Menopause Rise and Thrive | Helping Women Navigate Midlife and Menopause

Are you constantly exhausted, struggling with brain fog, waking up at 3 a.m., or wondering why your body suddenly feels so different? Have you caught yourself thinking, “I guess this is just what getting older feels like”? If so, I want you to know that many of the symptoms you've been brushing off as aging may actually be signs that your body needs more attention and support.

In this episode, I’m sharing the 10 things I tell almost every woman who walks into my clinic for her first visit. We're talking about everything from hormone fluctuations and sleep...

Have you ever said yes to something big—and then found yourself lying awake at night wondering what you’ve gotten yourself into?

That’s exactly where I am right now. I’m getting ready to head to Italy to lead two back-to-back retreats in Tuscany, and even though I’ve hosted international retreats before, I’m nervous. Really nervous.

But I’m realizing that nervousness doesn’t necessarily mean we’ve made the wrong decision. Sometimes, it shows up because we’re doing something that matters deeply to us. And sometimes, it’s a sign that we’ve reache...

Have you ever stopped to think about how much of your life you’re keeping up with simply because stopping feels harder than continuing?

Maybe it’s drinking the glass of wine you don’t really want because explaining why you’re not drinking feels exhausting. Maybe it’s showing up for the holiday, maintaining the friendship, managing someone else’s family relationships, or taking responsibility for everyone’s feelings because you’ve gotten used to being the one who keeps the peace.

In this episode, I’m talking about the quieter kind of exhaustion that can show up i...

Have you ever felt like there’s something more waiting for you in midlife—but you have no idea what that “more” is supposed to look like?

Menopause can bring so much more than physical changes. It can shift the way we see our careers, relationships, responsibilities, and even the life we want to be living. In Chinese medicine, menopause is often called our “second spring,” and I love the idea that this season can be a time of renewal—but that doesn’t mean the transformation is always comfortable.

In this episode, I’m coming to you comp...

Have you ever wondered if the changes you’re noticing in midlife—fatigue, rising cholesterol, changes in blood pressure, or stubborn visceral fat—could be telling you something about your heart?

Heart disease can look very different in women than it does in men, which means symptoms are too often overlooked or dismissed. In this episode, I’m joined by cardiologist Dr. Arash Bereliani to talk about what happens to our cardiovascular health during menopause and what we can do now to protect it.

We’re getting into HRT and heart health, the exercise and nutrition...

Have you ever come home from a vacation feeling like you need another vacation? As women, we’re so often the ones planning the itinerary, making the reservations, packing for everyone, and making sure everyone else is comfortable. Even when we’re technically “away,” we’re still managing.

In this episode, I’m talking about why traveling alone—and retreats in particular—can be such a powerful experience for women in midlife. I’m sharing some of my own retreat experiences, the transformations I’ve witnessed in other women, and why there’s something radical and necessary about letting someone...

Have you ever looked in the mirror during midlife and wondered, Who am I now? Between menopause, changing relationships, grief, career shifts, and the endless demands of caring for everyone else, it's easy to lose sight of yourself.

In this inspiring conversation, I'm joined by Wendy Valentine, host of The Midlife Makeover Show and author of Women Waking Up. Wendy shares her remarkable journey from divorce, chronic illness, financial hardship, and deep loss to creating a life filled with purpose, health, and joy. Together, we explore why menopause isn't just something to survive—it's an opportunity to wa...

Have you ever found yourself feeling lonely in midlife—even when your life is full of family, work, and responsibilities? You're not alone. As our children grow up, careers evolve, and the routines that once built friendships naturally begin to disappear, many women find themselves craving deeper connection without knowing where to find it.

In this episode, I'm sharing a very personal story about creating a local Facebook community that has grown into something far beyond what I ever imagined. What started as my own response to the emotions of becoming an empty nester has become a th...

Are you confident in your financial future—or have you been leaving the money decisions to someone else?

For many women, finances can feel overwhelming, intimidating, or simply easier to avoid. Whether you're married, divorced, widowed, or building your next chapter on your own, understanding your financial picture is one of the most important forms of self-care. Yet many women reach midlife realizing they don't fully understand their assets, retirement plans, or long-term financial options.

In this episode, I'm joined by financial advisor Bridget Borel to discuss the emotional side of money, the stories we've in...

Are you dealing with bladder leaks, pelvic pressure, constipation, or that nagging feeling that something just isn’t working the way it used to? If so, you’re far from alone. Pelvic floor dysfunction affects millions of women, especially during perimenopause and menopause, yet many are told their only options are Kegels, invasive treatments, or simply learning to live with it.

In this episode, I’m joined by physical therapist and Tighten Your Tinkler co-founder Christina Walsh to discuss a different approach. Christina shares her personal journey with pelvic floor dysfunction, the surprising lessons she learned through her ow...

Are you constantly being told you have a UTI—only to finish another round of antibiotics and still not feel better? If you’re in perimenopause or menopause and suddenly dealing with bladder pain, urinary urgency, painful sex, or recurrent infections, you are not alone.

In this episode, I’m joined by women’s health advocate and Desert Harvest CEO Heather Florio to unpack the often-overlooked connection between hormones, pelvic health, bladder symptoms, and sexual wellness in midlife. We’re talking about why so many women are misdiagnosed, how menopause impacts urinary and vaginal tissue health, and what you c...

If you’re waking up tired, dragging through the afternoon, and wondering why you still feel depleted despite eating well, exercising, and getting decent sleep—you are not alone. So many midlife women are told their labs are “normal,” yet they still don’t feel like themselves.

In this episode, I sit down with naturopathic doctor and functional medicine expert Jennifer Nelson-Hawks to talk about one of the most overlooked pieces of midlife health: minerals and electrolytes. We dive into why sodium, potassium, magnesium, and calcium play such a critical role in energy, stress resilience, sleep, hormone balance, a...

Are you feeling the tension between wanting to speak up… and wondering if it’s “too much”? Or maybe you’ve noticed your confidence shifting in midlife—at work, at home, or even in your own body?

In this powerful and deeply honest episode, Sara is joined by two incredible leaders—Gloria Feldt and Heather Florio—for a conversation that goes far beyond menopause. Together, they explore what it truly means to own your power as a woman today—especially in a world that still challenges, questions, and often undervalues it. From workplace dynamics to menopause advocacy, this episode will...

This episode explores what it truly means to feel at home in your body—something many women realize they’ve rarely, if ever, experienced. I reflect on my own journey with body image, including how early influences shaped my perception and how those patterns carried into midlife and perimenopause.

We discuss the shift from viewing the body as something to evaluate or “fix” to approaching it with greater awareness, curiosity, and partnership. I also address the often unspoken sense of grief that can arise during this stage of life, and how it can coexist with appreciation for the body...

Are your emotions feeling a little… unpredictable lately? One moment you’re fine, and the next you’re overwhelmed, irritable, or wondering why everything suddenly feels so heavy. If you’re in perimenopause or menopause, you’re not imagining it—and you’re certainly not alone.

In this episode, Dr. Sara Poldmae opens up about the emotional toll that midlife hormonal shifts can take. She breaks down what’s happening in the body—from fluctuating estrogen to declining progesterone—and why these changes can create mood swings, anxiety, loneliness, or even guilt around intimacy. More importantly, she shares compassionate...

Are you doing all the “right” things—maybe even considering testosterone therapy—but still not feeling your best?

If you listened to last week’s episode on testosterone, you know how powerful hormone therapy can be. But here’s the truth: hormones don’t act in a vacuum. Your nervous system, your nutrition, your muscle mass, your sleep—they all shape how your hormones work.

In this episode, I’m walking you through the foundational, natural strategies that support hormone health in midlife—whether you’re using bioidentical hormone replacement therapy or not. Because optimal health isn’t just abou...

Have you ever wondered if testosterone therapy is just for men—or if it might actually help you with low libido, energy dips, or stubborn vaginal dryness? You’re not alone. So many midlife women are asking questions about testosterone, but getting few clear answers.

In this episode, I sit down with my fabulous nurse practitioner, Monique Willingham, for a down-to-earth conversation about what testosterone therapy really looks like for women. We unpack myths, dive into its surprising benefits, and talk honestly about when it might help—and when it might not.

If you’ve been fee...

Have you ever longed for a pause button—a moment where no one needs you, nothing is urgent, and you can simply breathe? In this episode, I’m sharing my deeply personal experience from a recent retreat in Costa Rica—where for the first time in a long time, I stepped out of all the roles I usually play and rediscovered what it feels like to simply be me. No titles, no to-do lists, no emotional labor. Just space.

If you’re a midlife woman feeling buried under invisible responsibilities, this episode offers you permission: to slow down, to...

Do you feel like the start of a new year is pressuring you into making big, sweeping changes you’re just not up for? Maybe the goals that used to excite you now feel heavy—or even irrelevant. If that sounds familiar, you’re not alone. In this warm and honest solo episode, I’m sharing a more compassionate, curiosity-led approach to growth in midlife—one that doesn’t demand radical reinvention, but instead invites deep self-understanding.

Let’s shift from striving to softening, and from pressure to presence. This episode is all about learning to listen to ourselves...

Have you ever woken up after just one drink feeling wired, anxious, exhausted—and wondering why it didn’t feel “worth it” anymore? If alcohol suddenly feels different in your body during midlife, you are not imagining it.

In this episode, Sara continues an honest, compassionate conversation about alcohol in perimenopause and menopause—without shame, rules, or “shoulds.” This is not a sobriety episode. It’s a real talk about what alcohol actually does to a midlife woman’s body, why so many women are quietly drinking less, and how to make informed, intentional choices that truly support your nervo...

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 you...

 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 epi...

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...

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 essenti...

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 tran...

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 yo...

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...

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 an...

Are you taking care of your heart—but still feeling like something’s missing?

So many midlife women focus on breast health or hormone balance, yet don’t realize that cardiovascular disease is the leading cause of death for women. And the truth? It's not just about cholesterol. In this powerful and eye-opening episode, I’m joined by Angie Gallagher, cardiac rehab expert turned functional medicine coach, to talk about the real root causes of heart disease—and what you can do to prevent it.

Whether you’re already prioritizing your health or feeling tota...

Is Your Sex Life Struggling in Midlife? You’re Not Alone. Have you ever thought, “Is this it?” when it comes to sex in midlife? Maybe intimacy feels awkward, your libido has disappeared, or it just… hurts. If so, you’re not broken—and you’re definitely not alone. In this honest and eye-opening conversation, I’m joined by certified sex educator and coach Karen Bigman to talk about the real changes that happen in our sex lives during perimenopause and menopause—and what you can actually do about it.

Whether you're in a long-term relationship that’s lost its spark or...

Feeling Stuck? Here’s How to Get Moving Again—No Matter Where You Are in Life. Do you ever find yourself saying, “It’s not that bad…”—even when you know deep down something needs to change? Whether it’s your health, your relationships, or the way you’re showing up in your own life, feeling stuck is something we all go through—especially in midlife.

In this powerful and deeply honest episode, I’m joined by Yvette Salva—personal trainer, life coach, and survivor—who shares her inspiring journey from addiction and homelessness to health, recovery, and service. Together, we...

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...

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 littl...

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—...

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 f...

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...

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 of...

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.

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 roo...

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 emot...