Health by Haven Podcast
Fueled by her belief that wellness education should be widespread and accessible, Haven started the Health by Haven Podcast to share inspiring guest stories on nutrition, fitness, business ownership and beyond. This show provides listeners with the tools to live their healthiest, fullest, best lives with a few laughs along the way. Healthy living, simplified - give it a listen!
How to PR Your Next Race: Running Strategies, Speedwork, & Fueling
Ready to hit a massive PR in your next 5k, Half Marathon, or Marathon? In this episode, I’m breaking down my personal running journey and revealing the exact training, nutrition, and recovery shifts that helped me shave a full hour off my marathon time.
Skip the trial and error! Whether you're aiming for your first sub-4 hour marathon or trying to speed up your 5k pace, these actionable, runner-tested strategies will help you reach your race goals faster without burning out.
In this episode, we cover:
The Marathon PR...How to Prevent & Heal Common Running Injuries (Runner’s Knee, Plantar Fasciitis, Hip Strain) with Dr. Rachel Heller, DPT
Tired of sitting on the sidelines? In this episode, we’re sitting down with physical therapist, yoga teacher, and marathoner Dr. Rachel Heller, DPT, to break down how to keep your body healthy, strong, and injury-free through every training cycle. We discuss running injuries, physical therapy, injury prevention, injury rehab, marathoning, and more!
Whether you're training for your first marathon or dealing with nagging pain, Dr. Heller shares actionable rehab and prevention strategies for the most common issues runners face.
In the episode, we cover:
Dr. Rachel Heller’s journey from...Essential Pet Health & ER Vet Advice: Food, Exercise, & Safety Tips with Dr. Samantha Bronco
Are you doing everything you can to keep your pets happy, safe, and healthy?
In this episode of the Health by Haven Podcast, host Haven sits down with ER veterinarian Dr. Samantha Bronco (University of Tennessee College of Veterinary Medicine graduate) for a deep dive into practical pet wellness and veterinary life.
Whether you're looking to optimize your pet’s daily routine or navigate the demands of a career in veterinary medicine, this episode is packed with expert insights on:
Pet Care Dos & Don’ts: What to know about pet nutrition, quality trea...Earth Element in TCM for Digestion, Bloating & Grounding with Rebekah Knause
Struggling with bloating, sluggish digestion, or feeling ungrounded during life transitions? In Traditional Chinese Medicine (TCM), the Earth Element holds the key to physical nourishment, emotional stability, and optimal gut health.
In this final episode of our five-part five elements series, host Haven welcomes back Rebekah Knause to explore how the Earth Element governs late summer and the transitions between all five seasons.
In this episode, we cover:
Understanding the 5 Elements of Chinese Medicine: A recap of the system.The Earth Element Defined: What it encompasses for your...10-Minute Goal Setting Guide: Turn Your Big Dreams into Reality
Ready to stop setting goals you never finish and finally start achieving them? In this quick, 10-minute solo episode of the Health by Haven Podcast, host Haven breaks down a clear, play-by-play guide to help you turn your biggest dreams and habits into reality.
If you’ve ever struggled with staying motivated, building strong daily habits, or knowing where to start with goal setting, this episode provides the exact roadmap you need to stay on track and get results.
In this episode, you’ll learn:
A clear, step-by-step strategy for realistic goal sett...Ultra Running, 100-Mile Fueling & Mental Toughness with Lindsay Phenix
How does someone go from the international fashion runways to running 135 miles through Death Valley?
In this episode of the Health by Haven Podcast, host Haven sits down with Lindsay Phenix - an elite ultramarathoner, run coach, and resilience advocate. Lindsay has completed over 135 marathons and ultramarathons, including 28 finishes at the 100-mile distance or longer (with a 1st Place Female finish at the Badger 100 and a 5th Place Female finish at the legendary Badwater 135!).
Whether you are an experienced trail runner, a casual jogger looking to dip your toes into the running space, or simply...
NYC Favorites: Workouts, Restaurants, Happy Hours & Activities with special guest, my husband, Billy
It’s my birthday!!!! To celebrate, I’m sharing all my NYC favorites with you with a very special guest, my husband, Billy! We discuss:Â
Favorite activities in New York CityBoutique workouts in NYCRunning in NYC: The best routes to run in the cityAmazing coffee & breakfast spots in New YorkDelish lunch & dinner spots in Manhattan Can't miss happy hours in NYCOur hot takes on NYC neighborhoodsAnd more!Join the Health by Haven Community:
Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of cof...What is Craniosacral Fascial Therapy (CFT)? Fascia Release for Babies, Adults & Athletes with Shannon Livezey
What exactly is CFT, and how can rewriting the tension in your body's fascia completely reset your nervous system?Â
In this episode of the Health by Haven Podcast, we welcome back Shannon Livezey, licensed massage therapist, bodywork expert, and owner of Avodah Massage Therapy. Shannon previously joined us on episode 63 to discuss massage therapy for nervous system regulation, and today she is back to give us the ultimate masterclass on Craniosacral Fascial Therapy (CFT).Â
Inside this deep dive, we break down:
What is CFT?: Demystifying Craniosacral Fascial Therapy and how it...Disordered Eating 101: Healing Your Relationship with Food & Body Image with Emily Miller, LPC
How do you know if you struggle with disordered eating thoughts and habits? And how can we foster a healthier environment for the next generation?
In this episode of the Health by Haven Podcast, we sit down with Emily Miller, LPC, an eating disorder specialist, and owner of Apricity Counseling. Since 2017, Emily has been passionately helping individuals break free from chronic food struggles to rebuild a peaceful relationship with their bodies.Â
In the episode, we break down:
Disordered Eating 101: Understanding common diagnoses and learning how to identify if your daily habits cross i...Summer Wellness & The Fire Element: Heart Health, Gut Health & TCM Tips with Rebekah Knause
How is your emotional health connected to the summer season, your gut, and your heart?Â
In this episode of the Health by Haven Podcast, we dive deep into the Fire Element of Traditional Chinese Medicine (TCM) with licensed acupuncturist, Rebekah Knause (L.Ac., LMT, RYT). As we move through the summer months, learning how to support your body’s fire element is the secret to protecting your energy, building deep relationships, and regulating your emotions.
In the episode, you’ll discover:
The Fire Element & Summer: Why this vibrant seaso...How Chiropractic Care Helps Infants, Kids & Teens: Focus, Hormones & Growing Pains with Dr. Brittany Rohrer Sanders
Can infants, toddlers, and teenagers actually benefit from chiropractic care? Dr. Brittany Rohrer Sanders, owner of Foundation of Stone Pediatric and Perinatal Family Chiropractic, returns to the show for her third appearance to dive deep into holistic care for growing bodies and developing nervous systems.
In this episode, we break down how gentle chiropractic adjustments support children through every developmental milestone.Â
We discuss:
Chiropractic for Infants & Kids: Navigating developmental stages, growing pains, and sports injuries.Nervous System & Behavior: How spinal alignment impacts kids' anxiety, trouble focusing, and behavioral c...Healthy Pregnancy, Postpartum Wellness & Family Nutrition with Georgia of Goodness with G
Want to navigate pregnancy and postpartum wellness with confidence? In this episode, Integrative Nutrition Health Coach, Certified Holistic Nutritionist, and creator of Goodness with G, Georgia Thompson Perkins, returns to the show! As a new mom with her second baby on the way, Georgia dives deep into realistic prenatal nutrition, safe movement, and non-toxic lifestyle swaps.
Inside the episode, we discuss:
Pregnancy & Postpartum Nutrition: How to build balanced meals the entire family will enjoy.Pregnancy & Postpartum Safe Fitness: Georgia’s favorite, safe, effective workouts throughout her pregnancies and ne...Brooklyn Half Marathon Guide: Course Strategy, Fueling, PRs & How to Get Into Next Year’s Race
Want to run a half marathon through New York City? Guess what, you can! Listen for Haven’s recap of her experience running the 2026 RBC Brooklyn Half Marathon hosted by New York Road Runners and how you, too, can run this race!
With three Brooklyn Half Marathons under her belt, Haven not only recaps her race experience, but she also shares:
Information about the race expoActual transit and security timelines and tipsHer favorite way to celebrate post-raceHow she PRd this courseHow to get into the 2027 RBC Brooklyn Half MarathonCourse strategy and training tipsFueling and nu...Plant-Based Meals Made Easy: Scaling a Healthy Food Business & Home Cooking Tips with Tasty As Fit owner, Emilie Blanchard (Rerun)
Have you ever dreamed of turning your passion for healthy cooking into a thriving business?
In this episode of the Health by Haven Podcast, we revisit an inspiring conversation with Emilie Blanchard, the founder and owner of Tasty As Fit in Columbia, South Carolina. Emilie’s journey is a blueprint for aspiring entrepreneurs—starting from her own kitchen prepping meals for local families to launching a successful plant-based and gluten-free grab-and-go storefront.
We dive into the "behind-the-scenes" of food entrepreneurship, including:
The Leap to Brick-and-Mortar: How Emilie transitioned from home-based meal...Pelvic Floor 101: Exercises, Stretches, and Holistic Recovery with Dr. Paige Butts (Rerun)
Do you struggle with core weakness, peeing when you sneeze, or pelvic discomfort? It’s common, but it doesn’t have to be your normal.
In this beloved rerun episode, Haven sits down with Dr. Paige Butts - Pelvic Floor PT, Certified Lactation Counselor (CLC), and Integrative Health Practitioner (IHP). Whether you’re currently pregnant, postpartum, or simply looking to improve your core and pelvic health, this deep dive explains why the pelvic floor is the foundation of your entire body and what you can do to support it.
In the episode, we cover:
...Run Stronger, Think Positive! Olympic Medalist's Mindset Secrets | Marathon Training and Mental Toughness with Deena Kastor (Rerun)
Unlock your running potential and achieve peak performance with Olympic medalist Deena Kastor! In this inspiring rerun, the American record holder and author of Let Your Mind Run shares her secrets for mental toughness, positive energy, and joyful living.Â
What you'll discover in this episode:
Marathon Training & Race Strategies: Get insights into the NYC Marathon (including the 2025 race) and Sydney Marathon.Olympic Journey: Hear Deena's experiences from the 2000, 2004, and 2008 Olympic Games, including her incredible 2004 bronze medal finish.Breaking Records: Learn how she set multiple American records, including the m...Holistic Skincare Routine: Best SPF for Acne, Anti-Aging Ingredients, and Natural Glow with Elizabeth Lasswell, Owner of VELA Aesthetics
Elizabeth Lasswell is a Licensed Skincare Professional and the Founder of Vela Aesthetics & Mercantile, a Holistic Medspa in Charlotte, North Carolina.
This week’s episode is a rerun of Haven’s conversation with Elizabeth, discussing all things skincare - including what should be in your morning and evening skincare routines, products to use and avoid, why you should be wearing (and reapplying!) SPF every day and her favorite SPF/makeup products. The two also discuss remedies for acne concerns and they cover holistic health factors that affect skin health. News flash! What you put in your body matt...
Cape Cod Marathon, Trail Running, Injury Recovery & ALL the Running Shoes with Julianna Coughlin, Host of the Runnah Podcast
Today’s episode is a fun chat with Julianna Coughlin - a Falmouth, Massachusetts based runner, Dietitian, race announcer, and host of the Runnah Podcast.Â
We cover tons of running topics during our conversation, including the Falmouth running community, the Cape Cod Marathon weekend, road running vs. trail running, running with chronic illness, dealing with injuries, and lots of running shoe talk.Â
I hope this episode keeps you company while on the run, doing your chores, or commuting to work. I know you will have lots of laughs, learn more about running, and maybe even want...
Understanding the Wood Element: Liver and Gallbladder Channels and Spring Wellness Reset with Rebekah Knause
In this episode of the Health by Haven Podcast, we dive deep into the Wood Element of Traditional Chinese Medicine (TCM) with expert Rebekah Knause, L.Ac., LMT, RYT. As we move through the spring season, understanding how to support your body’s wood element is essential for growth, purpose, and renewed energy.
In this episode, you’ll learn:
Spring & the Wood Element: Why spring is the season for growth, creativity, and renewal Liver and Gallbladder Health: The yin and yang of these organ systems and how they’re connected to the...Real Talk on Matcha, Motherhood, and Holistic Wellness with Steeped in Wellness Podcast Hosts, Elara Hadjipateras & Diana Weil
Ever wish you could sit in on a matcha date with health experts who keep it real?
In this episode of the Health by Haven Podcast, we’re joined by the dynamic duo behind the Steeped in Wellness Podcast: medical journalist Elara and certified nutritionist Diana. As colleagues at matcha.com and real-life besties, they bring a refreshing, "de-influenced" perspective to the health industry.
We discuss the evolution of their fitness routines, the reality of postpartum body image, and how to maintain wellness rituals without the pressure of perfection. Whether you're looking for professional nutrition ad...
Top 100 Wellness Products: From Fitness to Clean Snacks to Nontoxic Home, Celebrating 100 Episodes of the Health by Haven Podcast with Haven’s Favorites
Celebrating 100 episodes of the Health by Haven Podcast with a solo episode with Haven. She hand-selected her top 100 wellness products. From fitness to clean snacks to nontoxic home and more, you do not want to miss these wellness recommendations!
Categories of wellness products discussed:Â
The best running gearHealthy snacks and healthier packaged productsClean toiletries, clean beauty and supplementsThe best workouts in New York City and the best at home workout programsHaven’s curated list of top ten apparel for your barre, pilates, or yoga classGo to recovery items and the best ways to...Natural First Aid & Healing Your Nervous System through Skin Care with Green Goo’s Jodi Scott
Can plants really replace your medicine cabinet? In this episode, we sit down with Jodi Scott, founder of Green Goo and CEO of Spry Life, to explore the intersection of plant-based first aid and nervous system regulation.
Jodi explains how she bridged the gap between her knowledge of pre-med science and her sister and co-founders experience in ancestral herbal wisdom to create a thriving wellness brand. We dive deep into:
The Science of Skin: Why a healthy skin barrier is your first line of defense.Fight-or-Flight vs. Regulation: Practical tools to move your body into a...NYC Half Marathon Recap 2026: Training, Fueling, Racing to a PR, and How You Can Get Into Next Year’s Race
This week’s episode is a solo with Haven all about the 2026 United Airlines NYC Half Marathon hosted by New York Road Runners. If you’re interested in running a half marathon or want to know what it’s like to run a NYRR race, this episode is for you!
Haven recaps her half marathon journey, including training in the brutal New York City winter, race weekend events like the race expo and shakeout run hosted by Endorphins Run Club and New Balance Running, race morning logistics, a course preview, her fueling strategy, spectating tips, and her post-r...
Tokyo Marathon Recap & Achieving Her Fifth Abbott World Marathon Major Star with Megan Cottage
Ever wondered what it’s like to run the Tokyo Marathon? Perhaps you’ve been dreaming of racing an Abbott World Marathon Major or achieving your Six Stars?Â
In this episode, multi-time Health by Haven Podcast guest and 5 star marathoner, Megan Cottage, shares her 2026 Tokyo Marathon experience! She tells listeners all about training for the race, preparing for jet lag, traveling around the globe to run, experiencing the Japanese culture, and of course, a breakdown of race day.
If you’re interested in earning your Abbott World Marathon Majors Six Stars or are simply looking for an...
How to Master Your Sleep: A Doctor’s Guide to Oura Rings, Melatonin, and Circadian Health with Dr. Andrea Matsumura
Are you waking up tired despite spending 8 hours in bed? In this episode of the Health by Haven Podcast, we’re demystifying the science of a good night's rest with double board-certified sleep medicine physician Dr. Andrea Matsumura.
With extensive clinical sleep medicine training and experience, Dr. Andrea Matsumura walks us through each sleep cycle, sleep tracking devices, sleep supplements, and more.
In this episode, we cover:
The Anatomy of Rest: What is actually happening in your brain and body during each stage of sleep?The Truth Ab...Human Design 101: How to Find Your Strategy, Authority, and Authentic Self with Nicole Bonia
Are you tired of chasing a version of success that feels like a performance? In this episode of the Health by Haven Podcast, we dive deep into Human Design - a powerful tool for self-discovery that helps you stop living for others and start living in alignment with your true nature.
Guest Nicole Bonia, a Human Design expert for leaders and creatives, shares her journey from high-pressure corporate environments to a life of radical self-trust. If you’ve ever felt like your productivity defines your worth, this episode is your permission slip to pivot to a...
Epigenetics 101: Unlock Vitality and Stress Management through Your Genetic Code
Unlock Your Genetic Potential: Epigenetics, Stress Resilience, and Peak Performance with Becca Roses.
Is your DNA your destiny, or do you have the power to change your health outcome? In this episode of the Health by Haven Podcast, we dive deep into the world of epigenetics—the science of how your behaviors and environment can change how your genes work.
Becca Roses, Founder of Mind Body Genes and Certified Epigenetics Human Performance Coach, shares how she blends genetic data with mindset work to help high-performers unlock a new level of vitality.
In th...
Couch to Half Marathon: Injury Prevention, Training Tips, and Half Marathon Race Day Prep
Do you believe you’ll never be a runner? This episode might change your mind.
In this episode of the Health by Haven Podcast, we sit down with HxH coaching client Samantha Berven to pull back the curtain on her incredible running transformation. We discuss how Samantha has gone from dreading every mile to crossing the finish line of her first half marathon.
If you’ve ever struggled with consistency, dealt with running injuries, or felt intimidated by long distances, Samantha’s "slow and steady" approach is the roadmap you’ve been looking for.
Wha...
Understanding the Water Element: Kidney Health & Winter Wellness with Rebekah Knause
Why are you feeling sluggish this winter? It might be your Water Element.
In this episode of the Health by Haven Podcast, we dive deep into the Water Element of Traditional Chinese Medicine (TCM) with expert Rebekah Knause, L.Ac., LMT, RYT. As we move through the winter season, understanding how to support your body’s water element is essential for maintaining energy, managing stress, and staying balanced.
In this episode, you’ll learn:
Winter & The Water Element: Why this season is the most critical time for rest and reflectionKi...Prenatal Chiropractic & Nervous System Health with Dr. Brittany Rohrer Sanders
Can chiropractic care lead to a safer, easier birth? After her first appearance became our #1 most-downloaded episode of 2025, we welcome back Dr. Brittany Rohrer Sanders, owner of Foundation of Stone Pediatric and Perinatal Family Chiropractic, to discuss the vital role of holistic chiropractic care during pregnancy, postpartum (fourth trimester), and the conception journey.
We debunk common myths about prenatal adjustments and dive deep into nervous system regulation. Learn how balancing your body’s stress response can directly impact your baby’s development and prepare you for a healthier delivery and faster recovery.
In this epis...
Overcoming Burnout & Finding Your Passion: Living in Alignment and the 1 Year Anniversary of Quitting My Corporate Job
Are you feeling stuck, overwhelmed, or trapped in your 9-to-5? In this solo episode of the Health by Haven Podcast, Haven looks back on one year since leaving her corporate career to pursue her passion. She dives deep into signs from the universe, how to manage the "leap of faith" anxiety, and the exact steps to prioritize your goals and simplify your life to make room for your dreams. If you’re ready to transition from career dissatisfaction to a life of alignment, this episode provides the tangible roadmap you need.
In this episode, Haven vulnerably shares:
...Cycle Syncing 101: How to Align Your Nutrition & Energy with Your Menstrual Cycle with Dana, Hormone Health Coach & Founder of Orly Wellness
Are you tired of fighting your body's natural rhythms? In this episode of the Health by Haven Podcast, we dive deep into the transformative power of cycle syncing. Joining us is Dana Chwatt, a NYC-based Holistic Health Coach, fertility educator, and the founder of Orly Wellness.
Dana breaks down how to stop "powering through" and start living in alignment with your hormones. Whether you are looking to improve your fertility, manage PMS symptoms, or optimize your energy for work and workouts, this episode provides a masterclass in hormone health and cycle-based nutrition.
In This Episode...
Human Design & AI: How to Use Artificial Intelligence for Personalized Goal Setting and Vision Casting with Sarah Wyland
Are you ready to use a blend of AI, human design, and manifestation to live your dream life? In this episode of the Health by Haven Podcast, we are diving deep into how Artificial Intelligence (AI) can be a game-changer for understanding your Human Design chart and manifesting your biggest goals.
Joining us for her third appearance is author and podcast host, Sarah Wyland. We explore how to move beyond generic resolutions and use personalized data to create a life that feels authentic and aligned. Whether you're a Human Design enthusiast or just curious about AI-driven personal...
2025 Annual Review: Lessons in Health Coaching, Running, and Business
Welcome to the Season 4 premiere of the Health by Haven Podcast! As we step into 2026, it’s time to reflect, recalibrate, and design a year that aligns with your highest self. In this episode, I’m pulling back the curtain on my 2025 Annual Review and sharing the exact goal-setting strategy I’m using for the year ahead.
I walk you through a month-by-month recap of 2025, evaluating my successes and the failures that turned into lessons. Whether you are a fellow health coach, a runner, or someone looking for wellness inspiration, this episode serves as a roadmap to help y...
10-Minute Holiday Stress Relief: A Guided Meditation for Calm
Feeling the holiday stress or burnout? Between the endless parties, travel schedules, and disrupted routines, this time of year can be as exhausting as it is joyful.
In this fan-favorite episode of the Health by Haven Podcast, we’re revisiting a 10-minute guided meditation designed to ground you when the season feels overwhelming. Whether you’re hiding in a quiet corner at a family gathering or decompressing after a long flight, this practice is your tool for instant peace.
In this episode, you’ll practice:
Releasing holiday-related anxiety and physical tensionRelaxing from travel...Stop Waiting for January: Prioritize Your Health Now
Think you have to choose between holiday joy and your health goals? Think again. In this episode of the Health by Haven Podcast, Haven breaks down why "throwing your routine out the window" is a myth that’s holding you back.
If you're tired of feeling sluggish by January 1st, this solo episode is for you. Learn how to shift your mindset, protect your energy, and keep your wellness routine intact while still enjoying every bit of the season.
We’re ditching the "I'll start on January 1st" mentality. Haven shares practical, realistic ways to main...
084 | Creating a Healthy Cereal Company to Nourish His Family and Yours with Parker Brook of Lovebird Cereal
Parker Brook is the founder of Lovebird Cereal, and he’s on a mission to clean up junk food with real food from the earth, lightly sweetened by nature. He used to work at a big brand cereal company, but after the birth of his daughter he felt a responsibility to create better food for his family and yours. And so, Lovebird Cereal was born.
In the episode, Parker not only shares the story of Lovebird Cereal, but he also gives a peek behind the curtain of the consumer packaged goods (CPG) industry. Parker and Haven discuss fo...
083 | Birth plans - what they are and why you need one for labor and delivery with Christi Pritchard, RNC-OB of Felicity Perinatal Consulting
Christi Pritchard, RNC-OB, is a labor and delivery nurse who has found her greatest joy in walking alongside women during one of the most vulnerable and powerful seasons of their lives. With her certification in inpatient obstetrics and years of experience at the bedside, she knows the importance of advocacy, compassion, and making sure women feel truly seen and heard.Â
Christi started Felicity Perinatal Consulting to help moms create birth plans that work beautifully within the hospital setting—bringing unity with patient and provider, and clarity where overwhelm often takes over.Â
Whether you’re thinking about...
082 | The Social Circle Girls on Making New Friends & Giving Back to Your Community
If you want to feel like you’re chatting with girlfriends, this is the episode for you! This week, Anna and Audrey, the founders of The Social Circle Girls based in Sarasota, FL, are on the pod chatting all things girl gang, community, and putting yourself out there as an adult in a new city.Â
The two talk about forming The Social Circle Girls Inc. - a nonprofit women’s social club on a mission to create unforgettable experiences that spark connection, inspire joy, and build a vibrant community. Through thoughtfully curated events and shared moments, they bring...
081 | Glonuts, Blood Sugar Regulation, Health, and CPG Business with Kristin Charbo, Founder of Glonuts
Kristin Charbo is the co-founder of the CPG brand, Glonuts - the raw, vegan, keto mini-donuts made with clean ingredients that help you glow from the inside out!
In the episode, Kristin shares all about her upbringing in a household that equated weight with health, getting diagnosed with PCOS, and eventually realizing she was heading down a dangerous path of an unhealthy life before deciding to completely overhaul her lifestyle and focus on wellness.
She shares ways she supports her body to feel her best, and how wearing a continuous glucose monitor opened her eyes...
