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!

Are you feeling irritable, anxious, weepy, or just plain exhausted—and wondering why no one else seems to be having your kind of menopause? You're not alone. The truth is, while hormones play a role, the deeper story might be found in your unique energetic makeup.

In this episode, we’re diving into one of Sara’s favorite topics—how the Five Elements of Chinese Medicine can help you better understand your menopause experience. Whether you’re hot-flashing through meetings, suddenly feeling deeply nostalgic, or craving carbs like it’s your job, there’s insight (and healing) waiting for you in this ancient framework.

You’ll walk away with a powerful new perspective on your body, your symptoms, and how to support yourself with more compassion and clarity.

In this episode:

• Why no two women experience menopause the same way
• The Five Elements explained: Wood, Fire, Earth, Metal, and Water
• What each element looks like when it's out of balance during midlife
• Emotional + physical symptoms linked to each element (yes, those mood swings mean something!)
• How to rebalance each element with simple, practical tools
• The connection between stress, liver qi, and feeling like your jeans betray you
• How Chinese medicine helps you understand who you're becoming, not just what you're fixing

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 had a week that flipped your world upside down—and somehow also cracked you open in the most meaningful way?

In this raw and unfiltered episode, I’m sharing something deeply personal: the fire that struck my wellness center last week and the emotional rollercoaster that followed. But more importantly, I’m opening up about the real-life practices—the ones I talk about every week—that are helping me stay grounded and present during an incredibly difficult time.

If you’re navigating your own season of upheaval, grief, or just trying to hold it all together, this episode is for you.

In this episode:

• The emotional aftermath of losing my clinic to fire—and what’s helping me move through it
• Why I made the bold decision to step away from acupuncture (at least for now)
• How real rest (not just more coffee) is getting me through
• What movement looks like when you're grieving and exhausted
• The unexpected power of connection—and why it’s your secret healing superpower
• How regulating your nervous system really works in crisis moments
• An invitation to rebuild your life with more intention, honesty, and compassion

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!

Can chronic stress trigger perimenopause symptoms? Angie Hawkins says yes—and she’s lived it. If you’ve ever felt like the stress of holding everything together might actually be breaking your body down, this episode is going to feel like a breath of fresh air. I’m joined by Angie Hawkins—Inner Glow Coach, author, and fierce advocate for authentic self-love—to talk about the profound connection between stress, emotional suppression, and perimenopause.

Angie vulnerably shares her personal journey from emotional rock bottom to healing—from pushing herself to prove her worth, to quitting a toxic job and watching her perimenopause symptoms vanish within weeks. Together, we explore what it really means to listen to your body, honor your emotional needs, and rediscover joy in midlife.

Whether you're feeling disconnected, burned out, or just a little unsure of what brings you joy anymore—this conversation will meet you where you are.

In this episode:

· Angie’s story of stress-induced burnout, Hashimoto’s, and early perimenopause symptoms

· How unresolved emotional trauma can manifest in the body

· The surprising disappearance of her perimenopause symptoms after quitting her job

· Why many midlife women can’t answer the question, “What brings you joy?”

· How play, mindfulness, and wonder are powerful antidotes to chronic stress

· The truth about spiritual healing modalities—not every tool is for everyone

· How Angie helps women stop chasing love and start glowing from within

Resources Mentioned:

· FREE Inner Glow Guide: Start your journey from not-enough to radiant confidence
Download here

· Running in Slippers – Angie’s powerful memoir on emotional healing and self-love
Get the book

· Website: https://www.runninginslippers.com

· Instagram: @angiehawkins808

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!