Advertise on podcast: Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

Have you ever said yes to something big—and then found yourself lying awake at night wondering what you’ve gotten yourself into? That’s exactly where I am right now. I’m getting ready to head to Italy to lead two back-to-back retreats in Tuscany, and even though I’ve hosted international retreats before, I’m nervous. Really nervous. But I’m realizing that nervousness doesn’t necessarily mean we’ve made the wrong decision. Sometimes, it shows up because we’re doing something that matters deeply to us. And sometimes, it’s a sign that we’ve reached the edge of our comfort zone and are stepping into growth. In this episode, I’m sharing what this season is bringing up for me—from the responsibility of holding space for 23 women in Italy to navigating the unexpected loss of my dad and the complicated grief that has followed. We’re talking about what happens when nervousness, grief, excitement, and growth all exist at the same time—and why you don’t have to wait until you feel completely calm or confident to keep moving forward. Because wobbly doesn’t mean wrong. Sometimes, it simply means you’re standing somewhere new. In this episode: [0:59] Why I’m nervous about leading two back-to-back retreats in Tuscany—even after years of doing big, uncomfortable things [2:29] The real reasons this experience feels bigger: 23 women, two retreats, and the responsibility of holding it all [4:51] Why the things that matter most to us can make us the most nervous [5:49] How the unexpected loss of my dad has changed the way I’m experiencing this season of growth [7:43] Why grief, excitement, and nervousness can exist at the same time—and why being capable doesn’t mean always feeling calm [9:38] Nervousness isn’t always a red flag: how to recognize when you’re simply reaching the edge of your comfort zone [10:28] The practices helping me stay grounded through grief and uncertainty—and why you don’t have to wait for nervousness to pass before moving forward [12:08] Why big life shifts can feel wobbly, especially in midlife, and what that discomfort may be telling you [13:20] Four journaling questions to uncover what’s underneath your nervousness and whether it’s asking you to stop or grow [15:19] Why you can bring nervousness with you without letting it call the shots—and how this connects to intentionally designing your next chapter Journal Prompts: If you’re standing at the edge of something that feels a little scary right now, take five or ten minutes with these questions: Where in your life are you feeling nervous right now—not worried, but nervous?What is that nervousness actually about? What’s underneath it?Is this nervousness telling you to stop, or is it telling you that you’re growing?What would it look like to bring the nervousness with you instead of waiting for it to go away before you begin?You don’t have to make the nervousness disappear. You can pack it in your suitcase and bring it along. It just doesn’t get to drive. Connect with me, Sara Poldmae: Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeIf this episode resonated with you, I'd love for you to share it with someone who needs to hear it. Don't forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together. Have a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever stopped to think about how much of your life you’re keeping up with simply because stopping feels harder than continuing? Maybe it’s drinking the glass of wine you don’t really want because explaining why you’re not drinking feels exhausting. Maybe it’s showing up for the holiday, maintaining the friendship, managing someone else’s family relationships, or taking responsibility for everyone’s feelings because you’ve gotten used to being the one who keeps the peace. In this episode, I’m talking about the quieter kind of exhaustion that can show up in midlife—the accumulated cost of obligations, expectations, emotional labor, and roles we may not even realize we’ve taken on. Perimenopause and menopause already ask us to navigate so much change, and maybe this season is also an opportunity to start questioning what we’re still carrying and why. What if the goal isn’t to keep up anymore? What if it’s to catch up with yourself?  In this episode: [0:54] The patient conversation that sparked this episode—and the “social tax” of saying no [2:24] Why we keep doing things we don’t want to do because stopping feels harder [3:59] The hidden exhaustion of maintaining obligations, relationships, and expectations [5:16] Why women so often take responsibility for managing other people’s emotions [6:39] Giving yourself permission to choose what matters most—even if it means canceling plans [9:09] The question underneath it all: Who are you actually doing this for? [9:59] How midlife can help us recognize emotional labor that was never ours to carry [11:28] The connection between stress, exhaustion, and physical symptoms in midlife [13:52] Your permission slip to let go of friendships, obligations, and family dynamics that no longer serve you [15:24] One simple practice for noticing what you’re doing from obligation instead of desire Connect with me, Sara Poldmae: Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeIf this episode resonated with you, I'd love for you to share it with someone who needs to hear it. Don't forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together. Have a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever felt like there’s something more waiting for you in midlife—but you have no idea what that “more” is supposed to look like? Menopause can bring so much more than physical changes. It can shift the way we see our careers, relationships, responsibilities, and even the life we want to be living. In Chinese medicine, menopause is often called our “second spring,” and I love the idea that this season can be a time of renewal—but that doesn’t mean the transformation is always comfortable. In this episode, I’m coming to you completely unscripted (and literally from bed!) to share some of my own experience of moving through that uncomfortable in-between space. I’m talking about my vision for the next five to seven years, why retreats have become part of that plan, and the simple advice that has helped me when I didn’t know exactly what came next: start small and dabble. In this episode: [1:53] What if you stopped waiting? Why this next chapter of life can feel so uncertain after the kids leave, hormones shift, and you begin wondering what you actually want the rest of your life to look like [2:45] Why menopause is called the “second spring” in Chinese medicine—and how looking at this season as a time of renewal can change the way we think about aging and transformation [3:21] How our culture of constant busyness can keep us from living intentionally, especially when women are already juggling careers, children, aging parents, and the physical and emotional changes of menopause [4:20] That feeling that there has to be something more: why you don’t need to have your next chapter figured out yet, whether you’re craving a new hobby, considering a career change, or dreaming about a radically different life [5:13] The five-to-seven-year vision I haven’t really shared before—and why creating more location independence while continuing to do work I love has become an important goal for me [6:39] How I’m starting to build that life now through travel and retreats, including my upcoming time in Savannah and Tuscany and plans to host more retreats in 2027 [8:56] Why simply working remotely from somewhere warm didn’t feel like enough—and how I realized retreats could give me both the location independence and meaningful connection I was craving [9:59] The “cocoon” stage of transformation: what some of my darkest and most difficult years taught me about perimenopause, survival mode, financial pressure, and the uncomfortable process of becoming someone new [12:02] An important reminder about getting support when darkness becomes too much, whether that means talking with your primary care doctor, exploring medication, working with a therapist, trying cognitive behavioral therapy, or finding other professional support [12:45] How reading The Pivot Year and creating a morning journaling practice helped me become more intentional and start paying attention to what I wanted from my next chapter [14:59] The advice that stuck with me when I didn’t know what to do next: just dabble—and why trying something as simple as needlepoint, mahjong, volunteering, or another new interest can create momentum [16:15] Why a new hobby doesn’t have to become a business or a dramatic life change to matter—and how trying something new can bring unexpected energy and connection into your life [16:55] How my own retreat journey started by attending retreats myself before I ever considered hosting them—and why you don’t need to make the giant leap before you’re ready [17:46] My invitation to you if you’re feeling stuck, flat, or ready for something different: reach out, tell me what you’re thinking, and start experimenting with what your own “second spring” could become Connect with me, Sara Poldmae: Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeAre you in your own “cocoon” right now? Maybe you know you want something different but have absolutely no idea what that looks like yet. Start small. Try something new. Dabble. You don’t have to figure out your entire next chapter today. And I’d love to hear what you thought about this more spontaneous, completely unscripted episode! Send me a message and let me know. If this episode resonated with you, I'd love for you to share it with someone who needs to hear it. Don't forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together. Have a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever wondered if the changes you’re noticing in midlife—fatigue, rising cholesterol, changes in blood pressure, or stubborn visceral fat—could be telling you something about your heart? Heart disease can look very different in women than it does in men, which means symptoms are too often overlooked or dismissed. In this episode, I’m joined by cardiologist Dr. Arash Bereliani to talk about what happens to our cardiovascular health during menopause and what we can do now to protect it. We’re getting into HRT and heart health, the exercise and nutrition habits that actually matter, supplements, stress and sleep, HRV, and why advocating for yourself could save your life. In this episode: [3:11] The biggest myth about women’s heart health—and how decades of research based largely on men still influence the way women are diagnosed and treated [4:21] Why heart attacks can look so different in women, from nausea and profound fatigue to shortness of breath and jaw pain—and why those symptoms are so easy to dismiss [6:52] The connection between metabolic health and heart health, and why menopause is a critical time to pay attention to changes in blood sugar, visceral fat, cholesterol, and cardiovascular risk [10:17] What happens when we lose the cardiovascular protection of estrogen during menopause—and how declining hormones can affect inflammation, cholesterol, and the elasticity of our blood vessels [13:51] The HRT conversation every midlife woman needs to hear: why timing matters, how oral and transdermal estrogen differ, and what Dr. Bereliani considers when choosing hormone therapy [17:52] Is HRT cardioprotective? Why Dr. Bereliani doesn’t recommend hormone therapy solely to prevent heart disease—and when he believes the benefits may make sense [20:10] The four pillars Dr. Bereliani considers essential for cardiovascular health: nutrition, movement, stress reduction, and sleep [22:28] Why strength training becomes even more important as we age—and the connection between maintaining muscle, insulin sensitivity, metabolic health, bone health, and longevity [25:38] You don’t have to destroy yourself at the gym to protect your heart: what moderate cardiovascular exercise can look like and why pushing your body too hard may work against you [27:29] Why the Mediterranean diet continues to stand out for cardiovascular health, plus the importance of fiber, protein, reducing excess carbohydrates, and cutting back on ultra-processed foods [30:19] The heart-health risk we don’t talk about enough: loneliness and social isolation—and why finding friendship, connection, and community really can be medicine [32:53] What you need to know before spending money on supplements, including quality and absorption concerns with CoQ10, fish oil, red yeast rice, vitamins, and other commonly used products [38:23] What your HRV is actually telling you—and why your own trends in exercise, sleep, stress, and recovery matter more than comparing your number to someone else’s [41:43] Dr. Bereliani’s two take-home messages for women: advocate for yourself when something doesn’t feel right and find a doctor who truly understands preventive cardiovascular care Links and Resources Dr. Arash Bereliani, MD, FACC is a board-certified cardiologist and Clinical Associate Professor at UCLA’s Geffen School of Medicine, with 28 years in preventive cardiology. His new book, What About Her Heart? How a Male-Modeled Medical System Is Putting Women's Hearts at Risk, explores how a male-modeled medical system can leave women’s cardiovascular risk misread, especially through perimenopause and beyond. Website: https://drbereliani.com/ Book: What About Her Heart?: https://www.amazon.com/What-About-Her-Heart-Symptoms-ebook/dp/B0GS42XJ78 Instagram: https://www.instagram.com/drbtheheartdoc/ Connect with me, Sara Poldmae: Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeIf this episode resonated with you, I'd love for you to share it with someone who needs to hear it. Don't forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together. Have a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever come home from a vacation feeling like you need another vacation? As women, we’re so often the ones planning the itinerary, making the reservations, packing for everyone, and making sure everyone else is comfortable. Even when we’re technically “away,” we’re still managing. In this episode, I’m talking about why traveling alone—and retreats in particular—can be such a powerful experience for women in midlife. I’m sharing some of my own retreat experiences, the transformations I’ve witnessed in other women, and why there’s something radical and necessary about letting someone else hold you for once. And when I say solo travel, I don’t necessarily mean spending a week alone in another country. It’s about traveling for yourself, on your own terms, without being responsible for managing everyone else’s experience. That might mean getting on a plane by yourself, spending a day or weekend at a retreat closer to home, or even traveling with someone you love while giving each other the freedom to have your own experience. In this episode: [1:20] The retreat experience that showed me how powerful learning to enjoy your own company can be [3:39] Why retreats aren’t accessible to everyone—and how day and weekend retreats can offer that same intentional space [5:04] How women end up managing everyone else’s experience on vacation, and what changes when you only have yourself to take care of [6:37] “I am not in charge”: the freedom of letting someone else handle the plans, meals, and logistics so you can finally turn your attention inward [8:13] Why I desperately needed a retreat after a fire at my clinic left me running on fumes—and why I knew a regular vacation wasn’t what I needed [8:57] The fear of going on retreat alone, why those first moments can feel uncomfortable, and how quickly real connection can happen [10:06] How taking my daughter on a retreat gave us both space to be ourselves outside of our usual roles [13:19] Why letting yourself be supported can be especially powerful in midlife—and the questions to ask yourself if you’re curious about going on retreat One of my favorite mantras from my Costa Rica retreat was simple: I am not in charge. Someone else had planned the meals. Someone else knew the schedule. Someone else had figured out the logistics. My only job was to show up and receive. For those of us who spend so much of our lives caring for, organizing, planning, and holding things together for everyone else, that kind of spaciousness can be incredibly powerful. It creates room for reflection, connection, conversations you didn’t know you needed, and the chance to hear yourself again. Links & Resources: Restore in Costa Rica with Sara — January 16th–23rd, 2027 https://www.wetravel.com/trips/restore-in-costa-rica-restore-with-sara-5965794857?_wbc#about-this-trip Connect with me, Sara Poldmae: • Website: https://risingwomanproject.com • Instagram: https://www.instagram.com/drsarapoldmae If this episode resonated with you, I'd love for you to share it with someone who needs to hear it. Don't forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together. Have a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever looked in the mirror during midlife and wondered, Who am I now? Between menopause, changing relationships, grief, career shifts, and the endless demands of caring for everyone else, it's easy to lose sight of yourself. In this inspiring conversation, I'm joined by Wendy Valentine, host of The Midlife Makeover Show and author of Women Waking Up. Wendy shares her remarkable journey from divorce, chronic illness, financial hardship, and deep loss to creating a life filled with purpose, health, and joy. Together, we explore why menopause isn't just something to survive—it's an opportunity to wake up, reclaim your power, and become the woman you're meant to be. In this episode: [01:14] Wendy shares the incredible story of how divorce, chronic illness, grief, financial hardship, and menopause became the catalyst for completely reinventing her life [05:37] Why "Choose your hard" became the mindset shift that helped Wendy stop staying stuck and start building the life she truly wanted [08:31] The powerful exercise of defining your future self instead of focusing only on goals—and how it changes everything [11:10] The daily practices that helped Wendy recover physically, emotionally, and mentally, from therapy and journaling to movement, meditation, and nourishing her body [14:56] How our thoughts, self-talk, and energy influence our health, relationships, and ability to heal [17:34] Sara and Wendy discuss why hormones, supplements, and lifestyle matter—but mindset and emotional well-being are often the missing piece [19:40] Why so many women unknowingly identify with their diagnosis, and how releasing those labels can create space for healing [21:27] How sharing our stories creates a ripple effect of hope and reminds other women they don't have to navigate midlife alone [23:52] The importance of allowing emotions to move through us instead of staying stuck—and why giving yourself permission to feel is an essential part of healing [28:00] Wendy opens up about how childhood abandonment shaped decades of people-pleasing, perfectionism, and self-abandonment [30:49] Why prioritizing yourself isn't selfish—it's one of the greatest gifts you can give yourself and the people you love [32:15] Wendy shares where listeners can find her book, podcast, and free resources for creating their own midlife transformation Connect with Wendy Valentine Wendy Valentine is an internationally published author of Women Waking Up: The Midlife Manifesto for Passion, Purpose, and Play, founder of Midlifology™, keynote speaker, and host of the globally top 1% ranked podcast, The Midlife Makeover Show. After navigating divorce, menopause, job loss, debt, chronic illness, and an empty nest, Wendy transformed her own life and now inspires women around the world to embrace midlife as a powerful new beginning. Her message is simple: midlife isn't a crisis—it's a catalyst. Today, Wendy helps women reconnect with their purpose, overcome fear, and create lives filled with joy, confidence, and possibility. When she's not speaking or recording her podcast, she splits her time between Portugal and traveling throughout the U.S. in her RV. Website: https://wendyvalentine.com Podcast: https://themidlifemakeovershow.com Instagram: https://www.instagram.com/hellowendyvalentine Book: Women Waking Up Connect with me, Sara Poldmae: Website: https://risingwomanproject.com Instagram: https://www.instagram.com/drsarapoldmae Check out my new Substack! A chance to meet with me directly in The Gathering. https://mymenopausemedicine.substack.com/ My upcoming wellness retreats. https://www.wetravel.com/users/meadow-hill-wellness If this episode resonated with you, I'd love for you to share it with someone who needs to hear it. Don't forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together. Have a question I can answer? Send me a message! I love to hear from my listeners!

Have you ever found yourself feeling lonely in midlife—even when your life is full of family, work, and responsibilities? You're not alone. As our children grow up, careers evolve, and the routines that once built friendships naturally begin to disappear, many women find themselves craving deeper connection without knowing where to find it. In this episode, I'm sharing a very personal story about creating a local Facebook community that has grown into something far beyond what I ever imagined. What started as my own response to the emotions of becoming an empty nester has become a thriving community where women are building real friendships, trying new things together, and proving that meaningful connection is still possible in midlife. We'll also talk about the growing body of research showing that loneliness isn't just an emotional struggle—it's a significant health issue that can impact cognitive function, heart health, and healthy aging. If you've been feeling disconnected, this episode is your reminder that your next chapter doesn't have to be lonely. In this episode: [00:48] How becoming an empty nester inspired me to create a Facebook group for women seeking connection in midlife [03:09] The story behind launching Our Next Chapter Annapolis—without a business plan or knowing what it would become [04:14] What happened when 25 women, many of them strangers, showed up for our very first winery gathering [06:17] How the community took on a life of its own as women began organizing book clubs, happy hours, coffee dates, and Mahjong nights [07:19] Why hosting a Mahjong night at my home became an even more meaningful experience than I expected [08:55] The heartfelt messages women shared afterward about overcoming fear, loneliness, and the courage it took to simply show up [11:21] Why celebrating small acts of courage matters so much during midlife [12:05] How Mahjong became more than just a game—it became a reason for women to gather and build lasting friendships [12:54] The latest menopause research linking loneliness and social isolation with cognitive decline and healthy aging [15:11] Why creating intentional spaces for connection may be one of the most important things we can do for our health and well-being [16:49] My encouragement for anyone who's been talking themselves out of reaching out, joining a group, or trying something new [17:45] An update on my Tuscany and Costa Rica retreats and why they offer a beautiful opportunity to reconnect with yourself during this next chapter Connect with me, Sara Poldmae: Website: https://risingwomanproject.com Instagram: https://www.instagram.com/drsarapoldmae Check out my new Substack! A chance to meet with me directly in The Gathering.  https://mymenopausemedicine.substack.com/ My upcoming wellness retreats.  https://www.wetravel.com/users/meadow-hill-wellness Annapolis Facebook Group  https://www.facebook.com/share/g/14i1CYi25eB/ If this episode resonated with you, I'd love for you to share it with someone who needs to hear it. Don't forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together. Have a question I can answer? Send me a message! I love to hear from my listeners!

Are you confident in your financial future—or have you been leaving the money decisions to someone else? For many women, finances can feel overwhelming, intimidating, or simply easier to avoid. Whether you're married, divorced, widowed, or building your next chapter on your own, understanding your financial picture is one of the most important forms of self-care. Yet many women reach midlife realizing they don't fully understand their assets, retirement plans, or long-term financial options. In this episode, I'm joined by financial advisor Bridget Borel to discuss the emotional side of money, the stories we've inherited about finances, and how women can begin building true financial confidence. Bridget shares why money is about much more than numbers, how our early experiences shape our financial behaviors, and practical steps women can take to become more informed, empowered, and engaged in their financial lives. If you've ever felt overwhelmed by financial decisions, unsure where to start, or worried that you're not "good with money," this conversation will help you take the first step toward creating a new money story. In this episode: [01:00] Bridget explains why money is emotional, not just mathematical, and how our feelings often drive financial decisions [02:00] The importance of understanding your personal money story and how early experiences influence your relationship with money [03:00] Why many women disengage from financial decision-making and the risks of handing over complete control [04:00] How financial awareness serves as an important form of self-care and personal empowerment [07:40] Bridget shares her experience of always feeling like she needed permission and how midlife can become a catalyst for change [09:40] How societal conditioning and limiting beliefs influence women's financial confidence [10:50] Bridget introduces her "Confidence Equation" and explains why confidence comes from agency plus skills [12:00] Practical first steps for understanding your current financial picture and identifying your future goals [13:15] Sara reflects on her own divorce experience and how her perspective on financial planning has evolved over time [16:00] The difference between being financially supported and being financially informed [17:00] Lessons from women who discovered too late that they didn't understand their family's financial situation [20:00] How to start having productive money conversations with your partner through regular "money dates" [22:00] Why working with a financial advisor can help uncover the questions you didn't know to ask [24:30] How couples can define financial security and retirement based on their shared values and goals [25:30] Why financial planning should be an ongoing conversation that evolves as your life changes [27:55] Creating a new money story and taking small, consistent steps toward greater financial confidence Connect with Bridget Borel: Bridget Borel, CFP® CDFA®, is the founder and lead advisor of Clairwell Financial Planning LLC. We partner with women in mid-life and beyond to re-align their financial lives after divorce and other major transitions. Let’s simplify wealth management and build a beautiful life.  Email: [email protected] Website: clairwellfp.com Instagram: clairwellfp Facebook: https://www.facebook.com/Bridget.Clairwell LinkedIn: https://www.linkedin.com/in/bridget-borel-44177240/ Substack: https://clairwellconversations.substack.com/ "The Confidence Equation" article https://clairwellconversations.substack.com/p/the-confidence-equation Second Saturday Divorce Workshops: https://luma.com/c9u84tsy Book an intro call: https://calendly.com/tpfp/15-min-introductory-phone-chat Strangers: A Memoir of a Marriage by Belle Burden https://belleburdenbook.com/ Awake: A Memoir by Jen Hatmaker https://jenhatmaker.com/awake/ Connect with me, Sara Poldmae: • Website: https://risingwomanproject.com • Instagram: https://www.instagram.com/drsarapoldmae If this episode resonated with you, I'd love for you to share it with someone who needs to hear it. Don't forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together.   Have a question I can answer? Send me a message! I love to hear from my listeners!

Are you dealing with bladder leaks, pelvic pressure, constipation, or that nagging feeling that something just isn’t working the way it used to? If so, you’re far from alone. Pelvic floor dysfunction affects millions of women, especially during perimenopause and menopause, yet many are told their only options are Kegels, invasive treatments, or simply learning to live with it. In this episode, I’m joined by physical therapist and Tighten Your Tinkler co-founder Christina Walsh to discuss a different approach. Christina shares her personal journey with pelvic floor dysfunction, the surprising lessons she learned through her own healing process, and how women can begin supporting their pelvic floor naturally through functional movement, nervous system regulation, and simple daily habits. If you’ve ever felt dismissed, frustrated, or unsure where to turn for help, this conversation offers hope, practical tools, and a reminder that healing is possible. In this episode: [02:17] Christina shares how her own experience with pelvic floor dysfunction and pelvic organ prolapse led her to create Tighten Your Tinkler [04:18] Why Christina and her co-founder faced resistance when bringing their non-invasive approach into traditional medical settings [06:12] The functional movement method that helps women improve pelvic floor symptoms without relying on Kegels or invasive devices [07:05] The connection between the nervous system, muscle tension, and pelvic floor dysfunction [08:44] Why many women don’t find relief from Kegels—and what may work better instead [10:19] Simple toileting posture changes that can reduce strain and support pelvic floor healing [12:38] The often-overlooked role of hydration and electrolytes in bowel health and pelvic floor function [13:15] Christina explains her free at-home decompression position and how it can help reduce pelvic pressure, tension, and discomfort [16:05] Why learning to listen to your body may be one of the most powerful tools for long-term healing [17:40] The unexpected whole-body benefits women often experience when addressing pelvic floor dysfunction at its root cause [18:58] How Christina’s Root Cause Quiz helps women identify symptoms, connect the dots, and determine their next steps [20:29] Resources, support, and practical tools available through Tighten Your Tinkler Connect with Christina Walsh: A physical therapist and New Orleans mama of two living with pelvic dysfunction, Christina Walsh understands the power of transforming pain into purpose. Together with Tighten Your Tinkler cofounder Jenn Lormand, Christina helps women with pelvic floor issues find healing without Kegels or invasive devices. Drawing from her own vulnerable story and decades of professional experience, she delivers actionable advice mixed with a message of hope. When she’s not supporting the Tighten Your Tinkler community online, Christina loves experiencing local New Orleans culture with her family, avoiding makeup (unless it’s Mardi Gras), and laughing with friends. Website: https://www.tightenyourtinkler.com/ Instagram: https://www.instagram.com/tighten.your.tinkler/ YouTube: https://www.youtube.com/@tightenyourtinkler 5-Minute Root Cause Quiz: https://www.surveymonkey.com/r/tinklerquiz At-Home Decompression Position: https://www.tightenyourtinkler.com/backandhiprelief Coupon Code: RENEW for $50 off the Tighten Your Tinkler Signature Program. Connect with me, Sara Poldmae: ·       Website: https://risingwomanproject.com ·       Instagram: https://www.instagram.com/drsarapoldmae If this episode resonated with you, I’d love for you to share it with someone who needs to hear it. Don’t forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together If you've been craving a real reset, I'd love to invite you to join me in Tuscany this October for Restore Again in Tuscany, a small-group wellness retreat designed to help you reconnect with yourself, restore your energy, and experience the beauty of Italy alongside an incredible community of women. Learn more here: https://www.wetravel.com/trips/restore-again-in-tuscany-restore-studio-at-meadow-hill-wellness-3989113364#about-this-trip Have a question I can answer? Send me a message! I love to hear from my listeners!

Are you constantly being told you have a UTI—only to finish another round of antibiotics and still not feel better? If you’re in perimenopause or menopause and suddenly dealing with bladder pain, urinary urgency, painful sex, or recurrent infections, you are not alone. In this episode, I’m joined by women’s health advocate and Desert Harvest CEO Heather Florio to unpack the often-overlooked connection between hormones, pelvic health, bladder symptoms, and sexual wellness in midlife. We’re talking about why so many women are misdiagnosed, how menopause impacts urinary and vaginal tissue health, and what you can do to advocate for yourself and finally get the support you deserve. This conversation is empowering, practical, and full of science-backed insights that every midlife woman should hear. In this episode: [02:00] Why recurrent UTIs in menopause are often more complicated than they seem [03:42] The hidden risks of overusing antibiotics when cultures come back negative [05:00] The difference between interstitial cystitis and bladder pain syndrome [07:30] How vaginal estrogen can support both vaginal and urinary health [08:43] Why painful sex during menopause is incredibly common—and what can help [10:00] Heather explains the science behind Desert Harvest’s aloe vera products and bladder health support [13:08] How to advocate for yourself when you’re not getting answers from traditional healthcare providers [14:00] Why pelvic floor dysfunction can contribute to bladder pain, urgency, and recurrent symptoms [18:16] How bladder pain and vaginal tissue changes can impact libido and intimacy [20:27] The role of orgasms, vibration, and pelvic floor health in sexual wellness [22:26] What to know about vaginal moisturizers, lubricants, pH, and osmolality during menopause [24:25] Supportive options for painful intercourse and chronic pelvic pain Connect with Heather Florio: Heather Florio is a sexpert, CEO, and outspoken advocate for women’s health and leadership. As the second-generation owner of Desert Harvest, she leads a company focused on medical-grade pelvic and sexual health products trusted worldwide. She is on a mission to break stigma, reshape conversations around sexual wellness, and position women’s health as a business and leadership priority. Heather also writes “Dear Sexpert” for Bella Magazine, offering candid, science-backed advice that empowers women to take control of their bodies and boundaries. Recognized by Authority Magazine and Forbes, she is a global voice at the intersection of entrepreneurship, healthcare, and advocacy, and has presented at the White House while serving on the board of the Northern Light Health Center for Healthy Brain Aging. Website: https://desertharvest.comInstagram: @desertharvestaloveraConnect with me, Sara Poldmae: Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmae/If this episode resonated with you, I’d love for you to share it with someone who needs to hear it. Don’t forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together Have a question I can answer? Send me a message! I love to hear from my listeners!

If you’re waking up tired, dragging through the afternoon, and wondering why you still feel depleted despite eating well, exercising, and getting decent sleep—you are not alone. So many midlife women are told their labs are “normal,” yet they still don’t feel like themselves. In this episode, I sit down with naturopathic doctor and functional medicine expert Jennifer Nelson-Hawks to talk about one of the most overlooked pieces of midlife health: minerals and electrolytes. We dive into why sodium, potassium, magnesium, and calcium play such a critical role in energy, stress resilience, sleep, hormone balance, and overall wellbeing—and why standard blood work often misses the bigger picture. Jennifer shares how her own experience with burnout and grief led her to discover Hair Tissue Mineral Analysis (HTMA), and how this testing has helped women uncover hidden imbalances contributing to fatigue, brain fog, inflammation, joint pain, and stubborn weight struggles. In this episode: 03:04] – Why “normal” lab work doesn’t always mean you’re healthy or thriving 04:22] – The difference between conventional lab ranges and optimal health ranges [07:18] – Why midlife women are especially vulnerable to mineral depletion 09:30] – The connection between burnout, stress, and cellular energy depletion [12:05] – How sodium and potassium impact adrenal function and daily energy [14:57] – What Hair Tissue Mineral Analysis (HTMA) can reveal that blood work may miss [16:12] – The surprising link between mineral imbalances, joint pain, and bone health [18:46] – How custom mineral support can help improve sleep, clarity, and resilience Links and Resources: Jennifer Nelson-Hawks, BCND, is a Board-Certified Doctor of Naturopathy, author of Your Labs Are Lying, and founder of Jennifer Hawks Health. With over 20 years of experience in holistic and functional medicine, she helps high-functioning women who feel dismissed by "normal" labs uncover the real drivers behind their fatigue, stubborn weight, and digestive struggles using advanced testing. Through her signature Unstoppable Method™, she turns complex data into clear, personalized strategies so women can restore energy, confidence, and lasting resilience. Instagram: ND + Mineral Maven + Gut Health Expert (@jenniferhawkshealth)  Facebook: Jennifer Hawks Health | Jackson WY Link to Freebie Electrolyte Opt-in | JH Health Connect with me, Sara Poldmae: Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeIf this episode resonated with you, I’d love for you to share it with someone who needs to hear it. Don’t forget to follow, rate, and leave a review—it helps more women find this space so we can all rise and thrive together Have a question I can answer? Send me a message! I love to hear from my listeners!

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

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

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

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