Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

If you’re waking up tired, dragging through the afternoon, and wondering why you still feel depleted despite eating well, exercising, and getting decent sleep—you are not alone. So many midlife women are told their labs are “normal,” yet they still don’t feel like themselves.In this episode, I sit down with naturopathic doctor and functional medicine expert Jennifer Nelson-Hawks to talk about one of the most overlooked pieces of midlife health: minerals and electrolytes. We dive into why sodium, potassium, magnesium, and calcium play such a critical role in energy, stress resilience, sleep, hormone balance, and overall wellbeing—and why standard blood work often misses the bigger picture.Jennifer shares how her own experience with burnout and grief led her to discover Hair Tissue Mineral Analysis (HTMA), and how this testing has helped women uncover hidden imbalances contributing to fatigue, brain fog, inflammation, joint pain, and stubborn weight struggles.In this episode:03:04] – Why “normal” lab work doesn’t always mean you’re healthy or thriving04:22] – The difference between conventional lab ranges and optimal health ranges[07:18] – Why midlife women are especially vulnerable to mineral depletion09:30] – The connection between burnout, stress, and cellular energy depletion[12:05] – How sodium and potassium impact adrenal function and daily energy[14:57] – What Hair Tissue Mineral Analysis (HTMA) can reveal that blood work may miss[16:12] – The surprising link between mineral imbalances, joint pain, and bone health[18:46] – How custom mineral support can help improve sleep, clarity, and resilienceLinks and Resources:Jennifer Nelson-Hawks, BCND, is a Board-Certified Doctor of Naturopathy, author of Your Labs Are Lying, and founder of Jennifer Hawks Health. With over 20 years of experience in holistic and functional medicine, she helps high-functioning women who feel dismissed by "normal" labs uncover the real drivers behind their fatigue, stubborn weight, and digestive struggles using advanced testing. Through her signature Unstoppable Method™, she turns complex data into clear, personalized strategies so women can restore energy, confidence, and lasting resilience.Instagram: ND + Mineral Maven + Gut Health Expert (@jenniferhawkshealth) Facebook: Jennifer Hawks Health | Jackson WYLink to Freebie Electrolyte Opt-in | JH HealthConnect with me, Sara Poldmae:Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeIf this episode resonated with you, I’d love for you to share it with someone who needs to hear it. Don’t forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive togetherHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you feeling the tension between wanting to speak up… and wondering if it’s “too much”? Or maybe you’ve noticed your confidence shifting in midlife—at work, at home, or even in your own body?In this powerful and deeply honest episode, Sara is joined by two incredible leaders—Gloria Feldt and Heather Florio—for a conversation that goes far beyond menopause. Together, they explore what it truly means to own your power as a woman today—especially in a world that still challenges, questions, and often undervalues it. From workplace dynamics to menopause advocacy, this episode will leave you thinking differently about your voice, your value, and your next bold move.This conversation is also a behind-the-scenes look at the Take The Lead “Power Up” Conference—where the theme of audacity takes center stage. And trust me… you’ll walk away inspired to take action in your own life.In this episode:[03:04] – What “audacity” really means in leadership—and why speaking up matters more than ever [04:22] – Why progress for women isn’t linear (and how pushback can actually signal growth)[08:35] – What real workplace support for women looks like (beyond performative DEI policies)[13:49] – Redefining power—and why many women unknowingly give theirs away [16:10] – The subtle ways women communicate at work (and how language can undermine confidence)[17:52] – Menopause in the workplace: why this conversation is finally gaining momentum[21:02] – How gaps in women’s healthcare directly impact leadership and career longevity[23:34] – The challenge to take one audacious action—and why it matters[25:10] – The most underrated obstacle women face: expectations (and how they hold us back)[26:48] – Why the traditional “ladder” model of success may be the real problemLinks and Resources:Power Up Conference: https://www.thepowerupconference.comTake The Lead: https://www.taketheleadwomen.comConnect with Gloria Feldt:Instagram: https://www.instagram.com/gloriafeldt/Connect with Heather Florio:Website: https://www.desertharvest.comThe Power Up Conference takes place in Washington, DC on August 25–26, centered around the theme of Audacity: Leadership in Action.Expect a full day of inspiring speakers, including Margaret Atwood, powerful panels on women’s health and wealth, and meaningful conversations that go beyond inspiration—into real action. ✨ Plus… it ends with a dance party (because joy is part of the revolution too).🎟️ https://lead.taketheleadwomen.com/event/power-up-conference-and-concert-2026/e774818/register/new/select-ticketsConnect with me, Dr. Sara Poldmae:Ready to find out what's actually going on with your hormones? Book a free discovery call here. https://renewher.meadowhillwellness.com/book-a-callWebsite: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeIf this episode resonated with you, I’d love for you to share it with someone who needs to hear it. Don’t forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive togetherHave a question I can answer? Send me a message! I love to hear from my listeners!

This episode explores what it truly means to feel at home in your body—something many women realize they’ve rarely, if ever, experienced. I reflect on my own journey with body image, including how early influences shaped my perception and how those patterns carried into midlife and perimenopause.We discuss the shift from viewing the body as something to evaluate or “fix” to approaching it with greater awareness, curiosity, and partnership. I also address the often unspoken sense of grief that can arise during this stage of life, and how it can coexist with appreciation for the body you have today. Throughout the episode, I offer simple, practical ways to begin rebuilding a more supportive and connected relationship with your body.In this episode:[00:01] – Opening the conversation and asking: when did you last feel truly at home in your body?[02:00] – Sharing my personal history with body image and early conditioning [05:30] – Why midlife changes can intensify body criticism—and how to start reframing it[07:15] – Moving from “what’s wrong with me?” to “what does my body need?”[10:01] – Making space for grief around your younger body while still moving forward[12:30] – How joy and play help you step out of body monitoring and back into living[14:45] – Three simple invitations to begin rebuilding your relationship with your body Connect with me, Dr. Sara Poldmae:Ready to find out what's actually going on with your hormones? Book a free discovery call here. https://renewher.meadowhillwellness.com/book-a-callWebsite: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeIf this episode resonated with you, I’d love for you to share it with someone who needs to hear it. Don’t forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive togetherHave a question I can answer? Send me a message! I love to hear from my listeners!

Are your emotions feeling a little… unpredictable lately? One moment you’re fine, and the next you’re overwhelmed, irritable, or wondering why everything suddenly feels so heavy. If you’re in perimenopause or menopause, you’re not imagining it—and you’re certainly not alone.In this episode, Dr. Sara Poldmae opens up about the emotional toll that midlife hormonal shifts can take. She breaks down what’s happening in the body—from fluctuating estrogen to declining progesterone—and why these changes can create mood swings, anxiety, loneliness, or even guilt around intimacy. More importantly, she shares compassionate, practical ways to support your emotional well-being during this transition so you can move through midlife with more awareness, support, and self-compassion. In this episode:Why perimenopause and menopause can feel like an emotional roller coaster—and why that experience is completely normalHow fluctuating estrogen, declining progesterone, and shifting testosterone levels influence mood, anxiety, sleep, and libidoThe role of cortisol (the stress hormone) and why stress can feel more intense during midlifeHow Chinese medicine concepts like liver Qi stagnation and declining kidney Qi may help explain emotional imbalance during menopauseThe emotional impact of low libido, including guilt, shame, and relationship tension—and why open communication mattersWhy loneliness can become more common in midlife as friendships shift and we enter a more reflective phase of lifeSimple practices that can support emotional balance, including meditation, movement, therapy, and connecting with other womenLinks and Resources: If you are in Maryland, my concierge clinic is now offering a hormone assessment for $249. Includes at home hormone test and a 45-minute visit with myself, or Nurse Practitioner Monique: Hormone AssessmentPlease join me in Tuscany this October: Restore Again in Tuscany in 41013 Panzano, Province of Modena, ItalyInsight Timer Meditation App: https://insighttimer.comConnect with me, Sara Poldmae:Website: https://risingwomanproject.comEmail: [email protected]: https://www.instagram.com/drsarapoldmaeReady to feel more empowered in midlife? Explore Sara’s resources and programs designed to help you navigate perimenopause and menopause with clarity, support, and confidence.And if this episode resonated with you, consider sharing it with a friend who may also be navigating the emotional side of this transition.Have a question I can answer? Send me a message! I love to hear from my listeners!

Are you doing all the “right” things—maybe even considering testosterone therapy—but still not feeling your best?If you listened to last week’s episode on testosterone, you know how powerful hormone therapy can be. But here’s the truth: hormones don’t act in a vacuum. Your nervous system, your nutrition, your muscle mass, your sleep—they all shape how your hormones work.In this episode, I’m walking you through the foundational, natural strategies that support hormone health in midlife—whether you’re using bioidentical hormone replacement therapy or not. Because optimal health isn’t just about being in the “normal” range. It’s about creating the right internal environment so your body can truly thrive.This episode is a natural follow-up to our testosterone conversation —but today, we zoom out and talk about the bigger picture. In this episode: Why hormones don’t work in isolation—and what your nervous system and metabolism have to do with itThe real reason 30 grams of protein at breakfast can change your energy, mood, and hormone signalingWhy midlife women need healthy fats (yes, even cholesterol!) for optimal hormone productionThe truth about cholesterol in menopause—and why “just stop eating eggs” is far too simplisticHow fiber supports gut health and hormone metabolism (and why it’s often overlooked)Why resistance training is “hormone medicine” for midlife womenThe surprising midlife benefits of creatine—for muscle, metabolism, and even brain clarityWhy sleep is still the most underrated hormone support tool Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever wondered if testosterone therapy is just for men—or if it might actually help you with low libido, energy dips, or stubborn vaginal dryness? You’re not alone. So many midlife women are asking questions about testosterone, but getting few clear answers.In this episode, I sit down with my fabulous nurse practitioner, Monique Willingham, for a down-to-earth conversation about what testosterone therapy really looks like for women. We unpack myths, dive into its surprising benefits, and talk honestly about when it might help—and when it might not.If you’ve been feeling like something’s “off” but haven’t found the missing puzzle piece yet, this episode might hold the answers you’ve been seeking. In this episode:What testosterone does in a woman’s body (it’s more than just libido!)How to tell if your low sex drive is hormonal—or something else entirelyThe surprising role of testosterone in mood, confidence, and brain fogMyths debunked: Will testosterone make you bulky or aggressive?Why some providers don’t offer testosterone therapy—and what to do insteadLifestyle factors that suppress testosterone production (and how to turn things around)When testosterone might not be the right fit—and what to consider instead Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever longed for a pause button—a moment where no one needs you, nothing is urgent, and you can simply breathe? In this episode, I’m sharing my deeply personal experience from a recent retreat in Costa Rica—where for the first time in a long time, I stepped out of all the roles I usually play and rediscovered what it feels like to simply be me. No titles, no to-do lists, no emotional labor. Just space.If you’re a midlife woman feeling buried under invisible responsibilities, this episode offers you permission: to slow down, to feel, and to let go of what no longer fits. I’ll also introduce a powerful concept from yoga philosophy that I’m bringing home with me—and that might just change how you approach clarity and self-care in your own life. In this episode:·         Why stepping away from your roles can be deeply healing in midlife·         The overlooked emotional labor women carry—and how it quietly adds up·         A heartfelt letter from a retreat participant that perfectly captures the power of solitude·         The yoga principle of Saucha—and how it can support mental and physical clarity·         Why clarity often comes not from doing more, but from removing the noise·         Simple ways to create emotional and physical space at home—even if you can’t retreat·         A gentle reminder that you are allowed to rest without guiltResources Mentioned:Retreat leader: Heather Solomon Yoga Teacher (@yoga.ethos) • Instagram profileRetreat Center: Bodhi Tree Yoga Resort (@bodhitreeyogaresort) • Instagram profileCasa Om Retreat in West Virginia this April with yours truly :) April 2026 Retreat Breathwork and Wellness in West Virginia - Rising Woman ProjectConnect with me, Dr. Sara Poldmae:Ready to find out what's actually going on with your hormones? Book a free discovery call here. https://renewher.meadowhillwellness.com/book-a-callWebsite: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Do you feel like the start of a new year is pressuring you into making big, sweeping changes you’re just not up for? Maybe the goals that used to excite you now feel heavy—or even irrelevant. If that sounds familiar, you’re not alone. In this warm and honest solo episode, I’m sharing a more compassionate, curiosity-led approach to growth in midlife—one that doesn’t demand radical reinvention, but instead invites deep self-understanding.Let’s shift from striving to softening, and from pressure to presence. This episode is all about learning to listen to ourselves, make space for what matters, and give ourselves permission to do things differently this year. In this episode:Why traditional goal-setting may not feel motivating in midlifeThe wisdom in letting go of “shoulds” and tuning into your nervous systemA personal story of aging pets, clutter, and finding grace amidst the chaosWhy getting curious is more powerful than creating a rigid planUsing your camera roll as a reflection tool (inspired by Mel Robbins)Key questions to ask yourself about what truly brings you joyHow to gently shift your habits without needing to become a whole new person Resources Mentioned:West Virginia Wellness Retreat – April (Last weekend) Join me and breathwork facilitator Trish Brewer for a nourishing weekend of yoga, breathwork, and sisterhood in the beautiful mountains of West Virginia. This is our 3rd year hosting, and it’s always a magical reset. 🌿 Interested? Send me a message at [email protected] Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever woken up after just one drink feeling wired, anxious, exhausted—and wondering why it didn’t feel “worth it” anymore? If alcohol suddenly feels different in your body during midlife, you are not imagining it.In this episode, Sara continues an honest, compassionate conversation about alcohol in perimenopause and menopause—without shame, rules, or “shoulds.” This is not a sobriety episode. It’s a real talk about what alcohol actually does to a midlife woman’s body, why so many women are quietly drinking less, and how to make informed, intentional choices that truly support your nervous system, sleep, and overall well-being.This conversation is especially timely during the holidays, when social pressure and tradition can make it harder to listen to what your body is asking for. In this episode:Why alcohol disrupts sleep even when you think you slept fineHow cortisol and adrenaline spikes lead to 2–3am wakeups and next-day anxietyThe connection between alcohol, blood sugar swings, and midlife fatigueWhy hot flashes, night sweats, and brain fog often worsen after drinkingHow hormone shifts make alcohol harder to process in perimenopause and menopauseThe long-term health risks of alcohol—including cancer risk women are rarely counseled onA powerful reframe: saying no as self-knowing, not deprivationSimple reflection questions to help you decide if alcohol truly supports the life you want Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Does the holiday season make you feel like pouring a glass (or two) of wine is the only way to survive the stress? Between hosting, caregiving, and the emotional weight of family dynamics, it’s no wonder alcohol can feel like a go-to solution. But what if there’s another way?In this eye-opening episode, I’m joined once again by my dear friend and sobriety coach, Maureen Benkovich. We’re talking honestly about alcohol, midlife, and the unique pressures women face during the holidays. This isn’t about judgment or labels—it’s about getting curious, protecting your nervous system, and finding peace and clarity in the middle of the madness.If you’ve ever caught yourself wondering, “Why do I always feel worse after that second glass?” or “How can I say no without making it a big deal?”—this one’s for you. In this episode: Why the holidays are a perfect storm for alcohol overuse, especially for midlife womenThe truth about brain chemistry and why reaching for a drink is often autopilot—not weaknessThe HALT method: a simple, powerful check-in to calm your system without pouring a drinkHow “lengthening” your response can shift cravings and create new habitsWhy you don’t need to declare sobriety to start making mindful choicesWhat to say when someone pressures you to drink (without giving your life story)The biggest myth about alcohol and fun—and how to bust itHow to gently reset your relationship with alcohol in a way that supports your body, brain, and goals Resources Mentioned:https://www.soberfitchick.com/alcohol-reset https://www.soberfitchick.com/ instagram @soberfitchickllc  Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

 This week’s episode is a real-life, unpolished, sit-on-the-couch-with-me kind of conversation. If you noticed there was no episode last week… you’re right. And today, I’m sharing exactly why.The last several weeks have been overwhelming in ways I didn’t fully acknowledge until everything came to a stop. After the fire at my Annapolis clinic, the smoke and water damage, the rebuild, the logistics of reopening, caring for patients in my other clinic, planning a huge anniversary celebration and bringing home a new puppy (yes, really!) — I hit a wall. I simply forgot to record an episode. And instead of beating myself up, I decided to listen to what my body was trying to tell me: I needed to pause. In this episode:How the clinic fire and rebuild pushed me past my limitWhat it feels like to juggle everything—and still have things fall through the cracksThe shame of forgetting simple tasks… and the truth that it happens to all of usThe reminder I coach women on constantly but sometimes forget myself: You’re allowed to rest. You don’t have to do things the way you always have.Why I’m not quitting the podcast, even though I considered itHow I’m shifting into a more grounded, intentional production rhythmWhy midlife can feel so full, so chaotic, and so deeply human—and why we need real conversations, not polished perfection My New Podcast ScheduleTo honor my own capacity (and sanity!), new episodes will now drop on the: 📅 Second and fourth Thursday of every monthThis gives me breathing room to show up for my patients, run my business, and create episodes that are meaningful, deeper, and more intentional—rather than rushing to fill every Thursday.If You’re Feeling Overwhelmed Too…Let this be your sign. It’s okay to pause. It’s okay to change your mind. It’s okay to shift the rules. It’s okay to let one version of yourself go and step into something new.We’re not here to perform. We’re here to live these messy, beautiful, imperfect lives — and sometimes living requires letting something drop so you can breathe.Upcoming Annapolis Day RetreatIf you’re local, I would love to see you at the co-ed day retreat I’m hosting with my friend and breathwork practitioner, Trish Brewer:🗓 January 4 📍 Restore Studio, AnnapolisThere will be breathwork, Hatha yoga, restorative yoga, and a whole day designed to help you reset and reconnect. Search “Annapolis retreat” on Eventbrite to find the link. Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever found yourself stuck—knowing you want more energy, more confidence, more joy—but unsure of where to start? Or maybe you’ve hit a roadblock that’s thrown your whole routine off course (again), and you're struggling to get back on track. If any of that sounds familiar, this episode is here to help you reconnect with your inner spark and move forward with purpose.In this uplifting and empowering conversation, I’m joined by midlife fitness expert and author Heike Yates, creator of the SPARK Framework. We talk about the common challenges midlife women face when it comes to fitness, motivation, and mindset—and how a simple yet powerful structure can guide you back to yourself, even when life gets messy.Heike Yates is a Midlife Fitness Expert, Author, and Creator of the SPARK Framework, known for helping women in midlife reclaim their confidence, rebuild their energy, and live fully, on their terms. With over 35 years of experience in fitness, nutrition, and mindset coaching, she supports women who feel stuck in the “start-over cycle” to create realistic, empowering habits that fit their lives right now—not some perfect version of the past. As the host of the Pursue Your Spark Podcast and author of Pursue Your Spark, Heike inspires women to step out of survival mode and into a life that feels clear, strong, and truly their own.In this episode: What the SPARK Framework is—and how to use it daily to support your wellness goalsWhy "starting over" is a myth and how to shift your mindset toward refinement insteadHow to navigate real-life roadblocks (like burnout, injuries, or caregiving duties) without losing momentumThe power of scanning your life to uncover what you truly want—right nowWays to reconnect with joy by revisiting childhood interests and playful movementWhy it's never too late to try something new (yes, even hula hooping at 82!)How group classes, gamified movement, and structure can support consistency in a busy life Resources Mentioned:·         Facebook: https://www.facebook.com/pursueyourspark ·         Instagram: https://www.instagram.com/heikeyates/·         LinkedIn: https://www.linkedin.com/in/heike-yates/·         YouTube: https://www.youtube.com/channel/UCQIeOesGLGAOD5RhI2KYjcA ·         Podcast - Pursue Your Spark: https://podcasts.apple.com/us/podcast/pursue-your-spark-midlife-fitness-nutrition-mindset/id1231586317·         Book - Pursue Your Spark: https://amzn.to/4mD5xL7·         Free Midlife Reset Guide: https://heikeyates.com/l/midlife-reset-guide/ Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Feeling scattered, overstimulated, and stuck in a cycle of information overload? You’re not alone—and there’s a powerful antidote hiding in plain sight: mindfulness. In this episode, I’m joined by the incredible Tara Segree, a longtime educator, meditation coach, and author of Bringing Mindfulness Into the Classroom. Tara has a deeply calming presence and a practical approach to mindfulness that helps you take your power back—even if you’ve been deep in the scroll hole.We talk about how constant digital stimulation affects our energy, why mindfulness isn’t just “nice to have” but essential for mental clarity, and simple ways to begin a practice, even if you only have five minutes a day.If you’ve ever said “I don’t have time to meditate” or felt like mindfulness was just another thing on your to-do list, this conversation will change the way you think about it. Tara Segree is the author of Bringing Mindfulness Into The Classroom, a speaker, education consultant, and meditation coach with over 20 years of teaching experience. She was awarded the Educational Innovation Award from The Human Flourishing Program at Harvard's Flourishing Network in 2021 and is a collaborator for the Common Sense Media award winning podcast, Mini Meditation for Kids. Her free meditations are on Insight Timer and YouTube. Tara works with schools to bring wellness into classrooms through mindfulness, as well as with universities and non-profit groups. Tara runs parent workshops and professional developments for corporations, teachers and non profit groups, to ensure that leaders and mentors take care of themselves before doing the heavy work of helping others dealing with massive challenges. In this episode:Why information overload is draining your energy—and what to do about itHow to start a mindfulness practice with just 10 minutes a dayThe hidden power of breathing and gratitude (and how to feel it, not just list it)How mindfulness helps you make clearer, more grounded decisionsThe role of mindfulness in parenting and how kids learn by watching usEasy ways to bring mindfulness into everyday moments—like walking into the grocery storeWhy taking your power back starts with stillness and listening to your own heart Resources Mentioned:Tara’s meditations on Insight Timer: Insight Timer ProfileFREE meditation video on YouTube: Watch HereTara’s book: Bringing Mindfulness Into The Classroom Connect with Tara Segree:Instagram: @tara_segreeSubstack: When Life Gives You Life, Just BreatheLinkedIn: Tara Segree  Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Are you feeling unfulfilled in your career—or wondering if it's too late to shift into something that lights you up? Maybe you're returning to the workforce after a break, or you're managing menopause symptoms that are quietly chipping away at your confidence. If that sounds like you, you're not alone—and this episode is exactly what you need.In this conversation with author, coach, and former professor Dr. Jodi Vandenberg-Daves, we explore how midlife can be the most powerful chapter of your professional journey. Jodi brings wisdom, warmth, and a deeply thoughtful approach to navigating career transitions with courage, intentionality, and self-compassion. In this episode:Why midlife can be a powerful turning point in your careerHow menopause impacts confidence—and what helps bring it backThe importance of being intentional with your energy, time, and valuesWhy your competencies don’t disappear (even if brain fog tells you otherwise)Creating more flexible, inclusive workplaces for women in all life stagesHow younger and older generations can learn from each otherWhy now is the time to build communities—not just careers Resources Mentioned:📘 Dr. Jodi’s Book: Leading With Courage: A Career-Long Guide for Idealistic Women – Learn more on her website🎁 FREE Download: Your Career Compass – Reflect, Realign & Reimagine – Get the freebie hereConnect with Dr. Jodi Vandenberg-Daves:🌐 Website: https://www.jodivandenberg-daves.com📸 Instagram: @jvdconsulting💼 LinkedIn: Jodi Vandenberg-Daves📘 Facebook: Jodi’s Profile Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Are you feeling irritable, anxious, weepy, or just plain exhausted—and wondering why no one else seems to be having your kind of menopause? You're not alone. The truth is, while hormones play a role, the deeper story might be found in your unique energetic makeup.In this episode, we’re diving into one of Sara’s favorite topics—how the Five Elements of Chinese Medicine can help you better understand your menopause experience. Whether you’re hot-flashing through meetings, suddenly feeling deeply nostalgic, or craving carbs like it’s your job, there’s insight (and healing) waiting for you in this ancient framework.You’ll walk away with a powerful new perspective on your body, your symptoms, and how to support yourself with more compassion and clarity. In this episode:Why no two women experience menopause the same wayThe Five Elements explained: Wood, Fire, Earth, Metal, and WaterWhat each element looks like when it's out of balance during midlifeEmotional + physical symptoms linked to each element (yes, those mood swings mean something!)How to rebalance each element with simple, practical toolsThe connection between stress, liver qi, and feeling like your jeans betray youHow Chinese medicine helps you understand who you're becoming, not just what you're fixing Connect with me, Dr. Sara Poldmae:Ready to find out what's actually going on with your hormones? Book a free discovery call here. https://renewher.meadowhillwellness.com/book-a-callWebsite: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever had a week that flipped your world upside down—and somehow also cracked you open in the most meaningful way?In this raw and unfiltered episode, I’m sharing something deeply personal: the fire that struck my wellness center last week and the emotional rollercoaster that followed. But more importantly, I’m opening up about the real-life practices—the ones I talk about every week—that are helping me stay grounded and present during an incredibly difficult time.If you’re navigating your own season of upheaval, grief, or just trying to hold it all together, this episode is for you. In this episode:The emotional aftermath of losing my clinic to fire—and what’s helping me move through itWhy I made the bold decision to step away from acupuncture (at least for now)How real rest (not just more coffee) is getting me throughWhat movement looks like when you're grieving and exhaustedThe unexpected power of connection—and why it’s your secret healing superpowerHow regulating your nervous system really works in crisis momentsAn invitation to rebuild your life with more intention, honesty, and compassion Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Can chronic stress trigger perimenopause symptoms? Angie Hawkins says yes—and she’s lived it. If you’ve ever felt like the stress of holding everything together might actually be breaking your body down, this episode is going to feel like a breath of fresh air. I’m joined by Angie Hawkins—Inner Glow Coach, author, and fierce advocate for authentic self-love—to talk about the profound connection between stress, emotional suppression, and perimenopause.Angie vulnerably shares her personal journey from emotional rock bottom to healing—from pushing herself to prove her worth, to quitting a toxic job and watching her perimenopause symptoms vanish within weeks. Together, we explore what it really means to listen to your body, honor your emotional needs, and rediscover joy in midlife.Whether you're feeling disconnected, burned out, or just a little unsure of what brings you joy anymore—this conversation will meet you where you are. In this episode:·         Angie’s story of stress-induced burnout, Hashimoto’s, and early perimenopause symptoms·         How unresolved emotional trauma can manifest in the body·         The surprising disappearance of her perimenopause symptoms after quitting her job·         Why many midlife women can’t answer the question, “What brings you joy?”·         How play, mindfulness, and wonder are powerful antidotes to chronic stress·         The truth about spiritual healing modalities—not every tool is for everyone·         How Angie helps women stop chasing love and start glowing from within Resources Mentioned:·         FREE Inner Glow Guide: Start your journey from not-enough to radiant confidence Download here·         Running in Slippers – Angie’s powerful memoir on emotional healing and self-love Get the book·         Website: https://www.runninginslippers.com·         Instagram: @angiehawkins808 Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you taking care of your heart—but still feeling like something’s missing?So many midlife women focus on breast health or hormone balance, yet don’t realize that cardiovascular disease is the leading cause of death for women. And the truth? It's not just about cholesterol. In this powerful and eye-opening episode, I’m joined by Angie Gallagher, cardiac rehab expert turned functional medicine coach, to talk about the real root causes of heart disease—and what you can do to prevent it.Whether you’re already prioritizing your health or feeling totally overwhelmed, this conversation will leave you feeling empowered, informed, and ready to take action in a way that aligns with your life (and your nervous system!).  In this episode: Why heart disease in women is not just about cholesterolThe roles of inflammation, oxidative stress, and nervous system imbalance in heart healthWhy stress alone can trigger heart attacks—and how to recognize hidden stressHow to build a realistic, joyful exercise routine that supports heart healthThe surprising impact of food sensitivities on your energy, brain fog, and heart rate variabilityWhat "getting your macros right" really means for metabolism in midlifeSimple ways to regulate your nervous system without adding more to your to-do list Angie Gallagher is a clinical exercise physiologist, Functional Medicine Wellness Coach and Certified Heartmath Practitioner. For 25 years she worked in cardiac and pulmonary rehabilitation and learned what doesn't work to truly reduce cardiac risk. She now enjoys using her passion for functional medicine in her own wellness coaching business where she does both group and one on one wellness coaching to help people achieve their most optimal health from the inside out. She has learned that the gut is the gateway to health and disease. She has helped people improve physical and mental health through healing the gut and optimizing metabolism. She’s passionate about lifestyle medicine and exemplifies this in her own life through creative healthy cooking, trail running, cycling, yoga, meditation and community.Resources Mentioned:Angie’s Email: [email protected] Media Linkshttps://www.facebook.com/heartwellnesscoachinghttps://www.tiktok.com/@heartwellnesscoachhttps://www.instagram.com/heartwellnesscoachhttps://studio.youtube.com/channel/UCk-sjqEPBO-LP01byq0hW0A/videosLink to FreebieHave a question I can answer? Send me a message! I love to hear from my listeners!

Is Your Sex Life Struggling in Midlife? You’re Not Alone. Have you ever thought, “Is this it?” when it comes to sex in midlife? Maybe intimacy feels awkward, your libido has disappeared, or it just… hurts. If so, you’re not broken—and you’re definitely not alone. In this honest and eye-opening conversation, I’m joined by certified sex educator and coach Karen Bigman to talk about the real changes that happen in our sex lives during perimenopause and menopause—and what you can actually do about it.Whether you're in a long-term relationship that’s lost its spark or rediscovering your own pleasure solo, this episode will give you validation, encouragement, and practical ideas to reconnect with your sexuality—without pressure or shame.Karen Bigman is the dynamic host of the podcast, Taboo to Truth: Life and Sex After 50. With a passion for empowering women and men, Karen is on a mission to break down barriers and liberate us to engage in open conversation about midlife sexuality. Karen’s personal journey of divorce, dating, and menopause inspired her to become a Certified Sexuality Educator and Certified Menopause Coach. She launched her podcast as a safe space to explore topics that are often thought about, yet rarely spoken about. Through candid, and often raw conversations, Karen helps her audience navigate an overlooked aspect of aging by offering education, support, and a dash of humor, to more easily embrace sexuality. In this episode:Why sex changes during perimenopause and menopause (and what’s totally normal)The top three reasons your libido might be MIAWhat to do if sex has become painful, awkward, or emotionally disconnectedWhy communication is everything—and how to actually start the conversationHow midlife men experience sexual changes (and what they wish you knew)The truth about responsive vs. spontaneous desire—and how to bridge the gapCreative ways to bring back intimacy (hello, “sex snacks” and six-second kisses!) Resources Mentioned:Karen Bigman’s Website: https://www.taboototruth.com/ Instagram: https://www.instagram.com/taboototruth Youtube: https://www.youtube.com/@taboototruthpodcast TikTok: https://www.tiktok.com/@taboototruth LinkedIn: https://www.linkedin.com/in/karenbigman/Link to Freebie: https://www.taboototruth.com/pleasureplaybook  Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Feeling Stuck? Here’s How to Get Moving Again—No Matter Where You Are in Life. Do you ever find yourself saying, “It’s not that bad…”—even when you know deep down something needs to change? Whether it’s your health, your relationships, or the way you’re showing up in your own life, feeling stuck is something we all go through—especially in midlife.In this powerful and deeply honest episode, I’m joined by Yvette Salva—personal trainer, life coach, and survivor—who shares her inspiring journey from addiction and homelessness to health, recovery, and service. Together, we unpack the emotional roadblocks that keep us from making change, and the three simple (but not always easy) steps to finally get unstuck and move forward.Yvette’s story is raw, real, and ridiculously empowering—and her wisdom is exactly what you need if you’re feeling overwhelmed, discouraged, or unsure of your next step. Yvette Salva is an entrepreneur, keynote speaker, and founder of a private training studio helping women over 40 feel strong and confident. She focuses on mindset, nutrition, and fitness to show that midlife is not a crisis but a new season. Her message is simple: the best is yet to come.In this episode:Yvette’s candid journey from addiction to long-term sobriety and healingWhy the gut whisper never lies—and how to start trusting yours againThe 3 essential steps to getting unstuck: Awareness, Acceptance, and ActionHow “It’s not that bad” thinking can quietly sabotage your goalsThe power of support, structure, and accountability in midlife transformationWhy paying attention often starts with paying for commitmentWhat it really takes to build a life you love—even after hitting rock bottom Resources Mentioned:Website: https://yvettesalvafitness.com/ Instagram: https://www.instagram.com/yvettesalvafitness  Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you feeling like your body—and your life—aren’t quite your own anymore? Maybe the weight gain, brain fog, sleepless nights, and emotional overwhelm have left you wondering, “Who even am I right now?” If that sounds familiar, this episode is for you.In today’s deeply honest and empowering conversation, I’m joined by self-love and relationship coach Christina Ketchen to explore the concept of acceptance—not as giving up, but as a powerful path to freedom and healing during midlife transitions like menopause.Whether you’re struggling with your changing body, identity, or just trying to stay grounded through it all, this episode will help you reconnect to your power and remember: you’re not alone.Christina Ketchen is a Certified Life and Relationship Coach, HeartMath® Certified Practitioner, and graduate of the Hoffman Institute who has spent nearly a decade coaching both individuals and couples. With over 10,000 hours of experience, she helps people move beyond old patterns and get to know themselves from a grounded place of enoughness. Christina blends science, story, and heartfelt strategy to guide people toward emotional resilience, self-love, and healthier relationships. In this episode:What acceptance really means—and what it doesn’tHow to embrace the “ands” of midlife: “This is hard, and I’m moving forward”The surprising connection between nervous system regulation and emotional resilienceWhy saying your inner thoughts out loud can shift everythingChristina’s near-death experience and how it transformed her relationship with changeTwo powerful tools you can use right now: Heart-Focused Breathing and JournalingHow to reframe identity loss as an evolution into something new Resources Mentioned:·         FREE RESOURCE: Christina’s Masterclass + Dreamscaping Tool → https://christinaketchen.com/masterclass/Hoffman Institute: https://www.hoffmaninstitute.orgHeartMath Tools + Coherence App: https://www.heartmath.com Connect with Christina Ketchen:Website: https://christinaketchen.com Substack: https://christinaketchen.substack.com Instagram: https://www.instagram.com/christinaketchen/Facebook: https://www.facebook.com/uncoveryourbestyou/LinkedIn: https://www.linkedin.com/in/christinaketchen/ Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Ever feel like you’re losing yourself somewhere between hot flashes, brain fog, and trying to remember where you left your coffee (again)? You’re not alone—and this conversation is for you.In this very special episode, Sara takes the guest seat as she’s interviewed on a local Annapolis-based podcast. What unfolds is a lively, honest, and often hilarious conversation about the very real experiences of women in perimenopause and menopause. From heart palpitations to sleep struggles to relationship shifts, nothing is off the table—and you’ll walk away feeling seen, supported, and maybe even a little more empowered.This is Sara unfiltered, and it just might be the most fun episode yet. In this episode: Why midlife often starts with “I just don’t give a f*ck” (and why that’s not a bad thing)The real reason behind heart palpitations and anxiety in perimenopauseDebunking the myth that “everyone needs hormones” during menopauseWhy sleep issues are often the first red flag (and what to do about it)How brain fog affects your confidence—and what helps bring it backWhat Sara’s concierge program looks like from the insideThe emotional truth about changing your lifestyle—and why it can get messy before it gets beautifulPlus: sex drive, wine habits, journaling breakthroughs, and why orange might be your midlife power color Resources Mentioned:Kelly Bell is the founder of The Bell House Catering, a boutique catering company in Annapolis, Maryland, known for fresh, seasonal menus and warm, welcoming service. Whether she’s crafting an intimate dinner party or a lively community event, Kelly brings heart, humor, and flavor to everything she touches.Gretchen Moran is the creator of The Culinary Square, a dynamic culinary space and teaching kitchen in Annapolis focused on hands-on cooking classes, community-building events, and empowering people through food. Gretchen’s passion lies in connection—bringing people together around good food and great conversations.Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you crying over dog food commercials… or impulse-buying your fourth pair of reading glasses? Welcome to the wild ride of Cougar Puberty—yes, it’s a thing, and no, you’re not the only one living it. In this short but laughter-filled episode, we’re talking about the hormonal chaos of perimenopause and menopause… and why comparing it to puberty might just be the most accurate (and hilarious) take out there.If you’ve ever felt like you’re reliving the emotional roller coaster of your teen years—minus the slumber parties and with a lot more night sweats—this episode will help you feel seen, heard, and not so alone. In this episode:What “Cougar Puberty” actually means—and why it’s more real than you thinkThe hormonal roller coaster you’re riding (and how it mirrors your teen years)How humor can lighten the heavy parts of perimenopauseWhy we love the “We Do Not Care Club”—and how to join guilt-freeThe delicate balance of not caring about the small stuff while still caring deeply for yourselfWhy finding the right practitioner can make all the differenceA surprising reason for night sweats (hint: it’s not always hormones!) Resources Mentioned:Concierge program: www.meadowhillwellness.com/renewher  Coaching call link: https://calendly.com/sarapoldmae/midlife-strategy Connect with me, Dr. Sara Poldmae:Ready to find out what's actually going on with your hormones? Book a free discovery call here. https://renewher.meadowhillwellness.com/book-a-callWebsite: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are You Saying "Yes" When You Really Want to Say "No"? If your calendar is packed, your energy is drained, and you're constantly “should-ing” yourself through the week, you’re not alone. In this short but powerful episode, I’m talking about one of the most freeing things you can do in midlife: say no.This isn’t just about boundaries—it’s about reclaiming your joy, your time, and your health. Saying no is the first step toward letting go of what no longer serves you… and making space for what does.Whether you're feeling overwhelmed, stuck in old patterns, or just craving a little more peace, this episode is your permission slip to release the stressors and tune into what really matters. In this episode:Why midlife is the perfect time to let go of what no longer serves youHow saying "no" helps prevent burnout, overwhelm, and hormone imbalanceThe surprising connection between chronic stress and your inbox, your friendships, and your to-do listA simple journaling practice to identify what’s draining youThe real meaning of mindfulness—and how it helps you move through changeHow to start making decisions from a place of clarity instead of autopilotWhy support (and sometimes counseling) can help you reframe your life in a powerful way Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are These Midlife Health Questions Keeping You Up at Night?Have you ever found yourself deep in a 2 a.m. Google rabbit hole, trying to figure out if collagen powder is worth it, or whether that weighted vest in your closet could actually help your bones? You’re not alone. Midlife brings a flood of changes—and questions—and it can be hard to know what advice to trust.In this episode, I’m answering the most common (and most Googled!) health questions I hear from women in midlife. From supplements and strength training to anxiety and brain fog, I’ll guide you through it all with honest insights from both a functional medicine and Chinese medicine perspective—plus a whole lot of compassion.  In this episode:Whether a weighted vest can really help support bone health (hint: it can!)What to look for in a quality collagen powder—and why cycling your supplements might be a good ideaThe truth about NAD for energy and healthy aging (and whether oral supplements are worth it)Why walking is great—but heavy lifting may be even better for midlife wellnessWhat might actually be causing your brain fog (spoiler: it’s not just low estrogen!)How to nourish your skin from the inside out as it becomes thinner and drierWhy anxiety may spike in your 40s and 50s—and what your nervous system really needs Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeEmail: [email protected] Have a question I can answer? Send me a message! I love to hear from my listeners!

Do you ever feel like you’re just faking it—like you’ve somehow fooled everyone into thinking you’ve got it all together, even as you’re quietly doubting your worth behind the scenes? If that resonates, this episode is for you.Today, I’m sharing a deeply personal and honest conversation about imposter syndrome in midlife. This isn't just a mindset issue—it’s something so many women silently carry as we face big life transitions, career shifts, hormonal changes, and old stories from our past. I’ll walk you through how it’s shown up for me, why it often resurfaces during perimenopause, and how we can gently rewrite the narrative and reclaim our confidence.This one’s part therapy, part storytime, and part pep talk—because you are not alone, and you are not behind. In this episode:What imposter syndrome really feels like in midlife (and why it can sneak in even after big accomplishments)How hormonal changes during perimenopause stir up self-doubt and old emotional patternsThe childhood stories we carry—and how they still affect how we see ourselves todayWhy you can feel wildly competent and still deeply insecure (you’re not broken!)How to reframe negative self-talk and quiet your inner criticSimple mindset shifts that can help you move forward even when you don’t feel readyA powerful question to ask yourself when self-doubt strikes Resources Mentioned:Meadow Hill Wellness: https://www.meadowhillwellness.com/renewher   Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are GLP-1 Medications Right for You? What You Really Need to Know FirstHave you been hearing a lot about GLP-1 medications like semaglutide and wondering if they might be the magic fix—or if they’re just another fad? Maybe you’ve already started using one, but feel unsure how to support your body while you’re on it. In this honest and empowering episode, I sit down with certified nutrition coach Danielle McColloch to talk about what no one else is saying: how to use GLP-1s safely, effectively, and with your long-term wellness in mind.Whether you’re just curious or deep in the journey already, you’ll walk away with practical strategies and a whole lot of reassurance that you don’t have to do it perfectly—you just have to do it intentionally. In this episode:Danielle’s personal journey from food perfectionism to freedom—with the help of GLP-1sHow GLP-1 medications can change your metabolism and relationship with foodThe 4 non-negotiables every woman needs to support her body on these medicationsWhy building muscle is critical (and what to do if you don’t know where to start)A mindset shift that helps reduce food guilt and rebuild trust with your bodyHow stress and shame affect digestion, metabolism, and weightWhy the “calories in, calories out” model is too simplistic for women in midlife Connect with Danielle McColloch:Instagram: https://www.instagram.com/daniellemccolloch  Connect with me, Dr. Sara Poldmae:Ready to find out what's actually going on with your hormones? Book a free discovery call here. https://renewher.meadowhillwellness.com/book-a-callWebsite: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you noticing more hair in your brush, thinning at your part, or just feeling like your ponytail isn’t what it used to be? You’re not imagining things—and you’re definitely not alone. Hair loss is one of the most emotionally distressing symptoms women face in midlife, and yet it’s still not talked about enough. In this powerful episode, I’m joined by Dr. Mary Wendel, a board-certified internist and founder of Medi Tresse, a clinic dedicated to women’s hair loss.Dr. Wendel brings her decades of experience—and deep compassion—to break down the root causes of hair loss during perimenopause and menopause, plus what you can do about it. If you’ve ever felt dismissed, overwhelmed, or just plain lost trying to understand your changing hair, this conversation will leave you feeling seen, informed, and empowered. In this episode:Why hair loss is so common (but rarely discussed) during perimenopause and menopauseThe emotional toll of thinning hair—and why it deserves serious attentionCommon causes of hair loss in midlife: from hormones and genetics to stress and nutritionHow to recognize patterns of hair loss—and what they might be telling youThe role of stress, iron levels, thyroid, and autoimmune dysfunction in hair healthWhy getting a thorough medical workup is crucial before starting treatmentTreatment options that actually work—from minoxidil and light therapy to functional medicine support Resources Mentioned:Medi Tresse Clinic: https://www.meditresse.com Learn more about laser light therapy for hair regrowth: https://www.meditresse.com/treatments/low-level-laser-therapy/  Connect with Dr. Mary Wendel:Facebook: https://www.facebook.com/MediTresse Instagram: https://www.instagram.com/medi_tresse/ YouTube: https://www.youtube.com/channel/UCyMPQuRkP_SxTtfwZ1eYUnw   Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are mood swings running the show lately—and leaving you feeling like a stranger in your own life? If you've ever cried over a commercial, snapped at your partner for simply breathing, or found yourself thinking “Who even am I right now?”, you’re in good company. In this episode, we’re diving into the emotional whirlwind that so often comes with midlife—and unpacking what’s hormonal, what’s situational, and what’s actually a powerful wake-up call.Yes, estrogen and progesterone are shifting—but so are your boundaries, your priorities, and your willingness to carry everyone else’s emotional weight. This conversation will help you reframe the chaos and find clarity in the middle of it all. In this episode:Why mood swings during perimenopause aren't “just hormonal”—and why that mattersHow hormonal changes amplify (but don’t invent) deeper emotional truthsThe surprising wisdom behind your midlife rage, tears, or numbnessThe essential questions to ask when everything feels “too much”What estrogen, progesterone, testosterone, and cortisol are doing behind the scenesWhy gut health and adrenal balance are key to emotional stabilityHow to turn midlife mood swings into a map for real, sustainable change Resources Mentioned:Meadow Hill Wellness Concierge Program (for Maryland residents): https://www.meadowhillwellness.com/renewher FREE RESOURCE: Download your guide to thriving in midlife: risingwomanproject.com Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave an idea for a future episode? I’d love to hear it! Send me your thoughts at [email protected] a question I can answer? Send me a message! I love to hear from my listeners!

Is your heart suddenly racing out of nowhere—and you're not even stressed? You’re not alone. Many midlife women are blindsided by unexpected heart symptoms like palpitations, racing pulses, and sudden spikes in blood pressure. It’s terrifying, confusing, and all too often dismissed as “just anxiety.”In this heartfelt episode, I share my own journey with perimenopausal tachycardia—when my resting heart rate soared to 170 BPM—and the deeper discoveries that followed. If you’ve ever wondered whether your heart symptoms are hormonal, this episode is for you. In this episode:My personal story with unexplained heart racing during perimenopauseWhy midlife heart symptoms are often misunderstood or dismissedThe powerful role estrogen and progesterone play in cardiovascular healthHow hormone shifts affect blood pressure, heart rate variability, and anxietyWearable tech (like WHOOP and Oura) as tools to track heart and hormone changesFunctional medicine insights into cortisol, histamine, and HPA axis dysfunctionWhen to seek emergency care—and when to explore deeper hormone testing Resources Mentioned:WHOOP wearable tracker: https://www.whoop.comOura Ring: https://ouraring.comLearn more about Meadow Wellness and our Renew Her program: https://www.meadowhillwellness.com/  Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!

Big News: Our Midlife Concierge Program Is Launching!Hi ladies, it’s Dr. Sarah here with something incredibly exciting I’ve been waiting to share. Monique, our amazing nurse practitioner, and I are launching a brand-new Concierge Membership Program exclusively for women in midlife right here in Maryland!This high-touch, deeply personalized program is designed to support you through every phase of perimenopause, menopause, and beyond. We’re combining the best of functional medicine, Chinese medicine, lifestyle coaching, and bioidentical hormone therapy—plus weekly coaching calls and advanced lab testing—to give you the care and attention you truly deserve.To celebrate the launch of our concierge membership program, I’m doing a special fan-favorite replay! We're bringing back Monique’s wildly popular episode, Hormones 101. Whether you missed it the first time or want a refresher, it’s the perfect companion to this exciting announcement.👉 Interested in becoming a founding member? Email us at [email protected] to learn more or reserve your spot. (Maryland residents only!)We can't wait to support your midlife journey in a whole new way —and I hope you enjoy this encore episode! Did you know you can start experiencing perimenopausal symptoms as early as your mid-thirties?  Many women feel confused and alone during perimenopause because the world totally fails to prepare them for it. If you relate to that, you’re in good hands because my guest, Monique Willingham, and I are passionate about helping women understand what’s happening in their bodies during this time.  This episode of Midlife Rise + Thrive will help you understand your hormones and empower you to reclaim your health. Welcome to the Hormones 101 class you never got.   Monique is a Nurse Practitioner who has been practicing in oncology for over 15 years and uses a holistic approach to help patients reduce inflammation and improve energy and mental clarity.    In this episode:The basic roles of your hormones Why your symptoms might feel inconsistent How to make your hormones happy Resources Mentioned:Visit Monique’s Website: www.remedygreenwellness.com Learn About the Midlife Concierge Program: [email protected]  Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

 Is your mind constantly racing, your body feeling depleted—and you’re wondering if you’ll ever feel grounded again? If so, this episode is your gentle nudge to slow down and reconnect. Midlife is often a whirlwind of change, and sometimes, what we need most is to simply pause.Today, I’m joined by my friend and fellow yoga teacher, Alicia Sweeney, for a heartfelt conversation about the transformative power of yoga in midlife—especially the deeply nourishing practice of Yin Yoga. Whether you're a seasoned yogi or a curious beginner, you’ll walk away with a new appreciation for how yoga can become your anchor through change. In this episode:Why midlife is the perfect time to return to—or begin—a yoga practiceThe emotional and spiritual benefits of slowing down through Yin YogaHow yoga teacher training can transform your life (even if you never teach!)The power of consistency over intensity in movement and lifeHow Yin Yoga supports your nervous system and emotional releaseLetting go of friendships that no longer align—and finding connection through communityWhy authenticity is the highest vibration you can live in Resources Mentioned:Book: The Body Keeps the Score by Bessel van der KolkBook: Atomic Habits by James ClearBlue Lotus Yoga Studio (Annapolis): https://www.bluelotusannapolis.com/ 2026 200-Hour Yoga Teacher Training Info: https://www.bluelotusannapolis.com/200-hour-ytt50-hour Yin Yoga Teacher Training (Fall 2025, for RYTs): https://www.bluelotusannapolis.com/yin-yoga-trainingYoga Festival – Alicia in Maine July 25-27 (with 10% discount code: ASWEENEY25): https://www.maineyogafest.com/festivalYoga Festival – Sara in Asheville July 24-27 (with 10% discount code: spoldmae2025): https://www.loveshineplay.comAlicia Sweeney’s Website: www.yogalicias.comFollow Alicia on Facebook: https://www.facebook.com/yogalicias and IG: https://www.instagram.com/yogalicias  Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are your relationships leaving you feeling like a turtle—or a honey badger?If you’ve ever found yourself second-guessing your instincts in love, friendships, or even with your kids, this episode is for you. We’re exploring how attachment styles don’t just show up in your relationships with others—but in your relationship with yourself. And learning to feel secure with you can change everything.In this heartfelt and insightful conversation, I’m joined by Amanda Fuenzalida, an attachment therapist and coach I met during our Panama retreat. She brings a playful but powerful perspective to understanding emotional patterns through “animal-style” attachment metaphors that make the science click. You’ll come away with a deeper sense of why you might respond the way you do—and how to start building true inner safety. In this episode:Why your attachment style isn’t fixed—and how it changes in midlifeWhat it means to have an attachment style with yourselfThe animal metaphors that help you spot your emotional patterns (koala, turtle, honey badger, dragon!)How childhood messaging shaped your ability to trust your gutWhy self-trust is key in navigating dating, divorce, and relationships in midlifeHow to spot old wounds when they’re triggered in current relationshipsFirst steps to healing: learning to hear and honor your own voice Resources Mentioned:Website: https://www.attachmentlabs.com/ Instagram: https://www.instagram.com/attachmentlabs Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

 Is Online Menopause Care Really Helping You? The Hidden Risks You Need to Know Are you feeling dismissed, rushed, or just plain confused by the options for menopause care? You’re not alone—and you’re not crazy. In this episode, I’m diving into a growing trend that’s both promising and problematic: online telehealth services offering hormone therapy and quick-fix prescriptions.If you've ever felt tempted to click "buy" on a hormone treatment without a proper medical evaluation, this conversation is for you. I’m breaking down why this new wave of care might be missing the mark—and what true, holistic midlife care should actually look like.In this episode:Why fast online hormone prescriptions may be doing more harm than goodThe problem with “one-size-fits-all” menopause solutionsReal risks of taking medications without lab work or proper medical guidanceThe missing piece in online care: lifestyle medicine as your superpowerWhat comprehensive midlife healthcare really looks likeWhy menopause deserves more than a Band-Aid—and so do youThe power of seeing this life phase as a creative, vibrant transitionResources Mentioned: FREE RESOURCE: Download “Exhausted to Empowered” — your guide to lifestyle shifts that support your health in midlifeConnect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever looked around your life in midlife and thought… “Wait, I did what?!”Whether it’s bold sexual escapades with a 23-year-old, becoming a Mahjong teacher, or finally setting boundaries with that one bossy sibling, this episode is all about the unexpected (and often hilarious or profound) ways women are surprising themselves in midlife.In this soul-stirring, laugh-out-loud solo episode, I’m sharing real stories from women in our community who answered one question: What have you done in midlife that surprised you? Their answers are raw, raunchy, tender, and deeply inspiring—and they just might shift your perspective on what this chapter of life can truly hold. In this episode:From beach abs to badass boundaries: real answers from real womenWhy giving up alcohol in midlife can be radically liberatingThe quiet strength found in grief—and how one woman honored hersHow international solo travel becomes a rite of passage for many midlife womenUnexpected career pivots, from surfing in Panama to launching a business after divorceThe emotional sandwich of caring for aging parents and reconnecting with siblingsWhat it really means to live unapologetically in this bold season of life Resources Mentioned:FREE RESOURCE: Download “From Exhausted to Empowered” – your guide to feeling better in your body and spirit in midlife: RisingWomanProject.com Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Feeling a little off—even when everything seems joyful and full?You’re not alone. In this softer, more personal episode, I’m opening up from my living room (yes, not the usual recording space!) about what it means to feel ungrounded even in the midst of joy. This season of life has been full—travel, speaking, retreats, my daughter home from college—and I’m sharing how a sweet little puppy named Winnie has become the unexpected anchor I didn’t know I needed.If you’ve ever felt like you’re rushing through life, even the good parts, this one’s for you. In this episode:Why joy and burnout can sometimes co-existThe subtle signs you're out of sync with your own rhythmHow my daughter’s return home sparked a needed pauseThe very intentional (and slightly wild) decision to adopt a puppyHow slowing down is a radical act of self-alignmentThe unexpected ways rest restores us in midlifeWhy you don’t have to “earn” your joy Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you holding onto old patterns that no longer serve you—and wondering if it’s too late to change? In this episode, we explore the powerful idea that transformation is always possible, no matter your age or history. In this episode, I sit down with bestselling author and inspirational teacher Caren Paskel to talk about what it really means to believe in yourself in midlife—and how that belief can radically shift your health, your energy, and your entire life direction. Caren’s story is a deeply moving example of growth through adversity. From identifying as a shy, introverted child to becoming a dynamic speaker and retreat leader, she shares how self-belief became her foundation—especially after the profound loss of her soulmate and husband.Caren Paskel is a best-selling author, speaker, and founder of Caren Paskel Self-Evolution, Youthful Longevity Yoga Training and Retreat™, and the Self-Evolution Education (S.E.E.) Foundation. A master in Vedanta philosophy and a lifelong yoga practitioner—starting her growth journey at just 16—Caren has dedicated her career to guiding individuals toward holistic transformation, empowerment, and self-mastery. With decades of experience in yoga and spiritual education, she provides a practical roadmap for integrating ancient wisdom into modern life.A firm believer in the power of mentorship and collective energy, Caren has inspired thousands through her Self-Evolution courses, retreats, and books, including The Power of Self-Belief. Her teachings focus on the eternal values of life, the path of yoga to self-realization, and the importance of breaking free from small thinking to step into one’s highest potential. In this episode:What it really means to believe in your higher self—not just your personalityThe connection between self-belief and healthy agingWhy changing your “paradigm” is essential for long-term well-beingHow proximity to inspiring people can spark your own inner transformationThe difference between self-esteem and true self-beliefHow Caren’s caregiving journey became a catalyst for spiritual growthLessons from yoga philosophy that helped her move through grief and rebuild Resources Mentioned:Learn more about Caren’s retreats and education foundation: https://carenpaskel.comFacebook: https://www.facebook.com/carenpaskelselfevolution/LinkedIn: https://www.linkedin.com/in/caren-paskel/YouTube: https://www.youtube.com/@carenpaskelyoga6711Instagram: https://www.instagram.com/carenpaskel/  Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you feeling overwhelmed by sudden bursts of rage—and wondering if it’s just you? You’re not alone. Many midlife women experience emotional intensity that seems to come out of nowhere. That fiery anger, the kind that feels like it’s bubbling just beneath the surface, isn’t just in your head—and it might be telling you something important.In this episode, I’m joined by my friend and business coach, Bailey Feldman, as we unpack the rising rage so many women experience in their 30s and 40s. We get honest about what it feels like, where it comes from (hint: it’s not just hormones), and what you can actually do to feel more balanced and in control. Whether you're in full-blown perimenopause or just starting to notice shifts, this conversation is your invitation to get curious—not critical—about what your body and emotions are trying to say. In this episode:Why rage is more common than you think in your 30s and 40sWhat Chinese medicine says about emotional buildup (hello, liver Qi stagnation)How hormonal shifts start before perimenopause officially beginsLifestyle habits and mindset shifts that can smooth emotional edgesThe role of acupuncture, herbal support, and gentle liver detoxWhy we need community—and how multi-generational spaces can support healingThe importance of pushing back on the “just survive it” mindset  Resources Mentioned:Learn more about acupuncture and holistic hormone support: risingwomanproject.comBailey’s community space for women: Fount + FlourishFount + Flourish Instagram: https://www.instagram.com/thefount_co Bailey’s Instagram: https://www.instagram.com/baileyfeldman_  Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you constantly walking into a room only to forget why you're there? Or maybe you’re mid-sentence and suddenly lose your train of thought? If this sounds familiar, you’re not alone—and you’re definitely not losing your mind. In today’s solo episode, I’m diving into a topic that so many of my patients bring up: brain fog during perimenopause and menopause. We’ll explore what’s really behind this frustrating symptom and, most importantly, what you can do to start feeling clearer, calmer, and more capable again.If you’ve been wondering why your focus feels off or your memory isn’t what it used to be, this episode will help you connect the dots—and find real solutions. In this episode:What brain fog really is (and why it’s not “just in your head”)The powerful role estrogen and progesterone play in memory and clarityHow stress and high cortisol levels make brain fog worseWhy your sleep quality is directly tied to your cognitive healthPractical lifestyle changes to support a clearer, sharper mindThe impact of exercise, healthy fats, and herbal adaptogens like AshwagandhaWhen to consider bioidentical hormone therapy—and why it’s not always the first step Resources Mentioned: 🌿 FREE RESOURCE: Download your guide to thriving in midlife: https://risingwomanproject.com Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you feeling stuck in the "shoulds" of midlife — checking all the boxes of success but still wondering, is this all there is? You’re not alone, and you’re definitely not broken. In this inspiring episode, we're talking about how pleasure, self-discovery, and nervous system healing can reignite your midlife revolution.Today, I’m joined by Natty Frasca, a pleasure coach, speaker, and fierce advocate for midlife women owning their full power. Natty shares her deeply personal story of transformation after hitting 40 — and how reconnecting with pleasure helped her rebuild her marriage, career, and sense of self. If you’re ready to reclaim your joy and lead with love, this conversation is for you! In this episode: Natty’s “kitchen counter epiphany” — and how it changed everything.Why feeling good isn't just nice — it’s revolutionary.How pleasure practices heal the nervous system and fuel resilience.Why traditional marriage narratives don't fit many midlife women (and what to do about it).Small, everyday ways to “love push” and ripple positive change into the world.How Natty rebuilt her marriage through intention, imagination, and action.The essential link between pleasure, safety, and true intimacy. Resources Mentioned:Website: https://www.thefemininerebellion.comInstagram: https://www.instagram.com/thefemininerebellion/ Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you second-guessing your gut feelings—or brushing them off in the name of being “nice”? If you’ve ever doubted what you were seeing or feeling in a relationship—whether personal or professional—this episode is for you. In the first episode of the newly rebranded Menopause: Rise and Thrive, I’m opening up about a recent working relationship that challenged me to reconnect with one of the most essential midlife tools: self-trust.With warmth and vulnerability, I invite you into my journey of learning to trust what’s real, not just what you hope could be. This episode is a tender yet powerful reminder that growth often means letting go—and that your intuition deserves to be honored. In this episode:Why trusting your gut is harder than it sounds—and how midlife can help sharpen that instinct.The subtle ways we override our own discomfort in the name of harmony.Personal story of a professional relationship that sparked deep self-reflection.How emotional intelligence and self-protection often conflict—and what to do about it.The role of caregiving and “being nice” in silencing your own needs.A powerful plant analogy you won’t forget—on outgrowing old containers (and relationships).Permission to release relationships that no longer align—and embrace discernment as growth.Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeJoin me at my next wellness retreat!   https://risingwomanproject.com/retreats/2025-april/Have a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever found yourself wondering, “Is this it?”—like you’ve checked all the boxes but something still feels...off? You’re not alone. In this episode, I’m joined by the fabulous Sue Willoughby, a fearless midlife trailblazer whose journey will make you laugh, cry, and most of all, feel inspired. From her VW bus named Arlo to her unique work with horses through Equus coaching, Sue is on a mission to help women over 40 drop the roles that no longer serve them and live a life that feels authentic and bold.We explore why midlife is actually the perfect time to shake things up, stop people-pleasing, and get radically honest about what we want. Sue shares her own powerful story of transformation and healing—from a tough childhood and corporate burnout to creating a life filled with meaning, connection, and (yes!) horse wisdom. This one’s all about permission: to evolve, to feel deeply, and to live fully. In this episode: 00:01 – Why Sue and I are instant kindred spirits (hint: VW buses and bold living).02:30 – Sue opens up about growing up with chaos and becoming fiercely independent.04:45 – The moment we lose ourselves in the roles of wife, mother, and caretaker.06:00 – Why questioning the script is essential for midlife women.08:30 – Chinese Medicine’s take on midlife and how kidney energy fuels reflection.11:00 – Saying yes to yourself (and no to what no longer fits).13:00 – The magic of letting go: how discomfort leads to freedom.15:00 – Boundaries, reactivity, and what it really means to stay in your lane.17:25 – What a horse can teach you about truth, presence, and being seen.22:00 – Curious about Equus coaching? Here’s what it’s like—no riding required!27:30 – Details on Sue’s upcoming women’s retreats and how to join her. Connect with Sue Willoughby:Web: https://www.willoughbycoaching.com/Insta: https://www.instagram.com/sue_willoughby/FB: https://www.facebook.com/willoughbycoaching/LI: https://www.linkedin.com/in/suewilloughby/YT: https://www.youtube.com/@SueWilloughbyPodcast: A Life Worth BeingYouTube: https://www.youtube.com/@SueWilloughby Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeJoin me at my next wellness retreat!   https://risingwomanproject.com/retreats/2025-april/Have a question I can answer? Send me a message! I love to hear from my listeners!

Do you ever feel like you’ve lost touch with the vibrant, energized version of yourself? Maybe you’re juggling work, family, and changing hormones—and wondering where you went in the process. If you’re nodding yes, this episode is for you.Today, I’m joined by our beloved nurse practitioner Monique Willingham for a heartfelt, real-talk conversation about how to reclaim your sense of self in midlife. We’re pulling back the curtain on what we see in our clinic every day—and how boundaries, emotional clarity, and intentional self-care are essential tools for not just surviving, but thriving during menopause and beyond.This isn’t about quick fixes or symptom-chasing. It’s about rediscovering who you are—and becoming the strongest, most joyful version of yourself. In this episode:Why boundaries are the foundation of true wellness in midlifeThe emotional and physical disconnect so many women feel—and what to do about itHow to redefine your priorities and make time for youThe role of community and connection during hormonal transitionsHow mindset impacts your healing and why short-term fixes don’t workTips for cultivating consistency and long-term wellness (even in a busy life)How acupuncture and holistic care support emotional and physical resilience Resources Mentioned:🎁 FREE RESOURCE: Download your guide to feeling empowered in midlife: https://risingwomanproject.com  Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram:  https://www.instagram.com/drsarapoldmaeJoin me at my next wellness retreat!   https://risingwomanproject.com/retreats/2025-april/Have a question I can answer? Send me a message! I love to hear from my listeners!

Are you stuck in patterns that no longer serve you? Do you struggle with habits, behaviors, or beliefs that feel impossible to change? In this episode, we’re diving deep into the power of neuroplasticity and how you can rewire your brain for lasting transformation.My guest today is Adele Spraggon, an award-winning author, internationally recognized thought leader, and expert in behavioral change. She’s here to share her groundbreaking four-step method, which is backed by neuroscience and has helped thousands of people break free from self-limiting patterns. Whether you’re dealing with stress, emotional eating, or struggling to set boundaries, Adele’s approach will give you the tools to create real, lasting change—without relying on willpower alone. In this episode:Why traditional self-help methods often fail—and what actually worksHow brain patterns shape your habits, emotions, and beliefsThe surprising truth about why willpower doesn’t work long-termAdele’s four-step process for rewiring your brainHow to break free from food cravings and emotional eatingUsing this method to set better boundaries and say ‘no’ with confidenceWhy your brain is your best ally in creating lasting change Resources Mentioned:Get Adele’s book: Shift: 4 Steps to Personal Empowerment – Download your free copyBook a free call with Adele to explore your personal patterns – Schedule hereWebsite: https://shift4steps.com Connect with me, Sara Poldmae:Website: https://risingwomanproject.comInstagram: @drsarapoldmaeIf you loved this episode, please follow the show and leave a review! Your support helps us continue to bring you empowering conversations to thrive in midlife. Until next time, take charge of your mind, body, and spirit—and live fully with intention.Have a question I can answer? Send me a message! I love to hear from my listeners!

Are you feeling overwhelmed by the challenges of midlife—perimenopause, shifting relationships, changing roles—and wondering how to navigate it all with confidence? In this episode, we’re diving into the one thing you can control: your mindset. Your thoughts shape your experience, and by making small shifts in perspective, you can change the way you feel, the way you show up, and even how your body responds to this transformative time.I recently spoke about mindset at a retreat, and the response was incredible—so I knew I had to share this with you. We’ll explore why mindset is more than just “woo-woo” talk, how science backs up the power of neuroplasticity, and practical ways to cultivate a mindset that supports your health, energy, relationships, and personal growth.In this episode:How negative thoughts impact your well-being—and how to shift themThe powerful link between mindset and your perimenopause & menopause symptomsWhy gratitude isn’t just a feel-good practice, but a brain-rewiring toolThe role of self-compassion in creating new, healthy habitsHow to reframe midlife as a season of renewal instead of declineThe importance of surrounding yourself with the right support systemA simple mindset shift that can make perimenopause feel so much easierConnect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeJoin me at my next wellness retreat!  https://risingwomanproject.com/retreats/2025-april/Have a question I can answer? Send me a message! I love to hear from my listeners!

Feeling off balance, moody, or just not yourself? If you're struggling with brain fog, anxiety, or sleep disturbances, your hormones may be to blame—and you don’t have to just suffer through it. In this episode, I sit down with Dr. Sarah Daccarett, a hormone specialist and anti-aging expert, to dive deep into how hormone replacement therapy (HRT) can help midlife women reclaim their energy, mood, and overall well-being.Dr. Daccarett is on a mission to break the silence around hormone health and shift the way we think about aging. Instead of waiting until symptoms become unbearable, she advocates for a preventative approach to hormone therapy—one that helps women thrive in their 30s, 40s, and beyond. She also shares her innovative approach to hormone supplementation that ensures women get the right balance for optimal mood, sleep, and vitality.In this episode:The real reason so many women experience mood swings, anxiety, and brain fog in midlifeHow progesterone, estradiol, and testosterone influence brain function and emotional well-beingWhy traditional hormone replacement therapy (HRT) often falls short—and what to do insteadThe best delivery method for progesterone to maximize absorption and effectivenessThe misinformation around hormone testing and why symptoms often tell a clearer storyWhy women have been misled about HRT and breast cancer risks—and what the latest research actually saysHow Dr. Daccarett’s Inner Balance approach personalizes hormone therapy for better sleep, sharper thinking, and stabilized moodsResources Mentioned:Dr. Sarah Daccarett’s Inner Balance Program: innerbalance.comConnect with Dr. Sarah Daccarett:Website: innerbalance.comInstagram: @innerbalanceConnect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeReady to find out what's actually going on with your hormones? Book a free discovery call here. https://renewher.meadowhillwellness.com/book-a-callHave a question I can answer? Send me a message! I love to hear from my listeners!

Are you overwhelmed by the sheer number of supplements filling your cabinet—and unsure if any of them are actually helping? In this solo episode, I'm tackling the issue of "supplement overload," a common challenge many midlife women face in their quest for better health.Join me as I share why more supplements aren't always better, how to determine what your body truly needs, and the critical importance of personalization when selecting supplements. We'll discuss the common mistakes women make, how to navigate the confusing world of supplements and influencers, and why a holistic strategy—including diet, lifestyle changes, and mindful self-care—is essential for lasting health.If you're ready to simplify your supplement routine, save money, and enhance your well-being with targeted, effective solutions, this episode is for you!In this episode:Why supplement overload is common—and how to avoid itHow to identify the right supplements specifically tailored for your unique needsThe truth about magnesium: why it's essential, and how to choose the right typeUnderstanding supplement safety to prevent accidental overdose (especially vitamins A & D)The real risks of self-diagnosis through online researchWhy supplements should complement, not replace, healthy lifestyle practicesHow a functional medicine approach uncovers the root cause of fatigue, gut health issues, and energy challengesResources Mentioned:Grab your free resource with tips to support yourself in midlife: https://risingwomanproject.com Connect with me, Sara Poldmae:Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeLearn more about my upcoming wellness retreat in Panama: https://risingwomanproject.com/retreats/Have a question I can answer? Send me a message! I love to hear from my listeners!

If you’ve ever woken up exhausted, no matter how much sleep you get, or if you’re finding that midlife has left you feeling depleted, you are not alone. Fatigue can creep up on us in so many ways—through stress, hormones, poor sleep, or simply doing too much. In this episode, I’m sharing my personal journey with lifelong fatigue, how I’ve learned to manage it, and the strategies that have made the biggest difference in my energy levels.This episode is a continuation of last week's conversation, but today, I’m focusing on sleep—what's working, what's not, and how I protect my energy every single day. If fatigue has been a struggle for you, this is an episode you won’t want to miss.In this episode:My personal experience with lifelong fatigue and how I’ve managed it over the yearsThe connection between midlife, stress, and exhaustion—and why women often feel the brunt of itSleep hygiene tips that actually work (including my top strategies for better rest!)How caffeine, nutrition, and supplements play a role in energy regulationHow medicinal mushrooms, magnesium, and other supplements can support better energy and brain functionThe power of naps, yoga nidra, and other rest strategies to combat daily fatigueResources:My go-to sleep meditation app: Insight TimerConnect with me, Sara Poldmae:Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeLearn more about my upcoming retreat to Panama: https://risingwomanproject.com/retreats/Ready To Take The Next Step To Thriving In Midlife? Download Your Free Hot Sheet With The Top 3 Things You Can Do Today To Rise + Thrive! https://risingwomanproject.com/contact/Have a question I can answer? Send me a message! I love to hear from my listeners!

If you're constantly feeling drained, like no amount of coffee or sleep can fix your exhaustion, you’re not alone. In this solo episode, I am sharing my insights into why midlife women often feel completely wiped out—and what to do about it.We’re going beyond the usual “just get more sleep” advice and uncovering the real culprits behind midlife fatigue—hormonal shifts, stress overload, poor sleep quality, and even diet. I’ll break down what’s really going on in your body, why you might feel like you’re running on empty, and most importantly, actionable ways to reclaim your energy.Learn more about my upcoming retreats here: https://risingwomanproject.com/retreats/In this episode:The hidden reasons why midlife exhaustion is so commonHow hormonal changes (especially progesterone, estrogen, and cortisol) impact your energyThe connection between chronic stress, burnout, and fatigueWhy sleep apnea is underdiagnosed in women—and how it could be affecting youThe foods that boost vs. drain your energy (spoiler: you’re probably not getting enough protein!)How movement and strength training can revitalize your body without overworking itWhy acupuncture and Chinese medicine can be game changers for energy and stress managementSimple, realistic habits to start feeling better todayFREE RESOURCE: If you’re ready to go from exhausted to empowered, grab my free guide at RisingWomanProject.com and start taking control of your energy.Connect with me, Sara Poldmae:Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeLearn more about my upcoming retreat to Panama: https://risingwomanproject.com/retreats/Ready To Take The Next Step To Thriving In Midlife? Download Your Free Hot Sheet With The Top 3 Things You Can Do Today To Rise + Thrive! https://risingwomanproject.com/contact/Have a question I can answer? Send me a message! I love to hear from my listeners!

As women, we often carry the weight of multiple roles and responsibilities, sometimes without a space to exhale or process life’s overwhelming moments.In this episode, I sit down with Trish, a trauma-informed breathwork coach and Reiki master, and Rebecca, a past retreat participant, to dive into the importance of community for women’s healing and empowerment. We discuss how retreats provide the opportunity to reset, reconnect with ourselves, and build supportive relationships with other women. Rebecca shares her experience of attending a retreat during a difficult time in her life and how it helped her regain balance, create lasting connections, and develop practices that continue to support her today.If you're feeling the need to step away from the chaos and find clarity, this episode offers insights into how you can reclaim your peace through connection and intentional self-care.Learn more about my upcoming retreats here: https://risingwomanproject.com/retreats/In this episode:Why community is crucial for women’s mental and emotional well-beingWhat happens when we give ourselves permission to prioritize self-careThe transformational power of stepping outside your comfort zoneTools like breathwork, yoga, and vision boards that foster healingHow retreats can offer both structured activities and downtime for reflectionRebecca’s personal journey to healing and what she learned through retreat participationRetreat Information:Join us at the Rising Woman Retreat from April 26–28 in beautiful West Virginia. This weekend offers a blend of healing practices, including breathwork, yoga, wellness talks, and time for deep connection. You’ll also enjoy nourishing vegetarian meals, creative activities, and time to relax in nature. For more information and to reserve your spot, visit risingwomanproject.com.Connect with me, Sara Poldmae:Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeLearn more about my upcoming retreat to Panama: https://risingwomanproject.com/retreats/Ready To Take The Next Step To Thriving In Midlife? Download Your Free Hot Sheet With The Top 3 Things You Can Do Today To Rise + Thrive! https://risingwomanproject.com/contact/Have a question I can answer? Send me a message! I love to hear from my listeners!