Episode 10

full
Published on:

20th Nov 2024

10 - Think Clearer, Feel Better: The Hydration Tips You Need

Is your body getting the hydration it needs to thrive? Do you struggle with drinking enough water throughout the day? Dr. Wendy Bazilian dives into why water is essential not only for quenching thirst but for supporting overall health, boosting energy, and enhancing mental clarity. You’ll hear science-backed insights into hydration’s role in heart health, cognitive function, metabolism, and immune function, along with practical tips to help you stay hydrated throughout the day. Plus, enjoy a mindful minute designed to help you connect with your body’s hydration needs. Small changes can make a big difference! Listen in to discover how staying hydrated can improve your waking minutes each day.

FROM THE EPISODE:

“Three quarters of our brain is water. We are one big sponge up there inside our skull. So, even the mildest dehydration can cause brain fog and make it harder to focus.”

WE DISCUSS:

Audio:

(0:55) The link between hydration and  health, energy, and focus

(4:59) A personal story about hydration challenges in communities with limited access to clean water

(9:05) How much water we really need each day and what beverages and foods count

(13:27) ROIs of hydration: How it benefits the heart, brain, mood, metabolism, and immune system

(28:17) A mindful minute focused on appreciating water’s role in our body and mind

(32:07) Practical tips to make hydration a daily habit 

(42:05) A question to ponder and reflect on 

(42:53) Closing remarks and gratitude to my team and you for joining me on this journey

7-DAY HYDRATION CHALLENGE 

If you’re up for a little adventure, try this 7-day challenge and discover what works best for you to stay hydrated. Enlist a friend to hold yourself accountable, and have more fun in the process! 

  • Day 1: Calculate your daily water needs. Take your weight in pounds and divide it in half. That’s how many ounces a day you should aim for. For 150 pounds, it would be 75 ounces or about nine cups a day.
  • Day 2: Add more hydrating foods to your meals. Listen at (35:31) for tips.
  • Day 3: Try different types of hydrating beverages—sparkling water, infused water, herbal teas, etc. Listen at (10:39) to hear what counts.
  • Day 4: Check the color of your urine to assess hydration. Listen at (11:53) for an explanation! 
  • Day 5: Set up a tracking system that feels right—whether it’s digital or analog. Listen at (37:12) for tips.
  • Day 6: Track your water intake plus any non-water beverages you drink, like coffee or juice.
  • Day 7: Reflect on the experience, celebrate your progress, and keep going with the habits that felt best.

REFERENCES (see below)

CONNECT WITH WENDY

Follow me on Instagram: @1000WakingMinutes  

Visit my website: 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.

REFERENCES

An, R., & McCaffrey, J. (2016). Plain water consumption in relation to energy intake and diet quality among US adults, 2005-2012. Journal of human nutrition and dietetics : the official journal of the British Dietetic Association, 29 5, 624-32 .

Armstrong, L. E., Ganio, M. S., Casa, D. J., Lee, E. C., Mcdermott, B. P., Klau, J. F., … Lieberman, H. R. (2011). Mild Dehydration Affects Mood in Healthy Young Women. The Journal of Nutrition, 142(2), 382–388. doi: 10.3945/jn.111.142000

Benton, D. (2011). Dehydration Influences Mood and Cognition: A Plausible Hypothesis? Nutrients, 3(5), 555–573. doi: 10.3390/nu3050555

Boschmann, M., Steiniger, J., Hille, U., Tank, J., Adams, F., Sharma, A. M., … Jordan, J. (2003). Water-Induced Thermogenesis. The Journal of Clinical Endocrinology & Metabolism, 88(12), 6015–6019. doi: 10.1210/jc.2003-030780

Chan, J., Knutsen, S. F., Blix, G. G., Lee, J. W., & Fraser, G. E. (2002). Water, Other Fluids, and Fatal Coronary Heart Disease: The Adventist Health Study. American Journal of Epidemiology, 155(9), 827–833. doi: 10.1093/aje/155.9.827

Institute of Medicine. 2005. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Washington, DC: The National Academies Press. https://doi.org/10.17226/10925.

Laja García, A. I., Moráis-Moreno, C., Samaniego-Vaesken, M., Puga, A. M., Partearroyo, T., & Varela-Moreiras, G. (2019). Influence of Water Intake and Balance on Body Composition in Healthy Young Adults from Spain. Nutrients, 11(8), 1923.

Maughan, R. J., Watson, P., Cordery, P. A., Walsh, N. P., Oliver, S. J., Dolci, A., ... & Galloway, S. D. (2016). A randomized trial to assess the potential of different beverages to affect hydration status: development of a beverage hydration index. The American journal of clinical nutrition, 103(3), 717-723.

Popkin, B. M., D'Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition reviews, 68(8), 439-458.

Smyth, A., Hankey, G. J., Damasceno, A., Iversen, H. K., Oveisgharan, S., Alhussain, F., ... & O'Donnell, M. (2024). Carbonated beverage, fruit drink, and water consumption and risk of acute stroke: The INTERSTROKE case-control study. Journal of Stroke.

Smyth, A., Hankey, G. J., Langhorne, P., Reddin, C., Ryglewicz, D., Rosengren, A., ... & O'Donnell, M. (2024). Tea and coffee consumption and risk of acute stroke: The INTERSTROKE study. International Journal of Stroke, 19(9), 1053-1063. https://doi.org/10.1177/17474930241264685

Stookey, J. D., Constant, F., Popkin, B. M., & Gardner, C. D. (2008). Drinking Water Is Associated With Weight Loss in Overweight Dieting Women Independent of Diet and Activity. Obesity, 16(11), 2481–2488. doi: 10.1038/oby.2008.409

Vij, V. A. K., & Joshi, A. S. (2014). Effect of excessive water intake on body weight, body mass index, body fat, and appetite of overweight female participants. Journal of natural science, biology, and medicine, 5(2), 340.

Transcript
Speaker:

So, as you can see,

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hydration isn't just about quenching

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our thirst, it's about optimizing

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our performance head to toe.

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We experience 1,000 waking

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minutes on average every day.

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How are you spending yours?

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I'm Dr. Wendy Bazilian, and

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you're listening to 1,000

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Waking Minutes.

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I can't wait to connect

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with you here with practical

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ways to eat well, move

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daily, and be healthy, to

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optimize every waking minute you

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live for a happier, healthier

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life.

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Thank you for sharing some

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of your waking minutes with

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me today.

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Let's get started.

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Welcome back to 1,000

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Waking Minutes.

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I'm your host, Dr. Wendy

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Bazilian, and today we're diving

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in to one of the

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most essential and sometimes overlooked

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ways to keep ourselves our

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best, and that's hydration.

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Now I know you've heard

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it at least a bazilian

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drink more water.

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But please stay with me

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because today we're going to

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take a fresh look at

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why it fits into our

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every day, why it's truly

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a game changer when it

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comes to how we move

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into this season, which some

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don't expect to be talking

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about hydration, ...as we move

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into fall and winter and

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beyond.

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As we head into cooler

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weather with our holiday gatherings,

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maybe a bit more wine

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or bubbly in our mix,

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our hydration needs sneak up

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on us.

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But not only that, typically

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around the United States anyway,

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the temperatures get cooler, the

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air tends to get drier,

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and we don't feel as

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thirsty.

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We sweat less, though our

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body is still respiring and

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it's still passing off fluids

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during the day.

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And hydration, frankly, keeps us

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sharp and energized and feeling

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balanced.

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By some estimates, 75%

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of adults are under hydrated

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or even dehydrated.

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So just imagine if you

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could feel a little bit

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more together, a little more

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energized, a little more focused

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this season with just a

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few small tweaks, such as

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hydration and getting more fluid,

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namely water, which we'll talk

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about, into your life.

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And also to make this

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a little bit trendy in

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with the season, I've noticed

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a lot of us carrying

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around, I'll show it on

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the video version of this

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podcast, one of these.

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It's a Stanley tumbler or

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some kind of water bottle.

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But if you've gotten into

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the Stanley craze, this one

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is hot pink, almost magenta

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pink that a friend of

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mine gifted to me.

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I've got one too.

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They've become a go-to

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accessory.

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They come in with their

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seasonal colors.

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You can get the hottest

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color.

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People wait in line

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or they pay high dollars.

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People put them up on

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eBay.

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They/ve become a bit of

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a craze.

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I'm all for anything that

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makes hydration more fun.

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But as a colleague of

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mine pointed out that while

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we carry them around, some

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of us actually forget to

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drink the water in them

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at times.

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So today we're going to

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be turning those tools into

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the real habits.

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And whether it's Stanley or

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I've got my brand new

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Yeti from my daughter's elementary

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school, it's just important that

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we hydrate more.

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So here's a fun fact:

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Did you know that our

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brains are about 73%

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water?

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That's nearly three quarters of

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the volume mass weight that

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is taken up by water.

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It's a virtual sponge.

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In terms of real ounces,

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or to put that into

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perspective, the average brain weighs

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about three pounds.

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So we've got about four

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cups of water in our

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brain.

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So imagine squeezing that sponge,

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well, maybe you don't want

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to imagine that(!), ...but squeezing

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that sponge and out comes

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four eight-ounce glasses of

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water.

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That means that water is

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in there and it is

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part of the fuel that

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helps us focus, helps us

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remember, helps us stay in

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a positive mood or a

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balanced mood that's appropriate for

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whatever we're going through at

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the moment.

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It's important to keep this

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in mind, not only from

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our brain perspective, which we'll

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talk about, but our whole

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body perspective.

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I want to share just

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a little snippet from my

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past on why I like

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to remind us that we're

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so lucky to have clean

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access to water, no matter

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what your perspective is on

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buying bottled water or carrying

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around your tumbler or drinking

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out of the faucet or

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tap, of filtering it, having

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a full filtration system.

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We could talk about all

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of those in more detail.

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But I just wanted to

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share that in public health,

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I've had the opportunity to

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work in a number of

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different environments and live in

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a couple of different places

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as well where potable water

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wasn't always readily accessible.

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My first real experience was

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in Central America when I

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was studying abroad for a

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long semester.

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I was there about eight

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and a half months in

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Costa Rica and I was

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traveling over spring break with

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a friend.

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We went to a little

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island that we got to

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by boat in Panama and

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the water hadn't arrived, the

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potable water hadn't arrived, that

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was brought in all by

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bottles.

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For the duration of my

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time there, I relied on

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getting water sources from other

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things like fruits and vegetables,

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which is great, from juices,

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and yes, from soda.

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I had to because that

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was the water source and

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water is so critical.

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In fact, right down to

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brushing my teeth.

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I brushed my teeth, get

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this one, with soda.

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I don't recommend it, but you

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know, when you're brushing, we're

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more about creating the scrubbing

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effect and we needed a

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little rinsing agent.

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Quick tip there, you can't

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keep your lips closed when

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you've got soda and activated

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with toothpaste in your mouth

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because it becomes an explosion,

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which I experienced the first

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night right onto the bathroom

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mirror.

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But that's not the only

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experience that I had.

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Later, when I was doing

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my Master's research, I received

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a grant to study in

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northeast Brazil and I worked

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with a grassroots street theater

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group in a very, very

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poor area - a very passionate, loving

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area, family centered area, but

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a very, very poor area -

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in northeast Brazil, very interior

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in the state of Ceará.

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And there, the community did

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not have safe water all

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the time.

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And in fact, this grassroots

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theater group, which were members

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of the community, were working

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to re-educate the community

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about safe feeding of infants.

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It was a place where

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infant and maternal mortality was

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very high.

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And they were re-educating about

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the value of breastfeeding and

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how it can be not

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only a wonderful, but safer

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alternative because what was happening

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is many times the non

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-potable water was being used

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to mix with formula or

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the non-potable water was

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being ingested in ways creating

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diarrheal diseases and other serious

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conditions.

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So this topic, as you

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can see, clearly hits home

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for me, considering that we

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can live for weeks without

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food and food insecurity is

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another big topic that I

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care very, very much about.

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You can only survive for

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a few days without water.

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It's that important.

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It's scary to think about,

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but there's great news.

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We do have access and

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there's so many reasons to

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refocus your attention toward hydration.

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So let's raise our glass

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or a tumbler or even

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your trusty coffee mug as

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we dive into the surprising

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benefits of hydration today.

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We'll explore some tips.

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We'll bust a few myths,

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hopefully some positive ones here,

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like the truth about coffee

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and the role in hydration

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and even tackle an age

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old question about your glass

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half empty and half full

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that I'll come back to

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later in the episode.

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And maybe we'll just be

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happy to have the glass.

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So that's the spirit we're

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bringing to today, appreciating the

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simple things that can make

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a big difference in our

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1,000 waking minutes.

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So before we dive into

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the amazing benefits, the ROIs

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on hydration, let's answer the

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question:

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So how much water do

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we really need each day?

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The old eight ounce cups

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a day is definitely a

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bit outdated.

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I'm sure you've heard that.

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It was a good rule

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of thumb at one time,

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but now we have even

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more evidence and more research

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to support not only the

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roles of hydration, but how

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much we really need.

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The National Academies of Science,

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much over a decade ago

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now, have put out recommendations

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suggesting that most women need

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about 11 cups a day

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on average, and men 13

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cups a day on average.

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This can be impacted, of

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course, by climate and altitude

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and other life stages and

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other things as well.

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But since we're all unique

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individuals, and that's a little

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bit still a generic suggestion

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and may sound like a

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lot to you, I do

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have a good rule of

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thumb.

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If you take your weight

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in pounds and you divide

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it in half, that's about

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how many ounces a day

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you should aim for.

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So at 150 pounds, that

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would be about 75 ounces

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or about nine cups a

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day.

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If your scale weight is

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200 pounds, that would be

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about 100 ounces a day

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or around 12 cups of

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water a day.

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And yes, I know it

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seems like a lot, but

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given the role that water

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plays in the body, maybe

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I'll convince you to do

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a little bit more than

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you did yesterday.

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And to put it into

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perspective, there's a lot of

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good news around this because

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the way you can meet

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your water needs is not

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only through plain water.

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So your water and the

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water recommendations allows for other

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things to fit.

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So the next question is:

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Does it count?

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I'd like to tackle that.

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The 'does it count' debate?

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Yes.

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Yes.

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Your morning coffee, your tea,

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even your greens drinks, your

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smoothies, they all count toward

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hydration.

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Coffee, despite being a mild

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diuretic, you would have to

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drink very large volumes for

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it to negatively impact.

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I'm not talking about the

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caffeine, but negatively impact your

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hydration status with very few

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exceptions.

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After all, what are the

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ingredients in coffee?

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Coffee beans brewed in water,

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of course.

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Yes, yes, yes.

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Herbal teas, green teas, Camellia

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sinensis, traditional teas and black

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teas all count.

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Milk counts.

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Milk is 90 percent water.

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Even your foods rich in

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water, your fruits and your

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vegetable, every food in the

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plant kingdom is a rich

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water source, most of them

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having well over 50 percent.

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Even when we're talking about

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things like grains that are

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cooked in beans, but certainly

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our fruits and vegetables, which

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are replete with water.

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And how do you know

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if you're getting enough each

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day?

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We could dive into this

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even further, but I'm going

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to give you the real

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simple tool.

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This is not the sophisticated

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scientific measure of, 'am I

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getting enough?'

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But I do like to

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use the urine gauge because

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after all, we all go

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to the bathroom and we

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all can take a quick

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peek into the bathroom [toilet] to

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see the color of our

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urine.

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So if your urine is

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running a straw-like color,

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so it's lightly yellow, but

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more like straw, it is

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an indicator that you might

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be well hydrated or pretty

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well hydrated.

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We could all stand to

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have a little bit more.

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The darker the yellow, the

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more goldenrod that it becomes,

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the more deep orangey yellow

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it becomes.

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It's more indicative that you

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might be dehydrated.

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And usually this shows up

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after you've been a little

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bit under hydrated for a

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period of time.

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So it's a good gauge.

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First thing in the morning,

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it's expected.

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Usually your urine is going

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to be a darker orange.

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And the last thing on

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that, if it's fluorescing, meaning

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if it's a bright fluorescent

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yellow, that's usually a sign

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of B vitamins or that

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you're taking some multivitamins that

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they turn the urine that

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color.

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So it can confuse things,

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but still look for a

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little bit of a clearer,

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lighter, paler color to be

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general indicator of hydration.

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So now we've covered how

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much briefly, what counts and

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how we can stay on

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track.

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Let's talk about why it

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matters.

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This is the key to

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every episode is to give

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you the evidence, dabble in

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the science a little bit

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and the returns.

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Hydration provides so many, some

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surprising benefits, and it's so

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much more than quenching your

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thirst.

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It can elevate your health

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in ways that you may

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not expect.

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So in our returns on

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investment, our ROI or benefits

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of hydration, there are big

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ways that water can pay

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off.

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And let's start with our

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heart.

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This may surprise you, but

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a study from Loma Linda

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University found that staying adequately

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hydrated may reduce the risk

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of heart disease by up

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to 50%.

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That's a huge return on

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investment for simply drinking more

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water.

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This recommendation is even more

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important as we go into

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colder months, as we go

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into the holidays, when some

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of the risk factors for

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heart disease go up, when

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our bodies are working harder

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to keep warm and maintain

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our circulation, we can become

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at greater risk of dehydration

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without even realizing it.

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So we're protecting arguably our

times before:

most vital organ, the pumping

times before:

of our heart, this way,

times before:

and you can reduce your

times before:

risk by staying hydrated.

times before:

I'm not talking about overhydration;

times before:

I'm talking about getting hydrated

times before:

and staying there.

times before:

A second benefit is to

times before:

boost your metabolism and turning

times before:

up your internal engine or

times before:

thermostat.

times before:

So just like water can

times before:

help us with our circulation

times before:

and our heating of our

times before:

body, but specifically with the

times before:

viscosity of our blood, making

times before:

it a little bit less

times before:

viscous and better flow, it

times before:

can actually help turn up

times before:

our metabolism just by staying

times before:

hydrated.

times before:

So this is really cool:

times before:

Just drinking a boost of

times before:

17 ounces or just over

times before:

two cups of water in

times before:

one study was shown to

times before:

increase metabolism by 30%.

times before:

30% temporarily.

times before:

But staying hydrated keeps it

times before:

up that 30%.

times before:

It's the equivalent of burning

times before:

around 100 extra calories a

times before:

day just by staying hydrated.

times before:

This study was published in

times before:

the Journal of Clinical Endocrinology

times before:

and Metabolism, and it showed

times before:

that just getting hydrated again

times before:

can get your metabolism up.

times before:

So if you're feeling sluggish

times before:

or you're fighting some extra

times before:

weight and not seeing results

times before:

despite your efforts, hydration can

times before:

help kickstart it, and it's

times before:

a free and easy way

times before:

to start.

times before:

Third, we're going to talk

times before:

about mental performance, and there's

times before:

two angles on this one.

times before:

Even mild dehydration can impact

times before:

our cognitive function, our concentration,

times before:

and our mood.

times before:

So first, let's talk about

times before:

mental clarity and hydrating our

times before:

brain power.

times before:

As I mentioned earlier, and

times before:

I will probably mention again

times before:

because I find it so

times before:

stunning to think about and

times before:

hopefully very convincing, three quarters

times before:

of our brain is water.

times before:

We are one big sponge

times before:

up there inside our skull.

times before:

So even the mildest dehydration

times before:

can cause brain fog and

times before:

make it harder to focus.

times before:

One study published in Nutrients

times before:

found that hydration also can

times before:

help improve memory, alertness, and

times before:

overall brain function.

times before:

Now, I know a lot

times before:

of listeners have already written

times before:

in and said, talk to

times before:

me about the brain.

times before:

What are ways that I

times before:

can help preserve my brain

times before:

or slow the declines of

times before:

aging?

times before:

And hydration is one of

times before:

them.

times before:

It may not seem so

times before:

obvious.

times before:

It may not seem so

times before:

sexy.

times before:

But my goodness, if you

times before:

think of what the brain

times before:

consists of in terms of

times before:

its core volume, then you

times before:

can certainly understand.

times before:

The second brain-related benefit

times before:

is mood.

times before:

So I call it avoiding

times before:

'the grumpy zone.'

times before:

Even a 1% to

times before:

2% drop in hydration

times before:

can affect our mood.

times before:

We may not think of

times before:

it as our first go

times before:

-to either, which is the

times before:

thing that's incredible.

times before:

It's something that's the easiest

times before:

thing that you can pick

times before:

up and try, but you

times before:

may not think of it

times before:

as the first go-to

times before:

when you're in a grumpy

times before:

mood.

times before:

Research from the University of

times before:

Connecticut, where I hail from,

times before:

I didn't go to UConn,

times before:

but I grew up in

times before:

Connecticut, found that people with

times before:

mild dehydration were more likely

times before:

to feel irritable and tired.

times before:

So as the days get

times before:

darker and colder and the

times before:

holiday season ramps up, this

times before:

could be a secret weapon

times before:

to stay cheerful and calm.

times before:

Or at least help balance

times before:

our emotions and mood so

times before:

that they're more appropriate in

times before:

relationship to what's really going

times before:

on.

times before:

And given that this time

times before:

of year does require juggling

times before:

so many responsibilities and so

times before:

much going on, our holiday

times before:

shopping, our family gatherings, our

times before:

work, and our personal year

times before:

-end deadlines, hydration can play

times before:

a critical role in helping

times before:

you maintain that focus and

times before:

the energy.

times before:

So it can help you

times before:

keep your edge, your mental

times before:

edge, and your mood in

times before:

check.

times before:

And that's like a win

times before:

-win that I want to

times before:

be sure to emphasize and

times before:

hopefully be more happy and

times before:

content as you do it.

times before:

Next is another type of

times before:

performance.

times before:

We talked about the brain

times before:

performance.

times before:

Now it's physical performance.

times before:

And this may seem like

times before:

the most obvious go-to.

times before:

You think about athletes who

times before:

are hydrating or rehydrating after

times before:

an event, or if you

times before:

exercise, to drink your water.

times before:

But the reason that water

times before:

is so important is to

times before:

hydrate, to rehydrate, and to

times before:

help fuel our muscles and

times before:

be the vehicle of the

times before:

nutrients and fuels to pass

times before:

in and the byproducts to

times before:

pass out.

times before:

And hydrating can also help

times before:

with muscle cramps or maybe

times before:

avoiding them, in other words.

times before:

So if you've ever experienced

times before:

muscle cramps or fatigue during

times before:

a workout, dehydration could be

times before:

one, if not the culprit.

times before:

Proper hydration ensures that your

times before:

body maintains electrolyte balance.

times before:

It can help shift and

times before:

transfer in the important electrolytes

times before:

that help with the passage

times before:

and the pressure inside and

times before:

outside the cells.

times before:

It's also essential for the

times before:

preventing of cramps, especially when

times before:

we move to the colder

times before:

months.

times before:

Again, where muscles can feel

times before:

tighter.

times before:

So hopefully one take-home

times before:

is like, I always think

times before:

about hydrating in the spring

times before:

and summer or when I'm

times before:

sweating, but really we're bringing

times before:

it into these months on

times before:

purpose.

times before:

So we know from watching

times before:

athletes that hydration is important.

times before:

You see that.

times before:

Also, if you've ever served

times before:

in one of our branches

times before:

of the military, and thank

times before:

you if you have, or

times before:

if you know someone who

times before:

has, there is something in

times before:

the army and in the

times before:

military branches called water discipline.

times before:

It's a real priority.

times before:

It's a priority because we

times before:

need to keep everyone alert,

times before:

focused, and performing both physically

times before:

and mentally on the job.

times before:

And it's an important job.

times before:

Now I'm going to shift

times before:

to a serious health concern.

times before:

Hydration can significantly impact stroke

times before:

risk.

times before:

I mentioned heart disease risk

times before:

reduction before, but in order

times before:

to impact stroke risk, and

times before:

there's been a number of

times before:

studies, but two just came

times before:

out this last September about

times before:

watching what you drink with

times before:

some pretty stunning numbers and

times before:

results that came out of

times before:

it.

times before:

In two studies that were

times before:

just published this September in

times before:

the Journal of Stroke and

times before:

the International Journal of Stroke

times before:

by the same team, it

times before:

looked at a study called

times before:

InterStroke of over 27,000

times before:

individuals.

times before:

It was a case control

times before:

study, and it's a global

times before:

or many regions study, which

times before:

makes it interesting.

times before:

And what this study, what

times before:

InterStroke overall looks at is

times before:

the healthy lifestyle choices, diet

times before:

and physical activity, other things

times before:

that can impact stroke risk,

times before:

because we know that hypertension

times before:

is the most important risk

times before:

factor for stroke.

times before:

This really looks at the

times before:

lifestyle factors that can impact

times before:

stroke.

times before:

And InterStroke is one of

times before:

the largest international studies on

times before:

this topic.

times before:

So the researchers first found

times before:

good news, protective role for

times before:

water, tea and for coffee

times before:

when drinking in moderation for

times before:

coffee in particular.

times before:

However, the less good news

times before:

is they found increased stroke

times before:

risk with fizzy drinks, including

times before:

sodas, but not just sodas,

times before:

and also with fruit juice.

times before:

And I'm going to talk

times before:

about fruit juice in just

times before:

a moment because not all

times before:

fruit juice is the same.

times before:

So first, water.

times before:

There's a protective role that

times before:

the researchers have seen in

times before:

other studies as well.

times before:

A higher water intake of

times before:

at least seven cups per

times before:

day showed a protective effect,

times before:

reducing the risk of ischemic

times before:

stroke.

times before:

That's the kind that causes

times before:

tissue death from lack of

times before:

oxygen getting to the area.

times before:

And it underscored the importance

times before:

of consistent hydration throughout the

times before:

day.

times before:

And then they looked at,

times before:

that's seven cups a day,

times before:

by the way.

times before:

Seven cups or more.

times before:

So toward your 11 or

times before:

13 cups, or if you

times before:

use that rule of thumb

times before:

I mentioned before.

times before:

When they looked at tea,

times before:

tea reduced stroke 18 to

times before:

29 percent.

times before:

So that's really good news.

times before:

And black tea had the

times before:

highest percentage risk reduction, interestingly,

times before:

like English or Earl Grey

times before:

tea.

times before:

But green tea as well,

times before:

drinking three to four cups

times before:

of green tea a day

times before:

was linked with a 27

times before:

percent lower chance of stroke.

times before:

So really between effectively 18

times before:

and 29 percent risk reduction

times before:

from drinking tea, which is

times before:

very good news.

times before:

They did comment and see

times before:

that when people added milk,

times before:

however, to their tea, that

times before:

it actually took away the

times before:

risk reduction when it comes

times before:

to stroke.

times before:

So I'm not saying that

times before:

adding milk inherently to tea

times before:

is all bad, but it

times before:

has been shown that adding

times before:

milk to tea will sort

times before:

of decrease or block some

times before:

of the antioxidants.

times before:

And when it comes to

times before:

stroke risk, risk reduction was

times before:

not seen for that from

times before:

adding the milk.

times before:

And they did look at

times before:

that.

times before:

Now with coffee, it was

times before:

good news with a little

times before:

bit of caution.

times before:

The research found that drinking

times before:

more than four cups of

times before:

coffee a day increased risk

times before:

of stroke by upwards of

times before:

37 percent.

times before:

That's a lot.

times before:

However, less than four cups

times before:

a day, there was no

times before:

impact on stroke.

times before:

So other studies, as you've

times before:

probably heard, have looked at

times before:

coffee and health benefits, and

times before:

there's usually sort of an

times before:

incremental climb.

times before:

It's not just caffeine related.

times before:

There are phytochemicals and other

times before:

great attributes of coffee.

times before:

This one sort of put

times before:

a cautionary note on the

times before:

dose, on not more than

times before:

four cups if you're looking

times before:

at stroke risk.

times before:

And now the not so

times before:

good news.

times before:

Regular consumption of carbonated beverages

times before:

like fizzy drinks, whether they

times before:

had sugar or were artificially

times before:

sweetened with non-caloric sweeteners

times before:

and fruit juices were associated

times before:

with higher risk of stroke.

times before:

Fizzy drinks in particular, both

times before:

again the sugar sweetened and

times before:

the artificially sweetened, such as

times before:

a diet or zero sugar

times before:

versions, were linked with a

times before:

22 percent increased chance of

times before:

stroke.

times before:

And the risk sharply increased

times before:

with two or more of

times before:

these fizzy drinks today.

times before:

It showed an increased risk

times before:

of intracranial hemorrhaging.

times before:

That's the type of stroke

times before:

that causes bleeding.

times before:

And the risk was higher

times before:

in women, especially who consume

times before:

fruit drinks, which I'm going

times before:

to get to next.

times before:

So fruit juice was the

times before:

other one that showed increased

times before:

risk of stroke.

times before:

Not all studies on fruit

times before:

juice have shown the same,

times before:

and the researchers did mention

times before:

two other quality studies, big

times before:

studies.

times before:

In this case, drinking fruit

times before:

juice increased the risk of

times before:

this bleeding stroke by 37

times before:

percent.

times before:

That's a high number.

times before:

The researchers noted that, you

times before:

know, there was a lot

times before:

of products marketed as fruit

times before:

juice also, and they all

times before:

sort of fall into the

times before:

same camp in regard to

times before:

this, the way that they

times before:

measured the diet and asked

times before:

the participants in food recall

times before:

about fruit juice.

times before:

Some fruit juices are made

times before:

from concentrate.

times before:

Many contain added sugars and

times before:

preservatives, some of which they

times before:

said may offset some of

times before:

the benefits that have been

times before:

seen in other studies.

times before:

So they indicated it was

times before:

probably best to stick with

times before:

the 100 percent fruit juice

times before:

to do fresh fruit made

times before:

into juice.

times before:

Of course, the fiber is

times before:

lost in the majority of

times before:

fruit juices.

times before:

But sticking with 100 percent

times before:

fruit juice, and we know

times before:

that there's other studies and

times before:

research that have looked at

times before:

the benefits of 100 percent

times before:

fruit juice.

times before:

This particular one, though, showed

times before:

increased risk of stroke from

times before:

high consumptions, regular consumption of

times before:

fruit juice.

times before:

And the final benefit, and

times before:

this one's highly relevant to

times before:

right now, this time of

times before:

year, is hydration can help

times before:

support our immune system, especially

times before:

during cold and flu season.

times before:

If you've already been hit

times before:

a little bit, hopefully not,

times before:

or you're trying to keep

times before:

it at bay.

times before:

Hydration impacts our immunity and

times before:

helps keep it strong.

times before:

And it does that in

times before:

at least two ways.

times before:

First, staying hydrated supports our

times before:

immune function by keeping our

times before:

mucous membranes moist and helps

times before:

the body fend off infections.

times before:

So think of water as

times before:

being like a vehicle to

times before:

help move things through, to

times before:

help process them, to bring

times before:

them back to the organs

times before:

that can excrete them, to

times before:

help be the vehicle where

times before:

our fighter cells can come

times before:

in and get rid of

times before:

all of this.

times before:

Dehydration weakens our defenses and

times before:

actually makes us more susceptible

times before:

to illness.

times before:

And the other is, once

times before:

you get it, can we

times before:

decrease its severity, how hard

times before:

it hits you, or its

times before:

duration?

times before:

And hydration can help there

times before:

as well.

times before:

So sometimes you might want

times before:

to add an electrolyte support

times before:

to that.

times before:

So there's fizzy, there's powders

times before:

that either fizz or they

times before:

can just dissolve in water.

times before:

They can help you replenish

times before:

some of the minerals and

times before:

electrolytes lost and help be

times before:

a little tastier if you've

times before:

sort of lost your sense

times before:

of thirst when you're dehydrated

times before:

and not feeling so well.

times before:

So that can be one

times before:

to help you recover faster

times before:

and replenish the fluids and

times before:

some of the lost minerals.

times before:

And we all know when

times before:

we're hit by a cold

times before:

or flu, sometimes we lose

times before:

a lot of moisture and

times before:

water through a lot of

times before:

ways, through our body channels.

times before:

And also when you cough,

times before:

you may not think about

times before:

it, but you're losing a

times before:

lot of moisture every time

times before:

you cough.

times before:

If you have a cold,

times before:

cough or through blowing your

times before:

nose a lot, you're losing

times before:

a lot of that hydration.

times before:

You really got to focus

times before:

there.

times before:

So as you can see,

times before:

hydration isn't just about quenching

times before:

our thirst.

times before:

It is about optimizing our

times before:

performance head to toe.

times before:

It's keeping our immune system

times before:

robust.

times before:

And the best part is

times before:

it's something that we have

times before:

access to.

times before:

We have simple choices every

times before:

day in our 1,000 waking

times before:

minutes for good water and

times before:

hydration in our life.

times before:

So now it's time for

times before:

our Mindful Minute together.

times before:

Every episode, this is our

times before:

moment to pause, reflect, and

times before:

reset.

times before:

Today's mindful minute will focus

times before:

on hydration naturally and how

times before:

it nourishes us both physically

times before:

and mentally.

times before:

If you can, grab your

times before:

glass of water to sip

times before:

during this time.

times before:

Maybe hit pause even and

times before:

then run on back to

times before:

join.

times before:

I've got mine in hand.

times before:

I just took a little

times before:

sip to get started.

times before:

So first, check in with

times before:

your posture.

times before:

Let's get us set up

times before:

for our Mindful Minute.

times before:

And then I will let

times before:

you know when we officially

times before:

begin.

times before:

Sit comfortably, your shoulders relaxed.

times before:

Take a deep breath in,

times before:

slowly out.

times before:

If it feels right to

times before:

close your eyes, please do

times before:

so.

times before:

If you're driving or multitasking

times before:

as you listen, no worries.

times before:

Just follow along mentally if

times before:

you can.

times before:

Or maybe just take that

times before:

minute off if you're multitasking.

times before:

Maybe you can't join, but

times before:

if you can't close your

times before:

eyes, that's not a problem.

times before:

This is really a minute

times before:

about us slowing down together

times before:

for a moment and sharing

times before:

a mindful, getting our mind

times before:

involved, minute.

times before:

Okay, now let's begin.

times before:

As you take a sip

times before:

of water and you take

times before:

in the water, think about

times before:

it like breath, bringing your

times before:

attention to how it feels.

times before:

Cool, smooth, refreshing.

times before:

Imagine how water travels down

times before:

your throat and spreads throughout

times before:

your body, nourishing every cell.

times before:

And with every breath, picture

times before:

the hydration reaching your skin,

times before:

your brain, your muscles.

times before:

Notice how your body is

times before:

responding to this moment.

times before:

Are your shoulders softening?

times before:

Is your breath slowing down?

times before:

Picture that brain filled with

times before:

73% water.

times before:

It's that sponge that's soaking

times before:

in everything you need to

times before:

stay sharp and clear.

times before:

Take one final breath in.

times before:

There we go.

times before:

We've shifted our attention now

times before:

to thinking like sipping water,

times before:

sort of like breathing is

times before:

a necessity.

times before:

As we inhale through our

times before:

day, think about the flow

times before:

of air, sort of like

times before:

the flow of water through

times before:

your body and all the

times before:

things it does for immune

times before:

system, for easing tensions, helping

times before:

your mood stay balanced.

times before:

And this brief pause even

times before:

to take a sip of

times before:

water throughout your day, and

times before:

like we did together, it

times before:

helps us remember that small

times before:

intentional actions can restore us.

times before:

So with each sip today,

times before:

I hope you think back

times before:

to imagining that energy flowing

times before:

through you and that you're

times before:

investing in yourself, not just

times before:

quenching your thirst.

times before:

Thank you for sharing that

times before:

mindful minute with me.

times before:

Let your drinks of water

times before:

and your awareness around it

times before:

today serve as a little

times before:

reminder to pause, reset, and

times before:

nourish yourself.

times before:

Let it flow just like

times before:

your breath.

times before:

We're associating it with our

times before:

water intake.

times before:

These tiny moments add up

times before:

in our 1,000 waking minutes

times before:

and they can make a

times before:

real difference to your health.

times before:

All right, now we're going

times before:

to focus on practical tips,

times before:

some simple doable strategies to

times before:

help you stay hydrated.

times before:

Whether you're starting fresh on

times before:

this as a goal or

times before:

you're already underway with your

times before:

current habits and you just

times before:

want to bump it up

times before:

a notch, take one or

times before:

two of these, try them

times before:

on, let them snowball even

times before:

and see how this can

times before:

be even fun and certainly

times before:

personal.

Number one:

start your day

Number one:

with a hydration ritual.

Number one:

I can't underscore this one

Number one:

enough.

Number one:

Start your day, place a

Number one:

glass or carafe by your

Number one:

bedside or wherever you go

Number one:

first and take a drink.

Number one:

Think of it as your

Number one:

body's wake-up call, giving

Number one:

yourself a splash of attention.

Number one:

It helps you immediately replenish

Number one:

some of the fluids lost

Number one:

for the night and it

Number one:

gets your metabolism started.

Number one:

Another is jazzing up your

Number one:

water and make it more

Number one:

enjoyable.

Number one:

Now, hopefully I'm doing this

Number one:

all throughout these tips, but

Number one:

with this one I mean

Number one:

sort of making infusions or

Number one:

making it more interesting, sort

Number one:

of DIY spa-oriented.

Number one:

If you've ever been to

Number one:

a spa and had sort

Number one:

of the cucumber slices or

Number one:

the strawberry and mint infusions,

Number one:

you know what I mean.

Number one:

So try slicing lemon -

Number one:

you can even find seedless

Number one:

lemons today which are great -

Number one:

or some fresh mint in

Number one:

your water.

Number one:

Try a splash of 100%

Number one:

juice so it both

Number one:

colors it and adds a

Number one:

little bit of flavor if

Number one:

you wish.

Number one:

Lots of different, I have

Number one:

lots of different concoctions because

Number one:

I love doing this myself,

Number one:

of ways that you can

Number one:

make it water.

Number one:

It's almost 100% water,

Number one:

but you might infuse it

Number one:

with something to make it

Number one:

a little bit more special,

Number one:

little twists and flavors.

Number one:

Third, use electrolytes when you

Number one:

need them.

Number one:

If you've just had a

Number one:

big workout or a travel

Number one:

day or maybe a big

Number one:

festive night out where you've

Number one:

had a little bit more

Number one:

to drink or a little

Number one:

bit more dancing than usual,

Number one:

sometimes an electrolyte drink can

Number one:

be your sort of 'secret

Number one:

weapon.'

Number one:

Not only you could do

Number one:

it before and certainly after,

Number one:

but look for options when

Number one:

it comes to that.

Number one:

Some of these sort of

Number one:

electrolyte options have some artificial

Number one:

ingredients or they have zero

Number one:

sugar, and that's fine if

Number one:

you are looking simply to

Number one:

add some flavor.

Number one:

But if you're looking for

Number one:

real rehydration, believe it or

Number one:

not, a little bit of

Number one:

sugar, a little bit, I

Number one:

call it the Goldilocks amount

Number one:

of sugar, can really benefit.

Number one:

In fact, the World Health

Number one:

Organization, the oral rehydration formula,

Number one:

this is the thing that

Number one:

around the world is used

Number one:

in populations for rehydration when

Number one:

people are in the hospital,

Number one:

when people are dehydrated in

Number one:

regions where dehydration is rampant.

Number one:

A little bit of sugar

Number one:

actually helps the electrolytes and

Number one:

helps the water retain better

Number one:

in the body.

Number one:

So the small amount of

Number one:

sugar, yes, I just said

Number one:

it, not only might make

Number one:

it taste nice, but it

Number one:

actually can help rehydrate and

Number one:

retain water better.

Number one:

There's a number of options

Number one:

out there on the market

Number one:

that have sort of this

Number one:

formula in them, but not

Number one:

all.

Number one:

So it is important to

Number one:

sort of recognize that a

Number one:

little bit of sugar can

Number one:

go a long way.

Number one:

The fourth tip is: eat

Number one:

your water.

Number one:

So if we're trying to

Number one:

aim for 11 to 13

Number one:

cups or whatever you determined

Number one:

your daily need is, you

Number one:

have to know and recognize

Number one:

that hydration isn't just about

Number one:

drinking, and that's good news.

Number one:

We can add water-rich

Number one:

foods through our meals.

Number one:

So think of soups and

Number one:

salads as another way to

Number one:

get water.

Number one:

Our berries, our cucumbers, our

Number one:

oranges, our watermelon, of course,

Number one:

these foods give you hydration

Number one:

and lots of nutrition, antioxidants

Number one:

and those phytochemicals, the vitamins

Number one:

and minerals, but they're a

Number one:

really double effect by giving

Number one:

you hydration.

Number one:

A simple bowl of berries,

Number one:

some vegetable soup added to

Number one:

your meal, or as a

Number one:

snack, these can be delicious

Number one:

and hydrating.

Number one:

Fruits and vegetables are 70%

Number one:

to 97% water on

Number one:

average.

Number one:

Even cooked beans has more

Number one:

than 65% water.

Number one:

Pretty remarkable.

Number one:

So it's like sneaking in

Number one:

extra water without even trying.

Number one:

Make your water bottle a

Number one:

constant companion.

Number one:

So you've probably seen, you

Number one:

know, our latest hydration obsession,

Number one:

everyone carrying their favorite tumbler.

Number one:

I just got my new

Number one:

one from my, I mentioned

Number one:

before, from my daughter's elementary

Number one:

school with the logo on

Number one:

it.

Number one:

There were like four or

Number one:

five different options in different

Number one:

ways you could carry your

Number one:

beverages with the logo on

Number one:

it, which is kind of

Number one:

cool.

Number one:

But everywhere you look, someone

Number one:

has one of these giant

Number one:

colorful cups with the perfect

Number one:

handle that gets us thinking

Number one:

about water and I'm all

Number one:

for it, but you've got

Number one:

to drink it once you

Number one:

have it.

Number one:

So don't let them just

Number one:

sit around, use them and

Number one:

find a tracking system.

Number one:

So this might be a

Number one:

part two or maybe a

Number one:

separate tip altogether:

Number one:

Find a tracking system that

Number one:

works for you.

Number one:

There are hydration apps where

Number one:

you can track your water.

Number one:

There are bottles that sort

Number one:

of have timestamps on them.

Number one:

So it says what time

Number one:

to drink each amount of

Number one:

water so that you get

Number one:

your water over the course

Number one:

of a day.

Number one:

You can set alarms, you

Number one:

can do post-it notes,

Number one:

anything that you can do

Number one:

to remind you to drink

Number one:

it.

Number one:

If you're at home or

Number one:

you work from home, you

Number one:

can set up

Number one:

a water station maybe where

Number one:

it's bringing you into it.

Number one:

Maybe it's pretty.

Number one:

Or you pour all the

Number one:

water for a day in

Number one:

a special pitcher and you

Number one:

work to empty the pitcher

Number one:

over the course of a

Number one:

day, but some way that

Number one:

you can track yourself to

Number one:

give you a nudge to

Number one:

keep sipping throughout the day

Number one:

because it is important to

Number one:

sip and drink throughout the

Number one:

day, not just chug at

Number one:

one time.

Number one:

That will send you running

Number one:

to the bathroom and not

Number one:

be the best for your

Number one:

hydration.

Number one:

And the next tip is

Number one:

to become a bloodhound of

Number one:

sorts and sniff out where

Number one:

you can get water on

Number one:

the go.

Number one:

Now that water is top

Number one:

of mind and hydration, keep

Number one:

your eyes peeled in airports

Number one:

for those filling stations, places

Number one:

where there are carafes that

Number one:

you can refill from.

Number one:

Find the places when you're

Number one:

traveling where it's easy to

Number one:

become and to stay hydrated.

Number one:

You know, have your tumbler,

Number one:

keep it cool and refreshing,

Number one:

make it part of your

Number one:

accessories.

Number one:

Next, in line with being

Number one:

aware of hydration this week,

Number one:

maybe set yourself to a

Number one:

seven-day challenge.

Number one:

If you're up for a

Number one:

little adventure, try one week.

Number one:

And another tip: maybe enlist

Number one:

a friend at the same

Number one:

time so you can keep

Number one:

yourselves on track and honest

Number one:

and have fun with this.

Number one:

And I'll post in the

Number one:

show notes what that might

Number one:

look like, but maybe day

Number one:

one is calculating your daily

Number one:

water needs.

Number one:

And day two is adding

Number one:

more hydrating foods and making

Number one:

a list of the hydrating

Number one:

foods that you already enjoy

Number one:

and how to build more

Number one:

in.

Number one:

Day three could be trying

Number one:

some different types of waters

Number one:

and day four could be

Number one:

making sure you're finding a

Number one:

tracking system.

Number one:

So you don't have to

Number one:

take this all on the

Number one:

very first day.

Number one:

You could do one thing

Number one:

a day to increase water.

Number one:

So it's not just like,

Number one:

"oh, I have to drink

Number one:

more.

Number one:

Now let's go chug a

Number one:

lug."

Number one:

But you can take this

Number one:

systematically and find your flow.

Number one:

So again, I'll post a

Number one:

simple seven-day challenge, the

Number one:

thematics of that up in

Number one:

the show notes so that

Number one:

you can see what that

Number one:

might look like for you.

Number one:

And finally, here's a very

Number one:

practical tip:

Number one:

When you're next in your

Number one:

kitchen where you can measure

Number one:

a cup, and I mean

Number one:

an eight-ounce cup in

Number one:

a liquid measuring cup, measure

Number one:

it out and I want

Number one:

you to do two things.

First:

pour the eight-ounce

First:

cup into your familiar and

First:

favorite mugs, glasses, tumblers, wherever

First:

you drink from, your common

First:

vessels in your house and

First:

see what a cup looks

First:

like in those glasses.

First:

You might be surprised to

First:

see that the cup that

First:

you call a cup holds

First:

one cup or 1.5

First:

cups or more.

First:

You might see that it

First:

seems easier than you thought,

First:

that maybe you're consuming more

First:

than you thought, or "oops,

First:

I really got to bump

First:

things up a notch."

First:

But you can never achieve

First:

the goal if you don't

First:

know what you're already pouring

First:

and doing.

First:

So that's first.

First:

And second, I think this

First:

is super helpful.

First:

Personally, I just did it

First:

again before the episode, so

First:

I know my numbers, and

First:

my clients have told me

First:

also that this is helpful

First:

for them as well.

First:

Pour eight ounces measured into

First:

a cup and then count

First:

how many gulps or sort

First:

of regular sips that it

First:

takes to take down the

First:

whole cup.

First:

Not fast, not big gulps.

First:

You're not trying to win

First:

any races here, but this

First:

can be a very helpful

First:

way in counting how many

First:

it takes to help you

First:

keep track on the go

First:

when you're monitoring your intake.

First:

I'm around seven to nine

First:

drinks when I'm really drinking

First:

down a full cup, and

First:

everyone is different.

First:

If you use a straw

First:

in your tumbler, then measure

First:

a whole cup using the

First:

straw.

First:

This doesn't mean that every

First:

time you drink, you're supposed

First:

to, or that you need

First:

to accomplish a cup, but

First:

it does let you have

First:

a gauge on when you're

First:

drinking, how much of a

First:

cup you're consuming.

First:

And if you're trying to

First:

get to your goal, it

First:

can be very helpful.

First:

All right, so we've covered

First:

some simple practical ways.

First:

I hope that you can

First:

take one or two of

First:

them to keep hydration at

First:

the forefront of your day,

First:

whether you're jazzing up your

First:

water using the trendy tumblers,

First:

you're eating water-rich foods,

First:

which I hope that you're

First:

doing both, but there are

First:

plenty of ways that can

First:

help you stay hydrated and

First:

keep your body working at

First:

its very best.

First:

So here's a moment for

First:

us to pause and connect

First:

it to our 1,000 waking

First:

minutes a day.

First:

And I want you to

First:

ask yourself a question:

First:

What's one small change I

First:

could make today to feel

First:

more hydrated and energized?

Again:

what's one small change

Again:

I could make today to

Again:

feel more hydrated and energized?

Again:

It's these small everyday choices

Again:

where we create the habits

Again:

that truly serve us.

Again:

And think about one moment

Again:

in your routine where you

Again:

could add in a hydration

Again:

boost, whether it's at the

Again:

start of your day, or

Again:

maybe while you're cooking, or

Again:

during that afternoon slump that

Again:

many of us face.

Again:

And what are the techniques

Again:

that you'll do?

Again:

Squeezing in some lemon or

Again:

making some spa water?

Again:

How are you going to

Again:

track it?

Again:

It's not about perfection, but

Again:

about being intentional with even

Again:

a few of those minutes

Again:

to give your body what

Again:

it needs most when it

Again:

comes to hydration.

Again:

Well, we've sipped our way

Again:

through another episode in covering

Again:

the power of hydration in

Again:

ways that go far beyond

Again:

just quenching thirst.

Again:

Today we explored how something

Again:

as simple as water can

Again:

fit into our days and

Again:

lift our energy, boost our

Again:

moods, and even support our

Again:

immune function.

Again:

This is perfect timing as

Again:

we enter the colder months.

Again:

With the drier air, our

Again:

immune systems are working a

Again:

bit harder and we're all

Again:

upcoming on the holiday festivities

Again:

around the corner.

Again:

Hydration can be an easy

Again:

and powerful way to stay

Again:

balanced and healthy.

Again:

It's amazing to realize that

Again:

by adding just a few

Again:

extra sips in your day,

Again:

you can feel better, think

Again:

more clearly, even reduce the

Again:

risk of things like stroke.

Again:

And back to that glass,

Again:

half full or half empty

Again:

that we've all heard about

Again:

before and I mentioned at

Again:

the beginning of today's episode.

Again:

Well, this whole talk about

Again:

hydration reminded me of a

Again:

beautiful exchange from a favorite

Again:

book in our household called,

Again:

The Boy, The Mole, The

Again:

Fox, and The Horse by

Again:

Charlie Mackesy.

Again:

At one point, the mole

Again:

asked the boy, "Is your

Again:

glass half empty or half

Again:

full?"

Again:

The boy simply replies, "I

Again:

think I'm happy to have

Again:

a glass."

Again:

I love that because sometimes

Again:

it's not about how much

Again:

is in the glass, but

Again:

being grateful that we have

Again:

one at all and it's

Again:

ours to fill.

Again:

And as we go through

Again:

these waking minutes together, isn't

Again:

it wonderful to appreciate what

Again:

we do have?

Again:

Every small sip, every little

Again:

choice adds up to a

Again:

better day and a healthier

Again:

life.

Again:

Let's take a moment to

Again:

appreciate that together.

Again:

Raise that glass, toast with

Again:

a little extra water in

Again:

it today and throughout the

Again:

days of the season.

Again:

Thank you so much for

Again:

spending some of your waking

Again:

minutes with me today.

Again:

If you found this episode

Again:

helpful, I'd love for you

Again:

to subscribe, share it with

Again:

a friend and tune in

Again:

next time for more ways

Again:

to make the most of

Again:

our 1,000 Waking Minutes.

Again:

I'm Wendy Bazilian.

Again:

This is 1000 Waking Minutes.

Again:

And until next time, drink

Again:

well and be well.

Again:

Thank you for tuning into

Again:

1000 Waking Minutes.

Again:

A huge thank you to

Again:

our amazing collaborators, including our

Again:

production and marketing teams and

Again:

Gabriella Escalante in particular.

Again:

To the ultra talented Beza

Again:

for my theme music, my

Again:

lifelong friend and artist, Pearl

Again:

Preis Photography and Design.

Again:

To Daniel Valentine, Jen Nguyen,

Again:

Joanna Powell, and of course

Again:

my family and everyone working

Again:

tirelessly behind the scenes.

Again:

And to you, our valued

Again:

listeners, I so appreciate your

Again:

support.

Again:

If you enjoyed today's episode,

Again:

please consider leaving a comment,

Again:

writing a review, and giving

Again:

1,000 Waking Minutes, that's us,

Again:

a five-star rating.

Again:

And please hit subscribe on

Again:

Apple Podcasts, Spotify, or wherever

Again:

you enjoy your podcasts.

Again:

Please follow and stay connected

Again:

at wendybazilian.com.

Again:

And don't forget to share

Again:

with your friends.

Again:

Your support helps us grow

Again:

and bring you more great

Again:

content.

Again:

Until next time, find some

Again:

simple opportunities to optimize those

Again:

1,000 Waking Minutes each day.

Again:

I'm saying yes to better

Again:

days, yes, I'm on my

Again:

way, yes, it's gonna be

Again:

okay, yeah.

Again:

I'm saying yes to better

Again:

days, yes, I'm on my

Again:

way, yes, it's gonna be

Again:

okay,

Again:

Yeah.

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About the Podcast

1,000 Waking Minutes
Every day, we experience 1,000 waking minutes on average. How are you spending yours? Join Dr. Wendy Bazilian on a journey to Eat well, Move daily, Be healthy.®, three pillars she believes can optimize these precious minutes toward your healthiest, most fulfilling life. With a healthy dose of Dr. Wendy’s infectious energy, she invites you to share time together to help you develop a real and compassionate connection to your health, your community, your environment, and most importantly, yourself.

Dr. Bazilian is a Doctor of Public Health, Registered Dietitian Nutritionist, and certified Exercise Physiologist. She is a frequent expert contributor on LIVE with Kelly & Mark.

Engage with Dr. Wendy at wendybazilian.com.

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Wendy BAZILIAN