1,000 Waking Minutes

Wendy Bazilian
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1,000 Waking Minutes

Every day, we experience 1,000 waking minutes on average. How are you spending yours? Join Dr. Wendy Bazilian on a journey to Eat well, Move daily, Be healthy.®, three pillars she believes can optimize these precious minutes toward your healthiest, most fulfilling life. With a healthy dose of Dr. Wendy’s infectious energy, she invites you to share time together to help you develop a real and compassionate connection to your health, your community, your environment, and most importantly, yourself. Dr. Bazilian is a Doctor of Public Health, Registered Dietitian Nutritionist, and certified Exercise Physiologist. She is a frequent expert contributor on LIVE with Kelly & Mark. Engage with Dr. Wendy at wendybazilian.com.

  1. -3 ДН.

    How a Simple ‘Good Morning’ Can Change You and the World

    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: 1KWM@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 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...

    39 мин.

  2. 11 ДЕК.

    How to Embrace the Holidays with Health, Connection, and Fun

    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: 1KWM@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: Helander, E.E. et al. (2016). Weight gain over the holidays in three countries. The New England Journal of Medicine, 375(12), 1200-1202. a href="https://www.nejm.org/doi/full/10.1056/NEJMc1602012" rel="noopener noreferrer"...

    53 мин.

  3. 4 ДЕК.

    Travel Well (Part 2): Tips to Stay Nourished Before, During, and After Your Journey

    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....

    43 мин.

  4. 27 НОЯБ.

    Travel Well (Part 1): How to Feel Good While Traveling—Even in Your Seat

    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.

    39 мин.

  5. 20 НОЯБ.

    Think Clearer, Feel Better: The Hydration Tips You Need

    Is your body getting the hydration it needs to thrive? Do you struggle with drinking enough water throughout the day? Dr. Wendy Bazilian dives into why water is essential not only for quenching thirst but for supporting overall health, boosting energy, and enhancing mental clarity. You’ll hear science-backed insights into hydration’s role in heart health, cognitive function, metabolism, and immune function, along with practical tips to help you stay hydrated throughout the day. Plus, enjoy a mindful minute designed to help you connect with your body’s hydration needs. Small changes can make a big difference! Listen in to discover how staying hydrated can improve your waking minutes each day. FROM THE EPISODE: “Three quarters of our brain is water. We are one big sponge up there inside our skull. So, even the mildest dehydration can cause brain fog and make it harder to focus.” WE DISCUSS: Audio: (0:55) The link between hydration and  health, energy, and focus (4:59) A personal story about hydration challenges in communities with limited access to clean water (9:05) How much water we really need each day and what beverages and foods count (13:27) ROIs of hydration: How it benefits the heart, brain, mood, metabolism, and immune system (28:17) A mindful minute focused on appreciating water’s role in our body and mind (32:07) Practical tips to make hydration a daily habit  (42:05) A question to ponder and reflect on  (42:53) Closing remarks and gratitude to my team and you for joining me on this journey 7-DAY HYDRATION CHALLENGE  If you’re up for a little adventure, try this 7-day challenge and discover what works best for you to stay hydrated. Enlist a friend to hold yourself accountable, and have more fun in the process!  Day 1: Calculate your daily water needs. Take your weight in pounds and divide it in half. That’s how many ounces a day you should aim for. For 150 pounds, it would be 75 ounces or about nine cups a day.Day 2: Add more hydrating foods to your meals. Listen at (35:31) for tips.Day 3: Try different types of hydrating beverages—sparkling water, infused water, herbal teas, etc. Listen at (10:39) to hear what counts.Day 4: Check the color of your urine to assess hydration. Listen at (11:53) for an explanation! Day 5: Set up a tracking system that feels right—whether it’s digital or analog. Listen at (37:12) for tips.Day 6: Track your water intake plus any non-water beverages you drink, like coffee or juice.Day 7: Reflect on the experience, celebrate your progress, and keep going with the habits that felt best. REFERENCES (see below) CONNECT WITH WENDY Follow me on Instagram: @1000WakingMinutes   Visit my website: wendybazilian.com PLEASE SUPPORT If you’re enjoying 1,000 Waking Minutes, help us grow! Subscribe to get new episodes as soon as they drop.Rate & Review the show. Your feedback helps others find the show.Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect with me on social media. Thank you for tuning in to 1,000 Waking Minutes and being part of this journey–together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the...

    47 мин.

  6. 13 НОЯБ.

    Unplug: How to Find Balance in a Digital World

    Discover the significant benefits of unplugging from the digital world to reconnect with yourself, improve mental and physical health, reduce stress, and foster real connections with the world around you. Through personal anecdotes, like a notable blackout in San Diego, and insights from experts like Sherry Turkle and Thich Nhat Hanh, this discussion reaches into the omnipresence of technology, recognizing its benefits and drawbacks, and emphasizes the need for intentional periods of disconnection. Dr. Wendy Bazilian provides practical strategies for finding digital respite, such as silent walking, establishing 'digital sunsets,' tech-free commutes, and micro-meditation moments to help you find balance in the digital world.  FROM THE EPISODE:  We don’t need to completely disconnect from technology, but finding moments of respite within our 1,000 waking minutes can truly recharge us. WE DISCUSS: (01:13) How technology permeates our waking minutes and the importance of unplugging (06:07) Exploring modern trends in unplugging (07:50) The 2011 San Diego blackout experience (17:59) ROI of unplugging: The mental and physical benefits (24:30) Silent walking: A mindful practice and why it's gaining popularity (25:20) The impact of technology on relationships (27:02) Physical strain from tech use (28:05) Gaining time by unplugging (29:09) Mindful minute to unplug, breathe, and reconnect with yourself (33:25) Practical tips for balancing tech and life: Try digital sunsets, silent walks, and time boundaries (42:10) The importance of reading aloud (45:51) A question to ponder and reflect on (46:25) Closing remarks and gratitude to my team and you! 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! Here's how you can show your support: 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, 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.

    50 мин.

  7. 6 НОЯБ.

    From Stress to Rest: Strategies for Better Sleep

    Do you struggle with sleep or feel like rest is always just out of reach? This episode dives into the essential role that quality sleep plays in our health, energy, and productivity. Join Dr. Wendy Bazilian to explore the science of sleep, how it impacts everything from our metabolism to mood, and why sleep is a powerful investment in ourselves. You’ll discover simple, practical tips for better sleep hygiene, such as creating a sleep-friendly environment and enjoying foods that support a healthy circadian rhythm, and take part in a mindful minute exercise to release stress from the day. Together, let’s embrace small, intentional changes that can make a significant impact on how we feel in our waking minutes because when we reclaim our rest, we thrive. FROM THE EPISODE: “Have there been times when you have had less sleep, less sleep than you need and actually started craving things and sort of curious later, like why am I gravitating toward that food? It has to do with sleep and our hormones.” WE DISCUSS: (6:15) Why sleep is the ‘golden chain’ that ties health and our bodies together’ (11:50) Science-backed ROI: How sleep impacts appetite hormones, weight management, blood sugar, metabolism, longevity, and more (20:34) Foods that can help promote a healthy sleep cycle (23:40) Storytime: The ‘worry tree’ and letting go of stress (26:20) A mindful minute inspired by the 'worry tree' and creating space for rest and renewal (29:28) Practical tips for better sleep hygiene with a three-step approach for better sleep  (40:40) A question to ponder and reflect on (41:20) Closing remarks and gratitude to my incredible team and you! 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.

    46 мин.

  8. 30 ОКТ.

    Floss Like a Boss: How This Daily Habit Boosts Whole-Body Health

    Your oral health is closely linked to your whole body health affecting things like your heart, digestion, inflammation, risk of chronic diseases, and more. In this episode, Dr. Wendy Bazilian takes a deep dive into the mouth as the gateway to our health, starting with the essential practice of daily flossing. Today on 1,000 Waking Minutes, you’ll learn how small daily habits, like flossing, and drinking water, or even eating cheese (yes - you heard that right!), can have a significant impact on your whole-body health. Whether you love your dentist or dread the visits, this episode will inspire you to rethink your oral care. FROM THE EPISODE:“Gum disease contributes to chronic inflammation, which we know is linked to everything from heart disease to diabetes, to arthritis, and potentially certain types of cancer. Flossing helps remove the bacteria….that can cause inflammation.” WE DISCUSS:(2:19) Musings and childhood memories related to dental care  (5:17) Why we’re talking about flossing and oral health (6:40) A story about a friend’s health scare linked to gum disease (9:22) The ROI: How flossing impacts heart disease, diabetes, inflammation, and digestion (15:15) A mindful minute to reflect on gratitude for small habits (18:25) How foods like apples, celery, strawberries, and cheese support oral health (20:59) Debunking myths: Is bubbly water bad for your teeth? Should I brush after every meal? (23:05) How to make flossing a part of your daily routine with habit stacking (28:47) A question to ponder and reflect on (29:26) Closing remarks and gratitude to my team and you! 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, 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.

    33 мин.
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Every day, we experience 1,000 waking minutes on average. How are you spending yours? Join Dr. Wendy Bazilian on a journey to Eat well, Move daily, Be healthy.®, three pillars she believes can optimize these precious minutes toward your healthiest, most fulfilling life. With a healthy dose of Dr. Wendy’s infectious energy, she invites you to share time together to help you develop a real and compassionate connection to your health, your community, your environment, and most importantly, yourself. Dr. Bazilian is a Doctor of Public Health, Registered Dietitian Nutritionist, and certified Exercise Physiologist. She is a frequent expert contributor on LIVE with Kelly & Mark. Engage with Dr. Wendy at wendybazilian.com.

Информация

  • Автор
    Wendy Bazilian
  • Годы выхода
    2 тыс.
  • Выпуски
    15
  • Ограничения
    Без ненормативной лексики
  • Авторские права
    © Copyright 2024 Wendy Bazilian
  • Сайт подкаста
    1,000 Waking Minutes

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