Busy Pro, Fast Wellness

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.

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 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.

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.

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.

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.

This becomes the central message of the episode — and a powerful mental shift.

People are wrapped up in their own thoughts, deadlines, worries, and lives.

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

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.

“You would worry less what people think of you if you realized how seldom they do.” — Olin Miller

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:

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:

Subconscious NEAT:

Alan shares key nuggets from his previous conversation with Dr Andrew Fix, including:

Choose one NEAT habit — and repeat it daily.

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:

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.

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:

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

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.

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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.

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

Biomarkers & body composition testing (DEXA)

Oura Ring, Whoop Band

The idea of “Midlife as a second adolescence”

Longevity Health AI (future preventative care model)