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 fine
• How cortisol and adrenaline spikes lead to 2–3am wakeups and next-day anxiety
• The connection between alcohol, blood sugar swings, and midlife fatigue
• Why hot flashes, night sweats, and brain fog often worsen after drinking
• How hormone shifts make alcohol harder to process in perimenopause and menopause
• The long-term health risks of alcohol—including cancer risk women are rarely counseled on
• A powerful reframe: saying no as self-knowing, not deprivation
• Simple reflection questions to help you decide if alcohol truly supports the life you want

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!

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 women
• The truth about brain chemistry and why reaching for a drink is often autopilot—not weakness
• The HALT method: a simple, powerful check-in to calm your system without pouring a drink
• How “lengthening” your response can shift cravings and create new habits
• Why you don’t need to declare sobriety to start making mindful choices
• What to say when someone pressures you to drink (without giving your life story)
• The biggest myth about alcohol and fun—and how to bust it
• How 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.com

Instagram:  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 limit
• What it feels like to juggle everything—and still have things fall through the cracks
• The shame of forgetting simple tasks… and the truth that it happens to all of us
• The 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 it
• How I’m shifting into a more grounded, intentional production rhythm
• Why midlife can feel so full, so chaotic, and so deeply human—and why we need real conversations, not polished perfection

My New Podcast Schedule

To honor my own capacity (and sanity!), new episodes will now drop on the:
 📅 Second and fourth Thursday of every month

This 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 Retreat

If 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, Annapolis

There 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.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 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 goals
• Why "starting over" is a myth and how to shift your mindset toward refinement instead
• How to navigate real-life roadblocks (like burnout, injuries, or caregiving duties) without losing momentum
• The power of scanning your life to uncover what you truly want—right now
• Ways to reconnect with joy by revisiting childhood interests and playful movement
• Why 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.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 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 it
• How to start a mindfulness practice with just 10 minutes a day
• The hidden power of breathing and gratitude (and how to feel it, not just list it)
• How mindfulness helps you make clearer, more grounded decisions
• The role of mindfulness in parenting and how kids learn by watching us
• Easy ways to bring mindfulness into everyday moments—like walking into the grocery store
• Why taking your power back starts with stillness and listening to your own heart

Resources Mentioned:

• Tara’s meditations on Insight Timer: Insight Timer Profile
• FREE meditation video on YouTube: Watch Here
• Tara’s book: Bringing Mindfulness Into The Classroom

Connect with Tara Segree:

• Instagram: @tara_segree
• Substack: When Life Gives You Life, Just Breathe
• LinkedIn: Tara Segree

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 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 career
• How menopause impacts confidence—and what helps bring it back
• The importance of being intentional with your energy, time, and values
• Why your competencies don’t disappear (even if brain fog tells you otherwise)
• Creating more flexible, inclusive workplaces for women in all life stages
• How younger and older generations can learn from each other
• Why 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 here

Connect 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.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 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 way
• The Five Elements explained: Wood, Fire, Earth, Metal, and Water
• What each element looks like when it's out of balance during midlife
• Emotional + physical symptoms linked to each element (yes, those mood swings mean something!)
• How to rebalance each element with simple, practical tools
• The connection between stress, liver qi, and feeling like your jeans betray you
• How Chinese medicine helps you understand who you're becoming, not just what you're fixing

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 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 it
• Why I made the bold decision to step away from acupuncture (at least for now)
• How real rest (not just more coffee) is getting me through
• What movement looks like when you're grieving and exhausted
• The unexpected power of connection—and why it’s your secret healing superpower
• How regulating your nervous system really works in crisis moments
• An invitation to rebuild your life with more intention, honesty, and compassion

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!

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.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 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 cholesterol
• The roles of inflammation, oxidative stress, and nervous system imbalance in heart health
• Why stress alone can trigger heart attacks—and how to recognize hidden stress
• How to build a realistic, joyful exercise routine that supports heart health
• The surprising impact of food sensitivities on your energy, brain fog, and heart rate variability
• What "getting your macros right" really means for metabolism in midlife
• Simple 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: angie@heartwellnesscoaching.com

Social Media Links

https://www.facebook.com/heartwellnesscoaching

https://www.tiktok.com/@heartwellnesscoach

https://www.instagram.com/heartwellnesscoach

https://studio.youtube.com/channel/UCk-sjqEPBO-LP01byq0hW0A/videos

Link to Freebie

Have 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 MIA
• What to do if sex has become painful, awkward, or emotionally disconnected
• Why communication is everything—and how to actually start the conversation
• How midlife men experience sexual changes (and what they wish you knew)
• The truth about responsive vs. spontaneous desire—and how to bridge the gap
• Creative 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.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 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 healing
• Why the gut whisper never lies—and how to start trusting yours again
• The 3 essential steps to getting unstuck: Awareness, Acceptance, and Action
• How “It’s not that bad” thinking can quietly sabotage your goals
• The power of support, structure, and accountability in midlife transformation
• Why paying attention often starts with paying for commitment
• What 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.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 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’t
• How to embrace the “ands” of midlife: “This is hard, and I’m moving forward”
• The surprising connection between nervous system regulation and emotional resilience
• Why saying your inner thoughts out loud can shift everything
• Christina’s near-death experience and how it transformed her relationship with change
• Two powerful tools you can use right now: Heart-Focused Breathing and Journaling
• How 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.org
• HeartMath 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.com

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

Have 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 perimenopause
• Debunking the myth that “everyone needs hormones” during menopause
• Why 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 back
• What Sara’s concierge program looks like from the inside
• The emotional truth about changing your lifestyle—and why it can get messy before it gets beautiful
• Plus: 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.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 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!