The ALWELLCO Podcast

What does it really mean to be a good man?

In this episode, Lauren turns the tables and welcomes Andy into the guest seat for a conversation about his new book, BroHeart, and the message behind it: bringing brotherhood back to being a bro.

After decades working in business, leadership and the wellness industry, Andy has seen first-hand how men can appear to have everything figured out on the outside while quietly struggling with loneliness, pressure and a lack of genuine connection.

Together, Lauren and Andy explore why we've become so focused on measuring men's success through wealth, status, strength and productivity, while overlooking the qualities that arguably matter most: kindness, loyalty, friendship and the ability to show up for others.

They discuss:

• Why knowing lots of people isn't the same as being truly known.

• The difference between resilience and suppressing how you feel.

• Why strength and kindness should go hand in hand.

• How we can redefine masculinity beyond ego, bravado and the pressure to be an alpha.

• The importance of laughter, loyalty and genuine male friendships.

• Why great leadership should be measured not only by results, but by how people feel along the way.

• The role of human connection and community in our overall wellbeing.

• Simple, practical ways to build deeper relationships and show up for the people who matter.

Andy also shares how writing BroHeart has challenged him to reflect on his own relationships, the importance of making time for family and friends, and why we should tell people what they mean to us while they can still hear it.

His challenge to listeners? Pick up the phone, reconnect with someone who matters and have a conversation that goes beyond "I'm fine."

Because being a bro isn't about being better than someone else. It's about being there for someone else.

Strong enough to be kind. Confident enough to be humble. Loyal enough to show up.

This is a conversation about the kind of success that really matters.

What if doing more isn't the answer to feeling better?

In this episode of the ALWELLCO podcast, Andy and Lauren sit down with Bryan Mirabella, a movement and breathing coach with decades of experience in human performance, to explore a different perspective on health, recovery and the nervous system.

Bryan shares the personal experiences that transformed his approach to the human body, from serious injuries and chronic pain to questioning everything he had learned about strength training, movement and wellbeing.

Together, they explore why being strong and looking healthy doesn't always mean your body is recovering well, why bigger breaths aren't necessarily better, and how the brainstem and nervous system influence the way we breathe, move and respond to stress.

In this episode, we explore:

• Why training harder doesn't always translate into better health.

• The connection between breathing, the brainstem and the nervous system.

• Why taking bigger, deeper breaths isn't always the answer.

• The relationship between sleep, recovery, HRV and human performance.

• Why you can eat well, exercise consistently and still not feel your best.

• How Bryan's approach to health has evolved beyond conventional breathwork.

• The importance of understanding underlying patterns rather than constantly chasing symptoms.

• Why discipline, consistency and curiosity matter when it comes to long-term change.

  
  

Bryan also shares practical approaches to exploring your breathing patterns, explains why he focuses on the nervous system rather than breathing mechanics alone, and offers his perspective on what it really means to be healthy.

His message is a powerful one: you are not broken, and there may be more to your health than you've been led to believe.

If you've ever felt exhausted despite doing all the right things, struggled to recover from training, or wondered why your body doesn't feel as good as it looks, this conversation offers a different perspective worth exploring.

🎧 Listen now and discover why the path to better health might begin with understanding your body differently.

What does it really mean to age well - and are the supplements we're taking actually doing what we think they are?

In this episode of the ALWELLCO Podcast, Andy and Lauren sit down with Marc Macaluso, founder of TMW Longevity, to explore the science, misconceptions and bigger picture behind longevity.

Marc shares how his journey from technology entrepreneur and Hollywood screenwriter led him to build a longevity-focused supplement company, and why his philosophy goes far beyond simply adding more years to your life.

Together, they unpack some of the biggest questions in modern wellness:

• Longevity beyond the buzzword: Why it's about maintaining your health and quality of life, not escaping death.

• Bioavailability explained: Why what you take matters - but so does how your body absorbs it.

• The supplement industry under scrutiny: What consumers should be asking about ingredients, delivery methods and product claims.

• NAD+ and the latest longevity trends: Separating promising science from marketing hype.

• Where to start with your health: Why Marc prioritises understanding your blood markers, eating well and exercising before getting caught up in the latest supplement trends.

• Finding balance: Why living well shouldn't mean giving up the things that make life enjoyable.

Marc also shares how meeting his wife changed his relationship with his own health, the daily habit that helped him prioritise wellbeing over work, and why he believes play and movement are essential to ageing well.

This is a conversation about taking ownership of your health, asking better questions and investing in the things that help you live a fuller life.

Listen now for a thoughtful conversation about longevity, supplement literacy and what it really means to age well.

What if the key to sustained performance is not managing your time, but managing your energy?

In this episode of the ALWELLCO Podcast, Andy and Lauren sit down with Dr. Jack Groppel, a globally recognised pioneer in sport science, human performance and leadership coaching, and a member of the United States Professional Tennis Association Hall of Fame.

Jack shares his remarkable journey from humble beginnings and an uncertain career path to becoming one of the earliest leaders in the science of tennis performance. He explains how lessons from elite sport can help business leaders, clinicians, parents and professionals perform more effectively without sacrificing their health, relationships or sense of purpose.

The conversation explores Jack’s influential concept of the “corporate athlete”, why modern professionals are constantly performing but rarely practising, and how periods of stress must be balanced with intentional recovery. He also breaks down the physical, mental, emotional and spiritual dimensions of energy, challenges the idea that life is a marathon, and explains why sustainable performance is better understood as a series of sprints followed by recovery.

Jack also speaks candidly about achievement addiction, the personal cost of professional success and how climbing Mount Kilimanjaro with his son changed his understanding of fulfilment.

This is an honest and thought-provoking conversation about resilience, boundaries, human connection and building a life around what matters most.

What do elite athletes, astronauts and high-performing leaders have in common?

In this episode of The ALWELLCO Podcast, Andy and Lauren sit down with Dr. Tess Morris-Paterson, whose extraordinary career has taken her from elite and professional sport to human spaceflight, NASA, the British Army and entrepreneurship.

Tess shares what she has learned about performing under pressure, recovering from failure and building genuinely high-performing teams. She explores why emotional intelligence can matter more than knowledge, why ego can be a major red flag, and what astronaut selection can teach us about leadership and hiring.

The conversation also challenges some of today's biggest wellness trends — from our obsession with data and wearables to misleading supplement claims — and asks whether we're making health and performance more complicated than they need to be.

From working with world-class athletes to pursuing astronaut selection herself, Tess offers a fascinating perspective on resilience, ambition, recovery, failure and what a successful life really looks like.

What happens when the people shaping the future of health, wellness, performance, and healthcare finally start talking to each other?

In this episode of the ALWELLCO Podcast, Andy sits down with Jon, founder of The Assembly, a membership community bringing together founders, executives, investors, and thought leaders across health, wellness, healthcare, hospitality, performance, and longevity.

Together they explore:

• Why so many successful leaders feel isolated despite their achievements

• The hidden power of community in health and business

• What Jon learned from interviewing high performers

• How AI is changing the way we work - and why human connection matters more than ever

• The future of wellness, longevity, and preventative health• Why relationships and shared experiences may become our most valuable assets

Jon also shares the story behind The Assembly, the surprising collaborations that have emerged from the community, and his vision for creating meaningful connections in an increasingly digital world.

If you're interested in leadership, wellness, entrepreneurship, human performance, or building a life that's not just longer, but better, this conversation is for you.

Connect with Jon & The Assembly: https://theassembly.health

Dr. Raghu Appasani, MD joins us for a powerful conversation on the future of mental health, integrative psychiatry, and why human connection may be the missing medicine in modern life.

In this episode, Dr. Appasani shares how Eastern wisdom, Western medicine, community, nature, sleep, and meaningful relationships all shape emotional wellbeing. From anxiety and burnout to psychedelics, resilience, grief, and loneliness, this conversation explores what it truly means to heal as a whole person — not just treat symptoms.

We discuss:

• Why modern society is becoming emotionally disconnected

• The difference between surviving and truly healing

• Sleep, nature, and human connection as foundational medicine

• When medication can help — and when it can’t

• Psychedelics, therapy, and the importance of integration

• Why resilience is built through relationships

• The mental health lessons Western culture may be missing

This episode is a grounded, hopeful, and deeply human look at how we reconnect with ourselves and each other in an increasingly disconnected world.

Dr. Raghu's Substack: https://drraghu.substack.com

What if your anxiety, exhaustion, brain fog, and overwhelm aren’t signs that your body is failing you, but signs it’s trying to protect you?

In this episode, birth doula and menopause coach Chantal Traub joins us to explore the powerful connection between childbirth, perimenopause, and the nervous system. Drawing from more than 20 years supporting women through birth and hormonal transitions, Chantal explains why so many women feel blindsided during perimenopause, how chronic stress reshapes the body, and why “pushing through” eventually stops working.

We discuss:

• Why birth and menopause are deeply connected

• How fear and safety shape the nervous system

• The hidden role of chronic stress in women’s health

• Why many women feel disconnected from their bodies

• The nervous system patterns we repeat throughout life

• How to move from survival mode into regulation

• Why your body may actually be trying to help you

This conversation is an empowering reframe on resilience, healing, and learning to work with your body instead of against it.

Visit her at website: https://www.chantaltraub.com

Instagram: https://www.instagram.com/chantal.traub/

Links to her On Demand Courses:Pushing Power

Menopause, Sleep & the nervous system

1:1 Menopause Coaching 

Sleep isn’t just about what happens at night, it’s a 24-hour process.

In this episode, sleep expert Dr. Angela Holliday-Bell breaks down why so many of us feel exhausted even when we’re “functioning,” and what’s really happening in our bodies when we push through poor sleep. From the hidden effects of cortisol and adrenaline to the role sleep plays in metabolism, performance, and long-term health, this conversation reframes sleep as the foundation, not the afterthought of wellness.

We dive into:

• Why waking up at the same time matters more than going to bed at the same time

• The surprising role your morning routine plays in your sleep quality

• How stress and “sleep anxiety” keep you awake (even when you're exhausted)

• The real impact of caffeine, alcohol, and light exposure

• Practical tools to fall asleep faster and get back to sleep when you wake up

Plus, Dr. Holliday-Bell shares simple, high-impact changes you can start tonight.

If you’ve ever said “I can function on 5 hours,” this episode will change how you think about sleep, and your health.

Find more of Dr. Holliday-Bell's work here: https://thesolutionissleep.com

Her book, Sleeping on the Job here: https://www.amazon.com/Sleeping-Job-Strategies-Workplace-Performance/dp/B0CCCMRJFG

Star Sage, Head of Strategic Partnerships at Hyperice, joins us to break down how recovery evolved from elite athlete luxury to everyday necessity. From building partnerships with global brands like Nike to scaling recovery into gyms, hotels, and even airport lounges, Star shares what it really takes to create lasting wellness habits.

We dive into:

• The future of recovery and performance tech

• Why simplicity beats “biohacking overload”

• How Hyperice thinks about partnerships, education, and usage

• The shift from pro athlete tools to accessible daily wellness

• Where AI, personalization, and wearable tech are headed

If you’re a coach, clinician, or operator looking to integrate recovery into your business, or just want to feel better every day, this episode is packed with insights you can actually use.