In this special episode, Dr. Wendy Bazilian joins Jenn Giamo and Lori Schulweis from the podcast Every Body Talks to discuss how Wendy’s 3 pillars of health can optimize your health and well-being and help you make the most of your 1,000 waking minutes each day.

Tune in to explore what it means to eat well, move daily, and be healthy —and why these six words form the foundation of a health-inspired life. You'll also hear relatable examples and science-backed tips to help you prioritize health without the pressure of perfection. Ready to feel inspired, equipped, and motivated - and laugh a little? Hit play!

FROM THE EPISODE:

“So this idea of time being a finite currency every day, it's really non-refundable, and the fact that, unfortunately, you can't bank it for another day, it really resonates with me, and I think you'll connect with it as well.”

WE DISCUSS:

Audio: 

(1:14) Introducing Jenn Giamo and Lori Schulweis and their wellness-focused podcast, Every. Body. Talks.

(5:12) About 1,000 Waking Minutes and the importance of life’s currency

(10:17) How most of us spend 10% of our waking minutes and how to re-think this behavior

(11:55) The 3 pillars of health—why they matter and how flexibility is built in

(21:10) The science of forming habits and why it takes longer than 21 days

(23:52) A FREE resource to check how you’re spending your time

(25:09) Breaking free from guilt around exercise and rest days and finding balance and joy in the present

(31:03) More about what it means to Move Daily and Be Healthy 

(41:46) How I maintain balance across the 3 pillars

(44:37) A Mindful Minute to reflect, reset, and take one small, joyful step toward better health

(48:30) Closing remarks and gratitude to my team and you for joining me on this journey

Get my FREE resource: A Daily Time Check (http://wendybazilian.com/timecheck). A simple, step-by-step guide to examine how you spend your time, reflect on your daily time allocation, and identify areas for positive change.

Full episode of Every. Body. Talks. 

75 - Dr. Wendy Bazilian: The Three Pillars of Health

https://podcasts.apple.com/us/podcast/75-dr-wendy-bazilian-the-three-pillars-of-health/id1697412102?i=1000682390907  

Follow Every. Body. Talks.: @every.body.talks @jenngiamo @schully

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes

Visit my website: wendybazilian.com

Email me topics you want covered on the podcast: 1KWM@wendybazilian.com

PLEASE SUPPORT

If you’re enjoying 1,000 Waking Minutes, help us grow!

• Subscribe to get new episodes as soon as they drop.
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• Comment & Join the conversation! Share your thoughts or questions by visiting wendybazilian.com or connecting with me on social media.

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

Phillippa Lally, Cornelia H. M. van Jaarsveld and Henry W. W. Potts et al. How are habits formed: Modelling habit formation in the real world. Eur J Soc Psychol. 2010. Vol. 40(6):998-1009. DOI: https://onlinelibrary.wiley.com/doi/10.1002/ejsp.674 

Crum, A. J., & Langer, E. J. (2007). Mind-set matters: exercise and the placebo effect. Psychological science, 18(2), 165–171. https://doi.org/10.1111/j.1467-9280.2007.01867.x 

Recently, I shared some waking

minutes with my good friends,

Jenn and Lori on Every

Body Talks.

And we had the best

time talking about practical ways

to feel great, stay healthy

and make the most of

every day.

Today, I'm bringing you highlights

from that conversation and sprinkling

in a few extra thoughts

and insights along the way.

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

♪ Hi everyone and welcome

back to 1,000 Waking Minutes.

I'm Dr. Wendy Bazilian and

I'm so glad you're here.

Today, we're doing something a

little bit different and I

hope you'll find it to

be super fun.

Recently, I had the chance

to join my good friends

on their podcast, Every Body

Talks.

This is Lori Schulweis and

Jenn Giamo and they've

got a fantastic podcast.

If you haven't heard of

it yet, I hope you'll

go discover it because they

cover everything from brain health,

nutrition, exercise, mindfulness and let's

be honest, there's a whole

lot of laughter and fun

going on on their show.

They're good friends and you

will get to know them

soon.

I love their podcast spirit

and their sort of working

mantra or mission of sorts.

They're two friends who explore

the wide world of wellness

with expert insights, personal perspectives

and lots of fun.

So there you have it.

And they have wonderful guests,

incredible experts that come on

and I'm saying yes to

all of that.

Just by way of introduction,

as we get going, this

is going to be a

replay of sorts of their

episode where I will sprinkle

in some of my own

thoughts and insights along the

way and just a preview

because you'll want to get the

whole download and interview in

full on their episode platforms.

But Jenn Giamo

has a master's degree in

nutrition education.

She's a certified personal trainer,

a Reiki practitioner, a yoga

teacher, a corrective exercise specialist

and founder of Trainers in

Transit, which is a personalized

exercise program that basically comes

to you and has a

team of people that work

with her and work on

her client's personal goals, which

is incredible.

Lori Schulweis is a longtime

friend of mine and also

an even longer time producer

approaching three decades -

so she must've started when

she was in elementary school

or something - on Live with

Kelly and Mark where I

first met her about 15

years ago.

And we hit it off

from the start.

Those were the days of

Regis and Kelly before Kelly

took the helm with her

co-hosts and now husband,

Mark.

And I always loved Lori's

warm smile, her effervescence in

the studio, her, of course,

professionalism, but her long passion

and avid interest in health

and wellness.

She was always doing something

and she always had something

to report about, a great

hike or run that she

had done, a great program

she was engaged in and

a coach of sorts herself

as well, certainly inspiring.

She has degrees in communication

and a master's in journalism.

But if I were an

institution, I would give her

an honorary master's in all

things health because she's that

great.

Both are based in New

York City.

Both are doting dog moms

and they're just so fun

to be with.

So on their show recently,

we talked about one of

my favorite topics, the three

pillars of healthy living, eat

well, move daily and be

healthy.

We covered a lot, including

some tips that I use

in my own life and

also share with clients.

And now listeners.

So I thought it would

be fun and useful, hopefully,

to share some of the

highlights with you here.

I'll be popping into the

show along the way to

add a few thoughts, maybe

a stat or two, and

we'll wrap up with a

reflection and maybe a Mindful

Minute shared together as we

always do.

Certainly, if you love what

you hear and I know

that you will, be sure

to check out the full

episode on Every Body Talks and

subscribe to their show and

comment and do all the

things to show our gratitude

for the hard work that

goes into podcasting and bringing

great content to you.

So let's get started and

we'll start talking by the

concept of 1,000 waking

minutes.

This year, however, 2024, she

started her very own podcast

called 1,000 Waking Minutes.

I love this name and

we want to hear all about

it.

Please welcome back Dr. Wendy

Bazilian.

Wendy, welcome back.

Thank you, thank you.

I am so honored to

be invited back.

So the first thing I

want to say thank you among

peers, professional friends, and you

guys are doing such amazing

things on your podcast.

I listen religiously.

You know, Lori knows, because

I have her text.

I'll have yours soon, probably,

Jenn, that I'll send her

in the middle of the

workout.

You know, like, wow, I

just feel like I had

a conversation with you guys

and I was just listening

as I'm, you know, enjoying

my day.

So it's wee hours in

the morning, sometimes midday, you

know, it's awesome.

Any notes, any notes you

have, we welcome any sort

of- And we're happy

to also share the wealth

when we hear about yours.

Yeah, for sure.

So why don't you catch

us up on what you've

been doing and also, yeah,

like just tell us, before

we get started and really

the topic, why don't you

tell us a little bit

about the podcast too?

Since it's right forefront.

Thank you! Well, you know, we have

such, we're so simpatico in

like our missions, I think,

you know, when I think

of Every Body Talks, I think

that there's such a natural

synergy, you know, between what

I have been sort of

teaching for a really long

time and for a couple

of decades even.

And it's been in the

back of my head, it's

come out through, you know,

classes and courses and retreats

and all these different ways,

this concept, but I am

at heart, like we can

go into that later, but

like I have a liberal

arts background.

So I'm always like thinking

about the connections and the

philosophy and communications of ideas.

And then I'm a scientist

who's pretty darn good at

math.

So I'm always thinking of

like the numbers and the

orchestration and what does that

mean?

You know, like what exactly

is happening with the body?

And it hit me probably

twenty plus years ago, I

just started thinking about time.

You know, I was working

with individuals who were trying

to make strides on their

health, you know, and they

say, you know, how soon

will I lose these pounds

or how quickly can I

see benefit?

Or they would recap and

recount their life passing, you

know, different moments.

And I was just thinking

about time.

And, you know, the reality

is if you do math

on a day, it's

1,440 minutes, you know, that's

nothing new.

Although maybe, I don't know

how many people have actually

done that math, but it's

1,440 minutes.

As I was teaching about,

you know, healthy behaviors, like

how, you know, three meals

a day and does timing

matter?

When should I snack?

Should I have dinner after

seven or is that a

myth?

You know, all the things.

And then increasingly teaching about

sleep and rest and recreation

and all the things that

go with health restoration and

realizing that the science was

really building about seven to

eight hours a night of

healthy sleep.

I subtracted out that seven

to eight hours of sleep

and we were left with

1,000 waking minutes.

And it just was like,

okay, well, there's what we

have to operate with every

day for our obligations, for

our work, for our joy,

for our health.

And when people talk about

not being able to fit

things in, I've never been

the person to, you know,

say, well, then find the

time.

I just start with, well,

we have this life currency,

you know, let's see how

we spend it now and

let's see where we can

identify places to spend it

that are important to you.

And so that was where

it was born.

I had no idea about

podcasting.

I still ... do

it with trepidation, but that's

the beginning.

So I'll stop, I'll stop

right there.

No, it's fantastic.

And by the way, we

have no idea about podcasting

either.

It's a really like, it's,

you're always on a learning

curve we realize when you

do a podcast.

It's like, there's always...by the seat of your

pants.

Yeah, there's always something new

to learn that you don't

even realize.

You're like, oh, that?

And it doesn't stop, which

I think is one of

the things that makes it

fun.

I think, yeah, it is

so much fun.

And we're so excited for

yours and just bringing that

message, you know, I think

the more health and wellness

related, you know, information that

could get out there in

a reliable way, you know,

I mean, someone like you

with your background, other experts

that we've had on, I

think it's so important because

we have this, you know,

age of the TikTok trends

and social media driven, you

know, concepts of nutrition and

stuff like that.

So I'm excited, I'm excited

for you.

I know, me too, we're

thrilled for you, we really

are.

I appreciate it.

So there we were talking

about the origin of the

1,000 waking minutes in my

mind and how it came

to become a podcast that

you're listening to.

And here's a little stat

for you.

Did you know that the

average person spends 143 minutes

per day on social media?

When I read that, I

was shocked.

And by the way, that's

down from last year, which

was up pressing the limit

that I had ever seen

at 151 minutes on average.

That's basically 10% of

our waking minutes every day.

Imagine repurposing just half of

that time into self-care

or meal prep or talking

to a real live person

like a friend.

So, you know, I love

this idea of time as

currency and it's something that

we can spend, save and

even invest wisely.

When I talk about investing

time, I'm not talking about

long-term investment of like

saving our minutes today because

we can't do that.

But investing our time today

in what we do can

bring wellbeing today and may

even have longer term payoff

to your health in the

time ahead.

So one of my favorite

ways to invest waking minutes

is simple, joyful movement, which

we'll get into a little

bit later in Lori and

Jenn's episode.

But first, let's get back

to the conversation with Jenn

and Lori and listen to

a bit more about where

we talk about the three

pillars of the why behind

those six words.

So we kind of wanted

to get into, there were

so many things that we

could talk about and then,

and one of them that

we kind of thought, I

think we settled on, did

we agree?

I mean, I'm just

along, I wasn't part of

the agreement process, but sure.

No, we wanted to, you

had mentioned, you had mentioned

these three pillars of health.

And can you just kind

of explain that concept to

us what they are and

why they're essential to our

overall wellbeing?

Yeah, thanks.

Well, this is another sort

of tried and true piece

of my personal-professional mantra,

let's say.

And when I got into

the health space and the

health field, it wasn't my

first career.

You know, I went back

to school for it and

I started working with individuals

and I'd already had a

number of jobs and communicating

and writing.

And it sort of struck

me at some point that

I never ever suggested that

health is an easy pursuit.

You know, we, and we

being my husband who's in

traditional Chinese medicine.

And I, you know, I've

always sort of called it

like a part-time job.

You know, I mean, like

we've been sort of realistic

about it, it is.

You want it to be

wildly fun and you want to

find the exercise you love

and you want to do all

the, you know, make your

healthy food delicious.

You want to do all those

things, but it does take

work.

What I found challenging was

that individuals that I'd start

working with thought it meant

so much work.

You know, they thought it

meant like it was going to

be a gargantuan effort and

that therefore they were paralyzed

to ever get started.

And so over time we

started teaching and I was

teaching some classes and words,

again, liberal arts, you know,

love words and their meanings

and their multiple meanings.

You know, I was in

working toward nutrition.

I was working toward exercise

physiology.

I was looking at different

spa practices that were based

in cultural history and all

these pieces.

And six words sort of

emerged that became the name

of classes.

We would offer whole week

long retreats.

I would teach on the

topic and it was those

words, the three pillars in

six words.

And it is eat well,

move daily, be healthy.

And those six words were

deliberately generous and flexible and

a mouthful.

So people will still tell

me like, I can't remember

the six words, you know,

so I have to meditate

on it and say it'll

come over time.

But it's an invitation to

be successful every day.

And that's what they were

born of.

So the three pillars are

basically all the things that

help us eat well.

And I actually dedicate one

of the first two episodes

in a format that's a

little different than some of

the others will be and

have been to come.

But just to really go

into the words, like why

did I choose the word

'well' and not nutritious?

And you know, why, just

the details, like why daily

and not like intensely or,

you know, like all the

things like why.

And like those were very

carefully chosen words that I've

literally been using -

- we have a registered trademark

on that -

you know, like I've been

using that for 20 something

years.

Eat well, move daily, be

healthy.

And this is a preview.

If you go back to

listen to the episode and

it's up right now.

I call that one the

"Three Pillars to a Health

Inspired Life."

And I talk about the

number three a little bit

too, you know, like three

legs on a stool, the

three sides of a triangle,

the basis of a band,

three instruments very often, and

why the three is really

what holds it all together.

So that's where that piece

came from.

And on "health-inspired life,"

that opens the gate and

opens the door to everything

that we do, you know,

that can be health promoting,

including things like rest, taking

days off, eating, you know,

eating, splurging, you know, doing

the stuff that makes life

joyous.

That's part of health as

well.

Yeah.

I love the three because

it also makes me think

about like, you know, in

yoga philosophy and Eastern traditions,

there's always three is a

very significant number.

Yeah, that's a good point.

You know, three breaths, you

take three breaths when you

start your yoga practice, you

close with three breaths, you

know, just so that I

like kind of, I don't

know if you potentially did

that combo.

No, I didn't.

No, I can learn from

you.

I mean, I've done a

fair share of that, but

I didn't, I didn't talk

about it because I didn't

really connect that.

So I appreciate that.

Yeah.

Isn't that funny?

In nature, there's so much

that, you know, that really

leads us to that, down

that path.

Even like in mantras and

stuff like this.

I mean, at least ones

that I do in meditations,

it's always like, you know,

repeat this three times.

It's always like the number

three is always there.

So you unintentionally incorporated that,

which I love.

All right.

So then, so tell us,

all right, when you say

eat well, what does that

mean?

Break it down.

We're breaking it down.

Break it down.

We'll break it down.

We'll break it down.

Well, you know, naturally.

So, you know, I have the credentials and

there's a lot of evidence

and I very often, and

episodes will definitely be dedicated

to, you know, what's what

in nutrition, you know, what's

the truth, what's the myth.

It's not all about myth

busting.

Usually there's morsels of truth

in a lot of things.

And you even said it

before on TikTok, you just

don't have time.

You know, even a well

-intentioned person may not have

time and may get, you

know, only halfway there on

an element.

But eating is active and

it's a basic need.

I talk about that plain

and simple.

Like eating, we all have

to do it to survive.

Incredibly, here's another three.

It's like the third thing

to survive after breath, you

know, breathing and drinking water,

hydrating.

You know, you can survive

much longer without food than

water or breathing, you know,

but not that long and

not that well, for sure.

So eating is, you know,

that piece is like the

active part that is essential

and for most of us

is three or more times

a day.

So it really already is

built in.

I mean, I don't know

that everyone considers it like,

wow, those are, you know,

almost obliged or wonderful or

opportunities for my waking minutes

every day.

And then the "well" is

like one of my favorite

words and deliberately because it

varies in meaning and it

varies when someone enters the

conversation on what they're thinking.

So "well", and I say

this also.

So it's really, it's fun

to reinforce on some of

the things that I've said

a million times and a

bazilian times.

I should say a bazilian.

I should use my well.

Always use bazilian times.

Always use bazilian, a bazilian

times, but I think it's

worth.

And maybe there's another one

here.

So please tell me if

there is.

Well is like well and

wellness, you know?

So no question you hear

well, you're thinking health or

a lot of people first

time with me, they're assuming

I mean health, but well

is also good, right?

So well is like something

good and that can be

subjective.

It's not just objective.

It can be like, yeah,

this is an amazing eat

well moment.

Well is also about depth.

You know, you think of

a well outside, you know,

on the land and well

is the depth of, so

that might suggest not only

flexibility, but certainly variety in

what you eat.

It's, you know, it's not

all about like I'll get,

you know, I could dedicate

a whole episode on a,

or talk to you about

one food for an hour

or more, but at the

end of the day, we

have to put it on

the plate and put it

hopefully with other people, you

know, and put it in

the context of time.

And so the well part

is just really about celebrating

all of the meanings of

well and making sure that

you can be successful.

Like my goal is to

give an A out the

gate in the morning, you

know, like you've got an

A, if you want the

A plus, that's fine too.

And it's about sort of

maintaining that and a whole

day well lived.

At the end of the

day, you go eat well,

you know, not being like,

oh, I really botched this

one, you know?

And I, you know, we're

so quick to criticize and

so quick to critique our

own self that why don't,

you know, it's about celebrating

the things we do well.

So that's the eat well,

which opens up, you know,

the doors to so many

things.

Yeah, I like that, you

know, it's broad enough.

Like these, all three of

them really are broad enough

where you can, like you

said, they're flexible.

There's a lot of wiggle

room.

Yeah, you can bring your

own meaning.

Because I agree with what

you said before, like we

are so self-critical that

if, you know, so many

people like you eat, especially

when it comes to eating,

when you think of like

eating like "healthy", in quotes,

you know, and you have

one bad meal and you're

like, oh, well, if it's

at lunch, then okay, I'm

just going to keep eating bad

for the day and not

really like taking that into

consideration that that's just like,

okay, the day's not over.

It's just one meal.

It's like, give yourself a

break and then do better

the next time or do

better the next time.

And they're connected.

You're exactly right.

Because the thing is like,

I mean, keeping our eyes

wide open is a good

thing.

So we can be aware

that maybe we were seeking

something that we can have

or we just chose to

have it.

So maybe that, you know,

sort of begs the question

on like, so what am

I going to choose at the

next meal?

I could do this or

that, but given what I

did, you know, a few

hours ago, not admonishing at

all, saying in the context,

I think I'm going to choose

this because that makes for

a day well-lived.

I love that Lori and

Jenn and I were able

to take a look at

the pillars, hear about the

origin and the meaning of

the eat and the well

in particular.

And that we were really

focused on the flexibility in

this approach and the variety

of ways you can conceptualize

the word well.

Whether you're adding a handful

of berries to breakfast, you're

plussing up or you're sneaking

in extra steps during the

day, it's never about being

perfect.

It's really about showing up

for yourself in this pursuit

day after day.

And that's why I always

say, don't let perfect get

in the way of better,

whether it's the eat well,

the move daily or the

be healthy, which we'll get

to shortly.

And this of course, hails

to that concept and the

importance of establishing habits over

time.

You may have heard about

sort of a persistent idea

that it takes a magical

21 days to form a

habit, but this is a

little bit of a myth

or rather a social science

construct really that was created

in the early 1960s, turns

out attributed to a researcher

in a particular study design

that was formed.

And it sort of just

stuck - this concept.

Some kinds of practices or

habits, maybe more simple to

adopt ones might take about

21 days, but studies since

then and real studies, I

should say, not the social

construct of it, shows that

it takes a bit longer

than that.

And by some estimates, it

takes 66 days on average

to form a new habit.

The range can vary greatly

depending on the person and

the behavior being adopted.

But I mentioned this not

to discourage us, that in

21 days you can't have

the habit formed, but to

really show us why small

steps matter and why taking

these steps and using your

intention can be necessary to

engage so that you do

have success over time.

And if at 21 days,

you don't see immediate success,

you don't feel discouraged, but

rather encouraged in the progress

that you've accomplished in that

time.

So certainly, and you'll appreciate

this, there's no one size

fits all here either.

You do you and your

pace, and that's the best

pace.

This is no race.

This is your dynamic, your

amazing life, and just a

reinforcement that small steps really

do add up to big

changes over time.

So let's jump back in

and hear about the sometimes

dreaded food diary and more

about those 1,000 waking

minutes.

It's about the origin of

the title.

So a little bit in

some what I shared with

you, but I have a

handout.

I developed that looked a

little more clunky and now

it looks more sophisticated, and

it's a free download, and

it's sort of a time

audit, which sounds horrible.

I call it the 'Time

Check', actually, and it allows

you to look over the

course of the day where

you spend your life's currency,

where you spend those

1,000 waking minutes every day,

because if you think about

it, we don't get those

back.

You get the fill for

the day upon waking, and

then at the end of

the day, they're not there

anymore, but it gives you

the opportunity in a real

simple way to see, okay:

X number of hours are

dedicated, and you translate those

to minutes, to work.

I mean, that's life, to

errands.

It's not like, I like

the concept when people say,

act like this is your

last day on earth, what

would you do?

But I expect to have

a tomorrow and many tomorrows,

and so I like the

idea of living in the

present with the expectation of

tomorrow.

So let's check out what

we're doing now and what

would we like to be

doing in our tomorrows to

come, but you can never

know if you don't write

it down, you don't check

yourself out and get a

baseline.

I think- I kind

of love that.

Yeah, I was going to say,

to your point of being

present, I think that is

such a great way to

keep you in the present

moment and really keep you

focused on the now.

It's like we are constantly

thinking about what's coming up

or what we did in

the past that was wrong

or this mistake, or even

if it's a positive thing,

I'm looking forward to X,

but it's like, are you

living in the now, in

this present moment?

What did you do with

your 1,000 minutes today?

It's so true, because you

are always thinking about yesterday

or tomorrow, you're never thinking

about today or right now.

It's like what's coming up

even in the next few

moments.

Except right now, we're still

present with Wendy.

We're very present with Wendy,

we're very present.

Well, I'd like to ask,

Jenn, with your clients, if

you run into this, I

certainly have, and Lori, your

experience, and I've been in

this both in my professional

role, but also personally on

instances where you feel like

a day off from exercise,

for example, is a bad

thing or that you're constantly

working on, I'm supposed to

work out today, and then

you don't work out and

you don't legitimately call it

a day off, which I

really advocate is figuring out

when the days off are.

It'll help you to get

to the days on better.

But mindlessly scrolling on your

Instagram feed and feeling bad

about it is one thing.

Building in time where your

day was so filled with

wonderful things, or work things,

and not every day is

a vacation day, but all

the necessary things, but you

accomplish the things that you

wanted, and then you mindlessly

scroll on the Instagram, maybe

it's not so bad.

Maybe you don't have to

judge it.

Maybe it's just part of

those waking minutes that you

spent being on social media,

and maybe it was fun.

Then you're not admonishing yourself

for something you think you

shouldn't have done.

So I mean, I'm curious

if you felt that, because

I certainly felt like I've

gone through phases where I'm

like, oh man, I didn't

get to exercise today, and

it makes days off feel

crappy.

It makes days on feel

terrible.

Yeah, for sure, for sure.

I definitely have that experience

with clients and with myself.

All the shoulds, there's a

lot of shoulds.

I should have done this.

I didn't do that.

I could have done that,

but I didn't.

I didn't work out today,

so now tomorrow I'm gonna

work out for three hours.

All of those sort of

just self-punishment types of

behavior, you know?

It is, I mean, even,

I think I spoke about

this before, but during the

summer, I went and I

visited a friend, and most

weekends I work, anyway, I'm

working on regular work, I'm

working on the podcast, then

I have to do errands,

I'm walking the dog.

There's not, the weekends aren't,

I don't know when the

weekends stop being weekends, like

where you actually do something

that's just for you or

just relax, and I took

a weekend where I went

to the beach and I

read a book and I

didn't do this and I

didn't do that, and it's

like, wow, I really needed

that kind of decompression time,

not thinking about, oh my

God, I have to do

this, I have to do

this, I should be doing

this now.

I gotta be doing this

now.

You know, there's not, you

underestimate the need for those

times of day off, you

know, truly.

To be able to do

that, and this is where

I struggle, to be able

to have a day like

that or a weekend and

not feel guilty about it.

So this idea of time

being a finite currency every

day, it's really non-refundable,

and the fact that, unfortunately,

you can't bank it for

another day, it really resonates

with me, and I think

you'll connect with it as

well.

It's why I created the

Time Check download handout.

It's a quick, free tool

to help you reflect on

how you're using your waking

minutes, and it's an opportunity

to really see where you

currently spend your time and

maybe where you desire to

recraft your time, either to

add or reconfigure how you

balance your time for certain

kinds of activities and goals

that are important to you.

So this is to help

you feel good about them,

not guilty about, you know,

also things like taking your

weekend off or days off

for you, and you can

get all of this into

your mind by doing a

little bit of a time

check or a time audit,

dare I say.

You can get this handout

by going to my website.

It's at wendybazilian.com/timecheck

.

If you're curious, I'll put

it in the show notes

as well, and I hope

you are curious.

I hope you'll do that.

In fact, you know what?

There's good news about planning

time to impact your goals

and productivity.

Research suggests that taking intentional

breaks, so short, organized work

breaks, for example, and doing

that regularly during your day,

so think Mindful Minutes, think

taking short walks, maybe listening

to music for a few

minutes, or maybe even having

something that surveys have shown

people really want more of:

having a snack on their

own without distractions or interruptions,

can actually boost focus and

productivity.

Some call these 'booster breaks'.

There was a 2010 book

that came out about this

very topic, and guess what?

These kinds of breaks have

shown to also help reduce

stress too.

It can be such a

practical tool and practice to

manage your time currency effectively,

leading to improved productivity and

well-being.

More productive and less stressed?

Sign me up! And I

think that you'll sign up

for that book too.

So now let's jump back

into the episode with Lori

and Jenn and talk a

little bit about the move

daily and getting our movement

in.

I'm joking, I'm totally joking.

But yeah, no, I mean,

look, it's like I am

such a, yeah, I don't

practice what I preach sometimes,

because like you said earlier

about this rest and recovery

and sleep being so, so,

so important, which also changes

as we age and different

things that are happening hormonally,

but prioritizing that rest and

even just the break from

the workouts is like, yeah,

then you can get back

to it so much stronger,

so much more excited, I

think, to do it.

But- It's irrelatable too.

I mean, it's good.

I have met very few

people who are perfect pillars

of what they advocate, and

of course that breeds a

certain type of arrogance as

well, like that we're not

human beings, that someone lives

that way.

Maybe some people live in

a discipline like that, but

I tend to believe that

there's other things that are

perhaps not as balanced or

we're not getting the full

story when that doesn't happen.

I mean, we're not robots,

you know, we're not.

And I think that it

makes you relatable and probably

better even as being able

to talk to other people

and also coach people on

their journeys by literally understanding

where they're coming from.

You know, I mean, empathy

is such an important part

of being a good caregiver

or coach or instructor.

We haven't gotten to pillar

number two.

We have veered while we

have, of course.

Veered away.

Tell us.... Well, you

know, you get the spirit

of all of them by

diving deep into a lot

of them.

I know, because the next

one was move daily, and

we did talk a little

bit about how you feel

about exercising every day and

the guilt that goes along

with that, but I guess

talk about, you know, what's

behind that a little bit.

Well, you know, one of

the points I made and

when I talked about the

three pillars a little more

deeply on the second episode

was really that the body

is built to move, like

it's built to move, like

we have to move.

So your success with living,

you know, requires us to

move.

Daily, what I love about

daily is, or why it

was important to me, and

I guess I hope that

others who work with me

have loved it, is that

you can be successful even

on a day off, as

a day off, the way

we define it in terms

of fitness or goals.

And moving is not inherently

that we all have to

go the same, like the

goals.

Even if there's established, you

know, rules and science to

sport 30 minutes a day

on most days of the

week, you know, like the

things that we know.

I will spend plenty of

time talking about those things

that we know, or if

you are training for an

event or you're trying to

improve this, there's specific things

which is super awesome to

know about on how to

help get you there.

But, you know, the ADLs,

you know, activities of daily

living and functional fitness and

physical therapy and those modalities,

both built into your day,

occupational therapy, those things built

into our day, are movement,

you know, and that they're,

so the daily is like

not about the prescriptive part,

except in as much to

say, you gotta do something,

you know, and then most

of us want to be

somewhere with our health journey

and might then need to

then define like, where do

I want to go?

And then we can start

layering in.

Again, it's about individuality.

The 'move daily' for me

as a pillar within the

1,000 Waking Minutes also allows

time for things like, you

know, the structured exercise, if

that fits in, but also

the, you know, walk around

the block, if you're picking

up the kids, you know,

and you have extra few

minutes, or it reminds me,

I'm going to come back to

a little story here in

a second.

It also allows for stretching,

it allows for coordination, it

allows for, you know, things

that you can do when

you're doing other things that

can be moving, you know,

it's wide open on, it

can be recess activities, it

can be a spontaneous dancing,

it can be, you know,

anything and everything, and when

you start seeing all the

places you can move, all

of a sudden, you start

moving more, you know, that's

just what my experience has

been with that tenet is

people like, oh my gosh,

I'm doing a lot more.

There's been even research.

So there's been, there's research,

(this is not the story).

There was research years back

about, it was, I would

have to find the research

to tell you, but it

was about housekeepers, the hotel

service staff in their daily

work, cleaning rooms, and they

gave a similar instruction to

both groups.

They split them into two

groups, and one of them,

they told them that their

work counted as exercise, and

the others, they just didn't

tell them, and the group

that they told that their

work was exercise, they lost

more weight, statistically significant more

weight.

I had no intention of

telling you this today, but

I was like, so blown away (Lori: that is crazy!)

how cool it is

when you qualify, you quantify,

you allow for the idea

that some of those waking

minutes that you're actually doing

things actively, literally have a

health benefit, which... how?

Well, it probably made them

feel, you know, inspired for

other health activities.

They probably counted more, maybe

they did more, you know,

all the confounders weren't taken

away, but it doesn't matter.

That doesn't matter!

That's almost like getting credit

for something that you're already

doing, just by telling you

that it counts.

I recently found out that

Jenn works out like in

pajamas, sometimes in bare feet,

sometimes in a bathing suit,

like it doesn't matter, where

I get like a full

outfit on, I get all

dressed. (The look! The look!)

I wear workout clothes.

I sometimes don't even wear

a sports bra.

I know, she's like, what

are you doing?

I was like, that's what

you work out in?

Oh yeah, sometimes I'm like,

all right, I know I

have this time, I happen

to be in my pajamas,

it's seven in the morning,

I'm gonna do this before

I get my day started,

but I'm not gonna go

waste 10 minutes to go

get changed into an outfit

that A, no one's seeing,

and B, I don't need

to be in.

Yeah, well, I'm sort of

with both of you.

When I'm out and about,

I love to put on

the cool outfit or just,

you know, try to be

with the genre.

You know, I've got, I

am not a tennis player.

I like it very much,

but I've got the cutest

tennis clothes, you know, like,

cause when I do go

out, you know, I'll go

out there and they're like,

wow, and then I'm like,

well, don't look at my stroke.

But I'm like you too,

Jenn, and, you know, as

a mom of a five

-year-old, you know, I'm

up in the middle of

the night and I have

all states of, you know,

everything from barely anything to

pajamas to like half of

my work day, you know, on.

Yeah, my only, you know,

living back in the city

again, as opposed to at

the beach, you know, at

the beach, I can go

take the dogs out in

my pajamas and just go

around, and now I'm like,

will I look crazy?

Probably, I'll probably look crazy.

There are a lot of,

I see a lot of

people walking their dogs in

pajamas.

Maybe I'll try doing that.

So that's awesome, right?

It all counts! Like with

the housekeeper study I mentioned,

or working out or walking

the dog in pajamas, like

Jenn sometimes does.

And if we also know

and are told it counts,

it may actually show up

in tangible ways, like that

study I mentioned.

I'm so glad we also

tackled a little bit about

perfectionism here, especially when it

comes to exercise, because here's

a fun and real fact:

Just a little light movement

after eating, like short, and

I'm talking short, like two

minutes short walking can significantly

help with blood sugar regulation.

And that's compared to sitting

or laying down.

So if you stand up,

that's shown benefit.

And if you walk as

few as two minutes after

a meal, you can have

significant impact on your blood

sugar levels.

I've dedicated a whole episode

to this if you want

even more compelling information and

a bunch of tips to

help you there.

But I encourage you to

go there after you finish

listening to this episode.

Lace up your sneakers, maybe

listen to that episode.

It's episode three, and it's

called "How a Quick Post-

Meal Walk can Change Your

Life."

And this is really about,

again, small incremental changes, not

about perfection.

It's just about doing something.

So, okay, so the last

pillar is be healthy.

I think that kind of

like sums everything up, but

tell us, like, what do

you mean by that?

Yeah, so in 'be healthy',

one piece that I try

to make clear is a

state of being is a

state of you.

The BE is about you,

and it's active also.

And healthy is not an

end game.

It's not just a static

pursuit that once you get

there, all things like the

bells will start ringing, you

know?

Exactly.

I'm imagining sounds in my

head.

That health is dynamic.

And so the be healthy

sort of pillar really does