In today’s episode, we’re getting into a topic so many women ask me about — why fasting feels amazing at first…and then suddenly stops working.

If you’re in your late 30s, 40s, or 50s, or you’ve been feeling more tired, puffy, anxious, or wired-but-tired when you try to fast, this conversation is going to make everything click.

We’ll talk about what’s actually happening behind the scenes with cortisol, blood sugar, progesterone, thyroid function, and sleep...and why stress changes the rules for women. You’ll learn why skipping breakfast backfires, what’s going on when cravings or crashes hit, and how to rebuild a healthier fasting rhythm without sending your body deeper into survival mode.

And yes, we’re also talking about the kind of fasting that does move the needle, including when women are ready for a deeper reset like a 24–36 hour fast.

If you’ve been feeling confused about fasting, feeling like your body is fighting you, or wondering what’s “off,” this episode is going to bring so much clarity.

MENTIONED IN THIS EPISODE

Optimal Eloectrolytes by Seeking Health
• 🔗 Click here to save 10%

ConcenTrace Trace Minerals
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Create your own profile at the links above and save 10% on all supplements.

Join the DNA Reset for Fat Loss Academy Waitlist:
A 12-week, faith-rooted, science-backed program that includes a full comprehensive functional blood panel and DNA test kit. Doors open in the first quarter of 2026, and spots are extremely limited.
• 🔗 Click here to join the waitlist

🫶🏼 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 ever wondered whether walking “counts”…this episode will change the way you see movement forever.

Because walking isn’t just steps.
It’s physiology... hormone regulation...and nervous system healing.

And for so many women over 35, it’s the missing rhythm their bodies have been begging for.

In today’s episode, we unpack why walking is one of the simplest and most effective tools for supporting:

• Adrenal recovery & cortisol balance
• Blood sugar regulation & insulin sensitivity
• Thyroid function & metabolic health
• Estrogen clearance & inflammation reduction
• Nervous system calm, stress relief, and deeper sleep

You’ll also hear a piece of my personal story and how walking became a lifeline in my season of adrenal exhaustion…and how it played a role in my healing after nearly a decade of infertility.

Whether you’re an athlete who struggles to slow down, a high-achieving woman running on empty, or someone who wants to support your hormones without adding more intensity…this episode will meet you right where you are.

Walking isn’t about doing less.
It’s about helping your body feel safe again.

In This Episode You’ll Learn:

• Why walking is a cortisol modulator
• How walking after meals can lower blood sugar by up to 30%
• The connection between walking and thyroid hormone activation
• Why fat loss becomes easier when your body feels safe
• How walking rewires your nervous system and restores peace
• Practical, simple rhythms you can start this week

Mentioned in This Episode

🔗 Click here to Join the DNA Reset for Fat Loss Academy Waitlist

🫶🏼 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.

Feeling exhausted no matter how much you sleep?

Running on caffeine just to function even though your labs say “normal?"
In this episode, Tanya unpacks what chronic stress is really doing to your hormones, metabolism, and energy, and how to help your body find peace again.

You’ll learn:

• How the adrenal glands and HPA axis actually work (simplified)
• The difference between “good stress” and “constant output”
• Why your labs can look normal even when your body doesn’t feel it
• The early signs of adrenal imbalance most women miss
• How to rebuild rhythm, replenish minerals, and restore safety in your body
• The faith-rooted truth about rest, peace, and healing

Whether you’re in the thick of burnout or just beginning to recognize the signs, this episode will help you understand what’s happening inside your body, and how to come back into alignment with how God designed it to function.

Mentioned in This Episode

☀️ Luminette Light Therapy Glasses (15% off)
Morning light exposure is one of the most powerful ways to reset your cortisol rhythm and support adrenal recovery.
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(use code TANYAPENNINGTON-MILLER15 for 15% off)

💧 Seeking Health Optimal Electrolytes (10% off)
Mineral support is foundational for adrenal health.
These electrolytes help replenish sodium, magnesium, and potassium burned through by chronic stress.
🔗 Shop Optimal Electrolytes →
(create a profile at this link if you don't have one for 10% off)

☕️ Tanya’s Hormone-Balancing Coffee
A nourishing twist on your morning coffee that supports, not spikes, cortisol:

• 1 cup organic coffee
• 1 egg yolk
• 1 Tbsp grass-fed butter
• Splash of hemp milk or organic cream
• Dash of cinnamon
  
  

Froth and enjoy after your Morning Mojo drink for steady energy and adrenal support.

🍋 Morning Mojo Recipe
Start your day with hydration and minerals before caffeine:

• 16 oz warm water
• Juice of ¼ lemon
• ½ tsp Celtic sea salt
• 1 tsp apple cider vinegar

🫶🏼 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.

Most women are told that autoimmune disease “just happens.”
That their thyroid, joints, or skin have somehow turned against them.
But the truth is, your body isn’t broken...it’s overwhelmed.
And when your immune system gets confused, it’s a cry for help.

In this episode, I’m breaking down what’s really going on in autoimmune conditions like Graves’ and Hashimoto’s and why conventional medicine keeps missing the root cause.

You’ll learn:
✓ Why your immune system attacks in the first place
✓ How stress, gut health, and inflammation fuel the cycle
✓ What it actually takes to calm the immune fire instead of just medicating the symptoms
✓ How to start working with your body again, in alignment with how God designed it

Because healing isn’t about silencing your body.
It’s about listening to what it’s been trying to say all along.

If you’re ready to stop guessing and start understanding what’s really happening inside your body, join the waitlist for my DNA Reset for Fat Loss Academy. This is a 12-week, faith-rooted, science-backed program that helps women uncover their root causes and finally see lasting results.

🔗 Join the waitlist 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.

If you’ve been told your blood sugar or A1C looks “normal” but you still feel tired, inflamed, craving sugar, or carrying stubborn belly fat...this episode is for you.

Because what most doctors don’t test is the first domino in metabolic dysfunction: fasting insulin.

And without it, women spend years trying to “eat less, move more,” while their hormones quietly work against them.

In today’s episode, Tanya pulls back the curtain on the hidden hormone that’s driving fatigue, cravings, and midsection weight gain and shows you how to finally work with your body instead of against it.

You’ll learn:

• Why fasting insulin rises years before blood sugar or A1C do (and why most doctors never test it)
• The real science behind insulin resistance: simplified and explained in Tanya’s signature, no-fluff way
• Five hidden drivers that keep insulin high (even when you’re “doing everything right”)
• How stress, snacking, sleep, hidden sugars, and hormone shifts all play a role
• What it actually looks like to reverse insulin resistance through rhythm, not restriction
• And how faith and physiology come together...because peace doesn’t just heal your soul, it heals your metabolism

Mentioned in this Episode:

• 🔗 Luminette Light Therapy Glasses
  — my favorite tool for supporting circadian rhythm and insulin sensitivity through morning light exposure.
  Use code TANYAPENNINGTON-MILLER15 for 15% off your own pair.

Plus, Tanya shares why getting your fasting insulin tested is one of the most powerful steps you can take for your health, and how her upcoming DNA Reset for Fat Loss Academy (reopening Q1 2026) will help you dig even deeper with a full functional blood panel and DNA blueprint.

• 🔗 Join the DNA Reset for Fat Loss Academy waitlist 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.

We live in a culture that celebrates doing more...faster.
But somewhere along the way, “hard work” became “holy work,” and exhaustion started masquerading as excellence.

In today’s episode, we’re unpacking what happens when hustle takes the driver’s seat, and how it quietly pulls you out of alignment with God’s design.

You’ll hear:

•  Why women feel anxious, inflamed, and exhausted—and why it’s not because you need another prescription or productivity hack
•  The difference between holy drive and constant striving (and how to tell which one you’re living in)
•  What it looks like to reclaim Sabbath and rest as obedience, not weakness
•  Practical rhythms that help you return to peace—without losing your purpose

If you’ve been running on empty, feeling like slowing down might cost you your edge, this episode will remind you that you don’t have to prove your worth to partner with God’s plan.

Because He never asked you to do it all, rather, He asked you to walk with Him in all you do.

🫶🏼 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.

This week’s episode is a little different...it’s part personal, part practical, and all about what it really looks like to stay in rhythm when life takes you out of routine.

After a 9-day cruise with my husband and our 15-month-old daughter, I came home feeling good. Not sluggish, not bloated, not like I needed a “detox” to recover...just steady, strong, and aligned.

And it wasn’t because I tracked macros, skipped dessert, or stuck to a strict plan.
It’s because I carried my rhythms with me.

In this episode, I’m sharing exactly what helped me:

✓ The mindset shift that kept me grounded (even on vacation)
✓ How to move your body when travel throws off your routine
✓ The way I approached food—without guilt or restriction
✓ My go-to hydration and mineral support
✓ And yes… how I stayed regular the entire trip (without TMI!)

You’ll walk away with practical, grace-filled strategies you can take on any trip, and a reminder that when your rhythm is rooted, it travels with you.

💡 Mentioned in this episode:
🔗 Luminette 3 Light Therapy Glasses

Use code: TANYAPENNINGTON-MILLER15 (if the 15% discount doesn't auto-populate for you)

 — use light therapy anywhere to keep your circadian rhythm steady, even when traveling.

🫶🏼 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.

Sometimes God shows off in ways that are so creative, so unexpected, you can’t explain it any other way than a God flex.

In today’s episode, I’m sharing a personal story from my life...one that started with heartbreak and competition in business, and ended with God writing a love story I never could have imagined.

You’ll hear how a parking lot flyer meant to hurt my business became the very thing God used to bring my husband into my life. What I thought I was praying for—a few more customers—God multiplied into a husband, a family, and a legacy.

This is a story about mustard seed faith, the power of out loud declarations, and the reminder that God is always weaving details we can’t see yet.

📖 Scripture in this episode:
• Proverbs 18:21 - “The tongue has the power of life and death…”
• Matthew 17:20 - “If you have faith as small as a mustard seed…”
• Ephesians 3:20 - “Now to Him who is able to do immeasurably more…”

🙏🏼 What you’ll take away:
• Why speaking your faith out loud matters more than you realize
• How God can turn competition into calling
• Why no season of heartbreak is wasted in His hands

This one’s close to my heart and I can’t wait for you to hear it.

🫶🏼 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.

Lately, I’ve been noticing something I can’t ignore...women everywhere are being stirred. Some are picking up their Bibles again for the first time in years. Some are feeling convicted in ways they didn’t expect. And some are realizing the distractions that once numbed them don’t satisfy anymore.

This isn’t about hype, headlines, or a big tent revival somewhere else. It’s about the quiet, personal awakening God is stirring right here...in kitchens, living rooms, and hearts like yours and mine.

In today’s bonus episode, we’ll talk about:
• What spiritual awakening really means (and how Scripture describes it)
• The subtle signs you might already be experiencing in your own life
• The common distractions that get in the way...and how to push past them
• Practical ways to respond when God nudges you closer

And today I’m sharing something close to my heart: a new Bible study I’m leading called Rooted in the Word. It’s a come-as-you-are circle for women who want to draw closer to God without the pressure of keeping up or feeling behind.

👉 The study officially begins October 13th, and the sign-up link will be live by October 5th. Check back here for the link...or follow me on Instagram @tanya.pennington.miller to catch the announcement when it’s ready.

If you’ve been feeling the tug back to Him, then this episode is for you.

🫶🏼 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.

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 and melatonin work like a see-saw and how modern habits keep them stuck.

✓ The 4 biggest evening mistakes that sabotage your rest (and how to flip them).

✓ Simple shifts you can make tonight to finally sleep through the night.

✓ My own evening rhythm (and why it’s not perfect...but it works for me).

✓ A faith-rooted reminder that rest isn’t weakness...it’s obedience.

If you’ve been longing for deeper, uninterrupted sleep, these simple evening shifts could change everything.

🫶🏼 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.