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