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.