9 to 5 Wellness

Cant vs Wont- The Hidden Cost of Corporate Constraints

How many of the walls you hit at work are real, and how many are choices dressed up as constraints? In this episode of 9 to 5 Wellness, Aesha Tahir sits down with innovation coach JL Heather, co-founder and managing partner of Centered and creator of the Can't Culture Framework, to unpack the quiet, often unintentional way teams and leaders stop trying. JL has spent 20+ years coaching senior leaders at Ford, Pfizer, T-Mobile, Wendy's, GE and HP. He shares how one stalled product launch led him to name "can't culture," why over 70% of organizational transformations fail, and a simple three-question filter for telling a true can't from a won't or a haven't. Along the way: a Beanie Baby crisis at a McDonald's drive-thru, the hidden costs of saying yes versus no, and two practical exercises any leader can start this week. Guest: JL Heather — co-author of The Agile Code and Breakthrough Innovation, co-host of the Breakthrough Innovation Podcast, ICF Professional Certified Coach (PCC), Certified Professional Co-Active Coach (CPCC), and Leadership Circle Profile practitioner. Time Markers 00:00 Welcome and Topic Setup 02:19 Meet JL Heather 03:47 Why Cant Culture Matters 05:04 Defining Cant Culture 06:40 Choices Before Reasons 09:46 Constraints and Testing 10:37 Beanie Babies Lesson 15:31 Cant Wont Havent Framework 20:28 Bureaucratic Mass Momentum 22:23 Generations and Havent Gaps 24:05 Diversity Beyond Generations 25:34 Gen Z Innovation Pushback 27:13 Why Cant Kills Companies 28:36 Digging Into The Why 29:59 Bridge The Generational Gap 31:50 Leaders Punish Innovation 33:03 Process And Metrics Traps 36:05 Make Yes Cheaper 37:03 Spot Cant Culture Fast 39:16 Two Practical Leader Tips 42:41 Curiosity Walk Benefits 44:00 BCG Innovation Reality Check 44:51 Where To Find JL 45:45 Final Thoughts On Cant Culture Try this week Catch one can't a day (or a week). Write down a "can't moment" in as much detail as you can, even if nobody used the word. Later, pick it apart: Is it impossible? If not, who owns the decision? If no one does, why haven't we done it, and what would it take? Ask the short-form question. The next time you hear a constraint in a meeting, ask: "Is that a can't, a won't, or a haven't?" Give every won't an owner and a review date. Name the decider and revisit the decision quarterly or annually. Take a curiosity walk with a peer (not a direct report). Pick a somewhat emotionally charged work issue and walk 20 minutes: 10 out, 10 back. On the way out, one person shares their struggle while the other only asks questions. No suggestions, and no suggestions hidden inside questions. Switch roles on the way back. Bonus points for walking outdoors in nature. JL recommends repeating it once a quarter. Watch your body language when someone pushes back or brings you a problem. Your reaction teaches the whole team what's safe to say. Resources and links Connect with JL Heather LinkedIn: JL Heather (add profile link) Centered: centered.work Speaking and podcast appearances: jlheather.com Books: The Agile Code and Breakthrough Innovation Podcast: Breakthrough Innovation Podcast Mentioned in this episode The Can't Culture Framework and the CHOOSE framework ("C" = catch the can't) Chamberlin, Newton & LePine (2017): research on promotive vs. prohibitive voice Research on learned helplessness The "bureaucratic mass index" BCG 2024 innovation data: 83% rank innovation a top-three priority; 3% are ready to deliver Connect with Aesha Tahir and 9 to 5 Wellness Website: 9to5wellness.com Personal site: aeshatahir.com LinkedIn: Aesha Tahir Partner with the show: Brand partnerships Watch the video episode on YouTube, Apple Podcasts and Spotify. 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Everyone Wants the Results

Everyone Wants the Results, But Not the Reps Everyone wants the promotion, the finish-line photo, the big win. Very few want the early mornings, the rejected drafts and the 5:00 AM runs in the rain that come before them. This week's episode is a mindset check rather than a list of tips. A few of my clients kept bringing this up with me, so I figured a lot of you are dealing with it too. People always ask me for the "secret," whether it's weight loss, VO2 max, a marathon, a promotion or balancing a 9-to-5 with a business. The answer is the one nobody wants to hear: the shortcut is hard work. I'm going back to my childhood roots and where I get my work ethic from. I'm also drawing on the Stoic teachings, to look at what we lose when we rush the process. You can learn three practical habits for honoring the process at work and in your health. Key takeaways: Pick one boring rep and protect it. A walk after lunch, the same bedtime every night, or one focused hour on a skill. Keep it small, repeatable and non-negotiable. Track your inputs, not just your outcomes. Ask yourself "Did I show up today?" as well as "Did I hit the goal?" Reframe your next obstacle. When a meeting goes badly, you miss a workout or you get rejected, ask what it's letting you practice: patience, resilience or grit. Quotes from the episode: "The shortcut is hard work." "Talent gets noticed. Consistency gets you trusted." "When I skip the process, I skip the growth." Resources mentioned: Ryan Holiday's Podcast - https://dailystoic.com/life-is-too-short-to-rush-through/ https://podcasts.apple.com/us/podcast/the-daily-stoic/id1430315931 Marcus Aurelius, Meditations Connect with me: LinkedIn: https://www.linkedin.com/in/aeshatahir/ Brand partnerships: https://9to5wellness.com/brand-partnership/ If this episode resonated with you, share it with someone in their own grind season. And if you haven't yet, subscribe and leave a review for 9 to 5 Wellness on your platform of choice. It helps more busy professionals find the show. 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Why Identity Beats Willpower Every Time

The other day, my 15-year-old son Aiden cleaned out our pantry without anyone asking him to. As he threw out the chips and crackers, he said, "I don't eat unhealthy like that anymore." I haven't stopped thinking about that sentence. He wasn't talking about a diet, a macro plan or a coach's rules. He was telling me who he is now. In this episode, I look at why so many health goals fail when willpower runs out, and why changing how you see yourself is the most underused tool you have. I draw on my work as an exercise physiologist and corporate wellness consultant to explain why identity-based habits hold up through deadlines, stressful weeks and busy family schedules. I also share three simple steps you can start tomorrow morning. In This Episode, I Cover Why "I'm trying to eat better" keeps your old identity in place, and what to say instead How willpower and motivation fail you when work gets stressful The link between rules, decision fatigue and the 3 PM donut problem Why every healthy action is a "vote" for the person you're becoming How a healthy identity builds resilience after setbacks Why you don't have to earn the identity before you claim it My 3-step framework for making the identity shift in everyday life 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Why Your VO2 Max Matters More Than Your Step Count

If you could track one number that shows how long and how well you'll live, it would be your VO2 max. In this episode of the 9 to 5 Wellness podcast, I'm diving into VO2 Max: what it is, why researchers treat it as a longevity biomarker, and how busy professionals can raise it. Many of my clients and patients put it this way: "I don't feel old, and I want to stay this way." If that sounds like you, start here. In this episode, you'll learn: What VO2 max is, and why it's also called your aerobic capacity How your heart, lungs, circulatory system and muscles work together to turn oxygen into ATP, your body's energy currency The study of more than 122,000 patients that linked a higher VO2 max to a lower risk of death from all causes, not just heart disease What counts as a "good" VO2 max for your age, sex, fitness level and altitude Where to get tested: university labs (often free), cardiopulmonary exercise testing (CPET) or a smartwatch estimate Her top 3 strategies and 2 favorite workouts for improving aerobic capacity ⏱️⏱️Time Markers 00:00 Welcome and Update 01:22 Why VO2 Max Matters 02:45 VO2 Max Basics Explained 06:21 Longevity Research Link 07:29 What Is a Good Score 09:25 Benchmarks and Personal Example 12:20 How to Test VO2 Max 13:34 Three Ways to Improve It 17:10 Go To VO2 Workouts 18:56 Wrap Up and Call to Action 🔗🔗Related Episodes If you liked this episode we think you'll enjoy this one too: https://9to5wellness.com/episode/key-biomarkers-of-metabolic-health/ 🔬🧪👩‍🔬Related Research Studies VO2 max ageing and all cause mortality The Role of VO2 max as an Indicator of Population Health 📚📖Books on the Topic Outlive: The Science and Art of Longevity by Peter Attia, MD (2023) 80/20 Running by Matt Fitzgerald (2014) 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Question and Answer - Core Muscles and Health Fatigue

It's a listener Q&A episode — two questions, no fluff. First: why core muscles don't show up no matter how hard you train them. Second: why "doing everything right" for your health can still leave you completely exhausted. Key takeaways Ab definition is a body-fat story, not just a training story You can't out-crunch a bad diet "Toned" isn't a separate physiological state — it's muscle plus low body fat, earned slowly Health fatigue isn't a motivation problem, it's a systems-overload problem One clear health priority beats twelve half-followed ones Got a question for a future Q&A? Send it in — Aesha reads every one. 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Why Confident Professionals Fall Short When Communicating

Ever wondered why you can nail a presentation with friends but completely freeze when it's time to deliver it to your team or at a big pitch? In this episode of 9 to 5 Wellness, Aesha is joined by Dr. David Lee Fish — a communication expert who's spent decades helping professionals, performers, and athletes close the gap between their expertise and their delivery under pressure. Dr. Fish's approach has an unusual origin story: it traces back to his early career as a saxophone player and later professor, and to studying under Zen master Seung Sahn. That training led him to a method that closely parallels mindfulness, built around one core idea — acceptance, not resistance, is the key to managing performance anxiety. In this episode, you'll learn: The three factors that trigger performance anxiety — and why 75% of us are wired to feel it The role of the amygdala ("your internal bodyguard") in fight, flight, or freeze responses Why trying to eliminate stage fright entirely is a "dead man's goal" — and what to aim for instead The Yerkes-Dodson finding on how the right amount of adrenaline actually improves performance Dr. Fish's practical READ framework for staying composed in high-stakes moments: Remember your core values behind the task Engage fully with what you're doing Accept nervous thoughts and sensations without fighting them Detachment naturally follows How to recover gracefully if your mind goes blank mid-presentation Why the threats get bigger — and the nerves more real — the higher you climb Memorable moment: Aesha shares advice from her Toastmasters mentor: when you're anxious about forgetting a detail or missing a stat, ask yourself — "Who will know that?" Find out more about our guest Dr. David Lee Fish below: Website: riseup8.com LinkedIn: David Leifes Time Markers 00:00 Welcome and Episode Setup 01:05 Meet Dr David Lee Fish 02:49 From Saxophone to Zen 06:27 Why We Freeze Under Pressure 08:04 Amygdala and Survival Mode 10:23 First Aid Accept It 13:41 Self Worth vs Symptoms 18:57 Stop Chasing Zero Fear 20:42 Adrenaline Sweet Spot 24:52 READ Framework Explained 30:09 When Your Mind Goes Blank 36:08 Where to Find Dr Fish 37:35 Closing Thanks and Goodbye 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Fall Forward _ Why Autumn Is Your Real New Year

Forget January — fall is the smartest, most natural time to reset your goals. In this episode, we break down the science of why autumn motivation actually works better than New Year's resolutions, walk through a practical 90-day goal review framework, and dig into specific healthspan and fitness goals worth building into your fall. What You'll Learn Why January is biologically and psychologically one of the worst times to set new goals — and why fall works with your body instead of against it The physiology behind fall motivation: circadian shifts, sleep quality, and training performance A four-step framework for reviewing and resetting your goals for the rest of the year A full menu of healthspan-focused fitness goals, from strength training to sleep to metabolic health Why career and health goals can't actually be separated from each other. 00:00 Weekend Welcome 00:26 Why Fall Resets 02:08 New Year Myth 06:40 Fall Biology Boost 09:39 Fall Audit Framework 10:46 Four Step Reset 18:20 Healthspan Over Fitness 21:12 Strength For Longevity 24:50 Cardio And Mobility 27:22 Recovery And Labs 29:50 Personal Fall Motivation 31:49 Homework And Wrap Up Learn more about our working with Aesha Tahir https://9to5wellness.com/workwithus/ Learn more about Aesha’s Movement Assessment and Consultation https://toneandstrengthen.com/fitness-coaching/ 🔬🧪👩‍🔬Related Articles Surprising Ways Your Body Changes in the Fall 📚📖Books on the Topic The Autumn Reset 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Fitness for Fully Booked Dads

I hear it all the time from my male patients and clients: "I don't have time to work out." So in this episode, I wanted to dig into that excuse with someone who lives it himself. I sat down with Coach Brian Parana, a men's health coach with over 23 years of experience helping busy professionals and elite athletes — including an Olympic silver medalist and a CrossFit world champion — improve their body, energy, and day-to-day habits without sacrificing their careers or families. Brian is also a dad of four, self-employed since 2010, and just as busy as the guys who come to him for help. His message going in was simple: busy dads don't need more time. They need a better plan. Here's what we covered: "No time" is usually a priorities problem, not a time problem. Everybody wastes some time — Brian shared a client example of someone who wasn't sleeping because he was up late watching shows, which then killed his morning workout window. The fix started with an honest question: what's actually more important to you? Drop the all-or-nothing gym mindset. If you're working out three days a week, you're already more consistent than most people for life. You don't need an hour a day — you need a plan that fits where you are right now. You can't out-train a bad diet. If your nutrition is dialed in, a 20–30 minute circuit three to four days a week is enough for most people who aren't training for a specific event. The simple workout template we love: push, pull, shoulder press, legs, and core — five sets of ten reps each. Twenty to twenty-five minutes and you've covered your whole body. Protect your lunch hour like a real boundary. Brian pushes clients to treat their lunch break as protected time to move, not more meeting time — it makes the rest of the workday more productive too. Match your workout to your actual energy, not an ideal schedule. If you're mentally fried after work, a solo gym session probably won't stick — pickleball, a class, or meeting a friend might work better than forcing it. Turn socializing into movement. Trade a sit-down dinner for a hike, walk and talk with your spouse instead of sitting on separate screens, or join a rec league — adult basketball, pickleball, a running club. Sleep and small daily habits matter more than people think — they're often the quiet reason a workout plan falls apart in the first place. This isn't just about how you look. Brian was direct about the health stakes — waist and neck measurements tied to increased risk of heart disease, blood pressure issues, and diabetes — and why building strength and functionality now (especially in your 40s and 50s) pays off for the long run. Brian shared some incredible client transformations in this one too, so if you want the full stories, give the episode a listen. Huge thanks to Brian for joining me — this was such a practical, no-excuses conversation. ⏱️⏱️Time Markers 00:00 Fitness for Busy Dads 01:17 Meet Coach Brian Prana 04:46 Why Fitness Matters Now 07:31 Dad Stress and Burnout 10:17 Finding Time and Priorities 14:28 Ditch the All-or-Nothing 17:52 Simple Workouts and Nutrition 21:33 Make Movement Social 22:34 Logistics With Your Partner 22:54 Schedule Reality Check 24:10 Family Walks and Workouts 25:12 Lunch Break Boundaries 26:53 Beat After Work Burnout 30:01 Health Wake Up Calls 33:54 Movement Social Life 35:52 Client Transformations 40:04 Five Pattern Workout 42:01 Simple Wrap Up 👇⬇️Learn more about our guest Brian Parana & his pod 👇⬇️ https://podcasts.apple.com/us/podcast/driven-for-health-nutrition-and-weight-loss-for-men-over-40/id1841880571 📚📖Books on the Topic The Fitness Mindset: Eat for energy, Train for tension, Manage your mindset, Reap the results No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness 🔬👩‍🔬Discover more on Aesha's blogs on this topic https://toneandstrengthen.com/wellness-blog/ 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Nutrition for Every Phase of Your Cycle and Life

This episode of the 9 to 5 Wellness Podcast features a conversation with Kristina, a nutritionist specializing in anti-inflammatory nutrition. The discussion covers women's nutritional needs across menstrual phases and life stages, including pregnancy, postpartum, perimenopause, and menopause. Topics covered include: Cycle Syncing An overview of the four menstrual phases—menstruation, follicular, ovulation, and luteal—framed through an "inner seasons" model, along with corresponding food strategies: Menstruation: warm meals supporting iron and magnesium intake Follicular phase: lighter, protein-forward meals, fermented foods, and intermittent fasting as an option Ovulation: cruciferous vegetables, fiber, and anti-inflammatory foods Luteal phase: balanced plates with complex carbohydrates, zinc, and B vitamins to address cravings and energy needs Perimenopause and Menopause A discussion of physiological changes during this life stage, including increased insulin resistance and central weight gain. Topics include blood sugar balance, gut health, eating breakfast before coffee, and maintaining consistent strength training for muscle and bone support. ⏱️⏱️Time Markers 00:00 Cycle Syncing Overview 01:10 Meet Cristina 02:26 Endometriosis Journey 04:56 What Is Cycle Syncing 07:45 Menstrual Phase Nutrition 10:14 Follicular Phase Fuel 13:12 Ovulation Phase Support 14:43 Luteal Phase Cravings 18:13 Work Energy in Luteal 23:12 Meal Prep for Busy Weeks 28:44 Perimenopause Metabolism Shifts 36:28 Bone Health and Strength 38:18 Quick Tips and Wrap Up Learn more about our guest Kristina Krasteva https://www.linkedin.com/in/k-krasteva/ Learn more about Kristina's anti-inflammatory nutrition program here- https://the-8week-inflammation-reset.carrd.co/ 🔬🧪👩‍🔬Related Research Studies Dietary energy intake across the menstrual cycle The Impact of the Menstrual Cycle on Nutrient Metabolism 📚📖Books on the Topic Cooking in Sync with Your Cycle 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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A conversation with MedFit Education Foundation Founder

On this episode of the podcast, I sat down with Lisa Dougherty, founder and CEO of the nonprofit MedFit Education Foundation, to talk about advancing education at the intersection of healthcare, fitness, and wellness. Lisa shared that she launched the foundation in 2017 to address the fitness industry's lack of training for working safely with chronic disease, medical conditions, and disabilities. She started with free weekly webinars, then moved to multidisciplinary university-based conferences, before pivoting in 2020 to online education. She walked me through creating 23 online medical fitness specialist certificate programs and launching a global virtual conference featuring 90 sessions across multiple time zones with six-month access, CEUs for several certifying bodies, and high-profile speakers donating their time. Lisa also opened up about how her breast cancer diagnosis helped motivate the virtual conference as a legacy-building, positive project. Sign-up for the Med Fit Educational Virtual conference with the link below: https://fbasucceed.com/medfit Use code LISAVIP for a discounted $99 rate. 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Winning the Talent War for Organizations

In this episode of 9 to 5 Wellness, I dig into why organizations really win or lose the talent war — and it's not about pay or flashy perks. It comes down to the day-to-day reality of culture. I talk about the "values versus reality" gap: employees don't judge culture by what's written in the handbook, they judge it by how time off requests, deadlines, and tough quarters actually get handled. I walk through a few composite examples that show how this plays out — unlimited PTO policies that end up reducing the vacation people actually take, wellness apps rolled out while teams stay understaffed, "we're family" messaging that gets contradicted the moment layoffs hit, and one-off wellness weeks that never touch the after-hours expectations driving people into the ground. Taken together, these patterns show how performative wellness quietly erodes trust. My take: wellness has to be treated as infrastructure, not a program. That means trained managers, flexibility that's consistently honored (not just offered), recognition that's genuine, health and stress support that runs year-round instead of once a year, and leaders who actually model boundaries instead of just talking about them. I also make the case for tracking real-time retention signals instead of relying on annual surveys, learning from how other industries approach this, and building programs with real ownership, real budget, and room to keep adjusting over time. ⏱️⏱️Time Markers 00:00 Welcome And Theme 01:36 Values Versus Reality 03:09 Culture Is Daily Habits 04:39 Perks Can Be Copied 06:10 Wellness As Slide Deck 06:48 Four Wellness Fails 11:56 Wellness As Infrastructure 13:31 Leadership Sets Policy 15:44 Measure Retention In Real Time 16:45 Learn Beyond Your Industry 19:33 Built To Last Programs 21:07 Final Takeaway And Outro 👇⬇️ Learn More About Aesha Tahir and Working With Her👇⬇️ 9 to 5 Wellness Bring Us to Your Team 🔬🧪👩‍🔬Related Research Studies Using performance management to win the talent war The War for Talent 📚📖Books on the Topic Winning the War for Talent: How to attract and retain top performers The Employee Experience Advantage 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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The Belonging Metric in Organization - Moving Beyond DEI

In this 9 to 5 Wellness Podcast episode, I interview Dr. Melissa Durham, Associate Dean of Organizational Success and Wellbeing at USC Mann School of Pharmacy, about reframing DEI as measurable belonging and organizational health rather than performative effort. We discuss why demographic metrics and self-reported data are limited, why retention and performance depend on systems that support diverse employees, and how to measure belonging by standardizing survey tools, disaggregating results, and running follow-up listening sessions that lead to structural changes (e.g., hybrid work and a staff council). Dr. Durham explains her path from pharmacist and chronic pain specialist to leading DEI and wellbeing work, argues the two are inseparable, and describes proactively pivoting away from DEI labeling amid political barriers and 2025 executive orders. We cover resourcing and authority for leaders in these roles, building executive buy-in through burnout and turnover costs, and using AI to increase capacity for human connection. ⏱️⏱️Time Markers 00:00 Welcome and Topic Setup 01:05 Belonging as Business Metric 03:12 Why Demographics Miss Belonging 05:55 Melissa Career Path to DEI 10:56 Standardizing Belonging Measures 13:26 Listening Sessions to Action 16:34 Pivot to Organizational Health 21:00 Resilience Amid Political Shifts 23:32 Why Culture Work Needs Teams 24:33 Advice for Underpowered DEI Roles 25:09 Set Boundaries First 26:10 Strategic Buy In 27:14 Therapy And Burnout 29:33 Convince Senior Leaders 31:36 Timing And Pain Points 33:05 Budget Cuts And ROI 34:37 Bake DEI Into Culture 37:00 Compassionate Leadership 38:28 Retention And Quiet Quitting 40:52 AI Without Losing Humanity 42:34 Parting Advice And Wrap Up 👇⬇️ Learn more about our guest Melissa Durham👇⬇️ Dr. Melissa Durham: https://www.thepainpharmacist.com/ 🔬🧪👩‍🔬Related Research Studies A systematic review of diversity, equity, and inclusion Diversity, Equity, and Inclusion (DEI) Research 📚📖Books on the Topic Diversity Equity & Inclusion for Organizations 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Why Joy at Work Is a Strategic Tool?

In this episode of 9 to 5 Wellness, I sit down with Bosee Akheduri — motivational speaker, corporate trainer, author, and CEO of Goal and Grind LLC — to talk about workplace burnout, disengagement, and the unsustainable cultures so many of us are working in. Bosee makes the case that joy isn't just a nice-to-have — it's a strategic tool that drives better leadership, performance, and retention. We dig into how joy is deeply personal and rooted in self-understanding. Bosee walks me through two of her favorite tools: the "Joy Bubble," where you list out everything that brings you joy, and the Accomplishments Journal, where you track your skills and wins over time. She defines purpose as the sweet spot where joy overlaps with income-generating skills, and breaks down her Stay Joyful method — centering on joy, building community, leading by example to create team alignment, and leaning on joy even during the hardest seasons — all in service of creating synergy across your personal, professional, health, and financial life. We also talk through her "triple win" framework (you, your team, your organization) and her three C's: cheer for others, celebrate your own successes, and keep building community. ⏱️⏱️Time Markers 00:00 Joy at Work Crisis 02:16 Two Joy Tools 05:30 Bosee Origin Story 09:29 Purpose and Culture 13:36 Joyful Leadership Signs 16:58 Stay Joyful Method 21:00 Joy in Hard Seasons 21:33 Hard Work Behind Joy 23:06 Building the Book Method 24:00 From Feel Good to Action 25:15 Triple Win Teamwork 28:36 Joyful Leadership at Home 32:28 Alignment and Boundaries 34:36 Three Cs Practical Takeaway 35:48 Book Design and Meaning 36:59 Where to Buy and Connect 38:25 Final Thanks and Wrap 👇⬇️Learn more about our guest Bose Akadiri 👇⬇️ Website: https://www.goalandgrind.com Book Website: The Stay Joyful Method: Using Joy as a Tool to Rise, Lead, and Redefine Success Keynote Speaking & Corporate Workshop Topics: https://www.goalandgrind.com/services ✍️📝Articles on the topic ✍️📝 Why Joy Is the Missing Ingredient for Career Growth? 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Fasted vs Fed Workouts

On this episode of 9 to 5 Wellness, I sat down with Coach Brian to dig into a question I get asked constantly: should you train fasted or fed? We broke down what fasted training actually means — working out on an empty stomach after going roughly 10 to 12 hours without eating — and talked through the real benefits, like the modest fat-loss edge over fed training, better metabolic flexibility, and potential boosts to insulin sensitivity and how your body uses fat for fuel. I shared that I generally recommend fasted sessions for low-to-moderate intensity work — that includes moderate strength training in the 60–75% 1RM range — and I like to keep those sessions under 45 minutes. But we didn't stop there. Coach Brian and I got into where fasted training falls short: if you're doing anything high-intensity — think HIIT, CrossFit, speed repeats — you really need to pre-fuel with simple carbs, and honestly, a 250–300 calorie pre-workout meal is often worth it. For longer sessions, I always tell my clients to get carbs in during the workout too, so you don't hit that wall and bonk halfway through. Post-workout fueling was a big focus for me in this episode. I want people eating within two hours of finishing — or within just 30 minutes if the session was really intense — and pairing carbs with 25 to 50 grams of protein to actually recover well. One thing I made sure to highlight: women should steer clear of truly fasted workouts. Our cortisol tends to run higher in the morning, and that changes the calculation. 00:00 Welcome and Topic Setup 02:12 Defining Fasted Workouts 03:23 Benefits and Fat Loss Evidence 05:30 Metabolic Flexibility and Health 08:49 Best Intensity for Fasted 11:34 When Fasted Fails 13:39 Quick Carbs Before HIIT 15:48 Breaking the Fast Properly 16:52 Fueling Strategy and Timing 19:59 NOS Analogy and Intra Fuel 23:01 Bonking Lessons From Racing 24:59 Fasted Workout Limits 25:44 Women And Cortisol 26:14 Pre Workout Fuel Ideas 28:48 Intra Workout Carbs 31:21 Portable Real Food Tips 32:25 Post Workout Window 36:48 Carbs Insulin Muscle Glycogen 38:53 Macros Ratios And Protein 40:47 RPE Timing And Recovery 45:05 Wrap Up And Takeaways Research Studies Related to the Topic Exercise Training and Fasting: Current Insights - PMC Fasted vs. Fed Workouts: Which One is Right for You? 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Muscle-The Hidden Organ

This 9 to 5 Wellness podcast episode we're reframing skeletal muscle as a highly active organ with major roles beyond movement. You'll learn muscles role as the body’s primary “glucose sink,” taking up an estimated 70–80% of post-meal glucose via insulin-driven GLUT4 and storing large glycogen reserves, with inactivity, aging, and metabolic disease contributing to insulin resistance. Muscle is also an “energy furnace” that raises basal metabolic rate, supports thermogenesis (including shivering), and declines with sarcopenia, contributing to metabolic slowdown. Moreover you can learn about muscles role as an amino acid reserve used during fasting, illness, trauma, surgery, and cachexia, influencing outcomes. It is also the largest endocrine organ, releasing myokines (e.g., IL-6, irisin, BDNF, IL-15, myostatin) that signal to the brain, fat, liver, bones, and immune system, with benefits from moderate, consistent activity. ⏱️⏱️Time Markers 00:00 Welcome and Teaser 00:32 Muscle Beyond Movement 01:47 Glucose Sink Explained 04:58 Blood Sugar and Exercise 07:13 Muscle as Calorie Furnace 10:55 Heat and Metabolic Aging 13:18 Emergency Protein Bank 17:58 Muscle as Endocrine Organ 19:31 Key Myokines Breakdown 25:21 Big Picture and Takeaways 27:49 Wrap Up and Motivation 👇⬇️ Learn more about Aesha and how to work with us 👇⬇️ 9 to 5 Wellness Work with Us 🔬🧪👩‍🔬Related Research Studies Skeletal Muscle as an Endocrine Organ Muscle as an endocrine organ: IL-6 and other myokines 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Cycle Sync with Two Moons Health

On this episode of 9 to 5 Wellness, we're joined by Terry Chang and neurologist Dr. Ulrike Kaunzner, the co-founders of Two Moons Health, to dig into seed cycling and what it can mean for women's hormonal health. You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundle Get $25.00 OFF with the code “AESHASUMMER25 ” at the checkout Terry is walking us through how the company got started — she'd been dealing with really difficult cycles herself, and it was Ulrike who first introduced her to the practice of rotating four seeds through the month: flax and pumpkin in the first half of the cycle, sesame and sunflower in the second, to support estrogen and progesterone balance. From there, they surveyed women to figure out what people actually wanted, and that's how the capsule format came to be. Dr. Kaunsner breaks down the different phases of the cycle and the mechanisms researchers think are behind seed cycling, including lignans and the role the gut microbiome plays in metabolizing estrogen. We're getting into an honest conversation about what the research actually supports right now — their own clinical study, done with 40 women over two cycles, is still going through peer review, so I make sure we're clear about where the evidence stands. The reported results are genuinely interesting to hear about: fewer sick days tied to periods, less pain, better sleep, mood, and skin, and less bloating. But I also wanted to make sure we covered the cautions — this isn't for everyone, and we talk through pregnancy, breastfeeding, hormonal birth control, and certain conditions or medications where seed cycling might not be appropriate. Toward the end, we widen the lens a bit and talk about what cycle awareness could mean beyond the individual — how it might factor into workplace policies and even athletic performance. It's a conversation I think anyone curious about hormonal health will get a lot out of. So, listen in! You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundle Get $25.00 OFF with the code “AESHASUMMER25 ” at the checkout. Download Hormone Health Guide HERE - https://twomoonshealth.co/pages/hormone-health-guide 00:00 Welcome and Topic 01:05 Meet the Guests 03:15 Two Moons Origin 06:18 Why Their Backgrounds 10:23 Seed Cycling Basics 13:51 Seeds and Science 17:06 Cycles at Work 22:37 Evidence and Studies 26:36 Study Results Breakdown 27:56 What Are Lignans 29:43 Fiber Estrogen Balance 31:07 Psyllium and Vitex Additions 33:28 When Results Show Up 34:55 Seed Cycling for PCOS 37:57 Who Should Avoid It 41:03 Perimenopause Bridge and Tips 43:43 Discount and Farewell 🤑 Special Offer🤑 👇⬇️ Buy Two Moons Health 👇⬇️ You can get started on your hormonal health journey today by ordering two moons health here - https://twomoonshealth.co/products/seed-cycle-capsules-bundle Get $25.00 OFF with the code “AESHASUMMER25 ” at the checkout. 🔬🧪👩‍🔬Related Research Studies Systematic Review of Efficacy of Seed Cycling A Case Study of Successful Fertility Intervention 📚📖Books on the Topic Seed Cycling: Regulate Hormones Naturally Seeds of Sisterhood: Functional Nutrition 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

Where Career Success Meets Personal Wellbeing

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 in my DMs and corporate workshops—whether people must choose between career success and health—arguing grind culture often normalizes sacrificing sleep, energy, and preventive care until chronic conditions and stress appear. You'll learn how the definitions of success are shifting toward sustainability, and outlines how well-being strengthens focus, decision-making, relationships, and long-term performance through deliberate habits like protecting workouts, sleep, and personal connections. ⏱️⩇⩇:⩇⩇ Time Markers 00:00 Welcome and Milestone 01:41 Why This Podcast Exists 02:54 Ripple Effect Impact 06:05 Today’s Big Question 08:04 The Hidden Cost of Success 10:49 Success Is Redefined 14:17 Wellness Gets Postponed 16:37 Health Fuels Performance 19:12 What Wellbeing Really Means 21:29 Habits That Make It Work 23:40 Closing and Next Steps 🎙️🎙️🎙️How to Bring Us to Your Organization Work with 9 to 5 Wellness 🔬🧪👩‍🔬Research Studies Referenced The Influence of Career Success on Subjective Well-Being 📚📖Books on the Topic The Gap and the Gain 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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Beating Headaches and Neck Pain

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 dangerous conditions. He emphasizes evaluating movement and sensitivity in the neck (plus jaw and shoulders) because upper-neck issues can refer pain to the head via the brain stem. He outlines a three-part framework: the pain source (often neck/jaw/shoulders), developmental barriers (hypermobility/EDS and airway or sleep apnea-related jaw and head positioning), and systemic factors affecting pain threshold (diet, inflammation, stress, hormones, especially estrogen dips). He share practical strategies including more daily movement, desk and screen setup, sleep positioning, nasal breathing aids, whole-food nutrition, and appropriate strengthening. ⏱️⩇⩇:⩇⩇ Time Markers 00:00 Welcome and Topic 02:14 Meet the Headache Doctor 03:35 His Origin Story 07:12 Why Headaches Misdiagnosed 10:41 Testing and Primary vs Secondary 13:50 Neck Movement Pain Pathway 16:42 Three Legged Framework 20:31 Desk Posture and Text Neck 25:14 Hypermobility and Stability 27:08 Airway Jaw and Sleep 32:03 Hormones and Migraine Threshold 35:15 Food Triggers and Inflammation 39:06 Practical Steps Beyond Meds 43:15 Where to Find Dr Taves 44:41 Final Thanks and Goodbye --------------------------------------------------------------------------------------------------------- 🎙️🎙️🎙️About Our Guest Dr. Jono Taves is a Mayo Clinic–trained Doctor of Physical Therapy and headache specialist who focuses on chronic and complex headache disorders. Throughout his career, he noticed a troubling pattern: many people suffering from persistent migraines and daily headaches were cycling through medications without ever addressing the underlying drivers of their pain. You can learn more about him at: https://www.noveraheadachecenter.com/ 🔬🧪👩‍🔬Research Studies Referenced Headache Disorders: Primary Vs. Secondary Headache Neck Pain And Migraine 📚📖Books on the Topic The Headache: The Science of a Most Confounding Affliction—and a Search for Relief The End of Migraines: 150 Ways to Stop Your Pain 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

Finding the Common Language - Decoding Fitness Guidelines and Goals

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 numeric cardio goals can discourage people who would benefit from simply moving more. Professor Howard emphasizes choosing enjoyable activities (e.g., gardening, walking, golf) as the base of a personalized “physical activity pyramid,” then layering strength, mobility, and varied cardio, including movement in multiple planes to reduce injury risk (e.g., pickleball). We're highlighting strength training, leg work, grip, and progression for longevity, the value of social accountability and stress reduction, and adapting goals across decades by staying active rather than assuming inevitable decline. 00:00 Welcome and Episode Goal 01:07 Meet Rick Howard 02:54 Adult Exercise Guidelines 05:03 Make Movement Enjoyable 08:16 Build Your Own Activity Pyramid 09:49 Strength Span and Your Why 12:22 Pyramid Breakdown and Golf Example 16:05 Move in All Planes 21:35 Sprint and Sport Readiness 24:11 Cardio Guidelines for Busy Pros 25:36 Why Treadmills Defined Cardio 26:57 Simple Ways to Accumulate Minutes 27:58 Make Movement Fun 28:52 Cardio Room Zombies 29:48 Games and Family Fitness 30:18 Consistency and Progression 30:47 Train Legs and Core 31:52 Avoid All or Nothing 33:13 Pick Exercises Youll Do 34:57 Training Through Decades 36:22 Deadlift Mindset Shift 39:07 Beat Boredom With Variety 40:27 Strongman Origin Story 42:30 Strongman Community Edge 45:05 Accountability and Culture 47:00 Find Rick Online --------------------------------------------------------------------------------------------------------- 🎙️🎙️🎙️About Our Guest Our guest, Dr. Rick Howard, is an Associate Professor of Applied Sports Science at West Chester University (PA) in the Department of Kinesiology. He serves as the Sports Performance Coordinator and Advisor at West Chester University. His teaching and research specialize in pediatric exercise science, long-term athletic development (LTAD), and youth strength and conditioning. You can learn more about him: https://www.linkedin.com/in/rick-howard-4834ab4a/ https://www.wcupa.edu/healthSciences/kinesiology/rickHoward.aspx 🔬🧪👩‍🔬Research Studies Referenced How much exercise is needed to live longer World Health Organization 2020 guidelines 📚📖Books on the Topic Strength Training for All Body Types Smarter Workouts 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

Q and A on Intermittent Fasting

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 emphasizing food quality and noting common side effects. I'm answering questions on fasted workouts, the host advises timing workouts near the end of a fast if muscle gain is a priority, discusses post-workout nutrition (protein/carbs or BCAAs), highlights gut-brain and fiber/SCFA links, and cautions that combining fasting with intense training can increase stress and potentially impair immunity. Time Marker 00:00 Welcome and Topic Setup 01:10 What Intermittent Fasting Is 03:07 Popular IF Methods Explained 04:47 What Happens When You Fast 06:12 Benefits Limits and Safety 07:35 Fasted Workouts and Refueling 10:28 Gut Brain Axis and Fiber 14:02 Training Intensity and Stress 16:50 Immunity Claims and Overdoing It 18:51 Wrap Up and Listener Qs Research Studies Referenced: Beneficial effects of intermittent fasting: a narrative review Exercise Training and Fasting: Current Insights 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 prioritize the most important asset they've got – their employees. Cheers to a healthier and happier journey ahead! 🌟 🌟 🌟 You can learn more about ME- the host at https://www.aeshatahir.com Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ https://www.linkedin.com/in/aeshatahir/

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