Do you struggle with sleep or feel like rest is always just out of reach? This episode dives into the essential role that quality sleep plays in our health, energy, and productivity. Join Dr. Wendy Bazilian to explore the science of sleep, how it impacts everything from our metabolism to mood, and why sleep is a powerful investment in ourselves. You’ll discover simple, practical tips for better sleep hygiene, such as creating a sleep-friendly environment and enjoying foods that support a healthy circadian rhythm, and take part in a mindful minute exercise to release stress from the day. Together, let’s embrace small, intentional changes that can make a significant impact on how we feel in our waking minutes because when we reclaim our rest, we thrive.

FROM THE EPISODE:

“Have there been times when you have had less sleep, less sleep than you need and actually started craving things and sort of curious later, like why am I gravitating toward that food? It has to do with sleep and our hormones.”

WE DISCUSS:

(6:15) Why sleep is the ‘golden chain’ that ties health and our bodies together’

(11:50) Science-backed ROI: How sleep impacts appetite hormones, weight management, blood sugar, metabolism, longevity, and more

(20:34) Foods that can help promote a healthy sleep cycle

(23:40) Storytime: The ‘worry tree’ and letting go of stress

(26:20) A mindful minute inspired by the 'worry tree' and creating space for rest and renewal

(29:28) Practical tips for better sleep hygiene with a three-step approach for better sleep

(40:40) A question to ponder and reflect on

(41:20) Closing remarks and gratitude to my incredible team and you!

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: 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 show.
• Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect 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.

Your oral health is closely linked to your whole body health affecting things like your heart, digestion, inflammation, risk of chronic diseases, and more. In this episode, Dr. Wendy Bazilian takes a deep dive into the mouth as the gateway to our health, starting with the essential practice of daily flossing. Today on 1,000 Waking Minutes, you’ll learn how small daily habits, like flossing, and drinking water, or even eating cheese (yes - you heard that right!), can have a significant impact on your whole-body health. Whether you love your dentist or dread the visits, this episode will inspire you to rethink your oral care.

“Gum disease contributes to chronic inflammation, which we know is linked to everything from heart disease to diabetes, to arthritis, and potentially certain types of cancer. Flossing helps remove the bacteria….that can cause inflammation.”

(2:19) Musings and childhood memories related to dental care

(5:17) Why we’re talking about flossing and oral health

(6:40) A story about a friend’s health scare linked to gum disease

(9:22) The ROI: How flossing impacts heart disease, diabetes, inflammation, and digestion

(15:15) A mindful minute to reflect on gratitude for small habits

(18:25) How foods like apples, celery, strawberries, and cheese support oral health

(20:59) Debunking myths: Is bubbly water bad for your teeth? Should I brush after every meal?

(23:05) How to make flossing a part of your daily routine with habit stacking

(28:47) A question to ponder and reflect on

(29:26) Closing remarks and gratitude to my team and you!

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: 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 show.
• Comment & Join the conversation! Share your thoughts or questions by visiting my website wendybazilian.com, or connect 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, 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.

Dive into the world of nutritional synergy and explore how specific food pairings can boost your health. From the science behind rice and beans to the benefits of adding olive oil to your salad or citrus to your tea for metabolism-boosting effects, we uncover the secrets of “better together” food combinations. Join Dr. Wendy Bazilian for practical tips, inspiring stories, and a mindful minute to appreciate synergies in your life and reflect on small changes you can make today to boost nutrition and all-around well-being.

FROM THE EPISODE

Nutrients are important and particular foods are very important. But it's not just one plus one, like, oh, there's vitamin C in this one and there's important proteins in this one. And then you eat them together, you get vitamin C and protein. Sometimes and many times, in fact, they pair together and they amplify something else that wouldn't have happened or occurred if they weren't put together.

WE DISCUSS

(1:08) Introduction to nutritional synergy

(10:50) The science behind nutrition synergy and why it works

(15:59) Rice and beans, a global pairing for complete protein

(18:26) Mangos and spinach for optimal iron absorption (+ a recipe in the show notes!)

(20:00) Cherries and walnuts for better sleep

(21:19) Get the most out of your salads with olive oil

(22:43) Boost the power of tea with citrus

(23:55) Tomato sauce and olive oil, salsa and guacamole for heart and prostate health

(26:05) Herbs and spices for meat and poultry for more than just flavor

(28:57) How to enjoy food pairings in your own eating style and cultural heritage

(30:35) Mindful minute to reflect on synergies in your life

(33:20) Easy ways to add synergy to your meals

(37:50) A question to ponder and reflect on

(38:56) Closing remarks and gratitude to my team and you!

FOOD PAIRINGS WE DISCUSS

Listen to the episode for the ‘why’ behind each pairing.

• Grains and legumes/pulses, like rice and beans
• Mangos and spinach
• Tea (camellia sinensis) and lemon/citrus
• Walnuts and tart cherries
• Salsa and guacamole
• Salad greens and olive oil/oil-based dressing
• Tomato sauce and olive oil
• Herb/spices and animal proteins

TropiSoCal SMOOTHIE RECIPE

Simple and refreshing with synergistic superpowers! Vitamin C increases the absorption of iron and when it comes to leafy greens and other plant sources of iron, we need a boost to help our bodies absorb the iron. A single mango has 100% of the daily vitamin C, which helps promote a healthy immune system as well as skin and heart health. Spinach provides plant-based iron, a nutrient essential for energy and oxygen-delivery. Blend them into a tasty smoothie to boost the absorption of the iron while getting an excellent source of vitamin C. Popeye would be proud.

INGREDIENTS:

• 1 medium banana
• 1 large fresh mango (or 1 1/2 cup frozen)
• 2 handfuls fresh spinach (about 2 cups)
• 2 tsp honey
• ½ tsp ground ginger
• 3/4 cup coconut water
• 1 ½ cup tart cherry juice
• 2 scoops (2 servings) of your preferred protein powder (vanilla or plain, unsweetened)
• or Greek yogurt
• Ice (optional)

DIRECTIONS:

Blend for 45-60 seconds and enjoy. Makes 2 servings.

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

PLEASE SUPPORT

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