Busy Pro, Fast Wellness

Alan Welch
  • 5.0 (2)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Alan Welch is a passionate wellness advocate dedicated to empowering busy professionals with swift, effective techniques to master their physical and mental health, unlocking inner peace, joy, and fulfillment. A former semi-professional musician and lifelong athlete, he achieved multiple sub-2:45 marathons, grueling 200km endurance cycling rides around Lac Léman, and mountain ascents on a mountain bike. As a youth, he excelled as a Hampshire cross-country runner, twice biathlon champion (cross-country and swimming), and a 5-mile swimmer by age 10, showcasing early resilience and discipline. Having lived and worked in seven countries, including Turkey and China, teaching music, ESL, and university-level Communication skills, Alan brings global insights and practical strategies to Busy Pro Fast Wellness. His mission? To help you simplify your life, harness energy, and thrive amidst demanding schedules with proven, no-nonsense wellness hacks.

  1. 6D AGO

    Special Bonus Episode — Rock n’ Roll English with Martin Johnston #75

    This week’s episode is a special bonus - episode 75 - as we bring you one of the most colourful and fun conversations you’ll hear on Busy Pro Fast Wellness. Alan was recently a guest on Rock n’ Roll English, hosted by Martin Johnston who is a fellow Brit, an English teacher with a great sense of humour, and someone who makes learning real, authentic English genuinely fun and engaging.  In this extended conversation, Alan and Martin riff on everything from life choices and teaching English, to performance, health, marathons, breathing hacks, language, music, and stories that only two British language lovers could tell with dry humour and warm candour. Key themes explored in this episode include: Kindred spirits and shared British humour Real English learning - beyond textbooks Teaching, life experience, and personal storytelling Anecdotes from their lives that connect with performance and wellness How authentic engagement helps both learners and professionals This episode isn’t just about language - it’s about human experience told with humility, authenticity, and humour. If you enjoy this episode, Alan highly recommends checking out Martin’s podcast. Rock n’ Roll English is full of hilarious stories, real English learning, and a community of listeners who improve their language skills through laughter and relatable content. EPISODE TAKEAWAYS This bonus episode is for you if… You enjoy conversations that are equal parts wise and witty You like hearing real stories - not scripted lessons You appreciate language learning as life experience You enjoy British humour that makes serious ideas feel light What you’ll gain: A sense of connection with another voice in the wellness and teaching world New perspectives on language, performance, and presence Simple stories that quietly deliver depth A new podcast to explore and enjoy if English learning or storytelling resonates with you Links & Resources 🎙 Rock n’ Roll English Podcast Listen on Spotify: https://open.spotify.com/show/3kqVVzS5v0Z7dyLUNtxbnL Listen on Apple Podcasts: https://podcasts.apple.com/gb/podcast/rock-n-roll-english/id1197895926 Official Website: https://www.rocknrollenglish.com/ YouTube Channel: https://www.youtube.com/channel/UCcs2Fs4W5NPoBHOuEJwQKxg

    39 min

  2. FEB 1

    Design Beats Discipline. #74

    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.

    10 min

  3. JAN 25

    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.

    59 min

  4. JAN 18

    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.

    9 min

  5. JAN 11

    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/

    37 min

  6. JAN 4

    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

    9 min

  7. 12/28/2025

    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.

    28 min

  8. 12/21/2025

    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.

    10 min
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5
out of 5
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About

Alan Welch is a passionate wellness advocate dedicated to empowering busy professionals with swift, effective techniques to master their physical and mental health, unlocking inner peace, joy, and fulfillment. A former semi-professional musician and lifelong athlete, he achieved multiple sub-2:45 marathons, grueling 200km endurance cycling rides around Lac Léman, and mountain ascents on a mountain bike. As a youth, he excelled as a Hampshire cross-country runner, twice biathlon champion (cross-country and swimming), and a 5-mile swimmer by age 10, showcasing early resilience and discipline. Having lived and worked in seven countries, including Turkey and China, teaching music, ESL, and university-level Communication skills, Alan brings global insights and practical strategies to Busy Pro Fast Wellness. His mission? To help you simplify your life, harness energy, and thrive amidst demanding schedules with proven, no-nonsense wellness hacks.

Information

  • Creator
    Alan Welch
  • Years Active
    2024 - 2026
  • Episodes
    76
  • Rating
    Explicit
  • Copyright
    © 2024 Busy Pro, Fast Wellness All Rights Reserved.
  • Show Website
    Busy Pro, Fast Wellness