Goddess Got Goals
Goddess Got Goals is a podcast for women in midlife who feel tired of pushing, pretending, and holding it all together — and know, deep down, that something is ready to change.Hosted by Lisa Barwise, Wellness Alchemist and author of Unarmoured, this show explores what it really means to soften, heal, and return to yourself after years of over-giving, people-pleasing, and carrying invisible armour. Through honest personal stories, nervous system wisdom, energy psychology, sacred strength, and practical magic, each episode invites you to stop fighting your body and start listening to it.This isn’t about discipline, reinvention, or becoming some...
213: The 4pm Bloat, what your belly is telling you
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Your 4pm bloat isn't random. It's a message. You're eating well, drinking the water, taking the supplements, and still bloated. In this episode, I join the dots between your gut, your hormones, your nervous system and the Armour Weight™ you carry in your belly.
In this episode:
- Bloating, distension, fullness and wind: why naming it properly matters
- The fermentation factory in your gut, and the FODMAP foods that ferment the most
- My own story with wheat, IBS symptoms and finding what works for my body
212: Midlife symptoms... let's reveal "Why do I feel this way?"
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Why am I exhausted when I’ve slept? Why am I bloated when I haven’t changed what I’m eating? Why am I anxious, foggy, irritable, and suddenly not recognising myself?
If you’re in midlife, you’re probably dealing with several of these at once. And you’ve been told to deal with each one separately: a supplement for this, a diet for that, a bit of mindset work on the side.
In this episode, I connect the dots across the Wellness Alchemy Triquetra™: biology, psychology and spirituality...
211: Why Women Don't Need Another Bloody Protocol
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What if the problem isn't that women don't know enough about wellness... but that nobody is helping us join the bloody dots?
After nearly 20 years in the wellness industry, more than 15 years working directly with women, and seven years calling myself a Wellness Alchemist, I finally feel like I can properly back up that title.
And in this episode, I'm sharing why.
Because I've never believed women are simply a collection of symptoms to manage, hormones to balance, calories to count or boxes to tick.<...
210: The Plan Changed. Maybe That Was the Point.
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Episode 210: The Plan Changed. Maybe That Was the Point.
When Life Interrupts Your Plans, and Your Wellness Has to Change With It
Sometimes life doesn't give a fuck about your plans.
Over the last couple of weeks, my son Josh fractured his collarbone in two places, needed surgery, and suddenly my carefully planned work, podcast and life schedule went out the window.
And strangely, it brought me right back to the heart of Wellness Alchemy.
Because real wellness isn't about perfectly...
209: The Perimenopause Kettlebell Fix
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Why Building Muscle in Midlife Is About So Much More Than Weight Loss
If you're exhausted, gaining weight around your middle and feeling like your body isn't responding to what used to work, the last thing you probably want to hear is that you need to exercise more.
But what if you don't need more exercise? What if you need to train differently?
In this episode of Goddess Got Goals, we're talking about why building and protecting muscle becomes so...
208: 8 Signs Cortisol Is Eroding Your Progesterone
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8 Signs Cortisol Is Eroding Your Progesterone
And Why No Supplement Will Fix It Until You Address the Source of the Stress
Everyone is talking about cortisol.
Some are talking about progesterone.
Take this supplement.
Balance your hormones.
Support your cycle.
But what if we've been asking the wrong question?
In this episode, Lisa explores why your hormones aren't simply "out of balance"—they're responding to the messages your nervous system receives every day.
You...
207: I Am Not Worthy: The Hidden Identity Behind Low Self-Esteem
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How Your Subconscious Turns Experiences into Identity
Have you ever described yourself as having low self-esteem?
I did.
Which is strange when you consider I speak on stages, teach kettlebells, write books and have never been afraid to challenge the status quo.
So what if low self-esteem isn't actually the problem?
In this episode, I explore the hidden belief that shaped my own life, why so many women spend their lives trying to earn their worth, and how our subconscious turns...
206: Why You Know What To Do... But Still Don't Do It
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The Hidden Psychology Behind Behaviour Change
If you've ever found yourself saying...
"I know what I need to do... so why can't I seem to do it?"
This episode is for you.
In this conversation, Lisa explores why behaviour change isn't simply about willpower, motivation or discipline. Instead, she uncovers the hidden patterns, subconscious beliefs and protective behaviours that quietly shape our decisions every single day.
Drawing on neuroscience, psychology and the principles of Wellness Alchemy™, this episode reveals why awareness—not self-criticism—is oft...
Witch Work #2: The Witch Wound | Finding Your Voice
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Witch Work #2: The Witch Wound | Finding Your Voice
Why do so many women find it easier to stay quiet than speak their truth?
In this week's Witch Work, we explore the Witch Wound—the inherited fear of being judged, rejected or punished for taking up space, speaking out or being fully seen.
This isn't about history alone. It's about the unconscious beliefs that still shape the way many women communicate today. The hesitation before speaking. The apology before expressing an opinion. The fear of being "to...
205: Collagen in Midlife: Miracle Supplement or Marketing Hype?
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Collagen has become one of the biggest wellness trends of the last few years—but is it really worth the investment?
In this episode, Lisa dives into the science behind collagen and explores what actually happens to our connective tissues during perimenopause and menopause. From skin and joints to tendons, fascia, gut health and healthy ageing, you'll discover where collagen fits into the bigger picture—and where it doesn't.
Because healthy ageing isn't about chasing miracle supplements.
It's about building a body that's strong, resilient and capable for...
Witch Work #1: What Is Witch Work?
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Witch Work #1: What Is Witch Work?
Welcome to the first episode of Witch Work, a free companion series to my new book, Burned.
This isn't a book club—it's where we begin doing the work.
Over the next six weeks, we'll explore the unconscious patterns, inherited beliefs and protective behaviours that quietly shape our lives. Because you can't break a pattern until you can see it.
In this episode, I explain what Witch Work is, why I chose the word witch, an...
TTT48: 3 Top Tips for Getting More Protein in Midlife
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TTT48: 3 Top Tips for Getting More Protein in Midlife
Are you struggling to eat enough protein?
Maybe you're not sure how much you actually need, whether protein powders are necessary, or how to fit more protein into your meals without living on chicken and broccoli.
The truth is, protein becomes even more important as we move through our 40s and beyond.
As oestrogen declines, we naturally become less responsive to protein, making it harder to build and maintain muscle. That matters because muscle isn't just...
204: Sarcopenia: The Midlife Health Crisis Nobody Is Talking About
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Sarcopenia: The Midlife Health Crisis Nobody Is Talking About
For years we've been told to focus on losing fat. But what if the real issue in midlife isn't fat... it's muscle?
In this episode, Lisa explains why muscle loss accelerates during menopause, how it's linked to insulin resistance, body composition, falls and healthy ageing, and why it's never too late to rebuild strength. If you've ever wondered why your body feels different despite doing all the "right" things, this episode will help you connect the dots.
In...
203: Midlife Cravings Explained
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203: Midlife Cravings Explained
The Truth About Hormones, Hunger, Insulin and Why Willpower Isn't the Problem
Have you noticed that cravings seem stronger in your 40s and 50s than they ever were before?
One minute you're fine. The next you're standing in the kitchen looking for chocolate, crisps, toast or anything sweet.
If you've been wondering where your willpower went, this episode is for you.
The truth is that midlife cravings are rarely about a lack of discipline. They're often a sign that your...
TTT47: 3 Top Tips for Crushing Cravings in Midlife
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TTT47: 3 Top Tips for Crushing Cravings in Midlife
TTT: 3 Top Tips for Crushing Cravings in Midlife
Do you feel like your cravings have become stronger in your 40s and 50s?
One minute you're fine. The next you're raiding the kitchen looking for chocolate, crisps, toast or something sweet.
If you've been wondering where your willpower has gone, you're not alone.
The truth is that cravings in midlife are often driven by much more than a lack of discipline. Hormonal changes...
202: 5 Reasons Insulin Resistance Is Making Your Menopause Symptoms Worse
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202: 5 Reasons Insulin Resistance Is Making Your Menopause Symptoms Worse
Most women are told menopause symptoms are caused by falling hormones.
But what if that's only part of the story?
In this episode, Lisa explores one of the most overlooked drivers of weight gain, fatigue, brain fog, anxiety, poor sleep and hormonal chaos in menopause: insulin resistance.
Could menopause be exposing a metabolic problem that has been building for years?
Could the symptoms you're blaming on hormones actually have a deeper...
TTT46: 3 Top Tips to Make Midlife Weight Loss Easier
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TTT46: 3 Top Tips to Make Midlife Weight Loss Easier
What if weight loss in midlife didn't need to feel so hard?
In this week's Top Tip Tuesday, we're cutting through the noise and focusing on the things that actually move the needle.
No detoxes.
No extreme diets.
No chasing the latest supplement, hormone hack or magic solution.
Just three simple areas that can make a huge difference to your energy, health and body composition in midlife.
⚔️ Focus on the righ...
201: If I had to start again
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🎙️ Episode 201: If I Had To Start Again...
What if we stopped waiting?
Waiting for Monday.
Waiting for more motivation.
Waiting for life to calm down.
In this episode, I share exactly what I would focus on if I were starting over today—feeling overwhelmed, exhausted, carrying extra weight, managing injuries, or simply unsure where to begin.
This isn't about dieting harder or finding more willpower.
It's about rebuilding from the foundations up.
Creating safety.
Bu...
TTT45: 3 Things I Would STOP Doing If I Wanted To Lose Belly Fat Over 40
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TTT45: 3 Things I Would STOP Doing If I Wanted To Lose Belly Fat Over 40
Everyone seems to have an opinion about belly fat in midlife.
Eat less.
Move more.
Count calories.
Track macros.
Buy the supplement.
Balance your hormones.
Try the latest hack.
But what if some of the advice women are following is actually keeping them stuck?
In this week's Top Tip Thursday episode, Lisa shares three things she'd stop doing immediately...
200: Discover the #1 Fat Loss Hormone (And What the Fitness Industry Gets Wrong)
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Discover the #1 Fat Loss Hormone (And What the Fitness Industry Gets Wrong)
Women over 40 have been told for decades:
eat less
move more
fear carbs
buy low fat everything
snack every 2-3 hours
do more cardio
track every calorie
…and then blamed themselves when their body stopped responding.
But what if the problem isn’t that women are lazy or lack discipline?
What if the fitness industry has been focusing on the wrong thing enti...
TTT44: 3 Top Tips for Bloating & Gas
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TTT44: 3 Top Tips for Bloating & Gas AKA The Fart Episode 💨
Bloating, trapped wind, mystery stomach drama, suddenly looking six months pregnant by the end of the day... glamorous, right?
In this week's 3 Top Tips Tuesday, Lisa talks all things bloating, gas, gut health and why your digestive system might be trying to wave a giant red flag for your attention.
Because feeling Sexy Strong is a lot harder when your stomach feels like it's staging a protest. Eat like a Woman. Train like a Warrior. Feel like a Godd...
199: Things That Freaked Me Out in My 40s (That Were Actually Perimenopause)
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Things That Freaked Me Out in My 40s (That Were Actually Perimenopause)
Can we talk about the symptoms nobody bloody warned us about?
Not hot flushes.
The weird stuff.
The things that send you into a late-night Google spiral convinced you're either:
😳 dying
😵 losing your mind
🤦♀️ developing some mystery illness from 1842
In this episode of Goddess Got Goals, Lisa dives into some of the stranger symptoms women experience in their 40s and beyond—and why so many women end up feeli...
TTT43: The Best Protein Powders for Women Over 40
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The TTT on the GGG is back with a video and audio podcast streamed straight into our Warrior Goddess Tribe community.
And the 3 top tips are all about why you need protein in midlife and how these protein options could really help you reach new protein goals each day.
Watch LIVE every Tuesday here:
www.warriorgoddesskettlebelltraining.com/tribe
🗺️ Ready to step onto The Island?
Join the waitlist and get your hands on The Island Map, your guide to becoming Sexy Strong throu...
198: Coffee and Chaos is Not a Meal Plan
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198: Coffee and Chaos is Not a Meal Plan
Coffee for breakfast.
Stress for lunch.
Random snacks on the go.
Wine while standing in the kitchen at night.
And somehow we’ve been calling this wellness?
In this episode of Goddess Got Goals, Lisa breaks down why so many women over 40 are stuck in cycles of under-eating, over-stressing, and blaming themselves when their body stops responding.
You’ll learn why old-school dieting strategies stop working in midlife—and what actually creates sustainable fat loss...
197: Why Cardio, Calories & Self-Hatred Aren’t a Midlife Body Plan
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Why Cardio, Calories & Self-Hatred Aren’t a Midlife Body Plan
Eat less.
Move more.
Track everything.
Weigh yourself daily.
If you’ve tried to lose weight this way… you’re not alone.
But if it’s stopped working in your 40s?
You’re not the problem.
The plan is.
In this episode, Lisa breaks down why the old “calories in, calories out” model fails women in midlife and how hormone shifts, stress, muscle loss, and life load completely c...
196: High Cortisol: The Signs, What It’s Doing to Your Body & What To Do About It
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196: High Cortisol: The Signs, What It’s Doing to Your Body & What To Do About It
Feeling tired but wired?
Waking up at 2–3am?
Holding stubborn belly fat, bloating, tension, or feeling constantly “on”?
This episode breaks down the real signs of high cortisol — including the unexpected symptoms many women don’t realise are linked to chronic stress.
Lisa explains what cortisol actually does in the body, why midlife makes stress feel heavier, and how high cortisol can contribute to symptoms like poor sleep, anxie...
195: Why Everything Feels Worse Right Now (It’s Not Just Your Hormones)
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Why Everything Feels Worse Right Now (It’s Not Just Your Hormones)
If you’ve been feeling more tired, more anxious, more inflamed…
like your body just isn’t responding the way it used to…
This episode is for you.
Because it’s not just perimenopause.
And it’s not because you’re doing something wrong.
In this episode, I’m breaking down:
Why symptoms like fatigue, brain fog, pain and weight gain can feel worse right nowWhat’s actually happening in your body during...194: Armour Weight & Imposter Syndrome
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194: Armour Weight & Imposter Syndrome
“Who do I think I am?”
“I’m not enough…”
“I need to be better first…”
If you’ve ever had those thoughts, you’re not alone.
But what if imposter syndrome isn’t a confidence problem at all?
In this episode, Lisa explores how imposter syndrome is often rooted in something deeper — the belief “I am not enough” — and how this becomes a form of Armour Weight™ that keeps women playing small, holding back, and second guessing themselves.
193: Bringing Simple Back
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193: Bringing Simple Back
Somewhere along the way… wellness got complicated.
More rules.
More plans.
More pressure.
More things to track, fix, optimise.
And yet… women feel more overwhelmed, more inconsistent, and more disconnected than ever.
In this episode, Lisa shares why she’s bringing simple back — and how this led to the creation of the new Sexy Strong Membership and the Forged Method.
Because midlife doesn’t need more complexity.
It needs clarity...
192: Armour Weight and Your Brain
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Armour Weight & Your Brain (Brain Fog, ADHD & Midlife Rewiring)
If you’ve been feeling foggy, overwhelmed, forgetful or like you’ve “lost your edge”…
This episode is for you.
Because this isn’t just brain fog.
It’s what happens when mental load, stress, and hormonal shifts collide in midlife.
In this episode, Lisa explores how your brain changes during perimenopause, why focus and clarity can feel harder, and how what she calls Armour Weight™ shows up not just in the body — bu...
191: Why Stress is Serious
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The Serious Side of Stress (And Why Wellness Matters More Than Ever)
This is a different kind of episode.
As Lisa approaches 50, she reflects on her personal story, the loss of her mum at 60, and why she teaches wellness in a much deeper way than just fitness or fat loss.
Because stress isn’t just something we feel.
It’s something the body carries.
And over time, it has consequences.
In this episode, Lisa explores the real impact of c...
WGW8: Armour Weight & Your Warrior Goddess Archetype
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Armour Weight & Your Archetype
What if the weight you’re carrying isn’t just body fat?
What if it’s Armour Weight?
In this episode of Warrior Goddess Weekly, Lisa explores how stress, survival patterns, and emotional protection can accumulate in the body as what she calls Armour Weight — the invisible load that many women carry through midlife.
Armour Weight doesn’t just live in the mind. It shows up in the nervous system, the hormones, and the physical body through tension, f...
190: Armour Weight & Hip Pain
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Why Hip Pain Is So Common After 40 (And What Actually Helps)
If you’ve developed hip pain in your 40s — gluteal tendinopathy, frozen shoulder, plantar fasciitis, or persistent tendon pain — you’re not imagining it.
These issues are incredibly common in perimenopause, and they’re often misunderstood.
In this episode, Lisa explains why tendon injuries increase after 40 and how hormonal changes, modern movement patterns, and chronic stress all influence tendon health.
Because this isn’t just about ageing.
It’s about how...
189: Armour Weight, Perimenopause & Consistency
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Armour Weight, Perimenopause & Why Consistency Is Different Now
Most women think they have a consistency problem.
They don’t.
They have an Armour Weight™ problem.
In this episode, Lisa explains why perimenopause changes the rules of wellness and why the strategies that worked in your 20s and 30s often stop working in midlife.
Drawing from her book Unarmoured, she explores how years of stress, survival, emotional labour, and hormonal shifts can lead the body to hold protective “armour” that resists...
188: What's working, What's not
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I went totally off piste in this episode.
And I am excited to check in with y'all
And I think I talked about my Restoration audio, so here it is:
www.warriorgoddesskettlebelltraining.com/restoration
Plus the Quickening can be found here:
www.warriorgoddesskettlebelltraining.com/quickening
And maybe about joining our community too:
www.warriorgoddesskettlebelltraining.com/tribe
Be sure to connect with Lisa Barwise and Warrior G...
187: Armour Weight on Your Face?!
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Armour Weight on Your Face (And What I’m Discovering)
In this episode, I’m talking about the heaviness many women notice in midlife — softness under the chin, jawline changes, puffiness, and that “when did this happen?” moment in the mirror.
We explore:
• Why this isn’t just fat or ageing
• How estrogen decline impacts collagen production
• The role of cortisol and chronic stress in tissue breakdown
• Why lymphatic drainage slows in menopause
• How inflammation and fluid retention affect facial structure
• Why surface solutions (cream...
WGW7: Why Momentum Dies Right Before it Works
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Warrior Goddess Weekly
Why Momentum Dies Right Before It Works
Have you ever noticed that momentum often collapses right before things start working?
You’re consistent.
You’re showing up.
You’re finally building rhythm…
And then something shuts it down.
In this week’s Warrior Goddess Weekly, we explore why momentum doesn’t fail because you’re lazy or undisciplined — it fails because your nervous system hit a stress threshold.
When stress rises, your body chooses survival over progress.
...
186: Why You Always Fall Off the Plan (and Why It’s Not Just Self-Sabotage)
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If you’ve ever started strong… felt motivated… made the plan… and then “fallen off” — this episode is for you.
Because what you’ve been calling self-sabotage might not be sabotage at all.
In this episode of Goddess Got Goals, Lisa explores why falling off the plan is rarely a willpower problem and almost never a character flaw. Instead, it’s often a nervous system response to pressure, rigidity, and plans that don’t account for energy, hormones, ADHD wiring, or emotional load.
You’ll learn:
• Why most “self-sab...
WGW6: The Power of What’s Growing Beneath the Surface
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🔥 Warrior Goddess Weekly
The Power of What’s Growing Beneath the Surface
Fire Horse Energy • Eclipse Season • Final Shedding of the Wood Snake
We’re approaching the Year of the Fire Horse, which officially begins on 17 February 2026 with the Chinese New Year — notably opening with a Solar Eclipse. At the same time, we’re in the final shedding phase of the Year of the Wood Snake, an energy that has asked for quiet healing, survival, and slow releas...
185: Consistency Is Not the Goal — It’s the Side Effect
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Consistency Is Not the Goal — It’s the Side Effect
If you’ve spent years calling yourself inconsistent, flaky, or “bad at follow-through,” this episode is for you.
In this episode of Goddess Got Goals, Lisa reframes consistency as an outcome, not a personality trait — and explores why forcing discipline, especially for women with ADHD or sensitive nervous systems, often backfires.
Lisa shares her own lived experience of struggling with consistency, the shame of starting and stopping, and the moment she realised the problem wasn’t willpower —...
