July 23, 2025 • 33 mins
Can more plant protein in your meals help you live longer? Is it too late to start exercising if you’re over 60? And what’s the one form of magnesium that may actually help improve your sleep and next-day memory?
In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares three new research studies that go beyond the headlines and into real life. These studies offer timely, practical takeaways about what’s on your plate, how much you move (even if you’re starting now), and how you sleep and restore. No pressure. Just useful insight to help shape a sharper, more vibrant day.
WE DISCUSS:
(1:14) Welcome and what we’re going to cover today
(5:35) Study 1 – Plant Protein and Longevity: What 57 years of global data reveal
(13:36) Study 2 – Movement and the Brain: How even 10 minutes a day can reduce dementia risk
(21:02) Study 3 – Magnesium L-Threonate: A unique form of magnesium that improves sleep and memory
(29:32) 3 Things to Try This Week: Simple shifts to test out in your life
(30:33) Gratitude and a reminder to tune in next time
CONNECT WITH WENDY:
Follow on Instagram: @1000WakingMinutes
Visit the website: wendybazilian.com
Email: 1KWM@wendybazilian.com
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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:
Study 1:
Andrews, C. J., Raubenheimer, D., Simpson, S. J., Alhiabi, M. M., & Makarem, N. (2025). Associations between national plant-based vs animal-based protein supplies and age-specific mortality in human populations. Nature Communications, 16, Article 3431. https://doi.org/10.1038/s41467-025-58475-1
Study 2:
Wanigatunga, A. A., Dong, Y., Jin, M., Leroux, A., Cui, E., Zhou, X., Zhao, A., Schrack, J. A., Bandeen-Roche, K., Walston, J. D., Xue, Q. L., Lindquist, M. A., & Crainiceanu, C. M. (2025). Moderate-to-vigorous physical activity at any dose reduces all-cause dementia risk regardless of frailty status. Journal of the American Medical Directors Association, 26(3), 105456. https://doi.org/10.1016/j.jamda.2024.105456
Study 3:
Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X, 8, 100121.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
It's not always the big
changes.
It's the daily ones that
protect our health.
In this episode, I'll bring
you three new studies.
How plant protein may help
you live longer.
Why short bursts of movement
matter more than ever for
our brain.
And finally, a promising new
approach in our pursuit of
better sleep.
(00:21):
I'll be breaking down the
science.
Science worth your waking minutes.
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
(00:41):
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
of your waking minutes with
me today.
Let's get started.
I'm saying yes to better
days, yes.
(01:02):
I'm on my way, yes.
It's gonna be okay, yeah.
Welcome back to 1,000 Waking
Minutes.
I'm Dr. Wendy Bazilian and
I'm so glad you're here.
We're choosing to spend a
(01:23):
few of our precious waking
minutes each day together.
So this is one of
our Science You Can Use
episodes.
These are periodic stops along
the way in the podcast
when I have identified or
bring you a few fresh
studies that have recently caught
(01:44):
my attention or that I
think are worth a closer
look.
Not in a newsy headline
kind of way, but sort
of how could this show
up in my real life
kind of way.
And really that's the point,
right, for us.
We're all trying to figure
out how to live well
(02:04):
across our waking minutes in
our lives toward a well
-lived and hopefully long and
vital life.
Maybe not perfectly, but with
more purpose and hopefully a
little more joy and more
intention.
So these episodes are sort
of a way for us
to get curious together.
(02:25):
Maybe some headlines you've heard
or seen.
So in each of these
episodes, Science You Can Use,
I call them, we generally
draw from the three pillars
that guide the podcast, eat
well, move daily, and be
healthy.
And through this lens, we
look at real studies, current,
(02:47):
relevant, and peer-reviewed science.
If I don't bring you
peer-reviewed science, I will
tell you, maybe it's a
poster session at a conference,
something compelling that's underway, but
I'll always share where the
science comes from.
And in this science, I
try to select current studies
(03:07):
that may help shape how
we shop or cook, how
we move through our days,
how we sleep or how
we think, how we care
for ourselves in this very
full, sometimes noisy, but also
hopefully beautiful life.
So maybe you're listening today
while out walking your dog.
(03:29):
Maybe you're doing dishes.
Maybe you're in your car
driving to or from work
or between errands.
However you found your way
here today, I hope this
episode gives you something real
to carry with you into
the rest of your day
and your week.
So today we'll look at
three studies.
(03:49):
The first and one study
is about what's on your
plate.
So the eat well part,
and in particular about protein.
And it's through a global
analysis of plant-based protein
intake and its link to
longer life.
Good thing.
Then we will talk about
movement and not just for
(04:10):
us lifelong athletes, if you're
one of those, but for
all of us.
And according to a compelling
study, why daily movement of
any duration is linked to
good brain health and preserving
it as we age, even
if you start later in
life.
And finally, we're going to
(04:32):
take a closer look at
magnesium.
In fact, a form of
magnesium called L-magnesium threonate [magnesium L threonate],
a specific form of magnesium
that research suggests may help
support deeper and better sleep
and better cognitive performance.
I'm not here giving you
(04:52):
the musts or any magical
thinking, but I would like
to explore what the evidence
says and how it might
gently nudge us forward toward
decisions that will align with
the kind of life that
we want to live.
So I've dug into the
data and I'll share it
with you in a way
and put it into action,
because science would just stay
(05:14):
stuck on the library shelves.
I still picture library shelves
for these, but in the
digital library shelves, in the
journal articles.
But I really think the
good research should move into
our kitchens, into our calendars,
and even into our wind
down routines, as you'll see.
First up is study one,
(05:36):
eating well.
This is about plants, about
protein, and about longevity.
And in other words, the
relationship between plant based protein
and living longer.
So you've probably heard already
that plant protein can be
good for you.
But this new study that
came out of the University
(05:57):
of Sydney looked at the
idea on a massive global
scale.
So this was published in
Nature Communications just in April
of this year, 2025.
And the researchers analyzed 57
years of data across 101
countries.
Like I said, global data
over a long time.
And this wasn't the usual
(06:19):
type of nutrition study where
people might fill out food
logs or surveys or be
followed about what their diet
was.
This one used national level
food supply data.
In other words, what was
actually available in each country
over time.
And they used this from
balance sheets from the World
(06:41):
Health Organization and the FAO.
And they combined it with
World Health Organization mortality records.
So they weren't asking, did
you eat tofu this week?
Or did you have beans
or nuts?
They were asking in general,
how much plant based protein
or animal based protein was
in the national food supply
(07:02):
over decades?
And how does that relate
to how long people live
in those countries?
Or how long people tend
to live, I should say.
And what they found was
indeed fascinating.
The major finding was that
countries with more plant based
protein in their food supply
(07:23):
tended to have higher adult
life expectancy.
In other words, they lived
longer.
Additionally, the researchers found that
more animal protein was linked
and associated with higher adult
mortality or death.
However, it showed that the
(07:46):
animal protein was linked with
lower mortality in infants and
children.
Again, there was a link
between plant based protein supply
and longer life in adults.
There was a link between
animal protein and higher mortality
(08:09):
or death in adults.
But the animal protein had
a positive effect, the supply
of that for infants and
children.
This might sound surprising at
first, but it actually tracks
with what we know in
science.
Animal proteins are generally more
bioavailable, meaning they're generally easier
(08:31):
for the body to digest
and absorb.
They also take some different
metabolic pathways to break down
and whatnot, the whole protein
animal food supply itself.
But the fact that animal
protein is more bioavailable and
easy to break down is
really important during the growth
years.
(08:52):
And so with infancy and
childhood, early childhood development, when
absorbing proteins can support development
and think on a global
scale, it has a positive
effect.
But in adulthood, the long
term pattern of high intake
of animal protein, especially the
(09:13):
red meats and the processed
meats, has been linked to
higher risk of things like
heart disease, diabetes, some cancers,
especially colorectal cancer.
And if we think about
plant proteins coming in a
bigger package, they typically come
(09:33):
with fiber, which animal proteins
don't usually carry.
So plant proteins, they have
fiber, that's a biggie, which
supports heart health.
It helps manage blood sugar,
helps promote satiety, and helps
feed the gut microbiome.
And we've learned that that
plays a central role in
everything from immunity to mental
(09:55):
well-being.
And fiber is one of
the most under-consumed nutrients
in the U.S. and
also abroad.
In the U.S., a
whopping 93% of us
don't meet the recommendations for
fiber.
And of course, beyond that,
plant protein sources also come
(10:15):
bundled with other bonuses.
They come with antioxidants, polyphenols,
vitamins and minerals, other phytochemicals,
and less saturated fat.
As a result, plant proteins
can also help reduce inflammation,
in addition to supporting gut
health, as I mentioned with
the fiber.
(10:36):
And they tend to, by
and large, encourage a more
varied whole foods-based eating
pattern.
So this was big picture.
Let's keep that in mind.
It's called an ecological study.
It was not a randomized
trial or a direct test
of individual diets, but it
does support what we see
in the long-lived populations,
(10:57):
things like the blue zones
or regions of the world
like Okinawa and Ikaria, Greece.
When more plants are on
the plate more often, people
tend to live longer.
So what do we do
about that?
We need a refresher on
our plant proteins, perhaps.
Let's think about putting it
into practice for a moment
and make it practical and
(11:18):
delicious.
You can add plant proteins
to your very next meal.
So think about maybe lentils
in your salad.
You can add chickpeas or
hummus to your wraps.
You can sprinkle seeds and
nuts into your oats, your
oatmeal, even on your toast.
How you layer your toast
(11:38):
with spreads, you can sprinkle
some nuts and seeds there.
You can have nuts in
salads and snacks.
You can make taco filling.
You know, I love to
make a taco filling that's
all vegetarian, made with walnuts
and spices and herbs, sort
of like a vegan chorizo.
But you can make blends
as well.
And lentils can become taco
(11:59):
filling.
And there's lots of things
you can do there.
You can add it to
your grain bowl.
You can stir nut butter
into smoothies or spread it
onto toast.
And yes, tofu is a
plant-based source of protein
that comes from soy.
So you can enjoy that
grilled or marinated, blended into
dressings even, and into stir
(12:20):
fries, which may be more
familiar for some of you
listening.
And edamame, of course.
I love edamame.
My daughter loves edamame.
Soybeans that are boiled and
maybe salted or put some
spices on them.
They can be simple and
satisfying.
So the takeaway here with
this study is not cut
out animal protein.
(12:41):
It's simply, let's put some
balance to it.
You know, if you enjoy
animal protein, let's allow plant
proteins to have a little
more space on your plate,
in the plate real estate,
I like to say.
So by gradually shifting some
of your meals, adding bean
-based chilies, tofu stir fries,
(13:01):
a handful of walnuts, this
can all add up over
time.
And these small, simple changes
can support a healthier, longer
life.
So everyday foods supporting long
life, that's a win.
And this was an interesting
study and way to approach
that through the food supply.
And personally, it's important for
(13:22):
us to think about, as
we plan our meals, what's
the impact of our choices,
whether we choose this or
that, or this and that,
as we walk through our
day.
Okay, so next up, study
number two about moving.
Move your body, even if
you start later.
(13:43):
That's the bottom line for
you.
I'm going to put it
right up front.
Maybe you've been active all
your life, or maybe not
so much.
There's a really interesting story.
I'm going to save this
for another episode, but I
remember learning about Hulda Crooks,
a woman who summited Mount
Whitney.
I'll have to check my
facts on that.
But she didn't start exercising
(14:04):
at all until she was
around 50, as I seem
to recall.
And she summited Mount Whitney
many, many times, never really
having done exercise in any
kind of consistent or way
that we consider exercise today
at all.
So here's the good news,
and I'm going to share
a study to support it.
(14:24):
Even if you start moving
later in life, it can
still make a powerful difference
for your brain.
A 2025 study just out
recently, published in the Journal
of the American Medical Directors
Association, it looked at about
90,000 individuals living in
(14:44):
the UK.
Most of them were in
their 50s and 60s, and
they wore wearable activity trackers.
There's a number of different
kinds out there, but they
had activity trackers that they
wore during the day.
Researchers at the Johns Hopkins
Bloomberg School of Public Health,
those were the researchers who
asked this question, what they
wanted to know.
(15:05):
How does physical activity at
any amount relate to the
risk of developing all-cause
dementia?
Something I would like to
know, too.
They have the tools, the
methods, and the data set
to ask this question.
And the results were striking.
I think you're going to
find this appealing.
Even very small amounts of
(15:27):
moderate to vigorous activity between
just 1 and 34 minutes
a week.
I just said that.
Let me repeat that.
As little as 1 to
34 minutes per week were
linked with a 41%
lower risk of developing dementia
(15:49):
over about four years that
they looked at in this
study.
But it didn't stop there.
It was true that the
more movement, the greater the
benefit.
When the minutes increased from
35 to 69 minutes per
week, the results were a
60% lower risk of
(16:10):
all-cause dementia.
70 to 139 minutes per
week.
Now on the upper limit
there, we're just approaching about
30 minutes, five days a
week, at a 63%
lower risk.
And 140 minutes per week,
just about 30 minutes a
day, five days a week,
on average, if you put
(16:31):
that math together, a 69
% lower risk.
So, yes, just few minutes,
just a few minutes, I
should say, can add up
to real protection over time.
And here's my favorite part
of this.
This benefit held true regardless
of frailty or age.
(16:54):
So even older adults who
were considered frail saw significant
brain benefits from moving more.
The more you moved, your
brain benefited.
So this means it's never
too late.
I love that.
I love when science shows
us things that should be
(17:14):
common sense, but sometimes we
don't want to believe it.
This is one.
So it doesn't have to
be extreme.
Just a bit of walking,
stretching, dancing, gardening, what some
people call exercise snacks.
I sort of like that,
exercise snacks, can help keep
(17:35):
your brain sharper longer.
So movement isn't just good
for your heart and your
muscles and your mood and
all the things I love
to talk about.
Movement is medicine for the
mind.
Let's say that again.
Movement is medicine for the
mind.
So this is powerful because
(17:55):
so often we're fed the
idea that only if we
get like real exercise or
if it happens in a
gym or a class or
on a Peloton or wearing
the latest gear, that's what
counts.
But this study reinforces that
everyday movement counts.
So what can we do?
(18:17):
If you've been moving, keep
going and pat yourself on
the back and your brain
should be thanking you right
now.
Thank you, body, for doing
that movement.
If you're getting started later,
it's not too late.
And start with just what
feels doable.
I said one to 34
minutes in a week.
Start with what's doable.
Is it a 10-minute
(18:37):
walk after dinner?
Can you stretch in the
morning?
Can you park a bit
further from the store?
I know you've heard these
tips before, but they really,
really matter and they really
add up.
Will you actually take the
flight of stairs right beside
that escalator or instead of
an elevator?
And definitely, when you can,
(18:58):
if you can, make it
fun.
Maybe you put on some
music that you love to
dance to when you're cooking
or chopping or folding or
anything, or just because, and
dance around a little bit.
So it's not about the
steps.
It's not even about how
much and how hard.
It's about doing it, period,
engaging your body, and it
(19:20):
helps your brain.
And when you engage your
body, you're engaging your brain,
frankly, at the same time.
And it gives your brain
what your body and your
brain crave, blood flow, oxygen,
mental challenges, balance, gives some
rhythm.
So I want to be
sure to say this gently
(19:42):
but repeat it enough times
because I've heard from people
that sometimes we move until
we get the right moment.
We feel right until the
fog lifts so that we
can do it after the
fatigue passes, you know, next
week I'll start.
But this study does remind
(20:02):
us that the movement is
the thing that may lift
the fog, it may sharpen
the focus, it may reduce
the fatigue, and it can
help us not just physically
but also mentally and emotionally.
So even if you've been
the person who's never been
one for exercise or it's
(20:23):
been a while since you
have, it's not too late.
Start small but start.
In my life, I've seen
how quickly the impacts of
like a little neighborhood walk
can spur you on again,
even if you've had a
long day and you feel
like, oh, I just want
to sit down for a
while, I just want to
relax.
It can give you a
second wind.
(20:44):
It can give you certainly
a clearer mind.
And maybe you've felt this
too.
And this is the science
that says, yes, this is
real.
Yes, it matters.
So take that into your
waking minutes and keep moving.
I promise you'll feel good
doing it.
And the third study I
want to share with you
today is about sleep, the
(21:07):
mind, and magnesium L threonate and
8.
Now, what is that?
Magnesium has sort of been
having a moment lately.
I've been seeing more and
more articles about it, seemingly
more studies coming out, but
maybe it's more attention in
the news, athletes using it,
people increasingly using it for
sleep, more supplements on the
market that are sort of
(21:28):
promoting magnesium for a variety
of reasons.
And it really is for
a good reason overall.
Magnesium is involved in more
than 300 biochemical reactions in
the body, including our muscle
function, which is why you
might hear about it in
performance and with athletes or
(21:50):
with muscle cramps and things
like that.
It plays an important role
with energy metabolism.
And it also plays a
role with sleep.
So I want to talk
about sleep because that's what
this study is about, and
more specifically, the kind of
sleep that actually helps you
wake up and feel like
you've slept, if you know
(22:11):
what I mean.
Because let's be honest, we've
all had nights where maybe
we've gotten the seven to
eight hours with our head
down and in the bed,
but wake up groggy or
foggy or just flat out
tired.
The nutrient in particular that's
showing promise here is magnesium,
(22:32):
and more specifically, a form
that maybe you haven't heard
of before, magnesium L threonate.
So magnesium isn't new in
the wellness scene.
You've seen it promoted for
the things that I mentioned
before, muscle relaxation, digestion for
many people, to help with
(22:52):
constipation for some, for stress
support even.
But not all forms of
magnesium act in the same
way in the body.
So magnesium L threonate is special
because it is one of
the only forms that can
cross the blood-brain barrier.
That means it might have
(23:13):
more direct effects on brain
function.
This is a hypothesis, including
memory, focus, and even sleep
quality.
So a 2024 randomized double
-blind placebo control trial that
was published in SleepMed looked
at 80 adults between the
ages of 35 and 55
(23:35):
who had mild sleep complaints.
So not full-blown insomnia,
but maybe a little like
you and me.
But in other words, like
difficulty falling asleep and staying
asleep or waking up feeling
unrefreshed.
For three weeks, participants took
a gram of magnesium L threonate
daily or a placebo, and
(23:58):
it was a double-blind
placebo-controlled trial, as I
mentioned.
The researchers didn't ask just
how they felt, but they
used wearable devices.
Some of you have heard
of the ring.
You know, they didn't name
the ring in the study,
but you might have heard
of the Oura ring, for
example.
And they measured sleep metrics
(24:18):
there, as well as collecting
feedback through detailed questionnaires on
mood and memory, on alertness
and energy.
And here's what they found.
The participants fell asleep faster.
They had fewer nighttime awakenings.
Their sleep efficiency, what it's
called, and total sleep time
improved.
(24:38):
So they were better sleepers,
in other words.
And they experienced better next
-day cognitive function, like memory,
focus, and attention.
And isn't that what it's
all about?
Well, it's about a lot
more than that, but that's
our wake-up alertness factor
that we're like, oh, I
got a great night's sleep
last night.
I feel focused.
I feel alert.
I can function at my
best.
(24:59):
So this really wasn't just
about getting more minutes in
bed.
It was getting more restorative
sleep.
And you've heard me talk
about restoration and rest before,
but restorative minutes are those
minutes that deeply matter across
our 1,000 waking minutes.
So I'm always food first.
(25:20):
But if you want to
support your magnesium levels naturally,
you can always look first
to the food.
Leafy greens like spinach, chard,
and kale.
Nuts and seeds are good
sources of magnesium.
They vary by nut and
seed, but almonds and cashews
and pumpkin seeds are good
examples.
Legumes and beans like black
(25:42):
beans and lentil and edamame,
a plant-based protein as
well, those are sources of
magnesium.
And even dark chocolate in
moderation has some magnesium.
Just two tablespoons of pumpkin
seeds, as one example, has
40% of your daily
magnesium needs.
A half cup of cooked
spinach has 20%.
(26:04):
So real foods have real
impact.
But if you are already
covering your basis or just
want some additional support and
are not feeling rested, or
if your brain is just,
like, fueling on all cylinders
and feeling empty, you might
consider, it might be worth
considering anyway, magnesium L threonate and
(26:25):
8.
So while we're here talking
about magnesium, I want to
remind you that magnesium also
plays that role in muscle
function and gut motility.
It helps ease tension and
cramping, especially around hormonal shifts.
It may have a nice
role to play around the
(26:46):
menstrual cycle, as one example
of a hormonal shift.
It's really a multitasking mineral,
but the form really does
matter.
So the typical dose of
magnesium L threonate in
supplements is around 2,000
milligrams per day.
That provides what is about
144 milligrams of elemental magnesium.
(27:08):
So it's not the same
as other forms that you'll
see on a label.
And that's why I always
want to reinforce that it's
important to talk to your
primary care doc or a
registered dietitian.
It could be a great
call before starting any new
supplement, especially if you're on
medications or if you're managing
(27:28):
some kind of other health
condition.
If you start adding supplements
to your current routine and
want to do that, also
always search a source and
a brand you can trust.
That's good manufacturing practices.
You want to see the
GMP on the label.
I've gone over this before
in other episodes, and I'll
do a whole one about
(27:48):
this sometime, but you want
to make sure there's independent
quality tests.
And of course you want
it to be something you
can afford because you want
to take it as directed
to see the potential benefits
and if they'll come, that
you're seeking.
But this is definitely an
area to watch and keep
your eyes on and see
and be aware that there
(28:09):
are different forms.
And especially if you're trying
to sleep well, think clearly
and feel more restored in
your waking minutes.
Think about magnesium and sort
of follow that story.
And I'll continue to share
science as it comes out.
So to recap for today,
this is our science update
episode, science you can use
(28:31):
evidence for your every day.
I like to call it
that too.
And we explored three new
studies that give a fresh
take on the choices we
make and how they can
support a longer, a sharper,
a more vibrant and restorative
life.
Eat well, more plant protein,
(28:52):
plain and simple.
There's lots of studies, but
this one to support longevity
and reduce chronic disease risk.
Moving daily, even small doses,
the smallest one minute a
week made a difference.
Can you believe that?
But more created more impact
on reducing the risk of
dementia and be healthy, better
(29:14):
sleep.
And next day focus may
be something that is supported
by magnesium L threonate.
So again, not overhauling your
life here.
These are small thoughtful steps
that you can insert or
add into your waking minutes.
If they fit what your
goals are, three specific things
to try this week, add
(29:35):
one meal this week that
is plant protein focus, a
lentil soup, a stir fry
with tofu, a handful of
nuts as your snack.
Try one thing, one meal.
Number two, block off 10
minutes a day for movement.
So I'm going a little
above the one to 34
in the week, but block
(29:56):
off 10 minutes, a walk
around the block, stretch in
your kitchen, take the stairs
each day.
And number three, set a
wind down cue at night.
So do something for your
sleep, your sleep hygiene.
They call it maybe turning
off screens a little earlier,
dimming the lights, putting on
(30:16):
calm music, help your brain
recognize it's time to rest
and consider the magnesium L threonate
.
If that's something further that
you want to layer in
or consider in your life.
So that's that.
Thank you for sharing a
few of your 1,000 waking
minutes with me today.
(30:37):
I'm Dr. Wendy Bazilian, and
this is the podcast where
we blend science with real
life strategy and hopefully provide
a little inspiration to help
you eat well, move daily
and be healthy.
And I hope you feel
that we've done just that
today.
If you're enjoying the show,
I'd be really grateful if
you'd subscribe and share it
(30:58):
with someone who might appreciate
what we are talking about
today and do leave a
kind review.
If you're inclined, wherever you
listen, you can find me
at Wendybazilian.com and
you can write me at
.
1KWM@wendybazilian.com, or on Instagram
I'm at @1,000WakingMinutes.
(31:19):
.
So here's to the rest
of your waking minutes today
and a restful, restorative sleep
tonight too.
And until next time be
well, thank you for tuning
into 1,000 Waking Minutes, a
huge thank you to our
(31:40):
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 artists, Pearl price photography
and design to Danielle Ballantyne,
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of course my family and
everyone working tirelessly behind the
(32:01):
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(32:22):
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Your support helps us grow
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Find some simple opportunities to
optimize those 1,000 waking minutes
each day.
(32:49):
I'm on my way.
Yes.
It's gonna be okay.
Yeah.
I'm saying yes to better
days.
Yes.
I'm on my way.
Yes.
It's gonna be okay.
Yeah.
It's not always the big
changes.
It's the daily ones that
protect our health.
In this episode, I'll bring
you three new studies.
How plant protein may help
you live longer.
Why short bursts of movement
matter more than ever for
our brain.
And finally, a promising new
approach in our pursuit of
better sleep.
(00:21):
I'll be breaking down the
science.
Science worth your waking minutes.
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
(00:41):
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
of your waking minutes with
me today.
Let's get started.
I'm saying yes to better
days, yes.
(01:02):
I'm on my way, yes.
It's gonna be okay, yeah.
Welcome back to 1,000 Waking
Minutes.
I'm Dr. Wendy Bazilian and
I'm so glad you're here.
We're choosing to spend a
(01:23):
few of our precious waking
minutes each day together.
So this is one of
our Science You Can Use
episodes.
These are periodic stops along
the way in the podcast
when I have identified or
bring you a few fresh
studies that have recently caught
(01:44):
my attention or that I
think are worth a closer
look.
Not in a newsy headline
kind of way, but sort
of how could this show
up in my real life
kind of way.
And really that's the point,
right, for us.
We're all trying to figure
out how to live well
(02:04):
across our waking minutes in
our lives toward a well
-lived and hopefully long and
vital life.
Maybe not perfectly, but with
more purpose and hopefully a
little more joy and more
intention.
So these episodes are sort
of a way for us
to get curious together.
(02:25):
Maybe some headlines you've heard
or seen.
So in each of these
episodes, Science You Can Use,
I call them, we generally
draw from the three pillars
that guide the podcast, eat
well, move daily, and be
healthy.
And through this lens, we
look at real studies, current,
(02:47):
relevant, and peer-reviewed science.
If I don't bring you
peer-reviewed science, I will
tell you, maybe it's a
poster session at a conference,
something compelling that's underway, but
I'll always share where the
science comes from.
And in this science, I
try to select current studies
(03:07):
that may help shape how
we shop or cook, how
we move through our days,
how we sleep or how
we think, how we care
for ourselves in this very
full, sometimes noisy, but also
hopefully beautiful life.
So maybe you're listening today
while out walking your dog.
(03:29):
Maybe you're doing dishes.
Maybe you're in your car
driving to or from work
or between errands.
However you found your way
here today, I hope this
episode gives you something real
to carry with you into
the rest of your day
and your week.
So today we'll look at
three studies.
(03:49):
The first and one study
is about what's on your
plate.
So the eat well part,
and in particular about protein.
And it's through a global
analysis of plant-based protein
intake and its link to
longer life.
Good thing.
Then we will talk about
movement and not just for
(04:10):
us lifelong athletes, if you're
one of those, but for
all of us.
And according to a compelling
study, why daily movement of
any duration is linked to
good brain health and preserving
it as we age, even
if you start later in
life.
And finally, we're going to
(04:32):
take a closer look at
magnesium.
In fact, a form of
magnesium called L-magnesium threonate [magnesium L threonate],
a specific form of magnesium
that research suggests may help
support deeper and better sleep
and better cognitive performance.
I'm not here giving you
(04:52):
the musts or any magical
thinking, but I would like
to explore what the evidence
says and how it might
gently nudge us forward toward
decisions that will align with
the kind of life that
we want to live.
So I've dug into the
data and I'll share it
with you in a way
and put it into action,
because science would just stay
(05:14):
stuck on the library shelves.
I still picture library shelves
for these, but in the
digital library shelves, in the
journal articles.
But I really think the
good research should move into
our kitchens, into our calendars,
and even into our wind
down routines, as you'll see.
First up is study one,
(05:36):
eating well.
This is about plants, about
protein, and about longevity.
And in other words, the
relationship between plant based protein
and living longer.
So you've probably heard already
that plant protein can be
good for you.
But this new study that
came out of the University
(05:57):
of Sydney looked at the
idea on a massive global
scale.
So this was published in
Nature Communications just in April
of this year, 2025.
And the researchers analyzed 57
years of data across 101
countries.
Like I said, global data
over a long time.
And this wasn't the usual
(06:19):
type of nutrition study where
people might fill out food
logs or surveys or be
followed about what their diet
was.
This one used national level
food supply data.
In other words, what was
actually available in each country
over time.
And they used this from
balance sheets from the World
(06:41):
Health Organization and the FAO.
And they combined it with
World Health Organization mortality records.
So they weren't asking, did
you eat tofu this week?
Or did you have beans
or nuts?
They were asking in general,
how much plant based protein
or animal based protein was
in the national food supply
(07:02):
over decades?
And how does that relate
to how long people live
in those countries?
Or how long people tend
to live, I should say.
And what they found was
indeed fascinating.
The major finding was that
countries with more plant based
protein in their food supply
(07:23):
tended to have higher adult
life expectancy.
In other words, they lived
longer.
Additionally, the researchers found that
more animal protein was linked
and associated with higher adult
mortality or death.
However, it showed that the
(07:46):
animal protein was linked with
lower mortality in infants and
children.
Again, there was a link
between plant based protein supply
and longer life in adults.
There was a link between
animal protein and higher mortality
(08:09):
or death in adults.
But the animal protein had
a positive effect, the supply
of that for infants and
children.
This might sound surprising at
first, but it actually tracks
with what we know in
science.
Animal proteins are generally more
bioavailable, meaning they're generally easier
(08:31):
for the body to digest
and absorb.
They also take some different
metabolic pathways to break down
and whatnot, the whole protein
animal food supply itself.
But the fact that animal
protein is more bioavailable and
easy to break down is
really important during the growth
years.
(08:52):
And so with infancy and
childhood, early childhood development, when
absorbing proteins can support development
and think on a global
scale, it has a positive
effect.
But in adulthood, the long
term pattern of high intake
of animal protein, especially the
(09:13):
red meats and the processed
meats, has been linked to
higher risk of things like
heart disease, diabetes, some cancers,
especially colorectal cancer.
And if we think about
plant proteins coming in a
bigger package, they typically come
(09:33):
with fiber, which animal proteins
don't usually carry.
So plant proteins, they have
fiber, that's a biggie, which
supports heart health.
It helps manage blood sugar,
helps promote satiety, and helps
feed the gut microbiome.
And we've learned that that
plays a central role in
everything from immunity to mental
(09:55):
well-being.
And fiber is one of
the most under-consumed nutrients
in the U.S. and
also abroad.
In the U.S., a
whopping 93% of us
don't meet the recommendations for
fiber.
And of course, beyond that,
plant protein sources also come
(10:15):
bundled with other bonuses.
They come with antioxidants, polyphenols,
vitamins and minerals, other phytochemicals,
and less saturated fat.
As a result, plant proteins
can also help reduce inflammation,
in addition to supporting gut
health, as I mentioned with
the fiber.
(10:36):
And they tend to, by
and large, encourage a more
varied whole foods-based eating
pattern.
So this was big picture.
Let's keep that in mind.
It's called an ecological study.
It was not a randomized
trial or a direct test
of individual diets, but it
does support what we see
in the long-lived populations,
(10:57):
things like the blue zones
or regions of the world
like Okinawa and Ikaria, Greece.
When more plants are on
the plate more often, people
tend to live longer.
So what do we do
about that?
We need a refresher on
our plant proteins, perhaps.
Let's think about putting it
into practice for a moment
and make it practical and
(11:18):
delicious.
You can add plant proteins
to your very next meal.
So think about maybe lentils
in your salad.
You can add chickpeas or
hummus to your wraps.
You can sprinkle seeds and
nuts into your oats, your
oatmeal, even on your toast.
How you layer your toast
(11:38):
with spreads, you can sprinkle
some nuts and seeds there.
You can have nuts in
salads and snacks.
You can make taco filling.
You know, I love to
make a taco filling that's
all vegetarian, made with walnuts
and spices and herbs, sort
of like a vegan chorizo.
But you can make blends
as well.
And lentils can become taco
(11:59):
filling.
And there's lots of things
you can do there.
You can add it to
your grain bowl.
You can stir nut butter
into smoothies or spread it
onto toast.
And yes, tofu is a
plant-based source of protein
that comes from soy.
So you can enjoy that
grilled or marinated, blended into
dressings even, and into stir
(12:20):
fries, which may be more
familiar for some of you
listening.
And edamame, of course.
I love edamame.
My daughter loves edamame.
Soybeans that are boiled and
maybe salted or put some
spices on them.
They can be simple and
satisfying.
So the takeaway here with
this study is not cut
out animal protein.
(12:41):
It's simply, let's put some
balance to it.
You know, if you enjoy
animal protein, let's allow plant
proteins to have a little
more space on your plate,
in the plate real estate,
I like to say.
So by gradually shifting some
of your meals, adding bean
-based chilies, tofu stir fries,
(13:01):
a handful of walnuts, this
can all add up over
time.
And these small, simple changes
can support a healthier, longer
life.
So everyday foods supporting long
life, that's a win.
And this was an interesting
study and way to approach
that through the food supply.
And personally, it's important for
(13:22):
us to think about, as
we plan our meals, what's
the impact of our choices,
whether we choose this or
that, or this and that,
as we walk through our
day.
Okay, so next up, study
number two about moving.
Move your body, even if
you start later.
(13:43):
That's the bottom line for
you.
I'm going to put it
right up front.
Maybe you've been active all
your life, or maybe not
so much.
There's a really interesting story.
I'm going to save this
for another episode, but I
remember learning about Hulda Crooks,
a woman who summited Mount
Whitney.
I'll have to check my
facts on that.
But she didn't start exercising
(14:04):
at all until she was
around 50, as I seem
to recall.
And she summited Mount Whitney
many, many times, never really
having done exercise in any
kind of consistent or way
that we consider exercise today
at all.
So here's the good news,
and I'm going to share
a study to support it.
(14:24):
Even if you start moving
later in life, it can
still make a powerful difference
for your brain.
A 2025 study just out
recently, published in the Journal
of the American Medical Directors
Association, it looked at about
90,000 individuals living in
(14:44):
the UK.
Most of them were in
their 50s and 60s, and
they wore wearable activity trackers.
There's a number of different
kinds out there, but they
had activity trackers that they
wore during the day.
Researchers at the Johns Hopkins
Bloomberg School of Public Health,
those were the researchers who
asked this question, what they
wanted to know.
(15:05):
How does physical activity at
any amount relate to the
risk of developing all-cause
dementia?
Something I would like to
know, too.
They have the tools, the
methods, and the data set
to ask this question.
And the results were striking.
I think you're going to
find this appealing.
Even very small amounts of
(15:27):
moderate to vigorous activity between
just 1 and 34 minutes
a week.
I just said that.
Let me repeat that.
As little as 1 to
34 minutes per week were
linked with a 41%
lower risk of developing dementia
(15:49):
over about four years that
they looked at in this
study.
But it didn't stop there.
It was true that the
more movement, the greater the
benefit.
When the minutes increased from
35 to 69 minutes per
week, the results were a
60% lower risk of
(16:10):
all-cause dementia.
70 to 139 minutes per
week.
Now on the upper limit
there, we're just approaching about
30 minutes, five days a
week, at a 63%
lower risk.
And 140 minutes per week,
just about 30 minutes a
day, five days a week,
on average, if you put
(16:31):
that math together, a 69
% lower risk.
So, yes, just few minutes,
just a few minutes, I
should say, can add up
to real protection over time.
And here's my favorite part
of this.
This benefit held true regardless
of frailty or age.
(16:54):
So even older adults who
were considered frail saw significant
brain benefits from moving more.
The more you moved, your
brain benefited.
So this means it's never
too late.
I love that.
I love when science shows
us things that should be
(17:14):
common sense, but sometimes we
don't want to believe it.
This is one.
So it doesn't have to
be extreme.
Just a bit of walking,
stretching, dancing, gardening, what some
people call exercise snacks.
I sort of like that,
exercise snacks, can help keep
(17:35):
your brain sharper longer.
So movement isn't just good
for your heart and your
muscles and your mood and
all the things I love
to talk about.
Movement is medicine for the
mind.
Let's say that again.
Movement is medicine for the
mind.
So this is powerful because
(17:55):
so often we're fed the
idea that only if we
get like real exercise or
if it happens in a
gym or a class or
on a Peloton or wearing
the latest gear, that's what
counts.
But this study reinforces that
everyday movement counts.
So what can we do?
(18:17):
If you've been moving, keep
going and pat yourself on
the back and your brain
should be thanking you right
now.
Thank you, body, for doing
that movement.
If you're getting started later,
it's not too late.
And start with just what
feels doable.
I said one to 34
minutes in a week.
Start with what's doable.
Is it a 10-minute
(18:37):
walk after dinner?
Can you stretch in the
morning?
Can you park a bit
further from the store?
I know you've heard these
tips before, but they really,
really matter and they really
add up.
Will you actually take the
flight of stairs right beside
that escalator or instead of
an elevator?
And definitely, when you can,
(18:58):
if you can, make it
fun.
Maybe you put on some
music that you love to
dance to when you're cooking
or chopping or folding or
anything, or just because, and
dance around a little bit.
So it's not about the
steps.
It's not even about how
much and how hard.
It's about doing it, period,
engaging your body, and it
(19:20):
helps your brain.
And when you engage your
body, you're engaging your brain,
frankly, at the same time.
And it gives your brain
what your body and your
brain crave, blood flow, oxygen,
mental challenges, balance, gives some
rhythm.
So I want to be
sure to say this gently
(19:42):
but repeat it enough times
because I've heard from people
that sometimes we move until
we get the right moment.
We feel right until the
fog lifts so that we
can do it after the
fatigue passes, you know, next
week I'll start.
But this study does remind
(20:02):
us that the movement is
the thing that may lift
the fog, it may sharpen
the focus, it may reduce
the fatigue, and it can
help us not just physically
but also mentally and emotionally.
So even if you've been
the person who's never been
one for exercise or it's
(20:23):
been a while since you
have, it's not too late.
Start small but start.
In my life, I've seen
how quickly the impacts of
like a little neighborhood walk
can spur you on again,
even if you've had a
long day and you feel
like, oh, I just want
to sit down for a
while, I just want to
relax.
It can give you a
second wind.
(20:44):
It can give you certainly
a clearer mind.
And maybe you've felt this
too.
And this is the science
that says, yes, this is
real.
Yes, it matters.
So take that into your
waking minutes and keep moving.
I promise you'll feel good
doing it.
And the third study I
want to share with you
today is about sleep, the
(21:07):
mind, and magnesium L threonate and
8.
Now, what is that?
Magnesium has sort of been
having a moment lately.
I've been seeing more and
more articles about it, seemingly
more studies coming out, but
maybe it's more attention in
the news, athletes using it,
people increasingly using it for
sleep, more supplements on the
market that are sort of
(21:28):
promoting magnesium for a variety
of reasons.
And it really is for
a good reason overall.
Magnesium is involved in more
than 300 biochemical reactions in
the body, including our muscle
function, which is why you
might hear about it in
performance and with athletes or
(21:50):
with muscle cramps and things
like that.
It plays an important role
with energy metabolism.
And it also plays a
role with sleep.
So I want to talk
about sleep because that's what
this study is about, and
more specifically, the kind of
sleep that actually helps you
wake up and feel like
you've slept, if you know
(22:11):
what I mean.
Because let's be honest, we've
all had nights where maybe
we've gotten the seven to
eight hours with our head
down and in the bed,
but wake up groggy or
foggy or just flat out
tired.
The nutrient in particular that's
showing promise here is magnesium,
(22:32):
and more specifically, a form
that maybe you haven't heard
of before, magnesium L threonate.
So magnesium isn't new in
the wellness scene.
You've seen it promoted for
the things that I mentioned
before, muscle relaxation, digestion for
many people, to help with
(22:52):
constipation for some, for stress
support even.
But not all forms of
magnesium act in the same
way in the body.
So magnesium L threonate is special
because it is one of
the only forms that can
cross the blood-brain barrier.
That means it might have
(23:13):
more direct effects on brain
function.
This is a hypothesis, including
memory, focus, and even sleep
quality.
So a 2024 randomized double
-blind placebo control trial that
was published in SleepMed looked
at 80 adults between the
ages of 35 and 55
(23:35):
who had mild sleep complaints.
So not full-blown insomnia,
but maybe a little like
you and me.
But in other words, like
difficulty falling asleep and staying
asleep or waking up feeling
unrefreshed.
For three weeks, participants took
a gram of magnesium L threonate
daily or a placebo, and
(23:58):
it was a double-blind
placebo-controlled trial, as I
mentioned.
The researchers didn't ask just
how they felt, but they
used wearable devices.
Some of you have heard
of the ring.
You know, they didn't name
the ring in the study,
but you might have heard
of the Oura ring, for
example.
And they measured sleep metrics
(24:18):
there, as well as collecting
feedback through detailed questionnaires on
mood and memory, on alertness
and energy.
And here's what they found.
The participants fell asleep faster.
They had fewer nighttime awakenings.
Their sleep efficiency, what it's
called, and total sleep time
improved.
(24:38):
So they were better sleepers,
in other words.
And they experienced better next
-day cognitive function, like memory,
focus, and attention.
And isn't that what it's
all about?
Well, it's about a lot
more than that, but that's
our wake-up alertness factor
that we're like, oh, I
got a great night's sleep
last night.
I feel focused.
I feel alert.
I can function at my
best.
(24:59):
So this really wasn't just
about getting more minutes in
bed.
It was getting more restorative
sleep.
And you've heard me talk
about restoration and rest before,
but restorative minutes are those
minutes that deeply matter across
our 1,000 waking minutes.
So I'm always food first.
(25:20):
But if you want to
support your magnesium levels naturally,
you can always look first
to the food.
Leafy greens like spinach, chard,
and kale.
Nuts and seeds are good
sources of magnesium.
They vary by nut and
seed, but almonds and cashews
and pumpkin seeds are good
examples.
Legumes and beans like black
(25:42):
beans and lentil and edamame,
a plant-based protein as
well, those are sources of
magnesium.
And even dark chocolate in
moderation has some magnesium.
Just two tablespoons of pumpkin
seeds, as one example, has
40% of your daily
magnesium needs.
A half cup of cooked
spinach has 20%.
(26:04):
So real foods have real
impact.
But if you are already
covering your basis or just
want some additional support and
are not feeling rested, or
if your brain is just,
like, fueling on all cylinders
and feeling empty, you might
consider, it might be worth
considering anyway, magnesium L threonate and
(26:25):
8.
So while we're here talking
about magnesium, I want to
remind you that magnesium also
plays that role in muscle
function and gut motility.
It helps ease tension and
cramping, especially around hormonal shifts.
It may have a nice
role to play around the
(26:46):
menstrual cycle, as one example
of a hormonal shift.
It's really a multitasking mineral,
but the form really does
matter.
So the typical dose of
magnesium L threonate in
supplements is around 2,000
milligrams per day.
That provides what is about
144 milligrams of elemental magnesium.
(27:08):
So it's not the same
as other forms that you'll
see on a label.
And that's why I always
want to reinforce that it's
important to talk to your
primary care doc or a
registered dietitian.
It could be a great
call before starting any new
supplement, especially if you're on
medications or if you're managing
(27:28):
some kind of other health
condition.
If you start adding supplements
to your current routine and
want to do that, also
always search a source and
a brand you can trust.
That's good manufacturing practices.
You want to see the
GMP on the label.
I've gone over this before
in other episodes, and I'll
do a whole one about
(27:48):
this sometime, but you want
to make sure there's independent
quality tests.
And of course you want
it to be something you
can afford because you want
to take it as directed
to see the potential benefits
and if they'll come, that
you're seeking.
But this is definitely an
area to watch and keep
your eyes on and see
and be aware that there
(28:09):
are different forms.
And especially if you're trying
to sleep well, think clearly
and feel more restored in
your waking minutes.
Think about magnesium and sort
of follow that story.
And I'll continue to share
science as it comes out.
So to recap for today,
this is our science update
episode, science you can use
(28:31):
evidence for your every day.
I like to call it
that too.
And we explored three new
studies that give a fresh
take on the choices we
make and how they can
support a longer, a sharper,
a more vibrant and restorative
life.
Eat well, more plant protein,
(28:52):
plain and simple.
There's lots of studies, but
this one to support longevity
and reduce chronic disease risk.
Moving daily, even small doses,
the smallest one minute a
week made a difference.
Can you believe that?
But more created more impact
on reducing the risk of
dementia and be healthy, better
(29:14):
sleep.
And next day focus may
be something that is supported
by magnesium L threonate.
So again, not overhauling your
life here.
These are small thoughtful steps
that you can insert or
add into your waking minutes.
If they fit what your
goals are, three specific things
to try this week, add
(29:35):
one meal this week that
is plant protein focus, a
lentil soup, a stir fry
with tofu, a handful of
nuts as your snack.
Try one thing, one meal.
Number two, block off 10
minutes a day for movement.
So I'm going a little
above the one to 34
in the week, but block
(29:56):
off 10 minutes, a walk
around the block, stretch in
your kitchen, take the stairs
each day.
And number three, set a
wind down cue at night.
So do something for your
sleep, your sleep hygiene.
They call it maybe turning
off screens a little earlier,
dimming the lights, putting on
(30:16):
calm music, help your brain
recognize it's time to rest
and consider the magnesium L threonate
.
If that's something further that
you want to layer in
or consider in your life.
So that's that.
Thank you for sharing a
few of your 1,000 waking
minutes with me today.
(30:37):
I'm Dr. Wendy Bazilian, and
this is the podcast where
we blend science with real
life strategy and hopefully provide
a little inspiration to help
you eat well, move daily
and be healthy.
And I hope you feel
that we've done just that
today.
If you're enjoying the show,
I'd be really grateful if
you'd subscribe and share it
(30:58):
with someone who might appreciate
what we are talking about
today and do leave a
kind review.
If you're inclined, wherever you
listen, you can find me
at Wendybazilian.com and
you can write me at
.
1KWM@wendybazilian.com, or on Instagram
I'm at @1,000WakingMinutes.
(31:19):
.
So here's to the rest
of your waking minutes today
and a restful, restorative sleep
tonight too.
And until next time be
well, thank you for tuning
into 1,000 Waking Minutes, a
huge thank you to our
(31:40):
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 artists, Pearl price photography
and design to Danielle Ballantyne,
Jen Nguyen, Joanna Powell, and
of course my family and
everyone working tirelessly behind the
(32:01):
scenes and to you are
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
Apple podcasts, Spotify, or wherever
you enjoy your podcasts, please
(32:22):
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.
(32:49):
I'm on my way.
Yes.
It's gonna be okay.
Yeah.
I'm saying yes to better
days.
Yes.
I'm on my way.
Yes.
It's gonna be okay.
Yeah.
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