Tea With Tanya: Transforming. Every. Aspect.

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I've reached a significant milestone by graduating with my Master's in Public Health, but now I'm navigating the void that comes after achievement when the celebration ends and quietness sets in.

• Taking a month-long break from the podcast to rest, process, and return renewed
• Planning to bring more intention, storytelling, and whole woman wellness when I return
• Promising a surprise for listeners when the podcast resumes
• Sharing five gentle reminders for transition seasons:
 - It's okay to feel the void between endings and beginnings
 - Rest is a productive and necessary part of progress
 - You don't need the next five steps, just space to breathe
 - Reflect before you reset by examining what you've learned
 - You're allowed to evolve and come back different
• Encouraging listeners to pour into themselves first before rushing into the next season

If you like this episode, be sure to share it with a friend. Don't forget to follow on Instagram at Tea with Tanya podcast, subscribe to the weekly Tea Talk newsletter, and rate on Apple or Spotify and subscribe wherever you listen.

Support the show

Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!

Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!

Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!

Support the podcast by buying a cup of tea.

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Graduation week is here, and it feels like the perfect time to reflect on what this milestone has taught me about trust, timing, and stepping into the next chapter with intention.

In today’s episode, I’m opening up about what earning my Master of Public Health taught me, not just about academics but also about trust, timing, identity, and honoring every chapter we move through.

 In this heartfelt conversation, I share:
 — What I learned on the road to graduation
 — Why life after big milestones can feel both exciting and uncertain
 — How I’m redefining success beyond external achievements
 — A loving reminder to honor your own chapter, wherever you are right now

This isn’t just about finishing school, it’s about becoming.
If you’ve been feeling called to start, build, dream, or grow, this is your reminder that you’re already on the right path.

What chapter are you in right now, and how can you honor it? DM me and let me know! 

Support the show

Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!

Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!

Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!

Support the podcast by buying a cup of tea.

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From struggling with self-doubt to graduating with a Master of Public Health, Tanya shares her transformative journey through graduate education and the lessons learned along the way.

• Starting grad school wasn't a glamorous decision but stemmed from feeling called to make a bigger impact in maternal health
• Pivoting from a failed nursing career to public health created unexpected opportunities for growth and impact
• Finding supportive community at the University of South Carolina's Arnold School of Public Health transformed the educational experience
• Balancing full-time work, nonprofit leadership, and graduate studies required prioritization and workplace flexibility
• Major life lessons include: starting before you're ready, valuing progress over perfection, nurturing community, celebrating milestones, and embracing your unique path
• Your journey is valid even when it doesn't resemble anyone else's path

If you've been waiting for a sign to start your own journey, this is it. What dream are you ready to move toward? Let me know by sending a DM or message on Instagram @TeawithTanyaPodcast. Don't forget to subscribe to the weekly Tea Talk newsletter and rate the show on Apple or Spotify.

Support the show

Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!

Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!

Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!

Support the podcast by buying a cup of tea.

Send a text

Body literacy transforms how we relate to our bodies by teaching us to understand hormonal shifts, physical sensations, and emotional patterns, beyond just tracking our periods.

• Cervical mucus changes throughout your cycle, becoming clear and stretchy during ovulation
• Basal body temperature rises slightly after ovulation and stays elevated until your next period
• Skin breakouts and digestive issues often follow hormonal patterns connected to your menstrual cycle
• Mood and mental clarity fluctuate predictably with hormonal changes
• Libido typically increases during ovulation due to estrogen and testosterone surges
• Black women face higher rates of misdiagnosis, making body literacy an essential advocacy tool
• Body literacy practice can start with a simple daily log of symptoms and sensations
• Ask yourself daily: "What is my body asking for today?"

Come hang with me over on Instagram at the Tea with Tanya podcast page! Share your aha moments, DM me your questions, and let's work on building body literacy together. 

This is our year of reclaiming wellness with softness and strategy.

Support the show

Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!

Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!

Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!

Support the podcast by buying a cup of tea.

Send a text

Ever wonder how mindfulness can actually support your menstrual cycle? In this solo episode of Tea with Tanya, I’m taking you on a gentle, insightful journey through each phase of your cycle—menstrual, follicular, ovulation, and luteal- and sharing how tuning into your body through mindfulness can transform how you feel, flow, and function.

I explore the powerful connection between mindfulness and menstruation, reframing our cycle as four seasons with unique wisdom rather than an inconvenience to push through. 

From tea rituals and journaling to intention setting and boundary building, we’ll explore real, relatable ways to practice self-care during every phase of your period.

What you’ll learn:
 — How mindfulness helps balance hormones and improve mental clarity
 — Simple, phase-specific rituals to support your body and mind
 — Why syncing with your cycle is a radical act of self-love and body literacy

So grab your tea, get cozy, and let’s talk about period peace, mindfulness, and whole-woman wellness. 

Your assignment for this week is to choose just one phase of your cycle to practice mindfulness, whether that's journaling through your period, setting intentions during ovulation, or saying no during your luteal phase.

Listen now, and don’t forget to share this with a friend who’s ready to embrace their cycle with more ease and intention. #TeaWithTanya

Support the show

Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!

Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!

Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!

Support the podcast by buying a cup of tea.

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Dr. Natasha Ramsey, pediatrician and adolescent medicine specialist, joins me for a candid conversation about breaking the silence around puberty, periods, sexuality, and consent to empower young people with knowledge that protects them.

In this episode, we're covering
•  How our Caribbean upbringings shape approaches to discussing taboo topics like reproductive health
• Comprehensive sexual education includes relationships, communication, boundaries, and consent – not just "the sex talk."
• Knowledge is power – using correct anatomical terms with children helps protect them from abuse
• Parents must check their own biases and knowledge gaps to create open dialogue with teens
• Puberty education should start early and build progressively, including proper terminology
• Mental health directly connects to reproductive health through hormonal cycles
• Young people need to know their rights in healthcare settings to advocate for themselves
• Communication patterns at home translate directly to dating relationships
• Normalizing celebrating periods rather than stigmatizing or shaming
• Building self-trust helps both teens and adults navigate health decisions

Follow Dr. Ramsey on Instagram and follow her amazing work @gorgeous_sexed, or visit her website at gorgeousdoc.com,  where she Curates Intentional and Beautiful Sex Ed Resources for All Youth.

There's a problem with sexual health education, and Dr. Ramsey is here to solve it!

Support the show

Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!

Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!

Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!

Support the podcast by buying a cup of tea.

Send a text

In this deeply personal and powerful solo episode, host Tanya Ambrose kicks off a brand new series, "Whole Woman Health Across the Lifespan," with heartfelt reflections and a necessary conversation about what it truly means to care for ourselves at every stage of life.

Tanya opens up about a recent health scare and the wake-up call it provided about tuning into her body, especially as she gets older. From puberty to postpartum, perimenopause to menopause and beyond, our health needs evolve, but too often, we're not equipped with the tools, knowledge, or support to navigate those changes.

This episode is a call to action, a moment of reflection, and a loving reminder that women's health is about more than medical checkups, it's about honoring our physical, emotional, mental, and spiritual well-being throughout our life journey.

 In this episode, Tanya explores:

• Her recent chest pain scare and what it taught her
• The meaning of whole woman health
• How women’s health needs change over time
• Why it’s time to stop ignoring the whispers from our bodies
• What to expect in this empowering new series

Whether you’re just starting your health journey or well into embracing your evolution, this episode is for you.

Support the show

Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!

Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!

Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!

Support the podcast by buying a cup of tea.

Send a text

Ever had one of those days where you're running on autopilot, meeting everyone else's needs until you realize you haven't checked in with yourself at all? That's exactly where I found myself recently—emotionally depleted after a day of back-to-back meetings and heavy conversations.

This episode dives into mental health basics that are genuinely practical for our real, messy lives. Not the Instagram-perfect morning routines or complicated wellness rituals, but simple practices that work when you're exhausted but still trying to show up for yourself. Because mental wellness isn't something we address only in crisis—it's built moment by moment, choice by choice.

I'm sharing the five core practices that have transformed my emotional wellbeing: the two-minute heart check-in that shifts your entire day, creating small pockets of emotional safety in your routine, giving yourself permission to feel all your feelings (yes, even the uncomfortable ones), protecting your energy like the precious resource it is, and making space for joy even when life feels heavy. Plus, my personal mental health staples that aren't glamorous but work consistently.

What I love most about these practices is how accessible they are. You don't need special equipment, hours of free time, or a perfectly quiet house. These are practices for real humans with real limitations who still deserve emotional wellness. Whether you're navigating work stress, personal challenges, or just the everyday weight of existing in today's world, these gentle approaches can help ground you back to yourself.

Your mental health is worth prioritizing not just when everything falls apart, but every single day. What small step will you take today? Share your thoughts or questions with me on Instagram @TeaWithTanyaPodcast—I'd love to continue this conversation with you!

Support the show

Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!

Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!

Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!

Support the podcast by buying a cup of tea.

Send a text

You’re tired, but is it just exhaustion, or is it something deeper? If no amount of sleep seems to help, if even small tasks feel overwhelming, or if you feel disconnected from the things that used to bring you joy, you might be dealing with emotional exhaustion—not just physical fatigue.

In this episode of Tea with Tanya, we’re diving deep into:

•   How to recognize emotional exhaustion and why it’s more than just needing rest
•   The hidden signs of burnout—including weight gain, brain fog, irritability, and digestive issues
•   How stress impacts your body and why it might be affecting your metabolism, mood, and overall well-being
•   The 5 key steps to recovering from emotional exhaustion—without guilt
•   How to break the cycle of burnout and embrace true rest, joy, and balance

I’m sharing my own experience navigating emotional exhaustion as a nonprofit founder, podcast host, full-time grad student, and full-time employee and how stress was affecting my body in ways I didn’t even realize.

This week’s Post-It Note Affirmation:
"I am allowed to rest. My body and mind deserve care, not punishment. My worth is not measured by how much I do."

Join the Conversation:

• DM me on Instagram (@teawithtanyapodcast) and share: What’s one way you’re choosing to rest this week?
• If this episode spoke to you, share it in your stories and tag me because more women need to hear this.

 Listen now and start reclaiming your energy!

Support the show

Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!

Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!

Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!

Support the podcast by buying a cup of tea.

Send a text

Hey friend!  Ever wondered if that expensive 12-step skincare routine is actually worth it? Or why you’re still dealing with hyperpigmentation despite trying everything? Dr. Nicole James joins me on today’s episode to spill the real tea on aesthetic medicine, busting myths, and sharing practical wisdom specifically for melanated skin.

This conversation gets real especially when I share my doctor's recommendation to try Botox for chronic migraines (yes, Botox isn’t just for wrinkles!). Dr. Nicole breaks down how aesthetic treatments are often misunderstood as just “vanity,” when they actually have legit health benefits too. But the biggest revelation? Why Black women NEED sunscreen—no matter how much we love the phrase Black don’t crack. Spoiler: UVA rays don’t care about melanin!

 In this episode, we’re breaking down:

•  Aesthetic medicine vs. dermatology—what’s the difference?
•  The truth about Botox—it’s more than just a cosmetic fix!
•  Sunscreen for Black women—why daily SPF is a must, not an option.
• The best ingredient for hyperpigmentation (especially for inner thighs )
•   Skincare during perimenopause—why hydration is your new best friend.
• Why “less is more” in skincare—you don’t need a million steps to glow!

This episode is packed with science-backed skincare tips that will change how you care for your skin, no matter your age or stage in life!

Meet Our Guest: Dr. Nicole James

Nicole James is a UK-based aesthetic doctor and skincare expert with years of experience helping clients achieve healthy, glowing skin. As the founder of Lume Beauty, a skin and wellness center, Nicole specializes in non-surgical and skincare treatments, with a focus on natural, confidence-boosting results. She is also a well-known skincare educator on social media, where she debunks myths, shares expert insights, and empowers women to make informed beauty choices. Nicole blends science and aesthetics to help people look and feel their best.

Follow Dr. Nicole on

Support the show

Thank you so much for tuning in to Tea with Tanya! If this episode resonated with you, please take a moment to rate and leave a review — it helps the show grow and reach more listeners. Join the conversation on Instagram using #teawithtanya #Teawithtanyapodcast, and don’t forget to tag us!

Visit my website at tanyakambrose.com for more resources. Be sure to follow us on Instagram @teawithtanyapodcast and @tanyakambrose, and sign up for my Tea Talk newsletter to stay updated with all things wellness and self-care!

Ready to dive deeper into whole woman wellness? Download your FREE guide today and start your health journey!

Support the podcast by buying a cup of tea.