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.
67episodes
Episodes
Newest firstAll episodes
Body Language in Your 40s: How to Be Seen as Confident Without Performing
Feb 400:56:09Tap to summarizeMost women are judged within seconds of entering a room—before saying a single word. In this episode, we reveal the science of nonverbal communication and how to be confident instantly without faking it.Nonverbal specialist Pamela Puja Kirpalani joins us to unpack why body language shapes authority more than words. We discuss the psychology of first impressions, why "confidence" isn't enough, and the specific communication skills you need to command respect at work and in social settings.---------CHAPTERS00:00 – Episode Snippet00:55 – Introducing our guest, Pamela Puja Kirpalani14:32 – Why mindset drives body language17:43 – Confidence versus congruence 21:33 – How to spot disengagement in others24:16 – Sponsor Break: Love, Indus27:00 – The “gesture box” and controlled movement31:26 – The four components of nonverbal communication33:42 – Sponsor Break: Cozy Earth42:52 – Fuel Your Forties: Boiled eggs44:54 – Reframing perimenopause body cues as useful data46:58 – The three nonverbal tools for clean exits51:06 – The 40s formula: Listening to the body before it screams52:50 – We're allowed to change🎙️ ABOUT OUR GUESTPamela Puja Kirpalani is a nonverbal communication specialist who helps women understand presence without performance. We dive deep into how posture, foot positioning, gestures, and microexpressions influence how others perceive us.Connect with Puja: @innerhighlivingofficial👩❤️👩 ABOUT YOUR HOSTSJasmin Dhillon (@eat.with.jasmin) is an Integrated Health Strategist dedicated to helping women navigate their wellness journey with clarity.Amanda Lim (@coachamandalim) is a certified Women’s Health Coach and nutritionist passionate about strength and vitality.Together, they are the voices behind The Forties Formula, your destination for unfiltered conversations about thriving in your 40s and beyond.Special Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________Stay Connected:📩 Join our mailing list for exclusive content, our weekly Forty Tude newsletter, expert tips, and early access to giveaways!📘Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.
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Bladder Changes and Pelvic Health in Your 40s: What Women Aren’t Told
Jan 2800:52:37Tap to summarizeAre you dealing with bladder urgency, urinary incontinence, or painful sex in your 40s? You are not alone. In this episode of The Forties Formula, we dive deep into pelvic floor dysfunction—the invisible health crisis affecting women in perimenopause and beyond.Most women prepare for wrinkles and hot flashes, but few are taught about pelvic health. We sit down with PREET SINGH, a pelvic health physiotherapist, to discuss the symptoms women rarely talk about: leaking when sneezing, constipation, and changes in sexual health. We break down why kegel exercises aren't always the answer and explore real treatments like pelvic physio and vaginal estrogen.Listen to understand pelvic floor health without stigma, and women’s health in midlife without outdated assumptions.---------CHAPTERS00:00 – Episode Snippet00:55 – Introducing our guest, Preet Singh01:40 – Why pelvic health is not widely discussed 05:56 – What pelvic health does and doesn’t cover09:12 — Incontinence happens without childbirth10:38 — Pregnancy itself is a risk facto 12:09 – Advertisement: Love, Indus13:43 – Episiotomy use and outcomes16:39 – BMI, lifting and respiratory health19:01 — Correct bowel posture reduces strain 23:06 —Is holding your pee bad for your pelvic floor? 25:29 — Fuel Your Forties: How does food impact your pelvic health?27:21 — Perimenopause alters hormones first30:25 — Bladder changes in perimenopause32:40 — Vaginal estrogen is first-line care33:24 — Belly changes aren’t always “weight”35:17 — Accumulated habits show up in your 40s36:00 – Advertisement: Cozy Earth37:06 — Hot or Hype Segment40:17 — What a pelvic floor exam includes42:56 — Ultrasound helps but has limits44:14 – Treatment options extend far beyond Kegels45:27 — Stress and arousal affect painful sex47:58 – The 40s Formula: Protect time, energy and boundaries in midlifeLinks & Resources: Toilet Meditation: A.I.R.B.A.G. with Shelly Prosko and Amy WheelerSpecial Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________Stay Connected:📩 Join our mailing list for exclusive content, our weekly Forty Tude newsletter, expert tips, and early access to giveaways!📘Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.
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Rethinking Success in Your 40s: Leadership, Motherhood and Chronic Health Challenges
Jan 2100:54:50Tap to summarizeIn this episode of The Forties Formula podcast, hosts Jasmin Dhillon and Amanda Lim sit down with AMY KUNROJPANYA, a global executive and multilingual leader, to talk about the parts of professional success most people do not see. They explore how women manage ambition, leadership and motherhood while contending with chronic pain and women’s health concerns such as endometriosis. Amy shares practical approaches to setting boundaries, improving work-life balance expectations, navigating nonlinear career progression and advocating for medical care. Listen to understand success without performance culture and leadership without outdated expectations.---------CHAPTERS00:00 – Episode Snippet00:55 – Introducing our guest, Amy Kunrojpanya03:07 – The shiny path illusion04:02 – The true cost of high ambition05:12 – Patience with self 06:09 – Age perception and leadership07:58 – Authentic leadership and nonlinear careers09:18 – From language exposure to fluency13:32 – Unlearning old leadership models16:06 – Fearless Pursuit + Empathy + Heart18:19 – The Motherhood Guilt Paradox20:48 – Boundaries at work and home21:27 – Fuel Your Forties22:34 – Life beyond work-life balance28:21 – Advertisement: Cozy Earth29:32 – Health sacrifice isn’t a badge of honor32:02 – Chronic pain changes you35:10 – Movement is medicine37:18 – Advocacy starts with listening to the body41:15 – Women’s health research and data gaps43:41 – Hormonal health, reproductive health and contraception45:53 – Advertisement: Love, Indus47:04 – Hot or Hype52:30 – The 40s formula: Pay attention, be astonished, and tell about itSpecial Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________📩 Join our mailing list for exclusive content, our weekly Forty Tude newsletter, expert tips, and early access to giveaways!Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.
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Reinventing Yourself in Your 40s: Fitness, Purpose and Starting Again
Jan 1400:50:22Tap to summarizeIn this deeply reflective episode of The Forties Formula podcast, hosts Jasmin Dhillon and Amanda Lim sit down with LAILA WHITE, former Reebok master trainer, fitness company founder, and Mrs. Singapore runner-up, to explore what it truly means to reinvent yourself across seasons of life. Laila reflects on how detours shaped her career, how resilience and discipline became her compass, and why she refuses to label setbacks as failures, only redirections and new doors waiting to be opened.This episode also highlights Laila’s heart-centered work through Gallup and Spoonful of Hope, creating spaces and resources for women to connect, release, rebuild, and remember their power. From movement and mindset to community and purpose, this conversation offers grounded wisdom for any woman who’s ready to take risks, rewrite her definitions, and show up for the life she actually wants.Tune in for a bold, inspiring reminder that growth isn’t linear, confidence isn’t inherited, and there are no final failures, only new seasons, new strengths, and new stories waiting to be lived.---------CHAPTERS00:00 – Episode Snippet00:47 – Introducing our guest, Laila White01:19 – “Nothing is a straight line”02:53 – How to take risks later in life without “risking it all”04:43 – Choosing intention over trends in career and life05:36 – Falling in love with fitness08:46 – Cardio vs strength: Why midlife fitness needs both10:07 – Form, foundations, and movement without injury11:26 – Women are stronger than they think12:51 – Training knowledge is empowerment16:05 – Menopause, hormone therapy, and refusing to stop training20:06 – GalUP: movement, ritual, and women’s community24:03 – Spoonful of Hope: practical resources that restore dignity31:27 – What does it mean to be a Singaporean woman?35:02 – Hot or Hype segment37:38 – The reality behind Mrs. Singapore41:26 – The cost of losing yourself inside performance culture43:09 – The 40s Formula: Get up, dress up, show upSpecial Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________📩 Join our mailing list for exclusive content, our weekly Friday FOURPlay newsletter, expert tips, and early access to giveaways!Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.
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Becoming the Parent You Needed: Nervous System Healing in Your 40s
Jan 700:44:39Tap to summarize❤️ Healing doesn’t begin with answers. It begins with awareness of the body, the patterns, and the stories we’ve been carrying far longer than we realize.In this deeply reflective episode of The Forties Formula podcast, hosts Jasmin Dhillon and Amanda Lim sit down with NUR ADAM, , a trauma-informed therapist and somatic healing practitioner, to explore the powerful and often misunderstood dynamics of the mother–daughter relationship. Nur explains how our earliest experiences shape the nervous system, influence our sense of safety, and quietly guide how we show up in relationships throughout life. This episode also introduces somatic healing tools that help the nervous system process what it couldn’t before and what it truly means to become the parent you always needed for yourself. Tune in for an honest, grounding conversation that brings clarity to complex family dynamics and offers a gentler, body-led path to healing. This episode is a reminder that thriving in your forties isn’t about erasing the past, it’s about building safety within, one regulated moment at a time.---------CHAPTERS00:00 – Episode Snippet00:47 – Introducing our guest, Nur Adam02:18 – Why the mother–daughter relationship feels so intense09:59 – Provision vs emotional connection12:51 – Advertisement: Love, Indus13:39 – How unhealed trauma shows up in the body23:43 – Titration, pendulation, and resourcing26:20 – Why slow healing is safer and more effective30:50 – Advertisement: Cozy Earth32:08 – Self-regulation before repairing relationships34:00 – Signs of a healthy and secure mother–daughter bond36:08 – Fuel Your Forties: How food impacts nervous system regulation38:15 – Emotional eating as a form of escapism39:20 – What led Nur into trauma and somatic healing work41:20 – Hot or Hype Segment43:14 – The 40s Formula: curiosity, play, and nervous system regulationSpecial Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________📩 Join our mailing list for exclusive content, our weekly Friday FOURPlay newsletter, expert tips, and early access to giveaways!Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.
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Walking for Mental Health: How Daily Steps Build Confidence and Calm in Your 40s
Dec 3100:36:34Tap to summarize❤️ Growth rarely begins with dramatic transformations. More often, it starts quietly, with a single decision repeated over time.In this insightful episode of The Forties Formula podcast, hosts Jasmin Dhillon and Amanda Lim sit down with AMELIA BAILEY, founder of the Happy Girl Movement, to talk about how a simple daily walk became a powerful anchor for mental health, confidence, and self-trust. Amelia shares her journey of committing to walking every day through anxiety, burnout, injury, and major life transitions, and how consistency reshaped her relationship with herself as she approaches 40.They explore themes of mental health, habit-building, resilience, and responsibility, including how stress can show up in the body, why having a strong “why” matters, and how movement can be adapted in different seasons of life. Amelia opens up about hitting rock bottom, learning to work with her nervous system, adapting movement during injury, and letting go of all-or-nothing thinking in favor of progress that meets her where she is. Together, they reflect on walking as an anchor for mental health, a tool for emotional regulation, and a foundation that supports better sleep, nourishment, confidence, and clarity.Tune in for a grounded, honest conversation that reframes walking as more than exercise. This episode is a reminder that thriving in your forties doesn’t require an overhaul, just steady steps, strong foundations, and choosing yourself day by day.---------CHAPTERS00:00 – Episode Snippet01:38 – Introducing our guest, Amelia Bailey02:40 – When stress and anxiety begin to affect the body11:48 – Progress over perfection and celebrating small wins12:42 – Advertisement: Cozy Earth18:18 – The reality of the arrival fallacy24:28 – Approaching your 40s with clarity26:01 – Growth shaped by difficult seasons26:32 – Advertisement: Love, Indus28:25 – Advice for anxiety: start small and let yourself win31:00 – Walking is a moving meditation for the nervous system31:51 – Rapid Fire Round with Amelia35:26 – The 40s formula: Focus on the basics and take it step by stepSpecial Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________📩 Join our mailing list for exclusive content, our weekly Friday FOURPlay newsletter, expert tips, and early access to giveaways!Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.
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How to Prepare for 40: Everything Women Need to Know!
Feb 19, 2025Tap to summarizeAre you approaching 40 and wondering what’s next? Do you feel pressure to have it all figured out—your career, finances, health, and happiness? If you’re in your late 30s and feeling the weight of this milestone, this episode is for you.In this episode of The Forties Formula, we sit down with Adora Sarah—a marketing powerhouse, radio host, and soon-to-be 40-year-old—who is actively preparing for this new decade. From career growth to financial independence and personal reinvention, she shares what every woman should know before turning 40.We Cover:✔️ The mindset shifts you need to enter your 40s with confidence✔️ How to set yourself up for career success & financial freedom✔️ Work-life balance tips to avoid burnout before 40✔️ The best wellness habits to adopt NOW for long-term health✔️ Why your 40s should be your most empowered decade yetAdora Sarah is the Director of Marketing at Guzman y Gomez Singapore, a weekend radio host on Gold 905, and an all-around multi-hyphenate. She’s focused on career growth, financial planning, and life balance as she prepares for her 40s, offering real-life insights for women approaching this milestone.Listen Now & Subscribe:🎧 The Forties Formula Podcast is available on Spotify, Apple Podcasts, YouTube, and more.📩 Join Our Community! Sign up at thefortiesformula.com for exclusive content, expert tips, and early access to giveaways!🔗 Follow Us: Instagram: @thefortiesformula YouTube: The Forties Formula Podcast💡 Love this episode? Subscribe, leave a review, and share it with a friend who’s turning 40 soon! 🚀Special Thanks to Our Sponsors:🥩 The Meat Club – Premium Australian & New Zealand meats, delivered to your door. Use code TFF12 for $12 off your first order at themeatclubsg.com.🌮 Guzman y Gomez – Fresh, fast, and delicious Mexican food made with real ingredients. Find your nearest GYG location at gyg.com.sg----------------------------------------Other podcasts you might enjoy:🎙 The Midlife Feast 🎙 The Forty Thrive Podcast 🎙 The Life Coach School Podcast 🎙 The Confidence Podcast 🎙 The Hello 40s Podcast 🎙 The Mel Robbins Podcast🎙 The BossBabe Podcast 🎙 Her Money Podcast (by Jean Chatzky) 🎙 So Money with Farnoosh Torabi 🎙 The Goal Digger Podcast (Jenna Kutcher) 🎙 WorkLife with Adam Grant🎙 Feel Better, Live More (Dr. Rangan Chatterjee) 🎙 The Doctor’s Farmacy (Dr. Mark Hyman) 🎙 Flipping 50 with Debra Atkinson 🎙 The Genius Life (Max Lugavere) 🎙 The Huberman Lab Podcast
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THIS METHOD CAN DRAMATICALLY CUT YOUR RISK OF DISEASE
Jan 29, 202500:42:44Tap to summarizeFeeling tired no matter what you eat? Struggling with stubborn belly fat? Worried about inflammation, heart health - or your metabolism slowing down?What if you could slash your risk of chronic disease and take control of your health—starting today?In this episode of The Forties Formula podcast, hosts Jasmin Dhillon and Amanda Lim sit down with DR. MIINA ÖHMAN, a board-certified lifestyle medicine physician and expert in preventing, managing, and reversing cardiometabolic diseases. With over 25 years of research, Dr. Miina shares science-backed strategies that will change how you approach aging, metabolism, and disease prevention.We Discuss:✅ The 6 key lifestyle pillars that determine long-term health✅ How gut health and inflammation impact aging and disease✅ Why muscle is the "magic pill" for metabolism, heart health, and longevity✅ Strategic diet and lifestyle changes to improve your health right now✅ What most doctors won't tell you about optimizing your health in midlife 🎧 Listen Now: https://bio.site/thefortiesformulaWhether you're looking to improve your metabolism, balance your hormones, or protect your long-term health, this episode is packed with practical steps to help you feel and function at your best.Thank You to Our SponsorsThis show is made possible with sponsorship from brands that believe in helping women navigate health & happiness in their forties:🥩 THE MEAT CLUB – Premium grass-fed meats & more @themeatclubsg | Code TFF12 for $12 off your first order🥑 LITTLE FARMS – Your go-to for fresh, whole foods @littlefarms | Code FORTIES10 for 10% off your online shop (min $100 spend)Catch Up With Us📷 Instagram: @thefortiesformula🎙 YouTube, Spotify, and Apple Podcasts: The Forties Formula Podcast💌 Join Our Mailing List:Sign up at thefortiesformula.com for exclusive tips, bonus content, and early access to giveaways!💬 Love The Forties Formula?Support the show by subscribing, leaving a review, and sharing your favorite episode. Every review helps us bring more expert conversations directly to you.Related Podcasts:The Peter Attia DriveThe Doctor’s Farmacy with Mark HymanHuberman Lab PodcastFeel Better, Live More with Dr. Rangan ChatterjeeThe Genius Life with Max Lugavere-------------------------------------------------How to prevent chronic disease naturallyBest lifestyle habits for longevityWomen’s health in your 40sHow to speed up metabolism after 40Strength training for longevityThe gut health connection to diseaseHow to lower inflammation naturallyHealthy aging strategies for womenDiet and exercise for midlife women
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What Your Dentist Didn’t Tell You: The Shocking Truth About What's In Your Mouth!
Jan 22, 202500:35:27Tap to summarizeDo you snore? Wake up with a dry mouth? Are you using mouthwash every day? What if we told you that your oral health routine might be doing more harm than good?In this eye-opening episode of The Forties Formula podcast, we’re joined by DR. SURINDER ARORA, a renowned biological dentist, to explore the surprising ways your oral health impacts your overall well-being. Our conversation covers:• Why daily mouthwash use might not be the right tool for better oral health• How mouth breathing can lead to chronic health issues—and how to fix it• The oral microbiome - what is it, and why does it matter for your health?• The truth about dental fillings – and why you might need to change yours in your fortiesFrom the long-term effects of mouth breathing to the role of your oral microbiome in systemic health, this episode will change the way you think about your teeth, your mouth, and your whole family’s oral health.Resources Mentioned Heal Your Oral Microbiome by Dr. Dominik Nischwitz and Breath: The New Science of a Lost Art by James Nestor]This show is made possible with sponsorship from authentic brands who believe in our mission to help women navigate health & happiness in their forties:THE MEAT CLUB | Code “TFF12” for $12 off your first orderLITTLE FARMS | Code “FORTIES10” for $10% off your online shop (min $100 spend)Catch up with us on:📷 Instagram: @thefortiesformula🎙 YouTube, Spotify, and Apple Podcasts: The Forties Formula PodcastLove The Forties Formula?Support the show by subscribing, leaving a review, and sharing your favorite episode. Every review helps us bring more expert conversations directly to you. Visit thefortiesformula.com for exclusive content, giveaways, and updates!
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HOW I QUIT ALCOHOL…FOREVER
Jan 15, 202500:42:39Tap to summarizeDid you already blow it on your Dry January attempt? Do you consider yourself sober curious – but not sure if the jump to full teetotaling is for you? Are you convinced you “don’t drink that much” – but wonder whether what you DO drink is holding you back?Join three top women’s self-improvement podcast hosts – Jasmin Dhillon, Amanda Lim, and our guest MICHELLE O’BRIEN – in conversation about the choice to quit drinking – once and for all.Michelle, host of The Upward Spiral Podcast shares her personal journey and practical tips for sober living, including:• Why you don’t need a “rock bottom” moment to decide to quit drinking• Separating the cultural perceptions of alcohol from its actual impact on your life• How to initiate change around alcohol use in your relationship, family & workplace• The #1 tip she used at restaurants and bars to initiate her own path to sobrietyFrom hashing out the reasons women tend to drink (yes, mamas – stressful parenting is one we talk about at length) to discussing the best zero-proof alternatives on the market, you’ll come away from this episode empowered to examine your own relationship to alcohol and perhaps, why you might want to consider kicking it to the curb yourself.This show is made possible with sponsorship from authentic brands who believe in our mission to help women navigate health & happiness in their forties:THE MEAT CLUB | Code “TFF12” for $12 off your first orderLITTLE FARMS | Code “FORTIES10” for $10% off your online shop (min $100 spend)Catch up with us on:📷 Instagram: @thefortiesformula🎙 YouTube, Spotify, and Apple Podcasts: The Forties Formula PodcastLove The Forties Formula?Support us by subscribing to the podcast on Spotify, Apple Podcasts, and YouTube, and share this reel or your fave episode with friends, family, or anyone who is striving for better.Visit thefortiesformula.com to get on our mailing list with exclusive tips, bonus content, and early access to giveaways!Thank you for being part of our amazing TFF community!----------------------------------------------------------------------------Resources mentioned:How to Quit Alcohol in a World Obsessed with It by Holly Whitaker.Sober Curious by Ruby Warrington.The Easy Way to Control Alcohol by Allen Carr.Podcasts:The Upward Spiral – Hosted by Michelle O'Brien Huberman Lab Podcast – Specifically episodes discussing alcohol and its impact.The Sober Curious Podcast with Ruby WarringtonOne for the RoadAlcohol-Free Life with Janey Lee GraceThe Bubble HourRecovery RocksFeel Better, Live More with Dr. Rangan ChatterjeeMaintenance PhaseThe Naked Mind Podcast with Annie Grace
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