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. 1d ago ·  Video

    The Future of Perimenopause is Data

    In this episode of 9 to 5 Wellness, I'm joined by Heidi, a scientist and the co-founder and CEO of Peri, the first wearable and AI platform built to track perimenopausal symptoms. We talk about the gender gap in health research, why so many women's perimenopausal symptoms get dismissed, and how tracking hot flashes, night sweats and anxiety can help you advocate for yourself and personalize HRT. We also get into why midlife is such an important window for long-term health, especially when you're at the peak of your career.  🌟 🌟 🌟Order Peri HERE With This Exclusive Offer Get $100 off Peri with this 9 to 5 Wellness special link: https://www.myperi.co/shopify-page?utm_campaign=perionpod&utm_medium=podcast&utm_source=9to5wellness Click the link and enter the code PERIONPOD at checkout for an extra $50 off. Peri is FSA and HSA eligible. Learn more at myperi.co. Key Takeaways Perimenopause has no age. It can start as early as 35 and can last 7 to 10 years.The data gap is real. Many medications and health benchmarks were built mostly on men.There's no single blood test for perimenopause. Hormones fluctuate too much for one snapshot.Your symptoms matter beyond comfort. Hot flashes and night sweats may be linked to long-term risks, including heart disease, the number one killer of women.Be the CEO of your own healthcare. Bring data to your appointments, and if you feel dismissed, keep looking for a provider who listens.Look at the whole picture. HRT, exercise and nutrition work best together.Give yourself grace. Don't wait until you can't cope to get support.Time Markers 00:00 Perimenopause Episode Intro 00:56 Meet Heidi From Peri 03:06 Key Takeaways Up Front 04:48 The Women’s Health Data Gap 06:20 Why Perimenopause Matters 10:00 Dismissed Symptoms At Work 11:49 Why Diagnosis Is Hard 12:43 How The Peri Wearable Works 16:48 Insights Reports And Patterns 21:34 Tracking HRT And Titration 24:35 Future Of Personalized Care 25:39 Patient Story And Mission 26:48 Funding and Data Momentum 27:52 Perimenopause at Work 28:59 Planning and Self Compassion 32:41 Peri Tracker Demo 35:14 Why It Wears Here 37:12 Symptoms and Longevity 41:22 HRT and Holistic Tools 45:11 Getting Started Guide 47:38 Discount and Wrap Up  🌟 🌟 🌟Order Peri HERE With This Exclusive Offer Get $100.00 off + Get EXTRA $50.00 OFF with the code PERIONPOD Get $100 off Peri with this 9 to 5 Wellness special link: https://www.myperi.co/shopify-page?utm_campaign=perionpod&utm_medium=podcast&utm_source=9to5wellness Click the link and enter the code PERIONPOD at checkout for an extra $50 off. Peri is FSA and HSA eligible. Learn more at myperi.co. Connect with Peri and us through these links: Peri: myperi.coMy website: aeshatahir.comLinkedIn: linkedin.com/in/aeshatahirInstagram: @tone_and_strengthenPartner with 9 to 5 Wellness: 9to5wellness.com/brand-partnershipIf this episode resonated with you, please share it with a friend or coworker who needs to hear it. Until next time, keep prioritizing your health while you grow your career. This episode is for educational and informational purposes only and isn't medical advice. If you're experiencing symptoms or have questions about perimenopause, please talk with your doctor or a qualified healthcare provider. 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 Future of Perimenopause is Data

  2. 4d ago ·  Video

    Cant vs Wont- The Hidden Cost of Corporate Constraints

    How many of the walls you hit at work are real, and how many are choices dressed up as constraints?  In this episode of 9 to 5 Wellness, Aesha Tahir sits down with innovation coach JL Heather, co-founder and managing partner of Centered and creator of the Can't Culture Framework, to unpack the quiet, often unintentional way teams and leaders stop trying. JL has spent 20+ years coaching senior leaders at Ford, Pfizer, T-Mobile, Wendy's, GE and HP. He shares how one stalled product launch led him to name "can't culture," why over 70% of organizational transformations fail, and a simple three-question filter for telling a true can't from a won't or a haven't. Along the way: a Beanie Baby crisis at a McDonald's drive-thru, the hidden costs of saying yes versus no, and two practical exercises any leader can start this week. Guest: JL Heather — co-author of The Agile Code and Breakthrough Innovation, co-host of the Breakthrough Innovation Podcast, ICF Professional Certified Coach (PCC), Certified Professional Co-Active Coach (CPCC), and Leadership Circle Profile practitioner. Time Markers 00:00 Welcome and Topic Setup 02:19 Meet JL Heather 03:47 Why Cant Culture Matters 05:04 Defining Cant Culture 06:40 Choices Before Reasons 09:46 Constraints and Testing 10:37 Beanie Babies Lesson 15:31 Cant Wont Havent Framework 20:28 Bureaucratic Mass Momentum 22:23 Generations and Havent Gaps 24:05 Diversity Beyond Generations 25:34 Gen Z Innovation Pushback 27:13 Why Cant Kills Companies 28:36 Digging Into The Why 29:59 Bridge The Generational Gap 31:50 Leaders Punish Innovation 33:03 Process And Metrics Traps 36:05 Make Yes Cheaper 37:03 Spot Cant Culture Fast 39:16 Two Practical Leader Tips 42:41 Curiosity Walk Benefits 44:00 BCG Innovation Reality Check 44:51 Where To Find JL 45:45 Final Thoughts On Cant Culture Try this week Catch one can't a day (or a week). Write down a "can't moment" in as much detail as you can, even if nobody used the word. Later, pick it apart: Is it impossible? If not, who owns the decision? If no one does, why haven't we done it, and what would it take?Ask the short-form question. The next time you hear a constraint in a meeting, ask: "Is that a can't, a won't, or a haven't?"Give every won't an owner and a review date. Name the decider and revisit the decision quarterly or annually.Take a curiosity walk with a peer (not a direct report). Pick a somewhat emotionally charged work issue and walk 20 minutes: 10 out, 10 back. On the way out, one person shares their struggle while the other only asks questions. No suggestions, and no suggestions hidden inside questions. Switch roles on the way back. Bonus points for walking outdoors in nature. JL recommends repeating it once a quarter.Watch your body language when someone pushes back or brings you a problem. Your reaction teaches the whole team what's safe to say.Resources and links Connect with JL Heather LinkedIn: JL Heather (add profile link)Centered: centered.workSpeaking and podcast appearances: jlheather.comBooks: The Agile Code and Breakthrough InnovationPodcast: Breakthrough Innovation PodcastMentioned in this episode The Can't Culture Framework and the CHOOSE framework ("C" = catch the can't)Chamberlin, Newton & LePine (2017): research on promotive vs. prohibitive voiceResearch on learned helplessnessThe "bureaucratic mass index"BCG 2024 innovation data: 83% rank innovation a top-three priority; 3% are ready to deliverConnect with Aesha Tahir and 9 to 5 Wellness Website: 9to5wellness.comPersonal site: aeshatahir.comLinkedIn: Aesha TahirPartner with the show: Brand partnershipsWatch the video episode on YouTube, Apple Podcasts and Spotify.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/

    Cant vs Wont- The Hidden Cost of Corporate Constraints

  3. Oct 2 ·  Video

    Everyone Wants the Results

    Everyone Wants the Results, But Not the Reps Everyone wants the promotion, the finish-line photo, the big win. Very few want the early mornings, the rejected drafts and the 5:00 AM runs in the rain that come before them. This week's episode is a mindset check rather than a list of tips. A few of my clients kept bringing this up with me, so I figured a lot of you are dealing with it too. People always ask me for the "secret," whether it's weight loss, VO2 max, a marathon, a promotion or balancing a 9-to-5 with a business. The answer is the one nobody wants to hear: the shortcut is hard work. I'm going back to my childhood roots and where I get my work ethic from. I'm also drawing on the Stoic teachings, to look at what we lose when we rush the process. You can learn three practical habits for honoring the process at work and in your health. Key takeaways: Pick one boring rep and protect it. A walk after lunch, the same bedtime every night, or one focused hour on a skill. Keep it small, repeatable and non-negotiable.Track your inputs, not just your outcomes. Ask yourself "Did I show up today?" as well as "Did I hit the goal?"Reframe your next obstacle. When a meeting goes badly, you miss a workout or you get rejected, ask what it's letting you practice: patience, resilience or grit.Quotes from the episode: "The shortcut is hard work." "Talent gets noticed. Consistency gets you trusted." "When I skip the process, I skip the growth." Resources mentioned: Ryan Holiday's Podcast - https://dailystoic.com/life-is-too-short-to-rush-through/ https://podcasts.apple.com/us/podcast/the-daily-stoic/id1430315931Marcus Aurelius, MeditationsConnect with me: LinkedIn: https://www.linkedin.com/in/aeshatahir/Brand partnerships: https://9to5wellness.com/brand-partnership/If this episode resonated with you, share it with someone in their own grind season. And if you haven't yet, subscribe and leave a review for 9 to 5 Wellness on your platform of choice. It helps more busy professionals find the show. 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/

    Everyone Wants the Results

  4. Sep 27 ·  Video

    Why Identity Beats Willpower Every Time

    The other day, my 15-year-old son Aiden cleaned out our pantry without anyone asking him to. As he threw out the chips and crackers, he said, "I don't eat unhealthy like that anymore." I haven't stopped thinking about that sentence. He wasn't talking about a diet, a macro plan or a coach's rules. He was telling me who he is now. In this episode, I look at why so many health goals fail when willpower runs out, and why changing how you see yourself is the most underused tool you have. I draw on my work as an exercise physiologist and corporate wellness consultant to explain why identity-based habits hold up through deadlines, stressful weeks and busy family schedules. I also share three simple steps you can start tomorrow morning. In This Episode, I Cover Why "I'm trying to eat better" keeps your old identity in place, and what to say insteadHow willpower and motivation fail you when work gets stressfulThe link between rules, decision fatigue and the 3 PM donut problemWhy every healthy action is a "vote" for the person you're becomingHow a healthy identity builds resilience after setbacksWhy you don't have to earn the identity before you claim itMy 3-step framework for making the identity shift in everyday lifeSend us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at 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/

  5. Sep 25 ·  Video

    Why Your VO2 Max Matters More Than Your Step Count

    If you could track one number that shows how long and how well you'll live, it would be your VO2 max. In this episode of the 9 to 5 Wellness podcast, I'm diving into VO2 Max: what it is, why researchers treat it as a longevity biomarker, and how busy professionals can raise it. Many of my clients and patients put it this way: "I don't feel old, and I want to stay this way." If that sounds like you, start here. In this episode, you'll learn: What VO2 max is, and why it's also called your aerobic capacityHow your heart, lungs, circulatory system and muscles work together to turn oxygen into ATP, your body's energy currencyThe study of more than 122,000 patients that linked a higher VO2 max to a lower risk of death from all causes, not just heart diseaseWhat counts as a "good" VO2 max for your age, sex, fitness level and altitudeWhere to get tested: university labs (often free), cardiopulmonary exercise testing (CPET) or a smartwatch estimateHer top 3 strategies and 2 favorite workouts for improving aerobic capacity⏱️⏱️Time Markers 00:00 Welcome and Update 01:22 Why VO2 Max Matters 02:45 VO2 Max Basics Explained 06:21 Longevity Research Link 07:29 What Is a Good Score 09:25 Benchmarks and Personal Example 12:20 How to Test VO2 Max 13:34 Three Ways to Improve It 17:10 Go To VO2 Workouts 18:56 Wrap Up and Call to Action 🔗🔗Related Episodes If you liked this episode we think you'll enjoy this one too: https://9to5wellness.com/episode/key-biomarkers-of-metabolic-health/ 🔬🧪👩‍🔬Related Research Studies VO2 max ageing and all cause mortality The Role of VO2 max as an Indicator of Population Health 📚📖Books on the Topic Outlive: The Science and Art of Longevity by Peter Attia, MD (2023) 80/20 Running by Matt Fitzgerald (2014) 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 Your VO2 Max Matters More Than Your Step Count

  6. Sep 20 ·  Video

    Question and Answer - Core Muscles and Health Fatigue

    It's a listener Q&A episode — two questions, no fluff. First: why core muscles don't show up no matter how hard you train them. Second: why "doing everything right" for your health can still leave you completely exhausted. Key takeaways Ab definition is a body-fat story, not just a training storyYou can't out-crunch a bad diet"Toned" isn't a separate physiological state — it's muscle plus low body fat, earned slowlyHealth fatigue isn't a motivation problem, it's a systems-overload problemOne clear health priority beats twelve half-followed onesGot a question for a future Q&A? Send it in — Aesha reads every one. 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/

    Question and Answer - Core Muscles and Health Fatigue

  7. Sep 18 ·  Video

    Why Confident Professionals Fall Short When Communicating

    Ever wondered why you can nail a presentation with friends but completely freeze when it's time to deliver it to your team or at a big pitch? In this episode of 9 to 5 Wellness, Aesha is joined by Dr. David Lee Fish — a communication expert who's spent decades helping professionals, performers, and athletes close the gap between their expertise and their delivery under pressure. Dr. Fish's approach has an unusual origin story: it traces back to his early career as a saxophone player and later professor, and to studying under Zen master Seung Sahn. That training led him to a method that closely parallels mindfulness, built around one core idea — acceptance, not resistance, is the key to managing performance anxiety. In this episode, you'll learn: The three factors that trigger performance anxiety — and why 75% of us are wired to feel itThe role of the amygdala ("your internal bodyguard") in fight, flight, or freeze responsesWhy trying to eliminate stage fright entirely is a "dead man's goal" — and what to aim for insteadThe Yerkes-Dodson finding on how the right amount of adrenaline actually improves performanceDr. Fish's practical READ framework for staying composed in high-stakes moments:Remember your core values behind the taskEngage fully with what you're doingAccept nervous thoughts and sensations without fighting themDetachment naturally followsHow to recover gracefully if your mind goes blank mid-presentationWhy the threats get bigger — and the nerves more real — the higher you climbMemorable moment: Aesha shares advice from her Toastmasters mentor: when you're anxious about forgetting a detail or missing a stat, ask yourself — "Who will know that?" Find out more about our guest Dr. David Lee Fish below: Website: riseup8.comLinkedIn: David LeifesTime Markers 00:00 Welcome and Episode Setup 01:05 Meet Dr David Lee Fish 02:49 From Saxophone to Zen 06:27 Why We Freeze Under Pressure 08:04 Amygdala and Survival Mode 10:23 First Aid Accept It 13:41 Self Worth vs Symptoms 18:57 Stop Chasing Zero Fear 20:42 Adrenaline Sweet Spot 24:52 READ Framework Explained 30:09 When Your Mind Goes Blank 36:08 Where to Find Dr Fish 37:35 Closing Thanks and Goodbye 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. Sep 14 ·  Video

    Fall Forward _ Why Autumn Is Your Real New Year

    Forget January — fall is the smartest, most natural time to reset your goals. In this episode, we break down the science of why autumn motivation actually works better than New Year's resolutions, walk through a practical 90-day goal review framework, and dig into specific healthspan and fitness goals worth building into your fall. What You'll Learn Why January is biologically and psychologically one of the worst times to set new goals — and why fall works with your body instead of against itThe physiology behind fall motivation: circadian shifts, sleep quality, and training performanceA four-step framework for reviewing and resetting your goals for the rest of the yearA full menu of healthspan-focused fitness goals, from strength training to sleep to metabolic healthWhy career and health goals can't actually be separated from each other.00:00 Weekend Welcome 00:26 Why Fall Resets 02:08 New Year Myth 06:40 Fall Biology Boost 09:39 Fall Audit Framework 10:46 Four Step Reset 18:20 Healthspan Over Fitness 21:12 Strength For Longevity 24:50 Cardio And Mobility 27:22 Recovery And Labs 29:50 Personal Fall Motivation 31:49 Homework And Wrap Up Learn more about our working with Aesha Tahir https://9to5wellness.com/workwithus/ Learn more about Aesha’s Movement Assessment and Consultation https://toneandstrengthen.com/fitness-coaching/ 🔬🧪👩‍🔬Related Articles Surprising Ways Your Body Changes in the Fall 📚📖Books on the Topic The Autumn Reset 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/

    Fall Forward _ Why Autumn Is Your Real New Year
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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
    177
  • Rating
    Clean
  • Copyright
    © 2026 9 to 5 Wellness
  • Show Website
    9 to 5 Wellness