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

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

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

WE DISCUSS:

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

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

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

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

(24:05) An invitation to share with others

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: [email protected]

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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:

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