Hey Hana
For women who care about living with intention but don't want to overthink it, broadcaster and creator Hana Ostapchuk brings you a weekly dose of grounded, honest perspective for navigating the season you're in. From moving through relationships, finding your rhythm, stepping into new chapters, and learning how to trust yourself along the way, Hey Hana is a space to help you feel more connected to yourself (and the women around you) in every stage of life. Join the conversation anytime by sending your questions to the Hey Hana Hotline. Grab your homemade coffee and your headphones, and settle in!
Episodes
16 episodes
Baby Watch & Becoming Parents with Peter
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 litt...
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56:40
There Is Nothing Wrong With You
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. Befor...
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33:36
Giving You Permission to Pivot
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...
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43:28
Hey Hana Q&A: Making New Friends, Career Changes & Job Burnout
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 i...
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39:31
The Truth About Being Single In Your 20s And 30s
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.”
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48:11
Life Lately (Casual Catch-up with Peyton)
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 h...
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53:00
Nutrition Q&A: Fasting, Sugar Cravings, Electrolytes + Macros (Part 2 with Peter Kraus)
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 “qui...
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57:31
Where Do I Start? Building a Fitness Routine That Actually Works (For the Girls!) with Peter Kraus
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 ...
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45:51
Why You Don't Need A Checklist for 2026
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 2...
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34:27
Wedding Day Recap with Peter (The Full Story!)
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 o...
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1:08:20
You Don’t Have to Love the Holidays
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...
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32:47
First Trimester Tales with Kimmy Donaldson
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, peein...
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1:01:39
Engaged, Expecting & Almost Married (!!) with Peter Kraus
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, ...
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59:40
Slow Habits for a Busy Season (for the Girl Who Needs a Min!)
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 Chris...
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Season 1
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Episode 2
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31:38
Trusting Your Timeline (And Why I'm Starting This Podcast)
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 a...
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Season 1
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Episode 1
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23:36