Science is always evolving, and when new research makes headlines, it can be exciting—but also confusing. In this special Science You Can Use episode of 1,000 Waking Minutes, Dr. Wendy Bazilian breaks down three major new studies and what they really mean for your health, your choices, and your waking minutes.

From the latest research on short bursts of exercise to the 2025 Dietary Guidelines’ push for more beans, and the FDA’s recent ban on Red Dye No. 3, we’re unpacking the science, separating fact from fiction, and giving you practical takeaways you can apply in your daily life.

[This research on VILPAS] reinforces that ‘move daily’ concept that I always talk about, that you don't have to carve out an hour for the gym to get meaningful benefits.

(1:18) Introduction: Why science updates matter and what’s on today’s agenda

(3:49) Study #1 - VILPA: The power of short bursts of movement for heart health

(9:17) Study #2 - 2025 Dietary Guidelines: Why beans, peas, and lentils are making headlines

(16:34) Study #3 - Red Dye No. 3: What the FDA ban means and how to approach artificial ingredients

(29:15) Recap and final takeaways

Follow me on Instagram: @1000WakingMinutes

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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.

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.

2025 Dietary Guidelines Advisory Committee. (2024). Scientific report of the 2025 Dietary Guidelines Advisory Committee: Advisory report to the Secretary of Health and Human Services and Secretary of Agriculture. U.S. Department of Health and Human Services. https://doi.org/10.52570/DGAC2025

Stamatakis, E., Ahmadi, M. N., & Fraser, G. (2024). Association of vigorous intermittent lifestyle physical activity with major cardiovascular disease events and mortality in non-exercising adults: A prospective study. British Journal of Sports Medicine. https://bjsm.bmj.com/content/early/2024/12/28/bjsports-2024-108484

U.S. Food & Drug Administration. (2024). FDA to revoke authorization for use of Red No. 3 in food and ingested drugs. U.S. Department of Health and Human Services. https://www.fda.gov/food/hfp-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs

When’s the last time you thought about recess? Those carefree minutes filled with laughter, play, and movement might just hold the secret to better health and a happier life. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares why bringing back the joy of play is essential—not just for kids, but for adults, too.

With personal stories and research-backed insights, this episode explores how to take the “work” out of workouts and rediscover movement as an act of fun. Whether you’re swinging at the park, dancing in your kitchen, or simply embracing the lighter side of life, it’s time to bring back recess and reap the benefits.

“Somewhere along the way many of us lost the sense of play in that free-spirited way, that release of unstructured playtime. As adults we have replaced recess with routine and we've swapped playtime for productivity.”

(1:22) Introduction: Reflecting on the magic of recess

(4:17) Personal stories: Volunteering at PE and lessons from Brazil

(14:51) ROI of play: Health benefits and the science of movement

(18:56) A Mindful Minute: Reconnecting with recess

(22:27) Practical tips to make play a part of your day

(31:33) Reflective questions

(32:56) Recap and final thoughts: Let’s rediscover recess together

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

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.

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:

Hötting, K., & Röder, B. (2013). Beneficial effects of physical exercise on neuroplasticity and cognition. Neuroscience and biobehavioral reviews, 37(9 Pt B), 2243–2257. https://doi.org/10.1016/j.neubiorev.2013.04.005

Koch, S., et al. (2019). Effects of dance movement therapy and dance on health-related psychological outcomes: A meta-analysis. Frontiers in Psychology, 10, 1806. https://doi.org/10.3389/fpsyg.2019.01806

Loprinzi, P. D. (2015, August). Accumulated short bouts of physical activity are associated with reduced premature all-cause mortality: implications for physician promotion of physical activity and revision of current US government physical activity guidelines. In Mayo Clinic Proceedings (Vol. 90, No. 8, pp. 1168-1169). Elsevier.

Proyer, R. T. (2013). The well-being of playful adults: Adult playfulness, subjective well-being, physical well-being, and the pursuit of enjoyable activities. European Journal of...

By popular demand and much interest in the topic, this week we're replaying the episode on Gut Health! Thank you for your interest and support!

Gut health and staying regular is a topic we all need to hear about but rarely discuss openly. Our digestive health impacts everything from our immune system to our mood, and making small changes can lead to big improvements. In this episode of 1000 Waking Minutes, Dr. Wendy Bazilian explores the significance of gut health and its impact on our overall well-being. We’ll discuss practical tips for staying regular, highlight the benefits of a healthy gut, and share mindful exercises like belly breathing and abdominal massage. With an emphasis on small changes and a bit of the history of gut health awareness through media, punctuated by Jamie Lee Curtis' Activia yogurt ads, this episode provides actionable advice on enhancing gut health that can reduce bloating, improve energy, and help you feel better overall.

FROM THE EPISODE:

Your gut health is so much more than probiotics and yogurt. It's deeply tied to your immune system and to your mental well-being. In fact, some scientists call the gut the second brain, and it deserves that title.

Our gut impacts everything from our physical health to our immune system, and even our mood. By the end of today's episode, you'll have a better understanding of how keeping things regular can actually be life-changing.

WE DISCUSS:

(1:21) Introduction to gut health

(3:35) The importance of gut health beyond probiotics

(6:27) A mindful minute of belly breathing for better digestion

(12:06) An overview of the digestive system

(17:10) The power of fiber: the research and ROI (return on your investment) of getting regular

(29:21) Simple strategies and practical tips for improving regularity

(34:44) Another mindful minute of guided circular massage

(40:08) A question to ponder

(40:44) Final reflection: small changes for gut health

(42:45) Gratitude to my team and you!

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 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.

U.S. News & World Report recently released their 2025 Best Diets Ratings, marking the 15th edition of this report. But is there really a “best” diet? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares her unique behind-the-scenes perspective as one of this year’s expert panelists.

You’ll learn how these diets are evaluated—not just for weight loss, but for health benefits, sustainability, adaptability, and more - and Dr. Bazilian’s tips for finding the best eating pattern for YOU. Whether you’re curious about finding the right diet for your goals or want actionable ideas for healthier eating, this episode is for you.

FROM THE EPISODE:

"I’m going to be a bit like Dorothy in The Wizard of Oz today by pulling back the curtain to show you what’s really behind and goes into these Best Diets ratings."

WE DISCUSS:

(1:42) Behind the scenes of the U.S. News and World Report Best Diet Ratings

(6:23) What does “evaluate” mean? Lessons from my 5-year-old

(10:14) What makes the Mediterranean Diet a perennial standout?

(17:16) My top 5 considerations when evaluating diets

(33:39) A Mindful Minute: Reset and reflect for a healthier day

(36:52) Practical tips to bring plant-focused eating to life and personalize YOUR best diet

(45:12) Recap for you: exploring evaluation and personalization of today’s episode

(47:13) A question to ponder and reflect on

(47:38) 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 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 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

U.S. News & World Report 2025 Best Diets bit.ly/4fP4MtX

Ahmad et al. Mediterranean Diet Adherence and Risk of All-Cause Mortality in Women. JAMA Netw Open. 2024;7(5):e2414322. doi:10.1001/jamanetworkopen.2024.14322

Bernardi & Visioli. (2024). Fostering wellbeing and healthy lifestyles through conviviality and commensality: Underappreciated benefits of the Mediterranean diet. Nutrition Research,...

In this special episode, Dr. Wendy Bazilian joins Jenn Giamo and Lori Schulweis from the podcast Every Body Talks to discuss how Wendy’s 3 pillars of health can optimize your health and well-being and help you make the most of your 1,000 waking minutes each day.

Tune in to explore what it means to eat well, move daily, and be healthy —and why these six words form the foundation of a health-inspired life. You'll also hear relatable examples and science-backed tips to help you prioritize health without the pressure of perfection. Ready to feel inspired, equipped, and motivated - and laugh a little? Hit play!

FROM THE EPISODE:

“So this idea of time being a finite currency every day, it's really non-refundable, and the fact that, unfortunately, you can't bank it for another day, it really resonates with me, and I think you'll connect with it as well.”

WE DISCUSS:

Audio:

(1:14) Introducing Jenn Giamo and Lori Schulweis and their wellness-focused podcast, Every. Body. Talks.

(5:12) About 1,000 Waking Minutes and the importance of life’s currency

(10:17) How most of us spend 10% of our waking minutes and how to re-think this behavior

(11:55) The 3 pillars of health—why they matter and how flexibility is built in

(21:10) The science of forming habits and why it takes longer than 21 days

(23:52) A FREE resource to check how you’re spending your time

(25:09) Breaking free from guilt around exercise and rest days and finding balance and joy in the present

(31:03) More about what it means to Move Daily and Be Healthy

(41:46) How I maintain balance across the 3 pillars

(44:37) A Mindful Minute to reflect, reset, and take one small, joyful step toward better health

(48:30) Closing remarks and gratitude to my team and you for joining me on this journey

Get my FREE resource: A Daily Time Check (http://wendybazilian.com/timecheck). A simple, step-by-step guide to examine how you spend your time, reflect on your daily time allocation, and identify areas for positive change.

Full episode of Every. Body. Talks.

75 - Dr. Wendy Bazilian: The Three Pillars of Health

https://podcasts.apple.com/us/podcast/75-dr-wendy-bazilian-the-three-pillars-of-health/id1697412102?i=1000682390907

Follow Every. Body. Talks.: @every.body.talks @jenngiamo @schully

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 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...

It’s time to release the rigid New Year's resolutions and embrace the power of intentions. Eighty percent of traditional resolutions fail but intentional, adaptable goal-setting can create meaningful, sustainable change. In this transformative episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores a more compassionate, flexible approach to personal growth. Discover how setting dynamic, value-based intentions can revolutionize your mental health, productivity, relationships, and overall well-being. Tune in for scientific insights and practical strategies to help you live with purpose, balance, and joy.

FROM THE EPISODE:

"Intentions are purposeful, dynamic, and forgiving… They remind us that we're works in progress, painting our lives with intention, one vibrant stroke at a time.”

WE DISCUSS:

(2:35) The limitations of traditional resolutions

(8:40) Scientific benefits of setting intentions

(21:06) A Mindful Minute: Evaluating your waking minutes and finding balance through color

(24:35) The Mindful Minute Interlude

(28:31) Practical strategies for intention-setting

(40:28) A question to ponder and reflect on

(41:48) Closing remarks and gratitude to my team and you for joining me on this journey

Here is the link to download the FREE Intentions Canvas handout Wendy mentions in this episode!

https://www.wendybazilian.com/intentions

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

Abhari & Vaghefi. (2022). Screen time and productivity: An extension of goal-setting theory to explain optimum smartphone use. AIS Transactions on Human-Computer Interaction, 14(3), 254–271. https://doi.org/10.17705/1thci.00169

Fanaroff, et al. (2023). A randomized controlled trial of gamification, financial incentives, or both to increase physical activity among patients with elevated risk for cardiovascular disease: rationale and design of the be active study. American heart journal, 260, 82–89.

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...

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.