1,000 Waking Minutes

• A Special Collection of Mindful Minutes to Reset, Recharge, and Reconnect

  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: [email protected] 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.

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• Re-Creation, Not Just Vacation: A Brief Episode as Wendy Recharges

  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: [email protected] 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.

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• Science You Can Use: Eyes, Energy, and Endurance

  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: [email protected] 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

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• The Truth About GLP-1s, Midlife Cravings, and Resizing Your Body | Just Jenny Podcast x Dr. Wendy Bazilian

  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: [email protected] 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.

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• Eat Local, Feel Better: What FLOWS from Farmers Markets, Co-ops and CSAs

  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: [email protected] 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.

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