Hey Hana

Peter and I are catching up after a full Fourth of July weekend, plus a little Andie update (16 weeks and full of personality) and what we've been watching lately. Then we dive into something I haven't been able to stop thinking about - I came across a post that basically argued about how we've forgotten how to be bored, and honestly I think it might be onto something. We talk about...

Welcome back to the Hey Hana Hotline — your questions, answered. This week I'm catching you up on Peter's first Father's Day, a weekend at Sand Valley, and the four-month sleep regression I genuinely cannot define. Then I open up the hotline: how marriage changes your career goals, moving to the Midwest, the best career advice I've ever gotten, my biggest wedding regrets, pivot...

Peyton's back, and she's about to pop. Like, literally any day now. This week my best gf joins me for a proper catch-up on all things new motherhood - what baby gear is worth keeping, what to borrow instead of buy, and why your second-born might just save your sleep schedule. We get into the postpartum hair loss timeline nobody warns you about, the dream feed that stopped working, and th...

12 weeks postpartum (leap 3 has entered the chat!!) and somehow I found myself thinking about single girl myths. In this episode I'm breaking down three things we get completely wrong about single women - starting with why the solo night in is actually the ultimate luxury. Also why your single friend is not your entertainment, why she doesn't owe you the recap, and why "I'm jus...

We're back! After a much-needed week off, Hana is back and keeping it completely real about what went down - newborn life, swaddle struggles, Memorial Day chaos, and just needing a minute to mentally catch-up. This week we're chatting current favorites going into June: no screens at dinner, hosting over going out, getting comfortable being a beginner again, baggy everything, and why we s...

Today’s episode feels like sitting in on long voice notes between my best gf Peyton and I. She’s six weeks away from becoming a mom of two boys, I’m deep in newborn life with Andie, and we’re talking about all of it - postpartum reality, pregnancy round two, sleep struggles, mom rage, identity shifts, relationships after babies, and the parts of motherhood/marriage nobody really warns you about. W...

Today’s episode is a little life lately/Q&A catch-up while Andie naps 🤍 I’m answering questions you guys wrote in and we’re talking everything from what I eat in a day while breastfeeding, postpartum hunger, harsh friendship advice, relationship dynamics after having a baby, toxic work culture, and the baby products I’ve become obsessed with lately. Just a chatty episode covering all the fun...

This week, we’re talking about the death of the ick. I’m diving into why dating culture feels so hypercritical right now, why awkwardness is actually normal (and maybe even good!!), and why we need to stop disqualifying people for simply being human. Plus a little life update from the newborn stage, first Mother’s Day thoughts, and reality TV chatter. Website: hanaostapchuk.com Instagram: @hanaost...

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 some...

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 celebr...

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....

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, w...

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...

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 an...

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 (...

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 philosophy As al...

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...

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 (Tra...

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...

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 qui...

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 tal...

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 th...

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...

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...

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...