Health by Haven Podcast

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!

Health by Haven Podcast is a health podcast hosted by Haven Quinlan, with 125 episodes on record and a Required Pod Score of 80.

Haven Quinlan hosts Health by Haven Podcast, a health show with 125 episodes published.

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  Episode #124

  Lululemon SeaWheeze Half Marathon Recap, Destination Racing & Black Men Run with Ore Oluwole

  Sep 21, 202642 minS6

  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 logistics Community in Running: Ore’s leadership role with Black Men Run Columbia Race Day Lessons: Key takeaways from the Charlotte Marathon (Ore’s first marathon!) and DC Cherry Blossom 10-Miler Training Motivation: Actionable advice for achieving your next race goal Connect with Ore Oluwole & Black Men Run: Follow Ore on Instagram: @ore.oluwole Learn more about Black Men Run: @blackmenrun ‍♀️ Resources & Links: Newsletter: Subscribe for Recipes & Health Tips Support the Show: Pledge your support for less than a cup of coffee! Instagram: @healthbyhaven Website: 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

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  Episode #123

  Back-to-School Wellness Reset: 5 Habits for a Productive Fall Routine

  Sep 14, 202621 minS6

  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 system Proactive Workout Planning: Schedule your fitness routine a week ahead to guarantee consistency Weekend Meal Prep: Streamline grocery shopping, meal planning, and healthy snack prep Sleep Optimization: Prioritize a consistent sleep schedule for maximum recovery and daily energy Weekly Rewards: Value your weekend JOY to prevent burnout and boost motivation ‍♀️ Resources & Links: Newsletter: Subscribe for Recipes & Health Tips Support the Show: Pledge your support for less than a cup of coffee! Instagram: @healthbyhaven Website: 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

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  Episode #122

  The Science of Better Sleep: Oura Rings, Supplements, & Deep Sleep with Dr. Andrea Matsumura, MD

  Sep 7, 202630 minS5

  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 sleep Sleep 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 support Root Causes of Insomnia: Why you wake up in the middle of the night and how to reset your circadian rhythm Sleep Hygiene: Simple daytime and evening habits to help you fall asleep faster Connect with Health by Haven: Work with Me: Learn about holistic health coaching & schedule a free session Newsletter: Subscribe for Recipes & Health Tips Support the Show: Pledge your support for less than your morning matcha! Instagram: @healthbyhaven Connect with Dr. Andrea Matsumura Instagram: @drandreamatsumura Support the show

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  Episode #121

  Ultra Running, Endurance Fueling, & Mental Toughness with Loretta Tobolske-Horn

  Aug 31, 202652 minS5

  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 races Setting a FKT: Loretta’s experience setting the fastest known time in the 219-mile Great Lake to Lake Trail Ultra Fueling & Hydration: Nutrition and hydration for long hours and days on the trail The Runner’s Strength Code: Strength training exercises to prevent injury and build strength for runners Mental Toughness: Mental strategies to push through physical limits and stay motivated Connect with Loretta Tobolske-Horn: Instagram: @ultra.crazy.runner Resources & Links: Newsletter: Subscribe for Recipes & Health Tips Support the Show: Pledge your support for less than a cup of coffee! Instagram: @healthbyhaven Website: 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 Season 5 sponsor, Avodah Massage Therapy ! Support the show

  ListenShow Notes
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  Episode #120

  How to PR Your Next Race: Running Strategies, Speedwork, & Fueling

  Aug 24, 202636 minS5

  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 drop Speed Work & Pacing: How to structure track workouts, tempo runs, and interval training Race Day Fueling & Nutrition: Proper fueling pre, during, and post-run and carb-loading strategies for distance runners Warm-ups & Dynamic Mobility: Essential pre-run routines and post-run stretches to prevent common running injuries Smart Recovery & Cross-Training: How to build strength without overtraining Join 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 Tips Support the Show: Pledge your support for less than a cup of coffee! Instagram: @healthbyhaven Website: healthbyhaven.com Special thanks to our Season 5 sponsor, Avodah Massage Therapy ! Support the show

  ListenShow Notes

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