March 12, 2025 • 31 mins
We’re back with a Science You Can Use episode. Why? Because science is always evolving, and with it comes new research, regulations, and insights that shape the way we eat, move, and care for our health. In this special episode of 1,000 Waking Minutes, Dr. Wendy Bazilian breaks down three timely studies and what they mean for your daily life:
- A trio of behaviors that work together to slow biological aging and reduce disease risk.
- What the FDA’s new ‘healthy’ food label really means.
- How polyphenols—or ‘fighter nutrients’—may help protect brain health and support memory.
We’ll look at the science, the practical takeaways, and how to bring it all into your 1,000 waking minutes.
From the Episode
“This powerful trio works together to help slow biological aging and lower disease risk. Think of these as like the longevity dream team.”
We Discuss:
(1:47) Introduction: Why science updates matter and what’s on today’s agenda
(4:13) Approaches to longevity: What the latest research says about a trio of nutrients and lifestyle behaviors
(10:33) The FDA’s new definition of “healthy” for food labels—what’s changed and why it matters
(18:41) Polyphenols and brain health—how these “fighter nutrients” support cognition
(27:02) Practical takeaways and how to use this research in daily life
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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:
Bischoff-Ferrari, H.A., Gängler, S., Wieczorek, M. et al. (2025). Individual and additive effects of vitamin D, omega-3 and exercise on DNA methylation clocks of biological aging in older adults from the DO-HEALTH trial. Nature Aging. https://doi.org/10.1038/s43587-024-00793-y
U.S. Food and Drug Administration. (2024). FDA finalizes updated “healthy” nutrient content claim. FDA News Release. https://www.fda.gov/food/hfp-constituent-updates/fda-finalizes-updated-healthy-nutrient-content-claim
Carrillo, J. Á., Arcusa, R.,...
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:01):
Science isn't changing its mind,
it's evolving.
The more we learn, the
more we can refine what
truly supports our health.
And today we'll talk about
three pieces of newsworthy science.
First, a nutrient lifestyle combo
that packs a one-two
punch on longevity.
Next, a piece of legislation
(00:22):
at long last to help
us better understand when you're
looking at a food, what
the heck they mean by
'healthy'.
And finally, some powerful research
about a category of nutrients
in plant foods that I
affectionately call 'fighter nutrients' and
their role in protecting our
brain.
The thing is, when we
(00:42):
understand the research a bit
better, we can do more
than just read about it,
we can actually use it.
So let's break it down
and bring the evidence into
our everyday life.
We experience 1,000 waking
minutes on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian and
(01:04):
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
of your waking minutes with
me today.
Let's get started.
I'm saying yes to better
(01:27):
days, yes.
I'm on my way, yes.
It's gonna be okay, yeah.
Welcome to 1,000 Waking Minutes.
I'm Dr. Wendy Bazilian and
I'm so glad you're here.
As we periodically do, today's
(01:49):
episode is a science update.
This is where we take
a look at some of
the latest research in nutrition
and movement and our overall
health and well-being and
talk about what it can
really mean for you.
Because science is always evolving
and new studies come out,
new headlines grab our attention,
(02:10):
and sometimes official recommendations shift
based on what we're learning.
Some of this information is
exciting and some of it
makes you pause and wonder,
"but what does this really
mean for me?"
And some of it, let's
be honest, can feel overwhelming
or frustrating or even conflicting.
(02:31):
So what I want to
do and enter into today,
and my goal, let's say,
is to make sense of
the science, to help us
filter through the noise, and
to offer some practical tips
to bring some of these
insights and learnings into your
every day.
(02:51):
I'd like to clarify some
of the partial and misinformation
and bring the good stuff
into our 1,000 waking minutes
because these are the moments
that shape your health, your
well-being, and your daily
choices.
So today we're looking at
three recent topics that are
making waves in nutrition and
(03:13):
health.
First, there's a compelling new
study on omega-3s, vitamin
D, and exercise, and how
this combination may slow biological
aging and reduce disease risk.
Next, we'll talk about the
long-awaited update from the
FDA on what qualifies as
(03:34):
healthy on food labels, the
actual word 'healthy'.
We'll talk about why this
change matters and what to
look for when you're shopping.
And finally, I'll share some
findings from some of the
latest research on polyphenols.
Those phytonutrients, or as I
like to call them, are
'fighter nutrients' that are found
(03:57):
in fruits and vegetables and
play a role in supporting
brain health as well as
memory.
So we'll break these down,
what the findings really mean,
and most importantly, how you
can apply them in your
daily life.
All right, let's start with
something we all care about.
The first one, staying strong,
(04:18):
capable, and resilient as we
age.
I'm not talking about aging
in the ways that we
see, like our skin or
hair or energy, those are
important of course, but at
the biological level, what's happening
in our cells, in our
muscles, and even in our
DNA.
So a new study published
(04:39):
this year in Nature Aging
looked at just that.
They looked at the biological
aging as a metric.
In fact, scientists look specifically
at how the combination of
omega-3s, vitamin D, and
exercise work together to slow
biological aging and reduce the
(05:00):
risk of serious disease.
This research comes from the
DO-HEALTH trial, which stands
for vitamin D, the D
in DO, omega-3, the
O in DO, and home
exercise for health, H-E
there, the do health.
It followed 777 adults over
(05:20):
the age of 70 for
three years and sought to
see how these three factors
taken separately and also together
could mean for health outcomes.
So what were the results,
you wonder?
Well, they were pretty compelling.
People who took one gram
of omega-3s daily and
(05:43):
2,000 IUs of vitamin
D per day and did
strength training three times per
week showed significantly slower biological
aging by three to four
months over a three-year
study period.
So about a month per
year gained over that study
(06:05):
period by those three practices,
and I'll break that down
in a minute.
But even more significant, this
group had a 39%
lower risk of frailty and
a 61% lower risk
of invasive cancer.
That's pretty stunning results for
that trio, that trifecta of
(06:25):
sorts.
So this isn't just good
news, it's a powerful example
of synergy, the way these
three factors, two are nutritional,
one is movement - exercise and
our body mechanics - and how
they work together, and that
they're greater than what any
one of them did on
(06:46):
their own.
So what I want to
point out here is that
while this study was done
in adults who are 70
and older, these are habits
that anyone can benefit from
no matter what your age
may be, what our age
may be.
So how do we apply
this to our everyday into
your waking minutes?
(07:06):
Well first, omega-3s.
If you're not taking a
supplement, you can actually get
plenty from food.
Think of fish like salmon
and sardines and mackerel, and
think of the plant sources
like walnuts and chia seeds
and flax, and even some
algae-based sources.
(07:28):
But you might be wondering
how much they ate daily.
The amount that they used
was the equivalent of, so
they use supplements, but to
get that about a thousand
milligrams a day is the
equivalent of about seven walnut
halves, or about a teaspoon
of chia seeds, or
(07:49):
one-third teaspoon of chia oil.
Not so difficult if you
think about it in those
terms.
And keep in mind that
the plant sources in particular,
the nuts and the seeds,
don't just give us omega
-3s, they give us a
matrix bringing fiber and plant
protein and other phytonutrients that
work together for overall health.
(08:13):
And then the marine sources
like fish also give us
not just the omega-3s,
but important protein sources as
well.
How about vitamin D though
in the DO-HEALTH study?
Well sunlight is actually the
best source as our skin
can convert a precursor hormone
that our skin has into
(08:34):
the active vitamin D we
need, but we do know
we have to be careful
about the balance of the
positive with the risk of
exposure to the UV harmful
rays.
And food sources are a
bit more limited, but they
do come in things like
egg yolks, in mushrooms that
have been exposed to light,
so you can find vitamin
(08:54):
D rich mushrooms, in fortified
dairy, and in fortified plant
-based milks.
So to match the study
amount there, which was
2,000 IUs daily, you actually
would likely need some form
of supplement.
It's a little bit challenging
to get it all through
diet, you'd have to be
pretty strategic there.
(09:15):
But again I want to
emphasize that food sources still
matter because they provide that
full matrix of nutrients beyond
just the vitamin D, and
those work together in interesting
ways that we are continuing
to learn about.
And finally strength training.
For some that's the biggest
hurdle to overcome, and others
that's the thing they've been
(09:36):
doing all along.
How much and how intense?
Well thankfully it doesn't mean
you have to start powerlifting,
or like I like to
watch others do, tossing tires
from 18 wheeler big rigs.
I'm pretty impressed to see
that when I do.
But for you it can
be bodyweight exercise, it can
(09:56):
be resistance bands, it can
even be carrying your groceries
with a little extra control
and intention.
Three days a week as
the study showed.
So the practical takeaway for
us here is that these
small consistent choices, combined and
layered, over time really add
up.
(10:16):
Remember the results, those were
stunning.
And beyond the numbers there's
still practical, relatively affordable, and
generally safe habits when they're
done as recommended.
They support not just longevity,
but our quality of life
too.
All right, shifting gears, let's
talk about the still often
confusing topic of food labels.
(10:38):
Probably the forever-confusing topics
to some, but we can
distill it and decipher it
little by little more and
more.
And in particular we're going
to talk about the term
healthy.
For years the word 'healthy'
has been slapped on everything
from granola bars, to sugary
cereals, to fortified foods and
(11:00):
packages, to maybe an apple.
And not all the foods
have exactly lived up to
the claim, as you likely
know.
So this is something that
I've been following closely my
entire professional career, but especially
since the beginning when there
was a push to redefine
or get a clearer definition
based on science on the
(11:20):
term itself.
And it really started in
late 2015 and into early
2016 when the FDA was
really first pushed to start
making moves to revisit its
outdated regulations and definition for
'healthy'.
It wasn't just regulators who
were working for the change,
(11:41):
in fact, it was certain
citizen and invested groups who
were pushing for the change.
And it actually came on
the public radar into particular
when the then CEO of
KIND Snacks, like the KIND
bars with the nuts and
fruits in them, simple ingredient
lists, I really like them
still to this day, but
(12:01):
then their then CEO of
KIND, Daniel Lubetzky, he challenged
the outdated rules because he
was told that he couldn't
use 'healthy' on the bars
anymore.
At the time they were
flagged for not being able
to call themselves healthy because
of their fat content, even
though that the fat in
(12:23):
those bars came from nuts,
from whole nuts, nothing was
processed as, I mean, it
was processed into a bar,
but nothing was broken down
and there were no ingredients
added in the form of
fat, they came from the
food ingredient themselves, all recognizable
ingredients.
And that this kind of
(12:43):
bar, the KIND bar, had
really simple ingredient lists.
Meanwhile, highly processed lower fat
cereals were allowed to carry
the healthy term on their
boxes because it was based
on rules that had been
set in the early 1990s,
that foods to carry healthy
(13:03):
had to meet some minimal
criteria for the presence of
certain nutrient vitamins, minerals, and
other things that were there
naturally or not.
So maybe they were fortified
in, as is the case
many times with cereals, and
they fit into a category
like low fat or low
cholesterol, the rules of the
(13:23):
time.
So it wasn't the type
of fat and it wasn't
whether it was whole food
or naturally occurring either.
This was very outdated and
it was a improperly oversimplified
system.
It didn't reflect real nutrition
science and even using common
sense, it just didn't make
sense or feel right.
(13:44):
And yet that's how 'healthy'
was being deemed and utilized
by the rules of the
era.
Now FDA has finally updated
the definition of 'healthy' on
food labels.
Keep in mind this was
2015-2016 when it
started and now we're in
early 2025.
These things take time.
(14:04):
But it now makes a
lot more sense.
Now in order to qualify
as healthy, foods must meet
some specific limits on added
sugar, saturated fat, and sodium.
And whole foods like fruits,
vegetables, nuts, and seeds automatically
qualify.
I think that's the best
(14:24):
thing that came of this
because of course you would
think that they would qualify.
You'd think that they've always
qualified and yet that hasn't
been the case.
Before this update, nuts, as
I mentioned before, didn't qualify
as healthy because they were
high in fat.
Even though we know that
nut consumption is linked to
(14:45):
better heart health and longevity
and the type and quality
of the fat makes a
difference.
Surprisingly, avocados also didn't qualify
under the old rules even
though we know it's rich
in 20-plus vitamins and
minerals and fiber and healthy
fats.
Meanwhile, those low-fat sugar
cereals that were fortified in
(15:06):
minerals and vitamins did count.
Also, highly processed foods now
have stricter requirements to carry
the label.
So in sum on this
whole thing, the new definition
is more aligned with current
nutrition science and dietary guidelines
and it's meant to help
us, the consumers - this is
(15:27):
when I use consumers like
we're consuming food, the consumers,
but we also are purchasing,
make better informed choices.
We can bring more transparency
into food labeling, so that's
important on the part of
the food brands that are
engaging with us.
And keep in mind that
(15:47):
the use of the term
is actually voluntary, but you
can't use it incorrectly if
you choose to use it.
So that's what the definition
puts in place.
In other words, some things
may still feel a little
less clear and undefined, like
words like natural and wholesome,
for example, but if you
(16:08):
see that word healthy on
a label, well, always check
twice because some people aren't
doing the right thing.
But you should have confidence
that at least it's meeting
that criteria because it is
a law.
Actually, it was supposed to
come into effect on February
25th of this year, but
it was slightly delayed because
we went into a new
(16:28):
administration and as that happens
when you go enter in
a new political administration, it's
not uncommon that things get
delayed slightly.
And so by April of
this year, end of April,
you should be seeing that
mandate front and center and
clear.
So why should we really
even care about all this
stuff?
Especially, I've been talking 20
(16:50):
plus years about eating more
toward whole foods, more real
foods, the superfoods or the
nutrients that bring us protection
for our health or reduce
the risk.
Well, it is a positive
step, I think.
And I really do like
more clarity for us, the
consumers.
I think that's a good
thing.
(17:11):
But also remember that food
labels don't tell the full
story.
Just because a product doesn't
have a healthy label doesn't
mean it's not nutritious.
And just because a product
doesn't qualify for the label,
you know, doesn't mean it
is or is not the
best option for you.
So the practical takeaway on
(17:32):
all of this, putting this
rule into our reality, is
first, always look beyond the
front of the package.
You know, 'healthy' might get
you in the door, but
always look at the nutrient
facts and especially the ingredient
list to see what's really
there.
Also, again, to reiterate whole
food nutrition, focus on whole
real foods when you can.
(17:53):
When you're looking for convenience,
read that ingredient list.
The best choices often don't
even need a healthy label
at all, of course.
And this doesn't mean everything
has to be fresh out
of the garden or even
the farmer's market, although I
love to support them.
It can be frozen and
jarred and canned and dried.
It can be great options
and you can feel good
(18:14):
about them being whole foods.
And finally, watch out for
the health halos.
Just because a package says
made with whole grains or
natural doesn't automatically make it
a smart choice.
So ultimately, remember, you, not
the label, get to decide
(18:34):
what's best for your health
and what constitutes the word
healthy for you.
All right, last up on
our review of some of
the current science, I want
to talk about brain health.
It's a super hot topic
these days.
It's on everyone's minds, pun
intended there.
And before we get into
(18:54):
the latest research, I want
to share a quick story
here.
Years ago, I think it
was at least 10 years
ago, I was giving a
presentation to a room of
more than 500 - I can
picture this room, more than
500 or so salespeople from
a major global company.
And I was asked to
give a keynote on health
and wellness.
(19:15):
And I was talking about
phytonutrients to this group, those
incredible compounds that are found
in plants that help us
protect and repair and defend
and neutralize and eliminate damage
in the body.
And to bring it to
life, I had this interactive
moment, maybe I'll bring it
to you someday also.
But I got everyone to
stand up.
(19:36):
So we got to have
a little stretch in between
the talk.
And I had them use
their hands to engage in
like a repeat-after-me-
style activity to act out
these multiple, really cool functions
that plant nutrients do.
I wanted to get already
beyond this idea that antioxidants
were 'everything', but that phytonutrients
(19:57):
is bigger category of 1,000s
of nutrients actually did a
lot of different, very important
things in the body.
So for example, some of
the gestures that I had
were like a superhero motion
for defending hands on hips.
I had a sweeping gesture
for eliminating kind of like
calling you're safe, or you're
(20:19):
out at a baseball game,
and so on.
Finger-thumbs that would
throw you out of the
ballpark things that were demonstrative
of the actions of some
of these phytonutrients.
And one of those moments
that I was doing this,
I sort of got caught
up into the swing of
the moment and people were
following along and we were
all having fun and, and
(20:39):
got a little rowdy in
the room.
And I was saying the
word phytonutrient again, and it
came out sounding more like
'fighter nutrient'.
And you know what, it
fit.
And it's stuck.
Because that's what exactly what
these plant nutrients are.
They are fighters.
They are here in our
(21:00):
bodies to fend off oxidative
stress, to support our immune
system.
And yes, even protect our
brain.
So with that backstory, let's
talk about a specific type
of 'fighter nutrient', a big
category called polyphenols, and how
they're making headlines in brain
health.
So a randomized controlled trial
(21:22):
published just recently in Nutrients
this year, found that polyphenols,
this powerful plant-based compound,
this category, may play a
major role in supporting cognitive
function and memory.
So people in this study
who took polyphenol-rich supplements,
(21:43):
that's the way that it
was delivered to them, so
that it could be consistent
methods, of course, the participants
took these polyphenol-rich supplements
for 16 weeks.
And what the researchers found
is that they perform better
on cognitive tests than those
who took a placebo.
The scientists found that people
(22:03):
who consumed more polyphenols had
higher levels of two key
brain-supporting compounds, one called
CREB, which plays a big
role in memory formation and
learning, and another called BDNF,
brain-derived neurotropic factor, which
essentially helps neurons grow, survive,
(22:25):
communicate.
Some call it sort of
like the fertilizer of the
brain, I sort of like
that analogy.
But in simpler terms, these
compounds work with brain plasticity,
and they're like executives of
the memory, and they help
protect cognitive function and keep
your memory sharp.
So this is exciting research.
(22:47):
But it's not altogether surprising,
because this adds to the
growing evidence supporting the role
of polyphenols and brain health.
There's lots of studies on
walnuts, which are rich in
polyphenols, and the relationship to
cognition, and reducing some of
the age-related deficits in
(23:09):
brain health over time.
There's research on the Mediterranean
diet, on to cacao and
chocolate and the polyphenols there,
and improving mental performance.
So this is yet another
exciting, another piece of the
puzzle, and helps us gain
further evidence and confidence that
plants play a key role
(23:30):
in our brain health.
So how can you bring
more polyphenols into your waking
minutes?
Well here are a few
ideas for you.
Number one, eat colorful produce.
You've certainly heard this before,
you've heard it from me.
Fruits and vegetables, even beans
and nuts and seeds are
rich sources.
The dark berries, the pomegranates,
(23:51):
green tea, nuts, dark chocolate
are some of the most
concentrated sources.
Number two, keep it simple.
If you've heard the phrase
'eat the rainbow', this is
what it means.
It's an easy strategy.
One of the things I
like to say is try
to get at least three
colors on your plate at
every meal, and it's sure
(24:11):
to be at least one
or two fruits or vegetables
there.
And include a fruit or
vegetable at least once a
day in a snack.
Third, think about using your
daily staples to make it
almost effortless.
So do you enjoy smoothies?
If you do, they're a
great place to land you
(24:32):
some polyphenols in your day.
If you like soups, a
vegetable-rich soup, maybe something
you make on the weekend
and you use throughout the
week as sort of a
starter for a meal or
as a snack unto itself
is another easy shoo-in
for a polyphenol boost.
And maybe find your go
to meal or snack that
you already love and make
(24:54):
it your 'polyphenomenal' habit.
That's a term that I've
affectionately used for polyphenols.
"It's polyphenomenal!"
And finally, think about making
some simple swaps and upgrades
to your diet and add
more polyphenols.
So what could a swap
be?
Maybe you like or you
just choose some milk chocolate.
(25:15):
Maybe you can do that
upgrade to the darker chocolate
60%, 70%, 85% or
higher.
It's an easy upgrade to
add more polyphenols.
Or maybe reach for a
green tea instead of a
sugary drink or some other
alternative.
You have another point of
polyphenol success with that.
(25:36):
So cognitive health, as you
know, isn't just about what
we do later in life.
It's built every day by
the choices we make now.
It's food.
It's activity.
It's learning and engagement.
It's being part of life.
And when you think about
it, out of our 1,000
waking minutes, most of us
(25:56):
are eating two to three
meals a day and one
to three snacks a day.
There are a lot of
opportunities to support your brain
through your mouth.
Again, I think that this
study is an important one
to share with you not
only for what it says
on its own, but as
a reminder that this study
(26:17):
adds to the growing body
of evidence showing that polyphenols,
these 'fighter nutrients', play a
vital role in long-term
brain health.
And the best part, you
don't even need supplements to
benefit from this.
Whole foods have these nutrients
built in.
They work alongside other beneficial
compounds in the food in
(26:39):
a way that's very hard
to replicate in a supplement
form.
And at the end of
the day, your brain health
is shaped by those small
daily choices you make.
Whether it's adding a handful
of berries to your breakfast,
a sprinkle of walnuts on
a salad or in a
snack, or sipping away your
green tea in the afternoon,
(27:00):
it all counts.
So we've now covered three
timely, well-designed studies that
add to the growing body
of evidence, shaping what we
can do - our personal agency -
in making choices that support
our health within our 1,000
waking minutes.
And as always, the real
(27:20):
magic happens when we take
this science and apply it
to our daily lives.
So here's a quick recap
for you.
The synergy of practices matters.
In this case, the DO
HEALTH study, Omega-3s, vitamin
D, and movement (strength training)
are a powerful trio that
work together to help slow
(27:41):
biological aging and lower disease
risk.
Think of these as like
the longevity dream team.
We discussed what's up with
the word 'healthy' on food
packages.
Finally, and the FDA's new
labeling requirement that goes into
effect in just a couple
(28:02):
months here in April, 2025.
And we also remembered that
a label doesn't always define
what's best for you.
You get to do that.
And to round it out,
we talked about the ever
-evolving field of knowledge - brain
pun intended - but the knowledge
about phytochemicals.
And here we learned a
(28:23):
little more about polyphenols, sort
of like our brain's best
friends.
These are the fighter nutrients.
They're sort of like bodyguards
for your cognition.
So there's yet another reason
to load up on those
plant foods, the produce that
support your health, the nuts
and seeds, the berries, the
grains, the salads, the soups,
(28:44):
so rich, so colorful, so
delicious.
Your 1,000 waking minutes are
full of opportunities to make
small intentional choices that support
your health, your energy, and
how you feel every day.
And I'd love to hear
from you about some of
the choices that you're making.
Also, if there's a study
or health headline that you've
(29:05):
seen that have made you
pause or wonder, or gotten
frustrated about, please send it
my way.
I just might take you
up on the inquiry either
between us or maybe feature
it on a future episode
as a science update.
You can find me at
wendybazilian.com.
You can always email me
(29:26):
at 1KWM@wendybazilian.com.
And if you found this
science update, this episode helpful,
please share, please subscribe, please
leave a review.
It truly helps as we
build this community together.
Thank you for sharing some
of your waking minutes with
me today.
And until next time, be
(29:48):
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
Gabriela Escalante in particular, to
the ultra talented Beza for
my theme music, my lifelong
(30:08):
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.
If you enjoyed today's episode,
please consider leaving a comment,
writing a review and giving
(30:29):
1,000 Waking Minutes that's us
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And don't forget to share
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Your support helps us grow
and bring you more great
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Until next time, find some
(30:51):
simple opportunities to optimize those
1,000 waking minutes each day.
I'm saying yes to better
days.
Yes.
I'm on my way.
Yes.
It's gonna be okay.
(31:12):
Yeah, I'm saying yes to
better days.
Yes.
I'm on my way.
Yes.
It's gonna be okay.
Yeah.
.
Science isn't changing its mind,
it's evolving.
The more we learn, the
more we can refine what
truly supports our health.
And today we'll talk about
three pieces of newsworthy science.
First, a nutrient lifestyle combo
that packs a one-two
punch on longevity.
Next, a piece of legislation
(00:22):
at long last to help
us better understand when you're
looking at a food, what
the heck they mean by
'healthy'.
And finally, some powerful research
about a category of nutrients
in plant foods that I
affectionately call 'fighter nutrients' and
their role in protecting our
brain.
The thing is, when we
(00:42):
understand the research a bit
better, we can do more
than just read about it,
we can actually use it.
So let's break it down
and bring the evidence into
our everyday life.
We experience 1,000 waking
minutes on average every day.
How are you spending yours?
I'm Dr. Wendy Bazilian and
(01:04):
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
of your waking minutes with
me today.
Let's get started.
I'm saying yes to better
(01:27):
days, yes.
I'm on my way, yes.
It's gonna be okay, yeah.
Welcome to 1,000 Waking Minutes.
I'm Dr. Wendy Bazilian and
I'm so glad you're here.
As we periodically do, today's
(01:49):
episode is a science update.
This is where we take
a look at some of
the latest research in nutrition
and movement and our overall
health and well-being and
talk about what it can
really mean for you.
Because science is always evolving
and new studies come out,
new headlines grab our attention,
(02:10):
and sometimes official recommendations shift
based on what we're learning.
Some of this information is
exciting and some of it
makes you pause and wonder,
"but what does this really
mean for me?"
And some of it, let's
be honest, can feel overwhelming
or frustrating or even conflicting.
(02:31):
So what I want to
do and enter into today,
and my goal, let's say,
is to make sense of
the science, to help us
filter through the noise, and
to offer some practical tips
to bring some of these
insights and learnings into your
every day.
(02:51):
I'd like to clarify some
of the partial and misinformation
and bring the good stuff
into our 1,000 waking minutes
because these are the moments
that shape your health, your
well-being, and your daily
choices.
So today we're looking at
three recent topics that are
making waves in nutrition and
(03:13):
health.
First, there's a compelling new
study on omega-3s, vitamin
D, and exercise, and how
this combination may slow biological
aging and reduce disease risk.
Next, we'll talk about the
long-awaited update from the
FDA on what qualifies as
(03:34):
healthy on food labels, the
actual word 'healthy'.
We'll talk about why this
change matters and what to
look for when you're shopping.
And finally, I'll share some
findings from some of the
latest research on polyphenols.
Those phytonutrients, or as I
like to call them, are
'fighter nutrients' that are found
(03:57):
in fruits and vegetables and
play a role in supporting
brain health as well as
memory.
So we'll break these down,
what the findings really mean,
and most importantly, how you
can apply them in your
daily life.
All right, let's start with
something we all care about.
The first one, staying strong,
(04:18):
capable, and resilient as we
age.
I'm not talking about aging
in the ways that we
see, like our skin or
hair or energy, those are
important of course, but at
the biological level, what's happening
in our cells, in our
muscles, and even in our
DNA.
So a new study published
(04:39):
this year in Nature Aging
looked at just that.
They looked at the biological
aging as a metric.
In fact, scientists look specifically
at how the combination of
omega-3s, vitamin D, and
exercise work together to slow
biological aging and reduce the
(05:00):
risk of serious disease.
This research comes from the
DO-HEALTH trial, which stands
for vitamin D, the D
in DO, omega-3, the
O in DO, and home
exercise for health, H-E
there, the do health.
It followed 777 adults over
(05:20):
the age of 70 for
three years and sought to
see how these three factors
taken separately and also together
could mean for health outcomes.
So what were the results,
you wonder?
Well, they were pretty compelling.
People who took one gram
of omega-3s daily and
(05:43):
2,000 IUs of vitamin
D per day and did
strength training three times per
week showed significantly slower biological
aging by three to four
months over a three-year
study period.
So about a month per
year gained over that study
(06:05):
period by those three practices,
and I'll break that down
in a minute.
But even more significant, this
group had a 39%
lower risk of frailty and
a 61% lower risk
of invasive cancer.
That's pretty stunning results for
that trio, that trifecta of
(06:25):
sorts.
So this isn't just good
news, it's a powerful example
of synergy, the way these
three factors, two are nutritional,
one is movement - exercise and
our body mechanics - and how
they work together, and that
they're greater than what any
one of them did on
(06:46):
their own.
So what I want to
point out here is that
while this study was done
in adults who are 70
and older, these are habits
that anyone can benefit from
no matter what your age
may be, what our age
may be.
So how do we apply
this to our everyday into
your waking minutes?
(07:06):
Well first, omega-3s.
If you're not taking a
supplement, you can actually get
plenty from food.
Think of fish like salmon
and sardines and mackerel, and
think of the plant sources
like walnuts and chia seeds
and flax, and even some
algae-based sources.
(07:28):
But you might be wondering
how much they ate daily.
The amount that they used
was the equivalent of, so
they use supplements, but to
get that about a thousand
milligrams a day is the
equivalent of about seven walnut
halves, or about a teaspoon
of chia seeds, or
(07:49):
one-third teaspoon of chia oil.
Not so difficult if you
think about it in those
terms.
And keep in mind that
the plant sources in particular,
the nuts and the seeds,
don't just give us omega
-3s, they give us a
matrix bringing fiber and plant
protein and other phytonutrients that
work together for overall health.
(08:13):
And then the marine sources
like fish also give us
not just the omega-3s,
but important protein sources as
well.
How about vitamin D though
in the DO-HEALTH study?
Well sunlight is actually the
best source as our skin
can convert a precursor hormone
that our skin has into
(08:34):
the active vitamin D we
need, but we do know
we have to be careful
about the balance of the
positive with the risk of
exposure to the UV harmful
rays.
And food sources are a
bit more limited, but they
do come in things like
egg yolks, in mushrooms that
have been exposed to light,
so you can find vitamin
(08:54):
D rich mushrooms, in fortified
dairy, and in fortified plant
-based milks.
So to match the study
amount there, which was
2,000 IUs daily, you actually
would likely need some form
of supplement.
It's a little bit challenging
to get it all through
diet, you'd have to be
pretty strategic there.
(09:15):
But again I want to
emphasize that food sources still
matter because they provide that
full matrix of nutrients beyond
just the vitamin D, and
those work together in interesting
ways that we are continuing
to learn about.
And finally strength training.
For some that's the biggest
hurdle to overcome, and others
that's the thing they've been
(09:36):
doing all along.
How much and how intense?
Well thankfully it doesn't mean
you have to start powerlifting,
or like I like to
watch others do, tossing tires
from 18 wheeler big rigs.
I'm pretty impressed to see
that when I do.
But for you it can
be bodyweight exercise, it can
(09:56):
be resistance bands, it can
even be carrying your groceries
with a little extra control
and intention.
Three days a week as
the study showed.
So the practical takeaway for
us here is that these
small consistent choices, combined and
layered, over time really add
up.
(10:16):
Remember the results, those were
stunning.
And beyond the numbers there's
still practical, relatively affordable, and
generally safe habits when they're
done as recommended.
They support not just longevity,
but our quality of life
too.
All right, shifting gears, let's
talk about the still often
confusing topic of food labels.
(10:38):
Probably the forever-confusing topics
to some, but we can
distill it and decipher it
little by little more and
more.
And in particular we're going
to talk about the term
healthy.
For years the word 'healthy'
has been slapped on everything
from granola bars, to sugary
cereals, to fortified foods and
(11:00):
packages, to maybe an apple.
And not all the foods
have exactly lived up to
the claim, as you likely
know.
So this is something that
I've been following closely my
entire professional career, but especially
since the beginning when there
was a push to redefine
or get a clearer definition
based on science on the
(11:20):
term itself.
And it really started in
late 2015 and into early
2016 when the FDA was
really first pushed to start
making moves to revisit its
outdated regulations and definition for
'healthy'.
It wasn't just regulators who
were working for the change,
(11:41):
in fact, it was certain
citizen and invested groups who
were pushing for the change.
And it actually came on
the public radar into particular
when the then CEO of
KIND Snacks, like the KIND
bars with the nuts and
fruits in them, simple ingredient
lists, I really like them
still to this day, but
(12:01):
then their then CEO of
KIND, Daniel Lubetzky, he challenged
the outdated rules because he
was told that he couldn't
use 'healthy' on the bars
anymore.
At the time they were
flagged for not being able
to call themselves healthy because
of their fat content, even
though that the fat in
(12:23):
those bars came from nuts,
from whole nuts, nothing was
processed as, I mean, it
was processed into a bar,
but nothing was broken down
and there were no ingredients
added in the form of
fat, they came from the
food ingredient themselves, all recognizable
ingredients.
And that this kind of
(12:43):
bar, the KIND bar, had
really simple ingredient lists.
Meanwhile, highly processed lower fat
cereals were allowed to carry
the healthy term on their
boxes because it was based
on rules that had been
set in the early 1990s,
that foods to carry healthy
(13:03):
had to meet some minimal
criteria for the presence of
certain nutrient vitamins, minerals, and
other things that were there
naturally or not.
So maybe they were fortified
in, as is the case
many times with cereals, and
they fit into a category
like low fat or low
cholesterol, the rules of the
(13:23):
time.
So it wasn't the type
of fat and it wasn't
whether it was whole food
or naturally occurring either.
This was very outdated and
it was a improperly oversimplified
system.
It didn't reflect real nutrition
science and even using common
sense, it just didn't make
sense or feel right.
(13:44):
And yet that's how 'healthy'
was being deemed and utilized
by the rules of the
era.
Now FDA has finally updated
the definition of 'healthy' on
food labels.
Keep in mind this was
2015-2016 when it
started and now we're in
early 2025.
These things take time.
(14:04):
But it now makes a
lot more sense.
Now in order to qualify
as healthy, foods must meet
some specific limits on added
sugar, saturated fat, and sodium.
And whole foods like fruits,
vegetables, nuts, and seeds automatically
qualify.
I think that's the best
(14:24):
thing that came of this
because of course you would
think that they would qualify.
You'd think that they've always
qualified and yet that hasn't
been the case.
Before this update, nuts, as
I mentioned before, didn't qualify
as healthy because they were
high in fat.
Even though we know that
nut consumption is linked to
(14:45):
better heart health and longevity
and the type and quality
of the fat makes a
difference.
Surprisingly, avocados also didn't qualify
under the old rules even
though we know it's rich
in 20-plus vitamins and
minerals and fiber and healthy
fats.
Meanwhile, those low-fat sugar
cereals that were fortified in
(15:06):
minerals and vitamins did count.
Also, highly processed foods now
have stricter requirements to carry
the label.
So in sum on this
whole thing, the new definition
is more aligned with current
nutrition science and dietary guidelines
and it's meant to help
us, the consumers - this is
(15:27):
when I use consumers like
we're consuming food, the consumers,
but we also are purchasing,
make better informed choices.
We can bring more transparency
into food labeling, so that's
important on the part of
the food brands that are
engaging with us.
And keep in mind that
(15:47):
the use of the term
is actually voluntary, but you
can't use it incorrectly if
you choose to use it.
So that's what the definition
puts in place.
In other words, some things
may still feel a little
less clear and undefined, like
words like natural and wholesome,
for example, but if you
(16:08):
see that word healthy on
a label, well, always check
twice because some people aren't
doing the right thing.
But you should have confidence
that at least it's meeting
that criteria because it is
a law.
Actually, it was supposed to
come into effect on February
25th of this year, but
it was slightly delayed because
we went into a new
(16:28):
administration and as that happens
when you go enter in
a new political administration, it's
not uncommon that things get
delayed slightly.
And so by April of
this year, end of April,
you should be seeing that
mandate front and center and
clear.
So why should we really
even care about all this
stuff?
Especially, I've been talking 20
(16:50):
plus years about eating more
toward whole foods, more real
foods, the superfoods or the
nutrients that bring us protection
for our health or reduce
the risk.
Well, it is a positive
step, I think.
And I really do like
more clarity for us, the
consumers.
I think that's a good
thing.
(17:11):
But also remember that food
labels don't tell the full
story.
Just because a product doesn't
have a healthy label doesn't
mean it's not nutritious.
And just because a product
doesn't qualify for the label,
you know, doesn't mean it
is or is not the
best option for you.
So the practical takeaway on
(17:32):
all of this, putting this
rule into our reality, is
first, always look beyond the
front of the package.
You know, 'healthy' might get
you in the door, but
always look at the nutrient
facts and especially the ingredient
list to see what's really
there.
Also, again, to reiterate whole
food nutrition, focus on whole
real foods when you can.
(17:53):
When you're looking for convenience,
read that ingredient list.
The best choices often don't
even need a healthy label
at all, of course.
And this doesn't mean everything
has to be fresh out
of the garden or even
the farmer's market, although I
love to support them.
It can be frozen and
jarred and canned and dried.
It can be great options
and you can feel good
(18:14):
about them being whole foods.
And finally, watch out for
the health halos.
Just because a package says
made with whole grains or
natural doesn't automatically make it
a smart choice.
So ultimately, remember, you, not
the label, get to decide
(18:34):
what's best for your health
and what constitutes the word
healthy for you.
All right, last up on
our review of some of
the current science, I want
to talk about brain health.
It's a super hot topic
these days.
It's on everyone's minds, pun
intended there.
And before we get into
(18:54):
the latest research, I want
to share a quick story
here.
Years ago, I think it
was at least 10 years
ago, I was giving a
presentation to a room of
more than 500 - I can
picture this room, more than
500 or so salespeople from
a major global company.
And I was asked to
give a keynote on health
and wellness.
(19:15):
And I was talking about
phytonutrients to this group, those
incredible compounds that are found
in plants that help us
protect and repair and defend
and neutralize and eliminate damage
in the body.
And to bring it to
life, I had this interactive
moment, maybe I'll bring it
to you someday also.
But I got everyone to
stand up.
(19:36):
So we got to have
a little stretch in between
the talk.
And I had them use
their hands to engage in
like a repeat-after-me-
style activity to act out
these multiple, really cool functions
that plant nutrients do.
I wanted to get already
beyond this idea that antioxidants
were 'everything', but that phytonutrients
(19:57):
is bigger category of 1,000s
of nutrients actually did a
lot of different, very important
things in the body.
So for example, some of
the gestures that I had
were like a superhero motion
for defending hands on hips.
I had a sweeping gesture
for eliminating kind of like
calling you're safe, or you're
(20:19):
out at a baseball game,
and so on.
Finger-thumbs that would
throw you out of the
ballpark things that were demonstrative
of the actions of some
of these phytonutrients.
And one of those moments
that I was doing this,
I sort of got caught
up into the swing of
the moment and people were
following along and we were
all having fun and, and
(20:39):
got a little rowdy in
the room.
And I was saying the
word phytonutrient again, and it
came out sounding more like
'fighter nutrient'.
And you know what, it
fit.
And it's stuck.
Because that's what exactly what
these plant nutrients are.
They are fighters.
They are here in our
(21:00):
bodies to fend off oxidative
stress, to support our immune
system.
And yes, even protect our
brain.
So with that backstory, let's
talk about a specific type
of 'fighter nutrient', a big
category called polyphenols, and how
they're making headlines in brain
health.
So a randomized controlled trial
(21:22):
published just recently in Nutrients
this year, found that polyphenols,
this powerful plant-based compound,
this category, may play a
major role in supporting cognitive
function and memory.
So people in this study
who took polyphenol-rich supplements,
(21:43):
that's the way that it
was delivered to them, so
that it could be consistent
methods, of course, the participants
took these polyphenol-rich supplements
for 16 weeks.
And what the researchers found
is that they perform better
on cognitive tests than those
who took a placebo.
The scientists found that people
(22:03):
who consumed more polyphenols had
higher levels of two key
brain-supporting compounds, one called
CREB, which plays a big
role in memory formation and
learning, and another called BDNF,
brain-derived neurotropic factor, which
essentially helps neurons grow, survive,
(22:25):
communicate.
Some call it sort of
like the fertilizer of the
brain, I sort of like
that analogy.
But in simpler terms, these
compounds work with brain plasticity,
and they're like executives of
the memory, and they help
protect cognitive function and keep
your memory sharp.
So this is exciting research.
(22:47):
But it's not altogether surprising,
because this adds to the
growing evidence supporting the role
of polyphenols and brain health.
There's lots of studies on
walnuts, which are rich in
polyphenols, and the relationship to
cognition, and reducing some of
the age-related deficits in
(23:09):
brain health over time.
There's research on the Mediterranean
diet, on to cacao and
chocolate and the polyphenols there,
and improving mental performance.
So this is yet another
exciting, another piece of the
puzzle, and helps us gain
further evidence and confidence that
plants play a key role
(23:30):
in our brain health.
So how can you bring
more polyphenols into your waking
minutes?
Well here are a few
ideas for you.
Number one, eat colorful produce.
You've certainly heard this before,
you've heard it from me.
Fruits and vegetables, even beans
and nuts and seeds are
rich sources.
The dark berries, the pomegranates,
(23:51):
green tea, nuts, dark chocolate
are some of the most
concentrated sources.
Number two, keep it simple.
If you've heard the phrase
'eat the rainbow', this is
what it means.
It's an easy strategy.
One of the things I
like to say is try
to get at least three
colors on your plate at
every meal, and it's sure
(24:11):
to be at least one
or two fruits or vegetables
there.
And include a fruit or
vegetable at least once a
day in a snack.
Third, think about using your
daily staples to make it
almost effortless.
So do you enjoy smoothies?
If you do, they're a
great place to land you
(24:32):
some polyphenols in your day.
If you like soups, a
vegetable-rich soup, maybe something
you make on the weekend
and you use throughout the
week as sort of a
starter for a meal or
as a snack unto itself
is another easy shoo-in
for a polyphenol boost.
And maybe find your go
to meal or snack that
you already love and make
(24:54):
it your 'polyphenomenal' habit.
That's a term that I've
affectionately used for polyphenols.
"It's polyphenomenal!"
And finally, think about making
some simple swaps and upgrades
to your diet and add
more polyphenols.
So what could a swap
be?
Maybe you like or you
just choose some milk chocolate.
(25:15):
Maybe you can do that
upgrade to the darker chocolate
60%, 70%, 85% or
higher.
It's an easy upgrade to
add more polyphenols.
Or maybe reach for a
green tea instead of a
sugary drink or some other
alternative.
You have another point of
polyphenol success with that.
(25:36):
So cognitive health, as you
know, isn't just about what
we do later in life.
It's built every day by
the choices we make now.
It's food.
It's activity.
It's learning and engagement.
It's being part of life.
And when you think about
it, out of our 1,000
waking minutes, most of us
(25:56):
are eating two to three
meals a day and one
to three snacks a day.
There are a lot of
opportunities to support your brain
through your mouth.
Again, I think that this
study is an important one
to share with you not
only for what it says
on its own, but as
a reminder that this study
(26:17):
adds to the growing body
of evidence showing that polyphenols,
these 'fighter nutrients', play a
vital role in long-term
brain health.
And the best part, you
don't even need supplements to
benefit from this.
Whole foods have these nutrients
built in.
They work alongside other beneficial
compounds in the food in
(26:39):
a way that's very hard
to replicate in a supplement
form.
And at the end of
the day, your brain health
is shaped by those small
daily choices you make.
Whether it's adding a handful
of berries to your breakfast,
a sprinkle of walnuts on
a salad or in a
snack, or sipping away your
green tea in the afternoon,
(27:00):
it all counts.
So we've now covered three
timely, well-designed studies that
add to the growing body
of evidence, shaping what we
can do - our personal agency -
in making choices that support
our health within our 1,000
waking minutes.
And as always, the real
(27:20):
magic happens when we take
this science and apply it
to our daily lives.
So here's a quick recap
for you.
The synergy of practices matters.
In this case, the DO
HEALTH study, Omega-3s, vitamin
D, and movement (strength training)
are a powerful trio that
work together to help slow
(27:41):
biological aging and lower disease
risk.
Think of these as like
the longevity dream team.
We discussed what's up with
the word 'healthy' on food
packages.
Finally, and the FDA's new
labeling requirement that goes into
effect in just a couple
(28:02):
months here in April, 2025.
And we also remembered that
a label doesn't always define
what's best for you.
You get to do that.
And to round it out,
we talked about the ever
-evolving field of knowledge - brain
pun intended - but the knowledge
about phytochemicals.
And here we learned a
(28:23):
little more about polyphenols, sort
of like our brain's best
friends.
These are the fighter nutrients.
They're sort of like bodyguards
for your cognition.
So there's yet another reason
to load up on those
plant foods, the produce that
support your health, the nuts
and seeds, the berries, the
grains, the salads, the soups,
(28:44):
so rich, so colorful, so
delicious.
Your 1,000 waking minutes are
full of opportunities to make
small intentional choices that support
your health, your energy, and
how you feel every day.
And I'd love to hear
from you about some of
the choices that you're making.
Also, if there's a study
or health headline that you've
(29:05):
seen that have made you
pause or wonder, or gotten
frustrated about, please send it
my way.
I just might take you
up on the inquiry either
between us or maybe feature
it on a future episode
as a science update.
You can find me at
wendybazilian.com.
You can always email me
(29:26):
at 1KWM@wendybazilian.com.
And if you found this
science update, this episode helpful,
please share, please subscribe, please
leave a review.
It truly helps as we
build this community together.
Thank you for sharing some
of your waking minutes with
me today.
And until next time, be
(29:48):
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
Gabriela Escalante in particular, to
the ultra talented Beza for
my theme music, my lifelong
(30:08):
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.
If you enjoyed today's episode,
please consider leaving a comment,
writing a review and giving
(30:29):
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
with your friends.
Your support helps us grow
and bring you more great
content.
Until next time, find some
(30:51):
simple opportunities to optimize those
1,000 waking minutes each day.
I'm saying yes to better
days.
Yes.
I'm on my way.
Yes.
It's gonna be okay.
(31:12):
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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