January 15, 2025 • 50 mins
U.S. News & World Report recently released their 2025 Best Diets Ratings, marking the 15th edition of this report. But is there really a “best” diet? In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares her unique behind-the-scenes perspective as one of this year’s expert panelists.
You’ll learn how these diets are evaluated—not just for weight loss, but for health benefits, sustainability, adaptability, and more - and Dr. Bazilian’s tips for finding the best eating pattern for YOU. Whether you’re curious about finding the right diet for your goals or want actionable ideas for healthier eating, this episode is for you.
FROM THE EPISODE:
"I’m going to be a bit like Dorothy in The Wizard of Oz today by pulling back the curtain to show you what’s really behind and goes into these Best Diets ratings."
WE DISCUSS:
(1:42) Behind the scenes of the U.S. News and World Report Best Diet Ratings
(6:23) What does “evaluate” mean? Lessons from my 5-year-old
(10:14) What makes the Mediterranean Diet a perennial standout?
(17:16) My top 5 considerations when evaluating diets
(33:39) A Mindful Minute: Reset and reflect for a healthier day
(36:52) Practical tips to bring plant-focused eating to life and personalize YOUR best diet
(45:12) Recap for you: exploring evaluation and personalization of today’s episode
(47:13) A question to ponder and reflect on
(47:38) Closing remarks and gratitude to my team and you for joining me on this journey
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 show.
- 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
U.S. News & World Report 2025 Best Diets bit.ly/4fP4MtX
Ahmad et al. Mediterranean Diet Adherence and Risk of All-Cause Mortality in Women. JAMA Netw Open. 2024;7(5):e2414322. doi:10.1001/jamanetworkopen.2024.14322
Bernardi & Visioli. (2024). Fostering wellbeing and healthy lifestyles through conviviality and commensality: Underappreciated benefits of the Mediterranean diet. Nutrition Research,...
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Is there really a best
diet?
In this year's edition of
U.S. News and World
Report's Best Diet Ratings, a
panel of experts, including me,
evaluated 38 eating patterns for
health, disease prevention, and well
-being.
There's no one-size-fits
-all it turns out, but
some diets do truly stand
out.
(00:20):
Today we're going to talk
about what makes a diet
the best.
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
(00:41):
optimize every waking minute you
live for a happier, healthier
life.
Thank you for sharing some
of your minutes with me
today.
Let's get started.
(01:09):
Hi everyone, and welcome back
to 1,000 Waking Minutes.
I'm Dr. Wendy Bazilian, your
host, and today we're diving
into a topic that's making
headlines - diets - but not in
the way that you might
think.
We're not talking about the
quick fixes or trendy fads,
and I'm happy to do
some of that in future
episodes.
(01:29):
Today we're talking about the
true meaning of diet, the
patterns of eating that are
designed to nourish our body,
support our health, and reduce
the risk of disease, and
the ones that are all
backed by science.
And this year I'm especially
excited to share that I
was part of the expert
(01:50):
panel for the US News
and World Report's 2025 Best
Diet Ratings.
Now you may wonder "why
should I trust these ratings?",
and that's an important thing
to question for sure.
I always say put on
your skepticism hat when you're
evaluating yourself whether to trust
(02:10):
the headlines.
First and foremost, I want
you to notice that I'm
going to be talking about
ratings and not rankings here.
Even though there's a very
hook-like headline of best
diets, there is a subtle
but important shift in what
these best diets - multiple - mean.
(02:31):
Instead of focusing just on
who's number one, these ratings
evaluate diets more holistically across
multiple dimensions, like nutritional completeness,
health benefits, long-term sustainability,
can you stay on this
eating pattern, and real-world
(02:52):
effectiveness.
They span across multitudes of
conditions that are very real
and relevant today for us
as a population, like heart
health and gut health, like
menopause support, and also, yes,
weight management.
So to build on this
and to share a little
bit of background, US News
(03:13):
and World Report gathered insights
from 69 nationally recognized experts
in the fields of nutrition
and obesity, food psychology, disease
management, weight management, and they
partnered with the Harris Poll,
known for being grounded and
methodologically sound in how they
(03:34):
develop survey tools, and they
put them out to those
experts that they vetted and
invited, who are current and
active in the field, to
analyze 38 different diets across
21 categories.
So today I'm going to
be a bit of a
Dorothy of sorts in the
(03:55):
Wizard of Oz by pulling
back the curtain a bit
to show you what's sort
of really behind and what
goes into these best diet
ratings.
And I'm also going to
use a diet you've probably
heard of, the Mediterranean diet
in particular, as an example,
not just because it's a
top performer this year in
(04:16):
the 2025 best diet, but
because it's so versatile and
sustainable and something I've been
talking about and teaching about
for decades.
So that's the level of
detail and scientific rigor behind
the process.
There's much more we could
go into, but I'll keep
it sort of light.
But it's also why it's
trusted by millions of people
who are looking to make
(04:38):
informed choices.
It's YOUR choice, remember, and
there's no one-size-fits
-all.
I guess I just bottom
-lined it for us.
No one-size-fits-all,
but looking for informed choices,
you can find them within
this report.
The press release sort of
details it.
It's been all over the
newswire for the last week
or so, and I'm excited
(04:58):
to share a little bit
more with you on it
today from my perspective and
how it fits into our
1,000 waking minutes and the
choices we make each day
and who to trust and
how to figure out what
fits our lifestyles.
So let me set the
stage a little bit more
here.
As I mentioned, there were
69 panelists (05:18):
medical doctors, registered
dietitian colleagues of mine, nutritional
epidemiologists, some chefs that work
in the field, and weight
loss researchers as well.
And what we did is
we analyzed these 38 diets
across 21 categories with a
number of ratings and scales,
(05:41):
as well as some subjective
professional input, so room to
write our thoughts about them.
And we looked at things
from gut health to mental
health, diabetes prevention, hypertension, high
blood pressure, that is, because
diets aren't just about weight
loss anymore.
(06:01):
And in fact, I would
argue, first, they weren't about
[weight loss] diets, and then they became
the diet with a capital
D and implied that we
meant weight loss.
And really, it's always been
diets - that are eating patterns
that people follow - is your
diet.
And we were looking at
ones for chronic disease prevention,
health promotion, better well being,
(06:24):
both physical and mental.
So I have to tell
you this quick story.
I love to tell little
stories, because it really got
me thinking about what it
means to evaluate something and
why I wanted to sort
of take this tack today
on an episode with you.
The other day, my five
-year-old overheard me talking
about being part of this
(06:44):
panel.
And I was trying to
explain it a little bit
to her.
And mid-sentence, she asked
me, "Mom, what does 'evaluating'
mean?"
And she was looking for
a definition on the word.
And I smiled, because it's
such a simple question, but
it really is sort of
a big concept.
(07:06):
And I told her, and
this was right at the
forefront, and super important - I
hope that you recognize this
as well - that evaluating something
when I'm asked to be
an expert on a panel,
among others, it's not about
my personal opinion.
It's not about what I
like, personally, even if on
(07:26):
the sidelines, I may like
or follow something myself.
But it really is more
about what I've done and
completed years of education on,
certification on, you know, my
master's degree, my doctoral education,
my continuing education, as well
as professional experience, based on
this and what I know.
(07:48):
So it's really about using
knowledge and tools to look
critically at what's evidence-based,
what's realistic within real-life
eating scenarios, and what's versatile
enough to be applied to
different people, and even individualized
as needed.
So I boiled that down.
It was a great question
(08:08):
for my daughter.
And I determined it's sort
of part detective-scientist, part
real-life-practitioner-and-educator.
And then after all that,
you know, I do have
personal opinions, I do have
things I like myself.
But really, when I'm working
professionally, I'm working for and
with the people I'm working
for and with, ...that would
(08:29):
be you or my client
or the community.
And what science says, that
allows us then to register
where these diets sift out.
Really, again (08:40):
it's about nutrition.
Does it fuel the body
well?
And what do we know
about that?
Is it accessible?
Can people actually follow this
dietary eating style in their
everyday lives?
Is it sustainable?
And while I will talk
a lot about sustainability, in
terms of our environment, our
planet, our people, our health,
(09:02):
this is really about, is
this sustainable?
Is it something you can
follow for months or even
years?
And for me, this is
an important one.
And this is a professional
bias, I will share.
Is it pleasurable?
So there wasn't a lot
of opportunity for me to
evaluate within the rating system
and the scores, whether it's
(09:23):
pleasurable.
But I do keep that
in the back of my
mind.
And I did share a
few comments about that, because,
you know, can these diets
allow you to enjoy the
food, dine with others, because
research actually does support that
enjoying meals with others is
part of long term success
(09:43):
too.
So among the 38 diets,
each of us evaluated, and
it was a very long
survey, you really had to
sit down, commit quiet time
to it.
It was part of my
professional day.
In this well-designed survey
instrument, you might be wondering:
did one diet stand out?
And the answer is, well,
(10:04):
it depends.
Rather...
While there's a number of
diets that shined and that
had high ratings for various
reasons, conditions and dietary goals,
the Mediterranean diet did rate
highest for overall wellness, for
high blood pressure, diabetes, for
inflammation, it ranked up very
(10:24):
high for many of them.
And honestly, it's really no
surprise.
It's a diet, as I
mentioned, I've written about extensively.
I even adapted this into
what I call the Cal-
Med for California-Mediterranean diet approach,
a California-inspired spin that
celebrates our incredible produce and
(10:45):
flavors that we have right
here at home.
So when we think about
it, the Mediterranean diet, on
the one hand, you've heard
about it.
On the other, and hopefully
it does conjure this up
a little bit, it conjures
up this image of the
crystal blue sapphire seas, the
vineyards on the rolling hills,
(11:06):
maybe the coastal cafes, maybe
the scenery.
And that's amazing for a
tourist or as a foreigner.
But for some people, it
feels a little 'too romantic'
to fit into everyday life.
Like, that's nice, but how
does it fit into my
life?
The truth is, though, it's
(11:27):
not about where you live
or having sometimes the exact
ingredients, even though some ingredients,
some foods really have shined
in the research, but it
really is about how you
eat and it is about
a lifestyle.
So here's a fun fact
for you that may bring
the Mediterranean diet home.
California, where I've now lived
(11:48):
for the past 30 years,
which surprises me because, well,
it just surprises me that
time flies and time goes
by in such a marching
fashion at times.
But California is considered one
of the five Mediterranean ecosystems
in the world.
It is one of the
(12:09):
Mediterranean ecosystems.
That is alongside Chile, Southwestern
and Southern Australia, the Cape
region of South Africa, and
of course, the Mediterranean Basin,
which is enormous.
In fact, there's a slide
in a PowerPoint presentation I
used to give at Golden
Door.
It was 2010, I can
(12:29):
remember, maybe even earlier than
that, where I showed sort
of one of those old
school maps and I sort
of painted the region across
from certain areas of California
from Napa Valley down to
the Central Valley right across.
And it really, really overlaps
and intersects [the latitude] the Mediterranean Basin.
And then you go to
the Southern Hemisphere and you
(12:50):
see the same.
These share in common climate
patterns, warm, dry summers, mild,
wet winters, and it creates
perfect conditions for diverse agriculture,
for herbs to grow, for
grains to grow, and for
healthy oil sources.
These are all foundational to
that Mediterranean style of eating.
(13:12):
So why am I bringing
this up?
Well, it plays a huge
role - California - in making this
kind of eating possible here
in the United States.
In fact, California produces over
two-thirds of the nation's
fruit and more than one
-third of our vegetables.
So you'll hear some statistics
(13:32):
that says about 50 percent
of our fruits and vegetables
hail from California year-round.
Now, that's not to say
that your local tomatoes in
the summertime aren't best.
I would agree with you
that if you're from the
Northeast, for example, and maybe
you'll write in and say,
well, mine are better... Or
that the sweet corn in
season or that sweet potatoes
(13:53):
really are 'always best' from
North Carolina and those regions.
I would agree with you
wholeheartedly.
But the fact of the
matter is, a lot of
our produce comes from California
because we can grow it
and grow it well.
And it does provide a
basis that allows the Mediterranean
diet at home to be
(14:14):
something relatable and accessible, as
you'll find out.
So that's why I call
it Cal-Med.
That's just the short notes
on that.
And embracing sort of what's
local or local by extension.
Maybe it's not your next
door if you live in
another state, but you probably
are getting some fruits and
vegetables from California if you
(14:36):
have a wide varied diet.
So what does this mean?
Again, these are things like
the Mediterranean diet is rich
in fruits and vegetables and
whole grains, beans, nuts and
seeds, herbs and spices, and
yes, healthy fats, especially olive
oil.
And it's been one of
(14:57):
the top rated diets because
there's so much evidence for
heart health, diabetes, mental health,
and also longevity.
So we'll get into some
of the science-backed benefits
in this episode.
I'll queue up some of
that, but I'll also be
doing a deeper dive on
Mediterranean diet soon.
I have some handouts that
(15:17):
I'd love to share with
you, some scoring tools that
are actually used in science
that I've crafted to use
in our everyday life, and
how to incorporate meals as
well.
If the Mediterranean diet flavors
still seem foreign, don't worry.
This way of eating is
highly adaptable, and it's less
(15:38):
about the very specific ingredients,
and it's more about the
'real food' focus.
Again, the grains, the beans,
nut seeds, and so forth.
And you can make it
your own.
So that's a preview to
why I'm using the Mediterranean
diet sort of as the
example to talk about how
(15:58):
we evaluated these diets.
To me, food isn't simply
fuel or even nutrition.
It is so much more.
It's about connection, it's about
culture, and it's about care
for our bodies..., so self
-care.
So today, as we look
at that, I want to
keep that also in our
mind, because as we spend
(16:20):
our 1,000 waking minutes
every day, we're making choices
about, for most of us,
usually three meals and maybe
two-plus snacks a day.
So typically in each episode,
I talk about the ROIs
or the returns on investment
on whatever theme we're talking
about that day, the benefits
to our health.
And today, I'm going to
sort of embed that in
(16:41):
what I'm talking about as
I look at what was
the evaluation process for the
2025 best diets, and how
did I approach it in
more detail.
So this is very personal
to me, but it's not
about my personal diet or
my personal opinion.
This is about my professional
(17:01):
evaluation on diets I feel
comfortable recommending, ultimately, and supporting
for my clients, or talking
about and sharing the research
on for the public and
for you.
So I get very personally
invested in my professional role
in doing this.
(17:22):
So I'm going to share
five main considerations I brought
to this process while answering
the extensive questions that involve
rating scales on a variety
of factors, and then room
for commentary at the end
of each of the named
diets - the 38 diets - so
(17:42):
I could provide some additional
information.
So first and always primary,
is the diet evidence-based?
When we evaluate diets, the
first question I always ask,
and I know the majority,
if not all of my
fellow credentialed panelists among the
69 reviewers, and certainly my
(18:04):
dietitian colleagues, the question is
whether the claims, whether the
diet that says what it's
doing, are backed by science,
not trends, but real evidence
-based results.
So we start with the
evidence, and for the Mediterranean
diet, as our example, it's
compelling.
The Mediterranean diet is such
(18:25):
a great example because it's
one of the most studied
diets worldwide, and the research
has shown its ability to
reduce heart disease risk, diabetes
risk, support brain health, reduce
the risk of mortality, improve
longevity, and reduce many risk
factors associated with diseases of
(18:48):
aging.
Again, we're not talking about
trends here.
We're talking about research, peer
-reviewed papers.
We're talking about clinical trials,
cohort studies, meta-analyses, long
-term studies, and they've shown
that people on a Mediterranean
diet, following a Mediterranean diet,
can experience up to a
(19:09):
30% reduced risk of
heart disease.
Several studies have shown protection
for brain health, like improving
memory and cognition, and reducing
the risk of dementia.
Studies have shown that there's
support for blood sugar regulation
with the Mediterranean diet, and
diabetes risk reduction, and reduction
(19:30):
of inflammation, and many more.
There's global adaptability of the
Mediterranean diet, so it can
become sustainable, whether you're in
Greece or Spain or the
other cities that surround the
Mediterranean basin, or California or
anywhere else.
But it's not just about
(19:51):
the numbers, it's about the
'how' of the Mediterranean diet:.
olive oil, nuts and seeds,
vegetables, and yes, sharing meals
with others, savoring flavors, enjoying
moderate wine if you choose
to consume it. They're all
part of the bigger picture
that makes this diet real
(20:12):
and sustainable.
But that's what we mean
by evidence-based, is it's
really go to the peer
review.
What do the papers say?
What do the scientists say?
Taking the science and then
applying it to real life,
sustainable ways of eating.
The next consideration, and next
I ask, is it adaptable?
And I've already sort of
alluded to that in a
(20:33):
few ways, but when I
or other people trained to
evaluate science and these diets,
and my fellow dietitians I
know, adaptability is a big
one.
And why is that?
Because even the healthiest diet
won't work if it doesn't
fit a real life scenario,
your needs, your preferences.
(20:54):
So I ask, and again,
I look to the research
for this, as well as
practical behavioral and nutrition knowledge
as well, can this diet
be customized for specific goals?
So for helping manage things
like high blood pressure, or
IBS, or menopause symptoms, or
even just busy schedules.
(21:15):
So if we use the
Mediterranean diet again, as that
example, it's versatile by design.
It's more of a pattern
of eating than a rigid
plan.
So I look for specific
goals.
Can it be adjusted for
conditions like high blood pressure,
hypertension?
Well, yes, you could increase
the foods rich in potassium.
(21:37):
You can reduce sodium intake.
Can it be adjusted for
IBS?
Why yes, you can focus
on low-FODMAP versions of
Mediterranean staples.
You can look at adjustments
that are made.
For menopause, can it work?
Is it adaptable?
Is it adaptable to different
lifestyles and preferences?
(21:58):
Can you follow a vegetarian
diet, or flexitarian diet, a
vegan diet, and have Mediterranean
diet principles embedded?
Yes, you can.
You can swap in lentils
and chickpeas for the protein
instead of animal proteins.
Can you adapt it also
to cultural tastes?
And does it work for
busy schedules?
(22:19):
That's a big part for
adaptability.
Can we do these foods?
Can we create these foods?
And yes, you can do
meal prepping.
You can prep grains in
advance.
You can roast sheet pans
of vegetables.
You can have beans like
hummus ready and some vegetables
cut up and ready to
dip.
(22:39):
So that's what I mean
when we talk about adaptability.
It's not about one-size-
fits-all.
It really is about flexibility,
and the Mediterranean diet really
has that.
So it's a good example.
It's about eating the food
you love in a balanced
way.
Next consideration, is it sustainable?
And while I want to
talk about sustainability - again, for
(23:00):
people and planet and our
agricultural system and our foodstuffs -
what I really mean here, is
it something that you can
follow and continue to follow?
Is it something you can
adhere to and enjoy?
When we evaluate diets, sustainability
was a critical question.
Why?
Because a diet can have
all the health benefits in
(23:21):
the world, but if you
can't stick with it over
time, it's not going to
work in the long run.
And the Mediterranean diet actually
is one of the few
diets that's been so praised
for being realistic and sustainable,
not just because of the
food it includes, but because
of how people live with
it.
It's really the Mediterranean lifestyle
(23:42):
as much as the Mediterranean
diet.
So what makes it sustainable?
I think about things like,
is it practical and flexible?
And I mentioned a few
of those before, but you
can make many meals from
the foods that form the
base of the Mediterranean diet,
grains and vegetables and beans
(24:03):
and olive oil.
You don't have to cut
out entire food groups, for
example, and you can be
flexible.
What makes it sustainable?
Enjoyment matters.
So I consider that the
Mediterranean lifestyle as much as
a diet is sort of
about savoring meals, eating with
others, eating seasonally as possible.
(24:23):
And it often talks about
and includes wine consumption as
part of the social and
cultural tradition, again, if it
fits into your eating preference.
So I am not making
about 'you' specifically today [per se].
It is not something to
start wine or alcohol because
the diet often includes it.
It is something that has
been shown to be part
(24:45):
of a traditional Mediterranean diet
approach.
And for those who imbibe
in moderation in the company
of others, it's shown to
be part of that.
So studies have shown that
enjoyment makes a difference, that
it makes healthy habits easier
to hold on to.
And what also makes it
sustainable is it really focuses
on whole foods and not
(25:06):
fads.
So unlike restrictive diets that
cut out things or have
very specific prescriptive rules, this
dietary approach prioritizes real foods.
And it feels like I'm
selling you onto the Mediterranean
diet, but really this is
part of the evaluation process,
what goes into thinking about
(25:26):
the questions as you go
on the ratings and as
you look at the science.
So the next ROI I'm
going to say, the return
on investment, or the thing
that I look at when
evaluating these diets and consider
is does it promote real
food?
This is big for me.
And more and more research
(25:46):
is coming out about the
super ultra processed food.
I mean, let's face it,
packaged food or processed food
in general is not the
problem.
But the further we get
away from the whole food
ingredient, we're seeing more and
more research start to stack
up that there may be
detrimental health effects.
So does the diet promote
(26:07):
real food?
Well, diets that heavily rely
on ultra processed products or
expensive powders or supplements, they
can grab attention for now.
But they often not only
fail in the long run,
but they're starting to show
up in the research that
detrimental effects.
When we focus on diets
that emphasize the real foods,
the nutrient dense foods, we
(26:28):
start to see how the
science aligns.
And the Mediterranean diet is
quite obvious.
It's a real food champion
of sorts.
One of the reasons that
it continues to have such
high ratings and therefore sort
of stack up in the
rankings and top best diet
for overall wellness is because
of that focus on real
food.
(26:48):
While fresh is sort of
maybe best or fresh is
the mantra or fresh is
something that people aspire to,
this isn't just about fresh,
it's about whole foods.
So it could be frozen
food, which are high in
nutrient density.
It can be jarred and
canned foods.
It can be preserved foods.
It can be foods as
(27:10):
long as they're whole at
the center of the plate.
That's what the research has
shown.
And so this can be
personalized.
And it can also be
personalized to your culture and
your heritage and your preferences.
So if someone, you know,
you don't have to have
pasta e fagioli in order to
be on the Mediterranean diet,
you can have corn tortillas
(27:31):
and black beans, or you
can have cilantro and lime
instead of oregano and lemon.
And there's a lot of
overlay and overlap across cultures.
So the Mediterranean diet has
allowed us to study that
eating style and therefore get
good science, but we can
apply it, by association, in
other ways that make it
(27:52):
adaptable again.
So real foods, why they
matter, because the nutrients in
them, the matrix of nutrients,
they tend to have less
additives, less added sugar, less
preservatives in them.
And typically they have other
things built into that nutrient
matrix that lends itself towards
satisfaction and not deprivation.
(28:13):
It may be fiber.
It may be flavor.
It may be color.
It may be how many
chews you get when you're
eating it, maybe a combination
likely of all of the
above.
So remember, this is about
real foods, but you can
personalize it to suit your
tastes.
And finally, in my evaluation
of the diet, this is
where some of my more
(28:33):
professional, subjective comments come in,
in the space where I
could detail a few comments.
Does the diet allow for
enjoyment and engagement in real
life?
Does it fit within a
real lifestyle that promotes wellness
and vitality and community?
Because for me, let's be
(28:56):
honest, if a diet feels
like a chore, regardless of
if there's evidence to back
it, it's probably not going
to last, or it might
make it difficult to be
social.
And I'll talk about that
more on a future episode,
because there are some diets
out there that really work
for individuals on a short
-term basis, but it makes
(29:16):
them very challenged to sort
of operate in the real
world.
And eventually, we usually have
to make some adaptations on
what's going to work so
that they can sort of
reenter the world as they
enjoy it, because community and
our family and dining with
others is so critically important.
So one of the things
(29:37):
that I, and I would
imagine we, looked at as
evaluators are whether the diets
leave room for enjoyment, not
just the flavors and variety
of food, that's super important,
but also in the experience
of eating.
And the Mediterranean diet stands
out here too, because it's
not just what you eat,
but it's about how you
(29:57):
eat.
And in the case of
the Mediterranean diet, unlike some
of the other really top
tier diets that we looked
at, this is one where
there's some science on this,
because it is that lifestyle
I talked about.
So the Mediterranean diet encourages
savoring flavors.
So it's very high in
certain spices and herbs and
(30:19):
olive oil, and they make
simple ingredients really feel sort
of special.
Sharing meals with others is
a tenet.
It's like front and center.
It's almost like a nutrient
or a food in the
ingredients on what makes a
Mediterranean diet.
So gathering with friends, eating
with family, and then sort
of a mindfulness notion, a
(30:41):
nod to that, like enjoying
the moment.
So eating slowly or appreciating
texture, some of the cuisine
sort of begs that in
the Mediterranean, ... the traditional Mediterranean diet.
And of course, the sometimes
wine piece of it makes
for individuals who have a
good relationship with wine- imbibing -
(31:03):
that's part of the social
and part of the enjoyment
for some.
So it's a focus on
pleasure and connection, and it
helps make it satisfying.
But as I mentioned, there's
even science, and there's brand
new science that I just
thought was so great that
just came out recently in
2024, toward the end of
the year, that showed that
(31:23):
eating habits that are tied
to social connection, like those
seen in Mediterranean cultures, are
linked to better overall health
and to lower stress, measured
both by 'do you feel
less stress? What are your
subjective ratings?' and there are
ways to rate that in
real science methodology, but in
things like cortisol levels, for
(31:44):
instance, things we can actually
measure.
And even this idea of
social connection around our dining
can impact longevity.
So we have science.
Again, this makes it less
and less surprising why certain
diets would start rating higher.
I hope that I'm getting
(32:04):
that point across for sure.
And what does this all
look like in real life?
This, of course, is like
sitting down with friends and
passing dishes around the table.
You know, THIS is the
time to romanticize the Mediterranean
diet, or whatever you want
to call it, and actually
tasting your food instead of
grabbing something on the go.
Picture adding, you know, nice
(32:25):
dishware to your table, ...not
overindulging, but enjoying and celebrating
a day well lived, some
waking minutes well spent.
And it's certainly not about
perfection.
It's about finding ways to
connect with others around the
dinner table.
So enjoyment matters for longevity,
because it's social and pleasurable.
(32:46):
And we know that social
engagement has an impact on
longevity and isolation actually has
negative impact on overall well
-being and increased mortality risk.
And research has shown, as
I've shared in other episodes,
that happiness and connection and
less stress are all tied
(33:06):
back to better health markers,
including lower inflammation, better digestion.
So when I evaluate these
diets professionally here and for
my clients, I don't just
ask, you know, can you
follow the rules?
Because there's science to support
this.
So here you go.
But can we make this
a joyful part of your
(33:27):
life?
And with the Mediterranean diet,
even if we sort of
customize it, very often the
answer is yes, because of
how it's built and what
it is and what the
research has shown.
We'll talk more about the
lifestyle side of healthy eating,
especially how connection and social
rituals and even rituals around
food preparation play a role
(33:47):
in health and happiness in
a future episode.
But if you haven't already,
I do invite you to
go back and re listen
or listen for the first
time to the very first
episode of this podcast 1,000
Waking Minutes.
And that episode was "The
Magic of Shared Meals."
It's about why dining with
(34:09):
others is so important to
health and well being.
I hope you'll check that
out.
Okay, now we're going to
share some time together for
a Mindful Minute.
As we do in each
episode, let's take 60 seconds,
just one minute to pause,
breathe and reset.
(34:30):
I've just shared a lot
about the evaluation of diets.
And now it's time for
us to just be present
to check in with ourselves,
slow down for a moment,
and to feel grounded.
Even a single minute can
have an impact, not just
now, but for the rest
of your day.
So wherever you are, settle
(34:50):
in, just going to be
a minute, put your feet
flat on the ground, feel
the ground the earth below
you.
Lower your shoulders, relax your
face, wiggle your fingers.
And let's take one preparatory
breath together in through the
nose.
(35:11):
Out through the mouth.
Close your eyes if you
haven't already, or dim them
to about 45 degrees.
And let's begin our Mindful
Minute.
(35:33):
Inhale deeply.
Exhale slowly.
Let your breath settle into
its natural rhythm.
Simply notice the rise and
(35:54):
fall of your breath, maybe
your abdomen.
No need to change it,
just observe it.
As you continue, maybe bring
a water source like a
beautiful lake or ocean to
mind.
And think about how it
(36:16):
may nourish you, the waves
coming in and rolling out.
Hold on to the thought
of a nourished body and
mind.
Last breath...
And there you have it.
(36:37):
That's our mindful minute.
Let's take one more deep
breath in together through the
nose.
Exhale through the mouth.
Let it energize you.
Notice that you can release
some of the things that
maybe you were carrying with
you.
Notice how you feel maybe
more calm or centered, or
(36:58):
maybe just refreshed.
It's amazing what one minute
dedicated to being here, being
centered and quiet, what that
can do.
Thank you for sharing a
Mindful Minute with me.
So now that we've talked
about the best diet ratings,
how they're evaluated, what makes
them effective, how I went
(37:19):
into that process, and how
the Mediterranean diet continues to
stand out, let's get into
a little bit of the
'how'.
What we know that most
of these top rated diets
have one thing in common,
and that's plants, plants, and
more plants.
The evidence keeps stacking up
for plant-focused eating, not
(37:40):
a vegetarian diet per se,
but putting plants front and
center on the plate.
Plant-based eating has been
linked to better gut health,
lower inflammation, heart health, diabetes,
and longevity.
Here's the thing (37:54):
knowing what
to do with that information
is the next step.
Making it doable and practical
is key.
So let's focus on a
few practical tips.
And number one (38:05):
I want
you to focus on fiber,
the plant powerhouse that is
fiber, because this is a
star in many of these
diets that we rated.
And if you can believe
this, and I've said this
before, and I'll say it
again, more than 93%
of Americans aren't getting enough
(38:26):
fiber.
I didn't say that upside
down.
More than 93% AREN'T
getting it.
Sometimes I want to say
are getting it because I
like to celebrate what we're
good at.
Almost 5% of us
are succeeding.
So yay you if you're
getting your fiber needs met.
Most of us aren't.
So how do we make
this happen?
I like simple steps.
(38:48):
One thing I'll always say
is have a fruit and /
or a vegetable at every
meal.
Start focusing on that.
It can be fresh.
It can be frozen.
It can be in tins
and cans and jars or
preserved and dry.
You name it.
There's lots of ways to
get there.
Have a soup or salad
every day or a soup
and salad meal.
Think about swapping in whole
(39:08):
grains, which are plant-based.
Eat more herbs and spices.
Have more beans, seeds, and
nuts.
Why does this work?
Because these are ways to
get more fiber that support
our digestion, our heart health,
our gut microbiome, and they
also help us feel more
full and satisfied as well.
(39:29):
Number two practical tip is
build healthy fats into your
day.
The top ranked and rated
diets, including the Mediterranean diet,
emphasize fat, the healthy fats,
and for a good reason.
They're not just for fuel.
They help us absorb nutrients,
certain key vitamins, and also
(39:49):
phytochemicals.
They help keep us fuller
longer.
It helps support our brain
and our heart and many
other aspects of the body.
So how do we do
that?
Well, we drizzle our olive
oil over our roasted vegetables.
We use our seed oils,
the good kind like chia
oil, on different drizzles and
(40:12):
applications.
We snack on nuts and
seeds like walnuts and pistachios
and almonds and pumpkin seeds
and chia seeds.
We add avocado to salads
and sandwiches.
We add it instead of
mayonnaise sometimes to add creaminess
and flavor.
Fats are calorie dense, of
course -
a little goes a long
(40:32):
way - but they give you
tons of mouthfeel, quality, good
flavor, all the good stuff.
So focusing on healthy fats.
Tip number three to bring
these best diets, the best
diets concept to the front
for making it individualized and
customized, is plan ahead for
success.
Let's face it, in our
reality today, convenience matters.
(40:55):
So many of the top
diets work not just because
they're healthy or they're flashy
or they've got cool rules
going with them, but really
because they're flexible and realistic.
You can prep and plan
a lot without having to
overhaul your whole life.
So spending 10 extra minutes
(41:15):
mapping out your meals for
the week with soups and
salads and sheet pan dinners
and a pasta dish can
work.
You can prep some ingredients
in advance like washing greens
or chopping vegetables or cooking
a big pot of grains
using your slow cooker or
your instant pot.
And you can keep really
(41:36):
good staples in your pantry.
You can use dried beans
and soak them, but you
can use canned beans perfectly
well, as well.
You can use frozen vegetables.
You can use nuts.
They're all convenient and they're
pantry staples.
So it works because planning
can help you stick with
your diet when life gets
busy and the diets that
(41:57):
rated the highest, many of
them you can do that
with, which is key.
Tip number four out of
five tips today is (42:04):
eating
together.
I already mentioned this before,
but connection really counts.
So one thing the Mediterranean
diet really has going for
it, it's not just about
the food, it's about how
we eat and the lifestyle.
So dining with others, regardless
of which of the diets
you may find within the
U.S. News and World
Report diets, Best Diets report,
(42:25):
think about that, making the
connection with others.
You can build that aspect
into any of the dietary
patterns, the DASH diet, the
MIND diet, even if they
aren't inherently there, because dining
with others makes life more
enjoyable, make dining more enjoyable,
and they've shown to have
real proven health benefits.
(42:47):
This can also help with
portion control.
It can help with mindful
eating.
It can help with how
we engage with food.
So family style meals, planning
potlucks or NBD dinners, I
call them 'no big deal'
dinners, where you can invite
someone in to join you,
and trying to sit down
at the table for at
(43:07):
least a few meals with
your family, even when the
schedule gets packed.
And last but not least
for today, tip five is:
evaluating diets with common sense.
So it's not just what
I say goes if you're
working with me.
I always encourage individuals who
work with me or are
in audiences, and hopefully YOU
(43:29):
to always have a few
hats on.
One is your 'common sense'
hat.
One is your 'skeptics' hat.
One is your 'personal' hat.
You have to be your
own evaluator.
Hopefully I gave you some
tips and clues on how
we looked at these so
you can feel, "oh, well,
I can start there.
I trust the process," I
hope, going into these and
(43:50):
taking a look at the
best diets.
And then you need to
evaluate.
So look for diets that
are evidence-based or that
map out across different news
stories.
And when you hear things
again and again, coming out
in the science, they become
more believable, hopefully.
Ask yourself also, "can I
see myself doing this long
(44:11):
term?"
Start at the very beginning
thinking about that.
Don't think of all the
things you have to do
to get there, but think
like, "does this pass my
own gut check?" literally on,
does it sound appealing?
Do I already see foods
that I could include?
Don't ignore your cultural preferences
to say, I'm going to
(44:32):
try that diet.
In fact, embrace them and
ask, do these diets have
room for that?
These flavors, these ingredients, this
way that fits my life.
And it should say, yes,
yes, yes.
It should tick most of
the boxes there.
You might have to make
a few tweaks if you
really want to go toward
a particular goal for a
(44:52):
health condition or a symptom
you're managing, but it should
really fit YOU.
And why this is the
case and why I really
encourage you to be a
strong advocate - and I'm here
to support you - and to
evaluate on your own is
because nutrition isn't one-size-
fits-all.
And that's the great news.
And I think that that's
something that these reports, this
report this year in particular,
(45:14):
really showcases.
It's really about the best
diets for different conditions.
And I think that that's
really exciting.
So what works for someone
else may not work for
you...
And that's totally okay.
The goal is to find
what's sustainable, enjoyable, and effective
for your goals.
So there you have it.
(45:34):
Those are my five ways
to make this healthy eating
work for you based in
the evaluation that came from
the 2025 Best Diets Report,
hopefully keeping it practical, flexible,
and enjoyable.
So as a wrap up
for today and to recap,
we explored the [U.S. News] 2025 Best
(45:55):
Diets ratings, what goes into
evaluating diets, particularly sort of
my focus.
And hopefully you saw how
the Harris Poll put that
together.
U.S. News brought the 69 different
experts across various fields, and
then what makes them sustainable,
adaptable, and effective.
Once the evidence is established,
we spotlighted the Mediterranean diet
(46:18):
that really emphasizes plants,
it emphasizes good cardiovascular health,
and enjoyment.
And we talked about how
diets are way more than
just weight loss.
I hope that that's a
real take home that you
understood.
Diet is not a bad
word.
It's never been a bad
word to me.
It's really just how you
eat.
I always want to know
"what's your diet?"
(46:39):
You might give me a
name, but really it is
'insert your name' diet, and
that's just the way you
eat.
And the really best diets
are about prevention, disease management,
and living well.
New additions were added to
this year's report, like diets
for menopause.
So I encourage you if
(47:00):
you're in that perimenopausal period
to check that out. ...For
IBS, because there's some very
specific and very evolving research
and newer research that's come
down the path that made
it the subject for good
evaluation.
And it helps address real
life needs for many of
us.
I also shared some practical
ways to bring these principles
(47:21):
home, like focusing on plants,
plants, plants, making it convenient,
so in how you plan
for your lifestyle, and hopefully
making mealtime feel more enjoyable
and sustainable, fitting your needs.
As we wrap up here
today, I want to leave
you with the question (47:39):
"What
does healthy eating mean to
you right now?"
How might you adapt what
we talked about today to
fit your lifestyle and goals?
And I certainly encourage you
to go check out the
report.
I'll leave that information in
the show notes so that
you can do just that.
"What does healthy eating mean
to you right now?"
(48:00):
I encourage you to check
out the full report from
US News and World Report
to explore all 38 diets
ranked this year and see
what might be the right
fit for you - at your
life stage, given your own
goals, your health risk factors,
and importantly, your preferences.
Ultimately, the BEST DIET for
you is the one that
FITS YOU.
(48:21):
It's the one that you
like and can stay on
while feeling well.
So thank you for sharing
a few of your waking
minutes with me today.
I hope you found this
helpful and inspiring.
If you did, I'd love
to hear your thoughts.
And please share a comment
on my Instagram, it's
@1000WakingMinutes, or email me at
(48:44):
1KWM@wendybazilian.com.
And I always invite ideas
on what you'd like me
to explore in future episodes
as well.
I'm Wendy Bazilian, and this
is 1,000 Waking Minutes.
Until next time, be well.
(49:05):
Thank you for tuning into
1,000 Waking Minutes.
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,
(49:25):
Joanna Powell, and of course
my family, and everyone working
tirelessly behind the scenes.
And to you, our valued
listeners, I so appreciate your
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
(49:47):
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
Please follow and stay connected
at wendybazilian.com.
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. [Music (50:05):
I'm sayin' Yes, to better days...]
Is there really a best
diet?
In this year's edition of
U.S. News and World
Report's Best Diet Ratings, a
panel of experts, including me,
evaluated 38 eating patterns for
health, disease prevention, and well
-being.
There's no one-size-fits
-all it turns out, but
some diets do truly stand
out.
(00:20):
Today we're going to talk
about what makes a diet
the best.
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
(00:41):
optimize every waking minute you
live for a happier, healthier
life.
Thank you for sharing some
of your minutes with me
today.
Let's get started.
(01:09):
Hi everyone, and welcome back
to 1,000 Waking Minutes.
I'm Dr. Wendy Bazilian, your
host, and today we're diving
into a topic that's making
headlines - diets - but not in
the way that you might
think.
We're not talking about the
quick fixes or trendy fads,
and I'm happy to do
some of that in future
episodes.
(01:29):
Today we're talking about the
true meaning of diet, the
patterns of eating that are
designed to nourish our body,
support our health, and reduce
the risk of disease, and
the ones that are all
backed by science.
And this year I'm especially
excited to share that I
was part of the expert
(01:50):
panel for the US News
and World Report's 2025 Best
Diet Ratings.
Now you may wonder "why
should I trust these ratings?",
and that's an important thing
to question for sure.
I always say put on
your skepticism hat when you're
evaluating yourself whether to trust
(02:10):
the headlines.
First and foremost, I want
you to notice that I'm
going to be talking about
ratings and not rankings here.
Even though there's a very
hook-like headline of best
diets, there is a subtle
but important shift in what
these best diets - multiple - mean.
(02:31):
Instead of focusing just on
who's number one, these ratings
evaluate diets more holistically across
multiple dimensions, like nutritional completeness,
health benefits, long-term sustainability,
can you stay on this
eating pattern, and real-world
(02:52):
effectiveness.
They span across multitudes of
conditions that are very real
and relevant today for us
as a population, like heart
health and gut health, like
menopause support, and also, yes,
weight management.
So to build on this
and to share a little
bit of background, US News
(03:13):
and World Report gathered insights
from 69 nationally recognized experts
in the fields of nutrition
and obesity, food psychology, disease
management, weight management, and they
partnered with the Harris Poll,
known for being grounded and
methodologically sound in how they
(03:34):
develop survey tools, and they
put them out to those
experts that they vetted and
invited, who are current and
active in the field, to
analyze 38 different diets across
21 categories.
So today I'm going to
be a bit of a
Dorothy of sorts in the
(03:55):
Wizard of Oz by pulling
back the curtain a bit
to show you what's sort
of really behind and what
goes into these best diet
ratings.
And I'm also going to
use a diet you've probably
heard of, the Mediterranean diet
in particular, as an example,
not just because it's a
top performer this year in
(04:16):
the 2025 best diet, but
because it's so versatile and
sustainable and something I've been
talking about and teaching about
for decades.
So that's the level of
detail and scientific rigor behind
the process.
There's much more we could
go into, but I'll keep
it sort of light.
But it's also why it's
trusted by millions of people
who are looking to make
(04:38):
informed choices.
It's YOUR choice, remember, and
there's no one-size-fits
-all.
I guess I just bottom
-lined it for us.
No one-size-fits-all,
but looking for informed choices,
you can find them within
this report.
The press release sort of
details it.
It's been all over the
newswire for the last week
or so, and I'm excited
(04:58):
to share a little bit
more with you on it
today from my perspective and
how it fits into our
1,000 waking minutes and the
choices we make each day
and who to trust and
how to figure out what
fits our lifestyles.
So let me set the
stage a little bit more
here.
As I mentioned, there were
69 panelists (05:18):
medical doctors, registered
dietitian colleagues of mine, nutritional
epidemiologists, some chefs that work
in the field, and weight
loss researchers as well.
And what we did is
we analyzed these 38 diets
across 21 categories with a
number of ratings and scales,
(05:41):
as well as some subjective
professional input, so room to
write our thoughts about them.
And we looked at things
from gut health to mental
health, diabetes prevention, hypertension, high
blood pressure, that is, because
diets aren't just about weight
loss anymore.
(06:01):
And in fact, I would
argue, first, they weren't about
[weight loss] diets, and then they became
the diet with a capital
D and implied that we
meant weight loss.
And really, it's always been
diets - that are eating patterns
that people follow - is your
diet.
And we were looking at
ones for chronic disease prevention,
health promotion, better well being,
(06:24):
both physical and mental.
So I have to tell
you this quick story.
I love to tell little
stories, because it really got
me thinking about what it
means to evaluate something and
why I wanted to sort
of take this tack today
on an episode with you.
The other day, my five
-year-old overheard me talking
about being part of this
(06:44):
panel.
And I was trying to
explain it a little bit
to her.
And mid-sentence, she asked
me, "Mom, what does 'evaluating'
mean?"
And she was looking for
a definition on the word.
And I smiled, because it's
such a simple question, but
it really is sort of
a big concept.
(07:06):
And I told her, and
this was right at the
forefront, and super important - I
hope that you recognize this
as well - that evaluating something
when I'm asked to be
an expert on a panel,
among others, it's not about
my personal opinion.
It's not about what I
like, personally, even if on
(07:26):
the sidelines, I may like
or follow something myself.
But it really is more
about what I've done and
completed years of education on,
certification on, you know, my
master's degree, my doctoral education,
my continuing education, as well
as professional experience, based on
this and what I know.
(07:48):
So it's really about using
knowledge and tools to look
critically at what's evidence-based,
what's realistic within real-life
eating scenarios, and what's versatile
enough to be applied to
different people, and even individualized
as needed.
So I boiled that down.
It was a great question
(08:08):
for my daughter.
And I determined it's sort
of part detective-scientist, part
real-life-practitioner-and-educator.
And then after all that,
you know, I do have
personal opinions, I do have
things I like myself.
But really, when I'm working
professionally, I'm working for and
with the people I'm working
for and with, ...that would
(08:29):
be you or my client
or the community.
And what science says, that
allows us then to register
where these diets sift out.
Really, again (08:40):
it's about nutrition.
Does it fuel the body
well?
And what do we know
about that?
Is it accessible?
Can people actually follow this
dietary eating style in their
everyday lives?
Is it sustainable?
And while I will talk
a lot about sustainability, in
terms of our environment, our
planet, our people, our health,
(09:02):
this is really about, is
this sustainable?
Is it something you can
follow for months or even
years?
And for me, this is
an important one.
And this is a professional
bias, I will share.
Is it pleasurable?
So there wasn't a lot
of opportunity for me to
evaluate within the rating system
and the scores, whether it's
(09:23):
pleasurable.
But I do keep that
in the back of my
mind.
And I did share a
few comments about that, because,
you know, can these diets
allow you to enjoy the
food, dine with others, because
research actually does support that
enjoying meals with others is
part of long term success
(09:43):
too.
So among the 38 diets,
each of us evaluated, and
it was a very long
survey, you really had to
sit down, commit quiet time
to it.
It was part of my
professional day.
In this well-designed survey
instrument, you might be wondering:
did one diet stand out?
And the answer is, well,
(10:04):
it depends.
Rather...
While there's a number of
diets that shined and that
had high ratings for various
reasons, conditions and dietary goals,
the Mediterranean diet did rate
highest for overall wellness, for
high blood pressure, diabetes, for
inflammation, it ranked up very
(10:24):
high for many of them.
And honestly, it's really no
surprise.
It's a diet, as I
mentioned, I've written about extensively.
I even adapted this into
what I call the Cal-
Med for California-Mediterranean diet approach,
a California-inspired spin that
celebrates our incredible produce and
(10:45):
flavors that we have right
here at home.
So when we think about
it, the Mediterranean diet, on
the one hand, you've heard
about it.
On the other, and hopefully
it does conjure this up
a little bit, it conjures
up this image of the
crystal blue sapphire seas, the
vineyards on the rolling hills,
(11:06):
maybe the coastal cafes, maybe
the scenery.
And that's amazing for a
tourist or as a foreigner.
But for some people, it
feels a little 'too romantic'
to fit into everyday life.
Like, that's nice, but how
does it fit into my
life?
The truth is, though, it's
(11:27):
not about where you live
or having sometimes the exact
ingredients, even though some ingredients,
some foods really have shined
in the research, but it
really is about how you
eat and it is about
a lifestyle.
So here's a fun fact
for you that may bring
the Mediterranean diet home.
California, where I've now lived
(11:48):
for the past 30 years,
which surprises me because, well,
it just surprises me that
time flies and time goes
by in such a marching
fashion at times.
But California is considered one
of the five Mediterranean ecosystems
in the world.
It is one of the
(12:09):
Mediterranean ecosystems.
That is alongside Chile, Southwestern
and Southern Australia, the Cape
region of South Africa, and
of course, the Mediterranean Basin,
which is enormous.
In fact, there's a slide
in a PowerPoint presentation I
used to give at Golden
Door.
It was 2010, I can
(12:29):
remember, maybe even earlier than
that, where I showed sort
of one of those old
school maps and I sort
of painted the region across
from certain areas of California
from Napa Valley down to
the Central Valley right across.
And it really, really overlaps
and intersects [the latitude] the Mediterranean Basin.
And then you go to
the Southern Hemisphere and you
(12:50):
see the same.
These share in common climate
patterns, warm, dry summers, mild,
wet winters, and it creates
perfect conditions for diverse agriculture,
for herbs to grow, for
grains to grow, and for
healthy oil sources.
These are all foundational to
that Mediterranean style of eating.
(13:12):
So why am I bringing
this up?
Well, it plays a huge
role - California - in making this
kind of eating possible here
in the United States.
In fact, California produces over
two-thirds of the nation's
fruit and more than one
-third of our vegetables.
So you'll hear some statistics
(13:32):
that says about 50 percent
of our fruits and vegetables
hail from California year-round.
Now, that's not to say
that your local tomatoes in
the summertime aren't best.
I would agree with you
that if you're from the
Northeast, for example, and maybe
you'll write in and say,
well, mine are better... Or
that the sweet corn in
season or that sweet potatoes
(13:53):
really are 'always best' from
North Carolina and those regions.
I would agree with you
wholeheartedly.
But the fact of the
matter is, a lot of
our produce comes from California
because we can grow it
and grow it well.
And it does provide a
basis that allows the Mediterranean
diet at home to be
(14:14):
something relatable and accessible, as
you'll find out.
So that's why I call
it Cal-Med.
That's just the short notes
on that.
And embracing sort of what's
local or local by extension.
Maybe it's not your next
door if you live in
another state, but you probably
are getting some fruits and
vegetables from California if you
(14:36):
have a wide varied diet.
So what does this mean?
Again, these are things like
the Mediterranean diet is rich
in fruits and vegetables and
whole grains, beans, nuts and
seeds, herbs and spices, and
yes, healthy fats, especially olive
oil.
And it's been one of
(14:57):
the top rated diets because
there's so much evidence for
heart health, diabetes, mental health,
and also longevity.
So we'll get into some
of the science-backed benefits
in this episode.
I'll queue up some of
that, but I'll also be
doing a deeper dive on
Mediterranean diet soon.
I have some handouts that
(15:17):
I'd love to share with
you, some scoring tools that
are actually used in science
that I've crafted to use
in our everyday life, and
how to incorporate meals as
well.
If the Mediterranean diet flavors
still seem foreign, don't worry.
This way of eating is
highly adaptable, and it's less
(15:38):
about the very specific ingredients,
and it's more about the
'real food' focus.
Again, the grains, the beans,
nut seeds, and so forth.
And you can make it
your own.
So that's a preview to
why I'm using the Mediterranean
diet sort of as the
example to talk about how
(15:58):
we evaluated these diets.
To me, food isn't simply
fuel or even nutrition.
It is so much more.
It's about connection, it's about
culture, and it's about care
for our bodies..., so self
-care.
So today, as we look
at that, I want to
keep that also in our
mind, because as we spend
(16:20):
our 1,000 waking minutes
every day, we're making choices
about, for most of us,
usually three meals and maybe
two-plus snacks a day.
So typically in each episode,
I talk about the ROIs
or the returns on investment
on whatever theme we're talking
about that day, the benefits
to our health.
And today, I'm going to
sort of embed that in
(16:41):
what I'm talking about as
I look at what was
the evaluation process for the
2025 best diets, and how
did I approach it in
more detail.
So this is very personal
to me, but it's not
about my personal diet or
my personal opinion.
This is about my professional
(17:01):
evaluation on diets I feel
comfortable recommending, ultimately, and supporting
for my clients, or talking
about and sharing the research
on for the public and
for you.
So I get very personally
invested in my professional role
in doing this.
(17:22):
So I'm going to share
five main considerations I brought
to this process while answering
the extensive questions that involve
rating scales on a variety
of factors, and then room
for commentary at the end
of each of the named
diets - the 38 diets - so
(17:42):
I could provide some additional
information.
So first and always primary,
is the diet evidence-based?
When we evaluate diets, the
first question I always ask,
and I know the majority,
if not all of my
fellow credentialed panelists among the
69 reviewers, and certainly my
(18:04):
dietitian colleagues, the question is
whether the claims, whether the
diet that says what it's
doing, are backed by science,
not trends, but real evidence
-based results.
So we start with the
evidence, and for the Mediterranean
diet, as our example, it's
compelling.
The Mediterranean diet is such
(18:25):
a great example because it's
one of the most studied
diets worldwide, and the research
has shown its ability to
reduce heart disease risk, diabetes
risk, support brain health, reduce
the risk of mortality, improve
longevity, and reduce many risk
factors associated with diseases of
(18:48):
aging.
Again, we're not talking about
trends here.
We're talking about research, peer
-reviewed papers.
We're talking about clinical trials,
cohort studies, meta-analyses, long
-term studies, and they've shown
that people on a Mediterranean
diet, following a Mediterranean diet,
can experience up to a
(19:09):
30% reduced risk of
heart disease.
Several studies have shown protection
for brain health, like improving
memory and cognition, and reducing
the risk of dementia.
Studies have shown that there's
support for blood sugar regulation
with the Mediterranean diet, and
diabetes risk reduction, and reduction
(19:30):
of inflammation, and many more.
There's global adaptability of the
Mediterranean diet, so it can
become sustainable, whether you're in
Greece or Spain or the
other cities that surround the
Mediterranean basin, or California or
anywhere else.
But it's not just about
(19:51):
the numbers, it's about the
'how' of the Mediterranean diet:.
olive oil, nuts and seeds,
vegetables, and yes, sharing meals
with others, savoring flavors, enjoying
moderate wine if you choose
to consume it. They're all
part of the bigger picture
that makes this diet real
(20:12):
and sustainable.
But that's what we mean
by evidence-based, is it's
really go to the peer
review.
What do the papers say?
What do the scientists say?
Taking the science and then
applying it to real life,
sustainable ways of eating.
The next consideration, and next
I ask, is it adaptable?
And I've already sort of
alluded to that in a
(20:33):
few ways, but when I
or other people trained to
evaluate science and these diets,
and my fellow dietitians I
know, adaptability is a big
one.
And why is that?
Because even the healthiest diet
won't work if it doesn't
fit a real life scenario,
your needs, your preferences.
(20:54):
So I ask, and again,
I look to the research
for this, as well as
practical behavioral and nutrition knowledge
as well, can this diet
be customized for specific goals?
So for helping manage things
like high blood pressure, or
IBS, or menopause symptoms, or
even just busy schedules.
(21:15):
So if we use the
Mediterranean diet again, as that
example, it's versatile by design.
It's more of a pattern
of eating than a rigid
plan.
So I look for specific
goals.
Can it be adjusted for
conditions like high blood pressure,
hypertension?
Well, yes, you could increase
the foods rich in potassium.
(21:37):
You can reduce sodium intake.
Can it be adjusted for
IBS?
Why yes, you can focus
on low-FODMAP versions of
Mediterranean staples.
You can look at adjustments
that are made.
For menopause, can it work?
Is it adaptable?
Is it adaptable to different
lifestyles and preferences?
(21:58):
Can you follow a vegetarian
diet, or flexitarian diet, a
vegan diet, and have Mediterranean
diet principles embedded?
Yes, you can.
You can swap in lentils
and chickpeas for the protein
instead of animal proteins.
Can you adapt it also
to cultural tastes?
And does it work for
busy schedules?
(22:19):
That's a big part for
adaptability.
Can we do these foods?
Can we create these foods?
And yes, you can do
meal prepping.
You can prep grains in
advance.
You can roast sheet pans
of vegetables.
You can have beans like
hummus ready and some vegetables
cut up and ready to
dip.
(22:39):
So that's what I mean
when we talk about adaptability.
It's not about one-size-
fits-all.
It really is about flexibility,
and the Mediterranean diet really
has that.
So it's a good example.
It's about eating the food
you love in a balanced
way.
Next consideration, is it sustainable?
And while I want to
talk about sustainability - again, for
(23:00):
people and planet and our
agricultural system and our foodstuffs -
what I really mean here, is
it something that you can
follow and continue to follow?
Is it something you can
adhere to and enjoy?
When we evaluate diets, sustainability
was a critical question.
Why?
Because a diet can have
all the health benefits in
(23:21):
the world, but if you
can't stick with it over
time, it's not going to
work in the long run.
And the Mediterranean diet actually
is one of the few
diets that's been so praised
for being realistic and sustainable,
not just because of the
food it includes, but because
of how people live with
it.
It's really the Mediterranean lifestyle
(23:42):
as much as the Mediterranean
diet.
So what makes it sustainable?
I think about things like,
is it practical and flexible?
And I mentioned a few
of those before, but you
can make many meals from
the foods that form the
base of the Mediterranean diet,
grains and vegetables and beans
(24:03):
and olive oil.
You don't have to cut
out entire food groups, for
example, and you can be
flexible.
What makes it sustainable?
Enjoyment matters.
So I consider that the
Mediterranean lifestyle as much as
a diet is sort of
about savoring meals, eating with
others, eating seasonally as possible.
(24:23):
And it often talks about
and includes wine consumption as
part of the social and
cultural tradition, again, if it
fits into your eating preference.
So I am not making
about 'you' specifically today [per se].
It is not something to
start wine or alcohol because
the diet often includes it.
It is something that has
been shown to be part
(24:45):
of a traditional Mediterranean diet
approach.
And for those who imbibe
in moderation in the company
of others, it's shown to
be part of that.
So studies have shown that
enjoyment makes a difference, that
it makes healthy habits easier
to hold on to.
And what also makes it
sustainable is it really focuses
on whole foods and not
(25:06):
fads.
So unlike restrictive diets that
cut out things or have
very specific prescriptive rules, this
dietary approach prioritizes real foods.
And it feels like I'm
selling you onto the Mediterranean
diet, but really this is
part of the evaluation process,
what goes into thinking about
(25:26):
the questions as you go
on the ratings and as
you look at the science.
So the next ROI I'm
going to say, the return
on investment, or the thing
that I look at when
evaluating these diets and consider
is does it promote real
food?
This is big for me.
And more and more research
(25:46):
is coming out about the
super ultra processed food.
I mean, let's face it,
packaged food or processed food
in general is not the
problem.
But the further we get
away from the whole food
ingredient, we're seeing more and
more research start to stack
up that there may be
detrimental health effects.
So does the diet promote
(26:07):
real food?
Well, diets that heavily rely
on ultra processed products or
expensive powders or supplements, they
can grab attention for now.
But they often not only
fail in the long run,
but they're starting to show
up in the research that
detrimental effects.
When we focus on diets
that emphasize the real foods,
the nutrient dense foods, we
(26:28):
start to see how the
science aligns.
And the Mediterranean diet is
quite obvious.
It's a real food champion
of sorts.
One of the reasons that
it continues to have such
high ratings and therefore sort
of stack up in the
rankings and top best diet
for overall wellness is because
of that focus on real
food.
(26:48):
While fresh is sort of
maybe best or fresh is
the mantra or fresh is
something that people aspire to,
this isn't just about fresh,
it's about whole foods.
So it could be frozen
food, which are high in
nutrient density.
It can be jarred and
canned foods.
It can be preserved foods.
It can be foods as
(27:10):
long as they're whole at
the center of the plate.
That's what the research has
shown.
And so this can be
personalized.
And it can also be
personalized to your culture and
your heritage and your preferences.
So if someone, you know,
you don't have to have
pasta e fagioli in order to
be on the Mediterranean diet,
you can have corn tortillas
(27:31):
and black beans, or you
can have cilantro and lime
instead of oregano and lemon.
And there's a lot of
overlay and overlap across cultures.
So the Mediterranean diet has
allowed us to study that
eating style and therefore get
good science, but we can
apply it, by association, in
other ways that make it
(27:52):
adaptable again.
So real foods, why they
matter, because the nutrients in
them, the matrix of nutrients,
they tend to have less
additives, less added sugar, less
preservatives in them.
And typically they have other
things built into that nutrient
matrix that lends itself towards
satisfaction and not deprivation.
(28:13):
It may be fiber.
It may be flavor.
It may be color.
It may be how many
chews you get when you're
eating it, maybe a combination
likely of all of the
above.
So remember, this is about
real foods, but you can
personalize it to suit your
tastes.
And finally, in my evaluation
of the diet, this is
where some of my more
(28:33):
professional, subjective comments come in,
in the space where I
could detail a few comments.
Does the diet allow for
enjoyment and engagement in real
life?
Does it fit within a
real lifestyle that promotes wellness
and vitality and community?
Because for me, let's be
(28:56):
honest, if a diet feels
like a chore, regardless of
if there's evidence to back
it, it's probably not going
to last, or it might
make it difficult to be
social.
And I'll talk about that
more on a future episode,
because there are some diets
out there that really work
for individuals on a short
-term basis, but it makes
(29:16):
them very challenged to sort
of operate in the real
world.
And eventually, we usually have
to make some adaptations on
what's going to work so
that they can sort of
reenter the world as they
enjoy it, because community and
our family and dining with
others is so critically important.
So one of the things
(29:37):
that I, and I would
imagine we, looked at as
evaluators are whether the diets
leave room for enjoyment, not
just the flavors and variety
of food, that's super important,
but also in the experience
of eating.
And the Mediterranean diet stands
out here too, because it's
not just what you eat,
but it's about how you
(29:57):
eat.
And in the case of
the Mediterranean diet, unlike some
of the other really top
tier diets that we looked
at, this is one where
there's some science on this,
because it is that lifestyle
I talked about.
So the Mediterranean diet encourages
savoring flavors.
So it's very high in
certain spices and herbs and
(30:19):
olive oil, and they make
simple ingredients really feel sort
of special.
Sharing meals with others is
a tenet.
It's like front and center.
It's almost like a nutrient
or a food in the
ingredients on what makes a
Mediterranean diet.
So gathering with friends, eating
with family, and then sort
of a mindfulness notion, a
(30:41):
nod to that, like enjoying
the moment.
So eating slowly or appreciating
texture, some of the cuisine
sort of begs that in
the Mediterranean, ... the traditional Mediterranean diet.
And of course, the sometimes
wine piece of it makes
for individuals who have a
good relationship with wine- imbibing -
(31:03):
that's part of the social
and part of the enjoyment
for some.
So it's a focus on
pleasure and connection, and it
helps make it satisfying.
But as I mentioned, there's
even science, and there's brand
new science that I just
thought was so great that
just came out recently in
2024, toward the end of
the year, that showed that
(31:23):
eating habits that are tied
to social connection, like those
seen in Mediterranean cultures, are
linked to better overall health
and to lower stress, measured
both by 'do you feel
less stress? What are your
subjective ratings?' and there are
ways to rate that in
real science methodology, but in
things like cortisol levels, for
(31:44):
instance, things we can actually
measure.
And even this idea of
social connection around our dining
can impact longevity.
So we have science.
Again, this makes it less
and less surprising why certain
diets would start rating higher.
I hope that I'm getting
(32:04):
that point across for sure.
And what does this all
look like in real life?
This, of course, is like
sitting down with friends and
passing dishes around the table.
You know, THIS is the
time to romanticize the Mediterranean
diet, or whatever you want
to call it, and actually
tasting your food instead of
grabbing something on the go.
Picture adding, you know, nice
(32:25):
dishware to your table, ...not
overindulging, but enjoying and celebrating
a day well lived, some
waking minutes well spent.
And it's certainly not about
perfection.
It's about finding ways to
connect with others around the
dinner table.
So enjoyment matters for longevity,
because it's social and pleasurable.
(32:46):
And we know that social
engagement has an impact on
longevity and isolation actually has
negative impact on overall well
-being and increased mortality risk.
And research has shown, as
I've shared in other episodes,
that happiness and connection and
less stress are all tied
(33:06):
back to better health markers,
including lower inflammation, better digestion.
So when I evaluate these
diets professionally here and for
my clients, I don't just
ask, you know, can you
follow the rules?
Because there's science to support
this.
So here you go.
But can we make this
a joyful part of your
(33:27):
life?
And with the Mediterranean diet,
even if we sort of
customize it, very often the
answer is yes, because of
how it's built and what
it is and what the
research has shown.
We'll talk more about the
lifestyle side of healthy eating,
especially how connection and social
rituals and even rituals around
food preparation play a role
(33:47):
in health and happiness in
a future episode.
But if you haven't already,
I do invite you to
go back and re listen
or listen for the first
time to the very first
episode of this podcast 1,000
Waking Minutes.
And that episode was "The
Magic of Shared Meals."
It's about why dining with
(34:09):
others is so important to
health and well being.
I hope you'll check that
out.
Okay, now we're going to
share some time together for
a Mindful Minute.
As we do in each
episode, let's take 60 seconds,
just one minute to pause,
breathe and reset.
(34:30):
I've just shared a lot
about the evaluation of diets.
And now it's time for
us to just be present
to check in with ourselves,
slow down for a moment,
and to feel grounded.
Even a single minute can
have an impact, not just
now, but for the rest
of your day.
So wherever you are, settle
(34:50):
in, just going to be
a minute, put your feet
flat on the ground, feel
the ground the earth below
you.
Lower your shoulders, relax your
face, wiggle your fingers.
And let's take one preparatory
breath together in through the
nose.
(35:11):
Out through the mouth.
Close your eyes if you
haven't already, or dim them
to about 45 degrees.
And let's begin our Mindful
Minute.
(35:33):
Inhale deeply.
Exhale slowly.
Let your breath settle into
its natural rhythm.
Simply notice the rise and
(35:54):
fall of your breath, maybe
your abdomen.
No need to change it,
just observe it.
As you continue, maybe bring
a water source like a
beautiful lake or ocean to
mind.
And think about how it
(36:16):
may nourish you, the waves
coming in and rolling out.
Hold on to the thought
of a nourished body and
mind.
Last breath...
And there you have it.
(36:37):
That's our mindful minute.
Let's take one more deep
breath in together through the
nose.
Exhale through the mouth.
Let it energize you.
Notice that you can release
some of the things that
maybe you were carrying with
you.
Notice how you feel maybe
more calm or centered, or
(36:58):
maybe just refreshed.
It's amazing what one minute
dedicated to being here, being
centered and quiet, what that
can do.
Thank you for sharing a
Mindful Minute with me.
So now that we've talked
about the best diet ratings,
how they're evaluated, what makes
them effective, how I went
(37:19):
into that process, and how
the Mediterranean diet continues to
stand out, let's get into
a little bit of the
'how'.
What we know that most
of these top rated diets
have one thing in common,
and that's plants, plants, and
more plants.
The evidence keeps stacking up
for plant-focused eating, not
(37:40):
a vegetarian diet per se,
but putting plants front and
center on the plate.
Plant-based eating has been
linked to better gut health,
lower inflammation, heart health, diabetes,
and longevity.
Here's the thing (37:54):
knowing what
to do with that information
is the next step.
Making it doable and practical
is key.
So let's focus on a
few practical tips.
And number one (38:05):
I want
you to focus on fiber,
the plant powerhouse that is
fiber, because this is a
star in many of these
diets that we rated.
And if you can believe
this, and I've said this
before, and I'll say it
again, more than 93%
of Americans aren't getting enough
(38:26):
fiber.
I didn't say that upside
down.
More than 93% AREN'T
getting it.
Sometimes I want to say
are getting it because I
like to celebrate what we're
good at.
Almost 5% of us
are succeeding.
So yay you if you're
getting your fiber needs met.
Most of us aren't.
So how do we make
this happen?
I like simple steps.
(38:48):
One thing I'll always say
is have a fruit and /
or a vegetable at every
meal.
Start focusing on that.
It can be fresh.
It can be frozen.
It can be in tins
and cans and jars or
preserved and dry.
You name it.
There's lots of ways to
get there.
Have a soup or salad
every day or a soup
and salad meal.
Think about swapping in whole
(39:08):
grains, which are plant-based.
Eat more herbs and spices.
Have more beans, seeds, and
nuts.
Why does this work?
Because these are ways to
get more fiber that support
our digestion, our heart health,
our gut microbiome, and they
also help us feel more
full and satisfied as well.
(39:29):
Number two practical tip is
build healthy fats into your
day.
The top ranked and rated
diets, including the Mediterranean diet,
emphasize fat, the healthy fats,
and for a good reason.
They're not just for fuel.
They help us absorb nutrients,
certain key vitamins, and also
(39:49):
phytochemicals.
They help keep us fuller
longer.
It helps support our brain
and our heart and many
other aspects of the body.
So how do we do
that?
Well, we drizzle our olive
oil over our roasted vegetables.
We use our seed oils,
the good kind like chia
oil, on different drizzles and
(40:12):
applications.
We snack on nuts and
seeds like walnuts and pistachios
and almonds and pumpkin seeds
and chia seeds.
We add avocado to salads
and sandwiches.
We add it instead of
mayonnaise sometimes to add creaminess
and flavor.
Fats are calorie dense, of
course -
a little goes a long
(40:32):
way - but they give you
tons of mouthfeel, quality, good
flavor, all the good stuff.
So focusing on healthy fats.
Tip number three to bring
these best diets, the best
diets concept to the front
for making it individualized and
customized, is plan ahead for
success.
Let's face it, in our
reality today, convenience matters.
(40:55):
So many of the top
diets work not just because
they're healthy or they're flashy
or they've got cool rules
going with them, but really
because they're flexible and realistic.
You can prep and plan
a lot without having to
overhaul your whole life.
So spending 10 extra minutes
(41:15):
mapping out your meals for
the week with soups and
salads and sheet pan dinners
and a pasta dish can
work.
You can prep some ingredients
in advance like washing greens
or chopping vegetables or cooking
a big pot of grains
using your slow cooker or
your instant pot.
And you can keep really
(41:36):
good staples in your pantry.
You can use dried beans
and soak them, but you
can use canned beans perfectly
well, as well.
You can use frozen vegetables.
You can use nuts.
They're all convenient and they're
pantry staples.
So it works because planning
can help you stick with
your diet when life gets
busy and the diets that
(41:57):
rated the highest, many of
them you can do that
with, which is key.
Tip number four out of
five tips today is (42:04):
eating
together.
I already mentioned this before,
but connection really counts.
So one thing the Mediterranean
diet really has going for
it, it's not just about
the food, it's about how
we eat and the lifestyle.
So dining with others, regardless
of which of the diets
you may find within the
U.S. News and World
Report diets, Best Diets report,
(42:25):
think about that, making the
connection with others.
You can build that aspect
into any of the dietary
patterns, the DASH diet, the
MIND diet, even if they
aren't inherently there, because dining
with others makes life more
enjoyable, make dining more enjoyable,
and they've shown to have
real proven health benefits.
(42:47):
This can also help with
portion control.
It can help with mindful
eating.
It can help with how
we engage with food.
So family style meals, planning
potlucks or NBD dinners, I
call them 'no big deal'
dinners, where you can invite
someone in to join you,
and trying to sit down
at the table for at
(43:07):
least a few meals with
your family, even when the
schedule gets packed.
And last but not least
for today, tip five is:
evaluating diets with common sense.
So it's not just what
I say goes if you're
working with me.
I always encourage individuals who
work with me or are
in audiences, and hopefully YOU
(43:29):
to always have a few
hats on.
One is your 'common sense'
hat.
One is your 'skeptics' hat.
One is your 'personal' hat.
You have to be your
own evaluator.
Hopefully I gave you some
tips and clues on how
we looked at these so
you can feel, "oh, well,
I can start there.
I trust the process," I
hope, going into these and
(43:50):
taking a look at the
best diets.
And then you need to
evaluate.
So look for diets that
are evidence-based or that
map out across different news
stories.
And when you hear things
again and again, coming out
in the science, they become
more believable, hopefully.
Ask yourself also, "can I
see myself doing this long
(44:11):
term?"
Start at the very beginning
thinking about that.
Don't think of all the
things you have to do
to get there, but think
like, "does this pass my
own gut check?" literally on,
does it sound appealing?
Do I already see foods
that I could include?
Don't ignore your cultural preferences
to say, I'm going to
(44:32):
try that diet.
In fact, embrace them and
ask, do these diets have
room for that?
These flavors, these ingredients, this
way that fits my life.
And it should say, yes,
yes, yes.
It should tick most of
the boxes there.
You might have to make
a few tweaks if you
really want to go toward
a particular goal for a
(44:52):
health condition or a symptom
you're managing, but it should
really fit YOU.
And why this is the
case and why I really
encourage you to be a
strong advocate - and I'm here
to support you - and to
evaluate on your own is
because nutrition isn't one-size-
fits-all.
And that's the great news.
And I think that that's
something that these reports, this
report this year in particular,
(45:14):
really showcases.
It's really about the best
diets for different conditions.
And I think that that's
really exciting.
So what works for someone
else may not work for
you...
And that's totally okay.
The goal is to find
what's sustainable, enjoyable, and effective
for your goals.
So there you have it.
(45:34):
Those are my five ways
to make this healthy eating
work for you based in
the evaluation that came from
the 2025 Best Diets Report,
hopefully keeping it practical, flexible,
and enjoyable.
So as a wrap up
for today and to recap,
we explored the [U.S. News] 2025 Best
(45:55):
Diets ratings, what goes into
evaluating diets, particularly sort of
my focus.
And hopefully you saw how
the Harris Poll put that
together.
U.S. News brought the 69 different
experts across various fields, and
then what makes them sustainable,
adaptable, and effective.
Once the evidence is established,
we spotlighted the Mediterranean diet
(46:18):
that really emphasizes plants,
it emphasizes good cardiovascular health,
and enjoyment.
And we talked about how
diets are way more than
just weight loss.
I hope that that's a
real take home that you
understood.
Diet is not a bad
word.
It's never been a bad
word to me.
It's really just how you
eat.
I always want to know
"what's your diet?"
(46:39):
You might give me a
name, but really it is
'insert your name' diet, and
that's just the way you
eat.
And the really best diets
are about prevention, disease management,
and living well.
New additions were added to
this year's report, like diets
for menopause.
So I encourage you if
(47:00):
you're in that perimenopausal period
to check that out. ...For
IBS, because there's some very
specific and very evolving research
and newer research that's come
down the path that made
it the subject for good
evaluation.
And it helps address real
life needs for many of
us.
I also shared some practical
ways to bring these principles
(47:21):
home, like focusing on plants,
plants, plants, making it convenient,
so in how you plan
for your lifestyle, and hopefully
making mealtime feel more enjoyable
and sustainable, fitting your needs.
As we wrap up here
today, I want to leave
you with the question (47:39):
"What
does healthy eating mean to
you right now?"
How might you adapt what
we talked about today to
fit your lifestyle and goals?
And I certainly encourage you
to go check out the
report.
I'll leave that information in
the show notes so that
you can do just that.
"What does healthy eating mean
to you right now?"
(48:00):
I encourage you to check
out the full report from
US News and World Report
to explore all 38 diets
ranked this year and see
what might be the right
fit for you - at your
life stage, given your own
goals, your health risk factors,
and importantly, your preferences.
Ultimately, the BEST DIET for
you is the one that
FITS YOU.
(48:21):
It's the one that you
like and can stay on
while feeling well.
So thank you for sharing
a few of your waking
minutes with me today.
I hope you found this
helpful and inspiring.
If you did, I'd love
to hear your thoughts.
And please share a comment
on my Instagram, it's
@1000WakingMinutes, or email me at
(48:44):
1KWM@wendybazilian.com.
And I always invite ideas
on what you'd like me
to explore in future episodes
as well.
I'm Wendy Bazilian, and this
is 1,000 Waking Minutes.
Until next time, be well.
(49:05):
Thank you for tuning into
1,000 Waking Minutes.
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,
(49:25):
Joanna Powell, and of course
my family, and everyone working
tirelessly behind the scenes.
And to you, our valued
listeners, I so appreciate your
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
(49:47):
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
Please follow and stay connected
at wendybazilian.com.
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. [Music (50:05):
I'm sayin' Yes, to better days...]
Popular Podcasts
Are You A Charlotte?
In 1997, actress Kristin Davis’ life was forever changed when she took on the role of Charlotte York in Sex and the City. As we watched Carrie, Samantha, Miranda and Charlotte navigate relationships in NYC, the show helped push once unacceptable conversation topics out of the shadows and altered the narrative around women and sex. We all saw ourselves in them as they searched for fulfillment in life, sex and friendships. Now, Kristin Davis wants to connect with you, the fans, and share untold stories and all the behind the scenes. Together, with Kristin and special guests, what will begin with Sex and the City will evolve into talks about themes that are still so relevant today. "Are you a Charlotte?" is much more than just rewatching this beloved show, it brings the past and the present together as we talk with heart, humor and of course some optimism.
On Purpose with Jay Shetty
I’m Jay Shetty host of On Purpose the worlds #1 Mental Health podcast and I’m so grateful you found us. I started this podcast 5 years ago to invite you into conversations and workshops that are designed to help make you happier, healthier and more healed. I believe that when you (yes you) feel seen, heard and understood you’re able to deal with relationship struggles, work challenges and life’s ups and downs with more ease and grace. I interview experts, celebrities, thought leaders and athletes so that we can grow our mindset, build better habits and uncover a side of them we’ve never seen before. New episodes every Monday and Friday. Your support means the world to me and I don’t take it for granted — click the follow button and leave a review to help us spread the love with On Purpose. I can’t wait for you to listen to your first or 500th episode!
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com