9 to 5 Wellness

Hosted by Aesha Tahir

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Episodes

174

Latest episode

Sep 2026

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EN-US

About the show

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.

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October 2, 2026Episode 17516 min

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/id1430315931 Marcus Aurelius, Meditations Connect 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/

September 27, 2026Episode 17422 min

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 instead How willpower and motivation fail you when work gets stressful The link between rules, decision fatigue and the 3 PM donut problem Why every healthy action is a "vote" for the person you're becoming How a healthy identity builds resilience after setbacks Why you don't have to earn the identity before you claim it My 3-step framework for making the identity shift in everyday life 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/

September 25, 2026Episode 17320 min

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 capacity How your heart, lungs, circulatory system and muscles work together to turn oxygen into ATP, your body's energy currency The 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 disease What counts as a "good" VO2 max for your age, sex, fitness level and altitude Where to get tested: university labs (often free), cardiopulmonary exercise testing (CPET) or a smartwatch estimate Her 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/

September 20, 2026Episode 17214 min

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 story You can't out-crunch a bad diet "Toned" isn't a separate physiological state — it's muscle plus low body fat, earned slowly Health fatigue isn't a motivation problem, it's a systems-overload problem One clear health priority beats twelve half-followed ones Got 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/

September 18, 2026Episode 17137 min

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 it The role of the amygdala ("your internal bodyguard") in fight, flight, or freeze responses Why trying to eliminate stage fright entirely is a "dead man's goal" — and what to aim for instead The Yerkes-Dodson finding on how the right amount of adrenaline actually improves performance Dr. Fish's practical READ framework for staying composed in high-stakes moments: R emember your core values behind the task E ngage fully with what you're doing A ccept nervous thoughts and sensations without fighting them D etachment naturally follows How to recover gracefully if your mind goes blank mid-presentation Why the threats get bigger — and the nerves more real — the higher you climb Memorable 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.com LinkedIn: David Leifes Time 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/

September 14, 2026Episode 17032 min

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 it The physiology behind fall motivation: circadian shifts, sleep quality, and training performance A four-step framework for reviewing and resetting your goals for the rest of the year A full menu of healthspan-focused fitness goals, from strength training to sleep to metabolic health Why 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/

September 11, 2026Episode 16942 min

Fitness for Fully Booked Dads

I hear it all the time from my male patients and clients: "I don't have time to work out." So in this episode, I wanted to dig into that excuse with someone who lives it himself. I sat down with Coach Brian Parana, a men's health coach with over 23 years of experience helping busy professionals and elite athletes — including an Olympic silver medalist and a CrossFit world champion — improve their body, energy, and day-to-day habits without sacrificing their careers or families. Brian is also a dad of four, self-employed since 2010, and just as busy as the guys who come to him for help. His message going in was simple: busy dads don't need more time. They need a better plan. Here's what we covered: "No time" is usually a priorities problem, not a time problem. Everybody wastes some time — Brian shared a client example of someone who wasn't sleeping because he was up late watching shows, which then killed his morning workout window. The fix started with an honest question: what's actually more important to you? Drop the all-or-nothing gym mindset. If you're working out three days a week, you're already more consistent than most people for life. You don't need an hour a day — you need a plan that fits where you are right now. You can't out-train a bad diet. If your nutrition is dialed in, a 20–30 minute circuit three to four days a week is enough for most people who aren't training for a specific event. The simple workout template we love: push, pull, shoulder press, legs, and core — five sets of ten reps each. Twenty to twenty-five minutes and you've covered your whole body. Protect your lunch hour like a real boundary. Brian pushes clients to treat their lunch break as protected time to move, not more meeting time — it makes the rest of the workday more productive too. Match your workout to your actual energy, not an ideal schedule. If you're mentally fried after work, a solo gym session probably won't stick — pickleball, a class, or meeting a friend might work better than forcing it. Turn socializing into movement. Trade a sit-down dinner for a hike, walk and talk with your spouse instead of sitting on separate screens, or join a rec league — adult basketball, pickleball, a running club. Sleep and small daily habits matter more than people think — they're often the quiet reason a workout plan falls apart in the first place. This isn't just about how you look. Brian was direct about the health stakes — waist and neck measurements tied to increased risk of heart disease, blood pressure issues, and diabetes — and why building strength and functionality now (especially in your 40s and 50s) pays off for the long run. Brian shared some incredible client transformations in this one too, so if you want the full stories, give the episode a listen. Huge thanks to Brian for joining me — this was such a practical, no-excuses conversation. ⏱️⏱️Time Markers 00:00 Fitness for Busy Dads 01:17 Meet Coach Brian Prana 04:46 Why Fitness Matters Now 07:31 Dad Stress and Burnout 10:17 Finding Time and Priorities 14:28 Ditch the All-or-Nothing 17:52 Simple Workouts and Nutrition 21:33 Make Movement Social 22:34 Logistics With Your Partner 22:54 Schedule Reality Check 24:10 Family Walks and Workouts 25:12 Lunch Break Boundaries 26:53 Beat After Work Burnout 30:01 Health Wake Up Calls 33:54 Movement Social Life 35:52 Client Transformations 40:04 Five Pattern Workout 42:01 Simple Wrap Up 👇⬇️ Learn more about our guest Brian Parana & his pod 👇⬇️ https://podcasts.apple.com/us/podcast/driven-for-health-nutrition-and-weight-loss-for-men-over-40/id1841880571 📚📖Books on the Topic The Fitness Mindset: Eat for energy, Train for tension, Manage your mindset, Reap the results No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness 🔬👩‍🔬Discover more on Aesha's blogs on this topic https://toneandstrengthen.com/wellness-blog/ 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/

September 6, 2026Episode 16845 min

Nutrition for Every Phase of Your Cycle and Life

This episode of the 9 to 5 Wellness Podcast features a conversation with Kristina, a nutritionist specializing in anti-inflammatory nutrition. The discussion covers women's nutritional needs across menstrual phases and life stages, including pregnancy, postpartum, perimenopause, and menopause. Topics covered include: Cycle Syncing An overview of the four menstrual phases—menstruation, follicular, ovulation, and luteal—framed through an "inner seasons" model, along with corresponding food strategies: Menstruation: warm meals supporting iron and magnesium intake Follicular phase: lighter, protein-forward meals, fermented foods, and intermittent fasting as an option Ovulation: cruciferous vegetables, fiber, and anti-inflammatory foods Luteal phase: balanced plates with complex carbohydrates, zinc, and B vitamins to address cravings and energy needs Perimenopause and Menopause A discussion of physiological changes during this life stage, including increased insulin resistance and central weight gain. Topics include blood sugar balance, gut health, eating breakfast before coffee, and maintaining consistent strength training for muscle and bone support. ⏱️⏱️Time Markers 00:00 Cycle Syncing Overview 01:10 Meet Cristina 02:26 Endometriosis Journey 04:56 What Is Cycle Syncing 07:45 Menstrual Phase Nutrition 10:14 Follicular Phase Fuel 13:12 Ovulation Phase Support 14:43 Luteal Phase Cravings 18:13 Work Energy in Luteal 23:12 Meal Prep for Busy Weeks 28:44 Perimenopause Metabolism Shifts 36:28 Bone Health and Strength 38:18 Quick Tips and Wrap Up Learn more about our guest Kristina Krasteva https://www.linkedin.com/in/k-krasteva/ Learn more about Kristina's anti-inflammatory nutrition program here- https://the-8week-inflammation-reset.carrd.co/ 🔬🧪👩‍🔬Related Research Studies Dietary energy intake across the menstrual cycle The Impact of the Menstrual Cycle on Nutrient Metabolism 📚📖Books on the Topic Cooking in Sync with Your Cycle 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/

September 3, 2026Episode 16728 min

A conversation with MedFit Education Foundation Founder

On this episode of the podcast, I sat down with Lisa Dougherty, founder and CEO of the nonprofit MedFit Education Foundation, to talk about advancing education at the intersection of healthcare, fitness, and wellness. Lisa shared that she launched the foundation in 2017 to address the fitness industry's lack of training for working safely with chronic disease, medical conditions, and disabilities. She started with free weekly webinars, then moved to multidisciplinary university-based conferences, before pivoting in 2020 to online education. She walked me through creating 23 online medical fitness specialist certificate programs and launching a global virtual conference featuring 90 sessions across multiple time zones with six-month access, CEUs for several certifying bodies, and high-profile speakers donating their time. Lisa also opened up about how her breast cancer diagnosis helped motivate the virtual conference as a legacy-building, positive project. Sign-up for the Med Fit Educational Virtual conference with the link below: https://fbasucceed.com/medfit Use code LISAVIP for a discounted $99 rate. 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/

August 31, 2026Episode 16622 min

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. ⏱️⏱️Time Markers 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 👇⬇️ Learn More About Aesha Tahir and Working With Her 👇⬇️ 9 to 5 Wellness Bring Us to Your Team 🔬🧪👩‍🔬Related Research Studies Using performance management to win the talent war The War for Talent 📚📖Books on the Topic Winning the War for Talent: How to attract and retain top performers The Employee Experience Advantage 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/