My husband was my first boyfriend. And during Valentine’s week, I realized I’ve never fully talked about what it felt like to be single until 33 - and how often our culture treats singleness like a temporary failure you’re supposed to “fix.”

Quick note: the life catch-up and TV chat are first - the main topic starts around the 15-minute mark if you want to skip ahead!!

If you’re a girl who’s never had a boyfriend, hasn’t had one in a long time, or you’re tired of hearing people ask why you’re single or tell you you’re “too picky,” this episode is for you.

We dive into why you’re not behind, why a healthy relationship should enhance your life - not replace it - and why building a peaceful, full routine on your own is a power move.

Would love to hear from you if you’re listening!! Reach out at hanaostapchuk.com or DM me and let me know your thoughts on this week’s episode.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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A little palate cleanser episode today - just me and my best gf Peyton, audio-only, hanging at her house in Jupiter while her toddler naps. We catch up on why I'm in FL this week, pregnancy brain, thoughts of long-distance friendship, why our husbands take the worst photos of us and the very real flood of unsolicited mom advice. And of course, we detour into what we’re watching right now (Traitors, Housewives, Southern Charm - all the essentials).

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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In Part Two of my chat with the hubs, Peter Kraus, the focus shifts from movement + training to nutrition. We answered some listener questions on intermittent fasting (when it helps, when it backfires), how fat loss actually works, and why “quick fixes” can create more stress than results. Peter also covers electrolytes, sugar cravings, and why nutrition feels so confusing right now.

We also get into macros without making it a whole thing - how to estimate what you need, what tracking can teach you, and how to keep it simple with portions and consistency. Plus, we talk protein timing, eating before workouts, and a few easy habits that help you feel better day to day.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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In this episode of Hey Hana, I’m joined by my husband, Peter Kraus - fitness expert, gym owner, and someone who has spent years helping people build sustainable, healthy relationships with movement.

We recorded this episode with the girls in mind - especially anyone who feels intimidated by the gym, overwhelmed by where to start, or unsure about starting in a gym or with pilates, etc - but it quickly became clear that this conversation is for everyone!

We get into the questions people are asking at the start of the year:
Where do you actually start in a gym routine?
Are classes better than lifting weights?
Is it okay to copy workouts you see online?
What should my daily and weekly schedule be at the gym?
And how can I stick to the basic routines that work for me long-term?

Peter breaks down training in a way that’s grounded, practical, and refreshingly honest - talking about balance, longevity, strength training, cardio, gym intimidation, and why consistency matters more than intensity. Full episode also available on YouTube!

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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It’s January, and suddenly everyone is telling you how to “own” the year - new habits, new goals, new systems, new you. But what if you didn’t need a total reset to be on track?

In this episode, I’m sharing a softer reframe for 2026: why your life isn’t a checklist, why you don’t have to force a full rebrand in January, and how trusting your timeline can be the most productive thing you do. We talk about urgency, grace, seasons of rest, and why progress is still progress - even when it’s invisible.

Plus, a little life catch-up: I’m 35 today (!!), 30 weeks pregnant, deep in third trimester exhaustion, watching The Traitors, and (yes) I made Peter watch the Taylor Swift documentary.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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One week married and we’re back on the mic from the scene of it all - my mom’s backyard in Florida, where our wedding actually happened!! For this audio-only episode, Peter and I are recapping the entire wedding week and day, from the sunrise ocean dip that turned into an ER trip, to the rehearsal chaos, the surprise gator sighting, and the welcome dinner that made it all feel real.

We get into the details of the morning-of nerves, the kids absolutely stealing the show, and the moment Peter accidentally flubbed our vows. Plus, the sweetest surprise from my mom, the magical moments, what we’d change (almost nothing), and how it feels stepping into married life while very pregnant.

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Friends! In this ep, I’m taking a pause from the holiday chaos for an honest chat about moving through the season when you’re not totally loving it. We talk about comparison, protecting your peace, and why you don’t have to force joy to let the holidays pass peacefully.

I also share a little life update from Florida (pregnancy, wedding prep, and all the in-between feelings), plus answer a Hey Hana question about finding your personal style.

So wherever you are, grab your homemade coffee, pop in your headphones, and listen in before the holiday craze!

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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In this week’s episode, I’m joined by one of my best friends, Kimmy Donaldson, who just so happens to be two weeks ahead of me in pregnancy. We talk honestly about the first trimester trenches — the “hungover” mornings, constant snacking, peeing every five minutes, weird body changes, pregnancy brain, and the mental load that comes with it all.

We also get into the fun stuff: TV shows that got us through the nausea, what we’re saving to binge postpartum, and the overwhelming world of baby registries and strollers. Kimmy shares about being pregnant after loss, what’s surprised her most, and how her cravings now include clinginess towards the hubs.

If you’re pregnant, hoping to be, walking with a friend who is, or just love a good girl chat, we're hoping this one will help you feel a little less alone through it all.

Website: hanaostapchuk.com

Instagram: @hanaostapchuk

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