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# 9 to 5 Wellness Podcast

9 to 5 Wellness podcast about wellbeing of busy professionals.

## Sitemaps

- [XML Sitemap](https://9to5wellness.com/sitemap.xml): Contains all public & indexable URLs for this website.

## Pages

- [Homepage](https://9to5wellness.com/) - In this 9 to 5 Wellness Podcast show I’ll dive into meaningful discussions with industry leaders from healthcare, technology, finance, human resources, pharmaceuticals, government, and many more, sharing insights on investing in human capital.
- [Brand Partnership](https://9to5wellness.com/brand-partnership/) - Where Brands Meet Busy Professionals The 9 to 5 Wellness Podcast helps brands connect with professionals, HR leaders, executives, and decision-makers who are actively investing in their health, careers, workplace culture, and employee wellbeing. Our audience doesn’t just scroll past content. They listen, engage, and take action. These listeners are actively searching for solutions that
- [Collaborator](https://9to5wellness.com/collaborator/) - Let’s Collab to Create Something Special A simple 45-minute conversation you share your expertise on how to help striving busy professionals live a healthier life and grow their career. You get to share your story to inspire others to achieve more. My team turns it into content we can both use to help our followers
- [Episodes](https://9to5wellness.com/episodes/) - EpisodesSearch Episodes...SearchAllHealth & NutritionLifestyleBeating Headaches and Neck PainIn this episode I'm discussing tight shoulders and chronic headaches that hurt focus and productivity with Dr. Jono Taves, a…Finding the Common Language – Decoding Fitness Guidelines and GoalsIn this episode I'm interviewing, Rick Howard, an associate professor of applied sports science at West Chester University, about translating…Q
- [Contact](https://9to5wellness.com/contact/) - Contact UsAbout 9 to 5 Wellness is a podcast about 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
- [Test](https://9to5wellness.com/test/) - Thank you for your interest in scienceGreat for Any Organization-“Aesha is excellent on her podcast and there’s lots of opportunity to learn how health acts as a business strategy. Aesha does a good job of cutting through the noise and looking at the actual return on investment when it comes to employee wellbeing.” -Brian ParanaVery
- [Footer](https://9to5wellness.com/footer/) - . LET’S STAY CONNECTED, love aesha Enter your email addressSign Up
- [Blog](https://9to5wellness.com/blog/)

## Episodes

- [Beating Headaches and Neck Pain](https://9to5wellness.com/episode/beating-headaches-and-neck-pain/) - Show NotesTranscriptBehind the ScenesShow Notes 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
- [Finding the Common Language - Decoding Fitness Guidelines and Goals](https://9to5wellness.com/episode/finding-the-common-language-decoding-fitness-guidelines-and-goals/) - Show NotesTranscriptBehind the ScenesShow Notes 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
- [Q and A on Intermittent Fasting](https://9to5wellness.com/episode/q-and-a-on-intermittent-fasting/) - Show NotesTranscriptBehind the ScenesShow Notes 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
- [Strength at Every Age](https://9to5wellness.com/episode/strength-at-every-age/) - Show NotesTranscriptBehind the ScenesShow Notes 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,
- [The People Equation-Cultivating Relational Wellness in Workplace](https://9to5wellness.com/episode/the-people-equation-cultivating-relational-wellness-in-workplace/) - Show NotesTranscriptBehind the ScenesShow Notes 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
- [The Functional Edge- Longevity & Performance](https://9to5wellness.com/episode/the-functional-edge-longevity-performance/) - Show NotesTranscriptBehind the ScenesShow Notes 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,
- [Built to Last-Protecting Bone Health](https://9to5wellness.com/episode/built-to-last-protecting-bone-health/) - Show NotesTranscriptBehind the ScenesShow Notes 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
- [Understanding Macros 101](https://9to5wellness.com/episode/understanding-macros-101/) - Show NotesTranscriptBehind the ScenesShow Notes 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
- [Celebrating 150 Episodes and Going All In](https://9to5wellness.com/episode/celebrating-150-episodes-and-going-all-in/) - Show NotesTranscriptBehind the ScenesShow Notes 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
- [Applying Time Under Tension at Work](https://9to5wellness.com/episode/applying-time-under-tension-at-work/) - Show NotesTranscriptBehind the ScenesShow Notes 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
- [Dark Chocolate - From Bean to Your Health](https://9to5wellness.com/episode/dark-chocolate-from-bean-to-your-health/) - Show NotesTranscriptBehind the ScenesShow Notes 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
- [Mold Toxicity and Your Health](https://9to5wellness.com/episode/mold-toxicity-and-your-health/) - Show NotesTranscriptBehind the ScenesShow Notes In this podcast interview I’m chatting with Milli Kumar, the visionary co-founder of Eat Kinda, a pioneering plant-based ice cream brand. In this post we’re looking at “The Cauliflower Ice Cream Revolution.” We are talking about the intriguing journey of creating the world’s first cauliflower-based ice cream and the shared
- [The Cauliflower Ice Cream Revolution](https://9to5wellness.com/episode/the-cauliflower-ice-cream-revolution/) - Show NotesTranscriptBehind the ScenesMembers Only TipsShow Notes In this podcast interview I’m chatting with Milli Kumar, the visionary co-founder of Eat Kinda, a pioneering plant-based ice cream brand. In this post we’re looking at “The Cauliflower Ice Cream Revolution.” We are talking about the intriguing journey of creating the world’s first cauliflower-based ice cream and
- [The 85% Rule - The Power of Doing Less at Work](https://9to5wellness.com/episode/the-85-rule-the-power-of-doing-less-at-work/) - In our fast-paced world that's constantly pushing for perfection, it's easy to get caught up in the hustle cycle. In this blog post we're looking at "The 85% Rule." In this podcast episode we're diving into a pressing work-life issue raised by a listener, Brittany, who feels overwhelmed by the constant chase for productivity. Here's
- [Manifesting Your Aligned Career](https://9to5wellness.com/episode/manifesting-your-aligned-career/) - Manifesting Your Aligned Career: A Step-by-Step Guide In a world where everyone is searching for meaning in their professional lives, finding the right career path can feel overwhelming. Recently, I attended a series of Tech Week events in New York City, which led to a revelation that has shifted my professional journey. I realized that
- [Basics of Strength Training](https://9to5wellness.com/episode/basics-of-strength-training/) - In this episode I'm diving into why busy professionals often have low muscle mass and how strength training builds muscle, boosts metabolism, and protects bones. I'm addressing common barriers like women avoiding weights due to “bulky” myths and men skipping leg day (“Johnny Bravo dilemma”). You can learn why strength training is necessary for longevity,
- [Optimal Protein Intake for Healthspan](https://9to5wellness.com/episode/optimal-protein-intake-for-healthspan/) - In this episode I dive deep into optimal protein intake for a longer healthspan! 📈 Discover science-backed guidelines, debunk myths, and find your perfect protein goal! Listen now! #Protein #Healthspan #WellnessPodcast In this epsiode I'm diving into how to calculate optimal daily protein intake for healthspan, clarifying that the protein RDA (0.8 g/kg or 0.36
- [Nutrition Made Simple with Brownies for Breakfast](https://9to5wellness.com/episode/nutrition-made-simple-with-brownies-for-breakfast/) - In this episode we are diving into simple nutrition tips needed to stay healthy and to reverse type-2 diabetes. Our guest, Lynne Bowman discussed common issues many face, such as the complexity of nutritional advice and the overwhelming amount of health information available. Moreover, she highlighted the challenge of integrating nutritious eating into a busy
- [Why Health is Your Ultimate Business Strategy](https://9to5wellness.com/episode/why-health-is-your-ultimate-business-strategy/) - Why Health is Your Ultimate Business Strategy - In this episode you can learn why high-achieving professionals must prioritize exercise, nutrition, and sleep as a high-ROI strategy for performance and family life, not “time away” from work. I'm chatting with Health Coach, Brian Prana, who has over 23 years of experience and who has trained
- [Understanding Collagen Supplementation](https://9to5wellness.com/episode/understanding-collagen-supplementation/) - Are collagen supplements really worth the hype? Discover the truth about collagen, its role in our bodies, and how it might benefit you! Tune in to thisepisode of the podcast with me🌟 #HealthTalk #Podcast 00:00 Welcome to the Podcast 00:52 Solo Update in NYC 01:46 Why Collagen Everywhere 02:40 What Collagen Does 03:35 Do We
- [Three Wellness Tips for Summer that Don't Cost a Thing](https://9to5wellness.com/episode/three-wellness-tips-for-summer-that-dont-cost-a-thing/) - Ready to glow up without draining your wallet? I'm breaking down three completely free wellness tips to help you thrive all summer long. From zero-cost sunlight hacks to maximizing local green spaces, tune in to learn simple ways to boost your mood and health! Leave a review on your choice of podcast platform. Send us
- [Memorial Day Edition - Value of Sacrifice](https://9to5wellness.com/episode/memorial-day-edition-value-of-sacrifice/) - Dive into our Memorial Day special. I'm sharing my personal journey through the Murph challenge, a powerful tribute to our fallen heroes. You can listen to my reflection on the Murph workout and the spirit of those who inspire us to live fully. 🌟🇺🇸 #MemorialDay #WellnessJourney #PodcastEpisode Send us Fan Mail 🌟 🌟 🌟 If
- [Metabolic Dysfunction & the Role of New Weightloss Drugs](https://9to5wellness.com/episode/metabolic-dysfunction-the-role-of-new-weightloss-drugs/) - In this episode I'm taking a deep dive into metabolic health with Dr. Pankaj Rajvanshi. Learn about GLP-1 medications and how they're changing the landscape of obesity care. Discover how GLP-1 medications are revolutionizing obesity treatment and what it means for you. #9to5WellnessPodcast #MetabolicHealth #GLP1 00:00 Show Introduction 01:16 Meet Dr Rajvanshi 02:43 Metabolic Dysfunction
- [Prioritizing Protein in the Weight Loss Equation](https://9to5wellness.com/episode/prioritizing-protein-in-the-weight-loss-equation/) - In this episode, I'm joined by Robard marketing and e-commerce executive Caroline Colavita. We are discussing the science and practical “why” of protein supplementation for weight management, metabolic health, and sports performance. Order Biocare products at www.biocarenutrition.com and use the code AESHA for 20% your entire order. 00:00 Welcome and Sponsor 01:14 Why Protein Matters
- [Spring Into Wellness – Refreshing Your Work Life](https://9to5wellness.com/episode/spring-into-wellness-refreshing-your-work-life/) - 🌸 Spring into Wellness! 🌼 Ready to refresh your work life? Tune in to this episode as I'm sharing actionable tips for boosting workplace wellbeing this season. Let's shake off winter together! #SpringIntoWellness #Podcast #WorkplaceWellness Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness
- [The Aligned Mompreneur](https://9to5wellness.com/episode/the-aligned-mompreneur/) - In this episode we’re discussing how to navigate entrepreneurship and motherhood by living in alignment with a clear “why.” I sat down with Kristen Oja of STAT Wellness to understand what it takes to be successful as a Mompreneur. We're talking about why authenticity, servant leadership, and building an intentional culture with flexibility and high
- [Hypo-Thyroidism and its Connection to Metabolic Dysfunction](https://9to5wellness.com/episode/hypo-thyroidism-and-its-connection-to-metabolic-dysfunction/) - In this epsiode I'm sitting down with Dr. Kevin Smith, a functional medicine practitioner and founder of the Chronic Conditions Center in Pittsburgh, to discuss hypo-thyroidism as a “silent epidemic” behind fatigue and weight-loss resistance. You can learn more about Dr. Kevin Smith at - https://www.metabolicsolutions.net Send us Fan Mail 🌟 🌟 🌟 If you
- [3 Basic Rules to Find Joy in Your Life](https://9to5wellness.com/episode/3-basic-rules-to-find-joy-in-your-life/) - In this episode, we’re talking about finding joy and happiness in an overstimulated world that often treats happiness as a future destination. 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
- [Obesity As A Disease](https://9to5wellness.com/episode/obesity-as-a-disease/) - In this episode I'm setteling a long time dabte of 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. Labeling obesity a disease can expand access to medical and surgical care, reduce stigma, and support research including GLP-1
- [Only 4% of Daily Activity can Change Your Health Profile](https://9to5wellness.com/episode/only-4-of-daily-activity-can-change-your-health-profile/) - 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. 00:00 Welcome and Updates 01:00 Why Time Is the Barrier 02:25 The 4 Percent
- [Are You Afraid of Conflicts at Work?](https://9to5wellness.com/episode/are-you-afraid-of-conflicts-at-work/) - In this episode, drawing from leadership coaching and my experience as a manager at Exos, I’m diving deep into why many managers and employees fear workplace conflict? 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
- [Prescribing Exercise as a Global Healthcare Strategy](https://9to5wellness.com/episode/prescribing-exercise-as-a-global-healthcare-strategy/) - We're exploring how to integrate exercise into healthcare as “exercise is medicine,” featuring Graham Meland, founder and CEO of Active Sport Advisory. Learn in this episode why fitness integration is now non-negotiable amid a global inactivity epidemic, aging populations, and unsustainable healthcare costs, then focus on key barriers: financial incentives, lack of physician training/confidence in
- [How to Get Toned Abs](https://9to5wellness.com/episode/how-to-get-toned-abs/) - Are you tired of doing endless crunches with zero results? 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. Discover how to structure your training for a deep, strong core. We cover the 1% nutrition tweaks that
- [Why I Exercise and You Should too](https://9to5wellness.com/episode/why-i-exercise-and-you-should-too/) - 🌟 🌟 🌟 If you liked this episode "Why I Exercise and You Should too" 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
- [3 Healthy Habits to Kickstart Your Day](https://9to5wellness.com/episode/3-healthy-habits-to-kickstart-your-day/) - 🎙️🎧 In this episode "3 Healthy Habits to Kickstart Your Day" you can learn 3 simple tips for busy mornings that feel rushed and stressful. Mornings that start with answering emails and often skipping breakfast. The three simple, repeatable habits to set the tone for the day: Drink a full glass of water immediately upon
- [The 5 Pillars of Health - A Lifestyle Blueprint for Preventing Disease](https://9to5wellness.com/episode/the-5-pillars-of-health-a-lifestyle-blueprint-for-preventing-disease/) - In this episode we are discussing a “five pillars of health” blueprint for preventing and often reversing chronic conditions such as type 2 diabetes, heart disease, and high blood pressure. Our guest Graham Hawley shares his origin story inspired by family experiences with diabetes and emphasizes personal responsibility and small weekly habit changes. We dive
- [Q and A Episode- Glycemic Index and Glucose Spike after HIIT](https://9to5wellness.com/episode/q-and-a-episode-glycemic-index-and-glucose-spike-after-hiit/) - 🌟 🌟 🌟 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
- [How to stay away from work gossip?](https://9to5wellness.com/episode/how-to-stay-away-from-work-gossip/) - In this episode, learn three tactics to neutralize workplace gossip: The “Gray Rock redirect.” Adding a genuine positive spin about the person being discussed. A direct exit with simple phrases that set boundaries and protect reputation. 00:00 Welcome to the Podcast 00:29 Weekend Races and Wins 01:45 Why Gossip Spreads 03:44 Gossip Damages Trust 05:00
- [Take a Deep Breath](https://9to5wellness.com/episode/take-a-deep-breath/) - 🎙️🎧 In this episode learn how to practice diaphragmatic (belly) breathing which is a quick way to reduce stress, lower blood pressure, and feel grounded. 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
- [Leading Without Overgiving - Strategies for High Performers](https://9to5wellness.com/episode/leading-without-overgiving-strategies-for-high-performers/) - 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. 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
- [Nutrition Q and A - Eating Fruit, and The Best Diet](https://9to5wellness.com/episode/nutrition-q-and-a-eating-fruit-and-the-best-diet/) - 🌟 🌟 🌟 If you liked this "Nutrition Q and A - Eating Fruit, and The Best Diet" 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
- [How to Relieve Neck Pain in Under Two Minutes](https://9to5wellness.com/episode/how-to-relieve-neck-pain-in-under-two-minutes/) - 🌟 🌟 🌟 If you liked this "How to Relieve Neck Pain in Under Two Minutes" 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
- [Five science backed benefits of Yoga](https://9to5wellness.com/episode/five-science-backed-benefits-of-yoga/) - In this epsiode I'm outlining five science-backed benefits: Improved mental health through parasympathetic activation Increased flexibility and balance Functional strength gains Reduced chronic pain Better sleep quality Tune in to learn more...... 00:00 Welcome and Host Intro 00:30 Sunny Day Check In 01:03 Corporate Yoga Reality 02:06 Myths and Mindset Shift 03:22 What Yoga Really
- [A two minute hack for Balance, your bodys secret superpower](https://9to5wellness.com/episode/a-two-minute-hack-for-balance-your-bodys-secret-superpower/) - In this quick “wellness bite,” learn why balance is critical for mobility and independent living, especially with age-related decline in muscle mass, proprioception, and inner-ear function. According to CDC data, one in four Americans 65+ falls each year and that falls are the leading cause of fatal and non-fatal injuries in older adults, including hip
- [Workplace Wellness - Lack of Process Visibility](https://9to5wellness.com/episode/workplace-wellness-lack-of-process-visibility/) - Did you know that 86% of executives and employees link company failure to lack of process visibility and clear roles for team members? This episode explains how to implement workplace strategies for process transparency. You'll learn how to decrease: workflow confusion Duplicated work Hidden bottlenecks Micromanagement Stress & burnout Delayed projects Revenue loss Send us
- [Sustainable Beauty - Skincare And Your Health](https://9to5wellness.com/episode/sustainable-beauty-skincare-and-your-health/) - Sustainable beauty isn't just about what’s in your cabinet—it's about the ecosystem within you. 🌿✨ I had such a great converstaion with Marquita Robinson, a cosmetic chemist with vast experience in the skincare industry, about how we often focus on "fixing" the surface, but our skin is a living canvas reflecting our internal state. In this
- [What to do, if you're constantly hungry](https://9to5wellness.com/episode/what-to-do-if-youre-constantly-hungry/) - In this episode I'm outlining three main reasons your “full switch” may be off. You'll learn about: Why skipping breakfast and running on stress hormones plays a big role? How eating “naked carbs” trigger intense hunger signals? My recommendations for feeling full. 00:00 Welcome and Episode Setup 00:43 Why You’re Always Hungry 01:06 Reason 1
- [Unplugging is the Best Work Strategy](https://9to5wellness.com/episode/unplugging-is-the-best-work-strategy/) - In our hustle culture and an “always on” mindset make breaks difficult for high performers and entrepreneurs. In thsi episode I'm sharing three benefits that I experienced last week by taking an unplugged vacation after five years. Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more
- [The Ultimate Mind Diet](https://9to5wellness.com/episode/the-ultimate-mind-diet/) - This conversation explores how thoughts, emotions, and actions have energetic value and affect biological and chemical reactions in the body, the impact of chronic rumination and prolonged stress hormones, and the concept of heart–brain coherence and humans as electromagnetic beings. You can learn more about our guest at: https://www.linkedin.com/in/catherinechadwick/ https://www.instagram.com/catherinechadwickconsulting/ https://www.facebook.com/cathchadwick.1 https://www.facebook.com/catherinechadwickconsulting/ https://www.tiktok.com/@catherine.chadwick Send us
- [How to Fix Rounded Shoulder Posture?](https://9to5wellness.com/episode/how-to-fix-rounded-shoulder-posture/) - In this episode I'm discussing the prevalent issue of rounded shoulder posture, which affects 98% of adults. Tune in to learn the three-move routine to correct this posture, including the doorway pec stretch, the W squeeze, and the chin tuck. 00:00 Introduction to the Nine to Five Wellness Podcast 00:37 Host's Personal Update and Super
- [Silent Strength](https://9to5wellness.com/episode/silent-strength/) - discuss the importance of creating inclusive workplaces for different personality types. Benjamin shares insights from his recently released book, 'Silent Strength,' which focuses on the strengths of introverted leaders. We talk about the successes of introverted founders like Larry Page and Sarah Blakely and how organizations can leverage both introverted and extroverted strengths. Tune in
- [AI & Future of Work](https://9to5wellness.com/episode/ai-future-of-work/) - 🌟 🌟 🌟 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
- [I ran every day this month - Here's what happened](https://9to5wellness.com/episode/i-ran-every-day-this-month-heres-what-happened/) - In this epsiode you can learn about my 30-Day Running streak starting on January 1st, 2026. I'm sharing the significant physical and mental benefits that experienced from running daily. Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9
- [I ran every day this month - Here's what happened](https://9to5wellness.com/episode/i-ran-every-day-this-month-heres-what-happened-2/) - 🌟 🌟 🌟 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
- [How many hours in a day are under your control?](https://9to5wellness.com/episode/how-many-hours-in-a-day-are-under-your-control/) - In this episode I'm diving into the often-overlooked third pillar of health: sleep. While nutrition and exercise are widely discussed, sleep's fundamental role in metabolic health is just coming to the forefront. Learn about how lack of sleep disrupts hunger hormones, blood sugar regulation, and increases the risk of obesity and diabetes. Discover why consistency
- [Sleepless- Your Brain and Body On Sleep](https://9to5wellness.com/episode/sleepless-your-brain-and-body-on-sleep/) - In this episode I'm diving into the often-overlooked third pillar of health: sleep. While nutrition and exercise are widely discussed, sleep's fundamental role in metabolic health is just coming to the forefront. Learn about how lack of sleep disrupts hunger hormones, blood sugar regulation, and increases the risk of obesity and diabetes. Discover why consistency
- [Getting Restorative Sleep at Night](https://9to5wellness.com/episode/getting-restorative-sleep-at-night/) - In this episode I'm diving into the often-overlooked third pillar of health: sleep. While nutrition and exercise are widely discussed, sleep's fundamental role in metabolic health is just coming to the forefront. Learn about how lack of sleep disrupts hunger hormones, blood sugar regulation, and increases the risk of obesity and diabetes. Discover why consistency
- [Sleep Deprivation and Metabolic Resistance](https://9to5wellness.com/episode/sleep-deprivation-and-metabolic-resistance/) - In this episode I'm diving into the often-overlooked third pillar of health: sleep. While nutrition and exercise are widely discussed, sleep's fundamental role in metabolic health is just coming to the forefront. Learn about how lack of sleep disrupts hunger hormones, blood sugar regulation, and increases the risk of obesity and diabetes. Discover why consistency
- [Celebrating 100 Episodes and 2025 Life Lessons](https://9to5wellness.com/episode/celebrating-100-episodes-and-2025-life-lessons/) - Welcome to a special episode of the Nine to Five Wellness Podcast with your host, Aisha Tahir! From overcoming challenges and embracing podcasting to financial stability and self-worth, this episode is packed with insights and reflections. Join us as we look back on an extraordinary year and look forward to an exciting 2026. Thank you
- [Benefits of Pilates Workout](https://9to5wellness.com/episode/benefits-of-pilates-workout/) - 🌟 🌟 🌟 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
- [Pay Your Future-self Today](https://9to5wellness.com/episode/pay-your-future-self-today/) - 🌟 🌟 🌟 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
- [Winter Weather Workouts - Embracing the Chill](https://9to5wellness.com/episode/winter-weather-workouts-embracing-the-chill/) - 🌟 🌟 🌟 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
- [Three Myths About Discipline](https://9to5wellness.com/episode/three-myths-about-discipline/) - 🌟 🌟 🌟 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
- [Discipline is Easy](https://9to5wellness.com/episode/discipline-is-easy/) - Discipline becomes almost effortless once it's ingrained in your routine. Learn how to start small and make one disciplined choice today to build momentum for positive change. 00:00 Introduction and Controversial Topic 00:58 Personal Experiences with Discipline 02:43 The Concept of Identity in Discipline 03:53 The Importance of 'Why' in Discipline 06:03 Building Habits and
- [Girls! Here's Why Your Bone Health Can't Wait?](https://9to5wellness.com/episode/girls-heres-why-your-bone-health-cant-wait/) - 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
- [Understanding Your Bone Mineral Density](https://9to5wellness.com/episode/understanding-your-bone-mineral-density/) - In this episode of the Nine to Five Wellness Podcast, we're diving into the often overlooked topic of bone health. You can learn about: ✅ The vital function of bones ✅ The concept of bone remodeling. ✅ Factors influencing bone density ✅ Modifiable risks like nutrition and physical inactivity ✅ The significance of DEXA scans
- [ALL ABOUT DEXA SCAN](https://9to5wellness.com/episode/all-about-dexa-scan/) - In this episode of the 9 to 5 Wellness podcast we're diving into DEXA scan. You'll findout the limitations of using a bathroom scale and how a DEXA scan offers a detailed blueprint of body composition including metrics like bone mineral density, visceral adipose tissue, and appendicular lean mass index. Tune in to learn why
- [This Fat is Literally Killing You!](https://9to5wellness.com/episode/this-fat-is-literally-killing-you/) - In this podcast episode we are diving into the topic of visceral fat—its physiology, its profound health impacts, and ways to manage it. In this episode you will learn about: 🌟The differences between visceral and subcutaneous fat 🌟The biochemical dangers of visceral fat 🌟Actionable steps to reduce this fat. Featuring expert insights from Dr. Davis
- [Unlocking the Three Pillars of True Muscle Health](https://9to5wellness.com/episode/unlocking-the-three-pillars-of-true-muscle-health/) - In episode 91 of the Nine to Five Wellness Podcast, we are diving into the key components of muscular health. As a clinical exercise physiologist, I'm sharing the critical elements of muscle health: strength, endurance, and hypertrophy. I'm debunking common misconceptions and outlines essential strategies to optimize muscle health, including proper repetition count, volume, and
- [Why are your core values important for success](https://9to5wellness.com/episode/why-are-your-core-values-important-for-success/) - In this episode I'm exploring the importance of core values in leading a fulfilling and successful life. You can be part of my personal journey of aligning my life with my core values amidst challenging times. Core values are the 'guideposts' that shape our reality and help us persevere through adversity. I'm offering practical advice
- [Life Reboot - Regaining and Realigning my LIFE](https://9to5wellness.com/episode/life-reboot-regaining-and-realigning-my-life/) - Welcome back to the Nine to Five Wellness Podcast after a four-month hiatus. In this episode I'm sharing significant life changes and valuable lessons learned during my break. I'm going deep into the importance of community, self-love, and the realization that the only person one can change is oneself. With a new job as a
- [5 Life Lessons from Running a 15K](https://9to5wellness.com/episode/5-life-lessons-from-running-a-15k/) - A couple of weeks ago I ran the USATF 15K race. Although it’s not a distance I run often, I enjoyed it. I came short of my goal time by 1 min 42 seconds but I hit a personal best of 1: 21: 42 . Here are a few things I learned during the 1
- [Exercise - An Investment in the Future You](https://9to5wellness.com/episode/exercise-an-investment-in-the-future-you/) - Hey friends in this episode, I'm catching up with you after a hiatus. I'm sharing what I’ve been up to. There is an exciting news here too. 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. I’m talking about the 'health
- [Self-science: The Science of You](https://9to5wellness.com/episode/self-science-the-science-of-you/) - In this episode we dive deep into the concept of self-leadership and personal empowerment with Sandro Formica, a professor renowned for his work on positive organizations and personal empowerment. Tune in to explore Sandro's insights and learn practical steps to unleash your true potential. This conversation is bound to inspire you to start your journey
- [Benefits of Pay Transparency for Employees](https://9to5wellness.com/episode/benefits-of-pay-transparency-for-employees/) - We're diving into a topic that's often seen as taboo—pay transparency. Joining us is Scott Trumpolt, an expert with over 30 years of experience in compensation planning and design. In this episode we explore how openness about salaries can lead to greater employee engagement and overall happiness at work. You'll also learn the impact of
- [Your WHY drives your WELLNESS](https://9to5wellness.com/episode/your-why-drives-your-wellness/) - Dive into a fascinating discussion on discovering your 'why' and how it drives your wellness, both personally and professionally. Special guest, Ian Chamandy, a renowned author, speaker, and coach, elaborates on how he has helped over 400 organizations and individuals define their purpose using his unique blueprint process. Learn about the importance of knowing your
- [Mentorship as a Catalyst for Employee Wellbeing](https://9to5wellness.com/episode/mentorship-as-a-catalyst-for-employee-wellbeing/) - In this episode, we dive deep into how mentorship can be a catalyst for employee wellbeing with expert insights from Dr. Debra Heiser, founder of The Mentor Project. Dr. Heiser shares her unique perspective on what real mentorship looks like in the corporate world, debunking common misconceptions and highlighting the importance of trust, meaningful connections,
- [The Obesity Epidemic: Unpacking America's Weight Issue](https://9to5wellness.com/episode/the-obesity-epidemic-unpacking-americas-weight-issue/) - We are taking a look at the obesity epidemic in America with guest Joan Breibart. 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. Tune in for
- [Breaking Burnout](https://9to5wellness.com/episode/breaking-burnout/) - In this episode we are discussing the serious issue of burnout, its impact on both professional and personal lives, and how to effectively combat it. Our guest, Esther, with her 20 years of experience in the health industry, shares invaluable insights into identifying and addressing burnout. We dive into practical tips for improving sleep habits,
- [Understanding Emotional Avoidance](https://9to5wellness.com/episode/understanding-emotional-avoidance/) - Discover how the natural cycle of light and dark impacts everything from your sleep to your overall well-being. In this episode, circadian health expert, Jason Yun, shares his journey from running fitness boot camps to becoming a circadian biology advocate, emphasizing the profound impact of aligning with our body's natural rhythms. Learn actionable tips on
- [The Power of Circadian Health](https://9to5wellness.com/episode/the-power-of-circadian-health/) - Discover how the natural cycle of light and dark impacts everything from your sleep to your overall well-being. In this episode, circadian health expert, Jason Yun, shares his journey from running fitness boot camps to becoming a circadian biology advocate, emphasizing the profound impact of aligning with our body's natural rhythms. Learn actionable tips on
- [How Relationship Wellness Drives Organizational Success](https://9to5wellness.com/episode/how-relationship-wellness-drives-organizational-success/) - We are taking a deep dive into the transformative power of relationship wellness with our special guest, Kristal DeSantis—a licensed marriage and family therapist renowned for her expertise in relational health and trauma work. You can learn how maintaining and improving relationships within organizations can drive success and productivity. Kristal introduces us to her STRONG
- [The Metabolic Makeover - Practical Solutions for Fat-loss](https://9to5wellness.com/episode/the-metabolic-makeover-practical-solutions-for-fat-loss/) - 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. Whether you're aiming to shed a few pounds or completely transform your
- [Are Your Unproductive Thought Patterns Leading to Distress](https://9to5wellness.com/episode/are-your-unproductive-thought-patterns-leading-to-distress/) - In this episode we are tackling the pervasive issue of negative thought patterns with special guest Lindsay Carnick, owner of Onward Psychological Services. Discover why our brains are hardwired for unhelpful thinking, how these thoughts impact our mental and physical well-being, and practical tips for breaking free from the cycle of worry and rumination. Tune
- [Connection Between Futures Thinking and Wellness](https://9to5wellness.com/episode/connection-between-futures-thinking-and-wellness/) - We are going into the fascinating world of futures thinking with guest Tameka Vasquez, a futurist, business strategist, professor, and founder of The Future Quo. Learn about how : Futures thinking blends art and science to help organizations envision and prepare for dynamic futures. The connection between futures thinking and wellness How leaders can use
- [Using Better Communication to Overcome Stress in the Workplace](https://9to5wellness.com/episode/using-better-communication-to-overcome-stress-in-the-workplace/) - In this episode, we dive deep into the realm of workplace stress and how effective communication can help mitigate it. Dr. Craig Mattson, a researcher, teacher, and writer at Calvin University, join me to discuss various levels of stress drivers—from societal to personal—and explore practical communication strategies to foster a healthier workplace. Send us Fan
- [Year-End Review and Setting Goals for Next Year](https://9to5wellness.com/episode/year-end-review-and-setting-goals-for-next-year/) - It’s almost time to turn the page to a new year! I’ve been reflecting back on this year and thinking of my goals for the next year. And I thought of doing an episode just on that. I'm reflecting on my personal and professional achievements and challenges over the past year. Join me as I
- [Muscle Health for Women](https://9to5wellness.com/episode/muscle-health-for-women/) - 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. Angela shares
- [Obesity – The Modern Famine](https://9to5wellness.com/episode/obesity-the-modern-famine/) - 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
- [Christmas Morning Special - The Power of Gratitude](https://9to5wellness.com/episode/christmas-morning-special-the-power-of-gratitude/) - Join me on this special Christmas morning episode as I share the transformative power of gratitude. I'm reflecting on my personal experiences, going from the joy of a snowy Christmas morning to the challenges and grown from over the past year. I'm exploring how practicing gratitude can enhance our mental and physical health, reduce stress,
- [Stop Stretching to Live Pain Free](https://9to5wellness.com/episode/stop-stretching-to-live-pain-free/) - Learn why: stretching might not be the remedy you thought it was, and discover the importance of muscle activation and stability. We are also answering: ✅ Why should we stop stretching? ✅ How can we flip the script on flexibility? ✅ Is pain and loss of proper functioning a result of aging? From
- [Hypnotherapy for Premenstrual Dysphoric Disorder](https://9to5wellness.com/episode/hypnotherapy-for-premenstrual-dysphoric-disorder/) - In this episode we explore what PMDD is, how it can affect individuals and explore some of the PMDD symptoms people may experience and what are some treatment options. Tune into learn about the four phases of the menstrual cycle, the powerful impact of rapid transformational therapy, and practical steps to reclaim your wellness. If
- [Mindful Leadership](https://9to5wellness.com/episode/mindful-leadership/) - According to Gallup’s Workplace Well-Being Committee, mindful leadership leads to a 10% – 12% increase in performance and a 21% increase in business revenue. Ever wondered how mindful leadership can skyrocket performance and revenue? Join me as I chat with Bob Martin, a former mob lawyer turned mindfulness guru, about the transformative power of mindful leadership. You can
- [Five Keys to Achieving Longevity](https://9to5wellness.com/episode/five-keys-to-achieving-longevity/) - 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. Together we are tackling the startling facts about life expectancy, the importance of a healthy environment and mindset, and how genetics play a smaller role
- [Root Cause of Acne and How to Treat it?](https://9to5wellness.com/episode/root-cause-of-acne-and-how-to-treat-it/) - In this episode learn why acne is more than just a skin issue and discover the multifaceted factors behind it, including hormone imbalances, diet, and gut health. Leigh Brandon, a renowned author and holistic health expert with nearly 30 years of experience, shares actionable steps, from dietary changes to reducing stress, to help you achieve
- [Thriving Through Menopause for Individuals and Organizations](https://9to5wellness.com/episode/thriving-through-menopause-for-individuals-and-organizations/) - We are taking a dive deep into the symptoms, importance of nutrition, managing mental health, and how workplaces can support menopausal women. Learn practical tips and strategies to navigate menopause with strength and resilience by tuning in. 00:00 Introduction to Nine to Five Wellness Podcast 00:28 Understanding Menopause and Its Impact 01:50 Meet Alison Blad:
- [How Sugar Affects Metabolic Health](https://9to5wellness.com/episode/how-sugar-affects-metabolic-health/) - Ever wondered how much sugar you're really consuming? Tune into this episode of the 9 to 5 Wellness Podcast as we dive deep into the staggering sugar intake stats of an average American. We are joined by Dr. Maribeth Orr, an obesity medicine specialist, they break down the impact of sugar and fructose on our
- [Step-out of Your Comfort Zone for Your Wellbeing](https://9to5wellness.com/episode/step-out-of-your-comfort-zone-for-your-wellbeing/) - In this episode we are discussing the importance of stepping out of your comfort zone for personal growth and well-being. I'm joined by comedian and keynote speaker Tim Conniff, who shares his journey from a nervous college student performing at an open mic to a seasoned stand-up comedian. We are diving into how pushing boundaries
- [Understanding RED-S Syndrome](https://9to5wellness.com/episode/understanding-red-s-syndrome/) - In this episode we are discussing the topic of Relative Energy Deficiency in Sports (RED-S) with guest Allison Yamamoto, founder and CEO of Ally. Allison shares her personal journey as a former athlete dealing with low energy, menstrual disturbances, and chronic stress, which inspired her to create a program to help women improve their relationship
- [Planning for Retirement Wellbeing](https://9to5wellness.com/episode/planning-for-retirement-wellbeing/) - Getting ready for retirement? Well, it's common to 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. Retirement isn't solely about financial stability; it also encompasses various social, physical, and emotional aspects that are equally important for a fulfilling
- [Say Goodbye to Sugar Cravings this Holiday Season](https://9to5wellness.com/episode/say-goodbye-to-sugar-cravings-this-holiday-season/) - Are you tired of succumbing to sugar cravings, especially during the festive holiday season? Say goodbye to the endless cycle of indulgence and regret with this transformative workshop on conquering sugar cravings. Get all your sugar questions answered. In this episode we will explore: What makes us crave sugar? Practical strategies, science-backed insights to free
- [How hormones impact your weight?](https://9to5wellness.com/episode/how-hormones-impact-your-weight/) - Many people especially women struggle to lose weight even with healthy strategies in place like diet and exercise. Hormonal imbalances can lead to weight gain and make it harder to shed the pounds. The good news is that your hormones can be rebalanced some simple strategies and the right support. In this episode you can
- [Get FREE from Emotional Eating](https://9to5wellness.com/episode/get-free-from-emotional-eating/) - You might think that we eat to satisfy our physical hunger. But wait that’s not the case! Eating is not solely driven by physical hunger, it often serves as a means of seeking comfort, stress relief, or self-reward. We eat to feel better, which often leads us to reach for unhealth foods like junk food
- [Framework for Effective Exercise Program – The FITT-VP Principle](https://9to5wellness.com/episode/framework-for-effective-exercise-program-the-fitt-vp-principle/) - 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. Join me as I take a deep dive into the FITT-VP Principle and uncover the strategies that will help you achieve your fitness goals. Tune in
- [Finding Freedom in a Life of Accountability](https://9to5wellness.com/episode/finding-freedom-in-a-life-of-accountability/) - We all crave freedom from something, right? In this episode, we are talking about freedom and why greater accountability in your life doesn’t equate to losing freedom. You'll learn: What does it look like to have healthy accountability in life? Why do people avoid Accountability? How does accountability give a better life? Once we decide to own
- [Transformative power of emotional healing](https://9to5wellness.com/episode/transformative-power-of-emotional-healing/) - We are familiar with many emotions such as love, joy, and pain, but many experiences in life can be challenging to describe because they are so overwhelming. Those emotions can have an impact on our mental and physical health. And not only that they impact our professional growth. In this episode of the 9 to
- [The Hard and Easy of Success](https://9to5wellness.com/episode/the-hard-and-easy-of-success/) - 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. 🌟 🌟 🌟 Do you want to transcend the ordinary and
- [How to take your life from ordinary to extraordinary?](https://9to5wellness.com/episode/how-to-take-your-life-from-ordinary-to-extraordinary/) - 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. 🌟 🌟 🌟 Do you want to transcend the ordinary and
- [Celebrating 50 episodes & Why is it so hard to start?](https://9to5wellness.com/episode/celebrating-50-episodes-why-is-it-so-hard-to-start/) - 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. For me starting my own podcast was that thing which I couldn't do. Taking
- [How to fix a broken metabolism?](https://9to5wellness.com/episode/how-to-fix-a-broken-metabolism/) - If 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.
- [Aerobic Vs. Anaerobic Exercise Benefits for Health](https://9to5wellness.com/episode/aerobic-vs-anaerobic-exercise-benefits-for-health/) - 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
- [How does Exercise Impact Metabolic Health?](https://9to5wellness.com/episode/how-does-exercise-impact-metabolic-health/) - 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.
- [Why is it so hard to lose weight?](https://9to5wellness.com/episode/why-is-it-so-hard-to-lose-weight/) - 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.
- [Why your Fatigue Can be a Sign of Iron Deficiency Anemia?](https://9to5wellness.com/episode/why-your-fatigue-can-be-a-sign-of-iron-deficiency-anemia/) - 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 evening workouts are their only option.
- [How to Finish the Year Strong](https://9to5wellness.com/episode/how-to-finish-the-year-strong/) - So, we are going to talk about, "how to finish the year strong." Can you believe it's already October 1st, 2024? This morning, I was reminded that we have only 91 days left in the year.
- [The Power of Autonomy for Your Happiness and Health](https://9to5wellness.com/episode/the-power-of-autonomy-for-your-happiness-and-health/) - Practicing autonomy helps you to accept responsibility for the results, whether positive or negative. Accountability enables them to learn from what works and what doesn’t work and make changes in their lives accordingly. And sets you up for success.
- [Fueling Your Muscles](https://9to5wellness.com/episode/fueling-your-muscles/) - 🎙️🔥 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. This episode uncovers the important nutrients and supplements to fuel your muscles.
- [Weight-loss and Hunger Hormones](https://9to5wellness.com/episode/weight-loss-and-hunger-hormones/) - In this episode we are focusing on the intricate processes that can impact weight management beyond just diet and exercise. 💡 Understanding how these hormones influence appetite can help you in your weight management journey, and sustaining weight loss.
- [Surprising Effects of Posture on Our Health](https://9to5wellness.com/episode/surprising-effects-of-posture-on-our-health/) - In this episode we explore the profound impact of posture on overall health and well-being. You can learn about both static and dynamic posture, how poor posture might affect various physiological systems including muscles, circulation, lung function, digestion, and stress response. Additionally, posture’s influence on circulation, lung capacity, and even metabolic health through impaired digestion and insulin sensitivity is addressed in this episode.
- [How to assess your posture?](https://9to5wellness.com/episode/how-to-assess-your-posture/) - 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 tests—the photograph test and the wall test—that people can perform at home without any equipment. There are common postural problems like forward head posture and anterior pelvic tilt, and provides tips on how to correct these dysfunctions.
- [What good posture looks like?](https://9to5wellness.com/episode/what-good-posture-looks-like/) - 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 healthier, more productive work life and reduce the risk of injury and pain.
- [Muscle Fibers and Metabolic Health](https://9to5wellness.com/episode/muscle-fibers-and-metabolic-health/) - In this episode we explore the significance of maintaining muscle health to prevent metabolic dysfunctions such as obesity and type 2 diabetes. You can find answers to your common questions about muscle fiber types and provides practical advice on how different exercises can enhance metabolic health by training various muscle fibers.
- [The Truth About Prediabetes](https://9to5wellness.com/episode/the-truth-about-prediabetes/) - In this episode of the Nine to Five Wellness Show, we delve into the critical topic of metabolic health with a focus on prediabetes. he discussion covers essential metabolic health pillars including nutrition, exercise, sleep, and mental health, emphasizing the importance of early diagnosis and lifestyle changes. Tune in to learn how to manage and potentially reverse prediabetes.
- [Health Is Your Biggest Retirement Asset](https://9to5wellness.com/episode/health-is-your-biggest-retirement-asset/) - The episode explores how age-related health costs can affect retirement savings, the role of family in caregiving, and strategies for maintaining financial and physical wellness over a lifetime.
- [Insulin Resistance and Weight Gain](https://9to5wellness.com/episode/insulin-resistance-and-weight-gain/) - Insulin plays a crucial role in regulating blood sugar levels, energy production, and growth within our bodies. However, when cells become resistant to insulin, it sets off a chain reaction leading to elevated blood sugar levels and potential weight gain. Learn more by tuning in.
- [Exercise and Metabolic Energy Pathways](https://9to5wellness.com/episode/exercise-and-metabolic-energy-pathways/) - When we engage in physical activity, our bodies undergo incredible processes to generate the energy needed to perform. These processes are powered by three essential metabolic pathways: the phosphagen, glycolytic, and oxidative pathways. Let's dive into the science behind these pathways.
- [Wellbeing - A Shared Responsibility](https://9to5wellness.com/episode/wellbeing-a-shared-responsibility/) - 💼🌱Worksites are doing a lot to prevent, arrest, and even reverse chronic diseases and promote health. But worksite didn’t actively sought for the role of being disease prevention experts. There is always this debate about who is responsible for wellbeing and disease prevention 🤔
- [On Skipping Meals and Weight Loss](https://9to5wellness.com/episode/on-skipping-meals-and-weight-loss/) - 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.
- [Metabolic Syndrome and Your Health](https://9to5wellness.com/episode/metabolic-syndrome-and-your-health/) - Did 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 metabolic syndrome.
- [Debunking Corporate Wellness](https://9to5wellness.com/episode/debunking-corporate-wellness/) - In this episode, we will delve into the significance of corporate wellness. Organizations can pave the way for success by enhancing various business outcomes, such as employee engagement, customer satisfaction, reduced turnover, and a safer workplace – all through investing in their most valuable asset: their employees.
- [#5 Uncovering the Impact of Employee Wellness Programs](https://9to5wellness.com/episode/5-uncovering-the-impact-of-employee-wellness-programs/) - These programs help to combat chronic diseases, outpacing any other organization and group in these efforts. Wellness programs not only benefit employees, but also managers, teams, and the organization.
- [Key Biomarkers of Metabolic Health](https://9to5wellness.com/episode/key-biomarkers-of-metabolic-health/) - 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.
- [Consistency for Sustainable Wellbeing](https://9to5wellness.com/episode/consistency-for-sustainable-wellbeing/) - 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.
- [Eat the Cake And Live Well](https://9to5wellness.com/episode/eat-the-cake-and-live-well/) - 🌿🌿🌿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.
- [VO2Max-The Key to Longevity](https://9to5wellness.com/episode/vo2max-the-key-to-longevity/) - 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.
- [Targeting Viscral Fat](https://9to5wellness.com/episode/targeting-viscral-fat/) - In 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.
- [Building an Inclusive Workforce](https://9to5wellness.com/episode/building-an-inclusive-workforce/) - The connection between diversity, equity, and inclusion (DEI) and employee wellbeing is profound. In this episode, we talk about how diversity, equity, and inclusion at work can make employees feel good and do better.
- [Beyond the Scale: Understanding Body Composition](https://9to5wellness.com/episode/beyond-the-scale-understanding-body-composition/) - 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 muscle mass. But assessing body composition can help you find that. In this episode, I'll share my body composition analysis results and what I learned from them.
- [Why muscle is your biggest ally for health?](https://9to5wellness.com/episode/why-muscle-is-your-biggest-ally-for-health/) - Did you know that skeletal muscle accounts for more than 40% of our body and is recognized as the largest organ? In this episode you can learn about all aspects of muscle health and its connection to our wellbeing.
- [Work Stress and Energy Healing](https://9to5wellness.com/episode/work-stress-and-energy-healing/) - Burnout and constant stress are very common in today’s corporate settings. Modern workplaces are often synonymous with bustling activity, long hours, and high-pressure demands, leading to escalating stress levels among employees. I’m always exploring innovative ways to promote employee wellness. Among these solutions, is the energy healing practice for combating stress. In this episode, we'll dive into the causes, symptoms, and prevention strategies for reducing stress and burnout with energy medicine with our guest.
- [Kick Sedentary Habits to the Curb](https://9to5wellness.com/episode/kick-sedentary-habits-to-the-curb/) - The 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. In this episode you can learn simple strategies to kick sedentary habits to the curb to make a positive change in your health.
- [Work-Life Integration for Women](https://9to5wellness.com/episode/work-life-integration-for-women/) - Professional women often face challenging task of balancing family responsibilities with career aspirations. Many have put a lot of pressure on themselves to excel in both areas. The responsibility to be efficient in both the roles seems daunting and often leads to burnout. But with the correct mindset, approach, and support, it is achievable. In this episode of 9 to 5 Wellness, CJ Bachmann CEO of 1SEO Digital shares how to adopt the positive mindset to integrate work and life.
- [How To Be Your Own Cheerleader](https://9to5wellness.com/episode/how-to-be-your-own-cheerleader/) - This episode highlights the vital role that Asian Americans play, focusing on self-advocacy for Asian women in the workplace with Neelu Kaur, an executive coach specializing in leadership development and the author of "Be Your Own Cheerleader" 📚
- [#4 Prioritizing Sleep](https://9to5wellness.com/episode/4-prioritizing-sleep/) - 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 night. 😫📱💤 In this episode, prepare to dive into the world of sleep and its impact on our wellbeing.
- [The Employee Recognition Effect](https://9to5wellness.com/episode/the-employee-recognition-effect/) - Recognized employees feel valued and appreciated, leading to increased job satisfaction and overall happiness at work. In this podcast episode, I dive deep into employee recognition and its profound impact on employee satisfaction and productivity with our guest, Nelson Scott.
- [How to Design and Launch a Successful Wellbeing Program](https://9to5wellness.com/episode/how-to-design-and-launch-a-successful-wellbeing-program/) - In this episode we will look at the intricacies of designing and launching a successful wellbeing program at work. I’ll share insights, practical tips, and proven strategies to help you create a program that enhances physical, mental, and emotional wellness in your organization.
- [Wellbeing : A Top Priority for Employee Retention](https://9to5wellness.com/episode/wellbeing-a-top-priority-for-employee-retention/) - In today's fast-paced work environment, where reskilling and recruiting are constant challenges for managers, 💼 focusing on employee wellbeing has become a top priority for retaining talent. Reskilling to keep up with the rapid pace of technological advancements while navigating pandemic-induced resignations has put additional pressure on managers to bridge the skills gap within their teams. ⚡️Join us as we explore the importance of investing in employee wellbeing programs to foster a culture of wellness and enhance retention rates.
- [Prenatal Wellbeing for The Working Mothers](https://9to5wellness.com/episode/prenatal-wellbeing-for-the-working-mothers/) - In today's busy world, prenatal wellbeing is crucial for mothers who often carry a lot on their shoulders and may experience stress, which is not always good for growing families. In this episode, we welcome Nikki Burnett, a Functional Nutritionist, Health Detective, Founder of Taste Life Nutrition, and creator of Soulful Conception.
- [Tackling Employee Absenteeism](https://9to5wellness.com/episode/tackling-employee-absenteeism/) - In this episode, 🎙️ learn about the often-overlooked issue of employee absenteeism in the workplace. Absenteeism can have a significant impact on organizations, affecting: 📈 Productivity, 👥 Team dynamics 💼 Organizational culture
- [Diabetes Prevention at Work](https://9to5wellness.com/episode/diabetes-prevention-at-work/) - In this episode we discuss how employers can maximize the health and productivity of their workers with diabetes by being more aware of common concerns in the workplace. Offering employee benefits such as diabetes prevention program can reduce absenteeism and presenteeism; and increase productivity.
- [Treating Corporate Recreational Athletes as Professional Athletes](https://9to5wellness.com/episode/treating-corporate-recreational-athletes-as-professional-athletes/) - In this episode we are going to talk about how corporate athletes can prevent injuries and prioritize their wellbeing.
- [The Exhaustion Escape: Ending Burnout](https://9to5wellness.com/episode/the-exhaustion-escape-ending-burnout/) - Many people go to work each day feeling tired and unmotivated. In this episode we’ll go over how to identify what’s contributing to your low energy and stress at work—and how to end burnout and be productive with Dr. Sandra Lewis.
- [Power of Doing Less at Work](https://9to5wellness.com/episode/power-of-doing-less-at-work/) - In a world driven by the pursuit of 100% productivity, we often overlook the hidden dangers of this relentless push for efficiency. However, by taking a closer look, we discover that it can become a trap, causing exhaustion and hindering progress. Welcome to this episode of 9 to 5 Wellness, where I delve into the
- [Cultivating Mindfulness in Daily Life](https://9to5wellness.com/episode/cultivating-mindfulness-in-daily-life/) - We dive deep into the practice of mindfulness and discover how it can bring about a profound shift in our perception, awareness, and overall well-being. Our expert guest Josh Dippold share practical tips and techniques to help you cultivate mindfulness amidst the hustle and bustle of your daily life.
- [Transformative Travel for Wellness](https://9to5wellness.com/episode/transformative-travel-for-wellness/) - Transformative travel is a type of adventure that helps you step out of your usual routine and see the world from a fresh perspective. It expands your horizons, leading to personal growth. Join us 🎧 as we explore the world 🌎 of transformative travel with coach @Sonia Cruz Oro.
- [#3 Unlocking Team Dynamics](https://9to5wellness.com/episode/3-unlocking-team-dynamics/) - Organizations today face a myriad of challenges, one of which is team dynamics. Building and leading teams are themselves complex undertakings. In this episode, we are going to take a closer look at why team collaboration is a worthwhile goal for the organization and employee well-being, with our special guest, Ryan Stevens, a specialty-trained leader.
- [#2 Stop Overworking and Create Success](https://9to5wellness.com/episode/2-stop-overworking-and-create-success/) - Maintaining a work-life balance is always important but challenging. The COVID-19 pandemic has rearranged traditional work schedules, and people have been working too much. Many people have been, and still are, working from home. In this episode, we are chatting with Amelia Noel, a Master Certified Coach, about overworking and how to gain the balance
- [#1 The Journey Begins: 9 to 5 Wellness Preview](https://9to5wellness.com/episode/1-the-journey-begins-9-to-5-wellness-preview/) - In this show I’ll dive into meaningful discussions with industry leaders from healthcare, technology, finance, human resources, pharmaceuticals, government, and many more, 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

## Testimonials Categories

- [General](https://9to5wellness.com/testimonials-category/general/)
- [Collaborator](https://9to5wellness.com/testimonials-category/collaborator/)

## Podcast Show

- [wellness](https://9to5wellness.com/podcast-show/wellness/)
- [corporate wellness](https://9to5wellness.com/podcast-show/corporate-wellness/)
- [travel](https://9to5wellness.com/podcast-show/travel/)
- [transformative travel](https://9to5wellness.com/podcast-show/transformative-travel/)
- [podcast](https://9to5wellness.com/podcast-show/podcast/)
- [employee absenteeism](https://9to5wellness.com/podcast-show/employee-absenteeism/)
- [wellness programs](https://9to5wellness.com/podcast-show/wellness-programs/)
- [diabetes prevention](https://9to5wellness.com/podcast-show/diabetes-prevention/)
- [sedentary habits](https://9to5wellness.com/podcast-show/sedentary-habits/)
- [sedentary lifestyle](https://9to5wellness.com/podcast-show/sedentary-lifestyle/)
- [public health](https://9to5wellness.com/podcast-show/public-health/)
- [obesity](https://9to5wellness.com/podcast-show/obesity/)
- [metabolic syndrome](https://9to5wellness.com/podcast-show/metabolic-syndrome/)
- [weight management](https://9to5wellness.com/podcast-show/weight-management/)
- [health tips](https://9to5wellness.com/podcast-show/health-tips/)
- [preventive health](https://9to5wellness.com/podcast-show/preventive-health/)
- [weightloss](https://9to5wellness.com/podcast-show/weightloss/)
- [metabolic health](https://9to5wellness.com/podcast-show/metabolic-health/)
- [nutrition](https://9to5wellness.com/podcast-show/nutrition/)
- [corporatewellness](https://9to5wellness.com/podcast-show/corporatewellness/)
- [wellbeing](https://9to5wellness.com/podcast-show/wellbeing/)
- [employeewellbeing](https://9to5wellness.com/podcast-show/employeewellbeing/)
- [reiki](https://9to5wellness.com/podcast-show/reiki/)
- [yoga](https://9to5wellness.com/podcast-show/yoga/)
- [healing](https://9to5wellness.com/podcast-show/healing/)
- [energymedicine](https://9to5wellness.com/podcast-show/energymedicine/)
- [reikihealing](https://9to5wellness.com/podcast-show/reikihealing/)
- [muscle health](https://9to5wellness.com/podcast-show/muscle-health/)
- [muscle](https://9to5wellness.com/podcast-show/muscle/)
- [skeletal muscle](https://9to5wellness.com/podcast-show/skeletal-muscle/)
- [metabolism](https://9to5wellness.com/podcast-show/metabolism/)
- [body composition](https://9to5wellness.com/podcast-show/body-composition/)
- [fitness level](https://9to5wellness.com/podcast-show/fitness-level/)
- [dexascan](https://9to5wellness.com/podcast-show/dexascan/)
- [dei](https://9to5wellness.com/podcast-show/dei/)
- [diversityequityinclusion](https://9to5wellness.com/podcast-show/diversityequityinclusion/)
- [organizationalculture](https://9to5wellness.com/podcast-show/organizationalculture/)
- [fat](https://9to5wellness.com/podcast-show/fat/)
- [body fat](https://9to5wellness.com/podcast-show/body-fat/)
- [visceral fat](https://9to5wellness.com/podcast-show/visceral-fat/)
- [longevity](https://9to5wellness.com/podcast-show/longevity/)
- [VO2 max](https://9to5wellness.com/podcast-show/vo2-max/)
- [cardiorespiratory fitness](https://9to5wellness.com/podcast-show/cardiorespiratory-fitness/)
- [antidiet](https://9to5wellness.com/podcast-show/antidiet/)
- [dietsdontwork](https://9to5wellness.com/podcast-show/dietsdontwork/)
- [scarcitymindset](https://9to5wellness.com/podcast-show/scarcitymindset/)
- [food](https://9to5wellness.com/podcast-show/food/)
- [consistency](https://9to5wellness.com/podcast-show/consistency/)
- [consistant](https://9to5wellness.com/podcast-show/consistant/)
- [healthy habits](https://9to5wellness.com/podcast-show/healthy-habits/)
- [metabolichealth](https://9to5wellness.com/podcast-show/metabolichealth/)
- [metabolicbiomarkers](https://9to5wellness.com/podcast-show/metabolicbiomarkers/)
- [metabolicdysfunction](https://9to5wellness.com/podcast-show/metabolicdysfunction/)

## Categories

- [Employee Benefits](https://9to5wellness.com/podcast-category/employee-benefits/)
- [Work Protocols](https://9to5wellness.com/podcast-category/work-protocols/)
- [Organizational Policy](https://9to5wellness.com/podcast-category/organizational-policy/)
- [Health & Nutrition](https://9to5wellness.com/podcast-category/health-nutrition/)
- [Corporate Wellness](https://9to5wellness.com/podcast-category/corporate-wellness/)
- [Family & Relationships](https://9to5wellness.com/podcast-category/family-relationships/)
- [Finances & Money](https://9to5wellness.com/podcast-category/finances-money/)
- [Leadership Skills](https://9to5wellness.com/podcast-category/leadership-skills/)
- [Lifestyle](https://9to5wellness.com/podcast-category/lifestyle/)
- [Longevity Prescriptions](https://9to5wellness.com/podcast-category/longevity-prescriptions/)

## Tags

- [Work Stress and Energy Healing](https://9to5wellness.com/podcast-tag/work-stress-and-energy-healing/)
- [Building an Inclusive Workforce for Wellbeing](https://9to5wellness.com/podcast-tag/building-an-inclusive-workforce-for-wellbeing/)
- [Targeting Viscral Fat](https://9to5wellness.com/podcast-tag/targeting-viscral-fat/)