Episodios

  • 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
  • Dr Anna Colton on How to Talk to Children About Food

    Dr Anna Colton on How to Talk to Children About Food
    Dec 16 2025
    In this episode, I speak with Dr Anna Colton, a clinical psychologist who specialises in adolescence and eating disorders. We explore the rise of eating disorders, the impact of the pandemic, and how social media and diet culture shape young people’s relationship with food and their bodies. The conversation offers practical, compassionate guidance for parents and caregivers on talking with children and teens about nutrition, body image, and healthy eating patterns. Anna is the author of How to Talk to Children About Food, and shares actionable strategies for conversations at home, signs to watch for, and when to seek professional help. Key takeaways - Eating disorders are increasing, with the pandemic cited as a major contributing factor. Social and cultural pressures around weight have intensified with the introduction of weight-loss medications and pervasive diet messaging on social media. A large portion of nutrition guidance consumed by young people comes from platforms like Instagram and TikTok, where most content is not accurate. - Adolescence involves two key developmental tasks: separation from caregivers and individuation (forming a sense of self). COVID-era restrictions disrupted these processes, which, alongside heightened emotions and risk messaging, created an opportunity for disordered eating to flourish. - Language matters when talking about food. Be specific and neutral rather than labeling foods as “healthy” or “unhealthy.” Avoid fear-based or punitive messaging (e.g., “that will make you fat”). Emphasize balance, variety, and the overall pattern of the diet rather than single meals. - Create a healthy home food environment. Allow for a range of foods at home, avoid using food as a reward or punishment, and be cautious about restricting foods. This supports self-regulation and reduces the likelihood of binge-eating cycles driven by deprivation. - Focus on body function and acceptance, not appearance. There are billions of unique bodies, and variation is normal. Encourage body acceptance and appreciation for what the body does (movement, health, energy) rather than how it looks. It’s realistic to acknowledge that not everyone feels positive about their body every day. - Support for puberty and body changes. Hormonal fluctuations and evolving bodies during adolescence can be unsettling. Discuss differences in energy needs, portions, and activity levels openly, and acknowledge that it’s normal for bodies to change at different rates. - Handling trends with curiosity. Teens may be drawn to gym culture and protein supplements. It’s useful to explore the evidence together, rather than dismissing interest. Encourage evidence-based choices and avoid pressuring or shaming. - Early signs of potential eating disorders. Watch for significant changes in eating patterns (skipping meals, cutting out whole food groups), increased anxiety around meals, extreme weight changes, and irregular periods in girls. If you notice these signs, approach with curiosity and seek help promptly. - Initial steps if you’re concerned. Start with careful observation over a short period, then have a non-judgmental conversation. If concerns persist, consult a GP for baseline checks (weight, height, bloods) and consider seeing a psychologist or ED specialist. Early intervention is preferable to waiting for illness to become severe. - Treatment principles and parental roles. In anorexia, parents may need to support structured eating as part of recovery. In binge patterns, reducing restriction helps, since hunger drives cravings. Special situations like ARFID require expert assessment and tailored exposure-based strategies. The NHS and ED services are under-resourced, so timely engagement with healthcare providers is crucial. - When to seek specialist help. If concerns persist, especially with weight changes, food avoidance, or distress around eating, connect with a healthcare professional early. A qualified psychologist or dietitian with ED experience can offer targeted guidance and support. Resources Anna Colton’s book How to Talk to Children About Food is a practical primer for parents. You can follow her on https://www.instagram.com/drannacolton search for The Food Psychologist on TikTok and her LinkedIn is https://www.linkedin.com/in/dr-anna-colton-79975521/ for evidence-based insights and ongoing discussions about eating, weight, and body image. If you enjoy the podcast please help us grow by sharing this episode, or writing a review. You can also find me at http://www.thetripleshift.org 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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    38 m
  • Dr Sabina Brennan on Still Me: A person-centred path through dementia

    Dr Sabina Brennan on Still Me: A person-centred path through dementia
    Dec 10 2025

    In this episode - which is on a topic very dear to my heart - I chat with Dr Sabina Brennan – health psychologist, neuroscientist, host of the Super Brain podcast, author of Still Me, Beating Brain Fog, and 100 Days to a Younger Brain – about shifting dementia care from a disease-centered approach to a person-centred partnership.

    We discuss the idea of a ‘care partner’ rather than ‘carer’ and practical strategies for maintaining brain health across midlife and into older age. We dive into cognitive reserve, modifiable dementia risk factors, and how to support both the person with dementia and those caring for them, with an emphasis on curiosity, autonomy, and joy.

    Key topics

    - Sabina’s new book Still Me blends professional knowledge with personal experience caring for her own mother with dementia.

    - The shift from “carer” to “care partner” to support autonomy and reduce paternalism.

    - The importance of allowing people with dementia to participate in decisions that affect their day-to-day life.

    - The risk of disempowerment when we do tasks for the person rather than with them.

    - Understanding different dementia trajectories and the role of family in decision making.

    - Cognitive reserve and how engaging the brain can delay symptom onset (reserves of brain function can delay symptoms even with pathology present).

    - The 14 modifiable risk factors (including obesity, smoking, hearing loss, social isolation, depression) and how lifestyle changes help brain health.

    - The brain–heart health link: heart health, diet, exercise, and the risk of cognitive decline.

    - The value of social engagement and mentally stimulating activities for a healthy brain.

    - The problematic role of isolation and the importance of meaningful social connections.

    - Don’t force diagnoses on someone who isn’t ready; plan for the future with nuance and care.

    - Encouraging curiosity about the person’s experiences and responses.

    - Advice for those newly diagnosed, including gradual acceptance, planning, finances, and power of attorney. Plus, the really lovely idea of creating a notebook of preferences to honour the person’s likes and dislikes whilst they still have agency.

    Sabina’s website: sabinabrennan.ie

    Books:

    - Still Me

    - Beating Brain Fog

    - 100 Days to a Younger Brain

    Podcast: Super Brain: https://sabinabrennan.ie/super-brain-podcast/

    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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    49 m
  • Hannah Miller on The Purpose Pursuit: Pivoting with Purpose using your Strengths and Values

    Hannah Miller on The Purpose Pursuit: Pivoting with Purpose using your Strengths and Values
    Nov 25 2025

    In this episode I chat with Hannah Miller about how a midlife pivot can become a powerful reorientation toward purpose. Hannah is the founder of Sidekick and creator of The Purpose Pursuit™ course and book. An award-winning speaker, author, podcast host, and accredited coach, she helps people and organisations uncover strengths, navigate change, and pursue purpose. With a background in teaching and business, Hannah combines practical insight with a personal approach to leadership and self-development.

    Join us as we unpack Hannah’s journey from teaching to running her own business, the strengths-based framework at the heart of The Purpose Pursuit, and practical tools like the seven personality types and the walk–talk values framework. We explore how the pandemic sparked a digital pivot, the importance of boundaries to avoid burnout, and how small, incremental shifts can steer life toward greater alignment.

    What You’ll Learn

    - How to pivot gracefully: with lessons about not needing a master plan and being open to opportunity.

    - The core of Hannah’s approach: a strengths-based lens that helps people understand what energizes them and how to use those strengths effectively.

    - The seven strengths-based types: Achiever, Thinker, Connector, Impactor, Believer, Explorer (and how your top three types shape your approach to work and life).

    - Hannah’s walk–talk values framework: a practical way to assess whether your values are aligned with your actions

    - How burnout can be tied to overusing strengths: recognizing overdrive and building boundaries to protect energy.

    - The role of small, consistent shifts: tiny daily changes compound over time and move you toward your desired destination.

    - Practical, reader-friendly tools: exercises and a roadmap in The Purpose Pursuit to coach yourself—and even help others—through transition moments.

    Practical Takeaways

    - Start with your top three strengths and carry them through your daily decisions and projects.

    - Choose up to five core values and use the walk–talk axis to assess how well you live them out.

    - Embrace small, consistent changes; they compound into meaningful life shifts over time.

    Resources and Links

    The Purpose Pursuit by Hannah Miller https://dk.com/products/9780241756331-the-purpose-pursuit The book hits bookshops on December 4; pre-orders are open now

    Hannah’s Website: hellosidekick.co

    @hellohannahmiller on Instagram

    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 / www.holdingupthesky.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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    37 m
  • Dr Jackie Gray on the growing number of Carents and how her platform can support us

    Dr Jackie Gray on the growing number of Carents and how her platform can support us
    Nov 13 2025

    In this episode I chat with Dr. Jackie Gray about Carents, a UK-based platform she created to give a voice and practical support to unpaid adult carers — the large, often invisible group caring for ageing parents. Jackie shares how the platform started as an information site in 2020 and has evolved into a free, comprehensive hub offering legal guidance, NHS navigation, peer support, and proactive information delivery. The discussion covers the growing demand as the population ages, the emotional and practical burdens on carers, the impact on workplaces, and how Carents addresses these challenges through community, education, and collaboration with partners.

    • Carents began as an information website in 2020 to provide objective, non-commercial guidance for carers who were overwhelmed by sales-led options. It has expanded to include a thriving community, proactive information delivery (emails, e-booklets, webinars), and access to wider expertise, all offered for free.
    • The research highlights the distinctive challenges of caring for older adults at home, including managing two homes, long travel for care, and a substantial emotional load. In their ‘Carents in the Workplace’ study, 71% of respondents reduced hours, changed roles, or left work due to caregiving responsibilities, underscoring the economic and personal impact.
    • National data show about 60% of carers are women (40% men), with women often taking on the heavier, more time-consuming tasks. Increasingly, caregivers juggle multiple generations (so-called ‘club sandwich carers’), menopause-related health issues, and retirement/pension implications—creating long-term health and financial inequality. There are currently 1.5 million sandwich carers in the UK.
    • The number of adults aged over 85 is projected to DOUBLE over the next 15 years - putting additional strain on the NHS, social care, individuals and families.
    • Carents is free to access, offering both peer support and practical resources (legal basics, care service selection, dementia info, arthritis care, etc.). In five years the platform has grown to 7,000+ community members and 55,000+ email subscribers.
    • Jackie continues to push for systemic improvements in how society, workplaces, and services recognize and support carers, including workplace rights and flexible arrangements.

    Visit carents.co.uk to access information, join the community, or participate in events and webinars.

    You can also reach Jackie at hello@carents.co.uk

    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 / www.holdingupthesky.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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    30 m
  • Lou Furby on MenoTalk - how Specsavers walk the talk in menopause support

    Lou Furby on MenoTalk - how Specsavers walk the talk in menopause support
    Oct 29 2025

    In this episode I chat to Lou Furby, Specsavers’ UK D&I lead, who shares how Specsavers built a workplace menopause support program from the ground up. We cover the creation of MenoTalk, the importance of inclusive, cross-functional involvement, the role of top-down sponsorship and allyship, practical strategies for creating a supportive workplace culture around menopause, and how to sustain momentum with education, language, and data. Packed with actionable tips for anyone aiming to start or grow a menopause-focused employee resource or wellbeing initiative.

    Key quotes

    • “Don’t try and do it all on your own. Get the right stakeholders involved. Have a steering group, a co-chair, and a sponsor.”
    • “Pick off the low hanging fruit. Pick off the stuff that you can do and implement quickly.”
    • “It’s a war, not a battle.” (on sustaining momentum and not letting initiatives stall)
    • “Education and information was absolutely key.” (on the foundation for successful engagement)
    • “Language matters. Be direct and transparent about what menopause is.” (on avoiding euphemisms and building credibility)
    • “We can’t mandate everything in a joint venture, so we rely on leadership visibility and storytelling to drive engagement.”

    Practical takeaways for HR & wellbeing teams:

    • Start with a steering group: bring cross-functional representation (HR/ER, facilities, IT, wellbeing/D&I) and appoint a co-chair to share the load.
    • Secure an advocate sponsor: a trusted, visible leader in the business to champion the initiative.
    • Listen first: let people’s needs drive the program; avoid overloading participants with campaigns before trust is built.
    • Use language that’s clear and factual: don’t shy away from the terminology of menopause and related symptoms.
    • Connect with external expertise: partner with specialists to provide credible education and resources.
    • Implement quick wins: pick “low hanging fruit” that deliver tangible benefits.
    • Align with broader wellbeing and D&I goals: link the initiative to accreditation (Wellbeing of Women Workplace pledge) and overall staff welfare programs.
    • Consider store-level realities: in retail, tailor adjustments to individual roles (e.g., door duty vs. back office) and support teams accordingly.
    • Support managers with tools and training: give managers a framework for having compassionate, validating conversations.
    • Provide holistic support: combine access to private care, wellbeing apps (Headspace), and flexible adjustments to support employees.

    Three actionable next steps you can take

    • Create a cross-functional steering group and appoint a co-chair and a sponsor to lead a menopause initiative in your organization.
    • Sign up for the Wellbeing of Women Workplace pledge and plan an introductory menopause education session with an external expert.
    • Start a candid conversation with your HR/ER team about how to support line managers in having empathetic, validated conversations about menopause with their teams; aim to roll out basic manager training.

    Resources:

    Connect with Lou over on LinkedIn: https://www.linkedin.com/in/lou-furby-49290844/

    For menopause training and awareness sessions: www.managingthemenopause.com

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

    You can also find me at http://www.thetripleshift.org

    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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    38 m
  • Erin Gallagher on Hype Women: Breaking Free from Mean Girls, Patriarchy, and Systems Silencing You

    Erin Gallagher on Hype Women: Breaking Free from Mean Girls, Patriarchy, and Systems Silencing You
    Oct 6 2025
    My guest this time is Erin Gallagher - CEO of Ella and author of Hype Women: Breaking Free from Mean Girls, Patriarchy, and Systems Silencing You. Erin shares the inspiration behind the Hype Women movement and subsequent book. She explains how a single, intuitive post about celebrating other women sparked a global movement that reframed how women show up for one another. The conversation dives into unlearning decades of conditioning, rebuilding an “operating system” that prioritizes calm and self-care, and reconfiguring the ways women deploy their various forms of capital (human, social, financial, political) to support each other. Erin also walks through practical strategies for boundaries, managing expectations within family and work circles, and the daily actions that accumulate into meaningful cultural change. We end with practical takeaways for listeners to start hyping other women and creating a more supportive, less competitive ecosystem. Key takeaways Unlearning and rewiring your operating system takes time and deliberate effort. It’s not overnight, but small, daily shifts accumulate into lasting change.Hype is active and transactional: hype requires action. It’s about transferring capital (not just admiration) to support other women and yourself.The hype economy rests on four forms of capital:Human capital: your experience, expertise, and knowledge you can share.Social capital: your network and the introductions you can make.Political capital: your reputation and platform.Financial capital: money and investments you can deploy. Boundaries are powerful and often resisted by others who benefited from your lack of boundaries. Erin shares this quote from Emma Gannon: “The only people who get upset when you start setting boundaries are the ones who benefited from you not having them.”It’s possible to reparent and renegotiate relationships with family (especially parents) as you evolve. This can be painful but is often essential for long-term wellbeing.The “could, should, would” framework helps decision-making:Could: are you capable of doing this?Should: does it serve a greater goal or bring usefulness?Would: would you still choose this option given your values and desires? Owning your worth and choosing yourself is a form of radical self-respect that challenges intergenerational patterns of self-sacrifice.Reclaiming unpaid labor and boundaries can free substantial time and energy, enabling more impactful engagement with work and family.Gatekeeping among women is common but counterproductive; sharing knowledge and opportunities strengthens everyone.Real conversations with close family (even when difficult) can accelerate healing and transformation. If direct dialogue isn’t possible, writing or voice recordings can help you process and release trauma. Suggested actions for listeners Do a personal life audit: where are you depleted, and where do you feel energized? Reallocate time and energy away from draining activities toward high-leverage, fulfilling ones.Practice boundary-setting: start with small steps and observe who reacts; use boundaries as a compass for where your time and energy should go.Identify and deploy your own four forms of capital to support other women (and invite them to contribute to you in return).Read or listen to Hype Women to understand the practical frameworks Erin shares and apply them to your own life. Hype Women: Breaking Free from Mean Girls, Patriarchy and Systems Silencing You (out 7 October in the UK and October 14 in the US) https://www.hypewomen.com/about https://www.waterstones.com/book/hype-women/erin-gallagher/9781394329502 If you enjoy the podcast please help us grow by sharing this episode, or writing a review. Where to find me: Join me over at www.holdingupthesky.com Book in coaching with me at http://www.thetripleshift.org Find my menopause in the workplace support at www.managingthemenopause.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 weekly(ish) Substack at https://middlingalong.substack.com/
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    44 m
  • Nicky Denson-Elliott on Good Girl Economics, redefining our worth and unlearning internalized misogyny

    Nicky Denson-Elliott on Good Girl Economics, redefining our worth and unlearning internalized misogyny
    Sep 23 2025

    My guest this time is Nicky Denson-Elliott – serial entrepreneur, founder of the Wilder Collective and host of the Women’s Business podcast. Nicky is focused on elevating female founders and redefining success beyond conventional hustle culture.

    We explore the realities of building businesses as women plus the latest research behind internalized misogyny (the internal dialogue and conditioning that influences how women value their work and themselves).

    Join us as we take a tour through Nicky’s career pivots, from launching an events business to starting a unisex kids’ clothing brand during the pandemic, to launching her own podcast and the birth of The Wilder Collective.

    We delve into reframing success beyond money and status and the reality of balancing entrepreneurship with life, expectations, and authenticity...

    We’re lucky enough to get an early insight into the gloriously titled ‘Good Girl Economics’ research Nicky has been conducting over the summer with (past guest of the podcast) Leila Ainge which aims to quantify and illuminate how women price their services and perceive other women’s success.

    You can find Nicky at:

    thewildercollective.co.uk

    https://www.instagram.com/wilder.ones

    https://www.linkedin.com/in/nicky-denson-elliott-44103418/?skipRedirect=true

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

    Where to find me:

    Join me over at www.holdingupthesky.com

    Book in coaching with me at http://www.thetripleshift.org

    Find my menopause in the workplace support at www.managingthemenopause.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 weekly(ish) Substack at https://middlingalong.substack.com/

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    32 m
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