Busy Pro, Fast Wellness

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.
In reality, they have a systems 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:

Why daily motivation is an unreliable strategy

How decision fatigue quietly sabotages performance

The difference between discipline and design

Why we fall to our defaults (not rise to our goals)

How to protect high-quality decision making

The power of small design changes that create disproportionate returns

You’ll also receive a simple, actionable exercise:

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

Where is the friction?

What can I remove?

What can I pre-decide?

No overhaul required.
Just remove one obstacle.

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.

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