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

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

You’ll hear how this approach can help you:

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

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

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

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

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

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

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

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

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

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

• Follow on Instagram: @1000WakingMinutes
• Visit the website: wendybazilian.com
• Email: [email protected]

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

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

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

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.

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

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

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

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

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

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

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

WE DISCUSS:

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

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

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

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.

ABOUT MELISSA:

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

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

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

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

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

1. 15-CEU Course from Sound Bites® Podcast

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

2. Catch the original episode here:

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

3. Sound Bites® Website

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

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

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

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

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

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

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

 (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

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.

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

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

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

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.

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

WE DISCUSS:

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

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

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

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

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

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

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

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

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.

Please write me if you're interested in any of the studies mentioned in the episode. [email protected]

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.

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

(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

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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

(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

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.

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

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

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

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

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

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

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.

[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.

(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

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.

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

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.

“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.”

(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

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.

REFERENCES:

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

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

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

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

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

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

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

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: [email protected]

PLEASE SUPPORT

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

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

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

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