Spacious Success

Dr Kristy Goodwin

A podcast for high-achieving women who want to thrive at work without burning out their lives. You’re smart. You’re driven. You love what you do. But you’re also… exhausted. Welcome to Spacious Success, a podcast for women who are ready to redefine what it means to “have it all” in a world that rarely slows down. Hosted by Dr Kristy Goodwin, one of Australia’s leading neuro-performance experts, this show unpacks the science, strategies and stories that help ambitious women perform at their best, without sacrificing their wellbeing, relationships, or sanity. Because let’s be honest: the systems we work in weren’t built for women. The digital demands never stop. And burnout isn’t a vibe , it’s a physiological SOS. Each episode explores how we can create sustainable success from the inside out, at work, in leadership, in motherhood, and in our own minds and bodies. Expect practical tools, honest conversations, and brain-based strategies that move beyond hustle culture and toxic productivity. Whether you’re a leader, executive, founder, educator, or changemaker, Spacious Success is here to remind you: ✨ You don’t have to choose between ambition and alignment. ✨ You can be excellent without being always-on. ✨ You can lead and live without losing yourself. We’ll explore topics like: • How to thrive in a digitally-demanding world • The nervous system science behind burnout and performance • Redefining success in leadership, motherhood, and midlife • Navigating the invisible load at home and work • Creating boundaries that actually serve you • Women’s health and hormones in high-pressure roles • Recovery, rest and resilience in real life Plus, you’ll hear from inspiring guests, thought leaders, experts, creatives and high-performing women, who are rewriting the rules and reclaiming what success looks and feels like. 🎧 Hit follow and join the movement toward a more spacious, sustainable, and human way to work and live. Because you weren’t meant to do it all. You were meant to do what matters, with more ease, energy and spaciousness.

  1. 16 | Why You Feel Exhausted Even When You're Doing Everything Right, with Amelia Phillips

    3 days ago

    16 | Why You Feel Exhausted Even When You're Doing Everything Right, with Amelia Phillips

    Amelia Phillips is a sports scientist, nutritionist, bestselling author, and co-founder of the Michelle Bridges 12 Week Body Transformation. For over two decades she has worked with women on the science of energy, recovery and performance, and today she brings her precision lens to the conversation Spacious Success listeners are hungry for. In this episode, Amelia and Dr Kristy Goodwin go deep on what is actually happening inside the bodies of ambitious women in their late 30s, 40s and 50s, the data Amelia is seeing in her programs, and the practical steps that make a measurable difference. They cover the cortisol test that revealed only 5 out of 65 women had a healthy stress response, the difference between chronic stress and adrenal fatigue and why the treatment approach is completely different, why vitamin D deficiency is rampant in Australia and how it directly impacts energy and mood, the reframe of discipline as freedom rather than restriction, and how to protect your energy capital so you are not running on empty. This is not generic wellness advice. It is evidence-led, biology-first and built for the woman who is done guessing. Key Topics Covered The red thread through Amelia's career: health, women and behaviour change What the data shows in the Inner Vitality program: the four stress response types The cortisol curve explained: chronic stress versus adrenal fatigue versus dysregulation Why only 5 out of 65 women returned a healthy stress response The micronutrient deficiencies most commonly found in high-performing women: vitamin D, magnesium, ferritin, iodine Can't sleep versus won't sleep: two very different problems requiring very different solutions Discipline as a framework for freedom, not restriction The daily breath, weekly pause, seasonal restore model for stress management Energy capital: deposits, withdrawals and what that means for your week The Superwoman Myth: Amelia's take on why nobody actually feels like a superwoman RESOURCES Amelia’s Website (https://www.ameliaphillips.com.au/) Energy Quiz (https://v360.health/sp/energy-quiz-2/) Vitality 360 Program (https://v360.health/) Healthy Her podcast (https://www.ameliaphillips.com.au/podcasts/) Follow Amelia on Instagram (https://www.instagram.com/_amelia_phillips/)

    58 min
  2. 15 | The AI Addiction Problem: Why AI Tools Are So Hard to Put Down

    21 May

    15 | The AI Addiction Problem: Why AI Tools Are So Hard to Put Down

    You have probably noticed it. One quick prompt becomes eleven. You close the tab forty-five minutes later with that particular hollowness that follows too long on a screen. And you wonder: is it just me? It is not. And it is not a willpower problem either. In this episode, I walk through the five neurological mechanisms that make AI genuinely hard to put down: dopamine loops and instant feedback, intermittent variable rewards, your brain's novelty detection system, the psychological need satisfaction that self-determination theory explains, and the long-term risk of cognitive offloading. Each one is rooted in how your brain actually works. Stacked together, they explain why AI has become one of the most compelling tools most of us have ever encountered. I also share three practical strategies for using AI with intention rather than compulsion, including a prompt limit protocol that interrupts the dopamine loop before it takes over, a think-first approach that protects your most valuable cognitive capabilities, and a framework for designating AI-free thinking zones in your work. The goal is not to use AI less. It is to use it on your terms, not its.

    18 min
  3. 14 | Your Story Is the Strategy — A Conversation with Tory Archbold

    14 May

    14 | Your Story Is the Strategy — A Conversation with Tory Archbold

    Behind every polished exterior is a story worth telling. Tory Archbold built one of Australia's most successful PR agencies, representing global names including Drew Barrymore, Zara, and Lancôme, while simultaneously fighting a twelve-year battle behind closed doors that nobody in her professional world knew anything about. In this conversation, Dr Kristy Goodwin and Tory Archbold cover the full arc: from Tory's early days launching a PR agency on rejection and a single coffee date, through the stalking and legal battle she concealed while running a 22-person team, to the 2013 emergency surgery that put her on life support and forced her to finally meet herself. They explore what Tory calls the near-death gift: the clarity that comes when everything is stripped away and you are left with only what actually matters. How she rebuilt her life from the inside out. How she now leads a global community through Powerful Steps. And why she believes your story is not just an asset: it is your strategy. This episode is also a conversation about the courage it takes to share the shabby alongside the shiny: why vulnerability in leadership is not weakness but magnetism, why the women who rise highest in Tory's experience operate from the heart rather than the ego, and how her three-coffee-date framework has built a global network from a $2 coffee and the willingness to ask for help. Kristy also shares the personal connection: Tory is the reason she now shares her own Code Red story in keynotes. A reminder that the people who push us toward our most uncomfortable truths are often our greatest catalysts. If you have ever hidden a chapter of your story because you were worried what it would do to your credibility, this conversation is for you.

    45 min
  4. 13 | We Don't Have an Ambition Gap. We Have a Wellbeing Gap.

    7 May

    13 | We Don't Have an Ambition Gap. We Have a Wellbeing Gap.

    Smart, successful women are half-joking about becoming trad wives. And while the joke gets a laugh, the data behind it is not funny at all. In this episode, I want to challenge the narrative that high-performing women are losing their ambition. The research tells a different story. Women are not leaning out because they want less. They are leaning out because the current model of success is biologically incompatible with the way women are wired, and they are doing the maths. I walk through what the numbers are actually showing, from the McKinsey and LeanIn.Org Women in the Workplace 2025 report to the GLWS Gender Wellbeing Gap 2025 findings, and I explain why the trad wife trend is not a retreat from ambition. It is a symptom of a system that has never adapted to the women now running it. We also go into the neuroscience of why sustained overload degrades performance at a biological level, why women in leadership are carrying a compounded cognitive load, and what the data says organisations need to change if they want to stop losing their best people. The episode closes with a practical Power-Up: how to name your own Success Tax calculation and start making intentional decisions about what you are and are not willing to pay. If you lead people, this is the conversation your organisation needs to be having. If you are one of those people, this episode will give you language for something you have probably been feeling for a long time. Inquire about Dr Kristy speaking at your event: https://drkristygoodwin.com/speaking/  REFERENCES Arkinstall, C., & McGibbon, A. (2025). The Gender Wellbeing Gap 2025: A GLWS Insights Paper. Global Leadership Wellbeing Solutions. https://www.glwswellbeing.com/genderwellbeinggap/ Australian Government Office for Women. (2025). Status of Women Report Card 2025. Department of the Prime Minister and Cabinet. https://genderequality.gov.au/status-women-report-cards/2025-report-card Deloitte. (2025). Women at work: A global outlook. https://www.deloitte.com/global/en/issues/work/content/women-at-work-global-outlook.html McKinsey & Company, & LeanIn.Org. (2025). Women in the workplace 2025. https://www.mckinsey.com/featured-insights/diversity-and-inclusion/women-in-the-workplace Women's Agenda. (2025). The 2025 Women's Ambition Report. https://womensagenda.com.au/ USA Today. (2026, January 29). More women are leaving the workforce. Caregiving and childcare costs are key reasons. https://www.usatoday.com/story/money/2026/01/29/women-leaving-workforce-caregiving-responsibilities/88370584007/

    20 min
  5. 012 | Peak-Performance Without Burnout: What Corporate Women Need to Know with Andrea Culligan

    30 Apr

    012 | Peak-Performance Without Burnout: What Corporate Women Need to Know with Andrea Culligan

    What does success really look like when you strip away the titles, the pressure and the constant push for more? In this episode, I sit down with Andrea, Sydney Managing Partner at Deloitte Australia, for a powerful and deeply honest conversation about burnout, panic disorder and the hidden cost of high-achievement. Andrea shares what it looks like to succeed on paper while quietly running on empty, the moment that changed everything and how she rebuilt her life and leadership in a way that supports sustainable peak-performance. We explore: The reality of burnout in senior leadership Why high performers ignore their capacity until their body forces a reset The difference between achievement and meaningful success How to navigate seasons of life without trying to do it all at once Why well-being can become another pressure point and how to avoid it The role of relationships, boundaries and energy management in long-term success If you have ever wondered “is there a way to succeed without burning out?” this conversation will give you a new lens. Listen now.

    41 min
  6. 011 | Your FQ Matters More Than IQ – Mastering the New Currency of Success

    23 Apr

    011 | Your FQ Matters More Than IQ – Mastering the New Currency of Success

    I used to think distraction was a discipline problem. That I just needed to try harder, be better, be more focused. But one moment changed everything. In this episode, I share a deeply personal story that became the catalyst for my research into attention, distraction and the digital world we are all trying to function in. If you feel scattered, overwhelmed or like your day disappears into emails and notifications, this is not a personal failure. I unpack why your attention is under constant attack, how it is impacting your peak-performance and what you can do to start reclaiming your focus in a world designed to hijack it. Listen now.

    14 min
  7. 010 | Cold Plunges for Women – What No One’s Telling You

    16 Apr

    010 | Cold Plunges for Women – What No One’s Telling You

    The cold plunge trend is everywhere right now… but is it actually right for women? In this episode of Spacious Success, we unpack the science behind cold exposure and why what works for men doesn’t always work for female physiology. If you’ve ever tried an ice bath and felt more stressed instead of energised, you’re not imagining it. We explore: Why extreme cold can spike cortisol in women The actual temperature sweet spot for benefits Simple, realistic ways to use cold exposure (without turning your morning into a Navy SEAL audition) Plus, practical alternatives if cold plunging just isn’t your thing. If you’re a high-achieving woman already managing a full plate, this is about working with your body, not against it. Listen now.

    13 min
  8. 09 | Wide Awake at 2:22am? Why Women Are Struggling With Sleep (and What to Do About It)

    10 Apr

    09 | Wide Awake at 2:22am? Why Women Are Struggling With Sleep (and What to Do About It)

    Why does sleep suddenly feel so hard? If you’re waking at 2:22 a.m. with a racing mind, lying there exhausted but wired, this episode will feel uncomfortably familiar and deeply reassuring. I unpack why so many high-performing women are struggling with sleep and why it’s not a personal failure. It’s biology colliding with modern life. We explore the real drivers behind disrupted sleep, from hormonal shifts to cortisol overload, and why your brain won’t simply switch off on demand. Most importantly, I share practical, science-backed strategies you can use in real time when sleep goes sideways and how to function the next day when the show must go on. This is your permission slip to stop pushing through and start working with your biology, not against it. Listen now.

    17 min
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5
out of 5
6 Ratings

About

A podcast for high-achieving women who want to thrive at work without burning out their lives. You’re smart. You’re driven. You love what you do. But you’re also… exhausted. Welcome to Spacious Success, a podcast for women who are ready to redefine what it means to “have it all” in a world that rarely slows down. Hosted by Dr Kristy Goodwin, one of Australia’s leading neuro-performance experts, this show unpacks the science, strategies and stories that help ambitious women perform at their best, without sacrificing their wellbeing, relationships, or sanity. Because let’s be honest: the systems we work in weren’t built for women. The digital demands never stop. And burnout isn’t a vibe , it’s a physiological SOS. Each episode explores how we can create sustainable success from the inside out, at work, in leadership, in motherhood, and in our own minds and bodies. Expect practical tools, honest conversations, and brain-based strategies that move beyond hustle culture and toxic productivity. Whether you’re a leader, executive, founder, educator, or changemaker, Spacious Success is here to remind you: ✨ You don’t have to choose between ambition and alignment. ✨ You can be excellent without being always-on. ✨ You can lead and live without losing yourself. We’ll explore topics like: • How to thrive in a digitally-demanding world • The nervous system science behind burnout and performance • Redefining success in leadership, motherhood, and midlife • Navigating the invisible load at home and work • Creating boundaries that actually serve you • Women’s health and hormones in high-pressure roles • Recovery, rest and resilience in real life Plus, you’ll hear from inspiring guests, thought leaders, experts, creatives and high-performing women, who are rewriting the rules and reclaiming what success looks and feels like. 🎧 Hit follow and join the movement toward a more spacious, sustainable, and human way to work and live. Because you weren’t meant to do it all. You were meant to do what matters, with more ease, energy and spaciousness.

Information

  • Creator
    Dr Kristy Goodwin
  • Years Active
    2K
  • Episodes
    18
  • Rating
    Clean
  • Copyright
    © Dr Kristy Goodwin
  • Show Website
    Spacious Success

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