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. 2d ago

    Ep. 37 - I Lost My Spark in Midlife. Here's How I Got It Back

    Have you ever gone through a period of your life when you simply didn't feel like yourself anymore? I have. In my early 40s, I found myself in a deep midlife funk. I was navigating perimenopause, motherhood, exhaustion, and a profound sense of grief. On the outside, life carried on. But on the inside, something felt very different. I tried pushing through. I tried being positive. I tried telling myself to pull myself together. None of it worked. In this deeply personal episode of Tea with Sophie, I'm sharing the four practices that eventually helped me come out of that difficult chapter and find my spark again. We'll explore why self-compassion matters more than self-criticism, how our endless "shoulds" can keep us trapped in shame, why allowing ourselves to feel difficult emotions can be so important, and how creativity — even in the tiniest everyday moments — can help us reconnect with ourselves. I'll also share one simple question I began asking myself that changed the direction of my life. If you're feeling stuck, uninspired, or unsure what comes next, this episode is for you. You don't have to reinvent your entire life overnight. Sometimes the way forward begins much more gently. Join me for a free Fireside Chat on Thursday, November 5, at 4 PM Pacific / 7 PM Eastern. We'll explore the patterns that hold us back after 50 and how to begin creating a next chapter that feels truly yours. Register here.

  2. Oct 28

    Ep. 36 - The Patterns That Once Protected You Are Now Holding You Back

    Have you ever wondered why you keep repeating the same patterns, even when you know they no longer serve you? Perhaps you find yourself saying yes when you desperately want to say no. Maybe you put things off because you're afraid of getting them wrong. Or perhaps you've spent your whole life being the strong one, the woman everyone relies on, while finding it almost impossible to ask for help yourself. In today's Tea With Sophie, I'm exploring something I see again and again in women over 50: the patterns we developed to protect ourselves earlier in life can become the very patterns that keep us stuck. We'll explore people-pleasing, perfectionism, always being the strong one, using humor to hide vulnerability, and the never-ending pursuit of self-improvement. And here's the fascinating thing: all of these patterns have something in common. They're often ways of avoiding feelings we don't want to experience. I'll share what these patterns might be costing you, along with simple, practical ways to start changing them. I'm also opening up about my own struggle with perfectionism, and how it nearly stopped me from creating this very podcast. Because at 62, I'm learning that growth isn't about fixing everything that's wrong with us. It's about approaching ourselves with more curiosity, courage, and compassion. JOIN ME FOR A SPECIAL LIVE FIRESIDE CHAT Thursday, November 5 I'm hosting a 90-minute live session for women over 50 who want to feel confident, radiant, and unstoppable in this next chapter of life. We'll explore the patterns that keep us stuck, with coaching and practical tools to help you move forward. Save your place here. If this episode resonates, please follow Tea With Sophie, leave a review, and share it with a woman who might need to hear it.

  3. Oct 21

    Ep. 35 - Bloated After 50? 5 Things That Help (Before You Buy Another Supplement)

    If you're over 50 and struggling with gas, bloating, or uncomfortable digestion, this episode is for you. Bloating is one of the most common complaints I hear from women in midlife. And while it's tempting to reach for a probiotic, digestive enzyme, or the latest gut health supplement, I want to start somewhere else. In today's Tea with Sophie, I'm sharing 5 simple, practical things you can do to help reduce gas and bloating and feel more comfortable in your body. WATCH MY FREE MASTERCLASS Discover how to take control of your health after 50, build sustainable habits, and create a stronger, healthier, more vibrant next chapter. IN THIS EPISODE: Why constipation could be behind your bloating, even if you're having regular bowel movementsHow ground flaxseed and psyllium husk may support digestive regularityWhy I'm a big fan of a daily "toot walk" (yes, really!)The simple eating habit that could make a difference at your very next mealWhy increasing fiber too quickly can actually make bloating worseThe powerful connection between your nervous system, stress, and digestionPLUS: A little supplement myth-busting! Do probiotics really work? What about prebiotics, digestive enzymes, and peppermint tea? I'll explain why some may be helpful, why others can be hit or miss, and what to consider before spending your money. My hope is that you'll come away with a few simple things you can start doing today. Because feeling comfortable in your body matters at every age. With love, Sophie x This episode is for educational purposes only. New, persistent, severe, or worsening digestive symptoms should be discussed with your healthcare professional.

  4. Oct 14

    Ep. 34 - I'm 62: What Nobody Told Me About My 50s (and the Cocoon Phase)

    What if the years after 50 aren't about losing yourself, but finally finding yourself? At 62, I've come to believe something deeply hopeful: every decade of our lives offers us something the decade before couldn't. In this personal episode of Tea with Sophie, I'm exploring the extraordinary transformation that can happen as we move through midlife and beyond. From the disruption of our 40s and the rebuilding of our 50s to the clarity that can emerge in our 60s, I share what I've learned from my own experiences and almost two decades of coaching women. And I introduce something I call the cocoon phase — that often misunderstood period when we begin craving more quiet, solitude, nature, and space to reconnect with ourselves. What if this isn't withdrawal from life, but preparation for a beautiful new chapter? We'll also explore the invisible rules women carry, why positive thinking isn't always the answer, and how we can begin building the physical and emotional reserves that support a bold, meaningful future. PLUS: You're invited! My FREE 5-Day Growing Bolder Workshop begins October 19. Join me live as we explore nutrition, strength, mindset, and the practical tools to help you make your next chapter extraordinary. Register here.

  5. Oct 7

    Ep. 33 - Healthy, Sharp & Thriving at 104: What Deborah Szekely Taught Me About Growing Older

    What if everything you've unconsciously assumed about getting older isn't necessarily true? I recently returned from hosting my annual IGNITE retreat at Rancho La Puerta, where I had the privilege of sitting down with its extraordinary 104-year-old co-founder, Deborah Szekely. She is sharp. Funny. Mobile. Curious. Engaged. Still deeply involved in the work she began decades ago. And when I asked her about her secret to longevity, her answer stayed with me: Keep looking forward. Keep making things better. In this episode of Tea with Sophie, I share what meeting Deborah taught me about longevity, purpose, movement, nourishing food, resilience, and what it really means to grow older without allowing your world to become smaller. We also talk about something I see far too often in women after 50: life happens — loss, illness, divorce, career changes, children leaving home — and somewhere along the way, we can become stuck in the version of ourselves created by what happened to us. Deborah reminded me that acknowledging what we've been through and continuing to look forward are not mutually exclusive. So this episode isn't really about trying to live to 104. It's about asking a much more important question: Who do you want to be for however many years you have ahead of you? Because it's never too late to start becoming her. Register for the Growing Bolder 5-Day Live Workshop here.

  6. Sep 30

    Ep. 32 - What Every Woman Needs to Know About Breast Cancer with Dr. Liz O’Riordan

    This is an episode I want every woman to hear — and share. My guest, Dr. Liz O’Riordan, has an extraordinary perspective on breast cancer. She spent years as a breast cancer surgeon before becoming a breast cancer patient herself. She knows what it is to sit on both sides of the desk. In this powerful and incredibly practical conversation, Liz and I cut through some of the fear, confusion and outright misinformation surrounding breast cancer. We talk about HRT and breast cancer risk, dense breasts, mammograms, genetic testing and BRCA mutations, alcohol and lifestyle, breast cancer risk assessments, and the dangerous health misinformation women are increasingly exposed to online. Liz also explains why mammograms remain such an important screening tool, what breast density actually means, and why breast awareness involves so much more than simply checking for a lump. She walks us through the changes we should actually be looking for in our breasts — including changes to the skin, nipple, shape and size, as well as what to feel for under the arm. We also have an important conversation about alternative cancer treatments, social media testimonials, AI-generated health information and why “someone said it worked for me” is not the same thing as evidence. And finally, Liz shares the deeply personal story behind her recent decision to publicly show her breast cancer scars and say the words: “I don't want to die.” Liz is smart, compassionate, funny, refreshingly no-nonsense — and committed to helping women get clear, evidence-based information. Please send this episode to a woman you love. Because when it comes to our health, knowledge really is power. This podcast is for educational purposes only and is not a substitute for individualized medical advice. Always speak with your physician or qualified healthcare professional about your own health, screening, and treatment.

  7. Sep 23

    Ep. 31 - Cortisol Belly, Cortisol Face & Detoxes: What’s Really Going On After 50?

    Cortisol belly. Cortisol face. Cortisol detox. Apparently, cortisol is responsible for everything from stubborn belly fat and a puffy face to poor sleep, food cravings, and exhaustion. And, of course, there's no shortage of supplements, teas, and detoxes promising to fix the problem. But what does the science actually say? In this episode of Tea With Sophie, I'm taking a closer look at the cortisol conversation, particularly for women over 50. We'll explore what cortisol does in your body, why you need it, and whether elevated cortisol is really the reason you're struggling with belly fat after menopause. I'll also explain the difference between an ordinary puffy face and a genuine medical condition associated with excess cortisol, why you cannot detox this essential hormone, and what I've learned about cortisol testing over my 20-plus years working in women's health. Most importantly, I'll share practical ways to support a healthy cortisol rhythm without getting caught up in another expensive wellness trend. Because the goal isn't to eliminate cortisol. It's to help your body work with it. Feeling ready for a reset? Explore my 48-Hour Midlife Vitality Reset, designed to help you reconnect with yourself and begin prioritizing your health and vitality. Grab your reset here: https://sophieuliano.com/midlifevitalityreset/ With love, Sophie x

  8. Sep 16

    Ep. 30 - How Much Protein Do Women Over 50 REALLY Need?

    Women over 50 are being told to eat more protein everywhere we turn. More protein at breakfast. More protein at lunch. Protein shakes, bars, powders, snacks — even protein chips. But how much do we actually need? And are we becoming so focused on protein that we're missing something even more important? In this episode of Tea with Sophie, I give you a simple starting point for calculating your protein needs after 50 and explain why I want you to ask a different question: What am I getting WITH my protein? We talk about the complete nutritional “package” that comes with different protein sources; why fiber and phytonutrients matter enormously after 50; plant-based protein sources; resistance training; protein distribution throughout the day; and my simple “protein anchor” approach to building a meal without obsessively tracking every gram. My mantra for this episode: Don't protein max. Nutrient max. And ultimately, remember that nutrition is only one part of the picture. Movement, muscle, sleep, your nervous system, and how you treat yourself all matter too. Watch my FREE 5-Step Masterclass If you're ready to stop piecing together conflicting health advice and want to understand the five areas I focus on when helping women become stronger, healthier, and more confident after 50, this is your next step.

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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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