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.

(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 

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: [email protected]

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.

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.

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

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

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: [email protected]

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.

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

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.

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.

(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

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email: [email protected]

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.

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.

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

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: [email protected]

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.

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.

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.

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: [email protected]

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.

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.

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.

(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

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: [email protected]

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.

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.

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

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.

(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.

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: [email protected]

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.

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.

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.

(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”

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: [email protected]

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.

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.

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

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.

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