Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause – Details, episodes & analysis

 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!

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

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

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

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

In this episode:

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

Resources Mentioned:

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

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

Connect with Christina Ketchen:

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

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

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

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

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 

Tune in to hear Fitz’s story.


All show notes are available at risingwomanproject.com!



Resources Mentioned:


Visit Fitz’s Website: https://www.fitzness.com

Follow @fitzness on Instagram: https://www.instagram.com/fitzness/

Connect with Fitz on LinkedIn: https://www.linkedin.com/in/fitz-koehler/

Follow Fitz on Facebook: https://www.facebook.com/Fitzness-218599521492381/

Subscribe to the Fitzness YouTube Channel: https://www.youtube.com/fitzness

Get Fitz’s Weight Loss Freebie: https://www.fitzness.com/blog/the-exact-formula-for-weight-loss/ 

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

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. 


All show notes are available at risingwomanproject.com!


Resources Mentioned:

Visit Maureen’s Website: www.soberfitchick.com 

Get the Alcohol-Free Weekend Toolkit:

https://www.soberfitchick.com/afw-optin

Follow @soberfitchickllc on Instagram: https://www.instagram.com/soberfitchickllc/

Follow Maureen on Facebook: https://www.facebook.com/soberfitchickllc

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

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. 


Topics covered in this episode include:

• The neuroscience of play for adults 
• Why we need to play 
• How play can help with stress management 

Who said you’re too old to play?


All show notes are available at risingwomanproject.com!


Resources Mentioned:

Follow @theplayfulrevolution on Instagram: https://www.instagram.com/theplayfulrevolution/

Get TJs Freebie: https://www.theplayfulrevolution.com/jumpstart-joy 

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

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.


All show notes are available at risingwomanproject.com!


Resources Mentioned:

Visit Maria’s Website: www.thecoachingtherapist.com

Follow @coaching_therapist on Instagram: https://www.instagram.com/coaching_therapist/

Listen to the Wellness: Rebranded Podcast: https://podcasts.apple.com/us/podcast/wellness-rebranded-intuitive-eating-diet-culture-food/id1651744916 

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

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.


All show notes are available at risingwomanproject.com!


Resources Mentioned:

Visit Dr. Sivani’s Website: www.ShivaniGupta.com
Use Discount Code: MIDLIFE15

Explore the Fusionary Formulas Products: www.FusionaryFormulas.com

Follow Dr. Shivani on Facebook: https://www.facebook.com/TheShivaniGupta

Follow @dr.shivanigupta on Instagram: https://www.instagram.com/dr.shivanigupta/

Subscribe to Dr. Shivani’s YouTube Channel: https://www.youtube.com/@dr.shivanigupta/videos

Follow @dr.shivanigupta on TikTok: https://www.tiktok.com/@dr.shivanigupta

Follow Fusionary Formulas on Facebook: https://www.facebook.com/FusionaryFormulas

Follow @fusionaryformulasrx on Instagram: https://www.instagram.com/fusionaryformulasrx/

Subscribe to the Fusionary Formulas YouTube Channel: https://www.youtube.com/@Fusionaryformulas

Sign Up for the Free 7-Day Inflammation Detox Challenge: https://www.7dayinflammationdetox.com/optin1641313075014 

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

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!


All show notes are available at risingwomanproject.com!


Resources Mentioned:

Visit Erin’s Website: https://erinharrigan.com

Connect with Erin on LinkedIn: https://www.linkedin.com/in/erinharrigan/

Follow Erin on Facebook: https://facebook.com/thehustlewithheartcoach

Follow @erindharrigan on Instagram: https://instagram.com/erindharrigan

Get Erin’s Freebie: https://erinharrigan.com/pinpointoverwhelm

Learn About the 12-Week Midlife Reset Program: https://www.meadowhillwellness.com/midlife-12-week-reset 

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

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.


All show notes are available at risingwomanproject.com!


Resources Mentioned:

Visit Lauren’s Website: www.laurenleduc.com

Follow @iamlaurenleduc on Instagram: www.instagram.com/iamlaurenleduc

Find Out What Your Chakra Superpower Is: https://www.laurenleduc.com/chakra-superpower-quiz 

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