Tea With Sophie: Health, Confidence, & Vitality For Women Over 50

Sophie Uliano
  • 5.0 (10)
  • Mental Health

Tea With Sophie is a weekly show for women over 50 who want to feel like themselves again—strong, energized, clear, and deeply connected to who they are in this season of life. If you’re feeling overwhelmed by conflicting health advice… frustrated that what used to work no longer does… or quietly wondering, “Why don’t I feel like me anymore?”—you’re in the right place. I’m Sophie Uliano, New York Times best-selling author, certified nutritionist, and mindset coach, and each week I’ll guide you through simple, powerful shifts across your body, your nervous system, and your identity—so you can age powerfully, without extremes, confusion, or burnout. This isn’t about chasing perfection or following another rigid plan. It’s about rebuilding self-trust, nourishing your body intelligently, and creating a version of you that feels radiant, grounded, and fully alive. So make yourself a cup of tea… and let’s begin.

  1. 6d ago

    Ep. 29 - Why Your Gut Changes After Menopause

    Has your digestion become worse since menopause? Perhaps you are suddenly experiencing more bloating, constipation, abdominal discomfort, or sensitivity to foods you have eaten for years. You are not necessarily imagining it—but the explanation is far more complex than simply having an “older” digestive system. In this episode of Tea with Sophie, I explain why your gut is not an isolated tube. Digestion involves your brain, nervous system, immune system, hormones, liver, pancreas, intestinal lining, and the vast microbial ecosystem living inside you. I explore the emerging science around menopause and the gut microbiome, including possible changes in microbial composition and diversity. I also explain the gut-brain axis, the enteric nervous system, the role of stress, and why my own severe IBS only began to resolve when the emotional turmoil in my life changed. Gut issues are multifactorial. They may be influenced by medical conditions, medications, food intolerances, hormonal changes, sleep, movement, stress, nutrition, and many other factors. That means the solution must be multifactorial and personalized too. You’ll leave with a simple five-pillar gut audit to help you identify the area of your life that may need the most support. I’m also hosting a live workshop for women over 50 tomorrow. We’ll explore why you may still feel stuck despite doing so many of the “right” things—and how to begin caring for your body as one integrated system. Join the workshop here. Persistent, severe, or newly developed digestive symptoms should always be evaluated by a qualified healthcare professional.

  2. Sep 2

    Ep. 28 - Belly Fat After 50: Why Your Waist May Matter More Than Your Weight

    What if the number women have been taught to watch most closely is not the number that tells us the most about our health? In this in-depth episode of Tea With Sophie, Sophie explores why weight and BMI can miss some of the most important metabolic changes happening in a woman’s body after menopause. She explains the difference between soft subcutaneous fat, deeper visceral fat, and ectopic fat that can accumulate inside organs such as the liver and pancreas. She also unpacks Professor Roy Taylor’s Personal Fat Threshold and Twin Cycle Hypothesis—and what they may help us understand about insulin resistance, hemoglobin A1c, fatty liver, and type 2 diabetes. In this episode, you’ll learn: Why menopause can change where your body stores fatWhy two women with the same BMI can have very different metabolic healthWhat waist circumference may reveal that the scale cannotThe difference between waist circumference and waist-to-hip ratioHow visceral and liver fat connect with insulin resistance and rising A1cWhy central adiposity is associated with greater postmenopausal breast-cancer riskWhether GLP-1 medications specifically target belly fatWhy preserving muscle is essential during weight loss after 50How Sophie has helped hundreds of women improve their waist circumference and metabolic health without GLP-1 medicationThe lifestyle foundations that can help reduce excess visceral fat over timeWhen Sophie recently polled her own YouTube community, 97% of the women who responded said they were not interested in taking a GLP-1 medication. While that is not a scientific survey of all women, it raises an important question: What can women do when they want to improve their metabolic health without medication? The answer is not one magical food, supplement, or workout. It is an intelligent and consistent approach to resistance training, daily movement, cardiovascular fitness, whole fiber-rich foods, adequate protein, sleep, alcohol, and overall energy balance. Most importantly, this is not another conversation about punishing your body or trying to recreate the stomach you had at 25. Your waist circumference is information. It is not your identity, and it is certainly not your worth. The real goal is not to become smaller. It is to become stronger, metabolically healthier, more capable, and fully alive in the decades ahead. Join Sophie’s upcoming live workshop for women over 50. This episode is for educational purposes only and is not intended to diagnose, treat, or replace individualized medical advice.

  3. Aug 26

    Ep. 27 - How to Get Your Spark Back After 50: The Power of Consistency

    What if getting your spark back after 50 has less to do with another supplement, morning routine, or wellness hack — and more to do with something decidedly less sexy? Consistency. In this episode of Tea with Sophie, I’m talking about why consistency may be one of the greatest superpowers we can develop in midlife—and why its best friend is discipline. Not punishment. Not being hard on yourself. But discipline as an act of self-care and self-love: learning to show up for yourself even when you don’t feel like it. I unpack the two biggest enemies of consistency—the negotiating voice inside your head and the distractions all around you—and why relying on motivation almost always sets us up to start and stop. I also share what’s happening for me as I write my fifth book, why I have to practice exactly what I teach, and the simple strategies I use to keep going when resistance kicks in. Most importantly, we’ll look at the connection between consistency and self-trust: Consistency creates evidence. Evidence creates self-trust. Self-trust creates confidence. And that confidence can change what you believe is possible for the rest of your life. My challenge to you? Choose one small promise you can make to yourself—and keep for the next 30 days.

  4. Aug 19

    Ep. 26 - How to Design Your Home to Make Healthy Habits Easier After 50

    What if the reason healthy habits feel so hard has less to do with willpower — and more to do with what’s around you? In this episode of Tea with Sophie, I’m talking about environmental design: intentionally setting up your home so that it supports the healthier, calmer, stronger woman you’re becoming. We’ll walk through your kitchen, bedroom, workout space, closet, and even the little corner where you go to breathe, journal or simply be quiet. I’ll show you simple ways to reduce friction, remove visual noise, make healthy choices easier, and create an environment that reinforces the habits — and the identity — you want to build. Because sometimes transformation isn’t about adding another supplement, gadget or wellness hack. Sometimes, it begins with one drawer, one shelf, one room — and creating space for the woman you’re becoming.

  5. Aug 12

    Ep. 25 - I Was Doing Everything Right… So Why Didn't I Feel Well? | Sandra's Story

    If you've ever thought: "I'm eating well... I'm exercising... so why don't I feel like myself?" This episode is for you. Today I'm joined by Sandra, an incredible woman who had already made many of the healthiest lifestyle choices possible long before joining my Ignite program. She'd been eating a whole-food, plant-based vegan diet for years, avoided ultra-processed foods, and genuinely cared about her health. Yet something was still missing. Recently retired and feeling stuck, Sandra knew she wanted more than just better health markers. She wanted energy, confidence, purpose, and joy. In this conversation, we explore what finally changed—and why lasting transformation isn't just about nutrition or exercise. It's about mindset, identity, community, and becoming the woman you want to be. If you've ever wondered why you still don't feel your best despite "doing everything right," I think you'll see yourself in Sandra's story. In this episode: Why eating well isn't always enoughThe hidden piece many healthy women are missingHow retirement can become a powerful new beginningWhy identity matters more than motivationHow small daily actions create lasting transformationThe role of community in creating lifelong changeWhy your next chapter really can become your best oneIf you enjoyed this episode, please subscribe, leave a review, and share it with a woman who needs to hear this message. And, if you're ready to transform your health and soul, you can book a Breakthrough Session with me!

  6. Aug 5

    Ep. 24 - The Stress Paradox: How Food, Stress & Hormesis Help Us Age Better | Dr. Sharon Bergquist

    Women over 50 often hear that stress is the enemy—but what if certain kinds of stress are actually essential for healthy aging? In this episode of Tea With Sophie, Sophie speaks with physician, researcher and lifestyle medicine expert Dr. Sharon Bergquist about the fascinating science of hormesis: the biological process through which small, manageable stressors help our bodies become stronger and more resilient. From colorful plant foods and phytochemicals to exercise, fasting and environmental stress, this conversation explores how we can activate our body's natural repair systems to support brain health, reduce inflammation and promote longevity. If you're looking for practical, science-backed strategies to age with strength and vitality, this episode is packed with insights you can begin applying today. Here's how to find Dr. Bergquist.

  7. Jul 29

    Ep. 23 - Is Your Information Diet Making You Unhealthy?

    We live in a world overflowing with health advice. One expert tells you to avoid oats. Another says they're a superfood. One says you need more protein. Another says your hormones are the problem. Then someone else blames cortisol. No wonder so many women over 50 feel overwhelmed. In this episode of Tea With Sophie, we're talking about something I believe is quietly damaging our health: Our information diet. I introduce the idea of "infobesity"—being mentally bloated by constant health advice—and explain why consuming more information rarely leads to lasting transformation. In this episode you'll learn: Why information overload keeps you stuckHow social media constantly activates your nervous systemWhy protecting your peace is just as important as eating wellThe difference between collecting information and integrating wisdomHow to create a healthier relationship with health adviceWhy the healthiest women aren't always learning more—they're living what they already know If you've ever found yourself scrolling for one simple answer and ended up feeling more confused than when you started, this episode is for you. Because healthy aging isn't just about what you feed your body. It's also about what you feed your mind. If you'd like to learn more about my Ignite Method and whether it's the right next step for you, you can book a complimentary conversation here.

  8. Jul 22

    Ep. 22 - What Every Woman Needs to Know About Her Pelvic Floor with Leslie Howard

    Most women have never been taught how their pelvic floor actually works. We often think it's only about bladder leaks or doing Kegels—but your pelvic floor influences so much more, including bladder and bowel health, sexual function, posture, breathing, core strength, and even how you move through everyday life. In this episode of Tea With Sophie, I'm joined by internationally renowned pelvic floor expert Leslie Howard, author of Pelvic Liberation. Leslie has spent decades helping women understand and heal their pelvic floors, and in this conversation she shares insights that every woman should know—especially during midlife and beyond. Together, we discuss: Why bladder leaks are common—but never something you should simply acceptThe truth about Kegels, and why they aren't the answer for every womanThe surprising connection between your pelvic floor, breathing, posture, and nervous systemWhy pelvic floor dysfunction can contribute to painful sex, constipation, recurring UTIs, pelvic pain, and prolapseHow stress and tension affect the pelvic floorPractical first steps you can take to support your pelvic health naturallyWhether you're experiencing symptoms or simply want to age with greater strength, confidence, and vitality, this conversation will help you better understand one of the most overlooked aspects of women's health. I learned so much from Leslie, and I know you will too. If you enjoy this episode, please subscribe, leave a review, and share it with a woman who needs to hear it.  Ready to take charge of your health after 50? If you're looking for a personalized, science-backed approach to improving your health, confidence, and vitality, I'd love to help. Book a complimentary Breakthrough Session with me here:https://sophieuliano.com/apply/ Connect with Leslie Howard • Pelvic Liberation (book): https://www.amazon.com/dp/0692944184?lv=shuf&channelId=500&plpRedirect=mhFallback • Website: https://lesliehowardyoga.com/ • Instagram: https://www.instagram.com/lesliehowardyoga/

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About

Tea With Sophie is a weekly show for women over 50 who want to feel like themselves again—strong, energized, clear, and deeply connected to who they are in this season of life. If you’re feeling overwhelmed by conflicting health advice… frustrated that what used to work no longer does… or quietly wondering, “Why don’t I feel like me anymore?”—you’re in the right place. I’m Sophie Uliano, New York Times best-selling author, certified nutritionist, and mindset coach, and each week I’ll guide you through simple, powerful shifts across your body, your nervous system, and your identity—so you can age powerfully, without extremes, confusion, or burnout. This isn’t about chasing perfection or following another rigid plan. It’s about rebuilding self-trust, nourishing your body intelligently, and creating a version of you that feels radiant, grounded, and fully alive. So make yourself a cup of tea… and let’s begin.

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