Can more plant protein in your meals help you live longer? Is it too late to start exercising if you’re over 60? And what’s the one form of magnesium that may actually help improve your sleep and next-day memory?

In this “Science You Can Use” episode of 1,000 Waking Minutes, Dr. Wendy Bazilian shares three new research studies that go beyond the headlines and into real life. These studies offer timely, practical takeaways about what’s on your plate, how much you move (even if you’re starting now), and how you sleep and restore. No pressure. Just useful insight to help shape a sharper, more vibrant day.

WE DISCUSS:

(1:14) Welcome and what we’re going to cover today

(5:35) Study 1 – Plant Protein and Longevity: What 57 years of global data reveal

(13:36) Study 2 – Movement and the Brain: How even 10 minutes a day can reduce dementia risk 

(21:02) Study 3 – Magnesium L-Threonate: A unique form of magnesium that improves sleep and memory

(29:32) 3 Things to Try This Week: Simple shifts to test out in your life

(30:33) Gratitude and a reminder to tune in next time

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email: 1KWM@wendybazilian.com

PLEASE SUPPORT:

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together.

A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

The information shared in this podcast is for educational purposes only and should not be considered individual medical or health advice. Always consult with your trusted healthcare provider before making any changes to your diet, exercise, or medical treatment.

REFERENCES:

Study 1:

Andrews, C. J., Raubenheimer, D., Simpson, S. J., Alhiabi, M. M., & Makarem, N. (2025). Associations between national plant-based vs animal-based protein supplies and age-specific mortality in human populations. Nature Communications, 16, Article 3431. https://doi.org/10.1038/s41467-025-58475-1

Study 2:

Wanigatunga, A. A., Dong, Y., Jin, M., Leroux, A., Cui, E., Zhou, X., Zhao, A., Schrack, J. A., Bandeen-Roche, K., Walston, J. D., Xue, Q. L., Lindquist, M. A., & Crainiceanu, C. M. (2025). Moderate-to-vigorous physical activity at any dose reduces all-cause dementia risk regardless of frailty status. Journal of the American Medical Directors Association, 26(3), 105456. https://doi.org/10.1016/j.jamda.2024.105456 

Study 3:

Hausenblas, H. A., Lynch, T., Hooper, S., Shrestha, A., Rosendale, D., & Gu, J. (2024). Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X, 8, 100121. https://doi.org/10.1016/j.sleepx.2024.100121

It's not always the big

changes.

It's the daily ones that

protect our health.

In this episode, I'll bring

you three new studies.

How plant protein may help

you live longer.

Why short bursts of movement

matter more than ever for

our brain.

And finally, a promising new

approach in our pursuit of

better sleep.

I'll be breaking down the

science.

Science worth your waking minutes.

We experience 1,000 waking minutes

on average every day.

How are you spending yours?

I'm Dr. Wendy Bazilian and

you're listening to 1,000 Waking

Minutes.

I can't wait to connect

with you here with practical

ways to eat well, move

daily, and be healthy.

To optimize every waking minute

you live for a happier,

healthier life.

Thank you for sharing some

of your waking minutes with

me today.

Let's get started.

I'm saying yes to better

days, yes.

I'm on my way, yes.

It's gonna be okay, yeah.

Welcome back to 1,000 Waking

Minutes.

I'm Dr. Wendy Bazilian and

I'm so glad you're here.

We're choosing to spend a

few of our precious waking

minutes each day together.

So this is one of

our Science You Can Use

episodes.

These are periodic stops along

the way in the podcast

when I have identified or

bring you a few fresh

studies that have recently caught

my attention or that I

think are worth a closer

look.

Not in a newsy headline

kind of way, but sort

of how could this show

up in my real life

kind of way.

And really that's the point,

right, for us.

We're all trying to figure

out how to live well

across our waking minutes in

our lives toward a well

-lived and hopefully long and

vital life.

Maybe not perfectly, but with

more purpose and hopefully a

little more joy and more

intention.

So these episodes are sort

of a way for us

to get curious together.

Maybe some headlines you've heard

or seen.

So in each of these

episodes, Science You Can Use,

I call them, we generally

draw from the three pillars

that guide the podcast, eat

well, move daily, and be

healthy.

And through this lens, we

look at real studies, current,

relevant, and peer-reviewed science.

If I don't bring you

peer-reviewed science, I will

tell you, maybe it's a

poster session at a conference,

something compelling that's underway, but

I'll always share where the

science comes from.

And in this science, I

try to select current studies

that may help shape how

we shop or cook, how

we move through our days,

how we sleep or how

we think, how we care

for ourselves in this very

full, sometimes noisy, but also

hopefully beautiful life.

So maybe you're listening today

while out walking your dog.

Maybe you're doing dishes.

Maybe you're in your car

driving to or from work

or between errands.

However you found your way

here today, I hope this

episode gives you something real

to carry with you into

the rest of your day

and your week.

So today we'll look at

three studies.

The first and one study

is about what's on your

plate.

So the eat well part,

and in particular about protein.

And it's through a global

analysis of plant-based protein

intake and its link to

longer life.

Good thing.

Then we will talk about

movement and not just for

us lifelong athletes, if you're

one of those, but for

all of us.

And according to a compelling

study, why daily movement of

any duration is linked to

good brain health and preserving

it as we age, even

if you start later in

life.

And finally, we're going to

take a closer look at

magnesium.

In fact, a form of

magnesium called L-magnesium threonate [magnesium L threonate],

a specific form of magnesium

that research suggests may help

support deeper and better sleep

and better cognitive performance.

I'm not here giving you

the musts or any magical

thinking, but I would like

to explore what the evidence

says and how it might

gently nudge us forward toward

decisions that will align with

the kind of life that

we want to live.

So I've dug into the

data and I'll share it

with you in a way

and put it into action,

because science would just stay

stuck on the library shelves.

I still picture library shelves

for these, but in the

digital library shelves, in the

journal articles.

But I really think the

good research should move into

our kitchens, into our calendars,

and even into our wind

down routines, as you'll see.

First up is study one,

eating well.

This is about plants, about

protein, and about longevity.

And in other words, the

relationship between plant based protein

and living longer.

So you've probably heard already

that plant protein can be

good for you.

But this new study that

came out of the University

of Sydney looked at the

idea on a massive global

scale.

So this was published in

Nature Communications just in April

of this year, 2025.

And the researchers analyzed 57

years of data across 101

countries.

Like I said, global data

over a long time.

And this wasn't the usual

type of nutrition study where

people might fill out food

logs or surveys or be

followed about what their diet

was.

This one used national level

food supply data.

In other words, what was

actually available in each country

over time.

And they used this from

balance sheets from the World

Health Organization and the FAO.

And they combined it with

World Health Organization mortality records.

So they weren't asking, did

you eat tofu this week?

Or did you have beans

or nuts?

They were asking in general,

how much plant based protein

or animal based protein was

in the national food supply

over decades?

And how does that relate

to how long people live

in those countries?

Or how long people tend

to live, I should say.

And what they found was

indeed fascinating.

The major finding was that

countries with more plant based

protein in their food supply

tended to have higher adult

life expectancy.

In other words, they lived

longer.

Additionally, the researchers found that

more animal protein was linked

and associated with higher adult

mortality or death.

However, it showed that the

animal protein was linked with

lower mortality in infants and

children.

Again, there was a link

between plant based protein supply

and longer life in adults.

There was a link between

animal protein and higher mortality

or death in adults.

But the animal protein had

a positive effect, the supply

of that for infants and

children.

This might sound surprising at

first, but it actually tracks

with what we know in

science.

Animal proteins are generally more

bioavailable, meaning they're generally easier

for the body to digest

and absorb.

They also take some different

metabolic pathways to break down

and whatnot, the whole protein

animal food supply itself.

But the fact that animal

protein is more bioavailable and

easy to break down is

really important during the growth

years.

And so with infancy and

childhood, early childhood development, when

absorbing proteins can support development

and think on a global

scale, it has a positive

effect.

But in adulthood, the long

term pattern of high intake

of animal protein, especially the

red meats and the processed

meats, has been linked to

higher risk of things like

heart disease, diabetes, some cancers,

especially colorectal cancer.

And if we think about

plant proteins coming in a

bigger package, they typically come

with fiber, which animal proteins

don't usually carry.

So plant proteins, they have

fiber, that's a biggie, which

supports heart health.

It helps manage blood sugar,

helps promote satiety, and helps

feed the gut microbiome.

And we've learned that that

plays a central role in

everything from immunity to mental

well-being.

And fiber is one of

the most under-consumed nutrients

in the U.S. and

also abroad.

In the U.S., a

whopping 93% of us

don't meet the recommendations for

fiber.

And of course, beyond that,

plant protein sources also come

bundled with other bonuses.

They come with antioxidants, polyphenols,

vitamins and minerals, other phytochemicals,

and less saturated fat.

As a result, plant proteins

can also help reduce inflammation,

in addition to supporting gut

health, as I mentioned with

the fiber.

And they tend to, by

and large, encourage a more

varied whole foods-based eating

pattern.

So this was big picture.

Let's keep that in mind.

It's called an ecological study.

It was not a randomized

trial or a direct test

of individual diets, but it

does support what we see

in the long-lived populations,

things like the blue zones

or regions of the world

like Okinawa and Ikaria, Greece.

When more plants are on

the plate more often, people

tend to live longer.

So what do we do

about that?

We need a refresher on

our plant proteins, perhaps.

Let's think about putting it

into practice for a moment

and make it practical and

delicious.

You can add plant proteins

to your very next meal.

So think about maybe lentils

in your salad.

You can add chickpeas or

hummus to your wraps.

You can sprinkle seeds and

nuts into your oats, your

oatmeal, even on your toast.

How you layer your toast

with spreads, you can sprinkle

some nuts and seeds there.

You can have nuts in

salads and snacks.

You can make taco filling.

You know, I love to

make a taco filling that's

all vegetarian, made with walnuts

and spices and herbs, sort

of like a vegan chorizo.

But you can make blends

as well.

And lentils can become taco

filling.

And there's lots of things

you can do there.

You can add it to

your grain bowl.

You can stir nut butter

into smoothies or spread it

onto toast.

And yes, tofu is a

plant-based source of protein

that comes from soy.

So you can enjoy that

grilled or marinated, blended into

dressings even, and into stir

fries, which may be more

familiar for some of you

listening.

And edamame, of course.

I love edamame.

My daughter loves edamame.

Soybeans that are boiled and

maybe salted or put some

spices on them.

They can be simple and

satisfying.

So the takeaway here with

this study is not cut

out animal protein.

It's simply, let's put some

balance to it.

You know, if you enjoy

animal protein, let's allow plant

proteins to have a little

more space on your plate,

in the plate real estate,

I like to say.

So by gradually shifting some

of your meals, adding bean

-based chilies, tofu stir fries,

a handful of walnuts, this

can all add up over

time.

And these small, simple changes

can support a healthier, longer

life.

So everyday foods supporting long

life, that's a win.

And this was an interesting

study and way to approach

that through the food supply.

And personally, it's important for

us to think about, as

we plan our meals, what's

the impact of our choices,

whether we choose this or

that, or this and that,

as we walk through our

day.

Okay, so next up, study

number two about moving.

Move your body, even if

you start later.

That's the bottom line for

you.

I'm going to put it

right up front.

Maybe you've been active all

your life, or maybe not

so much.

There's a really interesting story.

I'm going to save this

for another episode, but I

remember learning about Hulda Crooks,

a woman who summited Mount

Whitney.

I'll have to check my

facts on that.

But she didn't start exercising

at all until she was

around 50, as I seem

to recall.

And she summited Mount Whitney

many, many times, never really

having done exercise in any

kind of consistent or way

that we consider exercise today

at all.

So here's the good news,

and I'm going to share

a study to support it.

Even if you start moving

later in life, it can

still make a powerful difference

for your brain.

A 2025 study just out

recently, published in the Journal

of the American Medical Directors

Association, it looked at about

90,000 individuals living in

the UK.

Most of them were in

their 50s and 60s, and

they wore wearable activity trackers.

There's a number of different

kinds out there, but they

had activity trackers that they

wore during the day.

Researchers at the Johns Hopkins

Bloomberg School of Public Health,

those were the researchers who

asked this question, what they

wanted to know.

How does physical activity at

any amount relate to the

risk of developing all-cause

dementia?

Something I would like to

know, too.

They have the tools, the

methods, and the data set

to ask this question.

And the results were striking.

I think you're going to

find this appealing.

Even very small amounts of

moderate to vigorous activity between

just 1 and 34 minutes

a week.

I just said that.

Let me repeat that.

As little as 1 to

34 minutes per week were

linked with a 41%

lower risk of developing dementia

over about four years that

they looked at in this

study.

But it didn't stop there.

It was true that the

more movement, the greater the

benefit.

When the minutes increased from

35 to 69 minutes per

week, the results were a

60% lower risk of

all-cause dementia.

70 to 139 minutes per

week.

Now on the upper limit

there, we're just approaching about

30 minutes, five days a

week, at a 63%

lower risk.

And 140 minutes per week,

just about 30 minutes a

day, five days a week,

on average, if you put

that math together, a 69

% lower risk.

So, yes, just few minutes,

just a few minutes, I

should say, can add up

to real protection over time.

And here's my favorite part

of this.

This benefit held true regardless

of frailty or age.

So even older adults who

were considered frail saw significant

brain benefits from moving more.

The more you moved, your

brain benefited.

So this means it's never

too late.

I love that.

I love when science shows

us things that should be

common sense, but sometimes we

don't want to believe it.

This is one.

So it doesn't have to

be extreme.

Just a bit of walking,

stretching, dancing, gardening, what some

people call exercise snacks.

I sort of like that,

exercise snacks, can help keep

your brain sharper longer.

So movement isn't just good

for your heart and your

muscles and your mood and

all the things I love

to talk about.

Movement is medicine for the

mind.

Let's say that again.

Movement is medicine for the

mind.

So this is powerful because

so often we're fed the

idea that only if we

get like real exercise or

if it happens in a

gym or a class or

on a Peloton or wearing

the latest gear, that's what

counts.

But this study reinforces that

everyday movement counts.

So what can we do?

If you've been moving, keep

going and pat yourself on

the back and your brain

should be thanking you right

now.

Thank you, body, for doing

that movement.

If you're getting started later,

it's not too late.

And start with just what

feels doable.

I said one to 34

minutes in a week.

Start with what's doable.

Is it a 10-minute

walk after dinner?

Can you stretch in the

morning?

Can you park a bit

further from the store?

I know you've heard these

tips before, but they really,

really matter and they really

add up.

Will you actually take the

flight of stairs right beside

that escalator or instead of

an elevator?

And definitely, when you can,

if you can, make it

fun.

Maybe you put on some

music that you love to

dance to when you're cooking

or chopping or folding or

anything, or just because, and

dance around a little bit.

So it's not about the

steps.

It's not even about how

much and how hard.

It's about doing it, period,

engaging your body, and it

helps your brain.

And when you engage your

body, you're engaging your brain,

frankly, at the same time.

And it gives your brain

what your body and your

brain crave, blood flow, oxygen,

mental challenges, balance, gives some

rhythm.

So I want to be

sure to say this gently

but repeat it enough times

because I've heard from people

that sometimes we move until

we get the right moment.

We feel right until the

fog lifts so that we

can do it after the

fatigue passes, you know, next

week I'll start.

But this study does remind

us that the movement is

the thing that may lift

the fog, it may sharpen

the focus, it may reduce

the fatigue, and it can

help us not just physically

but also mentally and emotionally.

So even if you've been

the person who's never been

one for exercise or it's

been a while since you

have, it's not too late.

Start small but start.

In my life, I've seen

how quickly the impacts of

like a little neighborhood walk

can spur you on again,

even if you've had a

long day and you feel

like, oh, I just want

to sit down for a

while, I just want to

relax.

It can give you a

second wind.

It can give you certainly

a clearer mind.

And maybe you've felt this

too.

And this is the science

that says, yes, this is

real.

Yes, it matters.

So take that into your

waking minutes and keep moving.

I promise you'll feel good

doing it.

And the third study I

want to share with you

today is about sleep, the

mind, and magnesium L threonate and

8.

Now, what is that?

Magnesium has sort of been

having a moment lately.

I've been seeing more and

more articles about it, seemingly

more studies coming out, but

maybe it's more attention in

the news, athletes using it,

people increasingly using it for

sleep, more supplements on the

market that are sort of

promoting magnesium for a variety

of reasons.

And it really is for

a good reason overall.

Magnesium is involved in more

than 300 biochemical reactions in

the body, including our muscle

function, which is why you

might hear about it in

performance and with athletes or

with muscle cramps and things

like that.

It plays an important role

with energy metabolism.

And it also plays a

role with sleep.

So I want to talk

about sleep because that's what

this study is about, and

more specifically, the kind of

sleep that actually helps you

wake up and feel like

you've slept, if you know

what I mean.

Because let's be honest, we've

all had nights where maybe

we've gotten the seven to

eight hours with our head

down and in the bed,

but wake up groggy or

foggy or just flat out

tired.

The nutrient in particular that's

showing promise here is magnesium,

and more specifically, a form

that maybe you haven't heard

of before, magnesium L threonate.

So magnesium isn't new in

the wellness scene.

You've seen it promoted for

the things that I mentioned

before, muscle relaxation, digestion for

many people, to help with

constipation for some, for stress

support even.

But not all forms of

magnesium act in the same

way in the body.

So magnesium L threonate is special

because it is one of

the only forms that can

cross the blood-brain barrier.

That means it might have

more direct effects on brain

function.

This is a hypothesis, including

memory, focus, and even sleep

quality.

So a 2024 randomized double

-blind placebo control trial that

was published in SleepMed looked

at 80 adults between the

ages of 35 and 55

who had mild sleep complaints.

So not full-blown insomnia,

but maybe a little like

you and me.

But in other words, like

difficulty falling asleep and staying

asleep or waking up feeling

unrefreshed.

For three weeks, participants took

a gram of magnesium L threonate

daily or a placebo, and

it was a double-blind

placebo-controlled trial, as I

mentioned.

The researchers didn't ask just

how they felt, but they

used wearable devices.

Some of you have heard

of the ring.

You know, they didn't name

the ring in the study,

but you might have heard

of the Oura ring, for

example.

And they measured sleep metrics

there, as well as collecting

feedback through detailed questionnaires on

mood and memory, on alertness

and energy.

And here's what they found.

The participants fell asleep faster.

They had fewer nighttime awakenings.

Their sleep efficiency, what it's

called, and total sleep time

improved.

So they were better sleepers,

in other words.

And they experienced better next

-day cognitive function, like memory,

focus, and attention.

And isn't that what it's

all about?

Well, it's about a lot

more than that, but that's

our wake-up alertness factor

that we're like, oh, I

got a great night's sleep

last night.

I feel focused.

I feel alert.

I can function at my

best.

So this really wasn't just

about getting more minutes in

bed.

It was getting more restorative

sleep.

And you've heard me talk

about restoration and rest before,

but restorative minutes are those

minutes that deeply matter across

our 1,000 waking minutes.

So I'm always food first.

But if you want to

support your magnesium levels naturally,

you can always look first

to the food.

Leafy greens like spinach, chard,

and kale.

Nuts and seeds are good

sources of magnesium.

They vary by nut and

seed, but almonds and cashews

and pumpkin seeds are good

examples.

Legumes and beans like black

beans and lentil and edamame,

a plant-based protein as

well, those are sources of

magnesium.

And even dark chocolate in

moderation has some magnesium.

Just two tablespoons of pumpkin

seeds, as one example, has

40% of your daily

magnesium needs.

A half cup of cooked

spinach has 20%.

So real foods have real

impact.

But if you are already

covering your basis or just

want some additional support and

are not feeling rested, or

if your brain is just,

like, fueling on all cylinders

and feeling empty, you might

consider, it might be worth

considering anyway, magnesium L threonate and

8.

So while we're here talking

about magnesium, I want to

remind you that magnesium also

plays that role in muscle

function and gut motility.

It helps ease tension and

cramping, especially around hormonal shifts.

It may have a nice

role to play around the

menstrual cycle, as one example

of a hormonal shift.

It's really a multitasking mineral,

but the form really does

matter.

So the typical dose of

magnesium L threonate in

supplements is around 2,000

milligrams per day.

That provides what is about

144 milligrams of elemental magnesium.

So it's not the same

as other forms that you'll

see on a label.

And that's why I always

want to reinforce that it's

important to talk to your

primary care doc or a

registered dietitian.

It could be a great

call before starting any new

supplement, especially if you're on

medications or if you're managing

some kind of other health

condition.

If you start adding supplements

to your current routine and

want to do that, also

always search a source and

a brand you can trust.

That's good manufacturing practices.

You want to see the

GMP on the label.

I've gone over this before

in other episodes, and I'll

do a whole one about

this sometime, but you want

to make sure there's independent

quality tests.

And of course you want

it to be something you

can afford because you want

to take it as directed

to see the potential benefits

and if they'll come, that

you're seeking.

But this is definitely an

area to watch and keep

your eyes on and see

and be aware that there

are different forms.

And especially if you're trying

to sleep well, think clearly

and feel more restored in

your waking minutes.

Think about magnesium and sort

of follow that story.

And I'll continue to share

science as it comes out.

So to recap for today,

this is our science update

episode, science you can use

evidence for your every day.

I like to call it

that too.

And we explored three new

studies that give a fresh

take on the choices we

make and how they can

support a longer, a sharper,

a more vibrant and restorative

life.

Eat well, more plant protein,

plain and simple.

There's lots of studies, but

this one to support longevity

and reduce chronic disease risk.

Moving daily, even small doses,

the smallest one minute a

week made a difference.

Can you believe that?

But more created more impact

on reducing the risk of

dementia and be healthy, better

sleep.

And next day focus may

be something that is supported

by magnesium L threonate.

So again, not overhauling your

life here.

These are small thoughtful steps

that you can insert or

add into your waking minutes.

If they fit what your

goals are, three specific things

to try this week, add

one meal this week that

is plant protein focus, a

lentil soup, a stir fry

with tofu, a handful of

nuts as your snack.

Try one thing, one meal.

Number two, block off 10

minutes a day for movement.

So I'm going a little

above the one to 34

in the week, but block

off 10 minutes, a walk

around the block, stretch in

your kitchen, take the stairs

each day.

And number three, set a

wind down cue at night.

So do something for your

sleep, your sleep hygiene.

They call it maybe turning

off screens a little earlier,

dimming the lights, putting on

calm music, help your brain

recognize it's time to rest

and consider the magnesium L threonate

.

If that's something further that

you want to layer in

or consider in your life.

So that's that.

Thank you for sharing a

few of your 1,000 waking

minutes with me today.

I'm Dr. Wendy Bazilian, and

this is the podcast where

we blend science with real

life strategy and hopefully provide

a little inspiration to help

you eat well, move daily

and be healthy.

And I hope you feel

that we've done just that

today.

If you're enjoying the show,

I'd be really grateful if

you'd subscribe and share it

with someone who might appreciate

what we are talking about

today and do leave a

kind review.

If you're inclined, wherever you

listen, you can find me

at Wendybazilian.com and

you can write me at

.

1KWM@wendybazilian.com, or on Instagram

I'm at @1,000WakingMinutes.

.

So here's to the rest

of your waking minutes today

and a restful, restorative sleep

tonight too.

And until next time be

well, thank you for tuning

into 1,000 Waking Minutes, a

huge thank you to our

amazing collaborators, including our production

and marketing teams and Gabriela

Escalante in particular to the

ultra-talented Beza for my

theme music, my lifelong friend

and artists, Pearl price photography

and design to Danielle Ballantyne,

Jen Nguyen, Joanna Powell, and

of course my family and

everyone working tirelessly behind the

scenes and to you are

valued listeners.

I so appreciate your support.

If you enjoyed today's episode,

please consider leaving a comment,

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That's us a five-star

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And don't forget to share

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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.

I'm on my way.

Yes.

It's gonna be okay.

Yeah.

I'm saying yes to better

days.

Yes.

I'm on my way.

Yes.

It's gonna be okay.

Yeah.