Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

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!

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 limit
What it feels like to juggle everything—and still have things fall through the cracks
The shame of forgetting simple tasks… and the truth that it happens to all of us
The 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 it
How I’m shifting into a more grounded, intentional production rhythm
Why 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!