There is an overwhelming amount of content out there about what we should eat and how we should eat it. A lot of it is confusing and contradictory, and most of us simply want down-to-earth, practical advice that we can use every day to help us live healthier and longer lives.

Dr Federica Amati is a medical scientist and nutritionist, and the author of the book Every Body Should Know This. The book approaches nutrition and diet from a life-stage perspective, outlining how our body's requirements change as we age. And it provides an easy to follow blueprint on how and what to eat in midlife and beyond.

Fede believes that making even small, sustainable changes can drastically transform both quality and length of life. In today’s show, she talks to Paul about how critical nutrition is in preventing an early death from chronic diseases such as heart disease, type 2 diabetes, and colorectal cancer, and she also debunks common misconceptions about specific dietary plans.

Fede shares practical tips on adopting healthier food habits into your lifestyle, and talks about the foods that we really need to eat and to avoid for longevity and vitality. 

If you’re looking to improve your energy levels, manage midlife health risks, or simply learn how to make better food choices, Fede’s down-to-earth advice is exactly what you need.

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Follow Fede on Instagram at @dr.fede.amati

If you’ve found this episode insightful or interesting, you can support the show at www.ko-fi.com/middlemanpodcast

I'd love to hear about your experiences, so if you'd like to get in touch email me at [email protected] and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com

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You can read the full transcript for this episode at www.middlemanpodcast.com/transcript-midlife-nutrition

Many people have a complicated relationship with alcohol. They enjoy the perceived social benefits and the escapism it offers, but are also very aware that what they’re doing is little more than masking stress or anxiety.

This week Paul talks to William Porter, author of the book Alcohol Explained, to explore the profound effects that alcohol has on our bodies, minds, and lives. William believes in self-knowledge and his approach is very much one of education, offering a fresh perspective on why alcohol often exacerbates the very issues people use it to address.

He talks about the physical and psychological dependencies associated with drinking, the significant impact of alcohol on sleep, and how even moderate drinking can affect energy levels, anxiety, and overall mental health. And he explains how shifting your mindset and analysing your habits can lead to lasting change.

William also candidly shares his personal journey of giving up alcohol over a decade ago, delving into the challenges, insights, and life changes that followed. For anyone considering reducing their alcohol intake, whether as a casual drinker taking part in Dry January or someone looking to quit for good, this episode provides non-judgemental and thoughtful insights, practical advice, and encouragement.

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Read the first five chapters of Alcohol Explained for free at www.alcoholexplained.com

If you’ve found this episode insightful or interesting, you can support the show at www.ko-fi.com/middlemanpodcast

I'd love to hear about your experiences, so if you'd like to get in touch email me at [email protected] and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com

Middle Man on Instagram: @middleman__podcast

Middle Man on Facebook: @middlemanpodcast

You can read the full transcript for this episode at www.middlemanpodcast.com/transcript-alcohol-dependence

Wellbeing, both physical and mental, comes into sharp focus in midlife. We want to know more and we want do more. But the sheer volume and variety of advice out there can be overwhelming.

Sally Gunnell, former Olympic gold medallist turned health and wellbeing advocate knows more than most about physical and mental fitness. And in this week’s show, she shares her insights and practical advice into how to enhance physical and mental wellbeing in midlife, and maintain it as we age.

Sally believes in small but consistent habits that create lasting impact, and is a big advocate of building activities into your everyday life and incorporating movement into daily routines. We talk about the impact of a variety of physical and mental practices, including the importance of building muscle strength, the significance of cardio for cardiovascular health, the role of nutrition, breathwork and sleep

We explore some common misconceptions around exercise, while Sally shares per personal experiences with stress management and moving from being a top class athlete into the challenges of midlife.

 If you’re a midlifer with a busy work and/or family life, Sally’s practical and down-to-earth advice is exactly what you’ve been waiting for to take control of your wellbeing journey.

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Find out more about Sally's corporate wellbeing services at www.sallygunnell.com

If you’ve found this episode insightful or interesting, you can support the show at www.ko-fi.com/middlemanpodcast

I'd love to hear about your experiences, so if you'd like to get in touch email me at [email protected] and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com

Middle Man on Instagram: @middleman__podcast

Middle Man on Facebook: @middlemanpodcast

You can read the full transcript for this episode at www.middlemanpodcast.com/transcript-midlife-wellbeing-sally-gunnell

When Middle Man was conceived earlier this year it was with a hunch that if I felt the way I did in midlife, then other men must be feeling the same way. Little did I know that quite so many men were feeling quite so disconnected, frustrated and alone.

This week’s episode provides some tips on using the holiday season to put yourself in the best possible place for positive change in 2025, and it also revisits those first couple of episodes to look at how things have progressed since then, both for me and for Middle Man’s listeners. I’m sharing a little more about the ups and downs of my own journey out of the midlife funk I talked about back in the summer.

And I’m re-introducing three guests who have featured on the show before: Andrew Waddell, Daniel Glyde and Nick Edgar. Each offers advice for using the holiday period to set positive goals for next year, providing valuable strategies, from writing a future self letter to engaging in physical activity and having meaningful conversations.

If you’ve found Middle Man insightful or interesting or helpful, you can support the show at www.ko-fi.com/middlemanpodcast

You can read the full transcript for this episode at www.middlemanpodcast.com/transcript-reflection-rest-rediscovery

I'd love to hear about your experiences, so if you'd like to get in touch email me at [email protected] and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com

Shifting dynamics around masculinity have meant that it has come under fire in recent years, largely due to the unrepresentative viewpoints of an extremely vocal minority of outspoken public figures. But there are also those out there seeking to redefine modern masculinity in positive terms and to help men to navigate life’s complexities with authenticity and accountability.

Tom Stroud appeared on the Netflix show ‘Love is Blind UK’ in the summer, and has since chosen to use the platform he’s been given to challenge perceptions of modern masculinity rather than pursuing brand deals. This week Paul talks candidly to Tom about his personal journey, including the impact of his childhood and recent spells of introspection, and about why he feels a passion for helping men to improve their relationships and their mental health.

Tom shares insights into the challenges men face in embracing vulnerability and self-awareness, highlighting the importance of redefining traditional gender roles and expectations. And he emphasises the importance of men understanding themselves and their roles, advocating for a balanced approach to gender equality.

You can read the full transcript for this episode at www.middlemanpodcast.com/transcript-midlife-stories-tom-stroud

I'd love to hear about your experiences, so if you'd like to get in touch email me at [email protected] and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com

If you enjoy this episode you can support the podcast by buying me a coffee at Ko-Fi

Many men report feeling ‘stuck’ in midlife. Trapped in their lives, no matter how ‘successful’ they may be, with no idea how to change their circumstances and lead lives that are more rewarding and fulfilling. But by exploring emotions, behaviours and values with curiosity rather than judgement, things can change fast.

This week Paul talks to Nick Edgar about self leadership, and about the value of self awareness and emotional agility. While the path to self-leadership may seem at first to be a somewhat alien concept and therefore, feel daunting, meaningful change begins with small, consistent steps toward curiosity and compassion, rather than huge life changes.

Offering a roadmap for men seeking to reclaim their identity, purpose, and fulfilment, Nick also introduces the concept of self-soothing behaviours, and discusses how to identify these patterns and understand their root causes.

You can read the full transcript for this episode at www.middlemanpodcast.com/transcript-self-leadership

I'd love to hear about your experiences, so if you'd like to get in touch email me at [email protected] and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com

Shame is an incredibly powerful and complex emotion that is often overlooked in the therapeutic environment. But particularly during midlife, unresolved shame could be one of the biggest emotional instigators of what is referred to as the midlife crisis.

This week Paul talks to Rob Etherson, co-creator of Shame Containment Theory, about the concept of shame and about how and why it may negatively impact men in midlife. Rob explains how shame contributes heavily to the feeling of unworthiness that many midlife men report, resulting in an emotional crisis of behaviour and mental wellbeing.

Shame plays a central role in shaping our behaviours, relationships, and sense of worth, and left uncontained, the self judgement and criticism that can result from this can be extremely harmful. The need to understand and address shame to mitigate its impact on mental health and behaviour is therefore incredibly important.

You can read the full transcript for this episode at www.middlemanpodcast.com/transcript-shame-midlife-crisis

I'd love to hear about your experiences, so if you'd like to get in touch email me at [email protected] and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com

Self doubt and lack of confidence plague many midlife men. It is among the most prevalent challenges men face as they transition into the second half of life, contributing to a sense of a lack of purpose, loneliness and poor mental wellbeing.

This week Paul talks to Simon Burgess, the host of Life’s Second Act, who shares his journey of rediscovering purpose and meaning while navigating self-doubt, and explains how speaking with others on his podcast has broadened his understanding of what it means to embrace change.

Simon reflects on how conversations with others have highlighted common themes, including the role of intuition, self-awareness, and the courage to make transformative life changes. He talks about how these individuals have often found meaning by stepping beyond self-limiting beliefs and embracing uncertainty but how, for him, the process of change is ongoing and challenging.

You can read the full transcript for this episode at www.middlemanpodcast.com/transcript-midlife-stories-simon-burgess

I'd love to hear about your experiences, so if you'd like to get in touch email me at [email protected] and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com

Long-term exposure to chronic stress can reduce life expectancy by anything from two to twenty years. It is estimated that one in nine UK adults feels stressed every single day, while three-quarters have felt overwhelmed or unable to cope at some point in the past year.

This week Paul talks to stress expert Katie Maycock about the harsh realities of burnout and the impact it can have on the physical and mental health of midlife men. Katie takes Paul through the six stages of burnout, revealing how seemingly small behaviours can escalate rapidly from heightened productivity to full physical, mental and emotional shutdown.

As well as sharing her own uniquely personal experiences, Katie also shares her proven three-pillar approach to building resilience and, for those beginning to feel the weight of burnout, Katie provides practical tips for daily self-awareness and simple, impactful routines to break the cycle before it escalates. This is a must-listen show for anyone seeking actionable strategies to manage stress, boost resilience, and improve overall wellbeing.

You can read the full transcript for this episode at www.middlemanpodcast.com/transcript-stress-anxiety-burnout

I'd love to hear about your experiences, so if you'd like to get in touch email me at [email protected] and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com

Many midlife men struggle with emotional pressures, feeling frustrated, lonely, stressed and lost. And they often feel unheard, reluctant or unable to speak up for fear of ridicule or rejection. But when it comes to self-help, there is a question that looms large: is there a lack of information for midlife men, or is it that they’re not interested in accessing it?

In a bid to answer this discussion, Alice Kearney conducted research into what resources are available for midlife men and into what men’s feelings are about the topic. The results seemed to highlight that there’s a lack of interest in seeking help until such point as there is no other option. This is in contrast to women, who actively seek support.

The research also highlighted a lack of midlife role models for men, a dearth of online communities despite an apparent willingness to embrace these, and the need for more information and support tailored to midlife men. Could it be that addressing this gap could help men better navigate midlife challenges before they reach breaking point?

You can read the full transcript for this episode at www.middlemanpodcast.com/transcript-why-men-help-themselves

I'd love to hear about your experiences, so if you'd like to get in touch email me at [email protected] and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com