In this continuation of last week’s episode, we return to FLOWS — Fresh, Local, Organic, Whole, and Seasonal — not as a rigid rulebook, but as a flexible, feel-good philosophy to support your health in real life.

In Part 2, Dr. Wendy Bazilian explores the science behind FLOWS: how whole and fresh foods interact in the body, why texture and food form matter, and how patterns of eating can support long-term health and vitality. You’ll also hear personal reflections — from weekend crafts with her daughter to the story of a woman’s daily routine of collecting water in her bucket  — reminding us that nourishment isn’t just what’s on the plate, but also how we move through life.

You’ll also take away simple, practical ways to apply FLOWS in everyday moments — from grocery shopping to meal prep — and end with a calming Mindful Minute to carry this sense of flow into the rest of your waking minutes.

WE DISCUSS:

(1:47) A quick reminder of what FLOWS means — how it’s a framework, not a checklist

(7:47) A personal moment about “what flow means” from Wendy’s 6-year-old daughter

(11:05) The woman and the bucket of water

(15:44) Whole foods, nutrient bioavailability, and the food matrix

(19:41) Satiety, texture, and what helps manage hunger and blood sugar

(21:35) Dietary patterns and why what’s on the plate matters more than isolated nutrients

(25:15) Positive nutrition and the power of focusing on what to add over calories or avoiding

(28:38) A Mindful Minute 

(31:24) Practical tips for applying FLOWS at the store, in your kitchen, and dining out

(38:26) Final thoughts and a reminder that FLOWS is about rhythm, not rules

CONNECT WITH WENDY

Follow on Instagram: @1000WakingMinutes 

Visit the website: wendybazilian.com

Email: 1KWM@wendybazilian.com

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Thank you for being part of this journey — together.

A huge thank you to our amazing collaborators including our production and marketing teams, Gabriela Escalante, the ultra-talented Beza for the theme music, Pearl Preis for photography and design, Danielle Ballantyne, Jen Nguyen, Joanna Powell — and of course, Wendy’s family and everyone working 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.