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One of the ones I actually often ask my clients as well is,

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I was like, if you don't have time, why don't you show me your screen time?

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Because I'm always pulling out steps counts in consultations, right?

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I'm always like, they're like, I get enough steps.

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I was like, pull it up right now. Apple health right now.

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Let's look at one month, six months. Same thing.

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I love that. Pull up your screen time.

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Oh yeah. My husband always said, but I was working.

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Hey, hey, and welcome to the 40s formula.

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You're going to place for insightful discussions on navigating the 40s

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and thriving in this transformative decade. We're your hosts, Jasmine and Amanda,

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two women that are passionate about exploring the challenges and adventures

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that come with turning 40 and what lies ahead.

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Charlie Thakrar is a personal trainer and nutritionist and co-founder of Singapore

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based boutique fitness and nutrition. She is a graduate of functional medicine

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and clinical practice with a postgraduate diploma in nutrition from middle sex

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university. Her unique combination of education and real life experience helps

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her show women how nutrition and strength training can be used as tools to optimize

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health and performance. She has received training from some of the industry's top

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experts, which informs her evidence-based approach to training and guides her clients

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to lifelong transformation. So we have had all sorts of guests here on the 40s formula,

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talking about all aspects of health and fitness and every angle.

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But what we have been hearing from our listeners loud and clear is that they want to know

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more about two specific aspects, weight loss and managing weight loss around menopause

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and perimenopause. So enter Charlie Thakrar, the expert on both of these things.

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Welcome so much, Charlie. We're so glad you're here.

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Thank you so much for having me.

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I love your tagline from your Instagram, right? Real results delivered by real women.

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You and your partner, Sarah, work super hard to transform women's bodies every day.

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But do you help them work on their mindset since that's what's really what keeps them

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in the game long term? Yeah. Look, mindset is a big thing because

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changing, you know, body exercising, these things, there's a goal. It's temporary.

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When we're working with clients, one of the biggest things that during that consultation

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program for me is I really want to know their why. What is your why? Because it's more intrinsic.

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Motivation and things like that is going, it's not going to last. It's there for a few weeks.

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We're very eager to make all of that start. But then what happens when the motivation

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stops or when you've reached that first small goal, then what happens?

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So we always want to tap into each of our clients and say, look, what fires your belly?

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What is your long term goal? It's about what really internally motivates you. So, for example,

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for me, somebody might say, why do I train or why do I eat the way it is? Aesthetics is so

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superficial. That's one thing. But I'm training for my old woman body. And I'm thinking, what is

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my why? My why is I can visualize in 10, 20 years. I'm going to be a grandmother. It's going to happen.

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And I want to be really strong. And I want to be able to be with my grandkids or, you know,

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go for long hikes with my husband when we're both retired. This is my why. My why is not so much,

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you know, just about look in a certain way. I want to prevent heart disease or diabetes. This is my

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why. So when it comes to certain, you know, our clients, we want to really find out what is your

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intrinsic factors. Yeah, because everyone's like, of course, the vanity, the aesthetics,

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that's that's what drives us all in the first place. Let's be honest, right? I don't think

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there's a woman out there that would say exercise is completely started as completely independent

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of aesthetic goals. Right. I think at the beginning, that is very common. And again,

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that's just being a young woman. Right. The focus from society is on how you look. So,

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you know, you internalize that. But until you find that why, like what you said in your initial

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consultation with clients, I think it will never stick. Absolutely. You know, it's a long term

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game doesn't stick. Yeah, same happened with me. So for years, I was on this like yo yo dieting,

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you know, losing a bit of weight, getting weight, losing a bit of weight, getting weight. It was

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just constant. And it was always like, I just want to lose, I don't know, five kilos, whatever it was.

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But it was when I started going through perimenopause really early, I was told I had

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premature ovarian failure. So at 36, I started experiencing perimenopausal symptoms. And then I

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had a dream that night when I actually found out. And it was that I'd basically fast forwarded my

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life by 10 years. And I just thought, shit, things have got to change now. And it was when I stopped

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dieting to lose weight, and I started eating right exercising because I wanted to be strong. I wanted

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to be there for my boys. Did things start changing? And I think that was my, you know, my way,

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my deeper meaning for doing what I do. Yeah, because then it's sustainable, it becomes a part

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of your lifestyle, and then it's a habit. Yes. Right. So we got to keep stacking on those habits

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every time. Well, it's something you just mentioned is something that I wanted to ask Charlie about,

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which was this idea of nourishment, right, rather than dieting. Yeah. So the idea that

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food isn't just about controlling your waistline and being smaller and losing weight, it's actually

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to increase this is your words, increase your capacity to flourish, which I could not love that

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phrasing more. How do you help women find ways to transition from that weight loss, be smaller,

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be prettier, whatever aesthetic into something that nourishes and flourishes for them? Yeah.

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And again, this all comes down to educating. So a big part of our programs is educating the clients,

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because I don't want my clients to rely on me forever, first of all, and I don't want them to

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train with me or, you know, take a specific nutrition plan with me for a specific goal,

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I want to teach them how to eat for longevity and a lifetime and to train for longevity as well.

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I've, you know, we've got clients that are vegetarian or Indian or Mediterranean, Mexican,

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it doesn't matter. When I look at food and, you know, when I trained in the culinary

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nutrition world as well, food is information, right? It's not just about macronutrients and

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proteins, carbs and fats. That's great. That might help you achieve the body on the basic level,

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but it's those micronutrients that we're looking at, the phytonutrients, it's everything.

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What is that plate made up of? I don't know about you, Jasmine, but one of the main questions I get

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from nutrition clients is where to grab a healthy meal when they're out and about. Oh, all the time,

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and they're often happy to hear me recommend Guzmine Gomez, where clean is the new healthy.

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GYG serves up honest, clean eats. No preservatives, no artificial flavors, no added colors and no

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unacceptable additives. Basically, no nasties. And that's part of the reason why I feel good

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bringing my family to GYG for a quick meal too. My boys love it. Plus, I know they're getting fresh,

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100% clean food. And it's seriously good stuff. The salsas and marinades are actually sourced

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from Mexico, so every bite has authentic Mexican flavors. And as a native Californian,

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I can verify that is legit. Oh, you've got me hungry for my fave protein packed burrito bowl.

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I love that I can double up on the protein to make it even more nutritious. I'm a burrito bowl

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gal too. Extra spicy with double maramundi for me and super easy to get since there are 18 locations

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all over the island with online and social media delivery options too.

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We know where we're headed after the podcast. Now back to the chat.

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So what does protein, fats and carbs really mean? Means getting the absolute

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best sources of each of those macronutrients within. The other thing I have to think about,

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and it's really important to me is food is, there's nourishment, but it's cultural. And there is more

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to eating, you know, we eat for pleasure, connection is involved with eating. So I don't

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like to simply play with things like macros. That's just one word. So I really got to find out with my

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clients is, you know, how do you guys spend time as a family? What type of foods you eat? What is

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your childhood memories of food? What did you grow up eating? Like, does your mom make a certain

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thing? And does that trigger, you know, this emotion within you? All of these things. And I

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don't, I never want to take something away from a client. No food is off limits. But within my,

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you know, we always have in mind what that client's goal is. The majority of the time it is going to be

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body recomposition, fat loss or muscle gain. But how do we still encompass all of these other

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factors so that you can achieve that goal? It might take a little bit longer, but it's going to be,

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you know, you're going to be happy. It's going to be sustainable for you.

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I think that's the key word is in the sustainability, whatever you can stick to,

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because something that I could do might not work for somebody else. And I think it's you've got to

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sort of tailor it for yourself. So Jasmine, I don't know about you, but lately I've been struggling

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to keep up with the grocery shopping between work and the kids and everything in between.

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It feels impossible to plan healthy meals without constantly run into the store. Oh my God, I know

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exactly what you mean. I feel like I've got everything and then bam, something's missing.

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So that's why I started using the meat club. Okay, tell me more. This sounds like a total

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lifesaver. They deliver high quality meats, fish and fresh fruit and veggies straight to your door.

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No more last minute grocery runs or stressing about what to cook. And everything is top notch

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to help you create a healthy and balanced diet for yourself and your family. They even have a

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flexible subscription service too. Okay, I just had a look and that subscription service sounds

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amazing. You can get up to 15% off your basket, free mince for life on orders over a hundred dollars.

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Plus they offer over $160 worth of exclusive perks and give you the flexibility to edit your cart or

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change your delivery day anytime. Just head over to the meat club and use our code TFF12 for 12%

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off your first order. Just visit themeatclub.com.sg and give them a follow on Instagram at The Meat

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Club SG for recipes, updates and special offers. Right, now let's get back to the chat. Now how do

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you deal with women who come into the gym and say I want to lose weight? Does that seem to be

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like the main thing that women tend to come to see you for rather than I want to get fit or I want

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to gain muscle? Does it always seem to be like I just want to lose weight? Honestly, maybe up until

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about a year ago that was what was happening but I'm seeing a big shift at the moment. Amazing.

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I just think there is so much more awareness out there and there's this catching now.

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You know women in their 40s are finally understanding what's going on here.

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I'm a nutritionist and even for the past 12-15 years when clients would come to see me about

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something they would not come to me and say my cholesterol is off the charts or my HbA1c is high

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or this is going on. It would always be I want to lose weight but as our job we're the investigators

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and so we sit down and we say okay well I know that that's your goal but I just need to dig deep

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and I think well my concern is how I'm going to get these numbers down. So that's what we're

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that's where that nutrition in the background works and we're working towards for me getting

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all of these markers down for you but yeah you'll still achieve your goal. Yeah well and I think

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you used a term that I would love for every single one of our listeners to truly understand

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so if you wouldn't mind doing us the indulgence of explaining it. Body recomposition. So women

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say the words that Jasmine said they're familiar with lose weight but what they really want to

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achieve truly is body recomposition. Can you tell us what that means? So in the simplest way to

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explain that body recomposition is losing body fat whilst either maintaining or gaining muscle mass

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so your weight may stay the same it may change it's just one piece of data that we have but you are

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really changing you know that body composition of fat or muscle ratio. Jasmine there is so much

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information on gut health out there right now and if we as nutritionists are tired of trying to wade

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through the oceans of probiotic strains and supplements to figure out what's best for our

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families I imagine our listeners are too. Oh no doubt they are which is why I love the simplicity

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and straightforward science of the berry tropical and ginger tonics from Akizy Wellness. Akizy's

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prebiotic probiotic and postbiotic tonics combine all the good stuff active probiotic species real

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fruit ingredients and billions of good bacteria in a drink that you can actually feel confident is

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what your family needs for better health. I actually loved doing a quick shot of the ginger

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tonic to get my anti-inflammatory benefits after a big workout. Oh and my kids definitely love the

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sweeter tasting berry which I love since they get all their polyphenol brain and digestive health

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benefits. For me it's all about that mango passion fruit pineapple tropical tonic packed with

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antioxidants and beta carotene for my immune system. It's actually amazing mixed with some

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sparkling water as a healthy tasty mocktail at the end of a long day of recording in studio.

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Our Singapore listeners can get an exclusive 15% off and free shipping with all orders using the

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code 40s on akizywelness.com. That's akizywelness.com and now back to the show.

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Yeah and then this is totally off script now so get ready girl here we go.

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When with the rise of things like ozempic right with weight loss drugs they help you lose weight

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but as we know they're starting to destroy body composition. Have you seen the effect of ozempic

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yet moving through your clientele? So we've started we've had two clients who have recently

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started ozempic so we don't have that kind of clinical information of what happens but from

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what I understand ozempic is you know if you're eating yourself to death then there might be a

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place for ozempic absolutely work with your health care practitioner but the studies that I have

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looked at have shown that you're not just losing body fat but you're actually losing muscle mass

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as well and I think what you know we need to understand is if it's going to save your life

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and you need to take ozempic but incorporate strength training as well so you're not losing

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muscle mass because muscle really is the organ of longevity right that's what we need and that's

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where I'm seeing a bigger problem. Yeah do you find that you know when women are going through

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this re-comp you know they step under the scale they don't see any shift in their weight or they

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might see a weight gain do they just think ah fuck I'm going to throw in the towel this isn't bloody

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working or you know do you have to sort of coach them and be like well actually look you know I

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don't know whether you do like an in-body or something in your in your clinic but is there

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a way that you can sort of re-help emphasize that there is a re-comp happening and it's not just you

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know like nothing's working. Yeah it's not related to the number on the scale necessarily. Absolutely

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so every single client we do full you know anthropometric testing we've got the in-body

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scan we're taking girth measurements we are taking photos front back side so we've got and

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then obviously there's the weight so we've got so many points of data and this is always happens

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that we can show a client to say okay maybe the scale has only gone down by one because I know

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the clients are always interested in the scale it's gone down by a kilo and I know I know over

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the years that the motivation is it's going to start to run but let's look at your photos because

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we have apps that will do a before and after and we do the girth measurements but you can see

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centimeters have dropped right we've got inches coming off of your body you look very very different

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but only a kilo has dropped so maybe you know that's body fat hopefully that's pure body fat

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maybe you've gained some muscle mass as well yeah and you know given the difficulty of women to kind

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of accept that journey because it is you know again we are programmed to see a number on a scale and

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make a judgment based on that what are three things that you would tell a woman starting a body

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recomposition journey first and foremost number one priority focus on your nutrition all right out

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of that nutrition if for body recomp purposes focus and prioritize protein and fiber okay those are

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those two things absolutely not talking about the phytos and and your micronutrients, phytonutrients,

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antioxidants that is really really important but just the body recomposition number two strength

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train strength strength train one of the things that I've started to say a lot to my clients

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lately is stop stop focusing on body fat or losing body fat start focusing on building muscle because

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body fat will take care of itself once we start to build a certain amount of muscle for you

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because you know your skeletal muscle is the largest site for glucose uptake about 80 percent

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so let's start building that so you've got a place to you utilize these calories as well body fat's

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going to take care of itself it's a side effect yeah yeah but I love that see because that speaks

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to something that I get always as a coach and I know you must get this as well which is like oh I

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I have to focus on losing body fat because if I start strength training I don't want to get too

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bulky oh my god you know I can only lift these little weights because I don't want to get too

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bulky I can only do so much strength training because I don't want to get too bulky I have to

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do all this cardio because I don't want to get too bulky how do you help change this mindset in your

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clients oh it's it's educational and it's it's a question that I used to ask my coach 15 years ago

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so I really understand right just because I know now I know that these clients who are new to this

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or even have been doing this for a few years still have that same concern so we we just tell them like

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listen ladies we do not have the hormones we don't have that level of testosterone to be able to bulk

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you would have to take some steroids some other medication to be able to get to that level I wish

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I could put on muscle that fast I wish yeah so no it's not going to happen yeah and for someone

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like me like CrossFit is my main sport right and my I put so much effort into getting better at

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that sport getting stronger in that sport and I always think it's funny when my clients say

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well I don't want to look like a CrossFitter and I was like don't worry you won't I was like unless

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you have the capacity to train like an elite athlete and again potentially do some other stuff

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on the side and that's you know the topic for another episode it's like you won't wake up one

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day with traps connecting to your earlobes I promise you that you know especially like I said

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if you're lifting less than half your body weight on a deadlift or something you know it's like

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you're you're gonna be okay girl don't worry that's it but you just mentioned hormones and I think

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something that's really unique about what you do and again if you don't mind me saying the age group

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that you're in is that you kind of have this experience with the hormonal changes of women

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right so whether it's training around their cycles training around pregnancies postpartum

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changes and of course the entry to menopause paramenopause what shifts and adjustments do

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you find useful when you're training women through some of these hormonally transitional periods

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each of them are so different and and you can break it down into each yeah and you know if

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we're talking about somebody training prenatally or postnatally it doesn't have to be that complicated

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but it's on a it's on a client basis right so every client is still different we don't know

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if that client has any prior experience to training if they're new to it most importantly

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during that period prenatally we're looking at your form we're looking at your energy levels

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what do you like because every day you know your three trimesters are different so we have to

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do it's not very you can't just sit there and say I'm going to make a 12 week or a six week program

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I think during these phases we're looking at that client on a day-to-day basis what are you feeling

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today how did you sleep and his heightness different things going on there's an emotional

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connection as well to all of this so you've really got to work with that client on that day

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rather than just think that that's what it is because that's what the paper says

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honestly when it comes to perimenopausal women which is a bit more where my experience is

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that one's been tricky I'm myself have got a going on right in the midst of it right now so I

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understand from a personal perspective as well but it's not yes we're having these hormonal changes

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absolutely but hormones sometimes seem to just be the scapegoat for everything don't they

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fair right but are we doing all the foundations are we putting those lifestyle medicine pillars

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you know the six I think Dr. Fung was on here since you mentioned it are we putting those six

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those lifestyle those pillars of lifestyle medicine in place are we looking at our sleep

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are we looking at our nutrition are we looking at our training our stress management are we

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you know and harmful substances things like that we can blame hormones it's just so easy to say

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I'm out if my hormones are out of whack my metabolism is broken about you know there's

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no such thing as a broken metabolism right let's stop focusing on blaming something when the

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foundations haven't been put in place that's right so absolutely I do work with these ladies and I

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said look you've got to work in getting these things in place let's get this in place don't

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even talk to me about supplements you're not ready for supplements until these things are

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absolutely sorted but the other aspect that I find is when these women come to me it's different

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than even in our 30s because like myself many women are going through changes in the family

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like you know we're going through emptiness syndrome somebody's left so is it a perimenopause or

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a menopausal symptom that we're feeling today brain fog or anxiety or depression or are we having

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other areas of our life you know it's confounding factors that are coming in and playing today

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is it that you know you're missing your children or you've got this identity crisis at the moment

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because a lot of these and expat women especially well we've dedicated our entire lives to raising

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our children supporting our husbands suddenly we find ourselves what with nothing to do and

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that's contributing to symptoms as well so we we need to figure out what's going on with each client

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yeah and that hits home I think because I think back to you know blaming everything on hormones

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I think because then it feels safe you can say hey this is my hormones it's not that I'm feeling

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alone it's not that I'm feeling you know empty nest sadness it's like I can place it somewhere else

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yeah yeah I also noticed actually when my hormones were changing and so I realized early on that when

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I was 36 I went on hormones but when I noticed that they're changing when I am taking HRT

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it's usually contributed to something else that is going on so you know I was stressed out with

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another situation then my hormones tanked and then I was sleeping shit and then I had a re-comp not

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the good way you know the belly fat way you know so when someone is going through this is there any

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type of and and they are still eating well they are still exercising is there any type of specific

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exercise or you know or something that they could do to help combat that menopause belly or

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so the menopausal belly honestly I think I just wrote recently quite conclusively that look

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menopause doesn't in itself cause the weight gain right there might be legitimate reasons where

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something is very very very off and that's that's a medical situation there but for the majority of

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women there is a redistribution going on within belly fat it's um you know that's just the

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re-comp the re-comp that's happening in the wrong way with estrogen fall etc um I think what ends up

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happening is if you look at the situation a lot of the time we're just probably moving less we're

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sitting around a lot more at that time maybe like I said earlier maybe when you've got younger kids

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you're running around them you just didn't realize but your NEET is higher just by having younger

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kids or having some other purpose in life now we're not moving as much maybe feelings of lower mood

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is making you you know crave certain foods and so you may just be eating a little bit more but that

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will add up right that will add up by the end of the week and without us knowing we may just be

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having three four five hundred calories in surplus and so that's potentially why we're gaining some

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some weight at the moment not really it's the hormones so yes so look and I know that there is

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a division here of who believes this but this is calories out calories out uh theory but that's the

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one of the things that does stand it just might mean that the energy balance has changed because

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of other area you know other factors within your life but it just might mean it's tipped somewhere

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so we just bring them back and that's why with with my clients I'll always do a very thorough

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food analysis for about three to four days and I'll put that through a software because I want

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to see and I'll and I'll tell my clients be very specific with the portions that you're putting on

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because that's going to help me analyze what you're eating the more data I have the better

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I can help you right don't give me a perfect diary yeah give me real I need to see what you are eating

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and that you know when we break that down we'll either see two things a we're really under eating

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because you've we just under tracked or we are just overeating you know like when I was younger

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I used to eat cereal and I'd have a bowl of cereal and it was a fucking big bowl of cereal

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and now I realized shit 30 grams is like yeah must mean 30 grams is like a handful it's like

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who the fuck eats that much it's great I don't eat cereal anymore but you know

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just a bit out there like you probably think you're having a bowl of cereal but

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you're gonna be having five bowls of cereal look I'm you know I've trained in culinary nutrition

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I'm a qualified nutritionist but I will still over or underestimate what I'm eating if I'm not logging

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fair I will still do it and I know it's not on a scale right like as good as you can get at eyeballing

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right because I've been in this gig a long time as well and it's like I get real good I can look at

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a hundred grams of chicken six different ways but at the end of the day you throw it on a food scale

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and all is revealed you know so I always say to my clients if you're not measuring you're not managing

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absolutely and you don't have to measure forever and you know I don't put every chicken breast on

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a scale but when it's a new food or a portion I'm not familiar with I will weigh it the first time

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because that helps give me the data that I need to make sure I'm on track yeah and that that's

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where my my issue comes in with the intuitive eaters because that you know my clients are like

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well I'm quite intuitive I'm slip but it's not so it hasn't been serving you up until now how can

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you be intuitive if you really don't even know what a serving is yeah so just initially I do ask

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all of them to track it's just data it's just data that's right it's not judgment yes it's just data

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well you dropped an acronym that I thought was very powerful and I think more women need to be

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aware of which was NEAT right so non-exercise activity thermogenesis can you give us an idea

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of what would be NEAT activities and how we can increase our NEAT yeah so it's just sort of

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whether you're standing at your desk and doing work or taking the stairs instead of taking the

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elevator take the MRT or take the bus as opposed to take your car things like that where you're

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just getting that extra movement because if you're working out in the gym you're working out for one

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hour that's right what are we doing with the rest of that day and often you probably found Amanda

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where clients are then sitting for six to seven hours but I went to f45 this morning NEAT that

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was 45 minutes yeah absolutely and so NEAT actually can account for a much higher amount

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for energy expenditure than that one hour of exercise that you've done so I say look you don't

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have to go into the gym and kill yourself that's not how we we're are in our 40s we're not in our

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20s or 30s work with intensity absolutely do you need to be dripping in buckets of sweat no

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you need to work a good pace that is okay for you today but you can maximize your movement around

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you know that one hour of exercise yeah and you know it's funny you also mentioned about like the

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the women in their 40s saying oh my metabolism slowed down and like you said you're not chasing

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young kids around anymore it's so interesting right because I'm in that I'm in both worlds

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so I'm in my 40s but I also have young kids and it's like I can see how the amount that you pick

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them up the amount of functions that you perform for them you know changing diapers lifting on

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the toilets whatever whatever you don't notice that and how much good that does for you because

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it's working for you in the positive body re-comp but on the back end as those tasks fade away

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you're less willing to acknowledge that you're just not doing as much manual labor for your kids

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anymore and I think that is a huge multiplier for women with with you know either one or more

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children yeah so obviously strength training is so important for our longevity and you know just our

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health in general what about when women say I don't have the time how can they incorporate

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strength training in to their routine? Well when I think you have to place a value on it right do

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you really want it you can't make anybody do anything so you have to prioritize you know that

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time and for me I can talk for myself that strength training is important to me as waking up and

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brushing my teeth it's a part of my daily habit as much as like if I've got a meeting and I've put

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that in my diary my training is scheduled at the beginning of the week and it's absolutely

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non-negotiable I won't take a client over it I won't take another meeting over it every week

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it's just scheduled in I place a high value on that though that's important to me and I think

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with our clients whilst we can start them off and saying look put it schedule it first and foremost

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we can make time because you've got time we've all got time let's be honest right you've got time to

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go out for long lunches or long dinners or things like that it's where just put that in do it and

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don't overthink it yeah yeah I think that you know one of my favorite quotes about just the role of

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exercise in your life right is like if you don't find time for health you will have to find time

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for disease right and it's so true it's like you know you can't squeeze in a workout but later

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you're gonna have to be squeezing in trips to you know get your insulin refilled or whatever you

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know I'm making this very dramatic but it's true it's true the time that you have when you invest it

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in health it pays you back in spades and I think in our 40s is when we can really start to see the

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the recouping of that or for some of us unfortunately the consequences of that of not putting in the time

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in our 20s and 30s to reap what we you know we reap what we've sown don't we and one of the ones

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I actually often ask my clients as well as I was like if you don't have time why don't you show me

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your screen time because I'm always pulling out steps counts in the consultations right I'm always

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like they're like I get enough steps I was like pull it up right now Apple Health right now let's

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look at one month six months same I love that pull up your screen time oh yeah my husband was

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said but I was working oh my job demands me to be online okay okay let's stick 50% of that that's

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probably still enough time to work out yes exactly that's so funny I like that girl I'm taking that

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tactic and look I one more thing I'm gonna add not everybody has the same goals right just because

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it means a certain amount to me or to you or to you it doesn't have to mean that much to a specific

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client or somebody else that's right because health and progress is different for everybody

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because for a client a it might mean I got out of bed today and I went for a walk that's progress

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to that client whereas another client that progress might look something like well you know I I lifted

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100 kg deadlift yeah so we have to separate it and just that's my goal that is relevant no but

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you're absolutely right and and I think what we all share no matter what our end goal is whatever

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the specificity of that goal is we all share the fact that we want to live longer lives in healthier

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years right we want to have a our health span extend to our lifespan and I think any woman

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that you work with would say the same they want to be around for their kids their grandkids and be

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the strongest version of themselves and you know you trying to kind of spread the gospel of strength

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training and nourishment is how they get there yeah and it's so valuable so as we wrap up here

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you know we've had a great chat with some really actionable steps around health but I would love to

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know from you Charlie because as you mentioned to us I hope this is not too much disclosure

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you've made it through your 40s one more year left yeah so looking back on the decade that is about to

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have passed what is your 40s formula how do you help women thrive succeed be their best selves in

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this decade probably for me I learned this in mid 40s embrace it because it's going to happen

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right but you get to decide what that looks like yeah I personally you know I've done some of my

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biggest achievements in my 40s you know I've started a new business and I'm nearly 50 I've you know I

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learn new things because like I said I'm nearly an empty nester as well what am I going to do with my

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time and sit around a moat or I can pick up new skills things that I've always wanted to do in

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my 20s when I could and on my 30s when I had a family I'm doing that now because we've got the

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resources everything's online there's we can do anything so pick it up and do it and stop making

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excuses I love that I love that no excuses guys no excuses decade we always say that no shit's given

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well thank you so much for being here with us today we really appreciate it Charlie thank you

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hey Amanda have you heard about saltify it's the ultimate hydration hack for anyone pushing

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thinking about it no more dehydration headaches or muscle cramps exactly and for anyone wondering

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isn't salt bad for you check the science saltify actually gives you exactly what you need to replace

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what you sweat out keeping you balanced and ready to go the best part you can get 10% off your first

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order with the code salty forties and they offer free delivery on all orders over 70 straight to

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your door and whether you're a weekend warrior or a high performance athlete saltify will help you

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stay hydrated perform better and feel your best head to their website www.saltify.me right now so

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you can try it out that's www.saltify.me this is paul our editor he's a 25 year old unmarried

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singaporean guy listening to the ramblings of 12 older women on everything from menopause to

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weightlifting to sex so paul what's your thoughts on today's conversation so weight loss uh well

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in full confession it's something that i personally do struggle with as a whole like i'm not obese in

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the overweight sense of course but i do struggle with maintaining weight and all of that because

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you know when time is needed to exercise it is kind of like the first thing that gives in my life

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right now and along with sleep you know just to get things done anyway um guys remember to find

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time to exercise regularly and i'll see you guys in the next one guys you know how much we love

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coffee and if you want to share some love you know you can get us one just visit buymeacoffee.com

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slash the forties formula cheers before we go please remember to hit subscribe and take a moment

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to support the forties formula by leaving a review on your favorite podcast platform your reviews

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button we appreciate your time and support thank you for being part of this community and we'll be

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back next week for more empowering conversations with inspiring guests bye

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so

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thank you so much for taking the time out for us yeah not gonna lie i'm glad that's done

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you did great and again any of those little pauses like we'll just glue them right up

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okay you will not hear them on the back end the beauty of editing i know well done you guys

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are you done now well we are done for today yeah we still have another day tomorrow of recording

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00:38:41,760 --> 00:38:47,040
with them that'll be that that'll be the end for season three well no until august yeah until

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00:38:47,040 --> 00:38:51,200
august yeah we've got we've got these like outstanding guests that are like oh we haven't

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00:38:51,200 --> 00:38:55,120
even told paul these dates paul when are you going to be able to tell us what are your dates

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00:38:55,120 --> 00:39:00,880
dates sure you'd have a reason dates i'm a bit uh i don't know if it's paul's going back to uni