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 think
• The hormonal roller coaster you’re riding (and how it mirrors your teen years)
• How humor can lighten the heavy parts of perimenopause
• Why we love the “We Do Not Care Club”—and how to join guilt-free
• The delicate balance of not caring about the small stuff while still caring deeply for yourself
• Why finding the right practitioner can make all the difference
• A 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:

Website: https://risingwomanproject.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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 you
• How saying "no" helps prevent burnout, overwhelm, and hormone imbalance
• The surprising connection between chronic stress and your inbox, your friendships, and your to-do list
• A simple journaling practice to identify what’s draining you
• The real meaning of mindfulness—and how it helps you move through change
• How to start making decisions from a place of clarity instead of autopilot
• Why support (and sometimes counseling) can help you reframe your life in a powerful way

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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 idea
• The 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 wellness
• What 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 drier
• Why anxiety may spike in your 40s and 50s—and what your nervous system really needs

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram:  https://www.instagram.com/drsarapoldmae

Email: hello@risingwomanproject.com 

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 patterns
• The childhood stories we carry—and how they still affect how we see ourselves today
• Why you can feel wildly competent and still deeply insecure (you’re not broken!)
• How to reframe negative self-talk and quiet your inner critic
• Simple mindset shifts that can help you move forward even when you don’t feel ready
• A 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.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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 First

Have 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-1s
• How GLP-1 medications can change your metabolism and relationship with food
• The 4 non-negotiables every woman needs to support her body on these medications
• Why 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 body
• How stress and shame affect digestion, metabolism, and weight
• Why 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:

Website: https://risingwomanproject.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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 menopause
• The emotional toll of thinning hair—and why it deserves serious attention
• Common causes of hair loss in midlife: from hormones and genetics to stress and nutrition
• How to recognize patterns of hair loss—and what they might be telling you
• The role of stress, iron levels, thyroid, and autoimmune dysfunction in hair health
• Why getting a thorough medical workup is crucial before starting treatment
• Treatment 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.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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 matters
• How hormonal changes amplify (but don’t invent) deeper emotional truths
• The surprising wisdom behind your midlife rage, tears, or numbness
• The essential questions to ask when everything feels “too much”
• What estrogen, progesterone, testosterone, and cortisol are doing behind the scenes
• Why gut health and adrenal balance are key to emotional stability
• How 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.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have an idea for a future episode? I’d love to hear it! Send me your thoughts at hello@risingwomanproject.com

Have 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 perimenopause
• Why midlife heart symptoms are often misunderstood or dismissed
• The powerful role estrogen and progesterone play in cardiovascular health
• How hormone shifts affect blood pressure, heart rate variability, and anxiety
• Wearable tech (like WHOOP and Oura) as tools to track heart and hormone changes
• Functional medicine insights into cortisol, histamine, and HPA axis dysfunction
• When to seek emergency care—and when to explore deeper hormone testing

Resources Mentioned:

WHOOP wearable tracker: https://www.whoop.com

Oura Ring: https://ouraring.com

Learn more about Meadow Wellness and our Renew Her program: https://www.meadowhillwellness.com/ 

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram:  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 hello@risingwomanproject.com 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: hello@risingwomanproject.com 

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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 practice
• The emotional and spiritual benefits of slowing down through Yin Yoga
• How yoga teacher training can transform your life (even if you never teach!)
• The power of consistency over intensity in movement and life
• How Yin Yoga supports your nervous system and emotional release
• Letting go of friendships that no longer align—and finding connection through community
• Why authenticity is the highest vibration you can live in

Resources Mentioned:

• Book: The Body Keeps the Score by Bessel van der Kolk
• Book: Atomic Habits by James Clear
• Blue Lotus Yoga Studio (Annapolis): https://www.bluelotusannapolis.com/ 
• 2026 200-Hour Yoga Teacher Training Info: https://www.bluelotusannapolis.com/200-hour-ytt
• 50-hour Yin Yoga Teacher Training (Fall 2025, for RYTs): https://www.bluelotusannapolis.com/yin-yoga-training
• Yoga Festival – Alicia in Maine July 25-27 (with 10% discount code: ASWEENEY25): https://www.maineyogafest.com/festival
• Yoga Festival – Sara in Asheville July 24-27 (with 10% discount code: spoldmae2025): https://www.loveshineplay.com
• Alicia Sweeney’s Website: www.yogalicias.com
• Follow Alicia on Facebook: https://www.facebook.com/yogalicias and IG: https://www.instagram.com/yogalicias 

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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 midlife
• What it means to have an attachment style with yourself
• The animal metaphors that help you spot your emotional patterns (koala, turtle, honey badger, dragon!)
• How childhood messaging shaped your ability to trust your gut
• Why self-trust is key in navigating dating, divorce, and relationships in midlife
• How to spot old wounds when they’re triggered in current relationships
• First 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.com

Instagram: https://www.instagram.com/drsarapoldmae

Have 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 good
• The problem with “one-size-fits-all” menopause solutions
• Real risks of taking medications without lab work or proper medical guidance
• The missing piece in online care: lifestyle medicine as your superpower
• What comprehensive midlife healthcare really looks like
• Why menopause deserves more than a Band-Aid—and so do you
• The power of seeing this life phase as a creative, vibrant transition

Resources Mentioned:

 FREE RESOURCE: Download “Exhausted to Empowered” — your guide to lifestyle shifts that support your health in midlife

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram:  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 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 women
• Why giving up alcohol in midlife can be radically liberating
• The quiet strength found in grief—and how one woman honored hers
• How international solo travel becomes a rite of passage for many midlife women
• Unexpected career pivots, from surfing in Panama to launching a business after divorce
• The emotional sandwich of caring for aging parents and reconnecting with siblings
• What 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.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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-exist
• The subtle signs you're out of sync with your own rhythm
• How my daughter’s return home sparked a needed pause
• The very intentional (and slightly wild) decision to adopt a puppy
• How slowing down is a radical act of self-alignment
• The unexpected ways rest restores us in midlife
• Why you don’t have to “earn” your joy

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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 personality
• The connection between self-belief and healthy aging
• Why changing your “paradigm” is essential for long-term well-being
• How proximity to inspiring people can spark your own inner transformation
• The difference between self-esteem and true self-belief
• How Caren’s caregiving journey became a catalyst for spiritual growth
• Lessons from yoga philosophy that helped her move through grief and rebuild

Resources Mentioned:

• Learn more about Caren’s retreats and education foundation: https://carenpaskel.com
• Facebook: https://www.facebook.com/carenpaskelselfevolution/
• LinkedIn: https://www.linkedin.com/in/caren-paskel/
• YouTube: https://www.youtube.com/@carenpaskelyoga6711
• Instagram: https://www.instagram.com/carenpaskel/

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram:  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 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 40s
• What Chinese medicine says about emotional buildup (hello, liver Qi stagnation)
• How hormonal shifts start before perimenopause officially begins
• Lifestyle habits and mindset shifts that can smooth emotional edges
• The role of acupuncture, herbal support, and gentle liver detox
• Why we need community—and how multi-generational spaces can support healing
• The importance of pushing back on the “just survive it” mindset

 Resources Mentioned:

• Learn more about acupuncture and holistic hormone support: risingwomanproject.com
• Bailey’s community space for women: Fount + Flourish
• Fount + 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.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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 clarity
• How stress and high cortisol levels make brain fog worse
• Why your sleep quality is directly tied to your cognitive health
• Practical lifestyle changes to support a clearer, sharper mind
• The impact of exercise, healthy fats, and herbal adaptogens like Ashwagandha
• When 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.com

Instagram:  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 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.com
• Instagram: https://www.instagram.com/thefemininerebellion/

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have 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.com

Instagram:  https://www.instagram.com/drsarapoldmae

Join 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/@SueWilloughby
• Podcast: A Life Worth Being
• YouTube: https://www.youtube.com/@SueWilloughby

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram:  https://www.instagram.com/drsarapoldmae

Join 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 midlife
• The emotional and physical disconnect so many women feel—and what to do about it
• How to redefine your priorities and make time for you
• The role of community and connection during hormonal transitions
• How mindset impacts your healing and why short-term fixes don’t work
• Tips 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.com

Instagram:  https://www.instagram.com/drsarapoldmae

Join 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 works
• How brain patterns shape your habits, emotions, and beliefs
• The surprising truth about why willpower doesn’t work long-term
• Adele’s four-step process for rewiring your brain
• How to break free from food cravings and emotional eating
• Using this method to set better boundaries and say ‘no’ with confidence
• Why 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 copy
• Book a free call with Adele to explore your personal patterns – Schedule here
• Website: https://shift4steps.com

Connect with me, Sara Poldmae:

• Website: https://risingwomanproject.com
• Instagram: @drsarapoldmae

If 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 them

The powerful link between mindset and your perimenopause & menopause symptoms

Why gratitude isn’t just a feel-good practice, but a brain-rewiring tool

The role of self-compassion in creating new, healthy habits

How to reframe midlife as a season of renewal instead of decline

The importance of surrounding yourself with the right support system

A simple mindset shift that can make perimenopause feel so much easier

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram: https://www.instagram.com/drsarapoldmae

Join 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 midlife
• How progesterone, estradiol, and testosterone influence brain function and emotional well-being
• Why traditional hormone replacement therapy (HRT) often falls short—and what to do instead
• The best delivery method for progesterone to maximize absorption and effectiveness
• The misinformation around hormone testing and why symptoms often tell a clearer story
• Why women have been misled about HRT and breast cancer risks—and what the latest research actually says
• How Dr. Daccarett’s Inner Balance approach personalizes hormone therapy for better sleep, sharper thinking, and stabilized moods

Resources Mentioned:

• Dr. Sarah Daccarett’s Inner Balance Program: innerbalance.com

Connect with Dr. Sarah Daccarett:

• Website: innerbalance.com
• Instagram: @innerbalance

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

Instagram: https://www.instagram.com/drsarapoldmae

 Join 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 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 it
• How to identify the right supplements specifically tailored for your unique needs
• The truth about magnesium: why it's essential, and how to choose the right type
• Understanding supplement safety to prevent accidental overdose (especially vitamins A & D)
• The real risks of self-diagnosis through online research
• Why supplements should complement, not replace, healthy lifestyle practices
• How a functional medicine approach uncovers the root cause of fatigue, gut health issues, and energy challenges

Resources Mentioned:

• Grab your free resource with tips to support yourself in midlife: https://risingwomanproject.com 

Connect with me, Sara Poldmae:

Website: https://risingwomanproject.com

Instagram: https://www.instagram.com/drsarapoldmae

Learn 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!