Hey Hana

This week I’m sharing a quick life update from the newborn trenches and a few of my April favorites that are helping me feel like myself again: evening walks, getting back into workouts, postpartum outfit fails, quiet nights at home, and a few things I didn’t expect to love this season.Nothing groundbreaking this week - just a real-life check-in from the postpartum bubble and a reminder that sometimes the little things are just the right things!! Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

We grow up believing life happens in chapters - graduation, first job, engagement, wedding, house, (etc, etc!) - and that those are the moments where life really "begins." But today's rant is all about realizing that most the good stuff doesn’t actually happen inside those milestones we spend years waiting for. In this episode, I’m talking about the quiet shift of learning to celebrate the smaller moments while you’re living them, not just the big shiny ones you’ve been told to look forward to. Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

This week Peter joins me for a special audio-only episode as we share the full story of the day Andie was born - what we expected, what surprised us, and what the experience was actually like from both of our perspectives.We walk through how labor started, what contractions really felt like, the moments that stood out most to each of us, and what those first hours meeting her were like together. It’s one of the biggest days of our lives, and we’re so excited to finally share the story with you!! Audio note: A few moments in this episode may sound slightly fuzzy due to tornado-related internet disruptions in our area during recording. Thanks for your patience with us!Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

Hello friends! I made it to the other side!! This week, I’m sharing some of my first reflections from the other side of giving birth - and why I now fully believe it’s one of the coolest things you’ll ever do.Before delivery, I expected to be scared out of my mind (thank you, Hollywood). What actually happened surprised me in the best way. I’m talking through what contractions really felt like, what I wish I understood beforehand, and what these first few weeks postpartum have actually felt like - emotionally, mentally, and day-to-day.Plus, I get into a few hotline questions about these first few weeks in new-mom mode. Next week: Peter joins me and we finally record the full birth story! Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

This week, Peter is back on the pod as we officially enter baby watch at 39 weeks pregnant. We’re talking about what it feels like to be right on the edge of becoming parents, the fears and excitement we both have going into birth, and the little moments in pregnancy that have made this all feel so real.We also get into what kind of parents we think we’ll be, what we hope to carry on from our own childhoods, and the parts of this season we already know we’ll never forget. Thank you to those who submitted some questions for us to answer!! Full episode on video also available on YouTube. Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

This week, I’m talking about something that almost every woman has experienced at some point - that moment after a date or a short relationship when you get the “you’re great, but…” text and immediately start wondering what you did wrong. Before getting into the topic, I catch you up on life at almost 38 weeks pregnant, from counting down the days until daylight savings to third-trimester sleep and the little nighttime banana and peanut butter trick that’s been helping me survive. Then we dive into dating and why it’s soo easy to treat rejection like a performance review of your personality - replaying every conversation, questioning whether you were too much or not enough. I share why I truly believe there is nothing you need to change about yourself on these dates, and why the right person is going to love the very things you’ve been overthinking. Plus our usual TV recap! Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

This week we're talking about the kind of change we don’t always celebrate: the quiet pivots. We get into how friendships naturally shift, why that doesn’t mean you failed, and how making plans two weeks out just means that life is full. I also talk about outgrowing who you wanted to be when you were 22, and trusting that slowing down is still growth. Plus a little third-trimester prep talk (hospital bag chaos, snack strategy, and why we don't have a TikTok-perfect nursery), some TV catch-up and why I think everyone should be watching Paradise on Hulu. Listen + Subscribe: New episodes every week! Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

It’s a Q&A episode! I’m answering your Hey Hana Hotline questions about navigating some of the pits (and pivots) of your 20s and 30s.We run through:•How to stay close with long-distance best friends•Tips for making new friends in your 30s•Navigating career changes and knowing when it’s time to quit•What to do when job burnout starts creeping in•My go-to first date outfit philosophyAs always, you can write into Hey Hana at the link in bio - I’d love to hear follow-ups or any new questions you want to talk through next.Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

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 Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

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 Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

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 Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

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 Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

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 Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

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.Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

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 Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

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 Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

This week, Hana and Peter catch you up on everything happening behind the scenes - the proposal, their dating story, the baby news, the gender reveal, and how wedding planning is going with one month to go. Equal parts sweet, chaotic, and very us.Note: You might notice a small audio echo in this week’s episode — an updated version with improved sound is on the way. Thanks for listening and being here with us!Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

In today’s episode, we’re talking about the hustle and bustle of the holidays and the tiny slow habits that actually make life feel lighter. I’m one month out from my wedding, deep in my second trimester, forgetting place cards, craving a Christmas tree, and trying to keep my head above water during this beautifully chaotic season.From cherishing your mornings to tying up one loose end to ending your day with an ounce of reflection - these are the small, sustainable rituals that have been helping me feel human again. If you’re feeling the pressure of the holidays, work, family, pregnancy, wedding planning, or just… life, this one’s for you.Next week, Peter is joining me on the pod (!!), so send your questions using the Hey Hana Hotline linked below.Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

It’s our first episode! Hey, hi, hello - welcome to Hey Hana. Hana shares why she finally started this podcast, from her years in broadcasting to the side of her life spent quietly mentoring younger girls, and how becoming a wife and first-time mom has deepened her craving for real female connection.This week’s topic: trusting your timeline. Hana chats about the mind game of feeling “behind,” how comparison creeps in, why delays often prepare us, and the clarity that only hindsight brings - with stories from her career, past relationships, and the unexpected path that led her to her fiance.She also introduces the Hey Hana Hotline, where listeners can submit questions about confidence, relationships, friendship, womanhood, career, identity, and everything in between.If you’ve ever wondered whether you’re late, off-track, or missing something everyone else already has, this episode is your reminder: you’re right on time.Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here

Website: hanaostapchuk.com Instagram: @hanaostapchuk Submit your question to be featured in next week's ep!Hey Hana Hotline: Submit your questions here