9 to 5 Wellness

Aesha Tahir
  • 5.0 (15)
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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. Celebrating 150 Episodes and Going All In

    12h ago

    Celebrating 150 Episodes and Going All In

    A Journey of Growth and Going All In Welcome 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 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/

    29 min
  2. Dark Chocolate - From Bean to Your Health

    2d ago

    Dark Chocolate - From Bean to Your Health

    Dark Chocolate - From Bean to Your Health Chocolate 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 Chocolate Mesoamerican 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 Bar The 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 Benefits Heart-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 Choice Get 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 Health From 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_chocolateconnection And LI - https://www.linkedin.com/in/nettieatkisson Whether 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 Setup 00:55 Why Dark Chocolate Today 03:02 Meet Chocolate Educator Nettie 04:17 Netty’s Chocolate Origin Story 05:54 Cacao as Culture and Currency 07:11 Ancient Evidence and Trade Routes 09:56 Spain to Europe and Mass Adoption 11:31 Ceramic Vessels and Theobromine Clues 12:44 Cacao Pod to Nibs Explained 15:37 From Harvest to Chocolate Bar 17:51 Dutching Teaser and Next Topic 18:33 Van Houten Origins 19:34 Dutch Process Explained 21:12 Polyphenols Soil Terroir 24:04 Cacao Nutrition Compounds 26:35 Buying Better Chocolate 28:05 Tasting Ancient Chuncho 31:39 Craft Chocolate Movement 32:43 Book Workshops Farewell 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/

    35 min
  3. Mold Toxicity and Your Health

    6d ago

    Mold Toxicity and Your Health

    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 Exposure Dr. 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 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/

    34 min
  4. The Cauliflower Ice Cream Revolution

    Jun 26

    The Cauliflower Ice Cream Revolution

    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/eatkinda You can join the waitlist here- https://www.eatkinda.com/global-waitlist 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/

    35 min

  5. Jun 21

    Manifesting Your Aligned Career

    Manifesting Your Aligned Career: A Step-by-Step Guide In 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 Clarity One 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 Correspondence A 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 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/

    12 min
  6. The 85% Rule - The Power of Doing Less at Work

    Jun 19

    The 85% Rule - The Power of Doing Less at Work

    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 Problem People 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 Solution The 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% Rule Awareness 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 Question 02:00 Signs Youre Hustling Wrong 03:43 Introducing the 85% Rule 05:31 Athletes and the 85% Sweet Spot 08:53 Why 100% Backfires at Work 11:35 Science of Sustainable Effort 14:55 How to Apply the 85% Rule 19:01 Mindset Shift and Wrap Up 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/

    20 min
  7. Basics of Strength Training

    Jun 15

    Basics of Strength Training

    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 Basics 01:08 Why Women Avoid Weights 03:02 Stop Skipping Leg Day 03:54 Muscle for Longevity 04:53 Time Efficient Results 06:02 Five Compound Moves 07:40 Warmup and Programming 09:12 Recovery and Form 10:40 Breathing and Consistency 12:05 Equipment and Getting Started 13:45 Home Setup and Wrap Up 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/

    15 min
  8. Nutrition Made Simple with Brownies for Breakfast

    Jun 12

    Nutrition Made Simple with Brownies for Breakfast

    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 Advice Simplify 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 Idea 00:28 Meet Lynne Bowman 02:39 Diabetes Diagnosis Story 04:47 Health Shaped by Loss 13:07 Busy Mom Survival Choices 16:00 Kids Cooking and Family Table 18:06 Read the Label Rule 20:19 Hidden Sugar Everywhere 21:18 Two Ingredient Dressing 22:25 Tahini Seed Power 22:42 Parsley As Real Food 24:22 Watercress And Creative Greens 25:06 Breakfast And Eating Windows 27:06 Pumpkin Cocoa Brownies 30:03 Smart Sweeteners Only 32:00 Quitting Sugar Resets Taste 33:24 Meat Choices And Sourcing 35:55 Goat Leg Dinner Story 38:07 Rapid Fire And Farewell 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/

    43 min
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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
    150
  • Rating
    Clean
  • Copyright
    © 2026 9 to 5 Wellness
  • Show Website
    9 to 5 Wellness