Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

Have you ever found yourself feeling lonely in midlife—even when your life is full of family, work, and responsibilities? You're not alone. As our children grow up, careers evolve, and the routines that once built friendships naturally begin to disappear, many women find themselves craving deeper connection without knowing where to find it.
In this episode, I'm sharing a very personal story about creating a local Facebook community that has grown into something far beyond what I ever imagined. What started as my own response to the emotions of becoming an empty nester has become a thriving community where women are building real friendships, trying new things together, and proving that meaningful connection is still possible in midlife.
We'll also talk about the growing body of research showing that loneliness isn't just an emotional struggle—it's a significant health issue that can impact cognitive function, heart health, and healthy aging. If you've been feeling disconnected, this episode is your reminder that your next chapter doesn't have to be lonely.
In this episode:
[00:48] How becoming an empty nester inspired me to create a Facebook group for women seeking connection in midlife
[03:09] The story behind launching Our Next Chapter Annapolis—without a business plan or knowing what it would become
[04:14] What happened when 25 women, many of them strangers, showed up for our very first winery gathering
[06:17] How the community took on a life of its own as women began organizing book clubs, happy hours, coffee dates, and Mahjong nights
[07:19] Why hosting a Mahjong night at my home became an even more meaningful experience than I expected
[08:55] The heartfelt messages women shared afterward about overcoming fear, loneliness, and the courage it took to simply show up
[11:21] Why celebrating small acts of courage matters so much during midlife
[12:05] How Mahjong became more than just a game—it became a reason for women to gather and build lasting friendships
[12:54] The latest menopause research linking loneliness and social isolation with cognitive decline and healthy aging
[15:11] Why creating intentional spaces for connection may be one of the most important things we can do for our health and well-being
[16:49] My encouragement for anyone who's been talking themselves out of reaching out, joining a group, or trying something new
[17:45] An update on my Tuscany and Costa Rica retreats and why they offer a beautiful opportunity to reconnect with yourself during this next chapter
Connect with me, Sara Poldmae:
Website: https://risingwomanproject.com
Instagram: https://www.instagram.com/drsarapoldmae
Check out my new Substack! A chance to meet with me directly in The Gathering. 
https://mymenopausemedicine.substack.com/
My upcoming wellness retreats. 
https://www.wetravel.com/users/meadow-hill-wellness
Annapolis Facebook Group 
https://www.facebook.com/share/g/14i1CYi25eB/
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!

Are you confident in your financial future—or have you been leaving the money decisions to someone else?
For many women, finances can feel overwhelming, intimidating, or simply easier to avoid. Whether you're married, divorced, widowed, or building your next chapter on your own, understanding your financial picture is one of the most important forms of self-care. Yet many women reach midlife realizing they don't fully understand their assets, retirement plans, or long-term financial options.
In this episode, I'm joined by financial advisor Bridget Borel to discuss the emotional side of money, the stories we've inherited about finances, and how women can begin building true financial confidence. Bridget shares why money is about much more than numbers, how our early experiences shape our financial behaviors, and practical steps women can take to become more informed, empowered, and engaged in their financial lives.
If you've ever felt overwhelmed by financial decisions, unsure where to start, or worried that you're not "good with money," this conversation will help you take the first step toward creating a new money story.
In this episode:
[01:00] Bridget explains why money is emotional, not just mathematical, and how our feelings often drive financial decisions
[02:00] The importance of understanding your personal money story and how early experiences influence your relationship with money
[03:00] Why many women disengage from financial decision-making and the risks of handing over complete control
[04:00] How financial awareness serves as an important form of self-care and personal empowerment
[07:40] Bridget shares her experience of always feeling like she needed permission and how midlife can become a catalyst for change
[09:40] How societal conditioning and limiting beliefs influence women's financial confidence
[10:50] Bridget introduces her "Confidence Equation" and explains why confidence comes from agency plus skills
[12:00] Practical first steps for understanding your current financial picture and identifying your future goals
[13:15] Sara reflects on her own divorce experience and how her perspective on financial planning has evolved over time
[16:00] The difference between being financially supported and being financially informed
[17:00] Lessons from women who discovered too late that they didn't understand their family's financial situation
[20:00] How to start having productive money conversations with your partner through regular "money dates"
[22:00] Why working with a financial advisor can help uncover the questions you didn't know to ask
[24:30] How couples can define financial security and retirement based on their shared values and goals
[25:30] Why financial planning should be an ongoing conversation that evolves as your life changes
[27:55] Creating a new money story and taking small, consistent steps toward greater financial confidence
Connect with Bridget Borel:
Bridget Borel, CFP® CDFA®, is the founder and lead advisor of Clairwell Financial Planning LLC. We partner with women in mid-life and beyond to re-align their financial lives after divorce and other major transitions. Let’s simplify wealth management and build a beautiful life.
 Email: bridget@clairwellfp.com
Website: clairwellfp.com
Instagram: clairwellfp
Facebook: https://www.facebook.com/Bridget.Clairwell
LinkedIn: https://www.linkedin.com/in/bridget-borel-44177240/
Substack: https://clairwellconversations.substack.com/
"The Confidence Equation" article https://clairwellconversations.substack.com/p/the-confidence-equation
Second Saturday Divorce Workshops: https://luma.com/c9u84tsy
Book an intro call: https://calendly.com/tpfp/15-min-introductory-phone-chat
Strangers: A Memoir of a Marriage by Belle Burden https://belleburdenbook.com/
Awake: A Memoir by Jen Hatmaker https://jenhatmaker.com/awake/
Connect with me, 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!

Are you dealing with bladder leaks, pelvic pressure, constipation, or that nagging feeling that something just isn’t working the way it used to? If so, you’re far from alone. Pelvic floor dysfunction affects millions of women, especially during perimenopause and menopause, yet many are told their only options are Kegels, invasive treatments, or simply learning to live with it.
In this episode, I’m joined by physical therapist and Tighten Your Tinkler co-founder Christina Walsh to discuss a different approach. Christina shares her personal journey with pelvic floor dysfunction, the surprising lessons she learned through her own healing process, and how women can begin supporting their pelvic floor naturally through functional movement, nervous system regulation, and simple daily habits.
If you’ve ever felt dismissed, frustrated, or unsure where to turn for help, this conversation offers hope, practical tools, and a reminder that healing is possible.
In this episode:
[02:17] Christina shares how her own experience with pelvic floor dysfunction and pelvic organ prolapse led her to create Tighten Your Tinkler
[04:18] Why Christina and her co-founder faced resistance when bringing their non-invasive approach into traditional medical settings
[06:12] The functional movement method that helps women improve pelvic floor symptoms without relying on Kegels or invasive devices
[07:05] The connection between the nervous system, muscle tension, and pelvic floor dysfunction
[08:44] Why many women don’t find relief from Kegels—and what may work better instead
[10:19] Simple toileting posture changes that can reduce strain and support pelvic floor healing
[12:38] The often-overlooked role of hydration and electrolytes in bowel health and pelvic floor function
[13:15] Christina explains her free at-home decompression position and how it can help reduce pelvic pressure, tension, and discomfort
[16:05] Why learning to listen to your body may be one of the most powerful tools for long-term healing
[17:40] The unexpected whole-body benefits women often experience when addressing pelvic floor dysfunction at its root cause
[18:58] How Christina’s Root Cause Quiz helps women identify symptoms, connect the dots, and determine their next steps
[20:29] Resources, support, and practical tools available through Tighten Your Tinkler
Connect with Christina Walsh:
A physical therapist and New Orleans mama of two living with pelvic dysfunction, Christina Walsh understands the power of transforming pain into purpose. Together with Tighten Your Tinkler cofounder Jenn Lormand, Christina helps women with pelvic floor issues find healing without Kegels or invasive devices. Drawing from her own vulnerable story and decades of professional experience, she delivers actionable advice mixed with a message of hope.
When she’s not supporting the Tighten Your Tinkler community online, Christina loves experiencing local New Orleans culture with her family, avoiding makeup (unless it’s Mardi Gras), and laughing with friends.
Website: https://www.tightenyourtinkler.com/
Instagram: https://www.instagram.com/tighten.your.tinkler/
YouTube: https://www.youtube.com/@tightenyourtinkler
5-Minute Root Cause Quiz: https://www.surveymonkey.com/r/tinklerquiz
At-Home Decompression Position: https://www.tightenyourtinkler.com/backandhiprelief
Coupon Code: RENEW for $50 off the Tighten Your Tinkler Signature Program.
Connect with me, 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
If you've been craving a real reset, I'd love to invite you to join me in Tuscany this October for Restore Again in Tuscany, a small-group wellness retreat designed to help you reconnect with yourself, restore your energy, and experience the beauty of Italy alongside an incredible community of women.
Learn more here:
https://www.wetravel.com/trips/restore-again-in-tuscany-restore-studio-at-meadow-hill-wellness-3989113364#about-this-trip
Have a question I can answer? Send me a message! I love to hear from my listeners!

Are you constantly being told you have a UTI—only to finish another round of antibiotics and still not feel better? If you’re in perimenopause or menopause and suddenly dealing with bladder pain, urinary urgency, painful sex, or recurrent infections, you are not alone.
In this episode, I’m joined by women’s health advocate and Desert Harvest CEO Heather Florio to unpack the often-overlooked connection between hormones, pelvic health, bladder symptoms, and sexual wellness in midlife. We’re talking about why so many women are misdiagnosed, how menopause impacts urinary and vaginal tissue health, and what you can do to advocate for yourself and finally get the support you deserve.
This conversation is empowering, practical, and full of science-backed insights that every midlife woman should hear.
In this episode:
[02:00] Why recurrent UTIs in menopause are often more complicated than they seem
[03:42] The hidden risks of overusing antibiotics when cultures come back negative
[05:00] The difference between interstitial cystitis and bladder pain syndrome
[07:30] How vaginal estrogen can support both vaginal and urinary health
[08:43] Why painful sex during menopause is incredibly common—and what can help
[10:00] Heather explains the science behind Desert Harvest’s aloe vera products and bladder health support
[13:08] How to advocate for yourself when you’re not getting answers from traditional healthcare providers
[14:00] Why pelvic floor dysfunction can contribute to bladder pain, urgency, and recurrent symptoms
[18:16] How bladder pain and vaginal tissue changes can impact libido and intimacy
[20:27] The role of orgasms, vibration, and pelvic floor health in sexual wellness
[22:26] What to know about vaginal moisturizers, lubricants, pH, and osmolality during menopause
[24:25] Supportive options for painful intercourse and chronic pelvic pain
Connect with Heather Florio:
Heather Florio is a sexpert, CEO, and outspoken advocate for women’s health and leadership. As the second-generation owner of Desert Harvest, she leads a company focused on medical-grade pelvic and sexual health products trusted worldwide. She is on a mission to break stigma, reshape conversations around sexual wellness, and position women’s health as a business and leadership priority. Heather also writes “Dear Sexpert” for Bella Magazine, offering candid, science-backed advice that empowers women to take control of their bodies and boundaries. Recognized by Authority Magazine and Forbes, she is a global voice at the intersection of entrepreneurship, healthcare, and advocacy, and has presented at the White House while serving on the board of the Northern Light Health Center for Healthy Brain Aging.
Website: https://desertharvest.com
Instagram: @desertharvestalovera
Connect with me, 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!

If you’re waking up tired, dragging through the afternoon, and wondering why you still feel depleted despite eating well, exercising, and getting decent sleep—you are not alone. So many midlife women are told their labs are “normal,” yet they still don’t feel like themselves.
In this episode, I sit down with naturopathic doctor and functional medicine expert Jennifer Nelson-Hawks to talk about one of the most overlooked pieces of midlife health: minerals and electrolytes. We dive into why sodium, potassium, magnesium, and calcium play such a critical role in energy, stress resilience, sleep, hormone balance, and overall wellbeing—and why standard blood work often misses the bigger picture.
Jennifer shares how her own experience with burnout and grief led her to discover Hair Tissue Mineral Analysis (HTMA), and how this testing has helped women uncover hidden imbalances contributing to fatigue, brain fog, inflammation, joint pain, and stubborn weight struggles.
In this episode:
03:04] – Why “normal” lab work doesn’t always mean you’re healthy or thriving
04:22] – The difference between conventional lab ranges and optimal health ranges
[07:18] – Why midlife women are especially vulnerable to mineral depletion
09:30] – The connection between burnout, stress, and cellular energy depletion
[12:05] – How sodium and potassium impact adrenal function and daily energy
[14:57] – What Hair Tissue Mineral Analysis (HTMA) can reveal that blood work may miss
[16:12] – The surprising link between mineral imbalances, joint pain, and bone health
[18:46] – How custom mineral support can help improve sleep, clarity, and resilience
Links and Resources:
Jennifer Nelson-Hawks, BCND, is a Board-Certified Doctor of Naturopathy, author of Your Labs Are Lying, and founder of Jennifer Hawks Health. With over 20 years of experience in holistic and functional medicine, she helps high-functioning women who feel dismissed by "normal" labs uncover the real drivers behind their fatigue, stubborn weight, and digestive struggles using advanced testing. Through her signature Unstoppable Method™, she turns complex data into clear, personalized strategies so women can restore energy, confidence, and lasting resilience.
Instagram: ND + Mineral Maven + Gut Health Expert (@jenniferhawkshealth) 
Facebook: Jennifer Hawks Health | Jackson WY
Link to Freebie Electrolyte Opt-in | JH Health
Connect with me, 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!