9 to 5 Wellness

Hosted by Aesha Tahir

Business Careers Health Fitness EducationInterviews guests

Website RSS feed

Episodes

180

Latest episode

Oct 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

October 18, 2026Episode 18044 min

Mastering Workplace Negotiations | How to Ace Interviews with Dave Wolovsky

The secret to winning workplace negotiations is wanting the outcome a little less: build other options before the meeting, so nerves and neediness don't drive the conversation. In this episode of the 9 to 5 Wellness Podcast, host Aesha Tahir sits down with Dave Wolovsky, a cognitive performance and career coach with a master's in neuroscience and education from Columbia University and founder of EffortWise. Together they unpack why talented professionals with flawless resumes freeze in job interviews, salary negotiations and annual reviews. Dave explains how to turn pre-meeting anxiety into useful energy, treat interviews as a two-way evaluation of fit, and balance the power dynamic with your boss or hiring manager. They also answer listener questions on when to bring up salary in an interview, a three-step script for negotiating a job offer, how to ask for a promotion despite imposter syndrome, how to quantify your value in a performance review without sounding boastful, and what to do after being passed over for promotion three times. #SalaryNegotiation #JobInterviewTips #CareerGrowth #WorkplaceWellness #9to5Wellness 🧑‍🎓🎓 What you'll learn Why smart people freeze under pressure, and the two points of intervention: detaching from the outcome ahead of time, and befriending your personal "signature" of nerves right before the moment. How to treat a job interview as a mutual evaluation of fit, not an interrogation, by getting comfortable talking about yourself. How to prepare for the one question you dread: every decision makes sense in context, so craft an honest story you're happy to tell. How to balance the power dynamic in interviews, salary negotiations and reviews by building real options, and why faking leverage reads as arrogant. Why ease beats perfection in a job search: 18 ten-minute applications beat one three-hour application, because the search ends when you get lucky. When to bring up salary in an interview: wait until they want you and trust is built, unless they state a fixed number up front. A three-step salary negotiation script: affirm your excitement, ask for X more (with or without a reason), then invite them to find a number that works for both sides. How to ask for a promotion with less imposter syndrome: find what stresses your boss out, use your skills to relieve it, and keep casually interviewing elsewhere. How to quantify your value in a performance review without sounding boastful: tell your boss early that you track metrics, so the numbers are expected. What to do after being passed over for promotion: reframe your role through one-on-ones, show wins directly to the VP, take ownership instead of saying "should," and start looking outside. 🕒 ⏳ Time Markers 00:00 Welcome and Episode Focus 01:13 Why We Freeze Under Pressure 02:38 Meet Dave Wolovsky 04:04 Detach From Outcomes 06:36 Interview Mindset Shift 09:14 Balance the Power Dynamic 14:19 Job Search Hustle Made Easy 19:30 When to Talk Salary 24:02 Promotion and Imposter Syndrome 30:03 Quantify Your Value 33:45 Passed Over Three Times 37:28 Ownership Over Shoulds 40:17 Key Takeaways and Where to Find Dave Wolovsky ❓❓ Frequently Asked Questions How do I stay calm in a job interview or salary negotiation? Become less attached to the outcome by lining up other options beforehand, then accept that nerves will show up and get familiar with how they feel for you. Dave Wolovsky mentions that even experts feel the same anxiety whenever they reach for something bigger, so the goal is to befriend it, not erase it. When is the best time to bring up salary in a job interview? Wait until later in the process, after you've met the team and built trust, because your leverage comes from the company wanting you. If the employer states a fixed salary in the first interview, they likely have many applicants, so decide whether it works for you. How do I ask for a promotion if I have imposter syndrome? Find out what stresses your boss and use your skills to take some of that stress away, then keep casually interviewing elsewhere. Going above and beyond builds confidence, and knowing you have options lowers the stakes of the conversation. Connect with our Guest Dave Wolovsky Website: effortwise.com LinkedIn, YouTube and Instagram: EffortWise Connect with Aesha Tahir and 9 to 5 Wellness Website: aeshatahir.com LinkedIn: linkedin.com/in/aeshatahir Instagram: @tone_and_strengthen Partner with the podcast: 9to5wellness.com/brand-partnership Share this episode Know someone who's job hunting or has an annual review coming up? Send them this episode. A 40-minute conversation could change the outcome of their next interview or salary negotiation. If it helps you, follow 9 to 5 Wellness and leave a rating and review so more busy professionals can find practical tools to grow their careers and their health. 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/

October 17, 2026Episode 17950 min

Why High Earners Still Feel Broke | Financial Wellness with Rebecca Pino

Why do so many successful professionals still feel like they don’t have their money together? A strong salary, a great title and financial confidence are not the same thing. In this episode of the 9 to 5 Wellness Podcast , I’m talking with Rebecca Pino, a financial advisor and financial educator with an MBA in finance and founder of the behavioral finance app Inertia. You’ll learn why money is the “second longest relationship you’ll ever have,” how decision fatigue and a frictionless society quietly drain your bank account, and the simple “freedom number” formula for working out how much you need to retire. Join us as we explore the parallels between health and wealth. They both depend on daily habits, both reward consistency over time, and both start with the “internal work” of understanding why you make the choices you make. If personal finance has ever felt like a second job, this episode gives you a simple place to start. Key takeaways Why can someone earn a high income and still feel financially insecure? We live in a “frictionless society”: three clicks and something arrives the same day. Without a clear plan for how much to save and why , even high earners are “throwing darts at a dartboard.” Social media makes it worse. “Keeping up with the Joneses” has gone global, and you’re now comparing yourself to strangers on yachts instead of the neighbors. Why is saving for retirement so hard psychologically? Rebecca explains that our brains treat saving for our future self almost like handing money to a stranger. Every dollar spent today is a dollar your future self can’t save or invest. Learning to value that future self is the core skill of long-term wealth. Do wealthy people actually look rich? Often, no. Warren Buffett still lives in a modest home he bought decades ago, and most of his wealth came after age 65. The Psychology of Money tells the story of Ronald Read, a Vermont janitor who quietly left millions to his local hospital and library. Building wealth takes time and consistency more than a high salary. When does our relationship with money start? As early as age seven, according to University of Cambridge research. Our “money script” is often inherited from family, culture and peers. Rebecca’s go-to coaching question is: “What is your earliest money memory, and how does it affect you as an adult?” How can busy professionals build financial habits that actually stick? Know your values. They set boundaries: you can spend guilt-free on what matches your values, and it gets easier to say no to what doesn’t. Work backward from your goals. Pick the dollar amount and the timeline, then do the math. Find your “yin-yang number.” Protect your future self without over-restricting your present self. Time Markers 00:00 Money Wellness Intro 01:29 Meet Rebecca Pino 02:33 Why Money Feels Taboo 04:30 Your Money Script Starts Young 05:13 Defining Financial Security 06:21 High Income Low Control 09:04 Comparison Lifestyle Creep 13:38 Convenience Frictionless Spending 18:16 Values Goals And Consistency 21:44 Automate And Money Dates 24:58 Couples Systems And Autonomy 28:13 Clarity in Money Roles 28:51 Behavior Over Budget Math 30:34 Childhood Money Beliefs 32:15 Spending Joy Tradeoffs 36:00 Building the Inertia App 37:56 Accountability and Boundaries 41:08 Future Self and Inflation 42:39 Calculate Your Freedom Number 45:40 Hierarchy of Wealth Basics 48:38 Where to Follow and Wrap Up Connect with Rebecca Pino Instagram (personal): @iambeccapino Instagram (finances for women): @moneyherway App: Inertia (coming soon) Connect with Aesha Tahir Website: aeshatahir.com LinkedIn: linkedin.com/in/aeshatahir Instagram: @tone_and_strengthen Brand partnerships: 9to5wellness.com/brand-partnership If this episode helped you, share it with a colleague who needs a simpler money system, and leave a rating and review. This episode is for educational purposes only and isn’t personalized financial advice. 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/

October 12, 2026Episode 1781 hr 4 min

Burnout Is a Mismatch, Not a Personal Failure

On this epsiode, burnout expert Cait Donovan explains why burnout isn’t about overwork. It’s a pile-up of mismatches. Learn the signs, the brain science and what leaders can do. I came across a stat recently that stopped me: 83% of workers reported some level of burnout going into 2026. That’s this year. Most of us blame long hours or chronic stress, and for years so did I. I overwork (you all know that), and whenever I felt exhausted, I assumed I was failing. Then my friend Cait Donovan told me, “It’s actually not that. It’s a mismatch problem.” I told her, “Girl, I need to have you on the podcast.” Cait hosts FRIED , a top 1% podcast with over a million downloads, and she wrote the new book Mismatch: Why Good People Burn Out in Good Organizations . In this epsiode we're diving into why burnout isn’t a personal failure and isn’t simply an overwork problem. We talk about how to tell normal tiredness from real burnout, what a 2025 brain-imaging study found in burnt-out brains, and how childhood patterns like perfectionism and people-pleasing set us up for burnout. We also cover the one emotion that signals a mismatch every time. As a clinical exercise physiologist, I added what chronic fight-or-flight does to our long-term health, and I asked Cait the question I keep hearing from the executives I work with: what should leaders actually be looking for? I took notes while editing this one, and I think you’ll want to as well. In this episode, you’ll learn: 1. How can I tell if I’m burnt out or just having a bad week? Look at whether rest still works. Feeling tired by Friday and refreshed by Monday is normal. Cait explains that burnout is when your recovery no longer works: a weekend, a vacation or even a sabbatical doesn’t restore your energy. 2. If burnout isn’t caused by overwork, what causes it? According to Cait, burnout comes from a series of mismatches that compound over time. They show up across six areas of life: workplace, family, culture, environment, health, and personal traits and coping habits. No single mismatch causes burnout. They pile up slowly until something breaks. 3. Why do so many high achievers miss the signs of burnout? Patterns like perfectionism, people-pleasing and hyper-independence often develop in childhood. They can weaken interoception, which is your ability to notice what’s happening inside your body. As Cait puts it, “Your brain wasn’t designed to notice.” Recovery starts with the basics: pee when you need to pee, rest when you’re tired and eat when you’re hungry. 4. What is the biggest warning sign of burnout at work? Resentment. Cait says it signals a mismatch every time, whether the cause is structural, relational or personal. Leaders can spot it on their teams through passive-aggressive comments, growing negativity and short “as per my last email” replies. 5. Can burnout be prevented, and what should I aim for instead? Cait doesn’t fully believe in burnout prevention. The people who need it most often can’t feel the warning signs, so they assume the advice is for someone else. She recommends aiming for a “75% match” instead of a perfect life: fix the mismatches you can, so you have enough energy to handle the ones you can’t. Time Markers 00:00 Burnout Starts With Accumulating Mismatches 00:19 Why Burnout Is a Growing Workplace Issue 01:37 Meet Cait Donovan, Burnout Expert 03:24 Why Rest May No Longer Work 06:20 Understanding Burnout and Recovery 09:08 The WHO Definition of Burnout 11:30 Burnout Research and the Brain 17:00 Chronic Stress and Fight-or-Flight 20:00 Why Burnout Is More Than a Workplace Problem 22:32 Childhood Patterns and Burnout 26:48 Perfectionism, People-Pleasing and Hyper-Independence 29:00 When Coping Habits Become Self-Neglect 33:00 Emotional Awareness and Burnout Recovery 37:00 Self-Compassion and Recovery 39:00 The Six Areas of Mismatch 46:01 What Leaders Should Look for in Their Teams 48:04 Resentment: A Warning Sign of Mismatch 52:00 Recognizing Resentment at Work 56:52 Why Burnout Prevention Can Miss the Point 1:00:00 Working With Mismatches You Cannot Immediately Change 1:03:20 Final Takeaways and Closing About my guest I’ve known Cait Donovan since I was a guest on her podcast in early 2023, when my first book, Unhunched , came out. It was a full-circle moment to have her on my show this time. Cait is a burnout expert, keynote speaker and host of FRIED: The Burnout Podcast , a top 1% show with over a million downloads. She wrote The Bouncebackability Factor and the new book Mismatch: Why Good People Burn Out in Good Organizations . As a speaker myself, I can tell you her 4,100 five-star keynote reviews and 99% approval rating are no small feat. She practiced as an acupuncturist for about 15 years and holds a degree in biobehavioral health. Organizations call her when they’re ready to fix the real causes of burnout. Resources mentioned in this pod: 📘 Mismatch: Why Good People Burn Out in Good Organizations by Cait Donovan, out October 27 : [caitdonovan.com/mismatch] 🎧 FRIED: The Burnout Podcast 📗 The Bouncebackability Factor by Cait Donovan 📊 DHR Global, Workforce Trends Report 🧠 World Health Organization’s definition of burnout (May 2019) 🔬 Maslach Burnout Inventory 💛 Kristin Neff’s work on self-compassion 📕 Unhunched , my first book Other books on this topic The Burnout Solution by Sharon Grossman The Burnout Epidemic by Jennifer Moss Enjoyed this episode? If this conversation changed how you think about burnout the way it changed how I think about it, please share it with a colleague or a leader who needs to hear it. You don’t have to do this alone. We’re all in it together. Subscribe to 9 to 5 Wellness so you don’t miss an episode, and if you leave me a ⭐⭐⭐⭐⭐ review, it helps more busy professionals find the show. 🔗 Connect with me: [aeshatahir.com] | LinkedIn | 9to5wellness.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/

October 8, 2026Episode 17750 min

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.co My website: aeshatahir.com LinkedIn: linkedin.com/in/aeshatahir Instagram: @tone_and_strengthen Partner with 9 to 5 Wellness: 9to5wellness.com/brand-partnership If 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/

October 5, 2026Episode 17647 min

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.work Speaking and podcast appearances: jlheather.com Books: The Agile Code and Breakthrough Innovation Podcast: Breakthrough Innovation Podcast Mentioned 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 voice Research on learned helplessness The "bureaucratic mass index" BCG 2024 innovation data: 83% rank innovation a top-three priority; 3% are ready to deliver Connect with Aesha Tahir and 9 to 5 Wellness Website: 9to5wellness.com Personal site: aeshatahir.com LinkedIn: Aesha Tahir Partner with the show: Brand partnerships Watch 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/

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/