by Wendy Bazilian
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.
Language
🇺🇲
Publishing Since
7/22/2024
Email Addresses
0 available
Phone Numbers
0 available
April 16, 2025
<p>In this continuation of last week’s episode, we return to FLOWS — Fresh, Local, Organic, Whole, and Seasonal — not as a rigid rulebook, but as a flexible, feel-good philosophy to support your health in real life.</p><p>In Part 2, Dr. Wendy Bazilian explores the science behind FLOWS: how whole and fresh foods interact in the body, why texture and food form matter, and how patterns of eating can support long-term health and vitality. You’ll also hear personal reflections — from weekend crafts with her daughter to the story of a woman’s daily routine of collecting water in her bucket — reminding us that nourishment isn’t just what’s on the plate, but also how we move through life.</p><p>You’ll also take away simple, practical ways to apply FLOWS in everyday moments — from grocery shopping to meal prep — and end with a calming Mindful Minute to carry this sense of flow into the rest of your waking minutes.</p><h3>WE DISCUSS:</h3><p>(1:47) A quick reminder of what FLOWS means — how it’s a framework, not a checklist</p><p>(7:47) A personal moment about “what flow means” from Wendy’s 6-year-old daughter</p><p>(11:05) The woman and the bucket of water</p><p>(15:44) Whole foods, nutrient bioavailability, and the food matrix</p><p>(19:41) Satiety, texture, and what helps manage hunger and blood sugar</p><p>(21:35) Dietary patterns and why what’s on the plate matters more than isolated nutrients</p><p>(25:15) Positive nutrition and the power of focusing on what to add over calories or avoiding</p><p>(28:38) A Mindful Minute </p><p>(31:24) Practical tips for applying FLOWS at the store, in your kitchen, and dining out</p><p>(38:26) Final thoughts and a reminder that FLOWS is about rhythm, not rules</p><h3>CONNECT WITH WENDY</h3><p>Follow on Instagram:<a href="https://www.instagram.com/1000wakingminutes" rel="noopener noreferrer" target="_blank"> @1000WakingMinutes</a> </p><p>Visit the website:<a href="https://wendybazilian.com" rel="noopener noreferrer" target="_blank"> wendybazilian.com</a></p><p>Email: [email protected]</p><h3>PLEASE SUPPORT</h3><p>If you’re enjoying 1,000 Waking Minutes, help us grow!</p><ul><li>Subscribe to get new episodes as soon as they drop</li><li>Rate & Review the show — your feedback helps others find the podcast</li><li>Share the show with a friend or on social media</li></ul><br/><p>Thank you for being part of this journey — together.</p><p>A huge thank you to our amazing collaborators including our production and marketing teams, Gabriela Escalante, the ultra-talented Beza for the theme music, Pearl Preis for photography and design, Danielle Ballantyne, Jen Nguyen, Joanna Powell — and of course, Wendy’s family and everyone working behind the scenes.</p><h3>HEALTH DISCLAIMER</h3><p>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.</p><p><br></p><p><br></p><p><br></p>
April 9, 2025
<p>Are you ready to rethink the way you approach food—not as a set of rigid rules, but as a philosophy that flows with your life? In this episode, Dr. Wendy Bazilian introduces her original framework called <strong>FLOWS</strong>, an inspiring and flexible guide to eating well every day.</p><p>You’ll learn how Fresh, Local, Organic, Whole, and Seasonal choices aren’t about perfection, but about possibilities, and how FLOWS can help you find a rhythm with your meals and snacks that feels natural and empowering.</p><h3>WE DISCUSS:</h3><p>(4:32) How FLOWS was born: An empowering philosophy, not a rigid rulebook</p><p>(6:25) The FLOWS Philosophy: What it means and how it can be used to guide your choices</p><p>(9:33) Fresh, flavorful produce</p><p>(12:01) Locally-grown and locally-produced foods that you Love</p><p>(14:02) Organic options, sometimes</p><p>(19:57) Whole foods and whole grains </p><p>(23:23) Seasonal foods that are satisfying and sustainable for you and the planet</p><p>(25:39) A few practices you can try and a moment of gratitude and reflections on our time together</p><h3>CONNECT WITH WENDY:</h3><p>Follow on Instagram:<a href="https://instagram.com/1000WakingMinutes" rel="noopener noreferrer" target="_blank"> @1000WakingMinutes</a> </p><p>Visit the website:<a href="https://wendybazilian.com" rel="noopener noreferrer" target="_blank"> wendybazilian.com</a></p><p>Email me: [email protected]</p><h3>PLEASE SUPPORT:</h3><p>If you’re enjoying <strong>1,000 Waking Minutes</strong>, help us grow!</p><p>Subscribe to get new episodes as soon as they drop.</p><p>Rate & Review the show—your feedback helps others find the podcast.</p><p>Join the conversation! Share your thoughts or questions by visiting<a href="https://wendybazilian.com" rel="noopener noreferrer" target="_blank"> wendybazilian.com</a> or connecting on social media.</p><p>Thank you for tuning in to <strong>1,000 Waking Minutes</strong> and being part of this journey—together.</p><p>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.</p><h3>HEALTH DISCLAIMER:</h3><p>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.</p>
March 26, 2025
<p>Tired of feeling like you’re either “all in” or “off the rails” when it comes to your habits?<strong> </strong>In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares the Rule of 2—her surprisingly simple, science-backed system that brings structure without rigidity, and flexibility without guilt.</p><p>Whether you’re working on limiting something (like desserts, social media, or alcohol) or building something (like movement, meal prep, or mindfulness), the Rule of 2 helps you move forward with intention—not exhaustion.</p><p>You’ll hear how this approach can help you:</p><ul><li>Avoid decision fatigue</li><li>Stay consistent without being perfect</li><li>Build habits that actually last</li></ul><br/><p>We’ll walk through the research behind it, offer real-world examples, and of course, take a mindful minute together to pause and reset.</p><p>Because when you have a rhythm you can trust—even one that’s just two times a week—you’re more likely to stick with it for the long haul—and that’s where real health and well-being take root.</p><p>(10:52) What is the Rule of 2, and how can it reshape the way we build habits?</p><p>(12:21) Why structure with flexibility beats “all-or-nothing” thinking in habit change</p><p>(12:46) Real-life examples: applying the Rule of 2 to eating, movement, and screen time</p><p>(17:23) The mental load of daily decisions—and how planning ahead protects your energy</p><p>(23:09) The ROIs: Surprising research on how small rituals support self-control and follow-through</p><p>(35:29) A mindful minute to pause, reset, and reflect on your next small shift</p><p>(37:50) Key takeaways—and how to put this into practice without overwhelm</p><h2>CONNECT WITH WENDY:</h2><ul><li><strong>Follow on Instagram:</strong><a href="https://www.instagram.com/1000wakingminutes" rel="noopener noreferrer" target="_blank"> @1000WakingMinutes</a></li><li><strong>Visit the website:</strong><a href="https://wendybazilian.com" rel="noopener noreferrer" target="_blank"> wendybazilian.com</a></li><li><strong>Email:</strong> [email protected]</li></ul><br/><h2>PLEASE SUPPORT:</h2><p>If you’re enjoying 1,000 Waking Minutes, help us grow!</p><ul><li><strong>Subscribe</strong> so you never miss an episode</li><li><strong>Rate & Review</strong>—your feedback helps others find the podcast</li><li><strong>Share</strong> with a friend who could use a little more balance in their life</li></ul><br/><p>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.</p><h2>HEALTH DISCLAIMER:</h2><p>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.</p><h2>REFERENCES:</h2><p>Fournier, M., Keller, J., Fleig, L., Knoll, N., & Hagger, M. S. (2021). Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. British Journal of Health Psychology, 26(3), 813–830. <a href="https://bpspsychub.onlinelibrary.wiley.com/doi/10.1111/bjhp.12504" rel="noopener noreferrer" target="_blank">https://bpspsychub.onlinelibrary.wiley.com/doi/10.1111/bjhp.12504</a> </p><p>Ordali, E., Marcos-Prieto, P., Avvenuti, G., Bilancini, E., & others. (2024). Prolonged exertion of self-control causes increased sleep-like frontal brain activity and changes in aggressivity and punishment. Proceedings of the National Academy of Sciences, 121(47), e2404213121.<a
Pod Engine is not affiliated with, endorsed by, or officially connected with any of the podcasts displayed on this platform. We operate independently as a podcast discovery and analytics service.
All podcast artwork, thumbnails, and content displayed on this page are the property of their respective owners and are protected by applicable copyright laws. This includes, but is not limited to, podcast cover art, episode artwork, show descriptions, episode titles, transcripts, audio snippets, and any other content originating from the podcast creators or their licensors.
We display this content under fair use principles and/or implied license for the purpose of podcast discovery, information, and commentary. We make no claim of ownership over any podcast content, artwork, or related materials shown on this platform. All trademarks, service marks, and trade names are the property of their respective owners.
While we strive to ensure all content usage is properly authorized, if you are a rights holder and believe your content is being used inappropriately or without proper authorization, please contact us immediately at [email protected] for prompt review and appropriate action, which may include content removal or proper attribution.
By accessing and using this platform, you acknowledge and agree to respect all applicable copyright laws and intellectual property rights of content owners. Any unauthorized reproduction, distribution, or commercial use of the content displayed on this platform is strictly prohibited.
