1,000 Waking Minutes

Wendy Bazilian
  • 4.9 (44)
  • NUTRITION
  • UPDATED WEEKLY

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. 5D AGO

    49 - A 2026 Health Trends Report Explained: GLP-1s, Wearables, and Food as Medicine

    When experts talk about health trends, it’s easy to focus on what’s new. But what matters far more is what lasts, and how those ideas actually translate into daily life. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian breaks down the newly released U.S. News & World Report Health Trends Survey for 2026, drawing on her firsthand experience as one of the expert panelists. Rather than chasing headlines, she explores what these trends reveal about how we’re thinking about health right now, and what that means for our everyday choices. From the rapid rise of GLP-1 medications, to the explosion of wearable health technology, to the renewed emphasis on food as medicine, this episode offers context, clarity, and practical perspective. Dr. Bazilian explains where these tools can be helpful, where they can create confusion, and how to use them in ways that actually support a well-lived life. Throughout the conversation, she returns to a central idea: health doesn’t happen in reports or devices — it happens in kitchens, on sidewalks, in routines, and in the repeatable moments that shape our days. Instead of rigid rules or endless optimization, this episode invites listeners to think in patterns, over time, and with intention. This is a grounded, evidence-based look at modern health - without hype, fear, or extremes - and a reminder that our most valuable resource is still time. FROM THE EPISODEWE DISCUSS: (0:00) Why health trends matter — and why context matters more than headlines (1:13) What the 2026 U.S. health trends really reflect about how we live (10:19) GLP-1 medications: appetite, muscle, and why nutrition per bite matters (21:03) Wearable health tech: patterns, not scorecards (30:50) Food as medicine, fiber, and what consistently supports long-term health (35:11) Why the future of health isn’t extremes — it’s integration over time (36:51) Bringing it home: choosing what fits your life and your waking minutes RESEARCH & REFERENCESUrban, A. (2026, January 5). Top health and nutrition trends for 2026. U.S. News & World Report. https://health.usnews.com/wellness/articles/top-health-and-nutrition-trends-for-2026 CONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.com Email me topics you want covered on the podcast: 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 podcast. Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social...

    42 min

  2. JAN 21

    48 - Posture Matters: How Standing Taller Can Improve Energy, Pain, and Focus

    Posture is one of the simplest — and most overlooked — strategies for protecting energy, reducing pain, and supporting how our bodies function every day. In this practical, science-grounded episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores why posture is not about appearance or etiquette, but about efficiency — working with gravity instead of against it. Blending research, clinical insight, and real-life stories, Dr. Bazilian explains how posture quietly influences low back pain, circulation, breathing, digestion, headaches, productivity, and confidence. From global data on musculoskeletal pain to the ripple effects of alignment on energy and focus, posture becomes a surprisingly powerful health investment hiding in plain sight. You’ll experience a posture-focused mindful minute inspired by Tai Chi traditions, learn three simple posture prompts you can use anywhere, and walk away with practical tools to “stand up to gravity” — literally and figuratively — across your 1,000 waking minutes. FROM THE EPISODEWE DISCUSS: (0:00) Welcome and why posture shapes how we function, not just how we look (1:29) Calling all slouchers: posture as a daily health strategy (8:13) The hidden cost of slouching and why small adjustments pay off (8:28) Low back pain, global disability, and posture as one of the most modifiable factors (12:28) Circulation, digestion, headaches, and the ripple effects of alignment (16:50) A Mindful Minute: the “silk thread” visualization and upright breathing reset (20:16) Three posture prompts: straighten-up cues, back-pocket stance, and “holding teacups” (29:11) Standing up to gravity and optimizing your energy across the day CONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.com Email me topics you want covered on the podcast: 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 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.

    31 min

  3. JAN 14

    47 - From Wellness Trends to What Works: Patterns to Focus on This Year

    January brings a flood of wellness trends. This episode cuts through the noise, highlighting the patterns that actually work—so you can invest your time, energy, and attention where it counts this year. The start of the year amplifies wellness noise. New diets. New devices. New promises competing for your time, energy, and attention.—but discernment matters more than ever. This episode offers a smarter way to start the year, focusing on the patterns that truly support how we eat, live, and connect. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes a different approach to “trends.” Instead of chasing fleeting fads, she reframes today’s wellness moment as a set of larger patterns shaping how we eat, move, and live—and how we decide what’s actually worth our effort. Dr. Bazilian introduces three powerful shifts guiding health right now: efficiency, enhancement, and connection. Together, these patterns help make life simpler, more nourishing, and more sustainable—without adding pressure, rigidity, or noise. From the quiet renaissance happening in the freezer aisle, to purposeful portions in an era of changing appetites, to the growing return to analog hobbies and shared movement, this episode is about discernment over distraction. It’s about building systems that work with your life—not against it. If you’ve ever felt overwhelmed by wellness trends, this conversation will help you step back, reset, and decide what truly fits your reality—and your 1,000 waking minutes each day. WE DISCUSS:(00:00) Why wellness trends feel exhausting—and how to view them differently (02:20) From fads to patterns: choosing discernment over distraction (04:16) The three major shifts shaping health right now: efficiency, enhancement, and connection (5:28) Efficiency: Getting More Nutrition per Bite and per Dollar(11:25) The “freezer renaissance” and why frozen foods deserve a second look (14:09) Purposeful portions in an era of changing appetites and GLP-1 medications (15:44) Why protecting muscle mass matters more than ever (23:08) Enhancement: Making What You Eat Work Better(23:40) Intentional additions instead of restriction (26:01) Why fiber has become the “new protein” (29:59) The fat reset: adding the right fats for nutrient absorption and synergy (26:12) Connection: The Pattern That Makes Everything Stick(38:07) Why connection determines whether health habits last (40:15) The rise of analog hobbies and non-digital restoration (43:29) Community fitness, accountability, and shared movement (48:21) Closing ReflectionsBuilding a personal ecosystem for health in the year aheadTAKEAWAYBefore trying the next trend, pause and ask: Does this make life easier—or harder? Does it fit my reality right now? The most powerful health shifts aren’t louder. They’re quieter, more intentional, and built to last. CONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.com Email me topics you want covered on the podcast: 1KWM@wendybazilian.com PLEASE...

    52 min

  4. JAN 7

    46 - The Power of Pause: How Short Breaks Reset Habits & Energy

    Dry January, dopamine detoxes, and how short breaks can be powerful and productive. What if the most effective way to change a habit isn’t to push harder — but to pause, briefly and on purpose? In this thoughtful and science-backed episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the power of intentional pauses as a tool for restoring energy, focus, and clarity. Using a pause from alcohol — such as Dry January — as a familiar example, she reframes short-term resets not as deprivation, but as opportunities to notice patterns, interrupt autopilot behaviors, and decide what actually feels worth carrying forward. Drawing on neuroscience, psychology, hydration science, and real-world experience — including her years at the Golden Door spa — Dr. Bazilian explains how small, purposeful breaks can recalibrate the brain, strengthen decision-making, improve hydration and sleep, and restore a sense of vigor. This episode also gently busts myths around “dopamine detoxes,” highlighting why behavior change is more about awareness than willpower. You’ll experience a guided mindful minute to practice pausing in real time, along with practical strategies to refine rituals, hydrate more effectively, navigate social situations with confidence, and stack pauses for greater benefit — all within the framework of your 1,000 waking minutes. This episode is an invitation to press pause not to stop life, but to return to it more present, intentional, and energized. FROM THE EPISODE “Sometimes it’s not about what we pour into the glass… it’s about what we pour into our moments.” WE DISCUSS(0:00) Welcome — why this episode is about pausing with intention, not pushing harder (1:27) Why January naturally invites pauses, resets, and reflection (3:49) A real-world example from Golden Door: what happens when alcohol is removed — and what replaces it (8:15) Why pushing harder isn’t always the answer — and how pausing can restore energy and focus (12:37) The neuroscience of habit loops and how pauses interrupt autopilot behavior (16:49) Hydration, functional hydration, and why replacing alcohol with fluids affects brain performance (20:17) Digital pauses, screen time research, and improved sleep and well-being (24:36) A Mindful Minute and practical strategies for taking a pause without losing ritual or joy (26:45) Reframing pauses as experiments — and choosing how we spend our waking minutes more intentionally CONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.com Email me topics you want covered on the podcast: 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 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

    41 min

  5. 12/17/2025

    45 - Science You Can Use: Menopause, Movement, and Midlife Health

    Menopause is finally getting the attention — and the science — it deserves. In this Science You Can Use episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores a meaningful shift in women’s health and what it means for how we move through midlife and beyond. This episode arrives at a moment when menopause care is being reconsidered — not through fear or outdated assumptions, but through updated evidence and lived experience. As the science evolves, the conversation expands beyond hormones alone to include what women can do, day to day, to feel stronger, steadier, and more at ease in their bodies. Dr. Bazilian takes a close look at movement — not as a generic recommendation, but as something that works differently during this stage of life. Drawing from three recent research reviews, she examines what the data actually show about physical activity and menopause symptoms, including sleep disruption, mood changes, fatigue, and bone health — as well as where movement helps, and where expectations need to be realistic. The focus isn’t on finding a perfect routine or doing more for the sake of it. It’s about understanding how the body responds during midlife, choosing forms of movement that make sense now, and using consistency — not intensity — to support both physical and mental well-being. You’ll also hear how movement fits alongside — not in place of — medical options, why timing matters in menopause care, and how breath, attention, and connection can shape the way healthy habits take hold and endure. WE DISCUSS:(0:00) Welcome — why menopause, movement, and this moment in science matter right now (3:46) The FDA makes announcement to remove black box warning on hormone replacement therapy medications - why now and what it means (8:03)  Why menopause, movement, and this moment in science matter right now (9:29) Study #1: Why there’s no single “best” workout in menopause — and what consistently helps symptoms (14:14) Study #2: How mind-body movement shows up for bone health during midlife (18:42) Study #3: The link between movement, sleep quality, mood, and fatigue in menopause (24:30) Practical ways to move through midlife that fit real life (26:30) Closing reflections on movement as medicine across the 1,000 waking minutes RESEARCH & REFERENCES[References will be listed here — placeholder] CONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.com Email me topics you want covered on the podcast: 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 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...

    30 min

  6. 12/03/2025

    44 - Fibermaxxing: Should You Try It?

    Fibermaxxing — you’ve probably seen the term on TikTok, in health headlines, or from wellness influencers layering oats, chia, and psyllium like it’s the next protein craze. But what does it actually mean—and is it worth the hype? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes a thoughtful look at the fibermaxxing trend: where it came from, what the science really says, and how to safely—and sanely—add more fiber to your life.  From the early days of “Uncle Sam” cereal calling itself a “natural laxative,” to the latest research connecting fiber to heart health, longevity, and even mental well-being, this episode brings clarity to a topic that’s as timeless as it is trending. Dr. Bazilian unpacks why “more” isn’t always “better,” how to increase fiber safely, and why hydration and gradual change make all the difference. Whether you’re a fiber newbie or a lifelong bran devotee, this short, smart episode will help you understand what fibermaxxing really means for your 1,000 waking minutes each day.  WE DISCUSS:(00:00) Intro (1:27) What “fibermaxxing” means—and why it’s trending (3:30) The surprising story behind Uncle Sam cereal and the word “laxative” (6:41) How much fiber is enough—and why “too much, too fast” can backfire (7:27) What the science really says about fiber and longevity, heart health, and mood (10:38) The right way to level up your fiber: food first, variety, and hydration (13:07) Real-world examples to help you get more fiber without the hype (17:32) Wendy’s take: Why balance and awareness beat extremes every time CONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.com Email me topics you want covered on the podcast: 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 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. RESEARCH & REFERENCESU.S. Department of Agriculture & U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020–2025 (9th ed.). Washington, DC. https://www.dietaryguidelines.gov Dietary Guidelines Advisory Committee. (2024). Scientific Report of the 2025 Dietary Guidelines Advisory Committee. Washington, DC: U.S. Department of Agriculture, Agricultural Research Service. a...

    22 min

  7. 11/25/2025

    43 - Laugh More, Stress Less: The Health Benefits of Humor and Joy

    There’s a reason a good laugh feels like it reaches all the way down to your bones — it’s one of the quickest ways the body remembers joy. In this uplifting and evidence-based episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores why laughter matters — from its power to rewire the brain and support heart health to its ability to boost immunity, reduce stress, and even help us “jog internally” without leaving the house. Blending research and real-life examples, including how comedy found its way back after 9/11, insights from Loma Linda University and Vanderbilt studies, and reflections on Andrea Martin’s Lady Parts, Dr. Bazilian connects humor and healing in ways that feel both relatable and inspiring. You’ll also experience a mindful minute to smile, breathe, and feel the lightness laughter brings — plus practical tips to “find your funny,” watch something that cracks you up, and even “smile loudly” as a daily health tool. FROM THE EPISODEWE DISCUSS: (00:00) Intro (1:34) Why laughter matters — emotionally, physically, and socially (2:47) The role of humor in healing and connection, from 9/11 to everyday life (5:44) Andrea Martin, Edith Prickley, and Lil Edith P in her memoir “Lady Parts” (12:13) How science shows laughter can help our brains, hearts, circulation, and immunity (19:02) A Mindful Minute: breathing, smiling, and softening through joy (21:04) Practical ways to bring more lightness and laughter into your 1,000 waking minutes (29:59) Wrapping up and meeting life a little lighter:... “give me the love, give me the stage, give me the laughter” CONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.com Email me topics you want covered on the podcast: 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 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. RESEARCH & REFERENCESMartin, Andrea. (2014). Lady Parts. HarperCollins Publishers. https://www.harpercollins.com/products/lady-parts-andrea-martin  Providence Heart & Vascular Team. (2021, April 14). Amazing ways laughter improves your heart health. Expert tips and advice for living your healthiest life. Providence Health Blog. Retrieved September 12, 2021, from ...

    34 min

  8. 11/12/2025

    42 - The Three-Bite Rule: Mindful Eating or Diet Trap?

    It’s all over social media — the three-bite rule. Influencers savoring  desserts, pasta, and pastries with the claim “just three bites.” The message? You can eat anything you want… as long as you stop after bite number three. Stop - Done - Basta! But what does that really teach us about food, choice, or control? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian weighs in on the trend, separating fact from fiction. . Drawing on more than two decades of clinical experience and  research in mindfulness and eating behavior, she explores why connection and awareness matters more than control. You’ll hear  what the science  says about restraint, awareness, and emotional engagement around food experiences and Dr. Bazilian’s own three-bite ‘practice’- a mindfulness strategy she’s taught for over 20 years that is rooted in curiosity, presence, and joy at the table. This shorter conversation is part of an occasional series where we unpack trending ideas and frequently asked questions with clarity, nuance, and credible science — all in service of helping you make the most of your 1,000 waking minutes each day. FROM THE EPISODEWE DISCUSS:(00:00) Introduction and welcome to the episode (2:51) What is the TikTok “Three-Bite Rule” and why it’s trending (7:34) What science tells us about restraint, mindfulness, and emotion (8:04) Three key studies (13:29) Why flexibility beats rigid control — in food and in life (17:11) Dr. Bazilian’s Three-Bite “Practice” (22:34) How to apply the practice in daily life (23:46) Reflection: choosing connection over control (25:51) Closing thoughts CONNECT WITH WENDY:Follow me on Instagram: @1000WakingMinutes Visit my website: wendybazilian.com Email me topics you want covered on the podcast: 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 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. RESEARCH & REFERENCESWatson, P., & Le Pelley, M. E. (2021). A meta-analysis of the relationship between eating restraint, impaired cognitive control and cognitive bias to food in non-clinical samples. Clinical psychology review, 89, 102082. https://doi.org/10.1016/j.cpr.2021.102082  Pepe, R. B., Coelho, G. S. de M. A., Miguel, F. da S., Gualassi, A. C., Sarvas, M. M., Cercato, C., … de Melo, M. E. (2023). Mindful eating for...

    28 min
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About

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.

Information

  • Creator
    Wendy Bazilian
  • Years Active
    2024 - 2026
  • Episodes
    53
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Wendy Bazilian
  • Show Website
    1,000 Waking Minutes

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