The Nourish to Thrive Podcast

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] [https://us.fullscript.com/plans/tpennington-miller-oura-ring] 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] [https://us.fullscript.com/plans/tpennington-miller-sleep-combo] 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller [https://www.instagram.com/tanya.pennington.miller] on Instagram 💻 nourishtothrive.com [https://www.nourishtothrive.com/] And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

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] [https://us.fullscript.com/plans/tpennington-miller-oura-ring] 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller [https://www.instagram.com/tanya.pennington.miller] on Instagram 💻 nourishtothrive.com [https://www.nourishtothrive.com/] And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

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 [https://www.instagram.com/tanya.pennington.miller] on Instagram 💻 nourishtothrive.com [https://www.nourishtothrive.com/] And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

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] [https://us.fullscript.com/plans/tpennington-miller-optimal-electrolytes] Create a profile and receive 10% off automatically. 🫶🏼 Let’s Stay Connected 📸 @tanya.pennington.miller [https://www.instagram.com/tanya.pennington.miller] on Instagram 💻 nourishtothrive.com [https://www.nourishtothrive.com/] And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.

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 [https://www.instagram.com/tanya.pennington.miller] on Instagram 💻 nourishtothrive.com [https://www.nourishtothrive.com/] And don’t forget to follow the show so you never miss an episode. ROOTED IN FAITH. BACKED BY SCIENCE.