February 5, 2025 • 32 mins
Science is always evolving, and when new research makes headlines, it can be exciting—but also confusing. In this special Science You Can Use episode of 1,000 Waking Minutes, Dr. Wendy Bazilian breaks down three major new studies and what they really mean for your health, your choices, and your waking minutes.
From the latest research on short bursts of exercise to the 2025 Dietary Guidelines’ push for more beans, and the FDA’s recent ban on Red Dye No. 3, we’re unpacking the science, separating fact from fiction, and giving you practical takeaways you can apply in your daily life.
FROM THE EPISODE
[This research on VILPAS] reinforces that ‘move daily’ concept that I always talk about, that you don't have to carve out an hour for the gym to get meaningful benefits.
WE DISCUSS:
(1:18) Introduction: Why science updates matter and what’s on today’s agenda
(3:49) Study #1 - VILPA: The power of short bursts of movement for heart health
(9:17) Study #2 - 2025 Dietary Guidelines: Why beans, peas, and lentils are making headlines
(16:34) Study #3 - Red Dye No. 3: What the FDA ban means and how to approach artificial ingredients
(29:15) Recap and final takeaways
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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:
2025 Dietary Guidelines Advisory Committee. (2024). Scientific report of the 2025 Dietary Guidelines Advisory Committee: Advisory report to the Secretary of Health and Human Services and Secretary of Agriculture. U.S. Department of Health and Human Services. https://doi.org/10.52570/DGAC2025
Stamatakis, E., Ahmadi, M. N., & Fraser, G. (2024). Association of vigorous intermittent lifestyle physical activity with major cardiovascular disease events and mortality in non-exercising adults: A prospective study. British Journal of Sports Medicine. https://bjsm.bmj.com/content/early/2024/12/28/bjsports-2024-108484
U.S. Food & Drug Administration. (2024). FDA to revoke authorization for use of Red No. 3 in food and ingested drugs. U.S. Department of Health and Human Services. https://www.fda.gov/food/hfp-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Science keeps evolving and so
should we.
Just a few extra steps
a day, a little more
real food on your plate,
and fewer artificial ingredients.
It all adds up.
Let's break down the latest
research and make it work
for your waking minutes.
We experience 1,000 Waking Minutes
on average every day.
(00:21):
How are you spending yours?
I'm Dr. Wendy Bazilian and
you're listening to 1,000 Waking
Minutes.
I can't wait to connect
with you here with practical
ways to eat well, move
daily, and be healthy, to
optimize every waking minute you
live for a happier, healthier
life.
Thank you for sharing some
of your waking minutes with
me today.
(00:42):
Let's get started.
Welcome back to 1,000 Waking
(01:04):
Minutes.
I'm Dr. Wendy Bazilian and
today I'm bringing you a
special science update.
I'm thinking of it like
from evidence to our everyday
lives or something like that.
This may be an evolving
thematic within 1,000 Waking Minutes,
but because I really do
(01:26):
love reading the science and
keeping up to date, I
want to keep you up
to date as well.
Most of my episodes, as
you know, I sort of
dive into a theme and
I bring you science in
there that's recent and compelling,
that gives us some ROIs
and reasons to talk about
the topic of the day.
But today is really just
(01:46):
about three studies and reports
that have come out recently,
and I want to share
them with you and what
they mean for our 1,000
waking minutes as well.
So a little bit of
a focssed dive into these
three studies and how they
impact our daily choices.
Science is always evolving and
(02:08):
when new research makes headlines,
it can be exciting.
It can also be a
little confusing and it can
also sometimes invoke fear or
big question marks on what
we should do with that
information.
So today I want to
break it down a little
bit through the studies and
what they really mean for
(02:29):
you so we can make
it work within the context
of your life and your
choices that you make every
day.
So here's what's on the
agenda.
One is a study of
a physical activity of vigorous
intermittent activity known as VILPA,
(02:49):
short bursts of activity and
the impact on heart health.
The second is a major
public health report that says
we should all be eating
more beans, peas, and lentils.
And the third is the
FDA's ban on Red Dye
Number 3, what the science
says, what's hype, and my
(03:10):
take on artificial ingredients.
So I'll be bringing you
this format from time to
time as a way to
keep you updated on specific
research and also to talk
about how different studies come
into our space either through
headlines or why they make
news and are buzzworthy that
(03:32):
you may be seeing.
And I also encourage you
if there are ones that you
see of relevance to write
in and ask about them
and maybe I'll feature them
on one of these episodes.
So let's dive in.
Okay, the first one we're
going to talk about VILPAs.
Get to know that term
VILPAs.
It is an acronym.
(03:52):
It stands for Vigorous Intermittent
Lifestyle Physical Activity.
Vigorous Intermittent Lifestyle Physical Activity.
VILPAs is a fancy way
of saying short bursts of
movement that happen naturally in
our day.
Sound familiar with some things I've
talked about before?
It should.
So this could be like
(04:13):
running to catch a bus,
taking the stairs instead of
the escalator, walking briskly instead
of casually with purpose, carrying
your groceries.
It could be functional movement.
It could be dancing in
your kitchen with your kids
or on your own.
So a recent study published
in just this past October
(04:35):
in the British Journal of
Sports Medicine looked at how
even tiny bursts of movement,
these VILPAs can impact heart
health.
The researchers found that just,
get this, 3.4 minutes
a day on average was
linked to 45% lower
(04:56):
risk of major cardiovascular events.
Major cardiovascular events are stroke,
heart attack, heart failure.
Even doing just 1.5
minutes, that's 90 seconds(!), showed
a 30% lower risk
of heart attack and a
(05:17):
40% lower risk of
heart failure.
Now these were hazard ratios
as the science says, and
these may or may not
apply to you directly, but
this was a well-designed
research looking at these short
bursts of activity.
And this is what's really
fascinating.
(05:38):
Women seem to benefit the
most while associations for men
were a little bit less
clear.
And one theory on that
is that the research focused
on middle age - middle years,
I'm going to say - adults,
40 to 69 year olds,
adults.
And it's a stage where
heart health risks shift and
(06:00):
increase a lot, especially for
women who are going through
menopause.
So it's important for me
to make clear, though, that
menopause doesn't cause heart disease
itself, but heart disease risk
factors can show up and
increase during these times, during
this life stage shift due
(06:22):
to hormonal and other changes
taking place, which ultimately makes
it even more challenging and
more important to focus on
cardiovascular health during this time.
So what's cool and scientifically
relevant here is that this
study adds to a growing
body of evidence that shows
that short bursts of activities
(06:43):
matter for our health.
Another example on studies in
this area are ones that
have shown that high intensity
interval training, so HIIT training,
HIIT fitness, have shown that
when repeated regularly, that they
can result in real improvements
in cardiorespiratory fitness.
(07:04):
That's sort of heart fitness,
but cardio meaning heart, respiratory
meaning lungs, are overall aerobic
fitness, along with other benefits
to our heart.
So what does this all
mean to us?
What do VILPAs mean to
you?
Well, it's really good news.
It reinforces that 'move daily'
(07:26):
concept that I always talk
about, that you don't have
to carve an hour for
the gym to get meaningful
benefits.
It doesn't mean that I
wouldn't like you to carve
out some time for some
purposeful exercise for other health
benefits and wonderful ones, but
it means that everyday movements
count.
(07:47):
Walking faster or further on
purpose or taking the stairs,
again, carrying your bags instead
of pushing a cart in
a grocery store, carrying one
of the baskets, playing actively
with your kids, even, dare
I say, 'vacuuming with vigor',
it all counts and can
(08:07):
have pretty substantial impact.
Will you get the 30
to 45% risk reduction?
I'm afraid I can't go
that far and give that
to you.
I wish that I could
because you can't generalize the
findings of the study per
se, but when we do
have quality research design and
methods as we have here
(08:28):
that have gone through the
peer review process and been
published, and when in consideration -
in tandem - with other research
that has shown similar, it
is likely you will experience
some benefits for your health
and your heart.
And you can hope for
the max too.
I'm all for that.
(08:48):
So if you have 60
seconds, make them count.
Quick set of squats.
You can do jumping jacks.
You can do a fast
-paced walk.
You can do indoor recess,
as I've talked about before,
and possibly add time well
-lived to your life too.
So find what works best
(09:09):
for you and fits your
lifestyle.
So that's the VILPAS study.
Next up, beans, peas, lentils.
The new 2025 Dietary Guidelines
Advisory Committee report, boy, isn't
that a mouthful - the DGAC
report, we call it - just
(09:31):
released last month with a
big recommendation.
One sort of big shift,
and it's big with a
capital B, or rather a
capital Bean, I want to
say.
We need to eat more
of them.
Currently the recommendation is for
1.5 cups per week.
(09:51):
So think of that as
sort of a half cup
serving three times a week.
But the new report, one
that comes out every five
years from a diverse scientific
advisory committee that reviews the
body of scientific evidence on
nutrition and health, then it's
published by the USDA and
the Department of Health and
(10:12):
Human Services.
This report suggests that we
need a full one cup
MORE per week.
So that brings up the
recommendation to 2.5 cups
per week for adults.
So we can think of
that like a half cup
five times a week, or,
you know, one cup, and
(10:33):
it could be spread among
meals and snacks
one day, ... half cup another
day, you can divvy it
up any way you wish.
Why is this?
Because the research has shown
it, and beans produce some,
provide, rather, some very valuable
nutrients that we need in
(10:53):
our diet.
And some of them are
considered the nutrients of concern,
like potassium.
So beans provide, among other
things like plant-based protein,
which is a notable contribution,
and fiber they provide, and
they're wide in variety.
Think of all the different
beans you could name just
off the top of your
head.
There's dozens of varieties, but
(11:15):
they contain nutrients like potassium,
choline, vitamin E, folate, magnesium,
and more.
And studies have shown also
that substituting red meat with
plant-based protein sources like
beans, lentils, nuts, and seeds
can lower your risk of
(11:36):
heart disease too.
So the recommendation is quite
a shift.
It gives us more opportunity
to eat more beans.
And let's get a reality
check before we do that.
Most of us aren't even
meeting the 1.5 cups
a week, so we have
some room for improvement.
(11:57):
In fact, 83% of
people already aren't meeting that
lower recommendation.
And it's also an important
source of fiber, these beans.
And as I have said
before, and I'm going to
repeat it now, some 93
to 95% of us
aren't meeting the fiber recommendation
on a daily basis.
(12:17):
AREN'T meeting it.
That means about 5%
of us are.
So there's so much benefit
to gain from this amazing
category of food, a category
that is versatile, that's pretty
easy to assemble, it's affordable,
and it's got a lot
going on.
What can we do to
(12:37):
add more beans into our
meals?
And I encourage you to
try some of these.
And you probably have ways
that you do it already.
Maybe we try to add
a few more of those
instances of ways you already
like in.
The one thing you can
do is to mix black
beans into tacos in the
taco meat.
(12:58):
So even if you are
a meat lover in your
tacos, you could do half
meat, half black beans cooked
together.
You can also do just
beans.
One of the things that
we do at our Taco
Tuesday, which by the way,
doesn't always fall on a
Tuesday, is to mix cannellini
and black beans together.
We put a couple tablespoons
of tomato sauce in, we
(13:21):
let them really simmer and
cook down for about a
half an hour on the
stove.
And it just becomes such
a nice meld for us.
That's something that we enjoy
doing.
Another thing you can do
is add chickpeas - garbanzo beans -
to your salad.
Or you can even chop
some into your chicken salad.
So it can sort of
not hide but like amplify
(13:42):
a traditional chicken salad recipe.
You can even blend cannellini,
those are the white beans,
or garbanzo beans into creamy
dressings.
You might add a little
bit of water or a
little bit of your favorite
culinary oil, olive oil or
otherwise.
And I've even made a
garbanzo cake, garbanzo bean cake,
(14:04):
I guess, before.
It sort of has a
feel and taste of like
a sweeter cornbread when it
comes out.
But I've gone through phases
where I've made that.
I remember finding a recipe
and trying and saying, yeah,
this is this is really
cool.
Wasn't 'birthday cake' cake,
it was sort of like
a, like I said, a
cornbread cake.
What else can we do?
We can stir lentils into
soups and stews and pasta.
(14:26):
And we can add them
to pasta sauces as well,
either blended in or lentils
because they're small, they just
might add a little bit
of texture and character to
your tomato sauce.
They bring that extra protein
and fiber.
And pureed, they can just
make things thicker and creamier
without adding cream as a
thickener, or cornstarch for that
(14:47):
matter.
And if you're ambitious, you
might just try this:
Even a smoothie can handle
some blended white beans in
general for creaminess and nutrients.
I swear, I've done it.
And it's true.
You can try it.
You can let me know
if you're on team bean
smoothie or not.
But you add them into
(15:07):
your existing favorite recipes and
see what you think.
Beans are affordable, they're nutritious,
they're convenient, and they're versatile.
So if you're worried about
how to start here, just
add a little bit to
your diet, little by little.
Some people worry about their
digestive reaction to beans.
(15:29):
And research has actually said
that there's not as much
to that as we originally
thought.
You can say otherwise, and
I will believe you.
The thing is that most
people can ease in.
You don't just put a
whole cup into your diet
that wasn't there before.
You add small amounts.
And as we slow down
our 'speed of feed', we
(15:49):
chew consciously, we incorporate it
in healthful ways throughout the
week.
I think you will find
that you can enjoy beans
in a number of ways
that not only enhances your
health, but tastes good too.
This is one pretty darn
simple swap that can make
a real difference in your
(16:10):
diet and your overall health.
Okay, I'm on number three
already.
So this is going to
be a little bit more
of a brief episode today,
a science update, and I
really encourage you to provide
some feedback to me and
your thoughts.
I always love to be
sort of challenged on some
of these - and ask more
questions or share your own
(16:31):
insights and experiences.
So number three, this one
has been all over the
headlines, and it's a bit
controversial.
Let's talk about Red Dye
Number 3.
You might have seen many
of these headlines very recently,
and some of them have
really gotten on like the
edge of scare tactic-y,
(16:51):
I would say.
The FDA is banning Red
Dye Number 3 in foods
and medicines.
It's been a couple decades
since it did ban it
in cosmetics, but food and
medicines is what is most
recent.
So these sound kind of
scary when you read about
them, and understandably so.
(17:13):
And anytime we read the
word cancer, it causes us
to pause and probably invokes
a bit of fear, especially
when it's something in our
food supply that we may
have on purpose or inadvertently
put into our mouths over
the course of time.
So I want to bring
context to the science behind
(17:35):
this decision and what it
means for your nutrition choices
that you make each day,
and then you can decide
what fits your lifestyle.
And I'll give you a
bit of my professional and
personal opinion as well.
So here's the science.
Red Dye Number 3 is
a synthetic red food dye.
(17:56):
It's been used for decades.
It's been used in a
lot of times, most prominently,
I would say, in candies,
in baked goods, and in
medicines, in everything from that
bright red icing, red velvet
cake inside the store-bought
varieties, processed package cakes, maraschino
(18:18):
cherries, the bright, bright red
maraschino cherries in a jar,
the Swedish fish, it's a
sort of gummy fish candy,
and many, many of those
shiny red Valentine's Day treats.
Well, this goes back to
the 1980s, really, where two
studies - 1980s, I did say
(18:39):
that - two studies in male
lab rats showed that high
doses of Red Dye Number 3
caused thyroid tumors.
That was shown in 1980s.
Under a U.S. law
that's in existence called the
Delaney Clause, any additive that's
(19:00):
linked with cancer in animals
or humans must be banned,
no matter the exposure level.
That's how the Delaney Clause
goes.
So in humans or animals,
any level of exposure, if
it's found to cause cancer,
and this Delaney Clause dates
back to 1958.
(19:21):
So since that time, human
studies have not confirmed the
risk of cancer from Red
Dye Number 3.
And researchers say that the
mechanism that caused the tumors
in the male lab rats
doesn't apply to humans.
And why is that?
Well, it's actually specific because
(19:43):
this particular hormonal pathway literally
doesn't occur in humans.
So what compelled the FDA
to revisit this now?
Well, a really good think
tank advocacy group for health
and wellness called Center for
Science in the Public Interest
developed a campaign to ban
(20:05):
this particular food dye and
others as well.
There's renewed interest and California
also banned it as of
2023.
Some countries have banned it
or do not allow its
usage, I should say.
Others allow it with limitations.
Is there new research on
cancer?
There hasn't been.
(20:27):
However, there is some research
that has been done that
shows a link between synthetic
food dyes across a number
of different food dyes, but
synthetic food dyes like Red
Number 3, and adverse or
worsened - adverse is worsened - behavioral
outcomes, so not cancer, in
(20:47):
children, like attention and activity.
Let me repeat that again.
Some more recent research, and
I'm going to mention a
specific 2022 review, has shown
a link between synthetic food
dyes like Red Dye Number 3
and worsened behavioral outcomes,
(21:09):
behavioral again, in children.
This was published in the
journal called Environmental Health in
2022. And in this review, nearly
two-thirds of the studies
reviewed, showed some association with
negative behavioral outcomes, and nearly
half of those reviewed in
(21:30):
children who were exposed to
various levels of the synthetic
dyes, the link was statistically
significant, meaning it was, that's
science, it showed a link -
in half of the studies.
So in science, statistically significant
means a strong association, and
(21:50):
it's unlikely due to chance.
But the research across this
review varies, as you can
imagine, not everyone has the
same methods or even tests
exactly the same things.
There are potential confounding variables
and factors.
They didn't mention all the
various synthetic dyes that were
then pooled together, so it's
(22:11):
tricky stuff.
As a result, the researchers
cautioned that more research is
needed, and we hear this,
and sometimes we're like, yeah,
they always say that, and
it's true.
More research is needed.
We can't tease out a
definitive yet, but more research
is needed to better understand
the impact and mechanism of
(22:32):
these synthetic dyes and the
results, because currently they're inconclusive,
although there's a number that
have shown some association, and
half with statistically significant association.
As I mentioned a couple
moments ago, several countries have
already banned or put limited
(22:53):
use restrictions on red dye
number three as well, and
the CSPI, the Centers for
Science in the Public Interest,
have been campaigning and raising
concern and encouraging the FDA's
ban.
But should we be worried
about that occasional red frosted
cookie or the cupcake that
(23:14):
we had with that red
frosting or the brightly dyed
red maraschino cherry that may
have shown up in a
cocktail or another beverage or
place in the diet?
Well, according to the research,
and the research evidence is
pretty solid for cancer, it
just doesn't exist.
(23:35):
So I would say probably
not.
And in fact, the human
body is so amazing, which
I'll come back to, I'm
sure, as we wrap up
today.
The human body is so
amazing that small exposures probably
are fine if they've happened
before, particularly if it comes
to the cancer risk that
may be attributed to Red
Dye Number 3 or causing
some of the scare in
(23:56):
the headlines, because it just
isn't there.
And again, the lab rats
had unrealistically high amounts in
their diet to anything any
human would ever consume on
a daily basis, not to
mention that they measured it
in a mechanism that doesn't
even exist in humans as
well.
(24:16):
But does that mean you
shouldn't care at all or
throw out those headlines and
just disregard them or be
aware or possibly even limit
or avoid the Red Dye
Number 3?
I don't think so.
Here's where I stand on
that.
We don't need artificial dyes
in our diet.
They don't add nutrition.
(24:37):
They add color.
And we don't need artificial
ingredients in our diet either,
flavors or preservatives.
And for many people, when
it comes to the Red
Dye Number 3 or the
synthetic dyes in general, and
especially kids, there's enough uncertainty
around the behavioral effects to
(24:59):
make reducing the artificial dyes
or even eliminating them, if
you choose a smart choice.
This shouldn't, in my opinion,
be about creating fear,
however, it should be about
creating choice.
That's what it is.
It's about giving us information
that we can understand, hopefully
(25:19):
now a little bit better
and put that information in
our brain and process it
into (25:24):
How does that apply
to my life and how
I feel about my choices
and what I want to
do.
So more and more companies
are already shifting to natural
alternatives like beet powder and
make a beautiful red and
magenta and pink hue.
There's fruit and vegetable extracts
for natural coloring.
(25:44):
You can seek alternatives and
we, the consumers, can help
create that.
We create like demand for
it.
We look for it.
We ask questions, even while
we wait for the ban
to take effect, which doesn't
go officially into law, into
effect, until 2027 in two
years.
So if you want to
(26:05):
avoid Red Dye Number 3
or any dye, be sure
to check your labels.
Check the labels on your
packaging.
At the bakery, ask the
bakery if there's labels or
what the ingredients are in
the frosting, for example.
If you don't see one,
check a website.
If you don't know and
you're suspicious, maybe assume that
(26:27):
it is Red Dye Number 3
or there's some other
red dyes, Red Dye Number
40, and I think that's
probably coming down the path
here as a synthetic dye
of advocacy for banning as
well.
I don't know that to
be a fact.
I'm just hypothesizing here, but
ingredients need to be listed
or they can be found.
And if they can't be
(26:47):
found, make an assumption.
And this is why I
say in this case, make
an assumption:
If they're using natural dyes
or food-based dyes, they
usually say it because there's
a little bit of a
health halo or there's something
that they want to share
about that.
It's like sort of plussing
up what their ingredient selection
is.
So just to level set
us for a second, Red
(27:08):
Dye Number 3, however, is
not the worst thing out
there in the whole planet.
I just want to always
put this in context because
we get headlines for a
week, and this is such
a good example, and we
sort of throw out all
the other things that we
know for a moment.
We have very clear links
to cancer that have been
shown from smoking cigarettes and
(27:30):
excess alcohol consumption to certain
cancers as well.
I mean, those are just
to name two.
But if you're looking to
make a shift in your
diet, reducing artificial colors, or
reducing artificial ingredients, can be
a very good place to
start.
Less artificial, more real?
This isn't new news from
my mouth, by the way.
(27:50):
I've been saying the same
thing for 25 years, and
I haven't needed evidence to
say that, by the way.
I rely on evidence.
I count on evidence.
I am such an advocate
for good quality science being
done.
But reducing and eliminating artificial
ingredients, flavors, and colors when
you can, and seeking out
whole foods and their natural
(28:11):
components in its many forms.
Reducing our commercial and industrial
highly processed foods, and then
apply a gentle hand to
yourself, you know, because the
body is an amazing processor.
So small exposures probably don't
have major impact.
They're probably unlikely to cause
(28:31):
real harm.
And Paracelsus, the ancient physicist,
I think, I always thought
he was a chemist, but
I think he was a physicist,
said "it's the dose that's
the poison" and applies, not
only to things like synthetic
dyes, but to basically anything
with many things - some of
our great things even.
So remember, eating well is
an ongoing and dynamic practice
(28:53):
and process.
You don't have to do
it all at once.
And in fact, there isn't
good or bad to your
choices at all.
It's an evolution.
There are some things that
we know that are backed
by science that we can
have and provide some guidance
toward the positive health-enhancing
direction.
And I think it's worth
leaning toward those when you
(29:14):
can.
So before I wrap up
this episode about science and
our everyday choices, let's recap.
Number one, tiny bursts of
movement.
You remember the acronym?
VILPAs.
They can dramatically lower your
heart disease risk.
Go, do, just have fun,
but do it with some
movement.
(29:35):
Number two, beans, peas, and
lentils are powerhouse foods.
We should be eating more
of them. More, more, more
on the beans.
And Red Dye Number 3,
it's on its way out.
The FDA did ban it.
And while the science isn't
100% incriminating, it's never
a bad idea to reduce
(29:55):
artificial ingredients in general.
So I turn it over
to you.
What's your takeaway from today?
Are you going to squeeze
in a few extra bursts
of movement?
Are you going to try some
more beans to your meals,
smoothies calling?
(Maybe not there first!)
Maybe check the labels on
your favorite snacks or candies.
(30:16):
See what might be in
the cupboard.
Maybe all three.
Why not?
So I'd love to hear.
You can come find me
on Instagram @1000WakingMinutes or
write me at 1KWM@wendybazilian.com
.
So that's all for today.
If you found this helpful,
I invite you to share
it with a friend, subscribe
(30:38):
to the podcast and leave
a review.
I so appreciate your support
and it helps to get
our messages and this information
out there.
Thank you for sharing a
few of your waking minutes
with me today.
Until next time, be well.
Thank you for tuning into
1,000 Waking Minutes.
A huge thank you to
(30:58):
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.
(31:20):
And to you, our valued
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(31:40):
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Until next time, find some
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1,000 Waking Minutes each day.
(32:27):
I'm saying 'YES!' It's gonna be okay, yeah.
Science keeps evolving and so
should we.
Just a few extra steps
a day, a little more
real food on your plate,
and fewer artificial ingredients.
It all adds up.
Let's break down the latest
research and make it work
for your waking minutes.
We experience 1,000 Waking Minutes
on average every day.
(00:21):
How are you spending yours?
I'm Dr. Wendy Bazilian and
you're listening to 1,000 Waking
Minutes.
I can't wait to connect
with you here with practical
ways to eat well, move
daily, and be healthy, to
optimize every waking minute you
live for a happier, healthier
life.
Thank you for sharing some
of your waking minutes with
me today.
(00:42):
Let's get started.
Welcome back to 1,000 Waking
(01:04):
Minutes.
I'm Dr. Wendy Bazilian and
today I'm bringing you a
special science update.
I'm thinking of it like
from evidence to our everyday
lives or something like that.
This may be an evolving
thematic within 1,000 Waking Minutes,
but because I really do
(01:26):
love reading the science and
keeping up to date, I
want to keep you up
to date as well.
Most of my episodes, as
you know, I sort of
dive into a theme and
I bring you science in
there that's recent and compelling,
that gives us some ROIs
and reasons to talk about
the topic of the day.
But today is really just
(01:46):
about three studies and reports
that have come out recently,
and I want to share
them with you and what
they mean for our 1,000
waking minutes as well.
So a little bit of
a focssed dive into these
three studies and how they
impact our daily choices.
Science is always evolving and
(02:08):
when new research makes headlines,
it can be exciting.
It can also be a
little confusing and it can
also sometimes invoke fear or
big question marks on what
we should do with that
information.
So today I want to
break it down a little
bit through the studies and
what they really mean for
(02:29):
you so we can make
it work within the context
of your life and your
choices that you make every
day.
So here's what's on the
agenda.
One is a study of
a physical activity of vigorous
intermittent activity known as VILPA,
(02:49):
short bursts of activity and
the impact on heart health.
The second is a major
public health report that says
we should all be eating
more beans, peas, and lentils.
And the third is the
FDA's ban on Red Dye
Number 3, what the science
says, what's hype, and my
(03:10):
take on artificial ingredients.
So I'll be bringing you
this format from time to
time as a way to
keep you updated on specific
research and also to talk
about how different studies come
into our space either through
headlines or why they make
news and are buzzworthy that
(03:32):
you may be seeing.
And I also encourage you
if there are ones that you
see of relevance to write
in and ask about them
and maybe I'll feature them
on one of these episodes.
So let's dive in.
Okay, the first one we're
going to talk about VILPAs.
Get to know that term
VILPAs.
It is an acronym.
(03:52):
It stands for Vigorous Intermittent
Lifestyle Physical Activity.
Vigorous Intermittent Lifestyle Physical Activity.
VILPAs is a fancy way
of saying short bursts of
movement that happen naturally in
our day.
Sound familiar with some things I've
talked about before?
It should.
So this could be like
(04:13):
running to catch a bus,
taking the stairs instead of
the escalator, walking briskly instead
of casually with purpose, carrying
your groceries.
It could be functional movement.
It could be dancing in
your kitchen with your kids
or on your own.
So a recent study published
in just this past October
(04:35):
in the British Journal of
Sports Medicine looked at how
even tiny bursts of movement,
these VILPAs can impact heart
health.
The researchers found that just,
get this, 3.4 minutes
a day on average was
linked to 45% lower
(04:56):
risk of major cardiovascular events.
Major cardiovascular events are stroke,
heart attack, heart failure.
Even doing just 1.5
minutes, that's 90 seconds(!), showed
a 30% lower risk
of heart attack and a
(05:17):
40% lower risk of
heart failure.
Now these were hazard ratios
as the science says, and
these may or may not
apply to you directly, but
this was a well-designed
research looking at these short
bursts of activity.
And this is what's really
fascinating.
(05:38):
Women seem to benefit the
most while associations for men
were a little bit less
clear.
And one theory on that
is that the research focused
on middle age - middle years,
I'm going to say - adults,
40 to 69 year olds,
adults.
And it's a stage where
heart health risks shift and
(06:00):
increase a lot, especially for
women who are going through
menopause.
So it's important for me
to make clear, though, that
menopause doesn't cause heart disease
itself, but heart disease risk
factors can show up and
increase during these times, during
this life stage shift due
(06:22):
to hormonal and other changes
taking place, which ultimately makes
it even more challenging and
more important to focus on
cardiovascular health during this time.
So what's cool and scientifically
relevant here is that this
study adds to a growing
body of evidence that shows
that short bursts of activities
(06:43):
matter for our health.
Another example on studies in
this area are ones that
have shown that high intensity
interval training, so HIIT training,
HIIT fitness, have shown that
when repeated regularly, that they
can result in real improvements
in cardiorespiratory fitness.
(07:04):
That's sort of heart fitness,
but cardio meaning heart, respiratory
meaning lungs, are overall aerobic
fitness, along with other benefits
to our heart.
So what does this all
mean to us?
What do VILPAs mean to
you?
Well, it's really good news.
It reinforces that 'move daily'
(07:26):
concept that I always talk
about, that you don't have
to carve an hour for
the gym to get meaningful
benefits.
It doesn't mean that I
wouldn't like you to carve
out some time for some
purposeful exercise for other health
benefits and wonderful ones, but
it means that everyday movements
count.
(07:47):
Walking faster or further on
purpose or taking the stairs,
again, carrying your bags instead
of pushing a cart in
a grocery store, carrying one
of the baskets, playing actively
with your kids, even, dare
I say, 'vacuuming with vigor',
it all counts and can
(08:07):
have pretty substantial impact.
Will you get the 30
to 45% risk reduction?
I'm afraid I can't go
that far and give that
to you.
I wish that I could
because you can't generalize the
findings of the study per
se, but when we do
have quality research design and
methods as we have here
(08:28):
that have gone through the
peer review process and been
published, and when in consideration -
in tandem - with other research
that has shown similar, it
is likely you will experience
some benefits for your health
and your heart.
And you can hope for
the max too.
I'm all for that.
(08:48):
So if you have 60
seconds, make them count.
Quick set of squats.
You can do jumping jacks.
You can do a fast
-paced walk.
You can do indoor recess,
as I've talked about before,
and possibly add time well
-lived to your life too.
So find what works best
(09:09):
for you and fits your
lifestyle.
So that's the VILPAS study.
Next up, beans, peas, lentils.
The new 2025 Dietary Guidelines
Advisory Committee report, boy, isn't
that a mouthful - the DGAC
report, we call it - just
(09:31):
released last month with a
big recommendation.
One sort of big shift,
and it's big with a
capital B, or rather a
capital Bean, I want to
say.
We need to eat more
of them.
Currently the recommendation is for
1.5 cups per week.
(09:51):
So think of that as
sort of a half cup
serving three times a week.
But the new report, one
that comes out every five
years from a diverse scientific
advisory committee that reviews the
body of scientific evidence on
nutrition and health, then it's
published by the USDA and
the Department of Health and
(10:12):
Human Services.
This report suggests that we
need a full one cup
MORE per week.
So that brings up the
recommendation to 2.5 cups
per week for adults.
So we can think of
that like a half cup
five times a week, or,
you know, one cup, and
(10:33):
it could be spread among
meals and snacks
one day, ... half cup another
day, you can divvy it
up any way you wish.
Why is this?
Because the research has shown
it, and beans produce some,
provide, rather, some very valuable
nutrients that we need in
(10:53):
our diet.
And some of them are
considered the nutrients of concern,
like potassium.
So beans provide, among other
things like plant-based protein,
which is a notable contribution,
and fiber they provide, and
they're wide in variety.
Think of all the different
beans you could name just
off the top of your
head.
There's dozens of varieties, but
(11:15):
they contain nutrients like potassium,
choline, vitamin E, folate, magnesium,
and more.
And studies have shown also
that substituting red meat with
plant-based protein sources like
beans, lentils, nuts, and seeds
can lower your risk of
(11:36):
heart disease too.
So the recommendation is quite
a shift.
It gives us more opportunity
to eat more beans.
And let's get a reality
check before we do that.
Most of us aren't even
meeting the 1.5 cups
a week, so we have
some room for improvement.
(11:57):
In fact, 83% of
people already aren't meeting that
lower recommendation.
And it's also an important
source of fiber, these beans.
And as I have said
before, and I'm going to
repeat it now, some 93
to 95% of us
aren't meeting the fiber recommendation
on a daily basis.
(12:17):
AREN'T meeting it.
That means about 5%
of us are.
So there's so much benefit
to gain from this amazing
category of food, a category
that is versatile, that's pretty
easy to assemble, it's affordable,
and it's got a lot
going on.
What can we do to
(12:37):
add more beans into our
meals?
And I encourage you to
try some of these.
And you probably have ways
that you do it already.
Maybe we try to add
a few more of those
instances of ways you already
like in.
The one thing you can
do is to mix black
beans into tacos in the
taco meat.
(12:58):
So even if you are
a meat lover in your
tacos, you could do half
meat, half black beans cooked
together.
You can also do just
beans.
One of the things that
we do at our Taco
Tuesday, which by the way,
doesn't always fall on a
Tuesday, is to mix cannellini
and black beans together.
We put a couple tablespoons
of tomato sauce in, we
(13:21):
let them really simmer and
cook down for about a
half an hour on the
stove.
And it just becomes such
a nice meld for us.
That's something that we enjoy
doing.
Another thing you can do
is add chickpeas - garbanzo beans -
to your salad.
Or you can even chop
some into your chicken salad.
So it can sort of
not hide but like amplify
(13:42):
a traditional chicken salad recipe.
You can even blend cannellini,
those are the white beans,
or garbanzo beans into creamy
dressings.
You might add a little
bit of water or a
little bit of your favorite
culinary oil, olive oil or
otherwise.
And I've even made a
garbanzo cake, garbanzo bean cake,
(14:04):
I guess, before.
It sort of has a
feel and taste of like
a sweeter cornbread when it
comes out.
But I've gone through phases
where I've made that.
I remember finding a recipe
and trying and saying, yeah,
this is this is really
cool.
Wasn't 'birthday cake' cake,
it was sort of like
a, like I said, a
cornbread cake.
What else can we do?
We can stir lentils into
soups and stews and pasta.
(14:26):
And we can add them
to pasta sauces as well,
either blended in or lentils
because they're small, they just
might add a little bit
of texture and character to
your tomato sauce.
They bring that extra protein
and fiber.
And pureed, they can just
make things thicker and creamier
without adding cream as a
thickener, or cornstarch for that
(14:47):
matter.
And if you're ambitious, you
might just try this:
Even a smoothie can handle
some blended white beans in
general for creaminess and nutrients.
I swear, I've done it.
And it's true.
You can try it.
You can let me know
if you're on team bean
smoothie or not.
But you add them into
(15:07):
your existing favorite recipes and
see what you think.
Beans are affordable, they're nutritious,
they're convenient, and they're versatile.
So if you're worried about
how to start here, just
add a little bit to
your diet, little by little.
Some people worry about their
digestive reaction to beans.
(15:29):
And research has actually said
that there's not as much
to that as we originally
thought.
You can say otherwise, and
I will believe you.
The thing is that most
people can ease in.
You don't just put a
whole cup into your diet
that wasn't there before.
You add small amounts.
And as we slow down
our 'speed of feed', we
(15:49):
chew consciously, we incorporate it
in healthful ways throughout the
week.
I think you will find
that you can enjoy beans
in a number of ways
that not only enhances your
health, but tastes good too.
This is one pretty darn
simple swap that can make
a real difference in your
(16:10):
diet and your overall health.
Okay, I'm on number three
already.
So this is going to
be a little bit more
of a brief episode today,
a science update, and I
really encourage you to provide
some feedback to me and
your thoughts.
I always love to be
sort of challenged on some
of these - and ask more
questions or share your own
(16:31):
insights and experiences.
So number three, this one
has been all over the
headlines, and it's a bit
controversial.
Let's talk about Red Dye
Number 3.
You might have seen many
of these headlines very recently,
and some of them have
really gotten on like the
edge of scare tactic-y,
(16:51):
I would say.
The FDA is banning Red
Dye Number 3 in foods
and medicines.
It's been a couple decades
since it did ban it
in cosmetics, but food and
medicines is what is most
recent.
So these sound kind of
scary when you read about
them, and understandably so.
(17:13):
And anytime we read the
word cancer, it causes us
to pause and probably invokes
a bit of fear, especially
when it's something in our
food supply that we may
have on purpose or inadvertently
put into our mouths over
the course of time.
So I want to bring
context to the science behind
(17:35):
this decision and what it
means for your nutrition choices
that you make each day,
and then you can decide
what fits your lifestyle.
And I'll give you a
bit of my professional and
personal opinion as well.
So here's the science.
Red Dye Number 3 is
a synthetic red food dye.
(17:56):
It's been used for decades.
It's been used in a
lot of times, most prominently,
I would say, in candies,
in baked goods, and in
medicines, in everything from that
bright red icing, red velvet
cake inside the store-bought
varieties, processed package cakes, maraschino
(18:18):
cherries, the bright, bright red
maraschino cherries in a jar,
the Swedish fish, it's a
sort of gummy fish candy,
and many, many of those
shiny red Valentine's Day treats.
Well, this goes back to
the 1980s, really, where two
studies - 1980s, I did say
(18:39):
that - two studies in male
lab rats showed that high
doses of Red Dye Number 3
caused thyroid tumors.
That was shown in 1980s.
Under a U.S. law
that's in existence called the
Delaney Clause, any additive that's
(19:00):
linked with cancer in animals
or humans must be banned,
no matter the exposure level.
That's how the Delaney Clause
goes.
So in humans or animals,
any level of exposure, if
it's found to cause cancer,
and this Delaney Clause dates
back to 1958.
(19:21):
So since that time, human
studies have not confirmed the
risk of cancer from Red
Dye Number 3.
And researchers say that the
mechanism that caused the tumors
in the male lab rats
doesn't apply to humans.
And why is that?
Well, it's actually specific because
(19:43):
this particular hormonal pathway literally
doesn't occur in humans.
So what compelled the FDA
to revisit this now?
Well, a really good think
tank advocacy group for health
and wellness called Center for
Science in the Public Interest
developed a campaign to ban
(20:05):
this particular food dye and
others as well.
There's renewed interest and California
also banned it as of
2023.
Some countries have banned it
or do not allow its
usage, I should say.
Others allow it with limitations.
Is there new research on
cancer?
There hasn't been.
(20:27):
However, there is some research
that has been done that
shows a link between synthetic
food dyes across a number
of different food dyes, but
synthetic food dyes like Red
Number 3, and adverse or
worsened - adverse is worsened - behavioral
outcomes, so not cancer, in
(20:47):
children, like attention and activity.
Let me repeat that again.
Some more recent research, and
I'm going to mention a
specific 2022 review, has shown
a link between synthetic food
dyes like Red Dye Number 3
and worsened behavioral outcomes,
(21:09):
behavioral again, in children.
This was published in the
journal called Environmental Health in
2022. And in this review, nearly
two-thirds of the studies
reviewed, showed some association with
negative behavioral outcomes, and nearly
half of those reviewed in
(21:30):
children who were exposed to
various levels of the synthetic
dyes, the link was statistically
significant, meaning it was, that's
science, it showed a link -
in half of the studies.
So in science, statistically significant
means a strong association, and
(21:50):
it's unlikely due to chance.
But the research across this
review varies, as you can
imagine, not everyone has the
same methods or even tests
exactly the same things.
There are potential confounding variables
and factors.
They didn't mention all the
various synthetic dyes that were
then pooled together, so it's
(22:11):
tricky stuff.
As a result, the researchers
cautioned that more research is
needed, and we hear this,
and sometimes we're like, yeah,
they always say that, and
it's true.
More research is needed.
We can't tease out a
definitive yet, but more research
is needed to better understand
the impact and mechanism of
(22:32):
these synthetic dyes and the
results, because currently they're inconclusive,
although there's a number that
have shown some association, and
half with statistically significant association.
As I mentioned a couple
moments ago, several countries have
already banned or put limited
(22:53):
use restrictions on red dye
number three as well, and
the CSPI, the Centers for
Science in the Public Interest,
have been campaigning and raising
concern and encouraging the FDA's
ban.
But should we be worried
about that occasional red frosted
cookie or the cupcake that
(23:14):
we had with that red
frosting or the brightly dyed
red maraschino cherry that may
have shown up in a
cocktail or another beverage or
place in the diet?
Well, according to the research,
and the research evidence is
pretty solid for cancer, it
just doesn't exist.
(23:35):
So I would say probably
not.
And in fact, the human
body is so amazing, which
I'll come back to, I'm
sure, as we wrap up
today.
The human body is so
amazing that small exposures probably
are fine if they've happened
before, particularly if it comes
to the cancer risk that
may be attributed to Red
Dye Number 3 or causing
some of the scare in
(23:56):
the headlines, because it just
isn't there.
And again, the lab rats
had unrealistically high amounts in
their diet to anything any
human would ever consume on
a daily basis, not to
mention that they measured it
in a mechanism that doesn't
even exist in humans as
well.
(24:16):
But does that mean you
shouldn't care at all or
throw out those headlines and
just disregard them or be
aware or possibly even limit
or avoid the Red Dye
Number 3?
I don't think so.
Here's where I stand on
that.
We don't need artificial dyes
in our diet.
They don't add nutrition.
(24:37):
They add color.
And we don't need artificial
ingredients in our diet either,
flavors or preservatives.
And for many people, when
it comes to the Red
Dye Number 3 or the
synthetic dyes in general, and
especially kids, there's enough uncertainty
around the behavioral effects to
(24:59):
make reducing the artificial dyes
or even eliminating them, if
you choose a smart choice.
This shouldn't, in my opinion,
be about creating fear,
however, it should be about
creating choice.
That's what it is.
It's about giving us information
that we can understand, hopefully
(25:19):
now a little bit better
and put that information in
our brain and process it
into (25:24):
How does that apply
to my life and how
I feel about my choices
and what I want to
do.
So more and more companies
are already shifting to natural
alternatives like beet powder and
make a beautiful red and
magenta and pink hue.
There's fruit and vegetable extracts
for natural coloring.
(25:44):
You can seek alternatives and
we, the consumers, can help
create that.
We create like demand for
it.
We look for it.
We ask questions, even while
we wait for the ban
to take effect, which doesn't
go officially into law, into
effect, until 2027 in two
years.
So if you want to
(26:05):
avoid Red Dye Number 3
or any dye, be sure
to check your labels.
Check the labels on your
packaging.
At the bakery, ask the
bakery if there's labels or
what the ingredients are in
the frosting, for example.
If you don't see one,
check a website.
If you don't know and
you're suspicious, maybe assume that
(26:27):
it is Red Dye Number 3
or there's some other
red dyes, Red Dye Number
40, and I think that's
probably coming down the path
here as a synthetic dye
of advocacy for banning as
well.
I don't know that to
be a fact.
I'm just hypothesizing here, but
ingredients need to be listed
or they can be found.
And if they can't be
(26:47):
found, make an assumption.
And this is why I
say in this case, make
an assumption:
If they're using natural dyes
or food-based dyes, they
usually say it because there's
a little bit of a
health halo or there's something
that they want to share
about that.
It's like sort of plussing
up what their ingredient selection
is.
So just to level set
us for a second, Red
(27:08):
Dye Number 3, however, is
not the worst thing out
there in the whole planet.
I just want to always
put this in context because
we get headlines for a
week, and this is such
a good example, and we
sort of throw out all
the other things that we
know for a moment.
We have very clear links
to cancer that have been
shown from smoking cigarettes and
(27:30):
excess alcohol consumption to certain
cancers as well.
I mean, those are just
to name two.
But if you're looking to
make a shift in your
diet, reducing artificial colors, or
reducing artificial ingredients, can be
a very good place to
start.
Less artificial, more real?
This isn't new news from
my mouth, by the way.
(27:50):
I've been saying the same
thing for 25 years, and
I haven't needed evidence to
say that, by the way.
I rely on evidence.
I count on evidence.
I am such an advocate
for good quality science being
done.
But reducing and eliminating artificial
ingredients, flavors, and colors when
you can, and seeking out
whole foods and their natural
(28:11):
components in its many forms.
Reducing our commercial and industrial
highly processed foods, and then
apply a gentle hand to
yourself, you know, because the
body is an amazing processor.
So small exposures probably don't
have major impact.
They're probably unlikely to cause
(28:31):
real harm.
And Paracelsus, the ancient physicist,
I think, I always thought
he was a chemist, but
I think he was a physicist,
said "it's the dose that's
the poison" and applies, not
only to things like synthetic
dyes, but to basically anything
with many things - some of
our great things even.
So remember, eating well is
an ongoing and dynamic practice
(28:53):
and process.
You don't have to do
it all at once.
And in fact, there isn't
good or bad to your
choices at all.
It's an evolution.
There are some things that
we know that are backed
by science that we can
have and provide some guidance
toward the positive health-enhancing
direction.
And I think it's worth
leaning toward those when you
(29:14):
can.
So before I wrap up
this episode about science and
our everyday choices, let's recap.
Number one, tiny bursts of
movement.
You remember the acronym?
VILPAs.
They can dramatically lower your
heart disease risk.
Go, do, just have fun,
but do it with some
movement.
(29:35):
Number two, beans, peas, and
lentils are powerhouse foods.
We should be eating more
of them. More, more, more
on the beans.
And Red Dye Number 3,
it's on its way out.
The FDA did ban it.
And while the science isn't
100% incriminating, it's never
a bad idea to reduce
(29:55):
artificial ingredients in general.
So I turn it over
to you.
What's your takeaway from today?
Are you going to squeeze
in a few extra bursts
of movement?
Are you going to try some
more beans to your meals,
smoothies calling?
(Maybe not there first!)
Maybe check the labels on
your favorite snacks or candies.
(30:16):
See what might be in
the cupboard.
Maybe all three.
Why not?
So I'd love to hear.
You can come find me
on Instagram @1000WakingMinutes or
write me at 1KWM@wendybazilian.com
.
So that's all for today.
If you found this helpful,
I invite you to share
it with a friend, subscribe
(30:38):
to the podcast and leave
a review.
I so appreciate your support
and it helps to get
our messages and this information
out there.
Thank you for sharing a
few of your waking minutes
with me today.
Until next time, be well.
Thank you for tuning into
1,000 Waking Minutes.
A huge thank you to
(30:58):
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.
(31:20):
And to you, our valued
listeners.
I so appreciate your support.
If you enjoyed today's episode,
please consider leaving a comment,
writing a review, and giving
1,000 Waking Minutes, that's us,
a five-star rating.
And please hit subscribe on
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
(31:40):
Please follow and stay connected
at wendybazilian.com.
And don't forget to share
with your friends.
Your support helps us grow
and bring you more great
content.
Until next time, find some
simple opportunities to optimize those
1,000 Waking Minutes each day.
(32:27):
I'm saying 'YES!' It's gonna be okay, yeah.
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