Ep. 11 - The 3-Hour Dinner Rule: Fix Midlife Insomnia and Cortisol Spikes After 50

If you’re waking up at 2am with your mind racing, struggling with stubborn belly fat, feeling exhausted no matter how “healthy” you are… this episode is for you.In today’s episode of Tea With Sophie, I’m sharing the one simple change that transformed my sleep, metabolism, anxiety, digestion, and energy during perimenopause — and why I believe it’s one of the most overlooked habits for women over 50.After spending thousands on functional testing, supplements, and expert advice, the breakthrough came from something shockingly simple: changing when I ate.In this episode, we’re talking about: Why women over 50 suddenly struggle with sleep  The connection between cortisol, belly fat, and waking at 2–3am  The “3-Hour Dinner Rule” that changed everything for me  Why deep sleep is essential for hormone balance, muscle repair, brain health, and fat loss  The truth about late-night eating in menopause  How a simple overnight fasting window can help your body work with you again This is one of the most important conversations we can have about midlife health — because without sleep, your body will fight you no matter how healthy your diet or workouts are.If this episode resonates with you, share it with a friend who’s struggling in silence with midlife sleep or metabolism changes.More resources: Visit SophieUliano.com/podcast