1,000 Waking Minutes (Wendy Bazilian)
Explore every episode of 1,000 Waking Minutes
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 12 Mar 2025 | Science You Can Use: The Truth About ‘Healthy’ Labels, Longevity Hacks & Brain-Boosting Foods | 00:31:35 | |
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:
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. 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: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.,... | |||
| 19 Feb 2025 | Are Ultra-Processed Foods Hurting Your Health? Science, Strategies & Solutions (Part 1 in a series) | 00:45:26 | |
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. 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: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).... | |||
| 23 Oct 2024 | Why Some Foods are Better and Healthier Together | 00:42:54 | |
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.
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:
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... | |||
| 18 Sep 2024 | The Magic of Shared Meals | 00:31:40 | |
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:
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. | |||
| 22 Jan 2025 | Ready, Set, Regular! Simple Steps to a Happy Gut (Episode Replay by Popular Demand) | 00:44:52 | |
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!
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. | |||
| 09 Apr 2025 | FLOWS (Part 1): A Flexible Food Philosophy to Nourish Body and Mind | 00:30:39 | |
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: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. | |||
| 22 Jul 2024 | Welcome to 1,000 Waking Minutes! | 00:01:57 | |
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. | |||
| 20 Nov 2024 | Think Clearer, Feel Better: The Hydration Tips You Need | 00:47:29 | |
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!
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!
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... | |||
| 12 Feb 2025 | Meditate with Ease: Everyday Ways to Bring Mindfulness Into Your Life | 00:28:30 | |
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 EPISODEMeditation 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. 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: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... | |||
| 29 Jan 2025 | Why Adults Need Recess and How to Reclaim Joyful, Healthy Movement | 00:37:00 | |
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!
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: 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... | |||
| 18 Sep 2024 | The 3 Pillars Of A Health-Inspired Life | 00:28:45 | |
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:
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. | |||
| 13 Nov 2024 | Unplug: How to Find Balance in a Digital World | 00:49:45 | |
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:
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. 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. | |||
| 09 Oct 2024 | Ready, Set, Regular! Simple Steps to a Happy Gut | 00:44:52 | |
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. 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:
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. | |||
| 25 Sep 2024 | How A Quick Post-Meal Walk Can Change Your Life | 00:28:54 | |
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:
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. | |||
| 15 Jan 2025 | Is There Really a ‘Best’ Diet? | 00:50:46 | |
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!
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 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,... | |||
| 08 Jan 2025 | Guest Spotlight: Exploring My 3 Pillars of Health with ‘Every. Body. Talks.’ | 00:52:06 | |
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 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!
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... | |||
| 02 Oct 2024 | Take Inventory of Your Time: Unlock the Power of Your 1,000 Waking Minutes | 00:42:42 | |
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.
Health Disclaimer: The... | |||
| 26 Mar 2025 | The Rule of 2: The Surprisingly Simple Structure That Helps Habits Stick | 00:45:13 | |
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:
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:
PLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!
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: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. | |||
| 04 Dec 2024 | Travel Well (Part 2): Tips to Stay Nourished Before, During, and After Your Journey | 00:43:05 | |
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!
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: 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.... | |||
| 30 Oct 2024 | Floss Like a Boss: How This Daily Habit Boosts Whole-Body Health | 00:32:59 | |
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!
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. 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. | |||
| 18 Dec 2024 | How a Simple ‘Good Morning’ Can Change You and the World | 00:38:54 | |
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!
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 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... | |||
| 26 Feb 2025 | Ultra-Processed Foods, Ultra-Simplified: How to Reduce, Restock & Reorganize for a Healthier Kitchen (Part 2 in a series) | 00:43:20 | |
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 EPISODEHere'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. 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: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: | |||
| 05 Feb 2025 | Science You Can Use: VILPAs, More Beans, Red Dye No. 3 | 00:32:38 | |
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!
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: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 | |||
| 11 Dec 2024 | How to Embrace the Holidays with Health, Connection, and Fun | 00:52:46 | |
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!
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: Helander, E.E. et al. (2016). Weight gain over the holidays in three countries. The New England Journal of Medicine, 375(12), 1200-1202. | |||
| 01 Jan 2025 | Ditch Resolutions—Set Intentions That Last All Year | 00:44:56 | |
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!
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 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. | |||
| 05 Mar 2025 | (REPLAY with new study) From Stress to Rest: Strategies for Better Sleep | 00:49:58 | |
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 EPISODEHave 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. 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:Please write me if you're interested in any of the studies mentioned in the episode. 1KWM@wendybazilian.com | |||
| 19 Mar 2025 | Guest Spotlight: The Truth About Seed Oils with Sound Bites® Podcast | 01:05:55 | |
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:
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. 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. 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,... | |||
| 27 Nov 2024 | Travel Well (Part 1): How to Feel Good While Traveling—Even in Your Seat | 00:39:15 | |
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!
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: 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. | |||
| 06 Nov 2024 | From Stress to Rest: Strategies for Better Sleep | 00:45:42 | |
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: (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!
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. | |||