9 to 5 Wellness

Do you have the knowledge you need to help your organization get the best return on the time and capital invested in employee wellbeing? Are you a busy professional or C-suite leader looking to introduce wellbeing program at your work? Discover 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 employee wellbeing programs can have on overall quality of work and productivity. We will be 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 in the corporate market today 🌟 Advice to other leaders to create a happier, healthier, and more productive workplace</

9 to 5 Wellness is a business podcast hosted by Aesha Tahir, with 162 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Aesha Tahir hosts 9 to 5 Wellness, a business show with 162 episodes published.

Our AI reads these to draft pitches. Use them as grounding for a pitch that cites a real guest and a specific topic.

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  Episode #162

  Muscle-The Hidden Organ

  Aug 16, 202628 minS1

  This 9 to 5 Wellness podcast episode we're reframing skeletal muscle as a highly active organ with major roles beyond movement. Ypu'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. 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 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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  Episode #161

  Cycle Sync with Two Moons Health

  Aug 9, 202645 minS1

  On the 9 to 5 Wellness podcast, the host interviews Two Moons Health co-founders Terry Chang and neurologist Dr. Ulrike Kaunsner about seed cycling for women’s hormonal health. They share how the company began after Terri, who struggled with difficult cycles, learned from Ulrike about rotating four seeds—flax and pumpkin in the first half of the cycle, sesame and sunflower in the second—to support estrogen and progesterone balance, then created a capsule format based on a survey. Dr. Kaunsner explains cycle phases, the proposed mechanisms (including lignans and the gut microbiome’s role in estrogen metabolism), and what research does and doesn’t show, noting their 40-woman, two-cycle clinical study is under peer review. Reported results included fewer period-related sick days and pain, improved sleep, mood, skin, and reduced bloating; they also discuss cautions (pregnancy, breastfeeding, hormonal birth control, certain conditions/medications) and workplace and athletic performance implications of cycle awareness. 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 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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  Episode #160

  Where Career Success Meets Personal Wellbeing

  Aug 7, 202624 minS1

  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. 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 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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  Episode #159

  Beating Headaches and Neck Pain

  Aug 2, 202645 minS1

  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/

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  Episode #158

  Finding the Common Language - Decoding Fitness Guidelines and Goals

  Jul 30, 202648 minS1

  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 You can learn more about our guest Rick Howard below: https://www.wcupa.edu/healthSciences/kinesiology/rickHoward.aspx 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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