The Forties Formula | Perimenopause, Lifestyle & Health for Women Over 40

Amanda Lim & Jasmin Dhillon
  • 5.0 (4)
  • Self-Improvement
  • Weekly

The Forties Formula is a weekly podcast on perimenopause, menopause, hormones, and health for women in their 40s — covering weight loss, sleep, low libido, ADHD, burnout, longevity and the body changes no one explains. Award-winning: Best Health & Wellness Podcast in Asia 2025, Podcast of Impact at The Makers & Shapers Awards 2026, and 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 Join our wonderful community of women and receive our weekly newsletter Forty Tude! https://the-forties-formula-with-amanda-jasmin.kit.com/ Receive a free wellness guide as a thank you.

  1. 3d ago ·  Video

    Why HRT Isn’t Fixing Your Brain Fog (And What Actually Helps)

    You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x Is it perimenopause brain fog or the start of dementia? Professor Aimee Spector has worked in dementia research for nearly 30 years, and when brain fog hit her in perimenopause, she thought she had dementia herself. When she went to her doctor, no one knew there was any research on it. In this episode of The Forties Formula, Professor Spector explains how to tell menopause brain fog apart from early signs of dementia, why HRT does not clear brain fog for every woman, and practical strategies to improve memory, focus and word finding in your forties. ⏱️ CHAPTERS 00:00 Introduction 01:20 Why 86% of Women Reported Brain Fog 02:35 Menopause Brain Fog vs Dementia 06:40 Why Doctors Often Miss Brain Fog 09:30 When to Worry About Memory Problems 10:30 Hormones, Memory and Cognition 12:00 Does Brain Fog Improve After Menopause? 13:30 Brain Fog and Women's Careers 18:30 Research on Treating Brain Fog 22:30 CST Meno: The Brain Fog Programme 24:00 How CBT Can Help 25:00 Memory Tricks for Names and Words 29:00 Practical Memory Strategies 31:00 Does HRT Help Brain Fog? 33:00 Sleep, Stress and Brain Fog 41:00 When Memory Problems Could Be Something More 43:00 Menopause, Alzheimer's and Dementia Risk 45:00 Can Dementia Risk Be Reduced? 49:30 Creatine and Brain Fog 55:00 Living Well With Menopause Brain Fog IN THIS EPISODE Why 86% of women in Professor Spector's research reported brain fogMenopause brain fog vs dementia: differences and warning signsHRT and cognitive functionWhy brain fog may improve after menopauseWhy around one in 10 women stop working around age 50CBT and visual imagery techniques for memory and focusSleep, stress and midlifeEmerging research on creatine and brain fogDementia risk reduction and CST MenoQUESTIONS ANSWERED What is menopause brain fog? Changes in memory, concentration and word finding during perimenopause and menopause. How is brain fog different from dementia? Brain fog can fluctuate with sleep and stress, while dementia involves progressive cognitive decline. Seek medical advice if you have concerns about your memory. Does HRT help brain fog? HRT helps symptoms such as hot flushes and night sweats, but strong evidence that it directly improves cognitive function remains limited. Does menopause brain fog go away? For many women, it tends to improve after menopause. ABOUT OUR GUEST Professor Aimee Spector is a clinical psychologist and Professor of Ageing and Dementia Care at UCL. She has nearly 30 years of dementia research experience and developed CST Meno, a programme for women experiencing menopause brain fog. ABOUT THE FORTIES FORMULA The Forties Formula explores health, identity and purpose for women in their forties. Hosted by Jasmin Dhillon (@eat.with.jasmin), Integrated Health Strategist, and Amanda Lim (@coachamanda), Metabolic Health Coach. Winner of Best Health and Wellness Podcast at the 2025 Asia Podcast Awards and Podcast of Impact at the Makers and Shapers Awards 2026. Subscribe for more expert conversations about perimenopause, menopause, women's health and brain health. This episode is for information only and is not medical advice. Please speak to your doctor about your symptoms. #Perimenopause #Menopause #BrainFog #MenopauseBrainFog #Dementia #WomensHealth #HRT #TheFortiesFormula

    Why HRT Isn’t Fixing Your Brain Fog (And What Actually Helps)

  2. 6d ago ·  Bonus

    Why Your Feet Are Changing in Your 40s (And What to Do)

    You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x In this episode of The Forties Formula, Jasmin Dhillon and Amanda Lim are joined by podiatrist Paul Macaulay to explore one of the most overlooked aspects of women's health: foot health in midlife. From pregnancy and perimenopause to years of wearing the wrong shoes, our feet go through enormous changes that can affect everything from plantar fasciitis and bunions to knee pain, hip pain, back pain, balance, and long-term mobility. Paul explains why most women are wearing the wrong shoe size, how hormones change our tendons and ligaments, why "comfortable" shoes aren't always the healthiest choice, and the simple changes that can dramatically improve foot health for decades to come. If you've ever struggled with sore feet, heel pain, bunions, or wondered whether your shoes are helping or hurting you, this conversation is packed with practical, evidence-based advice. In this episode: • Why most women are wearing the wrong shoe size • How pregnancy permanently changes your feet • The surprising effect of perimenopause on foot pain and mobility • Why "soft" shoes aren't always better for your feet • The biggest mistakes women make when buying athletic shoes • How foot pain can contribute to knee, hip and back pain • Barefoot shoes, orthotics and whether they're actually worth it • The best exercises to strengthen your feet and improve balance • Why strength training matters for healthy feet after 40 • How to choose better everyday shoes, trainers and heels About 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/coachamanda/ Support the podcast If you enjoy these conversations, subscribe and share this episode with someone dealing with foot pain, bunions, plantar fasciitis, or anyone who wants to stay active and mobile through midlife. You can also support the show by Buying Us a Coffee: https://the-forties-formula-with-amanda-jasmin.kit.com/products/buy-us-a-coffee Thank you to our sponsors For Youth Support your skin, recovery, sleep and longevity with The Forties Formula System. Use code TF35 for up to 35% off storewide. https://www.foryouth.co/go/the-forties-formula-system Love Indus Use code TFF for 21% off. https://loveindus.com Keywords: foot pain after 40, plantar fasciitis, bunions, women's foot health, perimenopause feet, menopause foot pain, pregnancy feet, podiatrist Paul Macaulay, running shoes, walking shoes, orthotics, barefoot shoes, foot exercises, calf strength, balance training, biomechanics, mobility after 40, healthy ageing, women's health, The Forties Formula.

    Why Your Feet Are Changing in Your 40s (And What to Do)

  3. Oct 21 ·  Video

    5 Habits That Are Aging Your Skin Faster & What To Do Instead From a Leading UK Dermatologist!

    You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x Do collagen supplements work for skin in your 40s? UK consultant dermatologist Dr Anjali Mahto busts the skincare myths women over 40 still believe, from retinoids and Botox to Profhilo and Ozempic face. Spending a fortune on skincare and your skin still looks tired? Your skin has changed since your twenties, and most of us were given the wrong advice. Jasmin and Amanda ask Dr Anjali why skincare stops working in your 40s, what collagen, retinoids, Botox and Profhilo really do, and what belongs in your routine. She also shares her heart story at 43 and why women must advocate for themselves. Not being heard by your doctor? Get our free script: https://the-forties-formula-with-amanda-jasmin.kit.com/script Chapters: 00:00 Introduction 05:45 The Biggest Skincare Lie Women Over 40 Believe 06:39 Choosing a Cleanser for Your Skin Type 08:01 Are Scrubs and Acids Safe for Your Skin? 10:13 Retinoids Explained and How to Start Safely 12:58 What Do Botox and Profhilo Do? 17:19 Why Does Your Skin Change in Your 40s? 18:06 Hormones, Oestrogen and Adult Acne 19:24 The Essential Skincare Routine 20:46 Is Vitamin C Worth It? 22:04 What Is Ozempic Face? 24:16 Polynucleotides Explained 27:23 Dark Circles and Under Eye Treatments 28:40 Building a Routine on a Budget 31:18 Diet, Vitamin D and Iron for Skin 33:50 Are Facials Worth It? 35:16 Do Collagen Supplements Work? 38:50 Strength Training, Sleep and Skin Health 40:03 Heart Disease in Women: Dr Anjali's Story 42:11 How to Advocate for Yourself 46:06 Genetics, Melanin and Ageing Well 49:14 Skincare for Multiracial Skin 53:32 Hot or Hype: Beef Tallow, Double Cleansing and More 58:23 What's Your Forties Formula? About Dr Anjali Mahto One of the UK's leading consultant dermatologists and author of The Skincare Bible. About your hosts Jasmin Dhillon, Integrated Health Strategist and Health Coach: https://www.instagram.com/eat.with.jasmin/ Amanda Lim, Metabolic Health Coach: https://www.instagram.com/coachamanda/ Support the podcast Buy us a coffee: https://the-forties-formula-with-amanda-jasmin.kit.com/products/buy-us-a-coffee Thank you to our sponsors For Youth: Use code FORTY for up to 35% off storewide. https://www.foryouth.co/go/the-forties-formula-system Love Indus: Use code TFF for 21% off. https://loveindus.com Cozy Earth: Use code TFF for up to 21% off. https://cozyearth.com/ This episode is for education only and is not medical advice. Tags: dr anjali mahto, dermatologist, skincare in your 40s, skincare over 40, skincare routine, do collagen supplements work, collagen for skin, ozempic face, menopause skin problems, perimenopause skin, anti aging skincare, mature skin, adult acne, retinoids, profhilo, botox, polynucleotides, women over 40, heart disease in women, the forties formula

    5 Habits That Are Aging Your Skin Faster & What To Do Instead From a Leading UK Dermatologist!

  4. Oct 18 ·  Bonus

    Why You’ve Lost Yourself in Your Relationship (And How to Get It Back)

    You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x In this deeply honest conversation, Amanda Lim and Jasmin Dhillon sit down with registered psychotherapist and integrative sex & relationship therapist Cheryl Kennedy McDonald to unpack the invisible process of identity loss in long-term relationships. From self-concept erosion and trauma bonds to gaslighting, narcissistic abuse and the emotional reality of divorce, this episode explores why so many women stay, how toxic relationship patterns develop, and what it truly takes to rebuild your sense of self. Cheryl explains why leaving isn't simply about willpower, how childhood experiences shape the relationships we accept, and why healing requires far more than just moving on. Whether you're navigating divorce, questioning your relationship, supporting a loved one, or simply wanting to understand the psychology behind these patterns, this conversation offers practical insights with compassion and clarity. In this episode, we discuss: * What "self-concept erosion" really looks like * The subtle signs you've lost your identity in a relationship * Trauma bonds and why leaving can feel impossible * The difference between lying and gaslighting * Understanding narcissistic personality disorder vs narcissistic traits * Why women often struggle after leaving toxic relationships * The importance of female friendships during healing * How to rebuild confidence, identity and self-worth after divorce * Why self-compassion is essential for recovery About your hosts: Amanda Lim is a Metabolic Health Coach and Director at The Lift Clinic in Singapore, focused on helping women build strength and long-term metabolic health. Jasmin Dhillon is an Integrated Health Strategist helping women in their 40s manage health through lifestyle interventions across gut health, hormones and nutrition. Instagram: [https://www.instagram.com/thefortiesformula/](https://www.instagram.com/thefortiesformula/) Thank you to our sponsors: For Youth | Use code TF35 for up to 35% off storewide → (http://www.foryouth.co/go/the-forties-formula-system) Cozy Earth | Use code TFF for up to 31% off → (https://cozyearth.com) Love Indus | Use code TFF for 21% off → https://loveindus.com(https://loveindus.com) --- If you found this episode helpful, share it with someone who may be questioning their relationship, navigating divorce, rebuilding their identity, or supporting a loved one through a difficult chapter. Subscribe wherever you listen to podcasts. Want more? Join our mailing list for weekly updates on research, finds and gossip: https://the-forties-formula-with-amanda-jasmin.kit.com/ Buy us a coffee: https://the-forties-formula-with-amanda-jasmin.kit.com/products/buy-us-a-coffee Podcasting is hardwork, help us clear the brain fog with a bit of caffeine!

    Why You’ve Lost Yourself in Your Relationship (And How to Get It Back)

  5. Oct 14 ·  Video

    Her Husband Died at 32. She Built a Bestseller From the Bottom of the Stairs | Holly Matthews

    You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x Holly Matthews on grief, ADHD and being your weirdest self: actress Holly Matthews lost her husband Ross to brain cancer at 32. She shares how she rebuilt her life, talked to her daughters about death and turned grief into The Happy Me Project. What happens when your career is playing other people, and real life takes away the script? In this episode of The Forties Formula podcast, Jasmin Dhillon and Amanda Lim talk to Holly Matthews, a UK actress on screen since age 11, bestselling author, TEDx speaker and founder of The Happy Me Project. In 2017, her husband Ross died of brain cancer at 32, leaving her with two daughters aged four and six. Holly shares Ross's diagnosis, explaining death honestly to young children, grieving in the public eye and why creating helped her more than therapy. She explains how a course recorded on her phone became a Bloomsbury book deal, how a late ADHD diagnosis changed her life, and why being your weirdest self matters more in the age of AI. QUICK ANSWERS How do you explain death to a young child? Be honest and keep talking. Children fill silence with their own stories and sometimes blame themselves. Does grief look the same for everyone? No. Holly says grief comes in waves, and milestones are often the hardest moments. What does "be your weirdest self" mean? Being your most authentic self, including the parts you were told were too much. What is Holly's Forties Formula? Be your weirdest self, and joy is non-negotiable. CHAPTERS 0:00 How do you cope when your husband has brain cancer? 1:00 Who was Holly Matthews before The Happy Me Project? 5:30 How did Holly meet Ross? 9:30 What were the early signs of Ross's brain tumour? 12:00 How do you face a terminal diagnosis together? 16:00 How do you explain death to young children? 20:00 How do you grieve in the public eye? 22:30 Does therapy help with grief? 25:00 How did The Happy Me Project start? 28:00 How did Holly get a book deal with Bloomsbury? 32:00 What is adult ADHD diagnosis like for women? 37:00 What does it mean to be your weirdest self? 40:00 Why does authenticity matter in the age of AI? 42:00 What is Holly Matthews' Forties Formula? SPONSORED BY COZY EARTH Rest is part of healing. Cozy Earth makes sleepwear, bedding and loungewear built for comfort: https://cozyearth.com

    Her Husband Died at 32. She Built a Bestseller From the Bottom of the Stairs | Holly Matthews

  6. Oct 11 ·  Bonus

    Why Women in Their 40s Are Choosing GLP-1s (And Why It’s Okay)

    You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x This episode might be the most personal conversation we've had on The Forties Formula. Dr. Christle Gueverra is a sports medicine physician who has been on GLP1 for weight loss herself for four years. She brings both the clinical picture and the personal one, and what she shares here is unlike anything we've heard from a doctor on this topic. Together we get into why so many women experience weight gain in their 40s suddenly hit a wall with weight despite training hard and eating well, what GLP-1 medications like Ozempic, Wegovy and Mounjaro are actually doing inside the body, and why the food noise piece is the part almost nobody talks about. We also cover who is actually a good candidate (it's not as straightforward as your BMI), how to protect your muscle while losing fat, what to do if you want to come off the medication, and why obesity should be treated as a chronic disease rather than a willpower problem. Link to full episode here: Spotify: https://open.spotify.com/episode/7dRlUJDdtXK7DgXK9XoGHE Apple: https://podcasts.apple.com/in/podcast/this-is-the-biggest-mistake-women-make-with-glp-1/id1724267923?i=1000777943969&l=pa In this episode: Why weight gain in 40s is not simply about eating less and moving more How GLP-1 medication like Ozempic, Mounjaro and Zepbound help with appetite control What food noise actually feels like and why silencing it changes everything Dr. Christle's personal GLP-1 journey as an obesity medicine physician Who is and isn't a good candidate, including Asian BMI considerations Side effects, safety data and what your doctor should be monitoring How to protect muscle mass and metabolic health on a GLP-1 Protein, resistance training and nutrition strategies that support fat loss Whether you can come off GLP-1 medication without regaining weight Why obesity is a chronic neurobiological disease, not a personal failure About your hosts: Amanda Lim is a Metabolic Health Coach and Director at The Lift Clinic in Singapore, focused on helping women build strength and long-term metabolic health. Jasmin Dhillon is an Integrated Health Strategist helping women in their 40s manage health through lifestyle interventions across gut health, hormones and nutrition. https://www.instagram.com/thefortiesformula/ Thank you to our sponsors: For Youth | Use code FORTY for up to 35% off storewide → www.foryouth.co/go/the-forties-formula-system Cozy Earth | Use code TFF for up to 31% off → https://cozyearth.com Love Indus | Use code TFF for 21% off → https://loveindus.com Subscribe wherever you listen to podcasts. Buy us a coffee: https://buymeacoffee.com/thefortiesformula

    Why Women in Their 40s Are Choosing GLP-1s (And Why It’s Okay)

  7. Oct 7 ·  Video

    1 in 7 Women Will Face Breast Cancer. Know These Warning Signs

    You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x Breast cancer signs and symptoms every woman should know. Breast surgeon and breast cancer survivor Dr Liz O'Riordan explains how to check your breasts, mammograms and how to lower your risk. What happens when a breast surgeon finds a lump in her own breast? In this Breast Cancer Awareness Month episode of The Forties Formula podcast, Jasmin Dhillon and Amanda Lim are joined by Dr Liz O'Riordan, a UK breast surgeon diagnosed with stage 3 breast cancer at 40, which has since come back twice. Liz shares what it was like to go from surgeon to patient overnight, the fear of recurrence, and losing her mum to cancer. Then she walks us through a breast self-exam, the warning signs that are not a lump, whether mammograms are safe, why breast cancer is rising in younger women, and the lifestyle changes that can reduce your risk. KEY TAKEAWAYS One in seven women will get breast cancer in their lifetime, and risk rises with age. Breast cancer is not just a lump. Look for skin colour changes, dimpling, a nipple that has pulled in, a rash, and clear or bloody discharge. Check your breasts and armpits every month. If a change is still there after a week or two, see your doctor. Breast pain on its own is very rarely a sign of breast cancer. Mammograms can find cancers before you can feel them. Regular exercise can reduce the risk of several cancers by 30 to 40%. If you are young and worried, say it clearly: "I'm worried I could have breast cancer." CHAPTERS 0:00 Breast Cancer Awareness Month 0:28 A breast surgeon's breast cancer diagnosis 2:04 Going from surgeon to patient 3:03 The psychological impact of cancer 4:34 How cancer affects your family 5:14 When the cancer came back 7:08 Was it my fault? 7:41 Alcohol, lifestyle and breast cancer risk 9:05 Losing her mum to bone cancer 12:18 One in seven women: breast cancer statistics 13:14 How to check your breasts 14:16 Warning signs to look for in the mirror 15:50 Nipple changes, rashes and discharge 17:22 Is breast pain a sign of breast cancer? 18:27 How to examine your breasts and armpits 20:22 Are mammograms safe? 21:42 Breast cancer in younger women 22:58 Why is breast cancer rising? 25:50 Metabolic health and diet 27:25 Lifestyle changes after a cancer diagnosis 28:38 Exercise and reducing the risk of recurrence ABOUT THE GUEST Dr Liz O'Riordan is a UK breast surgeon, author and breast cancer survivor. ABOUT YOUR HOSTS Jasmin Dhillon, Integrated Health Strategist and Health Coach. Instagram: @eat.with.jasmin Amanda Lim, Metabolic Health Coach. Instagram: @coachamanda When did you last check your breasts? Tell us in the comments and subscribe to The Forties Formula. This episode is general information, not medical advice. If you notice a change in your breasts, see your doctor. #BreastCancerAwareness #BreastCancer #BreastCancerSymptoms #BreastSelfExam #WomenOver40 #TheFortiesFormula

    1 in 7 Women Will Face Breast Cancer. Know These Warning Signs

  8. Oct 5 ·  Bonus

    Motherhood vs Fatherhood: Bridging the Gap in Family Responsibilities | The Forties Formula In Focus

    You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x Motherhood isn't just physically demanding, it's mentally exhausting. Beyond caring for children, many mothers carry the invisible responsibility of managing family schedules, remembering appointments, planning meals, organizing daily life, and keeping everyone on track. In this clip from The Forties Formula, counselor, walk-and-talk therapist, and fatherhood advocate Simon Parkin shares why this "mental load" often goes unnoticed, how it creates resentment in relationships, and what fathers can do to become more supportive partners. In this clip: * Why the invisible mental load affects so many mothers * Why dads often don't realize how much moms are managing * How better communication can strengthen relationships * Small shifts that create a more balanced family life Watch the full episode for a deeper conversation on fatherhood, relationships, emotional wellbeing, and building healthier families. About The Forties Formula Hosted by Jasmin Dhillon and Amanda Lim, The Forties Formula explores the realities of health, relationships, and personal growth for women navigating life after 40 through honest conversations with experts and inspiring guests. Follow the hosts: Jasmin Dhillon – Integrated Health Strategist & Health Coach https://www.instagram.com/eat.with.jasmin/ Amanda Lim – Metabolic Health Coach https://www.instagram.com/coachamandalim/?hl=en Support the podcast: If you enjoy these conversations, subscribe, share this clip, and consider supporting the show: https://buymeacoffee.com/thefortiesformula Sponsor Love Indus Use code TFF for 21% off https://loveindus.com #MentalLoad #Motherhood #Parenting #Fatherhood #Relationships #MomMentalHealth #EmotionalLabor #FamilyLife #WorkingMoms #TheFortiesFormula

    Motherhood vs Fatherhood: Bridging the Gap in Family Responsibilities | The Forties Formula In Focus
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The Forties Formula is a weekly podcast on perimenopause, menopause, hormones, and health for women in their 40s — covering weight loss, sleep, low libido, ADHD, burnout, longevity and the body changes no one explains. Award-winning: Best Health & Wellness Podcast in Asia 2025, Podcast of Impact at The Makers & Shapers Awards 2026, and 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 Join our wonderful community of women and receive our weekly newsletter Forty Tude! https://the-forties-formula-with-amanda-jasmin.kit.com/ Receive a free wellness guide as a thank you.

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