There’s a rhythm to giving—when we offer our time, our energy, or our care, something flows back to us. And as it turns out, that rhythm is good for our health. In this episode of 1,000 Waking Minutes, Dr. Wendy Bazilian explores the connection between volunteering and well-being—from boosting mood and reducing stress to even potentially improving heart health and longevity. And it’s not just anecdotal—there’s solid science behind the “helper’s high,” reduced stress, and even longevity benefits linked to volunteering.

She shares personal stories—from PE volunteering to a “been there, done that” gem from her grandmother—and dives into the meaningful impact of giving our time and energy to others. Whether formal or spontaneous, volunteering has ripple effects on our emotional and physical well-being.

If you have 10 minutes or 10 hours, this episode reminds us that meaningful contributions can come in all forms—and that small, heartfelt gestures of service might just serve us, too.

WE DISCUSS:

(1:19) Welcome and thinking about the quieter kind of volunteerism that lights our spirits

(5:30) Formal and informal volunteering—and how to think about both and a story about my experience with a former mentee, now colleague and friend, and a career mentorship panel

(11:33) A personal story about Grandma June (16:07) The health benefits of giving back: mood, stress, heart health, even longevity

(24:41) A Mindful Minute to reflect and reconnect(29:46) A few ideas for this week to help you get started

(29:46) A few ideas for this week to help you get started

(32:33) The Dream Volunteer question - if you had just 30 minutes and a few ideas to spark your next small act and final thoughts

CONNECT WITH WENDY:

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Visit my website: wendybazilian.com

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

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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

There's a rhythm to volunteering.

When we offer our time,

our energy and our care,

something flows quietly back to

us.

And it turns out that

flow, that rhythm is good

for our health.

We experience 1,000 waking minutes

on average every day.

How are you spending yours?

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.

Hello, I'm Dr. Wendy Bazilian,

your host of 1,000 waking

minutes.

And thank you for sharing

a few of yours with

me here today.

This episode is all about

volunteering.

And it's not in a

look at me, look at

me kind of way.

I really want to talk

about the quieter kind of

volunteering.

We'll talk about the full

range.

But I want to talk

about the kind that sort

of shows up in the

small ways in our every

day, and sometimes the big

ones too.

And this is the kind

that actually fills our glass

fills us up while we're

actually doing something for others

and the connection to health.

So I've been thinking about

this topic for a few

weeks for talking about it

today on this episode for

a few weeks now.

And through a little bit

of reflection, I've had some

conversations.

And suddenly I knew this

was something I wanted to

talk to you about here

today.

So I'm no super volunteer.

I don't do everything.

I'm not constantly active in

volunteerism in any kind of

formalized way.

But I did realize that

volunteering or giving in its

many subtle and quieter ways

is something that really has

tremendous effect on my life.

And here's what I can

tell you.

There's something that I crave

about helping personally.

And for me, if I

can reveal this, it's almost

like selfish, but maybe in

the best possible way, I

hope.

And it's a feeling of

being able to be helpful

of being able to show

up to step in and

be there for someone else.

And it makes me feel

reconnected, and steadier and strong.

When I'm without it, or

just sort of on not

autopilot, but sort of chugging

along with my day.

Sometimes I feel there's a

gap or something missing, it

turns out, and then I

go find it.

And that's what I've been

reflecting about.

So sometimes when I feel

my busiest, like when everything

seems a little bit spiraling,

or I'm just trying to

keep a to do list

moving forward, that's when carving

out this kind of time

for little things fills me

the most.

And I had a few

experiences over the last spring

that maybe I'll tap into,

or maybe I'll share it

for another day.

But it really made me

start to realize how important

some of that is.

And it's much more than

checking off boxes, I volunteer,

or I do this, or

I give back in this

way.

But maybe it is some

of the things like volunteering

at school, which is something

that I've just enjoyed really

so much doing now that

I have a school aged

child and having heard over

the years, all the wonderful

experiences that people have had

in getting engaged and getting

involved, whether it's at my

daughter's class, at the science

fair this spring, I had

the great, wonderful invitation and

opportunity to engage in that.

And perhaps my favorite, and

that is PE, because I

am the volunteer in PE.

It was an undiscovered, unknown

volunteer position.

But I swear I had

more fun than probably anyone.

And volunteerism is not about

being competitive, of course, but

there's a little competitive spirit

there.

I had the most fun

as a PE volunteer.

But really, sometimes, and this

is what I started to

mention, it's the quieter things.

It's like the little acts

of help or support that

maybe no one sees, or

no one connects you to

it.

And these are the ones

that often feel the deepest,

to me, perhaps to you

as well, is they come

completely from a place of

love, and not seeking recognition.

And I feel strongly that

there's like an internal light

that shines brighter, that makes

you feel more vital, when

you can have those kinds

of experiences.

Of course, there are the

more formalized kinds of service

that help others in very

meaningful ways.

And this is what sort

of got me to today's

episode, of all things.

Last month, something I thought

really special happened.

A former mentee, my dear

friend now, and accomplished colleague,

Arielle, reached out to me.

She had been one of

the recipients of the generous

support.

She was a Taco Bell

Foundation scholar.

And the Taco Bell Foundation,

that I had not known

about prior, gives hundreds of

scholarships each year to students

from, I think, you know,

like 17, 18 to upper

20s, maybe beyond, for pursuing

their passions and purpose scholastically,

academically, in bachelor's degrees, in

grad school, and so forth.

Well, she was actually invited,

as a former scholar, back

to present at the symposium.

And there's an annual symposium

where the Taco Bell Foundation

and their hosts fly in

and host nearly 300 scholars

from around the country.

And they were coming to

Southern California, I guess, as

they've done before.

And it's a two-day

symposium, and they immerse them

in inspiration and fun and

professional development.

Well, she connected me to

the Foundation's leadership.

And I was honored to

be invited to become part

of a career mentor panel

one afternoon of the symposium.

And I also was able

then to attend, which I

wouldn't have missed, Arielle's presentation

herself.

In my panel session, there

were four mentors in various

spaces of health.

Ours was sort of a

sort of silo that was

dedicated toward health and wellness.

And there were other kinds

of career mentorship sessions going

on as well.

And I would say there

were about 60 to 80

students or scholars in the

room, very motivated, bright, engaged.

And we had two wonderful

moderators.

So six of us were

sitting up there, 60, 80

sort of gathered around having

a conversation.

And as I spent time

with these bright and inspirational

and passionate students, we were

able to mutually, and I

guess I was able to

share as a mentor that

day, being encouraging, being part

of their journey even briefly.

I was so honored, and

it was deeply moving for

me.

And it reminded me that

offering time and presence, even

a short window that was

an afternoon, can really mean

something in our lives and

as a example of sort

of the more professional side

of volunteering.

On the other side of

the spectrum, perhaps more formalized,

I've served as a board

member, a director at large,

I'm called, for the California

Academy of Nutrition and Dietetics

Foundation for the past several

years.

And there we focus largely

on stewardship of the financial

donations that have come in

to provide scholarship for students

and grad students and young

professionals in the field of

nutrition and dietetics.

And this year alone, we

just wrapped up and we're

awarding several dozen scholarships of

varying amounts for varying demographics,

regions within California, all over

California.

And this work as a

volunteer, it brings together a

number of interesting folks that

I get to interact with.

And it's really a behind

the scenes type of volunteer

job.

We show up on Zoom

or at meetings, or we

do our work independently in

our own time outside of

our places of employment and

our usual work, things like

application reviews and strategic conversations

and planning.

And again, being like stewards,

really of the generous donations

of so many into the

foundation over the years.

But this is something that's

been so energizing for me.

And it's rooted in that.

It's sort of like helping

others become who they are

meant to be, who they

hope to be, you know,

sort of supporting passion from

that direction.

And I think that's part

of what makes volunteering so

unique.

It can look like a

once in a lifetime panel

moment.

It can be a regular

board meeting that you show

up to on a set

day of the week, set

time, once a month or

quarterly.

It can be tiny moments.

It can be quiet.

It can be grand.

But it all matters.

And it connects us literally,

literally as humans.

And that's so important.

Anywho, that had me reflecting

and how volunteering really can

take so many different forms.

It can be planned, and

it can be spontaneous.

It can be small, or

it can be sustained.

And we all have seasons

in life, like sometimes when

we can give more outwardly,

we can be more engaged,

and others where we might

feel like we're sort of

simply surviving with the day.

And that's real too.

And that allows us to

be human.

Sometimes we can be the

recipients.

And I hope that you'll

be the recipient of people

who are giving into your

energy.

It really is fulfilling.

And I have to just

mention one of my many

favorite stories about my grandmother,

because I'm talking about volunteering,

my grandmother June.

So Grandma June, years ago,

after she had lived a

big full life as a

mom of five, as a

capable wife and partner to

my grandfather from, by the

way, my grandfather, he was

a lauded farm veterinarian turned

semi-obsessed, a genealogist in

his later years, writing books

and ever active, sort of

a family investigator of our

family in retirement.

Grandma June had also been

a career professional, and she

was involved in many a

thing.

She had been a volunteer

in many ways over her

life and active in her

life.

Well, at a certain point

of their senior years, they

decided to sell their home

and found a retirement community

nearby where they lived, and

they decided to move.

So during that movement process,

as so many people do

these days, and there's such

beautiful ones there now that

incredible.

So during the move-in

process, they gave sort of

a stack, she recounted this

story many times, and I

would have her recount this

story.

And I loved spending time

together, but they would give

set, you know, a stack

of the intake or, you

know, welcome to the community,

loads of paperwork to do.

And it was everything, of

course, I'm sure, from the

financial stuff and the legal

stuff and the medical stuff,

but there was also sort

of the softer side of

things like your hobbies and

interests, what kind of lifestyle

you wanted to live while

you were there.

And somewhere in the mix,

in this side of things,

was a section about volunteering.

Would she be interested, you

know, in this new community,

like actively engaging seniors in

the community?

What kinds of things might

you enjoy getting involved in?

Do you know what she

wrote to that question?

"been there, done

that."

And that just still, to

this day, makes me laugh.

She had been there, she

had done all this.

And while I'm here to

encourage us to volunteer and

give in and give back,

and she certainly did continue

to do it.

It just makes me chuckle.

She had done, she had

been a den mother for

the Boy Scouts.

She had done committees and

PTAs and family reunions and

genealogy and gardening groups, you

name it, over her life.

She'd given so many parts

of her life in service.

And she was really answering

the question, the sort of

formalized service, of course, she

was still generous in her

own ways.

The formal volunteering, the committees,

sign-up sheets, that ship

had sailed.

So today, I want to

look at volunteering through the

lens, not just of that

formal role, the been there,

done that, that my grandmother

got to, or some weekly

calendar commitment, but as a

way of being in the

world and present, something that

can flow naturally into our

1,000 waking minutes.

And when and how it

fits for you.

So to give you some

ideas there, maybe you're in

a phase that you can

do a lot.

Or maybe if you're like

me at ebbs and flows,

doing what you can, when

you can, in the ways

that you can.

Either way, we'll explore how

small acts of giving, of

volunteerism can ripple out and

come full circle back to

us and impact our health.

So this is important.

You know, I love to

talk about the science, and

there are real benefits to

our mind, our body, our

emotional well-being, that comes

from volunteering.

So we'll do that.

Then we'll pause for a

Mindful Minute together.

And then we'll share some

practical ideas about what you

can do this week, what

you can think about, how

to figure out how and

where you might engage, or

what you're already doing, what

matters to you, wherever you

are in your life or

schedule right now.

So as we explore the

idea of volunteering today, and

the many ways it can

show up in our lives,

I want to take a

moment as I do in

each thematic episode, when I

focus sort of on a

topic like we're doing today,

to reflect on the ROI,

the returns on investment, the

benefits that come from doing

said thing, from volunteerism, in

this case.

And I'm talking, of course,

not about the return that

we get in dollars or

accolades, but really in terms

of our health, our vitality,

meaning and purpose, our connection,

and even long-term well

-being.

So some people call this

service to others.

Others call it giving back

or lending a hand, being

there for someone, or doing

something that makes a difference.

However you name it, the

science is pretty clear that

volunteering can pay dividends, so

to speak, if we're using

ROI language.

And it can give back

and pay dividends on our

mind, body, and spirit.

So you'll hear how it

supports our mental health, protects

our brain and cognitive function,

and even improves our physical

well-being and longevity.

These aren't just feel-good

ideas, then.

They're backed with real data,

which is always cool when

science comes along to back

up maybe what our mind

already knows or what is

intuitive.

But it's really cool to

find out that science exists

to show us a little

bit more the why or

what or how.

So if you've ever felt

a little lighter, maybe, after

helping someone, if your heart

felt just a little happier,

maybe, or fuller after volunteering,

it turns out there's a

reason for that and science

to go behind it.

There's something that researchers call

the 'helper's high.'

I think that's really cool.

The 'helper's high'.

And it's a real physiological

response and not just a

cutesy figure of speech.

Volunteering has been shown, get

this, to release feel-good

chemicals like oxytocin and dopamine,

the same neurochemicals we experience

during joyful moments, meaningful connection,

and after a good long

run.

So helper's high like a

runner's high or that feel

-good chemical bath.

That's a real science term.

But the 'helper's high', like

that chemistry that sort of

bathes our system to make

us feel good.

And this isn't just a

fleeting mood lift, even though

that feels really good.

I'll take it sometimes.

But it's like a two

-way current, actually.

While you're giving your energy

out, you're also receiving something

powerful in return, emotionally, physically,

even cognitively.

So here's what the research

suggests and has reported.

One large study from Harvard

followed nearly 13,000 older

adults for over a decade.

And they found that those

who volunteered about 100 hours

per year or approximately about

two hours per week, if

you do the math, had

a 44% lower risk

of death.

I'll let that sit there

for a second.

Two hours a week, a

44% lower risk of

death.

They also had and showed

statistically more physical activity, fewer

physical limitations, better self-rated

health.

These are things that are

immediate and that you really

feel.

And on the emotional side,

they felt more optimistic, a

sense of more purpose in

their lives, and had experienced

less loneliness and depression.

So just two hours a

week is what this research

showed.

It's like one long grocery

run or running some errands.

It's like a good chat

with a student over coffee.

Volunteering can happen in small

amounts.

It can be cumulative.

It can be bigger chunks

less frequently.

This was 100 hours in

a year.

And I'm just breaking it

down so we can get

a sense of what that

means weekly.

But you can do it

in a variety of ways.

And it's not just good

for the heart.

It's good for the brain

as well.

Another national study found that

the same amount of hours,

roughly about 100 hours a

year, was associated with better

cognitive function over time.

Interested now?

And why is that?

Well, because volunteering leads to

more social interaction, generally more

movement, and generally more mental

engagement.

So it becomes like a

workout for your mind, a

workout for your memory, and

for your outlook.

And then I just want

to mention one more study

here.

In a more recent study,

just in the last couple

of years from Japan, researchers

looked at the impact of

volunteering weekly.

So now this was really

just once a week.

And the impact on older

adults' well-being.

And they found higher social

well-being, more frequent pro

-social and altruistic, giving, loving

behaviors, and fewer depressive symptoms.

So if we break this

down and boil it all

down, to put it simply,

volunteering even in small doses

is good for our hearts,

our mind, and our soul.

And it really can be

as simple or small, or

seemingly small.

It's not small, but small

in terms of time.

But offering time at a

food bank, reading to a

child or a senior, depending

on where you are in

life, mentoring a student or

tutoring a student, or helping

with something in your own

neighborhood.

You don't have to start

a nonprofit to volunteer.

You don't need a ton

of time or money.

You don't even have to

sign paperwork to get involved.

Other people don't even have

to know unless you decide

to engage directly with others

or an organization.

So I like to think

of it like drinking water,

maybe.

Small sips regularly are what

make the biggest impact over

time.

You don't gulp gallons and

then not drink water the

rest of the week.

Similarly, to reap the benefit

from volunteering, it appears that

doing it in small doses

and building it into your

life the way it fits

works the best.

And that's so cool.

So to briefly recap those

three powerful areas, volunteering supports

mental and emotional health, helps

keep our brains sharper longer,

and is linked to better

physical functioning and even longer

life.

So what's beautiful about volunteering

is that it doesn't just

help others, as I mentioned

before, it connects us to

the world and to others

and to our community.

It reminds us of our

place in the world and

our power to contribute something

meaningful within our waking minutes.

Those are pretty powerful returns

or benefits, I think, from

doing something.

And these are personal.

These come back at you

for giving forward.

So now, before we turn

our minds to exploring what

we can actually do, what

it looks like in our

daily life from the structured

to the spontaneous, and I

have a few ideas for

that, planned or impromptu.

What I'd like to do

is take a brief pause,

as we like to do,

for a Mindful Minute.

This is our minute to

reflect and breathe and connect.

It's a way that during

an episode, I can be

confident that if you're listening,

that you get one minute

for yourself to just be

and to engage one of

your waking minutes in a

way that hopefully is peaceful

and centered and help you

reset.

So we'll dive into the

many meaningful ways to give

back, but this one is

giving into yourself.

So as we take a

pause, I think today's sort

of mindful minute should be

about giving and flow and

connection.

So we'll reflect on the

idea of giving, not as

an obligation, but as a

quiet kind of light.

So I was thinking of

a natural gesture that maybe

you've experienced before, where you

take your candle, literally, if

you've ever done this before,

and you light someone else's

candle with it.

When you do that, if

you think about it, it

doesn't take your light away,

but it helps light someone

else's, and effectively, it brightens

the whole space, if you

pass it on, and warms

the whole space, and literally

connects us through that flickering

light.

So whether it's your time,

or your attention, your presence,

or your care, giving doesn't

have to be grand, to

be powerful.

It just needs to be

offered, to share your light.

So wherever you are, let's

take a comfortable sort of

preparatory breath.

We'll take that together.

Make sure that your feet

are hopefully flat on the

ground, that you feel centered,

shoulders relaxed.

You can gaze downward, or

close your eyes if you

wish.

Let's take a preparatory breath

as we start to sort

of bring light into our

mind, and have this mindful

minute together.

So let's breathe in through

our nose, out through our

mouth, and let's begin.

Let's breathe simply.

Think about that flickering candlelight,

and how you focus on

the warmth, and that you

have the light.

Picture yourself passing it to

a neighbor, or a friend,

your family member.

Keep breathing, and breathe in

through the nose, out through

the mouth.

Continue to let that candle

flicker.

Final breath, out through the

mouth.

There we are.

Isn't it just amazing how

one single minute can bring

a little clarity, a little

light, maybe even a little

bit of calm?

Thank you for lighting that

candle with me today, and

sharing a Mindful Minute together.

So when we offer a

moment of our time, or

our care outward, we're not

just adding to someone else's

life.

We're expanding something within our

own.

Hopefully I established that with

a evidence a few minutes

ago.

It might feel like a

warm glow, or a little

lightness in your chest, that

helper's high, a little more

meaning stitched into your ordinary

day.

At the end of the

day, the days that you

give forward, what do you

think you remember?

What do you give gratitude

for?

Many things, but you know,

like the full heart feeling.

It's very real, and it's

even measurable.

Volunteering doesn't have to be

formalized, or frequent even, to

matter.

The brief gestures, the check

-in texts with others, a

shared smile, even a five

-minute favor that you might

do, it can shift our

own outlook right in the

minutes we're in.

I want to emphasize this

isn't about doing it for

us, but I want to

just make sure that you

know how much what you

do for others, you benefit

from as well.

Because in the end, these

minutes are our life.

They become our life.

They are our memories.

So this week, just a

few things to think about,

and ideas maybe that you

can think about in where

you're at already.

Maybe you're an active volunteer

already, and this is a

great reinforcement of saying, well

done.

Look at the benefit that

you are getting.

Look at all that you

are giving.

Let's take a moment and

celebrate that quietly and internally.

Or maybe you want to

look outward and engage in

some way, or consider doing

so.

So this week, maybe think

about a person that you

could reach out to, maybe

one person.

Sometimes we make the list,

we're like, all these people,

or these are all the

things I can do.

But reach out to one

person.

Ask how they're doing, or

offer to help in some

little way.

Someone just popped into my

mind after this episode, someone

that I haven't been in

touch with in a while,

and I'm going to reach

out to her.

You can look up local

opportunities if you're interested.

You can check your local

library, or school, or a

neighborhood site.

Sometimes there's even on some

of the library sites and

different not-for-profits in

your local area, there's sometimes

even a tab that will

say, like, get involved, and

it makes it easier to

scan for ways to get

involved as well.

You can focus local in

your neighborhood.

You might do something neighborly,

like bring in a trash

can for someone, or walk

someone's dog maybe, or write

a quick thank you note

that you've been meaning to

send either to someone else

or someone in the neighborhood.

Maybe there's some gesture that

you notice, and you want

to surprise someone with a

quick thank you.

Of course, you can role

model giving in your spirit

and attitude, and that takes

just being present.

If you're a parent, or

if you have someone younger

in your life, you might

also invite them in to

do a 10-minute act

of service, or to join

you if you volunteer.

It doesn't have to be

a full-blown production, just

something shared together, and maybe

take a quiet moment for

yourself to reflect and ask

yourself if there's a cause

or community that matters to

you, and what could be

one small step that you

could take in the direction

of volunteering or getting involved

this month.

So, as we get toward

wrapping up for today, I

want you to consider something

more specific, and then I'll

give you a few examples

and ideas to take you

through the week, and then

we'll be off on our

way enjoying the rest of

our waking minutes.

But if you had just

30 minutes to give this

week, how would you spend

them in service of someone

else or some other entity?

So, I want you to,

you know, challenge yourself.

If it's a challenge, just

ask yourself more simply.

If you had just 30

minutes to give this week,

how would you spend those

minutes in service of someone

else?

Sometimes asking this to yourself

and reflecting even for a

couple minutes reveals more than

we expect.

So, hopefully you have a

few ideas that you can

take into your week this

week, whether it's sort of

micro-volunteerism or more formalized.

All of it matters.

All of it counts, and

now hopefully you know why.

Thank you truly for spending

some of your waking minutes

with me today.

I'm excited to hear what

you're involved in, so please

reach back to me, reach

out to me, and share.

I love to learn, and

we usually gain so much

when we share as a

community.

We're truly better together, and

there's so many things that

you are doing that inspire

each of us, and I

want you to know that,

and everything matters.

And it's not about accolades,

but I like to recognize

when all of us are

participating toward living a healthier,

more vital lives for ourselves,

our families, and here for

our community as well.

So, if you enjoyed this

episode, I'd be so grateful

for you to share it

with a friend.

If you really enjoyed it,

please leave a kind comment

or review it means more

than you know, and if

you haven't, please subscribe and

be part of our growing

community.

It really helps continue to

grow and bring us closer

together, and I really appreciate

that.

You can find more, including

the show notes about today,

links to the studies we

talked about, you can find

those in the show notes,

and you can find more

also at wendybazilian.com.

You're always welcome to reach

out to 1KWM@wendybazilian.com

- that's my email, and

on Instagram, please join, please

follow along, please engage at

@1000WakingMinutes.

I'm Dr. Wendy Bazilian, your

host of 1,000 Waking Minutes,

and until next time, be

well.

Thank you for tuning in

to 1,000 Waking Minutes.

A huge thank you to

our amazing collaborators, including our

production and marketing teams, and

Gabriela Escalante in particular, to

the ultra talented Beza for

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friend and artist Pearl Preis

Photography and Design, to Danielle

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and of course my family,

and everyone working tirelessly behind

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Until next time, find some

simple opportunities to optimize those

1,000 Waking Minutes each day.

you