Prioritizing Protein in the Weight Loss Equation

Why Health is Your Ultimate Business Strategy

In this episode you can learn why high-achieving professionals must prioritize exercise, nutrition, and sleep as a high-ROI strategy for performance and family life, not “time away” from work.  I'm chatting with Health Coach, Brian Prana, who has over 23 years of experience and who has trained thousands (including elite athletes),  We're talking about identity and environment changes, social support, and accountability, plus time-efficient movement (frequent walking breaks) and scalable CrossFit-style strength circuits.  Brian is sharing many client stories where his coaching led tomajor lifestyle changes. He outlines nutrition basics—prioritize protein and fiber, planning/prep, moderation—and sleep foundations including routines, limiting screens, and mindset, ending with the guiding question: will this choice move me toward or away from my health goals? Tune in to learn more. You can reach Brian at: https://thecalltorise.com/ [https://thecalltorise.com/] 00:00 Welcome to 9 to 5 00:29 Health Is ROI 03:19 Meet Brian Prana 05:10 Rocky Inspired Fitness 07:02 Family and Social Training 09:19 High Achievers Health Costs 15:01 Identity and Support Systems 22:07 Time Efficient Movement 24:32 Action Before Motivation 28:07 CrossFit Time Efficient Training 29:31 CrossFit Defined Simply 31:24 Class Structure And Results 33:27 Scaling And Smart Coaching 36:19 Case Study Drake Turnaround 41:50 Nutrition Protein Fiber Planning 47:22 Culture Carbs And Food Environment 49:24 Sleep Duration Quality Routine 54:59 Where To Find Brian 56:27 Parting Question And Wrap Send us Fan Mail [https://www.buzzsprout.com/2299802/fan_mail/new] 🌟 🌟 🌟 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 [info@aeshathair.com]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ [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 [https://www.aeshatahir.com/]   Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ [https://www.instagram.com/tone_and_strengthen/] https://www.linkedin.com/in/aeshatahir/ [https://www.linkedin.com/in/aeshatahir/]

Optimal Protein Intake for Healthspan

In this episode I dive deep into optimal protein intake for a longer healthspan! 📈 Discover science-backed guidelines, debunk myths, and find your perfect protein goal! Listen now! #Protein #Healthspan #WellnessPodcast Send us Fan Mail [https://www.buzzsprout.com/2299802/fan_mail/new] 🌟 🌟 🌟 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 [info@aeshathair.com]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ [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 [https://www.aeshatahir.com/]   Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ [https://www.instagram.com/tone_and_strengthen/] https://www.linkedin.com/in/aeshatahir/ [https://www.linkedin.com/in/aeshatahir/]

Understanding Collagen Supplementation

Are collagen supplements really worth the hype? Discover the truth about collagen, its role in our bodies, and how it might benefit you!  Tune in to thisepisode of the podcast with me🌟  #HealthTalk #Podcast 00:00 Welcome to the Podcast 00:52 Solo Update in NYC 01:46 Why Collagen Everywhere 02:40 What Collagen Does 03:35 Do We Lose Collagen 05:26 How Supplements Work 06:12 What Science Shows 06:40 Habits Before Supplements 07:31 Protein and Vitamin C 09:01 Wrap Up and Giveaway Send us Fan Mail [https://www.buzzsprout.com/2299802/fan_mail/new] 🌟 🌟 🌟 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 [info@aeshathair.com]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ [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 [https://www.aeshatahir.com/]   Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ [https://www.instagram.com/tone_and_strengthen/] https://www.linkedin.com/in/aeshatahir/ [https://www.linkedin.com/in/aeshatahir/]

Three Wellness Tips for Summer that Don't Cost a Thing

Ready to glow up without draining your wallet?  I'm breaking down three completely free wellness tips to help you thrive all summer long. From zero-cost sunlight hacks to maximizing local green spaces, tune in to learn simple ways to boost your mood and health! Leave a review on your choice of podcast platform. Send us Fan Mail [https://www.buzzsprout.com/2299802/fan_mail/new] 🌟 🌟 🌟 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 [info@aeshathair.com]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ [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 [https://www.aeshatahir.com/]   Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ [https://www.instagram.com/tone_and_strengthen/] https://www.linkedin.com/in/aeshatahir/ [https://www.linkedin.com/in/aeshatahir/]

Memorial Day Edition - Value of Sacrifice

Dive into our Memorial Day special. I'm sharing my personal journey through the Murph challenge, a powerful tribute to our fallen heroes. You can listen to my reflection  on the Murph workout and the spirit of those who inspire us to live fully. 🌟🇺🇸 #MemorialDay #WellnessJourney #PodcastEpisode Send us Fan Mail [https://www.buzzsprout.com/2299802/fan_mail/new] 🌟 🌟 🌟 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 [info@aeshathair.com]. You can learn more about our programs at:  https://toneandstrengthen.com/workshops-trainings/ [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 [https://www.aeshatahir.com/]   Follow me on IG and LI to learn more https://www.instagram.com/tone_and_strengthen/ [https://www.instagram.com/tone_and_strengthen/] https://www.linkedin.com/in/aeshatahir/ [https://www.linkedin.com/in/aeshatahir/]