Busy Pro, Fast Wellness

The Easiest Wellness Upgrade for Busy Pros #64

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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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          Busy Pro, Fast WellnessBy Alan Welch