Emily is leaving. So Nicola has joined the podcast. But she's leaving too, in a way.

We're back with an episode all about making changes and moving on. And we'll temper the thrill of making and seizing opportunities that take us away from what we know, with the knowledge that sometimes it's worth hanging on to what you already have. We have a wide ranging discussion about the value of new starts, why you might want to stay somewhere for longer and how to weigh up our options.

We say goodbye to Emily who helped to devise our format, and has been a huge part of its success. And we say hello to Nicola, who's been a strong supporter since the start. And, never one to miss an opportunity to hit you over the head with a metaphor, Richard uses his favourite TV programme to illustrate the point by recreating a famous "regeneration" scene.

If you’ve enjoyed this episode, please rate our podcast and leave reviews in places like Apple Podcasts and Podchaser. Also tell your family, tell your friends, tell your colleagues and random strangers in the street. But if you didn’t like it, don’t tell a soul.

You can find us on our website: https://ifhurtnot.work

Our LinkedIn page is: linkedin.com/company/ifhurtnotwork

Twitter: @IfHurtNotWork

Email: ifhurtnotwork@gmail.com

Our fantastic cover art was designed for us by Bea Garrido. She's a really talented artist, who listened to what we wanted to do with the podcast and then stepped us through a series of concepts until we found the one we really liked. Thanks Bea. You can find her on Twitter using @BeaGarrido00, where she's recently posted some remarkable paintings of characters from Richard's other passion, Doctor Who.