1,000 Waking Minutes

Wendy Bazilian
  • 4.9 (45)
  • 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. 2d ago

    53 - Time, Friendship, and Being Present: A Conversation with Lori Schulweiss and Jenn Giamo

    In this special guest episode of 1,000 Waking Minutes, Dr. Wendy Bazilian is joined by Lori Schulweiss and Jenn Giamo, the voices behind the podcast Everybody Talks, for a candid, funny, thoughtful conversation about time, friendship, stress, wellness, aging, work, movement, dogs, joy, and the challenge of being truly present while living modern life. Together, they explore what it means to spend our waking minutes well, from perfectionism and productivity to family, seasons of life, grief, movement, mindfulness, and the small everyday moments that quietly shape us. The conversation moves from Central Park cherry blossoms and dogs living fully in the moment… to the pressure to constantly “do,” the realization that time moves quickly, and the growing desire to slow down enough to actually experience life while we’re living it. This episode feels less like an interview and more like sitting at the table with friends sharing honest reflections about work, life, identity, aging, joy, and what really matters. Lori Schulweiss is a longtime television producer with Live with Kelly and Mark and co-host of Everybody Talks. Jenn Giamo is a wellness professional, certified trainer, yoga instructor, and co-host of Everybody Talks. WE DISCUSS: WE DISCUSS: (00:00) Why this conversation felt like the right first guest episode for 1,000 Waking Minutes (6:35) When work and personal life blur together in wellness, media, and modern life (17:19) Central Park, cherry blossoms, seasons, and the beauty of fleeting moments (31:09) Aging, perspective, friendship, grief, and realizing how quickly time moves (44:16) Productivity, perfectionism, and the pressure to optimize every minute (56:45) Dogs, joy, movement, mental health, and living more fully in the present (58:44) Looking up, slowing down, and appreciating the life unfolding around us You can find Lori Schulweiss and Jenn Giamo at Everybody Talks and at EBT Podcast on YouTube. Thank you for spending a few of your waking minutes with us today. CONNECT WITH OUR GUESTS: Lori Schulweiss and Jenn Giamo are the co-hosts of the wellness and lifestyle podcast Everybody Talks, where they explore health, mindset, relationships, aging, movement, and the everyday realities of trying to live well in modern life with honesty, humor, and heart. Follow Everybody Talks: Instagram: @every.body.talks https://www.instagram.com/every.body.talks YouTube: @EBTPodcast https://www.youtube.com/channel/UCZpVyhC-3qrhDWJ8wJleOjQ Podcast: Every. Body. Talks. Apple: https://podcasts.apple.com/us/podcast/every-body-talks/id1697412102 Spotify: https://open.spotify.com/show/0n0tLPoheixkz8axq1zgdb?si=0dNp1FaWRm2lqDKUfKHLOg&nd=1&dlsi=c2971f182ef942f2 Website: https://www.everybodytalkspodcast.com/ 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.

    1h 4m

  2. May 6

    52 - Science You Can Use: These 3 Daily Habits May Be Shaping Your Brain More Than You Think

    What if the smallest, most familiar parts of your day are quietly shaping your brain? In this Science You Can Use episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores three fascinating studies that follow people over decades, scan the brain in real time, and track everyday habits most of us barely think about. From coffee and tea to fast, reactive movement like ping pong… to simply listening to music, this episode reveals how ordinary patterns—repeated over time—may influence memory, cognitive resilience, and how the brain adapts as we age. What makes this research so compelling is not what it asks you to add—but what it helps you see more clearly. Because these aren’t extreme interventions or dramatic overhauls. They’re already part of your day. This episode connects the science to real life—offering practical, thoughtful ways to engage with your routines differently, and perhaps more intentionally. A few sips. A few minutes of play. A song in the background. Over time, those moments may be doing more than passing time - they may be shaping how you think, feel, and remember. WE DISCUSS: (00:00) Intro: The unnoticed moments shaping your brain (8:03) Eat Well: Coffee, tea, and a 40-year look at memory and dementia risk (13:49) Why consistency - not intensity - matters in daily nutrition habits (14:37) Move Daily: What ping pong reveals about brain wiring, speed, and adaptability (21:02) Open-skill movement and why reaction-based activity engages the brain differently (25:44) Be Healthy: Music, memory, and a 39% lower risk of cognitive decline (36:02) Designing your day: how environment, rhythm, and “pastimes” shape your brain over time (37:13) The power of small, repeated choices across your 1,000 waking minutes 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 & REFERENCES(Insert your APA references here — happy to format once you confirm which studies you want listed exactly from transcript) Coffee & Tea Study (JAMA) Zhang, Y., Liu, Y., Li, Y., et al. (2026). Coffee and tea intake, dementia risk, and cognitive function. JAMA, 335(11), 961–974. https://doi.org/10.1001/jama.2025.27259 Optional refinement if you want full author listing (APA allows up to 20 authors before “et al.”): I can expand this if needed. Table Tennis / Brain Connectivity Study Zheng, C., Cao, Y., Li, Y., Ye, Z., Jia, X., Li, M., Yu, Y., & Liu, W. (2024). Long-term table tennis training alters dynamic functional connectivity and white matter microstructure in large-scale brain regions. Brain Research, 1838, 148889. https://doi.org/10.1016/j.brainres.2024.148889 Music & Dementia Study Jaffa, E., Wu, Z., Owen, A., Phyo, A. A. Z., Woods, R. L., Orchard, S. G., Chong, T. T.-J., Shah, R. C., Murray, A., & Ryan, J. (2025). What is the association between music-related leisure activities and dementia risk? A cohort study. International Journal of Geriatric Psychiatry, 40(10), e70163. https://doi.org/10.1002/gps.70163

    43 min

  3. Mar 4

    51 — How to Measure a Life: 365 Buttons, Journaling & the Art of Noticing Time

    Life is often measured in milestones — birthdays, graduations, anniversaries — but it’s truly shaped in much smaller moments. The ordinary Tuesdays. The conversations you didn’t know would matter. The laughter that echoes long after the day ends. In this reflective and research-informed Episode 51 of 1,000 Waking Minutes, Dr. Wendy Bazilian explores a viral idea known as “365 Buttons” and what it reveals about a deeply human instinct: the desire to witness time as it passes. Blending philosophy, psychology, and behavioral science, this episode connects: The Japanese concept of mono no aware — a quiet awareness of impermanenceThe “fresh start effect” and how temporal landmarks motivate changeResearch on expressive writing and emotional processingThe science of self-monitoring and why tracking sharpens awareness You’ll hear personal stories — from an eighth-grade time capsule to a single-line journal — and practical, low-pressure ways to mark your days without perfection or performance. Because we don’t experience life in years. We experience it in moments. And you get to decide how to notice yours. WE DISCUSS:(0:00) Intro: 1,000 waking minutes and the illusion that time simply runs together (1:41) The viral “365 Buttons” moment — and why marking time resonates so deeply (6:24) Mono no Aware: cherry blossoms, impermanence, and the art of noticing (11:26) The Fresh Start Effect: how birthdays, Mondays, and new years spark behavior change (13:29) The science of expressive writing: how journaling helps process emotion and reduce stress (24:36) Self-monitoring research: why tracking food, movement, money — or memories — changes awareness (26:23) Practical ways to mark time: single-line journaling, seasonal containers, memory jars, and writing to your future self (0:00) Self-monitoring research: why tracking food, movement, money — or memories — changes awareness (0:00) Practical ways to mark time: single-line journaling, seasonal containers, memory jars, and writing to your future self RESEARCH & REFERENCESDai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563–2582. https://doi.org/10.1287/mnsc.2014.1901 https://faculty.wharton.upenn.edu/wp-content/uploads/2014/06/Dai_Fresh_Start_2014_Mgmt_Sci.pdf Pennebaker, J. W., & Chung, C. K. (2011). Expressive writing: Connections to physical and mental health. In H. S. Friedman (Ed.), Oxford Handbook of Health Psychology. https://psycnet.apa.org/record/2013-01232-018 Sohal, M., Singh, P., Dhillon, B. S., & Gill, H. S. (2022). Efficacy of journaling in the management of mental illness: a systematic review and meta-analysis. Family medicine and community health, 10(1), e001154. https://doi.org/10.1136/fmch-2021-001154 https://pmc.ncbi.nlm.nih.gov/articles/PMC8935176/ Abeltino, A., Riente, A., Bianchetti, G., Serantoni, C., De Spirito, M., Capezzone, S., Esposito, R., & Maulucci, G. (2025). Digital applications for diet monitoring, planning, and precision nutrition for citizens and professionals: a state of the art. Nutrition reviews, 83(2), e574–e601. https://doi.org/10.1093/nutrit/nuae035 https://pmc.ncbi.nlm.nih.gov/articles/PMC11986332/ 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.

    41 min

  4. Feb 18

    50 - Your Heart Is Working Every Second: The Foods That Help Protect It

    Your heart is working every second of your life. It beats more than 100,000 times each day, delivering oxygen, nutrients, hormones, and immune support to every cell in your body. It adapts moment by moment to what you do, how you move, how you rest, and what you eat. In this important and empowering episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores why heart health matters in ways that go far beyond avoiding disease. You’ll learn how your cardiovascular system functions, why vascular flexibility and circulation are essential to your overall health, and how daily choices influence your heart’s ability to respond and recover. Most importantly, this episode highlights specific, science-supported foods that help protect cardiovascular health—including cherries, tomatoes, berries, oats, nuts, leafy greens, fatty fish, avocados, chia seeds, and dark chocolate—and explains how their nutrients support healthy blood vessels, cholesterol balance, inflammation regulation, and circulation. You’ll also experience a guided breathing moment to connect with your own pulse and observe how responsive your cardiovascular system is in real time. This episode brings heart health into focus not as a distant medical concern, but as a living system that responds to your choices each day—and gives you clear, practical ways to support it through your 1,000 waking minutes. WE DISCUSS:(0:00) How the heart is central to our lives - biologically, emotionally, culturally (3:55) Why heart health is about daily physiology—not just avoiding heart attacks or disease (6:36) How circulation, blood vessels, and vascular flexibility shape cardiovascular health (10:38) The science behind “Eat Red”: cherries, tomatoes, berries, and their role in vascular function (15:43) Key cardiovascular-supportive foods including oats, nuts, fatty fish, leafy greens, avocados, chia seeds, and dark chocolate (22:21) How nutrients like fiber, omega-3 fats, polyphenols, nitrates, and unsaturated fats help support heart health (23:12) A guided breathing moment to observe your heart’s adaptability and responsiveness (25:15) Practical ways to support cardiovascular health through food, movement, rest, and daily choices 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.

    29 min

  5. Feb 4

    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 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.

    42 min

  6. 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

  7. 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 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.

    52 min

  8. 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 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.

    41 min
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4.9
out of 5
45 Ratings

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
    57
  • Rating
    Clean
  • Copyright
    © Copyright 2026 Wendy Bazilian
  • Show Website
    1,000 Waking Minutes

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