Advertise on podcast: Health by Haven Podcast

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 Matsumura Instagram: @drandreamatsumura Support the show

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

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

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

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

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

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

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

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

What exactly is CFT, and how can rewriting the tension in your body's fascia completely reset your nervous system?  In this episode of the Health by Haven Podcast, we welcome back Shannon Livezey, licensed massage therapist, bodywork expert, and owner of Avodah Massage Therapy. Shannon previously joined us on episode 63 to discuss massage therapy for nervous system regulation, and today she is back to give us the ultimate masterclass on Craniosacral Fascial Therapy (CFT).  Inside this deep dive, we break down: What is CFT?: Demystifying Craniosacral Fascial Therapy and how it differs from traditional massage.The Power of Fascia Release: How releasing restrictions in the body’s connective tissue improves mobility and reduces chronic pain.CFT for All Ages: Why this gentle modality is a game-changer for infants (including latch and sleep support), developing kids, and adults.Athletic Performance: How athletes can utilize CFT to speed up recovery times and prevent injuries.Shannon and the team at Avodah Massage Therapy are dedicated to helping families live happy, pain-free, and regulated lives. Tune in to discover how this powerful modality can support your own healing journey! SUBSCRIBE to the Health by Haven podcast so you never miss an episode, and leave a review to help us spread holistic health education to more listeners! 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 Shannon:  Book an appointment or book the Back to Baseline Bundle!Follow Avodah Massage on Instagram: @avodahmassage, @avodahmassage.lex & @shannonpoststhingsFind a CFT practitioner near you: CFT Directory Listen to Shannon’s first appearance: Episode 63 Massage Therapy, Holistic Health, & the Mind-Body Connection with Shannon Livezey, LMT, CPMT, CFTThank you to Avodah Massage Therapy for being the Season 5 Health by Haven Podcast Sponsor!Support the show

How do you know if you struggle with disordered eating thoughts and habits? And how can we foster a healthier environment for the next generation? In this episode of the Health by Haven Podcast, we sit down with Emily Miller, LPC, an eating disorder specialist, and owner of Apricity Counseling. Since 2017, Emily has been passionately helping individuals break free from chronic food struggles to rebuild a peaceful relationship with their bodies.  In the episode, we break down: Disordered Eating 101: Understanding common diagnoses and learning how to identify if your daily habits cross into disordered territory.Finding Support & Treatment: Tangible steps on how to seek professional help and resources for recovery.Supporting Loved Ones: Compassionate advice on how to show up for a friend or family member who may be struggling.Raising Body-Neutral Kids: How to talk to children about food, nutrition, and their bodies in a supportive, shame-free way.Emily shares an abundance of actionable tips and resources that you can begin implementing today to foster body peace and food freedom.  ✨ SUBSCRIBE to the Health by Haven podcast so you never miss an episode, and leave a review to help us spread holistic wellness education to more listeners! 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 Emily & Resources: Website: https://www.apricitycounselingsc.com/National Eating Disorder Association website to learn more & seak helpThanks to our Sponsors! Season 5 sponsor, Avodah Massage TherapyEpisode sponsor, Foundation of StoneSupport the show

How is your emotional health connected to the summer season, your gut, and your heart?  In this episode of the Health by Haven Podcast, we dive deep into the Fire Element of Traditional Chinese Medicine (TCM) with licensed acupuncturist, Rebekah Knause (L.Ac., LMT, RYT). As we move through the summer months, learning how to support your body’s fire element is the secret to protecting your energy, building deep relationships, and regulating your emotions. In the episode, you’ll discover: The Fire Element & Summer: Why this vibrant season is the most critical time for personal energy, connection, and community.TCM Organ Channels Explained: How the heart channel, small intestine channel, pericardium, and san jiao dictate your physical and emotional well-being.The Mind-Body Connection: The surprising link between Chinese Medicine fire channels, emotional health, and how you build relationships.Holistic Summer Healing: Practical, actionable TCM tips to stay balanced, prevent burnout, and align your health with the natural cycles of the Earth.Whether you’re a long-time fan of acupuncture or brand new to Eastern medicine, this episode offers a refreshing roadmap to feeling your best this season. SUBSCRIBE to the Health by Haven podcast so you never miss an episode, and leave us a review to help other 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 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