Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

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 normal
How fluctuating estrogen, declining progesterone, and shifting testosterone levels influence mood, anxiety, sleep, and libido
The role of cortisol (the stress hormone) and why stress can feel more intense during midlife
How Chinese medicine concepts like liver Qi stagnation and declining kidney Qi may help explain emotional imbalance during menopause
The emotional impact of low libido, including guilt, shame, and relationship tension—and why open communication matters
Why loneliness can become more common in midlife as friendships shift and we enter a more reflective phase of life
Simple practices that can support emotional balance, including meditation, movement, therapy, and connecting with other women
Links 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 Assessment
Please join me in Tuscany this October: Restore Again in Tuscany in 41013 Panzano, Province of Modena, Italy
Insight Timer Meditation App: https://insighttimer.com
Connect with me, Sara Poldmae:
Website: https://risingwomanproject.com
Email: [email protected]
Instagram: https://www.instagram.com/drsarapoldmae
Ready 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 it
The real reason 30 grams of protein at breakfast can change your energy, mood, and hormone signaling
Why midlife women need healthy fats (yes, even cholesterol!) for optimal hormone production
The truth about cholesterol in menopause—and why “just stop eating eggs” is far too simplistic
How fiber supports gut health and hormone metabolism (and why it’s often overlooked)
Why resistance training is “hormone medicine” for midlife women
The surprising midlife benefits of creatine—for muscle, metabolism, and even brain clarity
Why 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!

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!