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:

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 hello@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!

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!