Science is always evolving, and when new research makes headlines, it can be exciting—but also confusing. In this special Science You Can Use  episode of 1,000 Waking Minutes, Dr. Wendy Bazilian breaks down three major new studies and what they really mean for your health, your choices, and your waking minutes.

From the latest research  on short bursts of exercise to the 2025 Dietary Guidelines’ push for more beans, and the FDA’s recent ban on Red Dye No. 3, we’re unpacking the science, separating fact from fiction, and giving you practical takeaways you can apply in your daily life.

FROM THE EPISODE

[This research on VILPAS] reinforces that ‘move daily’ concept that I always talk about, that you don't have to carve out an hour for the gym to get meaningful benefits.

WE DISCUSS:

(1:18) Introduction: Why science updates matter and what’s on today’s agenda

(3:49) Study #1 - VILPA: The power of short bursts of movement for heart health

(9:17) Study #2 - 2025 Dietary Guidelines: Why beans, peas, and lentils are making headlines

(16:34) Study #3 - Red Dye No. 3: What the FDA ban means and how to approach artificial ingredients

(29:15) Recap and final takeaways

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Thank you for tuning in to 1,000 Waking Minutes and being part of this journey—together. A huge thank you to our amazing collaborators including our production and marketing teams and Gabriela Escalante in particular. To the ultra-talented Beza for my theme music, my lifelong friend and artist Pearl Preis Photography and Design, to Danielle Ballantyne, Jen Nguyen, Joanna Powell, and of course, my family and everyone working tirelessly behind the scenes.

HEALTH DISCLAIMER:

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

REFERENCES:

2025 Dietary Guidelines Advisory Committee. (2024). Scientific report of the 2025 Dietary Guidelines Advisory Committee: Advisory report to the Secretary of Health and Human Services and Secretary of Agriculture. U.S. Department of Health and Human Services. https://doi.org/10.52570/DGAC2025

Stamatakis, E., Ahmadi, M. N., & Fraser, G. (2024). Association of vigorous intermittent lifestyle physical activity with major cardiovascular disease events and mortality in non-exercising adults: A prospective study. British Journal of Sports Medicine. https://bjsm.bmj.com/content/early/2024/12/28/bjsports-2024-108484

U.S. Food & Drug Administration. (2024). FDA to revoke authorization for use of Red No. 3 in food and ingested drugs. U.S. Department of Health and Human Services. https://www.fda.gov/food/hfp-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs

Science keeps evolving and so

should we.

Just a few extra steps

a day, a little more

real food on your plate,

and fewer artificial ingredients.

It all adds up.

Let's break down the latest

research and make it work

for your waking minutes.

We experience 1,000 Waking Minutes

on average every day.

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.

Welcome back to 1,000 Waking

Minutes.

I'm Dr. Wendy Bazilian and

today I'm bringing you a

special science update.

I'm thinking of it like

from evidence to our everyday

lives or something like that.

This may be an evolving

thematic within 1,000 Waking Minutes,

but because I really do

love reading the science and

keeping up to date, I

want to keep you up

to date as well.

Most of my episodes, as

you know, I sort of

dive into a theme and

I bring you science in

there that's recent and compelling,

that gives us some ROIs

and reasons to talk about

the topic of the day.

But today is really just

about three studies and reports

that have come out recently,

and I want to share

them with you and what

they mean for our 1,000

waking minutes as well.

So a little bit of

a focssed dive into these

three studies and how they

impact our daily choices.

Science is always evolving and

when new research makes headlines,

it can be exciting.

It can also be a

little confusing and it can

also sometimes invoke fear or

big question marks on what

we should do with that

information.

So today I want to

break it down a little

bit through the studies and

what they really mean for

you so we can make

it work within the context

of your life and your

choices that you make every

day.

So here's what's on the

agenda.

One is a study of

a physical activity of vigorous

intermittent activity known as VILPA,

short bursts of activity and

the impact on heart health.

The second is a major

public health report that says

we should all be eating

more beans, peas, and lentils.

And the third is the

FDA's ban on Red Dye

Number 3, what the science

says, what's hype, and my

take on artificial ingredients.

So I'll be bringing you

this format from time to

time as a way to

keep you updated on specific

research and also to talk

about how different studies come

into our space either through

headlines or why they make

news and are buzzworthy that

you may be seeing.

And I also encourage you

if there are ones that you

see of relevance to write

in and ask about them

and maybe I'll feature them

on one of these episodes.

So let's dive in.

Okay, the first one we're

going to talk about VILPAs.

Get to know that term

VILPAs.

It is an acronym.

It stands for Vigorous Intermittent

Lifestyle Physical Activity.

Vigorous Intermittent Lifestyle Physical Activity.

VILPAs is a fancy way

of saying short bursts of

movement that happen naturally in

our day.

Sound familiar with some things I've

talked about before?

It should.

So this could be like

running to catch a bus,

taking the stairs instead of

the escalator, walking briskly instead

of casually with purpose, carrying

your groceries.

It could be functional movement.

It could be dancing in

your kitchen with your kids

or on your own.

So a recent study published

in just this past October

in the British Journal of

Sports Medicine looked at how

even tiny bursts of movement,

these VILPAs can impact heart

health.

The researchers found that just,

get this, 3.4 minutes

a day on average was

linked to 45% lower

risk of major cardiovascular events.

Major cardiovascular events are stroke,

heart attack, heart failure.

Even doing just 1.5

minutes, that's 90 seconds(!), showed

a 30% lower risk

of heart attack and a

40% lower risk of

heart failure.

Now these were hazard ratios

as the science says, and

these may or may not

apply to you directly, but

this was a well-designed

research looking at these short

bursts of activity.

And this is what's really

fascinating.

Women seem to benefit the

most while associations for men

were a little bit less

clear.

And one theory on that

is that the research focused

on middle age - middle years,

I'm going to say - adults,

40 to 69 year olds,

adults.

And it's a stage where

heart health risks shift and

increase a lot, especially for

women who are going through

menopause.

So it's important for me

to make clear, though, that

menopause doesn't cause heart disease

itself, but heart disease risk

factors can show up and

increase during these times, during

this life stage shift due

to hormonal and other changes

taking place, which ultimately makes

it even more challenging and

more important to focus on

cardiovascular health during this time.

So what's cool and scientifically

relevant here is that this

study adds to a growing

body of evidence that shows

that short bursts of activities

matter for our health.

Another example on studies in

this area are ones that

have shown that high intensity

interval training, so HIIT training,

HIIT fitness, have shown that

when repeated regularly, that they

can result in real improvements

in cardiorespiratory fitness.

That's sort of heart fitness,

but cardio meaning heart, respiratory

meaning lungs, are overall aerobic

fitness, along with other benefits

to our heart.

So what does this all

mean to us?

What do VILPAs mean to

you?

Well, it's really good news.

It reinforces that 'move daily'

concept that I always talk

about, that you don't have

to carve an hour for

the gym to get meaningful

benefits.

It doesn't mean that I

wouldn't like you to carve

out some time for some

purposeful exercise for other health

benefits and wonderful ones, but

it means that everyday movements

count.

Walking faster or further on

purpose or taking the stairs,

again, carrying your bags instead

of pushing a cart in

a grocery store, carrying one

of the baskets, playing actively

with your kids, even, dare

I say, 'vacuuming with vigor',

it all counts and can

have pretty substantial impact.

Will you get the 30

to 45% risk reduction?

I'm afraid I can't go

that far and give that

to you.

I wish that I could

because you can't generalize the

findings of the study per

se, but when we do

have quality research design and

methods as we have here

that have gone through the

peer review process and been

published, and when in consideration -

in tandem - with other research

that has shown similar, it

is likely you will experience

some benefits for your health

and your heart.

And you can hope for

the max too.

I'm all for that.

So if you have 60

seconds, make them count.

Quick set of squats.

You can do jumping jacks.

You can do a fast

-paced walk.

You can do indoor recess,

as I've talked about before,

and possibly add time well

-lived to your life too.

So find what works best

for you and fits your

lifestyle.

So that's the VILPAS study.

Next up, beans, peas, lentils.

The new 2025 Dietary Guidelines

Advisory Committee report, boy, isn't

that a mouthful - the DGAC

report, we call it - just

released last month with a

big recommendation.

One sort of big shift,

and it's big with a

capital B, or rather a

capital Bean, I want to

say.

We need to eat more

of them.

Currently the recommendation is for

1.5 cups per week.

So think of that as

sort of a half cup

serving three times a week.

But the new report, one

that comes out every five

years from a diverse scientific

advisory committee that reviews the

body of scientific evidence on

nutrition and health, then it's

published by the USDA and

the Department of Health and

Human Services.

This report suggests that we

need a full one cup

MORE per week.

So that brings up the

recommendation to 2.5 cups

per week for adults.

So we can think of

that like a half cup

five times a week, or,

you know, one cup, and

it could be spread among

meals and snacks

one day, ... half cup another

day, you can divvy it

up any way you wish.

Why is this?

Because the research has shown

it, and beans produce some,

provide, rather, some very valuable

nutrients that we need in

our diet.

And some of them are

considered the nutrients of concern,

like potassium.

So beans provide, among other

things like plant-based protein,

which is a notable contribution,

and fiber they provide, and

they're wide in variety.

Think of all the different

beans you could name just

off the top of your

head.

There's dozens of varieties, but

they contain nutrients like potassium,

choline, vitamin E, folate, magnesium,

and more.

And studies have shown also

that substituting red meat with

plant-based protein sources like

beans, lentils, nuts, and seeds

can lower your risk of

heart disease too.

So the recommendation is quite

a shift.

It gives us more opportunity

to eat more beans.

And let's get a reality

check before we do that.

Most of us aren't even

meeting the 1.5 cups

a week, so we have

some room for improvement.

In fact, 83% of

people already aren't meeting that

lower recommendation.

And it's also an important

source of fiber, these beans.

And as I have said

before, and I'm going to

repeat it now, some 93

to 95% of us

aren't meeting the fiber recommendation

on a daily basis.

AREN'T meeting it.

That means about 5%

of us are.

So there's so much benefit

to gain from this amazing

category of food, a category

that is versatile, that's pretty

easy to assemble, it's affordable,

and it's got a lot

going on.

What can we do to

add more beans into our

meals?

And I encourage you to

try some of these.

And you probably have ways

that you do it already.

Maybe we try to add

a few more of those

instances of ways you already

like in.

The one thing you can

do is to mix black

beans into tacos in the

taco meat.

So even if you are

a meat lover in your

tacos, you could do half

meat, half black beans cooked

together.

You can also do just

beans.

One of the things that

we do at our Taco

Tuesday, which by the way,

doesn't always fall on a

Tuesday, is to mix cannellini

and black beans together.

We put a couple tablespoons

of tomato sauce in, we

let them really simmer and

cook down for about a

half an hour on the

stove.

And it just becomes such

a nice meld for us.

That's something that we enjoy

doing.

Another thing you can do

is add chickpeas - garbanzo beans -

to your salad.

Or you can even chop

some into your chicken salad.

So it can sort of

not hide but like amplify

a traditional chicken salad recipe.

You can even blend cannellini,

those are the white beans,

or garbanzo beans into creamy

dressings.

You might add a little

bit of water or a

little bit of your favorite

culinary oil, olive oil or

otherwise.

And I've even made a

garbanzo cake, garbanzo bean cake,

I guess, before.

It sort of has a

feel and taste of like

a sweeter cornbread when it

comes out.

But I've gone through phases

where I've made that.

I remember finding a recipe

and trying and saying, yeah,

this is this is really

cool.

Wasn't 'birthday cake' cake,

it was sort of like

a, like I said, a

cornbread cake.

What else can we do?

We can stir lentils into

soups and stews and pasta.

And we can add them

to pasta sauces as well,

either blended in or lentils

because they're small, they just

might add a little bit

of texture and character to

your tomato sauce.

They bring that extra protein

and fiber.

And pureed, they can just

make things thicker and creamier

without adding cream as a

thickener, or cornstarch for that

matter.

And if you're ambitious, you

might just try this:

Even a smoothie can handle

some blended white beans in

general for creaminess and nutrients.

I swear, I've done it.

And it's true.

You can try it.

You can let me know

if you're on team bean

smoothie or not.

But you add them into

your existing favorite recipes and

see what you think.

Beans are affordable, they're nutritious,

they're convenient, and they're versatile.

So if you're worried about

how to start here, just

add a little bit to

your diet, little by little.

Some people worry about their

digestive reaction to beans.

And research has actually said

that there's not as much

to that as we originally

thought.

You can say otherwise, and

I will believe you.

The thing is that most

people can ease in.

You don't just put a

whole cup into your diet

that wasn't there before.

You add small amounts.

And as we slow down

our 'speed of feed', we

chew consciously, we incorporate it

in healthful ways throughout the

week.

I think you will find

that you can enjoy beans

in a number of ways

that not only enhances your

health, but tastes good too.

This is one pretty darn

simple swap that can make

a real difference in your

diet and your overall health.

Okay, I'm on number three

already.

So this is going to

be a little bit more

of a brief episode today,

a science update, and I

really encourage you to provide

some feedback to me and

your thoughts.

I always love to be

sort of challenged on some

of these - and ask more

questions or share your own

insights and experiences.

So number three, this one

has been all over the

headlines, and it's a bit

controversial.

Let's talk about Red Dye

Number 3.

You might have seen many

of these headlines very recently,

and some of them have

really gotten on like the

edge of scare tactic-y,

I would say.

The FDA is banning Red

Dye Number 3 in foods

and medicines.

It's been a couple decades

since it did ban it

in cosmetics, but food and

medicines is what is most

recent.

So these sound kind of

scary when you read about

them, and understandably so.

And anytime we read the

word cancer, it causes us

to pause and probably invokes

a bit of fear, especially

when it's something in our

food supply that we may

have on purpose or inadvertently

put into our mouths over

the course of time.

So I want to bring

context to the science behind

this decision and what it

means for your nutrition choices

that you make each day,

and then you can decide

what fits your lifestyle.

And I'll give you a

bit of my professional and

personal opinion as well.

So here's the science.

Red Dye Number 3 is

a synthetic red food dye.

It's been used for decades.

It's been used in a

lot of times, most prominently,

I would say, in candies,

in baked goods, and in

medicines, in everything from that

bright red icing, red velvet

cake inside the store-bought

varieties, processed package cakes, maraschino

cherries, the bright, bright red

maraschino cherries in a jar,

the Swedish fish, it's a

sort of gummy fish candy,

and many, many of those

shiny red Valentine's Day treats.

Well, this goes back to

the 1980s, really, where two

studies - 1980s, I did say

that - two studies in male

lab rats showed that high

doses of Red Dye Number 3

caused thyroid tumors.

That was shown in 1980s.

Under a U.S. law

that's in existence called the

Delaney Clause, any additive that's

linked with cancer in animals

or humans must be banned,

no matter the exposure level.

That's how the Delaney Clause

goes.

So in humans or animals,

any level of exposure, if

it's found to cause cancer,

and this Delaney Clause dates

back to 1958.

So since that time, human

studies have not confirmed the

risk of cancer from Red

Dye Number 3.

And researchers say that the

mechanism that caused the tumors

in the male lab rats

doesn't apply to humans.

And why is that?

Well, it's actually specific because

this particular hormonal pathway literally

doesn't occur in humans.

So what compelled the FDA

to revisit this now?

Well, a really good think

tank advocacy group for health

and wellness called Center for

Science in the Public Interest

developed a campaign to ban

this particular food dye and

others as well.

There's renewed interest and California

also banned it as of

2023.

Some countries have banned it

or do not allow its

usage, I should say.

Others allow it with limitations.

Is there new research on

cancer?

There hasn't been.

However, there is some research

that has been done that

shows a link between synthetic

food dyes across a number

of different food dyes, but

synthetic food dyes like Red

Number 3, and adverse or

worsened - adverse is worsened - behavioral

outcomes, so not cancer, in

children, like attention and activity.

Let me repeat that again.

Some more recent research, and

I'm going to mention a

specific 2022 review, has shown

a link between synthetic food

dyes like Red Dye Number 3

and worsened behavioral outcomes,

behavioral again, in children.

This was published in the

journal called Environmental Health in

2022. And in this review, nearly

two-thirds of the studies

reviewed, showed some association with

negative behavioral outcomes, and nearly

half of those reviewed in

children who were exposed to

various levels of the synthetic

dyes, the link was statistically

significant, meaning it was, that's

science, it showed a link -

in half of the studies.

So in science, statistically significant

means a strong association, and

it's unlikely due to chance.

But the research across this

review varies, as you can

imagine, not everyone has the

same methods or even tests

exactly the same things.

There are potential confounding variables

and factors.

They didn't mention all the

various synthetic dyes that were

then pooled together, so it's

tricky stuff.

As a result, the researchers

cautioned that more research is

needed, and we hear this,

and sometimes we're like, yeah,

they always say that, and

it's true.

More research is needed.

We can't tease out a

definitive yet, but more research

is needed to better understand

the impact and mechanism of

these synthetic dyes and the

results, because currently they're inconclusive,

although there's a number that

have shown some association, and

half with statistically significant association.

As I mentioned a couple

moments ago, several countries have

already banned or put limited

use restrictions on red dye

number three as well, and

the CSPI, the Centers for

Science in the Public Interest,

have been campaigning and raising

concern and encouraging the FDA's

ban.

But should we be worried

about that occasional red frosted

cookie or the cupcake that

we had with that red

frosting or the brightly dyed

red maraschino cherry that may

have shown up in a

cocktail or another beverage or

place in the diet?

Well, according to the research,

and the research evidence is

pretty solid for cancer, it

just doesn't exist.

So I would say probably

not.

And in fact, the human

body is so amazing, which

I'll come back to, I'm

sure, as we wrap up

today.

The human body is so

amazing that small exposures probably

are fine if they've happened

before, particularly if it comes

to the cancer risk that

may be attributed to Red

Dye Number 3 or causing

some of the scare in

the headlines, because it just

isn't there.

And again, the lab rats

had unrealistically high amounts in

their diet to anything any

human would ever consume on

a daily basis, not to

mention that they measured it

in a mechanism that doesn't

even exist in humans as

well.

But does that mean you

shouldn't care at all or

throw out those headlines and

just disregard them or be

aware or possibly even limit

or avoid the Red Dye

Number 3?

I don't think so.

Here's where I stand on

that.

We don't need artificial dyes

in our diet.

They don't add nutrition.

They add color.

And we don't need artificial

ingredients in our diet either,

flavors or preservatives.

And for many people, when

it comes to the Red

Dye Number 3 or the

synthetic dyes in general, and

especially kids, there's enough uncertainty

around the behavioral effects to

make reducing the artificial dyes

or even eliminating them, if

you choose a smart choice.

This shouldn't, in my opinion,

be about creating fear,

however, it should be about

creating choice.

That's what it is.

It's about giving us information

that we can understand, hopefully

now a little bit better

and put that information in

our brain and process it

How does that apply

to my life and how

I feel about my choices

and what I want to

do.

So more and more companies

are already shifting to natural

alternatives like beet powder and

make a beautiful red and

magenta and pink hue.

There's fruit and vegetable extracts

for natural coloring.

You can seek alternatives and

we, the consumers, can help

create that.

We create like demand for

it.

We look for it.

We ask questions, even while

we wait for the ban

to take effect, which doesn't

go officially into law, into

effect, until 2027 in two

years.

So if you want to

avoid Red Dye Number 3

or any dye, be sure

to check your labels.

Check the labels on your

packaging.

At the bakery, ask the

bakery if there's labels or

what the ingredients are in

the frosting, for example.

If you don't see one,

check a website.

If you don't know and

you're suspicious, maybe assume that

it is Red Dye Number 3

or there's some other

red dyes, Red Dye Number

40, and I think that's

probably coming down the path

here as a synthetic dye

of advocacy for banning as

well.

I don't know that to

be a fact.

I'm just hypothesizing here, but

ingredients need to be listed

or they can be found.

And if they can't be

found, make an assumption.

And this is why I

say in this case, make

an assumption:

If they're using natural dyes

or food-based dyes, they

usually say it because there's

a little bit of a

health halo or there's something

that they want to share

about that.

It's like sort of plussing

up what their ingredient selection

is.

So just to level set

us for a second, Red

Dye Number 3, however, is

not the worst thing out

there in the whole planet.

I just want to always

put this in context because

we get headlines for a

week, and this is such

a good example, and we

sort of throw out all

the other things that we

know for a moment.

We have very clear links

to cancer that have been

shown from smoking cigarettes and

excess alcohol consumption to certain

cancers as well.

I mean, those are just

to name two.

But if you're looking to

make a shift in your

diet, reducing artificial colors, or

reducing artificial ingredients, can be

a very good place to

start.

Less artificial, more real?

This isn't new news from

my mouth, by the way.

I've been saying the same

thing for 25 years, and

I haven't needed evidence to

say that, by the way.

I rely on evidence.

I count on evidence.

I am such an advocate

for good quality science being

done.

But reducing and eliminating artificial

ingredients, flavors, and colors when

you can, and seeking out

whole foods and their natural

components in its many forms.

Reducing our commercial and industrial

highly processed foods, and then

apply a gentle hand to

yourself, you know, because the

body is an amazing processor.

So small exposures probably don't

have major impact.

They're probably unlikely to cause

real harm.

And Paracelsus, the ancient physicist,

I think, I always thought

he was a chemist, but

I think he was a physicist,

said "it's the dose that's

the poison" and applies, not

only to things like synthetic

dyes, but to basically anything

with many things - some of

our great things even.

So remember, eating well is

an ongoing and dynamic practice

and process.

You don't have to do

it all at once.

And in fact, there isn't

good or bad to your

choices at all.

It's an evolution.

There are some things that

we know that are backed

by science that we can

have and provide some guidance

toward the positive health-enhancing

direction.

And I think it's worth

leaning toward those when you

can.

So before I wrap up

this episode about science and

our everyday choices, let's recap.

Number one, tiny bursts of

movement.

You remember the acronym?

VILPAs.

They can dramatically lower your

heart disease risk.

Go, do, just have fun,

but do it with some

movement.

Number two, beans, peas, and

lentils are powerhouse foods.

We should be eating more

of them. More, more, more

on the beans.

And Red Dye Number 3,

it's on its way out.

The FDA did ban it.

And while the science isn't

100% incriminating, it's never

a bad idea to reduce

artificial ingredients in general.

So I turn it over

to you.

What's your takeaway from today?

Are you going to squeeze

in a few extra bursts

of movement?

Are you going to try some

more beans to your meals,

smoothies calling?

(Maybe not there first!)

Maybe check the labels on

your favorite snacks or candies.

See what might be in

the cupboard.

Maybe all three.

Why not?

So I'd love to hear.

You can come find me

on Instagram @1000WakingMinutes or

write me at 1KWM@wendybazilian.com

.

So that's all for today.

If you found this helpful,

I invite you to share

it with a friend, subscribe

to the podcast and leave

a review.

I so appreciate your support

and it helps to get

our messages and this information

out there.

Thank you for sharing a

few of your waking minutes

with me today.

Until next time, be well.

Thank you for tuning into

1,000 Waking Minutes.

A huge thank you to

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.

And to you, our valued

listeners.

I so appreciate your support.

If you enjoyed today's episode,

please consider leaving a comment,

writing a review, and giving

1,000 Waking Minutes, that's us,

a five-star rating.

And please hit subscribe on

Apple Podcasts, Spotify, or wherever

you enjoy your podcasts.

Please follow and stay connected

at wendybazilian.com.

And don't forget to share

with your friends.

Your support helps us grow

and bring you more great

content.

Until next time, find some

simple opportunities to optimize those

1,000 Waking Minutes each day.

I'm saying 'YES!' It's gonna be okay, yeah.