The Nourish to Thrive Podcast

Tanya Pennington-Miller, MS
  • 5.0 (40)
  • Nutrition

Faith-forward, science-backed strategies for women who want more energy, less weight, and real answers. Hosted by Tanya Pennington-Miller—a Functional Nutritional Therapy Practitioner and Functional Blood Chemistry Specialist with a master’s degree in Applied Clinical Nutrition—this podcast is for women over 35 who are tired of being dismissed, confused by their labs, and stuck in survival mode. Inside each episode, Tanya simplifies the science of metabolism, hormones, and healing while anchoring it all in truth and faith. Whether you’re struggling with fatigue, bloating, stubborn weight, or just want clarity you can trust, you’re in the right place.

  1. 3d ago

    54. Q&A Peptides, Fasting, and What Your Labs Are Missing

    You sent in questions, and the same four kept coming up again and again. Which tells Tanya that for every woman who wrote in, there are many more quietly asking the same things, wondering about the medications flooding their feeds, the fasting approach that might be working against them, and the lab results that say normal when nothing about how they feel is normal. In this episode, Tanya answers her community's most-asked questions, covering GLP-1 receptor agonists and the trade-offs most conversations leave out, the one supplement she recommends for women in perimenopause and menopause, why intermittent fasting without the right foundation can increase cortisol burden in women with shifting hormones, and what is missing from the standard lab panel when results say normal and the body says otherwise. This is the first Q&A episode on the Nourish to Thrive podcast and a bridge into an in-depth July series on peptides. If these questions have been circling in your mind, this is a grounding place to start. MENTIONED IN THIS EPISODE Femmenessence Pro by Symphony Natural Health: Tanya's top supplement recommendation for women in perimenopause and menopause. The collection includes three formulas based on where you are in your hormonal transition. Use her link to shop the collection and receive 10% off your order.  🔗 [CLICK HERE] 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller on Instagram 💻 nourishtothrive.com And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

    33 min

  2. Jun 25

    53. What Your Wearable Isn't Telling You

    Have you ever woken up feeling rested, checked your sleep score, and suddenly felt tired? There is actually a name for that. It's called orthosomnia, and it's more common than you might think. In this final episode of the June sleep metrics series, Tanya breaks down what consumer wearables actually measure well, where they fall significantly short, and how to use your data as one input among several rather than the final word on your health. She covers the real limitations of sleep stage detection, why HRV trends matter more than single-night readings, and how to stop letting a number on a screen override what your body is already telling you. This is the series closer, and it ties together everything covered in episodes one through three on HRV, sleep architecture, and circadian rhythm. A practical, grounding finish to a month of deep teaching. MENTIONED IN THIS EPISODE Oura Ring: Track your circadian patterns, HRV, sleep stages, and more. Create a free profile through my link and receive 10% off: 🔗 [CLICK HERE] 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller on Instagram 💻 nourishtothrive.com And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

    22 min

  3. Jun 18

    52. Circadian Rhythm: Your Most Powerful Health Tool

    Have you heard that a week of camping can completely reset your circadian rhythm? It's not just a wellness myth. There is real research behind it, and what it reveals about how your body was designed to function is worth paying attention to. In this episode, Tanya breaks down what your circadian rhythm actually is and why it controls far more than just your sleep schedule, including your cortisol, your metabolism, your hormone balance, and your energy throughout the day. She covers why modern life consistently disrupts this system, why women over 35 are especially vulnerable to circadian disruption, and what you can realistically do to bring your body clock back into alignment without moving into the woods. This is episode three of a four-part June series on sleep metrics. Each episode builds on the last, and this one connects the dots between everything covered so far. MENTIONED IN THIS EPISODE Oura Ring: Track your circadian patterns, HRV, sleep stages, and more. Create a free profile through my link and receive 10% off: 🔗 [CLICK HERE] Luminette 3 Light Therapy Glasses: My favorite tool for morning light exposure, especially during dark winter months. Save 15% here: 🔗 [CLICK HERE] Blue Light Blocking Glasses: For evenings when you can't step away from screens. Save 10% here: 🔗 [CLICK HERE] 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller on Instagram 💻 nourishtothrive.com And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

    22 min

  4. Jun 11

    51. Light, Deep, and REM: What Your Sleep Data Is Really Telling You

    Getting seven or eight hours of sleep but still waking up exhausted? The problem might not be how long you're sleeping. It might be what your body is actually doing during those hours. In this episode, Tanya breaks down the three stages of sleep, light, deep, and REM, what each one is doing for your body, what optimal looks like, and what it means when your data shows you're falling short. She covers the specific reasons women over 35 lose deep sleep and REM, including the roles of progesterone, blood sugar instability, and cortisol diurnal rhythm, and what you can start addressing right away. This is episode two of a four-part June series on sleep metrics. If you haven't listened to episode one on HRV yet, start there. The two episodes build directly on each other. MENTIONED IN THIS EPISODE Oura Ring: Track your sleep stages, HRV, and more. Create a free profile through my link and receive 10% off. [CLICK HERE] Magnesium Glycinate and Glycine: My favorite combination for supporting deeper, more restorative sleep. Create a free profile through my link and receive 10% off. [CLICK HERE] 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller on Instagram 💻 nourishtothrive.com And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

    20 min

  5. Jun 4

    50. HRV: What It Is, Why It Matters, and How to Improve It

    Most women who are tracking their HRV are reading that number like a grade on a test. High is good, low is bad. But that's not what HRV is actually measuring, and it's not how it was designed to be used. In this episode, Tanya breaks down what heart rate variability really is, what it reveals about your nervous system, and why a low HRV isn't a punishment. It's a communication. She covers the connection between HRV and the two branches of your autonomic nervous system, what drives low HRV in women over 35 specifically, including hormones, cortisol rhythm, and blood sugar, and what you can actually do to support it over time. This is episode one of a four-part June series on sleep metrics. Each episode builds on the last, giving you a clear and practical framework for understanding what your body is telling you through the data your wearable is already collecting. MENTIONED IN THIS EPISODE Oura Ring: If you're interested in tracking your HRV and sleep metrics, you can create a free profile through my link and receive 10% off an Oura Ring. 🔗 [Click here] 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller on Instagram 💻 nourishtothrive.com And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

    20 min

  6. May 28

    49: One Year Later...

    One year ago, The Nourish to Thrive Podcast was born…and this episode is a little different today.  No deep-dive teaching. Just a real conversation about what this first year of the podcast has taught me, what I’ve learned from you ladies, what’s changed in me through this process, and where I feel we’re heading next as we move into Season 2. This episode is really a reflection on the bigger conversation we’ve been having together all year long: Helping women stop fighting their bodies…and start understanding what their bodies may be trying to communicate. Thank you for spending this first year with me. Truly. 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller on Instagram 💻 nourishtothrive.com And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

    20 min

  7. May 21

    48. What Lifelong Constipation May Be Telling You

    If constipation has been part of your story for years…this episode is for you.  In this final episode of the series “What Your Body Is Trying to Tell You,” we’re unpacking what chronic constipation may actually be communicating beneath the surface. Because constipation is often connected to much more than digestion alone. We walk through how the nervous system, thyroid function, gut motility, stomach acid, bile flow, mineral status, stress load, and the overall pace of life can all influence how well the digestive system is functioning. Because for many women, this pattern has been present for so long that it simply became “normal.” If you’ve dealt with: • bloating • slow or incomplete bowel movements • needing coffee or supplements just to go • feeling heavy after meals • or lifelong sluggish digestion this episode will help you better understand the broader patterns your body may be pointing to. MENTIONED IN THIS EPISODE 🔗 Optimal Electrolytes [Click here] Create a profile and receive 10% off automatically. 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller on Instagram 💻 nourishtothrive.com And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

    30 min

  8. May 14

    47. Why Your Motivation Feels Different After 40

    If motivation feels harder to access lately…this episode is for you.  In this part of the series “What Your Body Is Trying to Tell You,” we’re unpacking why so many women in midlife feel like their drive, focus, and follow-through have changed. Because motivation is not just mental. It’s physiological. We walk through how hormonal shifts, thyroid function, insulin resistance, stress load, and nervous system overload can all influence motivation, mental energy, and follow-through in this season of life. If things have been feeling heavier lately…if your drive feels different…if you’ve been wondering why everything suddenly takes more effort…this episode will help you better understand what your body may be responding to beneath the surface. 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller on Instagram 💻 nourishtothrive.com And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

    21 min
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Trailer

5
out of 5
40 Ratings

About

Faith-forward, science-backed strategies for women who want more energy, less weight, and real answers. Hosted by Tanya Pennington-Miller—a Functional Nutritional Therapy Practitioner and Functional Blood Chemistry Specialist with a master’s degree in Applied Clinical Nutrition—this podcast is for women over 35 who are tired of being dismissed, confused by their labs, and stuck in survival mode. Inside each episode, Tanya simplifies the science of metabolism, hormones, and healing while anchoring it all in truth and faith. Whether you’re struggling with fatigue, bloating, stubborn weight, or just want clarity you can trust, you’re in the right place.

Information

  • Creator
    Tanya Pennington-Miller, MS
  • Years Active
    2025 - 2026
  • Episodes
    54
  • Rating
    Clean
  • Copyright
    © 2026 The Nourish to Thrive Podcast
  • Show Website
    The Nourish to Thrive Podcast

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