9 to 5 Wellness

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 in sleep patterns is cr...

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 for being part of this journey! 00:00 Introduction and Host W...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

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 Systems 1...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

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  🎧🎧🎧Tune in to learn practical steps for improving and main...

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 DEXA scans can be a game-changer for your health journey. 00:00...

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 Garth, this episode provides essential knowled...

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 the prin...

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 on identifying your core values by reflect...

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 clinical exercise physiologist, a fresh living situation, and a...

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 hour and 21 minutes of running the 15K. Starting is the hardest part Pace Yourself You are Stronger Than You Think I’m sharing more lessons in the new podcast ep...

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 savings account' and how you can make deposits into your health acco...

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 towards personal discovery today! 00:0...

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 pay transparency on career development and pay...

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 purpose, how it can l...

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, and organic relationships. With fasc...

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 a thought-provoking conversation that challenges common misconceptions and off...

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, managing stress, and breaking the cycle of burnout...

Send us Fan Mail 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training and workshops offered by 9 to 5 Wellness, email us at info@aeshathair.com . You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ . 🌟 🌟 🌟 My passion is helping organizations create a culture of wellness, and I do this by setting up health programs that...

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 regulating your exposure to n...

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 model of relational...