Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

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 entirely
The surprising role of testosterone in mood, confidence, and brain fog
Myths debunked: Will testosterone make you bulky or aggressive?
Why some providers don’t offer testosterone therapy—and what to do instead
Lifestyle 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!

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 profile
Retreat Center: Bodhi Tree Yoga Resort (@bodhitreeyogaresort) • Instagram profile
Casa Om Retreat in West Virginia this April with yours truly :) April 2026 Retreat Breathwork and Wellness in West Virginia - Rising Woman Project
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!

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 midlife
The wisdom in letting go of “shoulds” and tuning into your nervous system
A personal story of aging pets, clutter, and finding grace amidst the chaos
Why getting curious is more powerful than creating a rigid plan
Using your camera roll as a reflection tool (inspired by Mel Robbins)
Key questions to ask yourself about what truly brings you joy
How 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 [email protected]
 
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 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!