Health by Haven Podcast

Looking for honest product recommendations, cozy hobby inspiration, or holiday gift ideas? In this special collaboration episode, host Haven catches up with fan-favorite guest, author, and Substack creator Sarah Wyland.Inspired by Sarah’s weekly Sunday newsletter Between the Pages, Haven and Sarah each share 5 things they are currently loving—from skincare essentials and book recommendations to creative hobbies and life transitions. While these favorites might not look like traditional wellness advice, they play a massive role in supporting mental health, reducing stress, and bringing daily joy.In this episode, we cover:5 Favorites Collaboration: Sarah and Haven reveal their collective top 10 current wellness, home, and lifestyle picksMental Health & Self-Care: How non-traditional wellness practices like crafting and reading support mental well-beingBook Recommendations: Sarah and Haven’s favorite books of 2026 and an announcement about Sarah’s next bookLife Transitions & Moving: Sarah’s experience relocating to Pennsylvania and designing a new home and work spaceSkincare Recommendations: Must-try products to add to your routineHoliday Gift Guide Inspiration: Creative ideas for your holiday wishlist or favorite people👩🏼‍💻 Connect with Sarah Wyland:Substack: Between the PagesInstagram: @sarahwylandCatch Sarah’s previous episodes: #32 | Sarah Wyland on ACTUALLY Going for your Goals#65 | This Might be a Draft - Launching a Podcast & Writing Your Next Chapter with Sarah Wyland#88 | Human Design & AI: How to Use Artificial Intelligence for Personalized Goal Setting and Vision Casting with Sarah Wyland🏃‍♀️ 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

Planning your first 13.1 mile race or looking for practical race-day pacing and fueling strategies? In this episode, host Haven sits down with mother-daughter duo Sandy Abel and Savannah McClendon to recap their experience running the Great Smoky Mountains Half Marathon!From a seasoned half marathoner’s perspective to a first-timer’s journey, Sandy and Savannah share a mile-by-mile breakdown of their race, pre-race prep, post-race celebration, and practical advice for anyone interested in running a half marathon.In this episode, we cover:Great Smoky Mountains Half Marathon Recap, including course overview, race-day logistics, and mile-by-mile breakdown from Sandy and SavannahSavannah’s experience training for and running her first half marathon Sandy’s 1st place age group finish as a seasoned half marathonerRace Day Fueling: Ideas for pre-run breakfast, intra-race fueling, and post-run recoveryPractical advice and motivation for anyone interested in racing a half marathon📌 Connect & Catch Up:Revisit Sandy’s personal training episode (episode #17) and Savannah’s bodybuilding episodes (episode #4 & episode #25)!🏃‍♀️ 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

Host Haven sits down with social media agency owner, wedding videographer, run coach, content creator, and performance-driven athlete Grace Hilzen.Grace shares her journey from running a solo half marathon in Central Park during the pandemic to lining up for her 10th marathon—the 2026 NYC Marathon! Whether you're balancing multi-passionate career goals, overcoming a tough running injury, or looking for the best spots to spectate the New York City Marathon, this conversation is for you!In this episode, we cover:The Journey to 10 Marathons: Going from struggling through 3 miles to chasing 26.2 miles - 10 times!NYC Marathon Week: Training insights, race goals, and lining up for the Mastercard Priceless StartOvercoming Marathon Injuries: What getting injured at mile 18 of a marathon taught Grace about mental resilience and growthRunning in Joy vs. Time Pressure: Unlocking peak performance by shifting your mindset away from rigid pace goalsSolo Runs vs. Group Runs: Self-discovery, mental toughness, and learning to love the solo milesRunning Superlatives: Grace’s favorite race courses, dream bucket-list events, and most meaningful finish linesNYC Marathon Spectating Guide: The best spots along the 5-borough course to cheer on runners📌 Connect with Grace Hilzen:Follow on Instagram: @bygracelee🏃‍♀️ 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.Special thanks to our sponsor, Avodah Massage Therapy!Support the show

If you’re chasing a half marathon PR or interested in running the New York Road Runners 4-of-6 program to qualify for the United Airlines NYC Half, this episode is for you! In this solo episode, host Haven breaks down her complete race-day experience at the 2026 Staten Island Half Marathon—where she locked in her third half marathon personal best of the year!From early morning logistics and ferry timing to a mile-by-mile course breakdown (including those surprise Mile 10 hills and Fort Wadsworth nostalgia), Haven shares her exact pacing strategy, gear choices, and fueling schedule so you can execute your next 13.1 with confidence.In this episode, we cover:Race Day Logistics: Getting to the start line and pre-race timingCourse Breakdown: Pacing for rolling hills, the Mile 10 incline, rain strategy, and the Fort Wadsworth loopPacing & PR Strategy: Holding target marathon pace (~7:26/mi) on a challenging courseFueling on the Run: Exact breakdown of pre-run fuel, gel timing on the run, and post-run replenishmentGear & Attire Review: Haven’s race day kitNYRR 4-of-6 Program: Haven’s opinion on the Staten Island Half. Is it worth running compared to the Brooklyn Half Marathon and the United Airlines NYC Half?🏃‍♀️ 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

Back by popular demand, friend and fellow distance runner, Megan Cottage, returns to the Health by Haven Podcast to share her journey to completing all six Abbott World Marathon Majors! Fresh off finishing the 2026 Berlin Marathon, Megan recaps her 2026 Berlin Marathon experience where she officially earned her coveted Six Star Medal!From racing in Chicago, NYC, Boston, London, and Tokyo to crossing the finish line at the Brandenburg Gate in Berlin, Megan reflects on her multi-year World Marathon Majors journey. Whether you're chasing your own Six Star goal, planning a major destination marathon, or seeking general motivation to tackle ambitious goals, this episode is packed with inspiration and race-day insights.In this episode, we cover:Megan’s Berlin Marathon 2026 Recap: The start line, course vibes, crowds, her “pit crew”, and her mile-by-mile race recap Earning the 6th Star: What it feels like to complete the Abbott World Marathon Majors and earn the coolest medal in the worldWorld Majors Comparison: From the expo to race day – key differences between Berlin, Tokyo, London, Boston, Chicago, and NYCSix Star Logistics: Tips for registering, planning, and executing international major marathonsMindset & Goal Setting: Staying committed to long-term athletic and personal milestonesConnect with Megan:Catch Megan's previous episodes: #24 NYC/Boston/Chicago#53 London#97 TokyoKeep up with Megan’s races on Instagram: @meg.runs.disney Resources & 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 sponsor, Avodah Massage Therapy!Support the show

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

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

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

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

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 MatsumuraInstagram: @drandreamatsumura Support the show