August 13, 2025 • 36 mins
There’s a rhythm to giving—when we offer our time, our energy, or our care, something flows back to us. And as it turns out, that rhythm is good for our health. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the connection between volunteering and well-being—from boosting mood and reducing stress to even potentially improving heart health and longevity. And it’s not just anecdotal—there’s solid science behind the “helper’s high,” reduced stress, and even longevity benefits linked to volunteering.
She shares personal stories—from PE volunteering to a “been there, done that” gem from her grandmother—and dives into the meaningful impact of giving our time and energy to others. Whether formal or spontaneous, volunteering has ripple effects on our emotional and physical well-being.
If you have 10 minutes or 10 hours, this episode reminds us that meaningful contributions can come in all forms—and that small, heartfelt gestures of service might just serve us, too.
WE DISCUSS:
(1:19) Welcome and thinking about the quieter kind of volunteerism that lights our spirits
(5:30) Formal and informal volunteering—and how to think about both and a story about my experience with a former mentee, now colleague and friend, and a career mentorship panel
(11:33) A personal story about Grandma June (16:07) The health benefits of giving back: mood, stress, heart health, even longevity
(24:41) A Mindful Minute to reflect and reconnect(29:46) A few ideas for this week to help you get started
(29:46) A few ideas for this week to help you get started
(32:33) The Dream Volunteer question - if you had just 30 minutes and a few ideas to spark your next small act and final thoughts
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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
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
There's a rhythm to volunteering.
When we offer our time,
our energy and our care,
something flows quietly back to
us.
And it turns out that
flow, that rhythm is good
for our health.
We experience 1,000 waking minutes
on average every day.
How are you spending yours?
(00:21):
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.
Let's get started.
(00:55):
Hello, I'm Dr. Wendy Bazilian,
your host of 1,000 waking
minutes.
And thank you for sharing
a few of yours with
me here today.
This episode is all about
volunteering.
And it's not in a
(01:16):
look at me, look at
me kind of way.
I really want to talk
about the quieter kind of
volunteering.
We'll talk about the full
range.
But I want to talk
about the kind that sort
of shows up in the
small ways in our every
day, and sometimes the big
ones too.
And this is the kind
(01:36):
that actually fills our glass
fills us up while we're
actually doing something for others
and the connection to health.
So I've been thinking about
this topic for a few
weeks for talking about it
today on this episode for
a few weeks now.
And through a little bit
(01:57):
of reflection, I've had some
conversations.
And suddenly I knew this
was something I wanted to
talk to you about here
today.
So I'm no super volunteer.
I don't do everything.
I'm not constantly active in
volunteerism in any kind of
formalized way.
(02:18):
But I did realize that
volunteering or giving in its
many subtle and quieter ways
is something that really has
tremendous effect on my life.
And here's what I can
tell you.
There's something that I crave
about helping personally.
(02:40):
And for me, if I
can reveal this, it's almost
like selfish, but maybe in
the best possible way, I
hope.
And it's a feeling of
being able to be helpful
of being able to show
up to step in and
be there for someone else.
And it makes me feel
(03:01):
reconnected, and steadier and strong.
When I'm without it, or
just sort of on not
autopilot, but sort of chugging
along with my day.
Sometimes I feel there's a
gap or something missing, it
turns out, and then I
go find it.
And that's what I've been
reflecting about.
So sometimes when I feel
(03:22):
my busiest, like when everything
seems a little bit spiraling,
or I'm just trying to
keep a to do list
moving forward, that's when carving
out this kind of time
for little things fills me
the most.
And I had a few
experiences over the last spring
(03:43):
that maybe I'll tap into,
or maybe I'll share it
for another day.
But it really made me
start to realize how important
some of that is.
And it's much more than
checking off boxes, I volunteer,
or I do this, or
I give back in this
way.
But maybe it is some
of the things like volunteering
(04:04):
at school, which is something
that I've just enjoyed really
so much doing now that
I have a school aged
child and having heard over
the years, all the wonderful
experiences that people have had
in getting engaged and getting
involved, whether it's at my
daughter's class, at the science
fair this spring, I had
(04:25):
the great, wonderful invitation and
opportunity to engage in that.
And perhaps my favorite, and
that is PE, because I
am the volunteer in PE.
It was an undiscovered, unknown
volunteer position.
But I swear I had
more fun than probably anyone.
And volunteerism is not about
being competitive, of course, but
(04:46):
there's a little competitive spirit
there.
I had the most fun
as a PE volunteer.
But really, sometimes, and this
is what I started to
mention, it's the quieter things.
It's like the little acts
of help or support that
maybe no one sees, or
no one connects you to
it.
And these are the ones
that often feel the deepest,
(05:09):
to me, perhaps to you
as well, is they come
completely from a place of
love, and not seeking recognition.
And I feel strongly that
there's like an internal light
that shines brighter, that makes
you feel more vital, when
you can have those kinds
of experiences.
(05:29):
Of course, there are the
more formalized kinds of service
that help others in very
meaningful ways.
And this is what sort
of got me to today's
episode, of all things.
Last month, something I thought
really special happened.
A former mentee, my dear
(05:49):
friend now, and accomplished colleague,
Arielle, reached out to me.
She had been one of
the recipients of the generous
support.
She was a Taco Bell
Foundation scholar.
And the Taco Bell Foundation,
that I had not known
about prior, gives hundreds of
(06:10):
scholarships each year to students
from, I think, you know,
like 17, 18 to upper
20s, maybe beyond, for pursuing
their passions and purpose scholastically,
academically, in bachelor's degrees, in
grad school, and so forth.
Well, she was actually invited,
(06:31):
as a former scholar, back
to present at the symposium.
And there's an annual symposium
where the Taco Bell Foundation
and their hosts fly in
and host nearly 300 scholars
from around the country.
And they were coming to
Southern California, I guess, as
they've done before.
(06:51):
And it's a two-day
symposium, and they immerse them
in inspiration and fun and
professional development.
Well, she connected me to
the Foundation's leadership.
And I was honored to
be invited to become part
of a career mentor panel
one afternoon of the symposium.
(07:12):
And I also was able
then to attend, which I
wouldn't have missed, Arielle's presentation
herself.
In my panel session, there
were four mentors in various
spaces of health.
Ours was sort of a
sort of silo that was
dedicated toward health and wellness.
And there were other kinds
of career mentorship sessions going
(07:35):
on as well.
And I would say there
were about 60 to 80
students or scholars in the
room, very motivated, bright, engaged.
And we had two wonderful
moderators.
So six of us were
sitting up there, 60, 80
sort of gathered around having
a conversation.
(07:56):
And as I spent time
with these bright and inspirational
and passionate students, we were
able to mutually, and I
guess I was able to
share as a mentor that
day, being encouraging, being part
of their journey even briefly.
I was so honored, and
it was deeply moving for
me.
(08:17):
And it reminded me that
offering time and presence, even
a short window that was
an afternoon, can really mean
something in our lives and
as a example of sort
of the more professional side
of volunteering.
(08:37):
On the other side of
the spectrum, perhaps more formalized,
I've served as a board
member, a director at large,
I'm called, for the California
Academy of Nutrition and Dietetics
Foundation for the past several
years.
And there we focus largely
on stewardship of the financial
(08:58):
donations that have come in
to provide scholarship for students
and grad students and young
professionals in the field of
nutrition and dietetics.
And this year alone, we
just wrapped up and we're
awarding several dozen scholarships of
varying amounts for varying demographics,
(09:20):
regions within California, all over
California.
And this work as a
volunteer, it brings together a
number of interesting folks that
I get to interact with.
And it's really a behind
the scenes type of volunteer
job.
We show up on Zoom
or at meetings, or we
(09:40):
do our work independently in
our own time outside of
our places of employment and
our usual work, things like
application reviews and strategic conversations
and planning.
And again, being like stewards,
really of the generous donations
of so many into the
foundation over the years.
(10:02):
But this is something that's
been so energizing for me.
And it's rooted in that.
It's sort of like helping
others become who they are
meant to be, who they
hope to be, you know,
sort of supporting passion from
that direction.
And I think that's part
(10:23):
of what makes volunteering so
unique.
It can look like a
once in a lifetime panel
moment.
It can be a regular
board meeting that you show
up to on a set
day of the week, set
time, once a month or
quarterly.
It can be tiny moments.
It can be quiet.
It can be grand.
(10:44):
But it all matters.
And it connects us literally,
literally as humans.
And that's so important.
Anywho, that had me reflecting
and how volunteering really can
take so many different forms.
It can be planned, and
it can be spontaneous.
It can be small, or
(11:05):
it can be sustained.
And we all have seasons
in life, like sometimes when
we can give more outwardly,
we can be more engaged,
and others where we might
feel like we're sort of
simply surviving with the day.
And that's real too.
And that allows us to
be human.
Sometimes we can be the
recipients.
And I hope that you'll
(11:26):
be the recipient of people
who are giving into your
energy.
It really is fulfilling.
And I have to just
mention one of my many
favorite stories about my grandmother,
because I'm talking about volunteering,
my grandmother June.
So Grandma June, years ago,
(11:47):
after she had lived a
big full life as a
mom of five, as a
capable wife and partner to
my grandfather from, by the
way, my grandfather, he was
a lauded farm veterinarian turned
semi-obsessed, a genealogist in
(12:10):
his later years, writing books
and ever active, sort of
a family investigator of our
family in retirement.
Grandma June had also been
a career professional, and she
was involved in many a
thing.
She had been a volunteer
in many ways over her
(12:30):
life and active in her
life.
Well, at a certain point
of their senior years, they
decided to sell their home
and found a retirement community
nearby where they lived, and
they decided to move.
So during that movement process,
as so many people do
these days, and there's such
(12:51):
beautiful ones there now that
incredible.
So during the move-in
process, they gave sort of
a stack, she recounted this
story many times, and I
would have her recount this
story.
And I loved spending time
together, but they would give
set, you know, a stack
of the intake or, you
know, welcome to the community,
(13:12):
loads of paperwork to do.
And it was everything, of
course, I'm sure, from the
financial stuff and the legal
stuff and the medical stuff,
but there was also sort
of the softer side of
things like your hobbies and
interests, what kind of lifestyle
you wanted to live while
you were there.
And somewhere in the mix,
(13:33):
in this side of things,
was a section about volunteering.
Would she be interested, you
know, in this new community,
like actively engaging seniors in
the community?
What kinds of things might
you enjoy getting involved in?
Do you know what she
wrote to that question?
She wrote (13:51):
"been there, done
that."
And that just still, to
this day, makes me laugh.
She had been there, she
had done all this.
And while I'm here to
encourage us to volunteer and
give in and give back,
and she certainly did continue
to do it.
(14:12):
It just makes me chuckle.
She had done, she had
been a den mother for
the Boy Scouts.
She had done committees and
PTAs and family reunions and
genealogy and gardening groups, you
name it, over her life.
She'd given so many parts
of her life in service.
And she was really answering
the question, the sort of
formalized service, of course, she
(14:32):
was still generous in her
own ways.
The formal volunteering, the committees,
sign-up sheets, that ship
had sailed.
So today, I want to
look at volunteering through the
lens, not just of that
formal role, the been there,
done that, that my grandmother
got to, or some weekly
calendar commitment, but as a
(14:54):
way of being in the
world and present, something that
can flow naturally into our
1,000 waking minutes.
And when and how it
fits for you.
So to give you some
ideas there, maybe you're in
a phase that you can
do a lot.
Or maybe if you're like
me at ebbs and flows,
(15:14):
doing what you can, when
you can, in the ways
that you can.
Either way, we'll explore how
small acts of giving, of
volunteerism can ripple out and
come full circle back to
us and impact our health.
So this is important.
You know, I love to
talk about the science, and
there are real benefits to
our mind, our body, our
(15:35):
emotional well-being, that comes
from volunteering.
So we'll do that.
Then we'll pause for a
Mindful Minute together.
And then we'll share some
practical ideas about what you
can do this week, what
you can think about, how
to figure out how and
(15:56):
where you might engage, or
what you're already doing, what
matters to you, wherever you
are in your life or
schedule right now.
So as we explore the
idea of volunteering today, and
the many ways it can
show up in our lives,
I want to take a
moment as I do in
each thematic episode, when I
(16:18):
focus sort of on a
topic like we're doing today,
to reflect on the ROI,
the returns on investment, the
benefits that come from doing
said thing, from volunteerism, in
this case.
And I'm talking, of course,
not about the return that
(16:39):
we get in dollars or
accolades, but really in terms
of our health, our vitality,
meaning and purpose, our connection,
and even long-term well
-being.
So some people call this
service to others.
Others call it giving back
(17:00):
or lending a hand, being
there for someone, or doing
something that makes a difference.
However you name it, the
science is pretty clear that
volunteering can pay dividends, so
to speak, if we're using
ROI language.
And it can give back
(17:21):
and pay dividends on our
mind, body, and spirit.
So you'll hear how it
supports our mental health, protects
our brain and cognitive function,
and even improves our physical
well-being and longevity.
These aren't just feel-good
ideas, then.
They're backed with real data,
(17:43):
which is always cool when
science comes along to back
up maybe what our mind
already knows or what is
intuitive.
But it's really cool to
find out that science exists
to show us a little
bit more the why or
what or how.
So if you've ever felt
a little lighter, maybe, after
(18:03):
helping someone, if your heart
felt just a little happier,
maybe, or fuller after volunteering,
it turns out there's a
reason for that and science
to go behind it.
There's something that researchers call
the 'helper's high.'
I think that's really cool.
The 'helper's high'.
And it's a real physiological
(18:25):
response and not just a
cutesy figure of speech.
Volunteering has been shown, get
this, to release feel-good
chemicals like oxytocin and dopamine,
the same neurochemicals we experience
during joyful moments, meaningful connection,
(18:47):
and after a good long
run.
So helper's high like a
runner's high or that feel
-good chemical bath.
That's a real science term.
But the 'helper's high', like
that chemistry that sort of
bathes our system to make
us feel good.
And this isn't just a
(19:07):
fleeting mood lift, even though
that feels really good.
I'll take it sometimes.
But it's like a two
-way current, actually.
While you're giving your energy
out, you're also receiving something
powerful in return, emotionally, physically,
even cognitively.
So here's what the research
suggests and has reported.
(19:29):
One large study from Harvard
followed nearly 13,000 older
adults for over a decade.
And they found that those
who volunteered about 100 hours
per year or approximately about
two hours per week, if
you do the math, had
a 44% lower risk
(19:52):
of death.
I'll let that sit there
for a second.
Two hours a week, a
44% lower risk of
death.
They also had and showed
statistically more physical activity, fewer
physical limitations, better self-rated
health.
(20:12):
These are things that are
immediate and that you really
feel.
And on the emotional side,
they felt more optimistic, a
sense of more purpose in
their lives, and had experienced
less loneliness and depression.
So just two hours a
week is what this research
(20:32):
showed.
It's like one long grocery
run or running some errands.
It's like a good chat
with a student over coffee.
Volunteering can happen in small
amounts.
It can be cumulative.
It can be bigger chunks
less frequently.
This was 100 hours in
(20:53):
a year.
And I'm just breaking it
down so we can get
a sense of what that
means weekly.
But you can do it
in a variety of ways.
And it's not just good
for the heart.
It's good for the brain
as well.
Another national study found that
the same amount of hours,
roughly about 100 hours a
year, was associated with better
(21:15):
cognitive function over time.
Interested now?
And why is that?
Well, because volunteering leads to
more social interaction, generally more
movement, and generally more mental
engagement.
So it becomes like a
workout for your mind, a
workout for your memory, and
(21:37):
for your outlook.
And then I just want
to mention one more study
here.
In a more recent study,
just in the last couple
of years from Japan, researchers
looked at the impact of
volunteering weekly.
So now this was really
just once a week.
And the impact on older
adults' well-being.
And they found higher social
(21:59):
well-being, more frequent pro
-social and altruistic, giving, loving
behaviors, and fewer depressive symptoms.
So if we break this
down and boil it all
down, to put it simply,
volunteering even in small doses
is good for our hearts,
(22:19):
our mind, and our soul.
And it really can be
as simple or small, or
seemingly small.
It's not small, but small
in terms of time.
But offering time at a
food bank, reading to a
child or a senior, depending
on where you are in
(22:40):
life, mentoring a student or
tutoring a student, or helping
with something in your own
neighborhood.
You don't have to start
a nonprofit to volunteer.
You don't need a ton
of time or money.
You don't even have to
sign paperwork to get involved.
(23:00):
Other people don't even have
to know unless you decide
to engage directly with others
or an organization.
So I like to think
of it like drinking water,
maybe.
Small sips regularly are what
make the biggest impact over
time.
You don't gulp gallons and
(23:20):
then not drink water the
rest of the week.
Similarly, to reap the benefit
from volunteering, it appears that
doing it in small doses
and building it into your
life the way it fits
works the best.
And that's so cool.
So to briefly recap those
(23:40):
three powerful areas, volunteering supports
mental and emotional health, helps
keep our brains sharper longer,
and is linked to better
physical functioning and even longer
life.
So what's beautiful about volunteering
is that it doesn't just
help others, as I mentioned
before, it connects us to
(24:02):
the world and to others
and to our community.
It reminds us of our
place in the world and
our power to contribute something
meaningful within our waking minutes.
Those are pretty powerful returns
or benefits, I think, from
doing something.
And these are personal.
These come back at you
(24:22):
for giving forward.
So now, before we turn
our minds to exploring what
we can actually do, what
it looks like in our
daily life from the structured
to the spontaneous, and I
have a few ideas for
that, planned or impromptu.
What I'd like to do
is take a brief pause,
(24:43):
as we like to do,
for a Mindful Minute.
This is our minute to
reflect and breathe and connect.
It's a way that during
an episode, I can be
confident that if you're listening,
that you get one minute
for yourself to just be
and to engage one of
(25:04):
your waking minutes in a
way that hopefully is peaceful
and centered and help you
reset.
So we'll dive into the
many meaningful ways to give
back, but this one is
giving into yourself.
So as we take a
pause, I think today's sort
of mindful minute should be
(25:25):
about giving and flow and
connection.
So we'll reflect on the
idea of giving, not as
an obligation, but as a
quiet kind of light.
So I was thinking of
a natural gesture that maybe
you've experienced before, where you
(25:46):
take your candle, literally, if
you've ever done this before,
and you light someone else's
candle with it.
When you do that, if
you think about it, it
doesn't take your light away,
but it helps light someone
else's, and effectively, it brightens
the whole space, if you
(26:07):
pass it on, and warms
the whole space, and literally
connects us through that flickering
light.
So whether it's your time,
or your attention, your presence,
or your care, giving doesn't
have to be grand, to
be powerful.
It just needs to be
offered, to share your light.
(26:28):
So wherever you are, let's
take a comfortable sort of
preparatory breath.
We'll take that together.
Make sure that your feet
are hopefully flat on the
ground, that you feel centered,
shoulders relaxed.
You can gaze downward, or
close your eyes if you
wish.
Let's take a preparatory breath
as we start to sort
(26:49):
of bring light into our
mind, and have this mindful
minute together.
So let's breathe in through
our nose, out through our
mouth, and let's begin.
Let's breathe simply.
(27:19):
Think about that flickering candlelight,
and how you focus on
the warmth, and that you
have the light.
Picture yourself passing it to
a neighbor, or a friend,
your family member.
(27:46):
Keep breathing, and breathe in
through the nose, out through
the mouth.
Continue to let that candle
flicker.
Final breath, out through the
mouth.
There we are.
(28:09):
Isn't it just amazing how
one single minute can bring
a little clarity, a little
light, maybe even a little
bit of calm?
Thank you for lighting that
candle with me today, and
sharing a Mindful Minute together.
So when we offer a
moment of our time, or
(28:29):
our care outward, we're not
just adding to someone else's
life.
We're expanding something within our
own.
Hopefully I established that with
a evidence a few minutes
ago.
It might feel like a
warm glow, or a little
lightness in your chest, that
helper's high, a little more
meaning stitched into your ordinary
(28:51):
day.
At the end of the
day, the days that you
give forward, what do you
think you remember?
What do you give gratitude
for?
Many things, but you know,
like the full heart feeling.
It's very real, and it's
even measurable.
Volunteering doesn't have to be
formalized, or frequent even, to
matter.
(29:11):
The brief gestures, the check
-in texts with others, a
shared smile, even a five
-minute favor that you might
do, it can shift our
own outlook right in the
minutes we're in.
I want to emphasize this
isn't about doing it for
us, but I want to
just make sure that you
know how much what you
do for others, you benefit
(29:34):
from as well.
Because in the end, these
minutes are our life.
They become our life.
They are our memories.
So this week, just a
few things to think about,
and ideas maybe that you
can think about in where
(29:56):
you're at already.
Maybe you're an active volunteer
already, and this is a
great reinforcement of saying, well
done.
Look at the benefit that
you are getting.
Look at all that you
are giving.
Let's take a moment and
celebrate that quietly and internally.
Or maybe you want to
look outward and engage in
(30:17):
some way, or consider doing
so.
So this week, maybe think
about a person that you
could reach out to, maybe
one person.
Sometimes we make the list,
we're like, all these people,
or these are all the
things I can do.
But reach out to one
person.
Ask how they're doing, or
offer to help in some
(30:37):
little way.
Someone just popped into my
mind after this episode, someone
that I haven't been in
touch with in a while,
and I'm going to reach
out to her.
You can look up local
opportunities if you're interested.
You can check your local
library, or school, or a
neighborhood site.
Sometimes there's even on some
of the library sites and
(30:57):
different not-for-profits in
your local area, there's sometimes
even a tab that will
say, like, get involved, and
it makes it easier to
scan for ways to get
involved as well.
You can focus local in
your neighborhood.
You might do something neighborly,
like bring in a trash
can for someone, or walk
someone's dog maybe, or write
(31:19):
a quick thank you note
that you've been meaning to
send either to someone else
or someone in the neighborhood.
Maybe there's some gesture that
you notice, and you want
to surprise someone with a
quick thank you.
Of course, you can role
model giving in your spirit
and attitude, and that takes
just being present.
(31:40):
If you're a parent, or
if you have someone younger
in your life, you might
also invite them in to
do a 10-minute act
of service, or to join
you if you volunteer.
It doesn't have to be
a full-blown production, just
something shared together, and maybe
take a quiet moment for
yourself to reflect and ask
(32:01):
yourself if there's a cause
or community that matters to
you, and what could be
one small step that you
could take in the direction
of volunteering or getting involved
this month.
So, as we get toward
wrapping up for today, I
want you to consider something
more specific, and then I'll
(32:23):
give you a few examples
and ideas to take you
through the week, and then
we'll be off on our
way enjoying the rest of
our waking minutes.
But if you had just
30 minutes to give this
week, how would you spend
them in service of someone
else or some other entity?
So, I want you to,
(32:43):
you know, challenge yourself.
If it's a challenge, just
ask yourself more simply.
If you had just 30
minutes to give this week,
how would you spend those
minutes in service of someone
else?
Sometimes asking this to yourself
and reflecting even for a
couple minutes reveals more than
(33:03):
we expect.
So, hopefully you have a
few ideas that you can
take into your week this
week, whether it's sort of
micro-volunteerism or more formalized.
All of it matters.
All of it counts, and
now hopefully you know why.
Thank you truly for spending
(33:24):
some of your waking minutes
with me today.
I'm excited to hear what
you're involved in, so please
reach back to me, reach
out to me, and share.
I love to learn, and
we usually gain so much
when we share as a
community.
We're truly better together, and
(33:44):
there's so many things that
you are doing that inspire
each of us, and I
want you to know that,
and everything matters.
And it's not about accolades,
but I like to recognize
when all of us are
participating toward living a healthier,
(34:05):
more vital lives for ourselves,
our families, and here for
our community as well.
So, if you enjoyed this
episode, I'd be so grateful
for you to share it
with a friend.
If you really enjoyed it,
please leave a kind comment
or review it means more
than you know, and if
you haven't, please subscribe and
(34:26):
be part of our growing
community.
It really helps continue to
grow and bring us closer
together, and I really appreciate
that.
You can find more, including
the show notes about today,
links to the studies we
talked about, you can find
those in the show notes,
(34:47):
and you can find more
also at wendybazilian.com.
You're always welcome to reach
out to 1KWM@wendybazilian.com
- that's my email, and
on Instagram, please join, please
follow along, please engage at
@1000WakingMinutes.
I'm Dr. Wendy Bazilian, your
(35:08):
host of 1,000 Waking Minutes,
and until next time, be
well.
Thank you for tuning in
to 1,000 Waking Minutes.
A huge thank you to
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(35:28):
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(35:49):
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(36:11):
and bring you more great
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Until next time, find some
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1,000 Waking Minutes each day.
(36:50):
you
There's a rhythm to volunteering.
When we offer our time,
our energy and our care,
something flows quietly back to
us.
And it turns out that
flow, that rhythm is good
for our health.
We experience 1,000 waking minutes
on average every day.
How are you spending yours?
(00:21):
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.
Let's get started.
(00:55):
Hello, I'm Dr. Wendy Bazilian,
your host of 1,000 waking
minutes.
And thank you for sharing
a few of yours with
me here today.
This episode is all about
volunteering.
And it's not in a
(01:16):
look at me, look at
me kind of way.
I really want to talk
about the quieter kind of
volunteering.
We'll talk about the full
range.
But I want to talk
about the kind that sort
of shows up in the
small ways in our every
day, and sometimes the big
ones too.
And this is the kind
(01:36):
that actually fills our glass
fills us up while we're
actually doing something for others
and the connection to health.
So I've been thinking about
this topic for a few
weeks for talking about it
today on this episode for
a few weeks now.
And through a little bit
(01:57):
of reflection, I've had some
conversations.
And suddenly I knew this
was something I wanted to
talk to you about here
today.
So I'm no super volunteer.
I don't do everything.
I'm not constantly active in
volunteerism in any kind of
formalized way.
(02:18):
But I did realize that
volunteering or giving in its
many subtle and quieter ways
is something that really has
tremendous effect on my life.
And here's what I can
tell you.
There's something that I crave
about helping personally.
(02:40):
And for me, if I
can reveal this, it's almost
like selfish, but maybe in
the best possible way, I
hope.
And it's a feeling of
being able to be helpful
of being able to show
up to step in and
be there for someone else.
And it makes me feel
(03:01):
reconnected, and steadier and strong.
When I'm without it, or
just sort of on not
autopilot, but sort of chugging
along with my day.
Sometimes I feel there's a
gap or something missing, it
turns out, and then I
go find it.
And that's what I've been
reflecting about.
So sometimes when I feel
(03:22):
my busiest, like when everything
seems a little bit spiraling,
or I'm just trying to
keep a to do list
moving forward, that's when carving
out this kind of time
for little things fills me
the most.
And I had a few
experiences over the last spring
(03:43):
that maybe I'll tap into,
or maybe I'll share it
for another day.
But it really made me
start to realize how important
some of that is.
And it's much more than
checking off boxes, I volunteer,
or I do this, or
I give back in this
way.
But maybe it is some
of the things like volunteering
(04:04):
at school, which is something
that I've just enjoyed really
so much doing now that
I have a school aged
child and having heard over
the years, all the wonderful
experiences that people have had
in getting engaged and getting
involved, whether it's at my
daughter's class, at the science
fair this spring, I had
(04:25):
the great, wonderful invitation and
opportunity to engage in that.
And perhaps my favorite, and
that is PE, because I
am the volunteer in PE.
It was an undiscovered, unknown
volunteer position.
But I swear I had
more fun than probably anyone.
And volunteerism is not about
being competitive, of course, but
(04:46):
there's a little competitive spirit
there.
I had the most fun
as a PE volunteer.
But really, sometimes, and this
is what I started to
mention, it's the quieter things.
It's like the little acts
of help or support that
maybe no one sees, or
no one connects you to
it.
And these are the ones
that often feel the deepest,
(05:09):
to me, perhaps to you
as well, is they come
completely from a place of
love, and not seeking recognition.
And I feel strongly that
there's like an internal light
that shines brighter, that makes
you feel more vital, when
you can have those kinds
of experiences.
(05:29):
Of course, there are the
more formalized kinds of service
that help others in very
meaningful ways.
And this is what sort
of got me to today's
episode, of all things.
Last month, something I thought
really special happened.
A former mentee, my dear
(05:49):
friend now, and accomplished colleague,
Arielle, reached out to me.
She had been one of
the recipients of the generous
support.
She was a Taco Bell
Foundation scholar.
And the Taco Bell Foundation,
that I had not known
about prior, gives hundreds of
(06:10):
scholarships each year to students
from, I think, you know,
like 17, 18 to upper
20s, maybe beyond, for pursuing
their passions and purpose scholastically,
academically, in bachelor's degrees, in
grad school, and so forth.
Well, she was actually invited,
(06:31):
as a former scholar, back
to present at the symposium.
And there's an annual symposium
where the Taco Bell Foundation
and their hosts fly in
and host nearly 300 scholars
from around the country.
And they were coming to
Southern California, I guess, as
they've done before.
(06:51):
And it's a two-day
symposium, and they immerse them
in inspiration and fun and
professional development.
Well, she connected me to
the Foundation's leadership.
And I was honored to
be invited to become part
of a career mentor panel
one afternoon of the symposium.
(07:12):
And I also was able
then to attend, which I
wouldn't have missed, Arielle's presentation
herself.
In my panel session, there
were four mentors in various
spaces of health.
Ours was sort of a
sort of silo that was
dedicated toward health and wellness.
And there were other kinds
of career mentorship sessions going
(07:35):
on as well.
And I would say there
were about 60 to 80
students or scholars in the
room, very motivated, bright, engaged.
And we had two wonderful
moderators.
So six of us were
sitting up there, 60, 80
sort of gathered around having
a conversation.
(07:56):
And as I spent time
with these bright and inspirational
and passionate students, we were
able to mutually, and I
guess I was able to
share as a mentor that
day, being encouraging, being part
of their journey even briefly.
I was so honored, and
it was deeply moving for
me.
(08:17):
And it reminded me that
offering time and presence, even
a short window that was
an afternoon, can really mean
something in our lives and
as a example of sort
of the more professional side
of volunteering.
(08:37):
On the other side of
the spectrum, perhaps more formalized,
I've served as a board
member, a director at large,
I'm called, for the California
Academy of Nutrition and Dietetics
Foundation for the past several
years.
And there we focus largely
on stewardship of the financial
(08:58):
donations that have come in
to provide scholarship for students
and grad students and young
professionals in the field of
nutrition and dietetics.
And this year alone, we
just wrapped up and we're
awarding several dozen scholarships of
varying amounts for varying demographics,
(09:20):
regions within California, all over
California.
And this work as a
volunteer, it brings together a
number of interesting folks that
I get to interact with.
And it's really a behind
the scenes type of volunteer
job.
We show up on Zoom
or at meetings, or we
(09:40):
do our work independently in
our own time outside of
our places of employment and
our usual work, things like
application reviews and strategic conversations
and planning.
And again, being like stewards,
really of the generous donations
of so many into the
foundation over the years.
(10:02):
But this is something that's
been so energizing for me.
And it's rooted in that.
It's sort of like helping
others become who they are
meant to be, who they
hope to be, you know,
sort of supporting passion from
that direction.
And I think that's part
(10:23):
of what makes volunteering so
unique.
It can look like a
once in a lifetime panel
moment.
It can be a regular
board meeting that you show
up to on a set
day of the week, set
time, once a month or
quarterly.
It can be tiny moments.
It can be quiet.
It can be grand.
(10:44):
But it all matters.
And it connects us literally,
literally as humans.
And that's so important.
Anywho, that had me reflecting
and how volunteering really can
take so many different forms.
It can be planned, and
it can be spontaneous.
It can be small, or
(11:05):
it can be sustained.
And we all have seasons
in life, like sometimes when
we can give more outwardly,
we can be more engaged,
and others where we might
feel like we're sort of
simply surviving with the day.
And that's real too.
And that allows us to
be human.
Sometimes we can be the
recipients.
And I hope that you'll
(11:26):
be the recipient of people
who are giving into your
energy.
It really is fulfilling.
And I have to just
mention one of my many
favorite stories about my grandmother,
because I'm talking about volunteering,
my grandmother June.
So Grandma June, years ago,
(11:47):
after she had lived a
big full life as a
mom of five, as a
capable wife and partner to
my grandfather from, by the
way, my grandfather, he was
a lauded farm veterinarian turned
semi-obsessed, a genealogist in
(12:10):
his later years, writing books
and ever active, sort of
a family investigator of our
family in retirement.
Grandma June had also been
a career professional, and she
was involved in many a
thing.
She had been a volunteer
in many ways over her
(12:30):
life and active in her
life.
Well, at a certain point
of their senior years, they
decided to sell their home
and found a retirement community
nearby where they lived, and
they decided to move.
So during that movement process,
as so many people do
these days, and there's such
(12:51):
beautiful ones there now that
incredible.
So during the move-in
process, they gave sort of
a stack, she recounted this
story many times, and I
would have her recount this
story.
And I loved spending time
together, but they would give
set, you know, a stack
of the intake or, you
know, welcome to the community,
(13:12):
loads of paperwork to do.
And it was everything, of
course, I'm sure, from the
financial stuff and the legal
stuff and the medical stuff,
but there was also sort
of the softer side of
things like your hobbies and
interests, what kind of lifestyle
you wanted to live while
you were there.
And somewhere in the mix,
(13:33):
in this side of things,
was a section about volunteering.
Would she be interested, you
know, in this new community,
like actively engaging seniors in
the community?
What kinds of things might
you enjoy getting involved in?
Do you know what she
wrote to that question?
She wrote (13:51):
"been there, done
that."
And that just still, to
this day, makes me laugh.
She had been there, she
had done all this.
And while I'm here to
encourage us to volunteer and
give in and give back,
and she certainly did continue
to do it.
(14:12):
It just makes me chuckle.
She had done, she had
been a den mother for
the Boy Scouts.
She had done committees and
PTAs and family reunions and
genealogy and gardening groups, you
name it, over her life.
She'd given so many parts
of her life in service.
And she was really answering
the question, the sort of
formalized service, of course, she
(14:32):
was still generous in her
own ways.
The formal volunteering, the committees,
sign-up sheets, that ship
had sailed.
So today, I want to
look at volunteering through the
lens, not just of that
formal role, the been there,
done that, that my grandmother
got to, or some weekly
calendar commitment, but as a
(14:54):
way of being in the
world and present, something that
can flow naturally into our
1,000 waking minutes.
And when and how it
fits for you.
So to give you some
ideas there, maybe you're in
a phase that you can
do a lot.
Or maybe if you're like
me at ebbs and flows,
(15:14):
doing what you can, when
you can, in the ways
that you can.
Either way, we'll explore how
small acts of giving, of
volunteerism can ripple out and
come full circle back to
us and impact our health.
So this is important.
You know, I love to
talk about the science, and
there are real benefits to
our mind, our body, our
(15:35):
emotional well-being, that comes
from volunteering.
So we'll do that.
Then we'll pause for a
Mindful Minute together.
And then we'll share some
practical ideas about what you
can do this week, what
you can think about, how
to figure out how and
(15:56):
where you might engage, or
what you're already doing, what
matters to you, wherever you
are in your life or
schedule right now.
So as we explore the
idea of volunteering today, and
the many ways it can
show up in our lives,
I want to take a
moment as I do in
each thematic episode, when I
(16:18):
focus sort of on a
topic like we're doing today,
to reflect on the ROI,
the returns on investment, the
benefits that come from doing
said thing, from volunteerism, in
this case.
And I'm talking, of course,
not about the return that
(16:39):
we get in dollars or
accolades, but really in terms
of our health, our vitality,
meaning and purpose, our connection,
and even long-term well
-being.
So some people call this
service to others.
Others call it giving back
(17:00):
or lending a hand, being
there for someone, or doing
something that makes a difference.
However you name it, the
science is pretty clear that
volunteering can pay dividends, so
to speak, if we're using
ROI language.
And it can give back
(17:21):
and pay dividends on our
mind, body, and spirit.
So you'll hear how it
supports our mental health, protects
our brain and cognitive function,
and even improves our physical
well-being and longevity.
These aren't just feel-good
ideas, then.
They're backed with real data,
(17:43):
which is always cool when
science comes along to back
up maybe what our mind
already knows or what is
intuitive.
But it's really cool to
find out that science exists
to show us a little
bit more the why or
what or how.
So if you've ever felt
a little lighter, maybe, after
(18:03):
helping someone, if your heart
felt just a little happier,
maybe, or fuller after volunteering,
it turns out there's a
reason for that and science
to go behind it.
There's something that researchers call
the 'helper's high.'
I think that's really cool.
The 'helper's high'.
And it's a real physiological
(18:25):
response and not just a
cutesy figure of speech.
Volunteering has been shown, get
this, to release feel-good
chemicals like oxytocin and dopamine,
the same neurochemicals we experience
during joyful moments, meaningful connection,
(18:47):
and after a good long
run.
So helper's high like a
runner's high or that feel
-good chemical bath.
That's a real science term.
But the 'helper's high', like
that chemistry that sort of
bathes our system to make
us feel good.
And this isn't just a
(19:07):
fleeting mood lift, even though
that feels really good.
I'll take it sometimes.
But it's like a two
-way current, actually.
While you're giving your energy
out, you're also receiving something
powerful in return, emotionally, physically,
even cognitively.
So here's what the research
suggests and has reported.
(19:29):
One large study from Harvard
followed nearly 13,000 older
adults for over a decade.
And they found that those
who volunteered about 100 hours
per year or approximately about
two hours per week, if
you do the math, had
a 44% lower risk
(19:52):
of death.
I'll let that sit there
for a second.
Two hours a week, a
44% lower risk of
death.
They also had and showed
statistically more physical activity, fewer
physical limitations, better self-rated
health.
(20:12):
These are things that are
immediate and that you really
feel.
And on the emotional side,
they felt more optimistic, a
sense of more purpose in
their lives, and had experienced
less loneliness and depression.
So just two hours a
week is what this research
(20:32):
showed.
It's like one long grocery
run or running some errands.
It's like a good chat
with a student over coffee.
Volunteering can happen in small
amounts.
It can be cumulative.
It can be bigger chunks
less frequently.
This was 100 hours in
(20:53):
a year.
And I'm just breaking it
down so we can get
a sense of what that
means weekly.
But you can do it
in a variety of ways.
And it's not just good
for the heart.
It's good for the brain
as well.
Another national study found that
the same amount of hours,
roughly about 100 hours a
year, was associated with better
(21:15):
cognitive function over time.
Interested now?
And why is that?
Well, because volunteering leads to
more social interaction, generally more
movement, and generally more mental
engagement.
So it becomes like a
workout for your mind, a
workout for your memory, and
(21:37):
for your outlook.
And then I just want
to mention one more study
here.
In a more recent study,
just in the last couple
of years from Japan, researchers
looked at the impact of
volunteering weekly.
So now this was really
just once a week.
And the impact on older
adults' well-being.
And they found higher social
(21:59):
well-being, more frequent pro
-social and altruistic, giving, loving
behaviors, and fewer depressive symptoms.
So if we break this
down and boil it all
down, to put it simply,
volunteering even in small doses
is good for our hearts,
(22:19):
our mind, and our soul.
And it really can be
as simple or small, or
seemingly small.
It's not small, but small
in terms of time.
But offering time at a
food bank, reading to a
child or a senior, depending
on where you are in
(22:40):
life, mentoring a student or
tutoring a student, or helping
with something in your own
neighborhood.
You don't have to start
a nonprofit to volunteer.
You don't need a ton
of time or money.
You don't even have to
sign paperwork to get involved.
(23:00):
Other people don't even have
to know unless you decide
to engage directly with others
or an organization.
So I like to think
of it like drinking water,
maybe.
Small sips regularly are what
make the biggest impact over
time.
You don't gulp gallons and
(23:20):
then not drink water the
rest of the week.
Similarly, to reap the benefit
from volunteering, it appears that
doing it in small doses
and building it into your
life the way it fits
works the best.
And that's so cool.
So to briefly recap those
(23:40):
three powerful areas, volunteering supports
mental and emotional health, helps
keep our brains sharper longer,
and is linked to better
physical functioning and even longer
life.
So what's beautiful about volunteering
is that it doesn't just
help others, as I mentioned
before, it connects us to
(24:02):
the world and to others
and to our community.
It reminds us of our
place in the world and
our power to contribute something
meaningful within our waking minutes.
Those are pretty powerful returns
or benefits, I think, from
doing something.
And these are personal.
These come back at you
(24:22):
for giving forward.
So now, before we turn
our minds to exploring what
we can actually do, what
it looks like in our
daily life from the structured
to the spontaneous, and I
have a few ideas for
that, planned or impromptu.
What I'd like to do
is take a brief pause,
(24:43):
as we like to do,
for a Mindful Minute.
This is our minute to
reflect and breathe and connect.
It's a way that during
an episode, I can be
confident that if you're listening,
that you get one minute
for yourself to just be
and to engage one of
(25:04):
your waking minutes in a
way that hopefully is peaceful
and centered and help you
reset.
So we'll dive into the
many meaningful ways to give
back, but this one is
giving into yourself.
So as we take a
pause, I think today's sort
of mindful minute should be
(25:25):
about giving and flow and
connection.
So we'll reflect on the
idea of giving, not as
an obligation, but as a
quiet kind of light.
So I was thinking of
a natural gesture that maybe
you've experienced before, where you
(25:46):
take your candle, literally, if
you've ever done this before,
and you light someone else's
candle with it.
When you do that, if
you think about it, it
doesn't take your light away,
but it helps light someone
else's, and effectively, it brightens
the whole space, if you
(26:07):
pass it on, and warms
the whole space, and literally
connects us through that flickering
light.
So whether it's your time,
or your attention, your presence,
or your care, giving doesn't
have to be grand, to
be powerful.
It just needs to be
offered, to share your light.
(26:28):
So wherever you are, let's
take a comfortable sort of
preparatory breath.
We'll take that together.
Make sure that your feet
are hopefully flat on the
ground, that you feel centered,
shoulders relaxed.
You can gaze downward, or
close your eyes if you
wish.
Let's take a preparatory breath
as we start to sort
(26:49):
of bring light into our
mind, and have this mindful
minute together.
So let's breathe in through
our nose, out through our
mouth, and let's begin.
Let's breathe simply.
(27:19):
Think about that flickering candlelight,
and how you focus on
the warmth, and that you
have the light.
Picture yourself passing it to
a neighbor, or a friend,
your family member.
(27:46):
Keep breathing, and breathe in
through the nose, out through
the mouth.
Continue to let that candle
flicker.
Final breath, out through the
mouth.
There we are.
(28:09):
Isn't it just amazing how
one single minute can bring
a little clarity, a little
light, maybe even a little
bit of calm?
Thank you for lighting that
candle with me today, and
sharing a Mindful Minute together.
So when we offer a
moment of our time, or
(28:29):
our care outward, we're not
just adding to someone else's
life.
We're expanding something within our
own.
Hopefully I established that with
a evidence a few minutes
ago.
It might feel like a
warm glow, or a little
lightness in your chest, that
helper's high, a little more
meaning stitched into your ordinary
(28:51):
day.
At the end of the
day, the days that you
give forward, what do you
think you remember?
What do you give gratitude
for?
Many things, but you know,
like the full heart feeling.
It's very real, and it's
even measurable.
Volunteering doesn't have to be
formalized, or frequent even, to
matter.
(29:11):
The brief gestures, the check
-in texts with others, a
shared smile, even a five
-minute favor that you might
do, it can shift our
own outlook right in the
minutes we're in.
I want to emphasize this
isn't about doing it for
us, but I want to
just make sure that you
know how much what you
do for others, you benefit
(29:34):
from as well.
Because in the end, these
minutes are our life.
They become our life.
They are our memories.
So this week, just a
few things to think about,
and ideas maybe that you
can think about in where
(29:56):
you're at already.
Maybe you're an active volunteer
already, and this is a
great reinforcement of saying, well
done.
Look at the benefit that
you are getting.
Look at all that you
are giving.
Let's take a moment and
celebrate that quietly and internally.
Or maybe you want to
look outward and engage in
(30:17):
some way, or consider doing
so.
So this week, maybe think
about a person that you
could reach out to, maybe
one person.
Sometimes we make the list,
we're like, all these people,
or these are all the
things I can do.
But reach out to one
person.
Ask how they're doing, or
offer to help in some
(30:37):
little way.
Someone just popped into my
mind after this episode, someone
that I haven't been in
touch with in a while,
and I'm going to reach
out to her.
You can look up local
opportunities if you're interested.
You can check your local
library, or school, or a
neighborhood site.
Sometimes there's even on some
of the library sites and
(30:57):
different not-for-profits in
your local area, there's sometimes
even a tab that will
say, like, get involved, and
it makes it easier to
scan for ways to get
involved as well.
You can focus local in
your neighborhood.
You might do something neighborly,
like bring in a trash
can for someone, or walk
someone's dog maybe, or write
(31:19):
a quick thank you note
that you've been meaning to
send either to someone else
or someone in the neighborhood.
Maybe there's some gesture that
you notice, and you want
to surprise someone with a
quick thank you.
Of course, you can role
model giving in your spirit
and attitude, and that takes
just being present.
(31:40):
If you're a parent, or
if you have someone younger
in your life, you might
also invite them in to
do a 10-minute act
of service, or to join
you if you volunteer.
It doesn't have to be
a full-blown production, just
something shared together, and maybe
take a quiet moment for
yourself to reflect and ask
(32:01):
yourself if there's a cause
or community that matters to
you, and what could be
one small step that you
could take in the direction
of volunteering or getting involved
this month.
So, as we get toward
wrapping up for today, I
want you to consider something
more specific, and then I'll
(32:23):
give you a few examples
and ideas to take you
through the week, and then
we'll be off on our
way enjoying the rest of
our waking minutes.
But if you had just
30 minutes to give this
week, how would you spend
them in service of someone
else or some other entity?
So, I want you to,
(32:43):
you know, challenge yourself.
If it's a challenge, just
ask yourself more simply.
If you had just 30
minutes to give this week,
how would you spend those
minutes in service of someone
else?
Sometimes asking this to yourself
and reflecting even for a
couple minutes reveals more than
(33:03):
we expect.
So, hopefully you have a
few ideas that you can
take into your week this
week, whether it's sort of
micro-volunteerism or more formalized.
All of it matters.
All of it counts, and
now hopefully you know why.
Thank you truly for spending
(33:24):
some of your waking minutes
with me today.
I'm excited to hear what
you're involved in, so please
reach back to me, reach
out to me, and share.
I love to learn, and
we usually gain so much
when we share as a
community.
We're truly better together, and
(33:44):
there's so many things that
you are doing that inspire
each of us, and I
want you to know that,
and everything matters.
And it's not about accolades,
but I like to recognize
when all of us are
participating toward living a healthier,
(34:05):
more vital lives for ourselves,
our families, and here for
our community as well.
So, if you enjoyed this
episode, I'd be so grateful
for you to share it
with a friend.
If you really enjoyed it,
please leave a kind comment
or review it means more
than you know, and if
you haven't, please subscribe and
(34:26):
be part of our growing
community.
It really helps continue to
grow and bring us closer
together, and I really appreciate
that.
You can find more, including
the show notes about today,
links to the studies we
talked about, you can find
those in the show notes,
(34:47):
and you can find more
also at wendybazilian.com.
You're always welcome to reach
out to 1KWM@wendybazilian.com
- that's my email, and
on Instagram, please join, please
follow along, please engage at
@1000WakingMinutes.
I'm Dr. Wendy Bazilian, your
(35:08):
host of 1,000 Waking Minutes,
and until next time, be
well.
Thank you for tuning in
to 1,000 Waking Minutes.
A huge thank you to
our amazing collaborators, including our
production and marketing teams, and
Gabriela Escalante in particular, to
(35:28):
the ultra talented Beza for
my theme music, my lifelong
friend and artist Pearl Preis
Photography and Design, to Danielle
Ballantyne, Jen Nguyen, Joanna Powell,
and of course my family,
and everyone working tirelessly behind
the scenes, and to you,
our valued listeners, I so
appreciate your support.
If you enjoyed today's episode,
(35:49):
please consider leaving a comment,
writing a review, and giving
1,000 Waking Minutes, that's us,
a five-star rating.
And please hit subscribe on
Apple Podcasts, Spotify, or wherever
you enjoy your podcasts.
Please follow and stay connected
at wendybazilian.com, and don't
forget to share with your
friends.
Your support helps us grow
(36:11):
and bring you more great
content.
Until next time, find some
simple opportunities to optimize those
1,000 Waking Minutes each day.
(36:50):
you
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