Episodes

Menopause is a natural part of life — not an illness, not a flaw, and nothing to be ashamed of. But that does not make it easy. Hot flashes, disrupted sleep, brain fog, unexplained aches and pains — navigating those symptoms alongside a demanding job and a full life is genuinely hard. And you are not imagining it. In this episode of Strong in 5, Cathy Richards — lifestyle and wellness strategist and certified exercise physiologist — shares five practical tools for getting through this transition...

We all know what it feels like when a relationship starts to shift — sometimes gradually, sometimes all at once. And when a connection we did not want to lose begins to fade, it does not just affect our hearts. It affects our focus at work, our ability to handle stress, our nervous system, even our immune system. That is not an overreaction. That is biology. In this episode of Strong in 5, Kristen Lee Picard — associate clinical social worker and Reiki Master Teacher specializing in emotional we...

The holidays are supposed to be the most wonderful time of the year. But for a lot of people, they bring something more complicated — grief for someone who is no longer here, family dynamics that feel heavy, isolation in a season centered on togetherness, or simply the weight of getting through days that feel harder than they look from the outside. If that is where you are this season, you are not alone. And there is nothing wrong with you. In this episode of Strong in 5, Kristen Lee Picard — as...

Feeling maxed out this season? In this Strong in 5 companion episode, Shari Evans shares five quick, practical tools for staying calm and grounded through the holidays — from noticing what's really behind your stress, to setting boundaries with a simple "I" statement, to a one-minute breathing technique you can use anywhere.

The holidays bring joy, but they also bring pressure — packed calendars, financial pressure that carries real emotional weight, and expectations that can leave us feeling more drained than delighted. In this episode, host James Francis is joined by Shari Evans, a retired U.S. Army officer, leadership educator, and Accredited Financial Counselor who has spent more than twenty years helping people build stronger habits under pressure, to talk about getting through the season with your wellbeing in...

This short follow-up episode pairs with the full interview on building deeper connections. In just five minutes, Theresa Francois delivers five practical tools you can use today — three for the people closest to you, one for your team, and one for the patrons and riders who pass through your day. It's designed to catch you in the middle of a busy day and remind you that small, consistent habits — not grand gestures — are what actually deepen relationships.

Connection is one of the most powerful — and most overlooked — levers for our health and happiness. In this episode, James Francis sits down with educator and trainer Theresa Francois to explore why relationships matter so much for our wellbeing, and how a handful of simple, science-backed habits can help us build deeper connections with the people around us — at home, on the job, and even in the brief moments we share with strangers. Theresa walks through practical tools grounded in research fr...

This one is a little different. No tips. No talking points. Just five minutes of intentional sound and your permission to stop.  Research shows that even three to five minutes of calming music can lower your heart rate, reduce your stress hormone, and bring your nervous system out of high-alert mode and into recovery. You do not need a long break. You need an intentional one. This episode is built around a meditative track featuring soft acoustic piano and low-frequency drones sounds that are s...

New York City has always been a music city. Step off the subway at any hour and you hear it. The Bronx gave the world hip-hop. Brooklyn gave us Jay-Z and the Notorious B.I.G. Queens gave us Run-DMC and Simon and Garfunkel. Staten Island gave us the Wu-Tang Clan. And Manhattan — from the Harlem jazz clubs where Duke Ellington and Miles Davis worked, to the Village where Bob Dylan and Lou Reed changed everything — has been a stage for some of the most important music ever made. That music belongs ...

When we are not paying attention to brain health, we become reactive, quick to judgment, and — as Dr. Kendrick puts it — a little volatile. The good news: a few small, consistent changes can move us from reactive living into something more responsive and grounded. In this Strong in 5 episode, Dr. Shaleen Kendrick, creator of the Neurorelational Integration Model — delivers five practical, science-backed tips drawn from cutting-edge neuroscience. No perfect routine required.

Every workday, your brain is already doing heavy lifting before the day even gets going — processing information, making decisions, staying alert. That mental load adds up. When focus drifts or decisions feel harder, it is not a personal failure. It is biology. And according to the science, that biology can be trained. In this episode, senior 360 Health trainer James Francis sits down with Dr. Shaleen Kendrick — doctorate in theology with an applied neuroscience focus and creator of the Neurorel...

A few years back, Andrew Biernat stepped on a scale at his older brother's personal training studio — and realized he weighed more than him. His brother was seven years older. The joke landed, but so did the wake-up call: the habits he was ignoring were quietly shortening his life. That moment sent Andrew into a decade-long career as a personal trainer, working alongside his brother and eventually taking those lessons into corporate wellness. That's what brought him here. Today's topic is five n...

This month, we're talking about men's health — but not the usual checklist. We're going after something underneath it all: three voices in a guy's head that keep him from taking care of himself. "I'm too busy." "I'm fine." "It's not manly." If you've ever said one of those out loud — or just in your head — this episode is for you. Senior 360 Trainer James Francis is joined by Andrew Biernat, author of 26 Ways to Break a Weight Loss Plateau, former NSCA-certified personal trainer and CSCS special...

In this Strong in 5 follow-up, physical therapist Michelle Cooper returns with five quick, doable takeaways for the MTA community built around the Dirty Dozen — the everyday foods that tend to carry the highest pesticide residues. Her framing for this one is simple: it's not about eating perfectly. It's about reducing exposure and making smarter choices inside the reality of long shifts, limited kitchen access, and a tight budget. Small decisions, repeated, are what move the needle.

This month on Whole Minds Healthy Bodies, host James Francis sits down with physical therapist Michelle Cooper for a no-fluff conversation about the Dirty Dozen — the list of everyday foods that tend to carry the highest pesticide residues — and how the MTA community can use it to make smarter choices at the grocery store without overhauling their routine or their budget.

New York City’s pace doesn’t just stay outside—it follows you home, into your sleep, and sometimes even into your days off. In this episode, James Francis and Krystal Taylor unpack what’s really happening in the brain and body when life feels nonstop. They explore how stress becomes cumulative, why your “baseline” can shift over time, and how small, intentional recovery moments can interrupt overwhelm in real time. You’ll also learn practical tools you can use during a packed day—like 4-7-8 brea...

This short follow-up episode pairs with the full interview on staying steady in a fast-paced world. In just five minutes, Krystal Taylor delivers five practical tips to help you lower anxiety, reduce overwhelm, and reset your nervous system in real time—without needing special equipment, extra time, or perfect conditions. It’s designed to catch you in the middle of a busy day and remind you that small tools—done consistently—create real resilience.

In this follow-up Strong in 5 episode, Dr. Giri J. Peterson, Sr. breaks down how burnout can quietly build when days feel nonstop and unpredictable. Rather than framing burnout as “doing too much,” he explains how it often comes from never resetting—especially when plans change quickly and you’re constantly responding to the next thing. Dr. Giri shares three practical tools you can use even on your busiest days: a time reset, a mind reset, and an energy reset. Each one is designed to be small, r...

In this episode, Senior 360 Health Trainer James Francis sits down with Dr. Giri J. Peterson, Sr. to unpack what burnout really is—and why it’s more than “just being tired.” Together, they explore how burnout can affect how you think, feel, and respond, especially in high-pressure environments where you’re constantly managing responsibility and stress that doesn’t always get recognized. They also discuss why skipped meals, poor sleep, and constantly “pushing through” can quietly become normal—un...

This short follow-up episode builds on our recent conversation, “Meal Planning for Busy, On the Go Employees.” If that episode helped you start thinking differently about food on unpredictable shifts, this Strong in 5 gives you a simple next step: plan for your hardest days—not your easiest ones. Dr. Donna Thomas shares quick, realistic strategies you can use immediately, including how to simplify your grocery list, prep ingredients (not full meals), and create a grab-and-go snack setup that sup...

MTA schedules aren’t predictable—and that’s exactly why meal planning can feel impossible. In this episode, Senior 360 Health Trainer James Francis sits down with Dr. Donna Thomas to break down what realistic meal planning looks like for busy, on-the-go employees. They discuss how shift work changes the way we should think about meals, why nutrition is often the first thing to slip on exhausting days, and how small, proactive choices can make healthy eating easier (and more affordable). You’ll w...

In this heart-smart episode, host James Francis is joined by certified integrative health coach Ellen Martino to explore how small, sustainable nutrition habits can reduce the risk of cardiovascular disease and promote overall wellbeing. With practical tips, recipe ideas, and a “start small” mindset, Ellen breaks down what heart-healthy eating really means—and why it doesn’t have to be restrictive or overwhelming. Designed with busy MTA schedules in mind, this episode includes time-saving food p...

This is Whole Minds Healthy Bodies the podcast. A 360 Health initiative from Aetna exclusively for you...the MTA...where the goal is improving your total health and wellbeing.... In this energizing and practical episode, host James Francis is joined by veteran health and wellness expert Diane Pulleyblank to talk about what it really takes to build healthy habits—starting with Day One. Whether you're looking to move more, eat better, or simply feel stronger and more focused, this conversation is ...

In this thoughtful and uplifting episode, host James Francis sits down with mindfulness educator and author Raditia Lasry to explore practical strategies for managing stress during the holidays. Together, they discuss how the season can bring both joy and pressure—from long shifts to family expectations, grief, and perfectionism. Raditia offers guidance on how MTA employees can create moments of calm and connection, even while working through the busiest time of year. Whether you're coping with ...