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  • Cold Water Immersion: Science v Sensation, with Dr Heather Massey

    Cold Water Immersion: Science v Sensation, with Dr Heather Massey
    2025/02/19
    Cold water immersion has gained a reputation over the last few years as a bit of a cure-all for both physical and mental wellbeing, whether that’s wild swimming or a plunge pool or cold showers. But what does the science actually say? This week Paul talks to Dr Heather Massey, an environmental physiology researcher at the University of Portsmouth and a passionate outdoor swimmer. Heather brings both academic expertise and personal experience to the topic, exploring how exposure to cold water affects the body and the mind. She explains the cold shock response and what this does to the body physiologically, and talks about the limited studies that have been done to investigate the potential link between cold exposure and mental health. She also shares insights from her current clinical trials investigating such effects and discusses whether the benefits are likely to come from the water itself or the sense of accomplishment that follows immersion. Whether you're a sceptic, a seasoned cold water swimmer, or just curious about the trend, this episode provides an informed and balanced perspective on the potential benefits and risks of cold water immersion. --------------- You can find out more about The OUTdoor Swimming as a nature-based Intervention for DEpression (OUTSIDE) study at outside2.co.uk 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 paul@middlemanpodcast.com 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
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    39 分
  • Therapy Should Not Be a Last Resort, with Bill Sullivan

    Therapy Should Not Be a Last Resort, with Bill Sullivan
    2025/02/12
    When it comes to therapy, men are reluctant to seek help. Most will only turn to psychotherapy when they hit crisis point, and even many of those who do seek out help will only do so because they’ve been given an ultimatum by their partner. This week Paul talks to Bill Sullivan, a psychotherapist who does a lot of work with middle aged men, about how therapy could and should support people navigating the challenges of midlife. Bill explains the emotional avoidance that has shaped generations and, within that context, why societal expectations means that many men hesitate to seek help when they need it. He shares insights into how therapy helps men identify and process emotions, break patterns of low self-esteem, and develop healthier coping strategies. And we dive into the challenges of perceived success, where men who seem to have it all (careers, families, financial stability) still feel lost or unfulfilled. We also discuss the differences between therapy and coaching, and how therapy focuses on emotions and uncovering the root causes of struggles. If you’ve ever wondered whether therapy could benefit you, this show will give you the answer. --------------- Connect with Bill on LinkedIn. 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 paul@middlemanpodcast.com 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/therapy-last-resort
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    46 分
  • Loneliness is as Harmful as Smoking - David Robson on Social Connection

    Loneliness is as Harmful as Smoking - David Robson on Social Connection
    2025/02/05
    Loneliness among midlife men is at epidemic levels. One in five men report having no close friends, and loneliness is reported to be as bad for you as smoking or drinking excessively. Some argue that it is more dangerous than cancer due to the sheer number of people it impacts and its mental and physical effects. David Robson is the author of the book Laws of Connection, which explores why social connection matters even more than we thought, and how to build better relationships and improve our lives. This week, Paul talks to David about the science of human connection, why so many people, men in particular, struggle to form deep friendships, and how societal norms contribute to this. David explains key psychological concepts from his book including creating shared realities and the liking gap, which causes people to underestimate how much others like them. He also discusses prioritising honesty over kindness to form deeper, more meaningful relationships. For anyone feeling disconnected or unsure how to deepen their social bonds, David offers actionable insights and practical strategies grounded in psychology to overcome social anxiety, build confidence in social situations and foster stronger relationships. --------------- Buy the book Laws of Connection on Amazon. 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 paul@middlemanpodcast.com 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-loneliness
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    58 分
  • We Are Catastrophising Sleep! - Stephanie Romiszewski on Sleep in Midlife

    We Are Catastrophising Sleep! - Stephanie Romiszewski on Sleep in Midlife
    2025/01/29
    Sleep is something that it’s incredibly important we pay close attention to for our physical health and mental wellbeing. Or so we are led to believe by the media. But acclaimed sleep physiologist Stephanie Romiszewski has a different take on this. She says that we have to stop worrying about sleep, as this is doing more harm than good. Stephanie is the founder of Sleepy Head Clinic and has a course on the BBC called Better Sleep, and this week Paul talks to her about sleep in midlife. We discuss how it changes as we age, and what we should be doing - and not doing - to ensure our sleep patterns are natural and restorative without becoming a focus for our lives. We talk about why consistent wake-up times are more important than rigid bedtimes, how to manage poor sleep without spiraling into frustration, and the science behind light exposure in regulating our body clocks. Stephanie also explains why popular sleep aids and strict ‘sleep hygiene’ routines might not be as effective as they seem. She also highlights the importance of understanding sleep systems, like your sleep drive and circadian rhythm, and offers strategies to rest better without creating unhealthy habits. Whether you’re a lifelong insomniac or someone looking to optimise your overall wellbeing, Stephanie’s practical, science-back advice will bust some common myths, improve your sleep habits and change the way you think about sleep forever. --------------- Find out more about Stephanie’s personalised sleep support at www.sleepyheadclinic.co.uk or check out her online course at www.re-sleep.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 paul@middlemanpodcast.com 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-sleep
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    54 分
  • Add 10 Years to Your Life Just by Changing Your Diet! - Dr Federica Amati on Midlife Nutrition

    Add 10 Years to Your Life Just by Changing Your Diet! - Dr Federica Amati on Midlife Nutrition
    2025/01/22
    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. --------------- 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 paul@middlemanpodcast.com 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-nutrition
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    48 分
  • The Brutal Truth About Alcohol and Psychological Dependence with William Porter

    The Brutal Truth About Alcohol and Psychological Dependence with William Porter
    2025/01/15
    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. --------------- 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 paul@middlemanpodcast.com 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
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    52 分
  • You Don't Need to Exercise for Hours to Make a Big Difference - Sally Gunnell on Midlife Wellbeing

    You Don't Need to Exercise for Hours to Make a Big Difference - Sally Gunnell on Midlife Wellbeing
    2025/01/08
    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. --------------- 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 paul@middlemanpodcast.com 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
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    46 分
  • Reflection, Rest and Rediscovery

    Reflection, Rest and Rediscovery
    2024/12/11
    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 paul@middlemanpodcast.com and let me know what's on your mind or sign up to the newsletter at www.middlemanpodcast.com
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    39 分