9 to 5 Wellness

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 learn how to live an extraordinary life?   In this episode you can learn how to live an extraordinary life.  💫💫 You m...

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 that pesky first step to record the first podcast episode was daunting and the source of apprehension. But I h...

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 the exercise intensity.  In this episode I’m exploring these differences and specific benef...

In today's episode, we addressing a listners question and are looking at the mechanisms behind crash dieting and yo-yo dieting and how these practices can lead to a sluggish metabolic rate. ------------------------------------------------------------------------------------------------------------------ 🌟 🌟 🌟 If you liked this episode and would like to learn more about wellness training an...

In this episode we are talking about how exercise impacts 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.   Dr. Maribeth Orr shares with us how exercise can:  Improve muscle...

Purposeful weight loss can be quite the challenge.  There are several multifaceted and complex reasons behind weight gain and struggles with weight loss ❗❗❗ Numerous factors come into play when it comes to weight loss, such as: ➡️ Underlying medical conditions ➡️ The prevalence of ultra-processed foods ➡️ Your body's adaptation to calorie restriction and exercise ➡️ The process of rewiring...

Do you find yourself constantly fatigued or exhausted?  This could be due to an iron deficiency, a common yet often overlooked issue. If you've been experiencing extreme fatigue for an extended period, along with feelings of weakness, irritability, or difficulty focusing, then this episode is for you.  Tune in to learn more about iron deficiency anemia. #wellness #irondeficiency #anemia #anem...

There are 91 days left in this year. In this episode, we explore practical tips to maximize the lessons learned and end this year on a high note. Don't just watch the clock wind down - let's finish this year strong together! 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@a...

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.  Autonomy can be leveraged as a powerful tool to achieve your goals. It provides responsibility for your actions and keeps you committed to your mile...

🎙️🔥 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 OR Achieve longevity This episode uncovers the important nutrients and supplement...

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.  You can learn about: 🍽️ Which appetite hormones that are closely related to weight loss?  💪 What happens to the levels of these hormones ghreli...

😮 We're diving into the surprising effects of posture on our health in this episode. We all know that back and neck conditions are top concerns when it comes to posture, but did you know that it goes much deeper? Poor posture can lead to issues such as poor balance, headaches, and even breathing difficulties. Researchers are discovering how posture affects our mood, sleep quality, fatigue le...

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...

Good posture is a natural posture, which is comfortable for us, and in which we can move optimally without pain and carry on daily activities.  We are looking for a good alignment that places least amount of stress on your body.  The stress I'm talking about is the stress from gravitational forces.  A good posture is when your bones fit  optimally with the adjacent bones at their respective j...

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 like muscle fiber types and betheir unique composition, contractile properties, and how they differ in terms of metabolic function. I provide practical advice on how different exercises can enhance metabolic he...

A lot of my clients are surprised when they are diagnosed with pre-diabetes. That's why I sat down with metabolic health expert and obesity mediicne speacialist Dr. Maribeth Orr to understand and debunk prediabetes. Pre-diabetes diagnoses mean having higher blood sugar than normal, but not high enough yet for a diabetes diagnosis.  But don’t let the prefix “pre” fool you….. Prediabetes puts y...

We all have a strong grasp of time and compound interest when it comes to investing money for retirement, but we can’t imagine that for our health. Poor health in later years can cut into our retirement savings. Healthcare costs tend to mount as we age. In this episode we'll explore investing in your health and treating your health as your 401K. In this episode you will learn about: ·      Wh...

In this episode I discuss the importance of understanding the connection between insulin resistance and weight gain with Dr. Maribeth Orr. 🦠Insulin resistance and its impact on blood sugar levels 🔬How cells become resistant to insulin over time ⚠️Challenges of weight loss with insulin resistance 🦠Role of insulin in energy production and fat storage ⚠️Importance of addressing insulin resistance...

In this episode we’ll be taking a closer look at the different metabolic energy pathways in the human body and how they affect our ability to exercise and perform physical activities.  Three metabolic pathways generate the energy required to perform an exercise:  The phosphagen pathway The glycolytic pathway The oxidative pathway Learn more about these systems and how the impact insulin sensitivit...

Did you know your future health is predictable? There are five key biomarkers which show how healthy you are currently, as well as how likely you are to develop serious chronic conditions later in life.  To learn more about these key biomarkers of metabolic health, I had the pleasure of having my dear friend and an amazing board-certified obesity medicine specialist with 20 years of experience in...

In this episode we dive deep into insulin resistance. Insulin resistance is a normal physiological process that has promoted survival from starvation for humans throughout evolution. But today, in this day and age, insulin resistance is activated by overnutrition in our toxic food environment.  It is a very prevalent metabolic dysfunction. An estimated 87 million American adults have pre-diabetes...

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. #consistency #lovetheprocess #learn #grow #habits #consistencyforhealth #c...

“I eat only one meal,” said Amy. I met my friend Amy after about six months at a coffee shop last week. She had lost some weight, so I complimented her, and she told me how she’s lost weight by skipping meals. You can listen to the rest of this story on todays's podcast episode. On the surface skipping meals sounds like a strategy for weight loss and caloric restriction but it can wreak havoc...

Many people are confused about what healthy eating means. A lot of people associate “healthy eating” with losing weight, cutting out all carbs or gluten or dairy or another restriction, and ultimately depriving themselves of any food they enjoy. 🥘🍲🍹🍹🥂But the truth is, healthy eating is about enjoying the special moments in life so that you can celebrate with others. The goal of healthy eating...

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. And you'll learn about: What is VO2 Max? It's connection to longevity. How to measure VO2 Max? What VO2 Max numbers to target? Discover the secrets behind this essential predictor and learn how you can optimize it to enhance your well-being. 🌿💪🎧...