Some connections go beyond time and space. A childhood friend, a whispered prayer, a moment of gratitude—these simple practices can shape our health and how we experience our 1,000 waking minutes.

In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the power of connection—not only with people, but with something greater than ourselves. From friendships that shape who we are, to the practices of prayer, meditation, gratitude, and belonging, Wendy unpacks how these experiences affect our physical, emotional, and spiritual well-being.

Drawing on science from the Blue Zones, the Nurses’ Health Study, and new research on meditation and prayer, we discover surprising health benefits: from improved mood and reduced anxiety to lower blood pressure, stronger immunity, and even greater longevity. Alongside studies, Wendy shares stories of friendship, family traditions, poetry, and the rituals that help us feel grounded in a bigger universe.

This episode also includes a guided Mindful Minute and practical ways to invite connection into daily life. Whether you identify as religious, spiritual, or simply reflective, you’ll find inspiration to pause, breathe, and honor what connects us all.

CHAPTERS:

(0:00) Introduction and reflections on friendships that shape us

(3:49) What it means to “connect with the universe”—beyond religion or doctrine

(5:28) Elie Wiesel’s wisdom: “If the only prayer you say in your life is thank you, that will be enough.”

(7:55) Science and health benefits of connection: gratitude, prayer, and belonging

(10:29) Longevity lessons from the Blue Zones

(12:30) The Nurses’ Health Study and depression risk

(13:36) Research on spiritual intervention and anxiety and depressive symptoms

(14:40) Study on mindfulness-based interventions and cancer symptoms and coping

(16:15) A study on meditation, prayer, and cognitive clarity

(18:28) The Mindful Minute: a pause for presence and gratitude

(21:08)) Personal story: John Neihardt’s poem The Child’s Prayer

(24:23) Practical ways to connect—belonging, meditation, transitions, affirmations, rituals, and honoring loved ones

(31:02) Closing thoughts on connection, gratitude, and living our 1,000 waking minutes

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.

REFERENCES:

Buettner, D. (2012). The blue zones: 9 lessons for living longer from the people who’ve lived the longest. National Geographic Books.

Buettner, D., & Skemp, S. (2016). Blue zones: Lessons from the world’s...

Can your daily food choices improve both your health and the planet’s? Can movement help your memory more than you realized? And is just sitting under a tree—without even moving—actually medicine for your mood?

In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares three recent high-quality research studies that reveal how small, daily choices can deliver meaningful benefits. From the foods you eat to how you move and where you spend time, these studies offer a compelling look at how to live well in today’s world—with clarity, purpose, and grounded optimism.

No pressure, no perfection. Just timely, real-world takeaways backed by science. These aren’t just data points—they’re doorways to feeling more connected, resilient, and inspired in your waking minutes.

CHAPTERS

(00:00) Intro

(4:31) Study 1: The Food Environment Matrix – How 30 foods rank for human and planetary health

(15:42) Study 2: Movement and Cognition – What more than 2,700 studies reveal about memory, focus, and low-intensity activity, including active video games

(22:48) Study 3: Nature and Mental Health – How tree-lined sidewalks and parks reduce anxiety and lift mood

(32:14) Tips to bring these ideas into your life this week

(34:25) Gratitude and where to find links, follow, and connect

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email: 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

• 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.

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.

Study 1 – Food Choices That Shape the Future

A new “food environment matrix” compares the health and environmental impact of 30 food groups. Whole plant foods were among the most beneficial, while certain processed meats and sweetened beverages had the highest toll on health and the planet.

Takeaway: Eat more from the green zone. Plants are powerful—for you and the world.

Berardy A, Fresán U, Abbaspour N, Sabaté J. A matrix approach to visually communicate simultaneously the environmental and health impacts of foods. Front Nutr. 2025 Aug 5;12:1572297. doi: 10.3389/fnut.2025.1572297. PMID: 40837428; PMCID: PMC12361189. https://pmc.ncbi.nlm.nih.gov/articles/PMC12361189/

Study 2 – Movement That Boosts Brain Power

A massive umbrella review shows that yoga, tai chi, and even interactive games can improve memory and cognitive function—even more so than intense workouts.

Takeaway: Low to moderate movement, especially when mentally engaging,...

One in four calories we eat comes from snacks—so why do we treat them like an afterthought? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes us beyond the typical snack aisle debate and into a conversation about energy, nourishment, and real life.

In fact, in our 1,000 waking minutes, snacks may be the most flexible, frequent, and overlooked opportunity to nourish well.

In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the surprisingly significant role snacks play in our daily nutrition—and how to shift from random bites to intentional choices. Inspired by a recent invitation to join Live with Kelly and Mark to talk all about healthy snacks, this episode continues the conversation with real-world ideas, practical strategies, and a look at how snacks can support energy, mood, and long-term well-being.

From “3-ingredient snack success” to a guided moment of mindfulness, you’ll come away with a fresh take on how to make your snack minutes more meaningful.

(1:20 ) Introduction: A little Winnie the Pooh wisdom and a surprising snack stat

(2:41) What we’re talking about when we talk about snacks—and why they matter (Why snacks matter: Not just filler—real opportunities)

(3:26) From TV to real life: How snacking smarter came to bes on Live with Kelly and Mark

(5:48) The statistic that may change how you snack (1 in 4 calories!) and what it means for health

(7:16) The ROI of snacks: energy, performance, blood sugar, focus, mood and more

(8:12) How perception like color and health halos affect our snack choices

(11:33) Evening avocado snack study and flipping the switch on late-night snacking

(19:19) ‘Swapping in’ mixed nuts for satiety: the “stick-with-it” snack

(23:36) Snacking and mood: a surprising link - the ‘junk food’ study

(27:44) A Mindful Minute: A pause for snack awareness

(32:44) What makes a satisfying snack? Practical tips, satiety, and the formula for optimal “snack anatomy”

(41:02 )Tips to snack smarter without overthinking: It’s not just what, it’s how with some planning, shopping, and pleasure

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.

Avocado...

There’s a rhythm to giving—when we offer our time, our energy, or our care, something flows back to us. And as it turns out, that rhythm is good for our health. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the connection between volunteering and well-being—from boosting mood and reducing stress to even potentially improving heart health and longevity. And it’s not just anecdotal—there’s solid science behind the “helper’s high,” reduced stress, and even longevity benefits linked to volunteering.

She shares personal stories—from PE volunteering to a “been there, done that” gem from her grandmother—and dives into the meaningful impact of giving our time and energy to others. Whether formal or spontaneous, volunteering has ripple effects on our emotional and physical well-being.

If you have 10 minutes or 10 hours, this episode reminds us that meaningful contributions can come in all forms—and that small, heartfelt gestures of service might just serve us, too.

WE DISCUSS:

(1:19) Welcome and thinking about the quieter kind of volunteerism that lights our spirits

(5:30) Formal and informal volunteering—and how to think about both and a story about my experience with a former mentee, now colleague and friend, and a career mentorship panel

(11:33) A personal story about Grandma June (16:07) The health benefits of giving back: mood, stress, heart health, even longevity

(24:41) A Mindful Minute to reflect and reconnect(29:46) A few ideas for this week to help you get started

(29:46) A few ideas for this week to help you get started

(32:33) The Dream Volunteer question - if you had just 30 minutes and a few ideas to spark your next small act and final thoughts

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

This episode is for anyone who uses a screen… which is just about all of us.

From the subtle aches in your neck and wrists to the fatigue behind your eyes, our digital lives are having very real physical effects. In this episode of 1,000 Waking Minutes, we’ll explore what the constant scrolling, clicking, craning, and typing is doing to our bodies—and more importantly, what we can do about it. You’ll hear real stories, evidence-based tips, and simple but powerful stretches you can do in just a few minutes a day, no equipment needed.

Together, we’ll walk through 7 body tension zones, share a refreshing mindful minute for your eyes, and a few easy ways to reset and restore—even between meetings or emails.

Can more plant protein in your meals help you live longer? Is it too late to start exercising if you’re over 60? And what’s the one form of magnesium that may actually help improve your sleep and next-day memory?

In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares three new research studies that go beyond the headlines and into real life. These studies offer timely, practical takeaways about what’s on your plate, how much you move (even if you’re starting now), and how you sleep and restore. No pressure. Just useful insight to help shape a sharper, more vibrant day.

(1:14) Welcome and what we’re going to cover today

(5:35) Study 1 – Plant Protein and Longevity: What 57 years of global data reveal

(13:36) Study 2 – Movement and the Brain: How even 10 minutes a day can reduce dementia risk

(21:02) Study 3 – Magnesium L-Threonate: A unique form of magnesium that improves sleep and memory

(29:32) 3 Things to Try This Week: Simple shifts to test out in your life

(30:33) Gratitude and a reminder to tune in next time

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email: 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

• 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.

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.

Study 1:

Andrews, C. J., Raubenheimer, D., Simpson, S. J., Alhiabi, M. M., & Makarem, N. (2025). Associations between national plant-based vs animal-based protein supplies and age-specific mortality in human populations. Nature Communications, 16, Article 3431. https://doi.org/10.1038/s41467-025-58475-1

Study 2:

Wanigatunga, A. A., Dong, Y., Jin, M., Leroux, A., Cui, E., Zhou, X., Zhao, A., Schrack, J. A., Bandeen-Roche, K., Walston, J. D., Xue, Q. L., Lindquist, M. A., & Crainiceanu, C. M. (2025). Moderate-to-vigorous physical activity at any dose reduces all-cause dementia risk regardless of frailty status. Journal of the American Medical Directors Association, 26(3), 105456. https://doi.org/10.1016/j.jamda.2024.105456

Study 3:

Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X, 8, 100121.

In this special compilation episode, Dr. Wendy Bazilian offers a collection of “Mindful Minutes” she has shared in previous episodes for you to enjoy anytime you need a pause, a breath, or a gentle moment to ground yourself.

This episode features a string of guided Mindful Minutes from 1,000 Waking Minutes, each focusing on a different aspect of well-being under the pillars of “Eat well, Move daily, Be healthy®.”

While Wendy is currently taking a little time to rest, reconnect, and recreate with family and in nature, this episode brings together several powerful moments from previous episodes — offering you the chance to revisit them all in one place or try them for the first time.

Here’s what you’ll hear:

(3:17) Five Senses Mini Meditation – from 'Meditate with Ease: Everyday Ways to Bring Mindfulness Into Your Life' - A 90-second practice to reconnect with your body and breath through taste, touch, sight, sound, and smell.

(7:04) Synergy Visualization and Pairing Practice – from 'Why Some Foods are Better and Healthier Together (Synergy)' - A reflection on food pairings, life partnerships, and small changes that create powerful outcomes.

(10:35) Playground Joy Visualization – from 'Why Adults Need Recess and How to Reclaim Joyful, Healthy Movement' - A playful guided memory to reconnect with joy, childhood, and the value of movement and recess for adults.

(14:15) Criticism to Curiosity Practice – from 'How to Clear Your Mind (and Mouth) of Criticism' - A mindful pause to soften harsh inner voices and bring awareness to how we meet ourselves and others.

(16:06) Grounding and Renewal Practice – from 'Breaking the Criticism Loop: Daily Tools for More Calm' A simple, centering practice to help anchor your awareness and re-energize your next steps.

Whether you’re listening while walking, resting, working, or winding down, this episode is yours to return to — a toolset of calm moments to keep close.

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 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 release..

• Rate & Review the show—your feedback helps others find the podcast.

• Join the conversation! Share your thoughts or questions by visiting the website 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.

In this very brief episode, Dr. Wendy Bazilian shares a personal reflection on why true rest and recreation are not luxuries—they're essential parts of health. As she takes a short break to reconnect with family, nature, and herself, she offers thoughtful reminders about the creative, healing power of play, presence, and pausing.

Whether you’re already taking time off or planning your next moment of rest, recreation or vacation, this episode invites you to reframe “rest” as a necessary rhythm of wellbeing.

Featuring a quote from poet David Whyte and wisdom from Wendy’s 6-year-old daughter, this heartfelt message is a gentle nudge to explore, recharge, and remember what truly matters.

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: 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.

• 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.

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.