1,000 Waking Minutes

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.

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: [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.

REFERENCES

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

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

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

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

Cai, et al. (2024). Mediterranean diet for cardiovascular disease: an evidence mapping study. Public Health Nutrition, 27(1), e118. doi:10.1017/S1368980024000776 

Chen, et al.(2024). The Association Between a Mediterranean Diet and Symptoms of Irritable Bowel Syndrome. Clinical gastroenterology and hepatology : the official clinical practice journal of the American Gastroenterological Association, 22(1), 164–172.e6. https://doi.org/10.1016/j.cgh.2023.07.012

Filippou, et al.. (2022). Overview of salt restriction in the Dietary Approaches to Stop Hypertension (DASH) and the Mediterranean diet for blood pressure reduction. Reviews in cardiovascular medicine, 23(1), 36. https://doi.org/10.31083/j.rcm2301036

Georgousopoulou, et al. (2020). Mediterranean lifestyle: Linking social life and behaviors, residential environment, and cardiovascular disease prevention. In V. R. Preedy & R. R. Watson (Eds.), The Mediterranean Diet (2nd ed., pp. 67–71). Academic Press. 

Grosso, et al. (2017). A comprehensive meta-analysis on evidence of Mediterranean diet and cardiovascular disease: Are individual components equal?. Critical reviews in food science and nutrition, 57(15), 3218–3232. https://doi.org/10.1080/10408398.2015.1107021  

Guasch-Ferré, et al. (2021). The Mediterranean diet and health: a comprehensive overview. Journal of internal medicine, 290(3), 549–566. https://doi.org/10.1111/joim.13333

Laffond, et al. (2023). Mediterranean Diet for Primary and Secondary Prevention of Cardiovascular Disease and Mortality: An Updated Systematic Review. Nutrients, 15(15), 3356. https://doi.org/10.3390/nu15153356  

Martínez-González, et al. (2019). The Mediterranean Diet and Cardiovascular Health. Circulation research, 124(5), 779–798. https://doi.org/10.1161/CIRCRESAHA.118.313348  

Martínez-González, et al. (2017). Transferability of the Mediterranean diet to non-Mediterranean countries: What is and what is not the Mediterranean diet. Nutrients, 9(11), 1226. Retrieved from https://doi.org/10.3390/nu9111226

Mediterranean Diet UNESCO. (n.d.). Mediterranean diet scientifically reaffirmed as the healthiest, most sustainable eating pattern. Retrieved from https://mediterraneandietunesco.org/mediterranean-diet-scientifically-reaffirmed-as-the-healthiest-most-sustainable-eating-pattern

Pasta, et al. (2024). Food Intolerances, Food Allergies and IBS: Lights and Shadows. Nutrients, 16(2), 265. https://doi.org/10.3390/nu16020265  

Shai, et al. (2008). Weight loss with a low-carbohydrate, Mediterraneanhttps://ww, or low-fat diet. New England Journal of Medicine, 359(3), 229–241. Retrieved from w.nejm.org/doi/full/10.1056/NEJMoa0708681

Woodside, et al. (2022). Culturally adapting the Mediterranean Diet pattern - a way of promoting more 'sustainable' dietary change?. The British journal of nutrition, 128(4), 693–703. https://doi.org/10.1017/S0007114522001945 

In this special episode, Dr. Wendy Bazilian joins Jenn Giamo and Lori Schulweis from the podcast Every Body Talks to discuss how Wendy’s 3 pillars of health can optimize your health and well-being and help you make the most of your 1,000 waking minutes each day.

Tune in to explore what it means to eat well, move daily, and be healthy —and why these six words form the foundation of a health-inspired life. You'll also hear relatable examples and science-backed tips to help you prioritize health without the pressure of perfection. Ready to feel inspired, equipped, and motivated - and laugh a little? Hit play!

FROM THE EPISODE:

“So this idea of time being a finite currency every day, it's really non-refundable, and the fact that, unfortunately, you can't bank it for another day, it really resonates with me, and I think you'll connect with it as well.”

WE DISCUSS:

Audio: 

(1:14) Introducing Jenn Giamo and Lori Schulweis and their wellness-focused podcast, Every. Body. Talks.

(5:12) About 1,000 Waking Minutes and the importance of life’s currency

(10:17) How most of us spend 10% of our waking minutes and how to re-think this behavior

(11:55) The 3 pillars of health—why they matter and how flexibility is built in

(21:10) The science of forming habits and why it takes longer than 21 days

(23:52) A FREE resource to check how you’re spending your time

(25:09) Breaking free from guilt around exercise and rest days and finding balance and joy in the present

(31:03) More about what it means to Move Daily and Be Healthy 

(41:46) How I maintain balance across the 3 pillars

(44:37) A Mindful Minute to reflect, reset, and take one small, joyful step toward better health

(48:30) Closing remarks and gratitude to my team and you for joining me on this journey

Get my FREE resource: A Daily Time Check (http://wendybazilian.com/timecheck). A simple, step-by-step guide to examine how you spend your time, reflect on your daily time allocation, and identify areas for positive change.

Full episode of Every. Body. Talks. 

75 - Dr. Wendy Bazilian: The Three Pillars of Health

https://podcasts.apple.com/us/podcast/75-dr-wendy-bazilian-the-three-pillars-of-health/id1697412102?i=1000682390907  

Follow Every. Body. Talks.: @every.body.talks @jenngiamo @schully

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: [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.

REFERENCES

Phillippa Lally, Cornelia H. M. van Jaarsveld and Henry W. W. Potts et al. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol. 2010. Vol. 40(6):998-1009. DOI: https://onlinelibrary.wiley.com/doi/10.1002/ejsp.674 

Crum, A. J., & Langer, E. J. (2007). Mind-set matters: exercise and the placebo effect. Psychological science, 18(2), 165–171. https://doi.org/10.1111/j.1467-9280.2007.01867.x 

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: [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.

REFERENCES

Abhari & Vaghefi. (2022). Screen time and productivity: An extension of goal-setting theory to explain optimum smartphone use. AIS Transactions on Human-Computer Interaction, 14(3), 254–271. https://doi.org/10.17705/1thci.00169  

Fanaroff, et al. (2023). A randomized controlled trial of gamification, financial incentives, or both to increase physical activity among patients with elevated risk for cardiovascular disease: rationale and design of the be active study. American heart journal, 260, 82–89. https://doi.org/10.1016/j.ahj.2023.02.014  

Fanaroff, et al. (2024). Effect of Gamification, Financial Incentives, or Both to Increase Physical Activity Among Patients at High Risk of Cardiovascular Events: The BE ACTIVE Randomized Controlled Trial. Circulation, 149(21), 1639–1649. https://doi.org/10.1161/CIRCULATIONAHA.124.069531 

Gimenez, et al. (2024). Gamification as a Tool for Promoting Physical Exercise and Healthy Eating Habits in Healthcare Worker Women: Effects on Cardiometabolic Health and Physical Fitness at Workplace. American journal of health promotion : AJHP, 38(6), 820–824. https://doi.org/10.1177/08901171241234664 

Jacob, et al. (2022). Goal setting with young people for anxiety and depression: What works for whom in therapeutic relationships? A literature review and insight analysis. BMC Psychology, 10(171). https://doi.org/10.1186/s40359-022-00879-5  

Patel, et al. (2021). Effect of Goal-Setting Approaches Within a Gamification Intervention to Increase Physical Activity Among Economically Disadvantaged Adults at Elevated Risk for Major Adverse Cardiovascular Events: The ENGAGE Randomized Clinical Trial. JAMA cardiology, 6(12), 1387–1396. https://doi.org/10.1001/jamacardio.2021.3176 

Ramírez-Maestre, et al.  (2019). Goal Adjustment and Well-Being: The Role of Optimism in Patients with Chronic Pain. Annals of behavioral medicine : a publication of the Society of Behavioral Medicine, 53(7), 597–607. https://doi.org/10.1093/abm/kay070 

Seligman (2011). Flourish: A visionary new understanding of happiness and well-being. New York: Free Press. 

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: [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.

REFERENCES

Curry, O. S., Rowland, L., Van Lissa, C. J., Zlotowitz, S., McAlaney, J., PhD, & Whitehouse, H. (2016, September 21). Happy to Help? A systematic review and meta-analysis of the effects of performing acts of kindness on the well-being of the actor. https://doi.org/10.31219/osf.io/ytj5s

Kononov, N., & Ein-Gar, D. (2024). Prosocial behaviour enhances evaluation of physical beauty. British Journal of Social Psychology, 00, 1–23. https://doi.org/10.1111/bjso.12800

Kumar, A., & Epley, N. (2018). Undervaluing gratitude: Expressers misunderstand the consequences of showing appreciation. Psychological Science, 29(9), 1423–1435. https://doi.org/10.1177/0956797618772506

Nelson-Coffey, S. K., Fritz, M. M., Lyubomirsky, S., & Cole, S. W. (2017). Kindness in the blood: A randomized controlled trial of the gene regulatory impact of prosocial behavior. Psychoneuroendocrinology, 81, 8–13. https://doi.org/10.1016/j.psyneuen.2017.03.025

Rossi, G., Dingemanse, M., Floyd, S. et al. Shared cross-cultural principles underlie human prosocial behavior at the smallest scale. Sci Rep 13, 6057 (2023). https://doi.org/10.1038/s41598-023-30580-5

Whillans, A. V., Dunn, E. W., Sandstrom, G. M., Dickerson, S. S., & Madden, K. M. (2016). Is spending money on others good for your heart? Health Psychology, 35(6), 574–583. https://doi.org/10.1037/hea0000332

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: [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 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:

Helander, E.E. et al. (2016). Weight gain over the holidays in three countries. The New England Journal of Medicine, 375(12), 1200-1202. https://www.nejm.org/doi/full/10.1056/NEJMc1602012 

Yanovski, J. A., et al. (2000). A prospective study of holiday weight gain. The New England Journal of Medicine, 342(12), 861-867. https://pubmed.ncbi.nlm.nih.gov/10727591/ 

Wolk, A and Michels, K.B. (2002). A prospective study of variety of healthy foods and mortality in women. International Journal of Epidemiology, 31(4):847-54. https://pubmed.ncbi.nlm.nih.gov/12177033/

RECIPE:

Bazilian Biscotti with Dried Cherries and Pistachios

Courtesy of her mother-in-law: the amazing, one-in-a-bazilian…Nancy Bazilian

Featuring antioxidant-rich dried cherries and ground cinnamon alongside heart-healthy walnuts, these taste as good as they are good for you (in a healthier-treat-sort-of-way!)

You’ll want to write a thank you note to my mother-in-law, Nancy Bazilian, for this recipe!  These freeze beautifully, too. 

Servings: 24

Serving size: 2 biscotti (slices)

Prep Time: 20 minutes

Cook Time: 45-50 minutes 

Total Time: 1 hour, 15 minutes

Ingredients: 

2 eggs

3/4 cup sugar 

1/4 cup olive oil 

1 teaspoon vanilla

1/2 teaspoon salt

1 teaspoon baking powder

1/2 cup dried cherries

1/2 cup chopped pistachios (walnuts work great, too!)

2 cups unbleached, unbromated white flour

¼ cup organic cane sugar

2 teaspoons cinnamon

Directions:

Preheat oven to 350 degrees. Line a cookie sheet with parchment paper. 

In a food processor, mix together eggs, sugar, olive oil, and vanilla. To the liquid mixture, add the salt and baking powder and process.  Add dried cherries and pistachios then add flour last and process until dough forms on dough-setting or for approximately 5-10 seconds.

With wet hands, form dough into 2, 12-inch "loaves" down the length of the cookie sheet (about 1/2"-3/4" high by 2" wide by 12" in length). In a small dish, mix together sugar and cinnamon. Sprinkle top of ‘loaves’  with cinnamon/sugar mixture.

Bake for 30 minutes. Remove from oven and allow to cool for 5 minutes. Carefully move loaves to cutting board and slice into individual biscotti approximately 1/2"-3/4" each with a very sharp knife. Return biscotti to parchment paper and bake 5 minutes more. Turn biscotti  slices to other side, and bake 5-8 minutes more.  

Feeling like a bit of dark chocolate?

Replace ½ cup of dried cherries and ½ cup of pistachios with: 

1/3 cup dried cherries

1/3 cup pistachios or walnuts

1/3 cup dark chocolate pieces

Flat out fun. Some pieces may break, but still taste dee-licious. Enjoy with tea for an afternoon snack.

Write me at [email protected] to share your thought and connect!

Get ready to embark on your next adventure feeling energized, hydrated, and balanced! In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares practical tips and research-backed insights to help you travel well—from pre-travel preparations to on-the-go strategies and post-travel recovery. Whether you’re crossing time zones, navigating holiday chaos, or simply planning a weekend getaway, this episode is packed with actionable advice you’ll want to hear. Discover the magic of the jet lag smoothie, hear Wendy’s list of go-to travel snacks,  and explore ways to stay nourished and grounded on your journey. Travel doesn’t have to derail your health. Instead, let’s make traveling a health-enhancing experience.

FROM THE EPISODE:

"Traveling well isn't just about the destination. It really is about how you prepare, you adapt, and you care for yourself along the way."

WE DISCUSS:  

(3:45) Traveling Well –Stories and reflections to inspire new travel routines 

(9:14) The ROIs of nutrition and self-care on travel days

(15:30) A Mindful Minute: Practicing the 4-7-8 breathing technique to stay grounded, refreshed, and present during your travels

(18:43) Pre-travel preparation tips

(29:21) Smart strategies during travel

(36:16) Post-travel recovery tips

(38:26) A question to ponder and reflect on

(39:34) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes  

Visit my website: wendybazilian.com

PLEASE SUPPORT

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

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

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

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. https://doi.org/10.1007/s00394-011-0263-7

https://pubmed.ncbi.nlm.nih.gov/22038497/

4. Jeon, K. H., Han, K., Jeong, S., et al. (2023). Changes in Alcohol Consumption and Risk of Dementia in a Nationwide Cohort in South Korea. JAMA Netw Open, 6(2), e2254771. https://doi.org/10.1001/jamanetworkopen.2022.54771

https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2800994

5. Masento, N. A., Golightly, M., Field, D. T., Butler, L. T., & van Reekum, C. M. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841–1852. https://doi.org/10.1017/S0007114513004455

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-hydration-status-on-cognitive-performance-and-mood/1210B6BE585E03C71A299C52B51B22F7

6. Munteanu, C., & Schwartz, B. (2022). The relationship between nutrition and the immune system. Frontiers in nutrition, 9, 1082500. https://doi.org/10.3389/fnut.2022.1082500

https://pmc.ncbi.nlm.nih.gov/articles/PMC9772031/

7. Nishi, S. K., Babio, N., Paz-Graniel, I., et al. (2023). Water intake, hydration status and 2-year changes in cognitive performance: a prospective cohort study. BMC Med, 21, 82. https://doi.org/10.1186/s12916-023-02771-4

https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-023-02771-4

8. Patsalos, O. C., & Thoma, V. (2020). Water supplementation after dehydration improves judgment and decision-making performance. Psychological Research, 84, 1223–1234. https://doi.org/10.1007/s00426-018-1136-y

9. Pigeon, W. R., Carr, M., Gorman, C., & Perlis, M. L. (2010). Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. Journal of medicinal food, 13(3), 579–583. https://doi.org/10.1089/jmf.2009.0096

https://pubmed.ncbi.nlm.nih.gov/20438325/

10. Ruxton, C. H., & Hart, V. A. (2011). Black tea is not significantly different from water in the maintenance of normal hydration in human subjects: results from a randomised controlled trial. British Journal of Nutrition, 106(4), 588–595. https://doi.org/10.1017/S0007114511000456

https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/black-tea-is-not-significantly-different-from-water-in-the-maintenance-of-normal-hydration-in-human-subjects-results-from-a-randomised-controlled-trial/E5142A6CCACBB28C1018119B2CE2935D

11. Sachdeva, A., Chandra, M., Choudhary, M., Dayal, P., & Anand, K. S. (2016). Alcohol-Related Dementia and Neurocognitive Impairment: A Review Study. International journal of high risk behaviors & addiction, 5(3), e27976. https://doi.org/10.5812/ijhrba.27976

https://pmc.ncbi.nlm.nih.gov/articles/PMC5086415/

12. Van Skike, C. E., Goodlett, C., & Matthews, D. B. (2019). Acute alcohol and cognition: Remembering what it causes us to forget. Alcohol (Fayetteville, N.Y.), 79, 105–125. https://doi.org/10.1016/j.alcohol.2019.03.006

13. Zerón-Rugerio, M. F., Hernáez, Á., Porras-Loaiza, A. P., Cambras, T., & Izquierdo-Pulido, M. (2019). Eating Jet Lag: A Marker of the Variability in Meal Timing and Its Association with Body Mass Index. Nutrients, 11(12), 2980. https://doi.org/10.3390/nu11122980

https://pmc.ncbi.nlm.nih.gov/articles/PMC6950551/#abstract1

Dr. Wendy’s Jet Lag Smoothie Recipe

A refreshing, sleep-supporting smoothie to help your body get ready before and reset after travel.

Ingredients:

• 1 cup tart cherry juice (rich in natural melatonin)

• 1 cup fresh spinach (or any greens to clear the fridge before you travel)

• ½ cup Greek yogurt (plain or vanilla; a good source of protein and probiotics)

• 1 medium banana (helps stimulate melatonin production and provides potassium)

• ½ cup mixed berries (blueberries, raspberries, or strawberries for antioxidants, color, and flavor)

• ½ cup milk or unsweetened plant milk (chia, almond, or your preferred milk for a smoother texture)

• 2 tablespoons chopped walnuts (adds omega-3s and melatonin)

• Honey or maple syrup (optional, to taste)

• Ice cubes (optional, for a chilled smoothie)

Instructions:

1. Add all ingredients to a blender in the order listed.

2. Blend on high until smooth and creamy.

3. Taste and adjust sweetness if needed.

4. Pour into a glass and enjoy immediately!

Ease into Sleep Walnut Milk and Cherry Berry Smoothie

(Jet Lag Smoothie 2)

Makes: 2 servings

Time:

• Active: 5 minutes (not including soaking time)

• Total: 5 minutes

Ingredients:

• ½ cup walnut halves and pieces

• ½ cup coconut water

• 1½ tablespoons honey

• ½ teaspoon pure vanilla extract

• Pinch of cinnamon

• ¾ cup 100% tart cherry juice

• ½ cup frozen strawberries

• 1 tablespoon lime juice

• Ice (optional, to desired thickness/frothiness)

Instructions:

1. Soak walnuts in water for 1 to 24 hours, then discard soaking water.

2. In a blender, blend together soaked walnuts, coconut water, honey, cinnamon, and vanilla for about 2 minutes.

3. Add tart cherry juice, frozen strawberries, and lime juice. Blend until smooth.

4. Serve and enjoy immediately!

Tart Cherry Travel Muffins with Walnuts

These muffins are a portable meal packed with hearty SuperFoods like oatmeal, walnuts, and tart cherries, plus a punch of whole grain flour.

Servings: 12 muffins

Serving Size: 1 muffin (2½ ounces)

Volume: 5 cups batter, 12 (2½-ounce) muffins

Prep Time: 15 minutes

Cook Time: 18–22 minutes

Total Time: 37 minutes

Ingredients:

• ½ cup unsweetened applesauce

• ½ cup plain nonfat yogurt

• 2 large egg whites

• 1 large egg

• 1 teaspoon pure vanilla extract

• 2 tablespoons pure maple syrup

• ½ cup whole wheat flour

• ½ cup unbleached all-purpose flour

• 1 cup old-fashioned oats

• 1 tablespoon baking powder

• 1 teaspoon baking soda

• 1 teaspoon ground cinnamon

• ½ cup chopped walnuts

• ½ cup dried tart cherries

Instructions:

1. Preheat the oven to 375°F. Place muffin liners in the pan and set aside.

2. In a large bowl, mix the applesauce, yogurt, egg whites, egg, vanilla, and maple syrup together until smooth.

3. In a separate bowl, mix the whole wheat flour, all-purpose flour, oats, baking powder, baking soda, cinnamon, and walnuts. Add the dried tart cherries and coat them with the dry ingredients to ensure even distribution in the batter.

4. Add the dry mixture to the wet ingredients and mix gently, just until the dry ingredients are moistened.

5. Divide the batter evenly among the 12 muffin cups.

6. Bake for 18–22 minutes. Test for doneness starting at 18 minutes by inserting a toothpick into the center of a muffin. If it comes out clean or with a few crumbs, they’re ready.

7. Turn the muffins onto a wire rack. Cool completely and enjoy!

Dr. Wendy's Super Spice Snack Mix

I developed this recipe a few years ago and have since shared it in person with literally thousands of people - friends and family, audiences at conferences and culinary festivals, fitness events, as spontaneous treats to strangers, and at holidays and other celebrations. And I'm often asked for the recipe ....rather, I'm often 'first' asked with a grin if I would be willing to send 'refills' or show up in person to make it for someone! (I would love if I could do that more often! smile.) Enthusiastically, I share this recipe. Here it is for you..... It's easy and I hope it finds a place among your clean eating, real food favorites. Enjoy!

Prep Time: 10 minutes

Cook Time: 30 minutes

Yield: 24 (~¼-cup) servings

Ingredients:

• ¼ cup firmly packed brown sugar

• 2 teaspoons ground cinnamon

• 2 teaspoons ground ginger

• 2 teaspoons paprika

• ½–1 teaspoon cayenne (optional for added heat)

• 1 cup rolled oats

• 1 cup unsalted whole almonds

• 1 cup unsalted walnut halves

• 1 cup roasted salted pepitas (shelled pumpkin seeds)

• 1 cup salted shelled pistachios

• ¼ cup thawed apple juice concentrate

• ½ cup golden raisins

• ¾ cup dried cherries

Instructions:

1. Preheat oven to 250°F. In a small bowl, mix the brown sugar, cinnamon, ginger, paprika, and cayenne (if using). Set aside.

2. In a large bowl, combine oats, almonds, walnuts, pepitas, and pistachios. Add the thawed apple juice concentrate and toss until evenly coated. Sprinkle the spice mixture over the top, tossing to coat thoroughly.

3. Spread the mixture evenly on two 15x10x1-inch baking pans.

4. Bake for 30 minutes, stirring halfway through.

5. Cool completely on the same or another baking pan placed on a wire rack. Once cooled, stir in raisins and dried cherries.

6. Store in an airtight container.

Travel can be challenging and leave us feeling sluggish but it doesn’t have to be this way. In part 1 of this ‘Travel Well’ series, Dr. Wendy Bazilian explores the power of self-care on travel days. Discover the benefits of in-seat exercises, creating your own ‘Travel Well’ kit, and setting healthy intentions. Whether you’re heading to a holiday celebration or navigating a business trip, these simple strategies can help you improve circulation, reduce stress, beat jet lag, and arrive energized and ready. 

FROM THE EPISODE:

“Small intentional actions can lead to significant improvement in how we feel during and after our journeys, and our journey can be better as we then arrive at the destination to have our adventure.”

WE DISCUSS:

Audio: 

(1:25) Traveling Well –Stories and reflections to inspire your ‘why’ 

(10:12) The ROIs of simple exercises on travel days 

(16:13) A Mindful Minute: A guided 4-7-8 breathing technique to help you feel grounded and reduce stress

(19:55) Practical travel tips: From creating your ‘Travel Well’ kit to using compression socks

(30:18) Simple in-seat exercises to boost health without leaving your seat

(35:32) A question to ponder and reflect on 

(36:21) Closing remarks and gratitude to my team and you for joining me on this journey

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes  

Visit my website: wendybazilian.com

PLEASE SUPPORT

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

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

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

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. (2022). Compression stockings for preventing deep vein thrombosis in airline passengers: Recommendations and effectiveness. American Family Physician, 105(1), 23-29. https://www.aafp.org/pubs/afp/issues/2022/0100/p23.html 

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