This week, Peter is back on the pod as we officially enter baby watch at 39 weeks pregnant. We’re talking about what it feels like to be right on the edge of becoming parents, the fears and excitement we both have going into birth, and the little moments in pregnancy that have made this all feel so real.

We also get into what kind of parents we think we’ll be, what we hope to carry on from our own childhoods, and the parts of this season we already know we’ll never forget. Thank you to those who submitted some questions for us to answer!! Full episode on video also available on YouTube.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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This week, I’m talking about something that almost every woman has experienced at some point - that moment after a date or a short relationship when you get the “you’re great, but…” text and immediately start wondering what you did wrong. Before getting into the topic, I catch you up on life at almost 38 weeks pregnant, from counting down the days until daylight savings to third-trimester sleep and the little nighttime banana and peanut butter trick that’s been helping me survive. Then we dive into dating and why it’s soo easy to treat rejection like a performance review of your personality - replaying every conversation, questioning whether you were too much or not enough. I share why I truly believe there is nothing you need to change about yourself on these dates, and why the right person is going to love the very things you’ve been overthinking. Plus our usual TV recap!

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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This week we're talking about the kind of change we don’t always celebrate: the quiet pivots. We get into how friendships naturally shift, why that doesn’t mean you failed, and how making plans two weeks out just means that life is full. I also talk about outgrowing who you wanted to be when you were 22, and trusting that slowing down is still growth. Plus a little third-trimester prep talk (hospital bag chaos, snack strategy, and why we don't have a TikTok-perfect nursery), some TV catch-up and why I think everyone should be watching Paradise on Hulu. Listen + Subscribe: New episodes every week!

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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It’s a Q&A episode! I’m answering your Hey Hana Hotline questions about navigating some of the pits (and pivots) of your 20s and 30s.
We run through:
•How to stay close with long-distance best friends
•Tips for making new friends in your 30s
•Navigating career changes and knowing when it’s time to quit
•What to do when job burnout starts creeping in
•My go-to first date outfit philosophy
As always, you can write into Hey Hana at the link in bio - I’d love to hear follow-ups or any new questions you want to talk through next.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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My husband was my first boyfriend. And during Valentine’s week, I realized I’ve never fully talked about what it felt like to be single until 33 - and how often our culture treats singleness like a temporary failure you’re supposed to “fix.”

Quick note: the life catch-up and TV chat are first - the main topic starts around the 15-minute mark if you want to skip ahead!!

If you’re a girl who’s never had a boyfriend, hasn’t had one in a long time, or you’re tired of hearing people ask why you’re single or tell you you’re “too picky,” this episode is for you.

We dive into why you’re not behind, why a healthy relationship should enhance your life - not replace it - and why building a peaceful, full routine on your own is a power move.

Would love to hear from you if you’re listening!! Reach out at hanaostapchuk.com or DM me and let me know your thoughts on this week’s episode.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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A little palate cleanser episode today - just me and my best gf Peyton, audio-only, hanging at her house in Jupiter while her toddler naps. We catch up on why I'm in FL this week, pregnancy brain, thoughts of long-distance friendship, why our husbands take the worst photos of us and the very real flood of unsolicited mom advice. And of course, we detour into what we’re watching right now (Traitors, Housewives, Southern Charm - all the essentials).

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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In Part Two of my chat with the hubs, Peter Kraus, the focus shifts from movement + training to nutrition. We answered some listener questions on intermittent fasting (when it helps, when it backfires), how fat loss actually works, and why “quick fixes” can create more stress than results. Peter also covers electrolytes, sugar cravings, and why nutrition feels so confusing right now.

We also get into macros without making it a whole thing - how to estimate what you need, what tracking can teach you, and how to keep it simple with portions and consistency. Plus, we talk protein timing, eating before workouts, and a few easy habits that help you feel better day to day.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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In this episode of Hey Hana, I’m joined by my husband, Peter Kraus - fitness expert, gym owner, and someone who has spent years helping people build sustainable, healthy relationships with movement.

We recorded this episode with the girls in mind - especially anyone who feels intimidated by the gym, overwhelmed by where to start, or unsure about starting in a gym or with pilates, etc - but it quickly became clear that this conversation is for everyone!

We get into the questions people are asking at the start of the year:
Where do you actually start in a gym routine?
Are classes better than lifting weights?
Is it okay to copy workouts you see online?
What should my daily and weekly schedule be at the gym?
And how can I stick to the basic routines that work for me long-term?

Peter breaks down training in a way that’s grounded, practical, and refreshingly honest - talking about balance, longevity, strength training, cardio, gym intimidation, and why consistency matters more than intensity. Full episode also available on YouTube!

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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