Guest: Milena Regos, Founder of Unhustle In this episode of Busy Pro Fast Wellness, Alan is joined by Milena Regos, founder of Unhustle, for a timely and deeply grounded conversation about burnout, hustle culture, and redefining success without burning yourself out. After 23 years in high-level marketing, including award-winning campaigns and global brands, Milena reached a breaking point. At 36,000 feet on a flight, she had a realisation that changed everything: success, as she had been measuring it, was costing her too much. Since then, she’s been helping ambitious professionals and organisations escape hustle culture through what she calls Life-Work Liberation — an evidence-backed approach to sustainable performance that protects health, relationships, and humanity in a world increasingly driven by speed and AI. In this episode, we explore: Why hustle culture is a rigged game for many high performers Early warning signs of burnout - including numbness and loss of joy, not just exhaustion The idea of “life wealth”: measuring success beyond money to include health, time, relationships, and inner peace Milena’s simple cocktail-napkin exercise that revealed how imbalanced her life had become Why productivity peaks around 50 hours a week - and declines beyond that The danger of tying identity too tightly to work - and why multiple identities matter How small boundaries, curiosity, and questioning internalised rules lead to lasting change Practical Tool: A 90-Second Breath Reset Milena shares a simple, accessible breathing practice to calm the nervous system and restore focus: Deep inhale through the nose of mouth and top it up. Slow, full exhale through the mouth Repeat for around 30 - 90 seconds It can be done anywhere — even in meetings — and is designed to bring clarity, calm, and cognitive coherence quickly. Key takeaway for busy professionals: You don’t need to quit your job or escape your life.You need to question the rules you’ve inherited about success, effort, and worth. Sustainable performance comes not from constant pressure, but from alignment. About the guest: Milena Regos is the founder of Unhustle and a leading voice in Life-Work Liberation. After a 23-year marketing career, she now works with values-aligned companies and leaders to create high performance through wellbeing and emotional intelligence. She has spoken at the World Economic Forum, won the People’s Choice Award at Wisdom 2.0, and has been featured in CNN Business and Entrepreneur. Milena hosts the Unhustle Podcast (top 30% globally) and leads Harmonia, a live cohort and community for leaders redesigning their relationship with work. She lives in Baja with her husband, dog, and wing foil — and truly walks the talk. Connect with Milena: Website: https://unhustle.com/ Instagram: https://www.instagram.com/unhustle/ LinkedIn: https://www.linkedin.com/in/milenaregos/

Episode 70 – Don’t Reset. Refine. January often arrives with noise: new goals, new pressure, new expectations.But for busy professionals, a full reset isn’t what’s needed. In this episode of Busy Pro Fast Wellness, Alan invites you to take a quieter, smarter approach to the new year — refinement instead of reinvention. Rather than wiping the slate clean, this episode explores why small, consistent improvements to what already works are far more effective than dramatic fresh starts. In this episode: Why “New Year, New You” thinking often backfires for busy professionals The difference between being broken and simply overloaded Why small, repeatable actions beat extreme resets every time Reflections from a recent conversation on Boundless Body Radio and the power of repeating the basics How principles from music, performance, movement, and wellness overlap more than we realise Practical Exercise: The 10% Refinement Check A simple, no-pressure exercise you can do today: Identify one habit you already do that helps you feel better Ask how you could make it 10% more intentional slower simpler more focused easier to repeat No equipment. No timers. No overhaul. Key takeaway: You don’t need to start again.You need to keep what works — and refine the rest. Quote featured: “You don’t need a new beginning. You need a clearer direction.” — often attributed to Mel Robbins Alan guesting on Boundless Body Radio: Alan Boundless Body Radio    

In this episode of Busy Pro Fast Wellness, Alan is joined by Aimee Lamb to explore what happens when high performance, healthcare, and real life collide. They move beyond systems and policies to focus on the human cost of constant pressure — especially for busy professionals who appear successful on the outside but feel depleted on the inside. In this conversation, you’ll discover: Why burnout and stress are signals to listen to, not weaknesses to fix How different healthcare approaches shape prevention, recovery, and personal responsibility Why Type A, high-achieving professionals are often the worst at slowing down The power of reflection, rest, and “doing nothing” as performance tools How digital overload quietly erodes focus, health, and fulfilment Why facing uncomfortable but universal topics — including mortality and end-of-life planning — can radically clarify how you live and work today Key message for busy pros: Peak performance isn’t about pushing harder. It’s about creating space — to recover, reflect, and reconnect with what truly matters. If you’re productive, capable, and outwardly successful - but quietly exhausted - this episode may change how you think about health, success, and the way you want to live your life.

How a Broken Phone Became My Best Festive Reset As the festive season approaches, this solo episode takes an unexpected turn sparked by a complete tech malfunction and an accidental digital detox. When Alan’s phone suddenly became unusable late on a Friday evening and couldn’t be repaired until Monday, he found himself forced into an entire weekend without it. What followed was a surprising sense of lightness, clarity, and presence, and a powerful reminder of how much mental space our devices quietly occupy. In this reflective and practical episode, Alan explores: Why stepping away from your phone isn’t about discipline - it’s about attention How creating space can reignite creativity, calm, and connection The difference between intentional presence and constant availability Why the festive season may be an invitation to remove rather than add How less screen time can lead to deeper community and warmer interactions You’ll also be invited to try a simple, pressure-free experiment — The Festive Phone Box — a short, intentional break from your device designed to help you reconnect with what really matters. No rules.No guilt.No optimisation. Just space. This episode is a gentle reminder that sometimes the most powerful resets arrive by accident — and the greatest gift we can offer ourselves and others is our full attention. 🎧 Set to a subtly festive, laid-back jazz backdrop, this episode is designed to be listened to slowly.  

Why Stress Isn't About Doing Too Much - It's About Misalignment with Stephanie Dunne.  In this episode of Busy Pro Fast Wellness, Alan is joined by Stephanie Dunne, an Aligned Success Advocate who helps people move away from burnout and into lives and careers built around authenticity, contribution, and self-knowledge. Stephanie shares her personal journey from living in a constant state of sacrifice to building a life rooted in alignment — where daily actions reflect who you really are, not just what’s expected of you. Together, Alan and Stephanie explore why so many capable, driven professionals feel stressed or unfulfilled, even when things look “fine” on the surface. This is a thoughtful, grounded conversation about identity, purpose, and the subtle but powerful shifts that can help busy professionals reconnect with meaningful work and a more balanced way of living. In this episode, we explore: What “aligned success” really means — and why traditional success often leads to burnout The difference between serving from sacrifice versus serving from contribution Why stress is often caused by doing too little of what we’re truly meant to do What overwhelmed professionals can learn from how today’s students think about work and life A simple daily reflection to help you reconnect with what energises and fulfils you How small acts of alignment can create big changes in wellbeing and purpose Key takeaway Burnout isn’t always a sign that you’re doing too much — sometimes it’s a signal that you’re living out of alignment with who you really are.

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.

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.

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.

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/  

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.

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: 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.  

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 — 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 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.

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/  

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 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/alexguz-37772443/ Licensee:AJWelch Audio File Title:Happy Indie Audio File URL:https://pixabay.com/music/happy-childrens-tunes-happy-indie-204754/ Audio File ID:204754 Date of download:2025-09-25 15:42:52 UTC Pixabay, a Canva Germany GmbH brandPappelallee 78/7910437 BerlinGermany 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 info@pixabay.com. 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/nickpanek-38266323/ Licensee:AJWelch Audio File Title:Funky Jazz Big Band Piece Audio File URL:https://pixabay.com/music/old-school-funk-funky-jazz-big-band-piece-225127/ Audio File ID:225127 Date of download:2025-09-25 15:34:26 UTC Pixabay, a Canva Germany GmbH brandPappelallee 78/7910437 BerlinGermany 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 info@pixabay.com.  

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 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   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.

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. 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 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 brandPappelallee 78/7910437 BerlinGermany 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.