A new Science You Can Use episode — three studies that translate into simple, real-world steps you can take today. In this episode, Dr. Wendy Bazilian brings evidence to life with approachable explanations, practical tips, and the kinds of changes that actually fit into your day. What recent research says about butter vs oils for cooking, how briskly you clean your kitchen and its impact on longevity, and yes—even what fruit you eat before bed—this episode blends solid research with relatable guidance for your 1,000 waking minutes.

Whether you’re a nutrition pro, wellness enthusiast, or just someone trying to feel a little better each day, you’ll walk away with useful, doable takeaways.

WE DISCUSS

(2:29) Intro: Why this science update matters now

(4:22) Study 1: Plant-based oils vs. butter — a small swap with big benefits

(10:54) Study 2: Incidental physical activity (IPA) and mortality risk

(17:51) Study 3: The kiwi-sleep connection (and why it's back in the spotlight)

(32:47) Three things to try this week (what to do with this information right away!)

(33:45) A warm recap and invitation to share

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

HEALTH DISCLAIMER:

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

REFERENCES:

Study 1: Plant-Based Oils and Mortality SuZhang Y, Chadaideh KS, Li Y, et al. Butter and Plant-Based Oils Intake and Mortality. JAMA Intern Med. 2025;185(5):549–560. doi:10.1001/jamainternmed.2025.0205

https://jamanetwork.com/journals/jamainternalmedicine/article-abstract/2831265

• Summary: Higher butter intake was linked to a 15% increased risk of total mortality; higher plant-based oil intake (olive, avocado, chia, walnut) was linked to a 16% reduced risk. Just two teaspoons a day of plant-based oil instead of butter was associated with a 17% lower risk of death.
• Practical Tip: Swap in olive, avocado, or chia oil for sautéing or dressings a few times a week.

Study 2: Incidental Physical Activity and Heart Disease Risk Stamatakis E, Biswas RK, Koemel NA, Sabag A, Pulsford R, Atkin AJ, Stathi A, Cheng S, Thøgersen-Ntoumani C, Blodgett JM, Bauman A, Celis-Morales C, Hamer M, Gill JMR, Ahmadi MN. Dose Response of Incidental Physical Activity Against Cardiovascular Events and Mortality. Circulation. 2025 Apr 15;151(15):1063-1075. doi: 10.1161/CIRCULATIONAHA.124.072253. Epub 2025 Apr 14. PMID: 40228066; PMCID: PMC12002041.

https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.072253

• Summary: Just 23 (non-consecutive=OK!) minutes of brisk movement in daily life (cleaning, walking quickly while shopping, dancing, etc.) lowered risk of dying from all causes by up to 69%.
• Practical Tip: Turn your daily chores or errands into intentional movement moments.

Study 3: Kiwi and Sleep Quality Lin, H. H., Tsai, P. S., Fang, S. C., & Liu, J. F. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 20(2), 169–174, PMID: 21669584. https://pubmed.ncbi.nlm.nih.gov/21669584/

https://apjcn.nhri.org.tw/server/APJCN/20/2/169.pdf

• Additional context: This older study has been gaining attention again due to renewed media coverage and follow-up research, including a 2023 athlete study showing improved sleep with kiwi.
• Practical Tip: Eat 2 kiwis about an hour before bed and track how you feel.

Also mentioned: Doherty, R., Madigan, S., Nevill, A., Warrington, G., & Ellis, J. G. (2023). The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes. Nutrients, 15(10), 2274. https://doi.org/10.3390/nu15102274

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10220871/