1,000 Waking Minutes
Wendy Bazilian
Recent Episodes
Ultra-processed foods (UPFs) are everywhere, and navigating them can feel overwhelming. In this follow-up episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes the conversation a step further, moving from the science to real-life strategies that make sense—and make a difference.
You’ll get a fresh perspective on how to simplify the way you approach food, without falling into the trap of extreme rules or complicated plans. Using her three-step method—Reduce, Restock, and Reorganize—Dr. Wendy breaks down how small shifts in your pantry, fridge, and shopping habits can help you eat better, feel better, and still enjoy the foods you love.
This episode is about making food choices that fit your life, your taste, and your time—without guilt, confusion, or overwhelm.
FROM THE EPISODE
Here's the truth, not all ultra-processed foods need to be banished forever or at all. Some are worth showing the door, but some of them actually that fall into this Nova classification as ‘ultra-processed’ have good quality ingredients and they just make life more convenient and you can feel proud about them.
WE DISCUSS:
(2:19) Brief overview of UPFs from part 1 episode
(6:43) My revelation about “Reduce” vs “Rid”
(12:42) How to assess UPFs—and how to identify some changes
(18:34) Smart restocking - Pantry, fridge & freezer tips
(33:05) Reorganizing for success—simple tweaks that make a big difference
(38:31) A mindful moment: Ground yourself in 30 seconds
(39:53) Recap, key takeaways, and your challenge for the week
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 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.
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.
REFERENCES:
Brichacek, A., et al. (2024). Ultra-processed foods: A narrative review of the impact on the human gut microbiome and variations in classification methods. Nutrients, 16(11), 1738. https://doi.org/10.3390/nu16111738
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11174918/
Capra, L., Hudson, M., et al. (2024). Ultra-processed food intake, gut microbiome, and glucose homeostasis in mid-life adults. Contemporary Clinical Trials, 137, 107427. https://doi.org/10.1016/cct.2024.107427
Full paper: https://www.sciencedirect.com/science/article/pii/S1551714424000016
Chen, X., et al. (2020). Consumption of ultra-processed foods and health outcomes: A systematic review of epidemiological studies. Nutrition Journal, 19(1), 86. https://doi.org/10.1186/s12937-020-00644-1
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC7441617/
Dai, J., et al. (2024). Ultra-processed foods and human health: An umbrella review and updated meta-analyses of observational evidence. Clinical Nutrition, 43(6). https://doi.org/10.1016/j.clnu.2024.04.016
Full paper: https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00122-5/fulltext
Esposito, S., et al. (2024). Ultra-processed food consumption is associated with the acceleration of biological aging in the Moli-sani Study. The American Journal of Clinical Nutrition, 120(6), 1432–1440. https://doi.org/10.1016/j.ajcnut.2024.10.006
Galdino-Silva, T., et al. (2024). A meal with ultra-processed foods leads to a faster rate of intake and to a lesser decrease in capacity to eat compared to a similar, matched meal without ultra-processed foods. Nutrients, 16(24), 4398. https://doi.org/10.3390/nu16244398
Full paper: https://www.mdpi.com/2072-6643/16/24/4398
Hall, K. D., et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67–77.e3. https://doi.org/10.1016/j.cmet.2019.05.008
Hamano, Y., & Sawada, R. (2024). Ultra-processed foods cause weight gain and increased energy intake. Diabetes, Obesity and Metabolism, 26(11), 5431-5443. https://doi.org/10.1111/dom.15922
Full paper: https://dom-pubs.pericles-prod.literatumonline.com/doi/10.1111/dom.15922
Lane, M. M., et al. (2022). Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients, 14(13), 2568. https://doi.org/10.3390/nu14132568
Lane, M., et al. (2024). Ultra-processed food exposure and adverse health outcomes: Umbrella review of epidemiological meta-analyses. BMJ Global Health. https://doi.org/10.1136/bmjgh-2023-014202
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC10899807/
Lv ,J.L., et al. (2024). Ultra-processed food consumption and metabolic disease risk: An umbrella review of systematic reviews with meta-analyses of observational studies. Frontiers in nutrition, 11, 1306310. https://doi.org/10.3389/fnut.2024 .1306310
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC10864658/
Mazloomi, A., et al. (2023). The association of ultra-processed food consumption with adult mental health disorders: A systematic review and dose-response meta-analysis. Nutritional Neuroscience. https://doi.org/10.1080/1028415X.2022.2110188
Whelan, K., et al. (2024). Ultra-processed foods and food additives in gut health and disease. Nature Reviews Gastroenterology & Hepatology. https://doi.org/10.1038/s41575-024-00893-5
Full paper: https://pubmed.ncbi.nlm.nih.gov/38388570/
Wiss, D., & LaFata, D. (2024). Mental health and mechanisms: Where do eating disorders fit into the puzzle? Nutrients, 16(12), 1955. https://doi.org/10.3390/nu16121955
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11206753/
Ultra-processed foods (UPFs) are everywhere—and the conversation around them is louder than ever. But what do we really need to know? Are all UPFs bad? How do they impact our health, and how can we make smarter choices without feeling restricted?
In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian unpacks the science behind ultra-processed foods and their effects on biological aging, chronic disease risk, mental health, and more. Learn how to cut through the noise and apply a simple yet powerful framework to make more informed choices: RID, RESTOCK, REORGANIZE.
If you’ve ever wondered where your favorite foods fit into the UPF conversation or felt overwhelmed by conflicting messages, this episode is your guide to clarity.
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 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.
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.
REFERENCES:
Brichacek, A., et al. (2024). Ultra-processed foods: A narrative review of the impact on the human gut microbiome and variations in classification methods. Nutrients, 16(11), 1738. https://doi.org/10.3390/nu16111738
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11174918/
Capra, L., Hudson, M., et al. (2024). Ultra-processed food intake, gut microbiome, and glucose homeostasis in mid-life adults. Contemporary Clinical Trials, 137, 107427. https://doi.org/10.1016/cct.2024.107427
Full paper: https://www.sciencedirect.com/science/article/pii/S1551714424000016
Chen, X., et al. (2020). Consumption of ultra-processed foods and health outcomes: A systematic review of epidemiological studies. Nutrition Journal, 19(1), 86. https://doi.org/10.1186/s12937-020-00644-1
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC7441617/
Dai, J., et al. (2024). Ultra-processed foods and human health: An umbrella review and updated meta-analyses of observational evidence. Clinical Nutrition, 43(6). https://doi.org/10.1016/j.clnu.2024.04.016
Full paper: https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00122-5/fulltext
Esposito, S., et al. (2024). Ultra-processed food consumption is associated with the acceleration of biological aging in the Moli-sani Study. The American Journal of Clinical Nutrition, 120(6), 1432–1440. https://doi.org/10.1016/j.ajcnut.2024.10.006
Galdino-Silva, T., et al. (2024). A meal with ultra-processed foods leads to a faster rate of intake and to a lesser decrease in capacity to eat compared to a similar, matched meal without ultra-processed foods. Nutrients, 16(24), 4398. https://doi.org/10.3390/nu16244398
Full paper: https://www.mdpi.com/2072-6643/16/24/4398
Hall, K. D., et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67–77.e3. https://doi.org/10.1016/j.cmet.2019.05.008
Hamano, Y., & Sawada, R. (2024). Ultra-processed foods cause weight gain and increased energy intake. Diabetes, Obesity and Metabolism, 26(11), 5431-5443. https://doi.org/10.1111/dom.15922
Full paper: https://dom-pubs.pericles-prod.literatumonline.com/doi/10.1111/dom.15922
Lane, M. M., et al. (2022). Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients, 14(13), 2568. https://doi.org/10.3390/nu14132568
Lane, M., et al. (2024). Ultra-processed food exposure and adverse health outcomes: Umbrella review of epidemiological meta-analyses. BMJ Global Health. https://doi.org/10.1136/bmjgh-2023-014202
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC10899807/
Lv ,J.L., et al. (2024). Ultra-processed food consumption and metabolic disease risk: An umbrella review of systematic reviews with meta-analyses of observational studies. Frontiers in nutrition, 11, 1306310. https://doi.org/10.3389/fnut.2024 .1306310
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC10864658/
Mazloomi, A., et al. (2023). The association of ultra-processed food consumption with adult mental health disorders: A systematic review and dose-response meta-analysis. Nutritional Neuroscience. https://doi.org/10.1080/1028415X.2022.2110188
Whelan, K., et al. (2024). Ultra-processed foods and food additives in gut health and disease. Nature Reviews Gastroenterology & Hepatology. https://doi.org/10.1038/s41575-024-00893-5
Full paper: https://pubmed.ncbi.nlm.nih.gov/38388570/
Wiss, D., & LaFata, D. (2024). Mental health and mechanisms: Where do eating disorders fit into the puzzle? Nutrients, 16(12), 1955. https://doi.org/10.3390/nu16121955
Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11206753/
Meditation doesn’t have to be complicated. You don’t need hours of silence or a special cushion—just a few intentional moments in your day. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores how to make meditation practical, approachable, and meaningful. Whether you’re brand new to it or looking for a fresh way to integrate it into your life, this episode will give you science-backed insights, practical tools, and a fresh perspective on how meditation can feel less like a task and more like a powerful pause in your 1,000 waking minutes.
FROM THE EPISODE
Meditation at its core is simply taking time to quiet the mind's chatter.
WE DISCUSS:
(2:52) My first experience with Transcendental Meditation (TM) as a teen
(6:46) What meditation is—and what it isn’t
(9:35) ROI of meditation: How it may help with pain, migraines, stress and aging
(14:43) What my 6-year-old is teaching me about meditation
(18:01) Guided Mindful Minute: A simple 5-Senses Mini-Meditation
(22:03) 3 small ways to bring mindfulness into your life
(24:47) Recap and final thoughts
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 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.
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.
REFERENCES:
Barrett, B., Hayney, M. S., Muller, D., Rakel, D., Brown, R., Zgierska, A. E., ... & Coe, C. L. (2018). Meditation or exercise for preventing acute respiratory infection (MEPARI-2): A randomized controlled trial. PloS one, 13(6).
Colzato, L. S., Szapora, A., Lippelt, D., & Hommel, B. (2017). Prior meditation practice modulates performance and strategy use in convergent-and divergent-thinking problems. Mindfulness, 8(1), 10-16.
Epel, E. S., Daubenmier, J., Moskowitz, J. T., Folkman, S., & Blackburn, E. H. (2009). Can meditation slow rate of cellular aging? Cognitive stress, mindfulness, and telomeres. Annals of the New York Academy of Sciences, 1172(1), 34-53. https://doi.org/10.1111/j.1749-6632.2009.04414.x
Estave, P. M., Margol, C., Beeghly, S., Anderson, R., Shakir, M., Coffield, A., Byrnes, J., O'Connell, N., Seng, E., Gardiner, P., & Wells, R. E. (2023). Mechanisms of mindfulness in patients with migraine: Results of a qualitative study. Headache, 63(3), 390–409. https://doi.org/10.1111/head.14481
Riegner, G., Dean, J., Wager, T. D., & Zeidan, F. (2025). Mindfulness Meditation and Placebo Modulate Distinct Multivariate Neural Signatures to Reduce Pain. Biological psychiatry, 97(1), 81–88. https://doi.org/10.1016/j.biopsych.2024.08.023
Wachholtz, A. B., & Pargament, K. I. (2008). Migraines and meditation: Does spirituality matter? Journal of Behavioral Medicine, 31(4), 351-366. https://doi.org/10.1007/s10865-008-9159-2
Science is always evolving, and when new research makes headlines, it can be exciting—but also confusing. In this special Science You Can Use episode of 1,000 Waking Minutes, Dr. Wendy Bazilian breaks down three major new studies and what they really mean for your health, your choices, and your waking minutes.
From the latest research on short bursts of exercise to the 2025 Dietary Guidelines’ push for more beans, and the FDA’s recent ban on Red Dye No. 3, we’re unpacking the science, separating fact from fiction, and giving you practical takeaways you can apply in your daily life.
FROM THE EPISODE
[This research on VILPAS] reinforces that ‘move daily’ concept that I always talk about, that you don't have to carve out an hour for the gym to get meaningful benefits.
WE DISCUSS:
(1:18) Introduction: Why science updates matter and what’s on today’s agenda
(3:49) Study #1 - VILPA: The power of short bursts of movement for heart health
(9:17) Study #2 - 2025 Dietary Guidelines: Why beans, peas, and lentils are making headlines
(16:34) Study #3 - Red Dye No. 3: What the FDA ban means and how to approach artificial ingredients
(29:15) Recap and final takeaways
CONNECT WITH WENDY:
Follow me on Instagram: @1000WakingMinutes
Visit my website: wendybazilian.com
Email me topics you want covered on the podcast: 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 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.
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.
REFERENCES:
2025 Dietary Guidelines Advisory Committee. (2024). Scientific report of the 2025 Dietary Guidelines Advisory Committee: Advisory report to the Secretary of Health and Human Services and Secretary of Agriculture. U.S. Department of Health and Human Services. https://doi.org/10.52570/DGAC2025
Stamatakis, E., Ahmadi, M. N., & Fraser, G. (2024). Association of vigorous intermittent lifestyle physical activity with major cardiovascular disease events and mortality in non-exercising adults: A prospective study. British Journal of Sports Medicine. https://bjsm.bmj.com/content/early/2024/12/28/bjsports-2024-108484
U.S. Food & Drug Administration. (2024). FDA to revoke authorization for use of Red No. 3 in food and ingested drugs. U.S. Department of Health and Human Services. https://www.fda.gov/food/hfp-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs
When’s the last time you thought about recess? Those carefree minutes filled with laughter, play, and movement might just hold the secret to better health and a happier life. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares why bringing back the joy of play is essential—not just for kids, but for adults, too.
With personal stories and research-backed insights, this episode explores how to take the “work” out of workouts and rediscover movement as an act of fun. Whether you’re swinging at the park, dancing in your kitchen, or simply embracing the lighter side of life, it’s time to bring back recess and reap the benefits.
FROM THE EPISODE
“Somewhere along the way many of us lost the sense of play in that free-spirited way, that release of unstructured playtime. As adults we have replaced recess with routine and we've swapped playtime for productivity.”
WE DISCUSS:
(1:22) Introduction: Reflecting on the magic of recess
(4:17) Personal stories: Volunteering at PE and lessons from Brazil
(14:51) ROI of play: Health benefits and the science of movement
(18:56) A Mindful Minute: Reconnecting with recess
(22:27) Practical tips to make play a part of your day
(31:33) Reflective questions
(32:56) Recap and final thoughts: Let’s rediscover recess together
CONNECT WITH WENDY:
Follow me on Instagram: @1000WakingMinutes
Visit my website: wendybazilian.com
Email me topics you want covered on the podcast: 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 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.
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.
REFERENCES:
Hötting, K., & Röder, B. (2013). Beneficial effects of physical exercise on neuroplasticity and cognition. Neuroscience and biobehavioral reviews, 37(9 Pt B), 2243–2257. https://doi.org/10.1016/j.neubiorev.2013.04.005
Koch, S., et al. (2019). Effects of dance movement therapy and dance on health-related psychological outcomes: A meta-analysis. Frontiers in Psychology, 10, 1806. https://doi.org/10.3389/fpsyg.2019.01806
Loprinzi, P. D. (2015, August). Accumulated short bouts of physical activity are associated with reduced premature all-cause mortality: implications for physician promotion of physical activity and revision of current US government physical activity guidelines. In Mayo Clinic Proceedings (Vol. 90, No. 8, pp. 1168-1169). Elsevier.
Proyer, R. T. (2013). The well-being of playful adults: Adult playfulness, subjective well-being, physical well-being, and the pursuit of enjoyable activities. European Journal of Humour Research, 1(1), 84-98. https://doi.org/10.7592/EJHR2013.1.1.proyer
Saint-Maurice, P. F., et al. (2020). Association of daily step count and step intensity with mortality among US adults. JAMA, 323(12), 1151-1160. https://doi.org/10.1001/jama.2020.1382
Stork, M. J., Gibala, M. J., & Martin, K. G. (2018). Psychological and Behavioral Responses to Interval and Continuous Exercise. Medicine and science in sports and exercise, 50(10), 2110-2121.
Tarp, J., Child, A., White, T., Westgate, K., Bugge, A., Grøntved, A., ... & Janz, K. F. (2018). Physical activity intensity, bout-duration, and cardiometabolic risk markers in children and adolescents. International Journal of Obesity, 42(9), 1639-1650.