The Nourish to Thrive Podcast

Tanya Pennington-Miller, MS
  • 5.0 (41)
  • 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. 1d ago

    66. What to Try Before You Reach for HRT

    Since last week's episode, Tanya has heard from a lot of women asking the same question: should I actually order a DUTCH test for myself? This episode opens by answering that question, who it's genuinely worth the cost for, and who might be better served starting somewhere else first. From there, Tanya walks through real, targeted natural support for testosterone, progesterone, and estrogen, each with an actual mechanism behind it, not just generic "eat clean" advice. That includes D-aspartic acid and Tribulus for testosterone, Vitex and pregnenolone for progesterone, and phytoestrogens and Estrovera for estrogen. She also covers the role nutritional status and fasting timing play in your body's ability to produce progesterone in the first place, and why phase two liver detox is important for clearing estrogen safely once your body is done using it. Tanya closes the episode, and this three part series, with a conversation about when natural support isn't enough, including a specific look at bone protection and the research-backed "window of opportunity" for starting HRT, before landing on a faith-rooted reflection on what this whole season of life is actually meant to be. This is the final episode in the HRT series. If you haven't listened to episodes one and two yet, covering the foundation and the DUTCH test, start there for the full picture. MENTIONED IN THIS EPISODE DNA Reset for Fat Loss Academy Waitlist: If this series has you thinking seriously about doing the deeper root cause work, including comprehensive lab testing and DNA analysis, this is the work inside the academy. Enrollment opens early 2027. 🔗 [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.

  2. Sep 17

    65. Not Every Woman Should Be on HRT

    A lot of the conversation around HRT right now, especially on social media, treats it almost like a box every woman in this season of life should check. Turn a certain age, get on it, no questions asked. But after twenty years of women being scared away from HRT, swinging just as hard in the opposite direction isn't the answer either. In this episode, Tanya shares the story of a client who was already on HRT, with breast cancer in her family, who used one specific test to find out her body wasn't metabolizing estrogen in a favorable way, and the informed choice she made because of it.  Tanya breaks down what the DUTCH test actually reveals about testosterone and DHT conversion, the three pathways your body uses to metabolize estrogen and what each one means for your risk profile, and what DUTCH shows about progesterone and why it can make one woman sleep like a baby while another gets no benefit at all. This is episode two of a three part September series on HRT. If you haven't listened to episode one yet, covering the foundation, delivery methods, and SHBG, start there first. Next week wraps up the series with natural support options and the foundational work covered throughout. MENTIONED IN THIS EPISODE DNA Reset for Fat Loss Academy Waitlist: If this series has you thinking seriously about doing the deeper root cause work, including comprehensive lab testing and DNA analysis, this is the work inside the academy. Enrollment opens early 2027. 🔗 [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.

  3. Sep 10

    64. HRT 101 and The Truth About Pellets

    If you've ever been handed a form of hormone therapy without much explanation of why, you're not alone. Most women have only heard two versions of the HRT conversation: either it's the miracle fix that makes you feel twenty five again, or it's the dangerous chemicals from decades old headlines. Neither one tells the whole story. In this episode, Tanya breaks down what bioidentical hormone therapy actually is, what the Women's Health Initiative study really said, and why its black box warning stayed on hormone therapy labels for over twenty years before the FDA finally removed it in 2025.  She covers the different delivery methods available, including a direct look at why she doesn't recommend hormone pellets, the role SHBG plays in how a dose actually behaves in your body, and the optimal ranges for testosterone, estradiol, and SHBG itself. This is episode one of a three part September series on HRT. Over the next two episodes, Tanya covers testosterone's benefits and side effects, progesterone dosing, natural support options, and the foundational work that should be in place before or alongside any hormone protocol. MENTIONED IN THIS EPISODE DNA Reset for Fat Loss Academy Waitlist: If this series has you thinking seriously about doing the deeper root cause work, including comprehensive lab testing and DNA analysis, this is the work inside the academy. Enrollment opens early 2027. 🔗 [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.

  4. Sep 3

    63. Q&A: HRT, MOTS-c, and Cholesterol

    Three questions. Three women in very different places. One on HRT and dealing with acne and hair loss she did not sign up for. One who tried MOTS-c and felt absolutely nothing. One whose LDL went up after starting hormones and whose doctor is already talking about a statin. Tanya answers all three, and each one points toward something the standard conversation is missing. On the HRT question, she breaks down why acne and hair loss from testosterone are almost always a DHT conversion issue, how a DUTCH test can show exactly how aggressively a woman is converting, and which natural 5-alpha reductase inhibitors, saw palmetto, pumpkin seed oil, spearmint tea, nettle root, and zinc, can reduce that side effect burden. She also covers why the SRD5A1 genetic variant matters here and why the foundational work before starting any hormone protocol changes everything. On MOTS-c, she explains what it is actually doing, why some women feel nothing when they try it, and what the research suggests about sequencing SS31 first when mitochondrial damage may be part of the picture. On the LDL question, she covers why the form and delivery of hormones matters for the lipid picture, how phase two liver detoxification connects to rising LDL on HRT, and what it means when the liver is not equipped to handle everything it is being given. This is a standalone Q&A episode and the first of the month. The September series on HRT starts next week. MENTIONED IN THIS EPISODE Research Peptide Vendor (Research Use Only): For those interested in exploring the peptides discussed in this episode for research purposes only. Please consult a qualified practitioner before starting anything new. 🔗 [CLICK HERE] for 30% off every order, use code: NOURISH2THRIVE DNA Reset for Fat Loss Academy Waitlist: If this series has you thinking seriously about doing the deeper root cause work, including comprehensive lab testing and DNA analysis, this is the work inside the academy. Enrollment opens early 2027. 🔗 [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.

  5. Aug 27

    62. What Actually Moves the Needle on Cholesterol

    This final episode in the August cholesterol series is where knowledge meets action, and Tanya covers the specific diet, lifestyle, supplement, and research interventions that are actually worth your attention, and explains which to prioritize based on what your particular pattern is showing. Tanya covers the dietary shifts that move lipid markers most directly, including why reducing refined carbs and sugar is the primary lever, why soluble fiber and broccoli sprouts deserve more attention than they typically get, and how to think about dietary fat through the lens of oxidation rather than cholesterol content. She walks through the lifestyle interventions with the most consistent evidence, addresses alcohol directly, goes supplement by supplement with dosing, explains why red yeast rice concerns her despite its natural reputation, and closes with a look at three peptides from the July series that intersect with the cholesterol conversation on the research side. MENTIONED IN THIS EPISODE Supplements Referenced in This Episode: Tanya compiled all the supplements covered today into one link so you can find them easily. 🔗 [CLICK HERE] Broccoli Sprouting Kit: The kit Tanya uses at home to sprout her own broccoli seeds. No soil, no light, just seeds and water. 🔗 [CLICK HERE] Femmenessence Pro (Harmony, Peri, and Post): When estrogen is better supported, so is your liver's ability to clear LDL. Reach out to Tanya on Instagram if you need help choosing the right version. 🔗 [CLICK HERE] Research Peptide Vendor (Research Use Only): For those interested in exploring the peptides discussed in this episode for research purposes only. Please consult a qualified practitioner before starting anything new. 🔗 [CLICK HERE] for 30% off every order, use code: NOURISH2THRIVE DNA Reset for Fat Loss Academy Waitlist: If this series has you thinking seriously about doing the deeper root cause work, including comprehensive lab testing and DNA analysis, this is the work inside the academy. Enrollment opens early 2027. 🔗 [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.

  6. Aug 20

    61. The Cholesterol Labs Your Doctor Isn't Running

    Your doctor ran a lipid panel. But several of the markers that would give you the clearest picture of your actual cardiovascular risk were not on it. In this episode, Tanya covers the distinction between reference ranges and optimal ranges, walks through the markers she actually uses when reading labs for the women she works with, and explains what each one is telling you that a standard lipid panel cannot. This is the second episode of a three-part August series on cholesterol and women in midlife. Start with episode one if you haven't listened yet. Next week's final episode covers what actually moves the needle. MENTIONED IN THIS EPISODE DNA Reset for Fat Loss Academy Waitlist: If this series has you thinking seriously about understanding your own cholesterol picture at a deeper level, including how your DNA influences your lipid metabolism and inflammatory pathways, this is the work inside the academy. Enrollment opens in early 2027. 🔗 [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.

  7. Aug 13

    60. Cholesterol, Estrogen, and the Missing Piece

    Your LDL went up at your last appointment. You eat well, you exercise, nothing in your lifestyle changed, and yet your doctor is already talking about a statin. Before you agree to anything, there is a piece of this conversation that is almost certainly missing. In this episode, Tanya reframes the cholesterol conversation from the ground up, starting with the fact that your body produces 75 to 80 percent of its own cholesterol and does so deliberately. She covers why cholesterol is essential for hormone production, cell membrane integrity, bile production, and sex drive. She then goes into why estrogen decline in perimenopause and menopause directly reduces the liver's LDL clearance mechanism, the cortisol-cholesterol connection and how chronic stress drives cholesterol production through the pregnenolone steal, and why cutting out eggs and switching to low-fat everything is rarely the lever women think it is. This is the first episode in a three-part August series on cholesterol as it pertains to women in midlife. The next episode goes deep on the specific lab markers that give you the full picture. The final episode of the series gets into what actually moves the needle. MENTIONED IN THIS EPISODE Femmenessence Pro (Harmony, Peri, and Post): When estrogen is better supported, so is your liver's ability to clear LDL. Reach out to Tanya on Instagram if you need help choosing the right one. 🔗: [CLICK HERE] DNA Reset for Fat Loss Academy Waitlist: If this series has you thinking about the root cause picture in your own body, including how your DNA shapes your response to cholesterol, hormones, and metabolic health, this is the work inside the academy. Enrollment opens in early 2027. 🔗: [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.

  8. Aug 6

    59. Q&A: Cholesterol, Blood Pressure, and Workouts

    Your LDL went up in perimenopause even though you eat well and exercise. Your blood pressure started creeping up even though nothing changed in your lifestyle. Your workouts are harder to recover from than they used to be. These are three of the most common patterns Tanya hears from women in midlife, and in every case, the answer goes much deeper than what most doctors are offering. In this episode, Tanya answers three listener questions: The hormonal reason your LDL rises in perimenopause and what to ask before agreeing to a statinWhy blood pressure creeps up without lifestyle changes and the genetic piece most doctors missWhy hard workouts feel harder to recover from and how to train with your hormones instead of against themThis is also the opening conversation to what is coming for the rest of August. If the cholesterol question resonated with you, come back next week because Tanya is dedicating the remaining episodes of August to a full deep dive on cholesterol as it pertains to women in midlife. MENTIONED IN THIS EPISODE DNA Reset for Fat Loss Academy: Tanya's 12-week program combining functional lab work and DNA testing to identify the root cause of weight loss resistance, hormonal imbalance, and more. Enrollment opens early 2027. 🔗: [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.

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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
    66
  • Rating
    Clean
  • Copyright
    © 2026 The Nourish to Thrive Podcast
  • Show Website
    The Nourish to Thrive Podcast

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