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

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 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, tirzepatide, and retatrutide, the real concerns around gut motility and muscle loss, what research shows about weight regain after stopping, and her honest position on when these tools may be appropriate and what they do not address. This is episode one of a four-part July series called Peptides: What You Need to Know. Next week in Episode 56, Tanya moves into a completely different part of the peptide world: the growth hormone releasing peptides that work by supporting the body's own production rather than overriding appetite. Mentioned in This Episode Digestive Enzymes: Tanya's go-to digestive enzyme recommendation for women on GLP-1 peptides.  🔗 [CLICK HERE] [https://us.fullscript.com/plans/tpennington-miller-digestzymes-digestive-enzymes] DNA Reset for Fat Loss Academy: Tanya's 12-week program using functional lab work and DNA testing to identify the root cause of weight loss resistance and hormonal imbalance. Enrollment opens early 2027.  🔗 [CLICK HERE] [https://www.nourishtothrive.com/en/dna-reset-for-fat-loss-academy/sign-up] 🫶🏼 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.

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 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 conversations leave out, the one supplement she recommends for women in perimenopause and menopause, why intermittent fasting without the right foundation can increase cortisol burden in women with shifting hormones, and what is missing from the standard lab panel when results say normal and the body says otherwise. This is the first Q&A episode on the Nourish to Thrive podcast and a bridge into an in-depth July series on peptides. If these questions have been circling in your mind, this is a grounding place to start. MENTIONED IN THIS EPISODE Femmenessence Pro by Symphony Natural Health: Tanya's top supplement recommendation for women in perimenopause and menopause. The collection includes three formulas based on where you are in your hormonal transition. Use her link to shop the collection and receive 10% off your order.  🔗 [CLICK HERE] [https://us.fullscript.com/plans/tpennington-miller-the-femmenessencepro-collection] 🫶🏼 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.

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 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 detection, why HRV trends matter more than single-night readings, and how to stop letting a number on a screen override what your body is already telling you. This is the series closer, and it ties together everything covered in episodes one through three on HRV, sleep architecture, and circadian rhythm. A practical, grounding finish to a month of deep teaching. MENTIONED IN THIS EPISODE Oura Ring: Track your circadian patterns, HRV, sleep stages, and more. Create a free profile through my link and receive 10% off: 🔗 [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.

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. 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 life consistently disrupts this system, why women over 35 are especially vulnerable to circadian disruption, and what you can realistically do to bring your body clock back into alignment without moving into the woods. This is episode three of a four-part June series on sleep metrics. Each episode builds on the last, and this one connects the dots between everything covered so far. MENTIONED IN THIS EPISODE Oura Ring: Track your circadian patterns, HRV, sleep stages, and more. Create a free profile through my link and receive 10% off: 🔗 [CLICK HERE] [https://us.fullscript.com/plans/tpennington-miller-oura-ring] Luminette 3 Light Therapy Glasses: My favorite tool for morning light exposure, especially during dark winter months. Save 15% here: 🔗 [CLICK HERE] [https://myluminette.com/discount/TANYAPENNINGTON-MILLER15?ref=bmwariyx] Blue Light Blocking Glasses: For evenings when you can't step away from screens. Save 10% here: 🔗 [CLICK HERE] [https://www.blockbluelight.com/?ref=tanya.pennington.miller] 🫶🏼 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.

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.