The Nourish to Thrive Podcast
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.
Episodes
64 episodes
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 ...
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 a...
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 ...
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 range...
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 ...
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 th...
58. The Peptide Series Finale
If you have been here all month, this final episode is the one Tanya has been building toward, the honest, bigger-picture conversation that ties the whole series together.In this series finale, Tanya covers Thymosin Alpha-1, an immune su...
57. The Peptides Built for Healing
If you have been dealing with an injury that won't fully resolve, gut inflammation that doesn't respond to the foundational work, or skin and hair changes that feel like they're accelerating faster than expected, this episode was built for that...
56. The Peptides That I'm Actually in Favor Of
Most conversations about peptides start and end with Ozempic. But there is an entire category of peptides that work completely differently, and if you are a woman in midlife who is doing everything right and still not getting the results you ex...
55. GLP-1 Peptides: The Real Story
You have probably watched someone in your life lose significant weight in the last year or two. And when you asked how, the answer was probably a peptide. Then you found yourself asking, "Should I be looking into this for myself?" That question...
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 ...
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 metri...
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.
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 o...
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...
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 lea...
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 communicatin...
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-thr...
46. Why Your Body Suddenly Feels Inflamed
If your body has been feeling more puffy, swollen, stiff, or just generally inflamed lately…this episode is for you. In this part of the series “What Your Body Is Trying to Tell You,” we’re unpacking what may actually be happ...
45. Why Your Sleep Feels Different After 40
If your sleep feels lighter…easier to disrupt…or just not as restorative as it used to, you’re not imagining it. In this episode, we continue the series “What Your Body Is Trying to Tell You” and take a step back to look at w...
44. Why Fat Loss Suddenly Slows Down
If it feels like you’re doing everything right…but your body isn’t responding the way it used to, this episode is for you. In this part of the series “What Your Body Is Trying to Tell You,” we’re unpacking why fat loss ofte...
43. What Your Cravings Are Actually Telling You
Cravings are one of the most common things women experience…and one of the most misunderstood.Whether it’s something sweet in the afternoon, something salty at night, or that feeling of wanting something even after you’ve eaten…cravings ...
42. Why Your Energy Crashes at 3PM
That mid-afternoon energy dip is something I hear from women all the time.You’re moving through your day…and then around 3PM, your energy drops, your focus fades, and you start thinking about coffee or something sweet just to get thr...