Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

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 goals
• Why "starting over" is a myth and how to shift your mindset toward refinement instead
• How to navigate real-life roadblocks (like burnout, injuries, or caregiving duties) without losing momentum
• The power of scanning your life to uncover what you truly want—right now
• Ways to reconnect with joy by revisiting childhood interests and playful movement
• Why 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.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have a question I can answer? Send me a message! I love to hear from my listeners!

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 it
• How to start a mindfulness practice with just 10 minutes a day
• The hidden power of breathing and gratitude (and how to feel it, not just list it)
• How mindfulness helps you make clearer, more grounded decisions
• The role of mindfulness in parenting and how kids learn by watching us
• Easy ways to bring mindfulness into everyday moments—like walking into the grocery store
• Why taking your power back starts with stillness and listening to your own heart

Resources Mentioned:

• Tara’s meditations on Insight Timer: Insight Timer Profile
• FREE meditation video on YouTube: Watch Here
• Tara’s book: Bringing Mindfulness Into The Classroom

Connect with Tara Segree:

• Instagram: @tara_segree
• Substack: When Life Gives You Life, Just Breathe
• LinkedIn: Tara Segree

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!

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 career
• How menopause impacts confidence—and what helps bring it back
• The importance of being intentional with your energy, time, and values
• Why your competencies don’t disappear (even if brain fog tells you otherwise)
• Creating more flexible, inclusive workplaces for women in all life stages
• How younger and older generations can learn from each other
• Why 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 here

Connect 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.com

Instagram:  https://www.instagram.com/drsarapoldmae

Have a question I can answer? Send me a message! I love to hear from my listeners!

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 way
• The Five Elements explained: Wood, Fire, Earth, Metal, and Water
• What each element looks like when it's out of balance during midlife
• Emotional + physical symptoms linked to each element (yes, those mood swings mean something!)
• How to rebalance each element with simple, practical tools
• The connection between stress, liver qi, and feeling like your jeans betray you
• How Chinese medicine helps you understand who you're becoming, not just what you're fixing

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!

Have you ever had a week that flipped your world upside down—and somehow also cracked you open in the most meaningful way?

In this raw and unfiltered episode, I’m sharing something deeply personal: the fire that struck my wellness center last week and the emotional rollercoaster that followed. But more importantly, I’m opening up about the real-life practices—the ones I talk about every week—that are helping me stay grounded and present during an incredibly difficult time.

If you’re navigating your own season of upheaval, grief, or just trying to hold it all together, this episode is for you.

In this episode:

• The emotional aftermath of losing my clinic to fire—and what’s helping me move through it
• Why I made the bold decision to step away from acupuncture (at least for now)
• How real rest (not just more coffee) is getting me through
• What movement looks like when you're grieving and exhausted
• The unexpected power of connection—and why it’s your secret healing superpower
• How regulating your nervous system really works in crisis moments
• An invitation to rebuild your life with more intention, honesty, and compassion

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!

Can chronic stress trigger perimenopause symptoms? Angie Hawkins says yes—and she’s lived it. If you’ve ever felt like the stress of holding everything together might actually be breaking your body down, this episode is going to feel like a breath of fresh air. I’m joined by Angie Hawkins—Inner Glow Coach, author, and fierce advocate for authentic self-love—to talk about the profound connection between stress, emotional suppression, and perimenopause.

Angie vulnerably shares her personal journey from emotional rock bottom to healing—from pushing herself to prove her worth, to quitting a toxic job and watching her perimenopause symptoms vanish within weeks. Together, we explore what it really means to listen to your body, honor your emotional needs, and rediscover joy in midlife.

Whether you're feeling disconnected, burned out, or just a little unsure of what brings you joy anymore—this conversation will meet you where you are.

In this episode:

·         Angie’s story of stress-induced burnout, Hashimoto’s, and early perimenopause symptoms

·         How unresolved emotional trauma can manifest in the body

·         The surprising disappearance of her perimenopause symptoms after quitting her job

·         Why many midlife women can’t answer the question, “What brings you joy?”

·         How play, mindfulness, and wonder are powerful antidotes to chronic stress

·         The truth about spiritual healing modalities—not every tool is for everyone

·         How Angie helps women stop chasing love and start glowing from within

Resources Mentioned:

·         FREE Inner Glow Guide: Start your journey from not-enough to radiant confidence
Download here

·         Running in Slippers – Angie’s powerful memoir on emotional healing and self-love
Get the book

·         Website: https://www.runninginslippers.com

·         Instagram: @angiehawkins808

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!

Are you taking care of your heart—but still feeling like something’s missing?

So many midlife women focus on breast health or hormone balance, yet don’t realize that cardiovascular disease is the leading cause of death for women. And the truth? It's not just about cholesterol. In this powerful and eye-opening episode, I’m joined by Angie Gallagher, cardiac rehab expert turned functional medicine coach, to talk about the real root causes of heart disease—and what you can do to prevent it.

Whether you’re already prioritizing your health or feeling totally overwhelmed, this conversation will leave you feeling empowered, informed, and ready to take action in a way that aligns with your life (and your nervous system!).

In this episode:

•  Why heart disease in women is not just about cholesterol
• The roles of inflammation, oxidative stress, and nervous system imbalance in heart health
• Why stress alone can trigger heart attacks—and how to recognize hidden stress
• How to build a realistic, joyful exercise routine that supports heart health
• The surprising impact of food sensitivities on your energy, brain fog, and heart rate variability
• What "getting your macros right" really means for metabolism in midlife
• Simple ways to regulate your nervous system without adding more to your to-do list

 Angie Gallagher is a clinical exercise physiologist, Functional Medicine Wellness Coach and Certified Heartmath Practitioner. For 25 years she worked in cardiac and pulmonary rehabilitation and learned what doesn't work to truly reduce cardiac risk. She now enjoys using her passion for functional medicine in her own wellness coaching business where she does both group and one on one wellness coaching to help people achieve their most optimal health from the inside out. She has learned that the gut is the gateway to health and disease. She has helped people improve physical and mental health through healing the gut and optimizing metabolism. She’s passionate about lifestyle medicine and exemplifies this in her own life through creative healthy cooking, trail running, cycling, yoga, meditation and community.

Resources Mentioned:

Angie’s Email: [email protected]

Social Media Links

https://www.facebook.com/heartwellnesscoaching

https://www.tiktok.com/@heartwellnesscoach

https://www.instagram.com/heartwellnesscoach

https://studio.youtube.com/channel/UCk-sjqEPBO-LP01byq0hW0A/videos

Link to Freebie

https://bit.ly/4fYN0Gl

Website: heartwellnesscoaching.c

Have a question I can answer? Send me a message! I love to hear from my listeners!

Is Your Sex Life Struggling in Midlife? You’re Not Alone. Have you ever thought, “Is this it?” when it comes to sex in midlife? Maybe intimacy feels awkward, your libido has disappeared, or it just… hurts. If so, you’re not broken—and you’re definitely not alone. In this honest and eye-opening conversation, I’m joined by certified sex educator and coach Karen Bigman to talk about the real changes that happen in our sex lives during perimenopause and menopause—and what you can actually do about it.

Whether you're in a long-term relationship that’s lost its spark or rediscovering your own pleasure solo, this episode will give you validation, encouragement, and practical ideas to reconnect with your sexuality—without pressure or shame.

Karen Bigman is the dynamic host of the podcast, Taboo to Truth: Life and Sex After 50. With a passion for empowering women and men, Karen is on a mission to break down barriers and liberate us to engage in open conversation about midlife sexuality. Karen’s personal journey of divorce, dating, and menopause inspired her to become a Certified
 Sexuality Educator and Certified Menopause Coach. She launched her podcast as a safe
 space to explore topics that are often thought about, yet rarely spoken about. Through candid, and often raw conversations, Karen helps her audience navigate an overlooked aspect of aging by offering education, support, and a dash of humor, to more easily embrace sexuality.

In this episode:

• Why sex changes during perimenopause and menopause (and what’s totally normal)
• The top three reasons your libido might be MIA
• What to do if sex has become painful, awkward, or emotionally disconnected
• Why communication is everything—and how to actually start the conversation
• How midlife men experience sexual changes (and what they wish you knew)
• The truth about responsive vs. spontaneous desire—and how to bridge the gap
• Creative ways to bring back intimacy (hello, “sex snacks” and six-second kisses!)

Resources Mentioned:

Karen Bigman’s Website: https://www.taboototruth.com/ 

Instagram: https://www.instagram.com/taboototruth 

Youtube: https://www.youtube.com/@taboototruthpodcast 

TikTok: https://www.tiktok.com/@taboototruth 

LinkedIn: https://www.linkedin.com/in/karenbigman/

Link to Freebie: https://www.taboototruth.com/pleasureplaybook

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!

Feeling Stuck? Here’s How to Get Moving Again—No Matter Where You Are in Life. Do you ever find yourself saying, “It’s not that bad…”—even when you know deep down something needs to change? Whether it’s your health, your relationships, or the way you’re showing up in your own life, feeling stuck is something we all go through—especially in midlife.

In this powerful and deeply honest episode, I’m joined by Yvette Salva—personal trainer, life coach, and survivor—who shares her inspiring journey from addiction and homelessness to health, recovery, and service. Together, we unpack the emotional roadblocks that keep us from making change, and the three simple (but not always easy) steps to finally get unstuck and move forward.

Yvette’s story is raw, real, and ridiculously empowering—and her wisdom is exactly what you need if you’re feeling overwhelmed, discouraged, or unsure of your next step.

 Yvette Salva is an entrepreneur, keynote speaker, and founder of a private training studio helping women over 40 feel strong and confident. She focuses on mindset, nutrition, and fitness to show that midlife is not a crisis but a new season. Her message is simple: the best is yet to come.

In this episode:

• Yvette’s candid journey from addiction to long-term sobriety and healing
• Why the gut whisper never lies—and how to start trusting yours again
• The 3 essential steps to getting unstuck: Awareness, Acceptance, and Action
• How “It’s not that bad” thinking can quietly sabotage your goals
• The power of support, structure, and accountability in midlife transformation
• Why paying attention often starts with paying for commitment
• What it really takes to build a life you love—even after hitting rock bottom

Resources Mentioned:

Website: https://yvettesalvafitness.com/
Instagram: https://www.instagram.com/yvettesalvafitness 

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!

Are you feeling like your body—and your life—aren’t quite your own anymore?
 Maybe the weight gain, brain fog, sleepless nights, and emotional overwhelm have left you wondering, “Who even am I right now?” If that sounds familiar, this episode is for you.

In today’s deeply honest and empowering conversation, I’m joined by self-love and relationship coach Christina Ketchen to explore the concept of acceptance—not as giving up, but as a powerful path to freedom and healing during midlife transitions like menopause.

Whether you’re struggling with your changing body, identity, or just trying to stay grounded through it all, this episode will help you reconnect to your power and remember: you’re not alone.

Christina Ketchen is a Certified Life and Relationship Coach, HeartMath® Certified Practitioner, and graduate of the Hoffman Institute who has spent nearly a decade coaching both individuals and couples. With over 10,000 hours of experience, she helps people move beyond old patterns and get to know themselves from a grounded place of enoughness. Christina blends science, story, and heartfelt strategy to guide people toward emotional resilience, self-love, and healthier relationships.

In this episode:

• What acceptance really means—and what it doesn’t
• How to embrace the “ands” of midlife: “This is hard, and I’m moving forward”
• The surprising connection between nervous system regulation and emotional resilience
• Why saying your inner thoughts out loud can shift everything
• Christina’s near-death experience and how it transformed her relationship with change
• Two powerful tools you can use right now: Heart-Focused Breathing and Journaling
• How to reframe identity loss as an evolution into something new

Resources Mentioned:

·         FREE RESOURCE: Christina’s Masterclass + Dreamscaping Tool
→ https://christinaketchen.com/masterclass/

• Hoffman Institute: https://www.hoffmaninstitute.org
• HeartMath Tools + Coherence App: https://www.heartmath.com

Connect with Christina Ketchen:

• Website: https://christinaketchen.com 
• Substack: https://christinaketchen.substack.com 
• Instagram: https://www.instagram.com/christinaketchen/
• Facebook: https://www.facebook.com/uncoveryourbestyou/
• LinkedIn: https://www.linkedin.com/in/christinaketchen/

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!