The Forties Formula

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

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.

  1. How to Rebuild Your Body After Kids — Even Years Later, Sports Medicine Doctor Explains!

    1d ago

    How to Rebuild Your Body After Kids — Even Years Later, Sports Medicine Doctor Explains!

    Most women are told they’re “cleared” at six weeks postpartum. But according to sports medicine physician Dr. Morgan Lee, that clearance has very little to do with true recovery. In this episode of The Forties Formula, Dr. Morgan explains why so many women continue to struggle with pelvic floor dysfunction, diastasis recti, back pain, weakness, injuries, and exercise setbacks years after having children—and why these symptoms are often dismissed as “just getting older.” Drawing on her experience working with elite athletes, Dr. Morgan shares why mothers should be treated like athletes during recovery, how pregnancy fundamentally changes the body, and what women can do, whether they gave birth six months ago or ten years ago—to rebuild strength, function, and confidence. If you've ever wondered whether it's too late to recover after pregnancy, this conversation is for you. --- In This Episode • Why the six-week postpartum clearance is a lie • The truth about "bouncing back" after pregnancy • Why many women are exercising in bodies that never fully healed • Pelvic floor dysfunction and why it's not normal • The athlete approach to postpartum recovery • How pregnancy impacts strength, mobility, and performance • Diastasis recti, core recovery, and rebuilding function • Why it's never too late to improve postpartum symptoms • The role of movement, walking, and exercise after birth • How pregnancy preparation can improve postpartum outcomes --- Chapters 00:00 Why Most Women Never Fully Recover After Pregnancy 01:21 Meet Dr. Morgan Lee: Treating Mothers Like Athletes 02:02 The Problem With the Six-Week Postpartum Clearance 04:24 Why Bounce-Back Culture Is Hurting Women 07:00 What Real Postpartum Recovery Should Look Like 10:41 Why Having Children Later Changes Recovery 12:25 The Athlete Approach to Postpartum Healing 13:56 Is It Too Late to Recover After Pregnancy? 16:26 Pelvic Floor Problems, Leaking & Why It's Not Normal 19:15 How Dr. Morgan Evaluates Postpartum Recovery 21:21 Motherhood Is More Physical Than You Think 23:53 How To Prepare During Pregnancy For Better Recovery 28:17 Why Walking Beats Bed Rest After Birth 31:10 Movement, Mental Health & Postpartum Recovery 33:25 Belly Binding, Core Recovery & Common Myths 35:39 Pregnancy Is More Athletic Than You Think 37:38 How To Rebuild Strength After Childbirth 42:36 Diastasis Recti: What Every Woman Should Know - Connect with Dr. Lara Morgan:Instagram: @sportdrmorgan 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/coachamandalim/?hl=en Thank you to our sponsors: Love Indus: Use code TFF for 21% off https://loveindus.com Postpartum recovery, postpartum fitness, pelvic floor, diastasis recti, C-section recovery, women in their 40s, perimenopause fitness, bounce back myth, sports medicine, postpartum health, belly binding, core reconnection, motherhood fitness, postpartum exercise, women's health, forties formula podcast

    55 min
  2. My Mom Got Cancer From HRT - Here's Why I Still Recommend It | The Forties Formula in Focus

    4d ago ·  Bonus

    My Mom Got Cancer From HRT - Here's Why I Still Recommend It | The Forties Formula in Focus

    The 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.

    6 min
  3. Emotionally Available Fatherhood: What Dads Need to Know | The Forties Formula

    Jun 17

    Emotionally Available Fatherhood: What Dads Need to Know | The Forties Formula

    In 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 Carry 01:48 | Meet Simon Parkin 04:29 | Why Dads Feel Pressure To Get Fatherhood Right 08:39 | Why Mothers Become Resentful 12:18 | Dads Don't See The Mental Load 16:14 | Communication After Kids 23:43 | Walk-And-Talk Therapy 27:24 | Parenting Across Cultures 33:11 | The Haircut Story Every Parent Needs To Hear 37:01 | Why Men Don't Open Up 42:09 | The Hidden Struggles Of Fathers 47:19 | Happy Spouses, Happy Houses 49:09 | Simon's Fatherhood Formula 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/coachamandalim/?hl=en About 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/thefortiesformula Thank you to our sponsors: Love Indus: Use code TFF for 21% off https://loveindus.com

    52 min
  4. Top 5 Menopause Health Risks in Women | The Forties Formula In Focus

    Jun 14 ·  Bonus

    Top 5 Menopause Health Risks in Women | The Forties Formula In Focus

    Menopause 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 Risks 01:57 The Six Pillars of Health 07:01 Nutrition: Key Components for Women in Their 40s 07:06 The Importance of Strength Training If your health concerns have ever been dismissed by a doctor, here's what to do next 👉 https://thefortiesformula.com/script Want 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 & Jasmin Connect 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

    7 min
  5. Birth Control After 40: The Risks Nobody Talks About | The Forties Formula

    Jun 10

    Birth Control After 40: The Risks Nobody Talks About | The Forties Formula

    In 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 success If 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 Everything 00:02:45 | Meet Lauren 00:03:44 | The Symptoms Nobody Expected 00:06:18 | The ER Visit & Blood Clot Diagnosis 00:08:09 | Brain Fog, Fatigue & Losing Independence 00:09:51 | Migraines, Birth Control & Risk Factors 00:12:29 | Going Back On The Pill After 15 Years 00:14:25 | What Would You Do Differently For Your Daughters? 00:17:09 | Integrative Medicine & Looking Beyond Conventional Care 00:19:35 | Researching Medical Evidence In The Age Of Information 00:21:02 | The Recovery Protocols That Helped Most 00:24:39 | Grieving The Loss Of Your Former Self 00:30:11 | Why She Isn't Using Hormone Replacement Therapy 00:32:58 | Explaining Chronic Illness To Young Children 00:37:11 | Marriage, Caregiving & Family Support 00:40:35 | Regaining Independence After Two Years 00:42:36 | Redefining Success After Chronic Illness 00:45:50 | Lauren's 40s Formula 00:47:09 | Final Thoughts 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/coachamandalim/?hl=en About 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

    48 min
  6. Sleeping Pills vs CBTI: Which Really Fixes Insomnia? | The Forties Formula in Focus

    Jun 7 ·  Bonus

    Sleeping Pills vs CBTI: Which Really Fixes Insomnia? | The Forties Formula in Focus

    If 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 quality Hosted by Jasmin Dhillon and Amanda Lim 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

    10 min
  7. The Biggest Fat loss Mistake Women Make in Perimenopause | The Forties Formula

    Jun 3

    The Biggest Fat loss Mistake Women Make in Perimenopause | The Forties Formula

    In 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 hormones If 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 Mae 00:04:45 | The Real Fitness Secret 00:08:56 | Do You Need Cardio? 00:11:07 | Stop Going Through The Motions 00:14:08 | The Dark Side Of Being Lean 00:18:18 | Fat Loss Without Misery 00:20:58 | How Long Does It Really Take? 00:24:57 | Why The Scale Lies 00:27:48 | What's Really Holding You Back 00:31:16 | The Hyrox Reality Check 00:33:33 | How Much Protein Do You Need? 00:37:15 | The Perimenopause Wake-Up Call 00:43:13 | Fitness Obsession & Mental Health 00:45:15 | Menopause, Confidence & Body Image 00:48:49 | Fitness Trends: Worth It Or Not? 00:52:31 | Fasting After 40 00:56:54 | Why Undereating Keeps You Stuck About 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 order Love Indus: Use code TFF for 21% off

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

    May 31 ·  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
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Trailer

Ratings & Reviews

5
out of 5
4 Ratings

About

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.

Information

  • Creator
    Amanda Lim & Jasmin Dhillon
  • Years Active
    2024 - 2026
  • Episodes
    133
  • Rating
    Explicit
  • Copyright
    © Amanda Lim & Jasmin Dhillon 2024
  • Show Website
    The Forties Formula

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