Middling Along

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 midlife Strength 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 doable Begin 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 program Focus 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 practice Short, regular sessions are more sustainable than sporadic longer workouts. A consistent routine helps compound benefits in daily life and mood. Addressing gym anxiety and accessibility Training 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 offers Foundations: 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 sustainability The 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 beginners Start 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 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. 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 [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/