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

    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

  2. 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

  3. 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

  4. Aug 10

    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 treats, playtime safety, and exercise routines.Heat & Outdoor Safety: How to protect your pets from heat exhaustion and hot weather hazards.Training & Behavioral Tips: Best practices for setting your pets up for long-term success.Veterinary Career & Mental Health: Vital advice for vet students and practicing veterinarians on avoiding burnout, prioritizing self-care, and maintaining physical and mental well-being in high-stress environments.Don’t forget to subscribe to the Health by Haven Podcast for weekly holistic health, lifestyle, and wellness conversations and leave a 5-star review on Apple Podcasts or Spotify if you enjoyed this episode! Join the Health by Haven Community: Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.comConnect with Samantha: Instagram: @doctor.broncoSpecial thanks to our Season 5 sponsor, Avodah Massage Therapy! Support the show

  5. Aug 3

    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 body, mind, and spirit.Gut Health Connection: How the Spleen, Stomach, and Pancreas fuel digestion and why Earth imbalance causes bloating.Emotional Grounding: Managing worry, overthinking, and finding stability.TCM Acupuncture Points: Key points to heal and balance the Earth element.Navigating Transition: Using Earth energy for inner transformation and change.Love the show? Subscribe to Health by Haven on Apple Podcasts and Spotify so you never miss an episode, and leave us a 5-star review to help other holistic wellness enthusiasts find us! 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 ElementEpisode 92 Understanding the Water Element: Kidney Health & Winter Wellness with Rebekah KnauseEpisode 102 Understanding the Wood Element: Liver and Gallbladder Channels and Spring Wellness Reset with Rebekah KnauseEpisode 61 Diving Deep into the Healing Modality of Acupuncture with Rebekah KnauseEpisode 111 Summer Wellness & The Fire Element: Heart Health, Gut Health & TCM Tips with Rebekah KnauseJoin the Health by Haven Community: Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.comConnect with Rebekah: Instagram: @balancedyouclinicSpecial thanks to our Season 5 sponsor, Avodah Massage Therapy! Support the show

  6. Jul 27

    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 settingHow to reverse-engineer your goals into daily, actionable stepsSimple mindset shifts to maintain motivation and momentumHow to overcome procrastination and build lasting disciplineWhether you're looking to build healthy lifestyle habits or crush your professional milestones, this fast action plan will get you fired up and ready to take action today. Join the Health by Haven Community: Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.comThanks to our season 5 sponsor, Avodah Massage Therapy Support the show

  7. Jul 20

    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 someone searching for the inspiration to achieve a massive new life goal, Lindsay’s story will redefine what you think is possible. In this episode, we dive deep into: Lindsay’s Running Story: How Lindsay fell in love with running, trained with her dad, and went from a casual annual marathoner to an elite ultra-endurance athlete.The Training Blueprint: Expert recommendations for ultra race training, crucial stability and mobility work, and cross-training secrets from a running coach.Fueling & Recovery: What it actually takes to fuel for ultra-distances and how to properly recover after pushing your body to the absolute limit.The Mental Game: The psychology of perseverance, overcoming the "pain cave," and navigating the mental side of elite racing.Epic Adventures: Behind the scenes of running the Grand Canyon Rim-to-Rim-to-Rim (R2R2R) and being featured in the Amazon Prime documentary, The Badwater 135.Don’t forget to subscribe to the show so you never miss an episode of wellness education, training tips, and inspiring health journeys! Join the Health by Haven Community: Newsletter: Subscribe for Recipes & Health TipsSupport the Show: Pledge your support for less than a cup of coffee!Instagram: @healthbyhavenWebsite: healthbyhaven.comConnect with Lindsay:  Instagram: @lindsayphenixThanks to our season 5 sponsor, Avodah Massage Therapy Support the show

  8. Jul 13

    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:  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 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
    121
  • Rating
    Explicit
  • Copyright
    © 2026 Health by Haven Podcast
  • Show Website
    Health by Haven Podcast

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