The Forties Formula

We’ve all heard about – or are experiencing – the perimenopausal “shifts” in mood, energy, and body composition – but what tools do we have to manage and control them? Is there a way that what we eat and how we approach food can actually get us through this transition without unwanted weight gain? And what exactly does a “perimenopause eating plan” look like?In this instructive and engaging episode, holistic and culinary nutritionist TERESA PENA opens up about how to address common peri/menopausal symptoms and concerns using proper, whole-food nutrition, explaining:•⁠ ⁠The links between oestrogen, appetite, and metabolism•⁠ ⁠How and what to eat for more optimised body composition, including the role of alcohol and what supplements actually work•⁠ ⁠Hormonal effects on gut health and how to maintain a healthy microbiome and balanced blood sugars•⁠ ⁠Strategic tips for a nourishment approach to nutrition including a detailed “day of eating” for perimenopausal women•⁠ ⁠Why protein and soy can give you power in the ‘pause – and how to get more of bothTune in to our debut Season 2 episode of The Forties Formula with TERESA PENA as she enlightens the connections between what we choose to eat, how we eat it, and how our hormones can help or hinder those choices. This conversation will leave you feeling recharged, informed, and ready to make powerful changes to your own nutritional health.You can find out more about Teresa and her work as a holistic and culinary nutritionist at @balancednutritionlab - and don’t forget to follow your @thefortiesformula co-hosts, Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim) on Instagram too.And now, a special thank-you to our sponsors:•⁠ ⁠The Meat Club, your one-stop shop for Australian and New Zealand produce in Singapore. Follow @themeatclubsg for exclusive content, cooking tips, and special offers, or visit themeatclub.com.sg. Enjoy an exclusive $12 discount (no minimum spend; new customers only) with code TFF12.•⁠ ⁠Peri Health, @perihealth_ are the makers of an all-natural, Australian-made perimenopause support supplement that makes you feel like yourself again. Use code Formula10 to enjoy 10% off your first order at myperihealth.com.•⁠ ⁠Akesi Wellness, leaders in family-focused and science-forward PRE, PRO, and POST-biotics. Follow @akesiwellness for the latest in gut health research and product development, and use code FORTIES for 15% off their full line of amazing products.

Tune in to our short 2-minute blooper bonus episode for a glimpse into the fun and unexpected moments that happen behind the scenes of our podcast recordings. Listen as Amanda and Jasmin navigate through the mishaps and laughs, showing that podcasting isn't always easy but definitely fun!

Ever wondered what happens during podcast recording sessions? Or the types of things two nutritionists speak about? Well, wonder no more! In this hilarious pre-show mic test, Amanda and Jasmin dive into a random mix of topics, giving you a sneak peek into their off-air banter. From discussing podcast appearances to sharing coffee shop drama, this impromptu session turned into a 10-minute bonus episode packed with laughs and insights. Tune in for a lighthearted chat that'll make you want to grab a cup of coffee and join the fun!

In this special episode, get to know your hosts, Amanda and Jasmin, as they share their personal stories, motivations, and the unique paths that led them to where they are today. Amanda and Jasmin come from very different backgrounds, yet their desire to help women thrive is what brought them together to create "The Forties Formula."In this episode, Amanda and Jasmin open up about:Their individual journeys that led them to their current roles in health and wellness.The reasons behind their strong belief in the significance of protein and strength training, particularly for women in their 40s.The vital role that quality sleep plays in maintaining overall health and well-being.Sneak peeks into their personal lives and unique daily routines.Join Amanda and Jasmin as they chitchat about their lives, their purpose, and their passion for women and wellness. This episode is more than getting to know your hosts; it's a call to be inspired, understood, and moved toward your healthiest, happiest life.You can find out more about Amanda and her work as a Health & Fitness Coach at LIFT Clinic and by following Amanda on Instagram (@coachamandalim). You can also learn more about Jasmin and how she helps her clients as a Nutritional Health Coach by visiting Eat with Jasmin. You can also find healthy recipes on her Instagram page (@eat.with.jasmin). And don't forget to follow @thefortiesformula on Instagram for more updates on season 2, coming later this year.

Ever felt like your body's speaking a language you don't understand? Are your hormonal fluctuations and mood swings affecting your life more than they should be?Nutritionist Riyana Rupani understands this all too well, having spent years grappling with PCOS, an auto-immune condition, and infertility - until she discovered the power of food and lifestyle to help heal from within. By the end of this episode you’ll:Discover how to interpret your body’s signals and nourish yourself for optimal healthDebunk myths about low-calorie and low-fat diets and understand how to approach nutrition for long term wellbeingExplore the importance of nutrient quality and how to maintain a balanced approach to food while still enjoying what you eatGain practical tips for developing healthy eating habits in children and nurturing a positive relationship with food from an early ageTune in to this episode of The Forties Formula with Riyana Rupani as she reveals the transformative power of food and lifestyle choices. This conversation will leave you feeling inspired, empowered, and ready to embark on your own journey to holistic wellness.You can find out more about Riyana and her work as a holistic nutritionist here you can also follow her on IG @healthyishandhappyRiyani also has her own range of healthy, gluten-free products - Everiday Foods, making healthy eating more accessible to all.And don’t forget to follow your @thefortiesformula co-hosts:Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim)This episode of The Forties Formula is sponsored by The Meat Club, your one-stop shop for Australian and New Zealand produce in Singapore. Follow @themeatclubsg for exclusive content, cooking tips, and special offers, or visit themeatclub.com.sg - and enjoy an exclusive $12 discount (no minimum spend; new customers only) for our listeners with code TFF12.

In this episode, we sit down with Natalie Dau, co-author of the best selling book “Run Like a Woman” to discuss her journey as an athlete, business woman and mother. Discover how Natalie redefined herself and her athleticism in her 40s while learning:Ways to leverage your training around your menstrual cycle for peak performanceHow to manage a busy work/life schedule and still train at a competitive levelNatalie’s approach to personal growth and how she challenged stereotypes while winning ultramarathonsHow she overcame her hardest physical struggles during her pregnancy and two-year postpartum journeyTools to help your kids develop healthy life-long habitsThis insightful episode will give you a glimpse into the life of a successful multi-hyphenate athlete, businesswoman and mom and what it takes to balance training, family and personal growth.Follow Natalie Dau @rockstararms on Instagram and be inspired to live your best life. You can also find out more about Natalie by visiting www.nataliedau.com.And don’t forget to follow your @thefortiesformula co-hosts:Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim)(This episode of The Forties Formula is sponsored by The Meat Club, your one-stop shop for Australian and New Zealand produce in Singapore. Follow @themeatclubsg for exclusive content, cooking tips, and special offers, or visit themeatclub.com.sg - and enjoy an exclusive $12 discount (no minimum spend; new customers only) for our listeners with code TFF12.)

Are you feeling the weight of expectations and change as you journey through your 40s? Does life feel like a juggling act where responsibilities towards family and aging parents collide with your own dreams and identity? Join us with PRIONKA RAY as we discover practical strategies for nurturing your mental well-being amidst life’s complexities.In this episode you will learn:·         The unique significance of mental health in your 40s.·         Strategies for managing this liminal stage of life and shifting responsibilities·         Recognizing the potential for growth and resilience·         Identifying the sources of emotional distress and implementing effective coping strategiesThis thought provoking discussion with Prionka will have you analysing your expectations, embracing change and fostering  connections as a way to build resilience and coping with life’s challenges.Follow  Prionka Ray @prionkaray and find out how you can heal and flourish at https://www.prionkaray.com/.And don’t forget to follow your @thefortiesformula co-hosts:Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim)(This episode of The Forties Formula is sponsored by The Meat Club, your one-stop shop for Australian and New Zealand produce in Singapore. Follow @themeatclubsg for exclusive content, cooking tips, and special offers, or visit themeatclub.com.sg - and enjoy an exclusive $12 discount (no minimum spend; new customers only) for our listeners with code TFF12.)

Do you feel the pressure to have a new outfit for every event? Is your wardrobe full but you still feel like you have nothing to wear? Are you tired of fast fashion and ready to embrace a more sustainable approach to your style - while still staying on trend?In this episode of The Forties Formula we speak with fashion stylist SERA MURPHY and explore how to dress better, feel confident and make a positive impact on the planet.In this episode you will learn:• The environmental and social implications of overproduction and fast fashion• How to curate a wardrobe that reflects your personality, values and lifestyle• Techniques for making informed decisions when it comes to shopping• Addressing guilt and mental blocks when it comes to spending money on clothes• Overcoming common challenges when shopping for clothes, including affordability and size diversityThis fun episode with Sera will help you rediscover the joy of your wardrobe and bring out the confidence to re-wear what you once loved.Follow Sera Murphy @thereoutfitter and find out how to elevate your style in a sustainable way by visiting https://www.thereoutfitter.com/And don’t forget to follow your @thefortiesformula co-hosts:Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim)(This episode of The Forties Formula is sponsored by The Meat Club, your one-stop shop for Australian and New Zealand produce in Singapore. Follow @themeatclubsg for exclusive content, cooking tips, and special offers, or visit themeatclub.com.sg – and enjoy an exclusive $12 discount (no minimum spend; new customers only) for our listeners with code TFF12.)

The fertility forecast for women in their forties isn’t always the sunniest– and no one understands that more than fertility and IVF coach TINA PADIA. Her journey through four years of IVF, partner infertility, and becoming a fertility advocate talks us through:•⁠ ⁠the self-doubt, worry, and constant uncertainty when going through IVF •⁠ ⁠navigating conversations around infertility and IVF with family and friends •⁠ ⁠developing a sense of self-advocacy when going through IVF and fertility treatments•⁠ ⁠how to stay focused, find support, and persist throughout your fertility journeyIn this deeply real and achingly raw conversation, you’ll hear about Tina’s personal story, understand why she believes more women and couples need to talk openly about their infertility struggles, and learn ways to empower yourself to take control of your own fertility journey.Follow Tina at @tinafertilitycoach and learn more about her work at https://www.tinafertilitycoach.com/And don’t forget to follow your @thefortiesformula co-hosts:Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim)(This episode of The Forties Formula is sponsored by The Meat Club, your one-stop shop for Australian and New Zealand produce in Singapore. Follow @themeatclubsg for exclusive content, cooking tips, and special offers, or visit themeatclub.com.sg – and enjoy an exclusive $12 discount (no minimum spend; new customers only) for our listeners with code TFF12.)

If you’ve ever felt like you’re “on the edge” of a major breakdown, our conversation with burnout recovery expert and functional medicine physician DR. CHERYL KAM will help you find your way back to vibrancy, through things like:• overcoming the “achievement” rat race to find true fulfilment and purpose• identifying the six stages of burnout – and how to reverse them at each stage• how to unpack patterns of toxicity in your family before you pass them onto your kids• screening for the five vital nutrients that can dramatically improve your overall healthIn this candid chat with the doc, you’ll learn not only how to empower yourself to talk with your own GP about your health trajectory and what you truly need to be well, but also how common medical issues facing women in our forties can be avoided with simple lifestyle changes to bridge the gaps toward better outcomes.Follow Dr. Cheryl at @drcherylkam and learn more about the Vibrant Life Academy at https://www.drcherylkam.com/And don’t forget to follow your @thefortiesformula co-hosts:Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim)(This episode of The Forties Formula is sponsored by The Meat Club, your one-stop shop for Australian and New Zealand produce in Singapore. Follow @themeatclubsg for exclusive content, cooking tips, and special offers, or visit themeatclub.com.sg – and enjoy an exclusive $12 discount (no minimum spend; new customers only) for our listeners with code TFF12.)

Real talk: a major barrier to women getting strong is fear. Fear of “bulking up,” fear of getting hurt, or worse - fear of just plain making a fool of themselves in the gym. In this in-depth chat with Jasmin & Amanda, strength coach and fitness entrepreneur PARI PRIYADARSHINI reassures us about:• the importance of training for longevity versus just training for aesthetics• strategies to overcome the initial intimidation factor of lifting weights in a gym• how body image, culture, and expectations all play a role in women’s health• dietary hacks to improve protein intake and build your overall nutrition literacyBy the end of this episode, you’ll find out why all women who exercise can be considered athletes, how to fit strength training into your busiest days, and why the (lack of) messages given to our mothers’ generation about getting strong might be catching up with us now.Follow Pari at @thehustlergirl and get inspired to move YOUR body – today.And don’t forget to follow your @thefortiesformula co-hosts:Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim)(This episode of The Forties Formula is sponsored by The Meat Club, your one-stop shop for Australian and New Zealand produce in Singapore. Follow @themeatclubsg for exclusive content, cooking tips, and special offers, or visit themeatclub.com.sg – and enjoy an exclusive $12 discount (no minimum spend; new customers only) for our listeners with code TFF12.)

What’s the difference between just surviving and truly thriving – and can lifestyle medicine solve the puzzle of getting from one to the other? In this episode, Jasmin and Amanda talk to experienced Family Physician and women’s health and menopause advocate DR. TASHIYA (TASH) MIRANDO about the factors that really matter when it comes to disease prevention, longevity, and optimal health, like:• how to identify and address the key symptoms of perimenopause and menopause• using the six pillars of lifestyle medicine to manage your personal health trajectory• how to disentangle illness from lifestyle choices to take control of your health• best practices for women over 40 on using HRT and treating osteopenia/sarcopeniaIn just 40 minutes, you’ll empower yourself to take action around your own health, learn tips for healthier aging and managing menopause, and regain hope for what lies ahead.Follow Dr. Tash at @dr.tash.mirando and learn more at https://osler-health.com/doctors/dr-tash-mirandoAnd don’t forget to follow your @thefortiesformula co-hosts:Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim)(This episode of The Forties Formula is sponsored by The Meat Club, your one-stop shop for Australian and New Zealand produce in Singapore. Follow @themeatclubsg for exclusive content, cooking tips, and special offers, or visit themeatclub.com.sg – and enjoy an exclusive $12 discount (no minimum spend; new customers only) for our listeners with code TFF12.)

Is it still possible to “get your mojo back” in your forties – and resdeign your intimate life in a way that feels authentic and empowering? Jasmin and Amanda talk to sex, love and relationship coach ANDREA TAN to find out:• what it means to become an “embodied” version of yourself and increase your capacity for pleasure• how to ask your partner for what you want – and for singles, how to get what you need in your sex life• steps to reclaim your sexuality, self-worth and self-love, even after trauma• how to build (or rebuild) intimacy with a long-term partnerYou’ll find a blend of spicy sex coach secrets and more G-rated relationship tips throughout this open, lively conversation – where no sh*ts are given and no topics are taboo.Follow Andrea at @theathenarising and learn more at theathenarising.comAnd don’t forget to follow your @thefortiesformula co-hosts:Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim)

What does it mean to “get” to happy – and is happiness really within our control? Join Jasmin and Amanda in our thought-provoking conversation with SHIREENA SHROFF MANCHHARAM as we help you learn:• how to achieve a positive mindset even during challenging times• how to shift focus from achievement to purpose during our forties• how to create an “attitude of gratitude” in our homes and set intentions as a family• how to better accept frustrations and setbacks and emerge with resilienceYou’ll walk away from this episode with specific, actionable tools to start living better – and feeling happier – today.Follow Shireena at @gettingtohappysg and learn more at gettingtohappy.sgAnd don’t forget to follow your @thefortiesformula co-hosts:Jasmin Dhillon (@eat.with.jasmin) and Amanda Lim (@coachamandalim)