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

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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

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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!

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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

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Are you feeling stuck, overwhelmed, or trapped in your 9-to-5? In this solo episode of the Health by Haven Podcast, Haven looks back on one year since leaving her corporate career to pursue her passion. She dives deep into signs from the universe, how to manage the "leap of faith" anxiety, and the exact steps to prioritize your goals and simplify your life to make room for your dreams. If you’re ready to transition from career dissatisfaction to a life of alignment, this episode provides the tangible roadmap you need.

In this episode, Haven vulnerably shares:

• The Turning Point: The specific signs that it was time to leave the corporate world.
• The Leap of Faith: How to trust the universe while still being practical about your future.
• Simplification Secrets: Why doing less is the key to achieving more during a life transition.
• The One-Year Later Reality Check: What life actually looks like after the 9-to-5 grind.
• Actionable Steps: How to bridge the gap between where you are now and your dream life.

Let’s Connect!

• 2 week FREE trial of the THE DINNER CLUB on Substack!
• Inquire about holistic health coaching or run coaching with HxH
• Support the show: pledge less than the cost of a cup of coffee each month! 
• Subscribe to the HxH Newsletter
• Follow Health by Haven on Instagram: @healthbyhaven 
• HxH Recipes, Articles & More: healthbyhaven.com 

Thank you to our season 4 sponsor, Avodah Massage Therapy! 

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Are you tired of fighting your body's natural rhythms? In this episode of the Health by Haven Podcast, we dive deep into the transformative power of cycle syncing. Joining us is Dana Chwatt, a NYC-based Holistic Health Coach, fertility educator, and the founder of Orly Wellness.

Dana breaks down how to stop "powering through" and start living in alignment with your hormones. Whether you are looking to improve your fertility, manage PMS symptoms, or optimize your energy for work and workouts, this episode provides a masterclass in hormone health and cycle-based nutrition.

In This Episode, You’ll Learn:

• The Four Phases: A breakdown of the Menstrual, Follicular, Ovulatory, and Luteal phases.
• Nutrition for Hormones: What to eat during each phase to support estrogen and progesterone levels.
• Cycle Syncing Your Life: How to adjust your exercise intensity and social calendar based on your internal clock.
• Orly Wellness: The story behind NYC’s first cycle-synced meal delivery service.
• Cycle Syncing Without a Period: How to track your rhythm if you are on hormonal birth control or have irregular cycles.

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 Dana & Orly Wellness:

• Instagram: @orlywellness | @dana.ariele
• Free Resources: Cycle Syncing Guide & Sample Cycle Chart

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

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Are you ready to use a blend of AI, human design, and manifestation to live your dream life? In this episode of the Health by Haven Podcast, we are diving deep into how Artificial Intelligence (AI) can be a game-changer for understanding your Human Design chart and manifesting your biggest goals.

Joining us for her third appearance is author and podcast host, Sarah Wyland. We explore how to move beyond generic resolutions and use personalized data to create a life that feels authentic and aligned. Whether you're a Human Design enthusiast or just curious about AI-driven personal growth, this conversation offers a roadmap for your best year yet.

In this episode, we discuss:

• AI & Human Design: How to use tools like ChatGPT to analyze your chart for better decision-making and career alignment.
• 2026 Goal Setting: Sarah’s reflection on 2025 and her strategic vision book process for 2026..
• The Power of Vision Casting: Practical tips for manifesting your dreams and casting a vision to achieve.
• Creative Life: A look behind the scenes of Sarah’s new book, Political Gain, and her journey as an indie author.
• Authentic Living: Moving away from "shoulds" and stepping into your most genuine self through the lens of your unique design.

Connect with the Show:

• Subscribe to the Health by Haven Podcast for weekly episodes on wellness.
• 2 week FREE trial of the THE DINNER CLUB on Substack!
• Follow us on Instagram: @healthbyhaven 
• Subscribe to the HxH Newsletter
• Grab the weekly to do list Haven discussed in the show

About Sarah Wyland:

• Sarah Wyland is the author of the upcoming book Political Gain and the host of the podcast This Might Be a Draft. A frequent guest on the Health by Haven Podcast, Sarah specializes in the intersection of ambition, storytelling, and creativity.
• Follow Sarah on Instagram and TikTok @sarahwyland and @sarahwylandwrites 
• Pick up a copy of her new book, Political Gain, available for pre-order now! Grab her other novels on Amazon while you’re at it.
• Subscribe to Sarah’s Substack

Thank you to our season 4 sponsor, Avodah Massage Therapy! 

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Welcome to the Season 4 premiere of the Health by Haven Podcast! As we step into 2026, it’s time to reflect, recalibrate, and design a year that aligns with your highest self. In this episode, I’m pulling back the curtain on my 2025 Annual Review and sharing the exact goal-setting strategy I’m using for the year ahead.

I walk you through a month-by-month recap of 2025, evaluating my successes and the failures that turned into lessons. Whether you are a fellow health coach, a runner, or someone looking for wellness inspiration, this episode serves as a roadmap to help you forecast your own 2026 dreams.

In This Episode, We Discuss:

• The 2025 Recap: A transparent look at my personal and professional State of the Union
• Goal Evaluation: How to audit the progress of your goals
• 2026 Forecasting: Setting intentions for health coaching, running performance, and community events
• The Business of Wellness: Behind-the-scenes insights into growing a podcast and health brand
• Actionable Tips: How you can conduct your own year-end review and vision-casting 

Let’s Connect & Grow Together:

• The Dinner Club: Start your 2-week FREE trial on Substack for weekly recipes
• Work with Me: Inquire about Holistic Health or Run Coaching
• Support the Show: Pledge your support for less than the cost of a coffee
• Stay Updated: Subscribe to the HxH Newsletter 
• Social: Follow us @healthbyhaven
• Run with me: Join me for the 2026 Kentucky Derby Festival Marathon or Half Marathon

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

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Feeling the holiday stress or burnout? Between the endless parties, travel schedules, and disrupted routines, this time of year can be as exhausting as it is joyful.

In this fan-favorite episode of the Health by Haven Podcast, we’re revisiting a 10-minute guided meditation designed to ground you when the season feels overwhelming. Whether you’re hiding in a quiet corner at a family gathering or decompressing after a long flight, this practice is your tool for instant peace.

In this episode, you’ll practice:

• Releasing holiday-related anxiety and physical tension
• Relaxing from travel stress
• Finding your center amidst a busy social calendar
• Simple breathwork to reset your nervous system in just 10 minutes

Subscribe to the Health by Haven Podcast for more wellness episodes!

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

Support the show

Think you have to choose between holiday joy and your health goals? Think again. In this episode of the Health by Haven Podcast, Haven breaks down why "throwing your routine out the window" is a myth that’s holding you back.

If you're tired of feeling sluggish by January 1st, this solo episode is for you. Learn how to shift your mindset, protect your energy, and keep your wellness routine intact while still enjoying every bit of the season.

We’re ditching the "I'll start on January 1st" mentality. Haven shares practical, realistic ways to maintain your holistic health routines without sacrificing holiday connection or cheer. If you want to enter the New Year feeling energized rather than exhausted, hit play.

🔗 Connect & Grow with Health by Haven:

• Free Trial: Join THE DINNER CLUB on Substack (2 Weeks FREE!)
• Work With Haven: Inquire about Holistic Health or Run Coaching
• Support the Show: Pledge your support (Less than a cup of coffee!)
• Instagram: @healthbyhaven
• Website: Recipes & Articles at healthbyhaven.com

Sponsor: Special thanks to Avodah Massage Therapy for supporting today's episode

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