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PODCAST

The Nourish to Thrive Podcast

Tanya Pennington-Miller, MS

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

health & fitness nutrition

All Episodes

23:10

67. Q&A: Your HRT Questions Answered

The Nourish to Thrive Podcast ·

2026/10/01

The HRT series wrapped up last month, and the questions have been pouring in since. There were so many that Tanya is splitting them into two Q&A episodes. This one covers everything related to HRT itself. First, a woman wants to transition off of pellets onto injectable testosterone, an estrogen patch, and oral progesterone, and she's worried about the hot flashes that tend to come back between pellets. Tanya walks through the real washout period research, why the sequencing looks differe...

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32:08

66. What to Try Before You Reach for HRT

The Nourish to Thrive Podcast ·

2026/09/24

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...

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25:23

65. Not Every Woman Should Be on HRT

The Nourish to Thrive Podcast ·

2026/09/17

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 wa...

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32:55

64. HRT 101 and The Truth About Pellets

The Nourish to Thrive Podcast ·

2026/09/10

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 ...

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20:25

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

The Nourish to Thrive Podcast ·

2026/09/03

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, ho...

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28:36

62. What Actually Moves the Needle on Cholesterol

The Nourish to Thrive Podcast ·

2026/08/27

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 t...

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28:23

61. The Cholesterol Labs Your Doctor Isn't Running

The Nourish to Thrive Podcast ·

2026/08/20

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 m...

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21:42

60. Cholesterol, Estrogen, and the Missing Piece

The Nourish to Thrive Podcast ·

2026/08/13

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 ...

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31:17

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

The Nourish to Thrive Podcast ·

2026/08/06

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 an...

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30:11

58. The Peptide Series Finale

The Nourish to Thrive Podcast ·

2026/07/30

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 support peptide that works at a completely different level than everything covered in the previous three episodes, and NAD+, NMN, and NR, including why oral NAD+ has poor bioavailability, what NMN and NR actually do differently, and the three routes available f...

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28:30

57. The Peptides Built for Healing

The Nourish to Thrive Podcast ·

2026/07/23

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. These peptides don't suppress appetite or signal your pituitary — they work at the tissue level, amplifying what your body was already trying to do. In this episode, Tanya breaks down BPC-157, KPV, TB-500, GHK-Cu (the copper peptide), and the combinat...

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31:12

56. The Peptides That I'm Actually in Favor Of

The Nourish to Thrive Podcast ·

2026/07/16

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 expect from your body, this episode is for you. In this episode, Tanya covers the growth hormone releasing peptides, what they are, how they work, and why they are a fundamentally different conversation from last week's GLP-1 discussion. She breaks down t...

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27:15

55. GLP-1 Peptides: The Real Story

The Nourish to Thrive Podcast ·

2026/07/09

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 is exactly what this episode is for. In this episode, Tanya breaks down the GLP-1 class of peptides, what they are, how they work, and what most conversations about them leave out. She covers the full medication landscape including semaglutide, tirzepa...

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33:14

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

The Nourish to Thrive Podcast ·

2026/07/02

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 co...

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22:25

53. What Your Wearable Isn't Telling You

The Nourish to Thrive Podcast ·

2026/06/25

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 dete...

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21:58

52. Circadian Rhythm: Your Most Powerful Health Tool

The Nourish to Thrive Podcast ·

2026/06/18

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...

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19:48

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

The Nourish to Thrive Podcast ·

2026/06/11

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 progestero...

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19:43

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

The Nourish to Thrive Podcast ·

2026/06/04

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 ...

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14:03

49: One Year Later...

The Nourish to Thrive Podcast ·

2026/05/28

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…a...

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29:45

48. What Lifelong Constipation May Be Telling You

The Nourish to Thrive Podcast ·

2026/05/21

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 influ...

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