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PODCAST

9 to 5 Wellness

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

business careers

All Episodes

35:26

Strength at Every Age

9 to 5 Wellness ·

2026/07/25

In this episode I’m talking with chiropractic physician and author, Dr. Michael Guadagnino, about building strength and reducing pain at every age without unnecessary drugs or surgery. We’re discussing common misconceptions about aging and fitness—especially feeling it’s too late to start— comparing yourself only to yourself, setting written goals, and reverse-engineering small daily steps. Dr. Guadagnino explains sarcopenia (age-related muscle loss), the role of resistance traini...

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35:47

The People Equation-Cultivating Relational Wellness...

9 to 5 Wellness ·

2026/07/19

The People Equation: Cultivating Relational Wellness in the Workplace with Dr. Paul White In this episode of the 9 to 5 Wellness Podcast, Aesha Tahir sits down with workplace culture expert and bestselling author Dr. Paul White to explore the power of relational wellness at work. Together, they discuss why employees often feel disconnected in today's workplace, how authenticity builds trust, and why appreciation—not just recognition—is the key to stronger teams, higher retention, and healthie...

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56:18

The Functional Edge- Longevity & Performance

9 to 5 Wellness ·

2026/07/18

In this episode of 9 to 5 Wellness, I'm interviewing exercise physiologist and movement professional Lucas Denham about how performance training metrics can extend health span and support longevity. We're defining longevity versus health span as quantity versus quality of life, then discuss key markers including VO2 max, grip strength, body composition and bone density via DEXA, strength/power, and movement quality (mobility, stability, and compensation). Lucas explains grip strength as...

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15:55

Applying Time Under Tension at Work

9 to 5 Wellness ·

2026/07/12

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. The...

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61:25

Built to Last-Protecting Bone Health

9 to 5 Wellness ·

2026/07/11

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 e...

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28:48

Understanding Macros 101

9 to 5 Wellness ·

2026/07/08

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...

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29:27

Celebrating 150 Episodes and Going All In

9 to 5 Wellness ·

2026/07/05

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 w...

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35:07

Dark Chocolate - From Bean to Your Health

9 to 5 Wellness ·

2026/07/02

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 gue...

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33:35

Mold Toxicity and Your Health

9 to 5 Wellness ·

2026/06/29

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 b...

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35:02

The Cauliflower Ice Cream Revolution

9 to 5 Wellness ·

2026/06/26

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

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12:25

Manifesting Your Aligned Career

9 to 5 Wellness ·

2026/06/21

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 sel...

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20:21

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

9 to 5 Wellness ·

2026/06/19

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 g...

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14:35

Basics of Strength Training

9 to 5 Wellness ·

2026/06/15

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 ...

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42:55

Nutrition Made Simple with Brownies for Breakfast

9 to 5 Wellness ·

2026/06/12

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 l...

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60:03

Why Health is Your Ultimate Business Strategy

9 to 5 Wellness ·

2026/06/06

In this episode you can learn why high-achieving professionals must prioritize exercise, nutrition, and sleep as a high-ROI strategy for performance and family life, not “time away” from work. I'm chatting with Health Coach, Brian Prana, who has over 23 years of experience and who has trained thousands (including elite athletes), We're talking about identity and environment changes, social support, and accountability, plus time-efficient movement (frequent walking breaks) and scal...

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24:30

Optimal Protein Intake for Healthspan

9 to 5 Wellness ·

2026/06/05

In this episode I dive deep into optimal protein intake for a longer healthspan! 📈 Discover science-backed guidelines, debunk myths, and find your perfect protein goal! Listen now! #Protein #Healthspan #WellnessPodcast 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/. 🌟...

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10:31

Understanding Collagen Supplementation

9 to 5 Wellness ·

2026/05/31

Are collagen supplements really worth the hype? Discover the truth about collagen, its role in our bodies, and how it might benefit you! Tune in to thisepisode of the podcast with me🌟 #HealthTalk #Podcast 00:00 Welcome to the Podcast 00:52 Solo Update in NYC 01:46 Why Collagen Everywhere 02:40 What Collagen Does 03:35 Do We Lose Collagen 05:26 How Supplements Work 06:12 What Science Shows 06:40 Habits Before Supplements 07:31 Protein and Vitamin C 09:01 Wrap Up and Giveaway Send u...

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6:34

Three Wellness Tips for Summer that Don't Cost a Thing

9 to 5 Wellness ·

2026/05/26

Ready to glow up without draining your wallet? I'm breaking down three completely free wellness tips to help you thrive all summer long. From zero-cost sunlight hacks to maximizing local green spaces, tune in to learn simple ways to boost your mood and health! Leave a review on your choice of podcast platform. Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. Yo...

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6:50

Memorial Day Edition - Value of Sacrifice

9 to 5 Wellness ·

2026/05/26

Dive into our Memorial Day special. I'm sharing my personal journey through the Murph challenge, a powerful tribute to our fallen heroes. You can listen to my reflection on the Murph workout and the spirit of those who inspire us to live fully. 🌟🇺🇸 #MemorialDay #WellnessJourney #PodcastEpisode 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

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48:36

Metabolic Dysfunction & the Role of New Weightloss Drugs

9 to 5 Wellness ·

2026/05/17

ive deep into metabolic health with Dr. Pankaj Rajvanshi. Learn about GLP-1 medications and how they're changing the landscape of obesity care. Discover how GLP-1 medications are revolutionizing obesity treatment and what it means for you. #9to5WellnessPodcast #MetabolicHealth #GLP1 00:00 Show Introduction 01:16 Meet Dr Rajvanshi 02:43 Metabolic Dysfunction Basics 03:39 Car Fueling Analogy 08:01 Hunger Hormones Explained 11:09 Diagnosing Metabolic Syndrome 14:05 Obesity Stigma And Willpower 2...

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176 results

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