The Nourish to Thrive Podcast

Have you ever been exhausted at the end of the day…only to find yourself lying in bed wide awake? Or maybe you finally drift off, but at 2 or 3am, you wake up with your mind racing and no chance of settling back down.

You’re not “bad at sleep.” What’s really happening is your circadian rhythm is out of sync, and your evening habits may be the culprit.

In this episode of the Nourish to Thrive Podcast, we’re digging into:

✓ Why cortisol...

Still waking up tired no matter how many hours you sleep? Dragging through your mornings, crashing in the afternoons, and lying awake at night when you desperately want to rest?

It’s not just about food, workouts, or even supplements. It’s about your circadian rhythm, and one of the simplest ways to reset it is what you do in the first 30–60 minutes of your day.

In this episode, we’ll cover:

• Why morning light is one of the most po...

Are you pushing harder in the gym, eating cleaner than ever, and still not seeing results? Or maybe you’ve hit the other side of burnout and you're too drained to even start again. Either way, this episode is for you.

Today we’re unpacking the cortisol trap and what happens when well-intentioned workouts and “more discipline” actually keep your body stuck in stress, fat storage, and fatigue. Inside this episode, you’ll learn:

You’ve been told you can do it all.
That if you just organize better, wake up earlier, or hustle harder, you’ll finally feel on top of it.

But instead?
You feel behind.
You feel exhausted.
And your body is showing signs of burnout no matter how “healthy” you’re trying to be.

In this countercultural episode, I’m pulling back the curtain on a lie that’s quietly stealing the health of women everywhere. We’ll walk through...

🍽️ A behind-the-scenes look at how I fuel my day.

If you’ve ever wondered how to actually build meals that support hormone health, blood sugar balance, and metabolism without obsessing over macros or measuring every bite...this episode is for you.

I walk you through:

• My exact morning routine (yes, including my coffee)
• How I build my meals to support energy and cycle shifts
• What I drink before and after movement
• Why I choose certain ...

Bloating, brain fog, and belly fat that won’t budge...even when you’re eating clean? It might not be your hormones. It might be your gut.

In today’s episode, I’m walking you through how gut dysfunction often hides behind “normal” labs, how it can mimic hormone issues, and why so many women over 35 hit a wall with their energy and weight loss despite doing all the “right” things.

We’ll cover:
• How your gut impacts hormone balance...

You’ve been doing everything right.
Eating clean. Working out. Praying over your health.
And still…something feels off.
Not just in your body, but in your spirit.

In today’s episode, we’re slowing down and getting honest about the part of healing we don’t talk about enough: the soul-level weight we carry when progress doesn’t come fast enough.

We’ll talk about:
• Why your goals might be exhausting you instead of encou...

You’ve been told your labs are “normal,” but you feel anything but—tired, puffy, gaining weight, and like your metabolism has hit a wall. This episode is your permission slip to stop accepting surface-level answers and start asking better questions.

In this episode, I’m walking you through:

• Why “normal” lab ranges keep women feeling stuck
• The 5 markers most doctors don’t test (but should)
• A real-life client story that changed every...

If you’ve been eating clean, working out, and still not seeing the results you want—this episode is going to feel like a deep breath of fresh air.

You’re about to hear my live training where I break down:

• Why your body isn’t fighting you—it’s protecting you

• How stress, hormones, and survival mode stall weight loss (even when you’re “doing everything right”)

• The simple, science-backed shifts that help women finally feel ...

Menopause doesn’t mean your metabolism is doomed—it just means the rules have changed.

In this episode, I’ll walk you through how to fast wisely in this new season so you can:

• Restore energy and mental clarity
• Lose stubborn belly fat (without wrecking your hormones)
• Sleep better and feel steady again

You’ll learn:

• Why traditional fasting advice fails postmenopausal women
• The 5-1-1, 4-2-1 Fat Loss, and 4-2-1 Proges...

If fasting has ever left you anxious, inflamed, or feeling like your body just isn’t cooperating…this episode is for you.

We’re walking through the exact reason why most fasting advice doesn’t work for cycling women—and how to finally make fasting a tool for healing, not harm.

You’ll learn:
• Why women’s hormones require a different fasting approach than men’s
• What happens in each phase of your cycle—and how to adjust your ...

What happens when the “healthy habits” feel out of reach…and everything in life feels heavy?

In this episode, I’m joined by one of my dearest friends—and our Kingdom Life Coach inside the membership—Shay Greenwood. Shay opens up about what it looked like to go from avoiding exercise and feeling overwhelmed by food choices…to becoming someone who moves with purpose, nourishes her body with confidence, and encourages women to do the s...

If you’re exhausted but can’t seem to slow down…
If you’re eating clean but still holding onto belly fat…
If you’re waking up at 3am wired with anxious thoughts…

This episode will help you understand what’s really going on inside your body—and why your symptoms aren’t a sign of failure, but signals that you need support.

Inside this solo episode, I break down:

• What cortisol actually is (hint: it’s not the villain)
• How ...

If your brain feels like it’s buffering by 10am...
If you need caffeine to survive the afternoon...
If you feel like you’re dragging through your day—but can’t fall asleep at night...

This episode is for you.

We’re talking about the real, biological reasons why your energy is tanking—especially if you're over 35—and why the “just push through it” approach isn’t working. From blood sugar swings to stress hormones to nutri...

You’ve cut calories. You’ve upped your workouts.
You’re eating clean, tracking everything, and pushing harder…
But your body still isn’t responding.

This episode is for the woman doing everything “right” and still not seeing results.

We’re breaking down:

• Why “eat less, move more” fails so many women over 35
• How hormones, stress, and nutrient deficiencies change everything
• What your body is really tracking (hint: it’s not cal...

If you’ve ever walked out of a doctor’s office with “normal” labs… but felt anything but normal in your body—this episode is for you.

In this kickoff to The Nourish to Thrive Podcast, I’m sharing:

• My personal story of exhaustion, weight gain, and confusing labs
• What happened when I finally got the right kind of support
• The real reasons women feel dismissed, discouraged, and stuck
• And how functional nutrition and faith helped me recl...

Welcome to The Nourish to Thrive Podcast—faith-forward, science-backed wellness for women who want more energy, less weight, and real answers.

I’m Tanya Pennington-Miller, a Functional Nutritional Therapy Practitioner and Functional Blood Chemistry Specialist with a master’s in Applied Clinical Nutrition.

If you’ve ever been told your labs are “normal” but still feel tired, bloated, or stuck in a body that doesn’t feel like your own…...