Busy Pro, Fast Wellness

Shine With Integrity, Not Ego: #63

Step Into Today Like a Stage Performance
In this uplifting solo episode of Busy Pro Fast Wellness, host Alan Welch returns to the microphone on his own, and it’s a genuine delight. After a run of dynamic guest conversations, Alan steps back into a more intimate format, sharing one of the metaphors that has been quietly forming in the background of his mind: life as a stage.
Drawing inspiration from Shakespeare’s classic line, “All the world’s a stage,” Alan explores how each of us can show up as the protagonist in our daily lives - not with ego or theatrics, but with dignity, humility, warmth, and quiet presence.
This episode is built around two simple yet powerful ideas:
1. You choose the character you play today.
Alan reflects on the difference between ego-driven “shining” and integrity-driven presence, reminding listeners that small daily interactions - with colleagues, baristas, strangers, and loved ones, create the true performance of character.
2. Serve your audience… without losing yourself.
Drawing on the wisdom of the theatre, Alan explains the delicate balance between generosity and authenticity: being warm and giving, while maintaining your own inner integrity.
Listeners are guided through a quick 30-second “stage anchor” exercise, choosing one spotlight word to embody throughout the day — such as Calm, Confidence, Warmth, or Curiosity — and stepping into the day with intention.
The episode closes with the beautiful reminder from Maya Angelou:“Nothing can dim the light that shines from within.”
In This Episode:
The world as your stage
Why integrity-driven presence outshines ego-driven performance
How to choose your daily “character intention”
A simple posture + breath exercise to set your tone
A gentle return to solo episodes with Alan
If you enjoy the episode…
Please consider following the podcast, tapping “Like,” or leaving a short review on Apple Podcasts — every bit helps more busy professionals discover these fast, practical wellness tools.
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Longevity Unlocked Part 2: Guest, Zach Gurick #62

Episode 62 — Longevity Unlocked Part 2: Optimism, Purpose & Aging with Power
Guest: Zach Gurick (Host of Fully Alive)
In Part 2 of this compelling two-part conversation, Alan continues his discussion with longevity researcher and Fully Alive podcast host, Zach Gurick, and this time, the lens shifts from tools and tech… to the emotional, relational, and psychological drivers of living longer, stronger, healthier lives.
Zach and Alan explore why mindset, purpose, social connection, and personal meaning are just as critical as nutrition, supplements and exercise, and how these human factors shape our biology every bit as much as the physical choices we make.
They highlight remarkable real-world examples - including an 86-year-old cyclist who continues to ride across continents, and a woman who started a university degree at 97 and graduated at 101 - as evidence that “it’s not about being youthful… it’s about staying useful.”
This episode is a powerful reminder that while tech may help, the real engines of healthy longevity are still within our everyday reach.
Key Topics Covered
The link between optimism and living up to 15% longer
Why purpose and social ties are critical medicine for aging well
The importance of continuing to learn, stretch, and challenge the brain
How lifestyle choices can override genetic predispositions (epigenetics)
The future: personalised healthcare, remote diagnostics, and AI-driven support
Mentioned in this episode
Biomarkers & body composition testing (DEXA)
Oura Ring, Whoop Band
The idea of “Midlife as a second adolescence”
Longevity Health AI (future preventative care model)
Connect with Zach
LinkedIn: https://www.linkedin.com/in/zach-gurick-9684883a/
Fully Alive Podcast: https://open.spotify.com/show/3AcTddLTj0ZDdx2ufZAlQi
Busy Pro Fast WellnessHosted by Alan Welch — simple, fast and research-based ideas to feel better, stronger and sharper… even when you’re busy.

With guest, Zach Gurick - Longevity Researcher & Host of Fully Alive #61

In this first part of Alan’s conversation with longevity researcher Zach Gurick, they explore how busy professionals can improve healthspan through practical daily lifestyle shifts — before getting into the world of cutting-edge biohacking tech.
Zach highlights a powerful truth:longevity is not reserved for scientists, biohackers, or elite athletes — it begins with the fundamentals.Diet, sleep, movement, hydration, protein intake, glucose control, and the environment we sleep in are still 95% of the game.
They discuss:
simple longevity habits that are free or low-effort
the importance of protein + anti-inflammatory foods
time-restricted eating and autophagy
sleep hygiene upgrades that require no gadgets
the potential future role of AI-driven testing & personalised health analysis
Zach also shares early insights into emerging longevity tech — from AI-powered bikes to data-rich sleep systems — offering a fascinating glimpse into where healthcare may be headed.Part 2 which is far more story driven is out next week.   This one is a must listen for a heavy dose of inspiration and motivation. 
Science & Tech Mentioned
CAROL Bike — AI sprint-based cycling trainingWebsite: https://carolbike.com/
EleMind — neuro headband for sleep & brainwave modulationWebsite: https://elemindtech.com/Get Bia — next-generation sleep mask (2025 expected)Website: INSERT LINK
OxeFit — AI-powered home strength & performance platformWebsite: https://www.oxefit.com/
CLEERLY — AI coronary CT angiogram (plaque mapping)Website: https://cleerlyhealth.com/
DEXA SCAN - many providers depending on where you live.
Connect with Zach
LinkedIn: https://www.linkedin.com/in/zach-gurick-9684883a/
Fully Alive Podcast: https://open.spotify.com/show/3AcTddLTj0ZDdx2ufZAlQi
Stay Connected:
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Follow: Follow us on YouTube for weekly inspiration and updates.
Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.
 

Inner Freedom: Flow, Balance, and the Rhythm of Living Well #60

Inner Freedom: Flow, Balance, and the Rhythm of Living Well
You can’t stop the waves — but you can learn to surf.
In this milestone 60th episode, Alan reflects on what it truly means to live well — in work, in health, and in spirit. As Busy Pro Fast Wellness turns sixty episodes strong, Alan shares his own personal journey toward balance, flow, and inner freedom, offering an honest look at how far he’s come and the lessons that continue to guide him.
Drawing inspiration from Jon Kabat-Zinn’s timeless wisdom, “You can’t stop the waves, but you can learn to surf” -  Alan explores how wellness isn’t about control, but rhythm. He discusses breaking free from old habits, finding clarity in a fast-paced digital world, and reclaiming the ability to choose one’s response amid constant distraction.
Listeners are guided through two practical ideas to bring more flow into their week:1️⃣ Flow, Don’t Force — A mental reset for releasing control and letting things unfold naturally.2️⃣ The Micro-Pause — A 20-second act of presence between tasks that restores calm and autonomy.
As Alan turns toward both personal and podcast milestones, he reminds listeners that wellness isn’t a finish line — it’s a rhythm to be practiced. He closes with a thought-provoking quote from Maya Angelou:“You may not control all the events that happen to you, but you can decide not to be reduced by them.”
 
Stay Connected:
Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, YouTube, Apple...
Follow: Follow us on YouTube for weekly inspiration and updates.
Support the Podcast: If you enjoy our content, consider leaving a review and sharing the podcast with others who might benefit.

Mental Fitness Is Muscle Too: guest Joe Rodonis #59

Mental Fitness Is Muscle Too — Insights from Joe Rodonis
Train your body. Strengthen your mind. Find your edge.
In this energising conversation, Alan speaks with strength coach and podcast host Joe Rodonis about the powerful connection between training the body and training the mind. Together, they explore how resilience, mindfulness, and Stoic philosophy can help busy professionals build strength that lasts -  both physically and mentally.
Joe is a strength coach, Tonal trainer, and host of The Athlete’s Pursuit podcast. In this down-to-earth discussion on the parallels between mental and physical fitness Joe dives into topics such as the continuous process of mental training, finding emotional balance through Stoic principles, and the importance of mindfulness in managing stress. Joe shares his journey from corporate life to coaching, how personal loss shaped his growth, and why consistency — not perfection — is the real key to progress. The episode also touches on tracking habits for better balance, integrating strength and running routines, and the quiet discipline behind self-compassion and growth.
🔗 Connect with Joe Rodonis
Joe Rodonis on Instagram → @joerodonisPodcast → The Athlete’s Pursuit https://creators.spotify.com/pod/profile/athletespursuit/Explore Jo Redonis → Tonal Strength Training https://rodonistraining.com/
Tonal Training → www.tonal.com
Hashtags:#BusyProFastWellness #JoeRodonis #MentalFitness #StoicMindset #StrengthTraining #MindBodyConnection #WellnessForProfessionals

Quiet the Voice: Performing Under Pressure: #58

Quiet the Voice: Performing Under Pressure
In this episode of Busy Pro Fast Wellness, host Alan shares a personal story from his time as a university music student - a moment of high anxiety and transformation. As a second-study pianist under the guidance of Marios Papadopoulos, Alan was invited to perform in front of elite concert pianists. What began as a deeply uncomfortable experience unfolded into a turning point in his performance mindset.
Reflecting on nerves, self-doubt, and the voice of internal criticism, Alan weaves in key concepts from Timothy Gallwey’s The Inner Game of Tennis - including the battle between the judging Self 1 and the intuitive Self 2.
Listeners are offered a quick and practical tool, the 3-Breath Reset, to help shift from overthinking into presence — a simple practice for anyone facing pressure in work, performance, or daily life.
This is an episode about trust, letting go, and discovering what can happen when we stop trying so hard.

Stop Overtraining: Purpose-Driven Movement & Longevity with Tarek Michael Chouja #57

Are you training hard but still feeling burnt out? This episode is your guide to training smarter, not harder.
Alan welcomes Tarek Michael Chouja, co-founder of the Functional Training Institute (FTI), best-selling author of Purpose Driven Movement, and a leading international educator in human performance. Tarek cuts through the noise of the fitness world to deliver efficient strategies specifically designed for busy professionals.
 
In this powerful conversation, Tarek breaks down the crucial distinction between traditional and functional training, emphasizing how smart programming and avoiding the common mistake of overtraining are key to long-term health and efficiency. We dive into the "why" behind your movement, the power of daily 5-minute rituals, and how embracing a Legacy Mindset is the ultimate key to staying present and achieving longevity.
Tune in to learn how to inject purpose, efficiency, and self-awareness into your fitness routine to finally achieve a sustainable balance between training and recovery.
 
Key Takeaways & Discussion Points:
 
Training Smarter, Not Harder: Why busy professionals often make the mistake of overtraining and neglecting recovery, and how to program for long-term health and longevity.
The Power of Purpose: Tarek explains that finding the "why" behind your activity—whether it's recreational, communal, or meditative—is the fundamental driver for consistent motivation.
The 5-Minute Productivity Reset: Tarek's simple, non-negotiable daily routine: start by avoiding your phone, followed by light movement or breathwork, to anchor your day in peace and productivity.
The Legacy Mindset: How to balance considering future goals and leaving a legacy with the essential practice of staying present in the moment.
Rituals for Resilience: The importance of anchoring yourself to core values before events, and why repetition and revisiting fundamentals are crucial when energy is low.
Self-Awareness in Training: Introducing the concept of a "gear system" to analyze stress levels during exercise and prevent injury before it happens.
Navigating Fitness Overwhelm: Strategies for finding the right fitness activity for you and where to seek expert guidance (like FTI’s free resources) to cut through the information overload.
Guest & Free Resources
Tarek Michael Chouja
Co-Founder: Functional Training Institute (FTI)
Website (Coach Tarek): https://www.coach-tarek.com/
FTI Website: https://www.functionaltraininginstitute.com/
Tarek Michael-Chouja (@coach_tarek) • Instagram photos and videos
Facebook: https://www.facebook.com/tarek.chouja
Free EBook: Purpose Driven Movement https://functionaltraininginstitute.com/claim-your-10-percent-discount-and-free-ebook/
 

Three Simple Hacks for Peak Performance: #56

Episode 56: The Three Simple Hacks for Peak Performance
In this highly actionable episode, Alan Welch cuts through the noise of complicated wellness routines to deliver three simple, science-backed habits designed for the busy professional. Alan frames the discussion using a guiding principle from Hippocrates: treating food as medicine.
This episode is a must-listen for anyone looking for high-leverage ways to boost mental clarity, sustain energy, and invest in long-term physical health without adding hours to their busy schedule.
On the Episode, Alan Shares:
The Focus Hydration Hack: Alan reveals his quick, all-natural electrolyte water "recipe" designed to combat mid-afternoon brain fog and fatigue. He explains how this simple mix promotes better blood flow and cognitive function.
The Cognitive Snack Strategy: The episode dives into two specific, brain-boosting snacks—dark chocolate and walnuts—and outlines why they are superior choices for sustained mental performance and long-term cognitive health.
The Strength Hack for Longevity: Alan makes the case for resistance training as a non-negotiable habit, particularly as we age. He backs this up with science on muscle mass preservation and bone density.
Practical Tools for Busy Pros: Alan provides easy, no-excuse resistance alternatives, including the use of simple resistance bands or common household items like a large water bottle.
MUSIC CREDITS
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Tech Fail, Health Win: Dr. Fix’s Secrets to Energized Performance #55

Welcome to a very special episode of Busy Pro Fast Wellness with our guest, Dr. Andrew Fix, a physical therapist and movement specialist from The Code podcast. This episode is a testament to the fact that with enough resilience and ingenuity, you can turn a seemingly awful setback into something quite powerful.
Early in the interview, the recording platform experienced a significant technical glitch, leading to the loss of the first 30 minutes of the conversation. Refusing to let this get in the way of sharing this incredible wisdom, Alan Welch pivoted. Thanks to Dr. Fix’s generosity in re-recording his portion of the interview, Alan was able to interject his own questions and add live audio effects, creating a unique listening experience. This is the story of how a technical catastrophe became an even more effective masterclass in adaption and resilience.
In this episode, Dr. Andrew Fix provides a blueprint for optimizing health and human performance by demystifying complex concepts. He shares his frustration with traditional healthcare and his passion for empowering people to move better, feel better, and live with more energy.
On the show, we explore:
Daily Habits for Recovery & Resilience. Dr. Fix shares the concept of "movement snacks" and details a study on the power of simple, frequent movements like doing 10 squats every 45 minutes to improve blood sugar and reduce sedentary discomfort.
Breathing Techniques for Stress Management. He introduces a simple, yet powerful cyclical breathing exercise and explains why making it feel effortless, not like work, is key to its effectiveness.
Movement as Medicine for Busy Professionals. Dr. Fix emphasizes the importance of making it easy to succeed. He breaks down the value of Non-Exercise Activity Thermogenesis (NEAT) and shares how a few short sprint intervals on a bike can have a significant impact on health markers.
Mobility Drills for the Office. For those who sit all day, Dr. Fix walks us through a step-by-step breakdown of the highly effective "couch stretch" to open up the hip flexors and improve mobility. He even offered to provide a video, which will be available in the show notes below!
Mindset Shifts for Consistency. The conversation culminates with the most critical ingredient for any routine: consistency. Dr. Fix advises focusing on personal progress rather than comparison and tracking leading indicators—small daily habits that will inevitably lead to your desired results.
This episode is a testament to embracing challenges and finding a way to succeed. Alan Welch and Dr. Andrew Fix were able to turn a technical mishap into a powerful and effective lesson on mastering your physical and mental well-being.
Resources Mentioned:
Dr. Andrew Fix’s Podcast: The Code: https://physioroomco.com/podcast/
Dr. Andrew Fix’s Instagram: https://www.instagram.com/drandrewfix/
The "Couch Stretch" Video: Couch Stretch
YouTube: https://www.youtube.com/playlist?list=PLNE7PENdZtq6CxgDozaFH9hYS0r8NEfZc

The Unsexy Secret Linking Wellness and Jazz #54

The Unsexy Secret Linking Wellness and Jazz
Episode SummaryMost people chase flashy wellness routines—strict diets, extreme workouts, or complicated plans. But the truth? The real secret to long-term health isn’t glamorous at all. It’s about rhythm, repetition, and the pauses in between—just like jazz.
In this episode, host Alan Welch draws on his background as a trumpet player to reveal why small, consistent actions are the “unsexy secret” to both great wellness and great music. Whether it’s practicing jazz progressions on the horn or taking a daily 10-minute walk, the principle is the same: keep it simple, repeat it often, and let it swing.
What You’ll Learn in This Episode
Why simplicity beats intensity when building healthy habits.
The role of spacing—in both music and wellness—for recovery and growth.
How small, repeatable actions can compound over time.
A practical daily challenge you can start today.
Practical TakeawayChoose one habit you can repeat every day this week. Two minutes of stretching, 5 squats, a glass of water in the morning, or five deep breaths at lunch. Simple. Consistent. Effective.
Quote to Remember“It’s not the notes you play once that matter. It’s the notes you keep playing every day that create the music.” – adapted from Miles Davis
 
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