9 to 5 Wellness

I hear it all the time from my male patients and clients: "I don't have time to work out." So in this episode, I wanted to dig into that excuse with someone who lives it himself. I sat down with Coach Brian Parana, a men's health coach with over 23 years of experience helping busy professionals and elite athletes — including an Olympic silver medalist and a CrossFit world champion — improve their body, energy, and day-to-day habits without sacrificing their careers or families.Brian is also a dad of four, self-employed since 2010, and just as busy as the guys who come to him for help. His message going in was simple: busy dads don't need more time. They need a better plan.Here's what we covered:"No time" is usually a priorities problem, not a time problem. Everybody wastes some time — Brian shared a client example of someone who wasn't sleeping because he was up late watching shows, which then killed his morning workout window. The fix started with an honest question: what's actually more important to you?Drop the all-or-nothing gym mindset. If you're working out three days a week, you're already more consistent than most people for life. You don't need an hour a day — you need a plan that fits where you are right now.You can't out-train a bad diet. If your nutrition is dialed in, a 20–30 minute circuit three to four days a week is enough for most people who aren't training for a specific event.The simple workout template we love: push, pull, shoulder press, legs, and core — five sets of ten reps each. Twenty to twenty-five minutes and you've covered your whole body.Protect your lunch hour like a real boundary. Brian pushes clients to treat their lunch break as protected time to move, not more meeting time — it makes the rest of the workday more productive too.Match your workout to your actual energy, not an ideal schedule. If you're mentally fried after work, a solo gym session probably won't stick — pickleball, a class, or meeting a friend might work better than forcing it.Turn socializing into movement. Trade a sit-down dinner for a hike, walk and talk with your spouse instead of sitting on separate screens, or join a rec league — adult basketball, pickleball, a running club.Sleep and small daily habits matter more than people think — they're often the quiet reason a workout plan falls apart in the first place.This isn't just about how you look. Brian was direct about the health stakes — waist and neck measurements tied to increased risk of heart disease, blood pressure issues, and diabetes — and why building strength and functionality now (especially in your 40s and 50s) pays off for the long run.Brian shared some incredible client transformations in this one too, so if you want the full stories, give the episode a listen. Huge thanks to Brian for joining me — this was such a practical, no-excuses conversation.⏱️⏱️Time Markers00:00 Fitness for Busy Dads01:17 Meet Coach Brian Prana04:46 Why Fitness Matters Now07:31 Dad Stress and Burnout10:17 Finding Time and Priorities14:28 Ditch the All-or-Nothing17:52 Simple Workouts and Nutrition21:33 Make Movement Social22:34 Logistics With Your Partner22:54 Schedule Reality Check24:10 Family Walks and Workouts25:12 Lunch Break Boundaries26:53 Beat After Work Burnout30:01 Health Wake Up Calls33:54 Movement Social Life35:52 Client Transformations40:04 Five Pattern Workout42:01 Simple Wrap Up👇⬇️Learn more about our guest Brian Parana & his pod 👇⬇️https://podcasts.apple.com/us/podcast/driven-for-health-nutrition-and-weight-loss-for-men-over-40/id1841880571📚📖Books on the TopicThe Fitness Mindset: Eat for energy, Train for tension, Manage your mindset, Reap the resultsNo Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness🔬👩‍🔬Discover more on Aesha's blogs on this topichttps://toneandstrengthen.com/wellness-blog/Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

This episode of the 9 to 5 Wellness Podcast features a conversation with Kristina, a nutritionist specializing in anti-inflammatory nutrition. The discussion covers women's nutritional needs across menstrual phases and life stages, including pregnancy, postpartum, perimenopause, and menopause.Topics covered include:Cycle SyncingAn overview of the four menstrual phases—menstruation, follicular, ovulation, and luteal—framed through an "inner seasons" model, along with corresponding food strategies:Menstruation: warm meals supporting iron and magnesium intakeFollicular phase: lighter, protein-forward meals, fermented foods, and intermittent fasting as an optionOvulation: cruciferous vegetables, fiber, and anti-inflammatory foodsLuteal phase: balanced plates with complex carbohydrates, zinc, and B vitamins to address cravings and energy needsPerimenopause and MenopauseA discussion of physiological changes during this life stage, including increased insulin resistance and central weight gain. Topics include blood sugar balance, gut health, eating breakfast before coffee, and maintaining consistent strength training for muscle and bone support.⏱️⏱️Time Markers00:00 Cycle Syncing Overview01:10 Meet Cristina02:26 Endometriosis Journey04:56 What Is Cycle Syncing07:45 Menstrual Phase Nutrition10:14 Follicular Phase Fuel13:12 Ovulation Phase Support14:43 Luteal Phase Cravings18:13 Work Energy in Luteal23:12 Meal Prep for Busy Weeks28:44 Perimenopause Metabolism Shifts36:28 Bone Health and Strength38:18 Quick Tips and Wrap UpLearn more about our guest Kristina Krasteva https://www.linkedin.com/in/k-krasteva/Learn more about Kristina's anti-inflammatory nutrition program here-https://the-8week-inflammation-reset.carrd.co/🔬🧪👩‍🔬Related Research StudiesDietary energy intake across the menstrual cycleThe Impact of the Menstrual Cycle on Nutrient Metabolism📚📖Books on the TopicCooking in Sync with Your CycleSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

On this episode of the podcast, I sat down with Lisa Dougherty, founder and CEO of the nonprofit MedFit Education Foundation, to talk about advancing education at the intersection of healthcare, fitness, and wellness.Lisa shared that she launched the foundation in 2017 to address the fitness industry's lack of training for working safely with chronic disease, medical conditions, and disabilities. She started with free weekly webinars, then moved to multidisciplinary university-based conferences, before pivoting in 2020 to online education. She walked me through creating 23 online medical fitness specialist certificate programs and launching a global virtual conference featuring 90 sessions across multiple time zones with six-month access, CEUs for several certifying bodies, and high-profile speakers donating their time.Lisa also opened up about how her breast cancer diagnosis helped motivate the virtual conference as a legacy-building, positive project.Sign-up for the Med Fit Educational Virtual conference with the link below:https://fbasucceed.com/medfit Use code LISAVIP for a discounted $99 rate.Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode of 9 to 5 Wellness, I dig into why organizations really win or lose the talent war — and it's not about pay or flashy perks. It comes down to the day-to-day reality of culture.I talk about the "values versus reality" gap: employees don't judge culture by what's written in the handbook, they judge it by how time off requests, deadlines, and tough quarters actually get handled. I walk through a few composite examples that show how this plays out — unlimited PTO policies that end up reducing the vacation people actually take, wellness apps rolled out while teams stay understaffed, "we're family" messaging that gets contradicted the moment layoffs hit, and one-off wellness weeks that never touch the after-hours expectations driving people into the ground. Taken together, these patterns show how performative wellness quietly erodes trust.My take: wellness has to be treated as infrastructure, not a program. That means trained managers, flexibility that's consistently honored (not just offered), recognition that's genuine, health and stress support that runs year-round instead of once a year, and leaders who actually model boundaries instead of just talking about them. I also make the case for tracking real-time retention signals instead of relying on annual surveys, learning from how other industries approach this, and building programs with real ownership, real budget, and room to keep adjusting over time.⏱️⏱️Time Markers00:00 Welcome And Theme01:36 Values Versus Reality03:09 Culture Is Daily Habits04:39 Perks Can Be Copied06:10 Wellness As Slide Deck06:48 Four Wellness Fails11:56 Wellness As Infrastructure13:31 Leadership Sets Policy15:44 Measure Retention In Real Time16:45 Learn Beyond Your Industry19:33 Built To Last Programs21:07 Final Takeaway And Outro👇⬇️ Learn More About Aesha Tahir and Working With Her👇⬇️ 9 to 5 WellnessBring Us to Your Team🔬🧪👩‍🔬Related Research StudiesUsing performance management to win the talent warThe War for Talent📚📖Books on the TopicWinning the War for Talent: How to attract and retain top performersThe Employee Experience AdvantageSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this 9 to 5 Wellness Podcast episode, I interview Dr. Melissa Durham, Associate Dean of Organizational Success and Wellbeing at USC Mann School of Pharmacy, about reframing DEI as measurable belonging and organizational health rather than performative effort. We discuss why demographic metrics and self-reported data are limited, why retention and performance depend on systems that support diverse employees, and how to measure belonging by standardizing survey tools, disaggregating results, and running follow-up listening sessions that lead to structural changes (e.g., hybrid work and a staff council). Dr. Durham explains her path from pharmacist and chronic pain specialist to leading DEI and wellbeing work, argues the two are inseparable, and describes proactively pivoting away from DEI labeling amid political barriers and 2025 executive orders. We cover resourcing and authority for leaders in these roles, building executive buy-in through burnout and turnover costs, and using AI to increase capacity for human connection.⏱️⏱️Time Markers00:00 Welcome and Topic Setup01:05 Belonging as Business Metric03:12 Why Demographics Miss Belonging05:55 Melissa Career Path to DEI10:56 Standardizing Belonging Measures13:26 Listening Sessions to Action16:34 Pivot to Organizational Health21:00 Resilience Amid Political Shifts23:32 Why Culture Work Needs Teams24:33 Advice for Underpowered DEI Roles25:09 Set Boundaries First26:10 Strategic Buy In27:14 Therapy And Burnout29:33 Convince Senior Leaders31:36 Timing And Pain Points33:05 Budget Cuts And ROI34:37 Bake DEI Into Culture37:00 Compassionate Leadership38:28 Retention And Quiet Quitting40:52 AI Without Losing Humanity42:34 Parting Advice And Wrap Up👇⬇️ Learn more about our guest Melissa Durham👇⬇️Dr. Melissa Durham:  https://www.thepainpharmacist.com/🔬🧪👩‍🔬Related Research StudiesA systematic review of diversity, equity, and inclusionDiversity, Equity, and Inclusion (DEI) Research📚📖Books on the TopicDiversity Equity & Inclusion for OrganizationsSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode of 9 to 5 Wellness, I sit down with Bosee Akheduri — motivational speaker, corporate trainer, author, and CEO of Goal and Grind LLC — to talk about workplace burnout, disengagement, and the unsustainable cultures so many of us are working in. Bosee makes the case that joy isn't just a nice-to-have — it's a strategic tool that drives better leadership, performance, and retention.We dig into how joy is deeply personal and rooted in self-understanding. Bosee walks me through two of her favorite tools: the "Joy Bubble," where you list out everything that brings you joy, and the Accomplishments Journal, where you track your skills and wins over time. She defines purpose as the sweet spot where joy overlaps with income-generating skills, and breaks down her Stay Joyful method — centering on joy, building community, leading by example to create team alignment, and leaning on joy even during the hardest seasons — all in service of creating synergy across your personal, professional, health, and financial life.We also talk through her "triple win" framework (you, your team, your organization) and her three C's: cheer for others, celebrate your own successes, and keep building community.⏱️⏱️Time Markers00:00 Joy at Work Crisis02:16 Two Joy Tools05:30 Bosee Origin Story09:29 Purpose and Culture13:36 Joyful Leadership Signs16:58 Stay Joyful Method21:00 Joy in Hard Seasons21:33 Hard Work Behind Joy23:06 Building the Book Method24:00 From Feel Good to Action25:15 Triple Win Teamwork28:36 Joyful Leadership at Home32:28 Alignment and Boundaries34:36 Three Cs Practical Takeaway35:48 Book Design and Meaning36:59 Where to Buy and Connect38:25 Final Thanks and Wrap👇⬇️Learn more about our guest Bose Akadiri 👇⬇️Website: https://www.goalandgrind.com Book Website: The Stay Joyful Method: Using Joy as a Tool to Rise, Lead, and Redefine Success Keynote Speaking & Corporate Workshop Topics: https://www.goalandgrind.com/services ✍️📝Articles on the topic ✍️📝Why Joy Is the Missing Ingredient for Career Growth?Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

On this episode of 9 to 5 Wellness, I sat down with Coach Brian to dig into a question I get asked constantly: should you train fasted or fed? We broke down what fasted training actually means — working out on an empty stomach after going roughly 10 to 12 hours without eating — and talked through the real benefits, like the modest fat-loss edge over fed training, better metabolic flexibility, and potential boosts to insulin sensitivity and how your body uses fat for fuel.I shared that I generally recommend fasted sessions for low-to-moderate intensity work — that includes moderate strength training in the 60–75% 1RM range — and I like to keep those sessions under 45 minutes.But we didn't stop there. Coach Brian and I got into where fasted training falls short: if you're doing anything high-intensity — think HIIT, CrossFit, speed repeats — you really need to pre-fuel with simple carbs, and honestly, a 250–300 calorie pre-workout meal is often worth it. For longer sessions, I always tell my clients to get carbs in during the workout too, so you don't hit that wall and bonk halfway through.Post-workout fueling was a big focus for me in this episode. I want people eating within two hours of finishing — or within just 30 minutes if the session was really intense — and pairing carbs with 25 to 50 grams of protein to actually recover well.One thing I made sure to highlight: women should steer clear of truly fasted workouts. Our cortisol tends to run higher in the morning, and that changes the calculation.00:00 Welcome and Topic Setup02:12 Defining Fasted Workouts03:23 Benefits and Fat Loss Evidence05:30 Metabolic Flexibility and Health08:49 Best Intensity for Fasted11:34 When Fasted Fails13:39 Quick Carbs Before HIIT15:48 Breaking the Fast Properly16:52 Fueling Strategy and Timing19:59 NOS Analogy and Intra Fuel23:01 Bonking Lessons From Racing24:59 Fasted Workout Limits25:44 Women And Cortisol26:14 Pre Workout Fuel Ideas28:48 Intra Workout Carbs31:21 Portable Real Food Tips32:25 Post Workout Window36:48 Carbs Insulin Muscle Glycogen38:53 Macros Ratios And Protein40:47 RPE Timing And Recovery45:05 Wrap Up And TakeawaysResearch Studies Related to the TopicExercise Training and Fasting: Current Insights - PMCFasted vs. Fed Workouts: Which One is Right for You?Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

This 9 to 5 Wellness podcast episode we're reframing skeletal muscle as a highly active organ with major roles beyond movement. You'll learn muscles role as the body’s primary “glucose sink,” taking up an estimated 70–80% of post-meal glucose via insulin-driven GLUT4 and storing large glycogen reserves, with inactivity, aging, and metabolic disease contributing to insulin resistance. Muscle is also  an “energy furnace” that raises basal metabolic rate, supports thermogenesis (including shivering), and declines with sarcopenia, contributing to metabolic slowdown. Moreover you can learn about muscles role as an amino acid reserve used during fasting, illness, trauma, surgery, and cachexia, influencing outcomes. It is also the largest endocrine organ, releasing myokines (e.g., IL-6, irisin, BDNF, IL-15, myostatin) that signal to the brain, fat, liver, bones, and immune system, with benefits from moderate, consistent activity.⏱️⏱️Time Markers00:00 Welcome and Teaser00:32 Muscle Beyond Movement01:47 Glucose Sink Explained04:58 Blood Sugar and Exercise07:13 Muscle as Calorie Furnace10:55 Heat and Metabolic Aging13:18 Emergency Protein Bank17:58 Muscle as Endocrine Organ19:31 Key Myokines Breakdown25:21 Big Picture and Takeaways27:49 Wrap Up and Motivation👇⬇️ Learn more about Aesha and how to work with us 👇⬇️9 to 5 WellnessWork with Us🔬🧪👩‍🔬Related Research StudiesSkeletal Muscle as an Endocrine OrganMuscle as an endocrine organ: IL-6 and other myokinesSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

On this episode of 9 to 5 Wellness, we're joined by Terry Chang and neurologist Dr. Ulrike Kaunzner, the co-founders of Two Moons Health, to dig into seed cycling and what it can mean for women's hormonal health. You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundleGet $25.00 OFF with the code “AESHASUMMER25 ” at the checkoutTerry is walking us through how the company got started — she'd been dealing with really difficult cycles herself, and it was Ulrike who first introduced her to the practice of rotating four seeds through the month: flax and pumpkin in the first half of the cycle, sesame and sunflower in the second, to support estrogen and progesterone balance. From there, they surveyed women to figure out what people actually wanted, and that's how the capsule format came to be. Dr. Kaunsner breaks down the different phases of the cycle and the mechanisms researchers think are behind seed cycling, including lignans and the role the gut microbiome plays in metabolizing estrogen. We're getting into an honest conversation about what the research actually supports right now — their own clinical study, done with 40 women over two cycles, is still going through peer review, so I make sure we're clear about where the evidence stands.The reported results are genuinely interesting to hear about: fewer sick days tied to periods, less pain, better sleep, mood, and skin, and less bloating. But I also wanted to make sure we covered the cautions — this isn't for everyone, and we talk through pregnancy, breastfeeding, hormonal birth control, and certain conditions or medications where seed cycling might not be appropriate.Toward the end, we widen the lens a bit and talk about what cycle awareness could mean beyond the individual — how it might factor into workplace policies and even athletic performance. It's a conversation I think anyone curious about hormonal health will get a lot out of. So, listen in!You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundleGet $25.00 OFF with the code “AESHASUMMER25 ” at the checkout.Download Hormone Health Guide HERE -  https://twomoonshealth.co/pages/hormone-health-guide00:00 Welcome and Topic01:05 Meet the Guests03:15 Two Moons Origin06:18 Why Their Backgrounds10:23 Seed Cycling Basics13:51 Seeds and Science17:06 Cycles at Work22:37 Evidence and Studies26:36 Study Results Breakdown27:56 What Are Lignans29:43 Fiber Estrogen Balance31:07 Psyllium and Vitex Additions33:28 When Results Show Up34:55 Seed Cycling for PCOS37:57 Who Should Avoid It41:03 Perimenopause Bridge and Tips43:43 Discount and Farewell🤑 Special Offer🤑👇⬇️ Buy Two Moons Health 👇⬇️You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundleGet $25.00 OFF with the code “AESHASUMMER25 ” at the checkout.🔬🧪👩‍🔬Related Research StudiesSystematic Review of Efficacy of Seed CyclingA Case Study of Successful Fertility Intervention📚📖Books on the TopicSeed Cycling: Regulate Hormones NaturallySeeds of Sisterhood: Functional NutritionSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In episode I'm celebrating the show’s milestone of over 9,000 downloads and reflecting on the podcast’s mission to help busy professionals prioritize health and well-being as the foundation for everything else. A conversation with a friend helped me see the show’s broader ripple effect by also giving speakers, coaches, and brands a stage to amplify their impact. I'm addressing the most common question I get in my DMs and corporate workshops—whether people must choose between career success and health—arguing grind culture often normalizes sacrificing sleep, energy, and preventive care until chronic conditions and stress appear. You'll learn how the definitions of success are shifting toward sustainability, and outlines how well-being strengthens focus, decision-making, relationships, and long-term performance through deliberate habits like protecting workouts, sleep, and personal connections.⏱️⩇⩇:⩇⩇ Time Markers00:00 Welcome and Milestone01:41 Why This Podcast Exists02:54 Ripple Effect Impact06:05 Today’s Big Question08:04 The Hidden Cost of Success10:49 Success Is Redefined14:17 Wellness Gets Postponed16:37 Health Fuels Performance19:12 What Wellbeing Really Means21:29 Habits That Make It Work23:40 Closing and Next Steps🎙️🎙️🎙️How to Bring Us to Your OrganizationWork with 9 to 5 Wellness🔬🧪👩‍🔬Research Studies ReferencedThe Influence of Career Success on Subjective Well-Being📚📖Books on the TopicThe Gap and the GainSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode I'm discussing tight shoulders and chronic headaches that hurt focus and productivity with Dr. Jono Taves, a Mayo Clinic-trained doctor of physical therapy and headache specialist who runs Novera Headache Center. Dr. Taves explains many migraine and headache diagnoses are symptom-based “primary headaches” without objective drivers, so care often becomes medication-focused after scans rule out dangerous conditions. He emphasizes evaluating movement and sensitivity in the neck (plus jaw and shoulders) because upper-neck issues can refer pain to the head via the brain stem. He outlines a three-part framework: the pain source (often neck/jaw/shoulders), developmental barriers (hypermobility/EDS and airway or sleep apnea-related jaw and head positioning), and systemic factors affecting pain threshold (diet, inflammation, stress, hormones, especially estrogen dips). He share practical strategies including more daily movement, desk and screen setup, sleep positioning, nasal breathing aids, whole-food nutrition, and appropriate strengthening.⏱️⩇⩇:⩇⩇ Time Markers00:00 Welcome and Topic02:14 Meet the Headache Doctor03:35 His Origin Story07:12 Why Headaches Misdiagnosed10:41 Testing and Primary vs Secondary13:50 Neck Movement Pain Pathway16:42 Three Legged Framework20:31 Desk Posture and Text Neck25:14 Hypermobility and Stability27:08 Airway Jaw and Sleep32:03 Hormones and Migraine Threshold35:15 Food Triggers and Inflammation39:06 Practical Steps Beyond Meds43:15 Where to Find Dr Taves44:41 Final Thanks and Goodbye---------------------------------------------------------------------------------------------------------🎙️🎙️🎙️About Our GuestDr. Jono Taves is a Mayo Clinic–trained Doctor of Physical Therapy and headache specialist who focuses on chronic and complex headache disorders. Throughout his career, he noticed a troubling pattern: many people suffering from persistent migraines and daily headaches were cycling through medications without ever addressing the underlying drivers of their pain. You can learn more about him at:https://www.noveraheadachecenter.com/🔬🧪👩‍🔬Research Studies ReferencedHeadache Disorders: Primary Vs. SecondaryHeadacheNeck Pain And Migraine📚📖Books on the TopicThe Headache: The Science of a Most Confounding Affliction—and a Search for ReliefThe End of Migraines: 150 Ways to Stop Your PainSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode I'm interviewing, Rick Howard, an associate professor of applied sports science at West Chester University, about translating adult fitness guidelines into actionable steps for busy professionals. We are seperetaing general physical activity from exercise prescriptions, review the guideline targets of 150 minutes/week of moderate activity or 75 minutes/week vigorous activity, and discuss why focusing only on numeric cardio goals can discourage people who would benefit from simply moving more. Professor Howard emphasizes choosing enjoyable activities (e.g., gardening, walking, golf) as the base of a personalized “physical activity pyramid,” then layering strength, mobility, and varied cardio, including movement in multiple planes to reduce injury risk (e.g., pickleball). We're highlighting strength training, leg work, grip, and progression for longevity, the value of social accountability and stress reduction, and adapting goals across decades by staying active rather than assuming inevitable decline.00:00 Welcome and Episode Goal01:07 Meet Rick Howard02:54 Adult Exercise Guidelines05:03 Make Movement Enjoyable08:16 Build Your Own Activity Pyramid09:49 Strength Span and Your Why12:22 Pyramid Breakdown and Golf Example16:05 Move in All Planes21:35 Sprint and Sport Readiness24:11 Cardio Guidelines for Busy Pros25:36 Why Treadmills Defined Cardio26:57 Simple Ways to Accumulate Minutes27:58 Make Movement Fun28:52 Cardio Room Zombies29:48 Games and Family Fitness30:18 Consistency and Progression30:47 Train Legs and Core31:52 Avoid All or Nothing33:13 Pick Exercises Youll Do34:57 Training Through Decades36:22 Deadlift Mindset Shift39:07 Beat Boredom With Variety40:27 Strongman Origin Story42:30 Strongman Community Edge45:05 Accountability and Culture47:00 Find Rick Online---------------------------------------------------------------------------------------------------------🎙️🎙️🎙️About Our GuestOur guest, Dr. Rick Howard, is an Associate Professor of Applied Sports Science at West Chester University (PA) in the Department of Kinesiology. He serves as the Sports Performance Coordinator and Advisor at West Chester University. His teaching and research specialize in pediatric exercise science, long-term athletic development (LTAD), and youth strength and conditioning.You can learn more about him:https://www.linkedin.com/in/rick-howard-4834ab4a/https://www.wcupa.edu/healthSciences/kinesiology/rickHoward.aspx🔬🧪👩‍🔬Research Studies ReferencedHow much exercise is needed to live longerWorld Health Organization 2020 guidelines📚📖Books on the TopicStrength Training for All Body TypesSmarter WorkoutsSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

If you want a deep dive into intermittent fasting (IF) this episode is it!It is an eating pattern focused on meal timing—not a diet—and outlines three common methods (16/8, 5:2, and eat-stop-eat), including what’s allowed during fasting windows. They describe key physiology (lower insulin, fat burning, and autophagy) and potential benefits like weight loss, reduced insulin resistance, and improved focus, while emphasizing food quality and noting common side effects. I'm answering questions on fasted workouts, the host advises timing workouts near the end of a fast if muscle gain is a priority, discusses post-workout nutrition (protein/carbs or BCAAs), highlights gut-brain and fiber/SCFA links, and cautions that combining fasting with intense training can increase stress and potentially impair immunity.Time Marker00:00 Welcome and Topic Setup01:10 What Intermittent Fasting Is03:07 Popular IF Methods Explained04:47 What Happens When You Fast06:12 Benefits Limits and Safety07:35 Fasted Workouts and Refueling10:28 Gut Brain Axis and Fiber14:02 Training Intensity and Stress16:50 Immunity Claims and Overdoing It18:51 Wrap Up and Listener QsResearch Studies Referenced:Beneficial effects of intermittent fasting: a narrative reviewExercise Training and Fasting: Current InsightsSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode I’m talking with chiropractic physician and author, Dr. Michael Guadagnino,  about building strength and reducing pain at every age without unnecessary drugs or surgery. We’re discussing common misconceptions about aging and fitness—especially feeling it’s too late to start— comparing yourself only to yourself, setting written goals, and reverse-engineering small daily steps. Dr. Guadagnino explains sarcopenia (age-related muscle loss), the role of resistance training in maintaining muscle and bone health (including Wolff’s law), and how free weights and proprioception work can improve balance and reduce fall risk. We’re also covering nutrition, sleep and recovery, CoQ10 and mitochondrial energy, and adapting movement for injuries or chronic illness, ending with his advice to “never settle.”You can learn more about Dr. Guadagnino with the links below:Michael Guadagnino's Websitehttps://drguad.wpcomstaging.com/fitness-over-50-60-70-and-beyond/⏱️⩇⩇:⩇⩇ Time Markers00:00 Welcome and Theme01:32 Meet Dr Michael05:17 Mindset to Start07:19 Write Goals Down10:26 Restarting After Break12:24 Sarcopenia Explained17:26 Stop Muscle Loss19:08 Training Frequency Plan21:36 Mobility and Balance22:45 Nutrition for Strength26:50 Movement Beats Pain30:29 Inspiring Patient Story32:23 Never Settle Advice34:43 Book and Wrap Up📚📖Books Mentioned59 Seconds: Think a Little, Change a LotThe Power of Writing It Down: A Simple Habit to Unlock Your Brain and Reimagine Your LifeSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

The People Equation: Cultivating Relational Wellness in the Workplace with Dr. Paul WhiteIn this episode of the 9 to 5 Wellness Podcast, Aesha Tahir sits down with workplace culture expert and bestselling author Dr. Paul White to explore the power of relational wellness at work. Together, they discuss why employees often feel disconnected in today's workplace, how authenticity builds trust, and why appreciation—not just recognition—is the key to stronger teams, higher retention, and healthier workplace cultures. Dr. White, co-author of The 5 Languages of Appreciation in the Workplace, shares practical strategies leaders and employees can implement immediately to reduce relational friction, increase psychological safety, and create environments where people feel genuinely valued. Key Takeaways✅ Appreciation is different from recognition.✅ Employees want to be valued as people, not just for their productivity.✅ Authenticity requires psychological safety and trust.✅ The Five Languages of Appreciation can transform team relationships.✅ Workplace appreciation improves retention, engagement, and profitability.✅ Strong workplace relationships are becoming a competitive advantage.Time Markers00:00 Welcome and Episode Focus01:49 Meet Dr Paul White03:13 Origin Story and Mission04:54 Workplace Friction Explained07:53 Authenticity and Safety11:07 Taking Small Sharing Risks12:23 Policies and Being Seen14:50 Five Languages at Work18:50 Personalized Appreciation Matters21:02 Team Implementation Playbook23:43 Appreciation Drives Results25:52 Leader Misconceptions28:09 Building Appreciation Culture30:06 Remote and Hybrid Appreciation32:29 Keep People Through Connection33:30 Simple Habits and Wrap Up34:14 Where to Find Dr White35:08 Final Thanks and Sign OffResources MentionedAppreciation at WorkThe 5 Languages of Appreciation in the WorkplaceThe 5 Love Languages by Dr. Gary ChapmanConnect with Dr. Paul WhiteWebsite: AppreciationAtWork.comEmail: [email protected]: Search "Dr. Paul White" or "Appreciation at Work" on your preferred social platformSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode of 9 to 5 Wellness, I'm interviewing exercise physiologist and movement professional Lucas Denham about how performance training metrics can extend health span and support longevity. We're defining longevity versus health span as quantity versus quality of life, then discuss key markers including VO2 max, grip strength, body composition and bone density via DEXA, strength/power, and movement quality (mobility, stability, and compensation). Lucas explains grip strength as a proxy for neuromuscular “hardware and software,” and details VO2 max testing, substrate utilization, and metabolic flexibility—shifting between fat and carbohydrate use across intensities. You'll learn about practical training approaches (zone 2, HIIT, aerobic intervals), including the Norwegian 4x4 protocol, noting as little as 3–8 minutes per week in zone 5 can improve VO2 max. We're also connect muscle mass and power to glucose regulation, fall prevention, and functional aging, and emphasize unstructured “play” as a sustainable, enjoyable driver of lifelong movement.00:00 Performance Meets Longevity01:57 Meet Lucas Denham02:57 Longevity vs Healthspan05:15 Key Longevity Metrics07:30 Why Grip Strength Matters09:38 VO2 Max Explained18:03 Metabolic Flexibility21:17 Zone Training and Protocols36:37 Muscle Mass and Aging42:25 Move Well Move Often47:50 Bring Back Play53:30 Where to Find Lucas55:34 Final Thanks and WrapSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

I'm diving into the strength-training concept of time under tension (TUT)—the time muscles stay under resistance—and why it drives muscle growth, strength, and endurance by increasing metabolic stress and mechanical fatigue. Using a bicep curl example, they compare slower, controlled reps (longer TUT) to faster reps (shorter TUT) and research from The Journal of Physiology and Harvard Health suggesting slower tempo increases muscle protein synthesis and keeps muscles engaged longer. They then translate TUT into workplace strategies: work in short, focused 25-minute bursts without distractions, take 5–10 minute active pauses to prevent burnout, use a tactical STOP method and diaphragmatic breathing before reacting under pressure, and delay reactions to difficult people for 5–10 seconds to choose a better response. You can learn about some of my personal goals and how I use TUT to reframe obstacles as constructive resistance.Time Marker00:00 Welcome and Topic Setup00:14 Gym Lessons for Life01:51 What Is Time Under Tension03:20 Science and Bicep Curl Example05:55 Apply TUT at Work Focus Blocks07:54 Active Pauses to Prevent Burnout08:24 STOP Method Under Pressure10:16 Handling Difficult People Calmly11:39 My 3 Goal Strategies This Year15:01 Wrap Up and Subscribe🔬🧪👩‍🔬Research Studies ReferencedMuscle protein sub-fractional synthetic with TUT https://pmc.ncbi.nlm.nih.gov/articles/PMC7485021/Go slower for strength training gainshttps://www.mdpi.com/2411-5142/9/1/9📚📖Books on the TopicTime Under Tension: Tactical TrainingSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

Maintaining strong and healthy bones is a crucial aspect of overall wellness, particularly as we age. In this episode of the 9 to 5 Wellness Podcast, host Aesha Tahir sat down with Dr. Renee Fogelberg, an expert in women’s health, to discuss the importance of bone health throughout life, especially for women entering midlife and beyond. Here, we distill their conversation into actionable advice, so you can take steps toward better bone health today.Some of the things you will learn in this epsiode are:🦴 1 in 2 women may face a bone fragility fracture—How to change that!🩺 Why talking to your healthcare provider is important?🥛 Nutrition is key: Are you getting enough calcium and vitamin D?👟 Why your weight matters in maintaining bone density.💪 The truth about hormone therapy and bone protection.🏠 Home safety tips that reduce fall risk and protect your health.📊 Learn how a DEXA scan can be a game changer for early detection.Understanding the importance of bone health becomes vital as we age, particularly for women nearing menopause. Dr. Renee Fogelberg emphasizes that bone health should not be considered an issue only for the elderly. It’s a silent health crisis often ignored until significant damage occurs. In this epsiode we're exploring the major challenges surrounding bone health and talking about practical tips that you can implement readily to improve your bone health.⏱️⩇⩇:⩇⩇ Time Markers00:00 Bone Health Overview01:40 Meet Dr Renee Fogelberg03:49 Her Osteopenia Wake Up Call06:19 Silent Bone Loss Signs09:05 Perimenopause Estrogen Drop11:00 Risk Factors Weight Ethnicity16:01 Genetics and Family History17:06 Nutrition and Medications25:53 DEXA and FRAX Screening30:38 FRAX vs Spine Scores31:33 T Scores Explained32:43 Why Hip Fractures Matter33:55 Spine Loss Prevention---------------------------------------------------------------------------------------------------------🎙️🎙️🎙️About Our GuestDr. Renee Fogelberg grew up in San Francisco completing her training and professional career at Kaiser Permanente for over 26 years. She was the Chair of Patient Education with a focus on online resources, educational tools and classes to reduce health disparities and improve health outcomes. Dr Fogelberg is both Board certified in obesity medicine, and a menopause certified practitioner treating women during their perimenopause and menopause transitions, enhancing their quality of life through lifestyle medicine and medical therapy. She is AssociateClinical Professor at California NorthState Medical College. Her passion is her children/family, cooking, traveling and she volunteers with the San Francisco Bouquet to Arts Auxiliary group.You can learn more about her:https://www.linkedin.com/in/renee-fogelberg-md-facog-dipl-abom-6abb83286/🔬🧪👩‍🔬Research Studies ReferencedBone Health- https://pmc.ncbi.nlm.nih.gov/articles/PMC7485021/Peak bone mass in young women- https://pubmed.ncbi.nlm.nih.gov/7639106/Effects of Resistance Exercise on Bone Health- https://pmc.ncbi.nlm.nih.gov/articles/PMC6279907/Correlation of Muscle Mass and Bone Mineral Density - https://pmc.ncbi.nlm.nih.gov/articles/PMC9524880/📚📖Books on the TopicGreat Bones: Taking Control of Your OsteoporosisThe Osteoporosis BreakthroughSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this epsiode Coach Brian Parana is helping us demystify MACROS- our nutritional building blocks. Together, we're discussing the importance of macros, their roles, and how tracking them can lead to a healthier lifestyle without the stress of militant diet tracking.Here's what you'll learn by tuning in:What are Macros?Role of each Macro: Protein, Fats, and CarbohydratesWhat's the starting point to balance all three?What's the differnce between tracking Macros and tracking Calories?Tips to track Macros?⏱️⩇⩇:⩇⩇ Time Markers00:00 Welcome and Guest Intro02:12 Macros Defined Simply03:12 What Each Macro Does05:39 Calories vs Macros Explained11:47 Finding Your Macro Ratio15:37 Workout Fueling and Timing18:35 Easy Macro Tracking Options27:18 Best Tracking Apps to Use28:44 Final Thanks and Wrap Up🎙️🎙️🎙️About Our GuestYou can learn more about Coach Brian Parana on the following platforms:Brian Parana's Websitehttps://instagram.com/coachbrianparanahttps://www.linkedin.com/in/coachbrianparana/🔬🧪👩‍🔬Research Studies ReferencedThe macronutrients, appetite and energy intake https://pmc.ncbi.nlm.nih.gov/articles/PMC4960974/Effect of Macronutrient Composition on Short-Term Food Intake https://www.sciencedirect.com/science/article/pii/S2161831322009279📚📖Books on the TopicThe Everything Guide to MacronutrientsUnlock Your Macro TypeSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

A Journey of Growth and Going All InWelcome to a milestone episode of the 9 to 5 Wellness Podcast! As we hit the remarkable 150th episode mark, I wanted to take a moment to reflect on the journey so far, the challenges faced, and the lessons learned. Whether you're a long-time listener or just tuning in, there's a wealth of insights here that can help you in your own personal and professional journey. Let’s dive in!The Power of Perseverance:Trust the Process: It's easy to get discouraged when you don’t see immediate results. As I learned from both my running coach and my father, results lag effort. This applies to both personal health and professional growth. Don’t give up when you’re putting in the work; trust that things will unfold in their time.Embrace the Long Term: As celebrated in the finance world through concepts like compound interest, the idea of long-term growth is just as important in life and business. Whether it’s your career, health, or a personal project like this podcast, giving time and patience is crucial.The Importance of Reflection and Breaks:Taking a Hiatus as a Strategy: In 2025, I nearly stepped away from podcasting, feeling overwhelmed and ready to quit. Looking back, this break was essential for reigniting my passion and refocusing my goals. Sometimes a pause is exactly what you need to fall back in love with your craft.Reflect on Your Journey: Use moments of doubt to assess your progress and gratitude. Seeing how far you’ve come can offer a renewed perspective and appreciation for the foundations you’ve built.Shifting Perspectives:From Scarcity to Abundance: Shifting my focus from what I lacked to what I had was transformative. Gratitude played a huge role in moving forward, not only in my personal life but in keeping this podcast alive.Letting Go of Old Mindsets: Growth often requires shedding old beliefs and habits. Inspired by a powerful analogy from a friend, think of yourself as an acorn that needs to crack open for an oak tree to grow. It’s okay to break open to move forward.Consistency is Key:Commitment to the Craft: Moving forward, I’ve committed to regular content delivery, upgraded my equipment, and adjusted my production process for efficiency. These changes are designed to enhance the quality of my podcast, and ultimately, your listening experience.Connecting with Audience: By focusing on presence and engagement rather than stats, I’m aiming to build a more connected community. This includes bringing in conversations with leaders to provide valuable insights for both your career and health.Bottom Line:This journey to 150 episodes is a testament to perseverance, growth, and the incredible support from listeners like you. I’m grateful for every moment shared and excited for what the future holds. Keep trusting your process, allow yourself to grow, and remember, more is always on the way.Thank you for being part of this journey. Make sure to subscribe wherever you listen to the 9 to 5 Wellness Podcast, and leave a review if you enjoy it.Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

Dark Chocolate - From Bean to Your HealthChocolate has long been a favorite indulgence for many around the world, but how much do we truly know about it? From the history-rich cacao pods to the sophisticated science of chocolate-making. We are taking a voyage  into the world of dark chocolate: from bean to bar! We’re diving into intricate details of how chocolate is made, its ancient history, and the many benefits and considerations of this beloved treat. Sharing her insights is our guest, Netty Atkisson, a chocolate educator.The Rich History of ChocolateMesoamerican Origins: Chocolate's roots trace back thousands of years to ancient Mesoamerican cultures where it was considered a sacred food. The Olmec, Mayan, and Aztec civilizations all played crucial roles in integrating cacao into their daily lives, using it in rituals, as currency, and during important ceremonies.Introduction to Europe: With the arrival of Spanish explorers in the Americas, chocolate was transported across the ocean to Europe, initially reserved for the elite due to its high value. It wasn't until the Industrial Revolution that chocolate became accessible to the masses.Chocolate-Making: From Bean to BarThe Art of Processing: The chocolate-making process begins with cacao pods, which are harvested, fermented, dried, and roasted. These steps transform the bitter fruit into a variety of chocolate flavors. Netty emphasizes the role of roasting and conching (agitating heat) which smoothens and develops the chocolate’s taste.Dutching: A Chemical Transformation: This process lowers the acidity of cocoa powder making it sweeter and darker, albeit at the cost of reducing beneficial polyphenols.Nutritional Insights and BenefitsHeart-Healthy Properties: Dark chocolate, particularly with a high cocoa content, is rich in antioxidants and polyphenols that may offer heart benefits. However, it’s essential to consume it mindfully.Choosing Quality Chocolate: Identifying high-quality chocolate involves checking for non-alkalized cocoa and minimal ingredients. Craft chocolate makers focus on quality, allowing for a rich flavor profile and nutritional benefits.Craft Chocolate: The Superior ChoiceGet to Know Your Local Chocolate Maker: Visit craft chocolate shops to experience chocolate made with precision and passion. These chocolates often boast a more complex flavor, emphasizing quality over mass production.The Journey From Bean to Your HealthFrom its beginnings in ancient civilizations to the shelves of your local store, chocolate has an incredible story. A journey enriched with cultural significance, complex processes, and modern-day science. Pursuing high-quality, carefully produced chocolate not only enhances the gastronomic experience but can also provide some health benefits. In the words of our guest, Nettie Atkinson, "There's so much joy in understanding and experiencing the art and science of chocolate." You can learn more about Nettie Atkisson on IG - https://www.instagram.com/the_chocolateconnectionAnd LI - https://www.linkedin.com/in/nettieatkissonWhether you're a fellow chocolate enthusiast or just someone with a sweet tooth, there's always more to discover about this delightful indulgence. Dive deeper by listening to the full podcast episode for more intriguing insights and delicious inspiration.00:00 Welcome and Episode Setup00:55 Why Dark Chocolate Today03:02 Meet Chocolate Educator Nettie04:17 Netty’s Chocolate Origin Story05:54 Cacao as Culture and Currency07:11 Ancient Evidence and Trade Routes09:56 Spain to Europe and Mass Adoption11:31 Ceramic Vessels and Theobromine Clues12:44 Cacao Pod to Nibs Explained15:37 From Harvest to Chocolate Bar17:51 Dutching Teaser and Next Topic18:33 Van Houten Origins19:34 Dutch Process Explained21:12 Polyphenols Soil Terroir24:04 Cacao Nutrition Compounds26:35 Buying Better Chocolate28:05 Tasting Ancient Chuncho31:39 Craft Chocolate Movement32:43 Book Workshops FarewellSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

Have you ever struggled with chronic, unexplained symptoms that leave even doctors baffled? In this episode we're talking about mold toxicity and its subtle but significant impact on health. Our guest Dr. Diana Stafford, a physician specializing in mold toxicity, is discussing this invisible yet powerful threat.Understanding Mold ExposureDr. Stafford explains that mold isn’t just the fuzzy growth on spoiled food; it’s pervasive in our environments, from homes to workplaces. Mold can begin growing within 24 to 48 hours in moist conditions, leading to a range of health issues, from respiratory and neurological symptoms to immune system dysfunction.Key Steps to Address Mold Toxicity:Awareness and Testing:If you experience unexplainable symptoms, consider mold exposure as a potential cause. Dr. Stafford recommends urine and blood tests to identify mold toxins and assess your health.Environmental Assessment:Engage a professional to evaluate your home. Look for mold-prone areas like bathrooms, basements, and HVAC systems. Limiting exposure is crucial in managing mold-related health issues.Healing Diet and Supplements:Shift to an anti-inflammatory diet low in sugars and processed foods. Supplements like glutathione support detoxification, and working with a mold-literate practitioner can guide you through a personalized treatment plan.Mindset and Lifestyle:Embrace movement and outdoor activities to combat stagnation. A positive mindset is essential—believing in your body’s ability to heal is half the battle.You can learn more about Dr. Diana Stafford at https://www.doctorstafford.com/Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this podcast interview I'm chatting with Milli Kumar, the visionary co-founder of Eat Kinda, a pioneering plant-based ice cream brand. We are talking about the intriguing journey of creating the world's first cauliflower-based ice cream and the shared passion for sustainability, inclusivity, and innovation in the food industry. Here's what you'll learn about this tasty plant based dessert :A Unique Inspiration: Milli Kumar was inspired to co-found Eat Kinda after empathizing with the limited options faced by vegans and allergy sufferers. The Cauliflower Connection: Cauliflower was chosen for its ability to replicate the creamy texture of dairy ice cream, while also being a sustainable ingredient. Support Innovation: As consumers, engaging with brands like Eat Kinda on social media and asking local stores to stock new, sustainable products can drive change in the food industry.Embrace Imperfection: The significant issue of food waste due to cosmetic perfection, encouraging us to appreciate the imperfect yet perfectly nutritious produce.You can learn more about EatKinda on IG. Follow them here - https://www.instagram.com/eatkindaYou can join the waitlist here- https://www.eatkinda.com/global-waitlistSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

Manifesting Your Aligned Career: A Step-by-Step GuideIn a world where everyone is searching for meaning in their professional lives, finding the right career path can feel overwhelming. Recently, I attended a series of Tech Week events in New York City, which led to a revelation that has shifted my professional journey. I realized that clarity in my goals attracted the right people and environments naturally. In this blog post, we'll explore how to manifest an aligned career path through self-evaluation and proactive steps.The Importance of ClarityOne of the core insights from my recent experiences is that clarity in your career goals influences the opportunities that come your way. When your priorities are distinctly outlined, you become more attuned to the environments that can nurture those aspirations. Simply put, know what you want, and the right rooms will open up for you.The Law of CorrespondenceA fundamental concept discussed in universal laws is the Law of Correspondence, which suggests that your external reality reflects your internal state. If you feel creatively drained or stuck, it's time to examine the environments you've been inhabiting. The energy in those spaces might be affecting your capacity to move forward or innovate.Actionable Steps to Align Your Career:Evaluate Your Current Environment: Ask yourself whether the circles you are in are expanding your potential or holding you back. Proximity is power; being around like-minded, forward-thinking individuals can elevate your mindset.Embrace Imperfection: Waiting for the perfect moment or feeling 100% ready is a common pitfall. Confidence often comes after taking the first step, not before. Allow the environment and the people you associate with to bolster your self-assurance as you move forward.Take Action: The universe rewards action. Whether it's reaching out to potential mentors, joining a new community, or sending that LinkedIn message, a small step can foster significant opportunities. Remember, the right connections won't find you unless you make yourself available to them.Seek Good Company: Find mentors, sponsors, or managers who inspire and challenge you. They can introduce you to new ideas and people, catalyzing your journey toward an aligned career.For more insights and inspiration, be sure to listen to full episode of the 9 to 5 Wellness Podcast. Plus, engage with our community on Instagram and leave a review on Apple Podcasts to be entered to win a $25.00 Starbucks gift card.Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In our fast-paced world that's constantly pushing for perfection, it's easy to get caught up in the hustle cycle. In this podcast episode we're diving into a pressing work-life issue raised by a listener, Brittany, who feels overwhelmed by the constant chase for productivity. Here's a breakdown of the key insights and actionable steps to break free from this exhausting loop.Understanding the ProblemPeople often tie their self-worth to productivity, leading to a relentless pursuit of goals that eventually cause burnout. High achievers frequently feel guilty for taking breaks and continually set higher goals without pausing to celebrate achievements.The 85% Rule: A Sustainable SolutionThe solution to breaking free from the overwork trap lies in adopting the 85% Rule, a concept embraced by elite athletes and now gaining traction in workplaces for fostering sustainable productivity. By aiming for 85% instead of 100%, you allow room for rest, creativity, and efficiency without hitting the burnout threshold.Steps to Implement the 85% RuleAwareness and Dialogue: Begin by discussing the impact of current work expectations with your manager or team. Propose workshops to share the science and benefits of the 85% philosophy, paving the way for healthier work practices.Set Compassionate Goals: Shift from pushing your limits to setting realistic, achievable targets. Recognize the importance of pacing yourself for long-term success rather than short-term perfection.Cultivate Wellbeing: Introduce wellness programs at work to balance physical and mental health. From meditation to ergonomic training, these initiatives support a more holistic approach to work.Mindset Shift: Evaluate your performance based on qualitative measures like creativity and teamwork, not just quantitative outputs. Encourage a culture that values innovation alongside traditional productivity metricsCheck out our full podcast episode for a deeper dive into these concepts.Remember to leave us a review for a chance to win a Starbucks gift card this month. Your wellbeing is worth the investment!00:00 Welcome and Listener Question02:00 Signs Youre Hustling Wrong03:43 Introducing the 85% Rule05:31 Athletes and the 85% Sweet Spot08:53 Why 100% Backfires at Work11:35 Science of Sustainable Effort14:55 How to Apply the 85% Rule19:01 Mindset Shift and Wrap UpSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode I'm diving into why busy professionals often have low muscle mass and how strength training builds muscle, boosts metabolism, and protects bones.I'm addressing common barriers like women avoiding weights due to “bulky” myths and men skipping leg day (“Johnny Bravo dilemma”). You can learn why strength training is necessary for longevity, reduced chronic disease risk, and countering age-related muscle and bone loss, noting that two days per week can deliver most results and that 2–3 focused 30-minute sessions are time-efficient. Learn about The foundational compound movements that lead to most results. Key safety tips for strength train. Home-based options Download your FREE beginner template with the link below:https://toneandstrengthen.com/2026/06/21/strengthtrainingtemplates/Time stamps:00:00 Strength Training Basics01:08 Why Women Avoid Weights03:02 Stop Skipping Leg Day03:54 Muscle for Longevity04:53 Time Efficient Results06:02 Five Compound Moves07:40 Warmup and Programming09:12 Recovery and Form10:40 Breathing and Consistency12:05 Equipment and Getting Started13:45 Home Setup and Wrap UpSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode we are diving into simple nutrition tips needed to stay healthy and to reverse type-2 diabetes.Our guest, Lynne Bowman discussed common issues many face, such as the complexity of nutritional advice and the overwhelming amount of health information available. Moreover, she highlighted the challenge of integrating nutritious eating into a busy lifestyle.Actionable AdviceSimplify Your Breakfast Choices:Start your day with nutritious ingredients. Transform deeply loved foods like brownies by using alternatives such as pure cocoa, canned pumpkin, and nut butter instead of refined ingredients.Selective Sweeteners: Opt for natural sweeteners like monk fruit or allulose to maintain flavor without the health drawbacks of processed sugar.Read Food Labels Meticulously:Be vigilant about reading labels and striving for whole foods with minimal ingredients. Familiarize yourself with those you cannot pronounce and strive for real, whole foods that contribute to your nutrition rather than detract from it.Incorporate More Plant-Based Foods:Add nutrient-rich foods like parsley and watercress to your meals. These greens can enhance flavor, provide essential nutrients, and easily grow at home.Emphasize a diet of mostly plants, reducing reliance on processed foods, which are often laden with hidden sugars and preservatives.Make Meal Prep a Family Affair:Include your children in meal preparation to foster healthy eating habits from a young age. Cooking together not only leads to healthier dining but enhances valuable family connections.Manage your Dietary Habits:Consider lifestyle variations, such as not eating beyond the afternoon, to support healthier eating habits and allow your body’s natural cleansing process.00:00 Brownies Breakfast Idea00:28 Meet Lynne Bowman02:39 Diabetes Diagnosis Story04:47 Health Shaped by Loss13:07 Busy Mom Survival Choices16:00 Kids Cooking and Family Table18:06 Read the Label Rule20:19 Hidden Sugar Everywhere21:18 Two Ingredient Dressing22:25 Tahini Seed Power22:42 Parsley As Real Food24:22 Watercress And Creative Greens25:06 Breakfast And Eating Windows27:06 Pumpkin Cocoa Brownies30:03 Smart Sweeteners Only32:00 Quitting Sugar Resets Taste33:24 Meat Choices And Sourcing35:55 Goat Leg Dinner Story38:07 Rapid Fire And FarewellSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode you can learn why high-achieving professionals must prioritize exercise, nutrition, and sleep as a high-ROI strategy for performance and family life, not “time away” from work. I'm chatting with Health Coach, Brian Prana, who has over 23 years of experience and who has trained thousands (including elite athletes), We're talking about identity and environment changes, social support, and accountability, plus time-efficient movement (frequent walking breaks) and scalable CrossFit-style strength circuits. Brian is sharing many client stories where his coaching led tomajor lifestyle changes. He outlines nutrition basics—prioritize protein and fiber, planning/prep, moderation—and sleep foundations including routines, limiting screens, and mindset, ending with the guiding question: will this choice move me toward or away from my health goals? Tune in to learn more.You can reach Brian at: https://thecalltorise.com/00:00 Welcome to 9 to 500:29 Health Is ROI03:19 Meet Brian Prana05:10 Rocky Inspired Fitness07:02 Family and Social Training09:19 High Achievers Health Costs15:01 Identity and Support Systems22:07 Time Efficient Movement24:32 Action Before Motivation28:07 CrossFit Time Efficient Training29:31 CrossFit Defined Simply31:24 Class Structure And Results33:27 Scaling And Smart Coaching36:19 Case Study Drake Turnaround41:50 Nutrition Protein Fiber Planning47:22 Culture Carbs And Food Environment49:24 Sleep Duration Quality Routine54:59 Where To Find Brian56:27 Parting Question And WrapSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode I dive deep into optimal protein intake for a longer healthspan! 📈Discover science-backed guidelines, debunk myths, and find your perfect protein goal! Listen now! #Protein #Healthspan #WellnessPodcastIn this epsiode I'm diving into how to calculate optimal daily protein intake for healthspan, clarifying that the protein RDA (0.8 g/kg or 0.36 g/lb) is a decades-old minimum to prevent deficiency, not an ideal target.  You can learn about updated guidance for active adults around 1.2–1.6 g/kg and recommends an optimal range of 1.6–2.2 g/kg (0.7–1.2 g/lb), with tiers for baseline wellness, fat loss/moderate activity, and athletes up to 2.0–2.4 g/kg. Also learn about, who benefits most (active people, those in caloric deficit, and older adults facing anabolic resistance and sarcopenia), risks of excessive intake above ~2.5–3.0 g/kg (GI issues, nutrient displacement, kidney concerns with preexisting disease), signs of under-consuming, per-meal limits (25–40 g) across 3–4 meals, protein quality (complete proteins, leucine), plant-based strategies, collagen limits, budget protein options, and practical tips like protein-forward breakfasts and building meals around protein.00:00 Welcome and Setup00:57 Protein Hype and Listener Questions03:17 RDA vs Optimal Intake04:30 Calculate Your Protein Range07:16 Who Needs More Protein09:01 Too Much Protein Risks11:47 Signs You're Undereating13:09 Timing and Meal Distribution14:21 Protein Quality and Leucine15:36 Collagen Explained17:06 Supplements and Processed Snacks18:29 Plant vs Animal and Budget Picks20:37 Protein Needs Across Age21:34 Practical Daily Tips22:35 Wrap Up and Sponsor Offer23:50 Final Thanks and SubscribeSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

Are collagen supplements really worth the hype? Discover the truth about collagen, its role in our bodies, and how it might benefit you! Tune in to thisepisode of the podcast with me🌟 #HealthTalk #Podcast00:00 Welcome to the Podcast00:52 Solo Update in NYC01:46 Why Collagen Everywhere02:40 What Collagen Does03:35 Do We Lose Collagen05:26 How Supplements Work06:12 What Science Shows06:40 Habits Before Supplements07:31 Protein and Vitamin C09:01 Wrap Up and GiveawaySend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

Ready to glow up without draining your wallet?  I'm breaking down three completely free wellness tips to help you thrive all summer long. From zero-cost sunlight hacks to maximizing local green spaces, tune in to learn simple ways to boost your mood and health!Leave a review on your choice of podcast platform.Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

Dive into our Memorial Day special. I'm sharing my personal journey through the Murph challenge, a powerful tribute to our fallen heroes. You can listen to my reflection  on the Murph workout and the spirit of those who inspire us to live fully. 🌟🇺🇸 #MemorialDay #WellnessJourney #PodcastEpisodeSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode our guest, Dr. Pankaj Rajvanshi, a board-certified physician in gastrointestinal disorders and obesity medicine, is helping us understand  metabolic dysfunction and the rise of GLP-1 medications. These drugs are revolutionizing the way we approach weight loss and metabolic health.The Core Problems of Metabolic DysfunctionMetabolic dysfunction includes complex conditions where the body struggles to regulate energy effectively. Dr. Rajvanshi uses the analogy of a gas station to explain how our bodies tend to store energy (calories) excessively due to historical survival mechanisms. This process leads to the accumulation of visceral fat and various health issues like diabetes, high blood pressure, and obesity.Actionable Steps: Managing Metabolic HealthUnderstand Your Body's Signals:Learn about hormones involved in metabolism, such as ghrelin which controls hunger, and leptin for satiety. Recognizing these can help break the cycle of overeating.Identify Key Biomarkers:Regularly monitor indicators like cholesterol levels, glucose, and waist circumference. Tools like DEXA scans can measure visceral fat and provide insight into potential risk factors.Adopt a Holistic Approach:Incorporate lifestyle changes alongside medication. Prioritize nutrition, exercise, and stress management as foundational elements of health.The Role of GLP-1 MedicationsGLP-1 medications like Wegovy and Zepbound work by altering hunger signals and delaying gastric emptying, leading to reduced calorie intake and improved metabolic function. These drugs address root metabolic issues and offer broader health benefits, including improved heart and liver health.Looking Ahead: New Medications and TechnologiesThe landscape of weight loss medications is shifting with the introduction of daily oral pills and research into triple agonists, offering patients more options and potentially reducing stigma around treatment. The promise of future innovations lies in personalized care, driven by the latest developments in pharmaceuticals and perhaps, artificial intelligence. #9to5WellnessPodcast #MetabolicHealth #GLP100:00 Show Introduction01:16 Meet Dr Rajvanshi02:43 Metabolic Dysfunction Basics03:39 Car Fueling Analogy08:01 Hunger Hormones Explained11:09 Diagnosing Metabolic Syndrome14:05 Obesity Stigma And Willpower20:18 How GLP1 Meds Work24:52 Who Qualifies For GLP1s26:13 Risk Beyond BMI27:08 Visceral Fat Nuances28:53 Obesity as Disease29:34 Oral Pills Arrive31:21 Wegovy vs Zepbound33:28 Oral Dosing Details34:42 Maintenance and Regain35:32 Triple Agonists Pipeline37:01 Monthly Shots Tradeoffs38:05 Comprehensive Care Programs39:39 Personalized Lifestyle Coaching42:40 Future of Metabolic Care45:43 Longevity and Healthspan47:32 Where to Find Dr47:44 Final Thanks and SubscribeSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode, I'm joined by Robard marketing and e-commerce executive Caroline Colavita. We are discussing the science and practical “why” of protein supplementation for weight management, metabolic health, and sports performance. Order Biocare products at www.biocarenutrition.com and use the code AESHA for 20% your entire order.00:00 Welcome and Sponsor01:14 Why Protein Matters03:27 Meet Caroline Colavita04:18 Protein for Weight Loss06:18 How Much Protein09:27 Amino Acids and Collagen11:21 Aging and Recovery13:02 Protein on GLP-1s14:15 BioCare Flagship Shake17:48 BioCare2 for Maintenance20:32 How to Use BioCare22:59 High Protein Cereals26:01 Cinnamon Cereal Craze26:31 Whey vs Plant Protein27:44 New Entrees and Collagen28:28 Snack Lineup Tour29:17 Taste and Convenience Wins32:39 BioCare Two for GLP-135:19 30 Gram Protein Rule37:12 Ordering and Fast Shipping37:52 Made In-House in NJ38:27 GLP-1 Blueprint Guide42:00 Versatile Options and Discount42:57 Wrap Up and SubscribeSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

🌸 Spring into Wellness! 🌼 Ready to refresh your work life? Tune in to this episode as I'm sharing actionable tips for boosting workplace wellbeing this season. Let's shake off winter together! #SpringIntoWellness #Podcast #WorkplaceWellnessSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode we’re discussing how to navigate entrepreneurship and motherhood by living in alignment with a clear “why.”  I sat down with Kristen Oja of STAT Wellness to understand what it takes to be successful as a Momprenuer.We're talking about why authenticity, servant leadership, and building an intentional culture with flexibility and high standards has helped Kristen grow her business.If you’re ready to elevate your motherhood and leadership game? Then listen to this convo as Kristen shares her journey to building a thriving business while being a present mom. Discover secrets to balancing family and business, creating team culture, and achieving personal growth.Essential listening for every ambitious mom! It’s a Mother’s Day present for you guys 💐💐💐#Empowerment #MomsInBusiness #FemaleEntrepreneursSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this epsiode I'm sitting down with Dr. Kevin Smith, a functional medicine practitioner and founder of the Chronic Conditions Center in Pittsburgh, to discuss hypothyroidism as a “silent epidemic” behind fatigue and weight-loss resistance.You can learn more about Dr. Kevin Smith at - https://www.metabolicsolutions.netSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode, we’re talking about finding joy and happiness in an overstimulated world that often treats happiness as a future destination.Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode I'm setteling a long time dabte of why obesity is classified as a chronic, complex disease rather than a willpower problem, reflecting insights from the Obesity Medicine Association’s annual conference in San Diego.Labeling obesity a disease can expand access to medical and surgical care, reduce stigma, and support research including GLP-1 therapies.00:00 Welcome to the Podcast00:36 OMA Conference Takeaways02:20 Willpower Myth Debunked03:29 Why Disease Label Matters03:50 Metabolism Fights Weight Loss04:33 Setpoint Theory Explained05:10 Genetics and Hunger Signals05:56 Leptin Resistance and Gut Brain06:38 Why Rates Rose So Fast07:08 Obesogenic Environment Factors07:59 Lifestyle Choices in Treatment09:15 Benefits of Calling It Disease10:09 Wrap Up and ShareSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode, I’m sharing a valuable wellness tip based on a European Heart Journal study using UK Biobank data from over 100,000 people. The study found that  just 4% of your daily activity can significantly reduce your chronic disease risk.00:00 Welcome and Updates01:00 Why Time Is the Barrier02:25 The 4 Percent Study04:09 What 4 Percent Means05:31 Why It Works Physiology06:41 Defining Vigorous Effort08:34 Five Micro HabitsSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode, drawing from leadership coaching and my experience as a manager at Exos, I’m diving deep into why many managers and employees fear workplace conflict?Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

We're exploring how to integrate exercise into healthcare as “exercise is medicine,” featuring Graham Meland, founder and CEO of Active Sport Advisory. Learn in this episode why fitness integration is now non-negotiable amid a global inactivity epidemic, aging populations, and unsustainable healthcare costs, then focus on key barriers: financial incentives, lack of physician training/confidence in prescribing exercise, and limited measurability when services aren’t billable. Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

Are you tired of doing endless crunches with zero results? In this episode, we’re breaking down the real truth about getting visible ab definition—and it has nothing to do with starving yourself or living in the gym. Discover how to  structure your training for a deep, strong core. We cover the 1% nutrition tweaks that reveal your muscles.Why protein is your best friend?How to build a sustainable, toned midsection without burnout. *****Stop chasing gimmicks and start building real strength!00:00 Welcome and Host Intro00:26 Cold Weather and Travel Plans01:23 Pilates Class Question02:03 What Toned Abs Mean03:27 Strength Training for Abs05:32 Hypertrophy and Core Moves07:11 Diet for Ab Definition08:41 Emily's Low Weight Question10:13 Body Recomp and Protein10:58 Wrap Up and SubscribeSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

🎙️🎧 In this episode you can learn 3 simple tips for busy mornings that feel rushed and stressful. Mornings that start with answering emails and often skipping breakfast.The three simple, repeatable habits to set the tone for the day: Drink a full glass of water immediately upon waking to rehydrate after sleep and improve focus; Add light movement such as foam rolling, gentle yoga, pushups, or a quick walk to reduce stiffness and get blood flowing; Eat breakfast to break the fast with protein and omega-3 fats.00:00 Welcome and Morning Chaos00:46 Why Mornings Set the Tone01:47 Tip 1 Hydrate First02:35 Tip 2 Morning Movement03:37 Tip 3 Protein Breakfast05:21 Recap and Sign OffSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode we are discussing a  “five pillars of health” blueprint for preventing and often reversing chronic conditions such as type 2 diabetes, heart disease, and high blood pressure. Our guest Graham Hawley shares his origin story inspired by family experiences with diabetes and emphasizes personal responsibility and small weekly habit changes. We dive deep into the pillars whihc are:NutritionExercise/movementSleep qualityStress managementMindful alcohol use. Graham Hawley is a certified health and wellness coach, founder of Simply Health Conscious, and author of Small Steps, Big Results.To learn more about his work follow the links below:https://www.facebook.com/simplyhealthconscioushttps://www.linkedin.com/in/grahamhawley/www.simplyhealthconscious.comhttps://www.instagram.com/simplyhealthconscious/youtube.com/@simplyhealthconsciousSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode, learn three tactics to neutralize workplace gossip: The “Gray Rock redirect.” Adding a genuine positive spin about the person being discussed.A direct exit with simple phrases that set boundaries and protect reputation.00:00 Welcome to the Podcast00:29 Weekend Races and Wins01:45 Why Gossip Spreads03:44 Gossip Damages Trust05:00 Three Ways to Shut It Down05:16 Gray Rock Redirect05:43 Positive Spin Technique06:16 Direct Exit Phrases07:28 Set the Standard08:10 Final Takeaways and OutroSend us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

🎙️🎧 In this episode learn how to practice diaphragmatic (belly) breathing which is a quick way to reduce stress, lower blood pressure, and feel grounded.Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

In this episode we’re addressing high performers and leaders who routinely overgive—saying yes when their body says no, volunteering for crises, and carrying others’ slack.Send us Fan Mail🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at [email protected]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead!🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com  Follow me on IG and LI to learn morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/