Science You Can Use: Butter, Brisk Movement, and a Fruit for Better Sleep

Episode Transcript
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(00:01):
Sometimes the smallest shifts, a
different oil, a quicker step,
or a restorative fruit can
make real and positive impact
on our health, and we're
going to talk about it.
This is the kind of
science you can use that
actually fits into your day.
We experience 1,000 waking

(00:23):
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, healthier
life.
Thank you for sharing some

(00:44):
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, I'm on my way.
It's going to be okay,
yeah.

(01:06):
Good day, and welcome back
to 1,000 Waking Minutes.
I'm Dr. Wendy Bazilian, and
as always, I'm so glad
you're here with me today.
If you've listened before, you
know I love science, especially
good science.
And even when it challenges
what we thought we knew
or conflicts with something that
has been reported otherwise elsewhere

(01:27):
in the peer-reviewed research,
science does evolve.
Science helps make sense of
the world, and it helps
us test some hypotheses, real
scientific hypotheses, as well as
our own personal ideas, and
get some answers sometimes.
It can even help us
maybe establish some guidance, especially

(01:49):
in the complex area of
nutrition and fitness and health
and wellness.
And you know, science isn't
just about chasing the trends
or tossing out everything that
we thought we knew because
some new shiny headline breaks,
even though they are very
attention-grabbing at times.

(02:11):
But it's really about learning,
refining, paying attention to the
patterns and to the bigger
picture and the little details.
So it's big picture and
little details.
So we can live better
and not just longer when
it comes to our health.
So today's episode is one
of our science updates where

(02:32):
I bring you three studies
that caught my eyes, probably
yours, and the things that
sort of I wake up
and wonder about in the
night.
So a couple of them
are actually ones that you
all wrote me about, which
I'm super excited about.
And today we're going to
talk about them.
I'm going to break them

(02:52):
down and what they really
mean for our everyday choices.
So you're not here for
the clickbait, neither am I.
You're here for some clarity,
hopefully.
For some evidence it's actually
science we can use or
science to strategy, evidence we
can experience.
You know, I love alliteration
there.

(03:13):
So we'll talk about some
small swaps that may just
stretch your lifespan today and
improve the way that you
feel when you're in your
body.
We'll talk about the kind
of movement that protects your
heart without ever stepping foot
in the gym.
I'm not saying you shouldn't
or you might not be
doing that also, but it's

(03:33):
cool new research that's out
there.
And we'll also talk about
maybe a surprising food that
may help you fall asleep
faster, stay asleep longer, and
may help your overall well
-being.
Just practical shifts today and
some stories that back them
up with the science.
And as always, we'll close

(03:54):
with a quick recap so
that you can take away
with some actionable steps, something
concrete to try or share
this week, something that can
fit into your waking minutes.
So let's talk about the
science you can use.
First, we're going to begin
with eating well, the food

(04:14):
on your plate, and more
specifically what you're cooking your
food in or drizzling on
your food or using.
A new study from Harvard's
T.H. Chan School of
Public Health, the renowned team
and renowned university and research
institution that's done decades of
leading research in nutritional longevity,

(04:36):
they looked at how different
fats affect our long-term
health and risk of disease
from chronic diseases like cancer
and heart disease.
So here's the short version.
The type of fat you
eat matters, and in particular,
sort of the balance, not
that one's bad, but the

(04:56):
balance overall in your healthy
pattern of eating.
So it's not just how
much, it's the type and
the pattern.
So in this study, research
followed over 220,000 adults
over three large cohort studies.
You may have heard these
referenced before, the Nurses' Health
Study, the Nurses' Health Study

(05:17):
2 with Roman numeral 2
after it, and the Health
Professionals' Follow-Up Study.
This has been a study
that's been ongoing since 1990
-91.
And what they found is
that when looking at this
cohort, these three cohorts, that
those who consumed more plant
-based oils like olive oil,

(05:37):
avocado oil, even walnut oils
or chia oils, but plant
-based oils had significantly lower
risk of dying from all
causes, including heart disease and
cancer.
And they reported a 16
% lower total mortality risk.
That's significant.

(05:58):
Meanwhile, those who consumed more
butter, and I'm not coming
down on butter today, but
they had a higher risk
of total and cancer-related
mortality, in fact, a 15
% higher risk.
Those who consumed more butter
in the highest intake group,
they had a 15%
higher risk.

(06:18):
In other words, the risk
of dying from any cause
compared to those who ate
the least amount of butter.
Now, again, this doesn't mean
that butter is bad.
I like butter, and it's
not bad like the way
that we once thought, you
know, back in big bad
butter days, maybe the 1980s.
We've come a long way
from that fatphobic era and

(06:40):
that messaging, but it does
mean swapping in more plant
-based oils and that swapping
them in more and more
often can offer a science
-backed strategy, let's say.
And this isn't the first
study to report this.
This has been happening for
better over a decade, I
would say.
I think 2010, maybe, there

(07:01):
was a significant study or
2010, between 2010, 2015, a
significant study that really planted
this on the map, planted
plant oils, planted this on
the map as the importance
of swapping in polyunsaturated fats
for saturated fats.
This is an extension into
the plant oils, swapping some
in for butter.
So you don't have to

(07:21):
ban butter from your home,
but maybe we can be
a little bit more strategic.
Maybe saute your veggies in
olive oil more days than
not.
Try some other interesting plant
oils, high-quality ones, cold
-pressed oils, like in your
vinaigrettes, maybe a walnut oil,
or use chia oil, which
is cold-pressed, as I've

(07:42):
talked about before.
You can even put these
in smoothies or as a
baking swap or in blends
with our olive oil and
our avocado oil.
And so putting this into
everyday real life, this is
just as little as putting
in a teaspoon of oil
in one teaspoon increments, five
-gram increments, that made significant
differences.

(08:03):
One teaspoon of cold-pressed
organic canola oil, 15%
lower risk of death.
One teaspoon of olive oil
per day, 8% lower
risk.
One teaspoon of, again, high
-quality soybean oil, 6%
lower risk.
And we're not talking about
seed oils today.

(08:23):
I am talking about high
-quality oils and the importance
of plant-based oils, according
to this research.
And when it came to
evaluating cancer and heart health,
every two teaspoons or 10
grams of more plant oil
per day was linked to
11% lower risk of
dying from cancer and a
6% lower risk of

(08:44):
dying from heart disease.
So this really starts to
underscore the importance of some
simple swaps, like replacing two
teaspoons of butter a day
with two teaspoons of plant
-based oil.
That's a tongue twister if
I ever had one.
But replacing two teaspoons with
two teaspoons of the plant
-based oil led to a

(09:06):
reported 17% lower risk
of death and 17%
lower risk of dying from
cancer.
So I think it's important
for us to remember plant
oils also come with other
things that plants have, especially
when they're cold-pressed and
they're not ultra-refined with
solvents and enzymes.
They still have remaining plant

(09:28):
nutrients as well.
So plant oils do come
with things like polyphenols, antioxidants,
even omega-3s, as in
the case with chia oil
or high-quality flax oil
or walnut oil.
So it's not just a
fat gram or a fat
calorie, and it's not just
a trade for that.
It's part of the broader

(09:48):
shift toward that plant-based
equals more nutrients and more
nutrient-rich choices.
So this ultimately means small
daily swaps, like sauteing, that
they can make a meaningful
difference over time.
And it's not about eliminating
butter, but shifting the balance

(10:09):
or evaluating what you're already
doing well, maybe.
Maybe this just is a
study that underscores that you're
doing great things to help
manage your disease risk, to
maximize and optimize your healthy,
vital living with your waking
minutes and your choices.
So you've got those
1,000 waking minutes in your

(10:30):
day, so why not let
some of those be thoughtful
around the types of fats
you choose to use?
Your day can be filled
with lots of little decisions
toward this end.
And again, I love my
butter.
There are certain things that
there's non-negotiable where butter
will win, but you might
think about a trade on

(10:52):
some instances.
All right, so moving from
what's in your pan or
maybe what's in your vinaigrette
to how you move your
body.
So we're going to move
daily.
Remember, eat well, move daily,
be healthy.
I'm going to have a
little bit of each of
those today.
So this is about how
you move your body throughout
the day.

(11:12):
And if the words like
a formal workout routine or
the days you must go
to the gym, if those
things make you roll your
eyes back or just glaze
over, you're probably half-tuned
out already.
I've got a good study
to share with you today.
New studies published in Circulation,
that's the journal of the
American Heart Association, peer-reviewed

(11:33):
journal, real high-quality journal.
It looked at IPA, not
IPA the beer, but IPA,
incidental physical activity.
And by incidental, I mean
the stuff you're probably already
doing or could easily do
without joining a gym or
buying any gear or going

(11:54):
to a platform class like
I did last week as
part of a group from
my daughter's school.
We're talking actually about IPA,
so that incidental physical activity
like brisk walking while you're
running errands, like carrying your
groceries, like cleaning, cleaning, vacuuming

(12:15):
or cleaning with a little
extra oomph, you know, like
putting a little more into
it.
The type that breaks a
sweat even when you're hustling
around the house for guests
to come.
Think about that because it
really counts and it pays
off.
And maybe that can put
actually a new spin on
tidying up and cleaning in
this manner.
So in this study, researchers

(12:36):
tracked over 6,000 adults
ages 40 to 69, and
they were wearing on their
wrists accelerometers.
So that sort of measures
the calorie and energy expenditure
from movement.
They're kind of like the
Fitbits.
Some of you may even
have them.
And they can get at
more real world, like minute

(12:56):
to minute data.
And what they found was
really compelling.
Those who simply did their
tasks, their daily tasks at
a brisker pace, like with
more intention and purpose, like
vacuuming like you mean it
or powering through the grocery
store with your list on
a mission, they saw up

(13:17):
to a 67% reduction
in cardiac and cardiovascular diseases.
And they saw a 69%
lower chance of dying
from any causes.
That's called overall mortality in
science talk.
A 69% lower chance.
So in other words, people
who moved more intensely during

(13:39):
their everyday tasks were significantly
less likely to die from
things like heart disease, cancer,
or other major health issues
compared to those who were
least active or least doing
this.
So this is pretty remarkable.
This is research that is
compelling and, you know, sort
of maybe makes sense, but

(13:59):
it's nice to have numbers
and significance to show that
what you do and with
what intensity counts, and it's
cumulative.
So I want to be
more clear about this.
This wasn't the hours in
the gym.
These were short, moderate intensity
movements woven into daily life.
The benefits started around 23
minutes in a day of

(14:22):
brisk activity, and it wasn't
23 minutes in tandem.
It wasn't 23 minutes consecutively.
It was 23 minutes total
of more intensely moving and
doing more IPA, more of
that movement during your everyday
activities.
So I want to like
sort of hit pause on

(14:42):
the episode for a second
on that thought to also
say, of course, that it
doesn't mean that we don't
need structured exercise or that
the morning walk or your
strength classes, that those aren't
worthwhile.
In fact, they are worthwhile
for a multitude of reasons,
which I speak to on
a regular basis, and they
have great benefits in their
own right.
But it does mean that

(15:03):
the formal workout isn't essential
all the time, or if
it's not accessible to you,
that there's no point or
you're not getting any value
about what you do and
how you move.
Because if time, cost, child
care, injuries, or if you're
just feeling burned out, there's
another way in to credit
for what you're doing that

(15:24):
has a real health impact.
So this study really reinforces
what I always say, move
daily.
It doesn't have to mean
work out.
It can be something that's
just moving more, moving daily.
And it might unload some
of the burden that you
place on your mind.
And it might be done
by unloading something else, like

(15:45):
your grocery bags from your
car in one more trip
than trying to get it
all on your arms.
I've been known to do
that at one trip.
It might justify that instead
of carrying it all at
once or doing yard work
and walking briskly while you're
doing it and working hard
and knowing that it counts.
It might be justification for

(16:08):
actually parking further instead of
scrambling and maybe becoming frustrated
that you can't find a
spot up close because you're
tag teaming with something else
that has real impact on
your health.
And it could even be
that sort of cranking up
the music while you're getting
dinner ready.
You can do it on
your own.
You can invite someone in

(16:29):
like a child.
You can even dance around
with your pet if you
dare or if you care.
And if you want to,
which I think is fun.
So the key here is
really intention.
It's giving a little more
energy, a little more purpose
to your movement that you're
already doing.
And if you're doing this
while you're folding your laundry,
well, fold it, you know,

(16:50):
maybe march in place or
toss in a few squats
when you're doing that.
When you head out to
run errands today, purposefully park
a little further.
Or could you even walk?
Are there stairs that you
might be able to take
instead of the elevator?
Those are the kinds of
things you've heard before, but
they're not gimmicks.

(17:10):
They're really important and they're
grounded in evidence.
And they're about reclaiming the
idea that movement belongs anywhere
and movement belongs to everyone,
not just when you're dressed
in the proper yoga wear
or athleisure, I think they
call it, or on a
peloton or at the specialty

(17:31):
exercise class.
So let's all, you know,
sort of make a commitment
together that to make our
daily minutes, the errands, the
chores, our dog walks, or
just, you know, carrying around
boxes and putting things away,
make those movements with purpose.
OK, so let's now shift

(17:52):
into a different kind of
energy, something that lives right
on the edge of our
1,000 waking minutes.
And this is sort of
in the be healthy space.
This is something that actually
powers our waking minutes.
And if you think about
zooming out for a moment
and knowing that this podcast
is about our waking minutes,

(18:14):
the hours that we live
with intention, we're awake.
We know that about 440
of those, somewhere between 420
and 480 daily minutes are
meant to be spent asleep
for good health, to support
our health in a foundational
way for long term health,

(18:34):
for emotional balance, for mental
clarity, immune resilience, even for
creativity.
Now, why did I just
say 420 to 480 minutes?
Well, of course, because that's
between that sort of magical
7 to 8 hours that
many research papers have suggested
for most of us can
really help us get restorative

(18:55):
sleep that's health promoting and
health supporting.
So what we do when
we're awake totally matters.
And that's what this podcast
is about, how we use
our waking minutes, how we
choose to use them, how
we slice and dice them
and how their life's currency
that are ours to operate
around and to value toward

(19:16):
a well-lived life.
But also remembering that it's
sleep that can help power
those waking minutes, how we
rest is just as vital.
And that brings me into
our third study for today,
or actually rather a small
collection of studies.
And it's all about kiwis,

(19:36):
the fruit, the fuzzy green
fruit.
So you might wonder why
bring up a kiwi now.
And the original study that
I'm going to reference was
actually published quite a while
ago.
So it's not late breaking,
last minute, right now news.

It was published in 2001 [mispoke...actually (19:52):
2011!]
in the Asia-Pacific Journal
of Clinical Nutrition.
So it's not exactly hot
off the press, but what's
happening right now is a
surge of renewed interest, which
is why I want to
bring it up.
It's kind of a research
revival of sorts.
A few people have asked
me about kiwi for sleep

(20:13):
after seeing a headline or
social post recently.
And one person in particular -
thank you, Sara! - is one
of those, a personal friend.
And another friend and fellow
dietitian also wrote a piece
for Very Well Health recently
just in the last month
about kiwi and health and

(20:34):
referenced around some of this
information.
And so I saw it
referenced again then in another
publication talking about elite athletes
using kiwi as part of
their recovery routine.
And this was from a
study a few years ago
that actually I had shared
in a presentation about sports
nutrition and recovery around the

(20:54):
same time it first came
out.
This kind of spurred an
organic curiosity, and it usually
tells me like something's bubbling
up.
Is there a hot new
study?
And why are we looking
at this?
And I decided to take
a closer look.
So I dug in a
bit and sort of followed
my nose, not like a
bloodhound per se, but sort

(21:15):
of like a scientist detective.
And I'm just realizing that
my daughter, who has said
she was going to be
an animal doctor, since you
could say the word dog
and doctor, veterinarian, of course,
she also puts a hyphen
sometimes on her career future.
She calls herself a veterinarian
detective.
So I decided maybe that's

(21:35):
where it comes from.
I'm a science detective at
times.
And here's what I found
when I dug around a
little and why I think
it's timely and relevant right
now to talk about kiwi
fruit and sleep.
So in the original clinical
trial in 2011, when it
was published, researchers had adults
with self-reported sleep problems

(21:58):
eat two green kiwis one
hour before bed for four
weeks.
So they took no other
pills, no melatonin, just the
fruit before bed.
And the results were quite
impressive.
One small study, but the
participants fell asleep 35 percent
faster.
They slept 13 percent longer
and they had fewer nighttime

(22:19):
awakenings, along with improved sleep
reports.
So their sleep efficiency, it's
called, improved.
And this is significant.
And by the way, it's
also safe and simple and
affordable.
But we, the big we,
the headlines didn't hear a
lot about it back then.
You know, the idea of
sleep and health was sort

(22:40):
of burgeoning and bubbling, but
it was important in the
growing sleep nutrition research.
So, you know, I've mentioned
it many times.
I would.
I still do when I
talk about sleep and foods
that might help or about
different foods with nutrients and
phytochemicals that have impact on

(23:00):
various aspects on our health,
like gut health and sleep
and energy and skin health,
naming a few that kiwi
may be involved in through
their nutrients.
Not all research has been
on kiwi and those health
outcomes, but the nutrients in
them.
But this was not hot
off the presses at the
moment, as I mentioned.
But the idea of sleeping,

(23:22):
getting to sleep faster, sleeping
longer and sleeping better.
Yes, and please and thank
you to all of those.
There was another study in
2023.
So I mentioned an athlete
study.
So a couple of years
ago, not long ago, a
newer study looking at elite
athletes with a similar routine.
They were elite runners, national

(23:42):
level sailors, like sailing boats
who ate two kiwis before
bed for four weeks.
And even in this highly
trained group, the results echoed
the 2011 study.
Total sleep time increased by
an hour.
That's significant.
Sleep efficiency improved over 93

(24:04):
percent.
Nighttime awakenings dropped and the
athletes even reported better mood
and alertness and less fatigue.
So no supplements again, just
kiwi.
They're rich, by the way,
in serotonin, which is a
melatonin precursor.
They have vitamin C at
very high levels.
Your full daily recommendation, just

(24:25):
one kiwi.
They have folate.
They have antioxidants.
They have potassium, all of
which we know are nutrients
that can help play a
role in sleep regulation and
recovery.
And there's another study around
that same time that the
athlete study came out, published,
I think the end of
2023.
That evaluated the effects of

(24:47):
kiwi and vitamin C supplements.
So it's kiwi versus vitamin
C supplements.
I mentioned that kiwis are
very high in vitamin C
and it was a particular
type of kiwi that's even
higher in vitamin C in
individuals who had low vitamin
C levels.
And they measured the impact
on well-being.
And I think maybe it
was mood.

(25:08):
I'm a little rusty on
this study, but it came
to mind as I was
looking at it.
I didn't dig into that
one because I really wanted
to focus on sleep, but
I do recall one on
well-being overall, which re
-upped it recently for its
rediscovery in the media headlines.
So anyway, why now?
This is the long way
to say, why is there

(25:28):
renewed interest in this?
Aside from who doesn't want
to find another reason to
love kiwis, which I do,
recognizing that some people are
allergic, which I'm sad about,
but I understand that.
But I think that now
it's because sleep is not
just a side issue anymore.
Well-being is at the
forefront of our minds.

(25:49):
And these are super key.
They're foundational to our health,
our be healthy pillar.
It's right there.
Eat well, move daily, be
healthy.
And it's an intersection of
two of those, eating well
through kiwi and better sleep.
I mean, seriously, sign me
up for that one because
it's a great bridge between
the two.
And sleep is one of

(26:11):
our top public health concerns
that we say subjectively, like
poor sleep.
And we know in the
science that it can negatively
impact our health.
It can even impact our
workplace performance.
And so increasingly, employers and
institutions and companies, and even
if you're self-employed, you
recognize that your performance can

(26:32):
be impacted by poor sleep.
We're tired.
We're overstimulated.
And we're looking for something
that's not a pill, but
still effective.
I think that some of
that is why we're hearing
again about this cool research.
And I actually hope that
some researchers will repeat and
replicate and show us more
about the impact of kiwi

(26:54):
on sleep, on energy, on
well-being.
And by the way, it's
something that you could try
tonight without side effects or
complicated routine.
It's a humble, naturally nutrient
-rich food that I hope
that you get into your
fruit basket anyway.
But this is one of
the reasons why I'm bringing
these little bit older studies

(27:15):
back into the spotlight and
why probably some of my
peers and some of the
respected journalists I've seen are
looking at these right now,
even though they're not brand
new, because they're newly relevant
and they're worth considering now.
So I talked a little
bit about the nutrient 'why',
the serotonin, the vitamin C,

(27:35):
the folate, you know, different
key nutrients, fiber.
There's been some research on
the gut health and the
gut microbiome and kiwi and
certainly the nutrients in kiwi
and gut health.
And there's really no downside
to you experimenting with this.
So kiwis are a fruit.

(27:56):
They're fiber.
They're flavor.
And if the side effect
is better sleep, that's a
pretty big win in my
book.
So beyond the numbers, this
is a moment for us
to pause and think bigger.
Because if we have roughly
1,000 waking minutes each
day to be engaged and
active and creative and thoughtful,

(28:17):
then getting restorative sleep isn't
just a nighttime goal.
It's a daytime strategy.
So that's how I want
and why I'll come back
to sleep very often in
a podcast called '1,000
Waking Minutes'.
So if you're looking for
a nudge toward more restorative
sleep and better waking minutes,
in other words, to support

(28:37):
your nights and also your
days, consider this your invitation
to two kiwis approximately an
hour before bed, maybe as
the dessert instead of a
more sugary dessert, which may
negatively impact your sleep.
Maybe put it with a
herbal tea or a ritual.

(28:58):
Maybe not with your phone
in hand.
Maybe you take out something
else like a real live
magazine or engage in a
conversation with a loved one.
And then just see.
Notice how your body feels
on this.
Notice your energy, your focus,
your mood.
Maybe you do need to
try it out for a
number of weeks.
You know, be a scientist.
Be a scientist detective and

(29:19):
make discoveries about your own
body because sleep, I think,
is like a silent superpower.
We don't always get what
we need.
I'm a working mom.
I'm short on sleep.
Sometimes I do a lot
of a lot of hours
like you probably do as
well.
I wake sometimes anxiously.
I'm a big thinker, but

(29:39):
I'm always pursuing because I
know that sleep is a
superpower and it really helps
us do better and accomplish
more.
And it has a major
impact on our health.
It makes our waking minutes
better, makes them clearer and
sharper, kinder, more patient, and
it makes us more resilient
in our physical self and

(29:59):
our long-term health.
So it can put us
back on the map for
the day to be more
alert and have more presence
in your day.
And being rested isn't a
luxury.
We shouldn't think of it
that way.
It's foundational to your health.
And this is not bad
for a fruit and an
old study that's been resurfacing,

(30:21):
and it's not too hard
to toss them into your
grocery cart.
And maybe this is the
first time, at least along
this podcast journey that I'm
on, that I can say,
take two, call me in
the morning, and hopefully it'll
be a well-slept and
energized morning at that.
So there you have it.
Three pieces of science that

(30:42):
stood out, not just because
they were well-designed or
well-reported, but because they
matter, because they translate.
And this is not to
generalize what the study findings
were to us in a
direct way, because that's not
responsible science, but to take
what the science showed and
see if there's translational moments

(31:02):
or things that we can
try in our own life
and see for ourselves.
Because sometimes science can meet
us right in the kitchen,
or it can meet us
while we're doing our chores,
and it can meet us
in our final moments before
bed.
So as a recap, we
talked about the power of
simple and the importance of

(31:22):
simple fats in our diet,
the importance of them, and
choosing to swap more olive
oil, more avocado oil, more
chia oil, high-quality oils,
over butter where it makes
a difference in your life.
Sometimes, not all the time.
Again, not because butter's a
villain, but because more plant

(31:42):
-based fats have some little
extra goodness, some more nutrients,
and can support long-term
health.
Then we moved into how
working into moving on purpose,
doing errands, cleaning the house,
walking through a store on
a mission, that can be
good.
And maybe that's just a
reframe in your mind that

(32:03):
what you're doing matters toward
your health, and it can
significantly reduce your risk of
heart disease and even lower
overall mortality, according to the
research.
So worth giving a try
and to weave it into
your life.
And finally, we zoomed back
out on this small fruit
and looked at a few
studies and why the renewal
and the resurgence, and looked

(32:25):
at the studies, a few
that showed two kiwi an
hour before bed helped people
in these studies fall asleep
faster, sleep longer, wake up
less often.
And when you think about
it, better sleep means better
days.
And that's what 1,000
waking minutes is really about.

(32:47):
So three quick things you
can do this week.
Swap your cooking fat.
Try some avocado oil, some
olive oil, some chia oil,
walnut oil instead of butter
a couple times.
Move with more intention.
So pick up the pace
while you're doing what you're
already doing and know that
it adds up.
And put kiwis on your

(33:07):
grocery list.
Eat two an hour before
bed.
See if it helps your
sleep.
Probably not a one-time
thing.
Who knows?
Maybe there's both combination of
reality and placebo effect at
one time.
But this would be a
consistent move that you can
try.
So put them on your
grocery list.
And remember, it's not about
doing everything or doing it
all perfectly.
It's about the small meaningful

(33:28):
actions that add up.
And you don't need to
completely overhaul your life.
Hopefully you're getting that message
loud and clear.
Just one thoughtful choice and
knowing that you have
1,000 waking minutes, your life's
currency, deposited each day upon
waking.
So if this episode gave
you something to think about,

(33:48):
I'd love to hear from
you.
I'd love you to share
it with a friend.
Send me a note.
And if you have seen
a study or a headline
that's either making the rounds
or is really intriguing to
you or a health headline
that you might be confused
about, you know, scratching your
head, you know, send it
to me.
And I just might feature
it in a future episode
or we can interact and

(34:09):
converse.
This is really for me
about building community around our
waking minutes toward a well
-lived life, to build communities
so that we can be
in this together, this journey.
You can always find me
at wendybazilian.com or email
me directly at
1KWM@wendybazilian.com.
And if you haven't already,

(34:29):
please subscribe.
I'd love you to leave
a review, a kind review
if you're enjoying it, or
just tell someone you know
to listen to an episode.
I really appreciate it.
I really appreciate how this
community is growing into really
thoughtful and curious and time

(34:49):
-conscious health seekers.
So thank you as always
for sharing some of your
waking minutes with me today.
And until next time, be
well.
Thank you for tuning into
1,000 Waking Minutes.
A huge thank you to
our amazing collaborators, including our
production and marketing teams and

(35:10):
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 support.

(35:32):
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.
And don't forget to share

(35:53):
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.
To better days, yes, I'm

(36:15):
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.

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.css-14f5ked{margin:0;word-break:break-word;display:-webkit-box;-webkit-box-orient:vertical;box-orient:vertical;-webkit-line-clamp:2;overflow:hidden;}Science You Can Use: Butter, Brisk Movement, and a Fruit for Better Sleep