Life doesn’t have to fall apart to feel noisy.

In this solo episode of Busy Pro Fast Wellness, Alan reflects on the quiet kind of chaos — unfinished conversations, family matters, lingering tasks — the mental tabs that quietly drain focus and fracture clarity.

The issue isn’t chaos itself.

This episode explores how to stay steady when life feels slightly off-centre — not with dramatic resets, but with composure and structure.

Why “open mental tabs” drain more energy than major crises

The difference between chaos and uncontained chaos

How structure restores calm and cognitive control

Why regulation must come before decision-making

1️⃣ The Containment Window

2️⃣ One Anchor Action

3️⃣ Reduce Cognitive Surface Area

4️⃣ Regulate Before You Decide

You can’t always calm the storm.

Stabilise first.

This week’s episode is a special bonus - episode 75 - as we bring you one of the most colourful and fun conversations you’ll hear on Busy Pro Fast Wellness.

Alan was recently a guest on Rock n’ Roll English, hosted by Martin Johnston who is a fellow Brit, an English teacher with a great sense of humour, and someone who makes learning real, authentic English genuinely fun and engaging. 

In this extended conversation, Alan and Martin riff on everything from life choices and teaching English, to performance, health, marathons, breathing hacks, language, music, and stories that only two British language lovers could tell with dry humour and warm candour.

Key themes explored in this episode include:

This episode isn’t just about language - it’s about human experience told with humility, authenticity, and humour.

If you enjoy this episode, Alan highly recommends checking out Martin’s podcast. Rock n’ Roll English is full of hilarious stories, real English learning, and a community of listeners who improve their language skills through laughter and relatable content.

This bonus episode is for you if…

What you’ll gain:

Listen on Spotify: https://open.spotify.com/show/3kqVVzS5v0Z7dyLUNtxbnL

Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/rock-n-roll-english/id1197895926

Official Website: https://www.rocknrollenglish.com/

YouTube Channel: https://www.youtube.com/channel/UCcs2Fs4W5NPoBHOuEJwQKxg

You don’t need more motivation.  You need less friction.

In this solo episode of Busy Pro Fast Wellness, Alan explores a simple but powerful reframe:

If something in your life requires daily heroics to sustain it, it’s badly designed.

Most people believe they have a discipline problem.

Through practical examples - including a candid look at his own trumpet practice routine - - Alan breaks down how reducing cognitive load, removing structural friction, and protecting decision quality can dramatically improve consistency without relying on willpower.

This episode covers:

You’ll also receive a simple, actionable exercise:

Pick one area of your life that feels harder than it should be and ask:

No overhaul required.

As Alan says in this episode:

“If something requires daily willpower, it’s poorly designed.”

This is Busy Pro Fast Wellness — building high-trust performance through simplification under pressure.

Follow the show and leave a review to help more busy professionals design better, not try harder.

In this powerful and unfiltered episode of Busy Pro Fast Wellness, Alan Welch sits down with Dylan Gemelli - a speaker, wellness educator, and host of The Dylan Gemelli Podcast  - for a conversation rooted in accountability, discipline, and service.

Dylan shares his journey from receiving a 15-year prison sentence at age 28 to rebuilding his life through radical ownership, personal responsibility, and a renewed sense of purpose. Rather than blaming circumstances or others, he reflects openly on the decisions that led him there; and the mindset shift that ultimately changed everything.

The conversation explores:

The moment in prison that forced Dylan to confront his own accountability

The transition from bodybuilding and aesthetics to cellular health and longevity

What “biohacking” really means (and what it doesn’t)

High-return wellness habits for busy professionals

The importance of movement, sunlight, sleep, and real food

Why supplements should supplement - not replace.

The shift from survival to service

Living for impact rather than accolades

Throughout the episode, Dylan speaks with refreshing candour and conviction. There is no script, no performance - just honest reflection and practical guidance.

For busy professionals seeking clarity in a noisy wellness world, this episode is a reminder that real change does not require complexity. It requires ownership, consistency, and the willingness to take one disciplined step at a time.

If there is one takeaway from this conversation, it is simple:

Accountability is uncomfortable — but it is the foundation of growth.

The Most Underrated Performance Tool: How You Show Up

What if the most powerful driver of wellbeing and performance isn’t a programme or policy, but the way you show up each day?

In this solo episode of Busy Pro Fast Wellness, Alan explores why energy, presence, and self-care quietly shape the environments we work and live in. Drawing on experience from education, performance, and leadership, he reframes wellbeing as a responsibility rather than a luxury.

You’ll discover:

Why leaders set the emotional “weather” more than they realise

How self-care becomes an act of service, not selfishness

Why you don’t need a title to influence others

A simple Daily Energy Audit to help you make smarter micro-adjustments throughout the day

The episode closes with a teaser for next week’s straight-talking, unfiltered conversation with Dylan Gemelli.

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.

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

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.

You don’t need to quit your job or escape your life.

Sustainable performance comes not from constant pressure, but from alignment.

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.

Website: https://unhustle.com/

Instagram: https://www.instagram.com/unhustle/

LinkedIn: https://www.linkedin.com/in/milenaregos/

January often arrives with noise: new goals, new pressure, new expectations.

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.

A simple, no-pressure exercise you can do today:

No equipment. No timers. No overhaul.

You don’t need to start again.

“You don’t need a new beginning. You need a clearer direction.” — often attributed to Mel Robbins

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.

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:

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.

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.

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.

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

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.