9 to 5 Wellness

Hosted by Aesha Tahir

Business Careers Health Fitness EducationInterviews guests

Website RSS feed

Episodes

144

Latest episode

Jun 2026

Language

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.

Listen to episodes

60 recent

June 15, 2026Episode 14414 min

Basics of Strength Training

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 and that 2–3 focused 30-minute sessions are time-efficient. Learn about The foundational compound movements that lead to most results. Key safety tips for strength train. Home-based options Download your FREE beginner template with the link below:00:00 Strength Training Basics01:08 Why Women Avoid Weights03:02 Stop Skipping Leg Day03:54 Muscle for Longevity04:53 Time Efficient Results06:02 Five Compound Moves07:40 Warmup and Programming09:12 Recovery and Form10:40 Breathing and Consistency12:05 Equipment and Getting Started13:45 Home Setup and Wrap UpSend 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 morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

June 12, 2026Episode 14342 min

Nutrition Made Simple with Brownies for Breakfast

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 AdviceSimplify Your Breakfast Choices:Start your day with nutritious ingredients. Transform deeply loved foods like brownies by using alternatives such as pure cocoa, canned pumpkin, and nut butter instead of refined ingredients.Selective Sweeteners: Opt for natural sweeteners like monk fruit or allulose to maintain flavor without the health drawbacks of processed sugar.Read Food Labels Meticulously:Be vigilant about reading labels and striving for whole foods with minimal ingredients. Familiarize yourself with those you cannot pronounce and strive for real, whole foods that contribute to your nutrition rather than detract from it.Incorporate More Plant-Based Foods:Add nutrient-rich foods like parsley and watercress to your meals. These greens can enhance flavor, provide essential nutrients, and easily grow at home.Emphasize a diet of mostly plants, reducing reliance on processed foods, which are often laden with hidden sugars and preservatives.Make Meal Prep a Family Affair:Include your children in meal preparation to foster healthy eating habits from a young age. Cooking together not only leads to healthier dining but enhances valuable family connections.Manage your Dietary Habits:Consider lifestyle variations, such as not eating beyond the afternoon, to support healthier eating habits and allow your body’s natural cleansing process.00:00 Brownies Breakfast Idea00:28 Meet Lynne Bowman02:39 Diabetes Diagnosis Story04:47 Health Shaped by Loss13:07 Busy Mom Survival Choices16:00 Kids Cooking and Family Table18:06 Read the Label Rule20:19 Hidden Sugar Everywhere21:18 Two Ingredient Dressing22:25 Tahini Seed Power22:42 Parsley As Real Food24:22 Watercress And Creative Greens25:06 Breakfast And Eating Windows27:06 Pumpkin Cocoa Brownies30:03 Smart Sweeteners Only32:00 Quitting Sugar Resets Taste33:24 Meat Choices And Sourcing35:55 Goat Leg Dinner Story38:07 Rapid Fire And FarewellSend 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 morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

June 6, 2026Episode 1421 hr 0 min

Why Health is Your Ultimate Business Strategy

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 scalable CrossFit-style strength circuits. Brian is sharing many client stories where his coaching led tomajor lifestyle changes. He outlines nutrition basics—prioritize protein and fiber, planning/prep, moderation—and sleep foundations including routines, limiting screens, and mindset, ending with the guiding question: will this choice move me toward or away from my health goals? Tune in to learn more.You can reach Brian at: https://thecalltorise.com/00:00 Welcome to 9 to 500:29 Health Is ROI03:19 Meet Brian Prana05:10 Rocky Inspired Fitness07:02 Family and Social Training09:19 High Achievers Health Costs15:01 Identity and Support Systems22:07 Time Efficient Movement24:32 Action Before Motivation28:07 CrossFit Time Efficient Training29:31 CrossFit Defined Simply31:24 Class Structure And Results33:27 Scaling And Smart Coaching36:19 Case Study Drake Turnaround41:50 Nutrition Protein Fiber Planning47:22 Culture Carbs And Food Environment49:24 Sleep Duration Quality Routine54:59 Where To Find Brian56:27 Parting Question And WrapSend 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 morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

June 5, 2026Episode 14124 min

Optimal Protein Intake for Healthspan

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 #WellnessPodcastIn this epsiode I'm diving into how to calculate optimal daily protein intake for healthspan, clarifying that the protein RDA (0.8 g/kg or 0.36 g/lb) is a decades-old minimum to prevent deficiency, not an ideal target. You can learn about updated guidance for active adults around 1.2–1.6 g/kg and recommends an optimal range of 1.6–2.2 g/kg (0.7–1.2 g/lb), with tiers for baseline wellness, fat loss/moderate activity, and athletes up to 2.0–2.4 g/kg. Also learn about, who benefits most (active people, those in caloric deficit, and older adults facing anabolic resistance and sarcopenia), risks of excessive intake above ~2.5–3.0 g/kg (GI issues, nutrient displacement, kidney concerns with preexisting disease), signs of under-consuming, per-meal limits (25–40 g) across 3–4 meals, protein quality (complete proteins, leucine), plant-based strategies, collagen limits, budget protein options, and practical tips like protein-forward breakfasts and building meals around protein.00:00 Welcome and Setup00:57 Protein Hype and Listener Questions03:17 RDA vs Optimal Intake04:30 Calculate Your Protein Range07:16 Who Needs More Protein09:01 Too Much Protein Risks11:47 Signs You're Undereating13:09 Timing and Meal Distribution14:21 Protein Quality and Leucine15:36 Collagen Explained17:06 Supplements and Processed Snacks18:29 Plant vs Animal and Budget Picks20:37 Protein Needs Across Age21:34 Practical Daily Tips22:35 Wrap Up and Sponsor Offer23:50 Final Thanks and SubscribeSend 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 morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

May 31, 2026Episode 14010 min

Understanding Collagen Supplementation

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 #Podcast00:00 Welcome to the Podcast00:52 Solo Update in NYC01:46 Why Collagen Everywhere02:40 What Collagen Does03:35 Do We Lose Collagen05:26 How Supplements Work06:12 What Science Shows06:40 Habits Before Supplements07:31 Protein and Vitamin C09:01 Wrap Up and GiveawaySend 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 morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

May 26, 2026Episode 1396 min

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

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. 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 morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

May 26, 2026Episode 1386 min

Memorial Day Edition - Value of Sacrifice

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 #PodcastEpisodeSend 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 morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

May 17, 2026Episode 13748 min

Metabolic Dysfunction & the Role of New Weightloss Drugs

In this episode I'm taking a deep dive 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 #GLP100:00 Show Introduction01:16 Meet Dr Rajvanshi02:43 Metabolic Dysfunction Basics03:39 Car Fueling Analogy08:01 Hunger Hormones Explained11:09 Diagnosing Metabolic Syndrome14:05 Obesity Stigma And Willpower20:18 How GLP1 Meds Work24:52 Who Qualifies For GLP1s26:13 Risk Beyond BMI27:08 Visceral Fat Nuances28:53 Obesity as Disease29:34 Oral Pills Arrive31:21 Wegovy vs Zepbound33:28 Oral Dosing Details34:42 Maintenance and Regain35:32 Triple Agonists Pipeline37:01 Monthly Shots Tradeoffs38:05 Comprehensive Care Programs39:39 Personalized Lifestyle Coaching42:40 Future of Metabolic Care45:43 Longevity and Healthspan47:32 Where to Find Dr47:44 Final Thanks and SubscribeSend 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 morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

May 14, 2026Episode 13645 min

Prioritizing Protein in the Weight Loss Equation

In this episode, I'm joined by Robard marketing and e-commerce executive Caroline Colavita. We are discussing the science and practical “why” of protein supplementation for weight management, metabolic health, and sports performance. Order Biocare products at www.biocarenutrition.com and use the code AESHA for 20% your entire order.00:00 Welcome and Sponsor01:14 Why Protein Matters03:27 Meet Caroline Colavita04:18 Protein for Weight Loss06:18 How Much Protein09:27 Amino Acids and Collagen11:21 Aging and Recovery13:02 Protein on GLP-1s14:15 BioCare Flagship Shake17:48 BioCare2 for Maintenance20:32 How to Use BioCare22:59 High Protein Cereals26:01 Cinnamon Cereal Craze26:31 Whey vs Plant Protein27:44 New Entrees and Collagen28:28 Snack Lineup Tour29:17 Taste and Convenience Wins32:39 BioCare Two for GLP-135:19 30 Gram Protein Rule37:12 Ordering and Fast Shipping37:52 Made In-House in NJ38:27 GLP-1 Blueprint Guide42:00 Versatile Options and Discount42:57 Wrap Up and SubscribeSend 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 morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/

May 14, 2026Episode 13512 min

Spring Into Wellness – Refreshing Your Work Life

🌸 Spring into Wellness! 🌼 Ready to refresh your work life? Tune in to this episode as I'm sharing actionable tips for boosting workplace wellbeing this season. Let's shake off winter together! #SpringIntoWellness #Podcast #WorkplaceWellnessSend 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 morehttps://www.instagram.com/tone_and_strengthen/https://www.linkedin.com/in/aeshatahir/