Ultra-processed foods (UPFs) are everywhere, and navigating them can feel overwhelming. In this follow-up episode of 1,000 Waking Minutes, Dr. Wendy Bazilian takes the conversation a step further, moving from the science to real-life strategies that make sense—and make a difference.

You’ll get a fresh perspective on how to simplify the way you approach food, without falling into the trap of extreme rules or complicated plans. Using her three-step method—Reduce, Restock, and Reorganize—Dr. Wendy breaks down how small shifts in your pantry, fridge, and shopping habits can help you eat better, feel better, and still enjoy the foods you love.

This episode is about making food choices that fit your life, your taste, and your time—without guilt, confusion, or overwhelm.

FROM THE EPISODE

Here's the truth, not all ultra-processed foods need to be banished forever or at all. Some are worth showing the door, but some of them actually that fall into this Nova classification as ‘ultra-processed’ have good quality ingredients and they just make life more convenient and you can feel proud about them.

WE DISCUSS:

(2:19) Brief overview of UPFs from part 1 episode

(6:43) My revelation about “Reduce” vs “Rid”

(12:42) How to assess UPFs—and how to identify some changes

(18:34) Smart restocking - Pantry, fridge & freezer tips

(33:05) Reorganizing for success—simple tweaks that make a big difference

(38:31) A mindful moment: Ground yourself in 30 seconds

(39:53) Recap, key takeaways, and your challenge for the week

CONNECT WITH WENDY:

Follow on Instagram: @1000WakingMinutes

Visit the website: wendybazilian.com

Email me: [email protected]

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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:

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Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11174918/

Capra, L., Hudson, M., et al. (2024). Ultra-processed food intake, gut microbiome, and glucose homeostasis in mid-life adults. Contemporary Clinical Trials, 137, 107427. https://doi.org/10.1016/cct.2024.107427

Full paper: https://www.sciencedirect.com/science/article/pii/S1551714424000016

Chen, X., et al. (2020). Consumption of ultra-processed foods and health outcomes: A systematic review of epidemiological studies. Nutrition Journal, 19(1), 86. https://doi.org/10.1186/s12937-020-00644-1

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC7441617/

Dai, J., et al. (2024). Ultra-processed foods and human health: An umbrella review and updated meta-analyses of observational evidence. Clinical Nutrition, 43(6). https://doi.org/10.1016/j.clnu.2024.04.016

Full paper: https://www.clinicalnutritionjournal.com/article/S0261-5614(24)00122-5/fulltext

Esposito, S., et al. (2024). Ultra-processed food consumption is associated with the acceleration of biological aging in the Moli-sani Study. The American Journal of Clinical Nutrition, 120(6), 1432–1440. https://doi.org/10.1016/j.ajcnut.2024.10.006

Galdino-Silva, T., et al. (2024). A meal with ultra-processed foods leads to a faster rate of intake and to a lesser decrease in capacity to eat compared to a similar, matched meal without ultra-processed foods. Nutrients, 16(24), 4398. https://doi.org/10.3390/nu16244398

Full paper: https://www.mdpi.com/2072-6643/16/24/4398

Hall, K. D., et al. (2019). Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metabolism, 30(1), 67–77.e3. https://doi.org/10.1016/j.cmet.2019.05.008

Hamano, Y., & Sawada, R. (2024). Ultra-processed foods cause weight gain and increased energy intake. Diabetes, Obesity and Metabolism, 26(11), 5431-5443. https://doi.org/10.1111/dom.15922

Full paper: https://dom-pubs.pericles-prod.literatumonline.com/doi/10.1111/dom.15922

Lane, M. M., et al. (2022). Ultra-Processed Food Consumption and Mental Health: A Systematic Review and Meta-Analysis of Observational Studies. Nutrients, 14(13), 2568. https://doi.org/10.3390/nu14132568

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC10899807/

Lv ,J.L., et al. (2024). Ultra-processed food consumption and metabolic disease risk: An umbrella review of systematic reviews with meta-analyses of observational studies. Frontiers in nutrition, 11, 1306310. https://doi.org/10.3389/fnut.2024 .1306310

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC10864658/

Mazloomi, A., et al. (2023). The association of ultra-processed food consumption with adult mental health disorders: A systematic review and dose-response meta-analysis. Nutritional Neuroscience. https://doi.org/10.1080/1028415X.2022.2110188

Full paper: https://www.tandfonline.com/doi/10.1080/1028415X.2022.2110188?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%20%200pubmed

Whelan, K., et al. (2024). Ultra-processed foods and food additives in gut health and disease. Nature Reviews Gastroenterology & Hepatology. https://doi.org/10.1038/s41575-024-00893-5

Full paper: https://pubmed.ncbi.nlm.nih.gov/38388570/

Wiss, D., & LaFata, D. (2024). Mental health and mechanisms: Where do eating disorders fit into the puzzle? Nutrients, 16(12), 1955. https://doi.org/10.3390/nu16121955

Full paper: https://pmc.ncbi.nlm.nih.gov/articles/PMC11206753/