9 to 5 Wellness

In episode I'm celebrating the show’s milestone of over 9,000 downloads and reflecting on the podcast’s mission to help busy professionals prioritize health and well-being as the foundation for everything else. 

A conversation with a friend helped me see the show’s broader ripple effect by also giving speakers, coaches, and brands a stage to amplify their impact. I'm addressing the most common question I get i...

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 care often becomes medication-focused after scans rule out danger...

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 minutes/week vigorous activity, and discuss why focusing only on nu...

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 potential benefits like weight loss, reduced insulin resistance, and improved focus, while emp...

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, setting written goals, and reverse-engineering small daily steps. 

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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 disconnected in today's workplace, how authenticity builds trust, and why appreciation—not just recog...

In this episode of 9 to 5 Wellness, I'm interviewing exercise physiologist and movement professional Lucas Denham about how performance training metrics can extend health span and support longevity. We're defining longevity versus health span as quantity versus quality of life, then discuss key markers including VO2 max, grip strength, body composition and bone density via DEXA, strength/power, and movement quality (mobility, stabi...

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 from The Journal of Physiology and Harvard Health suggesting slower tempo...

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 for women entering midlife and beyond. Here, we distill their conversation into actionable advice, so you can take steps toward b...

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 Macros?

Role of each Macro: Protein, Fats, and Carbohydrates

What's the starting point to balance all three?

What's the diff...

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 a long-time listener or just tuning in, there's a wealth of insights here that can help you in your own personal and professional journey. Let’s dive in!

The Power ...

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 chocolate: from bean to bar! We’re diving into intricate details of how chocolate is made, its ancient history, and the many benefits and co...

Have you ever struggled with chronic, unexplained symptoms that leave even doctors baffled? 

In this episode we're talking about mold toxicity and its subtle but significant impact on health. Our guest Dr. Diana Stafford, a physician specializing in mold toxicity, is discussing this invisible yet powerful threat.

Understanding Mold Exposure

Dr. Stafford explains that mold isn’t just the fuzzy growth on spoiled food; it&rsqu...

In this podcast interview I'm chatting with Milli Kumar, the visionary co-founder of Eat Kinda, a pioneering plant-based ice cream brand. 

We are talking about the intriguing journey of creating the world's first cauliflower-based ice cream and the shared passion for sustainability, inclusivity, and innovation in the food industry. 

Here's what you'll learn about this tasty plant based dessert :

• A Unique Inspiration: Mil...

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 clarity in my goals attracted the right people and environments naturally. In this blog post, we'...

In our fast-paced world that's constantly pushing for perfection, it's easy to get caught up in the hustle cycle. 

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 a breakdown of the key insights and actionable steps to break free from this exhausting loop.

Understanding the Problem

People often tie their self-...

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, reduced chronic disease risk, and countering age-r...

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 lifestyle.

Actionable Advice

1. Simplify Your Breakfast Choices:
   • Start y...

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 thousands (including elite athletes), 

We're talking about identity and environment changes, social support, and account...