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...