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
Our guests are C-suite leaders, and wellness innovators across the value chain: HR managers, wellness champions, community wellbeing ambassadors, service vendors, and wellness consultants.
9 to 5 Wellness
The Functional Edge- Longevity & Performance
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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
🌟 🌟 🌟 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
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