Fibermaxxing — you’ve probably seen the term on TikTok, in health headlines, or from wellness influencers layering oats, chia, and psyllium like it’s the next protein craze. But what does it actually mean—and is it worth the hype? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes a thoughtful look at the fibermaxxing trend: where it came from, what the science really says, and how to safely—and sanely—add more fiber to your life.

From the early days of “Uncle Sam” cereal calling itself a “natural laxative,” to the latest research connecting fiber to heart health, longevity, and even mental well-being, this episode brings clarity to a topic that’s as timeless as it is trending.

Dr. Bazilian unpacks why “more” isn’t always “better,” how to increase fiber safely, and why hydration and gradual change make all the difference. Whether you’re a fiber newbie or a lifelong bran devotee, this short, smart episode will help you understand what fibermaxxing really means for your 1,000 waking minutes each day.

WE DISCUSS:

(00:00) Intro

(1:27) What “fibermaxxing” means—and why it’s trending

(3:30) The surprising story behind Uncle Sam cereal and the word “laxative”

(6:41) How much fiber is enough—and why “too much, too fast” can backfire

(7:27) What the science really says about fiber and longevity, heart health, and mood

(10:38) The right way to level up your fiber: food first, variety, and hydration

(13:07) Real-world examples to help you get more fiber without the hype

(17:32) Wendy’s take: Why balance and awareness beat extremes every time

Follow me on Instagram: @1000WakingMinutes

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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.

U.S. Department of Agriculture & U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020–2025 (9th ed.). Washington, DC. https://www.dietaryguidelines.gov

Dietary Guidelines Advisory Committee. (2024). Scientific Report of the 2025 Dietary Guidelines Advisory Committee. Washington, DC: U.S. Department of Agriculture, Agricultural Research Service.

There’s a reason a good laugh feels like it reaches all the way down to your bones — it’s one of the quickest ways the body remembers joy. In this uplifting and evidence-based episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores why laughter matters — from its power to rewire the brain and support heart health to its ability to boost immunity, reduce stress, and even help us “jog internally” without leaving the house.

Blending research and real-life examples, including how comedy found its way back after 9/11, insights from Loma Linda University and Vanderbilt studies, and reflections on Andrea Martin’s Lady Parts, Dr. Bazilian connects humor and healing in ways that feel both relatable and inspiring.

You’ll also experience a mindful minute to smile, breathe, and feel the lightness laughter brings — plus practical tips to “find your funny,” watch something that cracks you up, and even “smile loudly” as a daily health tool.

WE DISCUSS:

(00:00) Intro

(1:34) Why laughter matters — emotionally, physically, and socially

(2:47) The role of humor in healing and connection, from 9/11 to everyday life

(5:44) Andrea Martin, Edith Prickley, and Lil Edith P in her memoir “Lady Parts”

(12:13) How science shows laughter can help our brains, hearts, circulation, and immunity

(19:02) A Mindful Minute: breathing, smiling, and softening through joy

(21:04) Practical ways to bring more lightness and laughter into your 1,000 waking minutes

(29:59) Wrapping up and meeting life a little lighter:... “give me the love, give me the stage, give me the laughter”

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.

Martin, Andrea. (2014). Lady Parts. HarperCollins Publishers. https://www.harpercollins.com/products/lady-parts-andrea-martin

Providence Heart & Vascular Team. (2021, April 14). Amazing ways laughter improves your heart health. Expert tips and advice for living your healthiest life. Providence Health Blog. Retrieved September 12, 2021, from

...

It’s all over social media — the three-bite rule.

Influencers savoring desserts, pasta, and pastries with the claim “just three bites.” The message? You can eat anything you want… as long as you stop after bite number three. Stop - Done - Basta!

But what does that really teach us about food, choice, or control?

In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian weighs in on the trend, separating fact from fiction. .

Drawing on more than two decades of clinical experience and research in mindfulness and eating behavior, she explores why connection and awareness matters more than control.

You’ll hear what the science says about restraint, awareness, and emotional engagement around food experiences and Dr. Bazilian’s own three-bite ‘practice’- a mindfulness strategy she’s taught for over 20 years that is rooted in curiosity, presence, and joy at the table.

This shorter conversation is part of an occasional series where we unpack trending ideas and frequently asked questions with clarity, nuance, and credible science — all in service of helping you make the most of your 1,000 waking minutes each day.

(00:00) Introduction and welcome to the episode

(2:51) What is the TikTok “Three-Bite Rule” and why it’s trending

(7:34) What science tells us about restraint, mindfulness, and emotion

(8:04) Three key studies

(13:29) Why flexibility beats rigid control — in food and in life

(17:11) Dr. Bazilian’s Three-Bite “Practice”

(22:34) How to apply the practice in daily life

(23:46) Reflection: choosing connection over control

(25:51) Closing 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.

Watson, P., & Le Pelley, M. E. (2021). A meta-analysis of the relationship between eating restraint, impaired cognitive control and cognitive bias to food in non-clinical samples. Clinical psychology review, 89, 102082. https://doi.org/10.1016/j.cpr.2021.102082

Pepe, R. B., Coelho, G. S. de M. A., Miguel, F. da S., Gualassi, A. C., Sarvas, M. M., Cercato, C., … de Melo, M. E. (2023). Mindful eating for...

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.