Health by Haven Podcast

Haven Quinlan
  • 4.9 (28)
  • Fitness
  • Updated Weekly

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!

  1. 5h ago

    Boston Qualifying, Running Through Pregnancy & Marathon Mental Toughness with Courtney Kitchen

    Looking to crush your next race goal or navigate running through different life stages? In this episode, host Haven sits down with former NCAA Division I runner, 2:51 marathoner, run coach, and popular content creator Courtney Kitchen. Courtney shares her evolution from collegiate cross country to running the Boston Marathon, to adapting her fitness while running and strength training through her first pregnancy. In this episode, we cover: Collegiate to Marathoner: Courtney’s journey from D1 cross country to running a 2:51 marathonBoston Qualifying: Proven training strategies to qualify for and race the Boston MarathonMental Toughness: How to overcome “the wall” in late-stage marathon milesCoach-Approved Speed Work & Strength: Key workouts to build endurance and prevent injuryRunning & Strength Training Through Pregnancy: Courtney’s perspective changes on training and what her body is capable ofBeginner Runner Roadmap: Essential tips to stay motivated and start running with confidence📌 Connect with Courtney: Instagram: @court.marathon.runner🏃‍♀️ Resources & Links: Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.com📌 Enjoying the podcast? Hit Follow or Subscribe on Apple Podcasts and Spotify so you never miss an episode! Leave a 5-star rating and review to help more runners find the show. Support the show

  2. Sep 28

    Pet Therapy & Healing: How Animals Boost Human Physical & Mental Health with Karen Armsey

    Can interacting with animals actually lower your stress, boost your mood, and improve your physical health? In this episode, host Haven sits down with Karen Armsey, Program Manager for the University of Tennessee’s H.A.B.I.T. (Human-Animal Bond in Tennessee) program - one of the longest-running volunteer animal-assisted intervention organizations in the country. Following our popular ER Vet episode (#118), we’re turning the focus from pet wellness to the incredible therapeutic power animals have on human health. Karen shares how therapy dogs, cats, and rabbits make a measurable impact on emotional resilience, stress reduction, and overall well-being. In this episode, we cover: The Human-Animal Bond: How animal interactions improve mental and physical healthInside Animal-Assisted Therapy: How therapy animals bring comfort to hospitals, nursing homes, schools, and rehab facilitiesTherapy Animals vs. Service Animals vs. Emotional Support Animals: Understanding the role and training of therapy petsThe H.A.B.I.T. Story: How Tennessee’s premier volunteer program brings healing through dogs, cats, and rabbitsActionable Mental Health Benefits: How pet interaction reduces cortisol, anxiety, and feelings of isolation📌 Connect with H.A.B.I.T. & Learn More: Website: Human-Animal Bond in Tennessee (HABIT)🏃‍♀️ Resources & Links: Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.com📌 Enjoying the podcast? Hit Follow or Subscribe on Apple Podcasts and Spotify so you never miss an episode! Leave a 5-star rating and review to help more animal lovers find the show. Special thanks to our sponsor, Avodah Massage Therapy! Support the show

  3. Sep 21

    Lululemon SeaWheeze Half Marathon Recap, Destination Racing & Black Men Run with Ore Oluwole

    Thinking about signing up for a destination race? In this episode, host Haven sits down with multi-time half marathoner, marathoner, and Vice-Chair of Black Men Run Columbia, Ore Oluwole. Ore breaks down his recent race experiences - including the iconic Lululemon SeaWheeze Half Marathon, the Charlotte Marathon, and the DC Cherry Blossom 10-Miler. Whether you're training for your first race, curious about destination races, or looking to build community through running, this conversation is full of practical insights and running inspiration. Ore & Haven discuss: Lululemon SeaWheeze Recap: Course vibes, weekend energy, and destination race logisticsCommunity in Running: Ore’s leadership role with Black Men Run ColumbiaRace Day Lessons: Key takeaways from the Charlotte Marathon (Ore’s first marathon!) and DC Cherry Blossom 10-MilerTraining Motivation: Actionable advice for achieving your next race goal📌 Connect with Ore Oluwole & Black Men Run: Follow Ore on Instagram: @ore.oluwoleLearn more about Black Men Run: @blackmenrun🏃‍♀️ Resources & Links: Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.com📌 Enjoying the podcast? Hit Follow or Subscribe on Apple Podcasts and Spotify so you never miss an episode! Leave a 5-star rating and review to help more runners find the show. Support the show

  4. Sep 14

    Back-to-School Wellness Reset: 5 Habits for a Productive Fall Routine

    Looking to reset your daily habits for the fall season? In this quick solo episode, host Haven breaks down 5 practical strategies to lock in your wellness routine, boost daily productivity, and set yourself up to finish 2026 feeling strong. Whether you're navigating a back-to-school schedule, managing a family, or simply looking to rebuild consistency after summer, these simple, actionable habits will help you structure your week with ease. In this episode, we cover: Morning Routine: A strong start to your day means a happy, regulated nervous systemProactive Workout Planning: Schedule your fitness routine a week ahead to guarantee consistencyWeekend Meal Prep: Streamline grocery shopping, meal planning, and healthy snack prepSleep Optimization: Prioritize a consistent sleep schedule for maximum recovery and daily energyWeekly Rewards: Value your weekend JOY to prevent burnout and boost motivation🏃‍♀️ Resources & Links: Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.com📌 Enjoying the podcast? Hit Follow or Subscribe on Apple Podcasts and Spotify so you never miss an episode! Leave a 5-star rating and review to help more listeners find the show. Special thanks to our sponsor, Avodah Massage Therapy! Support the show

  5. Sep 7

    The Science of Better Sleep: Oura Rings, Supplements, & Deep Sleep with Dr. Andrea Matsumura, MD

    Trouble falling or staying asleep? In this special Labor Day replay of Episode 96, double board-certified sleep medicine physician and expert Dr. Andrea Matsumura, MD breaks down how to transform your health, energy, and performance through optimized, restorative sleep. From decoding wearable sleep data to choosing the right supplements, Dr. Matsumura combines clinical sleep science with integrative health to answer the most common questions about fixing your sleep. We discuss:  Sleep Stages: What happens to your brain and body during REM, deep sleep, and light sleepSleep Trackers & Wearable Devices: Do devices like the Oura ring and smart watches accurately track your sleep?Sleep Supplements: If and how magnesium, melatonin, and CBD work for sleep supportRoot Causes of Insomnia: Why you wake up in the middle of the night and how to reset your circadian rhythmSleep Hygiene: Simple daytime and evening habits to help you fall asleep fasterConnect with Health by Haven: Work with Me: Learn about holistic health coaching & schedule a free sessionNewsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than your morning matcha!Instagram: @healthbyhavenConnect with Dr. Andrea Matsumura Instagram: @drandreamatsumura Support the show

  6. Aug 31

    Ultra Running, Endurance Fueling, & Mental Toughness with Loretta Tobolske-Horn

    What does it take mentally and physically to run an ultramarathon (or a few!)? Today host Haven sits down with certified run and strength coach, ultra runner, and Ultra Crazy Runner founder Loretta Tobolske-Horn. Loretta has tackled 100-mile events, 24-hour races, and holds the overall Fastest Known Time (FKT) on the 219-mile Great Lake to Lake Trail. Whether you're training for your first ultramarathon, aiming to build mental resilience, or wanting to level up your strength and fueling strategies, Loretta breaks down actionable tips that benefit runners of every level. In this episode: Ultra Racing: Breaking down timed events vs. distance racesSetting a FKT: Loretta’s experience setting the fastest known time in the 219-mile Great Lake to Lake TrailUltra Fueling & Hydration: Nutrition and hydration for long hours and days on the trailThe Runner’s Strength Code: Strength training exercises to prevent injury and build strength for runnersMental Toughness: Mental strategies to push through physical limits and stay motivatedConnect with Loretta Tobolske-Horn: Instagram: @ultra.crazy.runnerResources & Links: Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.comEnjoying the podcast? Hit Follow or Subscribe on Apple Podcasts and Spotify so you never miss an episode! Leave a 5-star rating and review to help more runners find the show. Special thanks to our Season 5 sponsor, Avodah Massage Therapy! Support the show

  7. Aug 24

    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 Roadmap: The exact adjustments that unlocked a 60-minute time dropSpeed Work & Pacing: How to structure track workouts, tempo runs, and interval trainingRace Day Fueling & Nutrition: Proper fueling pre, during, and post-run and carb-loading strategies for distance runnersWarm-ups & Dynamic Mobility: Essential pre-run routines and post-run stretches to prevent common running injuriesSmart Recovery & Cross-Training: How to build strength without overtrainingJoin the Health by Haven Community! Enjoying the show? Follow/Subscribe on Apple Podcasts and Spotify so you never miss an episode!Leave a 5-star rating and review to help more runners find the podcast.Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.comSpecial thanks to our Season 5 sponsor, Avodah Massage Therapy! Support the show

  8. Aug 17

    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 her first marathon to running the NYC MarathonWhy she launched her physical therapy practice to empower athletesRunner’s Knee: Root causes, quick fixes, and long-term preventionPlantar Fasciitis: How to rehab foot pain without stopping running completelyHip Flexor Strain: Strengthening vs. stretching for optimal hip healthThe mental side of pain management and recoveryEssential strength and mobility tips for long-distance runnersWhat it’s like to be an entrepreneur in the health spaceConnect with Dr. Heller: Instagram: @thebalancedrachConnect & Support: Enjoying the show? Follow/Subscribe on Apple Podcasts and Spotify so you never miss an episode!Leave a 5-star rating and review to help more runners find the podcast.Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.comSpecial thanks to our Season 5 sponsor, Avodah Massage Therapy! Support the show

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Trailer

4.9
out of 5
28 Ratings

About

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!

Information

  • Creator
    Haven Quinlan
  • Years Active
    2024 - 2026
  • Episodes
    126
  • Rating
    Clean
  • Copyright
    © 2026 Health by Haven Podcast
  • Show Website
    Health by Haven Podcast

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