1,000 Waking Minutes Podcast Por Wendy Bazilian arte de portada

1,000 Waking Minutes

1,000 Waking Minutes

De: Wendy Bazilian
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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.Copyright 2026 Wendy Bazilian Desarrollo Personal Higiene y Vida Saludable Éxito Personal
Episodios
  • 51 — How to Measure a Life: 365 Buttons, Journaling & the Art of Noticing Time

    51 — How to Measure a Life: 365 Buttons, Journaling & the Art of Noticing Time
    Mar 4 2026
    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 awarenessYou’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 selfRESEARCH & 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/2013-01232-018Sohal, 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-2021-001154https://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/nuae035https://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.
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    41 m
  • 50 - Your Heart Is Working Every Second: The Foods That Help Protect It

    50 - Your Heart Is Working Every Second: The Foods That Help Protect It
    Feb 18 2026

    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...
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    29 m
  • 49 - A 2026 Health Trends Report Explained: GLP-1s, Wearables, and Food as Medicine

    49 - A 2026 Health Trends Report Explained: GLP-1s, Wearables, and Food as Medicine
    Feb 4 2026

    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 EPISODE

    WE 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 & REFERENCES

    Urban, 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...
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    42 m
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