1,000 Waking Minutes

51 — How to Measure a Life: 365 Buttons, Journaling & the Art of Noticing Time

Wed, 04 Mar 2026 04:00:00 -0800

Life is often measured in milestones — birthdays, graduations, anniversaries — but it’s truly shaped in much smaller moments. The ordinary Tuesdays. The conversations you didn’t know would matter. The laughter that echoes long after the day ends.

In this reflective and research-informed Episode 51 of 1,000 Waking Minutes, Dr. Wendy Bazilian explores a viral idea known as “365 Buttons” and what it reveals about a deeply human instinct: the desire to witness time as it passes.

Blending philosophy, psychology, and behavioral science, this episode connects:

The Japanese concept of mono no aware — a quiet awareness of impermanence
The “fresh start effect” and how temporal landmarks motivate change
Research on expressive writing and emotional processing
The science of self-monitoring and why tracking sharpens awareness

You’ll hear personal stories — from an eighth-grade time capsule to a single-line journal — and practical, low-pressure ways to mark your days without perfection or performance.

Because we don’t experience life in years.

We experience it in moments.

And you get to decide how to notice yours.

WE DISCUSS:

(0:00) Intro: 1,000 waking minutes and the illusion that time simply runs together

(1:41) The viral “365 Buttons” moment — and why marking time resonates so deeply

(6:24) Mono no Aware: cherry blossoms, impermanence, and the art of noticing

(11:26) The Fresh Start Effect: how birthdays, Mondays, and new years spark behavior change

(13:29) The science of expressive writing: how journaling helps process emotion and reduce stress

(24:36) Self-monitoring research: why tracking food, movement, money — or memories — changes awareness

(26:23) Practical ways to mark time: single-line journaling, seasonal containers, memory jars, and writing to your future self

(0:00) Self-monitoring research: why tracking food, movement, money — or memories — changes awareness

(0:00) Practical ways to mark time: single-line journaling, seasonal containers, memory jars, and writing to your future self

RESEARCH & REFERENCES

Dai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563–2582. https://doi.org/10.1287/mnsc.2014.1901 https://faculty.wharton.upenn.edu/wp-content/uploads/2014/06/Dai_Fresh_Start_2014_Mgmt_Sci.pdf

Pennebaker, J. W., & Chung, C. K. (2011). Expressive writing: Connections to physical and mental health. In H. S. Friedman (Ed.), Oxford Handbook of Health Psychology. https://psycnet.apa.org/record/2013-01232-018

Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Family medicine and community health, 10(1), e001154. https://doi.org/10.1136/fmch-2021-001154

https://pmc.ncbi.nlm.nih.gov/articles/PMC8935176/

Abeltino, A., Riente, A., Bianchetti, G., Serantoni, C., De Spirito, M., Capezzone, S., Esposito, R., & Maulucci, G. (2025). Digital applications for diet monitoring, planning, and precision nutrition for citizens and professionals: a state of the art. Nutrition reviews, 83(2), e574–e601. https://doi.org/10.1093/nutrit/nuae035

https://pmc.ncbi.nlm.nih.gov/articles/PMC11986332/

Health Disclaimer

The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

50 - Your Heart Is Working Every Second: The Foods That Help Protect It

Wed, 18 Feb 2026 04:00:00 -0800

Your heart is working every second of your life.

It beats more than 100,000 times each day, delivering oxygen, nutrients, hormones, and immune support to every cell in your body. It adapts moment by moment to what you do, how you move, how you rest, and what you eat.

In this important and empowering episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores why heart health matters in ways that go far beyond avoiding disease. You’ll learn how your cardiovascular system functions, why vascular flexibility and circulation are essential to your overall health, and how daily choices influence your heart’s ability to respond and recover.

Most importantly, this episode highlights specific, science-supported foods that help protect cardiovascular health—including cherries, tomatoes, berries, oats, nuts, leafy greens, fatty fish, avocados, chia seeds, and dark chocolate—and explains how their nutrients support healthy blood vessels, cholesterol balance, inflammation regulation, and circulation.

You’ll also experience a guided breathing moment to connect with your own pulse and observe how responsive your cardiovascular system is in real time.

This episode brings heart health into focus not as a distant medical concern, but as a living system that responds to your choices each day—and gives you clear, practical ways to support it through your 1,000 waking minutes.

WE DISCUSS:

(0:00) How the heart is central to our lives - biologically, emotionally, culturally

(3:55) Why heart health is about daily physiology—not just avoiding heart attacks or disease

(6:36) How circulation, blood vessels, and vascular flexibility shape cardiovascular health

(10:38) The science behind “Eat Red”: cherries, tomatoes, berries, and their role in vascular function

(15:43) Key cardiovascular-supportive foods including oats, nuts, fatty fish, leafy greens, avocados, chia seeds, and dark chocolate

(22:21) How nutrients like fiber, omega-3 fats, polyphenols, nitrates, and unsaturated fats help support heart health

(23:12) A guided breathing moment to observe your heart’s adaptability and responsiveness

(25:15) Practical ways to support cardiovascular health through food, movement, rest, and daily choices

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show. Your feedback helps others find the podcast.

Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

49 - A 2026 Health Trends Report Explained: GLP-1s, Wearables, and Food as Medicine

Wed, 04 Feb 2026 04:00:00 -0800

When experts talk about health trends, it’s easy to focus on what’s new. But what matters far more is what lasts, and how those ideas actually translate into daily life.

In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian breaks down the newly released U.S. News & World Report Health Trends Survey for 2026, drawing on her firsthand experience as one of the expert panelists. Rather than chasing headlines, she explores what these trends reveal about how we’re thinking about health right now, and what that means for our everyday choices.

From the rapid rise of GLP-1 medications, to the explosion of wearable health technology, to the renewed emphasis on food as medicine, this episode offers context, clarity, and practical perspective. Dr. Bazilian explains where these tools can be helpful, where they can create confusion, and how to use them in ways that actually support a well-lived life.

Throughout the conversation, she returns to a central idea: health doesn’t happen in reports or devices — it happens in kitchens, on sidewalks, in routines, and in the repeatable moments that shape our days. Instead of rigid rules or endless optimization, this episode invites listeners to think in patterns, over time, and with intention.

This is a grounded, evidence-based look at modern health - without hype, fear, or extremes - and a reminder that our most valuable resource is still time.

FROM THE EPISODE

WE DISCUSS:

(0:00) Why health trends matter — and why context matters more than headlines

(1:13) What the 2026 U.S. health trends really reflect about how we live

(10:19) GLP-1 medications: appetite, muscle, and why nutrition per bite matters

(21:03) Wearable health tech: patterns, not scorecards

(30:50) Food as medicine, fiber, and what consistently supports long-term health

(35:11) Why the future of health isn’t extremes — it’s integration over time

(36:51) Bringing it home: choosing what fits your life and your waking minutes

RESEARCH & REFERENCES

Urban, A. (2026, January 5). Top health and nutrition trends for 2026. U.S. News & World Report. https://health.usnews.com/wellness/articles/top-health-and-nutrition-trends-for-2026

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

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Rate & Review the show. Your feedback helps others find the podcast.

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HEALTH DISCLAIMER:

48 - Posture Matters: How Standing Taller Can Improve Energy, Pain, and Focus

Wed, 21 Jan 2026 04:00:00 -0800

Posture is one of the simplest — and most overlooked — strategies for protecting energy, reducing pain, and supporting how our bodies function every day. In this practical, science-grounded episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores why posture is not about appearance or etiquette, but about efficiency — working with gravity instead of against it.

Blending research, clinical insight, and real-life stories, Dr. Bazilian explains how posture quietly influences low back pain, circulation, breathing, digestion, headaches, productivity, and confidence. From global data on musculoskeletal pain to the ripple effects of alignment on energy and focus, posture becomes a surprisingly powerful health investment hiding in plain sight.

You’ll experience a posture-focused mindful minute inspired by Tai Chi traditions, learn three simple posture prompts you can use anywhere, and walk away with practical tools to “stand up to gravity” — literally and figuratively — across your 1,000 waking minutes.

FROM THE EPISODE

WE DISCUSS:

(0:00) Welcome and why posture shapes how we function, not just how we look

(1:29) Calling all slouchers: posture as a daily health strategy

(8:13) The hidden cost of slouching and why small adjustments pay off

(8:28) Low back pain, global disability, and posture as one of the most modifiable factors

(12:28) Circulation, digestion, headaches, and the ripple effects of alignment

(16:50) A Mindful Minute: the “silk thread” visualization and upright breathing reset

(20:16) Three posture prompts: straighten-up cues, back-pocket stance, and “holding teacups”

(29:11) Standing up to gravity and optimizing your energy across the day

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show. Your feedback helps others find the podcast.

Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

HEALTH DISCLAIMER:

47 - From Wellness Trends to What Works: Patterns to Focus on This Year

Wed, 14 Jan 2026 04:30:00 -0800

January brings a flood of wellness trends. This episode cuts through the noise, highlighting the patterns that actually work—so you can invest your time, energy, and attention where it counts this year.

The start of the year amplifies wellness noise. New diets. New devices. New promises competing for your time, energy, and attention.—but discernment matters more than ever. This episode offers a smarter way to start the year, focusing on the patterns that truly support how we eat, live, and connect.

In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes a different approach to “trends.” Instead of chasing fleeting fads, she reframes today’s wellness moment as a set of larger patterns shaping how we eat, move, and live—and how we decide what’s actually worth our effort.

Dr. Bazilian introduces three powerful shifts guiding health right now: efficiency, enhancement, and connection. Together, these patterns help make life simpler, more nourishing, and more sustainable—without adding pressure, rigidity, or noise.

From the quiet renaissance happening in the freezer aisle, to purposeful portions in an era of changing appetites, to the growing return to analog hobbies and shared movement, this episode is about discernment over distraction. It’s about building systems that work with your life—not against it.

If you’ve ever felt overwhelmed by wellness trends, this conversation will help you step back, reset, and decide what truly fits your reality—and your 1,000 waking minutes each day.

WE DISCUSS:

(00:00) Why wellness trends feel exhausting—and how to view them differently

(02:20) From fads to patterns: choosing discernment over distraction

(04:16) The three major shifts shaping health right now: efficiency, enhancement, and connection

(5:28) Efficiency: Getting More Nutrition per Bite and per Dollar

(11:25) The “freezer renaissance” and why frozen foods deserve a second look

(14:09) Purposeful portions in an era of changing appetites and GLP-1 medications

(15:44) Why protecting muscle mass matters more than ever

(23:08) Enhancement: Making What You Eat Work Better

(23:40) Intentional additions instead of restriction

(26:01) Why fiber has become the “new protein”

(29:59) The fat reset: adding the right fats for nutrient absorption and synergy

(26:12) Connection: The Pattern That Makes Everything Stick

(38:07) Why connection determines whether health habits last

(40:15) The rise of analog hobbies and non-digital restoration

(43:29) Community fitness, accountability, and shared movement

(48:21) Closing Reflections

Building a personal ecosystem for health in the year ahead

TAKEAWAY

Before trying the next trend, pause and ask:

Does this make life easier—or harder?

Does it fit my reality right now?

The most powerful health shifts aren’t louder. They’re quieter, more intentional, and built to last.

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show. Your feedback helps others find the podcast.

Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

HEALTH DISCLAIMER:

46 - The Power of Pause: How Short Breaks Reset Habits & Energy

Wed, 07 Jan 2026 04:00:00 -0800

Dry January, dopamine detoxes, and how short breaks can be powerful and productive.

What if the most effective way to change a habit isn’t to push harder — but to pause, briefly and on purpose?

In this thoughtful and science-backed episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the power of intentional pauses as a tool for restoring energy, focus, and clarity. Using a pause from alcohol — such as Dry January — as a familiar example, she reframes short-term resets not as deprivation, but as opportunities to notice patterns, interrupt autopilot behaviors, and decide what actually feels worth carrying forward.

Drawing on neuroscience, psychology, hydration science, and real-world experience — including her years at the Golden Door spa — Dr. Bazilian explains how small, purposeful breaks can recalibrate the brain, strengthen decision-making, improve hydration and sleep, and restore a sense of vigor. This episode also gently busts myths around “dopamine detoxes,” highlighting why behavior change is more about awareness than willpower.

You’ll experience a guided mindful minute to practice pausing in real time, along with practical strategies to refine rituals, hydrate more effectively, navigate social situations with confidence, and stack pauses for greater benefit — all within the framework of your 1,000 waking minutes.

This episode is an invitation to press pause not to stop life, but to return to it more present, intentional, and energized.

FROM THE EPISODE

“Sometimes it’s not about what we pour into the glass… it’s about what we pour into our moments.”

WE DISCUSS

(0:00) Welcome — why this episode is about pausing with intention, not pushing harder

(1:27) Why January naturally invites pauses, resets, and reflection

(3:49) A real-world example from Golden Door: what happens when alcohol is removed — and what replaces it

(8:15) Why pushing harder isn’t always the answer — and how pausing can restore energy and focus

(12:37) The neuroscience of habit loops and how pauses interrupt autopilot behavior

(16:49) Hydration, functional hydration, and why replacing alcohol with fluids affects brain performance

(20:17) Digital pauses, screen time research, and improved sleep and well-being

(24:36) A Mindful Minute and practical strategies for taking a pause without losing ritual or joy

(26:45) Reframing pauses as experiments — and choosing how we spend our waking minutes more intentionally

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show. Your feedback helps others find the podcast.

Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

HEALTH DISCLAIMER:

45 - Science You Can Use: Menopause, Movement, and Midlife Health

Wed, 17 Dec 2025 04:00:00 -0800

Menopause is finally getting the attention — and the science — it deserves. In this Science You Can Use episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores a meaningful shift in women’s health and what it means for how we move through midlife and beyond.

This episode arrives at a moment when menopause care is being reconsidered — not through fear or outdated assumptions, but through updated evidence and lived experience. As the science evolves, the conversation expands beyond hormones alone to include what women can do, day to day, to feel stronger, steadier, and more at ease in their bodies.

Dr. Bazilian takes a close look at movement — not as a generic recommendation, but as something that works differently during this stage of life. Drawing from three recent research reviews, she examines what the data actually show about physical activity and menopause symptoms, including sleep disruption, mood changes, fatigue, and bone health — as well as where movement helps, and where expectations need to be realistic.

The focus isn’t on finding a perfect routine or doing more for the sake of it. It’s about understanding how the body responds during midlife, choosing forms of movement that make sense now, and using consistency — not intensity — to support both physical and mental well-being.

You’ll also hear how movement fits alongside — not in place of — medical options, why timing matters in menopause care, and how breath, attention, and connection can shape the way healthy habits take hold and endure.

WE DISCUSS:

(0:00) Welcome — why menopause, movement, and this moment in science matter right now

(3:46) The FDA makes announcement to remove black box warning on hormone replacement therapy medications - why now and what it means

(8:03) Why menopause, movement, and this moment in science matter right now

(9:29) Study #1: Why there’s no single “best” workout in menopause — and what consistently helps symptoms

(14:14) Study #2: How mind-body movement shows up for bone health during midlife

(18:42) Study #3: The link between movement, sleep quality, mood, and fatigue in menopause

(24:30) Practical ways to move through midlife that fit real life

(26:30) Closing reflections on movement as medicine across the 1,000 waking minutes

RESEARCH & REFERENCES

[References will be listed here — placeholder]

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show. Your feedback helps others find the podcast.

Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

HEALTH DISCLAIMER:

REFERENCES

Money, A., MacKenzie, A., Norman, G., et al. (2024). The impact of physical activity and exercise interventions on symptoms for women experiencing menopause: Overview of reviews. BMC Women’s Health, 24(1), 399. https://link.springer.com/article/10.1186/s12905-024-03243-4

Xu, H., Liu, J., Li, P., & Liang, Y. (2024). Effects of mind-body exercise on perimenopausal and postmenopausal women: A systematic review and meta-analysis. Menopause, 31(5), 457–467. https://journals.lww.com/menopausejournal/fulltext/2024/05000/effects_of_mind_body_exercise_on_perimenopausal.13.aspx

Choudhary, A., & Bansal, K. (2025). Menopause and movement: Exercise for better sleep and psychological well-being — A systematic review. Menopause, 32(11), 1063–1071. https://journals.lww.com/menopausejournal/abstract/2025/11000/menopause_and_movement__exercise_for_better_sleep.12.aspx

44 - Fibermaxxing: Should You Try It?

Wed, 03 Dec 2025 04:00:00 -0800

Fibermaxxing — you’ve probably seen the term on TikTok, in health headlines, or from wellness influencers layering oats, chia, and psyllium like it’s the next protein craze. But what does it actually mean—and is it worth the hype? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes a thoughtful look at the fibermaxxing trend: where it came from, what the science really says, and how to safely—and sanely—add more fiber to your life.

From the early days of “Uncle Sam” cereal calling itself a “natural laxative,” to the latest research connecting fiber to heart health, longevity, and even mental well-being, this episode brings clarity to a topic that’s as timeless as it is trending.

Dr. Bazilian unpacks why “more” isn’t always “better,” how to increase fiber safely, and why hydration and gradual change make all the difference. Whether you’re a fiber newbie or a lifelong bran devotee, this short, smart episode will help you understand what fibermaxxing really means for your 1,000 waking minutes each day.

WE DISCUSS:

(00:00) Intro

(1:27) What “fibermaxxing” means—and why it’s trending

(3:30) The surprising story behind Uncle Sam cereal and the word “laxative”

(6:41) How much fiber is enough—and why “too much, too fast” can backfire

(7:27) What the science really says about fiber and longevity, heart health, and mood

(10:38) The right way to level up your fiber: food first, variety, and hydration

(13:07) Real-world examples to help you get more fiber without the hype

(17:32) Wendy’s take: Why balance and awareness beat extremes every time

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show. Your feedback helps others find the podcast.

Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

HEALTH DISCLAIMER:

RESEARCH & REFERENCES

U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020–2025 (9th ed.). Washington, DC. https://www.dietaryguidelines.gov

Dietary Guidelines Advisory Committee. (2024). Scientific Report of the 2025 Dietary Guidelines Advisory Committee. Washington, DC: U.S. Department of Agriculture, Agricultural Research Service. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials

https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

U.S. Department of Agriculture, Economic Research Service. (2023). Food Consumption and Nutrient Intakes Data. Washington, DC. https://www.ers.usda.gov/data-products/food-consumption-nutrient-intakes-and-diet-quality

Mirrafiei, A., Jayedi, A., & Shab-Bidar, S. (2023). Total and different dietary fiber subtypes and the risk of all-cause, cardiovascular, and cancer mortality: a dose-response meta-analysis of prospective cohort studies. Food & function, 14(24), 10667–10680. https://doi.org/10.1039/d2fo04024g

https://pubs.rsc.org/en/content/articlelanding/2023/fo/d2fo04024g

Fu, L., Zhang, G., Qian, S., Zhang, Q., & Tan, M. (2022). Associations between dietary fiber intake and cardiovascular risk factors: An umbrella review of meta-analyses of randomized controlled trials. Frontiers in nutrition, 9, 972399. https://doi.org/10.3389/fnut.2022.972399

https://www.frontiersin.org/articles/10.3389/fnut.2022.972399/full

Yang, M., Cai, C., Yang, Z., Wang, X., Li, G., Li, J., Liu, J., & Zhang, Z. (2024). Effect of dietary fibre on cognitive function and mental health in children and adolescents: a systematic review and meta-analysis. Food & function, 15(17), 8618–8628. https://doi.org/10.1039/d4fo02221a

https://doi.org/10.1039/D4FO02221A

Chen, X., Tao, L., & Wang, Y. (2025). Association of dietary fiber intake with all-cause and cardiovascular mortality in diabetes and prediabetes. Diabetology & metabolic syndrome, 17(1), 231. https://doi.org/10.1186/s13098-025-01810-9 https://dmsjournal.biomedcentral.com/articles/10.1186/s13098-025-01810-9

Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The health benefits of dietary fibre. Nutrients, 12(10), 3209. https://doi.org/10.3390/nu12103209

https://www.mdpi.com/2072-6643/12/10/3209

43 - Laugh More, Stress Less: The Health Benefits of Humor and Joy

Tue, 25 Nov 2025 04:00:00 -0800

There’s a reason a good laugh feels like it reaches all the way down to your bones — it’s one of the quickest ways the body remembers joy. In this uplifting and evidence-based episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores why laughter matters — from its power to rewire the brain and support heart health to its ability to boost immunity, reduce stress, and even help us “jog internally” without leaving the house.

Blending research and real-life examples, including how comedy found its way back after 9/11, insights from Loma Linda University and Vanderbilt studies, and reflections on Andrea Martin’s Lady Parts, Dr. Bazilian connects humor and healing in ways that feel both relatable and inspiring.

You’ll also experience a mindful minute to smile, breathe, and feel the lightness laughter brings — plus practical tips to “find your funny,” watch something that cracks you up, and even “smile loudly” as a daily health tool.

FROM THE EPISODE

WE DISCUSS:

(00:00) Intro

(1:34) Why laughter matters — emotionally, physically, and socially

(2:47) The role of humor in healing and connection, from 9/11 to everyday life

(5:44) Andrea Martin, Edith Prickley, and Lil Edith P in her memoir “Lady Parts”

(12:13) How science shows laughter can help our brains, hearts, circulation, and immunity

(19:02) A Mindful Minute: breathing, smiling, and softening through joy

(21:04) Practical ways to bring more lightness and laughter into your 1,000 waking minutes

(29:59) Wrapping up and meeting life a little lighter:... “give me the love, give me the stage, give me the laughter”

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show. Your feedback helps others find the podcast.

Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

HEALTH DISCLAIMER:

RESEARCH & REFERENCES

Martin, Andrea. (2014). Lady Parts. HarperCollins Publishers. https://www.harpercollins.com/products/lady-parts-andrea-martin

Providence Heart & Vascular Team. (2021, April 14). Amazing ways laughter improves your heart health. Expert tips and advice for living your healthiest life. Providence Health Blog. Retrieved September 12, 2021, from

https://blog.providence.org/archive/amazing-ways-laughter-improves-your-heart-health

Berk, R. A. (2001). The active ingredients in humor: Psychophysiological benefits and risks for older adults. Educational Gerontology, 27(3–4), 323–339.

https://psycnet.apa.org/record/2001-07072-007

Miller, M., & Fry, W. F. (2009). The effect of mirthful laughter on the human cardiovascular system. Medical Hypotheses, 73(5), 636–639. https://doi.org/10.1016/j.mehy.2009.02.044

Pressman, S. D., & Cohen, S. (2005). Does positive affect influence health? Psychological Bulletin, 131(6), 925–971. https://doi.org/10.1037/0033-2909.131.6.925

Cohen, S., Doyle, W. J., Turner, R. B., Alper, C. M., & Skoner, D. P. (2003). Emotional style and susceptibility to the common cold. Psychosomatic Medicine, 65(4), 652–657. https://doi.org/10.1097/01.PSY.0000077508.57784.DA

Cohen, S., Alper, C. M., Doyle, W. J., Treanor, J. J., & Turner, R. B. (2006). Positive emotional style predicts resistance to illness after experimental exposure to rhinovirus or influenza A virus. Psychosomatic Medicine, 68(6), 809–815. https://doi.org/10.1097/01.psy.0000245867.92364.3c

Colmenares, C. (2005, June 10). No joke: Study finds laughing can burn calories. Vanderbilt University Reporter. Retrieved November 24, 2025, from

https://news.vumc.org/reporter-archive/no-joke-study-finds-laughing-can-burn-calories/

Wollmer, M. A., de Boer, C., Kalak, N., Beck, J., Götz, T., Schmidt, T., ... & Sönmez, D. (2012). Facing depression with botulinum toxin: A randomized controlled trial. Journal of Psychiatric Research, 46(5), 574–581. https://doi.org/10.1016/j.jpsychires.2012.01.027

Magid M, Reichenberg JS, Poth PE, Robertson HT, LaViolette AK, Kruger TH, Wollmer MA. Treatment of major depressive disorder using botulinum toxin A: a 24-week randomized, double-blind, placebo-controlled study. J Clin Psychiatry. 2014 Aug;75(8):837-44. doi: 10.4088/JCP.13m08845. PMID: 24910934. https://pubmed.ncbi.nlm.nih.gov/24910934/

42 - The Three-Bite Rule: Mindful Eating or Diet Trap?

Wed, 12 Nov 2025 04:00:00 -0800

It’s all over social media — the three-bite rule.

Influencers savoring desserts, pasta, and pastries with the claim “just three bites.” The message? You can eat anything you want… as long as you stop after bite number three. Stop - Done - Basta!

But what does that really teach us about food, choice, or control?

In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian weighs in on the trend, separating fact from fiction. .

Drawing on more than two decades of clinical experience and research in mindfulness and eating behavior, she explores why connection and awareness matters more than control.

You’ll hear what the science says about restraint, awareness, and emotional engagement around food experiences and Dr. Bazilian’s own three-bite ‘practice’- a mindfulness strategy she’s taught for over 20 years that is rooted in curiosity, presence, and joy at the table.

This shorter conversation is part of an occasional series where we unpack trending ideas and frequently asked questions with clarity, nuance, and credible science — all in service of helping you make the most of your 1,000 waking minutes each day.

FROM THE EPISODE

WE DISCUSS:

(00:00) Introduction and welcome to the episode

(2:51) What is the TikTok “Three-Bite Rule” and why it’s trending

(7:34) What science tells us about restraint, mindfulness, and emotion

(8:04) Three key studies

(13:29) Why flexibility beats rigid control — in food and in life

(17:11) Dr. Bazilian’s Three-Bite “Practice”

(22:34) How to apply the practice in daily life

(23:46) Reflection: choosing connection over control

(25:51) Closing thoughts

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

● Subscribe to get new episodes as soon as they drop.

● Rate & Review the show. Your feedback helps others find the podcast.

● Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

HEALTH DISCLAIMER:

RESEARCH & REFERENCES

Watson, P., & Le Pelley, M. E. (2021). A meta-analysis of the relationship between eating restraint, impaired cognitive control and cognitive bias to food in non-clinical samples. Clinical psychology review, 89, 102082. https://doi.org/10.1016/j.cpr.2021.102082

Pepe, R. B., Coelho, G. S. de M. A., Miguel, F. da S., Gualassi, A. C., Sarvas, M. M., Cercato, C., … de Melo, M. E. (2023). Mindful eating for weight loss in women with obesity: a randomised controlled trial. British Journal of Nutrition, 130(5), 911–920. doi:10.1017/S0007114522003932 https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/mindful-eating-for-weight-loss-in-women-with-obesity-a-randomised-controlled-trial/FEBA9D60A940E6FC5C1FAD6D5C0B2E2F

Peitz, D., Warschburger, P. What Are You Hungry for? The 9 Hunger Mindful Eating Online Randomized Controlled Trial. Mindfulness 14, 2868–2879 (2023). https://doi.org/10.1007/s12671-023-02263-9

41 - Beyond Ourselves: The Surprising Science of Spiritual Connection and Health

Wed, 10 Sep 2025 04:00:00 -0800

Some connections go beyond time and space. A childhood friend, a whispered prayer, a moment of gratitude—these simple practices can shape our health and how we experience our 1,000 waking minutes.

In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the power of connection—not only with people, but with something greater than ourselves. From friendships that shape who we are, to the practices of prayer, meditation, gratitude, and belonging, Wendy unpacks how these experiences affect our physical, emotional, and spiritual well-being.

Drawing on science from the Blue Zones, the Nurses’ Health Study, and new research on meditation and prayer, we discover surprising health benefits: from improved mood and reduced anxiety to lower blood pressure, stronger immunity, and even greater longevity. Alongside studies, Wendy shares stories of friendship, family traditions, poetry, and the rituals that help us feel grounded in a bigger universe.

This episode also includes a guided Mindful Minute and practical ways to invite connection into daily life. Whether you identify as religious, spiritual, or simply reflective, you’ll find inspiration to pause, breathe, and honor what connects us all.

CHAPTERS:

(0:00) Introduction and reflections on friendships that shape us

(3:49) What it means to “connect with the universe”—beyond religion or doctrine

(5:28) Elie Wiesel’s wisdom: “If the only prayer you say in your life is thank you, that will be enough.”

(7:55) Science and health benefits of connection: gratitude, prayer, and belonging

(10:29) Longevity lessons from the Blue Zones

(12:30) The Nurses’ Health Study and depression risk

(13:36) Research on spiritual intervention and anxiety and depressive symptoms

(14:40) Study on mindfulness-based interventions and cancer symptoms and coping

(16:15) A study on meditation, prayer, and cognitive clarity

(18:28) The Mindful Minute: a pause for presence and gratitude

(21:08)) Personal story: John Neihardt’s poem The Child’s Prayer

(24:23) Practical ways to connect—belonging, meditation, transitions, affirmations, rituals, and honoring loved ones

(31:02) Closing thoughts on connection, gratitude, and living our 1,000 waking minutes

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

● Subscribe to get new episodes as soon as they drop.

● Rate & Review the show. Your feedback helps others find the podcast.

● Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

REFERENCES:

Buettner, D. (2012). The blue zones: 9 lessons for living longer from the people who’ve lived the longest. National Geographic Books.

Buettner, D., & Skemp, S. (2016). Blue zones: Lessons from the world’s longest lived. American journal of lifestyle medicine, 10(5), 318-321.

Gonçalves, J. P., Lucchetti, G., Menezes, P. R., & Vallada, H. (2015). Religious and spiritual interventions in mental health care: a systematic review and meta-analysis of randomized controlled clinical trials. Psychological medicine, 45(14), 2937-2949.

Li, S., Okereke, O. I., Chang, S. C., Kawachi, I., & VanderWeele, T. J. (2016). Religious service attendance and lower depression among women—a prospective cohort study. Annals of Behavioral Medicine, 50(6), 876-884.

Neihardt, J. G. (1972). Black Elk speaks. Fine Communications. (Original work published 1932)

Pazer, S. (2024). The effect of meditation and prayer on neurocognitive clarity: A German population study. International Journal of Progressive Research in Engineering Management and Science, 4(1), 45–52. https://www.researchgate.net/publication/384893000_The_Impact_of_Spiritual_Practices_on_Neurocognitive_Development_A_quantitative_Study

Rouleau, C. R., Garland, S. N., & Carlson, L. E. (2015). The impact of mindfulness-based interventions on symptom burden, positive psychological outcomes, and biomarkers in cancer patients. Cancer Management and Research, 7, 121–131. https://doi.org/10.2147/CMAR.S64165

40 - Science You Can Use: The Matrix of Food, the Magic of Movement, and the Power of Nature

Wed, 03 Sep 2025 04:00:00 -0800

Can your daily food choices improve both your health and the planet’s? Can movement help your memory more than you realized? And is just sitting under a tree—without even moving—actually medicine for your mood?

In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares three recent high-quality research studies that reveal how small, daily choices can deliver meaningful benefits. From the foods you eat to how you move and where you spend time, these studies offer a compelling look at how to live well in today’s world—with clarity, purpose, and grounded optimism.

No pressure, no perfection. Just timely, real-world takeaways backed by science. These aren’t just data points—they’re doorways to feeling more connected, resilient, and inspired in your waking minutes.

CHAPTERS

(00:00) Intro

(4:31) Study 1: The Food Environment Matrix – How 30 foods rank for human and planetary health

(15:42) Study 2: Movement and Cognition – What more than 2,700 studies reveal about memory, focus, and low-intensity activity, including active video games

(22:48) Study 3: Nature and Mental Health – How tree-lined sidewalks and parks reduce anxiety and lift mood

(32:14) Tips to bring these ideas into your life this week

(34:25) Gratitude and where to find links, follow, and connect

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow:

• Subscribe to get new episodes as soon as they drop

• Rate & Review the show—your feedback helps others find the podcast

• Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together.

A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

REFERENCES:

Study 1 – Food Choices That Shape the Future

A new “food environment matrix” compares the health and environmental impact of 30 food groups. Whole plant foods were among the most beneficial, while certain processed meats and sweetened beverages had the highest toll on health and the planet.

Takeaway: Eat more from the green zone. Plants are powerful—for you and the world.

Berardy A, Fresán U, Abbaspour N, Sabaté J. A matrix approach to visually communicate simultaneously the environmental and health impacts of foods. Front Nutr. 2025 Aug 5;12:1572297. doi: 10.3389/fnut.2025.1572297. PMID: 40837428; PMCID: PMC12361189. https://pmc.ncbi.nlm.nih.gov/articles/PMC12361189/

Study 2 – Movement That Boosts Brain Power

A massive umbrella review shows that yoga, tai chi, and even interactive games can improve memory and cognitive function—even more so than intense workouts.

Takeaway: Low to moderate movement, especially when mentally engaging, supports brain health across all ages.Singh, B., Bennett, H., Miatke, A., Dumuid, D., Curtis, R., Ferguson, T.,

Brinsley, J., Szeto, K., Petersen, J. M., Gough, C., Eglitis, E., Simpson, C. E., Ekegren, C. L., Smith, A. E., Erickson, K. I., & Maher, C. (2025). Effectiveness of exercise for improving cognition, memory and executive function: a systematic umbrella review and meta-meta-analysis. British journal of sports medicine, 59(12), 866–876. https://doi.org/10.1136/bjsports-2024-108589

https://pubmed.ncbi.nlm.nih.gov/40049759/

Study 3 – Green Space as Medicine

Spending time in nature—even in cities—was shown to reduce anxiety, improve mood, and increase well-being. Surprisingly, even passive time (like sitting quietly on a park bench) had measurable benefits.

Takeaway: Just 10–15 minutes of “green time” makes a difference. No need to go far. Just go outside.

Li, Y., Mao, Y., Mandle, L., Rydström, A., Remme, R. P., Lan, X., Wu, T., Song, C., Lu, Y., Nadeau, K. C., Meyer‑Lindenberg, A., Daily, G. C., & Guerry, A. D. (2025). Acute mental health benefits of urban nature. Nature Cities, 2, 720–731. https://www.nature.com/articles/s44284-025-00286-y

Ji, J.S. Urban nature and mental health. Nat Cities 2, 683–684 (2025).

https://doi.org/10.1038/s44284-025-00297-9

39 - Snack Smarter: How to Rethink the Most Overlooked Meal of the Day

Wed, 20 Aug 2025 04:00:00 -0800

One in four calories we eat comes from snacks—so why do we treat them like an afterthought? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes us beyond the typical snack aisle debate and into a conversation about energy, nourishment, and real life.

In fact, in our 1,000 waking minutes, snacks may be the most flexible, frequent, and overlooked opportunity to nourish well.

In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the surprisingly significant role snacks play in our daily nutrition—and how to shift from random bites to intentional choices. Inspired by a recent invitation to join Live with Kelly and Mark to talk all about healthy snacks, this episode continues the conversation with real-world ideas, practical strategies, and a look at how snacks can support energy, mood, and long-term well-being.

From “3-ingredient snack success” to a guided moment of mindfulness, you’ll come away with a fresh take on how to make your snack minutes more meaningful.

WE DISCUSS:

(1:20 ) Introduction: A little Winnie the Pooh wisdom and a surprising snack stat

(2:41) What we’re talking about when we talk about snacks—and why they matter (Why snacks matter: Not just filler—real opportunities)

(3:26) From TV to real life: How snacking smarter came to bes on Live with Kelly and Mark

(5:48) The statistic that may change how you snack (1 in 4 calories!) and what it means for health

(7:16) The ROI of snacks: energy, performance, blood sugar, focus, mood and more

(8:12) How perception like color and health halos affect our snack choices

(11:33) Evening avocado snack study and flipping the switch on late-night snacking

(19:19) ‘Swapping in’ mixed nuts for satiety: the “stick-with-it” snack

(23:36) Snacking and mood: a surprising link - the ‘junk food’ study

(27:44) A Mindful Minute: A pause for snack awareness

(32:44) What makes a satisfying snack? Practical tips, satiety, and the formula for optimal “snack anatomy”

(41:02 )Tips to snack smarter without overthinking: It’s not just what, it’s how with some planning, shopping, and pleasure

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

● Subscribe to get new episodes as soon as they drop.

● Rate & Review the show. Your feedback helps others find the podcast.

● Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

HEALTH DISCLAIMER:

REFERENCES:

Avocado Night Snack Study

Preiss C, Marquis O, Edirisinghe I, Burton-Freeman BM. Using the Avocado as an Evening Snack to Investigate Whole Food Matrix and Macronutrient Composition on Morning Metabolic Indices in Adults With Prediabetes. Curr Dev Nutr. 2025 Jun 12;9(7):107486. doi: 10.1016/j.cdnut.2025.107486. PMID: 40689342; PMCID: PMC12272424.

https://cdn.nutrition.org/article/S2475-2991(25)02947-6/pdf

Mixed Tree Nuts Study

Wang, J., Wang, S., Henning, S. M., Qin, T., Pan, Y., Yang, J., Huang, J., Tseng, C. H., Heber, D., & Li, Z. (2021). Mixed Tree Nut Snacks Compared to Refined Carbohydrate Snacks Resulted in Weight Loss and Increased Satiety during Both Weight Loss and Weight Maintenance: A 24-Week Randomized Controlled Trial. Nutrients, 13(5), 1512. https://doi.org/10.3390/nu13051512

https://www.mdpi.com/2072-6643/13/5/1512

Systematic Review and Meta-Analysis on Junk Food and Mental Health

Ejtahed, H. S., Mardi, P., Hejrani, B., Mahdavi, F. S., Ghoreshi, B., Gohari, K., Heidari-Beni, M., & Qorbani, M. (2024). Association between junk food consumption and mental health problems in adults: a systematic review and meta-analysis. BMC psychiatry, 24(1), 438. https://doi.org/10.1186/s12888-024-05889-8 https://bmcpsychiatry.biomedcentral.com/articles/10.1186/s12888-024-05889-8

38 - The Surprising Health Benefits of Volunteering: Why Giving Back Is Good for You

Wed, 13 Aug 2025 04:00:00 -0800

There’s a rhythm to giving—when we offer our time, our energy, or our care, something flows back to us. And as it turns out, that rhythm is good for our health. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the connection between volunteering and well-being—from boosting mood and reducing stress to even potentially improving heart health and longevity. And it’s not just anecdotal—there’s solid science behind the “helper’s high,” reduced stress, and even longevity benefits linked to volunteering.

She shares personal stories—from PE volunteering to a “been there, done that” gem from her grandmother—and dives into the meaningful impact of giving our time and energy to others. Whether formal or spontaneous, volunteering has ripple effects on our emotional and physical well-being.

If you have 10 minutes or 10 hours, this episode reminds us that meaningful contributions can come in all forms—and that small, heartfelt gestures of service might just serve us, too.

WE DISCUSS:

(1:19) Welcome and thinking about the quieter kind of volunteerism that lights our spirits

(5:30) Formal and informal volunteering—and how to think about both and a story about my experience with a former mentee, now colleague and friend, and a career mentorship panel

(11:33) A personal story about Grandma June (16:07) The health benefits of giving back: mood, stress, heart health, even longevity

(24:41) A Mindful Minute to reflect and reconnect(29:46) A few ideas for this week to help you get started

(29:46) A few ideas for this week to help you get started

(32:33) The Dream Volunteer question - if you had just 30 minutes and a few ideas to spark your next small act and final thoughts

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

● Subscribe to get new episodes as soon as they drop.

● Rate & Review the show. Your feedback helps others find the podcast.

● Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

HEALTH DISCLAIMER:

37 - Digital Rescue: Breaks, Blinks, and Body Relief in a Screen-Filled World

Thu, 31 Jul 2025 04:00:00 -0800

This episode is for anyone who uses a screen… which is just about all of us.

From the subtle aches in your neck and wrists to the fatigue behind your eyes, our digital lives are having very real physical effects. In this episode of 1,000 Waking Minutes, we’ll explore what the constant scrolling, clicking, craning, and typing is doing to our bodies—and more importantly, what we can do about it. You’ll hear real stories, evidence-based tips, and simple but powerful stretches you can do in just a few minutes a day, no equipment needed.

Together, we’ll walk through 7 body tension zones, share a refreshing mindful minute for your eyes, and a few easy ways to reset and restore—even between meetings or emails.

36 - Science You Can Use: Protein, Movement, and Better Sleep

Wed, 23 Jul 2025 04:30:00 -0800

Can more plant protein in your meals help you live longer? Is it too late to start exercising if you’re over 60? And what’s the one form of magnesium that may actually help improve your sleep and next-day memory?

In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares three new research studies that go beyond the headlines and into real life. These studies offer timely, practical takeaways about what’s on your plate, how much you move (even if you’re starting now), and how you sleep and restore. No pressure. Just useful insight to help shape a sharper, more vibrant day.

WE DISCUSS:

(1:14) Welcome and what we’re going to cover today

(5:35) Study 1 – Plant Protein and Longevity: What 57 years of global data reveal

(13:36) Study 2 – Movement and the Brain: How even 10 minutes a day can reduce dementia risk

(21:02) Study 3 – Magnesium L-Threonate: A unique form of magnesium that improves sleep and memory

(29:32) 3 Things to Try This Week: Simple shifts to test out in your life

(30:33) Gratitude and a reminder to tune in next time

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow:

• Subscribe to get new episodes as soon as they drop

• Rate & Review the show—your feedback helps others find the podcast

• Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together.

HEALTH DISCLAIMER:

REFERENCES:

Study 1:

Andrews, C. J., Raubenheimer, D., Simpson, S. J., Alhiabi, M. M., & Makarem, N. (2025). Associations between national plant-based vs animal-based protein supplies and age-specific mortality in human populations. Nature Communications, 16, Article 3431. https://doi.org/10.1038/s41467-025-58475-1

Study 2:

Wanigatunga, A. A., Dong, Y., Jin, M., Leroux, A., Cui, E., Zhou, X., Zhao, A., Schrack, J. A., Bandeen-Roche, K., Walston, J. D., Xue, Q. L., Lindquist, M. A., & Crainiceanu, C. M. (2025). Moderate-to-vigorous physical activity at any dose reduces all-cause dementia risk regardless of frailty status. Journal of the American Medical Directors Association, 26(3), 105456. https://doi.org/10.1016/j.jamda.2024.105456

Study 3:

Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X, 8, 100121. https://doi.org/10.1016/j.sleepx.2024.100121

A Special Collection of Mindful Minutes to Reset, Recharge, and Reconnect

Wed, 18 Jun 2025 04:00:00 -0800

In this special compilation episode, Dr. Wendy Bazilian offers a collection of “Mindful Minutes” she has shared in previous episodes for you to enjoy anytime you need a pause, a breath, or a gentle moment to ground yourself.

This episode features a string of guided Mindful Minutes from 1,000 Waking Minutes, each focusing on a different aspect of well-being under the pillars of “Eat well, Move daily, Be healthy®.”

While Wendy is currently taking a little time to rest, reconnect, and recreate with family and in nature, this episode brings together several powerful moments from previous episodes — offering you the chance to revisit them all in one place or try them for the first time.

Here’s what you’ll hear:

(3:17) Five Senses Mini Meditation – from 'Meditate with Ease: Everyday Ways to Bring Mindfulness Into Your Life' - A 90-second practice to reconnect with your body and breath through taste, touch, sight, sound, and smell.

(7:04) Synergy Visualization and Pairing Practice – from 'Why Some Foods are Better and Healthier Together (Synergy)' - A reflection on food pairings, life partnerships, and small changes that create powerful outcomes.

(10:35) Playground Joy Visualization – from 'Why Adults Need Recess and How to Reclaim Joyful, Healthy Movement' - A playful guided memory to reconnect with joy, childhood, and the value of movement and recess for adults.

(14:15) Criticism to Curiosity Practice – from 'How to Clear Your Mind (and Mouth) of Criticism' - A mindful pause to soften harsh inner voices and bring awareness to how we meet ourselves and others.

(16:06) Grounding and Renewal Practice – from 'Breaking the Criticism Loop: Daily Tools for More Calm' A simple, centering practice to help anchor your awareness and re-energize your next steps.

Whether you’re listening while walking, resting, working, or winding down, this episode is yours to return to — a toolset of calm moments to keep close.

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

• Subscribe to get new episodes as soon as they release..

• Rate & Review the show—your feedback helps others find the podcast.

• Join the conversation! Share your thoughts or questions by visiting the website or connecting on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together.

HEALTH DISCLAIMER:

35 - Re-Creation, Not Just Vacation: A Brief Episode as Wendy Recharges

Wed, 11 Jun 2025 04:00:00 -0800

In this very brief episode, Dr. Wendy Bazilian shares a personal reflection on why true rest and recreation are not luxuries—they're essential parts of health. As she takes a short break to reconnect with family, nature, and herself, she offers thoughtful reminders about the creative, healing power of play, presence, and pausing.

Whether you’re already taking time off or planning your next moment of rest, recreation or vacation, this episode invites you to reframe “rest” as a necessary rhythm of wellbeing.

Featuring a quote from poet David Whyte and wisdom from Wendy’s 6-year-old daughter, this heartfelt message is a gentle nudge to explore, recharge, and remember what truly matters.

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

• Subscribe to get new episodes as soon as they drop.

• Rate & Review the show—your feedback helps others find the podcast.

• Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

34 - Science You Can Use: Eyes, Energy, and Endurance

Wed, 04 Jun 2025 04:00:00 -0800

Can the Mediterranean diet help protect your vision? Is weekend-only exercise enough to prevent chronic disease? And can just ten minutes outside really improve your mental health?

In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian unpacks three studies that offer real-world, science-backed guidance. You'll learn how to support long-term eye health, reduce your disease risk with weekend workouts, and improve focus and mood with quick doses of nature. Three fresh studies that connect directly to how we spend our 1,000 waking minutes each day—through what we eat, how we move, and how we restore.

Whether you're a health enthusiast, a professional, or simply curious about living better (without doing everything perfectly), this episode offers useful insight, grounded science, and inspiration to build a well-lived day.

WE DISCUSS:

(4:20) Study 1: Mediterranean Diet & Vision — How eating for your eyes may help reduce the risk and slow the progression of macular degeneration

(12:15) Study 2: Weekend Warrior Wins — Why weekend-only workouts can still lower disease risk

(16:58) Study 3: Nature’s Mental Boost — Just 10 minutes outdoors may improve mood, focus, and stress

(22:10) 3 Simple Shifts — What to try this week from the science we covered

(24:05) An invitation to share with others

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

• Subscribe to get new episodes as soon as they drop.

• Rate & Review the show—your feedback helps others find the podcast.

• Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

HEALTH DISCLAIMER:

REFERENCES:

Ahmadi, M. N., et al. (2024). Weekend Warrior Physical Activity Patterns and Risk of 200+ Diseases. Circulation, 151(15), 1063–1075. https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.068669

Bettmann, J. E., et al. (2024). Nature Exposure, Even as Little as 10 Minutes, is Likely to Yield Short-Term Benefits for Adults with Mental Illness: A Meta Analysis. Ecopsychology. https://doi.org/10.1089/eco.2023.0063

Merle, B. M. J., et al. (2025). The Mediterranean Diet and Age-Related Macular Degeneration Risk. Nutrients, 17(6), 1037. https://www.mdpi.com/2072-6643/17/6/1037

33 - The Truth About GLP-1s, Midlife Cravings, and Resizing Your Body | Just Jenny Podcast x Dr. Wendy Bazilian

Wed, 28 May 2025 04:00:00 -0800

In this special replay episode of 1,000 Waking Minutes, Dr. Wendy Bazilian joins Jenny Hutt on the Just Jenny podcast for a real, energizing, and thoughtful conversation about midlife, metabolism, hormones, GLP-1 medications like Ozempic and Mounjaro, and what it truly means to feel good in your body.

Originally recorded for Jenny’s “Weight Wednesday” series, the recent conversation explores the evolving ways we think about weight, wellness, and identity in the shifting seasons of life. From the emotional complexity of body changes to the science of food, cravings, muscle, and movement—it’s an unfiltered, honest exchange between two women with decades of lived and professional experience (and a shared Tufts University connection).

Whether you’re navigating midlife, feeling overwhelmed by wellness headlines, curious about medication, or looking for a grounded perspective on your health—this conversation brings science, strategy, and self-compassion together.

It’s exactly the kind of episode that belongs here on 1,000 Waking Minutes: real life, lived well.

We Discuss:

(8:21) The public scrutiny around how people lose weight—and why it’s no one-size-fits-all

(10:50) GLP-1 medications like Ozempic and Mounjaro—how they help, how they don’t, and what still matters most

(16:55) “Resizing” vs. 'losing' weight and why words matter when it comes to health

(20:57) A superfood brownie debate, and the role of food joy

(31:43) The role of nutrition during weight loss, especially with medication support

(37:37) A refreshing take on movement and exercise: finding what you’re “least allergic to”

(42:05) Midlife metabolism shifts, cravings, and hormonal realities

(36:07) The value of humor, honesty, and hope in navigating body changes and self-talk

You can also find and subscribe to Just Jenny with Jenny Hutt wherever you get your podcasts, and follow her on Instagram at @JustJennyHutt. For more information, visit jenniferhutt.com.

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

• Subscribe to get new episodes as soon as they drop.

• Rate & Review the show—your feedback helps others find the podcast.

• Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

32 - Eat Local, Feel Better: What FLOWS from Farmers Markets, Co-ops and CSAs

Wed, 21 May 2025 04:00:00 -0800

As we enter the season of sunshine and fresh starts, this new episode of 1,000 Waking Minutes invites you to rediscover one of the most powerful places for well-being: your local farmers market.

In this special story-meets-science episode, Dr. Wendy Bazilian explores the personal joy, health benefits, and wide-reaching ripple effects of shopping local—through farmers markets, co-ops, and CSA produce boxes.

She shares a heartfelt visit to Sage Hill Ranch Gardens, a family-run regenerative farm in North County San Diego, and weaves in current research on how eating locally can benefit your mind, your body, and even your community’s economy and climate.

Whether you're a longtime farmers market fan or thinking about making your first visit this season, this episode offers practical ways to engage and inspiring reminders that the choices we make with our food can shape our health and our world.

We Discuss

(1:50) A visit to Sage Hill Ranch Gardens and the joy of seasonal food

(13:06) The science of local eating: mental health, digestion, disease prevention, connection, well-being

(21:52) 5 practical steps to find, visit, and get the most from your market

(31:25) What CSAs and food co-ops really are—and why they matter now(XX:XX) The ripple effect: economic, environmental, and personal returns

(35:16) A reminder of FLOWS and the power of Fresh, Local, Organic, Whole, and Seasonal.

(35:58) A warm recap and invitation to take one small step this week

To find CSA and produce box options, you can check out:

• LocalHarvest.org/csa

• USDA CSA Directory

• Good Food for All – Produce Box Program

You can also google things like…:

“CSA nearme”

“Produce subscription box [your city]”

“Good Food for All produce program”

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

• Subscribe to get new episodes as soon as they drop.

• Rate & Review the show—your feedback helps others find the podcast.

• Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

HEALTH DISCLAIMER:

REFERENCES:

Farmers Market Coalition. (n.d.). Farmers markets support healthy communities. Retrieved May, 2025, from https://farmersmarketcoalition.org/education/farmers-markets-support-healthy-communities/

Hu, X., Clarke, L. W., & Zendehdel, K. (2021). Farmers’ market usage, fruit and vegetable consumption, meals at home and health–Evidence from Washington, DC. Sustainability, 13(13), 7437. https://doi.org/10.3390/su13137437

Hager K, Du M, Li Z, Mozaffarian D, Chui K, Shi P, Ling B, Cash SB, Folta SC, Zhang FF. Impact of Produce Prescriptions on Diet, Food Security, and Cardiometabolic Health Outcomes: A Multisite Evaluation of 9 Produce Prescription Programs in the United States. Circ Cardiovasc Qual Outcomes. 2023 Sep;16(9):e009520. doi: 10.1161/CIRCOUTCOMES.122.009520. Epub 2023 Aug 29. PMID: 37641928; PMCID: PMC10529680. https://pubmed.ncbi.nlm.nih.gov/37641928/

Lev L., Stephenson G., & Brewer LJ. (2016). Farmers markets and the local food system. Corvallis, OR: Oregon State University Extension Service. Retrieved from https://farmersmarketcoalition.org/education/farmers-markets-support-healthy-communities

REPLAY: Think Clearer, Feel Better: The Hydration Tips You Need

Wed, 14 May 2025 04:00:00 -0800

THIS IS A REPLAY OF A POPULAR EPISODE! AND WITH SUMMER RIGHT AROUND THE CORNER, IT’S A GOOD TIME TO THINK ABOUT THIRST AND THE WHYs AND HOWs TO QUENCH IT. CHEERS!

Is your body getting the hydration it needs to thrive? Do you struggle with drinking enough water throughout the day? Dr. Wendy Bazilian dives into why water is essential not only for quenching thirst but for supporting overall health, boosting energy, and enhancing mental clarity. You’ll hear science-backed insights into hydration’s role in heart health, cognitive function, metabolism, and immune function, along with practical tips to help you stay hydrated throughout the day. Plus, enjoy a mindful minute designed to help you connect with your body’s hydration needs. Small changes can make a big difference! Listen in to discover how staying hydrated can improve your waking minutes each day.

FROM THE EPISODE:

“Three quarters of our brain is water. We are one big sponge up there inside our skull. So, even the mildest dehydration can cause brain fog and make it harder to focus.”

WE DISCUSS:

Audio:

(0:55) The link between hydration and health, energy, and focus

(4:59) A personal story about hydration challenges in communities with limited access to clean water

(9:05) How much water we really need each day and what beverages and foods count

(13:27) ROIs of hydration: How it benefits the heart, brain, mood, metabolism, and immune system

(28:17) A mindful minute focused on appreciating water’s role in our body and mind

(32:07) Practical tips to make hydration a daily habit

(42:05) A question to ponder and reflect on

(42:53) Closing remarks and gratitude to my team and you for joining me on this journey

7-DAY HYDRATION CHALLENGE

If you’re up for a little adventure, try this 7-day challenge and discover what works best for you to stay hydrated. Enlist a friend to hold yourself accountable, and have more fun in the process!

• Day 1: Calculate your daily water needs. Take your weight in pounds and divide it in half. That’s how many ounces a day you should aim for. For 150 pounds, it would be 75 ounces or about nine cups a day.

• Day 2: Add more hydrating foods to your meals. Listen at (35:31) for tips.

• Day 3: Try different types of hydrating beverages—sparkling water, infused water, herbal teas, etc. Listen at (10:39) to hear what counts.

• Day 4: Check the color of your urine to assess hydration. Listen at (11:53) for an explanation!

• Day 5: Set up a tracking system that feels right—whether it’s digital or analog. Listen at (37:12) for tips.

• Day 6: Track your water intake plus any non-water beverages you drink, like coffee or juice.

• Day 7: Reflect on the experience, celebrate your progress, and keep going with the habits that felt best.

REFERENCES (see below)

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

• Subscribe to get new episodes as soon as they drop.

• Rate & Review the show. Your feedback helps others find the show.

• Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

REFERENCES

An, R., & McCaffrey, J. (2016). Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 29 5, 624-32 .

Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., Mcdermott, B. P., Klau, J. F., … Lieberman, H. R. (2011). Mild Dehydration Affects Mood in Healthy Young Women. The Journal of Nutrition, 142(2), 382–388. doi: 10.3945/jn.111.142000

Benton, D. (2011). Dehydration Influences Mood and Cognition: A Plausible Hypothesis? Nutrients, 3(5), 555–573. doi: 10.3390/nu3050555

Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., … Jordan, J. (2003). Water-Induced Thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), 6015–6019. doi: 10.1210/jc.2003-030780

Chan, J., Knutsen, S. F., Blix, G. G., Lee, J. W., & Fraser, G. E. (2002). Water, Other Fluids, and Fatal Coronary Heart Disease: The Adventist Health Study. American Journal of Epidemiology, 155(9), 827–833. doi: 10.1093/aje/155.9.827

Institute of Medicine. 2005. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. https://doi.org/10.17226/10925.

Laja García, A. I., Moráis-Moreno, C., Samaniego-Vaesken, M., Puga, A. M., Partearroyo, T., & Varela-Moreiras, G. (2019). Influence of Water Intake and Balance on Body Composition in Healthy Young Adults from Spain. Nutrients, 11(8), 1923.

Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., ... & Galloway, S. D. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American journal of clinical nutrition, 103(3), 717-723.

Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439-458.

Smyth, A., Hankey, G. J., Damasceno, A., Iversen, H. K., Oveisgharan, S., Alhussain, F., ... & O'Donnell, M. (2024). Carbonated beverage, fruit drink, and water consumption and risk of acute stroke: The INTERSTROKE case-control study. Journal of Stroke.

Smyth, A., Hankey, G. J., Langhorne, P., Reddin, C., Ryglewicz, D., Rosengren, A., ... & O'Donnell, M. (2024). Tea and coffee consumption and risk of acute stroke: The INTERSTROKE study. International Journal of Stroke, 19(9), 1053-1063. https://doi.org/10.1177/17474930241264685

Stookey, J. D., Constant, F., Popkin, B. M., & Gardner, C. D. (2008). Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity, 16(11), 2481–2488. doi: 10.1038/oby.2008.409

Vij, V. A. K., & Joshi, A. S. (2014). Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. Journal of natural science, biology, and medicine, 5(2), 340.

31 - Science You Can Use: Butter, Brisk Movement, and a Fruit for Better Sleep

Wed, 07 May 2025 04:00:00 -0800

A new Science You Can Use episode — three studies that translate into simple, real-world steps you can take today. In this episode, Dr. Wendy Bazilian brings evidence to life with approachable explanations, practical tips, and the kinds of changes that actually fit into your day. What recent research says about butter vs oils for cooking, how briskly you clean your kitchen and its impact on longevity, and yes—even what fruit you eat before bed—this episode blends solid research with relatable guidance for your 1,000 waking minutes.

Whether you’re a nutrition pro, wellness enthusiast, or just someone trying to feel a little better each day, you’ll walk away with useful, doable takeaways.

WE DISCUSS

(2:29) Intro: Why this science update matters now

(4:22) Study 1: Plant-based oils vs. butter — a small swap with big benefits

(10:54) Study 2: Incidental physical activity (IPA) and mortality risk

(17:51) Study 3: The kiwi-sleep connection (and why it's back in the spotlight)

(32:47) Three things to try this week (what to do with this information right away!)

(33:45) A warm recap and invitation to share

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show—your feedback helps others find the podcast.

Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

REFERENCES:

Study 1: Plant-Based Oils and Mortality SuZhang Y, Chadaideh KS, Li Y, et al. Butter and Plant-Based Oils Intake and Mortality. JAMA Intern Med. 2025;185(5):549–560. doi:10.1001/jamainternmed.2025.0205

https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2831265

Summary: Higher butter intake was linked to a 15% increased risk of total mortality; higher plant-based oil intake (olive, avocado, chia, walnut) was linked to a 16% reduced risk. Just two teaspoons a day of plant-based oil instead of butter was associated with a 17% lower risk of death.
Practical Tip: Swap in olive, avocado, or chia oil for sautéing or dressings a few times a week.

Study 2: Incidental Physical Activity and Heart Disease Risk Stamatakis E, Biswas RK, Koemel NA, Sabag A, Pulsford R, Atkin AJ, Stathi A, Cheng S, Thøgersen-Ntoumani C, Blodgett JM, Bauman A, Celis-Morales C, Hamer M, Gill JMR, Ahmadi MN. Dose Response of Incidental Physical Activity Against Cardiovascular Events and Mortality. Circulation. 2025 Apr 15;151(15):1063-1075. doi: 10.1161/CIRCULATIONAHA.124.072253. Epub 2025 Apr 14. PMID: 40228066; PMCID: PMC12002041.

https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.072253

Summary: Just 23 (non-consecutive=OK!) minutes of brisk movement in daily life (cleaning, walking quickly while shopping, dancing, etc.) lowered risk of dying from all causes by up to 69%.
Practical Tip: Turn your daily chores or errands into intentional movement moments.

Study 3: Kiwi and Sleep Quality Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 20(2), 169–174, PMID: 21669584. https://pubmed.ncbi.nlm.nih.gov/21669584/

https://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf

Additional context: This older study has been gaining attention again due to renewed media coverage and follow-up research, including a 2023 athlete study showing improved sleep with kiwi.
Practical Tip: Eat 2 kiwis about an hour before bed and track how you feel.

Also mentioned: Doherty, R., Madigan, S., Nevill, A., Warrington, G., & Ellis, J. G. (2023). The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes. Nutrients, 15(10), 2274. https://doi.org/10.3390/nu15102274

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10220871/

30 - Breaking the Criticism Loop: Daily Tools for More Calm

Wed, 30 Apr 2025 04:00:00 -0800

What happens after you pause the critic?After you catch the thought, let it pause, and create space — what fills that space?

In this episode, Dr. Wendy Bazilian continues the conversation from the last episode about creating a criticism-free day — and explores what comes next: the practices that build resilience, creativity, and compassion when the critic steps back.

Join Dr. Wendy as she shares real-life examples, simple (but powerful) language shifts, the science behind positive self-talk, and how mindful awareness can reshape not just our reactions but our whole mindset over time. This isn't about ignoring frustration or forcing positivity. It is about softening our lens, strengthening our resilience, and making space for calm, curiosity, and connection.

You will leave with three specific, research-backed practices — and an invitation to notice, reframe, and rewire in your waking minutes.

We discuss:

(1:46) A quick recap of the CLEAR™ method and why pausing is just the beginning

(5:12) A story about when the Keynote was in peril: When things go wrong, how self-talk shifted everything

(8:32) Why it’s not about ignoring challenges but resilience, and why biting your tongue isn’t the same as changing your mindset

(11:19) Language swaps: real-world examples to soften your self-talk and daily commentary

(19:48) Gratitude as a tool for resilience and stress reduction

(23:47) The hidden power of mindful noticing and non-reactivity

(26:04) How tiny daily practices rewire the brain for resilience and connection

(29:29) A mindful minute of reflection and reset to anchor the practices into your day

CONNECT WITH WENDY

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT

If you are enjoying 1,000 Waking Minutes, help us grow:

Subscribe so you never miss an episode
Rate and review the show — your feedback helps others find the podcast
Share it with a friend or colleague who could use a little more calm, compassion, and clarity today

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey — together.

A heartfelt thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the talented Beza for our theme music, Pearl Preis Photography and Design, Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER

29 - How to Clear Your Mind (and Mouth) of Criticism

Wed, 23 Apr 2025 04:00:00 -0800

We all do it — the comment under our breath, the sharp thought in traffic, the eye-roll during a conversation, or the self-judgment in the mirror. In this episode,Dr. Wendy Bazilian invites you to go beyond just pausing the inner critic — and start replacing it with something better.

Join Wendy for a refreshingly real and research-backed exploration of why criticism shows up so often (even when we don’t mean for it to), and what we can gently practice instead. Learn my CLEAR™ method for pausing and redirecting criticism, hear what neuroscience and behavior change research have to say about shifting our habits, and take part in a mindful minutedesigned to create space, soften your thoughts, and reconnect with curiosity, calm, and clarity.

Together, we’ll make room for a more thoughtful, compassionate, and grounded way of moving through our 1,000 waking minutes.

WE DISCUSS:

(1:32) A morning moment with my daughter that sparked this episode — and the wisdom of ‘practicing the practices’

(10:01) Why criticism feels so automatic — and why it’s not really our fault (hello, brain wiring)

(14:00) Quieting the negativity loop and understanding habit loops with Dr. Judson Brewer

(18:29) The two systems of thinking from Daniel Kahneman — and how criticism comes from the faster one

(20:28) Beginner’s mind and Zen teachings on curiosity over certainty

(22:50) Why self-compassion matters: Science-backed benefits of positive internal dialogue

(24:55) A Mindful Minute: A short guided practice to shift from critique to curiosity

(28:39) The CLEAR™ method: A 5-step process to catch and shift the pattern of critique

(34:47) Encouragement to try this with a friend — and how even one day of trying can create ripple effects

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes
Visit the website: wendybazilian.com
Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe so you never miss an episode
Rate & Review the show — your feedback helps others find the podcast
Share it with a friend or colleague who could use a little less noise and a little more clarity today

HEALTH DISCLAIMER:

28 - FLOWS (Part 2): Research, Real-Life Tips, and a Flexible Roadmap to Feel-Good Food

Wed, 16 Apr 2025 05:45:00 -0800

In this continuation of last week’s episode, we return to FLOWS — Fresh, Local, Organic, Whole, and Seasonal — not as a rigid rulebook, but as a flexible, feel-good philosophy to support your health in real life.

In Part 2, Dr. Wendy Bazilian explores the science behind FLOWS: how whole and fresh foods interact in the body, why texture and food form matter, and how patterns of eating can support long-term health and vitality. You’ll also hear personal reflections — from weekend crafts with her daughter to the story of a woman’s daily routine of collecting water in her bucket — reminding us that nourishment isn’t just what’s on the plate, but also how we move through life.

You’ll also take away simple, practical ways to apply FLOWS in everyday moments — from grocery shopping to meal prep — and end with a calming Mindful Minute to carry this sense of flow into the rest of your waking minutes.

WE DISCUSS:

(1:47) A quick reminder of what FLOWS means — how it’s a framework, not a checklist

(7:47) A personal moment about “what flow means” from Wendy’s 6-year-old daughter

(11:05) The woman and the bucket of water

(15:44) Whole foods, nutrient bioavailability, and the food matrix

(19:41) Satiety, texture, and what helps manage hunger and blood sugar

(21:35) Dietary patterns and why what’s on the plate matters more than isolated nutrients

(25:15) Positive nutrition and the power of focusing on what to add over calories or avoiding

(28:38) A Mindful Minute

(31:24) Practical tips for applying FLOWS at the store, in your kitchen, and dining out

(38:26) Final thoughts and a reminder that FLOWS is about rhythm, not rules

CONNECT WITH WENDY

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email: 1KWM@wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop
Rate & Review the show — your feedback helps others find the podcast
Share the show with a friend or on social media

Thank you for being part of this journey — together.

A huge thank you to our amazing collaborators including our production and marketing teams, Gabriela Escalante, the ultra-talented Beza for the theme music, Pearl Preis for photography and design, Danielle Ballantyne, Jen Nguyen, Joanna Powell — and of course, Wendy’s family and everyone working behind the scenes.

HEALTH DISCLAIMER

27 - FLOWS (Part 1): A Flexible Food Philosophy to Nourish Body and Mind

Wed, 09 Apr 2025 06:15:00 -0800

Are you ready to rethink the way you approach food—not as a set of rigid rules, but as a philosophy that flows with your life? In this episode, Dr. Wendy Bazilian introduces her original framework called FLOWS, an inspiring and flexible guide to eating well every day.

You’ll learn how Fresh, Local, Organic, Whole, and Seasonal choices aren’t about perfection, but about possibilities, and how FLOWS can help you find a rhythm with your meals and snacks that feels natural and empowering.

WE DISCUSS:

(4:32) How FLOWS was born: An empowering philosophy, not a rigid rulebook

(6:25) The FLOWS Philosophy: What it means and how it can be used to guide your choices

(9:33) Fresh, flavorful produce

(12:01) Locally-grown and locally-produced foods that you Love

(14:02) Organic options, sometimes

(19:57) Whole foods and whole grains

(23:23) Seasonal foods that are satisfying and sustainable for you and the planet

(25:39) A few practices you can try and a moment of gratitude and reflections on our time together

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show—your feedback helps others find the podcast.

Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together.

A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

26 - The Rule of 2: The Surprisingly Simple Structure That Helps Habits Stick

Wed, 26 Mar 2025 04:00:00 -0800

Tired of feeling like you’re either “all in” or “off the rails” when it comes to your habits? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares the Rule of 2—her surprisingly simple, science-backed system that brings structure without rigidity, and flexibility without guilt.

Whether you’re working on limiting something (like desserts, social media, or alcohol) or building something (like movement, meal prep, or mindfulness), the Rule of 2 helps you move forward with intention—not exhaustion.

You’ll hear how this approach can help you:

Avoid decision fatigue
Stay consistent without being perfect
Build habits that actually last

We’ll walk through the research behind it, offer real-world examples, and of course, take a mindful minute together to pause and reset.

Because when you have a rhythm you can trust—even one that’s just two times a week—you’re more likely to stick with it for the long haul—and that’s where real health and well-being take root.

(10:52) What is the Rule of 2, and how can it reshape the way we build habits?

(12:21) Why structure with flexibility beats “all-or-nothing” thinking in habit change

(12:46) Real-life examples: applying the Rule of 2 to eating, movement, and screen time

(17:23) The mental load of daily decisions—and how planning ahead protects your energy

(23:09) The ROIs: Surprising research on how small rituals support self-control and follow-through

(35:29) A mindful minute to pause, reset, and reflect on your next small shift

(37:50) Key takeaways—and how to put this into practice without overwhelm

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes
Visit the website: wendybazilian.com
Email: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe so you never miss an episode
Rate & Review—your feedback helps others find the podcast
Share with a friend who could use a little more balance in their life

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators, including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

REFERENCES:

Fournier, M., Keller, J., Fleig, L., Knoll, N., & Hagger, M. S. (2021). Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. British Journal of Health Psychology, 26(3), 813–830. https://bpspsychub.onlinelibrary.wiley.com/doi/10.1111/bjhp.12504

Ordali, E., Marcos-Prieto, P., Avvenuti, G., Bilancini, E., & others. (2024). Prolonged exertion of self-control causes increased sleep-like frontal brain activity and changes in aggressivity and punishment. Proceedings of the National Academy of Sciences, 121(47), e2404213121. https://doi.org/10.1073/pnas.2404213121

Tian, A. D., Schroeder, J., Häubl, G., Risen, J. L., Norton, M. I., & Gino, F. (2018). Enacting rituals to improve self-control. Journal of Personality and Social Psychology, 114(6), 851–876.

https://www.hbs.edu/ris/Publication%20Files/Enacting%20Rituals%20to%20Improve%20Self-Control_a1680de9-d84b-44c6-8db0-01d05f77c2c3.pdf

25 - Guest Spotlight: The Truth About Seed Oils with Sound Bites® Podcast

Wed, 19 Mar 2025 04:00:00 -0800

When it comes to seed oils, there are strong opinions, evolving science, and a lot of noise. In this special episode of 1,000 Waking Minutes, we revisit my 2023 interview on Sound Bites® podcast with the brilliant Melissa Joy Dobbins, MS, RDN, CDCES.

Melissa’s podcast is a go-to for those who want credible, balanced insights, and I’m thrilled to share this conversation with you.

Together, we explored seed oils from all angles: what they are, why they’re controversial, and how to use them effectively in your kitchen. We also tackled common claims around seed oils , helping you make informed choices that align with your health and lifestyle.

WE DISCUSS:

What exactly are seed oils, and why do they get so much attention?
Are they the same as vegetable oils?
The science: What research actually tells us about seed oils and health
The omega-3 and omega-6 balance: What matters most?
Why ‘ratio’ isn’t the full picture
Cooking with oils: Flavor, function, and how to choose the right one
Fun, practical ways to incorporate different culinary oils into your meals
A surprising way chia oil can enhance your favorite dishes

Check out Sound Bites® with Melissa Joy Dobbins for more insightful conversations on food, nutrition, and health. You can find her podcast wherever you listen, or visit soundbitesrd.com for all her episodes and resources.

As always, I appreciate you tuning in and sharing your waking minutes with me. Let me know your thoughts, share this episode if it resonates with you, and stay tuned for more balanced, real-world discussions ahead!

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show—your feedback helps others find the podcast.

Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

HEALTH DISCLAIMER:

ABOUT MELISSA:

Melissa Joy Dobbins MS, RDN, CDCES – (https://soundbitesrd.com/about-melissa/ )

Melissa is the CEO of Sound Bites® Inc., a food and nutrition communications business where she promotes sound science, smart nutrition and good food. She is also the host of the popular Sound Bites® Podcast where she interviews experts on a variety of topics ranging from fad diets to farming, sharing evidence-based information and realistic solutions to help people enjoy their food with health in mind.

The podcast has been running for more than 10 years, has more than 280 episodes, 1 million downloads and has provided more than 35,000 free CEU activities for RDNs through the Commission on Dietetic Registration.

Melissa’s background includes clinical nutrition, outpatient counseling, corporate wellness, academia and research. She has extensive media and communications experience and has received numerous awards including the Media Excellence Award from the Academy of Nutrition and Dietetics in 2016 and Outstanding Nutrition Entrepreneur of the Year Award in 2024.

Melissa has been published in the Journal of Nutrition Education and Behavior and Communicating Nutrition: The Authoritative Guide, and served as an expert witness on behalf of the federal government in the FTC trial of Kevin Trudeau who was convicted of nutrition-related fraud in 2013.

RESOURCES:

1. 15-CEU Course from Sound Bites® Podcast

Discount code for YOU! CODE: WENDY15 (good until 5/31/25)

2. Catch the original episode here:

Podcast Episode 248: Seed Oils: Controversy, Claims & Culinary Uses – Dr. Wendy Bazilian https://soundbitesrd.com/podcast-episode-248-seed-oils-controversy-claims-culinary-uses-dr-wendy-bazilian/

3. Sound Bites® Website

4. Culinary Oil Handout: Smoke Point: A Look at Chia Oil and Other Cooking Oils

5. Benexia® is a vertically integrated company that specializes in chia seed ingredients. Their brand Seeds of Wellness produces cold-pressed organic chia oil and chia milk.

REFERENCES:

International Food Information Council. (2025). Americans' perceptions of seed oils: Survey insights. Food Insight. Retrieved from https://foodinsight.org/ific-spotlight-survey-americans-perceptions-of-seed-oils/
Industry Intelligence. (2025). Survey finds most Americans view seed oils as healthy, 25% unfamiliar with the term. Industry Intel. Retrieved from https://www.industryintel.com/consumer-wellness/news/international-food-information-council-survey-finds-most-americans-view-seed-oils-as-healthy-25-of-consumers-unfamiliar-with-term-while-37-encounter-it-regularly-in-media-channels-168080586840

24 - Science You Can Use: The Truth About ‘Healthy’ Labels, Longevity Hacks & Brain-Boosting Foods

Wed, 12 Mar 2025 04:00:00 -0800

We’re back with a Science You Can Use episode. Why? Because science is always evolving, and with it comes new research, regulations, and insights that shape the way we eat, move, and care for our health. In this special episode of 1,000 Waking Minutes, Dr. Wendy Bazilian breaks down three timely studies and what they mean for your daily life:

A trio of behaviors that work together to slow biological aging and reduce disease risk.
What the FDA’s new ‘healthy’ food label really means.
How polyphenols—or ‘fighter nutrients’—may help protect brain health and support memory.

We’ll look at the science, the practical takeaways, and how to bring it all into your 1,000 waking minutes.

From the Episode

“This powerful trio works together to help slow biological aging and lower disease risk. Think of these as like the longevity dream team.”

We Discuss:

(1:47) Introduction: Why science updates matter and what’s on today’s agenda

(4:13) Approaches to longevity: What the latest research says about a trio of nutrients and lifestyle behaviors

(10:33) The FDA’s new definition of “healthy” for food labels—what’s changed and why it matters

(18:41) Polyphenols and brain health—how these “fighter nutrients” support cognition

(27:02) Practical takeaways and how to use this research in daily life

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show—your feedback helps others find the podcast.

Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

HEALTH DISCLAIMER:

REFERENCES:

Bischoff-Ferrari, H.A., Gängler, S., Wieczorek, M. et al. (2025). Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial. Nature Aging. https://doi.org/10.1038/s43587-024-00793-y

U.S. Food and Drug Administration. (2024). FDA finalizes updated “healthy” nutrient content claim. FDA News Release. https://www.fda.gov/food/hfp-constituent-updates/fda-finalizes-updated-healthy-nutrient-content-claim

Carrillo, J. Á., Arcusa, R., Xandri-Martínez, R., Cerdá, B., Zafrilla, P., & Marhuenda, J. (2025). Impact of polyphenol-rich nutraceuticals on cognitive function and neuroprotective biomarkers: A randomized, double-blind, placebo-controlled clinical trial. Nutrients, 17(4), 601. https://doi.org/10.3390/nu17040601

23 - (REPLAY with new study) From Stress to Rest: Strategies for Better Sleep

Wed, 05 Mar 2025 04:00:00 -0800

Do you struggle with sleep or feel like rest is always just out of reach? This episode dives into the essential role that quality sleep plays in our health, energy, and productivity. Join Dr. Wendy Bazilian to explore the science of sleep, how it impacts everything from our metabolism to mood, and why sleep is a powerful investment in ourselves. You’ll discover simple, practical tips for better sleep hygiene, such as creating a sleep-friendly environment and enjoying foods that support a healthy circadian rhythm, and take part in a mindful minute exercise to release stress from the day. Together, let’s embrace small, intentional changes that can make a significant impact on how we feel in our waking minutes because when we reclaim our rest, we thrive.

FROM THE EPISODE

Have there been times when you have had less sleep, less sleep than you need and actually started craving things and sort of curious later, like why am I gravitating toward that food? It has to do with sleep and our hormones.

WE DISCUSS:

(10:31) Why sleep is the ‘golden chain’ that ties health and our bodies together’

(15:56) Science-backed ROI: How sleep impacts appetite hormones, weight management, blood sugar, metabolism, longevity, and more

(24:51) Foods that can help promote a healthy sleep cycle

(27:49) Storytime: The ‘worry tree’ and letting go of stress

(30:36) A mindful minute inspired by the 'worry tree' and creating space for rest and renewal

(33:45) Practical tips for better sleep hygiene with a three-step approach for better sleep

(44:57) A question to ponder and reflect on

(45:40) Closing remarks and gratitude to my incredible team and you!

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show—your feedback helps others find the podcast.

Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

HEALTH DISCLAIMER:

REFERENCES:

Please write me if you're interested in any of the studies mentioned in the episode. 1KWM@wendybazilian.com

22 - Ultra-Processed Foods, Ultra-Simplified: How to Reduce, Restock & Reorganize for a Healthier Kitchen (Part 2 in a series)

Wed, 26 Feb 2025 04:00:00 -0800

Ultra-processed foods (UPFs) are everywhere, and navigating them can feel overwhelming. In this follow-up episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes the conversation a step further, moving from the science to real-life strategies that make sense—and make a difference.

You’ll get a fresh perspective on how to simplify the way you approach food, without falling into the trap of extreme rules or complicated plans. Using her three-step method—Reduce, Restock, and Reorganize—Dr. Wendy breaks down how small shifts in your pantry, fridge, and shopping habits can help you eat better, feel better, and still enjoy the foods you love.

This episode is about making food choices that fit your life, your taste, and your time—without guilt, confusion, or overwhelm.

FROM THE EPISODE

Here's the truth, not all ultra-processed foods need to be banished forever or at all. Some are worth showing the door, but some of them actually that fall into this Nova classification as ‘ultra-processed’ have good quality ingredients and they just make life more convenient and you can feel proud about them.

WE DISCUSS:

(2:19) Brief overview of UPFs from part 1 episode

(6:43) My revelation about “Reduce” vs “Rid”

(12:42) How to assess UPFs—and how to identify some changes

(18:34) Smart restocking - Pantry, fridge & freezer tips

(33:05) Reorganizing for success—simple tweaks that make a big difference

(38:31) A mindful moment: Ground yourself in 30 seconds

(39:53) Recap, key takeaways, and your challenge for the week

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show—your feedback helps others find the podcast.

Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

HEALTH DISCLAIMER:

REFERENCES:

Brichacek, A., et al. (2024). Ultra-processed foods: A narrative review of the impact on the human gut microbiome and variations in classification methods. Nutrients, 16(11), 1738. https://doi.org/10.3390/nu16111738

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11174918/

Capra, L., Hudson, M., et al. (2024). Ultra-processed food intake, gut microbiome, and glucose homeostasis in mid-life adults. Contemporary Clinical Trials, 137, 107427. https://doi.org/10.1016/cct.2024.107427

Full paper: https://www.sciencedirect.com/science/article/pii/S1551714424000016

Chen, X., et al. (2020). Consumption of ultra-processed foods and health outcomes: A systematic review of epidemiological studies. Nutrition Journal, 19(1), 86. https://doi.org/10.1186/s12937-020-00644-1

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC7441617/

Dai, J., et al. (2024). Ultra-processed foods and human health: An umbrella review and updated meta-analyses of observational evidence. Clinical Nutrition, 43(6). https://doi.org/10.1016/j.clnu.2024.04.016

Full paper: https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00122-5/fulltext

Esposito, S., et al. (2024). Ultra-processed food consumption is associated with the acceleration of biological aging in the Moli-sani Study. The American Journal of Clinical Nutrition, 120(6), 1432–1440. https://doi.org/10.1016/j.ajcnut.2024.10.006

Galdino-Silva, T., et al. (2024). A meal with ultra-processed foods leads to a faster rate of intake and to a lesser decrease in capacity to eat compared to a similar, matched meal without ultra-processed foods. Nutrients, 16(24), 4398. https://doi.org/10.3390/nu16244398

Full paper: https://www.mdpi.com/2072-6643/16/24/4398

Hall, K. D., et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67–77.e3. https://doi.org/10.1016/j.cmet.2019.05.008

Hamano, Y., & Sawada, R. (2024). Ultra-processed foods cause weight gain and increased energy intake. Diabetes, Obesity and Metabolism, 26(11), 5431-5443. https://doi.org/10.1111/dom.15922

Full paper: https://dom-pubs.pericles-prod.literatumonline.com/doi/10.1111/dom.15922

Lane, M. M., et al. (2022). Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients, 14(13), 2568. https://doi.org/10.3390/nu14132568

Lane, M., et al. (2024). Ultra-processed food exposure and adverse health outcomes: Umbrella review of epidemiological meta-analyses. BMJ Global Health. https://doi.org/10.1136/bmjgh-2023-014202

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC10899807/

Lv ,J.L., et al. (2024). Ultra-processed food consumption and metabolic disease risk: An umbrella review of systematic reviews with meta-analyses of observational studies. Frontiers in nutrition, 11, 1306310. https://doi.org/10.3389/fnut.2024 .1306310

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC10864658/

Mazloomi, A., et al. (2023). The association of ultra-processed food consumption with adult mental health disorders: A systematic review and dose-response meta-analysis. Nutritional Neuroscience. https://doi.org/10.1080/1028415X.2022.2110188

Full paper: https://www.tandfonline.com/doi/10.1080/1028415X.2022.2110188?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed

Whelan, K., et al. (2024). Ultra-processed foods and food additives in gut health and disease. Nature Reviews Gastroenterology & Hepatology. https://doi.org/10.1038/s41575-024-00893-5

Full paper: https://pubmed.ncbi.nlm.nih.gov/38388570/

Wiss, D., & LaFata, D. (2024). Mental health and mechanisms: Where do eating disorders fit into the puzzle? Nutrients, 16(12), 1955. https://doi.org/10.3390/nu16121955

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11206753/

21 - Are Ultra-Processed Foods Hurting Your Health? Science, Strategies & Solutions (Part 1 in a series)

Wed, 19 Feb 2025 04:00:00 -0800

Ultra-processed foods (UPFs) are everywhere—and the conversation around them is louder than ever. But what do we really need to know? Are all UPFs bad? How do they impact our health, and how can we make smarter choices without feeling restricted?

In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian unpacks the science behind ultra-processed foods and their effects on biological aging, chronic disease risk, mental health, and more. Learn how to cut through the noise and apply a simple yet powerful framework to make more informed choices: RID, RESTOCK, REORGANIZE.

If you’ve ever wondered where your favorite foods fit into the UPF conversation or felt overwhelmed by conflicting messages, this episode is your guide to clarity.

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show—your feedback helps others find the podcast.

Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

HEALTH DISCLAIMER:

REFERENCES:

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11174918/

Full paper: https://www.sciencedirect.com/science/article/pii/S1551714424000016

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC7441617/

Full paper: https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00122-5/fulltext

Full paper: https://www.mdpi.com/2072-6643/16/24/4398

Hamano, Y., & Sawada, R. (2024). Ultra-processed foods cause weight gain and increased energy intake. Diabetes, Obesity and Metabolism, 26(11), 5431-5443. https://doi.org/10.1111/dom.15922

Full paper: https://dom-pubs.pericles-prod.literatumonline.com/doi/10.1111/dom.15922

Lane, M., et al. (2024). Ultra-processed food exposure and adverse health outcomes: Umbrella review of epidemiological meta-analyses. BMJ Global Health. https://doi.org/10.1136/bmjgh-2023-014202

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC10899807/

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC10864658/

Full paper: https://www.tandfonline.com/doi/10.1080/1028415X.2022.2110188?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed

Whelan, K., et al. (2024). Ultra-processed foods and food additives in gut health and disease. Nature Reviews Gastroenterology & Hepatology. https://doi.org/10.1038/s41575-024-00893-5

Full paper: https://pubmed.ncbi.nlm.nih.gov/38388570/

Wiss, D., & LaFata, D. (2024). Mental health and mechanisms: Where do eating disorders fit into the puzzle? Nutrients, 16(12), 1955. https://doi.org/10.3390/nu16121955

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11206753/

20 - Meditate with Ease: Everyday Ways to Bring Mindfulness Into Your Life

Wed, 12 Feb 2025 04:00:00 -0800

Meditation doesn’t have to be complicated. You don’t need hours of silence or a special cushion—just a few intentional moments in your day. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores how to make meditation practical, approachable, and meaningful. Whether you’re brand new to it or looking for a fresh way to integrate it into your life, this episode will give you science-backed insights, practical tools, and a fresh perspective on how meditation can feel less like a task and more like a powerful pause in your 1,000 waking minutes.

FROM THE EPISODE

Meditation at its core is simply taking time to quiet the mind's chatter.

WE DISCUSS:

(2:52) My first experience with Transcendental Meditation (TM) as a teen

(6:46) What meditation is—and what it isn’t

(9:35) ROI of meditation: How it may help with pain, migraines, stress and aging

(14:43) What my 6-year-old is teaching me about meditation

(18:01) Guided Mindful Minute: A simple 5-Senses Mini-Meditation

(22:03) 3 small ways to bring mindfulness into your life

(24:47) Recap and final thoughts

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.

Rate & Review the show—your feedback helps others find the podcast.

Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.

HEALTH DISCLAIMER:

REFERENCES:

Barrett, B., Hayney, M. S., Muller, D., Rakel, D., Brown, R., Zgierska, A. E., ... & Coe, C. L. (2018). Meditation or exercise for preventing acute respiratory infection (MEPARI-2): A randomized controlled trial. PloS one, 13(6).

Colzato, L. S., Szapora, A., Lippelt, D., & Hommel, B. (2017). Prior meditation practice modulates performance and strategy use in convergent-and divergent-thinking problems. Mindfulness, 8(1), 10-16.

Epel, E. S., Daubenmier, J., Moskowitz, J. T., Folkman, S., & Blackburn, E. H. (2009). Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres. Annals of the New York Academy of Sciences, 1172(1), 34-53. https://doi.org/10.1111/j.1749-6632.2009.04414.x

Estave, P. M., Margol, C., Beeghly, S., Anderson, R., Shakir, M., Coffield, A., Byrnes, J., O'Connell, N., Seng, E., Gardiner, P., & Wells, R. E. (2023). Mechanisms of mindfulness in patients with migraine: Results of a qualitative study. Headache, 63(3), 390–409. https://doi.org/10.1111/head.14481

Riegner, G., Dean, J., Wager, T. D., & Zeidan, F. (2025). Mindfulness Meditation and Placebo Modulate Distinct Multivariate Neural Signatures to Reduce Pain. Biological psychiatry, 97(1), 81–88. https://doi.org/10.1016/j.biopsych.2024.08.023

Wachholtz, A. B., & Pargament, K. I. (2008). Migraines and meditation: Does spirituality matter? Journal of Behavioral Medicine, 31(4), 351-366. https://doi.org/10.1007/s10865-008-9159-2

19 - Science You Can Use: VILPAs, More Beans, Red Dye No. 3

Wed, 05 Feb 2025 04:00:00 -0800

Science is always evolving, and when new research makes headlines, it can be exciting—but also confusing. In this special Science You Can Use episode of 1,000 Waking Minutes, Dr. Wendy Bazilian breaks down three major new studies and what they really mean for your health, your choices, and your waking minutes.

From the latest research on short bursts of exercise to the 2025 Dietary Guidelines’ push for more beans, and the FDA’s recent ban on Red Dye No. 3, we’re unpacking the science, separating fact from fiction, and giving you practical takeaways you can apply in your daily life.

FROM THE EPISODE

[This research on VILPAS] reinforces that ‘move daily’ concept that I always talk about, that you don't have to carve out an hour for the gym to get meaningful benefits.

WE DISCUSS:

(1:18) Introduction: Why science updates matter and what’s on today’s agenda

(3:49) Study #1 - VILPA: The power of short bursts of movement for heart health

(9:17) Study #2 - 2025 Dietary Guidelines: Why beans, peas, and lentils are making headlines

(16:34) Study #3 - Red Dye No. 3: What the FDA ban means and how to approach artificial ingredients

(29:15) Recap and final takeaways

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show—your feedback helps others find the podcast.
Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

REFERENCES:

2025 Dietary Guidelines Advisory Committee. (2024). Scientific report of the 2025 Dietary Guidelines Advisory Committee: Advisory report to the Secretary of Health and Human Services and Secretary of Agriculture. U.S. Department of Health and Human Services. https://doi.org/10.52570/DGAC2025

Stamatakis, E., Ahmadi, M. N., & Fraser, G. (2024). Association of vigorous intermittent lifestyle physical activity with major cardiovascular disease events and mortality in non-exercising adults: A prospective study. British Journal of Sports Medicine. https://bjsm.bmj.com/content/early/2024/12/28/bjsports-2024-108484

U.S. Food & Drug Administration. (2024). FDA to revoke authorization for use of Red No. 3 in food and ingested drugs. U.S. Department of Health and Human Services. https://www.fda.gov/food/hfp-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs

18 - Why Adults Need Recess and How to Reclaim Joyful, Healthy Movement

Wed, 29 Jan 2025 04:00:00 -0800

When’s the last time you thought about recess? Those carefree minutes filled with laughter, play, and movement might just hold the secret to better health and a happier life. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares why bringing back the joy of play is essential—not just for kids, but for adults, too.

With personal stories and research-backed insights, this episode explores how to take the “work” out of workouts and rediscover movement as an act of fun. Whether you’re swinging at the park, dancing in your kitchen, or simply embracing the lighter side of life, it’s time to bring back recess and reap the benefits.

FROM THE EPISODE

“Somewhere along the way many of us lost the sense of play in that free-spirited way, that release of unstructured playtime. As adults we have replaced recess with routine and we've swapped playtime for productivity.”

WE DISCUSS:

(1:22) Introduction: Reflecting on the magic of recess

(4:17) Personal stories: Volunteering at PE and lessons from Brazil

(14:51) ROI of play: Health benefits and the science of movement

(18:56) A Mindful Minute: Reconnecting with recess

(22:27) Practical tips to make play a part of your day

(31:33) Reflective questions

(32:56) Recap and final thoughts: Let’s rediscover recess together

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the podcast.
Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

HEALTH DISCLAIMER:

REFERENCES:

Hötting, K., & Röder, B. (2013). Beneficial effects of physical exercise on neuroplasticity and cognition. Neuroscience and biobehavioral reviews, 37(9 Pt B), 2243–2257. https://doi.org/10.1016/j.neubiorev.2013.04.005

Koch, S., et al. (2019). Effects of dance movement therapy and dance on health-related psychological outcomes: A meta-analysis. Frontiers in Psychology, 10, 1806. https://doi.org/10.3389/fpsyg.2019.01806

Loprinzi, P. D. (2015, August). Accumulated short bouts of physical activity are associated with reduced premature all-cause mortality: implications for physician promotion of physical activity and revision of current US government physical activity guidelines. In Mayo Clinic Proceedings (Vol. 90, No. 8, pp. 1168-1169). Elsevier.

Proyer, R. T. (2013). The well-being of playful adults: Adult playfulness, subjective well-being, physical well-being, and the pursuit of enjoyable activities. European Journal of Humour Research, 1(1), 84-98. https://doi.org/10.7592/EJHR2013.1.1.proyer

Saint-Maurice, P. F., et al. (2020). Association of daily step count and step intensity with mortality among US adults. JAMA, 323(12), 1151-1160. https://doi.org/10.1001/jama.2020.1382

Stork, M. J., Gibala, M. J., & Martin, K. G. (2018). Psychological and Behavioral Responses to Interval and Continuous Exercise. Medicine and science in sports and exercise, 50(10), 2110-2121.

Tarp, J., Child, A., White, T., Westgate, K., Bugge, A., Grøntved, A., ... & Janz, K. F. (2018). Physical activity intensity, bout-duration, and cardiometabolic risk markers in children and adolescents. International Journal of Obesity, 42(9), 1639-1650.

Ready, Set, Regular! Simple Steps to a Happy Gut (Episode Replay by Popular Demand)

Wed, 22 Jan 2025 04:00:00 -0800

By popular demand and much interest in the topic, this week we're replaying the episode on Gut Health! Thank you for your interest and support!

Gut health and staying regular is a topic we all need to hear about but rarely discuss openly. Our digestive health impacts everything from our immune system to our mood, and making small changes can lead to big improvements. In this episode of 1000 Waking Minutes, Dr. Wendy Bazilian explores the significance of gut health and its impact on our overall well-being. We’ll discuss practical tips for staying regular, highlight the benefits of a healthy gut, and share mindful exercises like belly breathing and abdominal massage. With an emphasis on small changes and a bit of the history of gut health awareness through media, punctuated by Jamie Lee Curtis' Activia yogurt ads, this episode provides actionable advice on enhancing gut health that can reduce bloating, improve energy, and help you feel better overall.

FROM THE EPISODE:

Your gut health is so much more than probiotics and yogurt. It's deeply tied to your immune system and to your mental well-being. In fact, some scientists call the gut the second brain, and it deserves that title.

Our gut impacts everything from our physical health to our immune system, and even our mood. By the end of today's episode, you'll have a better understanding of how keeping things regular can actually be life-changing.

WE DISCUSS:

(1:21) Introduction to gut health

(3:35) The importance of gut health beyond probiotics

(6:27) A mindful minute of belly breathing for better digestion

(12:06) An overview of the digestive system

(17:10) The power of fiber: the research and ROI (return on your investment) of getting regular

(29:21) Simple strategies and practical tips for improving regularity

(34:44) Another mindful minute of guided circular massage

(40:08) A question to ponder

(40:44) Final reflection: small changes for gut health

(42:45) Gratitude to my team and you!

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

Health Disclaimer: The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

17 - Is There Really a ‘Best’ Diet?

Wed, 15 Jan 2025 04:15:00 -0800

U.S. News & World Report recently released their 2025 Best Diets Ratings, marking the 15th edition of this report. But is there really a “best” diet? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares her unique behind-the-scenes perspective as one of this year’s expert panelists.

You’ll learn how these diets are evaluated—not just for weight loss, but for health benefits, sustainability, adaptability, and more - and Dr. Bazilian’s tips for finding the best eating pattern for YOU. Whether you’re curious about finding the right diet for your goals or want actionable ideas for healthier eating, this episode is for you.

FROM THE EPISODE:

"I’m going to be a bit like Dorothy in The Wizard of Oz today by pulling back the curtain to show you what’s really behind and goes into these Best Diets ratings."

WE DISCUSS:

(1:42) Behind the scenes of the U.S. News and World Report Best Diet Ratings

(6:23) What does “evaluate” mean? Lessons from my 5-year-old

(10:14) What makes the Mediterranean Diet a perennial standout?

(17:16) My top 5 considerations when evaluating diets

(33:39) A Mindful Minute: Reset and reflect for a healthier day

(36:52) Practical tips to bring plant-focused eating to life and personalize YOUR best diet

(45:12) Recap for you: exploring evaluation and personalization of today’s episode

(47:13) A question to ponder and reflect on

(47:38) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

REFERENCES

U.S. News & World Report 2025 Best Diets bit.ly/4fP4MtX

Ahmad et al. Mediterranean Diet Adherence and Risk of All-Cause Mortality in Women. JAMA Netw Open. 2024;7(5):e2414322. doi:10.1001/jamanetworkopen.2024.14322

Bernardi & Visioli. (2024). Fostering wellbeing and healthy lifestyles through conviviality and commensality: Underappreciated benefits of the Mediterranean diet. Nutrition Research, 126, 46–57. https://doi.org/10.1016/j.nutres.2024.03.007.

California Department of Food and Agriculture. (2023). California agricultural production statistics. Retrieved from https://www.cdfa.ca.gov/statistics/

Cai, et al. (2024). Mediterranean diet for cardiovascular disease: an evidence mapping study. Public Health Nutrition, 27(1), e118. doi:10.1017/S1368980024000776

Chen, et al.(2024). The Association Between a Mediterranean Diet and Symptoms of Irritable Bowel Syndrome. Clinical gastroenterology and hepatology : the official clinical practice journal of the American Gastroenterological Association, 22(1), 164–172.e6. https://doi.org/10.1016/j.cgh.2023.07.012

Filippou, et al.. (2022). Overview of salt restriction in the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diet for blood pressure reduction. Reviews in cardiovascular medicine, 23(1), 36. https://doi.org/10.31083/j.rcm2301036

Georgousopoulou, et al. (2020). Mediterranean lifestyle: Linking social life and behaviors, residential environment, and cardiovascular disease prevention. In V. R. Preedy & R. R. Watson (Eds.), The Mediterranean Diet (2nd ed., pp. 67–71). Academic Press.

Grosso, et al. (2017). A comprehensive meta-analysis on evidence of Mediterranean diet and cardiovascular disease: Are individual components equal?. Critical reviews in food science and nutrition, 57(15), 3218–3232. https://doi.org/10.1080/10408398.2015.1107021

Guasch-Ferré, et al. (2021). The Mediterranean diet and health: a comprehensive overview. Journal of internal medicine, 290(3), 549–566. https://doi.org/10.1111/joim.13333

Laffond, et al. (2023). Mediterranean Diet for Primary and Secondary Prevention of Cardiovascular Disease and Mortality: An Updated Systematic Review. Nutrients, 15(15), 3356. https://doi.org/10.3390/nu15153356

Martínez-González, et al. (2019). The Mediterranean Diet and Cardiovascular Health. Circulation research, 124(5), 779–798. https://doi.org/10.1161/CIRCRESAHA.118.313348

Martínez-González, et al. (2017). Transferability of the Mediterranean diet to non-Mediterranean countries: What is and what is not the Mediterranean diet. Nutrients, 9(11), 1226. Retrieved from https://doi.org/10.3390/nu9111226

Mediterranean Diet UNESCO. (n.d.). Mediterranean diet scientifically reaffirmed as the healthiest, most sustainable eating pattern. Retrieved from https://mediterraneandietunesco.org/mediterranean-diet-scientifically-reaffirmed-as-the-healthiest-most-sustainable-eating-pattern

Pasta, et al. (2024). Food Intolerances, Food Allergies and IBS: Lights and Shadows. Nutrients, 16(2), 265. https://doi.org/10.3390/nu16020265

Shai, et al. (2008). Weight loss with a low-carbohydrate, Mediterraneanhttps://ww, or low-fat diet. New England Journal of Medicine, 359(3), 229–241. Retrieved from w.nejm.org/doi/full/10.1056/NEJMoa0708681

Woodside, et al. (2022). Culturally adapting the Mediterranean Diet pattern - a way of promoting more 'sustainable' dietary change?. The British journal of nutrition, 128(4), 693–703. https://doi.org/10.1017/S0007114522001945

16 - Guest Spotlight: Exploring My 3 Pillars of Health with ‘Every. Body. Talks.’

Wed, 08 Jan 2025 04:00:00 -0800

In this special episode, Dr. Wendy Bazilian joins Jenn Giamo and Lori Schulweis from the podcast Every Body Talks to discuss how Wendy’s 3 pillars of health can optimize your health and well-being and help you make the most of your 1,000 waking minutes each day.

Tune in to explore what it means to eat well, move daily, and be healthy —and why these six words form the foundation of a health-inspired life. You'll also hear relatable examples and science-backed tips to help you prioritize health without the pressure of perfection. Ready to feel inspired, equipped, and motivated - and laugh a little? Hit play!

FROM THE EPISODE:

“So this idea of time being a finite currency every day, it's really non-refundable, and the fact that, unfortunately, you can't bank it for another day, it really resonates with me, and I think you'll connect with it as well.”

WE DISCUSS:

Audio:

(1:14) Introducing Jenn Giamo and Lori Schulweis and their wellness-focused podcast, Every. Body. Talks.

(5:12) About 1,000 Waking Minutes and the importance of life’s currency

(10:17) How most of us spend 10% of our waking minutes and how to re-think this behavior

(11:55) The 3 pillars of health—why they matter and how flexibility is built in

(21:10) The science of forming habits and why it takes longer than 21 days

(23:52) A FREE resource to check how you’re spending your time

(25:09) Breaking free from guilt around exercise and rest days and finding balance and joy in the present

(31:03) More about what it means to Move Daily and Be Healthy

(41:46) How I maintain balance across the 3 pillars

(44:37) A Mindful Minute to reflect, reset, and take one small, joyful step toward better health

(48:30) Closing remarks and gratitude to my team and you for joining me on this journey

Get my FREE resource: A Daily Time Check (http://wendybazilian.com/timecheck). A simple, step-by-step guide to examine how you spend your time, reflect on your daily time allocation, and identify areas for positive change.

Full episode of Every. Body. Talks.

75 - Dr. Wendy Bazilian: The Three Pillars of Health

https://podcasts.apple.com/us/podcast/75-dr-wendy-bazilian-the-three-pillars-of-health/id1697412102?i=1000682390907

Follow Every. Body. Talks.: @every.body.talks @jenngiamo @schully

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

REFERENCES

Phillippa Lally, Cornelia H. M. van Jaarsveld and Henry W. W. Potts et al. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol. 2010. Vol. 40(6):998-1009. DOI: https://onlinelibrary.wiley.com/doi/10.1002/ejsp.674

Crum, A. J., & Langer, E. J. (2007). Mind-set matters: exercise and the placebo effect. Psychological science, 18(2), 165–171. https://doi.org/10.1111/j.1467-9280.2007.01867.x

15 - Ditch Resolutions—Set Intentions That Last All Year

Wed, 01 Jan 2025 04:00:00 -0800

It’s time to release the rigid New Year's resolutions and embrace the power of intentions. Eighty percent of traditional resolutions fail but intentional, adaptable goal-setting can create meaningful, sustainable change. In this transformative episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores a more compassionate, flexible approach to personal growth. Discover how setting dynamic, value-based intentions can revolutionize your mental health, productivity, relationships, and overall well-being. Tune in for scientific insights and practical strategies to help you live with purpose, balance, and joy.

FROM THE EPISODE:

"Intentions are purposeful, dynamic, and forgiving… They remind us that we're works in progress, painting our lives with intention, one vibrant stroke at a time.”

WE DISCUSS:

(2:35) The limitations of traditional resolutions

(8:40) Scientific benefits of setting intentions

(21:06) A Mindful Minute: Evaluating your waking minutes and finding balance through color

(24:35) The Mindful Minute Interlude

(28:31) Practical strategies for intention-setting

(40:28) A question to ponder and reflect on

(41:48) Closing remarks and gratitude to my team and you for joining me on this journey

Here is the link to download the FREE Intentions Canvas handout Wendy mentions in this episode!

https://www.wendybazilian.com/intentions

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me at: 1KWM@wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

REFERENCES

Abhari & Vaghefi. (2022). Screen time and productivity: An extension of goal-setting theory to explain optimum smartphone use. AIS Transactions on Human-Computer Interaction, 14(3), 254–271. https://doi.org/10.17705/1thci.00169

Fanaroff, et al. (2023). A randomized controlled trial of gamification, financial incentives, or both to increase physical activity among patients with elevated risk for cardiovascular disease: rationale and design of the be active study. American heart journal, 260, 82–89. https://doi.org/10.1016/j.ahj.2023.02.014

Fanaroff, et al. (2024). Effect of Gamification, Financial Incentives, or Both to Increase Physical Activity Among Patients at High Risk of Cardiovascular Events: The BE ACTIVE Randomized Controlled Trial. Circulation, 149(21), 1639–1649. https://doi.org/10.1161/CIRCULATIONAHA.124.069531

Gimenez, et al. (2024). Gamification as a Tool for Promoting Physical Exercise and Healthy Eating Habits in Healthcare Worker Women: Effects on Cardiometabolic Health and Physical Fitness at Workplace. American journal of health promotion : AJHP, 38(6), 820–824. https://doi.org/10.1177/08901171241234664

Jacob, et al. (2022). Goal setting with young people for anxiety and depression: What works for whom in therapeutic relationships? A literature review and insight analysis. BMC Psychology, 10(171). https://doi.org/10.1186/s40359-022-00879-5

Patel, et al. (2021). Effect of Goal-Setting Approaches Within a Gamification Intervention to Increase Physical Activity Among Economically Disadvantaged Adults at Elevated Risk for Major Adverse Cardiovascular Events: The ENGAGE Randomized Clinical Trial. JAMA cardiology, 6(12), 1387–1396. https://doi.org/10.1001/jamacardio.2021.3176

Ramírez-Maestre, et al. (2019). Goal Adjustment and Well-Being: The Role of Optimism in Patients with Chronic Pain. Annals of behavioral medicine : a publication of the Society of Behavioral Medicine, 53(7), 597–607. https://doi.org/10.1093/abm/kay070

Seligman (2011). Flourish: A visionary new understanding of happiness and well-being. New York: Free Press.

14 - How a Simple ‘Good Morning’ Can Change You and the World

Wed, 18 Dec 2024 04:00:00 -0800

Small gestures of kindness can ripple out in ways that connect us, improve our well-being, and bring profound meaning to our lives. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian dives into the power of everyday kindness—greetings, smiles, and thoughtful acts that brighten someone’s day while strengthening our collective bonds.

You’ll hear heartwarming stories, scientific insights, and practical tips to weave more kindness into your daily life. From a cheerful school custodian to profound research on the physiological and psychological benefits of kindness, this episode will leave you inspired to spend some of your 1,000 waking minutes making a difference.

Tune in to discover how small gestures can change the course of a day—for you and someone else.

FROM THE EPISODE:

"Isn’t it amazing how something as simple as sharing a smile or saying ‘Good morning’ can change the entire course of a day—for someone else and for you?"

WE DISCUSS:

(1:10) Small gestures that have a big impact on connection

(5:32) Personal stories: A school custodian, a childhood teacher, and simple greetings

(14:22) The science behind kindness: How it enhances happiness, health, and even attractiveness

(22:56) A Mindful Minute: Using breath to set an intention for kindness

(28:24) Practical ways to bring more kindness into your 1,000 waking minutes

(35:45) A question to ponder and reflect on

(36:04) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me at: 1KWM@wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

REFERENCES

Curry, O. S., Rowland, L., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., PhD, & Whitehouse, H. (2016, September 21). Happy to Help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. https://doi.org/10.31219/osf.io/ytj5s

Kononov, N., & Ein-Gar, D. (2024). Prosocial behaviour enhances evaluation of physical beauty. British Journal of Social Psychology, 00, 1–23. https://doi.org/10.1111/bjso.12800

Kumar, A., & Epley, N. (2018). Undervaluing gratitude: Expressers misunderstand the consequences of showing appreciation. Psychological Science, 29(9), 1423–1435. https://doi.org/10.1177/0956797618772506

Nelson-Coffey, S. K., Fritz, M. M., Lyubomirsky, S., & Cole, S. W. (2017). Kindness in the blood: A randomized controlled trial of the gene regulatory impact of prosocial behavior. Psychoneuroendocrinology, 81, 8–13. https://doi.org/10.1016/j.psyneuen.2017.03.025

Rossi, G., Dingemanse, M., Floyd, S. et al. Shared cross-cultural principles underlie human prosocial behavior at the smallest scale. Sci Rep 13, 6057 (2023). https://doi.org/10.1038/s41598-023-30580-5

Whillans, A. V., Dunn, E. W., Sandstrom, G. M., Dickerson, S. S., & Madden, K. M. (2016). Is spending money on others good for your heart? Health Psychology, 35(6), 574–583. https://doi.org/10.1037/hea0000332

13 - How to Embrace the Holidays with Health, Connection, and Fun

Wed, 11 Dec 2024 04:00:00 -0800

The holiday season can bring a mix of emotions—joy and connection, but also stress, overwhelm, and the pressure to do it all. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian cuts through the chaos and talks about how to find balance, create space for things that matter, and savor the season.

Discover how small intentional choices, like elevating your plate with festive flavors, sharing joyful traditions, practicing breath work, and creating moments of pause, can transform your holidays. Grab a cozy drink, settle in, and tune for inspiration to embrace the busy and the beautiful of the holiday season.

FROM THE EPISODE:

“We're not trying to stay on track. I really want to flip the switch on that today. It's more about what can we do to enhance the joy, enhance the abundance, the fun of the season and add a little bit more joy to your plate, your health and your life.”

WE DISCUSS:

(1:13) Why the holidays are about connection and time

(6:15) Why adding is better than restricting, when it comes to nutrition and diet

(10:40) Intentional choices that have significant ROIs for weight management, mental health, and immunity

(21:26) A Mindful Minute: A breathing exercise to bring calm amidst holiday chaos

(25:25) How to give yourself the gift of pause

(30:20) My favorite foods to elevate holiday meals with vibrant, nourishing additions

(36:41) How to make daily movement happen

(38:30) Smart sipping: How to enjoy festive beverages while staying balanced

(42:30) Tips for creating meaningful new traditions and keeping things light this season

(47:56) A question to ponder and reflect on

(48:39) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me at: 1KWM@wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

REFERENCES:

Helander, E.E. et al. (2016). Weight gain over the holidays in three countries. The New England Journal of Medicine, 375(12), 1200-1202. https://www.nejm.org/doi/full/10.1056/NEJMc1602012

Yanovski, J. A., et al. (2000). A prospective study of holiday weight gain. The New England Journal of Medicine, 342(12), 861-867. https://pubmed.ncbi.nlm.nih.gov/10727591/

Wolk, A and Michels, K.B. (2002). A prospective study of variety of healthy foods and mortality in women. International Journal of Epidemiology, 31(4):847-54. https://pubmed.ncbi.nlm.nih.gov/12177033/

RECIPE:

Bazilian Biscotti with Dried Cherries and Pistachios

Courtesy of her mother-in-law: the amazing, one-in-a-bazilian…Nancy Bazilian

Featuring antioxidant-rich dried cherries and ground cinnamon alongside heart-healthy walnuts, these taste as good as they are good for you (in a healthier-treat-sort-of-way!)

You’ll want to write a thank you note to my mother-in-law, Nancy Bazilian, for this recipe! These freeze beautifully, too.

Servings: 24

Serving size: 2 biscotti (slices)

Prep Time: 20 minutes

Cook Time: 45-50 minutes

Total Time: 1 hour, 15 minutes

Ingredients:

2 eggs

3/4 cup sugar

1/4 cup olive oil

1 teaspoon vanilla

1/2 teaspoon salt

1 teaspoon baking powder

1/2 cup dried cherries

1/2 cup chopped pistachios (walnuts work great, too!)

2 cups unbleached, unbromated white flour

¼ cup organic cane sugar

2 teaspoons cinnamon

Directions:

Preheat oven to 350 degrees. Line a cookie sheet with parchment paper.

In a food processor, mix together eggs, sugar, olive oil, and vanilla. To the liquid mixture, add the salt and baking powder and process. Add dried cherries and pistachios then add flour last and process until dough forms on dough-setting or for approximately 5-10 seconds.

With wet hands, form dough into 2, 12-inch "loaves" down the length of the cookie sheet (about 1/2"-3/4" high by 2" wide by 12" in length). In a small dish, mix together sugar and cinnamon. Sprinkle top of ‘loaves’ with cinnamon/sugar mixture.

Bake for 30 minutes. Remove from oven and allow to cool for 5 minutes. Carefully move loaves to cutting board and slice into individual biscotti approximately 1/2"-3/4" each with a very sharp knife. Return biscotti to parchment paper and bake 5 minutes more. Turn biscotti slices to other side, and bake 5-8 minutes more.

Feeling like a bit of dark chocolate?

Replace ½ cup of dried cherries and ½ cup of pistachios with:

1/3 cup dried cherries

1/3 cup pistachios or walnuts

1/3 cup dark chocolate pieces

Flat out fun. Some pieces may break, but still taste dee-licious. Enjoy with tea for an afternoon snack.

Write me at 1KWM@wendybazilian.com to share your thought and connect!

12 - Travel Well (Part 2): Tips to Stay Nourished Before, During, and After Your Journey

Wed, 04 Dec 2024 04:00:00 -0800

Get ready to embark on your next adventure feeling energized, hydrated, and balanced! In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares practical tips and research-backed insights to help you travel well—from pre-travel preparations to on-the-go strategies and post-travel recovery. Whether you’re crossing time zones, navigating holiday chaos, or simply planning a weekend getaway, this episode is packed with actionable advice you’ll want to hear. Discover the magic of the jet lag smoothie, hear Wendy’s list of go-to travel snacks, and explore ways to stay nourished and grounded on your journey. Travel doesn’t have to derail your health. Instead, let’s make traveling a health-enhancing experience.

FROM THE EPISODE:

"Traveling well isn't just about the destination. It really is about how you prepare, you adapt, and you care for yourself along the way."

WE DISCUSS:

(3:45) Traveling Well –Stories and reflections to inspire new travel routines

(9:14) The ROIs of nutrition and self-care on travel days

(15:30) A Mindful Minute: Practicing the 4-7-8 breathing technique to stay grounded, refreshed, and present during your travels

(18:43) Pre-travel preparation tips

(29:21) Smart strategies during travel

(36:16) Post-travel recovery tips

(38:26) A question to ponder and reflect on

(39:34) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

REFERENCES:

1. Benton, D., & Young, H. A. (2015). Do small differences in hydration status affect mood and mental performance?. Nutrition reviews, 73 Suppl 2, 83–96. https://doi.org/10.1093/nutrit/nuv045

2. Devere, R. (2016). The Cognitive Consequences of Alcohol Use. Practical Neurology. https://practicalneurology.com/articles/2016-oct/the-cognitive-consequences-of-alcohol-use

3. Howatson, G., Bell, P. G., Tallent, J., Middleton, B., McHugh, M. P., & Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European journal of nutrition, 51(8), 909–916. https://doi.org/10.1007/s00394-011-0263-7

https://pubmed.ncbi.nlm.nih.gov/22038497/

4. Jeon, K. H., Han, K., Jeong, S., et al. (2023). Changes in Alcohol Consumption and Risk of Dementia in a Nationwide Cohort in South Korea. JAMA Netw Open, 6(2), e2254771. https://doi.org/10.1001/jamanetworkopen.2022.54771

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2800994

5. Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841–1852. https://doi.org/10.1017/S0007114513004455

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-hydration-status-on-cognitive-performance-and-mood/1210B6BE585E03C71A299C52B51B22F7

6. Munteanu, C., & Schwartz, B. (2022). The relationship between nutrition and the immune system. Frontiers in nutrition, 9, 1082500. https://doi.org/10.3389/fnut.2022.1082500

https://pmc.ncbi.nlm.nih.gov/articles/PMC9772031/

7. Nishi, S. K., Babio, N., Paz-Graniel, I., et al. (2023). Water intake, hydration status and 2-year changes in cognitive performance: a prospective cohort study. BMC Med, 21, 82. https://doi.org/10.1186/s12916-023-02771-4

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02771-4

8. Patsalos, O. C., & Thoma, V. (2020). Water supplementation after dehydration improves judgment and decision-making performance. Psychological Research, 84, 1223–1234. https://doi.org/10.1007/s00426-018-1136-y

9. Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of medicinal food, 13(3), 579–583. https://doi.org/10.1089/jmf.2009.0096

https://pubmed.ncbi.nlm.nih.gov/20438325/

10. Ruxton, C. H., & Hart, V. A. (2011). Black tea is not significantly different from water in the maintenance of normal hydration in human subjects: results from a randomised controlled trial. British Journal of Nutrition, 106(4), 588–595. https://doi.org/10.1017/S0007114511000456

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/black-tea-is-not-significantly-different-from-water-in-the-maintenance-of-normal-hydration-in-human-subjects-results-from-a-randomised-controlled-trial/E5142A6CCACBB28C1018119B2CE2935D

11. Sachdeva, A., Chandra, M., Choudhary, M., Dayal, P., & Anand, K. S. (2016). Alcohol-Related Dementia and Neurocognitive Impairment: A Review Study. International journal of high risk behaviors & addiction, 5(3), e27976. https://doi.org/10.5812/ijhrba.27976

https://pmc.ncbi.nlm.nih.gov/articles/PMC5086415/

12. Van Skike, C. E., Goodlett, C., & Matthews, D. B. (2019). Acute alcohol and cognition: Remembering what it causes us to forget. Alcohol (Fayetteville, N.Y.), 79, 105–125. https://doi.org/10.1016/j.alcohol.2019.03.006

13. Zerón-Rugerio, M. F., Hernáez, Á., Porras-Loaiza, A. P., Cambras, T., & Izquierdo-Pulido, M. (2019). Eating Jet Lag: A Marker of the Variability in Meal Timing and Its Association with Body Mass Index. Nutrients, 11(12), 2980. https://doi.org/10.3390/nu11122980

https://pmc.ncbi.nlm.nih.gov/articles/PMC6950551/#abstract1

Dr. Wendy’s Jet Lag Smoothie Recipe

A refreshing, sleep-supporting smoothie to help your body get ready before and reset after travel.

Ingredients:

• 1 cup tart cherry juice (rich in natural melatonin)

• 1 cup fresh spinach (or any greens to clear the fridge before you travel)

• ½ cup Greek yogurt (plain or vanilla; a good source of protein and probiotics)

• 1 medium banana (helps stimulate melatonin production and provides potassium)

• ½ cup mixed berries (blueberries, raspberries, or strawberries for antioxidants, color, and flavor)

• ½ cup milk or unsweetened plant milk (chia, almond, or your preferred milk for a smoother texture)

• 2 tablespoons chopped walnuts (adds omega-3s and melatonin)

• Honey or maple syrup (optional, to taste)

• Ice cubes (optional, for a chilled smoothie)

Instructions:

1. Add all ingredients to a blender in the order listed.

2. Blend on high until smooth and creamy.

3. Taste and adjust sweetness if needed.

4. Pour into a glass and enjoy immediately!

Ease into Sleep Walnut Milk and Cherry Berry Smoothie

(Jet Lag Smoothie 2)

Makes: 2 servings

Time:

• Active: 5 minutes (not including soaking time)

• Total: 5 minutes

Ingredients:

• ½ cup walnut halves and pieces

• ½ cup coconut water

• 1½ tablespoons honey

• ½ teaspoon pure vanilla extract

• Pinch of cinnamon

• ¾ cup 100% tart cherry juice

• ½ cup frozen strawberries

• 1 tablespoon lime juice

• Ice (optional, to desired thickness/frothiness)

Instructions:

1. Soak walnuts in water for 1 to 24 hours, then discard soaking water.

2. In a blender, blend together soaked walnuts, coconut water, honey, cinnamon, and vanilla for about 2 minutes.

3. Add tart cherry juice, frozen strawberries, and lime juice. Blend until smooth.

4. Serve and enjoy immediately!

Tart Cherry Travel Muffins with Walnuts

These muffins are a portable meal packed with hearty SuperFoods like oatmeal, walnuts, and tart cherries, plus a punch of whole grain flour.

Servings: 12 muffins

Serving Size: 1 muffin (2½ ounces)

Volume: 5 cups batter, 12 (2½-ounce) muffins

Prep Time: 15 minutes

Cook Time: 18–22 minutes

Total Time: 37 minutes

Ingredients:

• ½ cup unsweetened applesauce

• ½ cup plain nonfat yogurt

• 2 large egg whites

• 1 large egg

• 1 teaspoon pure vanilla extract

• 2 tablespoons pure maple syrup

• ½ cup whole wheat flour

• ½ cup unbleached all-purpose flour

• 1 cup old-fashioned oats

• 1 tablespoon baking powder

• 1 teaspoon baking soda

• 1 teaspoon ground cinnamon

• ½ cup chopped walnuts

• ½ cup dried tart cherries

Instructions:

1. Preheat the oven to 375°F. Place muffin liners in the pan and set aside.

2. In a large bowl, mix the applesauce, yogurt, egg whites, egg, vanilla, and maple syrup together until smooth.

3. In a separate bowl, mix the whole wheat flour, all-purpose flour, oats, baking powder, baking soda, cinnamon, and walnuts. Add the dried tart cherries and coat them with the dry ingredients to ensure even distribution in the batter.

4. Add the dry mixture to the wet ingredients and mix gently, just until the dry ingredients are moistened.

5. Divide the batter evenly among the 12 muffin cups.

6. Bake for 18–22 minutes. Test for doneness starting at 18 minutes by inserting a toothpick into the center of a muffin. If it comes out clean or with a few crumbs, they’re ready.

7. Turn the muffins onto a wire rack. Cool completely and enjoy!

Dr. Wendy's Super Spice Snack Mix

I developed this recipe a few years ago and have since shared it in person with literally thousands of people - friends and family, audiences at conferences and culinary festivals, fitness events, as spontaneous treats to strangers, and at holidays and other celebrations. And I'm often asked for the recipe ....rather, I'm often 'first' asked with a grin if I would be willing to send 'refills' or show up in person to make it for someone! (I would love if I could do that more often! smile.) Enthusiastically, I share this recipe. Here it is for you..... It's easy and I hope it finds a place among your clean eating, real food favorites. Enjoy!

Prep Time: 10 minutes

Cook Time: 30 minutes

Yield: 24 (~¼-cup) servings

Ingredients:

• ¼ cup firmly packed brown sugar

• 2 teaspoons ground cinnamon

• 2 teaspoons ground ginger

• 2 teaspoons paprika

• ½–1 teaspoon cayenne (optional for added heat)

• 1 cup rolled oats

• 1 cup unsalted whole almonds

• 1 cup unsalted walnut halves

• 1 cup roasted salted pepitas (shelled pumpkin seeds)

• 1 cup salted shelled pistachios

• ¼ cup thawed apple juice concentrate

• ½ cup golden raisins

• ¾ cup dried cherries

Instructions:

1. Preheat oven to 250°F. In a small bowl, mix the brown sugar, cinnamon, ginger, paprika, and cayenne (if using). Set aside.

2. In a large bowl, combine oats, almonds, walnuts, pepitas, and pistachios. Add the thawed apple juice concentrate and toss until evenly coated. Sprinkle the spice mixture over the top, tossing to coat thoroughly.

3. Spread the mixture evenly on two 15x10x1-inch baking pans.

4. Bake for 30 minutes, stirring halfway through.

5. Cool completely on the same or another baking pan placed on a wire rack. Once cooled, stir in raisins and dried cherries.

6. Store in an airtight container.

11- Travel Well (Part 1): How to Feel Good While Traveling—Even in Your Seat

Wed, 27 Nov 2024 04:00:00 -0800

Travel can be challenging and leave us feeling sluggish but it doesn’t have to be this way. In part 1 of this ‘Travel Well’ series, Dr. Wendy Bazilian explores the power of self-care on travel days. Discover the benefits of in-seat exercises, creating your own ‘Travel Well’ kit, and setting healthy intentions. Whether you’re heading to a holiday celebration or navigating a business trip, these simple strategies can help you improve circulation, reduce stress, beat jet lag, and arrive energized and ready.

FROM THE EPISODE:

“Small intentional actions can lead to significant improvement in how we feel during and after our journeys, and our journey can be better as we then arrive at the destination to have our adventure.”

WE DISCUSS:

Audio:

(1:25) Traveling Well –Stories and reflections to inspire your ‘why’

(10:12) The ROIs of simple exercises on travel days

(16:13) A Mindful Minute: A guided 4-7-8 breathing technique to help you feel grounded and reduce stress

(19:55) Practical travel tips: From creating your ‘Travel Well’ kit to using compression socks

(30:18) Simple in-seat exercises to boost health without leaving your seat

(35:32) A question to ponder and reflect on

(36:21) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

REFERENCES:

Clarke, M. J., & Atkins, C. D. (2022). Interventions to prevent venous thrombosis after air travel. Journal of Thrombosis and Haemostasis, 20(1), 13-22.

Kent Precision Hydration. (2023). The cognitive effects of proper hydration. Occupational Safety and Health Administration (OSHA). https://www.osha.gov/sites/default/files/2023BeatTheHeatWinners/Contest_Innovative_KentPrecision_CognitiveEffectsHydration.pdf

Kuipers, S., Cannegieter, S. C., Middeldorp, S., Robyn, L., Buller, H. R., & Rosendaal, F. R. (2007). The absolute risk of venous thrombosis after air travel: A cohort study of 8,755 employees of international organizations. PLoS Medicine, 4(9), e290. https://doi.org/10.1371/journal.pmed.0040290

Roberts, R. A., & Williams, A. D. (2022). Compression stockings for preventing deep vein thrombosis in airline passengers: Recommendations and effectiveness. American Family Physician, 105(1), 23-29. https://www.aafp.org/pubs/afp/issues/2022/0100/p23.html

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10 - Think Clearer, Feel Better: The Hydration Tips You Need

Wed, 20 Nov 2024 04:00:00 -0800

FROM THE EPISODE:

“Three quarters of our brain is water. We are one big sponge up there inside our skull. So, even the mildest dehydration can cause brain fog and make it harder to focus.”

WE DISCUSS:

Audio:

(0:55) The link between hydration and health, energy, and focus

(4:59) A personal story about hydration challenges in communities with limited access to clean water

(9:05) How much water we really need each day and what beverages and foods count

(13:27) ROIs of hydration: How it benefits the heart, brain, mood, metabolism, and immune system

(28:17) A mindful minute focused on appreciating water’s role in our body and mind

(32:07) Practical tips to make hydration a daily habit

(42:05) A question to ponder and reflect on

(42:53) Closing remarks and gratitude to my team and you for joining me on this journey

7-DAY HYDRATION CHALLENGE

If you’re up for a little adventure, try this 7-day challenge and discover what works best for you to stay hydrated. Enlist a friend to hold yourself accountable, and have more fun in the process!

Day 1: Calculate your daily water needs. Take your weight in pounds and divide it in half. That’s how many ounces a day you should aim for. For 150 pounds, it would be 75 ounces or about nine cups a day.
Day 2: Add more hydrating foods to your meals. Listen at (35:31) for tips.
Day 3: Try different types of hydrating beverages—sparkling water, infused water, herbal teas, etc. Listen at (10:39) to hear what counts.
Day 4: Check the color of your urine to assess hydration. Listen at (11:53) for an explanation!
Day 5: Set up a tracking system that feels right—whether it’s digital or analog. Listen at (37:12) for tips.
Day 6: Track your water intake plus any non-water beverages you drink, like coffee or juice.
Day 7: Reflect on the experience, celebrate your progress, and keep going with the habits that felt best.

REFERENCES (see below)

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

REFERENCES

Benton, D. (2011). Dehydration Influences Mood and Cognition: A Plausible Hypothesis? Nutrients, 3(5), 555–573. doi: 10.3390/nu3050555

Institute of Medicine. 2005. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. https://doi.org/10.17226/10925.

Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439-458.

9 - Unplug: How to Find Balance in a Digital World

Wed, 13 Nov 2024 04:00:00 -0800

Discover the significant benefits of unplugging from the digital world to reconnect with yourself, improve mental and physical health, reduce stress, and foster real connections with the world around you. Through personal anecdotes, like a notable blackout in San Diego, and insights from experts like Sherry Turkle and Thich Nhat Hanh, this discussion reaches into the omnipresence of technology, recognizing its benefits and drawbacks, and emphasizes the need for intentional periods of disconnection. Dr. Wendy Bazilian provides practical strategies for finding digital respite, such as silent walking, establishing 'digital sunsets,' tech-free commutes, and micro-meditation moments to help you find balance in the digital world.

FROM THE EPISODE:

We don’t need to completely disconnect from technology, but finding moments of respite within our 1,000 waking minutes can truly recharge us.

WE DISCUSS:

(01:13) How technology permeates our waking minutes and the importance of unplugging

(06:07) Exploring modern trends in unplugging

(07:50) The 2011 San Diego blackout experience

(17:59) ROI of unplugging: The mental and physical benefits

(24:30) Silent walking: A mindful practice and why it's gaining popularity

(25:20) The impact of technology on relationships

(27:02) Physical strain from tech use

(28:05) Gaining time by unplugging

(29:09) Mindful minute to unplug, breathe, and reconnect with yourself

(33:25) Practical tips for balancing tech and life: Try digital sunsets, silent walks, and time boundaries

(42:10) The importance of reading aloud

(45:51) A question to ponder and reflect on

(46:25) Closing remarks and gratitude to my team and you!

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators, A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

8 - From Stress to Rest: Strategies for Better Sleep

Wed, 06 Nov 2024 04:00:00 -0800

FROM THE EPISODE:

“Have there been times when you have had less sleep, less sleep than you need and actually started craving things and sort of curious later, like why am I gravitating toward that food? It has to do with sleep and our hormones.”

WE DISCUSS:

(6:15) Why sleep is the ‘golden chain’ that ties health and our bodies together’

(11:50) Science-backed ROI: How sleep impacts appetite hormones, weight management, blood sugar, metabolism, longevity, and more

(20:34) Foods that can help promote a healthy sleep cycle

(23:40) Storytime: The ‘worry tree’ and letting go of stress

(26:20) A mindful minute inspired by the 'worry tree' and creating space for rest and renewal

(29:28) Practical tips for better sleep hygiene with a three-step approach for better sleep

(40:40) A question to ponder and reflect on

(41:20) Closing remarks and gratitude to my incredible team and you!

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.

Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

7 - Floss Like a Boss: How This Daily Habit Boosts Whole-Body Health

Wed, 30 Oct 2024 04:00:00 -0800

Your oral health is closely linked to your whole body health affecting things like your heart, digestion, inflammation, risk of chronic diseases, and more. In this episode, Dr. Wendy Bazilian takes a deep dive into the mouth as the gateway to our health, starting with the essential practice of daily flossing. Today on 1,000 Waking Minutes, you’ll learn how small daily habits, like flossing, and drinking water, or even eating cheese (yes - you heard that right!), can have a significant impact on your whole-body health. Whether you love your dentist or dread the visits, this episode will inspire you to rethink your oral care.

FROM THE EPISODE:

“Gum disease contributes to chronic inflammation, which we know is linked to everything from heart disease to diabetes, to arthritis, and potentially certain types of cancer. Flossing helps remove the bacteria….that can cause inflammation.”

WE DISCUSS:

(2:19) Musings and childhood memories related to dental care

(5:17) Why we’re talking about flossing and oral health

(6:40) A story about a friend’s health scare linked to gum disease

(9:22) The ROI: How flossing impacts heart disease, diabetes, inflammation, and digestion

(15:15) A mindful minute to reflect on gratitude for small habits

(18:25) How foods like apples, celery, strawberries, and cheese support oral health

(20:59) Debunking myths: Is bubbly water bad for your teeth? Should I brush after every meal?

(23:05) How to make flossing a part of your daily routine with habit stacking

(28:47) A question to ponder and reflect on

(29:26) Closing remarks and gratitude to my team and you!

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.

6 - Why Some Foods are Better and Healthier Together

Wed, 23 Oct 2024 02:00:00 -0800

Dive into the world of nutritional synergy and explore how specific food pairings can boost your health. From the science behind rice and beans to the benefits of adding olive oil to your salad or citrus to your tea for metabolism-boosting effects, we uncover the secrets of “better together” food combinations. Join Dr. Wendy Bazilian for practical tips, inspiring stories, and a mindful minute to appreciate synergies in your life and reflect on small changes you can make today to boost nutrition and all-around well-being.

FROM THE EPISODE

Nutrients are important and particular foods are very important. But it's not just one plus one, like, oh, there's vitamin C in this one and there's important proteins in this one. And then you eat them together, you get vitamin C and protein. Sometimes and many times, in fact, they pair together and they amplify something else that wouldn't have happened or occurred if they weren't put together.

WE DISCUSS

(1:08) Introduction to nutritional synergy

(10:50) The science behind nutrition synergy and why it works

(15:59) Rice and beans, a global pairing for complete protein

(18:26) Mangos and spinach for optimal iron absorption (+ a recipe in the show notes!)

(20:00) Cherries and walnuts for better sleep

(21:19) Get the most out of your salads with olive oil

(22:43) Boost the power of tea with citrus

(23:55) Tomato sauce and olive oil, salsa and guacamole for heart and prostate health

(26:05) Herbs and spices for meat and poultry for more than just flavor

(28:57) How to enjoy food pairings in your own eating style and cultural heritage

(30:35) Mindful minute to reflect on synergies in your life

(33:20) Easy ways to add synergy to your meals

(37:50) A question to ponder and reflect on

(38:56) Closing remarks and gratitude to my team and you!

FOOD PAIRINGS WE DISCUSS

Listen to the episode for the ‘why’ behind each pairing.

Grains and legumes/pulses, like rice and beans
Mangos and spinach
Tea (camellia sinensis) and lemon/citrus
Walnuts and tart cherries
Salsa and guacamole
Salad greens and olive oil/oil-based dressing
Tomato sauce and olive oil
Herb/spices and animal proteins

TropiSoCal SMOOTHIE RECIPE

Simple and refreshing with synergistic superpowers! Vitamin C increases the absorption of iron and when it comes to leafy greens and other plant sources of iron, we need a boost to help our bodies absorb the iron. A single mango has 100% of the daily vitamin C, which helps promote a healthy immune system as well as skin and heart health. Spinach provides plant-based iron, a nutrient essential for energy and oxygen-delivery. Blend them into a tasty smoothie to boost the absorption of the iron while getting an excellent source of vitamin C. Popeye would be proud.

INGREDIENTS:

1 medium banana
1 large fresh mango (or 1 1/2 cup frozen)
2 handfuls fresh spinach (about 2 cups)
2 tsp honey
½ tsp ground ginger
3/4 cup coconut water
1 ½ cup tart cherry juice
2 scoops (2 servings) of your preferred protein powder (vanilla or plain, unsweetened)
or Greek yogurt
Ice (optional)

DIRECTIONS:

Blend for 45-60 seconds and enjoy. Makes 2 servings.

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media.

5 - Ready, Set, Regular! Simple Steps to a Happy Gut

Wed, 09 Oct 2024 05:15:00 -0800

FROM THE EPISODE:

WE DISCUSS:

(1:21) Introduction to gut health

(3:35) The importance of gut health beyond probiotics

(6:27) A mindful minute of belly breathing for better digestion

(12:06) An overview of the digestive system

(17:10) The power of fiber: the research and ROI (return on your investment) of getting regular

(29:21) Simple strategies and practical tips for improving regularity

(34:44) Another mindful minute of guided circular massage

(40:08) A question to ponder

(40:44) Final reflection: small changes for gut health

(42:45) Gratitude to my team and you!

CONNECT WITH WENDY

Follow me on Instagram @1000WakingMinutes

Learn more! https://www.wendybazilian.com/

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website (https://www.wendybazilian.com/) or connect with me on social media.

4 - Take Inventory of Your Time: Unlock the Power of Your 1,000 Waking Minutes

Wed, 02 Oct 2024 04:00:00 -0800

Get my FREE resource: A Daily Time Check (http://wendybazilian.com/timecheck). A simple, step-by-step guide to examine how you spend your time, reflect on your daily time allocation, and identify areas for positive change. Keep reading for more details!

This episode means a lot to me. In this episode, we’ll dive into “why” behind the title 1,000 Waking Minutes and the importance of taking inventory of where we spend our time each day. With 1,000 waking minutes available to us an average, how much of that time is spent intentionally? Together, we’ll explore the idea of time as life's currency and how small, mindful changes can transform your daily routine. I’ll guide you through a simple exercise to help you evaluate where your minutes go and how to prioritize what truly brings you joy and fulfillment. By learning how to capture and assess your time, you'll discover the small changes that can lead to more meaningful, productive, and fulfilling days.

Whether you're feeling overwhelmed or just curious about optimizing your time, this episode offers tools and strategies to help you make every minute count.

FROM THE EPISODE:

Check your minutes. Where are you spending them? What's missing and what do you want to make more room for? Which of those activities within those minutes are life-enhancing? Which are life-diminishing? We may not be able to just remove everything that's life-diminishing, but we may be able to get to a better balance on that spreadsheet, so to speak, of more of the life-enhancing ones.

WE DISCUSS:

-(2:00) Why 1,000 Waking Minutes: The math and the meaning

-(8:51) The bank account with magical coins

-(10:04) A personal story about my friend and an hourglass

-(16:33) The mindful minute: Experiencing time in a joyful memory or at the ocean’s edge

-(23:16) How music connects us through time, and a playlist for you

-(31:57) Time check! Taking inventory of our 1,000 waking minutes

-(37:42) Today’s question: What's the smallest change you could make in your daily routine that would have the biggest impact?

-(41:01) Gratitude to my team and you!

RESOURCES

FREE DOWNLOAD: A Daily Time Check. Plus, a BONUS PLAYLIST - A Musical Journey Through Time (http://wendybazilian.com/timecheck). This playlist of songs is inspired by moments of reflection, memories, and the passage of time. Let these melodies remind you of the preciousness of each minute and inspire you to live each one fully.

CONNECT WITH WENDY

Follow me on Instagram @1000wakingminutes

Learn more! https://www.wendybazilian.com/

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

● Subscribe to get new episodes as soon as they drop.

● Rate & Review the show. Your feedback helps others find the show.

● Comment & Join the conversation! Share your thoughts or questions by visiting my website (https://www.wendybazilian.com/), or connect with me on social media.

3 - How A Quick Post-Meal Walk Can Change Your Life

Wed, 25 Sep 2024 04:00:00 -0800

Did you know that taking as few as two minutes to walk after a meal can lead to incredible health benefits and enrich your waking minutes? In this episode, I dive into the cultural significance and health perks of post-meal walks. Whether you want to improve digestion, stabilize blood sugar, or simply enjoy more time with your loved ones, taking a stroll after eating could be exactly what you’re looking for–benefiting both body and mind. I share personal stories, scientific findings, and practical tips to help you make walking after meals a part of your daily routine. Remember: Even small positive changes can lead to long-lasting improvements in your health and happiness!

FROM THE EPISODE:

Walking after meals is a simple yet profound way to invest in our health, and it's one way that we can make the most of our 1,000 waking minutes. By choosing activities that nourish our body and our soul, you'll likely discover a whole lot more.

WE DISCUSS:

- (2:34) A personal memory that illustrates the tradition and benefits of walking after meals

- (8:23) A mindful minute to take 100 steps…together.

- (13:38) The research, the math, and the ROI (return on your investment!) behind walking after meals

- (16:35) How walking after meals helps with managing blood sugar, metabolism, and digestive issues and more

- (19:57) Simple strategies and tips for incorporating post-meal walking into your daily routine

- (24:44) A question to ponder and reflect on: What small change can you make today to enhance your well-being?

- (27:18) Gratitude to my team and you!

CONNECT WITH WENDY

Follow me on Instagram @1000wakingminutes

Learn more! https://www.wendybazilian.com/

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website (https://www.wendybazilian.com/), or connect with me on social media.

2 - The 3 Pillars Of A Health-Inspired Life

Wed, 18 Sep 2024 00:01:00 -0800

No matter where you are on your health journey, you can start making small, positive improvements today. It's all about remembering six words - my personal and professional mantra- eat well, move daily, be healthy. I’ll introduce you to these pillars which are the foundation of my practice and what we’ll be exploring on this podcast to help you achieve a healthier life.After this discussion, you’ll feel grounded in this philosophy and understand how small habits within these pillars can enrich your waking minutes and overall well-being.

FROM THE EPISODE:

Health is dynamic. It's not static. You seek health, and you might find health, and you may feel healthy, but it's always a moving target at different life stages.

WE DISCUSS:

- (2:38) The mantra to remind you to always nurture and improve your health

- (8:15) Quick background on the three pillars

- (9:14) A mindful minute reciting your new mantra

- (13:20) What it actually means to “eat well”

- (16:15) Move daily - what it means and a few strategies to meet your movement goals

- (18:41) Understanding all of the simple ways you can “be healthy”

- (24.12) If you could relive a single moment of your day today, what would it be? Why? And what pillar(s) does that moment fit into?

- (25:19) A poem and guiding thought from Cornelius Celsus, a Roman medical encyclopedist

- (27.15) Gratitude to my team and you!

CONNECT WITH WENDY

Follow me on Instagram @1000wakingminutes

Learn more! https://www.wendybazilian.com/

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website (https://www.wendybazilian.com/), or connect with me on social media.

1 - The Magic of Shared Meals

Wed, 18 Sep 2024 00:01:00 -0800

Get my FREE resource: The Anatomy of a Grain Bowl (https://www.wendybazilian.com/grainbowl)! You’ll learn how to build your perfect, nutritious grain bowl that is delicious, nutritious and satisfying (plus it fits any eating style!).

Welcome to the very first episode of 1000 Waking Minutes! Have you ever noticed that food just tastes better when you're eating with others? We’ll explore the beauty of social dining and highlight its numerous benefits for your health, relationships, inner self, and so much more. I share my personal stories on eating with company, simple tips for adding more shared meals into your day, and scientific insights on why eating together is one essential way to spend some of your waking minutes. By the end of this episode, you'll be ready to host that impromptu, no-big-deal dinner party!

FROM THE EPISODE:

So why do shared meals matter? Science has shown that positive social interaction when dining with family and friends can help us build relationships, it can help bolster our self esteem, and it can even help us eat more vegetables.

WE DISCUSS:

- (4:52) The philosophy of eating and connecting through meals

- (9:08) A mindful minute meditation on enjoying company at the table

- (11:32) Why shared meals can benefit your relationships, self esteem, and well-being

- (16:13) How dining with others can make you a better person

- (17:45) Strategies for incorporating more shared meals into your routine

- (22:43) Tips for keeping your dinner parties simple and relaxing

- (27:50) A reflection on how you’re spending your valuable waking minutes

- (26:56) A question to think about

- (30:18) Gratitude to my team and you!

Correction: I mistakenly reference Brillat-Savarin’s book as “The Physiology of Eating” (5:35). The correct title is “The Physiology of Taste.”

RESOURCES

Book: The Physiology of Taste by Jean Anthelme Brillat-Savarin https://www.amazon.com/stores/Jean-Anthelme-Brillat-Savarin/author/B000APSXHM?ref=ap_rdr&isDramIntegrated=true&shoppingPortalEnabled=true

FREE DOWNLOAD: The Anatomy of a Grain Bowl https://www.wendybazilian.com/grainbowl

CONNECT WITH WENDY

Follow me on Instagram @1000wakingminutes

Learn more! https://www.wendybazilian.com/

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

Subscribe to get new episodes as soon as they drop.
Rate & Review the show. Your feedback helps others find the show.
Comment & Join the conversation! Share your thoughts or questions by visiting my website (https://www.wendybazilian.com/), or connect with me on social media.

Welcome to 1,000 Waking Minutes!

Mon, 22 Jul 2024 04:00:00 -0800

Every day, we experience 1,000 waking minutes on average. How are you spending yours? Join Dr. Wendy Bazilian on a journey to Eat well. Move daily. Be healthy.®, three pillars she believes can optimize these precious minutes toward your healthiest, most fulfilling life. With a healthy dose of Dr. Wendy’s infectious energy, she invites you to share time together to help you develop a real and compassionate connection to your health, your community, your environment, and most importantly, yourself.

Dr. Bazilian is a Doctor of Public Health, Registered Dietitian Nutritionist, and certified Exercise Physiologist. She is a frequent expert contributor on LIVE with Kelly & Mark.

Engage with Dr. Wendy at wendybazilian.com.