Is your body getting the hydration it needs to thrive? Do you struggle with drinking enough water throughout the day? Dr. Wendy Bazilian dives into why water is essential not only for quenching thirst but for supporting overall health, boosting energy, and enhancing mental clarity. You’ll hear science-backed insights into hydration’s role in heart health, cognitive function, metabolism, and immune function, along with practical tips to help you stay hydrated throughout the day. Plus, enjoy a mindful minute designed to help you connect with your body’s hydration needs. Small changes can make a big difference! Listen in to discover how staying hydrated can improve your waking minutes each day.

FROM THE EPISODE:

“Three quarters of our brain is water. We are one big sponge up there inside our skull. So, even the mildest dehydration can cause brain fog and make it harder to focus.”

WE DISCUSS:

Audio:

(0:55) The link between hydration and health, energy, and focus

(4:59) A personal story about hydration challenges in communities with limited access to clean water

(9:05) How much water we really need each day and what beverages and foods count

(13:27) ROIs of hydration: How it benefits the heart, brain, mood, metabolism, and immune system

(28:17) A mindful minute focused on appreciating water’s role in our body and mind

(32:07) Practical tips to make hydration a daily habit

(42:05) A question to ponder and reflect on

(42:53) Closing remarks and gratitude to my team and you for joining me on this journey

7-DAY HYDRATION CHALLENGE

If you’re up for a little adventure, try this 7-day challenge and discover what works best for you to stay hydrated. Enlist a friend to hold yourself accountable, and have more fun in the process!

• Day 1: Calculate your daily water needs. Take your weight in pounds and divide it in half. That’s how many ounces a day you should aim for. For 150 pounds, it would be 75 ounces or about nine cups a day.
• Day 2: Add more hydrating foods to your meals. Listen at (35:31) for tips.
• Day 3: Try different types of hydrating beverages—sparkling water, infused water, herbal teas, etc. Listen at (10:39) to hear what counts.
• Day 4: Check the color of your urine to assess hydration. Listen at (11:53) for an explanation!
• Day 5: Set up a tracking system that feels right—whether it’s digital or analog. Listen at (37:12) for tips.
• Day 6: Track your water intake plus any non-water beverages you drink, like coffee or juice.
• Day 7: Reflect on the experience, celebrate your progress, and keep going with the habits that felt best.

REFERENCES (see below)

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...

Discover the significant benefits of unplugging from the digital world to reconnect with yourself, improve mental and physical health, reduce stress, and foster real connections with the world around you. Through personal anecdotes, like a notable blackout in San Diego, and insights from experts like Sherry Turkle and Thich Nhat Hanh, this discussion reaches into the omnipresence of technology, recognizing its benefits and drawbacks, and emphasizes the need for intentional periods of disconnection. Dr. Wendy Bazilian provides practical strategies for finding digital respite, such as silent walking, establishing 'digital sunsets,' tech-free commutes, and micro-meditation moments to help you find balance in the digital world.

FROM THE EPISODE:

We don’t need to completely disconnect from technology, but finding moments of respite within our 1,000 waking minutes can truly recharge us.

WE DISCUSS:

(01:13) How technology permeates our waking minutes and the importance of unplugging

(06:07) Exploring modern trends in unplugging

(07:50) The 2011 San Diego blackout experience

(17:59) ROI of unplugging: The mental and physical benefits

(24:30) Silent walking: A mindful practice and why it's gaining popularity

(25:20) The impact of technology on relationships

(27:02) Physical strain from tech use

(28:05) Gaining time by unplugging

(29:09) Mindful minute to unplug, breathe, and reconnect with yourself

(33:25) Practical tips for balancing tech and life: Try digital sunsets, silent walks, and time boundaries

(42:10) The importance of reading aloud

(45:51) A question to ponder and reflect on

(46:25) 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! Here's how you can show your support:

• 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.

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.