Podcast
The Forties Formula
Hosted by Amanda Lim & Jasmin Dhillon · EN
Welcome to The Forties Formula — an award-winning podcast named Best Health & Wellness Podcast in Asia 2025, Podcast of Impact at The Makers & Shapers Awards 2026 and proudly featured by CNA as one of Singapore’s best podcasts for women.
We blend science, soul, and a little bit of sass to help you thrive in your forties and beyond.
Meet your hosts:
Jasmin Dhillon — health strategist at Eat with Jasmin, mum of three boys, and forever curious about what it really takes to feel good in this season of life.
Amanda Lim — metabolic health coach, director at LIFT Clinic, and mom to three littles, here to help you ditch the fluff and get real about kicking a*s in your forties.
Free Resource for Women in Their 40s
Download our free Forties Formula E-book — your guide to feeling clearer, stronger, and more energised in midlife.
52episodes
Episodes
Newest firstAll episodes
My Mom Got Cancer From HRT - Here's Why I Still Recommend It | The Forties Formula in Focus
3d ago00:05:46Tap to summarizeThe Power of Hormones, Lifestyle & Self Compassion in Women's Health in Their 40s This is a clip from The Forties Formula in Focus with hosts Jasmin Dhillon and Amanda Lim with @drolivialesslar . It focuses on navigating women's health in midlife, especially addressing hormonal changes during perimenopause, the influence of lifestyle, and the importance of self-compassion. Challenge outdated narratives and highlight practical strategies to thrive in your 40s and beyond. In this episode: - How hormone replacement therapy (HRT) has evolved and its neuroprotective benefits - Common misconceptions around HRT and breast cancer fears - The significance of early intervention during perimenopause within a therapeutic window - The impact of lifestyle factors like protein intake, movement, and grounding on health outcomes - The role of interoception, intuition, and validating women's pain and experience - Understanding mental and emotional resilience as a key pillar for thriving in midlife - The influence of social media, cultural conditioning, and intergenerational trauma on body image and health - The potential of wearable technology to support, not replace, bodily awareness Timestamps: 0:00 HRT and breast cancer risk explained 0:28 HRT today vs old hormone therapy differences 0:56 Why you need an informed HRT doctor 1:26 Estrogen benefits for brain, immunity and hormones 1:56 Perimenopause symptoms caused by low estrogen 2:22 Why midlife symptoms are all connected 2:52 HRT myths and breast cancer fears explained 3:14 Early perimenopause symptoms and misdiagnosis 3:43 Premature ovarian failure and hormone therapy decision 4:07 Best time to start HRT and why timing matters 4:27 ADHD, autism and hormones in perimenopause (2E women) 4:57 Hormone imbalance risks and long-term health impact Connect with Dr. Olivia Ly-Lesler: https://www.instagram.com/drolivialesslar/ Connect with Amanda & Jasmin: https://www.instagram.com/thefortiesformula/ Jasmin Dhillon - https://www.instagram.com/eat.with.jasmin Amanda Lim - https://www.instagram.com/coachamandalim This episode emphasizes that thriving in your 40s is about understanding one's body, embracing the full spectrum of hormonal health, and practicing kindness toward oneself. The conversation invites women to reframe aging as an opportunity for growth, resilience, and love.
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Emotionally Available Fatherhood: What Dads Need to Know | The Forties Formula
1w ago00:52:18Tap to summarizeIn today’s episode of The Forties Formula, Jasmin Dhillon and Amanda Lim sit down with counselor, walk-and-talk therapist, and self-described "Dad in Progress," Simon Parkin.Motherhood isn't just exhausting because of sleepless nights. It's exhausting because of the invisible load—the planning, organizing, remembering, and emotional labor that keeps families running behind the scenes. While many fathers are showing up more than ever before, many mothers still find themselves carrying responsibilities that often go unseen and unacknowledged.In this honest Father's Day conversation, Simon shares what emotionally available fatherhood really looks like, why communication often breaks down after children arrive, and how helping men become better partners and fathers can improve the wellbeing of the entire family.In this conversation, we explore:• The invisible load and why it creates resentment in relationships• Why many fathers genuinely don't see the mental load mothers carry• How communication changes after children and what couples can do about it• The impact of childhood experiences on parenting styles• Why men need safe spaces to talk about fatherhood and mental health• Simon's philosophy of being a "Dad in Progress"If you've ever felt alone inside motherhood, overwhelmed by the mental load, or frustrated that your partner doesn't seem to understand everything you're carrying, this episode is for you.Chapters:00:00 | The Invisible Load Mothers Carry01:48 | Meet Simon Parkin04:29 | Why Dads Feel Pressure To Get Fatherhood Right08:39 | Why Mothers Become Resentful12:18 | Dads Don't See The Mental Load16:14 | Communication After Kids23:43 | Walk-And-Talk Therapy27:24 | Parenting Across Cultures33:11 | The Haircut Story Every Parent Needs To Hear37:01 | Why Men Don't Open Up42:09 | The Hidden Struggles Of Fathers47:19 | Happy Spouses, Happy Houses49:09 | Simon's Fatherhood FormulaAbout your hosts:Jasmin Dhillon is an Integrated Health Strategist and Health Coach helping women in their 40s navigate gut health, hormones and nutrition.https://www.instagram.com/eat.with.jasmin/Amanda Lim is a Metabolic Health Coach focused on helping women build strength, confidence and long-term health.https://www.instagram.com/coachamandalim/?hl=enAbout the Guest:Simon Parkin is a counselor, walk-and-talk therapist, fatherhood advocate, and founder of Dad In Progress. Through his work, he helps men, fathers, and families build stronger relationships through communication, emotional awareness, and intentional parenting.Support the podcast:If you enjoy these conversations, subscribe and share with someone who needs to hear this. You can also support the show by "Buying Us a Coffee":https://buymeacoffee.com/thefortiesformulaThank you to our sponsors:Love Indus:Use code TFF for 21% offhttps://loveindus.com
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Top 5 Menopause Health Risks in Women | The Forties Formula In Focus
1w ago00:07:06Tap to summarizeMenopause changes far more than your symptoms. In this episode, lifestyle medicine doctor Dr Sundus Hussain Morgan explains the silent health risks that arrive as oestrogen falls — to your heart, your bones, your brain and your metabolism — and how women in their forties can prevent and manage them.Dr Sundus walks through the six pillars of health — nutrition, movement, sleep, stress, social connection and reducing harmful substances — with practical guidance on eating for menopause: a whole-food, plant-based diet rich in calcium, vitamin D, fibre and phytoestrogens. She clears up the common myths around phytoestrogens and perimenopause weight gain, and explains why strength training becomes non-negotiable in this decade.CHAPTERS:00:00 Understanding Menopause and Its Risks01:57 The Six Pillars of Health07:01 Nutrition: Key Components for Women in Their 40s07:06 The Importance of Strength TrainingIf your health concerns have ever been dismissed by a doctor, here's what to do next 👉 https://thefortiesformula.com/scriptWant to start making changes today? Download our free ebook to begin building healthier lifestyle habits 👉 https://thefortiesformula.com/free-e-books⏱️ Get tested. Eat for your bones and heart. Train for strength. Small lifestyle changes in your forties decide how you age for the next forty years.🎙️ The Forties Formula — health, hormones and real talk for women in their 40s Hosted by Amanda Lim & JasminConnect with us Instagram: https://www.instagram.com/thefortiesformula/ Amanda: https://www.instagram.com/coachamandalim/ Jasmin: https://www.instagram.com/eat.with.jasmin/Our guest — Dr Sundus Hussain Morgan Profile: https://www.imc-healthcare.com/doctors/dr-sundus-hussain-morgan/ Instagram: https://www.instagram.com/lifestyledocsingapore/menopause, menopause symptoms, perimenopause, perimenopause weight gain, menopause and heart health, menopause bone health, menopause brain health, menopause metabolic health, lifestyle medicine, six pillars of health, how to lose weight in perimenopause, perimenopause diet, eating for menopause, menopause wellness, menopause support, menopause signs, stages of perimenopause, estrogen decline, women's health over 40, women in their forties, strength training menopause, phytoestrogens, calcium vitamin D bone health, menopause anxiety, Dr Sundus Hussain Morgan, lifestyle doctor Singapore, The Forties Formula
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Birth Control After 40: The Risks Nobody Talks About | The Forties Formula
2w ago00:47:59Tap to summarizeIn today’s episode of The Forties Formula, Jasmin Dhillon and Amanda Lim sit down with attorney, healthcare privacy expert, entrepreneur, and mother of three, Lauren.In this conversation, we explore:• The hidden risks women should understand before starting birth control in midlife• Why women's health research still leaves many unanswered questions• The emotional impact of chronic illness and losing your former identity• How Lauren went from a wheelchair to rebuilding her independence• Integrative medicine, recovery, and finding answers beyond conventional care• The role of therapy, gratitude, and mental resilience during health crises• Raising empathetic children while living with an invisible disability• How illness transformed her marriage, priorities, and definition of successIf you've ever felt frustrated by your body, struggled with your health, or wondered how to move forward when life doesn't go according to plan, this episode is for you.Chapters:00:00:00 | The Health Crisis That Changed Everything00:02:45 | Meet Lauren00:03:44 | The Symptoms Nobody Expected00:06:18 | The ER Visit & Blood Clot Diagnosis00:08:09 | Brain Fog, Fatigue & Losing Independence00:09:51 | Migraines, Birth Control & Risk Factors00:12:29 | Going Back On The Pill After 15 Years00:14:25 | What Would You Do Differently For Your Daughters?00:17:09 | Integrative Medicine & Looking Beyond Conventional Care00:19:35 | Researching Medical Evidence In The Age Of Information00:21:02 | The Recovery Protocols That Helped Most00:24:39 | Grieving The Loss Of Your Former Self00:30:11 | Why She Isn't Using Hormone Replacement Therapy00:32:58 | Explaining Chronic Illness To Young Children00:37:11 | Marriage, Caregiving & Family Support00:40:35 | Regaining Independence After Two Years00:42:36 | Redefining Success After Chronic Illness00:45:50 | Lauren's 40s Formula00:47:09 | Final ThoughtsAbout your hosts:Jasmin Dhillon is an Integrated Health Strategist and Health Coach helping women in their 40s navigate gut health, hormones and nutrition.https://www.instagram.com/eat.with.jasmin/Amanda Lim is a Metabolic Health Coach focused on helping women build strength, confidence and long-term health.https://www.instagram.com/coachamandalim/?hl=enAbout the Guest:Lauren is an attorney, healthcare privacy specialist, entrepreneur, and mother of three whose life changed dramatically after a near-fatal pulmonary embolism. Through her recovery journey, she has become a passionate advocate for greater awareness around women's health, informed decision-making, and redefining success in the face of adversity.Support the podcast:If you enjoy these conversations, subscribe and share with someone who needs to hear this. You can also support the show by "Buying Us a Coffee"https://buymeacoffee.com/thefortiesformula
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Sleeping Pills vs CBTI: Which Really Fixes Insomnia? | The Forties Formula in Focus
2w ago00:10:06Tap to summarizeIf you’ve been relying on melatonin or considering sleeping pills, this episode challenges everything you think you know about fixing insomnia. We dive into Cognitive Behavioral Therapy for Insomnia (CBT-I), a science-backed, first-line treatment recommended by leading sleep organizations.You’ll learn why sleep issues in midlife aren’t just about hormones and why most women are never told about this powerful alternative. This episode breaks down how your thoughts, habits, and behaviors may be keeping you awake and how to reset them.If you’re tired of being tired, this is where things change.In This Episode:- CBT-I is the first-line treatment for chronic insomnia, not medication- Sleep problems are often driven by behavioral and cognitive patterns, not just hormones- Most women are never offered CBT-I, despite strong medical backing- Sleeping pills treat symptoms—but don’t fix the root cause- Small changes in how you think about sleep can dramatically improve sleep qualityHosted by Jasmin Dhillon and Amanda LimConnect with Amanda & Jasmin: https://www.instagram.com/thefortiesformula/Jasmin Dhillon - https://www.instagram.com/eat.with.jasminAmanda Lim - https://www.instagram.com/coachamandalim
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The Biggest Fat loss Mistake Women Make in Perimenopause | The Forties Formula
3w ago01:00:29Tap to summarizeIn today’s episode of The Forties Formula, Jasmin Dhillon and Amanda Lim sit down with fitness coach and ProCoach Gym co-founder Sara Mae Garcia.If you've ever blamed hormones, age, or a slowing metabolism for your lack of progress, this conversation might challenge everything you think you know. Sara shares the simple habits that have helped her stay strong and healthy at 47, why most women don't need more cardio, and what it really takes to build muscle, lose fat, and feel confident in midlife.In this conversation, we explore:• Why consistency matters more than motivation• The biggest mistakes women make with fat loss after 40• Strength training, protein, and the truth about body recomposition• Why the scale isn't the best measure of progress• The hidden downside of physique competitions and extreme dieting• Sara's personal experience with perimenopause and changing hormonesIf you're tired of quick fixes and ready for a more sustainable approach to fitness, this episode is for you.In this episode:00:00:00 | Meet Sara Mae00:04:45 | The Real Fitness Secret00:08:56 | Do You Need Cardio?00:11:07 | Stop Going Through The Motions00:14:08 | The Dark Side Of Being Lean00:18:18 | Fat Loss Without Misery00:20:58 | How Long Does It Really Take?00:24:57 | Why The Scale Lies00:27:48 | What's Really Holding You Back00:31:16 | The Hyrox Reality Check00:33:33 | How Much Protein Do You Need?00:37:15 | The Perimenopause Wake-Up Call00:43:13 | Fitness Obsession & Mental Health00:45:15 | Menopause, Confidence & Body Image00:48:49 | Fitness Trends: Worth It Or Not?00:52:31 | Fasting After 4000:56:54 | Why Undereating Keeps You StuckAbout your hosts:Jasmin Dhillon is an Integrated Health Strategist and Health Coach helping women in their 40s navigate gut health, hormones and nutrition.Amanda Lim is a Metabolic Health coach focused on helping women build strength, confidence and long-term health.Support the podcast:If you enjoy these conversations, subscribe and share with someone who needs to hear this. You can also support the show by "Buying Us a Coffee" https://buymeacoffee.com/thefortiesformula Thank you to our sponsors:The Meat Club: Use code TFF20 for $20 off your first orderLove Indus: Use code TFF for 21% off
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Build Muscle, Fix Your Metabolism: What Scientists Found | The Forties Formula In Focus
3w ago00:05:26Tap to summarizeMetabolic health, muscle health, strength training for women over 40, menopause metabolism, insulin resistance in women, and why muscle is critical for longevity.In this clip from The Forties Formula, hosts Jasmin Dhillon and Amanda Lim speak with Associate Professor Reshma Merchant, Head and Senior Consultant of Geriatric Medicine at the National University Hospital Singapore.Many women believe metabolism slows simply because of age. But emerging research shows that muscle plays a much bigger role in metabolic health than most people realise.Professor Merchant explains why muscle is actually an endocrine organ, how it influences the brain, liver, insulin sensitivity, and fat metabolism, and why protecting muscle mass is one of the most important things women can do in midlife.The conversation also explores how lifestyle habits — including movement, protein intake, and sleep — influence not only our own health, but the health habits our children learn at home.▶️ Click here for the full episode: https://youtu.be/IslDmtXNTF0🎧 Search for The Forties Formula wherever you get your podcastsHosted by Jasmin Dhillon and Amanda LimChapters00:00 Why women should care about metabolic health 00:04 Muscle is an endocrine organ 00:18 How muscle affects the brain and liver 00:32 Muscle’s role in reducing visceral fat 00:45 Why everyone should care about muscle health 01:00 “Your brawn feeds your brain”01:34 Muscle, insulin resistance and weight gain 02:18 The more muscle you have, the more carbs you can eat 02:53 Prevention across the life cycle 03:32 Why family lifestyle habits matter 04:08 Teaching kids healthy habits 04:16 Lifestyle vs genetics 05:04 Why sleep matters for metabolic healthKeywordsmuscle health women over 40 metabolic health women strength training menopause muscle endocrine organ prevent insulin resistance women longevity health women healthy aging women protein and muscle health midlife metabolism women's health podcast
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Is Your Bra Causing Your Headaches? The Bra Fitting Guide For Women In Perimenopause
4w ago01:01:44Tap to summarizeIn today’s episode of The 40s Formula, we sit down with Caroline Warren, founder of Supporting Eve, Singapore’s specialist bra fitting boutique. Caroline is a UK-trained professional bra fitter with certifications in bra fitting, sports bra fitting, and post-surgery fittings for breast cancer survivors. She also holds a certification in sports bra fitting and breast biomechanics, drawing on research from the University of Portsmouth.Most women are walking around in the wrong sized bras, not a little off, but significantly off. In this eye-opening conversation, we unpack the real reasons why 80-95% of women wear ill-fitting bras, the surprising health impacts (headaches, neck pain, posture issues), and how a proper fit can transform how you feel every single day. From pregnancy and postpartum changes to perimenopause and menopause, Caroline shares practical, no-nonsense advice every woman in her 40s needs to hear.In this conversation, we explore:• Why most women (including Olympians) are in the wrong bra size• The tell-tale signs your bra doesn’t fit, and the simple checks you can do today• How to properly put on a bra (the “swoop and scoop” technique)• Best bras for different body types, lifestyles, and breast shapes• Sports bras, why they matter more than you think and what to look for• Body changes through pregnancy, breastfeeding, menopause, and beyond• Caroline’s personal journey through early menopause at 38If you’ve ever felt uncomfortable in your bra, dealt with back/neck pain, or just accepted that “bras are just uncomfortable,” this episode is a game-changer.Chapters:0:00 — Precap2:34 — Episode Begins2:46 — Caroline Warren’s journey + first bra stories5:46 — Statistics: 80–95% of women wear the wrong bra size8:23 — Problems caused by ill-fitting bras (pain, posture, migraines)11:36 — Why we were never taught proper bra fitting12:46 — What to expect in a professional bra fitting (fit by sight)15:44 — Key checks: Band support, gore placement, straps16:21 — Band vs Cup relationship explained18:19 — Real example: From 38D to 30GG33:04 — How to correctly put on a bra (Swoop & Scoop)23:29 — Bra recommendations for different body types26:12 — Cut & sew, molded, balcony, plunge explained35:00 — How long should a bra last?35:40 — Sports bra fitting & breast biomechanics51:05 — Hot or Hype: Common bra myths55:32 — Caroline’s personal menopause journey at 3857:21 — Life transitions where you should get refitted59:57 — Where to find Supporting Eve + final thoughtsVISIT SUPPORTING EVE📍 Cluny Court Shopping Mall, Bukit Timah, opposite Botanic Gardens MRT Station, Second Floor🕐 Open seven days a week, 10am — 7pm🌐 supportingeve.sg
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May 2400:11:10Tap to summarizeIf you are in your 40s and noticing changes in your body that nobody warned you about, this clip from our THE FORTIES FORMULA IN FOCUS on women's health is for you. Dr. Jesshirin Sidhu, GP and sexual health specialist at InSync Medical, breaks down exactly what happens to vaginal health during perimenopause and menopause — and what you can actually do about it. From why you get low estrogen and how it causes vaginal dryness, to which lubricants are safe, to emerging treatments like vaginal lasers and hyaluronic acid, this is the conversation most women never get to have with their doctor. We cover why vaginal dryness is not just a menopause problem, how to choose lubricants without harmful parabens or glycerine, why topical estrogen and testosterone are underused and underprescribed, what lasers and hyaluronic acid treatments can do for women with severe dryness, safe home remedies that actually work, and why birth control pills could be killing your libido right now. This is practical, clinical, and completely judgement-free. 🎙️ Guest: Dr. Jesshirin Sidhu 🏥 InSync Medical Women's Health: https://www.insyncmedical.sg/womens-health/ 📲 Follow InSync Medical: https://www.instagram.com/insyncmedical.sg 📖 Get our free ebook: https://preview.mailerlite.io/preview/2156555/sites/185865618324457283/the-forties-formula-with-amanda-jasmin-wn3zmn 📲 Follow us: https://www.instagram.com/thefortiesformula Watch the full conversation here: https://youtu.be/0N8brGgHt7M?si=qGYVV05hZW-16GQq Chapters 00:00 — Why estrogen depletion changes everything down there 01:22 — Vaginal dryness — what is actually happening and why it is not just a menopause issue 02:20 — Lubricants and moisturisers — what to use and what to avoid 03:08 — Parabens, glycerine and why your lubricant choice matters more than you think 04:32 — Hyaluronic acid for vaginal hydration — how it works 05:45 — Topical estrogen and testosterone — what most doctors are not prescribing 06:41 — Birth control pills and libido — the testosterone connection 07:05 — Vaginal lasers — who they are for and how they work 09:51 — Safe home remedies including coconut oil and olive oil Tags perimenopause, vaginal dryness, menopause symptoms, women over 40, vaginal health, hormonal changes, estrogen depletion, lubricants for menopause, vaginal moisturizer, topical estrogen, testosterone women, hyaluronic acid vaginal, vaginal laser treatment, perimenopause symptoms, women's sexual health, libido women 40s, birth control libido, forties formula, healthy aging women, menopause relief, intimate health women, midlife women health, menopause treatment, insync medical
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Why Walking Away From Your Career Might Be the Most Powerful Decision You Make in Your 40s
May 2000:41:02Tap to summarizeLeadership advisor and author Sally J Clarke joins the Forties Formula to explore the strategic — not emotional — decision to walk away from a role, title or career that no longer fits. Drawing from her book with co-author Deborah Overdeput, Walk Away: Step Out to Step Up, Sally shares real stories of women who rebuilt careers and companies by first stepping out of the wrong ones. The conversation covers the moment you know it's time to leave, how to use fear as a growth signal, what integrity capital means for your career and relationships, and why your health is always the variable that wins.CHAPTERS:00:00 | The Career Advice Women Ignore02:54 | The Quiet Sign You’re In The Wrong Life05:51 | Why Fear Might Mean You’re On The Right Path08:39 | The Success Trap That Drains Women12:09 | The Currency More Valuable Than Money22:17 | Why Ambitious Women End Up Exhausted25:40 | When Success Starts Costing Your Health28:18 | Why “Strong Women” Keep Breaking Down30:32 | The Mindset Shift That Changes Careers38:19 | What To Do When You Feel Lost In Midlife40:06 | Why Doing Less Can Change Your Life🔗 RESOURCES & LINKSOur free ebook - https://preview.mailerlite.io/preview/2156555/sites/185865618324457283/the-forties-formula-with-amanda-jasmin-wn3zmnBuy me a coffee for $5 a month we answer your questions. https://buymeacoffee.com/thefortiesformulaThank you to our sponsors:Love, Indus – get 21% off luxury skincare with code TFF https://loveindus.com/The Forties Formula Podcast → https://thefortiesformula.com/life purpose self reflection career crisis career growth
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