Busy Pro, Fast Wellness

Boundless Energy and a Sharper Mind with Casey Ruff: #53

Welcome to episode 53 of the Busy Pro Fast Wellness podcast! This week, Alan Welch is joined by the remarkable Casey Ruff, host of the popular podcast Boundless Body Radio. Casey is a certified personal trainer, metabolic testing expert, and has conducted over 800 interviews with leading voices in health and nutrition. In this episode, Alan and Casey dive into the power of a personalized approach to health and the surprising ways that food can transform not just your body, but your mind.
In this episode, Alan and Casey explore:
Fueling Your Body for Peak Performance: The conversation kicks off with Alan’s own journey to increase his protein intake. Casey and Alan discuss the importance of high-quality animal protein and Casey shares why nutrition is about so much more than weight—it affects our energy, mood, and daily functioning.
Cutting Through the Noise: The health and wellness industry can be overwhelming. Casey shares his expert advice on how to filter through the conflicting information and find a path that is aligned with your personal well-being.
The Power of Personalized Wellness: They discuss the importance of finding what works for you, rather than following a one-size-fits-all approach. Casey highlights the benefits of simple habits like breathing techniques, grounding, and prioritizing sleep.
The Mind-Body Connection in Metabolic Psychiatry: Casey shares his fascinating journey into the emerging field of metabolic psychiatry, which explores the profound impact of nutrition on mental health. He provides compelling examples of how food can be a powerful lever for positive change, even in the most severe cases of psychiatric conditions.
Podcasting as a Tool for Growth: As fellow podcasters, Casey and Alan reflect on how their shows have served as vehicles for personal and professional growth. Casey shares a powerful story about an interview that had a lasting emotional impact on him, underscoring the deep connections that can be forged through this medium.To contact Casey, you can do so here:
https://www.myboundlessbody.com
https://www.instagram.com/casey_ryan_ruff/?hl=es
Tune in to this insightful conversation to learn how to simplify your wellness journey and take control of your health with practical, evidence-based strategies from a true expert in the field.

Forget Meditation! The Surprisingly Simple Fast Stress Fix. Ep 52

Forget Meditation! The Surprisingly Simple Fast Stress Fix
Busy days, endless to-do lists, and the constant pressure to perform — no wonder stress feels like the default setting for so many professionals. But what if the solution didn’t require meditation cushions, yoga mats, or a spare hour in your schedule?
In this episode of Busy Pro Fast Wellness, Alan Welch reveals a fast, energizing stress hack you can use anywhere — and it only takes about two minutes. You’ll discover how a simple movement “snack” can:
Switch your body out of stress mode, instantly
Boost energy and focus without coffee or sugar
Fit seamlessly into even the busiest workday
Why varying your pace — walking or running — makes the hack adaptable.
This is wellness stripped to its essentials — quick, effective, and designed for people who don’t have time to waste.
It is anchored by two quotes that capture the spirit of small, consistent action:
“It does not matter how slowly you go, as long as you do not stop.” — Confucius
“The day you decide to do it is your lucky day.” — Marty Rubin
 
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Carnivore Casey Krauter: A Journey to Health and Performance. Ep. 51

In this episode 51, Alan sits down with Casey Krauter, a five-year veteran of the carnivore lifestyle, to discuss his incredible journey from illness to peak performance. Casey shares his personal  insights, challenging conventional nutritional wisdom and offering a fresh perspective on what it means to be truly healthy.
Key Takeaways from This Episode:
From continued illness to the paragon of health: Casey's story is a powerful testament to the carnivore diet's potential. He shares how he battled persistent health issues like headaches, skin problems, and a gastrointestinal issues as a result of the following the traditional American diet and then morphing into trying Whole30, Paleo, and Keto and then to full on Carnivore.   By eliminating plants, he experienced a dramatic turnaround, losing 50 pounds and gaining renewed energy and mental clarity.
Running a Marathon on Zero Carbs: Casey’s most defining feat is completing a marathon on a zero-carb, all-meat diet and even mild fasting before race day.   This incredible accomplishment directly contradicts the mainstream belief that carbohydrates are essential for endurance. He explains the science of "fat adaptation," where the body becomes a highly efficient fat-burning machine, allowing athletes to perform at high levels without the risk of "bonking." (hitting the wall).
The "Ancestral" Approach: For Casey, the carnivore diet is more than just a food plan; it's part of a broader "ancestral living" philosophy. He delves into how practices like sunlight exposure, prioritising sleep, creating a holistic lifestyle rooted in evolutionary principles.
Addressing Common Criticisms: We tackle the big questions head-on. Casey addresses concerns about nutrient deficiencies, lack of fiber, and the cost of the diet. He shares practical strategies for eating affordably and argues that the long-term health benefits far outweigh the initial investment.
A "Not One-Size-Fits-All" Approach: While a strong advocate, Casey and Alan acknowledge that the carnivore diet might not be for everyone. They discuss who might benefit most and people should seek medical guidance if they have any concerns and listen to their own bodies.  They also briefly touch on the state of the American and European health systems and the nefarious cycle of power that the pharmaceutical companies hold over the medical establishment that results in such poor health for many Americans.
Key Concepts Discussed:
Fat Adaptation: The process of training the body to efficiently burn fat for fuel instead of glucose.
Ancestral Activities: A holistic lifestyle that includes diet, cold exposure, sun exposure, and prioritizing sleep.
From Whole30 to Carnivore: Casey's journey highlights a methodical, step-by-step approach to finding the diet that works best for you.You can follow Casey Krauter on Instagram:   https://www.instagram.com/stories/carnivore.casey/
Casey also mentions Dr Shawn Baker, Dr Anthony Chaffee, Ken D Berry, MD who are strong voices in the carnivore diet arena.
Tune in to hear Casey's incredible story and discover a new perspective on health, diet, and human performance.

5 Pillars to Achieve Any Goal - Episode 50!

Episode 50 — The SSCCF Formula: 5 Pillars to Achieve Any Goal
Welcome to a milestone — Episode 50 of Busy Pro Fast Wellness!
In this celebratory episode, Alan shares a formula he created to help you achieve any goal — whether it’s improving your fitness, preparing for a big interview, or simply staying consistent with a project. Think of it as your vehicle for success, built on five essential components:
The SSCCF Formula (Your 4 Wheels + Engine):
Simplicity → Strip away the clutter and focus on the few actions that really move you forward.
Systems → Create alignment with tools and habits that keep you on track automatically.
Consistency → Show up daily (or daily-ish). Miss one day? Fine. Don’t miss two.
Curiosity → Keep refining, keep learning, and stay motivated by exploring new ideas.
Flexibility → Your energy engine. Adjust your pace, rest when needed, and get back on the road stronger.
And because this podcast is always about action, he also shares a practical tip you can use straight away:👉 The 5 Gears — a simple way to vary your effort (whether in workouts or work sessions) so you can build intensity, avoid burnout, and stay engaged.
This is a special one — not just because it’s Episode 50, but because it gives you a proven framework you can return to whenever you’re setting, chasing, or fine-tuning your goals.
Quote to remember:"You don’t have to be great to start, but you have to start to be great." — Zig Ziglar
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Quit or Pivot? Ep 49

n this highly personal and vulnerable episode, Alan Welch pulls back the curtain on the behind-the-scenes journey of a podcaster. He honestly shares the struggle of creating content he believes in while facing discouraging listener numbers and the temptation to quit.
Through a real-world setback involving a high-profile guest who was a no-show, Alan shares his powerful and proactive philosophy: the true path to success isn't about giving up, but about a willingness to pivot.
 
On the Episode, Alan Discusses:
 
The Power of Perseverance: Why his natural inclination is to re-analyze and continue, rather than quit when facing setbacks.
The Process over the Result: The importance of cherishing the journey and the value of your unique voice, regardless of external metrics.
Pivoting, Not Quitting: The tangible steps he's taking—from adding video to reaching out to new guests—to evolve his show.
Moving Forward with Grace: A real-world example of handling a professional setback without dwelling on the negative.
Alan's Takeaway: This episode is a must-listen for anyone who has felt discouraged in their creative, professional, or personal pursuits. It offers a powerful reminder that success is found not in the destination, but in the conscious decision to move forward and find joy in the process.

Habits, Minimalism & Achievements: With Scott Lynch: Episode 48

Episode 48: Part 2 - Habits, Minimalism & Achievements: Finishing Strong with Scott Lynch
Alan Welch wraps up the conversation with Scott Lynch of The Motivated Mind, focusing on actionable systems for building habits, leveraging technology, and celebrating progress.
In the concluding part of our two-part interview, Alan and Scott Lynch dive even deeper into the practical systems that fuel a motivated and peaceful life.
Scott unveils his personal "Achievement Document", a powerful tracking system designed to celebrate progress across key life dimensions including Mind, Body, Finances, Adventure, and Random. We discuss how this method helps to stay motivated and see the tangible results of your efforts. The conversation then turns to the intersection of simplicity and technology, with Scott sharing specific, actionable tips—like removing apps and using greyscale—to marry minimalism with modern digital life for greater mental peace.
Finally, we finish with a brilliant, simple-yet-powerful strategy for building lasting habits. Scott explains the importance of consistency and the compounding effects of improving by very small increments, such as adding just one minute per day to a new routine.
This episode is packed with tangible tools and wisdom to help you create a life of intentional progress and peace.
Key Takeaways from Part 2:
The "Achievement Document": A practical system for tracking progress across Mind, Body, Finances, and more.
Minimalism & Technology: How to reduce digital noise and find peace by being intentional with your tech.
Simple Habit Building: A powerful strategy for consistency and compounding improvement through small, daily increments.
The Value of Simplicity: Reinforcing why minimalism creates mental clarity and peace of mind.
Guest Links:
Scott Lynch - The Motivated Mind Podcast, Patreon, Newsletter: https://www.scottmlynch.com/podcast
Scott's IG: https://www.instagram.com/motivatedscott/?hl=es
If you haven't already, be sure to listen to Part 1 where we discuss Scott's "Quality of Life Dashboard" and strategies for optimizing energy and navigating discomfort.

Mindset Mastery & Productivity: With Scott Lynch (part 1) Episode 47

Episode 47: Mindset Mastery & Productivity: With Scott Lynch
Alan Welch of Busy Pro Fast Wellness hosts Scott Lynch of The Motivated Mind for powerful strategies on simplifying self-help, optimising energy, and embracing discomfort to boost your happiness and productivity.
In this engaging first part of our conversation, Scott Lynch, host of "The Motivated Mind" podcast, shares his unique approach to making personal growth practical and effective.
We explore vital strategies for optimising energy and focus, especially with demanding schedules, including quick "state changes" and honoring your rest. Scott shares a counterintuitive tip for handling overwhelm by giving "misery" a brief, timed permission. A highlight of the episode is Scott's "Quality of Life Dashboard," his personal system for tracking and balancing various life dimensions to foster overall well-being. He also reveals simplicity and minimalism as the mindset habit that has most profoundly shaped his life, emphasizing that "complexity is the enemy of execution."
Tune in for actionable insights to streamline your life and cultivate a more effective, joyful existence.
Key Takeaways from Part 1:
Simplifying Self-Help: Actionable, tactical tips from "The Motivated Mind."
Energy & Focus Hacks: Optimizing performance with inflexible schedules and strategic rest.
Embracing Discomfort: A unique "5-minute wallow" rule for managing overwhelm.
"Quality of Life Dashboard": Scott's system for tracking and balancing key life areas.
Core Mindset Habit: Why simplicity and minimalism are vital for execution and success.
Guest Links:
Scott Lynch - The Motivated Mind Podcast, Patreon, Newsletter: https://www.scottmlynch.com/podcast
Scott's IG: https://www.instagram.com/motivatedscott/?hl=es

The Fartlek Technique for Busy Pros: Episode 46

The Fartlek Technique for Busy Pros: Your Guide to Sustainable Focus
Tired of feeling like you're on a perpetual sprint? In this episode, Alan Welch shares a powerful, unconventional training technique from his running days—the fartlek—and shows how to apply it to your professional life.
Discover how strategically alternating bursts of high-intensity focus with periods of deliberate recovery is the secret to unlocking more energy, avoiding burnout, and achieving sustainable performance.
On the Episode, You'll Discover:
The Power of "Speed Play": How the running technique of "sprint and recover" is a perfect blueprint for professional work.
The Scientific Why: The hidden role of Ultradian Rhythms in your natural cycles of focus and restoration.
Why a "Perpetual Sprint" is Counterproductive: The reason pushing through fatigue leads to diminishing returns and mental exhaustion.
The Professional Fartlek: Simple, actionable examples of how to apply this technique to tasks like email, admin, and creative work.
A Simple Physical Reset: A quick, on-the-spot fartlek exercise you can use to instantly recharge your mind and body.
Your Challenge
Try one "professional fartlek" this week. Let us know what you discover!
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Turning Awkward Moments into Mental Strength: Episode 45

In this deeply personal and insightful episode, host Alan Welch shares a raw account of his recent yoga class experience. What started as an awkward, uncomfortable chore quickly transformed into a profound lesson on mental and physical resilience.
Join Alan as he unpacks how leaning into moments of discomfort—even on a yoga mat—can be the fastest way to build strength, adaptability, and an unshakeable mindset for professional and personal challenges.
 
Key Takeaways from this Episode:
The Uncomfortable Truth: Why feeling awkward or out of your depth is a sign of growth, not a signal to quit.
Beyond the Physical: How pushing through physical friction builds your mental fortitude and capacity for challenge.
The Art of Adaptation: The value of finding your own way through a problem when the "perfect" solution isn't an option.
Discomfort as a Catalyst: A powerful reframe of how the hard stuff is what forges your next level of strength.
 
Inspirational Quote
"The best way out is always through." — Robert Frost
 
What's a "yoga mat moment" you're facing right now, and how will you lean into it?  Share your thoughts.

How to Perform with Passion and Perseverance: Episode 44

Passion, Performance & Perseverance
Quick 22 second YouTube video to show Star Jumping Jacks and High Knee Thrusts:
https://www.youtube.com/watch?v=Q-BEXiDC3Ac
🎾 Episode Highlights:
Marin Cilic’s stunning Wimbledon comeback: after knee surgery and a ranking drop, the 36-year-old stunned world No. 4 Jack Draper in 4 sets (6‑4, 6‑3, 1‑6, 6‑4), striking 53 winners to Draper’s 29ausopen.com+9indianexpress.com+9nypost.com+9courtsidecoffee.substack.com+15as.com+15thetimes.co.uk+15.
Cilic’s grassroots return via Challenger-level events (like Nottingham), and unwavering belief: “I never lost any doubt” reuters.com+1espn.com+1.
Tom Cruise’s age-defying passion, still performing jaw-dropping stunts at 62, and intent on working into his 100syahoo.com+4m.economictimes.com+4nypost.com+4.
💥 Fast Movement Segment – “Bounce & Focus”:
Jumping Jacks — quick full-body cardio burst.
High Knees — core, coordination, and energy surge.
Box Breathing — 4‑4‑4‑4 pattern for nervous system reset.
Affirmation — “I rebuild. I become stronger.”
(Approx. 2 minutes total)
🎯 Why It Works:
Physical & mental reset packed into minutes.
Cardio + calm—changing your state in under 3 minutes.
Empowerment from movement + breath + mindset.
🧩 Takeaway:
Cilic & Cruise show us age and setbacks don’t define us—consistent, passionate, purpose-filled effort does. Try the drill, tag me with #BounceBackChallenge, and let’s grow stronger together.
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