Is your body getting the hydration it needs to thrive? Do you struggle with drinking enough water throughout the day? Dr. Wendy Bazilian dives into why water is essential not only for quenching thirst but for supporting overall health, boosting energy, and enhancing mental clarity. You’ll hear science-backed insights into hydration’s role in heart health, cognitive function, metabolism, and immune function, along with practical tips to help you stay hydrated throughout the day. Plus, enjoy a mindful minute designed to help you connect with your body’s hydration needs. Small changes can make a big difference! Listen in to discover how staying hydrated can improve your waking minutes each day.

FROM THE EPISODE:

“Three quarters of our brain is water. We are one big sponge up there inside our skull. So, even the mildest dehydration can cause brain fog and make it harder to focus.”

WE DISCUSS:

Audio:

(0:55) The link between hydration and health, energy, and focus

(4:59) A personal story about hydration challenges in communities with limited access to clean water

(9:05) How much water we really need each day and what beverages and foods count

(13:27) ROIs of hydration: How it benefits the heart, brain, mood, metabolism, and immune system

(28:17) A mindful minute focused on appreciating water’s role in our body and mind

(32:07) Practical tips to make hydration a daily habit

(42:05) A question to ponder and reflect on

(42:53) Closing remarks and gratitude to my team and you for joining me on this journey

7-DAY HYDRATION CHALLENGE

If you’re up for a little adventure, try this 7-day challenge and discover what works best for you to stay hydrated. Enlist a friend to hold yourself accountable, and have more fun in the process!

• Day 1: Calculate your daily water needs. Take your weight in pounds and divide it in half. That’s how many ounces a day you should aim for. For 150 pounds, it would be 75 ounces or about nine cups a day.
• Day 2: Add more hydrating foods to your meals. Listen at (35:31) for tips.
• Day 3: Try different types of hydrating beverages—sparkling water, infused water, herbal teas, etc. Listen at (10:39) to hear what counts.
• Day 4: Check the color of your urine to assess hydration. Listen at (11:53) for an explanation!
• Day 5: Set up a tracking system that feels right—whether it’s digital or analog. Listen at (37:12) for tips.
• Day 6: Track your water intake plus any non-water beverages you drink, like coffee or juice.
• Day 7: Reflect on the experience, celebrate your progress, and keep going with the habits that felt best.

REFERENCES (see below)

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: 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...

Discover the significant benefits of unplugging from the digital world to reconnect with yourself, improve mental and physical health, reduce stress, and foster real connections with the world around you. Through personal anecdotes, like a notable blackout in San Diego, and insights from experts like Sherry Turkle and Thich Nhat Hanh, this discussion reaches into the omnipresence of technology, recognizing its benefits and drawbacks, and emphasizes the need for intentional periods of disconnection. Dr. Wendy Bazilian provides practical strategies for finding digital respite, such as silent walking, establishing 'digital sunsets,' tech-free commutes, and micro-meditation moments to help you find balance in the digital world.

FROM THE EPISODE:

We don’t need to completely disconnect from technology, but finding moments of respite within our 1,000 waking minutes can truly recharge us.

WE DISCUSS:

(01:13) How technology permeates our waking minutes and the importance of unplugging

(06:07) Exploring modern trends in unplugging

(07:50) The 2011 San Diego blackout experience

(17:59) ROI of unplugging: The mental and physical benefits

(24:30) Silent walking: A mindful practice and why it's gaining popularity

(25:20) The impact of technology on relationships

(27:02) Physical strain from tech use

(28:05) Gaining time by unplugging

(29:09) Mindful minute to unplug, breathe, and reconnect with yourself

(33:25) Practical tips for balancing tech and life: Try digital sunsets, silent walks, and time boundaries

(42:10) The importance of reading aloud

(45:51) A question to ponder and reflect on

(46:25) Closing remarks and gratitude to my team and you!

CONNECT WITH WENDY:

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

• 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, 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.

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 EPISODE:

“Have 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:

(6:15) Why sleep is the ‘golden chain’ that ties health and our bodies together’

(11:50) Science-backed ROI: How sleep impacts appetite hormones, weight management, blood sugar, metabolism, longevity, and more

(20:34) Foods that can help promote a healthy sleep cycle

(23:40) Storytime: The ‘worry tree’ and letting go of stress

(26:20) A mindful minute inspired by the 'worry tree' and creating space for rest and renewal

(29:28) Practical tips for better sleep hygiene with a three-step approach for better sleep

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

(41:20) Closing remarks and gratitude to my incredible team and you!

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: 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.

Your oral health is closely linked to your whole body health affecting things like your heart, digestion, inflammation, risk of chronic diseases, and more. In this episode, Dr. Wendy Bazilian takes a deep dive into the mouth as the gateway to our health, starting with the essential practice of daily flossing. Today on 1,000 Waking Minutes, you’ll learn how small daily habits, like flossing, and drinking water, or even eating cheese (yes - you heard that right!), can have a significant impact on your whole-body health. Whether you love your dentist or dread the visits, this episode will inspire you to rethink your oral care.

“Gum disease contributes to chronic inflammation, which we know is linked to everything from heart disease to diabetes, to arthritis, and potentially certain types of cancer. Flossing helps remove the bacteria….that can cause inflammation.”

(2:19) Musings and childhood memories related to dental care

(5:17) Why we’re talking about flossing and oral health

(6:40) A story about a friend’s health scare linked to gum disease

(9:22) The ROI: How flossing impacts heart disease, diabetes, inflammation, and digestion

(15:15) A mindful minute to reflect on gratitude for small habits

(18:25) How foods like apples, celery, strawberries, and cheese support oral health

(20:59) Debunking myths: Is bubbly water bad for your teeth? Should I brush after every meal?

(23:05) How to make flossing a part of your daily routine with habit stacking

(28:47) A question to ponder and reflect on

(29:26) Closing remarks and gratitude to my team and you!

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: 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, 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.

Dive into the world of nutritional synergy and explore how specific food pairings can boost your health. From the science behind rice and beans to the benefits of adding olive oil to your salad or citrus to your tea for metabolism-boosting effects, we uncover the secrets of “better together” food combinations. Join Dr. Wendy Bazilian for practical tips, inspiring stories, and a mindful minute to appreciate synergies in your life and reflect on small changes you can make today to boost nutrition and all-around well-being.

FROM THE EPISODE

Nutrients are important and particular foods are very important. But it's not just one plus one, like, oh, there's vitamin C in this one and there's important proteins in this one. And then you eat them together, you get vitamin C and protein. Sometimes and many times, in fact, they pair together and they amplify something else that wouldn't have happened or occurred if they weren't put together.

WE DISCUSS

(1:08) Introduction to nutritional synergy

(10:50) The science behind nutrition synergy and why it works

(15:59) Rice and beans, a global pairing for complete protein

(18:26) Mangos and spinach for optimal iron absorption (+ a recipe in the show notes!)

(20:00) Cherries and walnuts for better sleep

(21:19) Get the most out of your salads with olive oil

(22:43) Boost the power of tea with citrus

(23:55) Tomato sauce and olive oil, salsa and guacamole for heart and prostate health

(26:05) Herbs and spices for meat and poultry for more than just flavor

(28:57) How to enjoy food pairings in your own eating style and cultural heritage

(30:35) Mindful minute to reflect on synergies in your life

(33:20) Easy ways to add synergy to your meals

(37:50) A question to ponder and reflect on

(38:56) Closing remarks and gratitude to my team and you!

FOOD PAIRINGS WE DISCUSS

Listen to the episode for the ‘why’ behind each pairing.

• Grains and legumes/pulses, like rice and beans
• Mangos and spinach
• Tea (camellia sinensis) and lemon/citrus
• Walnuts and tart cherries
• Salsa and guacamole
• Salad greens and olive oil/oil-based dressing
• Tomato sauce and olive oil
• Herb/spices and animal proteins

TropiSoCal SMOOTHIE RECIPE

Simple and refreshing with synergistic superpowers! Vitamin C increases the absorption of iron and when it comes to leafy greens and other plant sources of iron, we need a boost to help our bodies absorb the iron. A single mango has 100% of the daily vitamin C, which helps promote a healthy immune system as well as skin and heart health. Spinach provides plant-based iron, a nutrient essential for energy and oxygen-delivery. Blend them into a tasty smoothie to boost the absorption of the iron while getting an excellent source of vitamin C. Popeye would be proud.

INGREDIENTS:

• 1 medium banana
• 1 large fresh mango (or 1 1/2 cup frozen)
• 2 handfuls fresh spinach (about 2 cups)
• 2 tsp honey
• ½ tsp ground ginger
• 3/4 cup coconut water
• 1 ½ cup tart cherry juice
• 2 scoops (2 servings) of your preferred protein powder (vanilla or plain, unsweetened)
• or Greek yogurt
• Ice (optional)

DIRECTIONS:

Blend for 45-60 seconds and enjoy. Makes 2 servings.

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT

If you’re enjoying...

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.

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

Learn more! https://www.wendybazilian.com/

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

• 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 (https://www.wendybazilian.com/) or connect with me on social media.

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.

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. Keep reading for more details!

This episode means a lot to me. I dive into the concept behind the podcast's name and invite In this episode, we’ll dive into “why” behind the title 1,000 Waking Minutes and the importance of taking inventory of where we spend our time each day. With 1,000 waking minutes available to us an average, how much of that time is spent intentionally? Together, we’ll explore the idea of time as life's currency and how small, mindful changes can transform your daily routine. I’ll guide you through a simple exercise to help you evaluate where your minutes go and how to prioritize what truly brings you joy and fulfillment. By learning how to capture and assess your time, you'll discover the small changes that can lead to more meaningful, productive, and fulfilling days.

Whether you're feeling overwhelmed or just curious about optimizing your time, this episode offers tools and strategies to help you make every minute count.

FROM THE EPISODE:

Check your minutes. Where are you spending them? What's missing and what do you want to make more room for? Which of those activities within those minutes are life-enhancing? Which are life-diminishing? We may not be able to just remove everything that's life-diminishing, but we may be able to get to a better balance on that spreadsheet, so to speak, of more of the life-enhancing ones.

WE DISCUSS:

-(2:00) Why 1,000 Waking Minutes: The math and the meaning

-(8:51) The bank account with magical coins

-(10:04) A personal story about my friend and an hourglass

-(16:33) The mindful minute: Experiencing time in a joyful memory or at the ocean’s edge

-(23:16) How music connects us through time, and a playlist for you

-(31:57) Time check! Taking inventory of our 1,000 waking minutes

-(37:42) Today’s question: What's the smallest change you could make in your daily routine that would have the biggest impact?

-(41:01) Gratitude to my team and you!

RESOURCES

FREE DOWNLOAD: A Daily Time Check. Plus, a BONUS PLAYLIST - A Musical Journey Through Time (http://wendybazilian.com/timecheck). This playlist of songs is inspired by moments of reflection, memories, and the passage of time. Let these melodies remind you of the preciousness of each minute and inspire you to live each one fully.

CONNECT WITH WENDY

Follow me on Instagram @1000wakingminutes

Learn more! https://www.wendybazilian.com/

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

● 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 (https://www.wendybazilian.com/), or connect with me on social...

Did you know that taking as few as two minutes to walk after a meal can lead to incredible health benefits and enrich your waking minutes? In this episode, I dive into the cultural significance and health perks of post-meal walks. Whether you want to improve digestion, stabilize blood sugar, or simply enjoy more time with your loved ones, taking a stroll after eating could be exactly what you’re looking for–benefiting both body and mind. I share personal stories, scientific findings, and practical tips to help you make walking after meals a part of your daily routine. Remember: Even small positive changes can lead to long-lasting improvements in your health and happiness!

FROM THE EPISODE:

Walking after meals is a simple yet profound way to invest in our health, and it's one way that we can make the most of our 1,000 waking minutes. By choosing activities that nourish our body and our soul, you'll likely discover a whole lot more.

WE DISCUSS:

- (2:34) A personal memory that illustrates the tradition and benefits of walking after meals

- (8:23) A mindful minute to take 100 steps…together.

- (13:38) The research, the math, and the ROI (return on your investment!) behind walking after meals

- (16:35) How walking after meals helps with managing blood sugar, metabolism, and digestive issues and more

- (19:57) Simple strategies and tips for incorporating post-meal walking into your daily routine

- (24:44) A question to ponder and reflect on: What small change can you make today to enhance your well-being?

- (27:18) Gratitude to my team and you!

CONNECT WITH WENDY

Follow me on Instagram @1000wakingminutes

Learn more! https://www.wendybazilian.com/

PLEASE SUPPORT:

If you’re enjoying 1,000 Waking Minutes, help us grow! Here's how you can show your support:

• 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 (https://www.wendybazilian.com/), or connect with me on social media.

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.