9 to 5 Wellness

Aesha Tahir
  • 5.0 (18)
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  • Updated Weekly

Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to introduce wellbeing program at your work? Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will be sharing insights on investing in human capital. Such as:   🌟 What has helped their organizations gain a competitive advantage? 🌟 How they see the future of employee wellbeing? 🌟 Misunderstandings that are out in the corporate market today  🌟 Advice to other leaders to create a happier, healthier, and more productive workplace Our guests are C-suite leaders, and wellness innovators across the value chain: HR managers, wellness champions, community wellbeing ambassadors, service vendors, and wellness consultants.

  1. 3d ago

    Muscle-The Hidden Organ

    This 9 to 5 Wellness podcast episode we're reframing skeletal muscle as a highly active organ with major roles beyond movement. Ypu'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. 00:00 Welcome and Teaser 00:32 Muscle Beyond Movement 01:47 Glucose Sink Explained 04:58 Blood Sugar and Exercise 07:13 Muscle as Calorie Furnace 10:55 Heat and Metabolic Aging 13:18 Emergency Protein Bank 17:58 Muscle as Endocrine Organ 19:31 Key Myokines Breakdown 25:21 Big Picture and Takeaways 27:49 Wrap Up and Motivation Related Research Studies Skeletal Muscle as an Endocrine Organ Muscle as an endocrine organ: IL-6 and other myokines 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 info@aeshathair.com. 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

  2. Aug 10

    Cycle Sync with Two Moons Health

    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-bundle Get $25.00 OFF with the code “AESHASUMMER25 ” at the checkout Terry 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-bundle Get $25.00 OFF with the code “AESHASUMMER25 ” at the checkout. Download Hormone Health Guide HERE -  https://twomoonshealth.co/pages/hormone-health-guide 00:00 Welcome and Topic 01:05 Meet the Guests 03:15 Two Moons Origin 06:18 Why Their Backgrounds 10:23 Seed Cycling Basics 13:51 Seeds and Science 17:06 Cycles at Work 22:37 Evidence and Studies 26:36 Study Results Breakdown 27:56 What Are Lignans 29:43 Fiber Estrogen Balance 31:07 Psyllium and Vitex Additions 33:28 When Results Show Up 34:55 Seed Cycling for PCOS 37:57 Who Should Avoid It 41:03 Perimenopause Bridge and Tips 43:43 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-bundle Get $25.00 OFF with the code “AESHASUMMER25 ” at the checkout. 🔬🧪👩‍🔬Related Research Studies Systematic Review of Efficacy of Seed Cycling A Case Study of Successful Fertility Intervention 📚📖Books on the Topic Seed Cycling: Regulate Hormones Naturally Seeds of Sisterhood: Functional Nutrition 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 info@aeshathair.com. 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

    Cycle Sync with Two Moons Health

  3. Aug 8

    Where Career Success Meets Personal Wellbeing

    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. 00:00 Welcome and Milestone 01:41 Why This Podcast Exists 02:54 Ripple Effect Impact 06:05 Today’s Big Question 08:04 The Hidden Cost of Success 10:49 Success Is Redefined 14:17 Wellness Gets Postponed 16:37 Health Fuels Performance 19:12 What Wellbeing Really Means 21:29 Habits That Make It Work 23:40 Closing and Next Steps 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 info@aeshathair.com. 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

  4. Aug 3

    Beating Headaches and Neck Pain

    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 Markers 00:00 Welcome and Topic 02:14 Meet the Headache Doctor 03:35 His Origin Story 07:12 Why Headaches Misdiagnosed 10:41 Testing and Primary vs Secondary 13:50 Neck Movement Pain Pathway 16:42 Three Legged Framework 20:31 Desk Posture and Text Neck 25:14 Hypermobility and Stability 27:08 Airway Jaw and Sleep 32:03 Hormones and Migraine Threshold 35:15 Food Triggers and Inflammation 39:06 Practical Steps Beyond Meds 43:15 Where to Find Dr Taves 44:41 Final Thanks and Goodbye --------------------------------------------------------------------------------------------------------- 🎙️🎙️🎙️About Our Guest Dr. 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 Referenced Headache Disorders: Primary Vs. Secondary Headache Neck Pain And Migraine 📚📖Books on the Topic The Headache: The Science of a Most Confounding Affliction—and a Search for Relief The End of Migraines: 150 Ways to Stop Your Pain 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 info@aeshathair.com. 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

    Beating Headaches and Neck Pain

  5. Jul 30

    Finding the Common Language - Decoding Fitness Guidelines and Goals

    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 Goal 01:07 Meet Rick Howard 02:54 Adult Exercise Guidelines 05:03 Make Movement Enjoyable 08:16 Build Your Own Activity Pyramid 09:49 Strength Span and Your Why 12:22 Pyramid Breakdown and Golf Example 16:05 Move in All Planes 21:35 Sprint and Sport Readiness 24:11 Cardio Guidelines for Busy Pros 25:36 Why Treadmills Defined Cardio 26:57 Simple Ways to Accumulate Minutes 27:58 Make Movement Fun 28:52 Cardio Room Zombies 29:48 Games and Family Fitness 30:18 Consistency and Progression 30:47 Train Legs and Core 31:52 Avoid All or Nothing 33:13 Pick Exercises Youll Do 34:57 Training Through Decades 36:22 Deadlift Mindset Shift 39:07 Beat Boredom With Variety 40:27 Strongman Origin Story 42:30 Strongman Community Edge 45:05 Accountability and Culture 47:00 Find Rick Online --------------------------------------------------------------------------------------------------------- 🎙️🎙️🎙️About Our Guest Our 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 Referenced How much exercise is needed to live longer World Health Organization 2020 guidelines 📚📖Books on the Topic Strength Training for All Body Types Smarter Workouts 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 info@aeshathair.com. 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

    Finding the Common Language - Decoding Fitness Guidelines and Goals

  6. Jul 27

    Q and A on Intermittent Fasting

    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 Marker 00:00 Welcome and Topic Setup 01:10 What Intermittent Fasting Is 03:07 Popular IF Methods Explained 04:47 What Happens When You Fast 06:12 Benefits Limits and Safety 07:35 Fasted Workouts and Refueling 10:28 Gut Brain Axis and Fiber 14:02 Training Intensity and Stress 16:50 Immunity Claims and Overdoing It 18:51 Wrap Up and Listener Qs Research Studies Referenced: Beneficial effects of intermittent fasting: a narrative review Exercise Training and Fasting: Current Insights 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 info@aeshathair.com. 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

  7. Jul 25

    Strength at Every Age

    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 Website https://drguad.wpcomstaging.com/fitness-over-50-60-70-and-beyond/ ⏱️⩇⩇:⩇⩇ Time Markers 00:00 Welcome and Theme 01:32 Meet Dr Michael 05:17 Mindset to Start 07:19 Write Goals Down 10:26 Restarting After Break 12:24 Sarcopenia Explained 17:26 Stop Muscle Loss 19:08 Training Frequency Plan 21:36 Mobility and Balance 22:45 Nutrition for Strength 26:50 Movement Beats Pain 30:29 Inspiring Patient Story 32:23 Never Settle Advice 34:43 Book and Wrap Up 📚📖Books Mentioned 59 Seconds: Think a Little, Change a Lot The Power of Writing It Down: A Simple Habit to Unlock Your Brain and Reimagine Your Life 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 info@aeshathair.com. 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

    Strength at Every Age

  8. Jul 19

    The People Equation-Cultivating Relational Wellness in Workplace

    The People Equation: Cultivating Relational Wellness in the Workplace with Dr. Paul White In 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 Markers 00:00 Welcome and Episode Focus 01:49 Meet Dr Paul White 03:13 Origin Story and Mission 04:54 Workplace Friction Explained 07:53 Authenticity and Safety 11:07 Taking Small Sharing Risks 12:23 Policies and Being Seen 14:50 Five Languages at Work 18:50 Personalized Appreciation Matters 21:02 Team Implementation Playbook 23:43 Appreciation Drives Results 25:52 Leader Misconceptions 28:09 Building Appreciation Culture 30:06 Remote and Hybrid Appreciation 32:29 Keep People Through Connection 33:30 Simple Habits and Wrap Up 34:14 Where to Find Dr White 35:08 Final Thanks and Sign Off Resources Mentioned Appreciation at WorkThe 5 Languages of Appreciation in the WorkplaceThe 5 Love Languages by Dr. Gary ChapmanConnect with Dr. Paul White Website: AppreciationAtWork.com Email: paul@drpaulwhite.com Social: Search "Dr. Paul White" or "Appreciation at Work" on your preferred social 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 info@aeshathair.com. 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

    The People Equation-Cultivating Relational Wellness in Workplace
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About

Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to introduce wellbeing program at your work? Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will be sharing insights on investing in human capital. Such as:   🌟 What has helped their organizations gain a competitive advantage? 🌟 How they see the future of employee wellbeing? 🌟 Misunderstandings that are out in the corporate market today  🌟 Advice to other leaders to create a happier, healthier, and more productive workplace Our guests are C-suite leaders, and wellness innovators across the value chain: HR managers, wellness champions, community wellbeing ambassadors, service vendors, and wellness consultants.

Information

  • Creator
    Aesha Tahir
  • Years Active
    2024 - 2026
  • Episodes
    162
  • Rating
    Explicit
  • Copyright
    © 2026 9 to 5 Wellness
  • Show Website
    9 to 5 Wellness