Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

Dr. Sara Poldmae | Healer, Doctor of Acupuncture and Chinese medicine, and Functional Medicine Practitioner
  • 4.9 (30)
  • ALTERNATIVE HEALTH
  • UPDATED WEEKLY

Welcome to Menopause Rise and Thrive! I’m Dr. Sara Poldmae, and this podcast is for women navigating perimenopause, menopause, and postmenopause—women who are ready to embrace this stage of life with confidence and create a future that feels authentic and fulfilling. Every week, I’ll walk you through the ups and downs of midlife, sharing helpful tips, real-world advice, and a space where you can feel heard and supported. Whether you’re dealing with hot flashes, weight changes, mood swings, sleep disruptions, or brain fog—or simply trying to make sense of the emotional shifts that come with menopause—you’re not alone. Together, we’ll cut through the noise of misinformation and explore real, effective strategies for managing menopause symptoms, emotional well-being, and relationship dynamics. Menopause Rise and Thrive is about more than just symptom management—it’s about stepping into your strength, prioritizing your well-being, and finding renewed purpose in this chapter of life. More than anything, this podcast is about community—a place where women like you can connect, share experiences, and support one another. Together, we’ll challenge outdated myths about aging, celebrate our resilience, and approach midlife with clarity, strength, and empowerment. Offering a unique blend of insights from my experience as a Doctor of Chinese Medicine, Chinese herbalist, acupuncturist, yogi, functional medicine practitioner, and women’s advocate, I’m here to help you reclaim your health and rediscover your passions. Every episode is designed to provide guidance, reassurance, and practical steps so you can navigate menopause with confidence. 

  1. 1D AGO

    137. Testosterone - Mood, Libido and more

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

    19 min

  2. JAN 22

    136. The permission to pause. Time away was needed.

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

    18 min

  3. JAN 8

    135. Go deeper to create the best year yet

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

    17 min

  4. 12/25/2025

    134. My relationship with alcohol and health risks

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

    19 min

  5. 12/11/2025

    133. Is Alcohol Really Helping You Cope with the Holidays?

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

    28 min

  6. 11/27/2025

    132. Permission to Pause- New episode schedule

    This week’s episode is a real-life, unpolished, sit-on-the-couch-with-me kind of conversation. If you noticed there was no episode last week… you’re right. And today, I’m sharing exactly why. The last several weeks have been overwhelming in ways I didn’t fully acknowledge until everything came to a stop. After the fire at my Annapolis clinic, the smoke and water damage, the rebuild, the logistics of reopening, caring for patients in my other clinic, planning a huge anniversary celebration and bringing home a new puppy (yes, really!) — I hit a wall. I simply forgot to record an episode. And instead of beating myself up, I decided to listen to what my body was trying to tell me: I needed to pause.   In this episode: How the clinic fire and rebuild pushed me past my limitWhat it feels like to juggle everything—and still have things fall through the cracksThe shame of forgetting simple tasks… and the truth that it happens to all of usThe reminder I coach women on constantly but sometimes forget myself:  You’re allowed to rest. You don’t have to do things the way you always have.Why I’m not quitting the podcast, even though I considered itHow I’m shifting into a more grounded, intentional production rhythmWhy midlife can feel so full, so chaotic, and so deeply human—and why we need real conversations, not polished perfection  My New Podcast 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!

    11 min

  7. 11/13/2025

    131. How to find your Spark in Midlife

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

    24 min

  8. 11/06/2025

    130. Mindfulness in Middle Age

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

    22 min
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4.9
out of 5
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About

Welcome to Menopause Rise and Thrive! I’m Dr. Sara Poldmae, and this podcast is for women navigating perimenopause, menopause, and postmenopause—women who are ready to embrace this stage of life with confidence and create a future that feels authentic and fulfilling. Every week, I’ll walk you through the ups and downs of midlife, sharing helpful tips, real-world advice, and a space where you can feel heard and supported. Whether you’re dealing with hot flashes, weight changes, mood swings, sleep disruptions, or brain fog—or simply trying to make sense of the emotional shifts that come with menopause—you’re not alone. Together, we’ll cut through the noise of misinformation and explore real, effective strategies for managing menopause symptoms, emotional well-being, and relationship dynamics. Menopause Rise and Thrive is about more than just symptom management—it’s about stepping into your strength, prioritizing your well-being, and finding renewed purpose in this chapter of life. More than anything, this podcast is about community—a place where women like you can connect, share experiences, and support one another. Together, we’ll challenge outdated myths about aging, celebrate our resilience, and approach midlife with clarity, strength, and empowerment. Offering a unique blend of insights from my experience as a Doctor of Chinese Medicine, Chinese herbalist, acupuncturist, yogi, functional medicine practitioner, and women’s advocate, I’m here to help you reclaim your health and rediscover your passions. Every episode is designed to provide guidance, reassurance, and practical steps so you can navigate menopause with confidence. 

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