1,000 Waking Minutes

• Science You Can Use: The Truth About ‘Healthy’ Labels, Longevity Hacks & Brain-Boosting Foods

  We’re back with a Science You Can Use episode. Why? Because science is always evolving, and with it comes new research, regulations, and insights that shape the way we eat, move, and care for our health. In this special episode of 1,000 Waking Minutes, Dr. Wendy Bazilian breaks down three timely studies and what they mean for your daily life:A trio of behaviors that work together to slow biological aging and reduce disease risk.What the FDA’s new ‘healthy’ food label really means.How polyphenols—or ‘fighter nutrients’—may help protect brain health and support memory.We’ll look at the science, the practical takeaways, and how to bring it all into your 1,000 waking minutes.From the Episode“This powerful trio works together to help slow biological aging and lower disease risk. Think of these as like the longevity dream team.”We Discuss: (1:47) Introduction: Why science updates matter and what’s on today’s agenda (4:13) Approaches to longevity: What the latest research says about a trio of nutrients and lifestyle behaviors (10:33) The FDA’s new definition of “healthy” for food labels—what’s changed and why it matters(18:41) Polyphenols and brain health—how these “fighter nutrients” support cognition(27:02) Practical takeaways and how to use this research in daily lifeCONNECT WITH WENDY:Follow on Instagram: @1000WakingMinutesVisit the website: wendybazilian.comEmail me: [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:Bischoff-Ferrari, H.A., Gängler, S., Wieczorek, M. et al. (2025). Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial. Nature Aging. https://doi.org/10.1038/s43587-024-00793-yU.S. Food and Drug Administration. (2024). FDA finalizes updated “healthy” nutrient content claim. FDA News Release. https://www.fda.gov/food/hfp-constituent-updates/fda-finalizes-updated-healthy-nutrient-content-claimCarrillo, J. Á., Arcusa, R.,...

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• (REPLAY with new study) 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 EPISODEHave 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:(10:31) Why sleep is the ‘golden chain’ that ties health and our bodies together’(15:56) Science-backed ROI: How sleep impacts appetite hormones, weight management, blood sugar, metabolism, longevity, and more(24:51) Foods that can help promote a healthy sleep cycle(27:49) Storytime: The ‘worry tree’ and letting go of stress(30:36) A mindful minute inspired by the 'worry tree' and creating space for rest and renewal(33:45) Practical tips for better sleep hygiene with a three-step approach for better sleep (44:57) A question to ponder and reflect on(45:40) Closing remarks and gratitude to my incredible team and you!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:Please write me if you're interested in any of the studies mentioned in the episode. [email protected]

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• Ultra-Processed Foods, Ultra-Simplified: How to Reduce, Restock & Reorganize for a Healthier Kitchen (Part 2 in a series)

  Ultra-processed foods (UPFs) are everywhere, and navigating them can feel overwhelming. In this follow-up episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes the conversation a step further, moving from the science to real-life strategies that make sense—and make a difference.You’ll get a fresh perspective on how to simplify the way you approach food, without falling into the trap of extreme rules or complicated plans. Using her three-step method—Reduce, Restock, and Reorganize—Dr. Wendy breaks down how small shifts in your pantry, fridge, and shopping habits can help you eat better, feel better, and still enjoy the foods you love.This episode is about making food choices that fit your life, your taste, and your time—without guilt, confusion, or overwhelm.FROM THE EPISODEHere's the truth, not all ultra-processed foods need to be banished forever or at all. Some are worth showing the door, but some of them actually that fall into this Nova classification as ‘ultra-processed’ have good quality ingredients and they just make life more convenient and you can feel proud about them.WE DISCUSS:(2:19) Brief overview of UPFs from part 1 episode(6:43) My revelation about “Reduce” vs “Rid”(12:42) How to assess UPFs—and how to identify some changes(18:34) Smart restocking - Pantry, fridge & freezer tips(33:05) Reorganizing for success—simple tweaks that make a big difference(38:31) A mindful moment: Ground yourself in 30 seconds(39:53) Recap, key takeaways, and your challenge for the weekCONNECT 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:Brichacek, A., et al. (2024). Ultra-processed foods: A narrative review of the impact on the human gut microbiome and variations in classification methods. Nutrients, 16(11), 1738. https://doi.org/10.3390/nu16111738Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11174918/Capra, L., Hudson, M., et al. (2024). Ultra-processed food intake, gut microbiome, and glucose homeostasis in mid-life adults. Contemporary Clinical Trials, 137, 107427. https://doi.org/10.1016/cct.2024.107427Full paper:

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• Are Ultra-Processed Foods Hurting Your Health? Science, Strategies & Solutions (Part 1 in a series)

  Ultra-processed foods (UPFs) are everywhere—and the conversation around them is louder than ever. But what do we really need to know? Are all UPFs bad? How do they impact our health, and how can we make smarter choices without feeling restricted?In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian unpacks the science behind ultra-processed foods and their effects on biological aging, chronic disease risk, mental health, and more. Learn how to cut through the noise and apply a simple yet powerful framework to make more informed choices: RID, RESTOCK, REORGANIZE.If you’ve ever wondered where your favorite foods fit into the UPF conversation or felt overwhelmed by conflicting messages, this episode is your guide to clarity.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:Brichacek, A., et al. (2024). Ultra-processed foods: A narrative review of the impact on the human gut microbiome and variations in classification methods. Nutrients, 16(11), 1738. https://doi.org/10.3390/nu16111738Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11174918/Capra, L., Hudson, M., et al. (2024). Ultra-processed food intake, gut microbiome, and glucose homeostasis in mid-life adults. Contemporary Clinical Trials, 137, 107427. https://doi.org/10.1016/cct.2024.107427Full paper: https://www.sciencedirect.com/science/article/pii/S1551714424000016Chen, X., et al. (2020). Consumption of ultra-processed foods and health outcomes: A systematic review of epidemiological studies. Nutrition Journal, 19(1), 86. https://doi.org/10.1186/s12937-020-00644-1Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC7441617/Dai, J., et al. (2024). Ultra-processed foods and human health: An umbrella review and updated meta-analyses of observational evidence. Clinical Nutrition, 43(6)....

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• Meditate with Ease: Everyday Ways to Bring Mindfulness Into Your Life

  Meditation doesn’t have to be complicated. You don’t need hours of silence or a special cushion—just a few intentional moments in your day. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores how to make meditation practical, approachable, and meaningful. Whether you’re brand new to it or looking for a fresh way to integrate it into your life, this episode will give you science-backed insights, practical tools, and a fresh perspective on how meditation can feel less like a task and more like a powerful pause in your 1,000 waking minutes.FROM THE EPISODEMeditation at its core is simply taking time to quiet the mind's chatter. WE DISCUSS:(2:52) My first experience with Transcendental Meditation (TM) as a teen(6:46) What meditation is—and what it isn’t(9:35) ROI of meditation: How it may help with pain, migraines, stress and aging(14:43) What my 6-year-old is teaching me about meditation(18:01) Guided Mindful Minute: A simple 5-Senses Mini-Meditation(22:03) 3 small ways to bring mindfulness into your life(24:47) Recap and final thoughtsCONNECT 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:Barrett, B., Hayney, M. S., Muller, D., Rakel, D., Brown, R., Zgierska, A. E., ... & Coe, C. L. (2018). Meditation or exercise for preventing acute respiratory infection (MEPARI-2): A randomized controlled trial. PloS one, 13(6).Colzato, L. S., Szapora, A., Lippelt, D., & Hommel, B. (2017). Prior meditation practice modulates performance and strategy use in convergent-and divergent-thinking problems. Mindfulness, 8(1), 10-16.Epel, E. S., Daubenmier, J., Moskowitz, J. T., Folkman, S., & Blackburn, E. H. (2009). Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres. Annals of the New York Academy of Sciences, 1172(1), 34-53. https://doi.org/10.1111/j.1749-6632.2009.04414.xEstave, P. M., Margol, C., Beeghly, S., Anderson, R., Shakir, M., Coffield, A., Byrnes, J., O'Connell, N., Seng, E., Gardiner, P., & Wells, R. E. (2023). Mechanisms of...

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