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 powerful hormone regulators God built into your body
• How it impacts cortisol, melatonin, thyroid function, energy, mood, and even weight
• What happens when you skip it (flat cortisol curve, restless nights, brain fog, cravings)
• Simple, practical ways to get morning light—even if you wake before sunrise
• How I personally use my Luminette 3 light therapy glasses for early mornings, travel, and jet lag

👉🏼 I love these so much that I reached out to the company for a discount for you. At the time of this recording, you can save 15%. Grab them by clicking here.

🫶🏼 Let’s Stay Connected
📸 @tanya.pennington.miller on Instagram
💻 nourishtothrive.com

And don’t forget to follow the show so you never miss an episode.

ROOTED IN FAITH. BACKED BY SCIENCE.

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:

• What cortisol really is and how it works in your body
• Why “healthy” workouts can backfire when your system is already depleted
• The signs your training is working against you (not for you)
• How to fuel before and after exercise for recovery and results
• My personal Adrenal Cocktail recipe to support stress resilience and mineral balance (see below!)
• How to train in rhythm with your hormones and respect the season you’re in

Your body isn’t the problem. The world says “push harder,” but God says “Come to Me.” In this episode, you’ll learn how to train smarter, honor your season, and rebuild strength in a way that truly supports your hormones, metabolism, and spirit.

Adrenal Cocktail Recipe (my go-to)

• 12 oz unsweetened coconut water
• 1–2 tsp Camu Camu powder (Vitamin C support)
• 1 tsp Organic Fermented Fruits (antioxidants + gut support)
• 1 scoop Multi Collagen Peptides (amino acids + tissue repair)
• ¼ tsp Celtic Sea Salt Potassium Pink Cave Salt (sodium, potassium + trace minerals)
• Ice, shake, and enjoy!

👉🏼 Grab the exact ingredients I use by clicking here

If you don't already have a profile you can set one up and place an order. You will receive 10% off on all orders.

🫶🏼 Let’s Stay Connected
📸 @tanya.pennington.miller on Instagram
💻 nourishtothrive.com

And don’t forget to follow the show so you never miss an episode.

ROOTED IN FAITH. BACKED BY SCIENCE.

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:

• Where the “do it all” narrative started (and how it morphed into pressure)
• What it’s actually doing to your hormones, nervous system, and metabolism
• Why rest isn’t weakness—it’s wisdom, obedience, and spiritual warfare
• Four tangible ways to rebuild your rhythms so you’re supported, not surviving

This isn’t about doing less with your life.
It’s about building a life you can actually sustain, physically, emotionally, and spiritually.

Because God’s not leaving your health out of His plans.
And your healing doesn’t begin with more hustle...it begins with real rest.

🫶🏼 Let’s Stay Connected
📸 @tanya.pennington.miller on Instagram
💻 nourishtothrive.com

And don’t forget to follow the show so you never miss an episode.

ROOTED IN FAITH. BACKED BY SCIENCE.

🍽️ 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 carbs during my luteal phase
• My favorite hydration strategies and adrenal cocktail recipe
• And why none of this is about being “perfect”

This isn’t a strict plan to follow. It’s a real-life rhythm rooted in intention and I hope it helps spark some new ideas for the season you’re in.

💛 Plus, I’m linking to some of my favorite resources below in case you want to try what I use and love:

☕ Peak State Coffee (my favorite hormone-supportive blend)
👓 Luminette 3 Light Therapy Glasses

For these, it will prompt you to create an account and you will automatically receive 10% off. You can purchase all products listed, or hand-pick the ones you want.

💪 My Pre-Workout Mix (BCAAs, creatine & electrolytes)
💧 Trace Mineral Drops
🍊 Adrenal Cocktail Ingredients

🫶🏼 Let’s Stay Connected
📸 @tanya.pennington.miller on Instagram
💻 nourishtothrive.com

And don’t forget to follow the show so you never miss an episode.

ROOTED IN FAITH. BACKED BY SCIENCE.

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, cortisol, and fat storage
• Sneaky gut symptoms that most women overlook
• What testing I use in my practice when the basics aren’t working
• 5 simple, high-impact shifts to support your gut (without overhauling everything)

And of course, we’ll zoom out with a faith-rooted reminder that your body isn’t failing you. It’s communicating.

This one’s for the woman who feels like she’s checked every box…and still doesn’t feel well.

I also talk about the need for an Ox Bile supplement if you no longer have your gallbladder and promise you a link to my #1 choice supplement. You can click here for that.

Simply create yourself an account if you don't already have one and you'll receive 10% off.

🎧 Tune in now and let’s get to the root.

🫶🏼 Let’s Stay Connected
📸 @tanya.pennington.miller on Instagram
💻 nourishtothrive.com

And don’t forget to follow the show so you never miss an episode.

ROOTED IN FAITH. BACKED BY SCIENCE.

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 encouraging you
• How striving for healing can quietly become idolatry
• What scripture actually says about rest, surrender, and trust
• And how to find peace—even while you’re still waiting for breakthrough

If you’ve been feeling disconnected from your peace—even while doing all the “right” things—this episode is your permission to pause.

This isn’t a break from healing.
It’s a return to where true healing starts.

🫶🏼 Let’s Stay Connected
📸 @tanya.pennington.miller on Instagram
💻 nourishtothrive.com

And don’t forget to follow the show so you never miss an episode.

ROOTED IN FAITH. BACKED BY SCIENCE.

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 everything
• How to advocate for yourself without feeling crazy
• And what functional interpretation can reveal that your doctor likely missed

You’ll leave this episode equipped with the right questions to ask, the symptoms to track, and the clarity to finally feel seen, heard, and supported.

🎧 Let’s dig into the labs that actually matter.

🫶🏼 Let’s Stay Connected
📸 @tanya.pennington.miller on Instagram
💻 nourishtothrive.com

And don’t forget to follow the show so you never miss an episode.

ROOTED IN FAITH. BACKED BY SCIENCE.

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 better, lose weight, and regain their energy

• And how the 21-Day Primal Reset works—especially for women over 35 who feel stuck

At the end of this training, I open enrollment for my 21-Day Primal Reset—and if you’re listening in real time, the doors are officially open right now.

👉 Sign up here: tanyapenningtonmiller.com/primalreset

(And if you’re catching this later, that link will also let you join the waitlist for the next round!)

🫶🏼 Let’s Stay Connected
📸 @tanya.pennington.miller on Instagram
💻 nourishtothrive.com

And don’t forget to follow the show so you never miss an episode.

ROOTED IN FAITH. BACKED BY SCIENCE.

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 Progesterone-Supportive rhythms
• How to know which fasting rhythm is right for you right now
• What to pair with fasting to get the best results

This season of life isn’t a setback—it’s a recalibration. And when you give your body the right support, it responds beautifully.

🎙 NEXT STEP

Join my free training: The Real Reason You’re Not Losing Weight (and how to reset your metabolism in 21 days)

The class is happening Thursday, July 24th, and it’s where I’ll connect all the dots for you.

If you’re ready for a full reset, my 21-Day Primal Reset works beautifully for postmenopausal women—and you’ll get my Rooted in Rhythm Fasting Blueprint FREE when you join.

🛠️ SUPPLEMENTS I MENTIONED IN THIS EPISODE

• Optimal Electrolytes by Seeking Health – Clean, well-balanced electrolytes to support energy and hydration.
• Daytime HPA by Gaia Pro – Adaptogen blend for regulating cortisol and improving stress resilience.
• Seriphos by Interplexus – Phosphatidylserine for calming elevated nighttime cortisol and improving sleep.
• Digestzymes by Designs for Health – Digestive enzyme blend to help break down protein and ease bloating.

🫶🏼 Let’s Stay Connected
📸 @tanya.pennington.miller on Instagram
💻 nourishtothrive.com

And don’t forget to follow the show so you never miss an episode.

ROOTED IN FAITH. BACKED BY SCIENCE.

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 fasting rhythm accordingly
• The most common fasting mistakes that leave women more depleted than energized
• How to start fasting in a way that aligns with your hormones, your season, and your stress load

Whether you’ve tried intermittent fasting and felt worse, or you’ve been too nervous to start—this episode will show you that it’s not about more discipline… it’s about better strategy.

🎙 I also introduce you to my Rooted in Rhythm Primal Fasting Blueprint—a week-by-week guide to fasting for cycling and perimenopausal women.

📣 Want it for free? Join me for my upcoming FREE Masterclass on July 24th:
The Real Reason You Can’t Lose Weight (Even When You’re Doing Everything Right).
Inside, I’ll show you how to reset your metabolism in just 21 days—and you’ll receive the full Blueprint as a bonus when you join the Primal Reset.

🖇️ Sign up for the masterclass now—CLICK HERE!

Here is the full link like to sign up: https://www.tanyapenningtonmiller.com/freetraining

Until next time, stay rooted in truth and nourished in grace. 💛

🫶🏼 Let’s Stay Connected
📸 @tanya.pennington.miller on Instagram
💻 nourishtothrive.com

And don’t forget to follow the show so you never miss an episode.

ROOTED IN FAITH. BACKED BY SCIENCE.