Explorez tous les épisodes du podcast Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause
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132. Permission to Pause- New episode schedule
27 Nov 2025
00:10:36
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.
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
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
Letting Go of Things You Can’t Control: Life Lessons From a Cancer Survivor with Fitz Koehler
14 Dec 2023
00:26:52
Do you have questions about cancer that you’re not sure who to ask?
We’re lucky enough to be joined in this episode of Midlife Rise + Thrive by someone who’s willing to talk all about her experience so that she can help others. Fitz Koehler is here and she’s sharing her story.
Whatever brought you to this episode, I want you to know that we see you and we’re rooting for you. Cancer is a scary diagnosis, but hearing survivor’s success stories can be so helpful. Not only did Fitz survive, but she’s thriving! In this episode you’ll hear about some of the highs and lows, what got her through treatment, and what she wants everyone to know, cancer diagnosis or not.
Noisy. Bossy. Compelling. Fitz Koehler of Fitzness.com is the author of multiple books, one of America's most exciting keynote speakers, a premier race announcer, a fitness innovator, and a bonafide cancer crusher.
Topics covered in this episode include:
The power of focusing on the things you can control
How exercise and nutrition can support you through cancer treatment and recovery
The benefits of strengthening your body
Learning to talk yourself up instead of putting yourself down
Alcohol: The Elephant in the Room with Maureen Benkovich
07 Dec 2023
00:34:25
We all know that alcohol is not good for us, so why is it so hard to quit or cut back?
In this episode of Midlife Rise + Thrive, we’re taking a deep dive into the science behind what alcohol does to your body and why it’s so difficult to change your drinking habits, even when you have the best intentions. Special guest Maureen Benkovich is here to share her approach to going alcohol-free without judgment or shame.
When Maureen confronted her own challenges with alcohol, she uncovered the insidious cycle of detox and retox prevalent among health and fitness-minded women. As a certified life coach, she empowers others to break free from this cycle, fostering sustainable health and wellness. Her approach combines neuroscience and practical strategies to guide clients toward an alcohol-free, empowered lifestyle.
Topics covered in this episode include:
Why alcohol is not good for you
Breaking the detox and retox cycle
Your body’s chemical reaction to alcohol
How to shift your mindset around alcohol
Join us for a discussion about physical health, mental health, social relationships, stress, trauma, and so much more.
How often do you get to play? How often do you even think about playfulness as an adult?
For many of us, the answer is not very often, but TJ Matton is on a mission to change that. In this episode, TJ will teach you why we actually need to play as adults. You’re going to learn the neuroscience behind play, what makes us stop playing, and how to start playing again in midlife.
I’m so excited to reconnect with my playful side and I hope you are too! Believe it or not, your body will thank you for it, and you’re going to find out why.
TJ Matton is a social worker, psychotherapist, and clinical coach focused on helping adults learn to liberate their minds and bodies through play. TJ’s business, The Playful Revolution, is focused on helping people reconnect with the power of play.
Getting Through Holiday Struggles with Maria Winters
23 Nov 2023
00:31:08
Are the holidays a particularly difficult time for you?
You might feel alone based on the picture-perfect posts in your Instagram feed, but the truth is you’re not alone at all. We think of the holidays as a wonderful time of year filled with joy, laughter, family, and love, but the holidays can be super stressful for so many of us.
With the holiday season upon us, I wanted to take some time to talk about strategies that can help you through whatever struggles you’re experiencing this year. In this episode, Maria Winters is sharing some tools and tips to help you navigate the holiday season with grace, even if you’re feeling lonely and isolated amidst all the chaos.
Maria is a licensed mental health therapist with over 20 years of experience providing support to adults and adolescents in a variety of settings. For the past 11 years, she has been working in a local emergency room as a consultant for mental health-related crises. Maria is fully bilingual in English and Spanish.
Topics covered in this episode include:
What gratitude really means
Dealing with feelings of loneliness during the holidays
How to acknowledge and validate your feelings
If you’re feeling lonely this holiday season, let us help.
Inflammation: What It Is and How to Combat It with Dr. Shivani Gupta
16 Nov 2023
00:27:31
Inflammation. You’ve probably dealt with it before when you took an NSAID for a headache or had a cut that got sore and inflamed, but did you know that there’s inflammation in your body all the time?
Unfortunately, there are many internal and external factors in modern-day living that cause inflammation in your body and lead to all kinds of uncomfortable symptoms. Joint pain, headaches, bloating, and autoimmune conditions can all be signs of chronic inflammation, to name just a few.
So, what can we do about it? Luckily for us, Dr. Shivani Gupta is here to walk us through some simple tools and lifestyle changes that can reduce inflammation so that you can feel your healthiest.
Dr. Shivani is an Ayurvedic practitioner and expert in fusing Eastern and Western practices to help our bodies achieve equilibrium. She completed her master’s in Ayurvedic sciences and her PhD in turmeric. She is also the founder of Fusionary Formulas, an Ayurvedic company that helps people with inflammation and pain.
Topics covered in this episode include:
Causes of inflammation in modern-day living
The 5,000-year-old wisdom of Ayurveda
Issues that stem from chronic inflammation
If you’ve been wanting to learn more about inflammation and how to treat it, you’re in the right spot.
What Do You Want to Be When You Grow Up? with Erin Harrigan
09 Nov 2023
00:29:08
What do you want to be when you grow up?
Maybe you thought you’d have an answer to that question by now but you’re realizing you have no idea. You might be reassured to know you’re not alone. We put a lot of pressure on ourselves to have it all figured out, but what does that even mean?
Let’s unpack it in this episode with some guidance from our special guest, Erin Harrigan.
Erin Harrigan is a Christian wife, empty nest mom, speaker, author, and business coach for high-achieving Christian women who seek to refine or scale their businesses without compromising their faith.
Topics covered in this episode include:
Giving yourself the grace to explore what you want
Why it’s okay not to know what you want next
How to reframe feelings of shame
Getting excited for your future
If you’re a woman in midlife and you’re not sure what you want to be when you grow up, you’ve found your people. Join us in this episode!
Did you know that you can use your chakras to find comfort and balance in midlife?
If you’ve heard of chakras but you’re not sure exactly what they are or what they do, this episode of Midlife Rise + Thrive is the perfect place to start. Lauren Leduc is walking us through each of the seven chakras to teach us what they are, what they do, how they become blocked, and why you might want to work on unblocking them.
Lauren Leduc is a visionary, yoga teacher, intuitive, mentor, and mama. With the special gift of cultivating community and creating accessible experiences, Lauren has taught thousands of students with her approachable and intelligent methodology.
Topics covered in this episode include:
A basic guide to the seven chakras
How your chakras can help you understand your mind, body, and spirit in midlife
Strengthening your relationship with self and with others
This episode is for you if you’re interested in learning new ways to connect with your mind, body, and spirit as well as learning techniques for rediscovering what brings you joy in midlife.
Hormones 101: Get to the Root Cause of Your Perimenopausal Symptoms with Monique Willingham
26 Oct 2023
00:30:03
Did you know you can start experiencing perimenopausal symptoms as early as your mid-thirties?
Many women feel confused and alone during perimenopause because the world totally fails to prepare them for it. If you relate to that, you’re in good hands because my guest, Monique Willingham, and I are passionate about helping women understand what’s happening in their bodies during this time.
This episode of Midlife Rise + Thrive will help you understand your hormones and empower you to reclaim your health. Welcome to the Hormones 101 class you never got.
Monique is a Nurse Practitioner who has been practicing in oncology for over 15 years and uses a holistic approach to help patients reduce inflammation and improve energy and mental clarity.
Topics covered in this episode include:
The basic roles of your hormones
Why your symptoms might feel inconsistent
How to make your hormones happy
If you could use some support from women who get it, tune in.
Do your emotions feel pretty out of whack right now?
In this episode of Midlife Rise + Thrive, I invite you to explore with me how Chinese medicine can support you through the emotional changes of perimenopause and menopause.
Are you feeling depressed or angry because your body hurts? Upset because you're exhausted all the time? Anxious because you don't know what each day will look and feel like? You are not alone, and you’ve come to the right place.
Chinese and functional medicine can be helpful to women in midlife for so many reasons. They take a holistic approach to health, considering the connections between the mind, body, and spirit in a truly profound way. After all, one can’t exist without the others. Our emotions directly impact our physical bodies and vice versa, so let’s treat them that way.
Topics covered in this episode include:
The relationship between your emotions and your physical body
Embracing the natural transitional time of perimenopause and menopause
A different way to look at your mind, body, and spirit
How to address different emotions in the body
Chinese medicine holds thousands of years of wisdom and I can’t wait to share it with you.
How prepared do you feel to navigate the changes of midlife?
No one prepares you for the vast majority of the things you experience during midlife, so don’t blame yourself for feeling underprepared, but what can we do to take matters into our own hands? Lisa Shires is here to share some of the tools you can add to your life kit to handle the stressors that many women face in midlife such as empty nesting, aging parents, and changes to your body and relationships.
Lisa Shires is a Certified Professional Coach who helps individuals looking to lead step into their “who,” break free of “stuck,” and embody purpose, meaning, and fulfillment through action and with conviction.
Topics covered in this episode include:
Why you need a toolkit to help you navigate stressful situations
What tools to add to your life kit
How to show up as your most authentic and empowered self
What do you need in your life kit in order to thrive when everything seems like it’s going awry? Find out in this episode.
121. The Truth About Midlife, Hormones & Reclaiming Your Power
04 Sep 2025
00:37:31
Ever feel like you’re losing yourself somewhere between hot flashes, brain fog, and trying to remember where you left your coffee (again)? You’re not alone—and this conversation is for you.
In this very special episode, Sara takes the guest seat as she’s interviewed on a local Annapolis-based podcast. What unfolds is a lively, honest, and often hilarious conversation about the very real experiences of women in perimenopause and menopause. From heart palpitations to sleep struggles to relationship shifts, nothing is off the table—and you’ll walk away feeling seen, supported, and maybe even a little more empowered.
This is Sara unfiltered, and it just might be the most fun episode yet.
In this episode:
Why midlife often starts with “I just don’t give a f*ck” (and why that’s not a bad thing)
The real reason behind heart palpitations and anxiety in perimenopause
Debunking the myth that “everyone needs hormones” during menopause
Why sleep issues are often the first red flag (and what to do about it)
How brain fog affects your confidence—and what helps bring it back
What Sara’s concierge program looks like from the inside
The emotional truth about changing your lifestyle—and why it can get messy before it gets beautiful
Plus: sex drive, wine habits, journaling breakthroughs, and why orange might be your midlife power color
Resources Mentioned:
Kelly Bell is the founder of The Bell House Catering, a boutique catering company in Annapolis, Maryland, known for fresh, seasonal menus and warm, welcoming service. Whether she’s crafting an intimate dinner party or a lively community event, Kelly brings heart, humor, and flavor to everything she touches.
Gretchen Moran is the creator of The Culinary Square, a dynamic culinary space and teaching kitchen in Annapolis focused on hands-on cooking classes, community-building events, and empowering people through food. Gretchen’s passion lies in connection—bringing people together around good food and great conversations.
Rediscovering Your Sense of Self in Midlife with Lisa Maholchic and Marna Brickman
05 Oct 2023
00:33:12
The changes and transitions of midlife can really do a number on your sense of self.
I’ve called in reinforcements to help me unpack what happens to your sense of self in midlife and how to rebuild it.
Lisa Maholchic and Marna Brickman are therapists practicing in Annapolis, Maryland, at Guiding Therapy and they’re here to share their tips and tools for creating a firm foundation from which to navigate the many twists and turns of midlife. We’re talking about why it’s so important for women to have a strong sense of self during the transitions of midlife and what to do if you feel like you’re lacking that sense of self.
Topics covered in this episode include:
What it means to have a strong sense of self
How to identify your wants and needs
The importance of finding and using your support system
Tips for finding the right therapist for you
Maybe you’ve never felt like you had a strong sense of self and you’re ready for that to change, or maybe the recent changes in your life have shaken up your sense of identity and you’re reevaluating what’s important to you. Whatever your journey looks like, we want to help!
Midlife Sex Advice From Tantric Sex Coach Angela Dawn
28 Sep 2023
00:34:45
Do you want to have the best sex of your life?
Like many other women in midlife, you might think that your opportunity for an amazing sex life has passed, but I’m here to tell you that that is far from the truth. To prove it to you, I’ve brought on Tantric Sex Coach Angela Dawn to teach you how to have your best sex in midlife.
Angela (she/her) coaches her clients to find their own unique way through life, love, and relationships. After deeply delving into intimacy and relationships later in life, she feels called to help folks dig into these ideas without putting them off. Bringing openness, joy, and laughter to relationship exploration, Angela takes the taboo out of these conversations (unless taboo is what you’re into!).
Topics covered in this episode include:
Sexual exploration in midlife
How to improve your sex life
Tantric sex practices
How to take responsibility for your own pleasure
Better sex starts here. Tune in to start building the sex life of your dreams!
This topic is near and dear to me because I was diagnosed with ADHD as a teenager, and it took me many years to learn how to acknowledge the benefits of having ADHD as well as ways to manage the parts of ADHD that make my life a little bit more challenging.
I’m joined in this episode by Dr. Cristine Ehly to discuss what options are available to you to manage your ADHD, no matter how old you were when you got your diagnosis. You might need help with your focus, mood, energy levels, or something else entirely. Wherever it is, you’re in good hands with Dr. Cristine.
Dr. Cristine Ehly is a naturopathic doctor who works with women with ADHD and ADHD-like symptoms.
Topics covered in this episode include:
Common symptoms of ADHD
Foods you can add to your diet to help with gut and brain health
How to reduce the environmental toxins you’re exposed to
Protecting your emotional health as much as your physical health
If you’re wondering where to start with your ADHD management, we’ve got you covered.
Exercise and Nutrition Tips for Midlife with Pam Adams
14 Sep 2023
00:33:30
Where on earth do you start with exercise and nutrition?
There’s so much information out there now that it can be extremely overwhelming to get started when you want to try something new. First of all, you should be proud of yourself for making it this far. Too often we put ourselves last and don’t find the time to do something for our own wellbeing, but you’re here and showing up for yourself.
I invited Pam Adams to join this discussion to share her expertise in the exercise and nutrition world with us. Pam understands that fitness is extremely personal and there’s no one-size-fits-all plan. She will help you get in tune with your body and find exercises and nutritious foods that truly work for you.
Pam is a board-certified licensed nutritionist and certified personal trainer specializing in perimenopause.
Topics covered in this episode include:
Where to start with exercise and nutrition
How to challenge yourself without overdoing it
Important nutritional information for midlife
I hope this episode provides you with the information you’re looking for and helps you get started on your exercise and nutrition journey!
Gut Health for a Happier Mind and Body with Carrie Chojnowski
07 Sep 2023
00:34:36
Gut health. What is it, why is it important, and how do you look after it?
Carrie Chojnowski is joining me in this episode to break it all down. She’s walking us through why gut health affects so many other areas of our well-being and what you can do to improve your gut health and feel your best.
Hormonal imbalances, mood swings, headaches, fatigue, and other more mysterious ailments can all be tied back to your gut. I’m not saying that healing your gut will solve all your problems, but I can promise that it will help.
Carrie is the owner of Thrive4Life Holistic Health in Severna Park and is a certified holistic gut health practitioner and health coach. Her goal is to empower women in midlife to make holistic, lasting changes to fully transform their lives.
Topics covered in this episode include:
Why your gut is the foundation for everything else
How to balance your good and bad bacteria
Ways to calm your digestive system
If you’re on a mission to get answers about your health and feel your best, this is an important episode for you.
Aging Gracefully: Wellness, Skin, and Midlife Wisdom with Monique Willingham
31 Aug 2023
00:24:58
How do you age gracefully?
Every woman going through midlife wants to look their best, and that can mean a lot of different things to a lot of different people. We all go through a natural aging process, and understanding it can truly help us feel our best, no matter our age.
In this episode of Midlife Rise + Thrive, I am so thrilled to sit down and chat with Monique Willingham to talk about all things skin and aging gracefully as we journey through midlife.
Despite what we might have heard in mainstream media, we can age gracefully in ways that make us happy with our aging rather than feel like we're on this downward spiral into nothingness, and Monique is here to explore it with us today.
Topics covered in this episode include:
Skin issues that women encounter as they age
How our nutrition can impact our skin
Some healthy habits to adopt to protect your skin
Whether you're curious about nourishing your skin, adopting healthy habits, or simply embracing the natural aging process, this episode has got you covered! Make sure to tune in.
Why You Should Incorporate Yoga Into Your Life with Julie Blamphin
24 Aug 2023
00:32:30
Have you considered practicing yoga in midlife?
The thought of showing up at a yoga studio with no experience might be intimidating, but there are lots of accessible ways to get started with yoga, and there are lots of really great reasons to give it a try.
In this episode, Julie Blamphin will teach you how yoga can benefit you in midlife and what it means to use yoga in real life.
She’s sharing positivity practices to boost your mind, body, and spirit; yoga poses to try around the house; and techniques for becoming aware of your own thoughts, feelings, and sensations.
Obsessed with cartwheels and alone time, Julie Blamphin is a yoga pro, a motivational speaker, a retreat leader, and the founder of Stretch Your Spirit. She has been teaching yoga since she was 12 years old and is currently inspiring midlife women to feel joyful, stable, and sexy through movement and stillness.
Topics covered in this episode include:
How to use yoga in real life
The benefits of yoga for midlife
Getting in touch with your sensuality
Whether you’re a seasoned yoga pro or a total newbie, this episode has something for you. Don’t miss this opportunity to reconnect with your body, your femininity, and your sensuality.
A Guide to Parenting Teens and Young Adults with Samantha Straub
17 Aug 2023
00:45:11
There is a lot of advice out there for new parents on how to parent babies, toddlers, and young children, but what about when those children grow up?
Parenting teenagers and young adults brings a whole new set of rewards and challenges and requires different skills, but it’s not something that’s talked about quite so openly. We’re changing that in this episode.
Samantha Straub is here to help you master your role as a parent to teens and young adults while also adjusting to midlife. She’s sharing everything you need to know about teen brain development, emotional regulation, and attachment styles and teaching you communication skills and other tools for your parenting toolkit.
At Teen Savvy Coaching, Samantha Straub helps parents of teens and tweens step into their parenting role with calm and confidence. A licensed clinical counselor, veteran educator, and school counselor, Sam coaches parents to tame household chaos and strengthen the parent-child connection while also maintaining healthy boundaries.
Topics covered in this episode include:
The difference between the teen brain and the adult brain
Why you might find it harder to control your emotions around your kids
How to get grounded as a midlife parent
If you’ve been struggling with feeling like it’s a constant battle between you and your teen, we’ve got you! Tune in for some much-needed support.
What does leadership look like in the past, present, and future of your life?
In this episode, Paula Castillo and I are breaking down what it means to be a leader in midlife. If you relate to the feeling of standing in the doorway of the past and the future as you decide what you want next, you’ll enjoy this episode.
Paula is explaining liminal spaces, the Gallup strengths assessment, and how to better understand your leadership skills. If you're looking to make a change in your career, up-level yourself in your leadership role, or step into a new leadership position, you’re in the right place.
Paula Castillo is a career coach based in Washington DC serving clients both locally and globally. After achieving her goals as an economist, she found herself disconnected and burned out. Through her own journey of self-discovery, she realized that finding your calling requires connecting the dots in your life and creating your own definition of what is meaningful. As an ICF and Gallup-certified coach, Paula helps clients find balance, well-being, and fulfillment by aligning with their authentic selves.
Topics covered in this episode include:
Finding your true north
Why midlife is a liminal space
How to use the Gallup strengths test
If you’re ready to embrace your role as a leader in midlife, this is for you.
Do you feel like you can’t exercise because you don’t have enough time?
One of the biggest hurdles that women in midlife face when they’re trying to exercise is finding time, so I invited Tara De Leon to join me on the podcast to talk about how to fit exercise into your busy schedule.
In this episode, Tara is talking about how to make time for exercise, be efficient with the time you do have, and make your workouts count. A workout doesn’t have to be an hour long. You can get a lot of benefits from a 10-minute workout if you know how, and after this episode, you will.
Tara De Leon is an award-winning personal trainer who helps people feel badass and confident by teaching them to lift heavy weights. She has a master’s in Human Movement: Sports Conditioning and over 15 different fitness certifications.
Topics covered in this episode include:
What to prioritize if you only have a small amount of time for exercise
How to make exercise more fun and less of a chore
Why exercise is so important in midlife
If you want to find out how to get the best workout possible when you don’t have a lot of time, tune in.
120. Cougar Puberty, The We Do Not Care Club and Why Menopause Humor Helps Fuel the Conversation
28 Aug 2025
00:11:10
Are you crying over dog food commercials… or impulse-buying your fourth pair of reading glasses? Welcome to the wild ride of Cougar Puberty—yes, it’s a thing, and no, you’re not the only one living it. In this short but laughter-filled episode, we’re talking about the hormonal chaos of perimenopause and menopause… and why comparing it to puberty might just be the most accurate (and hilarious) take out there.
If you’ve ever felt like you’re reliving the emotional roller coaster of your teen years—minus the slumber parties and with a lot more night sweats—this episode will help you feel seen, heard, and not so alone.
In this episode:
What “Cougar Puberty” actually means—and why it’s more real than you think
The hormonal roller coaster you’re riding (and how it mirrors your teen years)
How humor can lighten the heavy parts of perimenopause
Why we love the “We Do Not Care Club”—and how to join guilt-free
The delicate balance of not caring about the small stuff while still caring deeply for yourself
Why finding the right practitioner can make all the difference
A surprising reason for night sweats (hint: it’s not always hormones!)
Do you struggle to get quality sleep on a consistent basis?
I brought sleep expert Morgan Adams on the podcast to explain why women in midlife so often suffer from poor sleep. Anyone who has ever laid awake at night trying to will themselves to sleep knows how frustrating it is, but is there a simple solution?
In this episode, Morgan is sharing some quick and simple tips for getting more sleep and, more importantly, improving your sleep quality. She’s also explaining the causes of poor sleep so that you can understand what’s happening in your mind and body and hopefully get some answers about your health.
Morgan Adams is a holistic sleep coach for women who struggle with getting a good night's sleep consistently. Her goal is to help women feel better and live better, and the key to both begins with a good night's sleep.
Topics covered in this episode include:
Why women in midlife suffer from poor sleep
The relationship between hormones and sleep
Simple strategies that you can use to improve your sleep
Tune in to finally answer the question: why can’t I sleep?
Would your life look different if you decided to choose to be brave?
I sat down with Sandy Travis Bildahl to talk about how making brave decisions can change your life for the better. Midlife is a transitional time that brings change and embracing change takes bravery.
It might seem easier to stay in your comfort zone where you feel safe, but how many experiences are you missing out on because you’re scared to say yes? Sandy is here to convince you to dare to be brave and go after the things you really want in your life.
She’s sharing her tips for getting braver including asking yourself, “What would I do if I was brave?”
Sandy Travis Bildahl, author of the best-seller Bravery Becomes You: On the Road to Fearless and Free, is a certified emotional intelligence and business coach and inspirational speaker. She loves the wonder of adventure, being scared, and living brave.
Topics covered in this episode include:
How to get braver
Taking chances and being brave in midlife
Why bravery is self-care
If fear is holding you back from the things you really want, this episode is for you.
Rethinking Age, Habits, and Self-Doubt with Dr. Amy Johnson
13 Jul 2023
00:26:01
Do you ever hear messages about aging that you absolutely hate?
As a society, we have all kinds of ideas about what it means to age, what you “should” do as you age, and what is age-appropriate, but all of these ideas are meaningless. What really matters is how you feel about your life.
In this episode, I’m joined by Dr. Amy Johnson to talk about how to get in touch with what you really want at any age and find lasting freedom from unwanted habits, anxiety, and self-doubt.
Amy Johnson, Ph.D., is a psychologist, coach, author, and speaker who shares a groundbreaking new approach that helps people find lasting freedom from unwanted habits, anxiety, and self-doubt via insight rather than willpower. In 2017 she opened The Little School of Big Change: an online school that has helped thousands of people find freedom from anxiety and habits and live a more peaceful life.
Topics covered in this episode include:
Shifting the thoughts that society has conditioned you to have
Challenging the idea that you’re supposed to do certain things at a certain age
Reflective questions to ask yourself about your life
Get ready to rethink what you thought you knew about time and age, learn to listen to yourself, and shed external expectations for your life. This journey is all about you.
Answers to Your Hormone Replacement Therapy Questions with Jennifer Gularson
06 Jul 2023
00:32:42
Do you have questions about hormone replacement therapy (HRT) in menopause but you don’t know who to ask?
Enter our guest in this episode of Midlife Rise + Thrive, Jennifer Gularson. Jennifer is a functional medicine practitioner who specializes in HRT for perimenopausal and menopausal women, and she’s here to answer your burning questions about HRT.
This is something that isn’t talked about a lot, so it’s no surprise that you have unanswered questions. This episode will provide you with some foundational information about what happens to your hormones during menopause, what HRT can help with, and what HRT might look like in different circumstances. We’re talking about symptoms, benefits, risks, methods, and so much more.
Topics covered in this episode include:
The best time to replace hormones
Why women need testosterone
Benefits of estrogen that you might not know about
How to Have Your Best Sex Life in Midlife with Advice From Dr. Catalina
29 Jun 2023
00:40:35
Let’s talk about sex, baby.
No really, I’m joined in this episode by Dr. Catalina to talk all about sex in midlife. We’re running through some common scenarios that women face in their sex lives in midlife and what you can do to reclaim your sexuality and get the sex life you want.
It’s time to challenge the sexual norms that aren’t serving you and take control of your story. Dr. Catalina is sharing practical tips that anyone can use to start getting back in touch with what brings them joy and pleasure.
Dr. Catalina believes that exponential bliss is your absolute birthright. Through her work as a licensed psychologist for the past 23 years, she has learned that relationships are essential to who we are and how we experience life. Unfortunately, sometimes relationships aren’t easy and sex can suck. Dr. Catalina uses neuroscience, psychology, and tantra to help driven women experience ecstasy without settling for sexless relationships.
Topics covered in this episode include:
Ways to reconnect to your body
Tapping into your sexuality rather than shutting it down
How to revive your sex-life
Whether you’re trying to spice up your long-term relationship or get back on the dating scene for the first time in what feels like forever, this episode has something for you.
Overcoming Career Challenges as a Woman in Midlife with Molly Wilmer
22 Jun 2023
00:31:30
TW: mentions of suicide
We all know that attitudes toward women in the workplace have changed a lot over the years, but have you ever thought about how women’s attitudes toward other women in the workplace have changed in recent years too?
Molly Wilmer is here in this episode to talk about the unique set of career challenges that women in midlife face. She’s sharing what she’s noticed about the shift towards women supporting other women in the workplace, how we can find more fulfillment in our work life, and why it’s okay for your life and career goals to change as you get older.
Molly Wilmer is an executive coach who specializes in helping women break through career barriers and find fulfillment in their work. Her coaching approach is inspired by her own personal journey to find peace, joy, and empathy. She’s passionate about sharing what she’s learned to help others reach their goals.
Topics covered in this episode include:
What we as women in midlife could learn from our daughters and the younger generation
Creating more room for sisterhood in the workplace
Giving yourself permission to meet your wants and needs
Why it’s okay for your boundaries, beliefs, and needs to change
If you’re looking for inspiration as you think about what you want from your career in midlife, tune in.
Make Peace with Food and Your Body with Elizabeth Harris
15 Jun 2023
00:35:06
What if you could make peace with food and your body once and for all?
Special guest Elizabeth Harris is here to talk all things intuitive eating in this episode of the Midlife Rise + Thrive podcast. She’s teaching us what intuitive eating is, the value of gentle nutrition, and why she’s working to shift the focus of health away from weight.
If you’ve heard of intuitive eating and wondered what it’s all about or thought it sounded great but couldn’t imagine how it could actually work, Elizabeth is busting misconceptions about intuitive eating and teaching us how it really works.
Elizabeth Harris is a dietitian, intuitive eating counselor, entrepreneur, and co-host of the podcast Wellness: Rebranded. She's passionate about empowering women to opt out of diet culture and reimagine their relationships with food, movement, and their bodies.
Topics covered in this episode include:
What intuitive eating is
Why we are vulnerable to weight stigma in midlife
How to shift your beliefs away from diet culture
Why weight isn’t the best indicator of health
If you’re curious about intuitive eating and how to move on from diet culture forever, this episode is for you.
How The Five Elements in Chinese Medicine Can Help You Through Menopause with Heather Bergstrom
08 Jun 2023
00:31:40
Are you tired of annoying and uncomfortable symptoms that your doctor can't get to the bottom of? Looking for a solution besides being on hormones and antidepressants for the rest of your life?
Listen up, because I think you’ll be interested in this episode about how acupuncture, East Asian medicine, and functional medicine can help you through menopause.
I brought in a pro, Heather Bergstrom, to teach us everything we need to know. She’s sharing her experience with frustrating symptoms and limited solutions, the five elements in Chinese medicine and how to use them to get to know your body, and how to start turning inwards and nourishing yourself.
Heather Bergstrom has been a practitioner of East Asian medicine for over a decade and a practitioner of functional medicine for the last three years. Heather uses traditional wisdom and philosophy as well as current therapeutic understanding to navigate the physical, emotional, and spiritual challenges associated with the transition to menopause.
Topics covered in this episode include:
Listening to what your body is telling you
The five elements in Chinese medicine and how to use them
Focusing on how to nourish yourself
If you’re just finding out about East Asian and functional medicine and you’re wondering if they could be for you, this episode is a great place to start.
How to Strengthen Your Body in Midlife with Dr. Gina Hahn
01 Jun 2023
00:31:20
If you feel stressed about the changes happening to your body, you’re not alone.
So many women have concerns about their bodies getting weaker in midlife, but the truth is there is so much you can do to strengthen your body no matter how active you’ve been before now. I promise it’s not too late!
We’re lucky enough to be joined by Dr. Gina Hahn in this episode to teach us some simple and practical ways to get moving and get stronger. I wanted Gina to be one of my first guests on the podcast because of her unique approach to physical therapy and the connection between mind and body. Just wait until you hear the episode; you’re going to love her.
She’s talking about how you hold stressors in your body, getting to know your body and look at the whole picture, how to strengthen different parts of your body, and so much more.
Dr. Gina Hahn is a licensed Doctor of Physical Therapy. She specializes in pelvic health and chronic pain. Her approach to physical rehab includes mindfulness training, behavior modification, strength and conditioning, and hands-on therapy.
Topics covered in this episode include:
How stress manifests in our bodies
The benefits of deep breathing
Keeping your body strong and healthy so that you can live the life you want
If getting active seems overwhelming to you right now, just start by listening to this episode. You’re already taking one small step in the right direction.
What do you know about breathwork? Did you know that you can use it to regulate your body, nervous system, mood, digestion, and more?
If that sounds good to you, listen up!
I’m so excited to be joined in this episode of Midlife Rise + Thrive by Trish Brewer. Trish is here to teach us the basics of breathwork. Think of this episode as Breathwork 101. It’s the class we all needed in school, and yet none of us got it. The good news is, it’s never too late to get started.
Trish is sharing how breathwork can help you balance your nervous system and how that will benefit your mind and body in midlife. I’ve done this work myself and trust me, it’s good.
As a trauma-informed Breathwork Coach, Reiki Master Teacher, and Intuitive Guide, Trish’s work is to create and hold space for you and to serve as your guide back to your whole self. Trish believes that when we allow ourselves to be supported, we expedite our own healing and self-discovery. She knows this to be true from her own experience. And when you work with Trish, she’ll meet you not just as a teacher, but also as a student.
Topics covered in this episode include:
What breathwork can do for you as a woman in midlife
The different types of breathwork
The simple science behind breathwork
How to get started with breathwork
If you’re interested in learning new ways to heal, this is for you.
119. The Power of No: How Letting Go Leads to a Life You Love
21 Aug 2025
00:14:05
Are You Saying "Yes" When You Really Want to Say "No"? If your calendar is packed, your energy is drained, and you're constantly “should-ing” yourself through the week, you’re not alone. In this short but powerful episode, I’m talking about one of the most freeing things you can do in midlife: say no.
This isn’t just about boundaries—it’s about reclaiming your joy, your time, and your health. Saying no is the first step toward letting go of what no longer serves you… and making space for what does.
Whether you're feeling overwhelmed, stuck in old patterns, or just craving a little more peace, this episode is your permission slip to release the stressors and tune into what really matters.
In this episode:
Why midlife is the perfect time to let go of what no longer serves you
How saying "no" helps prevent burnout, overwhelm, and hormone imbalance
The surprising connection between chronic stress and your inbox, your friendships, and your to-do list
A simple journaling practice to identify what’s draining you
The real meaning of mindfulness—and how it helps you move through change
How to start making decisions from a place of clarity instead of autopilot
Why support (and sometimes counseling) can help you reframe your life in a powerful way
Is Stress Causing My Health Problems? And Other Questions with Dr. Erin Kinney
01 Jun 2023
00:37:19
How much time are you spending relaxed vs. stressed?
Did you know that there’s a strong relationship between stress, hormones, and blood sugar levels? In our day and age, most of us are spending a lot more time in a stressed state than our bodies were prepared for, and it turns out that’s having some serious effects on our health.
To help us understand what’s going on in our bodies, Dr. Erin Kinney is joining us in this episode. She’s teaching us what happens to our hormone and blood sugar levels when we’re stressed and sharing some practical tips to start integrating rest and relaxation into your life.
Dr. Kinney is a naturopathic doctor and speaker specializing in helping men and women to improve their mood, balance their hormones, and increase their energy naturally.
Topics covered in this episode include:
What causes dysregulation in your body
How stress can cause hormonal imbalances
The importance of rest and relaxation
The role of cortisol in your body
It’s time to start prioritizing relaxation so that your body can have a chance to regulate and keep you healthy. Tune in to get started.
Welcome to the first episode of the Midlife Rise + Thrive podcast. Are you ready to change the way you think about midlife?
If you’ve found this podcast, I’m guessing you’re looking for ways to improve your life. In this episode, we’re taking the first step.
So often we feel out of balance but we don’t know how to fix it or where to start. That’s where the Wheel of Life comes in. In this episode, I’m teaching you what the Wheel of Life is and how you can use it to assess your happiness in different areas of your life. Once you’ve done that, it’s a lot easier to pinpoint what needs to change.
Topics covered in this episode include:
How to assess and reevaluate the way you’re living your life
What the Wheel of Life is
How to bridge the gap between the life you are living and the life you want to live
What to expect from future episodes of Midlife Rise + Thrive
Regardless of where you are on your journey, I’ve got you. Tune in to get started!
118. Your Midlife Health Questions—Answered with Heart & Science
14 Aug 2025
00:21:23
Are These Midlife Health Questions Keeping You Up at Night?
Have you ever found yourself deep in a 2 a.m. Google rabbit hole, trying to figure out if collagen powder is worth it, or whether that weighted vest in your closet could actually help your bones? You’re not alone. Midlife brings a flood of changes—and questions—and it can be hard to know what advice to trust.
In this episode, I’m answering the most common (and most Googled!) health questions I hear from women in midlife. From supplements and strength training to anxiety and brain fog, I’ll guide you through it all with honest insights from both a functional medicine and Chinese medicine perspective—plus a whole lot of compassion.
In this episode:
Whether a weighted vest can really help support bone health (hint: it can!)
What to look for in a quality collagen powder—and why cycling your supplements might be a good idea
The truth about NAD for energy and healthy aging (and whether oral supplements are worth it)
Why walking is great—but heavy lifting may be even better for midlife wellness
What might actually be causing your brain fog (spoiler: it’s not just low estrogen!)
How to nourish your skin from the inside out as it becomes thinner and drier
Why anxiety may spike in your 40s and 50s—and what your nervous system really needs
117. Feeling Like a Fraud in Midlife? You’re Not Alone.
07 Aug 2025
00:24:39
Do you ever feel like you’re just faking it—like you’ve somehow fooled everyone into thinking you’ve got it all together, even as you’re quietly doubting your worth behind the scenes? If that resonates, this episode is for you.
Today, I’m sharing a deeply personal and honest conversation about imposter syndrome in midlife. This isn't just a mindset issue—it’s something so many women silently carry as we face big life transitions, career shifts, hormonal changes, and old stories from our past. I’ll walk you through how it’s shown up for me, why it often resurfaces during perimenopause, and how we can gently rewrite the narrative and reclaim our confidence.
This one’s part therapy, part storytime, and part pep talk—because you are not alone, and you are not behind.
In this episode:
What imposter syndrome really feels like in midlife (and why it can sneak in even after big accomplishments)
How hormonal changes during perimenopause stir up self-doubt and old emotional patterns
The childhood stories we carry—and how they still affect how we see ourselves today
Why you can feel wildly competent and still deeply insecure (you’re not broken!)
How to reframe negative self-talk and quiet your inner critic
Simple mindset shifts that can help you move forward even when you don’t feel ready
A powerful question to ask yourself when self-doubt strikes
116. GLP-1 Medications & Midlife Metabolism: What Every Woman Needs to Know
31 Jul 2025
00:28:29
Are GLP-1 Medications Right for You? What You Really Need to Know First
Have you been hearing a lot about GLP-1 medications like semaglutide and wondering if they might be the magic fix—or if they’re just another fad? Maybe you’ve already started using one, but feel unsure how to support your body while you’re on it. In this honest and empowering episode, I sit down with certified nutrition coach Danielle McColloch to talk about what no one else is saying: how to use GLP-1s safely, effectively, and with your long-term wellness in mind.
Whether you’re just curious or deep in the journey already, you’ll walk away with practical strategies and a whole lot of reassurance that you don’t have to do it perfectly—you just have to do it intentionally.
In this episode:
Danielle’s personal journey from food perfectionism to freedom—with the help of GLP-1s
How GLP-1 medications can change your metabolism and relationship with food
The 4 non-negotiables every woman needs to support her body on these medications
Why building muscle is critical (and what to do if you don’t know where to start)
A mindset shift that helps reduce food guilt and rebuild trust with your body
How stress and shame affect digestion, metabolism, and weight
Why the “calories in, calories out” model is too simplistic for women in midlife
Are you noticing more hair in your brush, thinning at your part, or just feeling like your ponytail isn’t what it used to be? You’re not imagining things—and you’re definitely not alone. Hair loss is one of the most emotionally distressing symptoms women face in midlife, and yet it’s still not talked about enough. In this powerful episode, I’m joined by Dr. Mary Wendel, a board-certified internist and founder of Medi Tresse, a clinic dedicated to women’s hair loss.
Dr. Wendel brings her decades of experience—and deep compassion—to break down the root causes of hair loss during perimenopause and menopause, plus what you can do about it. If you’ve ever felt dismissed, overwhelmed, or just plain lost trying to understand your changing hair, this conversation will leave you feeling seen, informed, and empowered.
In this episode:
Why hair loss is so common (but rarely discussed) during perimenopause and menopause
The emotional toll of thinning hair—and why it deserves serious attention
Common causes of hair loss in midlife: from hormones and genetics to stress and nutrition
How to recognize patterns of hair loss—and what they might be telling you
The role of stress, iron levels, thyroid, and autoimmune dysfunction in hair health
Why getting a thorough medical workup is crucial before starting treatment
Treatment options that actually work—from minoxidil and light therapy to functional medicine support
Are mood swings running the show lately—and leaving you feeling like a stranger in your own life? If you've ever cried over a commercial, snapped at your partner for simply breathing, or found yourself thinking “Who even am I right now?”, you’re in good company. In this episode, we’re diving into the emotional whirlwind that so often comes with midlife—and unpacking what’s hormonal, what’s situational, and what’s actually a powerful wake-up call.
Yes, estrogen and progesterone are shifting—but so are your boundaries, your priorities, and your willingness to carry everyone else’s emotional weight. This conversation will help you reframe the chaos and find clarity in the middle of it all.
In this episode:
Why mood swings during perimenopause aren't “just hormonal”—and why that matters
How hormonal changes amplify (but don’t invent) deeper emotional truths
The surprising wisdom behind your midlife rage, tears, or numbness
The essential questions to ask when everything feels “too much”
What estrogen, progesterone, testosterone, and cortisol are doing behind the scenes
Why gut health and adrenal balance are key to emotional stability
How to turn midlife mood swings into a map for real, sustainable change
113. When your heart races in midlife- hormones and your heart
10 Jul 2025
00:18:05
Is your heart suddenly racing out of nowhere—and you're not even stressed? You’re not alone. Many midlife women are blindsided by unexpected heart symptoms like palpitations, racing pulses, and sudden spikes in blood pressure. It’s terrifying, confusing, and all too often dismissed as “just anxiety.”
In this heartfelt episode, I share my own journey with perimenopausal tachycardia—when my resting heart rate soared to 170 BPM—and the deeper discoveries that followed. If you’ve ever wondered whether your heart symptoms are hormonal, this episode is for you.
In this episode:
My personal story with unexplained heart racing during perimenopause
Why midlife heart symptoms are often misunderstood or dismissed
The powerful role estrogen and progesterone play in cardiovascular health
How hormone shifts affect blood pressure, heart rate variability, and anxiety
Wearable tech (like WHOOP and Oura) as tools to track heart and hormone changes
Functional medicine insights into cortisol, histamine, and HPA axis dysfunction
When to seek emergency care—and when to explore deeper hormone testing
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
112. Encore Episode: Hormones 101 – Understanding Perimenopause with Monique Willingham
03 Jul 2025
00:31:40
Big News: Our Midlife Concierge Program Is Launching!
Hi ladies, it’s Dr. Sarah here with something incredibly exciting I’ve been waiting to share. Monique, our amazing nurse practitioner, and I are launching a brand-new Concierge Membership Program exclusively for women in midlife right here in Maryland!
This high-touch, deeply personalized program is designed to support you through every phase of perimenopause, menopause, and beyond. We’re combining the best of functional medicine, Chinese medicine, lifestyle coaching, and bioidentical hormone therapy—plus weekly coaching calls and advanced lab testing—to give you the care and attention you truly deserve.
To celebrate the launch of our concierge membership program, I’m doing a special fan-favorite replay! We're bringing back Monique’s wildly popular episode, Hormones 101. Whether you missed it the first time or want a refresher, it’s the perfect companion to this exciting announcement.
👉 Interested in becoming a founding member? Email us at hello@risingwomanproject.com to learn more or reserve your spot. (Maryland residents only!)
We can't wait to support your midlife journey in a whole new way —and I hope you enjoy this encore episode!
Did you know you can start experiencing perimenopausal symptoms as early as your mid-thirties?
Many women feel confused and alone during perimenopause because the world totally fails to prepare them for it. If you relate to that, you’re in good hands because my guest, Monique Willingham, and I are passionate about helping women understand what’s happening in their bodies during this time.
This episode of Midlife Rise + Thrive will help you understand your hormones and empower you to reclaim your health. Welcome to the Hormones 101 class you never got.
Monique is a Nurse Practitioner who has been practicing in oncology for over 15 years and uses a holistic approach to help patients reduce inflammation and improve energy and mental clarity.
111. The Power of Yin: Slowing Down to Wake Up in Midlife
26 Jun 2025
00:25:56
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
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
109. Breaking Free from Birth Control and Online Quick Fixes in Menopause
12 Jun 2025
00:15:18
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
108. From Age-Inappropriate Men to Caring for Aging Parents—The Surprising Parts of Midlife
05 Jun 2025
00:11:01
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