The Functional Edge- Longevity & Performance
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- 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[...]
- 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[...]
- 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.
- 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 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.
- 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[...]
- 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 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.
- 🎙️🎧 In this podcast episode 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.
- 🎙️🎧 In this podcast episode, I'm addressing common barriers like women avoiding weights due to “bulky” myths and men skipping leg day
- 🎙️🎧 In this epsiode I’m chatting with Lynne Bowman on Reversing Type 2 Diabetes, Cutting Sugar, and Eating Real Food
- 🎙️🎧 Are you a busy high-achiever struggling to find time for health? Discover how small daily actions and time-efficient workouts can drastically improve your life.
- 🎙️🎧 I dive deep into optimal protein intake for a longer healthspan! 📈💪 Discover science-backed guidelines, debunk myths, and find your perfect protein goal!
- Are collagen supplements really worth the hype? Discover the truth about collagen, its role in our bodies, and how it might benefit you!
- 🎙️🎧 With the unofficial start of summer and temperatures soaring, I’m talking about the most crucial wellness tips of the season and yes they’re free.
- 🎙️🎧 in this episode, I'm taking a deep dive into metabolic health with Dr. Pankaj Rajvanshi. Learn about GLP-1 medications and how they're changing the landscape of obesity care.
- 🎙️🎧 In this episode, we are discussing the science and practical “why” of protein supplementation for weight management, metabolic health, and sports performance.
- 🎙️🎧 In this episode, we’re discussing how to navigate entrepreneurship and motherhood by living in alignment with a clear “why” with Kristen Oja - CEO of STAT Wellness.
- 🎙️🎧 In this episode, we’re taking a deep dive into hypothyroidism as a “silent epidemic” behind fatigue and weight-loss resistance with Dr. Kevin Smith
- 🎙️🎧 In this episode, we’re talking about finding joy and happiness in an overstimulated world that often treats happiness as a future destination.
- 🎙️🎧 In this episode, I’m sharing why obesity is classified as a chronic, complex disease rather than a willpower problem, reflecting insights from the Obesity Medicine Association’s annual conference in San Diego.
- 🎙️🎧 In this episode,I’m sharing a valuable wellness tip based on a European Heart Journal study using UK Biobank data from over 100,000 people. The study found that just 4% of your daily activity can significantly reduce your chronic disease risk.
- 🎙️🎧 In this episode, we are talking about how to integrate exercise into healthcare as “exercise is medicine,” featuring Graham Melstrand, founder and CEO of Active Sport Advisory.
- In this episode, we’re breaking down the real truth about getting visible ab definition—and it has nothing to do with starving yourself or living in the gym.
- 🎙️🎧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. ✨
- 🎙️🎧 In this episode we are discussing “five pillars of health” a blueprint for preventing and often reversing chronic conditions such as type 2 diabetes, heart disease, and high blood pressure.
- 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.
- 🎙️🎧 In this episode learn how to practice diaphragmatic (belly) breathing which is a quick way to reduce stress, lower blood pressure, and feel grounded.
- 🎙️🎧 In this episode we’re addressing high performers and leaders who routinely overgive—saying yes when their body says no, volunteering for crises, and carrying others’ slack.
- 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.
- 🎙️🎧 Learn how to improve your balance, which can take you from dependence to wellness ✨
- 🎙️🎧 Learn how to improve your balance, which can take you from dependence to wellness ✨
- 🎙️🎧 Learn why sustainable beauty isn't just about what’s in your cabinet—it's about the ecosystem within you. 🌿✨
- In this episode I'm outlining three main reasons your “full switch” may be off.
- In our hustle culture and an “always on” mindset make breaks difficult for high performers and entrepreneurs.
- 🎙️🎧 In this episode I’m discussing the importance of creating inclusive workplaces for different personality types like introverts and extroverts with Benjamin Friedman
- 🎙️🎧 In this episode I’m discussing the importance of creating inclusive workplaces for different personality types like introverts and extroverts with Benjamin Friedman
- 🎙️🎧 In this episode find out the ideal sitting to standing ratio.
- 🎙️🎧 In this episode I’m sharing my experience of my Run30 streak!
- 🎙️🎧 This episode I’m taking into account how many hours of a day are under our control. The answer might surprise you!
- 🎙️🎧 In this special 101st episode of the podcast, I’m celebrating YOU & sharing my personal journey plus the invaluable life lessons I learned in 2025.
- 🎙️🎧 In this episode you’ll learn benefits of Pilates workout.
- 🎙️🎧 Tune in to learn how to make discipline easier by focusing on building an identity and why true discipline becomes almost effortless once it's ingrained in your routine.
- 🎙️🎧 In this podcast episode we are diving into the topic of visceral fat—its physiology, its profound health impacts, and ways to manage it.
- You will learn practical ways to measure and improve muscular strength and endurance, actionable advice for you if you are looking to enhance your functional strength and overall muscle health.
- With a new job as a clinical exercise physiologist, a fresh living situation, and a reinvigorated passion for music and reading, I'm reflecting on personal growth and the transformative power of embracing one's personal values.
- 🎙️🎧 In this episode I’m sharing lessons I learned during the 1 hour and 21 minutes of running a recent USATF 15K race.
- 🎙️🎧 In this episode I’m taking a deep dive into importance of making exercise a top priority, drawing from my consistent 14-year workout routine. Learn about your health savings account and how to compound the interest on it.
- Joan sheds light on flawed metrics like BMI, the impacts of hormones like cortisol and leptin, and the controversial new weight loss drugs. We also explore the critical role of exercise and mindful eating in tackling obesity.
- 🎙️🎧 We are diving into practical tips for improving sleep habits, managing stress, and breaking the cycle of burnout, especially for overachievers. 💡
- Learn actionable tips on how regulating your exposure to natural light, understanding melatonin production, and syncing with the Earth's day-night cycle can drastically improve your health and energy levels.
- Our guest Allie shares her inspiring journey from being an athlete to overcoming personal health challenges and becoming a bodybuilding pro. Discover the factors affecting metabolism and get practical tips for weight loss, including the importance of stress management, sleep, and gut health.
- I'm reflecting on my personal and professional achievements and challenges over the past year. Join me as I discuss my podcast’s growth, my speaking engagements, and my fitness milestones, including running over 1,000 miles.
- If you are looking for answers on how to build muscle mass naturally then this episode is for you. In this episode I'm taking a deepdive into importance of building muscle mass for women and what are the bext approaches to build muscle mass with the 2009 Miss Universe title holder, Angela Beyer.
- In this episode Dr. Campbell sheds light on obesity from a unique perspective, discussing it as a symptom of modern environmental and lifestyle factors. We are exploring the foundational biochemistry needed for optimal health, the role of stress, the importance of movement, and practical tips on maintaining a nutrient-dense diet. Tune in for an enlightening[...]
- 🎙️🎧 Get ready for an inspiring episode filled with gratitude and actionable tips to level up your Christmas day and your wellbeing in 2025. This is one convoyou don’t want to miss! 💡
- Learn why: stretching might not be the remedy you thought it was, and discover the importance of muscle activation and stability.
- In this episode we are talking about all things longevity. Dr. Tom Rifai, a visionary in health and tech longevity lifestyle medicine joins us to undertand the five keys to longevity.
- In this episode we break down the impact of sugar and fructose on our health, touch on how to read those pesky food labels, and share simple lifestyle changes that can mitigate sugar's detrimental effects.
- In this episode we are diving into how pushing boundaries can build resilience, confidence, and rich relationships.
- We often focus predominantly on building a solid retirement fund. It is just one piece of the puzzle when it comes to preparing for life after work. In this episode we dive into the non-financial components of retirement planning that are crucial for a smooth transition.
- Whether you are seeking to kickstart a new exercise routine or looking to elevate your current program to optimize results, understanding the fundamental principles of exercise programming is key. In this episode I’m taking a deep dive into the FITT-VP Principle
- We have big dreams but often we are get stuck in the norms of life. We lose the excitement and purpose we once had. Every day is a chance to change direction and explore what’s possible. Afterall, we only get one chance at life.
- Anyone who has tried to change, knows just how difficult simply starting a new thing, like going to the gym for the first time, cooking a healthy meal, starting a new job, and going on a date after a long time.
- One of the questions that keeps coming up in my conversation with my clients is; what type of exercise is better for your health: aerobic or anaerobic. While there’s no shortage of benefits when it comes to the two types of exercises but they do have essential differences, like how your body uses energy and[...]
- Corporate Wellness, Health & NutritionIf you've been hitting a wall with your weight loss journey, you're definitely not alone. In today's podcast episode, we're diving into the complex world of metabolism and weight loss, inspired by a question from one of the podcast listeners. So, lets dive into how to fix a broken metabolism.
- Ever wonder how does exercise impact metabolic health? 🌟🌟🌟 Many of you are familiar with the calorie burning effects of exercise and its role in making you look thinner. But its most significant impact isn’t a just a smaller waistline. Its greatest benefits is the positive impact it has on your metabolic health.
- One of the questions that keeps coming up in my parctice is: "Why is it so hard to lose weight?" This question opens the door to a conversation relevant to many, as more than half of American adults want to lose weight.
- Have you ever felt so exhausted after a long day at work that exercising seems like an impossible task? We are going to address these symptoms in this episode and explore, why your fatigue can be a sign of iron deficiency anemia? You’re not alone. Many of my clients face the same challenge, especially if[...]
- 🎙️🔥 Learn about the essential role that your diet plays in the process of building muscle and shedding fat, recognizing that achieving muscle growth and fat loss is just as dependent on nutrition as it is on resistance training. Whether you want to: enhance sports performance, lose weight, change your body composition and achieve longevity.[...]
- A lot of my clients ask me how can they know if they have a postural dysfunction or if their posture is off. Assessing your posture is easy and can be done right at home without any equipment. Importance of regular posture assessments to prevent back pain and other issues. We talk about two practical[...]
- In this episode we explore what constitutes good posture, the impact of gravitational stress on our bodies, and debunk the myth of a 'perfect posture.' There are practical tips for improving posture, such as taking regular breaks, adjusting monitor height, and proper sitting techniques. Tune in to learn how small changes can lead to a[...]
- A metabolic health assessment considers a series of biomarkers that can help you track your current metabolic health. As well as how likely you are to develop serious chronic conditions later in life. Learn more in this episode.
- When it comes to creating a sustainable, healthy lifestyle consistency is key. It’s the actions you take MOST of the time that creates lasting results. But you probably know this, right? So, what’s holding you back? What’s creating friction? Learn in todays episode how perfectionism and focusing on outcomes keeps us behind.
- On the surface skipping meals sounds like a strategy for weight loss and caloric restriction but it can wreak havoc on your metabolic health. Food helps power every system in your body, so it’s important to provide your body with nourishment it needs . Eating at regular intervals is important.
- Employee Benefits, Health & Nutritionantidiet, dietsdontwork, food, nutrition, scarcitymindset, wellbeing🌿🌿🌿In this episode we'll explore why restrictive eating is not good for us and you will learn tips I apply myself and give to my clients when it comes to eating healthy without feeling deprived.
- Uncover the hidden key to longevity in our latest 9 to 5 Wellness episode on VO2 max! You will learn its impact on your health and longevity.
- Employee Benefits, Health & NutritionTargeting Viscral Fatbody fat, fat, metabolic health, visceral fatIn this episode, we delve deep into the silent and dangerous enemy lurking within - visceral fat. Unveiling the insidious health risks associated with excess visceral fat, we shine a spotlight on the pivotal role it plays in various chronic conditions.
- Body composition is a useful tool to evaluate your metabolic health by understanding the breakdown of body into its core components: fat, protein, minerals, and body water. The scale and Body Mass Index which are more traditional ways to measure health, won’t tell you how much of your body is made up of fat and[...]
- Health & Nutritionhealth tips, metabolic health, metabolic syndrome, nutrition, preventive health, weightlossDid you know that metabolic syndrome affects a lot of people in the United States? Around 1 in 3 adults have it. But the good news is, you have the power to prevent it. In this episode we will dive into risk factors of metabolic syndrome and making healthier food choices to prevent and reverse[...]
- Employee Benefits, Health & Nutritionmetabolic syndrome, obesity, public health, sedentary habits, sedentary lifestyle, weight managementThe structure of our lives – working, driving, sitting to eat, and sitting to relax – can trap us into a sedentary lifestyle. For the typical person, more than half of their day is spent sitting. A normal office worker sits a shocking 15 hours every single day. This trend has snowballed into the development[...]
- In our fast-paced, technology-driven culture, many of us struggle to get enough sleep. 😴 Whether it's spending long hours at work, being glued to our electronic devices that disrupt our natural sleep patterns, or dealing with excessive work stress, these factors prevent us from getting the recommended 7-8 hours of sleep that we need each[...]
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