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

Amanda Lim & Jasmin Dhillon

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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#135
Wednesday · 49 min
He’s Not the Man You Married: Is It Low Testosterone or Male Menopause?
You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x What are the symptoms of low testosterone in men, and is male menopause real? NHS GP and men's health specialist Dr Jeff Foster explains the signs of low testosterone women notice first in their partners. You're in perimenopause, maybe on HRT and feeling like yourself again, while he's exhausted, irritable, gaining weight and has lost interest in sex. Every time you raise it, he says he's just getting older. Dr Jeff Foster has spent over 25 years in clinical practice, and around 40% of his patients used to come in because their female partners brought them. Jasmin and Amanda ask Jeff: Is male menopause or andropause a real medical condition? What are the early signs of low testosterone in men over 40? Why can a man have a normal testosterone result and still feel terrible? Which blood tests should he ask for? Can diet, weight loss or exercise raise testosterone naturally? Is testosterone replacement therapy safe for the heart and prostate? How do you raise it with your husband without starting a fight? What happens when she starts HRT and he is left behind? CHAPTERS 00:00 Is it low testosterone or is he just getting older? 03:05 Is male menopause real? Andropause explained 05:46 Signs of low testosterone women notice in their partners 08:40 Why low testosterone shortens men's lives 11:10 How much testosterone do men lose with age? 12:44 Medicines, weight and lifestyle that lower testosterone 15:00 Does more sex raise testosterone? 17:29 How to talk to your husband about testosterone 19:55 Testosterone blood tests: total vs free testosterone 23:49 Body fat, oestrogen and insulin resistance in men 25:57 Diet, carbs and the carnivore experiment 32:21 The best exercise to increase testosterone 34:33 Is testosterone safe? Heart attacks and prostate cancer 37:07 Will men's health catch up with menopause care? 38:41 Testosterone treatment and fertility 41:17 Male contraception and vasectomy 43:34 Hot or hype 44:50 Why couples should check their hormones together 46:12 Jeff's Forties Formula ABOUT THE GUEST Dr Jeff Foster is an NHS GP, men's health specialist and testosterone expert. He is the author of Man Alive: The health problems men face and how to fix them, and host of the Man Alive podcast. 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/coachamandalim/ FREE DOCTOR'S SCRIPT https://the-forties-formula-with-amanda-jasmin.kit.com/script THANK YOU TO OUR SPONSORS For Youth Clear Protein+: code FORTY for up to 35% off at https://www.foryouth.co/go/the-forties-formula-system Jazz Up: [add offer, code and link] Love Indus: code TFF for 21% off at https://loveindus.com Cozy Earth: code TFF for up to 21% off [add link] SUPPORT THE PODCAST Buy Us a Coffee: https://the-forties-formula-with-amanda-jasmin.kit.com/products/buy-us-a-coffee This episode is for education only and is not a substitute for advice from your own doctor.
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November 1 · 12 min
Is Your Brain Keeping You Stuck? How to Actually Change
You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x Nervous system regulation, behaviour change and women's health in your 40s: Behaviour Change Strategist Leila Foster joins Jasmin Dhillon and Amanda Lim on The Forties Formula to explore why lasting change is so hard, even when we genuinely want it. Leila works at the intersection of behaviour change, wellness and nervous-system regulation. As a mother of three, a new mum, a wife and a business owner, she brings both professional expertise and personal experience to a conversation about stress, relationships, motherhood and change. They explore why our brains return to familiar patterns, how chronic stress affects our ability to change, why expectations create resentment, and how to recognise when a trigger isn't actually about you. Leila also opens up about divorce, building a blended family, sharing the parenting load and running a business with her husband. Jasmin and Amanda share their very different experiences with 9D Breathwork and discuss why the same experience can affect two people completely differently. Finally, Leila shares her 40s formula: stop doing what you're told, make micro-adjustments, know your season, hold your paradox, ask for help, and never outsource your decisions. 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/ Get our free Wellness Guide Navigating your health, identity and energy in your 40s? Grab our free digital wellness guide, plus future episodes straight to your inbox. https://the-forties-formula-with-amanda-jasmin.kit.com/ Support the podcast If you enjoy these conversations, subscribe and share this episode with someone navigating stress, motherhood, relationships or change. 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: nervous system regulation, behaviour change, women's health in your 40s, midlife health, blended family, divorce and remarriage, neuroplasticity, stress and resentment, 9D breathwork, marriage and business partners, conflict resolution for couples, wellness podcast for women #NervousSystemRegulation #WomensHealth #Midlife
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#134
October 28 · 57 min
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 fog Menopause brain fog vs dementia: differences and warning signs HRT and cognitive function Why brain fog may improve after menopause Why around one in 10 women stop working around age 50 CBT and visual imagery techniques for memory and focus Sleep, stress and midlife Emerging research on creatine and brain fog Dementia risk reduction and CST Meno QUESTIONS 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
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October 25 · 11 min
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.
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#133
October 21 · 56 min
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
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October 18 · 7 min
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!
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#132
October 14 · 52 min
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
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October 11 · 12 min
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
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#132
October 7 · 55 min
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
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October 5 · 9 min
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
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#131
September 30 · 1 hr 1 min
How To Fit Strength Training Into A Busy Life - Mother of 3 Reveals
You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x Strength training for women over 40 can keep you strong, capable and independent at 80. Strength coach Elizabeth Davies, author of Training for Your Old Lady Body, shares her tips for healthy ageing. What if your fitness goal was being able to get off the floor, carry your own bags and keep saying yes to life at 80? In this episode of The Forties Formula podcast, Jasmin Dhillon and Amanda Lim are joined by Elizabeth Davies to rethink what women are training for, and why our future independence deserves attention now. For decades, women have been sold smaller waists, summer bodies and before and after photos. Elizabeth offers a different focus: building a body that can keep doing the things you need and love as you grow older. IN THIS EPISODE, WE DISCUSS Training for capability and independence as you age Why it isn't too late to begin strength training Fitting shorter workouts around work and family Mum guilt and modelling self-care for your children Strength, cardio, power and progressive overload Letting go of perfectionism and all or nothing thinking CHAPTERS 0:00 Train for your old lady body 1:00 Why women are sold summer body goals 5:41 What do you want to be able to do at 80? 9:44 Is it too late to start lifting? 13:30 Finding time to exercise 18:27 Mum guilt and making time for yourself 23:14 Rethinking before and after photos 29:11 What if you don't enjoy lifting? 37:34 Training priorities in your 40s, 50s and 60s 40:15 Power training and moving quickly 43:53 The mindset for lifelong fitness 51:15 Hot or hype: fitness beliefs challenged 57:24 Elizabeth's Forties Formula ABOUT THE GUEST Elizabeth Davies is a personal trainer, founder of the training platform This Woman Lifts and author of Training for Your Old Lady Body. Instagram: https://www.instagram.com/thiswomanlifts/ 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 helping women build strength, confidence and long-term health. https://www.instagram.com/coachamanda/ THANK YOU TO OUR SPONSORS This episode is brought to you by For Youth. Their Clear Protein+ is a clear recovery drink you stir into cold water after training. According to Each sachet provides 17 g of protein, 3 g of creatine and electrolytes, with 74 calories. Shop at https://www.foryouth.co and use code FORTY at checkout, valid for a one-time purchase. Love Indus: use code TFF for 21% off. https://loveindus.com SUPPORT THE PODCAST For more from The Forties Formula, join our crew and get our weekly FORTYTUDE newsletter straight to your inbox: 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 #StrengthTraining #WomenOver40 #TheFortiesFormula #ElizabethDavies #HealthyAgeing #FitnessOver40
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September 27 · 9 min
Your Relationship is Failing These Green Flags | 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 Have you ever found yourself questioning your relationship in your 40s... and wondered if something is wrong? In this clip from The Forties Formula, relationship coach Yana Fry explores why so many women begin reassessing their relationships during midlife. She explains how changing priorities, greater self-awareness, and shifting emotional needs can make women see their relationships through a completely different lens—and why this doesn't necessarily mean the relationship is failing. Whether you're happily partnered, feeling disconnected, or simply trying to understand yourself better, this conversation offers thoughtful insights into one of the biggest transitions many women experience after 40. 🎧 Watch the full episode for more on communication, intimacy, the invisible mental load, dating after 40, relationship red flags, couples therapy, and building healthier relationships in midlife. 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/ About the guest: Yana Fry is a relationship coach, psychologist, and educator who helps women create healthier, more fulfilling relationships through self-awareness, emotional growth, and practical relationship tools. https://www.instagram.com/yanafry Learn more about Yana's work: https://love.yanafry.com Support the podcast: If you enjoy these conversations, subscribe and share this episode with someone navigating relationships, dating, or life after 40. You can also support the show by Buying Us a Coffee: https://buymeacoffee.com/thefortiesformula Our sponsors: Love Indus Use code TFF for 21% off. https://loveindus.com #TheFortiesFormula #RelationshipsAfter40 #MidlifeRelationships #DatingAfter40 #SelfWorth #EmotionalIntimacy #Perimenopause #Women'sHealth #RelationshipAdvice #YanaFry
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#130
September 23 · 26 min
5 Health Claims Women Over 40 Need to Question
You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x Can creatine help with perimenopause brain fog? Could an allergy pill ease hot flushes? And why does your body feel different when your weight hasn’t changed? In this episode of The Forties Formula, Jasmin Dhillon and Amanda Lim reunite in London to unpack five health claims making headlines and circulating on social media. From strength training and heart health to creatine and viral menopause hacks, they explore what’s behind the claims, where evidence is still developing, and what deserves a closer look. With so much conflicting advice aimed at women over 40, knowing what to believe can feel overwhelming. This conversation explores why the details behind a headline matter — and why your health is about more than a number on the bathroom scale. Jasmin and Amanda discuss the headline linking resistance training with lower heart attack risk, including the limitations of observational research. They also examine the trend of combining allergy and heartburn medication for menopause symptoms, separating a proposed explanation from evidence that a treatment works. Next, they explore creatine claims around muscle, bone and brain health before discussing body composition during perimenopause. The conversation covers fat redistribution, muscle function, grip strength and how these relate to metabolic health. Whether you’re considering creatine, noticing a changing waistline or feeling overwhelmed by menopause advice, this episode offers questions to take beyond your social media feed. In this episode, we discuss: Strength training, heart health and the 44% risk-reduction headline The viral allergy-pill menopause hack and its evidence gaps Creatine claims around muscle, bone and brain fog Why a stable weight doesn’t tell the whole story Tracking sleep, mood and changes in how you feel Visceral fat, grip strength and diabetes risk How muscle and exercise relate to glucose regulation Chapters 0:00 Five health claims: the headlines 0:37 Welcome from London 1:15 Strength training and heart health 4:13 What observational research tells us 5:24 The viral allergy-pill menopause hack 7:38 Is there evidence behind it? 9:50 Creatine: muscle, bone and brain fog 15:08 Same weight, different body 18:07 Tracking symptoms beyond the scale 18:57 Muscle strength, visceral fat and diabetes 20:43 Measuring hand grip strength 21:36 Grip strength and longevity 24:03 Muscle, exercise and blood sugar 25:42 Final takeaways About your hosts Jasmin Dhillon is an Integrated Health Strategist and Health Coach helping women in their 40s navigate gut health, hormones and nutrition. Instagram: @eat.with.jasmin Amanda Lim is a Metabolic Health Coach helping women build strength, confidence and long-term health. Instagram: @coachamanda Which claim have you seen in your feed? Tell us below and subscribe to The Forties Formula. For general education. Discuss medication, supplements and treatment changes with a qualified healthcare professional. #TheFortiesFormula #Perimenopause #WomenOver40
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September 20 · 8 min
Postpartum In Your 40s: What You Really Need To Know
You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x Postpartum recovery for women in their 40s: what no one tells you. Sports medicine physician Dr. Lara Morgan joins Jasmin and Amanda to explain why the six-week clearance means nothing and what real recovery actually looks like. Most women are cleared at six weeks and sent straight back to running, lifting, and HIIT. No one tells them that decision can affect their body for the next three to four decades. If something has felt off since you had kids, this episode is for you. In this episode you will learn why the bounce back narrative is physically damaging, what it means to recover like an athlete, why leaking and pelvic floor issues are common but never normal, and why it is never too late to rebuild. About the guest: Dr. Lara Morgan is a sports medicine physician who has worked with elite athletes at the Cleveland Cavaliers and USC. She applies the same evidence-based recovery model used in professional sport to postpartum women and mothers at every stage. Find her on Instagram at @sportdrmorgan. Chapters: 0:00 Postpartum recovery and why the six-week clearance means nothing 1:42 How to recover like an athlete even if you were never one 3:37 Is it too late to fix your body years after having kids 5:44 Why incontinence after pregnancy is never normal About your hosts: Jasmin Dhillon is an Integrated Health Strategist 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/ Want to stay across everything we are doing? FortyTude is our newsletter where we share what we are reading, testing, and talking about between episodes. It is the easiest way to stay in the loop. Join us here: https://the-forties-formula-with-amanda-jasmin.kit.com/ Listen to the full episode: YouTube: https://youtu.be/uFyZv-_wH8c Spotify: https://open.spotify.com/show/3quPHkvuW2fqfaxuWmKJf1 Apple Podcasts: https://podcasts.apple.com/sg/podcast/the-forties-formula/id1724267923?i=1000774105535 Support the podcast: If you enjoy these conversations, subscribe and share with someone who needs to hear this. You can also support the show here: https://buymeacoffee.com/thefortiesformula Thank you to our sponsor: Love Indus. Use code TFF for 21% off: https://loveindus.com Keywords: postpartum recovery, pelvic floor, diastasis recti, C-section recovery, postpartum fitness, women in their 40s, perimenopause, bounce back myth, sports medicine, belly binding, core strength after pregnancy, postpartum exercise, women's health over 40, postnatal recovery, postpartum body, rebuild after pregnancy, mum fitness, strong mum, Dr Lara Morgan, postpartum hormones
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#129
September 16 · 54 min
Why Your Personality Isn't Actually Yours (And What Is)
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 coaching psychologist Dr Saba Hasanie to explore an uncomfortable question: how much of what we call “personality” is actually adaptation? Why does this matter? Because patterns such as people-pleasing, perfectionism, self-sabotage and the need for control may reflect behaviours we learned in childhood. In midlife, we can start questioning whether those patterns still serve us. Drawing on her book, The Blueprint to Leadership, Dr Hasanie introduces six childhood “fields”—rules, trust, self, belonging, emotions and world—and explores how they influence adult behaviour. Whether you’ve caught yourself saying “that’s just who I am” or you’re struggling to break a familiar pattern, this conversation explores what it takes to choose a different way forward. In this episode, we discuss: • Why some personality traits may be learned adaptations • The six childhood fields and their influence on adult behaviour • Why siblings can experience the same household differently • What can sit beneath self-sabotage and people-pleasing • Why awareness alone may not create lasting change • The grief that can accompany letting go of an old identity Chapters: 0:00 Why does my personality feel fake? 3:41 Who is Dr Saba Hasanie? 4:05 Is personality genetic or learned? 10:18 Who was your first boss? 13:36 What are the six fields of childhood development? 17:44 Why do siblings have different childhoods? 20:23 How to look at your childhood without blaming your parents 24:32 Is optimism genetic? 29:42 Why does midlife feel like a crisis? 32:44 Why can’t I change even though I’m aware of the problem? 42:36 Why do people resist change even when it’s hurting them? 45:24 What does it mean to grieve your old identity? 54:54 How to reinvent yourself in your 40s About our guest: Dr Saba Hasanie is a Coaching Psychologist, ICF Master Certified Coach and Managing Director of OSC Leadership Development. Get The Blueprint to Leadership Visit her website About your hosts: Jasmin Dhillon is an Integrated Health Strategist and Health Coach helping women in their 40s navigate gut health, hormones and nutrition. Follow Jasmin Amanda Lim is a Metabolic Health Coach helping women build strength, confidence and long-term health. Follow Amanda Support the podcast: Follow and share this episode with someone navigating a major life transition. Buy us a coffee Thank you to our sponsors: For Youth Explore The Forties Formula System. Use code TF35 for up to 35% off storewide. Shop For Youth Love Indus Use code TFF for 21% off. Shop Love Indus Keywords: Dr Saba Hasanie, personality, childhood adaptations, people-pleasing, perfectionism, self-sabotage, midlife, identity, emotional patterns, personal growth, self-awareness, behaviour change, childhood experiences, boundaries, coaching psychology, The Blueprint to Leadership, women over 40, The Forties Formula podcast.
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September 13 · 8 min
Why Doctors Are Finally Renaming PCOS (And What It Means for You)
You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x PCOS and perimenopause: why your symptoms get worse in your 40s. Dr Sital Khistriya explains insulin resistance, the symptoms missed in slim women, skin markers, and why menopause does not switch PCOS off. This is The Forties Formula In Focus, a short deep dive into one part of our conversation with women's health physician Dr Sital Khistriya. Most women are told PCOS is about cysts on the ovaries. The truth is that the real driver sits upstream in insulin resistance, which is why PCOS is being renamed PMOS, poly metabolic ovarian syndrome. In this focus episode we look at who gets missed and why. If you are slim, eat well, and have been told your bloods look normal while your body says otherwise, this one is for you. Dr Sital explains why PCOS shows up differently depending on your ethnicity, the signs on your skin that point to insulin resistance, and why symptoms often get worse in perimenopause rather than better. Chapters 0:00 Why PCOS is diagnosed differently depending on your ethnicity 1:31 The hidden PCOS symptoms that get missed in slim women 3:53 What the dark patches on your skin say about insulin resistance 5:31 Why PCOS gets worse during perimenopause About the guest Dr Sital Khistriya is a UK-trained family physician at Osler Health International in Singapore, based at the Star Vista clinic. She earned her medical degree from the University of Leicester and holds postgraduate qualifications in child health and in sexual and reproductive healthcare, along with membership of the Royal College of General Practitioners. She practised as an NHS and private GP in the UK before moving to Singapore, and her clinical interests span women's health, hormones, fertility, menopause, and lifestyle medicine. About your hosts Jasmin Dhillon is an Integrated Health Strategist 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 helping women build strength, confidence and long-term health. https://www.instagram.com/coachamanda/ Join Fortytude Want more of this straight to your inbox? Fortytude is our newsletter for women who refuse to shrink in their forties. Real talk on hormones, metabolism, and feeling like yourself again, with none of the fluff. Come join us here: https://the-forties-formula-with-amanda-jasmin.kit.com/ Support the show If you love what we do and want to help us keep making it, you can buy us a coffee here: https://buymeacoffee.com/thefortiesformula Thank you to our sponsor Love Indus. Use code TFF for 21% off: https://loveindus.com Listen to the full episode Apple Podcasts: https://podcasts.apple.com/in/podcast/why-pcos-gets-worse-during-perimenopause-doctor-explains/id1724267923?i=1000776976873&l=te Spotify: https://open.spotify.com/episode/3bxJPqNBjVU3BTjn2Wlpa3 YouTube: https://www.youtube.com/watch?v=lgq5cTrIUL4
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#128
September 9 · 53 min
Perimenopause in Ethnic Minorities: Why Symptoms Are Missed | The Forties Formula
You’ve been in our ears — now get in ours. Send us a voice message and join the chat. Love, Jasmin and Amanda x Perimenopause symptoms often present differently in Black, South Asian and East Asian women. South Asian women typically reach menopause between 46 and 48, compared with 50 to 51 in Caucasian women, meaning symptoms can begin in the mid-thirties. Symptoms are more likely to appear as joint pain, body aches, anxiety, insomnia, vaginal dryness and recurrent UTIs rather than hot flushes. Black women in the UK are approximately five times less likely to be prescribed HRT. In this episode of The Forties Formula, Jasmin Dhillon and Amanda Lim sit down with Dr Shahzadi Harper to explore how perimenopause affects women differently across ethnicities, and why that matters for diagnosis, treatment and long-term health. They cover why perimenopause can start earlier than most women realise, the higher baseline cardiovascular, metabolic and bone density risks carried by South Asian and Black women, and why East Asian women are wrongly assumed to sail through menopause symptom free. Dr Harper shares her own perimenopause story, including brain fog, fatigue and joint pain with no hot flushes at all, and why she chose HRT and testosterone. The conversation moves into GLP-1s and metabolic health, how to advocate for yourself when a doctor dismisses you, what to do if you cannot or do not want to take HRT, and why common symptoms should never be accepted as normal. Finally, Dr Harper shares her Forties Formula: put yourself first. CHAPTERS 00:00 Why perimenopause is misunderstood 01:53 An ethnic minority lens 06:06 Do clinicians know? 08:02 The hardest stage 13:54 Dr Harper's own story 16:06 Why she chose HRT 17:44 GLP-1s and perimenopause 21:19 Stress, caring and weight 25:58 Metabolic and heart risk 30:57 Access and awareness 33:13 Advocating for yourself 36:23 The many symptoms 40:47 If you can't take HRT 47:38 Stop white-knuckling it 49:16 Relationships and identity 51:32 Her Forties Formula FREE DOCTOR SCRIPT Feel dismissed at your appointment? We have created a free script with exactly what to say and which tests to ask for. https://the-forties-formula-with-amanda-jasmin.kit.com/script ABOUT OUR GUEST Dr Shahzadi Harper is a GP of over 20 years and founder of The Harper Clinic on Harley Street, specialising in women's health, perimenopause and menopause. 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 Subscribe and share this episode with a woman who needs more support through perimenopause. You can also buy us a coffee: https://the-forties-formula-with-amanda-jasmin.kit.com/products/buy-us-a-coffee OUR SPONSORS Love Indus. Code TFF for 21% off. https://loveindus.com Perimenopause symptoms, perimenopause symptoms age 40, symptoms of perimenopause, perimenopause treatment, perimenopause anxiety, HRT, menopause age by ethnicity, women's health, midlife health.
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September 7 · 15 min
Why Women in Their 40s Snap: Anna Mathur on Anger vs Rage | 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 Have you ever wondered why something so small can suddenly push you over the edge? In this clip from The Forties Formula, psychotherapist and bestselling author Anna Mathur explains the crucial difference between anger and rage and why understanding it can completely change how you respond to overwhelming emotions. She shares why rage isn't a personality flaw, what it's really trying to communicate, and how recognising the warning signs can help you avoid reaching breaking point. If you've ever thought, "I don't know why I reacted like that," this conversation will help you understand what's happening beneath the surface. 🎧 Watch the full episode for more on perimenopause, emotional burnout, the invisible mental load, repairing relationships after conflict, and practical ways to stop snapping at the people you love. Chapters: 00:00 The kitchen breaking point — a homeschooling mum's rage story 02:15 Anger vs rage: what's the difference 05:30 The pot on the stove — how rage builds when anger's ignored 08:15 Amanda's own anger-management story 11:00 Spotting your early warning signs 13:30 Why we swallow what we're really feeling 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 About the guest: Anna Mathur is a psychotherapist, bestselling author, speaker, and host of The Therapy Edit podcast. She helps people navigate emotional wellbeing with practical, compassionate tools for everyday life. https://www.instagram.com/annamathur Support the podcast: If you enjoy these conversations, subscribe and share this episode with someone who needs to hear it. You can also support the show by Buying Us a Coffee: https://buymeacoffee.com/thefortiesformula Our sponsors: Love Indus Use code TFF for 21% off. https://loveindus.com #TheFortiesFormula #AnnaMathur #Perimenopause #WomensMentalHealth #EmotionalRegulation #Anger #Burnout #MentalLoad #MidlifeWomen #Therapy
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#127
September 2 · 42 min
Aqua Fitness Is Not Just for Rehab: Why You Need It Now | The Forties Formula
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 sit down with Malissa Sander, founder of Aqua Tula, to challenge the idea that women in their 40s need to train harder to stay fit. Malissa shares her journey from childhood anorexia and an unhealthy relationship with exercise to rebuilding her body through water-based fitness and strength training. After losing muscle, suffering injuries and developing osteoporosis, she learned to approach movement differently, prioritising strength, recovery and a sustainable relationship with her body. The conversation explores why the “push harder” approach can be counterproductive in midlife, and why Malissa’s Three Ws; weights, water and walking form the foundation of her approach. Chapters: 00:00 Malissa’s story: from anorexia to strength 03:06 Anorexia, perfectionism and body image 04:47 When exercise pushed her body too far 05:19 Rebuilding through water and weights 07:21 Discovering aqua and strength training 09:52 The Three Ws: weights, water and walking 11:22 Combining water, mobility, cardio and strength 12:57 The biggest myths about aqua fitness 13:59 Blue Mind Theory and the brain on water 14:36 Why hard training can feel easier in the pool 15:30 Building community through movement 17:19 Aqua Tula as an adaptable fitness system 18:21 The calling behind Aqua Tula 19:51 How the Aqua Tula method was created 20:21 What does “Aqua Tula” mean? 20:39 What to expect in your first class 22:03 Who can benefit from aqua fitness? 23:24 Is aqua fitness for men too? 24:41 Pregnancy, postpartum and C-section recovery 25:48 Exercise and postpartum depression 29:40 Do you need to know how to swim? 31:10 Body confidence and getting into the pool 32:36 Reconnecting with your body through movement 34:48 Hot or Hype 37:04 Where to find Aqua Tula 37:23 Malissa’s 40s Formula About the guest: Malissa Sander is the founder of Aqua Tula, a boutique water-based fitness method combining HIIT, strength, mobility and flexibility — designed for all ages and fitness levels. Based in Singapore, Malissa has trained a community of over 450 women and works with everyone from perimenopausal women managing joint pain and inflammation, to pre and postnatal clients, to elite athletes. Her method is built on the belief that exercise does not have to be painful to be effective. Follow Malissa on Instagram: https://www.instagram.com/aqua.tula/reels Find out more and book a class: https://www.aquatula.com 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 navigating a major life transition or learning to let go of a version of themselves. 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
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August 30 · 9 min
Perimenopause Weight Gain: Why Fitness Over 40 Needs a Completely Different Approach | 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 Perimenopause weight gain, fat loss over 40, and why everything you have been doing has stopped working — this conversation is for you. Sara May Garcia is a fitness coach and co-founder of Bootique Gym in Singapore. She gained 8kg in two months — eating the same, training the same. She is a professional. She knew exactly what to do. And it still was not working. In this clip from The Forties Formula, Sara shares what was actually happening in her body, why perimenopause weight gain hits differently, and what finally changed — not just physically, but mentally. Topics covered: perimenopause weight gain, perimenopause symptoms, menopause weight loss, strength training for women, fat loss over 40, fitness over 40, losing weight over 40, perimenopause and mindset, muscle loss from undereating, sustainable fat loss for women in their 40s. Chapters: 0:00 Why do women in their 40s struggle to lose weight even when doing everything right? 2:22 How does mindset affect fat loss during perimenopause? 4:14 Why has my exercise routine stopped working after 40? 6:16 How do I get out of a weight loss plateau in perimenopause? If your doctor has told you you are too young or dismissed your symptoms, we built a free script to help you walk into that appointment and get taken seriously: thefortiesformula.com/script 🎧 Listen to the full episode: Apple Podcasts: https://podcasts.apple.com/us/podcast/the-biggest-fat-loss-mistake-women-make-in/id1724267923?i=1000771063153&l=zh-Hant-TW Spotify: https://open.spotify.com/episode/3X8Xvigf3OVbjEJqW1HuFX?si=bG8xyZknSESnPcj13zoO-Q YouTube: youtu.be/BgPaWVrqhGs Or search The Forties Formula wherever you get your podcasts. Support the show: buymeacoffee.com/thefortiesformula Sponsors: The Meat Club — use code TFF20 for $20 off your first order. themeatclub.com.sg Love Indus — use code TFF for 21% off. loveindus.com About Sara May Garcia: Fitness coach and co-founder of Bootique Gym Singapore, helping people build strength, improve body composition and create sustainable fitness habits. instagram.com/saramayfit About your hosts: Jasmin Dhillon is an Integrated Health Strategist helping women in their 40s navigate hormones, gut health and nutrition. instagram.com/eat.with.jasmin Amanda Lim is a Metabolic Health Coach helping women build strength, confidence and long-term health. instagram.com/coachamandalim #perimenopause #perimenopausesymptoms #perimenopauseweightgain #menopause #menopauseweightloss #fitnessover40 #strengthtrainingforwomen #weightlossover40 #womenover40 #womenshealth #fatloss #strengthtraining #menopausefitness #thefortiesformula #podcast
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