Midlife Unfiltered: The Season Of Me

About Midlife Unfiltered: The Season Of Me

Take back your power and choose yourself in midlife. Exploring often taboo topics and busting outdated stereotypes with your hosts, Anita & Erica. midlifeunfiltered.substack.com (https://midlifeunfiltered.substack.com?utm_medium=podcast)

Publisher

Midlife Unfiltered

Category

education · health & fitness

Language

en

Explicit

No

First episode

25 Jun 2024

Latest episode

6 Oct 2026

Latest episodes

88 episodes in the feed.

1. 

   6 Oct 2026

   Sexy Menopause: Midlife Desire, Pelvic Health & Pleasure with Lisa Fitzpatrick.

   In this honest conversation, pelvic and sexual health physiotherapist Lisa Fitzpatrick draws on 30+ years of clinical experience and her own heartbreak to explain menopause and sex, vaginal dryness, painful intercourse and reclaiming pleasure in midlife. We call out myths and bring truth to misconceptions; the silences surrounding women’s sexual health as we age. Silence that breeds shame and holds women captive in their own minds and bodies. Clinically, we explore the genitourinary syndrome of menopause (GSM), why pelvic floor relaxation matters as much as strengthening, vaginal moisturisers and lubricants, local oestrogen, and why ‘use it or lose it’ applies to pelvic health. Emotionally, we talk about shame, nervous system safety, identity, desire, relationships and the role of connection and self-trust in thriving after menopause. Whether you are navigating menopause yourself, supporting a partner, or simply want to understand women’s sexual health in midlife, this episode offers compassionate, practical insight. In this episode we talk about… Why Lisa wrote Sexy Menopause - The New Science and Soul of Midlife Desire: * Why Lisa felt this book needed to be written now and how her own experience of menopause and heartbreak shaped it. * Navigating body changes, disrupted sleep, joint pain, weight gain and a changing sense of identity in midlife. * Why Lisa believes women need honest, compassionate conversations about desire, intimacy and pelvic health, without the secrecy and shame. “I’m either going to get bitter or better… I’m going to write my way through this. I’m going to heal out loud.” What happens to the body in menopause: * How changing oestrogen levels can affect the vulva, vagina, bladder and urinary tract. * The Genitourinary Syndrome of menopause, including vaginal dryness, discomfort, urinary changes and recurrent urinary tract infections. * Why the vaginal canal can shorten and narrow, and how this may affect comfort with penetrative sex. * Why changes can occur after a period of abstinence—and why it is never too late to seek support. “If we don’t use it, we lose it.” Rethinking pelvic floor health: * Why pelvic floor health is about much more than doing Kegels. * The importance of relaxation, lengthening, softening and creating spaciousness in the pelvic floor. * How breath, nervous-system regulation and tension patterns can influence pelvic health. * Why moisturisers, lubricants and local oestrogen may each play different roles in supporting tissue comfort. “The pelvis keeps the score as much as the body keeps the score.” Pleasure, desire and the clitoris: * Why the clitoris remains an important source of pleasure throughout life - it’s always available to us. * Why pleasure does not have to depend on penetrative intercourse. * How vibrators and other tools may support comfort, circulation, familiarity and pelvic floor relaxation. * Why desire and sexual response can change in midlife and why that does not mean the end of desire. It will re-define it. “It doesn’t mean the end of pleasure.” Relationships, intimacy and emotional safety: * How couples can navigate changes in sexual function and intimacy together. * Why emotional safety, nervous-system regulation and communication can be just as important as physical treatment. * Why sex after menopause does not have to be (and is often not) the same as it was earlier in life. It may become more connected, creative and fulfilling. * The impact of shame, cultural expectations, religious messaging and unrealistic portrayals of sex on women’s relationship with their bodies. “It won’t ever be the same as it used to be, but it can be even better.” Identity, self-trust and authenticity: * Why midlife can be a powerful time to reconnect with who you are and what you want. * The importance of self-trust, intuition and listening to your body’s messages. * Why authenticity, boundaries and self-compassion are central to a ‘sexy menopause’. * Lisa’s reminder that this conversation is inclusive of all women, regardless of relationship status, sexuality or gender identity. “We do not need to prove anything to anyone.” Lisa’s Pelvic Health Toolkit: * The pillars of Lisa’s practical approach to pelvic and sexual health. * How diaphragmatic breathing and nervous-system regulation can support pelvic floor relaxation. * Gentle hip mobility and pelvic stretching to help release tension. * Every woman’s toolkit needs to be individual, depending on her symptoms, history and circumstances. * Why a pelvic health assessment with a trusted women’s health physiotherapist can be an important step. “You’re going to get your mojo back.” Thank You Lisa… for sharing your wisdom, clinical experience and personal story so generously. I know this conversation will help women feel more informed, less alone and more confident about seeking the support they deserve and need. Pre-Order Sexy Menopause - The New Science and Soul of Midlife Desire If what Lisa shared today has resonated with you, click over to her Sexy Menopause (https://www.sexymenopause.com/) official website. She’s taking pre-orders now, prior to official release on the 27th of October. Oh! I almost forgot. Lisa mentioned that pre-orders receive a bonus free companion playbook, which has 10 of Lisa’s most treasured pelvic floor, pragmatic exercises and meditations she offers in her clinic. These are not available in the book. Personally, I was blown away by how beautifully crafted this book is. It’s a delicate, thoughtful blend of Lisa’s personal experience, extensive clinical knowledge and the stories of women who have struggled with and reclaimed their sexuality. There’s essential anatomy too, finally explaining our bodies in the depth they deserve (who knew the clitoris is a lifelong organ?!), alongside practical, helpful how-to’s. I’m confident you’ll be blown away too. Resources Below are links to what we spoke of in this podcast chat, together with a few extras to help broaden your knowledge on topics related to pelvic and sexual health. * Sexy Menopause (https://sexymenopause.com/) — Lisa Fitzpatrick’s book, resources and information about the companion playbook available with pre-ordering. * The Feminine Shift on Substack (https://femininebodyspeaks.substack.com/) — Lisa’s publication, including articles and practical pelvic health education. * WellFemm (https://wellfemme.com.au/)e — Supporting women through every stage of menopause (Australia) * MenoConnect (https://menoconnect.com.au/) - The Directory for Trusted Midlife Women’s Health Support across Australia Where to find Lisa * Website and book: sexymenopause.com (https://sexymenopause.com/) * Substack publication: The Feminine Shift (https://femininebodyspeaks.substack.com/) * Instagram — Sexy Menopause @sexy.menopause (https://www.instagram.com/sexy.menopause/) * Instagram — Lisa Fitzpatrick @thelisafitzpatrick (https://www.instagram.com/thelisafitzpatrick/) * YouTube @thelisafitzpatrick (https://www.youtube.com/@thelisafitzpatrick) * Facebook @thenewfeminineleader (https://www.facebook.com/thenewfeminineleader/) * LinkedIn - Lisa Fitzpatrick (https://au.linkedin.com/in/lisa-fitzpatrick-writes) Please Remember… This conversation is for education, information and discussion. It’s not a consultation. Every woman’s symptoms, medical history, relationships and preferences are different. If you are experiencing pain, recurrent urinary tract infections, vaginal dryness, pelvic floor symptoms, prolapse, incontinence or changes in sexual function, speak with your GP or a suitably qualified pelvic health professional like a dedicated and compassionate pelvic physiotherapist. Thank you to everyone who tuned into my live video with Lisa! And for joining us here on the recording. We hope you found it helpful and insightful. If there is some one in your life you think would benefit from it, please share it on now. That would be awesome. Thank you. Join me for my next live video in the app. See you then. Anita xx This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com (https://midlifeunfiltered.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

2. 

   30 Sept 2026

   Grey Divorce and the Use of AI.

   In midlife the changes are BIG. The rate of those divorcing over the age of 50 is at an all time high. Increasingly too, the ‘relationships’ we have with AI are becoming deeper and wider in application and in frequency. When it comes to Grey Divorce, AI’s role is also deepening, some may say becoming a dependence. As much as those conversations about your divorce, your relationship, your marriage you may be having with Claude, Chat GPT (name your preferred AI) seem helpful, they do come with certain risks you may not be aware of. That’s the focus of this podcast chat. Not to scare, to inform. For awareness. I sat down with Kiki Hart (aka Louise Cooper). Louise is a lawyer, accredited mediator, and someone who’s been through a divorce herself, to unpack where midlife, divorce and artificial intelligence are all colliding at once. I came away with a lot to think about, and I suspect you will too. In this episode… Grey divorce is real, and it’s us Kiki lead the conversation with some stats around divorce trends here in Australia (which are not that dissimilar to those in the US and elsewhere). Whilst divorce rates have remained reasonably steady overall it’s the divorces involving marriages of 20 years or more that have proportionally risen 20% in Australia since the 1980s. The shift is happening at the 50-plus stage of life. Some of the numbers we discussed: * Median age at divorce in Australia in 2025: 47.3 for men, 44.4 for women * 29% of Australian divorces are now ‘grey divorces’ (people 50+) * In the US, the rate of over-50s divorcing roughly doubled between 1990 and 2010. * Overall divorce rates are sitting near their lowest since the mid-1970s - it’s specifically midlife driving the trend upward, not divorce in general The HILDA data: love isn’t the problem, workload might be The newly released HILDA survey (the Household, Income and Labour Dynamics in Australia study), has tracked around 17,000 Australians annually since 2001. The latest release says: * 88% of women and 92% of men in long-term relationships report strong love for their partner * Men’s weekly housework hours: 12.8 hours in 2022 - unchanged from 2002 * Women’s weekly housework hours: 18.4 hours, about 44% more than men, on top of far more paid work than 20 years ago * 17% of men believed they were doing more than half the household load We had a bit of a laugh about the ‘did you notice what I did?’ phenomenon - the tendency for a small domestic contribution to be announced and then quietly waited on for praise. Women report slightly but statistically lower relationship satisfaction than men, and women are more likely to eventually initiate separation. Menopause, less f***s to give, and the Walkaway Wife We talked about the pattern Louise saw repeatedly in her mediation work, where one partner (usually the woman in a heterosexual relationship) is further along the journey to wanting to end the relationship than the other; often after years of trying to communicate that something was wrong. Years of being met with avoidance, dismissal, or ‘she’s just going through a phase.’ Midlife as a time of BIG change. At the confluence of the Menopause transition and post menopause years. Not to say it’s a cause of divorce. It is, however, a time when women often remove their willingness to keep performing a role that no longer fits. Less want for keeping the peace, to be the one that holds others and things together. A greater desire to spend that energy on themselves. These are a values shift. Where her grieving was done in advance, often well before asking for the divorce. [Menodivorce is an informal term used to describe a separation or divorce that happens during the menopause transition as women re-evaluate their long-term relationships and priorities.] Women 50+ now are of a generation that increasingly believes they’re allowed to want more than stability. Unlike the generation before them, when marriage was often regarded as a means for security and stability. The HILDA supports this too with more women of this generation in paid work and careers, whilst also doing the vast majority of the at home duties and parenting too. The Walkaway Wife is a term coined by clinical social worker and marriage therapist, Michele Weiner-Davis in 2008. A pattern (not a diagnosis) she named based on what she was consistently seeing in her therapy practice. Researchers have been calling this the demand-withdraw pattern for decades, one of the most replicated findings in marital communication research. [Interestingly, much of this research has been done on younger couples rather than older, married for longer, couples]. We also touched on how quickly this reality gets pathologised, including in the language of medicine itself. Hysterectomy shares its literal root with ‘hysteria’ both stemming from hystera, the Greek word for womb. An uncomfortable reminder of how long women’s midlife changes have been framed as a problem to be managed rather than a legitimate turning point. Hmmm. Hysteria aside, as women rethink their roles and what they want from the next chapter, many are turning not just to therapists or lawyers - but to AI. AI As A Confidant And As A Tool Our chat focused largely around these two distinct ways AI is showing up in grey divorce right now. AI as a confidant. People are using ChatGPT, Claude and similar AI platforms and chat bots as a sounding board to help process feelings, drafting hard messages and asking “am I being unreasonable here?” before ever raising it with a partner or their lawyer. Helpful, but it comes with risks – potentially serious ones depending on your circumstance. Risks you may never have seen coming. If AI conversations are used instead of legal counsel, it’s important to understand that they are not ‘privileged’(private and confidential) conversations, like those with a lawyer are. From a legal standpoint, anything that is mentioned in that chat is potentially discoverable, meaning that it could be used as evidence in divorce proceedings if subpoenaed – to be used in court. Your AI conversation (prompt) history can absolutely be used to show a party’s state of mind, intent, or hidden assets. AI can help you prepare - but never replace a lawyer, and assume anything you type could end up in court. Louise’s warning here was clear and practical: * De-identify everything. No names, addresses, or account details - anything you wouldn’t want surfacing in a legal dispute shouldn’t go in as a prompt (what you type in), in the AI conversation. * Keep prompts neutral and factual. State the situation, not your case for why you’re right. AI validation feels good but doesn’t prepare you for a real negotiation. And AI will validate your feelings. * Understand data retention. Deleting a chat from your screen doesn’t necessarily delete it from a provider’s servers. Temporary or incognito-style chat modes (like ChatGPT’s temporary chat) offer an extra layer of protection. But check each platform’s settings and turn off any option that allows your conversations to be used for model training. * Protect your legal privilege. Never feed advice from your own lawyer into an AI tool, even to test it. Once privilege is waived, it can’t be clawed back. It can be waived far more easily than you may realise, sometimes just by handing over a document or referencing advice in the wrong context. * Fact-check anything AI tells you about the law. It can get things wrong, or answer from the wrong jurisdiction entirely. AI as a tool built into the process Purpose-built platforms to help with divorce and mediation are on the rise. A fast-growing category of purpose-built platforms (with AI enabling them most probably). We ran through a few Australian examples like Amica (https://amica.gov.au/), Adieu (https://adieu.ai/) and Split Ways (https://splitways.com.au/). International options are also included in the Resources section below with active links for you. Louise’s article (https://substack.com/home/post/p-217491016) has more too. These free or cost effective tools are designed to inform and help in the division of property and assets including superannuation splitting which, for grey divorcees, can be a considerable asset to split. They can also assist in parenting allocations too. It’s surprising how many relationships even in this stage of life, involved parenting considerations. Some sites can be used as a couple whilst other are for single-sided assessments and information gathering. Some can help refer you on to mediators, counselors , lawyers or financial advisors. The risk of using AI instead of talking to your partner Drawing on Louise’s experience, we also talk about how turning to AI for the hard conversations rather than to your actual partner is its own problem. It’s not just avoidance, it becomes a third dynamic in the relationship, one that lets resentment build in the dark rather than getting things resolved. Where Grey Divorce and AI Could Be Heading We closed by looking a little further down the road: AI mediators are already emerging in commercial dispute settings in the US, and Louise expects family law won’t be far behind. Her concern is that mediation involves reading a room, sensing discomfort, and holding paradox in a way that’s genuinely hard to imagine AI replicating well. She predicts a future ‘second wave’ of work for humans helping people fix outcomes reached through AI-assisted processes that didn’t hold up legally or emotionally. Marrying an AI Slightly off core focus but driven by deep curiosity, I confessed on air that I’d actually asked Claude whether anyone had ever proposed marriage to it. I read its reply in the podcast. Whilst it was intended as a bit of fun, it’s not entirely a joke. Louise knows of cases where people are wanting to leave long-term marriages for an AI relationship, including a symbolic AI marriage conducted using AR (augmented reality) glasses. Final Thoughts As AI companionship becomes more normalised, could we expect this to intersect with grey divorce in ways none of us have fully reckoned with yet? What do you think? Let us know with a comment below. Maybe you’d prefer to ‘comment’ in our poll below: Thanks for being here. Both Kiki (https://kikihartwhatnow.substack.com/)and I hope you found it helpful and a perhaps a little eye-opening. Here is her brilliant article Grey Divorce, Now With Artificial Intelligence (https://substack.com/home/post/p-217491016). Well worth a read if this topic has your interest. We will be chatting again on the podcast soon. We look forward to having you join us then. If you know someone you think would benefit from watching/listening to this podcast chat, please send it on to them. That would be awesome. Thank you. Until next time. Anita xx Resources mentioned Government and general information * Amica (https://amica.gov.au) - Free, AI-assisted Australian government tool (Legal Services Commission of South Australia) for property and parenting agreements. Suggests a split based on relationship length, contributions, age, health and future needs, including superannuation. Non-binding agreement drafting from $297; draft consent orders on property from $990 (per the Attorney-General’s Department). AI-assisted separation tools mentioned * Split ways (https://splitways.com.au/) - a commercial fixed-fee separation service starting around $1,200, including lawyer review of consent orders. * Our Family Wizard (https://www.ourfamilywizard.com) - co-parenting app for shared calendars, expense tracking and documented communication; court-recognised across the US, Canada, UK, Australia and New Zealand. * AppClose (https://appclose.com) — similar co-parenting and communication app, free to use, also court-recognised in multiple countries including Australia. A general note on the international resources — Louise and I agreed the US, UK and Canada are likely ahead of Australia in this space. If you’re listening from overseas, it’s worth checking your own jurisdiction’s family law peak body website, or simply calling them, to find local equivalents. US - Amicable Divorce Network (https://www.amicabledivorcenetwork.com/) - The Amicable Divorce Network connects vetted professionals (globally) who believe in a solutions-focused approach to divorce outside of the court system. US (AI assisted tool)🔗 https://hellodivorce.com (https://hellodivorce.com) Founded in 2018 by California family law attorney Erin Levine, Hello Divorce is a “TurboTax-style” platform that walks people through completing their own divorce paperwork, now covering all 50 states, with optional on-demand access to lawyers, mediators, and financial experts by the hour rather than a full retainer. Its AI assistant Hallie, built in partnership with Personal AI, gives 24/7 answers based on verified, state-specific legal data — including local county rules — rather than generic AI knowledge. Around 6,000 users tested the beta, using it for questions on custody, financial disclosure, and divorcing during pregnancy. UK — Divorce-Online’s “Alex”🔗 https://www.divorce-online.co.uk/family-law-ai-help/ (https://www.divorce-online.co.uk/family-law-ai-help/)An AI-powered adviser built on ChatGPT technology, trained on current England and Wales family law since 2023. Answers questions on divorce proceedings, financial settlements, consent orders and child arrangements, in multiple languages, 24/7. It’s a private commercial service (Divorce-Online is the UK’s original online divorce provider, running since 1999), not government-backed like amica. Canada — Divorcepath🔗 https://www.divorcepath.com (https://www.divorcepath.com)A Calgary-founded (2020) Canadian family law platform using AI to analyse financial records and generate child/spousal support calculations, court forms and separation agreements. Notably, it’s available free on public access computers across all 30 Courthouse Libraries BC branches, making it the closest thing I found in Canada to a publicly accessible equivalent of amica — though it’s privately built rather than government-run. Europe (Netherlands) — Uitelkaar.nl🔗 https://uitelkaar.nl (https://uitelkaar.nl)Run by Justice42, a Dutch social enterprise, and the successor to the pioneering Rechtwijzer platform. Couples draft their own separation agreement online at their own pace, supported by a personal case manager and a specialist lawyer, with a 5-day free trial and government legal-aid subsidy eligibility checks built in. It’s structured guided dialogue rather than a generative AI chatbot, and a 2024 academic paper on the platform specifically proposed adding AI natural-language processing to detect conflict escalation as a next step — so it sits right at the edge of becoming what you’re describing, rather than fully there yet. Please Note: This conversation is general information and reflection, not legal or financial advice. Thank you to everyone who tuned into my live video! Join me for my next live video in the app. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com (https://midlifeunfiltered.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

3. 

   22 Sept 2026

   Squash: The World’s Healthiest Sport. With Caleb Johnson, squash pro and my coach.

   Squash is often called the world’s healthiest sport. In this episode of the Midlife Unfiltered podcast my squash coach Caleb Johnson joins me to unpack why. I also share my own return to the game after 30 years. Squash is on the rise again. Is it for you? The ball’s in your court 🙂 In this episode we talk about: * Caleb – as an Australian professional squash player, squash and fitness coach, runs a junior academy and squash advocate. * What makes squash different from most racquet sports - it has no net that separates players (for starters) and the benefits of that. * Racquet sports – in order of popularity * A brief history of squash and its evolution – the popular years and its rapid decline * Squash as an inclusion in the 2028 LA Olympics – and its rise again. * The health benefits of racquet sports in general * The physical health benefits of squash specifically: high calories burned (600–1,000 calories/hour), cardio challenging, muscles and bone benefits from multi-movements and multi-directional impacts – without the level of injury of other forms of sport * Tarek Momen vs. Rafael Nadal: a wild real-world comparison of match intensity – how tennis and squash compare. Not to knock tennis (we both love tennis) but to highlight the differences and impacts on health. * High intensity, ‘interval training’ nature of the sport PLUS endurance. * Brain and neural health benefits – squash is called ‘chess on legs’ – split second decision making and anticipation of where the ball is going next and where to place it. * Caleb shares a personal story about his friend with 7% vision who restored vision. through playing squash – he’s hoping it will be studied in the future. * Bone & Muscle health – how it helps our bones and muscles (and the study that shows this) * The ease to integrate it into life – doesn’t take up much time, can practice on your own (no balls to chase on the other side of the net!), build skills, play socially, competitively and it’s inexpensive. * Squash’s Olympic debut at LA 2028, and what it means for the sport’s future * The sport everyone’s Dad used to play – now it’s on the rise again. * How to start playing squash – as a new sport; * How to get back into squash again – the mind-body gap, and how to do it safely – people like me coming back to squash after 3 decades away (we are the risk group guys); warming up for as long as you play for starters. Here’s to squash in the 2028 in the LA Olympics and then 2032 in our home town of Brisbane, Australia. Get out there and start squashing in your local area. Unfortunately, our audio mucked up in the final minutes of our chat, sorry. Thank goodness for the subtitles! Find Caleb: Caleb Johnson Squash (https://calebjohnsonsquash.com.au/) - Instagram (https://www.instagram.com/calebjohnsonsquash), Facebook (https://www.facebook.com/people/Caleb-Johnson-Squash/61559807225620/), and website (https://calebjohnsonsquash.com.au/) Related Midlife Unfiltered episodes: * Bone Chatter: Strong Bones Are More Than Density (https://midlifeunfiltered.substack.com/p/bone-chatter-strong-bones-are-more) * Re-Entry in Midlife: Who You Were Before Kids (https://midlifeunfiltered.substack.com/p/re-entry-in-midlife-who-you-were) If you’d like a full deep-dive - history, global participation, the studies behind every claim, and more…keep reading below. The full story: I picked up a squash racquet when I was about 6. After 30 years since competing, I’m back playing squash for the health benefits I know it brings. Join Caleb Johnson, my fabulous squash coach and I as we explore this brilliant, unique racquet sport. It’s been called the #1 all-round healthiest sport and is often referred to as ‘chess on legs’. Meet Caleb. Caleb is a professional squash player and coach, currently ranked 311 in the world and #15 in Australia. He started playing at 14, (late by professional standards, where most competitors start at 4, 5, or 6) and became Australia’s #1 under-19 player by 18. He turned professional at 22. His goal…crack the top 100, and maybe, just maybe, an Olympic team spot in 2028. Alongside his own playing career, he coaches clients from age 5 to 85. Squash is different from other racquet sports. Unlike tennis, table tennis, pickleball, badminton, or padel, players share the exact same physical space. There’s no net that separates. That proximity is part of why relationships form so quickly in squash. That, and numerous other benefits. The numbers behind squash’s ‘healthiest all-round sport’ reputation. Racquet sports as a category are linked to notable longevity gains. Research suggests somewhere between roughly 4.7 and 9.7 years of added life expectancy; driven by a mix of social connection, cardiovascular demand and muscular endurance. But what sets squash apart within that category is its sheer continuous intensity. An hour of squash burns somewhere in the range of 600–1,000 calories (depend heavily on methodology, body weight and intensity). The sport that comes close is boxing and kickboxing, followed by jump rope and cross country skiing. The sports that match squash’s intensity all share the same signature. Minimal built-in rest, whole-body engagement and either explosive bursts or sustained continuous effort. Caleb shared stats on a first-round match played by Egyptian pro squash player Tarek Momen, lasting 97 minutes, versus Rafael Nadal’s tennis match, at 288 minutes. Nearly three times as long in duration yet statistically quite different. · Momen covered 5kms of ground versus Nadal’s 3.5km, · the ball was in play for 60% of Momen’s match compared to just 15% of Nadal’s. Squash delivers more physiological payoff in less little time giving great value for an hour of effort. Cardio, muscular, bone and calories burned. It’s basically interval training disguised as a game. Caleb described squash as mimicking high-intensity interval training - intense bursts within each rally, repeated across the match. And because it moves through multiple planes (forward, backward, diagonal, lateral), it puts squash in a rare category - high enough intensity to rival sports like rowing or boxing in calorie burn, without the single-plane repetitive strain that makes something like running so hard on ageing knees, or the contact-injury risk of combat sports. Squash is multi-directional, short bursts, lunges, steps and jumps, with endurance as the rallies typically keep the ball in play for much longer with gaps between points, less. With the chance of injury at the same level of intensity, lessened too (assuming the proper preparation pre-match as with all the other sports). Brain health. Because you’re tracking a small, fast-moving ball and making split-second tactical shot-play and positional decisions constantly (where do I need to be to return the shot, what shot to play, then immediately, where will my opponent send it back), there are significant neuroplasticity benefits. This is why squash is often referred to as ‘chess on legs.’ An extraordinary anecdote: vision restored. Caleb shared a story about a friend, Brian, who was legally blind in one eye and took up squash. He has restored functional vision in that eye over years of play, to the astonishment of his doctors. This is clearly as a remarkable personal anecdote, not an established or peer-reviewed medical finding. I haven’t been able to verify it against published research and neither has Caleb. We are not suggesting squash as vision treatment. It’s included here as a fascinating story, witnessed first hand by Caleb. Perhaps the research will turn up one day. A quick history of Squash and just how international this sport is. Squash has a longer pedigree than you may realise. It grew out of an older game called Royal (Real) Tennis then Rackets, which developed at England in the 1800’s. Students in Harrow School in the 1830s found that a punctured, ‘squashed’ rubber ball produced a softer, more strategic game than the hard-ball rackets they’d been playing and squash took shape from there. It spread through British public schools and then across the British Empire, which is why its heartlands today sit in places with strong historical ties to Britain: England, Egypt, Pakistan, India, Australia, and Malaysia, alongside the US and Canada. It’s global. Estimates put the number of players worldwide well into the tens of millions, and the professional tour, run by the PSA (Professional Squash Association), has over 1,200 registered players from more than 60 countries across five continents, competing in 250+ tournaments a year. Who’s dominating right now? It’s Egypt. Egyptian players currently hold the majority of world titles on both the men’s and women’s tours. Nour El Sherbini alone has won seven women’s world titles, and Egyptian men occupy most of the top of the current world rankings. It’s a changing of the guard with earlier eras belonging to Pakistan (Jahangir Khan’s staggering 555-match unbeaten streak in the 1980s, followed by Jansher Khan through the ‘90s) and to Australia, which has produced seven all-time world No. 1 players, including Geoff Hunt and Heather McKay, through its own golden era in the 1980s and early ‘90s. Australia’s story is a useful one for local listeners. Participation here has fallen a long way from its 1980s peak of roughly a million regular players to around 100,000 today. It is showing signs of a comeback, with new government funding and development programs tied directly to the Olympic announcement. Brisbane hosting a possible home Games in 2032 only adds to that momentum. With Caleb doing his bit to give it a healthy push along too. Where squash sits among racquet sports. Curious where Squash sits amongst other racquet sports? Here is the list from most popular (from a registered players perspective) to least: Tennis, table tennis, badminton, padel, squash, pickleball then racquetball. Questions you might be asking? Below are a couple of things that come up constantly when people are curious about squash: “Isn’t squash basically the same as racquetball?” No. They’re different sports, even though they look similar at a glance (both played solo or doubles, in an enclosed four-walled court, with a rubber ball). The key differences: squash uses a longer, narrower racket and a smaller, much less bouncy ball, while racquetball uses a shorter, wider racket and a larger, springier ball that rebounds off every surface, including the ceiling. Squash courts are smaller and the ceiling is strictly out of bounds, whereas in racquetball, the ceiling is fair game. Scoring differs too: squash is typically played to 11 points with a win by two requirement, while racquetball has its own separate scoring structure and serving rules (including a mandatory bounce before serving, which squash doesn’t have). Squash is also considerably older, originating in England in the 1830s, while racquetball was invented in the US in 1950 by Joe Sobek, who blended elements of squash, handball, and paddleball. “Is squash hard to learn?” The honest, consistent answer from coaches and beginners alike: it’s genuinely easy to pick up the basics, but takes time to master. Because the court has natural boundaries (the ball has to stay below the out-line and above the tin, but everything else is fair game), beginners get a surprisingly forgiving margin for error compared to a sport like tennis, where a slightly mishit shot sails out of bounds entirely. Most coaches recommend starting with a ‘beginner’ ball (marked with a blue or red dot, which bounces more and gives you more time to react) rather than the low-bounce ball used in competition, and sessions with a coach to build correct fundamentals early. Squash & my personal health story. This is where the episode became personal for me. I’ve been working to reverse my own osteoporosis through purposeful, loaded movement - gym work, reformer Pilates, and now, squash. Caleb referenced research showing that regular squash players have around 15% greater bone density in their playing arm compared to their non-playing arm, a finding that lines up closely with a well-known 1995 study in the Annals of Internal Medicine (linked below), which found the same effect in elite female tennis and squash players. This connects directly to something I explored in an earlier episode, Bone Chatter: Strong Bones Are More Than Density (https://midlifeunfiltered.substack.com/p/bone-chatter-strong-bones-are-more) . That bone health isn’t just about the density number on a DEXA scan, it’s about the quality and architecture of the bone itself. Osteocytes respond to complex, varied, multi-directional loading - twisting, lunging, sudden changes of direction. Exactly the stimulus that squash delivers. The largest mechanical loads placed on bone doesn’t comes from gravity or impact alone, they come from muscle contraction. When a muscle contracts forcefully, it pulls on the bone it’s attached to and that pull is the primary strain signal that triggers bone re-modelling. The explosive lunging and stepping in squash, the muscular effort is literally the mechanism producing the bone benefit. You can’t meaningfully get one without the other. Returning after decades away: the mind-body gap. Caleb and I talked candidly about what it’s like coming back to a sport you once played well, after a very long break. His advice: don’t chase the ‘glory days’ pace. Start with short sessions (like coached sessions), and take warm-up seriously. If you play for 30 minutes warm up for 30 minutes prior. I described it to him as the mind is willing, but the body’s got to catch up. My brain still ‘sees’ the shot and knows exactly where I should be on the court, but my legs, heart and lungs aren’t there yet. Caleb’s rule of thumb: “don’t play squash to get fit - get fit to play squash.” This return has been as much a lesson in patience and self-compassion as it has been in fitness, footwork and stroke play. The stuff I covered in another earlier episode, Re-Entry in Midlife: Who You Were Before Kids (https://midlifeunfiltered.substack.com/p/re-entry-in-midlife-who-you-were), on returning to old pursuits with a beginner’s mindset, on a familiar foundation. Final Thoughts. Squash isn’t just cardio for me, thought that’s a core motivation. It’s rebuilding physical and mental stamina, actively working the exact loading pattern my bones need. It’s quite a humbling experience, showing up as a beginner again inside a body that’s changed since I last played competitively. With a great coach showing me how, my confidence and fitness is slowly building. I can feel it. If movement is medicine, squash is the supplement that ticks so many boxes at once - cardio, muscle, bone, brain, and social connection. Squash is an exclusively indoor sport, so light and weather conditions don't matter. So you can’t use the weather as a reason not to. Is squash for you? The ball’s in your court :) Resources See how squash is played: to get that consistency, the tightness to the walls, the ‘nick’, the variation in shots and the stamina to last the long rallies…that’s the mastery. SquashTV (https://www.youtube.com/@squashtv) has many videos to showcase the sport. Here are a couple: On longevity - squash and racquet sport influences: * Oja et al. (2017) (https://pubmed.ncbi.nlm.nih.gov/27895075/) — British cohort study of 80,306 adults; racquet sports linked to a 56% reduction in cardiovascular mortality * Schnohr et al. (2018) — Copenhagen City Heart Study (https://pubmed.ncbi.nlm.nih.gov/30193744/) — 25-year Danish study; tennis (+9.7 years) and badminton (+6.2 years) life expectancy gains (note: squash itself wasn’t one of the sports tested in this particular study) * Forbes’ 2003 healthiest sports survey (https://www.squashplayer.co.uk/sp_latest/forbes_survey.htm) — expert-panel ranking that named squash the world’s #1 healthiest sport On squash-specific physiology impacts: * Ranchordas et al. (2024) — Physiological and Nutritional Considerations for Elite Squash: A Systematic Review (https://shura.shu.ac.uk/34486/1/Turner%20et%20al.,%20(2024)%20-%20Physiological%20and%20Nutritional%20Considerations%20for%20Elite%20Squash%20-%20A%20Systematic%20Review.pdf) * Squash players vs. runners — comparative endurance study (https://pubmed.ncbi.nlm.nih.gov/19417226/) On bone health: * Kannus et al. (1995) — Annals of Internal Medicine: bone mass in the dominant arm of tennis and squash players (https://pubmed.ncbi.nlm.nih.gov/7762910/) * Ducher et al. — Greater tibial bone strength in tennis players (https://pmc.ncbi.nlm.nih.gov/articles/PMC5982387/) * 5-year follow-up — bone gains maintained in female tennis and squash players (https://pubmed.ncbi.nlm.nih.gov/11204418/) * Schoenau — From mechanostat theory to the “Functional Muscle-Bone-Unit” (https://pubmed.ncbi.nlm.nih.gov/16172514/) — the physiological basis for why muscle-loading movement is the primary driver of bone-strengthening strain Practical / general resources: * Better Health Channel — Squash health benefits (https://www.betterhealth.vic.gov.au/health/healthyliving/squash-health-benefits) (Victorian Department of Health, approved by Sports Medicine Australia) * Smartplay — Preventing squash injuries (https://smartplay.com.au/facts-safety-tips-squash-injuries/) * ABC Health and Wellbeing — squash feature (https://www.abc.net.au/everyday/squash-physically-challenging-fast-and-sweaty-and-fun/11314354) * Squash Australia (https://www.squash.org.au/) * Squash & Racquetball Victoria (http://www.squashvic.com.au/) Related episodes from Midlife Unfiltered: * Bone Chatter: Strong Bones Are More Than Density (https://midlifeunfiltered.substack.com/p/bone-chatter-strong-bones-are-more) * Re-Entry in Midlife: Who You Were Before Kids (https://midlifeunfiltered.substack.com/p/re-entry-in-midlife-who-you-were) Find Caleb: Caleb Johnson Squash on his website (https://calebjohnsonsquash.com.au/), Instagram (https://www.instagram.com/calebjohnsonsquash), Facebook. (https://www.facebook.com/people/Caleb-Johnson-Squash/61559807225620/) Caleb is a Brisbane-based squash and fitness coach. Thank you for being here. If there is someone you think would enjoy it too, please share it on. That would mean a lot. Thank you to everyone who tuned into my live video! Join me for my next live video in the app. Anita xx This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit midlifeunfiltered.substack.com (https://midlifeunfiltered.substack.com?utm_medium=podcast&utm_campaign=CTA_1)

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