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-race celebrations. She also walks listeners through ways they can get into the race next year! This is a must-listen episode for anyone interested in running a half marathon or who wants to plan a destination race in a big city!

Connect with Health by Haven:

• Work with Me: Learn about holistic health coaching & schedule a free session
• Free Trial: 2-Week Free Trial of THE DINNER CLUB
• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven

Thank you to our Sponsors:

• Season 4 sponsor, Avodah Massage Therapy

Support the show

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 session
• Free Trial: 2-Week Free Trial of THE DINNER CLUB
• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven

Connect with Megan:

• Instagram: @meg.runs.disney
• Listen to episode 053 | London Marathon Recap with Megan Cottage
• Listen to episode 024 | Megan Cottage on running the Chicago Marathon social media accounts

Thank you to our Sponsors:

• Season 4 sponsor, Avodah Massage Therapy
• Episode sponsor, Foundation of Stone Pediatric and Perinatal Family Chiropractic

Support the show

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 session
• Free Trial: 2-Week Free Trial of THE DINNER CLUB
• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven

Connect with Dr. Andrea Matsumura

• Instagram: @drandreamatsumura

Thank you to our Sponsors:

• Season 4 sponsor, Avodah Massage Therapy
• Episode sponsor, Foundation of Stone Pediatric and Perinatal Family Chiropractic

Support the show

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 system
• The Human Design Types: Understanding how you’re uniquely wired to interact with the world
• Strategy & Authority: How to make big life decisions that feel easeful
• Practical Alignment: How to apply your chart to your career, relationships, and life
• Breaking the Performance Trap: Deconditioning from societal expectations to live in alignment

Whether 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 session
• Free Trial: 2-Week Free Trial of THE DINNER CLUB
• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven

Connect with Nicole:

• Nicole’s Website
• Get your free human design chart

Thank you to our Season 4 sponsor, Avodah Massage Therapy

Support the show

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 fear
• The Lifestyle-Gene Connection: How your daily habits and DNA work together
• Stress Management by Design: Why your genes dictate how you handle pressure and how to optimize your response
• Biohacking Your Health: Using unique genetic insights to level up your physical and mental performance

Whether 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 session
• Free Trial: 2-Week Free Trial of THE DINNER CLUB
• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven

Connect with Becca:

• Follow Mind Body Genes on Instagram: @mindbodygenes
• Use code “MBG” for $200 off your blueprint
• Use code “GENEQUEEN” for $1,000 the certification

Thank you to our Sponsors:

• Season 4 sponsor, Avodah Massage Therapy
• Episode sponsor, Foundation of Stone Pediatric and Perinatal Family Chiropractic

Support the show

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 performance
• The Couch to Half Marathon Process: How Samantha progressed through the 5K and 10K milestones and ultimately trained for her first half
• Overcoming Setbacks: Real talk on managing running injuries and staying dedicated during a training cycle
• Race Day Play-by-Play: A recap of the 2025 Bluegrass Half Marathon in Johnson City, TN
• Run Coaching Insights: The role of run coaching in achieving huge goals

Whether 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 & Coaching
• Episode 030: You Can Run a Half Marathon

Connect 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 Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven

Connect with Samantha:

• Follow Samantha’s running journey on Instagram: @sroberven

Thank you to our Sponsors:

• Season 4 sponsor, Avodah Massage Therapy
• Episode sponsor, Foundation of Stone Pediatric and Perinatal Family Chiropractic

Support the show

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 reflection
• Kidney & Bladder Health: How these specific meridians govern your vitality
• Nervous System Regulation: The surprising link between Chinese Medicine channels and your body’s stress response
• Holistic Healing: Practical TCM tips to stay grounded during the winter months

Whether 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 Inquiries
• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven

Connect with Rebekah:

• Instagram: @balancedyouclinic

Special thanks to our Season 4 sponsor, Avodah Massage Therapy!

Support the show

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 pregnancy
• The link between a mother's nervous system and her baby's health
• How to support your body for a healthy postpartum period
• Gentle 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 Inquiries
• Newsletter: Subscribe for Recipes & Health Tips
• Support the Show: Pledge your support for less than a cup of coffee!
• Instagram: @healthbyhaven

Connect with Dr. Brittany Rohrer Sanders

• Follow Foundation of Stone on Instagram @tnkidschiro

Thanks to our Sponsors!

• Season 4 sponsor, Avodah Massage Therapy
• Episode sponsor, Foundation of Stone

Support the show