit “meh” most of the time.

We often go hunting for the perfect supplement, or perhaps a lotion that makes us feel younger🤭, when the issue might actually be much simpler:

Our bodies aren’t getting the signals they evolved to expect.

One of the most important signals? Morning light.

Just 10–15 minutes outside early in the day can do a lot more than you might think.

Morning light helps reset your circadian rhythm (your body’s internal clock). It gives your cortisol levels a healthy morning boost so you feel more alert and energised. Then later in the evening your body produces melatonin properly... which means better sleep.

And better sleep is where the magic happens.

During deep sleep, your body releases growth hormone. That’s when repair happens, tissues rebuild, muscles recover and bones strengthen.

Which brings us to something particularly important for women.

Bone health happens while you’re asleep

Most people think bone strength is built in the gym.

But actually, bone is rebuilt during deep sleep.

And deep sleep depends on a well-aligned circadian rhythm.

Which means something as simple as stepping outside in the morning could be quietly supporting your skeletal health just like your strength training.

(Not that we’re ditching the strength training, obviously.)

Outdoor exercise works differently too

Dr La Puma also talks about something called “green exercise”, movement outdoors.

And interestingly, studies show that exercise outside:

• Feels about 20% easier
• Lowers cortisol
• Improves long-term health outcomes

Partly because nature switches on the parasympathetic nervous system, the “rest and digest” mode that most of us rarely access while staring at screens indoors. If you can't exercise outdoors, open a window or simply try to be near a window where you can see green space or sky outside.

Even small changes make a difference

Some communities that increased access to trees and green spaces saw measurable drops in systemic inflammation. Wow!

Not from a new drug.

Just from more nature.

The good news?

You don’t need a complicated lifestyle overhaul.

The research suggests that 2–5 hours outdoors per week can meaningfully improve long-term health.

Not two hours a day.

Just a few hours a week.

A walk.
A bit of gardening.
Moving your workout outside.
Drinking your morning coffee in the garden instead of the kitchen.

Our bodies are biological systems designed to interact with light, air, soil and movement.

When those signals return, a lot of things start to recalibrate.

Sleep improves.
Energy lifts.
Inflammation drops.
Even bone health benefits.

Sometimes the most powerful intervention isn’t some complicated hack to add to your routine.

It may simply be to step outside.

Jo x