9 to 5 Wellness

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. Books Realted to this Topic: The Employee Experience Advantage 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 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/

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The Belonging Metric in Organization - Moving Beyond DEI

In this 9 to 5 Wellness Podcast episode, I interview Dr. Melissa Durham, Associate Dean of Organizational Success and Wellbeing at USC Mann School of Pharmacy, about reframing DEI as measurable belonging and organizational health rather than performative effort. We discuss why demographic metrics and self-reported data are limited, why retention and performance depend on systems that support diverse employees, and how to measure belonging by standardizing survey tools, disaggregating results, and running follow-up listening sessions that lead to structural changes (e.g., hybrid work and a staff council). Dr. Durham explains her path from pharmacist and chronic pain specialist to leading DEI and wellbeing work, argues the two are inseparable, and describes proactively pivoting away from DEI labeling amid political barriers and 2025 executive orders. We cover resourcing and authority for leaders in these roles, building executive buy-in through burnout and turnover costs, and using AI to increase capacity for human connection. Connect with our guest, Dr. Melissa Durham: thepainpharmacist.com https://www.thepainpharmacist.com/ 00:00 Welcome and Topic Setup 01:05 Belonging as Business Metric 03:12 Why Demographics Miss Belonging 05:55 Melissa Career Path to DEI 10:56 Standardizing Belonging Measures 13:26 Listening Sessions to Action 16:34 Pivot to Organizational Health 21:00 Resilience Amid Political Shifts 23:32 Why Culture Work Needs Teams 24:33 Advice for Underpowered DEI Roles 25:09 Set Boundaries First 26:10 Strategic Buy In 27:14 Therapy And Burnout 29:33 Convince Senior Leaders 31:36 Timing And Pain Points 33:05 Budget Cuts And ROI 34:37 Bake DEI Into Culture 37:00 Compassionate Leadership 38:28 Retention And Quiet Quitting 40:52 AI Without Losing Humanity 42:34 Parting Advice And Wrap Up 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/

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Why Joy at Work Is a Strategic Tool?

In this episode of 9 to 5 Wellness, I sit down with Bosee Akheduri — motivational speaker, corporate trainer, author, and CEO of Goal and Grind LLC — to talk about workplace burnout, disengagement, and the unsustainable cultures so many of us are working in. Bosee makes the case that joy isn't just a nice-to-have — it's a strategic tool that drives better leadership, performance, and retention. We dig into how joy is deeply personal and rooted in self-understanding. Bosee walks me through two of her favorite tools: the "Joy Bubble," where you list out everything that brings you joy, and the Accomplishments Journal, where you track your skills and wins over time. She defines purpose as the sweet spot where joy overlaps with income-generating skills, and breaks down her Stay Joyful method — centering on joy, building community, leading by example to create team alignment, and leaning on joy even during the hardest seasons — all in service of creating synergy across your personal, professional, health, and financial life. We also talk through her "triple win" framework (you, your team, your organization) and her three C's: cheer for others, celebrate your own successes, and keep building community. 00:00 Joy at Work Crisis 02:16 Two Joy Tools 05:30 Bosee Origin Story 09:29 Purpose and Culture 13:36 Joyful Leadership Signs 16:58 Stay Joyful Method 21:00 Joy in Hard Seasons 21:33 Hard Work Behind Joy 23:06 Building the Book Method 24:00 From Feel Good to Action 25:15 Triple Win Teamwork 28:36 Joyful Leadership at Home 32:28 Alignment and Boundaries 34:36 Three Cs Practical Takeaway 35:48 Book Design and Meaning 36:59 Where to Buy and Connect 38:25 Final Thanks and Wrap You can learn more about our guest Bose Akadiri on the platforms below: Website: https://www.goalandgrind.com Book Website: The Stay Joyful Method: Using Joy as a Tool to Rise, Lead, and Redefine Success Keynote Speaking & Corporate Workshop Topics: https://www.goalandgrind.com/services 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/

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Fasted vs Fed Workouts

On this episode of 9 to 5 Wellness, I sat down with Coach Brian to dig into a question I get asked constantly: should you train fasted or fed? We broke down what fasted training actually means — working out on an empty stomach after going roughly 10 to 12 hours without eating — and talked through the real benefits, like the modest fat-loss edge over fed training, better metabolic flexibility, and potential boosts to insulin sensitivity and how your body uses fat for fuel. I shared that I generally recommend fasted sessions for low-to-moderate intensity work — that includes moderate strength training in the 60–75% 1RM range — and I like to keep those sessions under 45 minutes. But we didn't stop there. Coach Brian and I got into where fasted training falls short: if you're doing anything high-intensity — think HIIT, CrossFit, speed repeats — you really need to pre-fuel with simple carbs, and honestly, a 250–300 calorie pre-workout meal is often worth it. For longer sessions, I always tell my clients to get carbs in during the workout too, so you don't hit that wall and bonk halfway through. Post-workout fueling was a big focus for me in this episode. I want people eating within two hours of finishing — or within just 30 minutes if the session was really intense — and pairing carbs with 25 to 50 grams of protein to actually recover well. One thing I made sure to highlight: women should steer clear of truly fasted workouts. Our cortisol tends to run higher in the morning, and that changes the calculation. 00:00 Welcome and Topic Setup 02:12 Defining Fasted Workouts 03:23 Benefits and Fat Loss Evidence 05:30 Metabolic Flexibility and Health 08:49 Best Intensity for Fasted 11:34 When Fasted Fails 13:39 Quick Carbs Before HIIT 15:48 Breaking the Fast Properly 16:52 Fueling Strategy and Timing 19:59 NOS Analogy and Intra Fuel 23:01 Bonking Lessons From Racing 24:59 Fasted Workout Limits 25:44 Women And Cortisol 26:14 Pre Workout Fuel Ideas 28:48 Intra Workout Carbs 31:21 Portable Real Food Tips 32:25 Post Workout Window 36:48 Carbs Insulin Muscle Glycogen 38:53 Macros Ratios And Protein 40:47 RPE Timing And Recovery 45:05 Wrap Up And Takeaways Research Studies Related to the Topic Exercise Training and Fasting: Current Insights - PMC Fasted vs. Fed Workouts: Which One is Right for You? 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/

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Muscle-The Hidden Organ

This 9 to 5 Wellness podcast episode we're reframing skeletal muscle as a highly active organ with major roles beyond movement. You'll learn muscles role as the body’s primary “glucose sink,” taking up an estimated 70–80% of post-meal glucose via insulin-driven GLUT4 and storing large glycogen reserves, with inactivity, aging, and metabolic disease contributing to insulin resistance. Muscle is also an “energy furnace” that raises basal metabolic rate, supports thermogenesis (including shivering), and declines with sarcopenia, contributing to metabolic slowdown. Moreover you can learn about muscles role as an amino acid reserve used during fasting, illness, trauma, surgery, and cachexia, influencing outcomes. It is also the largest endocrine organ, releasing myokines (e.g., IL-6, irisin, BDNF, IL-15, myostatin) that signal to the brain, fat, liver, bones, and immune system, with benefits from moderate, consistent activity. 00:00 Welcome and Teaser 00:32 Muscle Beyond Movement 01:47 Glucose Sink Explained 04:58 Blood Sugar and Exercise 07:13 Muscle as Calorie Furnace 10:55 Heat and Metabolic Aging 13:18 Emergency Protein Bank 17:58 Muscle as Endocrine Organ 19:31 Key Myokines Breakdown 25:21 Big Picture and Takeaways 27:49 Wrap Up and Motivation Related Research Studies Skeletal Muscle as an Endocrine Organ Muscle as an endocrine organ: IL-6 and other myokines 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/

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Cycle Sync with Two Moons Health

On this episode of 9 to 5 Wellness, we're joined by Terry Chang and neurologist Dr. Ulrike Kaunzner, the co-founders of Two Moons Health, to dig into seed cycling and what it can mean for women's hormonal health. You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundle Get $25.00 OFF with the code “AESHASUMMER25 ” at the checkout Terry is walking us through how the company got started — she'd been dealing with really difficult cycles herself, and it was Ulrike who first introduced her to the practice of rotating four seeds through the month: flax and pumpkin in the first half of the cycle, sesame and sunflower in the second, to support estrogen and progesterone balance. From there, they surveyed women to figure out what people actually wanted, and that's how the capsule format came to be. Dr. Kaunsner breaks down the different phases of the cycle and the mechanisms researchers think are behind seed cycling, including lignans and the role the gut microbiome plays in metabolizing estrogen. We're getting into an honest conversation about what the research actually supports right now — their own clinical study, done with 40 women over two cycles, is still going through peer review, so I make sure we're clear about where the evidence stands. The reported results are genuinely interesting to hear about: fewer sick days tied to periods, less pain, better sleep, mood, and skin, and less bloating. But I also wanted to make sure we covered the cautions — this isn't for everyone, and we talk through pregnancy, breastfeeding, hormonal birth control, and certain conditions or medications where seed cycling might not be appropriate. Toward the end, we widen the lens a bit and talk about what cycle awareness could mean beyond the individual — how it might factor into workplace policies and even athletic performance. It's a conversation I think anyone curious about hormonal health will get a lot out of. So, listen in! You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundle Get $25.00 OFF with the code “AESHASUMMER25 ” at the checkout. Download Hormone Health Guide HERE - https://twomoonshealth.co/pages/hormone-health-guide 00:00 Welcome and Topic 01:05 Meet the Guests 03:15 Two Moons Origin 06:18 Why Their Backgrounds 10:23 Seed Cycling Basics 13:51 Seeds and Science 17:06 Cycles at Work 22:37 Evidence and Studies 26:36 Study Results Breakdown 27:56 What Are Lignans 29:43 Fiber Estrogen Balance 31:07 Psyllium and Vitex Additions 33:28 When Results Show Up 34:55 Seed Cycling for PCOS 37:57 Who Should Avoid It 41:03 Perimenopause Bridge and Tips 43:43 Discount and Farewell 🤑 Special Offer🤑 👇⬇️ Buy Two Moons Health 👇⬇️ You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundle Get $25.00 OFF with the code “AESHASUMMER25 ” at the checkout. 🔬🧪👩‍🔬Related Research Studies Systematic Review of Efficacy of Seed Cycling A Case Study of Successful Fertility Intervention 📚📖Books on the Topic Seed Cycling: Regulate Hormones Naturally Seeds of Sisterhood: Functional Nutrition 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/

Where Career Success Meets Personal Wellbeing

In episode I'm celebrating the show’s milestone of over 9,000 downloads and reflecting on the podcast’s mission to help busy professionals prioritize health and well-being as the foundation for everything else. A conversation with a friend helped me see the show’s broader ripple effect by also giving speakers, coaches, and brands a stage to amplify their impact. I'm addressing the most common question I get in my DMs and corporate workshops—whether people must choose between career success and health—arguing grind culture often normalizes sacrificing sleep, energy, and preventive care until chronic conditions and stress appear. You'll learn how the definitions of success are shifting toward sustainability, and outlines how well-being strengthens focus, decision-making, relationships, and long-term performance through deliberate habits like protecting workouts, sleep, and personal connections. 00:00 Welcome and Milestone 01:41 Why This Podcast Exists 02:54 Ripple Effect Impact 06:05 Today’s Big Question 08:04 The Hidden Cost of Success 10:49 Success Is Redefined 14:17 Wellness Gets Postponed 16:37 Health Fuels Performance 19:12 What Wellbeing Really Means 21:29 Habits That Make It Work 23:40 Closing and Next Steps 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/

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Beating Headaches and Neck Pain

In this episode I'm discussing tight shoulders and chronic headaches that hurt focus and productivity with Dr. Jono Taves, a Mayo Clinic-trained doctor of physical therapy and headache specialist who runs Novera Headache Center. Dr. Taves explains many migraine and headache diagnoses are symptom-based “primary headaches” without objective drivers, so care often becomes medication-focused after scans rule out dangerous conditions. He emphasizes evaluating movement and sensitivity in the neck (plus jaw and shoulders) because upper-neck issues can refer pain to the head via the brain stem. He outlines a three-part framework: the pain source (often neck/jaw/shoulders), developmental barriers (hypermobility/EDS and airway or sleep apnea-related jaw and head positioning), and systemic factors affecting pain threshold (diet, inflammation, stress, hormones, especially estrogen dips). He share practical strategies including more daily movement, desk and screen setup, sleep positioning, nasal breathing aids, whole-food nutrition, and appropriate strengthening. ⏱️⩇⩇:⩇⩇ Time Markers 00:00 Welcome and Topic 02:14 Meet the Headache Doctor 03:35 His Origin Story 07:12 Why Headaches Misdiagnosed 10:41 Testing and Primary vs Secondary 13:50 Neck Movement Pain Pathway 16:42 Three Legged Framework 20:31 Desk Posture and Text Neck 25:14 Hypermobility and Stability 27:08 Airway Jaw and Sleep 32:03 Hormones and Migraine Threshold 35:15 Food Triggers and Inflammation 39:06 Practical Steps Beyond Meds 43:15 Where to Find Dr Taves 44:41 Final Thanks and Goodbye --------------------------------------------------------------------------------------------------------- 🎙️🎙️🎙️About Our Guest Dr. Jono Taves is a Mayo Clinic–trained Doctor of Physical Therapy and headache specialist who focuses on chronic and complex headache disorders. Throughout his career, he noticed a troubling pattern: many people suffering from persistent migraines and daily headaches were cycling through medications without ever addressing the underlying drivers of their pain. You can learn more about him at: https://www.noveraheadachecenter.com/ 🔬🧪👩‍🔬Research Studies Referenced Headache Disorders: Primary Vs. Secondary Headache Neck Pain And Migraine 📚📖Books on the Topic The Headache: The Science of a Most Confounding Affliction—and a Search for Relief The End of Migraines: 150 Ways to Stop Your Pain 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/

Finding the Common Language - Decoding Fitness Guidelines and Goals

In this episode I'm interviewing, Rick Howard, an associate professor of applied sports science at West Chester University, about translating adult fitness guidelines into actionable steps for busy professionals. We are seperetaing general physical activity from exercise prescriptions, review the guideline targets of 150 minutes/week of moderate activity or 75 minutes/week vigorous activity, and discuss why focusing only on numeric cardio goals can discourage people who would benefit from simply moving more. Professor Howard emphasizes choosing enjoyable activities (e.g., gardening, walking, golf) as the base of a personalized “physical activity pyramid,” then layering strength, mobility, and varied cardio, including movement in multiple planes to reduce injury risk (e.g., pickleball). We're highlighting strength training, leg work, grip, and progression for longevity, the value of social accountability and stress reduction, and adapting goals across decades by staying active rather than assuming inevitable decline. 00:00 Welcome and Episode Goal 01:07 Meet Rick Howard 02:54 Adult Exercise Guidelines 05:03 Make Movement Enjoyable 08:16 Build Your Own Activity Pyramid 09:49 Strength Span and Your Why 12:22 Pyramid Breakdown and Golf Example 16:05 Move in All Planes 21:35 Sprint and Sport Readiness 24:11 Cardio Guidelines for Busy Pros 25:36 Why Treadmills Defined Cardio 26:57 Simple Ways to Accumulate Minutes 27:58 Make Movement Fun 28:52 Cardio Room Zombies 29:48 Games and Family Fitness 30:18 Consistency and Progression 30:47 Train Legs and Core 31:52 Avoid All or Nothing 33:13 Pick Exercises Youll Do 34:57 Training Through Decades 36:22 Deadlift Mindset Shift 39:07 Beat Boredom With Variety 40:27 Strongman Origin Story 42:30 Strongman Community Edge 45:05 Accountability and Culture 47:00 Find Rick Online --------------------------------------------------------------------------------------------------------- 🎙️🎙️🎙️About Our Guest Our guest, Dr. Rick Howard, is an Associate Professor of Applied Sports Science at West Chester University (PA) in the Department of Kinesiology. He serves as the Sports Performance Coordinator and Advisor at West Chester University. His teaching and research specialize in pediatric exercise science, long-term athletic development (LTAD), and youth strength and conditioning. You can learn more about him: https://www.linkedin.com/in/rick-howard-4834ab4a/ https://www.wcupa.edu/healthSciences/kinesiology/rickHoward.aspx 🔬🧪👩‍🔬Research Studies Referenced How much exercise is needed to live longer World Health Organization 2020 guidelines 📚📖Books on the Topic Strength Training for All Body Types Smarter Workouts 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/

Q and A on Intermittent Fasting

If you want a deep dive into intermittent fasting (IF) this episode is it! It is an eating pattern focused on meal timing—not a diet—and outlines three common methods (16/8, 5:2, and eat-stop-eat), including what’s allowed during fasting windows. They describe key physiology (lower insulin, fat burning, and autophagy) and potential benefits like weight loss, reduced insulin resistance, and improved focus, while emphasizing food quality and noting common side effects. I'm answering questions on fasted workouts, the host advises timing workouts near the end of a fast if muscle gain is a priority, discusses post-workout nutrition (protein/carbs or BCAAs), highlights gut-brain and fiber/SCFA links, and cautions that combining fasting with intense training can increase stress and potentially impair immunity. Time Marker 00:00 Welcome and Topic Setup 01:10 What Intermittent Fasting Is 03:07 Popular IF Methods Explained 04:47 What Happens When You Fast 06:12 Benefits Limits and Safety 07:35 Fasted Workouts and Refueling 10:28 Gut Brain Axis and Fiber 14:02 Training Intensity and Stress 16:50 Immunity Claims and Overdoing It 18:51 Wrap Up and Listener Qs Research Studies Referenced: Beneficial effects of intermittent fasting: a narrative review Exercise Training and Fasting: Current Insights 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/

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Strength at Every Age

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 training in maintaining muscle and bone health (including Wolff’s law), and how free weights and proprioception work can improve balance and reduce fall risk. We’re also covering nutrition, sleep and recovery, CoQ10 and mitochondrial energy, and adapting movement for injuries or chronic illness, ending with his advice to “never settle.” You can learn more about Dr. Guadagnino with the links below: Michael Guadagnino's Website https://drguad.wpcomstaging.com/fitness-over-50-60-70-and-beyond/ ⏱️⩇⩇:⩇⩇ Time Markers 00:00 Welcome and Theme 01:32 Meet Dr Michael 05:17 Mindset to Start 07:19 Write Goals Down 10:26 Restarting After Break 12:24 Sarcopenia Explained 17:26 Stop Muscle Loss 19:08 Training Frequency Plan 21:36 Mobility and Balance 22:45 Nutrition for Strength 26:50 Movement Beats Pain 30:29 Inspiring Patient Story 32:23 Never Settle Advice 34:43 Book and Wrap Up 📚📖Books Mentioned 59 Seconds: Think a Little, Change a Lot The Power of Writing It Down: A Simple Habit to Unlock Your Brain and Reimagine Your 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/

The People Equation-Cultivating Relational Wellness in Workplace

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 healthier workplace cultures. Dr. White, co-author of The 5 Languages of Appreciation in the Workplace, shares practical strategies leaders and employees can implement immediately to reduce relational friction, increase psychological safety, and create environments where people feel genuinely valued. Key Takeaways ✅ Appreciation is different from recognition. ✅ Employees want to be valued as people, not just for their productivity. ✅ Authenticity requires psychological safety and trust. ✅ The Five Languages of Appreciation can transform team relationships. ✅ Workplace appreciation improves retention, engagement, and profitability. ✅ Strong workplace relationships are becoming a competitive advantage. Time Markers 00:00 Welcome and Episode Focus 01:49 Meet Dr Paul White 03:13 Origin Story and Mission 04:54 Workplace Friction Explained 07:53 Authenticity and Safety 11:07 Taking Small Sharing Risks 12:23 Policies and Being Seen 14:50 Five Languages at Work 18:50 Personalized Appreciation Matters 21:02 Team Implementation Playbook 23:43 Appreciation Drives Results 25:52 Leader Misconceptions 28:09 Building Appreciation Culture 30:06 Remote and Hybrid Appreciation 32:29 Keep People Through Connection 33:30 Simple Habits and Wrap Up 34:14 Where to Find Dr White 35:08 Final Thanks and Sign Off Resources Mentioned Appreciation at Work The 5 Languages of Appreciation in the Workplace The 5 Love Languages by Dr. Gary Chapman Connect with Dr. Paul White Website: AppreciationAtWork.com Email: paul@drpaulwhite.com Social: Search "Dr. Paul White" or "Appreciation at Work" on your preferred social 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 more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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The Functional Edge- Longevity & Performance

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 a proxy for neuromuscular “hardware and software,” and details VO2 max testing, substrate utilization, and metabolic flexibility—shifting between fat and carbohydrate use across intensities. You'll learn about practical training approaches (zone 2, HIIT, aerobic intervals), including the Norwegian 4x4 protocol, noting as little as 3–8 minutes per week in zone 5 can improve VO2 max. We're also connect muscle mass and power to glucose regulation, fall prevention, and functional aging, and emphasize unstructured “play” as a sustainable, enjoyable driver of lifelong movement. 00:00 Performance Meets Longevity 01:57 Meet Lucas Denham 02:57 Longevity vs Healthspan 05:15 Key Longevity Metrics 07:30 Why Grip Strength Matters 09:38 VO2 Max Explained 18:03 Metabolic Flexibility 21:17 Zone Training and Protocols 36:37 Muscle Mass and Aging 42:25 Move Well Move Often 47:50 Bring Back Play 53:30 Where to Find Lucas 55:34 Final Thanks and Wrap 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/

Applying Time Under Tension at Work

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. They then translate TUT into workplace strategies: work in short, focused 25-minute bursts without distractions, take 5–10 minute active pauses to prevent burnout, use a tactical STOP method and diaphragmatic breathing before reacting under pressure, and delay reactions to difficult people for 5–10 seconds to choose a better response. You can learn about some of my personal goals and how I use TUT to reframe obstacles as constructive resistance. Time Marker 00:00 Welcome and Topic Setup 00:14 Gym Lessons for Life 01:51 What Is Time Under Tension 03:20 Science and Bicep Curl Example 05:55 Apply TUT at Work Focus Blocks 07:54 Active Pauses to Prevent Burnout 08:24 STOP Method Under Pressure 10:16 Handling Difficult People Calmly 11:39 My 3 Goal Strategies This Year 15:01 Wrap Up and Subscribe 🔬🧪👩‍🔬Research Studies Referenced Muscle protein sub-fractional synthetic with TUT https://pmc.ncbi.nlm.nih.gov/articles/PMC7485021/ Go slower for strength training gains https://www.mdpi.com/2411-5142/9/1/9 📚📖Books on the Topic Time Under Tension: Tactical Training 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/

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Built to Last-Protecting Bone Health

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 epsiode are: 🦴 1 in 2 women may face a bone fragility fracture—How to change that! 🩺 Why talking to your healthcare provider is important? 🥛 Nutrition is key: Are you getting enough calcium and vitamin D? 👟 Why your weight matters in maintaining bone density. 💪 The truth about hormone therapy and bone protection. 🏠 Home safety tips that reduce fall risk and protect your health. 📊 Learn how a DEXA scan can be a game changer for early detection. Understanding the importance of bone health becomes vital as we age, particularly for women nearing menopause. Dr. Renee Fogelberg emphasizes that bone health should not be considered an issue only for the elderly. It’s a silent health crisis often ignored until significant damage occurs. In this epsiode we're exploring the major challenges surrounding bone health and talking about practical tips that you can implement readily to improve your bone health. ⏱️⩇⩇:⩇⩇ Time Markers 00:00 Bone Health Overview 01:40 Meet Dr Renee Fogelberg 03:49 Her Osteopenia Wake Up Call 06:19 Silent Bone Loss Signs 09:05 Perimenopause Estrogen Drop 11:00 Risk Factors Weight Ethnicity 16:01 Genetics and Family History 17:06 Nutrition and Medications 25:53 DEXA and FRAX Screening 30:38 FRAX vs Spine Scores 31:33 T Scores Explained 32:43 Why Hip Fractures Matter 33:55 Spine Loss Prevention --------------------------------------------------------------------------------------------------------- 🎙️🎙️🎙️About Our Guest Dr. Renee Fogelberg grew up in San Francisco completing her training and professional career at Kaiser Permanente for over 26 years. She was the Chair of Patient Education with a focus on online resources, educational tools and classes to reduce health disparities and improve health outcomes. Dr Fogelberg is both Board certified in obesity medicine, and a menopause certified practitioner treating women during their perimenopause and menopause transitions, enhancing their quality of life through lifestyle medicine and medical therapy. She is AssociateClinical Professor at California NorthState Medical College. Her passion is her children/family, cooking, traveling and she volunteers with the San Francisco Bouquet to Arts Auxiliary group. You can learn more about her: https://www.linkedin.com/in/renee-fogelberg-md-facog-dipl-abom-6abb83286/ 🔬🧪👩‍🔬Research Studies Referenced Bone Health- https://pmc.ncbi.nlm.nih.gov/articles/PMC7485021/ Peak bone mass in young women- https://pubmed.ncbi.nlm.nih.gov/7639106/ Effects of Resistance Exercise on Bone Health- https://pmc.ncbi.nlm.nih.gov/articles/PMC6279907/ Correlation of Muscle Mass and Bone Mineral Density - https://pmc.ncbi.nlm.nih.gov/articles/PMC9524880/ 📚📖Books on the Topic Great Bones: Taking Control of Your Osteoporosis The Osteoporosis Breakthrough 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/

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Understanding Macros 101

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 to track Macros? ⏱️⩇⩇:⩇⩇ Time Markers 00:00 Welcome and Guest Intro 02:12 Macros Defined Simply 03:12 What Each Macro Does 05:39 Calories vs Macros Explained 11:47 Finding Your Macro Ratio 15:37 Workout Fueling and Timing 18:35 Easy Macro Tracking Options 27:18 Best Tracking Apps to Use 28:44 Final Thanks and Wrap Up 🎙️🎙️🎙️About Our Guest You can learn more about Coach Brian Parana on the following platforms: Brian Parana's Website https://instagram.com/coachbrianparana https://www.linkedin.com/in/coachbrianparana/ 🔬🧪👩‍🔬Research Studies Referenced The macronutrients, appetite and energy intake https://pmc.ncbi.nlm.nih.gov/articles/PMC4960974/ Effect of Macronutrient Composition on Short-Term Food Intake https://www.sciencedirect.com/science/article/pii/S2161831322009279 📚📖Books on the Topic The Everything Guide to Macronutrients Unlock Your Macro Type 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/

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Celebrating 150 Episodes and Going All In

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 when you don’t see immediate results. As I learned from both my running coach and my father, results lag effort. This applies to both personal health and professional growth. Don’t give up when you’re putting in the work; trust that things will unfold in their time. Embrace the Long Term: As celebrated in the finance world through concepts like compound interest, the idea of long-term growth is just as important in life and business. Whether it’s your career, health, or a personal project like this podcast, giving time and patience is crucial. The Importance of Reflection and Breaks: Taking a Hiatus as a Strategy: In 2025, I nearly stepped away from podcasting, feeling overwhelmed and ready to quit. Looking back, this break was essential for reigniting my passion and refocusing my goals. Sometimes a pause is exactly what you need to fall back in love with your craft. Reflect on Your Journey: Use moments of doubt to assess your progress and gratitude. Seeing how far you’ve come can offer a renewed perspective and appreciation for the foundations you’ve built. Shifting Perspectives: From Scarcity to Abundance: Shifting my focus from what I lacked to what I had was transformative. Gratitude played a huge role in moving forward, not only in my personal life but in keeping this podcast alive. Letting Go of Old Mindsets: Growth often requires shedding old beliefs and habits. Inspired by a powerful analogy from a friend, think of yourself as an acorn that needs to crack open for an oak tree to grow. It’s okay to break open to move forward. Consistency is Key: Commitment to the Craft: Moving forward, I’ve committed to regular content delivery, upgraded my equipment, and adjusted my production process for efficiency. These changes are designed to enhance the quality of my podcast, and ultimately, your listening experience. Connecting with Audience: By focusing on presence and engagement rather than stats, I’m aiming to build a more connected community. This includes bringing in conversations with leaders to provide valuable insights for both your career and health. Bottom Line: This journey to 150 episodes is a testament to perseverance, growth, and the incredible support from listeners like you. I’m grateful for every moment shared and excited for what the future holds. Keep trusting your process, allow yourself to grow, and remember, more is always on the way. Thank you for being part of this journey. Make sure to subscribe wherever you listen to the 9 to 5 Wellness Podcast, and leave a review if you enjoy it. 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/

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Dark Chocolate - From Bean to Your Health

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 guest, Netty Atkisson, a chocolate educator. The Rich History of Chocolate Mesoamerican Origins: Chocolate's roots trace back thousands of years to ancient Mesoamerican cultures where it was considered a sacred food. The Olmec, Mayan, and Aztec civilizations all played crucial roles in integrating cacao into their daily lives, using it in rituals, as currency, and during important ceremonies. Introduction to Europe: With the arrival of Spanish explorers in the Americas, chocolate was transported across the ocean to Europe, initially reserved for the elite due to its high value. It wasn't until the Industrial Revolution that chocolate became accessible to the masses. Chocolate-Making: From Bean to Bar The Art of Processing: The chocolate-making process begins with cacao pods, which are harvested, fermented, dried, and roasted. These steps transform the bitter fruit into a variety of chocolate flavors. Netty emphasizes the role of roasting and conching (agitating heat) which smoothens and develops the chocolate’s taste. Dutching: A Chemical Transformation: This process lowers the acidity of cocoa powder making it sweeter and darker, albeit at the cost of reducing beneficial polyphenols. Nutritional Insights and Benefits Heart-Healthy Properties: Dark chocolate, particularly with a high cocoa content, is rich in antioxidants and polyphenols that may offer heart benefits. However, it’s essential to consume it mindfully. Choosing Quality Chocolate: Identifying high-quality chocolate involves checking for non-alkalized cocoa and minimal ingredients. Craft chocolate makers focus on quality, allowing for a rich flavor profile and nutritional benefits. Craft Chocolate: The Superior Choice Get to Know Your Local Chocolate Maker: Visit craft chocolate shops to experience chocolate made with precision and passion. These chocolates often boast a more complex flavor, emphasizing quality over mass production. The Journey From Bean to Your Health From its beginnings in ancient civilizations to the shelves of your local store, chocolate has an incredible story. A journey enriched with cultural significance, complex processes, and modern-day science. Pursuing high-quality, carefully produced chocolate not only enhances the gastronomic experience but can also provide some health benefits. In the words of our guest, Nettie Atkinson, "There's so much joy in understanding and experiencing the art and science of chocolate." You can learn more about Nettie Atkisson on IG - https://www.instagram.com/the_chocolateconnection And LI - https://www.linkedin.com/in/nettieatkisson Whether you're a fellow chocolate enthusiast or just someone with a sweet tooth, there's always more to discover about this delightful indulgence. Dive deeper by listening to the full podcast episode for more intriguing insights and delicious inspiration. 00:00 Welcome and Episode Setup 00:55 Why Dark Chocolate Today 03:02 Meet Chocolate Educator Nettie 04:17 Netty’s Chocolate Origin Story 05:54 Cacao as Culture and Currency 07:11 Ancient Evidence and Trade Routes 09:56 Spain to Europe and Mass Adoption 11:31 Ceramic Vessels and Theobromine Clues 12:44 Cacao Pod to Nibs Explained 15:37 From Harvest to Chocolate Bar 17:51 Dutching Teaser and Next Topic 18:33 Van Houten Origins 19:34 Dutch Process Explained 21:12 Polyphenols Soil Terroir 24:04 Cacao Nutrition Compounds 26:35 Buying Better Chocolate 28:05 Tasting Ancient Chuncho 31:39 Craft Chocolate Movement 32:43 Book Workshops Farewell 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/

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Mold Toxicity and Your Health

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 begin growing within 24 to 48 hours in moist conditions, leading to a range of health issues, from respiratory and neurological symptoms to immune system dysfunction. Key Steps to Address Mold Toxicity: Awareness and Testing: If you experience unexplainable symptoms, consider mold exposure as a potential cause. Dr. Stafford recommends urine and blood tests to identify mold toxins and assess your health. Environmental Assessment: Engage a professional to evaluate your home. Look for mold-prone areas like bathrooms, basements, and HVAC systems. Limiting exposure is crucial in managing mold-related health issues. Healing Diet and Supplements: Shift to an anti-inflammatory diet low in sugars and processed foods. Supplements like glutathione support detoxification, and working with a mold-literate practitioner can guide you through a personalized treatment plan. Mindset and Lifestyle: Embrace movement and outdoor activities to combat stagnation. A positive mindset is essential—believing in your body’s ability to heal is half the battle. You can learn more about Dr. Diana Stafford at https://www.doctorstafford.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/

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The Cauliflower Ice Cream Revolution

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 with the limited options faced by vegans and allergy sufferers. The Cauliflower Connection: Cauliflower was chosen for its ability to replicate the creamy texture of dairy ice cream, while also being a sustainable ingredient. Support Innovation: As consumers, engaging with brands like Eat Kinda on social media and asking local stores to stock new, sustainable products can drive change in the food industry. Embrace Imperfection: The significant issue of food waste due to cosmetic perfection, encouraging us to appreciate the imperfect yet perfectly nutritious produce. You can learn more about EatKinda on IG. Follow them here - https://www.instagram.com/eatkinda You can join the waitlist here- https://www.eatkinda.com/global-waitlist 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/