Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

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!

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:

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 

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!