Busy Pro, Fast Wellness

• Rainstorm, Pivot, and January Sneak Peek #66

  Sometimes the most unplanned moments lead to the most meaningful conversations. In this special edition of Busy Pro Fast Wellness, a last-minute guest postponement due to a rainstorm and power outage created space for something unexpected - a behind-the-scenes preview from an upcoming interview on Boundless Body Radio with Casey Ruff, one of the contributors to Alan’s forthcoming book The Busy Pro Fast Wellness Playbook. Despite battling through a heavy cold on the day of recording, Casey delivered powerful insights with clarity, generosity, and depth — offering a true example of professionalism and resilience. This episode also peels back the curtain on what’s coming next: The Busy Pro Fast Wellness Playbook — a collection of 36 golden wellness tips drawn from the first 60 episodes of the podcast, woven together with personal stories from performance, music, international living, education, and real-world health practice. In this episode, you’ll hear: Why flexibility and curiosity matter more than rigid belief systems How imperfect daily practice builds stronger long-term results than chasing perfection Why productivity improves when we let go of unrealistic expectations Reflections inspired by the work of Oliver Burkeman and a timeless prioritisation exercise often attributed to Warren Buffett The full interview with Casey on Boundless Body Radio releases on January 2nd, and this episode offers a short, exclusive preview of what’s to come. What’s coming next: Fresh guest conversations return next week, followed soon by a special two-part “Guest Gold” series connected directly to the upcoming book. If you enjoyed this episode, please follow the podcast or leave a short review — it helps more busy professionals discover fast, practical ways to feel better and live with more energy.

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• Nobody Cares (And That’s Positive!) #65

  Show Notes — Episode 65: Nobody Cares. In this reflective solo episode of Busy Pro Fast Wellness, Alan Welch explores one of the most liberating truths for busy professionals: nobody cares — and that’s a good thing. For years, Alan found himself worrying about what others thought — striving to fit in, seeking approval, fearing judgment. But life has a way of teaching lessons in unexpected places. The Istanbul Story In the early 90s, while commuting on a packed local train in Istanbul, Alan noticed that people would often stare at him simply because he looked different. One morning, he played a small game:  Alan explains the game in the podcast but in that moment, a clear realisation appeared: People aren’t judging you. People aren’t scrutinising you. People aren’t even thinking about you. They’re thinking about themselves. This becomes the central message of the episode — and a powerful mental shift. What You’ll Learn in This Episode ✔ Why most self-consciousness is based on imaginary audiences People are wrapped up in their own thoughts, deadlines, worries, and lives. You're a brief cameo in someone else’s day — not their main character. ✔ The surprising freedom in realising “nobody cares” With this mindset, you become free to: try things start things fail publicly speak openly dress how you want create without permission grow without fear ✔ How to apply this in daily life Alan offers practical, simple ways to step out of overthinking and into confidence, integrity, and authenticity. This episode is about the inner liberation that comes when you stop performing for an audience that isn’t actually watching. Quote of the Episode “You would worry less what people think of you if you realized how seldom they do.” — Olin Miller Listen Now A short, powerful mindset reset for busy professionals who want more mental clarity, confidence, and freedom. If this episode resonated, please follow, like, or leave a quick review....it helps more people discover fast, practical wellness tools each week.

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• The Easiest Wellness Upgrade for Busy Pros #64

  In this fast, practical solo episode of Busy Pro Fast Wellness, Alan Welch breaks down one of the simplest and most underrated wellness upgrades available to busy professionals: NEAT (Non-Exercise Activity Thermogenesis). NEAT is the movement you do outside of the gym: walking between tasks, taking the stairs, standing up, carrying shopping, fidgeting, or doing chores. And the science is clear - these tiny actions have a massive cumulative effect. Alan shares: Backed by Science Dr James Levine (Mayo Clinic) found that NEAT differences accounted for up to 2,000 calories a day between individuals of similar size. A Diabetes Care study showed that breaking up sitting time with light movement reduced post-meal glucose by 24% and insulin by 23%. Research in The Lancet Psychiatry found that light daily movement improves mood and emotional regulation. Real Everyday NEAT Alan reveals how he’s been using NEAT naturally for years - from walking during phone calls to taking the stairs, doing “plate-walks” around the kitchen, and even using everyday tasks as opportunities for gentle resistance training (“rucking” with shopping bags or luggage). He breaks NEAT into two simple categories: Conscious NEAT: 5–10 minute walks after meals Walk breaks between tasks Walking calls Parking further away Taking stairs Rucking while shopping Subconscious NEAT: Walking kids to school Household tasks Hanging clothes Tidying, organising, cleaning Moving regularly without thinking Expert Insight from Dr Andrew Fix Alan shares key nuggets from his previous conversation with Dr Andrew Fix, including: “Most people only exercise 5–10% of the day. The rest is NEAT.” “Little things can add up and make a huge difference.” “A 5–10 minute walk after meals is one of the most powerful things you can do for blood sugar.” Challenge of the Week Choose one NEAT habit — and repeat it daily. Just one. Repetition over motivation.

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• 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. This document confirms the download of an audio file pursuant to the Content License as defined in the Pixabay Terms of Service available at https://pixabay.com/service/terms/  

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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 Wellness Hosted by Alan Welch — simple, fast and research-based ideas to feel better, stronger and sharper… even when you’re busy.

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