Busy Pro, Fast Wellness

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.

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.