9 to 5 Wellness

Aesha Tahir
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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. 21h ago

    Winning the Talent War for Organizations

    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. Books Realted to this Topic: The Employee Experience Advantage 00:00 Welcome And Theme 01:36 Values Versus Reality 03:09 Culture Is Daily Habits 04:39 Perks Can Be Copied 06:10 Wellness As Slide Deck 06:48 Four Wellness Fails 11:56 Wellness As Infrastructure 13:31 Leadership Sets Policy 15:44 Measure Retention In Real Time 16:45 Learn Beyond Your Industry 19:33 Built To Last Programs 21:07 Final Takeaway And Outro 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. 4d ago

    The Belonging Metric in Organization - Moving Beyond DEI

    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. Connect with our guest, Dr. Melissa Durham: thepainpharmacist.com  https://www.thepainpharmacist.com/ 00:00 Welcome and Topic Setup 01:05 Belonging as Business Metric 03:12 Why Demographics Miss Belonging 05:55 Melissa Career Path to DEI 10:56 Standardizing Belonging Measures 13:26 Listening Sessions to Action 16:34 Pivot to Organizational Health 21:00 Resilience Amid Political Shifts 23:32 Why Culture Work Needs Teams 24:33 Advice for Underpowered DEI Roles 25:09 Set Boundaries First 26:10 Strategic Buy In 27:14 Therapy And Burnout 29:33 Convince Senior Leaders 31:36 Timing And Pain Points 33:05 Budget Cuts And ROI 34:37 Bake DEI Into Culture 37:00 Compassionate Leadership 38:28 Retention And Quiet Quitting 40:52 AI Without Losing Humanity 42:34 Parting Advice 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/

  3. Aug 24

    Why Joy at Work Is a Strategic Tool?

    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. 00:00 Joy at Work Crisis 02:16 Two Joy Tools 05:30 Bosee Origin Story 09:29 Purpose and Culture 13:36 Joyful Leadership Signs 16:58 Stay Joyful Method 21:00 Joy in Hard Seasons 21:33 Hard Work Behind Joy 23:06 Building the Book Method 24:00 From Feel Good to Action 25:15 Triple Win Teamwork 28:36 Joyful Leadership at Home 32:28 Alignment and Boundaries 34:36 Three Cs Practical Takeaway 35:48 Book Design and Meaning 36:59 Where to Buy and Connect 38:25 Final Thanks and Wrap You can learn more about our guest Bose Akadiri on the platforms below: 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  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/

    Why Joy at Work Is a Strategic Tool?

  4. Aug 21

    Fasted vs Fed Workouts

    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 Setup 02:12 Defining Fasted Workouts 03:23 Benefits and Fat Loss Evidence 05:30 Metabolic Flexibility and Health 08:49 Best Intensity for Fasted 11:34 When Fasted Fails 13:39 Quick Carbs Before HIIT 15:48 Breaking the Fast Properly 16:52 Fueling Strategy and Timing 19:59 NOS Analogy and Intra Fuel 23:01 Bonking Lessons From Racing 24:59 Fasted Workout Limits 25:44 Women And Cortisol 26:14 Pre Workout Fuel Ideas 28:48 Intra Workout Carbs 31:21 Portable Real Food Tips 32:25 Post Workout Window 36:48 Carbs Insulin Muscle Glycogen 38:53 Macros Ratios And Protein 40:47 RPE Timing And Recovery 45:05 Wrap Up And Takeaways Research Studies Related to the Topic Exercise Training and Fasting: Current Insights - PMC Fasted 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 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/

    Fasted vs Fed Workouts

  5. Aug 17

    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. 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. 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/

    Muscle-The Hidden Organ

  6. 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

  7. 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/

  8. 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
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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
    166
  • Rating
    Explicit
  • Copyright
    © 2026 9 to 5 Wellness
  • Show Website
    9 to 5 Wellness