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 ScheduleTo honor my own capacity (and sanity!), new episodes will now drop on the: 📅 Second and fourth Thursday of every monthThis 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 RetreatIf 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, AnnapolisThere 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.comInstagram: https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!
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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.comInstagram: https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!
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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.comInstagram: https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!
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129. Confidence and Workplace Support - Gen Z through the Boomers
Are you feeling unfulfilled in your career—or wondering if it's too late to shift into something that lights you up? Maybe you're returning to the workforce after a break, or you're managing menopause symptoms that are quietly chipping away at your confidence. If that sounds like you, you're not alone—and this episode is exactly what you need.In this conversation with author, coach, and former professor Dr. Jodi Vandenberg-Daves, we explore how midlife can be the most powerful chapter of your professional journey. Jodi brings wisdom, warmth, and a deeply thoughtful approach to navigating career transitions with courage, intentionality, and self-compassion. In this episode:Why midlife can be a powerful turning point in your careerHow menopause impacts confidence—and what helps bring it backThe importance of being intentional with your energy, time, and valuesWhy your competencies don’t disappear (even if brain fog tells you otherwise)Creating more flexible, inclusive workplaces for women in all life stagesHow younger and older generations can learn from each otherWhy now is the time to build communities—not just careers Resources Mentioned:📘 Dr. Jodi’s Book: Leading With Courage: A Career-Long Guide for Idealistic Women – Learn more on her website🎁 FREE Download: Your Career Compass – Reflect, Realign & Reimagine – Get the freebie hereConnect with Dr. Jodi Vandenberg-Daves:🌐 Website: https://www.jodivandenberg-daves.com📸 Instagram: @jvdconsulting💼 LinkedIn: Jodi Vandenberg-Daves📘 Facebook: Jodi’s Profile Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmae Have a question I can answer? Send me a message! I love to hear from my listeners!
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128. How Chinese Medicine Explains Your Unique Menopause Experience
Are you feeling irritable, anxious, weepy, or just plain exhausted—and wondering why no one else seems to be having your kind of menopause? You're not alone. The truth is, while hormones play a role, the deeper story might be found in your unique energetic makeup.In this episode, we’re diving into one of Sara’s favorite topics—how the Five Elements of Chinese Medicine can help you better understand your menopause experience. Whether you’re hot-flashing through meetings, suddenly feeling deeply nostalgic, or craving carbs like it’s your job, there’s insight (and healing) waiting for you in this ancient framework.You’ll walk away with a powerful new perspective on your body, your symptoms, and how to support yourself with more compassion and clarity. In this episode:Why no two women experience menopause the same wayThe Five Elements explained: Wood, Fire, Earth, Metal, and WaterWhat each element looks like when it's out of balance during midlifeEmotional + physical symptoms linked to each element (yes, those mood swings mean something!)How to rebalance each element with simple, practical toolsThe connection between stress, liver qi, and feeling like your jeans betray youHow Chinese medicine helps you understand who you're becoming, not just what you're fixing Connect with me, Dr. Sara Poldmae:Website: https://risingwomanproject.comInstagram: https://www.instagram.com/drsarapoldmaeHave a question I can answer? Send me a message! I love to hear from my listeners!
About Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause
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.
Listen to Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause, Gaeilge Weekly and many other podcasts from around the world with the radio.net app
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