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The Unsexy Secret Linking Wellness and Jazz #54
The Unsexy Secret Linking Wellness and Jazz Episode Summary Most 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 Takeaway Choose 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 Stay Connected: Subscribe: Don't miss an episode—subscribe to Busy Pro, Fast Wellness on all major podcast providers such as Spotify, Apple, YouTube Follow: Follow us on Youtube for weekly inspiration and updates. Connect with me LinkedIn; https://www.linkedin.com/in/alan-j-welch-74a6a717/ Instagram: https://www.instagram.com/busyprofastwellness/ YouTube: https://www.youtube.com/@AlanWelch66 Support the Podcast: If you enjoy my content, consider leaving a review and sharing the podcast with others who might benefit.
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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.
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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 PIXABAY LICENSE CERTIFICATE ============================================== 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/ Licensor's Username: https://pixabay.com/users/primalhousemusic-38575561/ Licensee: AJWelch Audio File Title: Up The Back Stairs Audio File URL: https://pixabay.com/music/comedy-up-the-back-stairs-336017/ Audio File ID: 336017 Date of download: 2025-08-30 12:35:52 UTC Pixabay, a Canva Germany GmbH brand Pappelallee 78/79 10437 Berlin Germany Pixabay is a user-contributed stock content website. The above-named Licensor is responsible for this audio file. Pixabay monitors uploaded audio files only to a reasonable extent. Pixabay cannot be held responsible for the acts or omissions of its users and does not represent or warrant that any required third-party consents or licenses have been obtained.
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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.
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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 PIXABAY LICENSE CERTIFICATE ============================================== 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/ Licensor's Username: https://pixabay.com/users/crab_audio-47493304/ Licensee: u_qqh97qanrq Audio File Title: My New Car Audio File URL: https://pixabay.com/music/funk-my-new-car-322198/ Audio File ID: 322198 Date of download: 2025-08-16 14:46:51 UTC Pixabay, a Canva Germany GmbH brand Pappelallee 78/79 10437 Berlin Germany Pixabay is a user-contributed stock content website. The above-named Licensor is responsible for this audio file. Pixabay monitors uploaded audio files only to a reasonable extent. Pixabay cannot be held responsible for the acts or omissions of its users and does not represent or warrant that any required third-party consents or licenses have been obtained. For any queries related to this document please contact Pixabay via [email protected]. ==== THIS IS NOT A TAX RECEIPT OR INVOICE ====
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