Guest Spotlight: Exploring My 3 Pillars of Health with ‘Every. Body. Talks.’

Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Recently, I shared some waking
minutes with my good friends,
Jenn and Lori on Every
Body Talks.
And we had the best
time talking about practical ways
to feel great, stay healthy
and make the most of
every day.
Today, I'm bringing you highlights
from that conversation and sprinkling
in a few extra thoughts
and insights along the way.

(00:21):
We experience 1,000 waking minutes
on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian and
you're listening to 1,000 Waking
Minutes.
I can't wait to connect
with you here with practical
ways to eat well, move
daily and be healthy.
To optimize every waking minute
you live for a happier,

(00:41):
healthier life.
Thank you for sharing some
of your waking minutes with
me today.
Let's get started.
♪ I'm saying yes to
better days, yes ♪ ♪
I'm on my way, yes,
it's gonna be okay, yeah
♪ Hi everyone and welcome

(01:08):
back to 1,000 Waking Minutes.
I'm Dr. Wendy Bazilian and
I'm so glad you're here.
Today, we're doing something a
little bit different and I
hope you'll find it to
be super fun.
Recently, I had the chance
to join my good friends
on their podcast, Every Body
Talks.
This is Lori Schulweis and

(01:29):
Jenn Giamo and they've
got a fantastic podcast.
If you haven't heard of
it yet, I hope you'll
go discover it because they
cover everything from brain health,
nutrition, exercise, mindfulness and let's
be honest, there's a whole
lot of laughter and fun
going on on their show.

(01:50):
They're good friends and you
will get to know them
soon.
I love their podcast spirit
and their sort of working
mantra or mission of sorts.
They're two friends who explore
the wide world of wellness
with expert insights, personal perspectives
and lots of fun.

(02:10):
So there you have it.
And they have wonderful guests,
incredible experts that come on
and I'm saying yes to
all of that.
Just by way of introduction,
as we get going, this
is going to be a
replay of sorts of their
episode where I will sprinkle
in some of my own
thoughts and insights along the
way and just a preview

(02:31):
because you'll want to get the
whole download and interview in
full on their episode platforms.
But Jenn Giamo
has a master's degree in
nutrition education.
She's a certified personal trainer,
a Reiki practitioner, a yoga
teacher, a corrective exercise specialist

(02:52):
and founder of Trainers in
Transit, which is a personalized
exercise program that basically comes
to you and has a
team of people that work
with her and work on
her client's personal goals, which
is incredible.
Lori Schulweis is a longtime
friend of mine and also
an even longer time producer

(03:13):
approaching three decades -
so she must've started when
she was in elementary school
or something - on Live with
Kelly and Mark where I
first met her about 15
years ago.
And we hit it off
from the start.
Those were the days of
Regis and Kelly before Kelly
took the helm with her
co-hosts and now husband,

(03:33):
Mark.
And I always loved Lori's
warm smile, her effervescence in
the studio, her, of course,
professionalism, but her long passion
and avid interest in health
and wellness.
She was always doing something
and she always had something
to report about, a great

(03:54):
hike or run that she
had done, a great program
she was engaged in and
a coach of sorts herself
as well, certainly inspiring.
She has degrees in communication
and a master's in journalism.
But if I were an
institution, I would give her
an honorary master's in all
things health because she's that
great.

(04:14):
Both are based in New
York City.
Both are doting dog moms
and they're just so fun
to be with.
So on their show recently,
we talked about one of
my favorite topics, the three
pillars of healthy living, eat
well, move daily and be
healthy.
We covered a lot, including

(04:35):
some tips that I use
in my own life and
also share with clients.
And now listeners.
So I thought it would
be fun and useful, hopefully,
to share some of the
highlights with you here.
I'll be popping into the
show along the way to
add a few thoughts, maybe
a stat or two, and
we'll wrap up with a

(04:56):
reflection and maybe a Mindful
Minute shared together as we
always do.
Certainly, if you love what
you hear and I know
that you will, be sure
to check out the full
episode on Every Body Talks and
subscribe to their show and
comment and do all the
things to show our gratitude
for the hard work that
goes into podcasting and bringing

(05:16):
great content to you.
So let's get started and
we'll start talking by the
concept of 1,000 waking
minutes.
This year, however, 2024, she
started her very own podcast
called 1,000 Waking Minutes.
I love this name and
we want to hear all about

(05:37):
it.
Please welcome back Dr. Wendy
Bazilian.
Wendy, welcome back.
Thank you, thank you.
I am so honored to
be invited back.
So the first thing I
want to say thank you among
peers, professional friends, and you
guys are doing such amazing
things on your podcast.
I listen religiously.
You know, Lori knows, because

(05:57):
I have her text.
I'll have yours soon, probably,
Jenn, that I'll send her
in the middle of the
workout.
You know, like, wow, I
just feel like I had
a conversation with you guys
and I was just listening
as I'm, you know, enjoying
my day.
So it's wee hours in
the morning, sometimes midday, you
know, it's awesome.
Any notes, any notes you
have, we welcome any sort
of- And we're happy
to also share the wealth

(06:17):
when we hear about yours.
Yeah, for sure.
So why don't you catch
us up on what you've
been doing and also, yeah,
like just tell us, before
we get started and really
the topic, why don't you
tell us a little bit
about the podcast too?
Since it's right forefront.
Thank you! Well, you know, we have
such, we're so simpatico in
like our missions, I think,
you know, when I think

(06:38):
of Every Body Talks, I think
that there's such a natural
synergy, you know, between what
I have been sort of
teaching for a really long
time and for a couple
of decades even.
And it's been in the
back of my head, it's
come out through, you know,
classes and courses and retreats
and all these different ways,

(06:59):
this concept, but I am
at heart, like we can
go into that later, but
like I have a liberal
arts background.
So I'm always like thinking
about the connections and the
philosophy and communications of ideas.
And then I'm a scientist
who's pretty darn good at
math.
So I'm always thinking of
like the numbers and the

(07:21):
orchestration and what does that
mean?
You know, like what exactly
is happening with the body?
And it hit me probably
twenty plus years ago, I
just started thinking about time.
You know, I was working
with individuals who were trying
to make strides on their
health, you know, and they
say, you know, how soon
will I lose these pounds
or how quickly can I

(07:43):
see benefit?
Or they would recap and
recount their life passing, you
know, different moments.
And I was just thinking
about time.
And, you know, the reality
is if you do math
on a day, it's
1,440 minutes, you know, that's
nothing new.
Although maybe, I don't know
how many people have actually
done that math, but it's
1,440 minutes.
As I was teaching about,

(08:04):
you know, healthy behaviors, like
how, you know, three meals
a day and does timing
matter?
When should I snack?
Should I have dinner after
seven or is that a
myth?
You know, all the things.
And then increasingly teaching about
sleep and rest and recreation
and all the things that
go with health restoration and

(08:26):
realizing that the science was
really building about seven to
eight hours a night of
healthy sleep.
I subtracted out that seven
to eight hours of sleep
and we were left with
1,000 waking minutes.
And it just was like,
okay, well, there's what we
have to operate with every
day for our obligations, for

(08:49):
our work, for our joy,
for our health.
And when people talk about
not being able to fit
things in, I've never been
the person to, you know,
say, well, then find the
time.
I just start with, well,
we have this life currency,
you know, let's see how
we spend it now and
let's see where we can
identify places to spend it
that are important to you.

(09:10):
And so that was where
it was born.
I had no idea about
podcasting.
I still ... do
it with trepidation, but that's
the beginning.
So I'll stop, I'll stop
right there.
No, it's fantastic.
And by the way, we
have no idea about podcasting
either.
It's a really like, it's,
you're always on a learning
curve we realize when you

(09:31):
do a podcast.
It's like, there's always...by the seat of your
pants.
Yeah, there's always something new
to learn that you don't
even realize.
You're like, oh, that?
And it doesn't stop, which
I think is one of
the things that makes it
fun.
I think, yeah, it is
so much fun.
And we're so excited for
yours and just bringing that
message, you know, I think
the more health and wellness

(09:51):
related, you know, information that
could get out there in
a reliable way, you know,
I mean, someone like you
with your background, other experts
that we've had on, I
think it's so important because
we have this, you know,
age of the TikTok trends
and social media driven, you
know, concepts of nutrition and

(10:12):
stuff like that.
So I'm excited, I'm excited
for you.
I know, me too, we're
thrilled for you, we really
are.
I appreciate it.
So there we were talking
about the origin of the
1,000 waking minutes in my
mind and how it came
to become a podcast that
you're listening to.
And here's a little stat
for you.

(10:32):
Did you know that the
average person spends 143 minutes
per day on social media?
When I read that, I
was shocked.
And by the way, that's
down from last year, which
was up pressing the limit
that I had ever seen
at 151 minutes on average.

(10:54):
That's basically 10% of
our waking minutes every day.
Imagine repurposing just half of
that time into self-care
or meal prep or talking
to a real live person
like a friend.
So, you know, I love
this idea of time as
currency and it's something that

(11:15):
we can spend, save and
even invest wisely.
When I talk about investing
time, I'm not talking about
long-term investment of like
saving our minutes today because
we can't do that.
But investing our time today
in what we do can
bring wellbeing today and may

(11:37):
even have longer term payoff
to your health in the
time ahead.
So one of my favorite
ways to invest waking minutes
is simple, joyful movement, which
we'll get into a little
bit later in Lori and
Jenn's episode.
But first, let's get back
to the conversation with Jenn

(11:58):
and Lori and listen to
a bit more about where
we talk about the three
pillars of the why behind
those six words.
So we kind of wanted
to get into, there were
so many things that we
could talk about and then,
and one of them that
we kind of thought, I
think we settled on, did
we agree?
I mean, I'm just

(12:19):
along, I wasn't part of
the agreement process, but sure.
No, we wanted to, you
had mentioned, you had mentioned
these three pillars of health.
And can you just kind
of explain that concept to
us what they are and
why they're essential to our
overall wellbeing?
Yeah, thanks.
Well, this is another sort
of tried and true piece

(12:41):
of my personal-professional mantra,
let's say.
And when I got into
the health space and the
health field, it wasn't my
first career.
You know, I went back
to school for it and
I started working with individuals

(13:01):
and I'd already had a
number of jobs and communicating
and writing.
And it sort of struck
me at some point that
I never ever suggested that
health is an easy pursuit.
You know, we, and we
being my husband who's in
traditional Chinese medicine.
And I, you know, I've
always sort of called it
like a part-time job.

(13:22):
You know, I mean, like
we've been sort of realistic
about it, it is.
You want it to be
wildly fun and you want to
find the exercise you love
and you want to do all
the, you know, make your
healthy food delicious.
You want to do all those
things, but it does take
work.
What I found challenging was
that individuals that I'd start
working with thought it meant

(13:43):
so much work.
You know, they thought it
meant like it was going to
be a gargantuan effort and
that therefore they were paralyzed
to ever get started.
And so over time we
started teaching and I was
teaching some classes and words,
again, liberal arts, you know,
love words and their meanings

(14:04):
and their multiple meanings.
You know, I was in
working toward nutrition.
I was working toward exercise
physiology.
I was looking at different
spa practices that were based
in cultural history and all
these pieces.
And six words sort of
emerged that became the name
of classes.
We would offer whole week
long retreats.

(14:24):
I would teach on the
topic and it was those
words, the three pillars in
six words.
And it is eat well,
move daily, be healthy.
And those six words were
deliberately generous and flexible and
a mouthful.
So people will still tell

(14:45):
me like, I can't remember
the six words, you know,
so I have to meditate
on it and say it'll
come over time.
But it's an invitation to
be successful every day.
And that's what they were
born of.
So the three pillars are
basically all the things that
help us eat well.
And I actually dedicate one
of the first two episodes

(15:05):
in a format that's a
little different than some of
the others will be and
have been to come.
But just to really go
into the words, like why
did I choose the word
'well' and not nutritious?
And you know, why, just
the details, like why daily
and not like intensely or,
you know, like all the
things like why.

(15:25):
And like those were very
carefully chosen words that I've
literally been using -
- we have a registered trademark
on that -
you know, like I've been
using that for 20 something
years.
Eat well, move daily, be
healthy.
And this is a preview.
If you go back to
listen to the episode and
it's up right now.
I call that one the
"Three Pillars to a Health
Inspired Life."

(15:46):
And I talk about the
number three a little bit
too, you know, like three
legs on a stool, the
three sides of a triangle,
the basis of a band,
three instruments very often, and
why the three is really
what holds it all together.
So that's where that piece
came from.
And on "health-inspired life,"

(16:06):
that opens the gate and
opens the door to everything
that we do, you know,
that can be health promoting,
including things like rest, taking
days off, eating, you know,
eating, splurging, you know, doing
the stuff that makes life
joyous.
That's part of health as
well.
Yeah.
I love the three because
it also makes me think
about like, you know, in

(16:27):
yoga philosophy and Eastern traditions,
there's always three is a
very significant number.
Yeah, that's a good point.
You know, three breaths, you
take three breaths when you
start your yoga practice, you
close with three breaths, you
know, just so that I
like kind of, I don't
know if you potentially did
that combo.
No, I didn't.
No, I can learn from
you.
I mean, I've done a
fair share of that, but
I didn't, I didn't talk

(16:47):
about it because I didn't
really connect that.
So I appreciate that.
Yeah.
Isn't that funny?
In nature, there's so much
that, you know, that really
leads us to that, down
that path.
Even like in mantras and
stuff like this.
I mean, at least ones
that I do in meditations,
it's always like, you know,
repeat this three times.
It's always like the number
three is always there.
So you unintentionally incorporated that,

(17:08):
which I love.
All right.
So then, so tell us,
all right, when you say
eat well, what does that
mean?
Break it down.
We're breaking it down.
Break it down.
We'll break it down.
We'll break it down.
Well, you know, naturally.
So, you know, I have the credentials and
there's a lot of evidence
and I very often, and
episodes will definitely be dedicated
to, you know, what's what
in nutrition, you know, what's

(17:29):
the truth, what's the myth.
It's not all about myth
busting.
Usually there's morsels of truth
in a lot of things.
And you even said it
before on TikTok, you just
don't have time.
You know, even a well
-intentioned person may not have
time and may get, you
know, only halfway there on
an element.
But eating is active and
it's a basic need.
I talk about that plain

(17:50):
and simple.
Like eating, we all have
to do it to survive.
Incredibly, here's another three.
It's like the third thing
to survive after breath, you
know, breathing and drinking water,
hydrating.
You know, you can survive
much longer without food than
water or breathing, you know,

(18:10):
but not that long and
not that well, for sure.
So eating is, you know,
that piece is like the
active part that is essential
and for most of us
is three or more times
a day.
So it really already is
built in.
I mean, I don't know
that everyone considers it like,
wow, those are, you know,
almost obliged or wonderful or
opportunities for my waking minutes

(18:33):
every day.
And then the "well" is
like one of my favorite
words and deliberately because it
varies in meaning and it
varies when someone enters the
conversation on what they're thinking.
So "well", and I say
this also.
So it's really, it's fun
to reinforce on some of
the things that I've said
a million times and a

(18:53):
bazilian times.
I should say a bazilian.
I should use my well.
Always use bazilian times.
Always use bazilian, a bazilian
times, but I think it's
worth.
And maybe there's another one
here.
So please tell me if
there is.
Well is like well and
wellness, you know?
So no question you hear
well, you're thinking health or
a lot of people first
time with me, they're assuming
I mean health, but well

(19:14):
is also good, right?
So well is like something
good and that can be
subjective.
It's not just objective.
It can be like, yeah,
this is an amazing eat
well moment.
Well is also about depth.
You know, you think of
a well outside, you know,
on the land and well
is the depth of, so
that might suggest not only
flexibility, but certainly variety in

(19:35):
what you eat.
It's, you know, it's not
all about like I'll get,
you know, I could dedicate
a whole episode on a,
or talk to you about
one food for an hour
or more, but at the
end of the day, we
have to put it on
the plate and put it
hopefully with other people, you
know, and put it in
the context of time.
And so the well part
is just really about celebrating
all of the meanings of

(19:55):
well and making sure that
you can be successful.
Like my goal is to
give an A out the
gate in the morning, you
know, like you've got an
A, if you want the
A plus, that's fine too.
And it's about sort of
maintaining that and a whole
day well lived.
At the end of the
day, you go eat well,
you know, not being like,
oh, I really botched this
one, you know?
And I, you know, we're
so quick to criticize and
so quick to critique our
own self that why don't,

(20:16):
you know, it's about celebrating
the things we do well.
So that's the eat well,
which opens up, you know,
the doors to so many
things.
Yeah, I like that, you
know, it's broad enough.
Like these, all three of
them really are broad enough
where you can, like you
said, they're flexible.
There's a lot of wiggle
room.
Yeah, you can bring your
own meaning.
Because I agree with what

(20:36):
you said before, like we
are so self-critical that
if, you know, so many
people like you eat, especially
when it comes to eating,
when you think of like
eating like "healthy", in quotes,
you know, and you have
one bad meal and you're
like, oh, well, if it's
at lunch, then okay, I'm
just going to keep eating bad
for the day and not
really like taking that into
consideration that that's just like,
okay, the day's not over.

(20:57):
It's just one meal.
It's like, give yourself a
break and then do better
the next time or do
better the next time.
And they're connected.
You're exactly right.
Because the thing is like,
I mean, keeping our eyes
wide open is a good
thing.
So we can be aware
that maybe we were seeking
something that we can have
or we just chose to
have it.
So maybe that, you know,
sort of begs the question
on like, so what am

(21:18):
I going to choose at the
next meal?
I could do this or
that, but given what I
did, you know, a few
hours ago, not admonishing at
all, saying in the context,
I think I'm going to choose
this because that makes for
a day well-lived.
I love that Lori and
Jenn and I were able
to take a look at
the pillars, hear about the
origin and the meaning of

(21:38):
the eat and the well
in particular.
And that we were really
focused on the flexibility in
this approach and the variety
of ways you can conceptualize
the word well.
Whether you're adding a handful
of berries to breakfast, you're
plussing up or you're sneaking

(22:00):
in extra steps during the
day, it's never about being
perfect.
It's really about showing up
for yourself in this pursuit
day after day.
And that's why I always
say, don't let perfect get
in the way of better,
whether it's the eat well,
the move daily or the
be healthy, which we'll get
to shortly.
And this of course, hails

(22:21):
to that concept and the
importance of establishing habits over
time.
You may have heard about
sort of a persistent idea
that it takes a magical
21 days to form a
habit, but this is a
little bit of a myth
or rather a social science
construct really that was created

(22:42):
in the early 1960s, turns
out attributed to a researcher
in a particular study design
that was formed.
And it sort of just
stuck - this concept.
Some kinds of practices or
habits, maybe more simple to
adopt ones might take about
21 days, but studies since

(23:02):
then and real studies, I
should say, not the social
construct of it, shows that
it takes a bit longer
than that.
And by some estimates, it
takes 66 days on average
to form a new habit.
The range can vary greatly
depending on the person and
the behavior being adopted.
But I mentioned this not

(23:23):
to discourage us, that in
21 days you can't have
the habit formed, but to
really show us why small
steps matter and why taking
these steps and using your
intention can be necessary to
engage so that you do
have success over time.
And if at 21 days,
you don't see immediate success,

(23:44):
you don't feel discouraged, but
rather encouraged in the progress
that you've accomplished in that
time.
So certainly, and you'll appreciate
this, there's no one size
fits all here either.
You do you and your
pace, and that's the best
pace.
This is no race.
This is your dynamic, your

(24:05):
amazing life, and just a
reinforcement that small steps really
do add up to big
changes over time.
So let's jump back in
and hear about the sometimes
dreaded food diary and more
about those 1,000 waking
minutes.
It's about the origin of

(24:26):
the title.
So a little bit in
some what I shared with
you, but I have a
handout.
I developed that looked a
little more clunky and now
it looks more sophisticated, and
it's a free download, and
it's sort of a time
audit, which sounds horrible.
I call it the 'Time
Check', actually, and it allows
you to look over the
course of the day where
you spend your life's currency,
where you spend those

(24:47):
1,000 waking minutes every day,
because if you think about
it, we don't get those
back.
You get the fill for
the day upon waking, and
then at the end of
the day, they're not there
anymore, but it gives you
the opportunity in a real
simple way to see, okay:
X number of hours are
dedicated, and you translate those
to minutes, to work.
I mean, that's life, to

(25:07):
errands.
It's not like, I like
the concept when people say,
act like this is your
last day on earth, what
would you do?
But I expect to have
a tomorrow and many tomorrows,
and so I like the
idea of living in the
present with the expectation of
tomorrow.
So let's check out what
we're doing now and what
would we like to be
doing in our tomorrows to

(25:27):
come, but you can never
know if you don't write
it down, you don't check
yourself out and get a
baseline.
I think- I kind
of love that.
Yeah, I was going to say,
to your point of being
present, I think that is
such a great way to
keep you in the present
moment and really keep you
focused on the now.
It's like we are constantly
thinking about what's coming up
or what we did in

(25:48):
the past that was wrong
or this mistake, or even
if it's a positive thing,
I'm looking forward to X,
but it's like, are you
living in the now, in
this present moment?
What did you do with
your 1,000 minutes today?
It's so true, because you
are always thinking about yesterday
or tomorrow, you're never thinking
about today or right now.
It's like what's coming up

(26:09):
even in the next few
moments.
Except right now, we're still
present with Wendy.
We're very present with Wendy,
we're very present.
Well, I'd like to ask,
Jenn, with your clients, if
you run into this, I
certainly have, and Lori, your
experience, and I've been in
this both in my professional
role, but also personally on
instances where you feel like

(26:29):
a day off from exercise,
for example, is a bad
thing or that you're constantly
working on, I'm supposed to
work out today, and then
you don't work out and
you don't legitimately call it
a day off, which I
really advocate is figuring out
when the days off are.
It'll help you to get
to the days on better.
But mindlessly scrolling on your

(26:50):
Instagram feed and feeling bad
about it is one thing.
Building in time where your
day was so filled with
wonderful things, or work things,
and not every day is
a vacation day, but all
the necessary things, but you
accomplish the things that you
wanted, and then you mindlessly
scroll on the Instagram, maybe
it's not so bad.

(27:10):
Maybe you don't have to
judge it.
Maybe it's just part of
those waking minutes that you
spent being on social media,
and maybe it was fun.
Then you're not admonishing yourself
for something you think you
shouldn't have done.
So I mean, I'm curious
if you felt that, because
I certainly felt like I've
gone through phases where I'm
like, oh man, I didn't
get to exercise today, and
it makes days off feel
crappy.
It makes days on feel

(27:30):
terrible.
Yeah, for sure, for sure.
I definitely have that experience
with clients and with myself.
All the shoulds, there's a
lot of shoulds.
I should have done this.
I didn't do that.
I could have done that,
but I didn't.
I didn't work out today,
so now tomorrow I'm gonna
work out for three hours.
All of those sort of
just self-punishment types of

(27:51):
behavior, you know?
It is, I mean, even,
I think I spoke about
this before, but during the
summer, I went and I
visited a friend, and most
weekends I work, anyway, I'm
working on regular work, I'm
working on the podcast, then
I have to do errands,
I'm walking the dog.
There's not, the weekends aren't,
I don't know when the

(28:11):
weekends stop being weekends, like
where you actually do something
that's just for you or
just relax, and I took
a weekend where I went
to the beach and I
read a book and I
didn't do this and I
didn't do that, and it's
like, wow, I really needed
that kind of decompression time,
not thinking about, oh my
God, I have to do
this, I have to do

(28:32):
this, I should be doing
this now.
I gotta be doing this
now.
You know, there's not, you
underestimate the need for those
times of day off, you
know, truly.
To be able to do
that, and this is where
I struggle, to be able
to have a day like
that or a weekend and
not feel guilty about it.
So this idea of time

(28:52):
being a finite currency every
day, it's really non-refundable,
and the fact that, unfortunately,
you can't bank it for
another day, it really resonates
with me, and I think
you'll connect with it as
well.
It's why I created the
Time Check download handout.

(29:14):
It's a quick, free tool
to help you reflect on
how you're using your waking
minutes, and it's an opportunity
to really see where you
currently spend your time and
maybe where you desire to
recraft your time, either to
add or reconfigure how you
balance your time for certain

(29:35):
kinds of activities and goals
that are important to you.
So this is to help
you feel good about them,
not guilty about, you know,
also things like taking your
weekend off or days off
for you, and you can
get all of this into
your mind by doing a

(29:56):
little bit of a time
check or a time audit,
dare I say.
You can get this handout
by going to my website.
It's at wendybazilian.com/timecheck
.
If you're curious, I'll put
it in the show notes
as well, and I hope
you are curious.
I hope you'll do that.
In fact, you know what?
There's good news about planning

(30:17):
time to impact your goals
and productivity.
Research suggests that taking intentional
breaks, so short, organized work
breaks, for example, and doing
that regularly during your day,
so think Mindful Minutes, think

(30:37):
taking short walks, maybe listening
to music for a few
minutes, or maybe even having
something that surveys have shown
people really want more of:
having a snack on their
own without distractions or interruptions,
can actually boost focus and
productivity.

(30:58):
Some call these 'booster breaks'.
There was a 2010 book
that came out about this
very topic, and guess what?
These kinds of breaks have
shown to also help reduce
stress too.
It can be such a
practical tool and practice to
manage your time currency effectively,
leading to improved productivity and

(31:20):
well-being.
More productive and less stressed?
Sign me up! And I
think that you'll sign up
for that book too.
So now let's jump back
into the episode with Lori
and Jenn and talk a
little bit about the move
daily and getting our movement
in.
I'm joking, I'm totally joking.
But yeah, no, I mean,
look, it's like I am

(31:41):
such a, yeah, I don't
practice what I preach sometimes,
because like you said earlier
about this rest and recovery
and sleep being so, so,
so important, which also changes
as we age and different
things that are happening hormonally,
but prioritizing that rest and
even just the break from
the workouts is like, yeah,

(32:02):
then you can get back
to it so much stronger,
so much more excited, I
think, to do it.
But- It's irrelatable too.
I mean, it's good.
I have met very few
people who are perfect pillars
of what they advocate, and
of course that breeds a

(32:23):
certain type of arrogance as
well, like that we're not
human beings, that someone lives
that way.
Maybe some people live in
a discipline like that, but
I tend to believe that
there's other things that are
perhaps not as balanced or
we're not getting the full
story when that doesn't happen.
I mean, we're not robots,
you know, we're not.
And I think that it

(32:43):
makes you relatable and probably
better even as being able
to talk to other people
and also coach people on
their journeys by literally understanding
where they're coming from.
You know, I mean, empathy
is such an important part
of being a good caregiver
or coach or instructor.
We haven't gotten to pillar
number two.
We have veered while we

(33:04):
have, of course.
Veered away.
Tell us.... Well, you
know, you get the spirit
of all of them by
diving deep into a lot
of them.
I know, because the next
one was move daily, and
we did talk a little
bit about how you feel
about exercising every day and
the guilt that goes along
with that, but I guess
talk about, you know, what's
behind that a little bit.

(33:26):
Well, you know, one of
the points I made and
when I talked about the
three pillars a little more
deeply on the second episode
was really that the body
is built to move, like
it's built to move, like
we have to move.
So your success with living,
you know, requires us to

(33:46):
move.
Daily, what I love about
daily is, or why it
was important to me, and
I guess I hope that
others who work with me
have loved it, is that
you can be successful even
on a day off, as
a day off, the way
we define it in terms
of fitness or goals.
And moving is not inherently

(34:07):
that we all have to
go the same, like the
goals.
Even if there's established, you
know, rules and science to
sport 30 minutes a day
on most days of the
week, you know, like the
things that we know.
I will spend plenty of
time talking about those things
that we know, or if
you are training for an
event or you're trying to
improve this, there's specific things

(34:27):
which is super awesome to
know about on how to
help get you there.
But, you know, the ADLs,
you know, activities of daily
living and functional fitness and
physical therapy and those modalities,
both built into your day,
occupational therapy, those things built
into our day, are movement,

(34:48):
you know, and that they're,
so the daily is like
not about the prescriptive part,
except in as much to
say, you gotta do something,
you know, and then most
of us want to be
somewhere with our health journey
and might then need to
then define like, where do
I want to go?
And then we can start

(35:09):
layering in.
Again, it's about individuality.
The 'move daily' for me
as a pillar within the
1,000 Waking Minutes also allows
time for things like, you
know, the structured exercise, if
that fits in, but also
the, you know, walk around
the block, if you're picking
up the kids, you know,
and you have extra few
minutes, or it reminds me,
I'm going to come back to
a little story here in
a second.
It also allows for stretching,

(35:32):
it allows for coordination, it
allows for, you know, things
that you can do when
you're doing other things that
can be moving, you know,
it's wide open on, it
can be recess activities, it
can be a spontaneous dancing,
it can be, you know,
anything and everything, and when
you start seeing all the

(35:52):
places you can move, all
of a sudden, you start
moving more, you know, that's
just what my experience has
been with that tenet is
people like, oh my gosh,
I'm doing a lot more.
There's been even research.
So there's been, there's research,
(this is not the story).
There was research years back
about, it was, I would
have to find the research
to tell you, but it
was about housekeepers, the hotel

(36:13):
service staff in their daily
work, cleaning rooms, and they
gave a similar instruction to
both groups.
They split them into two
groups, and one of them,
they told them that their
work counted as exercise, and
the others, they just didn't
tell them, and the group
that they told that their
work was exercise, they lost

(36:33):
more weight, statistically significant more
weight.
I had no intention of
telling you this today, but

I was like, so blown away (Lori (36:37):
that is crazy!)
how cool it is
when you qualify, you quantify,
you allow for the idea
that some of those waking
minutes that you're actually doing
things actively, literally have a
health benefit, which... how?
Well, it probably made them
feel, you know, inspired for
other health activities.
They probably counted more, maybe
they did more, you know,

(36:58):
all the confounders weren't taken
away, but it doesn't matter.
That doesn't matter!
That's almost like getting credit
for something that you're already
doing, just by telling you
that it counts.
I recently found out that
Jenn works out like in
pajamas, sometimes in bare feet,
sometimes in a bathing suit,
like it doesn't matter, where
I get like a full
outfit on, I get all

(37:19):
dressed. (The look! The look!)
I wear workout clothes.
I sometimes don't even wear
a sports bra.
I know, she's like, what
are you doing?
I was like, that's what
you work out in?
Oh yeah, sometimes I'm like,
all right, I know I
have this time, I happen
to be in my pajamas,
it's seven in the morning,
I'm gonna do this before
I get my day started,
but I'm not gonna go
waste 10 minutes to go
get changed into an outfit

(37:39):
that A, no one's seeing,
and B, I don't need
to be in.
Yeah, well, I'm sort of
with both of you.
When I'm out and about,
I love to put on
the cool outfit or just,
you know, try to be
with the genre.
You know, I've got, I
am not a tennis player.
I like it very much,
but I've got the cutest
tennis clothes, you know, like,
cause when I do go
out, you know, I'll go

(38:01):
out there and they're like,
wow, and then I'm like,
well, don't look at my stroke.
But I'm like you too,
Jenn, and, you know, as
a mom of a five
-year-old, you know, I'm
up in the middle of
the night and I have
all states of, you know,
everything from barely anything to
pajamas to like half of
my work day, you know, on.
Yeah, my only, you know,

(38:24):
living back in the city
again, as opposed to at
the beach, you know, at
the beach, I can go
take the dogs out in
my pajamas and just go
around, and now I'm like,
will I look crazy?
Probably, I'll probably look crazy.
There are a lot of,
I see a lot of
people walking their dogs in
pajamas.
Maybe I'll try doing that.
So that's awesome, right?
It all counts! Like with
the housekeeper study I mentioned,

(38:45):
or working out or walking
the dog in pajamas, like
Jenn sometimes does.
And if we also know
and are told it counts,
it may actually show up
in tangible ways, like that
study I mentioned.
I'm so glad we also
tackled a little bit about
perfectionism here, especially when it
comes to exercise, because here's

(39:07):
a fun and real fact:
Just a little light movement
after eating, like short, and
I'm talking short, like two
minutes short walking can significantly
help with blood sugar regulation.
And that's compared to sitting
or laying down.
So if you stand up,

(39:28):
that's shown benefit.
And if you walk as
few as two minutes after
a meal, you can have
significant impact on your blood
sugar levels.
I've dedicated a whole episode
to this if you want
even more compelling information and
a bunch of tips to
help you there.
But I encourage you to
go there after you finish
listening to this episode.

(39:49):
Lace up your sneakers, maybe
listen to that episode.
It's episode three, and it's
called "How a Quick Post-
Meal Walk can Change Your
Life."
And this is really about,
again, small incremental changes, not
about perfection.
It's just about doing something.
So, okay, so the last
pillar is be healthy.
I think that kind of

(40:09):
like sums everything up, but
tell us, like, what do
you mean by that?
Yeah, so in 'be healthy',
one piece that I try
to make clear is a
state of being is a
state of you.
The BE is about you,
and it's active also.
And healthy is not an

(40:30):
end game.
It's not just a static
pursuit that once you get
there, all things like the
bells will start ringing, you
know?
Exactly.
I'm imagining sounds in my
head.
That health is dynamic.
And so the be healthy
sort of pillar really does
encompass a lot of those

(40:51):
self-care elements that are
part and parcel with what
you talk about on Every Body
Talks, you know, from everything
from therapeutic massage, and by
therapeutic, I mean the kind
that research has shown that
help with X, Y, Z,
but also the joy of
getting body work done or
touch.

(41:11):
It talks about behaviors in
health, about that you can
apply to yourself, about things
like meditation and mindfulness. And
if meditation feels like a
leap, because for some people,
I've met many people that
they're like, this idea of
meditation feels like a whole
other world that they actually
don't want to go into, and
that's okay.
You know, there's other ways

(41:32):
that you can tap into
self.
And it's a host of, things..
it's sleep, it's recreation, it's
celebrating life.
It's like, those are all
elements of health.
So be healthy is just
as important as the other
two, but it sort of
encompasses a wider range that
support and also build and
boost so that, you know,
at the end of the
day, if you eat, you're

(41:53):
eating good food and you're
exercising regularly, but you're not
having joyous life and grounding
yourself in nature and having
connectivity, connectivity, connectiveness, connectivity, I
I guess, with humans, other humans,
and then, you know, are
you really, are you really
healthy, you know?
And are you really having
a well-lived life?
So it encompasses those.

(42:14):
I feel like that's where
like the mental health and
emotional health aspects kind of
fall under, right?
Yeah, totally.
Yes, yes, absolutely.
Can we ask you personally,
what do you, how do
you maintain balance across these
three pillars?
Yeah, well, I apply them
to myself the same way
and with a soft, gentle

(42:35):
hand, not every day, because
I'm pretty driven as an
individual, but with a soft,
gentle hand as well.
And I'm far from perfect.
So I think of life
as having different seasons, you
know, and there are times
when, you know, if you're
a driven individual, you need
to get things done.
I don't have perfect hours
of sleep like anyone else.

(42:56):
And yet I keep front
and center that these things
are important so that you
make decisions or you go
through different life phases or
stages where your schedule gets
overbooked.
But if you bring these
forward on a daily basis,
then maybe you schedule that
dinner with the friend that

(43:17):
you've been putting off because
you"just don't have time".
And, you know, even if
every minute up until you
share that minute [occasion], you're like,
oh, maybe I should cancel.
I really got this deadline.
What that dinner appointment held
in place does for your
life are huge.
So the more you practice
these things, the more that
you make them important, the

(43:37):
more that you bring awareness
to them, the better you
get at them.
And so I think that
that's how I do it.
I cut myself slack, not
well sometimes.
I think [moderation], you know, one
of the things I say,
I think the episode right
about the three pillars is
moderation is relative.
I go into, you know,
if you're rigid in moderation
and you are not moderate,

(43:58):
you know, so you need
to recognize that all of
these things fit in there,
but there is a balance.
And I often, often, I
talked about this too.
I think of a seesaw
and I think of when
we're kids.
I'm not really giving you
a good seesaw.
Picture a straight seesaw.
Jenn, I need some tips.
A seesaw, you know, with
the seesaw, with the kids,

(44:18):
like balance is those seconds
of harmony until you're not
quite in balance anymore.
You know, like balance is,
again, it's relative.
And so you're constantly teeter
-tottering actually, you know, I
mean, so it's your choices
that are, all right, a
couple more choices this way.
Oh, good.
A couple more choices.
Oh, oh, you know, like
all these things.

(44:39):
And so I think of
life that way.
I think of life that
way and that's what I
try to apply it.
And I try to, and
I'm not perfect.
So that will probably reveal
itself within the podcast.
That's a great analogy.
I mean.
Yeah, I do.
I like that because I
do think of balance as
like this fleeting moment.
Like you never have it
perfect all the time.

(45:01):
What is perfect anyway?
You know, and like, it's
very individual.
So in this part of
the episode, what I really
enjoyed about the conversation was
how Lori and Jenn touched
on balance and the concept
again of perfection, that they're
fleeting and individual is what
we talked about.
And I want to underscore

(45:21):
what I think we all
revealed throughout our time together
today, that joy and self
-care aren't just "nice to
haves."
They're essential for us in
sustaining our long-term health
habits and really about building
a foundation here for us
now and today to help

(45:43):
long-term habits solidify.
Studies even show that people
who experience daily positive emotions -
so think optimism and joy -
are more likely to stick
with healthy behaviors over time.
So as you are thinking
about your 1,000 waking minutes
today, maybe ask yourself, what's

(46:03):
one thing you can do
that feels joyful and supports
your health today?
So with this wonderful idea
in mind about what one
thing feels joyful and supports
your health, I thought that
we might practice a little
bit of that in a
Mindful Minute.
We'll practice a little bit
of optimism because we know

(46:24):
it can yield benefits mentally
and physically.
So wherever you are right
now, we're going to take
a pause.
Close your eyes if you
can and think about one
small step you can take
today, something that brings you
closer to eating well, moving
daily, and being healthy.
So let's start by preparing.

(46:46):
Plant your feet uncrossed on
the floor.
Feel the connection with the
ground.
Again, close your eyes or
dim them kind of to
a 45-degree angle toward
the ground.
Relax your shoulders.
Let your jaw ease.
Maybe wiggle your fingers for
a couple seconds if you've
been on the keyboard today.

(47:07):
And take one deep breath
in to feel the connection
and feel your body relax.
We'll inhale in through the
nose and exhale through the
mouth.
So maybe today is about
simple joys, ways that you
can add a little something

(47:27):
to your eating well routine
or taking a five-minute
stretch break between meetings.
Whatever it is, set the
intention in your mind and
let's hold onto it close.
Think about that one step.
Toward eating well, moving daily,
and being healthy.
Okay, so let's begin and
just breathe naturally.

(48:04):
Be thinking about that one
small thing to care for
yourself.
Keep it in mind as
you breathe.
Have a smile in your
heart.
Maybe on your face.

(48:29):
Picture yourself doing that activity.
Smile.
Feel ebullient.
Breathe.
Let's take one final grounding
breath.
And there we are, one

(48:50):
minute.
Isn't it amazing how just
60 seconds can give you
space to take inventory and
reset your thoughts and energy
a bit?
Thank you for sharing that
Mindful Minute with me today.
So this brings us to
our close.
What a great conversation it
was with Lori and Jenn.

(49:11):
And I hope you enjoyed
this episode as much as
I did having it and
sort of recapping it and
reliving it with you today.
They bring such humor and
warmth and curiosity to every
episode of Every Body Talks.
And it's always a joy
to join them.
It actually is a great

(49:32):
way for me to spend
some of my waking minutes.
If today's episode sparked any
ideas for you or reminded
you to prioritize your health
in small, meaningful ways, be
sure to subscribe and comment
and check out other episodes
of their podcast, of my
podcast, 1,000 Waking Minutes.

(49:52):
And be sure to head
over to theirs, Every Body Talks,
for the full episode for
today and more great conversations
that they've had with some
amazing experts.
Be sure to follow them
wherever you get your podcasts
or check out their other
episodes.
And I'll add all the
links in my show notes
today.
I'm Wendy Bazilian, your host

(50:12):
of 1,000 Waking Minutes, and
thank you for spending some
of your waking minutes with
me today.
Until next time, be well.
Thank you for tuning in
to 1,000 Waking Minutes.
A huge thank you to
our amazing collaborators, including our
production and marketing teams and

(50:33):
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.
And to you, our valued
listeners, I so appreciate your

(50:54):
support.
If you enjoyed today's episode,
please consider leaving a comment,
writing a review, and giving
1,000 Waking Minutes, that's us,
a five-star rating.
And please hit subscribe on
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
Please follow and stay connected
at wendybazilian.com.

(51:15):
And don't forget to share
with your friends.
Your support helps us grow
and bring you more great
content.
Until next time, find some
simple opportunities to optimize those
1,000 Waking Minutes each day.
♪ I'm saying yes to

(51:35):
better days, yes ♪ ♪
I'm on my way, yes,
it's gonna be okay, yeah
♪ ♪ I'm saying yes
to better days, yes ♪
♪ I'm on my way,
yes, it's gonna be okay,
yeah ♪

All Episodes

Episode Transcript

Popular Podcasts

Are You A Charlotte?

On Purpose with Jay Shetty

Dateline NBC

.css-15opob5{left:0;position:absolute;top:0.8rem;} All Episodes

.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Guest Spotlight: Exploring My 3 Pillars of Health with ‘Every. Body. Talks.’

Episode Transcript

Popular Podcasts

.css-r6mb8g{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:1;overflow:hidden;}Are You A Charlotte?

On Purpose with Jay Shetty

Dateline NBC

All Episodes

Guest Spotlight: Exploring My 3 Pillars of Health with ‘Every. Body. Talks.’

Are You A Charlotte?