In this episode of the Health by Haven Podcast, we dive deep into the Wood Element of Traditional Chinese Medicine (TCM) with expert Rebekah Knause, L.Ac., LMT, RYT. As we move through the spring season, understanding how to support your body’s wood element is essential for growth, purpose, and renewed energy.

In this episode, you’ll learn:

• Spring & the Wood Element: Why spring is the season for growth, creativity, and renewal 
• Liver and Gallbladder Health: The yin and yang of these organ systems and how they’re connected to the wood channel 
• Mental, emotional, and occupational health: How your creativity, decision making, purpose, emotions, and boundaries are connected to this element
• Nervous System Regulation: How your peripheral nervous system and parasympathetic nervous system are connected to Traditional Chinese Medicine channels how your body processes emotions 

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 and Episode 92 for the Water Element!

Join the Health by Haven Community:

• 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

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

Support the show

Ever wish you could sit in on a matcha date with health experts who keep it real?

In this episode of the Health by Haven Podcast, we’re joined by the dynamic duo behind the Steeped in Wellness Podcast: medical journalist Elara and certified nutritionist Diana. As colleagues at matcha.com and real-life besties, they bring a refreshing, "de-influenced" perspective to the health industry.

We discuss the evolution of their fitness routines, the reality of postpartum body image, and how to maintain wellness rituals without the pressure of perfection. Whether you're looking for professional nutrition advice, real talk on body image, or you just want a good laugh that feels like a chat with your besties, today’s episode is for you! 

In this episode, we discuss:

• Female Friendships: The power of working and growing with your best friend in the wellness space and how to support the women in your life
• Matcha (duh!): Insider tips from their work at matcha.com
• Motherhood & Body Image: Honest reflections on pregnancy, postpartum, and shifting fitness goals
• Holistic Nutrition: Diana shares her expert tips on fueling your body effectively
• Beauty & Self-Care: Elara’s skincare holy grails and Diana’s curly hair secrets
• Their "De-influencing" Mindset: Why authenticity beats perfection every time
• Non-Negotiables: The daily habits that keep these experts grounded

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 a cup of coffee!
• Instagram: @healthbyhaven

Connect with Elara & Diana:

• Instagram: @steepedinwellnesspodcast

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

Support the show

Celebrating 100 episodes of the Health by Haven Podcast with a solo episode with Haven. She hand-selected her top 100 wellness products. From fitness to clean snacks to nontoxic home and more, you do not want to miss these wellness recommendations!

Categories of wellness products discussed: 

• The best running gear
• Healthy snacks and healthier packaged products
• Clean toiletries, clean beauty and supplements
• The best workouts in New York City and the best at home workout programs
• Haven’s curated list of top ten apparel for your barre, pilates, or yoga class
• Go to recovery items and the best ways to support your mental health (outside of therapy!)
• Nontoxic cleaning, plastic-free kitchen, and the best natural home products
• The 10 Health by Haven recipes Haven cooks on repeat
• 10 healthy restaurants in New York City you can’t miss
• 10 treat yourself days and the most fun activities for a weekend in NYC

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 a cup of coffee!
• Instagram: @healthbyhaven

Thank you to our Sponsor: Avodah Massage Therapy

Support the show

Can plants really replace your medicine cabinet? In this episode, we sit down with Jodi Scott, founder of Green Goo and CEO of Spry Life, to explore the intersection of plant-based first aid and nervous system regulation.

Jodi explains how she bridged the gap between her knowledge of pre-med science and her sister and co-founders experience in ancestral herbal wisdom to create a thriving wellness brand. We dive deep into:

• The Science of Skin: Why a healthy skin barrier is your first line of defense.
• Fight-or-Flight vs. Regulation: Practical tools to move your body into a state of resilience.
• Pioneering Plant Medicine: How Green Goo navigated FDA regulations to bring herbal salves to the mainstream.
• The Founder Journey: From crafting salves in a family kitchen to national distribution and the business behind the brand.

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 a cup of coffee!
• Instagram: @healthbyhaven

Connect with Green Goo

• Instagram: @greengoohelps 

Thank you to our Sponsors:

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

Support the show

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