9 to 5 Wellness

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

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🌟 🌟 🌟 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 [email protected]. 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

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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. 

Dr. Guadagnino explains sarcopenia (age-related muscle loss), the role of resistance training in maintaining muscle and bone health (including Wolff’s law), and how free weights and proprioception work can improve balance and reduce fall risk. We’re also covering nutrition, sleep and recovery, CoQ10 and mitochondrial energy, and adapting movement for injuries or chronic illness, ending with his advice to “never settle.”

You can learn more about Dr. Guadagnino with the links below:

Michael Guadagnino's Website

https://drguad.wpcomstaging.com/fitness-over-50-60-70-and-beyond/

⏱️⩇⩇:⩇⩇ Time Markers

00:00 Welcome and Theme

01:32 Meet Dr Michael

05:17 Mindset to Start

07:19 Write Goals Down

10:26 Restarting After Break

12:24 Sarcopenia Explained

17:26 Stop Muscle Loss

19:08 Training Frequency Plan

21:36 Mobility and Balance

22:45 Nutrition for Strength

26:50 Movement Beats Pain

30:29 Inspiring Patient Story

32:23 Never Settle Advice

34:43 Book and Wrap Up

📚📖Books Mentioned

59 Seconds: Think a Little, Change a Lot

The Power of Writing It Down: A Simple Habit to Unlock Your Brain and Reimagine Your Life

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🌟 🌟 🌟 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 [email protected]. 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/

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 recognition—is the key to stronger teams, higher retention, and healthier workplace cultures. 

Dr. White, co-author of The 5 Languages of Appreciation in the Workplace, shares practical strategies leaders and employees can implement immediately to reduce relational friction, increase psychological safety, and create environments where people feel genuinely valued. 

Key Takeaways

✅ Appreciation is different from recognition.

✅ Employees want to be valued as people, not just for their productivity.

✅ Authenticity requires psychological safety and trust.

✅ The Five Languages of Appreciation can transform team relationships.

✅ Workplace appreciation improves retention, engagement, and profitability.

✅ Strong workplace relationships are becoming a competitive advantage.

Time Markers

00:00 Welcome and Episode Focus

01:49 Meet Dr Paul White

03:13 Origin Story and Mission

04:54 Workplace Friction Explained

07:53 Authenticity and Safety

11:07 Taking Small Sharing Risks

12:23 Policies and Being Seen

14:50 Five Languages at Work

18:50 Personalized Appreciation Matters

21:02 Team Implementation Playbook

23:43 Appreciation Drives Results

25:52 Leader Misconceptions

28:09 Building Appreciation Culture

30:06 Remote and Hybrid Appreciation

32:29 Keep People Through Connection

33:30 Simple Habits and Wrap Up

34:14 Where to Find Dr White

35:08 Final Thanks and Sign Off

Resources Mentioned

• Appreciation at Work
• The 5 Languages of Appreciation in the Workplace
• The 5 Love Languages by Dr. Gary Chapman

Connect with Dr. Paul White

Website: AppreciationAtWork.com

Email: [email protected]

Social: Search "Dr. Paul White" or "Appreciation at Work" on your preferred social platform

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🌟 🌟 🌟 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 [email protected]. 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/

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, stability, and compensation). 

Lucas explains grip strength as a proxy for neuromuscular “hardware and software,” and details VO2 max testing, substrate utilization, and metabolic flexibility—shifting between fat and carbohydrate use across intensities. You'll learn about practical training approaches (zone 2, HIIT, aerobic intervals), including the Norwegian 4x4 protocol, noting as little as 3–8 minutes per week in zone 5 can improve VO2 max. We're also connect muscle mass and power to glucose regulation, fall prevention, and functional aging, and emphasize unstructured “play” as a sustainable, enjoyable driver of lifelong movement.

00:00 Performance Meets Longevity

01:57 Meet Lucas Denham

02:57 Longevity vs Healthspan

05:15 Key Longevity Metrics

07:30 Why Grip Strength Matters

09:38 VO2 Max Explained

18:03 Metabolic Flexibility

21:17 Zone Training and Protocols

36:37 Muscle Mass and Aging

42:25 Move Well Move Often

47:50 Bring Back Play

53:30 Where to Find Lucas

55:34 Final Thanks and Wrap

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🌟 🌟 🌟 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 [email protected]. 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/

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 increases muscle protein synthesis and keeps muscles engaged longer. They then translate TUT into workplace strategies: work in short, focused 25-minute bursts without distractions, take 5–10 minute active pauses to prevent burnout, use a tactical STOP method and diaphragmatic breathing before reacting under pressure, and delay reactions to difficult people for 5–10 seconds to choose a better response. You can learn about some of my personal goals and how I use TUT to reframe obstacles as constructive resistance.

Time Marker

00:00 Welcome and Topic Setup

00:14 Gym Lessons for Life

01:51 What Is Time Under Tension

03:20 Science and Bicep Curl Example

05:55 Apply TUT at Work Focus Blocks

07:54 Active Pauses to Prevent Burnout

08:24 STOP Method Under Pressure

10:16 Handling Difficult People Calmly

11:39 My 3 Goal Strategies This Year

15:01 Wrap Up and Subscribe

🔬🧪👩‍🔬Research Studies Referenced

Muscle protein sub-fractional synthetic with TUT

 https://pmc.ncbi.nlm.nih.gov/articles/PMC7485021/

Go slower for strength training gains

https://www.mdpi.com/2411-5142/9/1/9

📚📖Books on the Topic

Time Under Tension: Tactical Training

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 [email protected]. 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/

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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 better bone health today.

Some of the things you will learn in this epsiode are:

• 🦴 1 in 2 women may face a bone fragility fracture—How to change that!
• 🩺 Why talking to your healthcare provider is important?
• 🥛 Nutrition is key: Are you getting enough calcium and vitamin D?
• 👟 Why your weight matters in maintaining bone density.
• 💪 The truth about hormone therapy and bone protection.
• 🏠 Home safety tips that reduce fall risk and protect your health.
• 📊 Learn how a DEXA scan can be a game changer for early detection.

Understanding the importance of bone health becomes vital as we age, particularly for women nearing menopause. Dr. Renee Fogelberg emphasizes that bone health should not be considered an issue only for the elderly. It’s a silent health crisis often ignored until significant damage occurs. 

In this epsiode we're exploring the major challenges surrounding bone health and talking about practical tips that you can implement readily to improve your bone health.

⏱️⩇⩇:⩇⩇ Time Markers

00:00 Bone Health Overview

01:40 Meet Dr Renee Fogelberg

03:49 Her Osteopenia Wake Up Call

06:19 Silent Bone Loss Signs

09:05 Perimenopause Estrogen Drop

11:00 Risk Factors Weight Ethnicity

16:01 Genetics and Family History

17:06 Nutrition and Medications

25:53 DEXA and FRAX Screening

30:38 FRAX vs Spine Scores

31:33 T Scores Explained

32:43 Why Hip Fractures Matter

33:55 Spine Loss Prevention

---------------------------------------------------------------------------------------------------------

🎙️🎙️🎙️About Our Guest

Dr. Renee Fogelberg grew up in San Francisco completing her training and professional career at Kaiser Permanente for over 26 years. She was the Chair of Patient Education with a focus on online resources, educational tools and classes to reduce health disparities and improve health outcomes. Dr Fogelberg is both Board certified in obesity medicine, and a menopause certified practitioner treating women during their perimenopause and menopause transitions, enhancing their quality of life through lifestyle medicine and medical therapy. She is AssociateClinical Professor at California NorthState Medical College. Her passion is her children/family, cooking, traveling and she volunteers with the San Francisco Bouquet to Arts Auxiliary group.

You can learn more about her:

https://www.linkedin.com/in/renee-fogelberg-md-facog-dipl-abom-6abb83286/

🔬🧪👩‍🔬Research Studies Referenced

Bone Health- https://pmc.ncbi.nlm.nih.gov/articles/PMC7485021/

Peak bone mass in young women- https://pubmed.ncbi.nlm.nih.gov/7639106/

Effects of Resistance Exercise on Bone Health- https://pmc.ncbi.nlm.nih.gov/articles/PMC6279907/

Correlation of Muscle Mass and Bone Mineral Density - https://pmc.ncbi.nlm.nih.gov/articles/PMC9524880/

📚📖Books on the Topic

Great Bones: Taking Control of Your Osteoporosis

The Osteoporosis Breakthrough

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 [email protected]. 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/

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 differnce between tracking Macros and tracking Calories?

Tips to track Macros?

⏱️⩇⩇:⩇⩇ Time Markers

00:00 Welcome and Guest Intro

02:12 Macros Defined Simply

03:12 What Each Macro Does

05:39 Calories vs Macros Explained

11:47 Finding Your Macro Ratio

15:37 Workout Fueling and Timing

18:35 Easy Macro Tracking Options

27:18 Best Tracking Apps to Use

28:44 Final Thanks and Wrap Up

🎙️🎙️🎙️About Our Guest

You can learn more about Coach Brian Parana on the following platforms:

Brian Parana's Website

https://instagram.com/coachbrianparana

https://www.linkedin.com/in/coachbrianparana/

🔬🧪👩‍🔬Research Studies Referenced

The macronutrients, appetite and energy intake 

https://pmc.ncbi.nlm.nih.gov/articles/PMC4960974/

Effect of Macronutrient Composition on Short-Term Food Intake https://www.sciencedirect.com/science/article/pii/S2161831322009279

📚📖Books on the Topic

The Everything Guide to Macronutrients

Unlock Your Macro Type

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 [email protected]. 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/

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 of Perseverance:

• Trust the Process: It's easy to get discouraged when you don’t see immediate results. As I learned from both my running coach and my father, results lag effort. This applies to both personal health and professional growth. Don’t give up when you’re putting in the work; trust that things will unfold in their time.
• Embrace the Long Term: As celebrated in the finance world through concepts like compound interest, the idea of long-term growth is just as important in life and business. Whether it’s your career, health, or a personal project like this podcast, giving time and patience is crucial.

The Importance of Reflection and Breaks:

• Taking a Hiatus as a Strategy: In 2025, I nearly stepped away from podcasting, feeling overwhelmed and ready to quit. Looking back, this break was essential for reigniting my passion and refocusing my goals. Sometimes a pause is exactly what you need to fall back in love with your craft.
• Reflect on Your Journey: Use moments of doubt to assess your progress and gratitude. Seeing how far you’ve come can offer a renewed perspective and appreciation for the foundations you’ve built.

Shifting Perspectives:

• From Scarcity to Abundance: Shifting my focus from what I lacked to what I had was transformative. Gratitude played a huge role in moving forward, not only in my personal life but in keeping this podcast alive.
• Letting Go of Old Mindsets: Growth often requires shedding old beliefs and habits. Inspired by a powerful analogy from a friend, think of yourself as an acorn that needs to crack open for an oak tree to grow. It’s okay to break open to move forward.

Consistency is Key:

• Commitment to the Craft: Moving forward, I’ve committed to regular content delivery, upgraded my equipment, and adjusted my production process for efficiency. These changes are designed to enhance the quality of my podcast, and ultimately, your listening experience.
• Connecting with Audience: By focusing on presence and engagement rather than stats, I’m aiming to build a more connected community. This includes bringing in conversations with leaders to provide valuable insights for both your career and health.

Bottom Line:
This journey to 150 episodes is a testament to perseverance, growth, and the incredible support from listeners like you. I’m grateful for every moment shared and excited for what the future holds. Keep trusting your process, allow yourself to grow, and remember, more is always on the way.

Thank you for being part of this journey. Make sure to subscribe wherever you listen to the 9 to 5 Wellness Podcast, and leave a review if you enjoy it.

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 [email protected]. 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

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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 considerations of this beloved treat. Sharing her insights is our guest, Netty Atkisson, a chocolate educator.

The Rich History of Chocolate

• Mesoamerican Origins: Chocolate's roots trace back thousands of years to ancient Mesoamerican cultures where it was considered a sacred food. The Olmec, Mayan, and Aztec civilizations all played crucial roles in integrating cacao into their daily lives, using it in rituals, as currency, and during important ceremonies.
• Introduction to Europe: With the arrival of Spanish explorers in the Americas, chocolate was transported across the ocean to Europe, initially reserved for the elite due to its high value. It wasn't until the Industrial Revolution that chocolate became accessible to the masses.

Chocolate-Making: From Bean to Bar

• The Art of Processing: The chocolate-making process begins with cacao pods, which are harvested, fermented, dried, and roasted. These steps transform the bitter fruit into a variety of chocolate flavors. Netty emphasizes the role of roasting and conching (agitating heat) which smoothens and develops the chocolate’s taste.
• Dutching: A Chemical Transformation: This process lowers the acidity of cocoa powder making it sweeter and darker, albeit at the cost of reducing beneficial polyphenols.

Nutritional Insights and Benefits

• Heart-Healthy Properties: Dark chocolate, particularly with a high cocoa content, is rich in antioxidants and polyphenols that may offer heart benefits. However, it’s essential to consume it mindfully.
• Choosing Quality Chocolate: Identifying high-quality chocolate involves checking for non-alkalized cocoa and minimal ingredients. Craft chocolate makers focus on quality, allowing for a rich flavor profile and nutritional benefits.

Craft Chocolate: The Superior Choice

• Get to Know Your Local Chocolate Maker: Visit craft chocolate shops to experience chocolate made with precision and passion. These chocolates often boast a more complex flavor, emphasizing quality over mass production.

The Journey From Bean to Your Health

From its beginnings in ancient civilizations to the shelves of your local store, chocolate has an incredible story. A journey enriched with cultural significance, complex processes, and modern-day science. Pursuing high-quality, carefully produced chocolate not only enhances the gastronomic experience but can also provide some health benefits. 

In the words of our guest, Nettie Atkinson, 

"There's so much joy in understanding and experiencing the art and science of chocolate." 

You can learn more about Nettie Atkisson on IG - https://www.instagram.com/the_chocolateconnection

And LI - https://www.linkedin.com/in/nettieatkisson

Whether you're a fellow chocolate enthusiast or just someone with a sweet tooth, there's always more to discover about this delightful indulgence. 

Dive deeper by listening to the full podcast episode for more intriguing insights and delicious inspiration.

00:00 Welcome and Episode Setup

00:55 Why Dark Chocolate Today

03:02 Meet Chocolate Educator Nettie

04:17 Netty’s Chocolate Origin Story

05:54 Cacao as Culture and Currency

07:11 Ancient Evidence and Trade Routes

09:56 Spain to Europe and Mass Adoption

11:31 Ceramic Vessels and Theobromine Clues

12:44 Cacao Pod to Nibs Explained

15:37 From Harvest to Chocolate Bar

17:51 Dutching Teaser and Next Topic

18:33 Van Houten Origins

19:34 Dutch Process Explained

21:12 Polyphenols Soil Terroir

24:04 Cacao Nutrition Compounds

26:35 Buying Better Chocolate

28:05 Tasting Ancient Chuncho

31:39 Craft Chocolate Movement

32:43 Book Workshops 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 [email protected]. 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/

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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’s pervasive in our environments, from homes to workplaces. Mold can begin growing within 24 to 48 hours in moist conditions, leading to a range of health issues, from respiratory and neurological symptoms to immune system dysfunction.

Key Steps to Address Mold Toxicity:

• Awareness and Testing:
  • If you experience unexplainable symptoms, consider mold exposure as a potential cause. Dr. Stafford recommends urine and blood tests to identify mold toxins and assess your health.
• Environmental Assessment:
  • Engage a professional to evaluate your home. Look for mold-prone areas like bathrooms, basements, and HVAC systems. Limiting exposure is crucial in managing mold-related health issues.
• Healing Diet and Supplements:
  • Shift to an anti-inflammatory diet low in sugars and processed foods. Supplements like glutathione support detoxification, and working with a mold-literate practitioner can guide you through a personalized treatment plan.
• Mindset and Lifestyle:
  • Embrace movement and outdoor activities to combat stagnation. A positive mindset is essential—believing in your body’s ability to heal is half the battle.

You can learn more about Dr. Diana Stafford at https://www.doctorstafford.com/

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 [email protected]. 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/