Why am I always tired? — and what’s really draining your energy

Starting a new job? How to succeed in your first 90 days

How do you make a great first impression in a new job? And what separates the people who thrive in their first 90 days from those who struggle? Starting a new role can be exciting, but it can also be overwhelming. Whether you're beginning your career, changing employers, stepping into leadership, or navigating a fully remote environment, the first few months can shape your success for years to come. In this episode of The Gen X/Z Exchange, Chris and Lily explore what it really takes to start a new job successfully. They dive into Michael Watkins' renowned 'First 90 Days' framework, Chris's experience of leading teams and changing roles throughout his career, as well as Lily's perspective having landed her first professional internship, plus there's advice from Chris' LinkedIn community. They unpack how to build confidence, credibility and momentum from day one. You'll learn: * How to create a learning agenda for your first 30 days in a new role * Three clues that help you quickly understand a company's culture * The four types of people you should identify and build relationships with early * How to secure early wins between from 30-60 days * What great employees and leaders do during days 60 to 90 to build trust and reputation * Four powerful problem-solving questions to ask when tackling new challenges * The biggest challenge facing employees in today's remote and hybrid workplaces * Five essential conversations to have with your manager at the end of your first 90 days Chris and Lily also compare the different concerns Gen X and Gen Z employees face when starting a new role and share the lessons that surprise them most. Whether you're starting your very first job, moving to a new organisation, or stepping into a leadership role, listen in and you'll discover how to navigate the first 90 days with confidence and set yourself up for long-term success. Hit play now and give yourself the best possible start. If this episode resonates, you might also find episode 14 from 3rd December 2025 useful: 'Gen X, Gen Z, Boomers & Millennials: Gabby Rosely decodes how the generations can all get along at work' 1.01 Lily's new job 2.05 Stats of the first 90 days 4.11 First 30 days - your learning agenda 7.31 Three clues to company culture 9.01 Four types of people to look for in the culture 11.30 30-60 days: how to secure early wins 15.05 60-90 days: building consistency and developing your reputation 15.35 For problem solving questions 17.28 Five mini conversations to have with your boss at 90 days 19.30 The biggest challenge being new and fully remote 22.27 Top concerns of Gen X & Gen Z starting a new job 28.21 Quick fire advice from our LinkedIn connections 31.03 Lily's key takeaways The Gen X/Z Exchange is a UK podcast exploring career change, purpose, wellbeing and modern life through honest conversations between a Gen X dad and his Gen Z daughter - helping you navigate life’s transitions with perspective across generations. Send us a voice message on Speakpipe! https://www.speakpipe.com/thegenxzexchange [https://www.speakpipe.com/thegenxzexchange] Connect with us: https://www.linkedin.com/in/chrisperkins172/ [https://www.linkedin.com/in/chrisperkins172/] https://www.linkedin.com/in/lily-perkins-8446a82bb/ [https://www.linkedin.com/in/lily-perkins-8446a82bb/]

Preview of upcoming episodes summer 2026

We don't have a full episode this week - there are two reasons for that you'll hear about in this preview. Instead, here's a sneak peek of some of the topics we have planned. If there are any others you'd like us to discuss, let us know! The Gen X/Z Exchange is a UK podcast exploring career change, purpose, wellbeing and modern life through honest conversations between a Gen X dad and his Gen Z daughter - helping you navigate life’s transitions with perspective across generations. Send us a voice message on Speakpipe! https://www.speakpipe.com/thegenxzexchange [https://www.speakpipe.com/thegenxzexchange] Connect with us: https://www.linkedin.com/in/chrisperkins172/ [https://www.linkedin.com/in/chrisperkins172/] https://www.linkedin.com/in/lily-perkins-8446a82bb/ [https://www.linkedin.com/in/lily-perkins-8446a82bb/]

Why am I always tired? — and what’s really draining your energy

“Why am I always tired?” — even when you’ve had a full night’s sleep? If you’re constantly exhausted, struggling with low energy, or feeling “tired and wired”, you’re not alone. And it might not be a sleep problem at all. In this episode of The Gen X/Z Exchange, Chris and Lily unpack why so many of us feel permanently drained — across both generations — and why the usual advice about sleep hygiene only scratches the surface. Drawing on personal experience, sleep science and the realities of modern life, they explore what’s really going on beneath the surface — from stress and overstimulation to how we’re structuring our days. You’ll learn: *  Why you can feel tired even after getting enough sleep  *  The difference between sleep debt and sleep pressure (and why it matters)  *  How stress hormones like cortisol keep you “tired and wired”  *  Why screens, alcohol and caffeine quietly disrupt your sleep quality  *  The surprising role of deep sleep in long-term brain health and dementia prevention  *  Why modern life is leaving us mentally exhausted but physically under-recovered  *  How to design your day to naturally improve energy and sleep  Chris and Lily also share practical ways to regain energy — from building real recovery time into your day to managing stress and creating routines that actually work in a busy, always-on world. Listen in and you’ll discover that constant tiredness isn’t just about sleep — it’s a signal about how you’re living. Hit play now to start designing a life that gives you energy back. If you enjoy this episode, you might also want to dive into our episode on overcoming procrastination from 5th Nov 2025 or life design from 22nd Apr 2026. 0.52 Why are we all feeling tired all the time? 1.48 What do we mean by tiredness? 2.36 The basics of sleep 4.26 Sleep debt 5.15 The physiology of sleep - hormones and chemicals 8.30 Sleep and your long-term brain health 11.39 The effect of perimenopause & menopause on sleep 14.56 The hidden causes of constant tiredness 18.36 Why your tiredness is about your daytime, not just bedtime 19.39 Fatigue with modern life 20.40 The first of 3 things you can do to overcome being tired all the time 21.43 Sleep debt versus sleep pressure 25.15 The second thing we can do to overcome tiredness 28.47 the third thing to address constant fatigue 34.24 Things you can do this week to improve your energy levels 35.03 Our takeaways The Gen X/Z Exchange is a UK podcast exploring career change, purpose, wellbeing and modern life through honest conversations between a Gen X dad and his Gen Z daughter - helping you navigate life’s transitions with perspective across generations. Send us a voice message on Speakpipe! https://www.speakpipe.com/thegenxzexchange [https://www.speakpipe.com/thegenxzexchange] Connect with us: https://www.linkedin.com/in/chrisperkins172/ [https://www.linkedin.com/in/chrisperkins172/] https://www.linkedin.com/in/lily-perkins-8446a82bb/ [https://www.linkedin.com/in/lily-perkins-8446a82bb/]

What should I do with my life? Charlie Rogers on a smarter way to build a career at any age

What should you do with your life - when there’s no clear path to follow? Whether you’re just starting out or rethinking your direction later in life, figuring out what comes next can feel overwhelming - especially when traditional career paths no longer seem to fit. In this episode of The Gen X/Z Exchange, we're joined by Charlie Rogers, author of Undefinable Life Design, to explore a different way of thinking about careers, purpose and progression. Charlie introduces the idea of the “Undefinable Ascent” - a more flexible, personalised approach to building a life and career that doesn’t follow a conventional path, but still leads to meaningful and sustainable success. You’ll learn: *  How to figure out what you want to do with your life - at any age  *  Why traditional career paths don’t work for everyone anymore  *  How to find a 'good enough' job when you’re starting out  *  What it means to develop a Signature Expression that AI can’t replace  *  How to combine your skills and interests in the 'Semi-professional zone'  *  How to avoid comparing yourself to others on more conventional career paths  *  Ideas to rethink your direction without blowing up the life you’ve already built  We also reflect on how Charlie’s framework applies across generations - from figuring things out in your 20s to redefining what comes next in your 40s or 50s - and we share our own ideas on our 'golden threads' and next steps. Listen in and you’ll discover a more flexible, realistic way to think about your career - one that works with who you are, not against it. Hit play now and start designing a life that actually fits. Contact Charlie here: https://www.undefinablelifedesign.com/ Buy the book here: https://www.amazon.co.uk/undefinable-life-design-unique-sustains/dp/1919392300/ 0.49 Introduction to Charlie 3.00 What is an 'Undefinable'? 3.43 The Undefinable Ascent explained 9.30 Mapping your interests 12.10 Finding a 'good enough' job to start with 16.58 How to develop your Signature Expression that AI can't replace 18.15 The semi-professional zone and how to combine your strengths in unique ways 19.50 Parallels between people in the 20s and 40s/50s 21.21 How to stop comparing yourself to others taking a more conventional route 25.45 How to break out of the conventional career ladder without blowing everything up 29.19 The Energy Toolkit: managing your energy - do you need a holiday or a midlife rethink? 31.33 How to combine your skills in the semi-professional zone 34.22 Your Golden Thread 35.03 Choosing your next mountain 39.30 Charlie asks us what we think our Golden Threads are 41.55 The importance of having someone to work with on your ascent 42.50 Contacting Charlie and getting the book The Gen X/Z Exchange is a UK podcast exploring career change, purpose, wellbeing and modern life through honest conversations between a Gen X dad and his Gen Z daughter - helping you navigate life’s transitions with perspective across generations. Send us a voice message on Speakpipe! https://www.speakpipe.com/thegenxzexchange [https://www.speakpipe.com/thegenxzexchange] Connect with us: https://www.linkedin.com/in/chrisperkins172/ [https://www.linkedin.com/in/chrisperkins172/] https://www.linkedin.com/in/lily-perkins-8446a82bb/ [https://www.linkedin.com/in/lily-perkins-8446a82bb/]

How to stop people pleasing - and say no without feeling guilty

Do you ever say yes when you mean no — just to avoid awkwardness, conflict, or disappointing someone? If so, you’re not alone. People pleasing is far more common than we think — and it can shape our work, relationships and sense of self. In this episode of The Gen X/Z Exchange, we unpack our own experiences of people pleasing, why it happens, and what it’s really costing us when we constantly prioritise others over ourselves. Together, we explore how social conditioning, fear of confrontation and the desire to be liked can lead us to overcommit, over-explain and ignore our own needs — often without even realising it. You’ll learn: *  What people pleasing really is — and why so many of us fall into it  *  Why fear of being seen as “difficult” keeps us stuck saying yes  *  How social conditioning (especially for women) shapes this behaviour  *  The hidden cost of overcommitting and ignoring your own needs  *  How to say no at work and in life without feeling guilty  *  Why over-explaining undermines your boundaries — and what to say instead  *  Practical ways to set healthier boundaries without coming across as uncaring  We also challenge each other to change our own behaviour — sharing simple, realistic ways to become more intentional with your “yes” and more confident with your “no”. Listen in and you’ll discover how to stop defaulting to people pleasing, start setting boundaries, and make choices that work for you as well as everyone else. Hit play now and take the first step towards saying what you really mean. 1.00 Our own experience with people pleasing 2.24 A definition 2.55 How many of us in the UK say we're people pleasers 3.35 Why our fear of confrontation should not be perceived as being difficult 3.47 social conditioning for women and more stats on why we should be comfortable setting boundaries 5.28 The impact of saying yes when we mean no 6.00 How the problems arise 9.55 Giving yourself breathing space 10.55 Things we can do to change our behaviour 13.55 How to say no at work 16.54 How to stop over-explaining 18.15 Setting healthy boundaries without coming across as a flake or uncaring 20.00 How to be more intentional with your yes's 20.34 Challenging each other to get better at this 24.40 Our takeaways The Gen X/Z Exchange is a UK podcast exploring career change, purpose, wellbeing and modern life through honest conversations between a Gen X dad and his Gen Z daughter - helping you navigate life’s transitions with perspective across generations. Send us a voice message on Speakpipe! https://www.speakpipe.com/thegenxzexchange [https://www.speakpipe.com/thegenxzexchange] Connect with us: https://www.linkedin.com/in/chrisperkins172/ [https://www.linkedin.com/in/chrisperkins172/] https://www.linkedin.com/in/lily-perkins-8446a82bb/ [https://www.linkedin.com/in/lily-perkins-8446a82bb/]