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 Together, we’ll challenge outdated myths about aging, celebrate our resilience, and approach midlife with clarity, strength, and empowerment.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. MAR 26

    140. Body Image - Coming Home to your body

    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: 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!

    21 min

  2. MAR 12

    139. Emotions hit hard in midlife

    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: hello@risingwomanproject.comInstagram: 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!

    18 min

  3. FEB 26

    138. Natural Testosterone Support

    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!

    15 min

  4. FEB 12

    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

  5. 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

  6. 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

  7. 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

  8. 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
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4.9
out of 5
30 Ratings

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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