Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

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!

Are you feeling the tension between wanting to speak up… and wondering if it’s “too much”? Or maybe you’ve noticed your confidence shifting in midlife—at work, at home, or even in your own body?
In this powerful and deeply honest episode, Sara is joined by two incredible leaders—Gloria Feldt and Heather Florio—for a conversation that goes far beyond menopause. Together, they explore what it truly means to own your power as a woman today—especially in a world that still challenges, questions, and often undervalues it. From workplace dynamics to menopause advocacy, this episode will leave you thinking differently about your voice, your value, and your next bold move.
This conversation is also a behind-the-scenes look at the Take The Lead “Power Up” Conference—where the theme of audacity takes center stage. And trust me… you’ll walk away inspired to take action in your own life.
In this episode:
[03:04] – What “audacity” really means in leadership—and why speaking up matters more than ever 
[04:22] – Why progress for women isn’t linear (and how pushback can actually signal growth)
[08:35] – What real workplace support for women looks like (beyond performative DEI policies)
[13:49] – Redefining power—and why many women unknowingly give theirs away 
[16:10] – The subtle ways women communicate at work (and how language can undermine confidence)
[17:52] – Menopause in the workplace: why this conversation is finally gaining momentum
[21:02] – How gaps in women’s healthcare directly impact leadership and career longevity
[23:34] – The challenge to take one audacious action—and why it matters
[25:10] – The most underrated obstacle women face: expectations (and how they hold us back)
[26:48] – Why the traditional “ladder” model of success may be the real problem
Links and Resources:
Power Up Conference: https://www.thepowerupconference.com
Take The Lead: https://www.taketheleadwomen.com
Connect with Gloria Feldt:
Instagram: https://www.instagram.com/gloriafeldt/
Connect with Heather Florio:
Website: https://www.desertharvest.com
The Power Up Conference takes place in Washington, DC on August 25–26, centered around the theme of Audacity: Leadership in Action.
Expect a full day of inspiring speakers, including Margaret Atwood, powerful panels on women’s health and wealth, and meaningful conversations that go beyond inspiration—into real action. ✨ Plus… it ends with a dance party (because joy is part of the revolution too).
🎟️ https://lead.taketheleadwomen.com/event/power-up-conference-and-concert-2026/e774818/register/new/select-tickets
Connect with me, Dr. Sara Poldmae:
Ready to find out what's actually going on with your hormones? Book a free discovery call here. https://renewher.meadowhillwellness.com/book-a-call
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!

This episode explores what it truly means to feel at home in your body—something many women realize they’ve rarely, if ever, experienced. I reflect on my own journey with body image, including how early influences shaped my perception and how those patterns carried into midlife and perimenopause.
We discuss the shift from viewing the body as something to evaluate or “fix” to approaching it with greater awareness, curiosity, and partnership. I also address the often unspoken sense of grief that can arise during this stage of life, and how it can coexist with appreciation for the body you have today. Throughout the episode, I offer simple, practical ways to begin rebuilding a more supportive and connected relationship with your body.
In this episode:
[00:01] – Opening the conversation and asking: when did you last feel truly at home in your body?
[02:00] – Sharing my personal history with body image and early conditioning 
[05:30] – Why midlife changes can intensify body criticism—and how to start reframing it
[07:15] – Moving from “what’s wrong with me?” to “what does my body need?”
[10:01] – Making space for grief around your younger body while still moving forward
[12:30] – How joy and play help you step out of body monitoring and back into living
[14:45] – Three simple invitations to begin rebuilding your relationship with your body 
Connect with me, Dr. Sara Poldmae:

Ready to find out what's actually going on with your hormones? Book a free discovery call here. https://renewher.meadowhillwellness.com/book-a-call
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!