Busy Pro, Fast Wellness

From Prison to Purpose: Accountability, Discipline & High-ROI Habits with Dylan Gemelli #73

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: Episode #72

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.
 

Life-Work Liberation: Escaping the Hustle Without Quitting #71

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/

Don’t Reset. Refine. #70

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
 
 

High Performance. Low Fulfilment. With Aimee Lamb. #69

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.

The Accidental Detox #68

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.
 

Why Stress Isn’t About Doing Too Much — It’s About Misalignment #67

Why Stress Isn't About Doing Too Much - It's About Misalignment with Stephanie Dunne. 
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.
In this episode, we explore:
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
Key takeaway
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.

Rainstorm, Pivot, and January Sneak Peek #66

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 Busy Pro Fast Wellness Playbook — a collection of 36 golden wellness tips drawn from the first 60 episodes of the podcast, woven together with personal stories from performance, music, international living, education, and real-world health practice.
In this episode, you’ll hear:
Why flexibility and curiosity matter more than rigid belief systems
How imperfect daily practice builds stronger long-term results than chasing perfection
Why productivity improves when we let go of unrealistic expectations
Reflections inspired by the work of Oliver Burkeman and a timeless prioritisation exercise often attributed to Warren Buffett
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.
What’s coming next:
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.

Nobody Cares (And That’s Positive!) #65

Show Notes — Episode 65: Nobody Cares.
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.
The Istanbul Story
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.People aren’t scrutinising you.People aren’t even thinking about you.They’re thinking about themselves.
This becomes the central message of the episode — and a powerful mental shift.
What You’ll Learn in This Episode
✔ Why most self-consciousness is based on imaginary audiences
People are wrapped up in their own thoughts, deadlines, worries, and lives.You're a brief cameo in someone else’s day — not their main character.
✔ The surprising freedom in realising “nobody cares”
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
✔ How to apply this in daily life
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.
Quote of the Episode
“You would worry less what people think of you if you realized how seldom they do.” — Olin Miller
Listen Now
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.

The Easiest Wellness Upgrade for Busy Pros #64

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:
Backed by Science
Dr James Levine (Mayo Clinic) found that NEAT differences accounted for up to 2,000 calories a day between individuals of similar size.
A Diabetes Care study showed that breaking up sitting time with light movement reduced post-meal glucose by 24% and insulin by 23%.
Research in The Lancet Psychiatry found that light daily movement improves mood and emotional regulation.
Real Everyday NEAT
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:
5–10 minute walks after meals
Walk breaks between tasks
Walking calls
Parking further away
Taking stairs
Rucking while shopping
Subconscious NEAT:
Walking kids to school
Household tasks
Hanging clothes
Tidying, organising, cleaning
Moving regularly without thinking
Expert Insight from Dr Andrew Fix
Alan shares key nuggets from his previous conversation with Dr Andrew Fix, including:
“Most people only exercise 5–10% of the day. The rest is NEAT.”
“Little things can add up and make a huge difference.”
“A 5–10 minute walk after meals is one of the most powerful things you can do for blood sugar.”
Challenge of the Week
Choose one NEAT habit — and repeat it daily.Just one. Repetition over motivation.