The Happier You: Empowering Your Journey to a Joyful and Fulfilling Life

Guest: Staci Lynch, Certified Functional Nutrition Coach

Episode Summary

Have you ever experienced "food fear"? That anxiety around social eating, not knowing what's safe for your body, or feeling like a high-maintenance guest everywhere you go?

In this powerful episode, Bona sits down with functional nutrition coach Staci Lynch, who shares her incredible journey from childhood food obsession and 250+ pounds in high school to helping others heal their relationship with food from the ground up.

What You'll Learn

Staci's Transformational Story:

• How food obsession started in elementary school and led to decades of restrict-binge cycles
• The moment everything changed when a doctor suggested dairy and wheat elimination for her sick baby
• Why traditional medical approaches left her feeling hopeless and alone

The Easy Plus One Method:

• Why foundations matter more than fancy testing
• How to build sustainable health habits without overwhelm
• The power of focusing on ONE thing until it becomes easy
• Why success breeds success in health transformation

Staci's 7 Pillars of Whole Health:

1. Mindset
2. Nutrition
3. Hydration
4. Sleep Optimization
5. Muscle and Movement
6. Stress Management and Recovery
7. Hormone and Gut Health

Key Quotes From Staci

"I don't think that people are innately lazy. I think it is just that they don't understand and have an easy strategy to be able to accomplish what they want to accomplish."

"Your success is inevitable. I believe that for every single person. And if you don't have enough belief in yourself, please borrow mine 'cause I have enough for both of us."

"Health does not have to be hard."

Connect with Staci Lynch

• Free Facebook Group: Building to Thrive
• Instagram: @buildingtothrive
• Website: http://www.building-to-thrive.com

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

You know that feeling when you're "doing everything right" but still feel exhausted by 3 PM? Or when your doctor says your labs look "normal" but you definitely don't feel normal?

This week, I'm chatting with Sharleen Lucas—an RN who left traditional hospital nursing because she was tired of seeing people suffer without real solutions. Sharleen breaks down metabolic health in a way that actually makes sense (and doesn't make you feel like you need a medical degree to understand it).

What We Cover

• Why 93% of us feel crappy (but the good news is, Sharleen gives us practical tools to fix this!) 
• What "metabolic health" actually means (hint: think of your cells as tiny factories)
• The "naked carbs" thing that's probably sabotaging your energy all day
• Super simple food hacks that don't require throwing out everything in your pantry
• Why your breakfast might be setting you up for failure (and what to do instead)

The Real Talk

Sharleen's story resonated with me—she dealt with her own mysterious health issues that traditional medicine couldn't solve. Sound familiar? She gets that you're already doing so much right, but maybe you just need a few tweaks to feel like yourself again.

Her favorite quote from fitness instructor Betty Rocker: "All or something is just fine." Because honestly, we don't need to be perfect. We just need to start somewhere.

If This Sounds Like You...

• You're successful in every other area of life but can't figure out why you're so tired
• You feel guilty for wanting more energy when you "should be grateful"
• You're tired of being told to just "eat healthy and exercise" without real guidance
• You want to feel good in the life you've already built

Connect with Sharleen

• Website: RNnextdoor.com (book a free 30-minute chat)
• Linked in: RN Next Door
• Facebook: Sharleen Lucas
• She also does these cool 2-hour lab reviews where she actually explains what your numbers mean and gives you real action steps

Remember: You're not broken. You're not asking for too much. You deserve to feel good in the beautiful life you've created.

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

In today's episode I'm talking to empty nest coach Diana McIntosh about navigating the emotional and identity shifts that come with children leaving home. Diana shares her personal journey as a single mom, her “3C Framework” for rediscovering passion and purpose, and practical tools—like her “Magic Morning Reset”—to help women move from surviving to thriving.

Key Takeaways:

• The emotional complexity of sending kids off to university
• How to avoid placing your sadness on your children
• The power of curiosity in rediscovering yourself
• Diana’s 3C Framework: Curiosity, Courage, and Confidence
• The importance of small wins and self-celebration
• Creating a supportive and nurturing morning routine

Links & Resources:

• 📸 Follow Diana on Instagram: @dianamcintoshcoach
• 👥 Face Book: Diana McIntosh on Face Book
• 📝 Free Download: The Magic Morning Reset (linked on Diana’s site)

Connect with Bona:
🌟 The Happier You Website
 

🎧 Don’t forget to subscribe, rate, and share if this episode spoke to you!

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

In this inspiring episode, I sit down with Chris Ayotte, former Army officer and host of The Northern Sentinels podcast, to explore what it means to live a life shaped by intentionality, priorities, and personal fulfillment.

After years of military service and multiple deployments, Chris made a life-changing decision: to step away from the Army and spend his daughter’s final two years of high school fully present at home. What followed was a transformative six-month journey of reflection, recalibration, and the creation of a new mission—this time, in civilian life.

We talk about:

• 🌱 The emotional and practical reasons behind Chris’s decision to leave the military
• 🧭 How he gave himself space to not rush into what's next—and what that taught him
• 🎧 The birth of The Northern Sentinels podcast during his transition
• 💡 The quiet, personal work of figuring out what really matters—and building around that 
• 🙌 The power of aligning career moves with what brings genuine happiness and presence

Whether you're navigating a major life shift or seeking clarity about your next step, Chris's story offers a powerful reminder:  You can pursue what’s next without leaving yourself behind. 

🔗 Resources & Links

• Listen to The Northern Sentinel podcast
• The Greater Good Substack - with Chris' podcast and writings

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

The Power of Creative Expression: Healing & Transformation with Sam Horton

Have you ever felt stuck in your emotions or struggled to find a way to express yourself? In this episode of The Happier You, we explore the transformative power of creative expression with special guest Sam Horton. Sam shares her journey of using creativity as a tool for healing and personal growth, showing us how tapping into our artistic side—whether through writing, painting, music, or movement—can be a powerful way to process emotions and cultivate happiness.

We discuss:
✨ How creative expression helps us navigate life's challenges
✨ The connection between art and emotional well-being
✨ Practical ways to embrace creativity, even if you don’t consider yourself “artistic”
✨ Sam’s personal experiences with creativity as a form of self-discovery

If you’ve ever wanted to bring more joy, self-awareness, and healing into your life, this episode is for you!

🎧 Listen now and get inspired to unlock your creativity!

🔗 Links & Resources:
https://samhorton.co

https://instagram.com/samhortonstudio

https://thehappieryou.net/

💛 Let’s keep the conversation going! Share your thoughts with me  at https://www.facebook.com/groups/thehappieryou

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

Does February ever feel like the longest, toughest month? You’re not alone! From the post-holiday slump to the pressure of Valentine’s Day, February can be a hard month to get through. But what if you could change that? In this episode, Bona discusses how small mindset shifts and intentional actions can transform February from a dark, dreary month into one filled with light and joy.

Discover practical tips for navigating the February blues and how you can take control of your happiness, even when the world seems to be against it.

What you’ll learn in this episode:

• The February Blues: Why this month can be tough, and how to fight back with positivity and gratitude.
• Valentine's Day Pressure: How to shift the narrative from what’s missing to what’s already abundant in your life, regardless of your relationship status.
• Gratitude for Small Things: Learn how focusing on what you have, rather than what you don’t, can transform your perspective and lift your spirits.
• Action Creates Transformation: It’s not just about listening to positive messages—it’s about taking action to create real change in your life.
• Real-life Story: Hear how one listener, Nancy, changed her mindset and found joy during a challenging holiday season, proving that happiness begins with small shifts.

Featured Resources:

• The 30-Day Happiness Boost: Join Bona for a 30-day journey of small, intentional actions to boost your happiness. You’ll be guided step-by-step to create lasting joy in your life.

Key Quote: "Happiness is not something ready-made. It comes from your own actions." — Dalai Lama

Join the Challenge!
If you’re tired of holding on to negativity and want to take action to change your February, join Bona for the 30-Day Happiness Boost. It’s time to create joy on your own terms.

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

 In this episode of The Happier You podcast, I sit down with transition coach Jodi Webster to discuss navigating life’s major changes. Whether a transition is planned or unexpected, it can be difficult to handle. Jodi shares her personal journey into transition coaching, reflecting on her own career shifts and the challenges she faced without guidance. 

This episode dives into Jodi’s top tools and advice for navigating transitions, from practical strategies like maintaining an up-to-date resume and building an emergency fund, to emotional tools like celebrating small wins and overcoming self-doubt. Jodi also explains why it’s crucial to plan ahead, invest in your skills, and approach job searching with resilience.

For anyone facing a career transition—or just wanting to be better prepared—this episode is packed with actionable tips and insights to help you thrive, no matter what life throws your way.

What You’ll Learn in This Episode:

• The difference between voluntary and involuntary transitions—and why preparation is key.
• Jodi’s 10 practical tools for navigating career changes, 
• The importance of addressing the emotional challenges of transitions, like self-doubt and stress, and how to celebrate small wins.
• Why it’s essential to ask the tough questions during interviews, from salary to start dates.
• Tips for maintaining momentum in your job search, even when faced with setbacks.

Notable Quotes from Jodi Webster:

• “You want to keep as much money in your bank account as possible because everything takes longer than you think it will.”
• “Invest in your own skills—even if it’s free or online courses. It keeps you exposed to new ideas and concepts.”
• “Don’t get emotionally attached to a job lead. It’s a numbers game—apply, apply, apply.”
• “Celebrate small wins. Overcoming the fear of job searching and getting those first applications out the door is a victory in itself.”

Resources and Links Mentioned:

• Connect with Jodi Webster for transition coaching [email protected]
• Tools for upskilling: LinkedIn Learning, free online courses, and certifications.
• Episodes on happiness tools for small wins: https://thehappieryou.net/take-charge-of-your-happiness-why-small-wins-really-matter/

Join the Conversation:
What’s the biggest challenge you’ve faced during a career transition? Share your experience and connect with us in The Happier You community.

Subscribe & Review:
If you enjoyed this episode, please subscribe and leave a review! It helps others discover the podcast and join the journey toward happiness.

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

Do you want to make 2025 the year you truly love? In this episode, I simplify the process of goal-setting and annual planning with a fun and practical approach designed to work for you. Whether 2024 left you feeling accomplished or drained, this framework will help you celebrate your wins, set meaningful goals, and create a life you’re excited to wake up to every day. If you’ve ever struggled with staying motivated or sticking to resolutions, this episode is packed with tips to make 2025 planning easy, inspiring, and totally doable.

What You'll Learn in This Episode:

• Why celebrating your wins is the most overlooked (but essential!) part of planning.
• A 4-step system to simplify your annual planning and make it enjoyable.
• How to align your goals with your values so they’re meaningful and achievable.
• The importance of anticipation and how to highlight moments of joy throughout the year.
• Tips to keep your momentum going, even when life gets busy.

The 4-Step Framework for 2025 Planning Made Easy:

1. Celebrate Your Wins: Reflect on the highlights of 2024 with the Annual Highlight Reel to set a positive tone.
2. Plan Ahead: Identify key milestones, events, and challenges coming up in 2025 to create a realistic roadmap.
3. Set Meaningful Goals: Define what success looks like by December 31st, 2025, and make your goals deeply personal.
4. Build Anticipation: Highlight both big and small joys to keep you inspired throughout the year.

Free Resource for Your Best Year Yet:
Want to start planning your 2025? Download my free Annual Highlight Reel tracker here. It’s the perfect tool to celebrate your wins and set yourself up for success!

Quote of the Episode:
"Tell me, what is it you plan to do with your one wild and precious life?" – Mary Oliver

Let’s Stay Connected:

• Visit my website: thehappieryou.net
• Join my community: The Happier You Face Book Group

Let’s make 2025 your happiest year yet!

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

In this heartfelt episode of The Happier You podcast, I sit down with Patricia Van Der Laan, my happiness mentor of over four years. Patricia has been a guiding light in my own happiness journey, and this year, she has faced incredible challenges with resilience, grit, and grace that continue to inspire me.

Together, we discuss the real, messy truth about happiness—how it’s not always easy, and why it’s okay to acknowledge the struggles along the way. Patricia shares her insights into navigating life’s curveballs while holding onto joy and purpose. She reminds us that resilience isn’t about avoiding difficulty; it’s about showing up for ourselves and finding the strength to keep moving forward.

Patricia's Wisdom:
"I choose Joy.  Every single day, I choose joy."

Mentioned in this episode:

• The mindset shift that keeps Patricia moving forward through tough times.
• How to embrace happiness as a lifelong practice, not a destination.
• Tips for building resilience during life’s biggest challenges.

This is a must-listen for anyone who needs a reminder that happiness isn’t just for when life is easy, its a choice you make even when life gets hard.

Tune in to learn:

• Why struggles and joy are interconnected in the journey to resilience.
• Simple ways to cultivate happiness even in the face of life’s challenges.
• How mentorship and connection can make a profound impact on your happiness journey.

Listen now and discover how you can find joy and resilience, even when happiness feels hard.

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook

December at The Happier You community is all about gratitude! It’s one of the first happiness tools I implemented, and it’s simple, free, and life-changing. In this episode, I’m sharing a heartfelt story from Benjamin Hardy’s book The Gap and The Gain that hit me right where I live. It’s about focusing on what’s missing instead of appreciating what’s already there—and how gratitude can shift that perspective.

I also introduce you to a powerful tool called mental subtraction—a research-backed technique to deepen your gratitude and boost your happiness. Plus, I open up about my own struggles with staying in “The Gain” and how I’m learning to embrace gratitude even when life doesn’t go as planned.

If you’re ready to feel more joyful, even during life’s challenges, this episode is for you.

What You’ll Learn in This Episode:

• The difference between living in “The Gap” vs. “The Gain”
• How gratitude strengthens your “happiness muscle”
• A simple mental subtraction exercise to boost gratitude and happiness
• Why practicing gratitude doesn’t mean settling for less or accepting unfairness
• How to appreciate the good in your life—even the smallest blessings

Today's Quote:
"I don't have to chase extraordinary moments to find happiness—it’s right in front of me if I’m paying attention and practicing gratitude." — Brené Brown

Resources Mentioned:

• The Gap and The Gain by Benjamin Hardy and Dan Sullivan
• The Mental Subtraction Exercise (science-backed gratitude technique)

Your Challenge for the Week:
Take the mental subtraction challenge: Think of one thing in your life that you take for granted and imagine life without it. Notice how this shifts your perspective and helps you appreciate the blessings you already have.

Join the Conversation:

• How do you practice gratitude in your life?
• Have you ever noticed yourself getting stuck in “The Gap”?

Share your thoughts and takeaways with me over on Facebook.

Subscribe & Review:
If you’re enjoying The Happier You podcast, please subscribe and leave a review! Your support helps us reach more people and spread happiness even further.

Stay Connected:

• Join the Happier You Community: https://www.facebook.com/groups/thehappieryou
• Sign up for my free December Gratitude Challenge: https://thehappieryounet.kit.com/gratitude30

Wish you journaled more, but struggle to make the time or never know what to write?

Join me on Oct 8th at 8 pm Eastern, for a free guided Journal Club experience.

Come as you are. I’ll provide the prompts and the space to slow down, reflect, reconnect with yourself, and spend an hour with an incredible community of women who are learning to live more intentionally.

✓ No journaling experience required

✓ No pressure to share

✓ Just bring yourself and a notebook