The Forties Formula

Amanda Lim & Jasmin Dhillon
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  • Self-Improvement
  • Updated Weekly

Welcome to The Forties Formula — an award-winning podcast named Best Health & Wellness Podcast in Asia 2025, 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.

  1. Build Muscle, Fix Your Metabolism: What Scientists Found | The Forties Formula In Focus

    1d ago ·  Bonus

    Build Muscle, Fix Your Metabolism: What Scientists Found | The Forties Formula In Focus

    Metabolic 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 podcasts Hosted by Jasmin Dhillon and Amanda Lim Chapters 00:00 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 health Keywords muscle 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

    5 min
  2. Is Your Bra Causing Your Headaches? The Bra Fitting Guide For Women In Perimenopause

    4d ago

    Is Your Bra Causing Your Headaches? The Bra Fitting Guide For Women In Perimenopause

    In 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 38 If 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 — Precap 2:34 — Episode Begins 2:46 — Caroline Warren’s journey + first bra stories 5:46 — Statistics: 80–95% of women wear the wrong bra size 8:23 — Problems caused by ill-fitting bras (pain, posture, migraines) 11:36 — Why we were never taught proper bra fitting 12:46 — What to expect in a professional bra fitting (fit by sight) 15:44 — Key checks: Band support, gore placement, straps 16:21 — Band vs Cup relationship explained 18:19 — Real example: From 38D to 30GG 33:04 — How to correctly put on a bra (Swoop & Scoop) 23:29 — Bra recommendations for different body types 26:12 — Cut & sew, molded, balcony, plunge explained 35:00 — How long should a bra last? 35:40 — Sports bra fitting & breast biomechanics 51:05 — Hot or Hype: Common bra myths 55:32 — Caroline’s personal menopause journey at 38 57:21 — Life transitions where you should get refitted 59:57 — Where to find Supporting Eve + final thoughts VISIT SUPPORTING EVE 📍 Cluny Court Shopping Mall, Bukit Timah, opposite Botanic Gardens MRT Station, Second Floor 🕐 Open seven days a week, 10am — 7pm 🌐 supportingeve.sg

    1h 2m

  3. May 24 ·  Bonus

    Vaginal dryness in perimenopause: what's really happening | The Forties Formula In Focus

    If 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

    11 min
  4. Why Walking Away From Your Career Might Be the Most Powerful Decision You Make in Your 40s

    May 20

    Why Walking Away From Your Career Might Be the Most Powerful Decision You Make in Your 40s

    Leadership 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 Ignore 02:54 | The Quiet Sign You’re In The Wrong Life 05:51 | Why Fear Might Mean You’re On The Right Path 08:39 | The Success Trap That Drains Women 12:09 | The Currency More Valuable Than Money 22:17 | Why Ambitious Women End Up Exhausted 25:40 | When Success Starts Costing Your Health 28:18 | Why “Strong Women” Keep Breaking Down 30:32 | The Mindset Shift That Changes Careers 38:19 | What To Do When You Feel Lost In Midlife 40:06 | Why Doing Less Can Change Your Life 🔗 RESOURCES & LINKS Our free ebook - https://preview.mailerlite.io/preview/2156555/sites/185865618324457283/the-forties-formula-with-amanda-jasmin-wn3zmn Buy me a coffee for $5 a month we answer your questions. https://buymeacoffee.com/thefortiesformula Thank 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

    41 min
  5. Are You Ageing Faster Than You Should? Leading Longevity Professor Explains

    May 17 ·  Bonus

    Are You Ageing Faster Than You Should? Leading Longevity Professor Explains

    If you are in your 40s and feel like something has shifted — your energy, your body, your recovery — there is a scientific reason for it. And it started long before you noticed. In this episode, Professor Andrea Meyer, a leading researcher in healthy ageing, breaks down the difference between your chronological age and your biological age, and why that gap matters more than most women realise. You might be 42 on paper. But your body could be ageing at a rate that puts you five years ahead of that — or five years behind. The difference comes down to what is happening inside your organs, your hormones, and your cells right now. We cover what biological age actually measures, why your organs age at different rates, how to start tracking the markers that matter, what the research says about diet and how much it can genuinely extend your healthy years, and why your 40s are one of the most critical windows to act. This is not about looking younger. It is about having the energy, strength, and health to live well for longer — and knowing what to do about it before it becomes harder to reverse. Chapters 00:00 — How old do you actually feel?01:43 — Lifespan vs healthspan — the gap nobody talks about05:32 — Biological age vs chronological age — and why yours may surprise you09:28 — What to track and why to start now14:00 — Diet, nutrition and how many years you could add20:00 — Exercise for women over 40 — strength, endurance and balance28:00 — Supplements — what the science actually says📖 Get our free ebook: https://preview.mailerlite.io/preview/2156555/sites/185865618324457283/the-forties-formula-with-amanda-jasmin-wn3zmn Follow us on Instagram: https://www.instagram.com/thefortiesformula https://www.instagram.com/chilongevity longevity, women over 40, perimenopause, reverse aging, biological age, anti aging, how to live longer, menopause, anti aging foods, strength training, how to stay young, healthy aging, anti aging tips, nutrition, how to look younger, women's health, forties formula, healthy lifestyle over 40, hormone health, aging well

    9 min
  6. Why Doing Less Is the Key to Better Health in Your 40s

    May 13

    Why Doing Less Is the Key to Better Health in Your 40s

    Why High-Achieving Women Burn Out in Their 40s (And What to Do Instead) If you've spent years achieving, delivering, and pushing through — and you're now hitting a wall in your 40s — this episode is for you. Yi-Mei Lai (Mei), founder of Alchemei Healing and a Feminine Power & Self-Worth Coach, joins us to talk about what's really happening when high-achieving women hit burnout in midlife. It's not a failure of discipline or drive. It's the cost of running entirely on masculine energy for decades — and the body eventually refuses to keep up. Mei works with purpose-led female founders and leaders to help them receive and hold more while doing less. Through her Feminine Power Archetypes framework, she guides women from people-pleasing to boundaries, from constant proving to genuine receiving, and from disconnection to a deep inner knowing. This conversation covers why rest feels like something you have to earn, how stress severs your connection to intuition, and what it actually looks like to come home to yourself in midlife. In this episode: Why women experience a major identity and emotional shift in their 40sThe real cost of operating in chronic masculine energyHow stress disconnects you from your intuition and bodyWhy emotional safety is the foundation of self-trustWhat the Feminine Power Archetypes framework is and how it worksPractical ways to reconnect with your body without overhauling your lifeConnect with Mei: Discover your Feminine Power Archetype: https://alchemei-healing.com/quiz/Instagram: https://www.instagram.com/alchemei.healing/LinkedIn: https://www.linkedin.com/in/yi-mei-lai/⏱️ CHAPTERS: 00:00 — Why women suddenly feel different in their 40s 02:00 — Meet Mae from Alchemy Healing 03:00 — Understanding the “midlife shift” women experience 08:45 — Masculine vs feminine energy explained 13:45 — How stress disconnects women from intuition 18:20 — Rebuilding self-worth and emotional safety 23:10 — Why women struggle to feel their emotions 27:45 — The pressure to constantly “fix” yourself 32:00 — Reconnecting with the body and feminine energy 36:45 — “Your body is your oracle, not an obstacle” 41:30 — Astrology, cycles, and emotional awareness 45:50 — Trusting yourself again in midlife 50:30 — Final reflections on healing, intuition, and thriving in your 40s 🔗 RESOURCES & LINKS Our free ebook - https://preview.mailerlite.io/preview/2156555/sites/185865618324457283/the-forties-formula-with-amanda-jasmin-wn3zmn Buy me a coffee for $5 a month we answer your questions. https://buymeacoffee.com/thefortiesformula Thank you to our sponsors: Love, Indus – get 21% off luxury skincare with code TFF https://loveindus.com/ The Forties Formula Podcast → https://thefortiesformula.com/

    51 min
  7. The One Blood Test Number You Need to Check Today | The Forties Formula In Focus

    May 10 ·  Bonus

    The One Blood Test Number You Need to Check Today | The Forties Formula In Focus

    In this powerful 9-minute highlight from The Forties Formula, we uncover why your "normal" blood test results might be gaslighting you. Dr. Tash breaks down the critical difference between surviving and thriving when it comes to iron. If you’ve been told your fatigue is "just burnout" or "part of aging," but you know deep down something is wrong, this clip explains the biology behind your exhaustion. We discuss why Iron Deficiency is the silent epidemic for women over 40 and why your Hemoglobin levels are lying to you about your actual energy reserves. ⚠️ Want the full protocol? This is just the diagnosis. To hear Dr. Tash's complete strategy for fixing your levels, safe supplementation, and the role of heavy periods, check out the FULL EPISODE here. 🗝️ Key Takeaways in This Clip 00:00 – The Oxygen Problem: Why iron isn't just a mineral—it's your body's entire oxygen transport system (and why you feel breathless without it).02:15 – The "Burnout" Trap: How low iron mimics every symptom of burnout and perimenopause, leading to misdiagnosis.04:30 – Ferritin vs. Hemoglobin: The crucial difference between your "storage" iron (Ferritin) and your "circulating" iron (Hemoglobin)—and why doctors often check the wrong one.06:20 – Normal ≠ Optimal: Dr. Tash reveals why being "in the black" on a lab report doesn't mean you are healthy.08:15 – The Inflammation Mask: How stress or inflammation can falsely inflate your ferritin levels, hiding a severe deficiency.💬 The Quote That Says It All "If we don’t correct the iron deficiency, there’s no amount of hormonal management that will have that patient feeling optimized." — Dr. Tash

    10 min
  8. Mum Guilt, Burnout and Unrealistic Expectations: What No One Tells You

    May 6

    Mum Guilt, Burnout and Unrealistic Expectations: What No One Tells You

    There’s a version of motherhood many women are quietly trying to live up to. The calm mother. The grateful mother. The woman who somehow keeps her career, body, marriage, friendships and identity perfectly intact… while raising a child. But what happens when becoming a mother changes you in ways nobody prepared you for? In this episode of The Forties Formula, Amanda Lim and Jasmin Dhillon sit down with author, workplace advocate and matrescence expert Sara Pantry to unpack the invisible emotional, hormonal and identity shifts women experience after having children. From postpartum anxiety and birth trauma to career pressure, breastfeeding guilt and losing your sense of self, this is a conversation about the parts of motherhood women are expected to survive quietly. Because motherhood isn’t just about learning how to care for a baby. It’s about becoming an entirely different version of yourself. And for many women, that transformation feels lonelier, heavier and more disorienting than anyone admits. We talk about: • Why motherhood can feel emotionally overwhelming even when you “wanted this” • What matrescence actually means; and why more women are finally talking about it • The invisible identity shift that happens after having children • Why so many women feel isolated after birth • The pressure to “bounce back” and why it’s harming mothers This episode is for every woman who has ever felt like motherhood changed her more than she expected. And for anyone trying to understand why so many mothers are struggling silently behind the scenes. Because maybe the problem isn’t that women are failing motherhood. Maybe the expectations were impossible to begin with. ⏱️ CHAPTERS: 00:00 | The motherhood myth women were sold 03:47 | Why matrescence changes everything 04:39 | The loss of the village and modern motherhood 06:00 | Sara’s own matrescence journey 08:41 | The moment she finally felt seen 09:53 | How motherhood rewires the brain and identity 11:17 | The “invisible postpartum” nobody talks about 13:49 | Why workplaces are failing mothers 17:32 | Rituals, healing and writing love letters to yourself 18:52 | Reading the letter that changed everything 21:25 | Birth trauma, anxiety and not being heard 22:22 | The pressure to “bounce back” after birth 23:31 | Redefining what being a “good mother” means 24:51 | “Be where your feet are” 26:47 | Rugged flexibility and holding onto yourself 29:46 | Why comparison is destroying modern mothers 30:38 | The power of “second best parenting” 32:35 | Mothers need support beyond childbirth 35:02 | Why workplaces must fundamentally change 38:23 | Why partners need parental leave too 40:02 | Breastfeeding guilt, pressure and shame 43:33 | Letting go of perfection to actually thrive 46:41 | Sara’s Forties Formula for motherhood and life 47:51 | The antenatal class rant every mother will relate to 🔗 RESOURCES & LINKS Our free ebook - https://preview.mailerlite.io/preview/2156555/sites/185865618324457283/the-forties-formula-with-amanda-jasmin-wn3zmn Buy me a coffee for $5 a month we answer your questions. Thank you to our sponsors: Love, Indus – get 21% off luxury skincare with code TFF https://loveindus.com/ The Forties Formula Podcast → https://thefortiesformula.com/

    57 min
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Trailer

About

Welcome to The Forties Formula — an award-winning podcast named Best Health & Wellness Podcast in Asia 2025, 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.

Information

  • Creator
    Amanda Lim & Jasmin Dhillon
  • Years Active
    2024 - 2026
  • Episodes
    126
  • Rating
    Explicit
  • Copyright
    © Amanda Lim & Jasmin Dhillon 2024
  • Show Website
    The Forties Formula

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