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. 5D AGO

    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?  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 inspiring race recap, this episode is for you! Be sure to listen back to episodes 53 and 24 of the show to learn more about Megan, her 2025 London Marathon recap, and her involvement in the Chicago Marathon!  Connect with Health by Haven: Work with Me: Learn about holistic health coaching & schedule a free sessionFree Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Megan: Instagram: @meg.runs.disneyListen to episode 053 | London Marathon Recap with Megan CottageListen to episode 024 | Megan Cottage on running the Chicago Marathon social media accounts Thank you to our Sponsors: Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of Stone Pediatric and Perinatal Family ChiropracticSupport the show

    1 hr

  2. MAR 9

    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 About Wearables: Are devices like the Oura Ring and Apple Watch helpful tools or just sources of orthosomnia?The Supplement Deep Dive: A physician’s take on Magnesium, Melatonin, and CBD.Optimizing Your Internal Clock: How to align your lifestyle with your natural circadian rhythm.Practical Sleep Hygiene: Small, science-backed shifts you can make tonight to improve your sleep quality immediately.Connect with Health by Haven: Work with Me: Learn about holistic health coaching & schedule a free sessionFree Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Dr. Andrea Matsumura Instagram: @drandreamatsumura Thank you to our Sponsors: Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of Stone Pediatric and Perinatal Family ChiropracticSupport the show

    31 min

  3. MAR 2

    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 more authentic life. In this episode, you’ll learn: What is Human Design? A beginner-friendly breakdown of the systemThe Human Design Types: Understanding how you’re uniquely wired to interact with the worldStrategy & Authority: How to make big life decisions that feel easeful Practical Alignment: How to apply your chart to your career, relationships, and lifeBreaking the Performance Trap: Deconditioning from societal expectations to live in alignmentWhether you’re a Projector, Generator, Manifestor, Manifesting Generator, or Reflector, Nicole provides grounded, practical steps to help you use your chart as a roadmap for a more fulfilling life. Connect with Health by Haven: Work with Me: Learn about holistic health coaching & schedule a free sessionFree Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Nicole: Nicole’s WebsiteGet your free human design chartThank you to our Season 4 sponsor, Avodah Massage Therapy Support the show

    1h 1m

  4. FEB 23

    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 this episode, we explore: Epigenetics 101: What the heck it actually is Genetic Predispositions: How to understand your risk for certain diseases without living in fearThe Lifestyle-Gene Connection: How your daily habits and DNA work togetherStress Management by Design: Why your genes dictate how you handle pressure and how to optimize your responseBiohacking Your Health: Using unique genetic insights to level up your physical and mental performanceWhether you're looking to optimize your longevity or simply understand why your body reacts the way it does, this conversation provides the blueprint for a personalized approach to wellness. Connect with Health by Haven: Work with Me: Learn about holistic health coaching & schedule a free sessionFree Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Becca: Follow Mind Body Genes on Instagram: @mindbodygenes Use code “MBG” for $200 off your blueprintUse code “GENEQUEEN” for $1,000 the certificationThank you to our Sponsors: Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of Stone Pediatric and Perinatal Family ChiropracticSupport the show

    51 min

  5. FEB 16

    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. What we cover in this episode: The Mindset Shift: How to move from dreading running to wanting to improve your performanceThe Couch to Half Marathon Process: How Samantha progressed through the 5K and 10K milestones and ultimately trained for her first halfOvercoming Setbacks: Real talk on managing running injuries and staying dedicated during a training cycleRace Day Play-by-Play: A recap of the 2025 Bluegrass Half Marathon in Johnson City, TNRun Coaching Insights: The role of run coaching in achieving huge goalsWhether you are looking for running motivation or practical tips for your own first distance race, Samantha’s story proves that with the right process, anyone can become a distance runner. Related Episodes for Runners: Episode 014: Kevin FitzGerald on Running, Triathlons & CoachingEpisode 030: You Can Run a Half MarathonConnect with Health by Haven: Run Coaching: Interested in running your first race? Inquire about coaching here!Free Trial: 2-Week Free Trial of THE DINNER CLUB Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Samantha: Follow Samantha’s running journey on Instagram: @srobervenThank you to our Sponsors: Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of Stone Pediatric and Perinatal Family ChiropracticSupport the show

    57 min

  6. FEB 9

    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 reflectionKidney & Bladder Health: How these specific meridians govern your vitalityNervous System Regulation: The surprising link between Chinese Medicine channels and your body’s stress responseHolistic Healing: Practical TCM tips to stay grounded during the winter monthsWhether you’re a long-time fan of acupuncture or brand new to Eastern medicine, this deep dive offers actionable insights to help you align your health with the natural cycles of the Earth. About Our Guest: Rebekah Knause Rebekah is the owner of the Balanced You Clinic in Knoxville, Tennessee. A graduate of the Jung Tao School of Chinese Medicine, she is a licensed Acupuncturist and NCCAOM diplomate with nearly two decades of experience in massage therapy and holistic healing. Missed the start of the series? Check out Episode 73 for the Metal Element! Join the Health by Haven Community: Free Trial: 2-Week Free Trial of THE DINNER CLUB Work with Me: Holistic Health & Run Coaching InquiriesNewsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Rebekah: Instagram: @balancedyouclinicSpecial thanks to our Season 4 sponsor, Avodah Massage Therapy! Support the show

    28 min

  7. FEB 2

    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 episode, you’ll discover: Why chiropractic care is safe (and essential) during pregnancyThe link between a mother's nervous system and her baby's healthHow to support your body for a healthy postpartum periodGentle adjustments for fertility and trying to conceive (TTC)Join the Health by Haven Community: Free Trial: 2-Week Free Trial of THE DINNER CLUB Work with Me: Holistic Health & Run Coaching InquiriesNewsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenConnect with Dr. Brittany Rohrer Sanders  Follow Foundation of Stone on Instagram @tnkidschiro Thanks to our Sponsors! Season 4 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of StoneSupport the show

    41 min

  8. JAN 26

    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: The Turning Point: The specific signs that it was time to leave the corporate world.The Leap of Faith: How to trust the universe while still being practical about your future.Simplification Secrets: Why doing less is the key to achieving more during a life transition.The One-Year Later Reality Check: What life actually looks like after the 9-to-5 grind.Actionable Steps: How to bridge the gap between where you are now and your dream life.Let’s Connect! 2 week FREE trial of the THE DINNER CLUB on Substack!Inquire about holistic health coaching or run coaching with HxHSupport the show: pledge less than the cost of a cup of coffee each month! Subscribe to the HxH NewsletterFollow Health by Haven on Instagram: @healthbyhaven HxH Recipes, Articles & More: healthbyhaven.com Thank you to our season 4 sponsor, Avodah Massage Therapy!  Support the show

    38 min
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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
    97
  • Rating
    Clean
  • Copyright
    © 2026 Health by Haven Podcast
  • Show Website
    Health by Haven Podcast