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. 2d ago

    Applying Time Under Tension at Work

    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 Marker 00:00 Welcome and Topic Setup 00:14 Gym Lessons for Life 01:51 What Is Time Under Tension 03:20 Science and Bicep Curl Example 05:55 Apply TUT at Work Focus Blocks 07:54 Active Pauses to Prevent Burnout 08:24 STOP Method Under Pressure 10:16 Handling Difficult People Calmly 11:39 My 3 Goal Strategies This Year 15:01 Wrap Up and Subscribe 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

    Built to Last-Protecting Bone Health

    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 Markers 00:00 Bone Health Overview 01:40 Meet Dr Renee Fogelberg 03:49 Her Osteopenia Wake Up Call 06:19 Silent Bone Loss Signs 09:05 Perimenopause Estrogen Drop 11:00 Risk Factors Weight Ethnicity 16:01 Genetics and Family History 17:06 Nutrition and Medications 25:53 DEXA and FRAX Screening 30:38 FRAX vs Spine Scores 31:33 T Scores Explained 32:43 Why Hip Fractures Matter 33:55 Spine Loss Prevention --------------------------------------------------------------------------------------------------------- 🎙️🎙️🎙️About Our Guest Dr. 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 Referenced Bone 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/ 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/

    Built to Last-Protecting Bone Health

  3. 6d ago

    Understanding Macros 101

    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 Carbohydrates What's the starting point to balance all three? What's the differnce between tracking Macros and tracking Calories? Tips to track Macros? TimeLine: 00:00 Welcome and Guest Intro 02:12 Macros Defined Simply 03:12 What Each Macro Does 05:39 Calories vs Macros Explained 11:47 Finding Your Macro Ratio 15:37 Workout Fueling and Timing 18:35 Easy Macro Tracking Options 27:18 Best Tracking Apps to Use 28:44 Final Thanks and Wrap Up About Our Guest You can learn more about Coach Brian Parana on the following platforms: Brian Parana's Website https://instagram.com/coachbrianparana https://www.linkedin.com/in/coachbrianparana/ 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/

    Understanding Macros 101

  4. Jul 5

    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/

    Celebrating 150 Episodes and Going All In

  5. Jul 2

    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/

    Dark Chocolate - From Bean to Your Health

  6. Jun 29

    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/

    Mold Toxicity and Your Health

  7. 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/

    The Cauliflower Ice Cream Revolution

  8. 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/

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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
    153
  • Rating
    Clean
  • Copyright
    © 2026 9 to 5 Wellness
  • Show Website
    9 to 5 Wellness