Analog wellness moves you beyond all‑or‑nothing thinking. In this Joyful Mate episode, Anthony Hartcher shares practical ways to re‑sync your circadian rhythm, improve sleep quality, steady mood, and grow sustainably—by working with nature’s continuous signals (light, temperature, and time outdoors), not quick fixes.

What you’ll learn

• Analog vs digital wellness: waves vs steps—and why quick fixes often stall progress
• How morning light, cooler evenings, and less blue light at night support sleep and energy
• Melatonin: natural production vs late‑night pills (and why grogginess happens)
• Simple nature‑based tools: forest bathing, morning cold exposure, small daily actions
• Growth as a continuum: riding highs and lows without all‑or‑nothing pressure
• Aging as wisdom in motion—and finding meaning in guiding others

Timestamps

• 00:00 — What is analog wellness?
• 01:00 — Waves vs steps: why all‑or‑nothing doesn’t work
• 04:48 — Environment, light & AC: circadian rhythm basics
• 07:11 — Melatonin: natural cues vs supplements
• 09:35 — Growth, mental health & riding the wave
• 11:53 — Aging, wisdom & mentoring
• 14:18 — Key takeaway + how to get support

KeywordsAnalog wellness, circadian rhythm, sleep health, melatonin, blue light at night, forest bathing, nature therapy, mental health, growth mindset, cortisol, morning routine, cold exposure, sustainable wellness, Joyful Mate, Anthony Hartcher

Links
• Book a session
• Website: Joyful Mate
• Instagram: @joyful_mate
• Episode feedback: Tell me one analog habit you’ll try this week.

Feeling drained and low on energy? In this episode of the Joyful Mate Podcast, Anthony Hartcher dives deep into the fascinating link between vitality, perception, and joy. Discover how your beliefs and sensory integration influence your energy levels—and learn practical tips to increase vitality by aligning with what truly matters to you.

We explore:✅ Why your perceptions govern your energy
✅ How old beliefs may be draining your vitality
✅ The role of heart coherence in decision-making
✅ Practical steps to feel energized and fulfilled in 2026

This is the year of the horse—time to gallop forward into a new you!
If you’re ready to do more of what energizes you and less of what drains you, this episode is for you.

👉 Subscribe for more insights on joy, fulfillment, and holistic health.
👉 Share this episode with someone who needs a vitality boost!

Emotional regulation for holiday stress—learn simple breathwork, nature‑based resets, and how to handle family triggers with self‑acceptance.
Anthony Hartcher shares practical ways to calm your nervous system, see both sides in family dynamics, and avoid quick fixes that derail your health.

What’s inside:

• Why emotions polarise at year‑end gatherings (Christmas, Hanukkah, summer break)
• A quick breathing protocol + grounding in nature you can use on the spot
• Owning “disowned parts”: turning judgment into compassion and steadier self‑regulation
• Value‑aligned actions (mindfulness over overeating/drinking) so you stay calm and whole

Work with Anthony: Book a free session for tailored support on emotional regulation and family dynamics → [booking link].

2025 has been a year of transformation and shedding—just like the snake in the Chinese Zodiac. In this episode of Joyful Mate, Anthony Hartcher guides you through a powerful reflection on what you’ve let go of this year—limiting beliefs, unhealthy habits, toxic relationships—and how these changes prepare you for a renewed, authentic self in 2026.

Discover how shedding mental baggage, financial drains, and disowned parts of yourself can lead to wholeness, deeper connections, and a more joyful life. If you’re ready to embrace every part of you and thrive in the year ahead, this episode is for you!

👉 Book a Discovery Session
👉 Subscribe for more Joyful Mate episodes

Are your holiday expectations setting you up for disappointment? In this episode of the Joyful Mate Podcast, Anthony Hartcher shares powerful insights on how to release expectations, embrace challenges, and discover true gratitude. Learn why leaning into discomfort can deepen your connections and help you see life as it truly is.

🎯 What you’ll learn in this episode:

• Why expectations often lead to frustration
• How to practice complete gratitude (not just when things go your way)
• The secret to loving people for who they truly are
• How challenges can broaden your perspective and strengthen relationships

✨ This is your guide to ending the year with more love, gratitude, and connection.

👉 If you found this helpful, please like, share, and subscribe for more episodes on living a joyful, authentic life.

📩 Need support applying these insights? Reach out to Anthony for coaching and guidance.

🎄 Struggling to stay healthy and emotionally balanced during the festive season? In this episode of Me and My Health Up (also featured on Joyful Mate), Anthony Hartcher shares practical strategies to help you:

✅ Navigate family gatherings with ease
✅ Manage emotions and reduce stress
✅ Enjoy food and drinks without guilt
✅ Find meaningful connection—whether with people, nature, or hobbies

This festive season is about joy, connection, and balance. Learn how to embrace the holidays without judgment and create a healthier, happier experience.

📌 Tune in for more wellness tips every Tuesday (Me and My Health Up) and Saturday (Joyful Mate).
👉 Subscribe for holistic health and mental wellbeing insights!

Discover why human connection is essential for a meaningful life and how presence, curiosity, and letting go of judgment can transform your relationships. In this episode of the Joyful Mate Podcast, Anthony Hartcher explores:✅ Why we have an innate drive to connect✅ The role of active listening and presence in building trust✅ How leaning into discomfort creates deeper bonds✅ Practical tips to overcome judgment and broaden your perspectiveWhether you’re seeking stronger personal relationships, better workplace communication, or simply more joy in life, this episode will inspire you to embrace connection in all its forms.👉 Share your thoughts in the comments! What does connection mean to you?

📌 Subscribe for more insights on health, happiness, and personal growth.Connect with Anthony:Website: https://joyfulmate.com/Instagram: @joyful_mateLinkedIn: https://www.linkedin.com/in/anthony-hartcher/

Change is constant — in our jobs, relationships, and even within ourselves. But why does it often feel so uncomfortable? In this episode of the Joyful Mate Podcast, Anthony Hartcher shares a grounded perspective on navigating change with clarity and calm.

Discover how to:

• Shift your mindset when you're stuck in the past
• Recognise the hidden benefits of your current situation
• Reconnect your head and heart to find balance
• Cultivate gratitude and presence in everyday life

Whether you're facing a career shift, relationship changes, or personal growth challenges, this episode offers practical insights to help you move forward with confidence.

👉 Subscribe for more grounded guidance on living well and staying present.

📩 Want support on your journey? Reach out to Anthony for coaching and mentoring.

In this episode of the Joyful Mate® Podcast, Anthony Hartcher explores how our obsession with productivity and constant busyness may be quietly eroding the quality of our relationships. Are we sacrificing connection for convenience? Is tech-driven communication making us feel more alone?

Anthony dives into:

• The difference between transactional and relational communication
• Why active listening is fading in the digital age
• How face-to-face interactions build deeper trust and connection
• Practical ways to choose the right communication medium for stronger relationships

If you've ever felt disconnected despite being constantly “connected,” this episode is for you.

💬 Let us know in the comments: What helps you feel truly heard and understood?

📢 Share this with someone who might be feeling isolated or overwhelmed by the pace of life.

🔗 Subscribe for more insights on joy, happiness, and fulfillment.

In this episode of Joyful Mate®, Anthony Hartcher explores the concept of finding clarity amidst the chaos of thoughts and emotions. He emphasizes the importance of identifying the 'signal' in the 'noise' of our minds, reflecting on personal experiences and the journey of self-discovery. Through anecdotes and insights, he encourages listeners to embrace their emotions, understand their connections with others, and seek guidance when overwhelmed by life's challenges.Takeaways

• Finding the signal amidst the noise is crucial for clarity.
• Reflection is necessary to understand our thoughts and emotions.
• Ignoring the message leads to persistent noise in our minds.
• Self-ownership is a key part of personal growth.
• Emotions can serve as signals for deeper understanding.
• Seeing ourselves in others fosters connection and empathy.
• Judgment creates disconnection; understanding brings integration.
• Calmness is essential for finding clarity in chaos.
• Coaching can help navigate overwhelming emotions.
• Spreading joy and gratitude enhances our connections with others.

Book in a FREE coaching call with Anthony

Chapters

00:00 Introduction to Joyful Journey

02:18 Finding the Signal in the Noise

05:21 Personal Reflections on Family Dynamics

08:53 The Process of Self-Discovery

12:07 Embracing Wholeness and Connection

14:30 Conclusion and Call to Action

In this episode of the Joyful Mate podcast, Anthony Hartcher interviews Professor Reba Parker about her concept of the 'Peaceability Mindset.' They explore the importance of redefining peace, understanding its practical applications, and the three essential ingredients of peace: safety, well-being, and interconnectedness. Reba shares insights from her teaching experiences, emphasizing the need for students to engage with diverse communities and develop skills for conflict resolution and empathetic listening. The conversation highlights the journey towards inner peace and the importance of self-acceptance, ultimately calling for a collective responsibility to foster peace in our lives and communities.

Takeaways

• The Peaceability Mindset combines peace with the ability to enact it.
• Many students initially view peace as an impossible concept.
• Reframing peace can make it relevant and practical in daily life.
• Safety, well-being, and interconnectedness are the three ingredients of peace.
• Understanding peace requires a subjective and qualitative approach.
• Experiencing diverse communities fosters respect and understanding.
• Mindfulness and self-acceptance are crucial for inner peace.
• Teaching nonviolent communication helps in adapting to new social environments.
• Peace is a responsibility that we all share.
• The journey to peace is ongoing and requires personal growth.

Chapters

00:00 Introduction to the Peaceability Mindset

01:58 Defining Peaceability: A New Perspective

06:04 The Three Ingredients of Peace

11:08 Understanding Safety, Well-being, and Interconnectedness

15:06 Teaching Peace to Young Adults

19:12 Experiential Learning: Understanding the Other

22:14 Strategies for Connection and Adaptation

26:24 Finding Inner Peace and Self-Discovery

32:25 Addressing Body Image and Self-Acceptance

36:09 Conclusion and Call to Action

In this episode of the Joyful Mate® podcast, Anthony Hartcher shares his personal journey of navigating health challenges, particularly focusing on his experience with high cholesterol and atherosclerosis. He emphasizes the importance of living authentically and aligning one's actions with personal values. Through his exploration of health management, he discusses the role of cholesterol, the significance of vitamin D, and the impact of lifestyle choices on heart health. Ultimately, he encourages listeners to trust themselves and pursue what resonates with their true selves, even if it goes against conventional medical advice.

Takeaways

• Health is one of my highest values.
• Living by your values creates unstoppable momentum.
• Authenticity leads to confidence and certainty.
• Cholesterol serves essential functions in the body.
• Vitamin D is crucial for overall health.
• Outdoor lifestyle supports health and well-being.
• Blocked arteries don't necessarily cause heart attacks.
• Personal fulfillment can impact physical health.
• Trust your instincts and back yourself.
• Sometimes, you must go against societal norms.

Chapters

00:00 Introduction to Joy and Health Challenges

02:40 Navigating Health Decisions and Personal Values

05:44 Cholesterol: Myths and Realities

08:18 The Role of Vitamin D and Lifestyle Choices

10:42 Understanding Heart Health and Blockages

16:24 Living Authentically and Backing Yourself

In this episode of the Joyful Mate™ podcast, Anthony Hartcher shares his journey of writing a book titled 'Feeling Broken, a pathway to self-love and healing.' He discusses the concept of entropy and its relation to personal disorder in life, emphasizing the importance of putting in effort to create order in both physical and mental health. The conversation highlights the need for mindfulness and reflective practices to combat chaos and anxiety, ultimately guiding listeners towards a more joyful and fulfilling life.

Takeaways

• The journey of writing a book can be an adventure.
• Feeling scattered is common, but there is a pathway to healing.
• Entropy represents disorder, and we must work to reduce it.
• Maintaining order in life requires consistent effort.
• Our physical and mental health are interconnected.
• Mindfulness practices can help restore order to the mind.
• Disconnecting from chaos is essential for mental clarity.
• Reflective exercises can bring coherence to our thoughts.
• Investing time in self-care is crucial for well-being.
• Change requires time and energy to manifest.

Chapters

00:00 The Joyful Journey Begins

01:26 Understanding Disorder and Order

06:15 The Importance of Mindfulness

12:20 Creating Order in a Chaotic World

17:09 Investing in Your Mind for Change

In this episode of the Joyful Mate™ podcast, Anthony Hartcher discusses the significance of the cocoon phase in personal growth. He emphasizes the importance of doing inner work, the necessity of letting go of past comforts, and the value of embracing discomfort to achieve transformation. Through reflective exercises and self-discovery, listeners are encouraged to invest time in themselves to become the best version of who they are.

Takeaways

• The cocoon phase is essential for personal growth.
• Behind every success story is unseen hard work.
• Validation often comes after the hard work is done.
• Inner work is about self-discovery, not external praise.
• Letting go is necessary for growth and transformation.
• Creating space in your life is crucial for progress.
• Discomfort is a part of the growth process.
• Reflective exercises help in understanding oneself better.
• Investing time in self is worthwhile for long-term benefits.
• Embrace the journey of becoming a better version of yourself.

Chapters

00:00 The Importance of the Cocoon Phase

06:33 Doing the Inner Work

12:19 Letting Go for Growth

17:13 Embracing Discomfort for Transformation

In this episode of the Joyful Mate™ podcast, Anthony Hartcher explores the concept of life as a wave rather than a linear progression. He emphasizes the importance of embracing the ebbs and flows of life, understanding that productivity and personal growth come in cycles. Through reflections on self-love and healing, Anthony encourages listeners to accept life's fluctuations and appreciate both the highs and lows as integral parts of the journey.

Takeaways

• Life is not a linear journey; it is a wave.
• Everything is in a constant state of flux.
• We often have unrealistic expectations of constant growth.
• Productivity comes in waves, not a straight line.
• Reflection is essential for personal growth.
• Accepting life's fluctuations leads to greater fulfillment.
• We need to embrace both highs and lows in life.
• Life's ebbs and flows contribute to our overall journey.
• It's important to go with the flow rather than resist it.
• Community and sharing experiences enhance the journey.

Chapters

00:00 Introduction to the Journey of Self-Love

00:59 Life as a Wave: Embracing Non-Linearity

07:06 The Importance of Troughs in Growth

13:21 Riding the Ebbs and Flows of Life

19:58 Conclusion: Embracing the Journey

In this episode, Anthony Hartcher delves into the themes of self-love, healing, and the myth of missing pieces. He emphasizes the importance of recognizing one's worthiness and the transformative power of understanding the law of conservation. The conversation explores how perceptions shape our self-worth and success, encouraging listeners to embrace their authentic selves and acknowledge the different forms of success in their lives. Ultimately, the journey of personal growth is framed as a continuous process of connection and integration.

Takeaways

• The journey to self-love begins with recognizing your worth.
• Feelings of inadequacy often stem from external judgments.
• The law of conservation teaches us that nothing is truly lost.
• Success can manifest in various forms, not just career achievements.
• Your energy and spirit are conserved, even after death.
• Perceptions of missing pieces are often illusions created by society.
• Recognizing success in personal values leads to fulfillment.
• Continuous growth requires unlearning and openness to new perspectives.
• Relationships thrive when we honor each other's differences.
• The journey of self-discovery is ongoing and requires active participation.

Chapters

00:00 Introduction to Self-Love and Healing

00:59 The Law of Conservation and the Myth of Missing Pieces

10:09 Understanding Self-Worth and Perception

19:54 Transforming Perceptions of Success

29:48 The Journey of Growth and Connection

In this episode of the Joyful Mate™ podcast, Anthony Hartcher explores the journey of self-love and healing, emphasizing the importance of understanding validation versus values. He discusses the impact of people-pleasing on personal identity and the significance of self-reflection in personal growth. The conversation delves into identifying what truly matters to individuals, the evolution of relationships during self-discovery, and the liberation that comes from freeing oneself from the need for validation. Ultimately, the episode encourages listeners to embrace their authentic selves and recognize their worth.

Takeaways

• Self-love is a journey that requires introspection.
• Validation often comes from external sources, but true value is internal.
• People-pleasing can lead to losing one's authentic self.
• Self-reflection is essential for personal growth and understanding.
• Identifying personal values is crucial for a fulfilling life.
• Relationships may change as you discover your true self.
• Freedom from the need for validation is liberating.
• Life is not linear; it is a constant state of flux.
• Embrace your authentic self and express it fully.
• You are worthy of love and acceptance, regardless of external opinions.

Chapters

00:00 Introduction to the Joyful Mate Podcast

00:58 The Journey of Self-Discovery

08:40 Validation vs. Values

15:03 People-Pleasing and Authenticity

25:34 Understanding Personal Values and Priorities

32:11 Daily Actions Towards Your Dreams

39:40 The Journey of Self-Discovery

46:52 Validation vs. Values

01:01:06 Integrating Values and Self-Worth

In this episode of the Joyful Mate podcast, Anthony Hartcher shares his journey of writing a book about happiness and connectedness. He discusses the evolution of his understanding of happiness, the importance of connectedness, and the journey of self-discovery from childhood through adolescence. Hartcher emphasizes the significance of relationships, the process of transformation, and the need for reflection and consolidation in personal growth. He also touches on the challenges of feeling fragmented and the importance of finding meaning in adversity, ultimately encouraging listeners to embrace their journey and recognize that nothing is missing in their lives.

Takeaways

• The podcast was started to aid in writing a book.
• Happiness is deeply connected to our sense of connectedness.
• Making a start is crucial for any journey.
• Feeling broken can lead to self-discovery.
• Love is unconditional and boundless.
• We seek connection throughout our lives.
• Life is not linear; it's a constant state of flux.
• Pausing is essential for reflection and consolidation.
• Every experience has a lesson to teach us.
• Nothing is truly missing; it's just in a different form.

Chapters

00:00 The Journey Begins: Podcasting and Writing

02:55 Understanding Happiness: The Quest for Connectedness

05:52 Childhood Lessons: Dependency and Independence

11:48 Navigating Teenage Years: Finding Identity and Connection

17:59 The One and the Many: Exploring Connection in Society

23:46 Life's Pulses: Embracing Non-Linear Growth

30:11 Pruning for Growth: Unlearning and Moving Forward

36:28 The Journey of Self-Discovery

40:46 Transformation Through Fragmentation

44:40 Finding Meaning in Adversity

48:02 The Balance of Life's Experiences

51:56 Recognizing Inner Transformation

56:12 The Cycle of Growth and Learning

01:01:00 Navigating Relationships and Connections

01:07:46 Embracing the Journey of Life

In this episode of the Joyful Mate™ podcast, host Anthony Hartcher engages with Angie Lion, who shares her journey from a challenging childhood to becoming a Chief Soul Officer. They discuss the importance of emotional intelligence in the workplace, the concept of transitional intelligence, and how understanding human behavior can lead to better relationships and personal growth. Angie emphasizes the need for awareness, compassion, and the ability to navigate life's transitions, encouraging listeners to disconnect from negativity and connect with meaningful relationships.

Takeaways

• Angie Lion shares her journey from adversity to empowerment.
• Emotional intelligence is crucial for effective workplace relationships.
• Understanding human behavior can enhance collaboration and motivation.
• Transitional intelligence helps navigate life changes more effectively.
• Awareness and ownership are key to personal growth.
• Compassion allows for deeper connections and understanding.
• Continuous learning is essential for adapting to change.
• Disconnecting from negativity can lead to personal growth.
• Life transitions can be opportunities for new beginnings.
• This too shall pass; resilience is key.

Angie Lion - Bio

Angie Lion is a renowned leadership strategist, speaker, and the Chief Soul Officer of Black River Performance Management. Specializing in Emotional Intelligence (EQ) and Transitional Intelligence (TQ), Angie helps individuals and organizations navigate change with clarity, resilience, and a deep understanding of human behavior. She is the host of the Leader U Podcast and the author of the upcoming book, EMERGE: Charting New Waves to Discover Your Best Self. With a career spanning Fortune 100 companies, nonprofits, education, and global leadership, Angie delivers real-world wisdom and actionable strategies to empower others to lead with intention.

Connect with Angie:

• Website: Black River Performance Management
• LinkedIn: Angie Lion on LinkedIn

Angie's book, EMERGE, will be available in September. Keep an eye out for its release to gain deeper insights into her expertise and strategies for personal and professional growth.

Chapters

00:00 Angie's Journey: From Adversity to Empowerment

03:35 The Role of Emotional Intelligence in the Workplace

06:44 Understanding Human Behavior and Motivation

09:45 Navigating Life Transitions with Transitional Intelligence

12:52 Tools for Building Transitional Intelligence

15:55 The Importance of Awareness and Ownership

18:49 Embracing Change and New Beginnings

21:41 The Power of Connection and Compassion

24:45 The Illusion of Control and Self-Discovery

27:43 The Journey of Lifelong Learning

30:52 Finding Common Ground in Divisive Times

33:53 Disconnecting to Connect: A Path to Growth

In this episode of the Joyful Mate Podcast, Anthony Hartcher and Aaquib Attarwala delve into the realms of joy, happiness, and mental health. They explore Aaquib's journey through neuroscience, the importance of community in mental health, and the dual nature of social media. The conversation emphasizes the significance of curiosity, reflection, and the little things in life that contribute to overall happiness. Aaquib shares practical strategies for mental well-being, including positive thinking and self-understanding, making this episode a rich resource for anyone seeking to enhance their joy and fulfillment.

Takeaways

• Joy and happiness often stem from the little things in life.
• Curiosity about the mind is essential for understanding ourselves.
• Mental health discussions have evolved significantly in recent generations.
• Community support is crucial for mental health.
• Social media can be both beneficial and harmful depending on usage.
• Positive thinking can lead to physiological changes in the body.
• Reflection and self-understanding are vital for personal growth.
• Fulfillment comes from aligning actions with personal values.
• Engaging in physical exercise releases feel-good chemicals.
• Practicing mindfulness and introspection enhances mental well-being.

Chapters

00:00 Introduction to Mental Health and Neuroscience

03:48 The Journey of Curiosity in Neuroscience

06:54 Understanding Misconceptions in Neuroscience

09:39 Generational Perspectives on Mental Health

12:33 The Role of Social Media in Connection

15:31 Defining Joy and Happiness

18:58 Practical Strategies for Mental Well-being

21:46 The Importance of Reflection and Introspection

24:39 The Complexity of Happiness

27:56 Conclusion and Future Connections