Perimenopause & Menopause

Health & Body Transformation Coaching

Your body isn't failing you.

It's changing.

What you're experiencing, the weight that won't shift, the energy that disappears, the things that used to work and now don't, isn't a lack of willpower. It's a hormonal transition that requires an entirely different approach to nutrition and training.

Book a Clarity Call

Sound familiar?

You're not broken.
You're in perimenopause.

Here's why standard diet and exercise advice stops working in your 40s:

Weight creeping on, especially around the middle, despite eating the same way you always have
Energy that crashes mid-morning or mid-afternoon, no matter how much you sleep
Training harder but seeing fewer results, and recovering more slowly
A sense that your own body has become unpredictable and unfamiliar
Trying everything, and nothing working the way it used to

"Your body isn't working against you. Hormone shifts change where you store fat, how you build muscle, and how you recover. Once you understand that, everything changes."

What worked at 35 can actively work against you at 45. Restrictive eating increases cortisol. Endless cardio depletes the muscle you desperately need. The approach has to change, and when it does, so does everything else.

Why this matters beyond the mirror

A lean, strong body in midlife isn't just aesthetic. It's protective.

How menopause nutrition and strength training protect your long-term health

This is the decade that sets the next four. The choices you make now, around nutrition, muscle, recovery, and hormonal health, have consequences that go far beyond how you look in your clothes. Building strength and eating for your biology in perimenopause and menopause is one of the most powerful things you can do for your long-term health.

Cardiovascular Health

Oestrogen decline increases cardiovascular risk. Nutrition and resistance training are among the most effective protective tools available to you.

Bone Density

Bone loss accelerates significantly in the decade around menopause. Strategic resistance training and protein intake are not optional, they are medicine.

Metabolic Resilience

Muscle mass is your metabolic engine. The more you build and maintain it now, the more protected your insulin sensitivity and energy regulation will be.

Brain Health & Mood

Oestrogen influences serotonin and dopamine. Blood sugar stability, protein, and gut health all directly affect cognitive function and emotional regulation in this phase.

How I can Help

There's an entry point for where you are right now

1:1 coaching · community · workshops & speaking

Private 1:1 Coaching

For women who are done experimenting and want a personalised, science-backed plan built specifically for how their body works right now. 90 days, fully supported, with a results guarantee.

Learn more →

Workshops & Speaking

In-person and online workshops for women navigating perimenopause and menopause, and corporate speaking for organisations committed to genuine women's health in the workplace.

Coming soon

The Community

A free space to learn, connect, and start applying evidence-based nutrition and training principles at your own pace. Includes my lead magnet, recipe library, and regular education from me.

coming soon

What changes when you
finally understand your body

Beyond the weight loss, beyond the body composition, here's what clients actually say.

Meet Sarah, CEO and Mother (a case study)

Sarah is 43. She’s a CEO, a mum, and like many women in their 40s, she felt like her body had suddenly changed. She wasn’t eating takeaway every day. She wasn’t sitting on the couch. In fact, she was eating what most people would consider a healthy diet and trying her best to stay active.

Yet the weight kept creeping up.

Her energy had disappeared. She was waking during the night. She felt puffy, inflamed and frustrated. The strategies that had always worked for her simply weren’t working anymore.

More than anything, she started questioning herself. “Am I just getting older? Is this how it’s going to be now?”

When Sarah reached out, we didn’t put her on another restrictive diet or overhaul her entire lifestyle overnight. Instead, we made small, strategic changes to the foods she was already eating, introduced a structured strength and movement plan, prioritised recovery, and worked with her changing physiology rather than against it.

Within weeks she noticed the scales moving, her energy returning and her sleep improving. Over the following 90 days she achieved her weight-loss goal of 8-kgs while building habits she could actually maintain.

Today, Sarah isn’t constantly wondering if she’s doing the right thing. She understands her body, knows exactly how to fuel it, feels stronger, has more energy, and no longer relies on motivation to stay consistent.

That’s the difference understanding your body and having the right strategy makes.

Working with Alicia has been an absolute joy. She meets me exactly where I’m at. Her coaching is flexible, supportive, and perfectly structured without feeling rigid. I feel informed, confident about what works for my body in my 40s, and able to build strength and wellbeing without guilt or restriction. I’d recommend her to any woman 40+ wanting knowledgeable, kind support.

Elisa, Sydney Australia

90-day coaching client, 45

Who I am

Hi, I'm Alicia Goddard

I'm a Nutrition and Body Transformation Coach specialising in women's health in perimenopause and menopause. I work with women to build lean, strong bodies and protect their long-term health through evidence-based nutrition, strength training and mindset transformation.

My approach goes beyond aesthetics, it's grounded in the science of how women's bodies change in their 40s and 50s, and why the strategies that worked in earlier decades often work against them in midlife. She helps women understand their physiology, rebuild their metabolism and develop the tools to sustain their health for life.

Holding a qualification in Health Science and bringing ongoing academic study in Clinical Nutrition to her practice, Alicia combines formal education and real-world experience to her work.

Based in Sydney, I work with women across Australia and internationally through my signature 90-day program, The Lean Fuel Method - and host of health and wellness events and workshops for women navigating one of the most significant health transitions of their lives.