Middling Along Podcast Por Emma Thomas arte de portada

Middling Along

Middling Along

De: Emma Thomas
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Middling Along is the podcast for women navigating the 'messy middle bit' of life. Whether it's perimenopause, the midlife collision, figuring out what the heck to do with their Second Spring, or looking for ways to life healthier for longer. Voted as one of the Top 25 podcasts for midlife and menopause at https://www.lattelounge.co.uk/podcasts-about-the-menopause/ - Emma speaks to a wide range of guests who entertain, inform, and inspire in equal measure.

Copyright 2021 All rights reserved. Desarrollo Personal Éxito Personal
Episodios
  • We get Unapologetic with Sophie Jane Lee

    We get Unapologetic with Sophie Jane Lee
    Feb 25 2026
    Ever asked yourself… Am I too sensitive? Too ambitious? Too angry? Too loud? Too quiet? Too complicated to be loved as I am? Too much? Not enough? In this episode, I sit down with Sophie Jane Lee, journalist, author of Beyond Palatable: A Manifesto for Unapologetic Women, and founder of Electric Peach, to talk about what it really means to stop performing, start listening to yourself, and reclaim your right to take up space. Sophie names the cultural trap that's crushing our generation of women: we were promised we could have it all, but what we actually got was the expectation to do it all… badass boss at work, doting mother at the school gates, generous keeper of family birthdays, the woman who never stops and never sits still. Meanwhile, the unpaid emotional labour hasn't shifted. We're performing strength and independence while internalising our exhaustion as personal failure, when it's actually systemic oppression dressed up as empowerment. This quote from Sophie in the book pretty much sums up much of how I feel on the daily: “We need to stop saying women can have it all. We don’t want it all. We want someone else to take some of the burden and give us a fucking break.” Sophie chose the word palatable deliberately. Unlikability is about the impact you have on others: it's reactive, aggressive, and still shaped by external expectations. Palatability is about the energy you carry within yourself. It's the constant self-constricting, the dulling down, the fitting into outdated moulds. Moving beyond palatable doesn't mean you have to burn your bra at dawn or become brash and confrontational. It can be quiet, considered, spacious. It's about taking up space in your way, on your terms. Sophie reframes people-pleasing not as a personal weakness to "recover" from, but as a nervous system response (the fawn response to feeling unsafe). Demonising yourself for a survival mechanism you learned as a child is the opposite of self-care. The goal isn't to become unlikable or stop caring about others. It's to stop abandoning yourself in the process. Forget "if it's not a fuck yes, it's a fuck no." Sophie offers something far more grounded: tune into your body's wisdom. When your shoulders hunch, your stomach roils, your chest tightens? That's your nervous system telling you something. Not every social anxiety means you should shut yourself away, but constantly putting yourself into dysregulation because you're overriding your body's signals is unsustainable. Learn to pause. Check in. Ask yourself: Do I really want to do this? Sometimes the answer is no. Sometimes it's "I'll do this, but I'll resource myself first." What will you learn from the book? Your innate worth is not negotiable. Your right to experience joy is real. The more you abandon your own needs, ignore your body, override your internal navigation system, the more you disconnect from joy, from yourself, from others. Sophie wants to start a revolution of unapologetic women who shine their light in their own unique way. Not because it's radical or rebellious, but because happy people aren't mean. When we self-resource, when we allow ourselves our fullest expression, we rise together. How to Become More Unapologetic in Your Own Life: Notice the performance. Where are you performing the role of "good girl," "perfect mother," "always-on professional"? What's the cost to your nervous system? Stop demonising your people-pleasing. It's not a flaw. It's a response to feeling unsafe. Treat it with compassion, not shame. Listen to your body's signals. Your body knows before your brain catches up. Learn to recognise the embodied no. You don't have to override it every time, you get to choose. Practice nervous system regulation. Breathe out longer than you breathe in. Pause before responding. Resource yourself before you walk into situations that dysregulate you. Cultivate self-worth as a lifelong practice. Believe you have as much right to a part of the pie as anyone else. Stop leaving nothing for yourself. Take up space in your own way. You don't have to be loud or bold. Unapologetic can be quiet. Unapologetic can be considered. It just has to be true to you. Remember: your healing makes way for others. When you stop abandoning yourself, you give other women permission to do the same. We rise together. This is for those who’ve shrunk themselves to fit in. For our younger selves. And for the girls growing up in a world of filters, pressure, and impossible standards. Find out more about Sophie, her work, and the book at: https://beyondpalatable.com/ (includes resources and workbook materials)Join the Unapologetic Voices Marathon event on 2nd March here; https://electric-peach.kit.com/d19d48107c (free) LinkedIn: https://www.linkedin.com/in/sophieturton/ Instagram: @electricpeachstudios Find out more about Emma, her coaching, and how to work with her at www.thetripleshift.org/starthere
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    39 m
  • Four Quarter Lives: Redesigning Careers, Aging, and Leadership with Avivah Wittenberg-Cox

    Four Quarter Lives: Redesigning Careers, Aging, and Leadership with Avivah Wittenberg-Cox
    Feb 10 2026

    “What we call a risk is often just hanging on to a reality that may no longer be true.”

    In this episode I chat with Avivah Wittenberg-Cox, a global expert on 21st-century leadership, gender and generational balance, longevity, and the future of work.

    We explore the Four Quarter Lives framework (Q1 Grow, Q2 Achieving, Q3 Becoming, Q4 Harvesting), why lifespans are getting longer, and what that means for individuals, teams, and organizations.

    Our conversation covers practical changes for workplaces, the reframing of aging beyond decline, how to approach risk in midlife, and how to design careers and communities for longer, more purposeful lives. The episode includes guidance on leadership strategy, intergenerational collaboration, and personal planning for a longer horizon.

    Key takeaways

    - The Four Quarter Lives framework reframes a 100-year life into four 25-year phases: Grow (Q1), Achieving (Q2), Becoming (Q3), Harvesting (Q4). This helps individuals and organizations plan for longer, more varied careers.

    - Achieving (Q2) is not the endpoint; Q3 is a peak period for meaningful work, mentorship, and legacy-building, especially for women who have faced traditional juggling pressures.

    - Q4 is not decline; it’s a time for legacy, contribution, and intergenerational engagement. As lifespans extend, many will shift toward continued purpose, learning, and mentoring.

    - Ageism and DEI shouldn’t be the starting frame for addressing aging in organizations. Instead, demographics should be integrated into strategic planning at the executive level to influence talent, markets, and long-term resilience.

    - Midlife is a critical transition - often mischaracterized as a crisis. A proactive “midlife rethink” helps people plan for a longer horizon and avoid stagnation.

    - Intergenerational connections are valuable. Practical ideas like Generations Over Dinner can foster mutual understanding and collaboration across age groups.

    - The conversation emphasizes resilience and opportunity: risk should be reframed as choosing growth over clinging to a status quo that no longer aligns with longer, healthier lifespans.

    Resources and links mentioned

    - Four Quarter Lives podcast: https://www.avivahwittenbergcox.com/podcasts/4-quarter-lives

    - Elderberries Substack: https://elderberries.substack.com/

    - 20 First: https://20-first.com/

    - Generations Over Dinner: https://www.generationsoverdinner.com/ — a practical way to connect different age groups

    - The Correspondent by Virginia Evans: https://uk.bookshop.org/p/books/the-correspondent-virginia-evans/7732977

    Who should listen

    - Midcareer professionals (especially those in their 40s–60s) planning for longer, more varied career lives

    - Leaders and HR/talent professionals shaping long-term workforce strategy and age-inclusive growth

    - Anyone interested in reframing aging, intergenerational collaboration, and longevity as a positive opportunity

    If you enjoy the podcast please help us grow by sharing this episode, or writing a review.

    You can also find me at www.thetripleshift.org / www.managingthemenpause.com

    connect with me at https://www.linkedin.com/in/emmacthomas/

    follow along on Instagram at https://www.instagram.com/middlingalong_podcast/

    or subscribe to my Substack at https://middlingalong.substack.com/

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    35 m
  • Kate Oakley on Strength for Midlife: Building a Sustainable Fitness Habit

    Kate Oakley on Strength for Midlife: Building a Sustainable Fitness Habit
    Jan 5 2026
    It's just over 5 years since I started strength training in the 'Twixmas' of 2020, so it feels very timely to be bringing you this interview with Kate Oakley at the start of a new year... Kate is the founder of Your Future Fit, has always loved fitness and training - but for years it was something she squeezed in around a demanding corporate career and family life. Then, during lockdown and shortly after turning 50, she decided it was time for change. After a 25-year career in HR, she retrained as a Personal Trainer, wanting a role that made her jump out of bed in the mornings and truly embrace midlife. Kate knew exactly who she wanted to help: peri- and post-menopausal women navigating the same challenges she’d faced herself. Her goal is to help women not just get through this stage of life, but thrive – despite the challenges. In 2025 Kate launched her own strength-training app, Lift for Life, designed for women over 40 who want to build muscle, support bone health, and future-proof their bodies while feeling their best right now but for whom 1-1 personal training isn’t accessible. She also shares plenty of clear, practical fitness advice and midlife wellbeing insights with her engaged community on Instagram, helping women everywhere discover that it’s never too late to get strong. Key themes and takeaways Why strength training matters in midlifeStrength training supports bone density, joint health, posture, daily activities, and overall well-being.There’s a strong mental health component: increased resilience and a greater sense of control during a period when life can feel unpredictable.The goal is long-term health and a future you’ll thank yourself for, not a quick fix. Starting small and making it doableBegin with short, manageable workouts—10 minutes is a practical starting point.Home-based training reduces intimidation and makes consistency more feasible.Minimal equipment needed: a mat and a pair of dumbbells (plus space at home). How to structure an early programFocus on slow, controlled movements and proper technique to prevent injuries.Prioritize progressive overload over time: gradually increase weight or the load of exercises as you get stronger.Understand that progress may be gradual; even small improvements accumulate over weeks and months. The benefits of time-boxed, consistent practiceShort, regular sessions are more sustainable than sporadic longer workouts.A consistent routine helps compound benefits in daily life and mood. Addressing gym anxiety and accessibilityTraining at home eliminates common barriers (gym intimidation, schedule constraints, travel time).Most people don’t need fancy equipment; the right program and technique matter more than gear. Lift for Life: what it offersFoundations: a 20–30 minute, three-workout-per-week program centered on technique and safe, slow movements.Momentum: an advanced stage for those ready to progress beyond Foundations.Progressive programming and accountability: workouts are purposefully programmed (not random) to ensure progressive overload over time.Monthly intake with community support: a welcoming, non-pressured culture that emphasizes kindness to oneself and sustainable habit formation.Minimal equipment and home-friendly structure: designed to be easy to join and fit into busy midlife lives.Emphasis on community: accountability and social motivation help people show up consistently. Mindset and sustainabilityThe approach encourages treating workouts like brushing teeth: non-negotiable, integrated into weekly life.If motivation wanes, use strategies like committing to 10 minutes and allowing yourself to stop if you truly need to, then continue if you feel up to it.Self-talk matters: replace harsh internal narratives with supportive, encouraging language. Practical tips Kate shares for beginnersStart with 10-minute workouts at home, using a mat and light dumbbells.Schedule workouts in your diary (e.g., Monday, Wednesday, Saturday) and aim for consistency, with flexibility when life gets busy.Focus on technique first; quality over quantity prevents injury and builds a solid foundation.Don’t compare yourself to others in classes or on social media—focus on your own pace and progress.Build gradually: as strength and confidence grow, you can extend workouts to 20–30 minutes and increase resistance. Long-term benefits and “health pension”The cumulative effect of regular strength work improves bone health, posture, energy, and daily functioning.Prioritizing midlife strength training sets up better health outcomes for later decades, including easier mobility and better quality of life. Resources mentioned If you’re listening and considering a move toward stronger midlife fitness, Lift for Life offers a structured, approachable path with a focus on safety, consistency, and long-term health. Ongoing Discount Offer - for Middling Along listeners Kate has kindly offered you access to Life for Life for £49 per ...
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    34 m
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