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 about being in the “normal” range. It’s about creating the right internal environment so your body can truly thrive.

This episode is a natural follow-up to our testosterone conversation —but today, we zoom out and talk about the bigger picture.

In this episode:

• Why hormones don’t work in isolation—and what your nervous system and metabolism have to do with it
• The real reason 30 grams of protein at breakfast can change your energy, mood, and hormone signaling
• Why midlife women need healthy fats (yes, even cholesterol!) for optimal hormone production
• The truth about cholesterol in menopause—and why “just stop eating eggs” is far too simplistic
• How fiber supports gut health and hormone metabolism (and why it’s often overlooked)
• Why resistance training is “hormone medicine” for midlife women
• The surprising midlife benefits of creatine—for muscle, metabolism, and even brain clarity
• Why sleep is still the most underrated hormone support tool

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 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 feeling like something’s “off” but haven’t found the missing puzzle piece yet, this episode might hold the answers you’ve been seeking.

In this episode:

• What testosterone does in a woman’s body (it’s more than just libido!)
• How to tell if your low sex drive is hormonal—or something else entirely
• The surprising role of testosterone in mood, confidence, and brain fog
• Myths debunked: Will testosterone make you bulky or aggressive?
• Why some providers don’t offer testosterone therapy—and what to do instead
• Lifestyle factors that suppress testosterone production (and how to turn things around)
• When testosterone might not be the right fit—and what to consider instead

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

If you’re a midlife woman feeling buried under invisible responsibilities, this episode offers you permission: to slow down, to feel, and to let go of what no longer fits. I’ll also introduce a powerful concept from yoga philosophy that I’m bringing home with me—and that might just change how you approach clarity and self-care in your own life.

In this episode:

· Why stepping away from your roles can be deeply healing in midlife

· The overlooked emotional labor women carry—and how it quietly adds up

· A heartfelt letter from a retreat participant that perfectly captures the power of solitude

· The yoga principle of Saucha—and how it can support mental and physical clarity

· Why clarity often comes not from doing more, but from removing the noise

· Simple ways to create emotional and physical space at home—even if you can’t retreat

· A gentle reminder that you are allowed to rest without guilt

Resources Mentioned:

• Retreat leader: Heather Solomon Yoga Teacher (@yoga.ethos) • Instagram profile
• Retreat Center: Bodhi Tree Yoga Resort (@bodhitreeyogaresort) • Instagram profile
• Casa Om Retreat in West Virginia this April with yours truly :) April 2026 Retreat Breathwork and Wellness in West Virginia - Rising Woman Project

Connect with me, Dr. Sara Poldmae:

Website: https://risingwomanproject.com

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

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