Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

 Is your mind constantly racing, your body feeling depleted—and you’re wondering if you’ll ever feel grounded again? If so, this episode is your gentle nudge to slow down and reconnect. Midlife is often a whirlwind of change, and sometimes, what we need most is to simply pause.

Today, I’m joined by my friend and fellow yoga teacher, Alicia Sweeney, for a heartfelt conversation about the transformative power of yoga in midlife—especially the deeply nourishing practice of Yin Yoga. Whether you're a seasoned yogi or a curious beginner, you’ll walk away with a new appreciation for how yoga can become your anchor through change.

In this episode:

• Why midlife is the perfect time to return to—or begin—a yoga practice
• The emotional and spiritual benefits of slowing down through Yin Yoga
• How yoga teacher training can transform your life (even if you never teach!)
• The power of consistency over intensity in movement and life
• How Yin Yoga supports your nervous system and emotional release
• Letting go of friendships that no longer align—and finding connection through community
• Why authenticity is the highest vibration you can live in

Resources Mentioned:

• Book: The Body Keeps the Score by Bessel van der Kolk
• Book: Atomic Habits by James Clear
• Blue Lotus Yoga Studio (Annapolis): https://www.bluelotusannapolis.com/ 
• 2026 200-Hour Yoga Teacher Training Info: https://www.bluelotusannapolis.com/200-hour-ytt
• 50-hour Yin Yoga Teacher Training (Fall 2025, for RYTs): https://www.bluelotusannapolis.com/yin-yoga-training
• Yoga Festival – Alicia in Maine July 25-27 (with 10% discount code: ASWEENEY25): https://www.maineyogafest.com/festival
• Yoga Festival – Sara in Asheville July 24-27 (with 10% discount code: spoldmae2025): https://www.loveshineplay.com
• Alicia Sweeney’s Website: www.yogalicias.com
• Follow Alicia on Facebook: https://www.facebook.com/yogalicias and IG: https://www.instagram.com/yogalicias 

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 your relationships leaving you feeling like a turtle—or a honey badger?
If you’ve ever found yourself second-guessing your instincts in love, friendships, or even with your kids, this episode is for you. We’re exploring how attachment styles don’t just show up in your relationships with others—but in your relationship with yourself. And learning to feel secure with you can change everything.

In this heartfelt and insightful conversation, I’m joined by Amanda Fuenzalida, an attachment therapist and coach I met during our Panama retreat. She brings a playful but powerful perspective to understanding emotional patterns through “animal-style” attachment metaphors that make the science click. You’ll come away with a deeper sense of why you might respond the way you do—and how to start building true inner safety.

In this episode:

• Why your attachment style isn’t fixed—and how it changes in midlife
• What it means to have an attachment style with yourself
• The animal metaphors that help you spot your emotional patterns (koala, turtle, honey badger, dragon!)
• How childhood messaging shaped your ability to trust your gut
• Why self-trust is key in navigating dating, divorce, and relationships in midlife
• How to spot old wounds when they’re triggered in current relationships
• First steps to healing: learning to hear and honor your own voice

Resources Mentioned:

• Website: https://www.attachmentlabs.com/ 
• Instagram: https://www.instagram.com/attachmentlabs

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!

 Is Online Menopause Care Really Helping You? The Hidden Risks You Need to Know Are you feeling dismissed, rushed, or just plain confused by the options for menopause care? You’re not alone—and you’re not crazy. In this episode, I’m diving into a growing trend that’s both promising and problematic: online telehealth services offering hormone therapy and quick-fix prescriptions.

If you've ever felt tempted to click "buy" on a hormone treatment without a proper medical evaluation, this conversation is for you. I’m breaking down why this new wave of care might be missing the mark—and what true, holistic midlife care should actually look like.

In this episode:

• Why fast online hormone prescriptions may be doing more harm than good
• The problem with “one-size-fits-all” menopause solutions
• Real risks of taking medications without lab work or proper medical guidance
• The missing piece in online care: lifestyle medicine as your superpower
• What comprehensive midlife healthcare really looks like
• Why menopause deserves more than a Band-Aid—and so do you
• The power of seeing this life phase as a creative, vibrant transition

Resources Mentioned:

 FREE RESOURCE: Download “Exhausted to Empowered” — your guide to lifestyle shifts that support your health in midlife

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 looked around your life in midlife and thought… “Wait, I did what?!”

Whether it’s bold sexual escapades with a 23-year-old, becoming a Mahjong teacher, or finally setting boundaries with that one bossy sibling, this episode is all about the unexpected (and often hilarious or profound) ways women are surprising themselves in midlife.

In this soul-stirring, laugh-out-loud solo episode, I’m sharing real stories from women in our community who answered one question: What have you done in midlife that surprised you? Their answers are raw, raunchy, tender, and deeply inspiring—and they just might shift your perspective on what this chapter of life can truly hold.

In this episode:

• From beach abs to badass boundaries: real answers from real women
• Why giving up alcohol in midlife can be radically liberating
• The quiet strength found in grief—and how one woman honored hers
• How international solo travel becomes a rite of passage for many midlife women
• Unexpected career pivots, from surfing in Panama to launching a business after divorce
• The emotional sandwich of caring for aging parents and reconnecting with siblings
• What it really means to live unapologetically in this bold season of life

Resources Mentioned:

FREE RESOURCE: Download “From Exhausted to Empowered” – your guide to feeling better in your body and spirit in midlife: RisingWomanProject.com

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 a little off—even when everything seems joyful and full?
You’re not alone. In this softer, more personal episode, I’m opening up from my living room (yes, not the usual recording space!) about what it means to feel ungrounded even in the midst of joy. This season of life has been full—travel, speaking, retreats, my daughter home from college—and I’m sharing how a sweet little puppy named Winnie has become the unexpected anchor I didn’t know I needed.

If you’ve ever felt like you’re rushing through life, even the good parts, this one’s for you.

In this episode:

• Why joy and burnout can sometimes co-exist
• The subtle signs you're out of sync with your own rhythm
• How my daughter’s return home sparked a needed pause
• The very intentional (and slightly wild) decision to adopt a puppy
• How slowing down is a radical act of self-alignment
• The unexpected ways rest restores us in midlife
• Why you don’t have to “earn” your joy

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 holding onto old patterns that no longer serve you—and wondering if it’s too late to change? In this episode, we explore the powerful idea that transformation is always possible, no matter your age or history. In this episode, I sit down with bestselling author and inspirational teacher Caren Paskel to talk about what it really means to believe in yourself in midlife—and how that belief can radically shift your health, your energy, and your entire life direction. Caren’s story is a deeply moving example of growth through adversity. From identifying as a shy, introverted child to becoming a dynamic speaker and retreat leader, she shares how self-belief became her foundation—especially after the profound loss of her soulmate and husband.

Caren Paskel is a best-selling author, speaker, and founder of Caren Paskel Self-Evolution, Youthful Longevity Yoga Training and Retreat™, and the Self-Evolution Education (S.E.E.) Foundation. A master in Vedanta philosophy and a lifelong yoga practitioner—starting her growth journey at just 16—Caren has dedicated her career to guiding individuals toward holistic transformation, empowerment, and self-mastery. With decades of experience in yoga and spiritual education, she provides a practical roadmap for integrating ancient wisdom into modern life.

A firm believer in the power of mentorship and collective energy, Caren has inspired thousands through her Self-Evolution courses, retreats, and books, including The Power of Self-Belief. Her teachings focus on the eternal values of life, the path of yoga to self-realization, and the importance of breaking free from small thinking to step into one’s highest potential.

In this episode:

• What it really means to believe in your higher self—not just your personality
• The connection between self-belief and healthy aging
• Why changing your “paradigm” is essential for long-term well-being
• How proximity to inspiring people can spark your own inner transformation
• The difference between self-esteem and true self-belief
• How Caren’s caregiving journey became a catalyst for spiritual growth
• Lessons from yoga philosophy that helped her move through grief and rebuild

Resources Mentioned:

• Learn more about Caren’s retreats and education foundation: https://carenpaskel.com
• Facebook: https://www.facebook.com/carenpaskelselfevolution/
• LinkedIn: https://www.linkedin.com/in/caren-paskel/
• YouTube: https://www.youtube.com/@carenpaskelyoga6711
• Instagram: https://www.instagram.com/carenpaskel/

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 overwhelmed by sudden bursts of rage—and wondering if it’s just you? You’re not alone. Many midlife women experience emotional intensity that seems to come out of nowhere. That fiery anger, the kind that feels like it’s bubbling just beneath the surface, isn’t just in your head—and it might be telling you something important.

In this episode, I’m joined by my friend and business coach, Bailey Feldman, as we unpack the rising rage so many women experience in their 30s and 40s. We get honest about what it feels like, where it comes from (hint: it’s not just hormones), and what you can actually do to feel more balanced and in control. Whether you're in full-blown perimenopause or just starting to notice shifts, this conversation is your invitation to get curious—not critical—about what your body and emotions are trying to say.

In this episode:

• Why rage is more common than you think in your 30s and 40s
• What Chinese medicine says about emotional buildup (hello, liver Qi stagnation)
• How hormonal shifts start before perimenopause officially begins
• Lifestyle habits and mindset shifts that can smooth emotional edges
• The role of acupuncture, herbal support, and gentle liver detox
• Why we need community—and how multi-generational spaces can support healing
• The importance of pushing back on the “just survive it” mindset

 Resources Mentioned:

• Learn more about acupuncture and holistic hormone support: risingwomanproject.com
• Bailey’s community space for women: Fount + Flourish
• Fount + Flourish Instagram: https://www.instagram.com/thefount_co 
• Bailey’s Instagram: https://www.instagram.com/baileyfeldman_ 

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 constantly walking into a room only to forget why you're there? Or maybe you’re mid-sentence and suddenly lose your train of thought? If this sounds familiar, you’re not alone—and you’re definitely not losing your mind. In today’s solo episode, I’m diving into a topic that so many of my patients bring up: brain fog during perimenopause and menopause. We’ll explore what’s really behind this frustrating symptom and, most importantly, what you can do to start feeling clearer, calmer, and more capable again.

If you’ve been wondering why your focus feels off or your memory isn’t what it used to be, this episode will help you connect the dots—and find real solutions.

In this episode:

• What brain fog really is (and why it’s not “just in your head”)
• The powerful role estrogen and progesterone play in memory and clarity
• How stress and high cortisol levels make brain fog worse
• Why your sleep quality is directly tied to your cognitive health
• Practical lifestyle changes to support a clearer, sharper mind
• The impact of exercise, healthy fats, and herbal adaptogens like Ashwagandha
• When to consider bioidentical hormone therapy—and why it’s not always the first step

Resources Mentioned:

 🌿 FREE RESOURCE: Download your guide to thriving in midlife: https://risingwomanproject.com

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 stuck in the "shoulds" of midlife — checking all the boxes of success but still wondering, is this all there is? You’re not alone, and you’re definitely not broken. In this inspiring episode, we're talking about how pleasure, self-discovery, and nervous system healing can reignite your midlife revolution.

Today, I’m joined by Natty Frasca, a pleasure coach, speaker, and fierce advocate for midlife women owning their full power. Natty shares her deeply personal story of transformation after hitting 40 — and how reconnecting with pleasure helped her rebuild her marriage, career, and sense of self. If you’re ready to reclaim your joy and lead with love, this conversation is for you!

In this episode:

•  Natty’s “kitchen counter epiphany” — and how it changed everything.
• Why feeling good isn't just nice — it’s revolutionary.
• How pleasure practices heal the nervous system and fuel resilience.
• Why traditional marriage narratives don't fit many midlife women (and what to do about it).
• Small, everyday ways to “love push” and ripple positive change into the world.
• How Natty rebuilt her marriage through intention, imagination, and action.
• The essential link between pleasure, safety, and true intimacy.

Resources Mentioned:

• Website: https://www.thefemininerebellion.com
• Instagram: https://www.instagram.com/thefemininerebellion/

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 second-guessing your gut feelings—or brushing them off in the name of being “nice”? If you’ve ever doubted what you were seeing or feeling in a relationship—whether personal or professional—this episode is for you. In the first episode of the newly rebranded Menopause: Rise and Thrive, I’m opening up about a recent working relationship that challenged me to reconnect with one of the most essential midlife tools: self-trust.

With warmth and vulnerability, I invite you into my journey of learning to trust what’s real, not just what you hope could be. This episode is a tender yet powerful reminder that growth often means letting go—and that your intuition deserves to be honored. 

In this episode:

• Why trusting your gut is harder than it sounds—and how midlife can help sharpen that instinct.
• The subtle ways we override our own discomfort in the name of harmony.
• Personal story of a professional relationship that sparked deep self-reflection.
• How emotional intelligence and self-protection often conflict—and what to do about it.
• The role of caregiving and “being nice” in silencing your own needs.
• A powerful plant analogy you won’t forget—on outgrowing old containers (and relationships).
• Permission to release relationships that no longer align—and embrace discernment as growth.

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

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

Join me at my next wellness retreat!   https://risingwomanproject.com/retreats/2025-april/

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