The Forties Formula

In today’s episode of The Forties Formula, Jasmin Dhillon and Amanda Lim sit down with attorney, healthcare privacy expert, entrepreneur, and mother of three, Lauren.

In this conversation, we explore:
• The hidden risks women should understand before starting birth control in midlife
• Why women's health research still leaves many unanswered questions
• The emotional impact of chronic illness and losing your former identity
• How Lauren went from a wheelchair to rebuilding her independence
• Integrative medicine, recovery, and finding answers beyond conventional care
• The role of therapy, gratitude, and mental resilience during health crises
• Raising empathetic children while living with an invisible disability
• How illness transformed her marriage, priorities, and definition of success
If you've ever felt frustrated by your body, struggled with your health, or wondered how to move forward when life doesn't go according to plan, this episode is for you.

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

About your hosts:
Jasmin Dhillon is an Integrated Health Strategist and Health Coach helping women in their 40s navigate gut health, hormones and nutrition.
https://www.instagram.com/eat.with.jasmin/
Amanda Lim is a Metabolic Health Coach focused on helping women build strength, confidence and long-term health.
https://www.instagram.com/coachamandalim/?hl=en
About the Guest:
Lauren is an attorney, healthcare privacy specialist, entrepreneur, and mother of three whose life changed dramatically after a near-fatal pulmonary embolism. Through her recovery journey, she has become a passionate advocate for greater awareness around women's health, informed decision-making, and redefining success in the face of adversity.
Support the podcast:
If you enjoy these conversations, subscribe and share with someone who needs to hear this. You can also support the show by "Buying Us a Coffee"
https://buymeacoffee.com/thefortiesformula

If you’ve been relying on melatonin or considering sleeping pills, this episode challenges everything you think you know about fixing insomnia. We dive into Cognitive Behavioral Therapy for Insomnia (CBT-I), a science-backed, first-line treatment recommended by leading sleep organizations.
You’ll learn why sleep issues in midlife aren’t just about hormones and why most women are never told about this powerful alternative. This episode breaks down how your thoughts, habits, and behaviors may be keeping you awake and how to reset them.
If you’re tired of being tired, this is where things change.
In This Episode:
- CBT-I is the first-line treatment for chronic insomnia, not medication
- Sleep problems are often driven by behavioral and cognitive patterns, not just hormones
- Most women are never offered CBT-I, despite strong medical backing
- Sleeping pills treat symptoms—but don’t fix the root cause
- Small changes in how you think about sleep can dramatically improve sleep quality
Hosted by Jasmin Dhillon and Amanda Lim
Connect with Amanda & Jasmin: https://www.instagram.com/thefortiesformula/
Jasmin Dhillon - https://www.instagram.com/eat.with.jasmin
Amanda Lim - https://www.instagram.com/coachamandalim

In today’s episode of The Forties Formula, Jasmin Dhillon and Amanda Lim sit down with fitness coach and ProCoach Gym co-founder Sara Mae Garcia.
If you've ever blamed hormones, age, or a slowing metabolism for your lack of progress, this conversation might challenge everything you think you know. Sara shares the simple habits that have helped her stay strong and healthy at 47, why most women don't need more cardio, and what it really takes to build muscle, lose fat, and feel confident in midlife.

In this conversation, we explore:
• Why consistency matters more than motivation
• The biggest mistakes women make with fat loss after 40
• Strength training, protein, and the truth about body recomposition
• Why the scale isn't the best measure of progress
• The hidden downside of physique competitions and extreme dieting
• Sara's personal experience with perimenopause and changing hormones
If you're tired of quick fixes and ready for a more sustainable approach to fitness, this episode is for you.

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

About your hosts:
Jasmin Dhillon is an Integrated Health Strategist and Health Coach helping women in their 40s navigate gut health, hormones and nutrition.
Amanda Lim is a Metabolic Health coach focused on helping women build strength, confidence and long-term health.
Support the podcast:
If you enjoy these conversations, subscribe and share with someone who needs to hear this. You can also support the show by "Buying Us a Coffee" https://buymeacoffee.com/thefortiesformula
Thank you to our sponsors:
The Meat Club: Use code TFF20 for $20 off your first order
Love Indus: Use code TFF for 21% off

Metabolic health, muscle health, strength training for women over 40, menopause metabolism, insulin resistance in women, and why muscle is critical for longevity.
In this clip from The Forties Formula, hosts Jasmin Dhillon and Amanda Lim speak with Associate Professor Reshma Merchant, Head and Senior Consultant of Geriatric Medicine at the National University Hospital Singapore.
Many women believe metabolism slows simply because of age. But emerging research shows that muscle plays a much bigger role in metabolic health than most people realise.
Professor Merchant explains why muscle is actually an endocrine organ, how it influences the brain, liver, insulin sensitivity, and fat metabolism, and why protecting muscle mass is one of the most important things women can do in midlife.
The conversation also explores how lifestyle habits — including movement, protein intake, and sleep — influence not only our own health, but the health habits our children learn at home.
▶️ Click here for the full episode: https://youtu.be/IslDmtXNTF0
🎧 Search for The Forties Formula wherever you get your podcasts
Hosted by Jasmin Dhillon and Amanda Lim
Chapters
00:00 Why women should care about metabolic health
00:04 Muscle is an endocrine organ
00:18 How muscle affects the brain and liver
00:32 Muscle’s role in reducing visceral fat
00:45 Why everyone should care about muscle health
01:00 “Your brawn feeds your brain”
01:34 Muscle, insulin resistance and weight gain
02:18 The more muscle you have, the more carbs you can eat
02:53 Prevention across the life cycle
03:32 Why family lifestyle habits matter
04:08 Teaching kids healthy habits
04:16 Lifestyle vs genetics
05:04 Why sleep matters for metabolic health

Keywords
muscle health women over 40 metabolic health women strength training menopause muscle endocrine organ prevent insulin resistance women longevity health women healthy aging women protein and muscle health midlife metabolism women's health podcast

In today’s episode of The 40s Formula, we sit down with Caroline Warren, founder of Supporting Eve, Singapore’s specialist bra fitting boutique. Caroline is a UK-trained professional bra fitter with certifications in bra fitting, sports bra fitting, and post-surgery fittings for breast cancer survivors. She also holds a certification in sports bra fitting and breast biomechanics, drawing on research from the University of Portsmouth.
Most women are walking around in the wrong sized bras, not a little off, but significantly off. In this eye-opening conversation, we unpack the real reasons why 80-95% of women wear ill-fitting bras, the surprising health impacts (headaches, neck pain, posture issues), and how a proper fit can transform how you feel every single day. From pregnancy and postpartum changes to perimenopause and menopause, Caroline shares practical, no-nonsense advice every woman in her 40s needs to hear.
In this conversation, we explore:
• Why most women (including Olympians) are in the wrong bra size
• The tell-tale signs your bra doesn’t fit, and the simple checks you can do today
• How to properly put on a bra (the “swoop and scoop” technique)
• Best bras for different body types, lifestyles, and breast shapes
• Sports bras, why they matter more than you think and what to look for
• Body changes through pregnancy, breastfeeding, menopause, and beyond
• Caroline’s personal journey through early menopause at 38
If you’ve ever felt uncomfortable in your bra, dealt with back/neck pain, or just accepted that “bras are just uncomfortable,” this episode is a game-changer.
Chapters:
0:00 — Precap
2:34 — Episode Begins
2:46 — Caroline Warren’s journey + first bra stories
5:46 — Statistics: 80–95% of women wear the wrong bra size
8:23 — Problems caused by ill-fitting bras (pain, posture, migraines)
11:36 — Why we were never taught proper bra fitting
12:46 — What to expect in a professional bra fitting (fit by sight)
15:44 — Key checks: Band support, gore placement, straps
16:21 — Band vs Cup relationship explained
18:19 — Real example: From 38D to 30GG
33:04 — How to correctly put on a bra (Swoop & Scoop)
23:29 — Bra recommendations for different body types
26:12 — Cut & sew, molded, balcony, plunge explained
35:00 — How long should a bra last?
35:40 — Sports bra fitting & breast biomechanics
51:05 — Hot or Hype: Common bra myths
55:32 — Caroline’s personal menopause journey at 38
57:21 — Life transitions where you should get refitted
59:57 — Where to find Supporting Eve + final thoughts

VISIT SUPPORTING EVE
📍 Cluny Court Shopping Mall, Bukit Timah, opposite Botanic Gardens MRT Station, Second Floor
🕐 Open seven days a week, 10am — 7pm
🌐 supportingeve.sg