Nourish to Thrive: Tanya Pennington-Miller

12/03/2022

ENROLLMENT IS OPEN!

DNA Reset for Fat Loss is open for enrollment!!
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Space is limited and time is limited.
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Enrollment will be open for 1 week or until spots are filled.
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We are already over halfway full!
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Link to learn more is in the comments.

Unlocking your blueprint to finally achieving permanent stubborn weight loss.

11/30/2022

I went "live" on Monday to talk about how to FINALLY achieve permanent stubborn weight loss by unlocking your genetic code.

I go "live" again today and thought I'd post the first video here in case you're not in my group and missed it.

I’ll put the link to my private group in the comments below if you’d like to join.

Why lab testing (beyond what your doctor orders) and DNA testing are the answer to finally achieving permanent stubborn weight loss.I have a program launchin...

11/28/2022

DNA Reset for Fat Loss goes "live" this week!

I have been creating this signature program to help YOU unlock YOUR genetic code to weight loss.

I'm going "live" at 10a PST in my FB group and I'll put the link in the comments here if you'd like to join.

The recording will in there to watch later in the day if you can't make it "live."

This program is for the ladies only...sorry boys!

09/29/2022

Did you know that there are many inactive (harmful) ingredients found in common OTC supplements?

Many of these filler and binding agent ingredients do more harm than good.

The top ones to watch out for:

📍Genetically modified corn starch
📍Talc
📍BHT
📍Yellow 6 Lake
📍Red 40 Lake
📍Hydrogenated palm oil
📍Maltodextrin
📍Crospovidone
📍Sodium Benzoate
📍Sodium Aluminosilicate

The sad thing is that often, these “inactive'' ingredients are in larger quantities than the actual active (helpful) ingredients.👀

This is why it’s critical to purchase professional grade supplements through a practitioner that have high standards and don’t contain any of these harmful ingredients.

Want to know my favorite brands? You can check out the ‘practitioner only’ supplements in my bio.

09/27/2022

🎲 Getting on the right thyroid medications can be a game-changer

It is common for synthetic thyroid hormones to be prescribed.

In general, there are two types of medication:

💊T4-only Medication 👉Synthroid®
Levothyroxine (generic) is a man-made T4 hormone that can do wonders for some people’s symptoms but it may be completely worthless for other people’s thyroid symptoms. One reason is due to poor absorption and the other is genetics! There are some SNPs that make Levothyroxine a bad fit for some.

👉Tirosint®
Is a gluten and dairy-free and hypoallergenic T4-only hormone medication for those with multiple intolerances.

💊T4/T3 Combination Medications
Some people may not convert T4 to T3 properly. This can be for various reasons:
😣Stress
😣Nutrient deficiencies
😣Debilitated liver & gut activity

Natural Dessicated Thyroid (NDT) is a T4/T3 medication derived from the thyroid gland of pigs and is considered to be bioidentical hormones.

NDT medications also contain the thyroid hormones T1 and T2, which may have some physiological activity as well.

Many patients who did not feel well on conventional treatments have reported feeling much better after switching to a NDT medication like Armour®, Nature-Throid® or WP Thyroid®.

Two things to keep in mind about NDT:
❗Doctors might be resistant to the use of NDT, since 30 years ago it was way harder to identify the exact amounts of thyroid hormones in their product, but that's not the case now.

❗Some may have ethical objections to using animal-derived natural desiccated products.

Furthermore, Thyroid hormone therapy should be individualized. You should work with an open-minded physician to find the thyroid medication that works best for you.

NOTE: if you have Hashimoto’s, thyroid medication is not the only thing you should be doing to support your thyroid! At the root of it, Hashimoto’s is an IMMUNE system problem, not a thyroid problem. Addressing immune system health is KEY to supporting Hashimoto’s.

Make sure to save this post to bring this topic up with your practitioner if your thyroid meds are not helping you.

09/22/2022

Do you have achy joints?

Could nightshades be responsible?

Nightshades are a family of plants that contain alkaloids.

Edible nightshades include:

💥 Tomatoes
💥 Regular potatoes (not sweet)
💥 Bell peppers
💥 Cayenne pepper
💥 Paprika
💥 Goji berries
💥 Ashwagandha
💥 Tomatillos
💥 Okra
(Even to***co is considered a nightshade!)

In large amounts alkaloids can be poisonous. (This is why green potatoes are considered toxic)

While none of these plants have high enough levels to be toxic, it is thought that they can increase inflammation in certain individuals.

Who may benefit from cutting out nightshades:
📌 Those with any type of arthritis (osteo or RA)
📌 Those with known autoimmunity
📌 Those who have tried a basic elimination diet, but still seemed to react to food

Even small irritants like the alkaloids found in nightshades, can irritate and increase symptoms in those who have more sensitive systems to begin with.

If you want to try to see if nightshades are a problem for you, you can eliminate them as a part of an elimination diet for 21 days and then slowly reintroduce each one, one at a time.

If you notice that your symptoms increase after reintroducing the nightshades, then it could indicate that they are adding to your overall inflammatory load.

Have you heard about nightshades before? Comment YES or NO!

09/20/2022

If your blood sugars are not balanced, working on anything else is in vain.

>>> Blood Sugar Issues

09/15/2022

Do you know which foods cause chronic inflammation?

While not all inflammation is bad, chronic inflammation is the root of health problems for many people.

There are multiple causes for long-term systemic inflammation, but an especially common factor is diet.

Our standard diets are chock-full of inflammatory foods that create an environment of low-grade, highly damaging inflammation throughout our bodies.

Left unchecked, this can lead to severe diseases.

👉 Take a look at your diet and cut out the following foods to reduce your inflammatory load:

❌ Sugar, which goes by many labels including fructose and sucrose.

❌ Unhealthy saturated fats - for example, trans fats are found in many processed foods.

❌ Excessive omega-6 fats. You need a small amount, but it's easy to get too many from foods like mayonnaise, vegetable oils, and salad dressings.

❌ Refined carbohydrates, which are found in many snacks like crackers, bread, and other high-glycemic foods.

❌ MSG, which triggers two pathways of chronic inflammation and is often present in fast and Asian foods.

❌ Gluten, which many are sensitive to and is especially problematic for those with Celiac.

❌ Alcohol, which taxes your organs while causing inflammation.

❌ Aspartame and other artificial sweeteners, can trigger an inflammatory response in some people.

Many of these foods might taste good, but the long-term harm from the chronic inflammation they cause isn't worth it.

Clean up your diet and enjoy the perks of reduced chronic inflammation.

Make sure to save this list of inflammatory foods!

09/13/2022

🦠 Did you know your microbiome can impact anxiety?

The WHO estimates that 264 million adults worldwide experience anxiety, and of those adults, 63% of them are female.

Anxiety symptoms can include:

❌Racing thoughts
❌Procrastination
❌Socially anxious
❌Problems sleeping
❌Irritability
❌Over-thinking

And the list goes on…

🤔But what if I told you that HOW an individual nourishes the microbes that reside in their gut, can decrease or increase symptoms of anxiety?

The microbiome is the genetic material of all the microbes - bacteria, fungi, protozoa and viruses - that reside inside the human body. Recent research suggests that they play a significant role in the development, treatment and prevention of anxiety.

This can happen through a signaling called the “gut-brain axis”👇

↪️An individual is experiencing feelings of stress.
↪️The microbiome then communicates with the brain using the vagus nerve.
↪️Inflammation then occurs in the gut.
↪️The inflammation can contribute to anxiety.

By supporting the gut, research suggests you may be able to inhibit the release of cortisol, weakening the stress response that leads to anxiety.

You can start nourishing your microbiome, and as a result, reduce your anxiety today by:

✅Taking probiotics.
✅Taking prebiotics/eating prebiotic rich veggies
✅Including fermented foods
✅Incorporating collagen
✅Limiting sugar intake
✅Being mindful of antibiotics

Were you aware that the microbiome can impact anxiety?

09/08/2022

🥣 Bone Broth has healing powers!

Bone broth is made by cooking the bones of animals (chicken or beef) to release nutrients.

Known as the gold liquid, it can help you deal with a wide variety of conditions.

Recent research claims that chicken soup has components that act as an anti-inflammatory that can, in theory, reduce symptoms of illness.

Bones contain an abundance of nutrients like:
🦴 Collagen
🦴 Gelatin
🦴 Glycine
🦴 Proline
🦴 Glucosamine
🦴 Minerals

I use bone broth in my client protocols regularly to strengthen gut health.

The intestine helps the immune system recognize foreign invaders from self-antigens, preventing autoimmune reactions.
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Leaky gut is a very common condition found in people with those with immune dysregulation, and results in an increased permeability of the small intestine, allowing unwanted substances to enter circulation in the body.
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This irritation may interrupt the immune system’s ability to regulate itself and put the body into an “attack mode”.
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One’s diet should include essential nutrients, some of them found in bone broth, that may help rebuild the intestinal lining.
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Gelatin in bone broth helps to seal the junctions in the intestines so they are no longer permeable.
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The foreign invaders can no longer pass through the intestinal wall and inflame the immune system protecting the intestinal wall from being damaged.

Not yet convinced? Here’s some additional benefits:

💥Bone and Joint Health
Collagen helps reduce joint pain and osteoporosis.

💥Metabolic Health
Glycine helps blood sugar regulation by controlling the production of glucose in the liver.

💥Skin Health
Collagen consumption can significantly improve skin elasticity and moisture content.

💥Brain Health
Healthy fats provide raw material for the brain in addition to having important nutrients like glycine and calcium.

Have you tried bone broth?

09/06/2022

Want to make your kitchen less toxic?

➡️ Make these swaps!

(Make sure to save this post!)

Environmental toxins can impact almost every single system in the body including:

❌ Hormones
❌ Cardiovascular system
❌ Respiratory system
❌ Brain health / nervous system
❌ Mitochondrial health
❌ + so much more

While we can’t control everything in our lives and eliminate all exposure to environmental toxins, there are strategies that CAN implement to at least reduce our exposure.

Let’s start with the kitchen!

✅Swap out plastic food containers for glass or stainless steel options.

✅Swap out non-stick, Teflon cookware for ceramic, stainless steel, glass, or cast iron.

✅Instead of tap water, get yourself a high quality filter.

✅Ditch the plastic wrap and tin foil for a reusable food wrap such as one made out of beeswax

✅Ditch the fragrance filled trash bags for ones without scent.

✅Swap out toxic conventional cleaners for non-toxic options. (Baking soda, vinegar, and lemon are great alternatives!)

✅Ditch your plastic cutting boards for a wood or glass option.

Which one of these tips are you going to focus on?

08/31/2022

📝 A daily routine to support your mitochondria

💪 Wake up and break a sweat. Do a short high intensity workout (~10 minutes).

🚿 Take a shower and end with 30 seconds of cold water.

💄 Get ready for the day using “clean” hygiene and beauty products free of environmental toxins.

🍳 Eat a protein rich breakfast after a minimum of a 12 hour fast from the night before. Scrambled eggs with vegetables is a great mitochondrial supportive breakfast.

🔴Take your mitochondria support supplements with or after breakfast. (Scroll back a few posts to see the top supplements!)

💨Boost oxygen levels in your mitochondria by taking a mid-morning 2-5 minute deep breathing break.

🍵Sip on some green tea while you are working.

🥗For lunch have a salmon salad with leafy greens, red cabbage, seeds, pomegranate seeds, drizzled with extra virgin olive oil.

💨Boost oxygen levels in your mitochondria by taking a mid-afternoon 2-5 minute deep breathing break.

🥦 For dinner, make a stir fry with grass fed beef, broccoli, cabbage, and bell peppers.

🫐 Feel like dessert? Grab a handful of antioxidant rich blueberries.

💤 Aim to go to bed by 10 pm and wake up 6 am for a full 8 hours of sleep.

Was this type of post helpful? Let me know below!

08/29/2022

Eat these foods to give your energy factories a power boost!⚡️

❇️Blueberries
The antioxidant anthocyanin found in blueberries can help protect mitochondria from oxidative stress.

❇️ Cruciferous vegetables
Veggies like cabbage, broccoli, and cauliflower support your body’s ability to produce glutathione which is the body’s master antioxidant and can help protect mitochondria from free-radical damage.

❇️ Grass fed beef
Grass fed beef is rich in CoQ10, and helps the mitochondria in making ATP (energy).

❇️Avocado
Avocados are rich in healthy fats which help to protect and repair mitochondria.

❇️Salmon
Salmon is rich in omega 3’s and b vitamins which support mitochondria.

❇️Green tea
The polyphenols in green tea have been shown to protect, enhance the function, and repair damage in mitochondria.

❇️Pomegranates
The compounds punicalagins and ellagitannins found in pomegranates have been found to help rejuvenate mitochondria and prevent damage due to oxidative stress.

AVOID these foods:
❌ Sugar
❌ Foods covered in pesticides
❌ Refined grains
❌ Processed foods
❌ Alcohol

Which one of these foods is your favorite?

08/26/2022

⚡️The top supplements to support your energy production cells: Mitochondria!⚡️

🔴Alpha-lipoic acid
Alpha-lipoic acid is an important cofactor of many mitochondrial functions. In addition, it can act as an antioxidant which reduces inflammation that can damage mitochondria cells.

🔴Magnesium
Magnesium is essential for 300+ processes within the human body, so it’s no surprise that it can also support mitochondria. It’s thought to support the mitochondria in two ways:
- as an antioxidant that helps to reduce overall levels of reactive oxygen species.
- as an important cofactor for many cellular reactions. In fact, ATP (the energy that mitochondria produce) needs to be attached to a magnesium ion to “biologically active” in the body!

🔴Resveratrol
Resveratrol is a polyphenol that acts as an antioxidant in the body. It has been found to support the growth of new mitochondria and enhance overall function.

🔴CoQ10
CoQ10 is the star nutrient for mitochondrial health. CoQ10 is typically produced by your body and then the mitochondria stores it. It then helps the mitochondria in making ATP (energy). In addition, it also acts as an antioxidant and can bind to free radicals. Excessive free radicals in the body can negatively impact mitochondrial function. By supplementing with CoQ10, this can support your mitochondria to function better.

🔴N-acetyl-cysteine (NAC)
In some animal studies, NAC was found to support mitochondria by decreasing levels of oxidative stress within the body.

🔴Omega 3 Fatty Acids
Research has found that omega 3’s have a positive impact on the membranes of mitochondria and can help to reduce mitochondrial dysfunction.

NOTE: always consult with your practitioner before starting or stopping any supplements.

Be sure to save this post!

08/24/2022

What are you reaching for to stay hydrated this summer?

❌Gatorade?
❌Propel?
❌Other “sports drinks”

During the hot summer months, it’s especially important to stay hydrated and often water just isn’t going to cut it.

The body loses important minerals when it sweats like:
📌 Magnesium
📌 Calcium
📌 Phosphate
📌 Sodium
📌 Potassium
📌 Chloride

These important minerals are essential for helping to keep the body in balance. The benefits of electrolytes:
✅ Helps regulate nerve signaling
✅ Balances the body’s pH
✅ Hydrates
✅ Supports muscle function

Signs of low electrolytes include:
🚩Dizziness
🚩Headaches
🚩Excess fatigue
🚩Abnormal heart rate
🚩Muscle cramps
🚩Fainting
🚩Nausea
🚩Mental confusion

You might have heard that you need to drink electrolytes to stay hydrated, especially during the summer months, so you pick up something like gatorade since it’s marketed to help you stay hydrated.

However, gatorade, like many sports drinks are full of excessive sugar and unwanted ingredients like food dyes.👀

The best natural ways to include electrolytes in your beverages this summer:
➡️ Coconut water - rich in electrolytes and low in sugar. (opt for one with no added sugar)
➡️ DIY electrolyte drink - add a pinch of high quality salt, lemon, and a dash of honey.
➡️ Use a high quality electrolyte powder – I prefer Re-Lyte by Redmond Life.

Know someone who could benefit from this information? Share this post with them!

08/22/2022

7️⃣ Tips for more energy!

✔︎ Get moving!
Exercise is key to improving mitochondrial health. Muscle cells tend to have a large energy expenditure so there are more mitochondria associated with them. The best types of movement to support the mitochondrial include interval training and strength training. However, when you are recovering from poorly functioning mitochondria, it’s important to start slow and build up your endurance and strength over time.

✔︎Don’t overeat
Too much “energy” in the body from overeating (and inactivity) can lead to oxidative stress that damages the mitochondria. Aim to stop eating when you feel 80% full.

✔︎Intermittent fasting
Time restricted eating or intermittent fasting has been linked to preventing and restoring damage to mitochondria. If you’re new to fasting, I always recommend starting with a basic 12 hour fast overnight and customize it from there. And for women over 40, I prefer your fasting window be in the later part of the day as opposed to the morning.

✔︎ Minimize environmental toxin exposure.
Various environmental toxins like pesticides, cigarette smoke, heavy metals, and more have been associated with a decrease in enzymes that help the mitochondria produce energy. These toxins can also lead to excess oxidative stress in the body which also impacts mitochondrial function.

✔︎ Sleep
Your body detoxifies while you sleep.. If you’re not getting enough quality or quantity of sleep, the waste removal system can’t properly clear out the toxins. This toxic build up can reduce the function of the mitochondria. Aim for at least 7 hours of sleep.

✔︎ Cold exposure
Cold exposure has been shown to promote mitochondrial production. This could look like ending the last 30 seconds of your shower with cold water, jumping in a cold body of water like a lake, or taking an ice bath.

✔︎ Sauna
Infrared sauna use can potentially support mitochondrial health. One study found that frequent exposure to the heat stress from a sauna increased the function of mitochondria.

Make sure to save this post to refer back to!

08/19/2022

Mitochondrial dysfunction can be due to both:

❌A decrease in efficiency of the mitochondria
❌A reduction in the overall number of mitochondria

Things that impact mitochondrial function negatively:

🔎 Lack of sleep
Many studies have found that disrupted sleep can have a negative impact on mitochondria function. If you consistently get less than seven hours of sleep can impact your mitochondria.

🔎 Microbiome dysbiosis
By-products of digestion such as short chain fatty acids help support energy production and mitochondria help support the integrity of the intestinal wall. When the microbiome is disrupted, this can impact mitochondrial function.

🔎 Mental stress
Chronic mental/emotional stress can impact mitochondria by making the cell membranes swell and become distended. In addition, the chemical byproducts of the stress response in the body can also impact the structural integrity of mitochondria, which then impacts overall function.

🔎 Inflammation
When the body produces an inflammatory response, macrophages (immune cells that “respond” to an “invasion” or inflammation in the body) switches the mitochondria function from producing energy to producing reactive oxygen species (ROS) -- which further increases inflammation levels. While this is a necessary AND beneficial response to acute situtions, when chronic inflammation is present, the excess ROS can damage cells.

🔎 Processed foods
A diet full of processed foods full of carbohydrates can put a strain on mitochondria.

🔎 Sedentary lifestyle
The largest amounts of mitochondria are found in muscle cells. If there is low muscle mass, the amount of energy being produced by the mitochondria is smaller.

🔎 Environmental toxins
More and more research is finding that toxins, everything from environmental pollutants to certain pharmaceuticals impact mitochondrial function.

🔎 Insulin resistance
Insulin resistance can lead to mitochondrial damage and mitochondrial dysfunction can lead to insulin resistance.

So much is within our control! Remember, if you want balanced hormones, you want an abundance of healthy mitochondria.

08/17/2022

Mitochondrial dysfunction can be due to both:

❌A decrease in efficiency of the mitochondria
❌A reduction in the overall number of mitochondria

Things that impact mitochondrial function negatively:

🔎 Lack of sleep
Many studies have found that disrupted sleep can have a negative impact on mitochondria function. If you consistently get less than seven hours of sleep can impact your mitochondria.

🔎 Microbiome dysbiosis
By-products of digestion such as short chain fatty acids help support energy production and mitochondria help support the integrity of the intestinal wall. When the microbiome is disrupted, this can impact mitochondrial function.

🔎 Mental stress
Chronic mental/emotional stress can impact mitochondria by making the cell membranes swell and become distended. In addition, the chemical byproducts of the stress response in the body can also impact the structural integrity of mitochondria, which then impacts overall function.

🔎 Inflammation
When the body produces an inflammatory response, macrophages (immune cells that “respond” to an “invasion” or inflammation in the body) switches the mitochondria function from producing energy to producing reactive oxygen species (ROS) -- which further increases inflammation levels. While this is a necessary AND beneficial response to acute situtions, when chronic inflammation is present, the excess ROS can damage cells.

🔎 Processed foods
A diet full of processed foods full of carbohydrates can put a strain on mitochondria.

🔎 Sedentary lifestyle
The largest amounts of mitochondria are found in muscle cells. If there is low muscle mass, the amount of energy being produced by the mitochondria is smaller.

🔎 Environmental toxins
More and more research is finding that toxins, everything from environmental pollutants to certain pharmaceuticals impact mitochondrial function.

🔎 Insulin resistance
Insulin resistance can lead to mitochondrial damage and mitochondrial dysfunction can lead to insulin resistance.

So much is within our control! Remember, if you want balanced hormones, you want an abundance of healthy mitochondria.