The Forties Formula

Is your 40s a crisis… or the most powerful reset of your life? In this milestone Episode 100 of The 40s Formula, we flip the script and answer the question we’ve asked every guest: What actually works in your forties? After 100 episodes and countless expert insights, we distill everything into one clear roadmap: the Body Fix, the Mind Fix, and the Life Fix.We cut through diet culture, burnout, people-pleasing, and overwhelm to focus on what really builds strength, resilience, and clarity in this decade. If you’re tired of doing too much of the wrong things and ready to refine what truly matters, this episode is your ultimate cheat sheet.---------CHAPTERS00:00 – Episode Snippet01:16 – Episode 100: The 40s Formula (Body, Mind, Life)02:44 – The Body Fix: Muscle over weight03:59 – Breaking free from diet culture06:33 – Protein, nutrition, and muscle basics07:37 – Sponsor Break: The Meat Club08:36 – Hormones in your 40s: What’s really happening10:36 – The full picture: Sleep, stress, lifestyle12:09 – The Mind Fix: Burnout, boundaries, and rebranding “busy”13:52 – Sponsor Break: Cozy Earth16:56 – Peace, presence, and expression19:20 – Connection over loneliness20:57 – Sponsor Break: Love, Indus22:02 – Movement as medicine24:10 – The Life Fix: Edit and curate your life25:26 – Friendship in your 40s: Quality over quantity27:01 – Micro-bravery and small wins28:11 – Pivots, health scares, and reinvention30:07 – Rethinking alcohol and boundaries32:35 – The big question: Body, Mind, or Life?👩‍❤️‍👩 ABOUT YOUR HOSTSJasmin Dhillon (@eat.with.jasmin) is an Integrated Health Strategist dedicated to helping women navigate their wellness journey with clarity.Amanda Lim (@coachamandalim) is a certified Women’s Health Coach and nutritionist passionate about strength and vitality.Together, they are the voices behind The Forties Formula, your destination for unfiltered conversations about thriving in your 40s and beyond.Special Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________Stay Connected:📩 Join our mailing list for exclusive content, our weekly Forty Tude newsletter, expert tips, and early access to giveaways!📘Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.

Most women in their 40s are told their fatigue, brain fog, and low energy are “just hormones,” but iron deficiency is often the missing piece. In this episode, we explain why iron status plays a critical role in energy, focus, and overall performance in midlife.Family physician DR. TASH MIRANDO joins us to unpack how iron functions as the body’s oxygen transport system, why low ferritin can look like perimenopause, and how to interpret blood tests beyond “normal” ranges. We discuss when nutrition and supplements are enough, when medical treatment is appropriate, and how to build sustainable habits that support long-term health and vitality.---------CHAPTERS00:00 – Episode Snippet00:55 – Introducing our guest, Dr. Tash Mirando07:10 – “Normal” vs optimal iron levels13:20 – Iron, thyroid, and common deficiencies 19:00 – The six pillars of lifestyle medicine20:42 – Sponsor Break: Cozy Earth 21:40 - Fuel Your Forties: Heme vs non-heme iron and absorption25:17 – What blocks iron absorption 37:54 – Sponsor Break: Love, Indus41:20 – Hot or Hype with Dr. Tash53:45 – The 40s Formula: Listen, Investigate, Optimize🎙️ ABOUT OUR GUESTDR. TASH MIRANDO is a family physician who helps women understand iron deficiency, fatigue, and low energy in midlife. We explore how iron affects oxygen delivery, why low ferritin can mimic perimenopause symptoms, and how to make sense of blood test results.Connect with Dr. Tash: @dr.tash.mirando👩‍❤️‍👩 ABOUT YOUR HOSTSJasmin Dhillon (@eat.with.jasmin) is an Integrated Health Strategist dedicated to helping women navigate their wellness journey with clarity.Amanda Lim (@coachamandalim) is a certified Women’s Health Coach and nutritionist passionate about strength and vitality.Together, they are the voices behind The Forties Formula, your destination for unfiltered conversations about thriving in your 40s and beyond.Special Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________Stay Connected:📩 Join our mailing list for exclusive content, our weekly Forty Tude newsletter, expert tips, and early access to giveaways!📘Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.

Are you dealing with bladder urgency, urinary incontinence, or painful sex in your 40s? You are not alone. In this episode of The Forties Formula, we dive deep into pelvic floor dysfunction—the invisible health crisis affecting women in perimenopause and beyond.Most women prepare for wrinkles and hot flashes, but few are taught about pelvic health. We sit down with PREET SINGH, a pelvic health physiotherapist, to discuss the symptoms women rarely talk about: leaking when sneezing, constipation, and changes in sexual health. We break down why kegel exercises aren't always the answer and explore real treatments like pelvic physio and vaginal estrogen.Listen to understand pelvic floor health without stigma, and women’s health in midlife without outdated assumptions.---------CHAPTERS00:00 – Episode Snippet00:55 – Introducing our guest, Preet Singh01:40 – Why pelvic health is not widely discussed 05:56 – What pelvic health does and doesn’t cover09:12 — Incontinence happens without childbirth10:38 — Pregnancy itself is a risk facto 12:09 – Advertisement: Love, Indus13:43 – Episiotomy use and outcomes16:39 – BMI, lifting and respiratory health19:01 — Correct bowel posture reduces strain 23:06 —Is holding your pee bad for your pelvic floor? 25:29 — Fuel Your Forties: How does food impact your pelvic health?27:21 — Perimenopause alters hormones first30:25 — Bladder changes in perimenopause32:40 — Vaginal estrogen is first-line care33:24 — Belly changes aren’t always “weight”35:17 — Accumulated habits show up in your 40s36:00 – Advertisement: Cozy Earth37:06 — Hot or Hype Segment40:17 — What a pelvic floor exam includes42:56 — Ultrasound helps but has limits44:14 – Treatment options extend far beyond Kegels45:27 — Stress and arousal affect painful sex47:58 – The 40s Formula: Protect time, energy and boundaries in midlifeLinks & Resources: Toilet Meditation: A.I.R.B.A.G. with Shelly Prosko and Amy WheelerSpecial Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________Stay Connected:📩 Join our mailing list for exclusive content, our weekly Forty Tude newsletter, expert tips, and early access to giveaways!📘Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.

In this deeply reflective episode of The Forties Formula podcast, hosts Jasmin Dhillon and Amanda Lim sit down with LAILA WHITE, former Reebok master trainer, fitness company founder, and Mrs. Singapore runner-up, to explore what it truly means to reinvent yourself across seasons of life. Laila reflects on how detours shaped her career, how resilience and discipline became her compass, and why she refuses to label setbacks as failures, only redirections and new doors waiting to be opened.This episode also highlights Laila’s heart-centered work through Gallup and Spoonful of Hope, creating spaces and resources for women to connect, release, rebuild, and remember their power. From movement and mindset to community and purpose, this conversation offers grounded wisdom for any woman who’s ready to take risks, rewrite her definitions, and show up for the life she actually wants.Tune in for a bold, inspiring reminder that growth isn’t linear, confidence isn’t inherited, and there are no final failures, only new seasons, new strengths, and new stories waiting to be lived.---------CHAPTERS00:00 – Episode Snippet00:47 – Introducing our guest, Laila White01:19 – “Nothing is a straight line”02:53 – How to take risks later in life without “risking it all”04:43 – Choosing intention over trends in career and life05:36 – Falling in love with fitness08:46 – Cardio vs strength: Why midlife fitness needs both10:07 – Form, foundations, and movement without injury11:26 – Women are stronger than they think12:51 – Training knowledge is empowerment16:05 – Menopause, hormone therapy, and refusing to stop training20:06 – GalUP: movement, ritual, and women’s community24:03 – Spoonful of Hope: practical resources that restore dignity31:27 – What does it mean to be a Singaporean woman?35:02 – Hot or Hype segment37:38 – The reality behind Mrs. Singapore41:26 – The cost of losing yourself inside performance culture43:09 – The 40s Formula: Get up, dress up, show upSpecial Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________📩 Join our mailing list for exclusive content, our weekly Friday FOURPlay newsletter, expert tips, and early access to giveaways!Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.

❤️ Growth rarely begins with dramatic transformations. More often, it starts quietly, with a single decision repeated over time.In this insightful episode of The Forties Formula podcast, hosts Jasmin Dhillon and Amanda Lim sit down with AMELIA BAILEY, founder of the Happy Girl Movement, to talk about how a simple daily walk became a powerful anchor for mental health, confidence, and self-trust. Amelia shares her journey of committing to walking every day through anxiety, burnout, injury, and major life transitions, and how consistency reshaped her relationship with herself as she approaches 40.They explore themes of mental health, habit-building, resilience, and responsibility, including how stress can show up in the body, why having a strong “why” matters, and how movement can be adapted in different seasons of life. Amelia opens up about hitting rock bottom, learning to work with her nervous system, adapting movement during injury, and letting go of all-or-nothing thinking in favor of progress that meets her where she is. Together, they reflect on walking as an anchor for mental health, a tool for emotional regulation, and a foundation that supports better sleep, nourishment, confidence, and clarity.Tune in for a grounded, honest conversation that reframes walking as more than exercise. This episode is a reminder that thriving in your forties doesn’t require an overhaul, just steady steps, strong foundations, and choosing yourself day by day.---------CHAPTERS00:00 – Episode Snippet01:38 – Introducing our guest, Amelia Bailey02:40 – When stress and anxiety begin to affect the body11:48 – Progress over perfection and celebrating small wins12:42 – Advertisement: Cozy Earth18:18 – The reality of the arrival fallacy24:28 – Approaching your 40s with clarity26:01 – Growth shaped by difficult seasons26:32 – Advertisement: Love, Indus28:25 – Advice for anxiety: start small and let yourself win31:00 – Walking is a moving meditation for the nervous system31:51 – Rapid Fire Round with Amelia35:26 – The 40s formula: Focus on the basics and take it step by stepSpecial Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________📩 Join our mailing list for exclusive content, our weekly Friday FOURPlay newsletter, expert tips, and early access to giveaways!Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.

💇‍♀️“Your hair isn’t just about style; it’s deeply connected to identity, confidence, and the season of life you’re in.”In this insightful episode of The Forties Formula podcast, hosts Jasmin Dhillon and Amanda Lim sit down with TONI OVENDEN , a seasoned hair expert, educator and Founder of Love Hair HK & SG, to unpack the powerful relationship between hair, hormones, life transitions, and self-expression in your 40s and beyond.We explore why big life moments like breakups, pregnancy, postpartum, and perimenopause often trigger the urge for drastic hair changes, and when those changes help versus when they hurt. Tony breaks down the science behind hair loss, shedding cycles, postpartum regrowth, and scalp health, while offering grounded advice on how to decide if a transformation is intentional or purely emotional. The conversation also dives into generational beauty trends, confidence, and why working with your hair’s natural patterns matters more than chasing what’s trending.Tune in to learn how to make hair choices that support your real life, protect your confidence, and evolve with you, not against you. This episode is a must-listen for women who want their hair to feel aligned, healthy, and empowering in this decade and beyond.Together, they break down:• Why “age-appropriate” hair is a thing of the past and how personalized choices boost confidence• How hormones, stress, lifestyle, and climate influence texture, shedding, and frizzIn midlife, hair often becomes a canvas where life’s changes are visibly reflected. Yet, the key to embracing hair in this season of life lies not in following trends or rigid rules but in understanding, caring for, and celebrating what works best for each individual.---------CHAPTERS00:00 – Episode Snippet02:26 – Does “age-appropriate” hair still exist?06:42 – Gray blending vs. permanent color10:44 – Healthy hair: The foundation of timeless hair12:09 – Fuel Your Forties: Nutrition, hormones, and hair health15:48 – Scalp care mistakes to avoid23:26 – Natural vs. salon-quality products34:34 – Advertisement: Cozy Earth35:26 – The “Big Change” Test37:04 – Identity loss after major life shifts39:19 – Hair loss science explained41:46 – Generational aesthetics come and go45:29 – You know your hair best47:34 – Hot or Hype: Hair health51:35 – Styling skills build confidence52:57 – The 40s Hair Formula: Invest in understanding your hair needsSpecial Thanks to Our Sponsors:🥩 The Meat Club – Get $20 off with code TFF20🛏️ Cozy Earth – Sleep comfortably with soft bamboo sheets and cozy pajamas. Use code TFF for 41% off. Free shipping in Singapore over $560 and in the US over $50.❤️ Love, Indus: Get 21% off luxury skincare with code TFF______________📩 Join our mailing list for exclusive content, our weekly Friday FOURPlay newsletter, expert tips, and early access to giveaways!Free Guide — The Forties Formula Ebook: Your simple, honest guide to what’s changing in your 40s — hormones, cravings, energy, strength and more.