Happiness by Design: Chris Ayotte on Building a Life Around What Matters Most EP#126

The Easy Plus One Method: A Nutrition Coach's Simple Approach to Lasting Health EP#129

THE EASY PLUS ONE METHOD: A NUTRITION COACH'S SIMPLE APPROACH TO LASTING HEALTH 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 [https://www.facebook.com/profile.php?id=100086512900818] * Instagram: @buildingtothrive [https://www.instagram.com/buildingtothrive/] * Website: http://www.building-to-thrive.com [http://www.building-to-thrive.com]

Understanding Metabolic Health with RN Sharleen Lucas EP#128

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 [http://www.rnextdoor.com] (book a free 30-minute chat) * Linked in: RN Next Door [https://www.linkedin.com/in/the-rnextdoor-sharleen-lucas-rn-762301108/] * Facebook: Sharleen Lucas [https://www.facebook.com/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.

Thriving Through the Empty Nest Transition with Coach Diana McIntosh EP#127

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 [https://www.instagram.com/dianamcintoshcoach/] * 👥 Face Book: Diana McIntosh on Face Book [https://www.facebook.com/diana.mcintosh.568] * 📝 Free Download: The Magic Morning Reset (linked on Diana’s site) Connect with Bona: 🌟 The Happier You Website [https://thehappieryou.net/]   🎧 Don’t forget to subscribe, rate, and share if this episode spoke to you!

Happiness by Design: Chris Ayotte on Building a Life Around What Matters Most EP#126

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 [https://podcasts.apple.com/ca/podcast/the-northern-sentinels-podcast/id1708082287] * The Greater Good Substack [https://granitestrategies.substack.com/p/the-politics-of-national-defence?utm_campaign=email-half-post&r=3qgvch&utm_source=substack&utm_medium=email] - with Chris' podcast and writings

The Power of Creative Expression: Healing & Transformation with Sam Horton EP#125

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://samhorton.co] https://instagram.com/samhortonstudio [https://instagram.com/samhortonstudio] https://thehappieryou.net/ [https://thehappieryou.net/] 💛 Let’s keep the conversation going! Share your thoughts with me  at https://www.facebook.com/groups/thehappieryou [https://www.facebook.com/groups/thehappieryou]