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Middling Along

Middling Along

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

Copyright 2021 All rights reserved. Personal Development Personal Success
Episodes
  • 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 mins
  • 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 mins
  • 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 mins
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