{"podcast":{"title":"The Dr Vonda Show","slug":"the-dr-vonda-show-322039","podcast_index_feed_id":322039,"rss_url":"https://hotforyourhealthaudio.libsyn.com/rss","website_url":"http://hotforyourhealthaudio.libsyn.com/podcast","image_url":"https://static.libsyn.com/p/assets/4/4/2/b/442b2c408326ed59d959afa2a1bf1c87/Untitled_design.png","author":"Dr. Vonda Wright","episode_count":100,"summary":"The Dr Vonda Show is all about staying strong, resilient, and feeling good as you age. Hosted by orthopedic sports surgeon and women's healthy-aging expert Dr. Vonda Wright, the podcast breaks down how movement, muscle, bone health, and mindset impact your life at every stage. Through real conversations with athletes, doctors, and everyday women, Dr. Vonda shares practical, science-backed advice you can actually use to protect your health and keep doing what you love.","last_synced_at":null,"page_url":"https://stenobird.com/podcast/the-dr-vonda-show-322039"},"episode":{"title":"Dr. John La Puma: Why Being Indoors Is Aging You Faster (And the 17-Minute Morning Fix) | #151","slug":"dr-john-la-puma-why-being-indoors-is-aging-you-faster-and-the-17-minute-morning-fix-151","published_at":"2026-03-10T10:00:00+00:00","page_url":"https://stenobird.com/podcast/the-dr-vonda-show-322039/dr-john-la-puma-why-being-indoors-is-aging-you-faster-and-the-17-minute-morning-fix-151","show_page_url":"https://stenobird.com/podcast/the-dr-vonda-show-322039","url":"https://hotforyourhealthaudio.libsyn.com/dr-john-puma-why-being-indoors-is-aging-you-faster-and-the-17-minute-morning-fix-151","audio_url":"https://traffic.libsyn.com/secure/hotforyourhealthaudio/AUDIO_S01_EP154_VOWR_JOHN_LA_PUMA_FULL_PODCAST.mp3?dest-id=322678","summary":"Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevity newsletter here: https://www.drvondawright.com/resources/aging-longevity 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. That alone is worth the listen. 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. Disrupted sleep. Accelerated aging. And we keep reaching for supplements and prescriptions when the answer is often just outside the door. 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. - How one hour of gardening a week can lower hem…","meta_description":"Get Dr. Vonda's latest insights on strength, bone health, longevity, and aging with power delivered straight to your inbox. Join her free health & longevi…","key_points":[],"chapters":[],"topics":[],"duration_seconds":3014,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/the-dr-vonda-show-322039/episodes/dr-john-la-puma-why-being-indoors-is-aging-you-faster-and-the-17-minute-morning-fix-151/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/the-dr-vonda-show-322039/dr-john-la-puma-why-being-indoors-is-aging-you-faster-and-the-17-minute-morning-fix-151.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}