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 training
Website: https://carolbike.com/
EleMind — neuro headband for sleep & brainwave modulation
Website: https://elemindtech.com/Get Bia — next-generation sleep mask (2025 expected)
Website: INSERT LINK
OxeFit — AI-powered home strength & performance platform
Website: 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:
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.
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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.
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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 → @joerodonis
Podcast → https://creators.spotify.com/pod/profile/athletespursuit/
Explore Jo Redonis → https://rodonistraining.com/
Tonal Training → www.tonal.com
Hashtags:
#BusyProFastWellness #JoeRodonis #MentalFitness #StoicMindset #StrengthTraining #MindBodyConnection #WellnessForProfessionals
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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.
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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/
Alan Welch is a passionate wellness advocate dedicated to empowering busy professionals with swift, effective techniques to master their physical and mental health, unlocking inner peace, joy, and fulfillment. A former semi-professional musician and lifelong athlete, he achieved multiple sub-2:45 marathons, grueling 200km endurance cycling rides around Lac Léman, and mountain ascents on a mountain bike. As a youth, he excelled as a Hampshire cross-country runner, twice biathlon champion (cross-country and swimming), and a 5-mile swimmer by age 10, showcasing early resilience and discipline. Having lived and worked in seven countries, including Turkey and China, teaching music, ESL, and university-level Communication skills, Alan brings global insights and practical strategies to Busy Pro Fast Wellness. His mission? To help you simplify your life, harness energy, and thrive amidst demanding schedules with proven, no-nonsense wellness hacks.
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