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9 to 5 Wellness

Aesha Tahir

Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to introduce wellbeing program at your work? 

Discover the art and science of helping organizations grow their most important resource, their people. In this podcast we discuss how organizations can utilize the potential of wellbeing programs to deliver high return on investment (ROI) to employers. We talk about the radical impact that holistic employee wellbeing programs can have on overall quality of work and productivity. We will be sharing insights on investing in human capital. Such as:

 

🌟 What has helped their organizations gain a competitive advantage?

🌟 How they see the future of employee wellbeing?

🌟 Misunderstandings that are out in the corporate market today 

🌟 Advice to other leaders to create a happier, healthier, and more productive workplace


Our guests are C-suite leaders, and wellness innovators across the value chain: HR managers, wellness champions, community wellbeing ambassadors, service vendors, and wellness consultants.



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  • S1 · E182
    Monday · 43 min

    A Stanford Doctor’s Guide to Longevity in the Age of AI with Dr. Hillary Lin

    Would you trust AI to help you live longer? Your smartwatch tracks your sleep, your ring scores your recovery, and AI can now read your labs, your genes and your habits. For busy professionals, that could be the best health tool you’ve ever had, or it could mean handing a lot of trust to an algorithm. Honestly, I’ve asked myself the same question. I wasn’t sure I wanted to upload my own blood work and family history to an AI tool. So on this episode of 9 to 5 Wellness, I sat down with longevity physician Dr. Hillary Lin to talk about how AI is changing medical care. Her work sits at the intersection of longevity and AI. Here is what we discussed and what you'll learn: when to trust AI with your health, when to question it, and how to use it to take charge of your own health. What I loved most is that Dr. Lin doesn’t just tell you what to do. She shows you how to think about your longevity data, so you can make decisions that fit your body, your goals and your schedule. You’ll hear why she trusts AI with her own health, how she built a personal health record that syncs her Apple Health data to an AI coach every day, and why your “biological age” is a signal and not a final grade. That last one really stuck with me, because I’ve seen my Garmin, my WHOOP and my epigenetic test all give me different numbers. We wrap up with a lightning round where I put her on the spot about the supplements, tests and longevity trends you’re seeing all over social media right now. Key takeaways: Longevity in the Age of AI with Dr. Hillary Lin Can you trust AI to help you live longer? Yes, if it’s used with good judgment. Longevity physician Dr. Hillary Lin says on 9 to 5 Wellness that she trusts AI to help her live longer. AI is highly reliable for medical knowledge. The hard part is applying that knowledge to a person’s own goals, history and context. How can busy professionals use AI for their health? Busy professionals can use AI to bring together data from wearables, lab results, sleep tracking and food logs into one personal health record. Dr. Lin syncs her Apple Health data every day to an AI coach that reviews her workouts, nutrition and sleep, and it gives her feedback once a week. She says anyone can set this up without engineering skills. Will AI replace doctors? Not entirely. Dr. Lin says AI can match a clinician’s medical knowledge, but doctors still matter for knowing which findings are important. That instinct comes from clinical experience. She expects doctors to spend less time on routine tasks and more time on personalized, patient-centered care. Some other questions that we answered in this episode: Is your biological age score accurate? Are epigenetic tests reliable? Which longevity tests are worth getting? Which longevity supplements actually work? 👤👤Learn about our guest: Hillary Lin, MD, is a Stanford-trained, board-certified internal medicine physician and co-founder and CEO of Curator. Her work spans patient care, longevity medicine and health technology. She hosts The Longevity Show and writes The Longevity Letter, helping people understand advances in medicine and AI and make better health decisions. 🅾 🅾 Connect with Dr Lin: Website and clinical work: https://hillarylinmd.com Curator: https://curator.med The Longevity Show: https://hillarylinmd.com/podcast The Longevity Letter: https://hillarylinmd.com/newsletter Instagram: https://www.instagram.com/hillarylinmd/ LinkedIn: https://www.linkedin.com/in/hillarylinmd YouTube: https://www.youtube.com/@hillarylinmd Medical Disclaimer: The content of this episode is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Listening to or watching this podcast does not create a doctor-patient relationship with the host or any guest. Views expressed by guests are their own and do not necessarily reflect those of 9 to 5 Wellness or Tone and Strengthen LLC. 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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  • S1 · E181
    Friday · 30 min

    It’s Not Willpower: The Real Reason You Snack at Night | With Brian Parana

    It’s 8 PM, the game is on, you’re tired, and the bag of chips is already open. Sound familiar? If you snack late at night, you probably don’t have a willpower problem. You have a planning problem. This week on 9 to 5 Wellness, Aesha Tahir talks with Coach Brian Parana, a men’s health coach with more than 23 years of experience and host of the Driven for Health podcast. They get into what really drives late-night cravings for busy professionals, why eating on the move sets you up for a nighttime crash, and how to eat well at airports, conferences and client dinners without feeling deprived or out of place. You’ll also learn Brian’s AIM Principle, a simple three-step habit you can start using this week to cut down on mindless snacking. In this episode, you’ll learn: Why late-night cravings come from your environment, stress, sleep and habits, not a lack of willpower The chip math: about 10 calories per chip, 15 per tortilla chip, and how dip turns a few chips into a 250-calorie snack Why eating straight from the bag makes you eat much more than eating from a bowl What one chip “costs” you: 30 seconds at 350+ watts on the Assault Bike Why “what gets scheduled gets done” applies to lunch too What actually counts as a “binge,” and why the occasional ice cream isn’t a big deal How coffee-only mornings lead to the 2–3 PM crash, and Brian’s 12-hour overnight eating window Airport survival strategies: map your terminal, pack food, and order protein with double vegetables How to handle client dinners and steakhouse meetings without standing out Aesha’s go-to work-dinner trick: box up half before you start eating Time Markers 00:00 The hidden calorie math of chips and dip 01:00 Welcome Coach Brian Parana: midnight munchies and meals on the move 03:00 What’s really driving late-night cravings 04:30 Bag vs. bowl: why portions get away from us 06:30 Sleep, stress, alcohol and learned habits 08:00 10 calories on the Assault Bike = one chip 10:00 Busy professionals don’t have a mealtime, just a packed calendar 11:30 What is a “binge,” really? 13:00 Schedule lunch like a meeting, plus Sunday meal prep 14:30 Why you need buffer time between meetings 15:30 The 2–3 PM crash and the 12-hour overnight rule 17:00 Listener question: eating healthy when you travel every week 18:00 Brian’s Eating on the Go strategies for airports 20:30 Brian’s airport go-tos: traveling with family vs. solo 23:00 Conference buffets: high volume, low calories 24:00 Steakhouse client dinners: fitting the meal into your day 26:00 The “pack half to-go” trick 27:00 The AIM Principle: Ask, Identify, Make the move 29:00 You choose your actions, not your consequences The AIM Principle A – Ask: Is this moving me toward my health goals or away from them? I – Identify: What happens as a result if I eat this, or don’t? M – Make the move: Adjust the rest of your day (for example, skip the bread basket after that 200-calorie Biscoff on the plane). Connect with Coach Brian Parana Podcast: Driven for Health (look for his Eating on the Go series) Instagram: https://www.instagram.com/coachbrianparana/ Connect with Aesha Tahir Website: aeshatahir.com LinkedIn: linkedin.com/in/aeshatahir Instagram: @tone_and_strengthen Brand partnerships: 9to5wellness.com/brand-partnership 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/

    • Transcript
  • S1 · E180
    October 18 · 44 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/

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  • S1 · E179
    October 17 · 50 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/

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  • S1 · E178
    October 12 · 1 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/

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  • S1 · E177
    October 8 · 50 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/

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  • S1 · E176
    October 5 · 47 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/

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  • S1 · E175
    October 2 · 16 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/

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  • S1 · E174
    September 27 · 22 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/

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  • S1 · E173
    September 25 · 20 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/

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  • S1 · E172
    September 20 · 14 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/

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  • S1 · E171
    September 18 · 37 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: Remember your core values behind the task Engage fully with what you're doing Accept nervous thoughts and sensations without fighting them Detachment 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/

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  • S1 · E170
    September 14 · 32 min

    Fall Forward _ Why Autumn Is Your Real New Year

    Forget January — fall is the smartest, most natural time to reset your goals. In this episode, we break down the science of why autumn motivation actually works better than New Year's resolutions, walk through a practical 90-day goal review framework, and dig into specific healthspan and fitness goals worth building into your fall. What You'll Learn Why January is biologically and psychologically one of the worst times to set new goals — and why fall works with your body instead of against it The physiology behind fall motivation: circadian shifts, sleep quality, and training performance A four-step framework for reviewing and resetting your goals for the rest of the year A full menu of healthspan-focused fitness goals, from strength training to sleep to metabolic health Why career and health goals can't actually be separated from each other. 00:00 Weekend Welcome 00:26 Why Fall Resets 02:08 New Year Myth 06:40 Fall Biology Boost 09:39 Fall Audit Framework 10:46 Four Step Reset 18:20 Healthspan Over Fitness 21:12 Strength For Longevity 24:50 Cardio And Mobility 27:22 Recovery And Labs 29:50 Personal Fall Motivation 31:49 Homework And Wrap Up Learn more about our working with Aesha Tahir https://9to5wellness.com/workwithus/ Learn more about Aesha’s Movement Assessment and Consultation https://toneandstrengthen.com/fitness-coaching/ 🔬🧪👩‍🔬Related Articles Surprising Ways Your Body Changes in the Fall 📚📖Books on the Topic The Autumn Reset Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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  • S1 · E169
    September 11 · 42 min

    Fitness for Fully Booked Dads

    I hear it all the time from my male patients and clients: "I don't have time to work out." So in this episode, I wanted to dig into that excuse with someone who lives it himself. I sat down with Coach Brian Parana, a men's health coach with over 23 years of experience helping busy professionals and elite athletes — including an Olympic silver medalist and a CrossFit world champion — improve their body, energy, and day-to-day habits without sacrificing their careers or families. Brian is also a dad of four, self-employed since 2010, and just as busy as the guys who come to him for help. His message going in was simple: busy dads don't need more time. They need a better plan. Here's what we covered: "No time" is usually a priorities problem, not a time problem. Everybody wastes some time — Brian shared a client example of someone who wasn't sleeping because he was up late watching shows, which then killed his morning workout window. The fix started with an honest question: what's actually more important to you? Drop the all-or-nothing gym mindset. If you're working out three days a week, you're already more consistent than most people for life. You don't need an hour a day — you need a plan that fits where you are right now. You can't out-train a bad diet. If your nutrition is dialed in, a 20–30 minute circuit three to four days a week is enough for most people who aren't training for a specific event. The simple workout template we love: push, pull, shoulder press, legs, and core — five sets of ten reps each. Twenty to twenty-five minutes and you've covered your whole body. Protect your lunch hour like a real boundary. Brian pushes clients to treat their lunch break as protected time to move, not more meeting time — it makes the rest of the workday more productive too. Match your workout to your actual energy, not an ideal schedule. If you're mentally fried after work, a solo gym session probably won't stick — pickleball, a class, or meeting a friend might work better than forcing it. Turn socializing into movement. Trade a sit-down dinner for a hike, walk and talk with your spouse instead of sitting on separate screens, or join a rec league — adult basketball, pickleball, a running club. Sleep and small daily habits matter more than people think — they're often the quiet reason a workout plan falls apart in the first place. This isn't just about how you look. Brian was direct about the health stakes — waist and neck measurements tied to increased risk of heart disease, blood pressure issues, and diabetes — and why building strength and functionality now (especially in your 40s and 50s) pays off for the long run. Brian shared some incredible client transformations in this one too, so if you want the full stories, give the episode a listen. Huge thanks to Brian for joining me — this was such a practical, no-excuses conversation. ⏱️⏱️Time Markers 00:00 Fitness for Busy Dads 01:17 Meet Coach Brian Prana 04:46 Why Fitness Matters Now 07:31 Dad Stress and Burnout 10:17 Finding Time and Priorities 14:28 Ditch the All-or-Nothing 17:52 Simple Workouts and Nutrition 21:33 Make Movement Social 22:34 Logistics With Your Partner 22:54 Schedule Reality Check 24:10 Family Walks and Workouts 25:12 Lunch Break Boundaries 26:53 Beat After Work Burnout 30:01 Health Wake Up Calls 33:54 Movement Social Life 35:52 Client Transformations 40:04 Five Pattern Workout 42:01 Simple Wrap Up 👇⬇️Learn more about our guest Brian Parana & his pod 👇⬇️ https://podcasts.apple.com/us/podcast/driven-for-health-nutrition-and-weight-loss-for-men-over-40/id1841880571 📚📖Books on the Topic The Fitness Mindset: Eat for energy, Train for tension, Manage your mindset, Reap the results No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness 🔬👩‍🔬Discover more on Aesha's blogs on this topic https://toneandstrengthen.com/wellness-blog/ Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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  • S1 · E168
    September 6 · 45 min

    Nutrition for Every Phase of Your Cycle and Life

    This episode of the 9 to 5 Wellness Podcast features a conversation with Kristina, a nutritionist specializing in anti-inflammatory nutrition. The discussion covers women's nutritional needs across menstrual phases and life stages, including pregnancy, postpartum, perimenopause, and menopause. Topics covered include: Cycle Syncing An overview of the four menstrual phases—menstruation, follicular, ovulation, and luteal—framed through an "inner seasons" model, along with corresponding food strategies: Menstruation: warm meals supporting iron and magnesium intake Follicular phase: lighter, protein-forward meals, fermented foods, and intermittent fasting as an option Ovulation: cruciferous vegetables, fiber, and anti-inflammatory foods Luteal phase: balanced plates with complex carbohydrates, zinc, and B vitamins to address cravings and energy needs Perimenopause and Menopause A discussion of physiological changes during this life stage, including increased insulin resistance and central weight gain. Topics include blood sugar balance, gut health, eating breakfast before coffee, and maintaining consistent strength training for muscle and bone support. ⏱️⏱️Time Markers 00:00 Cycle Syncing Overview 01:10 Meet Cristina 02:26 Endometriosis Journey 04:56 What Is Cycle Syncing 07:45 Menstrual Phase Nutrition 10:14 Follicular Phase Fuel 13:12 Ovulation Phase Support 14:43 Luteal Phase Cravings 18:13 Work Energy in Luteal 23:12 Meal Prep for Busy Weeks 28:44 Perimenopause Metabolism Shifts 36:28 Bone Health and Strength 38:18 Quick Tips and Wrap Up Learn more about our guest Kristina Krasteva https://www.linkedin.com/in/k-krasteva/ Learn more about Kristina's anti-inflammatory nutrition program here- https://the-8week-inflammation-reset.carrd.co/ 🔬🧪👩‍🔬Related Research Studies Dietary energy intake across the menstrual cycle The Impact of the Menstrual Cycle on Nutrient Metabolism 📚📖Books on the Topic Cooking in Sync with Your Cycle Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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  • S1 · E167
    September 3 · 28 min

    A conversation with MedFit Education Foundation Founder

    On this episode of the podcast, I sat down with Lisa Dougherty, founder and CEO of the nonprofit MedFit Education Foundation, to talk about advancing education at the intersection of healthcare, fitness, and wellness. Lisa shared that she launched the foundation in 2017 to address the fitness industry's lack of training for working safely with chronic disease, medical conditions, and disabilities. She started with free weekly webinars, then moved to multidisciplinary university-based conferences, before pivoting in 2020 to online education. She walked me through creating 23 online medical fitness specialist certificate programs and launching a global virtual conference featuring 90 sessions across multiple time zones with six-month access, CEUs for several certifying bodies, and high-profile speakers donating their time. Lisa also opened up about how her breast cancer diagnosis helped motivate the virtual conference as a legacy-building, positive project. Sign-up for the Med Fit Educational Virtual conference with the link below: https://fbasucceed.com/medfit Use code LISAVIP for a discounted $99 rate. Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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  • S1 · E166
    August 31 · 22 min

    Winning the Talent War for Organizations

    In this episode of 9 to 5 Wellness, I dig into why organizations really win or lose the talent war — and it's not about pay or flashy perks. It comes down to the day-to-day reality of culture. I talk about the "values versus reality" gap: employees don't judge culture by what's written in the handbook, they judge it by how time off requests, deadlines, and tough quarters actually get handled. I walk through a few composite examples that show how this plays out — unlimited PTO policies that end up reducing the vacation people actually take, wellness apps rolled out while teams stay understaffed, "we're family" messaging that gets contradicted the moment layoffs hit, and one-off wellness weeks that never touch the after-hours expectations driving people into the ground. Taken together, these patterns show how performative wellness quietly erodes trust. My take: wellness has to be treated as infrastructure, not a program. That means trained managers, flexibility that's consistently honored (not just offered), recognition that's genuine, health and stress support that runs year-round instead of once a year, and leaders who actually model boundaries instead of just talking about them. I also make the case for tracking real-time retention signals instead of relying on annual surveys, learning from how other industries approach this, and building programs with real ownership, real budget, and room to keep adjusting over time. ⏱️⏱️Time Markers 00:00 Welcome And Theme 01:36 Values Versus Reality 03:09 Culture Is Daily Habits 04:39 Perks Can Be Copied 06:10 Wellness As Slide Deck 06:48 Four Wellness Fails 11:56 Wellness As Infrastructure 13:31 Leadership Sets Policy 15:44 Measure Retention In Real Time 16:45 Learn Beyond Your Industry 19:33 Built To Last Programs 21:07 Final Takeaway And Outro 👇⬇️ Learn More About Aesha Tahir and Working With Her👇⬇️ 9 to 5 Wellness Bring Us to Your Team 🔬🧪👩‍🔬Related Research Studies Using performance management to win the talent war The War for Talent 📚📖Books on the Topic Winning the War for Talent: How to attract and retain top performers The Employee Experience Advantage Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com. You can learn more about our programs at: https://toneandstrengthen.com/workshops-trainings/. 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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  • S1 · E165
    August 27 · 45 min

    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. ⏱️⏱️Time Markers 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 👇⬇️ Learn more about our guest Melissa Durham👇⬇️ Dr. Melissa Durham: https://www.thepainpharmacist.com/ 🔬🧪👩‍🔬Related Research Studies A systematic review of diversity, equity, and inclusion Diversity, Equity, and Inclusion (DEI) Research 📚📖Books on the Topic Diversity Equity & Inclusion for Organizations 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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  • S1 · E164
    August 24 · 38 min

    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. ⏱️⏱️Time Markers 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 👇⬇️Learn more about our guest Bose Akadiri 👇⬇️ 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 ✍️📝Articles on the topic ✍️📝 Why Joy Is the Missing Ingredient for Career Growth? 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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  • S1 · E163
    August 21 · 45 min

    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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