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!

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!

This week’s episode is a real-life, unpolished, sit-on-the-couch-with-me kind of conversation. If you noticed there was no episode last week… you’re right. And today, I’m sharing exactly why.

The last several weeks have been overwhelming in ways I didn’t fully acknowledge until everything came to a stop. After the fire at my Annapolis clinic, the smoke and water damage, the rebuild, the logistics of reopening, caring for patients in my other clinic, planning a huge anniversary celebration and bringing home a new puppy (yes, really!) — I hit a wall. I simply forgot to record an episode. And instead of beating myself up, I decided to listen to what my body was trying to tell me: I needed to pause.

In this episode:

• How the clinic fire and rebuild pushed me past my limit
• What it feels like to juggle everything—and still have things fall through the cracks
• The shame of forgetting simple tasks… and the truth that it happens to all of us
• The reminder I coach women on constantly but sometimes forget myself:
  You’re allowed to rest. You don’t have to do things the way you always have.
• Why I’m not quitting the podcast, even though I considered it
• How I’m shifting into a more grounded, intentional production rhythm
• Why midlife can feel so full, so chaotic, and so deeply human—and why we need real conversations, not polished perfection

My New Podcast Schedule

To honor my own capacity (and sanity!), new episodes will now drop on the:
📅 Second and fourth Thursday of every month

This gives me breathing room to show up for my patients, run my business, and create episodes that are meaningful, deeper, and more intentional—rather than rushing to fill every Thursday.

If You’re Feeling Overwhelmed Too…

Let this be your sign.
It’s okay to pause.
It’s okay to change your mind.
It’s okay to shift the rules.
It’s okay to let one version of yourself go and step into something new.

We’re not here to perform. We’re here to live these messy, beautiful, imperfect lives — and sometimes living requires letting something drop so you can breathe.

Upcoming Annapolis Day Retreat

If you’re local, I would love to see you at the co-ed day retreat I’m hosting with my friend and breathwork practitioner, Trish Brewer:

🗓 January 4
📍 Restore Studio, Annapolis

There will be breathwork, Hatha yoga, restorative yoga, and a whole day designed to help you reset and reconnect.
Search “Annapolis retreat” on Eventbrite to find the link.

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 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!