1,000 Waking Minutes

Some connections go beyond time and space. A childhood friend, a whispered prayer, a moment of gratitude—these simple practices can shape our health and how we experience our 1,000 waking minutes.In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the power of connection—not only with people, but with something greater than ourselves. From friendships that shape who we are, to the practices of prayer, meditation, gratitude, and belonging, Wendy unpacks how these experiences affect our physical, emotional, and spiritual well-being.Drawing on science from the Blue Zones, the Nurses’ Health Study, and new research on meditation and prayer, we discover surprising health benefits: from improved mood and reduced anxiety to lower blood pressure, stronger immunity, and even greater longevity. Alongside studies, Wendy shares stories of friendship, family traditions, poetry, and the rituals that help us feel grounded in a bigger universe.This episode also includes a guided Mindful Minute and practical ways to invite connection into daily life. Whether you identify as religious, spiritual, or simply reflective, you’ll find inspiration to pause, breathe, and honor what connects us all.CHAPTERS:(0:00) Introduction and reflections on friendships that shape us(3:49) What it means to “connect with the universe”—beyond religion or doctrine(5:28) Elie Wiesel’s wisdom: “If the only prayer you say in your life is thank you, that will be enough.”(7:55) Science and health benefits of connection: gratitude, prayer, and belonging(10:29) Longevity lessons from the Blue Zones(12:30) The Nurses’ Health Study and depression risk(13:36) Research on spiritual intervention and anxiety and depressive symptoms(14:40) Study on mindfulness-based interventions and cancer symptoms and coping (16:15) A study on meditation, prayer, and cognitive clarity(18:28) The Mindful Minute: a pause for presence and gratitude(21:08)) Personal story: John Neihardt’s poem The Child’s Prayer(24:23) Practical ways to connect—belonging, meditation, transitions, affirmations, rituals, and honoring loved ones(31:02) Closing thoughts on connection, gratitude, and living our 1,000 waking minutesCONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutesVisit my website: wendybazilian.comEmail me topics you want covered on the podcast: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!●      Subscribe to get new episodes as soon as they drop.●      Rate & Review the show. Your feedback helps others find the podcast.●      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.REFERENCES:Buettner, D. (2012). The blue zones: 9 lessons for living longer from the people who’ve lived the longest. National Geographic Books.Buettner, D., & Skemp, S. (2016). Blue zones: Lessons from the world’s...

Can your daily food choices improve both your health and the planet’s? Can movement help your memory more than you realized? And is just sitting under a tree—without even moving—actually medicine for your mood?In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares three recent high-quality research studies that reveal how small, daily choices can deliver meaningful benefits. From the foods you eat to how you move and where you spend time, these studies offer a compelling look at how to live well in today’s world—with clarity, purpose, and grounded optimism.No pressure, no perfection. Just timely, real-world takeaways backed by science. These aren’t just data points—they’re doorways to feeling more connected, resilient, and inspired in your waking minutes.CHAPTERS(00:00) Intro(4:31) Study 1: The Food Environment Matrix – How 30 foods rank for human and planetary health(15:42) Study 2: Movement and Cognition – What more than 2,700 studies reveal about memory, focus, and low-intensity activity, including active video games(22:48) Study 3: Nature and Mental Health – How tree-lined sidewalks and parks reduce anxiety and lift mood(32:14) Tips to bring these ideas into your life this week(34:25) Gratitude and where to find links, follow, and connectCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow:• Subscribe to get new episodes as soon as they drop• Rate & Review the show—your feedback helps others find the podcast• Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social mediaThank 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:Study 1 – Food Choices That Shape the Future A new “food environment matrix” compares the health and environmental impact of 30 food groups. Whole plant foods were among the most beneficial, while certain processed meats and sweetened beverages had the highest toll on health and the planet.Takeaway: Eat more from the green zone. Plants are powerful—for you and the world.Berardy A, Fresán U, Abbaspour N, Sabaté J. A matrix approach to visually communicate simultaneously the environmental and health impacts of foods. Front Nutr. 2025 Aug 5;12:1572297. doi: 10.3389/fnut.2025.1572297. PMID: 40837428; PMCID: PMC12361189. https://pmc.ncbi.nlm.nih.gov/articles/PMC12361189/ Study 2 – Movement That Boosts Brain PowerA massive umbrella review shows that yoga, tai chi, and even interactive games can improve memory and cognitive function—even more so than intense workouts.Takeaway: Low to moderate movement, especially when mentally engaging,...

One in four calories we eat comes from snacks—so why do we treat them like an afterthought? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes us beyond the typical snack aisle debate and into a conversation about energy, nourishment, and real life.In fact, in our 1,000 waking minutes, snacks may be the most flexible, frequent, and overlooked opportunity to nourish well.In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the surprisingly significant role snacks play in our daily nutrition—and how to shift from random bites to intentional choices. Inspired by a recent invitation to join Live with Kelly and Mark to talk all about healthy snacks, this episode continues the conversation with real-world ideas, practical strategies, and a look at how snacks can support energy, mood, and long-term well-being.From “3-ingredient snack success” to a guided moment of mindfulness, you’ll come away with a fresh take on how to make your snack minutes more meaningful.WE DISCUSS:(1:20 ) Introduction: A little Winnie the Pooh wisdom and a surprising snack stat(2:41) What we’re talking about when we talk about snacks—and why they matter (Why snacks matter: Not just filler—real opportunities)(3:26) From TV to real life: How snacking smarter came to bes on Live with Kelly and Mark(5:48) The statistic that may change how you snack (1 in 4 calories!) and what it means for health(7:16) The ROI of snacks: energy, performance, blood sugar, focus, mood and more (8:12) How perception like color and health halos affect our snack choices(11:33) Evening avocado snack study and flipping the switch on late-night snacking(19:19) ‘Swapping in’ mixed nuts for satiety: the “stick-with-it” snack(23:36) Snacking and mood: a surprising link - the ‘junk food’ study(27:44) A Mindful Minute: A pause for snack awareness(32:44) What makes a satisfying snack? Practical tips, satiety, and the formula for optimal “snack anatomy”(41:02  )Tips to snack smarter without overthinking:  It’s not just what, it’s how with some planning, shopping, and pleasure CONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutesVisit my website: wendybazilian.comEmail me topics you want covered on the podcast: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!●      Subscribe to get new episodes as soon as they drop.●      Rate & Review the show. Your feedback helps others find the podcast.●      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:Avocado...

There’s a rhythm to giving—when we offer our time, our energy, or our care, something flows back to us. And as it turns out, that rhythm is good for our health. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the connection between volunteering and well-being—from boosting mood and reducing stress to even potentially improving heart health and longevity. And it’s not just anecdotal—there’s solid science behind the “helper’s high,” reduced stress, and even longevity benefits linked to volunteering.She shares personal stories—from PE volunteering to a “been there, done that” gem from her grandmother—and dives into the meaningful impact of giving our time and energy to others. Whether formal or spontaneous, volunteering has ripple effects on our emotional and physical well-being.If you have 10 minutes or 10 hours, this episode reminds us that meaningful contributions can come in all forms—and that small, heartfelt gestures of service might just serve us, too.WE DISCUSS:(1:19) Welcome and thinking about the quieter kind of volunteerism that lights our spirits(5:30) Formal and informal volunteering—and how to think about both and a story about my experience with a former mentee, now colleague and friend, and a career mentorship panel(11:33) A personal story about Grandma June (16:07) The health benefits of giving back: mood, stress, heart health, even longevity(24:41) A Mindful Minute to reflect and reconnect(29:46) A few ideas for this week to help you get started(29:46) A few ideas for this week to help you get started(32:33) The Dream Volunteer question - if you had just 30 minutes and a few ideas to spark your next small act and final thoughtsCONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutesVisit my website: wendybazilian.comEmail me topics you want covered on the podcast: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!●      Subscribe to get new episodes as soon as they drop.●      Rate & Review the show. Your feedback helps others find the podcast.●      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

This episode is for anyone who uses a screen… which is just about all of us.From the subtle aches in your neck and wrists to the fatigue behind your eyes, our digital lives are having very real physical effects. In this episode of 1,000 Waking Minutes, we’ll explore what the constant scrolling, clicking, craning, and typing is doing to our bodies—and more importantly, what we can do about it. You’ll hear real stories, evidence-based tips, and simple but powerful stretches you can do in just a few minutes a day, no equipment needed.Together, we’ll walk through 7 body tension zones, share a refreshing mindful minute for your eyes, and a few easy ways to reset and restore—even between meetings or emails.

Can more plant protein in your meals help you live longer? Is it too late to start exercising if you’re over 60? And what’s the one form of magnesium that may actually help improve your sleep and next-day memory?In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares three new research studies that go beyond the headlines and into real life. These studies offer timely, practical takeaways about what’s on your plate, how much you move (even if you’re starting now), and how you sleep and restore. No pressure. Just useful insight to help shape a sharper, more vibrant day.WE DISCUSS:(1:14) Welcome and what we’re going to cover today(5:35) Study 1 – Plant Protein and Longevity: What 57 years of global data reveal(13:36) Study 2 – Movement and the Brain: How even 10 minutes a day can reduce dementia risk  (21:02) Study 3 – Magnesium L-Threonate: A unique form of magnesium that improves sleep and memory(29:32) 3 Things to Try This Week: Simple shifts to test out in your life(30:33) Gratitude and a reminder to tune in next timeCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow: • Subscribe to get new episodes as soon as they drop • Rate & Review the show—your feedback helps others find the podcast • Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social mediaThank 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:Study 1:Andrews, C. J., Raubenheimer, D., Simpson, S. J., Alhiabi, M. M., & Makarem, N. (2025). Associations between national plant-based vs animal-based protein supplies and age-specific mortality in human populations. Nature Communications, 16, Article 3431. https://doi.org/10.1038/s41467-025-58475-1Study 2:Wanigatunga, A. A., Dong, Y., Jin, M., Leroux, A., Cui, E., Zhou, X., Zhao, A., Schrack, J. A., Bandeen-Roche, K., Walston, J. D., Xue, Q. L., Lindquist, M. A., & Crainiceanu, C. M. (2025). Moderate-to-vigorous physical activity at any dose reduces all-cause dementia risk regardless of frailty status. Journal of the American Medical Directors Association, 26(3), 105456. https://doi.org/10.1016/j.jamda.2024.105456 Study 3:Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X, 8, 100121. a...

In this special compilation episode, Dr. Wendy Bazilian offers a collection of “Mindful Minutes” she has shared in previous episodes for you to enjoy anytime you need a pause, a breath, or a gentle moment to ground yourself.This episode features a string of guided Mindful Minutes from 1,000 Waking Minutes, each focusing on a different aspect of well-being under the pillars of “Eat well, Move daily, Be healthy®.”While Wendy is currently taking a little time to rest, reconnect, and recreate with family and in nature, this episode brings together several powerful moments from previous episodes — offering you the chance to revisit them all in one place or try them for the first time.Here’s what you’ll hear: (3:17) Five Senses Mini Meditation – from 'Meditate with Ease: Everyday Ways to Bring Mindfulness Into Your Life' - A 90-second practice to reconnect with your body and breath through taste, touch, sight, sound, and smell.(7:04) Synergy Visualization and Pairing Practice – from 'Why Some Foods are Better and Healthier Together (Synergy)' - A reflection on food pairings, life partnerships, and small changes that create powerful outcomes. (10:35) Playground Joy Visualization – from 'Why Adults Need Recess and How to Reclaim Joyful, Healthy Movement' - A playful guided memory to reconnect with joy, childhood, and the value of movement and recess for adults. (14:15) Criticism to Curiosity Practice – from 'How to Clear Your Mind (and Mouth) of Criticism' - A mindful pause to soften harsh inner voices and bring awareness to how we meet ourselves and others. (16:06) Grounding and Renewal Practice – from 'Breaking the Criticism Loop: Daily Tools for More Calm' A simple, centering practice to help anchor your awareness and re-energize your next steps.Whether you’re listening while walking, resting, working, or winding down, this episode is yours to return to — a toolset of calm moments to keep close.CONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT: If you’re enjoying 1,000 Waking Minutes, help us grow! • Subscribe to get new episodes as soon as they release.. • Rate & Review the show—your feedback helps others find the podcast. • Join the conversation! Share your thoughts or questions by visiting the website or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together.A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

In this very brief episode, Dr. Wendy Bazilian shares a personal reflection on why true rest and recreation are not luxuries—they're essential parts of health. As she takes a short break to reconnect with family, nature, and herself, she offers thoughtful reminders about the creative, healing power of play, presence, and pausing.Whether you’re already taking time off or planning your next moment of rest, recreation or vacation, this episode invites you to reframe “rest” as a necessary rhythm of wellbeing.Featuring a quote from poet David Whyte and wisdom from Wendy’s 6-year-old daughter, this heartfelt message is a gentle nudge to explore, recharge, and remember what truly matters.CONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow! • Subscribe to get new episodes as soon as they drop. • Rate & Review the show—your feedback helps others find the podcast. • Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

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: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow! • Subscribe to get new episodes as soon as they drop. • Rate & Review the show—your feedback helps others find the podcast. • Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCES: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.124.068669Bettmann, J. E., et al. (2024). Nature Exposure, Even as Little as 10 Minutes, is Likely to Yield Short-Term Benefits for Adults with Mental Illness: A Meta Analysis. Ecopsychology. https://doi.org/10.1089/eco.2023.0063 Merle, B. M. J., et al. (2025). The Mediterranean Diet and Age-Related Macular Degeneration Risk. Nutrients, 17(6), 1037. https://www.mdpi.com/2072-6643/17/6/1037

In this special replay episode of 1,000 Waking Minutes, Dr. Wendy Bazilian joins Jenny Hutt on the Just Jenny podcast for a real, energizing, and thoughtful conversation about midlife, metabolism, hormones, GLP-1 medications like Ozempic and Mounjaro, and what it truly means to feel good in your body.Originally recorded for Jenny’s “Weight Wednesday” series, the recent conversation explores the evolving ways we think about weight, wellness, and identity in the shifting seasons of life. From the emotional complexity of body changes to the science of food, cravings, muscle, and movement—it’s an unfiltered, honest exchange between two women with decades of lived and professional experience (and a shared Tufts University connection).Whether you’re navigating midlife, feeling overwhelmed by wellness headlines, curious about medication, or looking for a grounded perspective on your health—this conversation brings science, strategy, and self-compassion together.It’s exactly the kind of episode that belongs here on 1,000 Waking Minutes: real life, lived well.We Discuss:(8:21) The public scrutiny around how people lose weight—and why it’s no one-size-fits-all(10:50) GLP-1 medications like Ozempic and Mounjaro—how they help, how they don’t, and what still matters most(16:55)  “Resizing” vs. 'losing' weight and why words matter when it comes to health(20:57) A superfood brownie debate, and the role of food joy(31:43) The role of nutrition during weight loss, especially with medication support(37:37) A refreshing take on movement and exercise: finding what you’re “least allergic to”(42:05) Midlife metabolism shifts, cravings, and hormonal realities(36:07) The value of humor, honesty, and hope in navigating body changes and self-talkYou can also find and subscribe to Just Jenny with Jenny Hutt wherever you get your podcasts, and follow her on Instagram at @JustJennyHutt. For more information, visit jenniferhutt.com.CONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow! • Subscribe to get new episodes as soon as they drop. • Rate & Review the show—your feedback helps others find the podcast. • Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

As we enter the season of sunshine and fresh starts, this new episode of 1,000 Waking Minutes invites you to rediscover one of the most powerful places for well-being: your local farmers market.In this special story-meets-science episode, Dr. Wendy Bazilian explores the personal joy, health benefits, and wide-reaching ripple effects of shopping local—through farmers markets, co-ops, and CSA produce boxes.She shares a heartfelt visit to Sage Hill Ranch Gardens, a family-run regenerative farm in North County San Diego, and weaves in current research on how eating locally can benefit your mind, your body, and even your community’s economy and climate.Whether you're a longtime farmers market fan or thinking about making your first visit this season, this episode offers practical ways to engage and inspiring reminders that the choices we make with our food can shape our health and our world.We Discuss(1:50) A visit to Sage Hill Ranch Gardens and the joy of seasonal food(13:06) The science of local eating: mental health, digestion, disease prevention, connection, well-being(21:52) 5 practical steps to find, visit, and get the most from your market(31:25) What CSAs and food co-ops really are—and why they matter now(XX:XX) The ripple effect: economic, environmental, and personal returns(35:16) A reminder of FLOWS and the power of Fresh, Local, Organic, Whole, and Seasonal.(35:58) A warm recap and invitation to take one small step this weekTo find CSA and produce box options, you can check out:• LocalHarvest.org/csa• USDA CSA Directory• Good Food for All – Produce Box ProgramYou can also google things like…:“CSA nearme”“Produce subscription box [your city]”“Good Food for All produce program”CONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow! • Subscribe to get new episodes as soon as they drop. • Rate & Review the show—your feedback helps others find the podcast. • Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCES:Farmers Market Coalition. (n.d.). Farmers markets support healthy communities. Retrieved May, 2025, from https://farmersmarketcoalition.org/education/farmers-markets-support-healthy-communities/Hu, X., Clarke, L. W., & Zendehdel, K. (2021). Farmers’ market usage, fruit and vegetable consumption, meals at home and health–Evidence from Washington, DC. Sustainability, 13(13), 7437.

THIS IS A REPLAY OF A POPULAR EPISODE! AND WITH SUMMER RIGHT AROUND THE CORNER, IT’S A GOOD TIME TO THINK ABOUT THIRST AND THE WHYs AND HOWs TO QUENCH IT. CHEERS!Is your body getting the hydration it needs to thrive? Do you struggle with drinking enough water throughout the day? Dr. Wendy Bazilian dives into why water is essential not only for quenching thirst but for supporting overall health, boosting energy, and enhancing mental clarity. You’ll hear science-backed insights into hydration’s role in heart health, cognitive function, metabolism, and immune function, along with practical tips to help you stay hydrated throughout the day. Plus, enjoy a mindful minute designed to help you connect with your body’s hydration needs. Small changes can make a big difference! Listen in to discover how staying hydrated can improve your waking minutes each day.FROM THE EPISODE:“Three quarters of our brain is water. We are one big sponge up there inside our skull. So, even the mildest dehydration can cause brain fog and make it harder to focus.”WE DISCUSS:Audio:(0:55) The link between hydration and health, energy, and focus(4:59) A personal story about hydration challenges in communities with limited access to clean water(9:05) How much water we really need each day and what beverages and foods count(13:27) ROIs of hydration: How it benefits the heart, brain, mood, metabolism, and immune system(28:17) A mindful minute focused on appreciating water’s role in our body and mind(32:07) Practical tips to make hydration a daily habit (42:05) A question to ponder and reflect on (42:53) Closing remarks and gratitude to my team and you for joining me on this journey7-DAY HYDRATION CHALLENGE If you’re up for a little adventure, try this 7-day challenge and discover what works best for you to stay hydrated. Enlist a friend to hold yourself accountable, and have more fun in the process! • Day 1: Calculate your daily water needs. Take your weight in pounds and divide it in half. That’s how many ounces a day you should aim for. For 150 pounds, it would be 75 ounces or about nine cups a day.• Day 2: Add more hydrating foods to your meals. Listen at (35:31) for tips.• Day 3: Try different types of hydrating beverages—sparkling water, infused water, herbal teas, etc. Listen at (10:39) to hear what counts.• Day 4: Check the color of your urine to assess hydration. Listen at (11:53) for an explanation! • Day 5: Set up a tracking system that feels right—whether it’s digital or analog. Listen at (37:12) for tips.• Day 6: Track your water intake plus any non-water beverages you drink, like coffee or juice.• Day 7: Reflect on the experience, celebrate your progress, and keep going with the habits that felt best.REFERENCES (see below)CONNECT WITH WENDYFollow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.comPLEASE SUPPORTIf 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...

A new Science You Can Use episode — three studies that translate into simple, real-world steps you can take today. In this episode, Dr. Wendy Bazilian brings evidence to life with approachable explanations, practical tips, and the kinds of changes that actually fit into your day. What recent research says about butter vs oils for cooking,  how briskly you clean your kitchen and its impact on longevity, and yes—even what fruit you eat before bed—this episode blends solid research with relatable guidance for your 1,000 waking minutes.Whether you’re a nutrition pro, wellness enthusiast, or just someone trying to feel a little better each day, you’ll walk away with useful, doable takeaways.WE DISCUSS(2:29) Intro: Why this science update matters now(4:22) Study 1: Plant-based oils vs. butter — a small swap with big benefits(10:54) Study 2: Incidental physical activity (IPA) and mortality risk(17:51) Study 3: The kiwi-sleep connection (and why it's back in the spotlight)(32:47) Three things to try this week (what to do with this information right away!)(33:45) A warm recap and invitation to shareCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!Subscribe to get new episodes as soon as they drop.Rate & Review the show—your feedback helps others find the podcast.Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCES:Study 1: Plant-Based Oils and Mortality SuZhang Y, Chadaideh KS, Li Y, et al. Butter and Plant-Based Oils Intake and Mortality. JAMA Intern Med. 2025;185(5):549–560. doi:10.1001/jamainternmed.2025.0205https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2831265Summary: Higher butter intake was linked to a 15% increased risk of total mortality; higher plant-based oil intake (olive, avocado, chia, walnut) was linked to a 16% reduced risk. Just two teaspoons a day of plant-based oil instead of butter was associated with a 17% lower risk of death.Practical Tip: Swap in olive, avocado, or chia oil for sautéing or dressings a few times a week.Study 2: Incidental Physical Activity and Heart Disease Risk Stamatakis E, Biswas RK, Koemel NA, Sabag A,

What happens after you pause the critic?After you catch the thought, let it pause, and create space — what fills that space?In this episode, Dr. Wendy Bazilian continues the conversation from the last episode about creating a criticism-free day — and explores what comes next: the practices that build resilience, creativity, and compassion when the critic steps back.Join Dr. Wendy as she shares real-life examples, simple (but powerful) language shifts, the science behind positive self-talk, and how mindful awareness can reshape not just our reactions but our whole mindset over time. This isn't about ignoring frustration or forcing positivity. It is about softening our lens, strengthening our resilience, and making space for calm, curiosity, and connection.You will leave with three specific, research-backed practices — and an invitation to notice, reframe, and rewire in your waking minutes.We discuss:(1:46) A quick recap of the CLEAR™ method and why pausing is just the beginning(5:12) A story about when the Keynote was in peril: When things go wrong, how self-talk shifted everything(8:32) Why it’s not about ignoring challenges but resilience, and why biting your tongue isn’t the same as changing your mindset(11:19) Language swaps: real-world examples to soften your self-talk and daily commentary(19:48) Gratitude as a tool for resilience and stress reduction(23:47) The hidden power of mindful noticing and non-reactivity(26:04) How tiny daily practices rewire the brain for resilience and connection(29:29) A mindful minute of reflection and reset to anchor the practices into your dayCONNECT WITH WENDYFollow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORTIf you are enjoying 1,000 Waking Minutes, help us grow:Subscribe so you never miss an episodeRate and review the show — your feedback helps others find the podcastShare it with a friend or colleague who could use a little more calm, compassion, and clarity todayThank you for tuning in to 1,000 Waking Minutes and being part of this journey — together. A heartfelt thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the talented Beza for our theme music, Pearl Preis Photography and Design, Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMERThe 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.

We all do it — the comment under our breath, the sharp thought in traffic, the eye-roll during a conversation, or the self-judgment in the mirror. In this episode,Dr. Wendy Bazilian invites you to go beyond just pausing the inner critic — and start replacing it with something better.Join Wendy for a refreshingly real and research-backed exploration of why criticism shows up so often (even when we don’t mean for it to), and what we can gently practice instead. Learn my CLEAR™ method for pausing and redirecting criticism, hear what neuroscience and behavior change research have to say about shifting our habits, and take part in a mindful minutedesigned to create space, soften your thoughts, and reconnect with curiosity, calm, and clarity.Together, we’ll make room for a more thoughtful, compassionate, and grounded way of moving through our 1,000 waking minutes. WE DISCUSS:(1:32) A morning moment with my daughter that sparked this episode — and the wisdom of ‘practicing the practices’(10:01) Why criticism feels so automatic — and why it’s not really our fault (hello, brain wiring)(14:00) Quieting the negativity loop and understanding habit loops with Dr. Judson Brewer(18:29) The two systems of thinking from Daniel Kahneman — and how criticism comes from the faster one(20:28) Beginner’s mind and Zen teachings on curiosity over certainty(22:50) Why self-compassion matters: Science-backed benefits of positive internal dialogue (24:55) A Mindful Minute: A short guided practice to shift from critique to curiosity(28:39) The CLEAR™ method: A 5-step process to catch and shift the pattern of critique(34:47) Encouragement to try this with a friend — and how even one day of trying can create ripple effectsCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!Subscribe so you never miss an episodeRate & Review the show — your feedback helps others find the podcastShare it with a friend or colleague who could use a little less noise and a little more clarity todayThank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

In this continuation of last week’s episode, we return to FLOWS — Fresh, Local, Organic, Whole, and Seasonal — not as a rigid rulebook, but as a flexible, feel-good philosophy to support your health in real life.In Part 2, Dr. Wendy Bazilian explores the science behind FLOWS: how whole and fresh foods interact in the body, why texture and food form matter, and how patterns of eating can support long-term health and vitality. You’ll also hear personal reflections — from weekend crafts with her daughter to the story of a woman’s daily routine of collecting water in her bucket  — reminding us that nourishment isn’t just what’s on the plate, but also how we move through life.You’ll also take away simple, practical ways to apply FLOWS in everyday moments — from grocery shopping to meal prep — and end with a calming Mindful Minute to carry this sense of flow into the rest of your waking minutes.WE DISCUSS:(1:47) A quick reminder of what FLOWS means — how it’s a framework, not a checklist(7:47) A personal moment about “what flow means” from Wendy’s 6-year-old daughter(11:05) The woman and the bucket of water(15:44) Whole foods, nutrient bioavailability, and the food matrix(19:41) Satiety, texture, and what helps manage hunger and blood sugar(21:35) Dietary patterns and why what’s on the plate matters more than isolated nutrients(25:15) Positive nutrition and the power of focusing on what to add over calories or avoiding(28:38) A Mindful Minute (31:24) Practical tips for applying FLOWS at the store, in your kitchen, and dining out(38:26) Final thoughts and a reminder that FLOWS is about rhythm, not rulesCONNECT WITH WENDYFollow on Instagram: @1000WakingMinutes Visit the website: wendybazilian.comEmail: 1KWM@wendybazilian.comPLEASE SUPPORTIf you’re enjoying 1,000 Waking Minutes, help us grow!Subscribe to get new episodes as soon as they dropRate & Review the show — your feedback helps others find the podcastShare the show with a friend or on social mediaThank you for being part of this journey — together.A huge thank you to our amazing collaborators including our production and marketing teams, Gabriela Escalante, the ultra-talented Beza for the theme music, Pearl Preis for photography and design, Danielle Ballantyne, Jen Nguyen, Joanna Powell — and of course, Wendy’s family and everyone working behind the scenes.HEALTH DISCLAIMERThe 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.

Are you ready to rethink the way you approach food—not as a set of rigid rules, but as a philosophy that flows with your life? In this episode, Dr. Wendy Bazilian introduces her original framework called FLOWS, an inspiring and flexible guide to eating well every day.You’ll learn how Fresh, Local, Organic, Whole, and Seasonal choices aren’t about perfection, but about possibilities,  and how FLOWS can  help you find a rhythm with your meals and snacks that feels natural and empowering.WE DISCUSS:(4:32) How FLOWS was born: An empowering philosophy, not a rigid rulebook(6:25) The FLOWS Philosophy: What it means and how it can be used to guide your choices(9:33) Fresh, flavorful produce(12:01) Locally-grown and locally-produced foods that you Love(14:02) Organic options, sometimes(19:57) Whole foods and whole grains (23:23) Seasonal foods that are satisfying and sustainable for you and the planet(25:39) A few practices you can try and a moment of gratitude and reflections on our time togetherCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutes Visit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!Subscribe to get new episodes as soon as they drop.Rate & Review the show—your feedback helps others find the podcast.Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together.A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

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 fatigueStay consistent without being perfectBuild habits that actually lastWe’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 overwhelmCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!Subscribe so you never miss an episodeRate & Review—your feedback helps others find the podcastShare with a friend who could use a little more balance in their lifeThank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators, including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCES:Fournier, M., Keller, J., Fleig, L., Knoll, N., & Hagger, M. S. (2021). Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. British Journal of Health Psychology, 26(3), 813–830. https://bpspsychub.onlinelibrary.wiley.com/doi/10.1111/bjhp.12504 Ordali, E., Marcos-Prieto, P., Avvenuti, G., Bilancini, E., & others. (2024). Prolonged exertion of self-control causes increased sleep-like frontal brain activity and changes in aggressivity and punishment. Proceedings of the National Academy of Sciences, 121(47), e2404213121.a

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 healthThe omega-3 and omega-6 balance: What matters most?Why ‘ratio’ isn’t the full pictureCooking with oils: Flavor, function, and how to choose the right oneFun, practical ways to incorporate different culinary oils into your mealsA surprising way chia oil can enhance your favorite dishesCheck out Sound Bites® with Melissa Joy Dobbins for more insightful conversations on food, nutrition, and health. You can find her podcast wherever you listen, or visit soundbitesrd.com for all her episodes and resources.As always, I appreciate you tuning in and sharing your waking minutes with me. Let me know your thoughts, share this episode if it resonates with you, and stay tuned for more balanced, real-world discussions ahead!CONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!Subscribe to get new episodes as soon as they drop.Rate & Review the show—your feedback helps others find the podcast.Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.ABOUT MELISSA:Melissa Joy Dobbins MS, RDN, CDCES – (https://soundbitesrd.com/about-melissa/ ) Melissa is the CEO of Sound Bites® Inc., a food and nutrition communications business where she promotes sound science, smart nutrition and good food. She is also the host of the popular Sound Bites® Podcast where she interviews experts on a variety of topics ranging from fad diets to farming,...

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.From the Episode“This powerful trio works together to help slow biological aging and lower disease risk. Think of these as like the longevity dream team.”We Discuss: (1:47) Introduction: Why science updates matter and what’s on today’s agenda (4:13) Approaches to longevity:  What the latest research says about a trio of nutrients and lifestyle behaviors (10:33) The FDA’s new definition of “healthy” for food labels—what’s changed and why it matters(18:41) Polyphenols and brain health—how these “fighter nutrients” support cognition(27:02) Practical takeaways and how to use this research in daily lifeCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: 1KWM@wendybazilian.comPLEASE SUPPORT:If you’re enjoying 1,000 Waking Minutes, help us grow!Subscribe to get new episodes as soon as they drop.Rate & Review the show—your feedback helps others find the podcast.Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting on social media.Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams, and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.HEALTH DISCLAIMER:The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.REFERENCES:Bischoff-Ferrari, H.A., Gängler, S., Wieczorek, M. et al. (2025). Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial. Nature Aging. https://doi.org/10.1038/s43587-024-00793-yU.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-claimCarrillo, J. Á., Arcusa, R.,...