This time I’m joined by Joe Warner and Rob Kemp, authors of the new book Burning Up, Frozen Out: What Every Man Needs to Know About the Menopause (But No One Told You) – written specifically to help men understand and support their partners through perimenopause and menopause. Joe and Rob share why they wrote the book, the communication tools that can transform midlife relationships, why men don’t need to “fix” anything, and how a little knowledge goes a very long way.

Joe Warner is an award-winning journalist and bestselling author, and former editorial director of Men’s Fitness magazine. He has spent more than two decades working across print, digital and broadcast media, writing extensively about men’s and women’s health, fitness and wellbeing.

Rob Kemp is a freelance journalist and author of seven non-fiction books, including the Amazon-bestselling The Expectant Dad’s Survival Guide, The New Dad’s Survival Guide and The Good Guys: 50 Heroes Who Changed the World with Kindness. He has written about men’s health, parenting and sports for more than 30 years.

“Once they read in the book that their job isn’t to fix anything, you can almost see the weight of the world lift off their shoulders.”

– Joe Warner

“All I said to her was, can I make you a cup of tea? That’s all I had.”

– Rob Kemp

If you think your partner could benefit from this conversation, send them a link to this episode and to the book. And if you’ve read Burning Up, Frozen Out, Joe and Rob would love to hear from you – get in touch via burningupfrozenout.com.

If you'd like to find out more about my work, or how to work with me, please visit www.thetripleshift.org/starthere 

“For most of our lives, women have been told that if we look a certain way and behave a certain way, the world will unfold for us. Only to reach midlife and find that, for most of us, it isn’t true, and the booby prize is that apparently we now have to spend yet more time and money obsessing about how to claw our way back to a place of acceptance that never existed.”

In this episode I speak to Poorna Bell — award-winning journalist, author, and former UK executive editor for HuffPost — to talk about her new book She Wanted More, the cultural shift happening among women in their 40s, 50s, and 60s, and why the conversation around midlife needs to change.

Poorna describes the atmosphere before her 40th birthday as apocalyptic, with friends talking about it like the end of the world, and society treating 40 as a cliff edge. Surprisingly, to her, the world didn't end. In fact, things got better. Over the five years since, she's watched her life move on an upwards trajectory, something society never told her was possible. She Wanted More is her response to that gap between what women are told about midlife and what actually happens when you're in it.

Poorna noticed women all around her in their 40s, 50s, and 60s making fundamentally different choices than previous generations. Whether that was questioning relationships, redefining career success, opting out of motherhood, or choosing to remain single after divorce. The traditional markers of success (money, power, nuclear family structures) are being interrogated. Women are asking: What do I actually want? What is purpose for me?

This isn't a book prescribing one way to live. It's about creating agency — doing an inventory of your life and asking yourself: What do I need to feel power and intention in my own life?

Poorna advocates for reclaiming the word ‘climacteric’ because it better captures the magnitude of what's happening in the menopause transition. It sounds dramatic because it is dramatic.

She describes her own symptoms as "giant stingrays carrying dread, despair, and fear" — a visceral image that will resonate with anyone who's experienced perimenopausal anxiety and that pervasive sense of doom.

Poorna surveyed around 1,000 women for the book, and one surprising finding was the fear younger women now have about perimenopause. Media coverage has skewed heavily negative, and many women in their 20s and 30s are genuinely terrified. Poorna's response? We need balance. Yes, some women have brutal experiences. But many don't. The goal isn't to sugarcoat it or pretend it's all wonderful, but to give women the full picture so they can prepare without catastrophizing.

Poorna quotes Ashley Kelch in the book: "The most disruptive act in midlife isn't leaving your job or your relationship. It's leaving behind the version of yourself that you created in order to survive."

For Poorna, that meant shedding the version of herself that was palatable, agreeable, and constantly performing. She describes younger Poorna as someone who would say yes to everything, who prioritized being liked over being authentic. Midlife gave her permission to stop. She's learned to listen to her body's signals, to say no without guilt, to recognize when she simply doesn't have the spoons for something, and to honour that without shame.

The global anti-aging market is set to be worth $80 billion in four years. Poorna calls it "the same shit, repackaged" — a relentless marketing machine selling women the idea that looking young is the only way to remain valuable. And yet, when she asked the women she surveyed what getting older meant to them, not one mentioned looks. They talked about freedom, contentment, peacefulness, having options.

So how do we opt out of this pressure? Poorna's advice: stop engaging with the narratives that don't serve you. Unfollow accounts that make you feel inadequate. Surround yourself with images and stories of women who are thriving in midlife on their own terms. Representation matters — and we have more control over our media diet than we think.

One of the most moving parts of the book is Poorna's conversation with her own mother about her early life before becoming a mother. Her mother had a place at university. Everything was paid for. But her grandfather wouldn't let her go because it would have meant living with a family he didn't approve of. Later, when her mother's employer suggested she take auditor exams, her father dismissed it: "You're going back to India to get married soon, so there's no point."

Listening to her mother recount this, Poorna felt rage. She could see the brightness, the potential, the intelligence — and the loss of what could have been. That conversation made Poorna softer and more compassionate with her mother. She now asks anyone whose mother is still around: have that conversation. Ask about their life before you were on the scene. Their answers won't be defensive because they're not connected to you as a person — they're just telling you their story. It's precious.

Key Takeaways:

Ways to work & connect with me:

Coaching 1-1 http://www.thetripleshift.org  

Menopause in the workplace support at www.managingthemenopause.com 

Subscribe to my newsletter at https://middlingalong.substack.com/  

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

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:

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: 

Find out more about Emma, her coaching, and how to work with her at www.thetripleshift.org/starthere 

 “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/ 

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

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 month for as long as you stay (usually £59 per month).  The next intake starts on 12th January 2026 (and there are monthly intakes if now is not the right time for you!)

https://kate-oakley.boonpage.com/lift-for-life?promo_code=save10pp

https://www.yourfuturefit.com

https://www.instagram.com/yourfuturefit

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

Ways to work with me:

Coaching with me at http://www.thetripleshift.org  

Menopause in the workplace support at www.managingthemenopause.com 

And don’t forget to:

Subscribe to my newsletter at https://middlingalong.substack.com/  

Check our over 100 podcast episodes in the archive at www.middlingalong.com

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

Follow me on Instagram at https://www.instagram.com/middlingalong_podcast/ 

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/ 

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/

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/ 

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.

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

You can also reach Jackie at [email protected]

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/ 

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

Practical takeaways for HR & wellbeing teams:

Three actionable next steps you can take

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/