The Dopamine Diet: Why It Works with Chris Bailey

Goals, Grit, and Some Woo Woo Sh*t

Goals, Grit, and Some Woo Woo Sh*t

1:08

Join us each week as celebrity guests pitch an idea for a film based on one of the SUPER niche sub-genres on Netflix. From ‘Steamy Crime Movies from the 1970s’ to ‘Australian Dysfunctional Family Comedies Starring A Strong Female Lead’, our celebrity guests will pitch their wacky plot, their dream cast, the marketing stunts, and everything in between. By the end of every episode, Jimmy Carr, Comedian by night / “Netflix Executive” by day, will decide whether the pitch is greenlit or condemned to development hell! New episodes on Wednesdays starting May 28th! Listen on all podcast platforms and watch on the Netflix is a Joke YouTube Channel . The Big Pitch is a co-production by Netflix and BBC Studios Audio.…

about a year ago 48:40

MP3•Episode home

Send us a text

As I reflect on this year, I’ve noticed something new: I’m way less interested in chasing those giant, shiny achievement goals. Instead, I’m soaking up the everyday moments—and loving it. Honestly, that’s a twist for me, but then I stumbled on an interview that totally lit the spark.

When I picked up How to Calm Your Mind, I didn’t realize it was exactly what I needed.

Chris Bailey—productivity whiz, calm connoisseur, and all-around brilliant storyteller—shares this vivid moment where he spotted himself in the overflow drain of his bathtub (yep, that’s what that random metal thing is called) looking utterly wiped out. Next day? Public anxiety meltdown.

Sound familiar? We’ve all been there, somewhere on the anxiety spectrum. And guess what? The lowest point on that spectrum isn’t zero—it’s something deeper: true calm. But, uh, how do we even get there?

Chris says it starts with understanding burnout. Real burnout comes with three heavy hitters: exhaustion (check), cynicism (hello, eye rolls), and inefficacy (the opposite of feeling productive). And the culprits? Six sneaky factors—found at work and in life—that, when misaligned, push you to the edge.

Then there’s dopamine, that pesky chemical our brain craves but rarely gets from the right sources. Chris introduces a “Stimulation Fast”—basically detoxing from hollow dopamine hits like, yep, social media. Sure, TikTok’s fun, but swapping it for something truly fulfilling (knitting? gardening? birdwatching?) is a game-changer.

At its core, most of us want a meaningful life. So here’s the mic-drop question Chris leaves us with:

Are you chasing a life that you value—or one the world values?

What’s Inside:

Why exactly would you want to calm your mind?
Burnout is more than just exhaustion. What are the three symptoms?
Six factors at work that contribute to burnout, stress, and anxiety... Can you fix them?
Do you need stimulation fast? Taking a look at empty sources of dopamine?

This interview was the catalyst for a deep look inward, and I'm focusing less on huge achievements and more on the value I find in my day-to-day. Where are you on that spectrum? Let me know on Insta!
Mentioned in This Episode:
Chris Bailey
Fit Feels Good
info@fitfeelsgood.com
Oonagh on Insta

95 episodes

#Fitness #Oonagh Duncan

The Dopamine Diet: Why It Works with Chris Bailey

Goals, Grit, and Some Woo Woo Sh*t

published about a year ago

MP3•Episode home

Send us a text

When I picked up How to Calm Your Mind, I didn’t realize it was exactly what I needed.

At its core, most of us want a meaningful life. So here’s the mic-drop question Chris leaves us with:

Are you chasing a life that you value—or one the world values?

What’s Inside:

Why exactly would you want to calm your mind?
Burnout is more than just exhaustion. What are the three symptoms?
Six factors at work that contribute to burnout, stress, and anxiety... Can you fix them?
Do you need stimulation fast? Taking a look at empty sources of dopamine?

95 episodes

#Fitness #Oonagh Duncan

All episodes

Goals, Grit, and Some Woo Woo Sh*t

1
Plot Twist! Reinventing Your Life Halfway Through It with Henry Oliver 1:01:18

4 days ago1:01:18

1:01:18

Send us a text You ever get that nagging voice saying, This isn’t it ? That “oh crap” moment where you realize you’ve been climbing the wrong mountain? That’s exactly what happened to my guest today, Henry Oliver—former policy wonk turned style blogger and unapologetic vibe curator. Yep, Henry ditched the government life to dive headfirst into what actually lit him up: writing, personal style, and, let’s be real, loafers. This episode is a total permission slip to pivot hard, even if you’ve invested years (or decades!) going in one direction. We get into why midlife reinvention doesn’t have to be a crisis—it can be a party. And Henry breaks down the subtle but powerful difference between asking, “What do I want to do? ” vs. “Who do I want to be? ” If you’ve ever felt stuck or like your life is technically fine but secretly soul-sucking—this one's for you. You’ll laugh. You’ll think. You’ll probably Google “good tweed jackets.” Henry’s got that effect. What’s Inside: How Henry made a major midlife career pivot (and what helped him finally take the leap) The identity crisis that can come with “success” Why style isn’t shallow—it’s a portal to authenticity A powerful reframe for asking, “What do I really want? ” So, real talk— Are you living a life that actually feels like you ? Or are you just playing a role you fell into 10 years ago and forgot to question? If you’ve been craving a fresh start—or even just a fresh vibe —this episode might be the sign you needed. I want to hear your thoughts: if you could change one thing about your life right now, what would it be? DM me on Instagram and let’s talk plot twists. Mentioned In This Episode: Henry Oliver’s blog (The Common Reader) Registration is now open for the Membership Experience Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
Just Tell Me What the F To Do To Get Skinny Already 34:19

11 days ago34:19

34:19

Send us a text Back with a little switch-up—enjoy this live recording from my book club diving into Part Two of my best-selling book Healthy as F ck.* As always, I’m serving up real talk on practical habits, fitness strategies, and my unfiltered thoughts—no fluff, all fire. This time, we zoom in on the habit loop—trigger → behavior → reward—and what it actually takes to break the bad ones and build new, better ones on purpose. We get into the power of the keystone habit—the one move that sets off a domino effect in every area of your health. 7 Habits of Highly Healthy MFs: Fill half your plate with veggies Go the F*ck to sleep Back away from the booze (or the damn Pepsi) Chill the F*ck out and meditate Eat everything — just way less Move your body. Often. Prep your damn meals I can hand you the blueprint — but the only one who can build with it is you. You're also the only one who knows what a truly meaningful reward looks like for your brain and life. Would I change anything? Nope. I wrote this book because I stand by every word. But—if I rewrote it today, I’d go deeper into neurodivergent psychology and how it affects the habit loop. And I’d definitely ease up on the “clean only” rules like tossing all plastic or going 100% plant-based—that’s not the hill we need to die on. Bottom line: ditch the distractions. Focus on the 7. That’s how you get healthy—and stay that way—for real. What’s Inside: What the hell is a habit loop? How to interrupt bad habits and create new, better ones. The 7 habits of highly healthy MFers. The impact of neurodivergent psychology on the habit loop. You heard me on my 7-habit soapbox, and you even heard from some of my audience. What habits are you stellar with and which ones have you with a first-class ticket on the struggle bus? Let me know on Insta! Mentioned In This Episode: Registration is now open for the Membership Experience Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan Leave me a voice note on Speak Pipe!…

Goals, Grit, and Some Woo Woo Sh*t

1
Wealth Without Losing Your Mind (Or Your Latte) with Rachel Rodgers 50:48

18 days ago50:48

50:48

Send us a text We should all be millionaires. I mean, why the hell not? Rachel Rodgers is a self-proclaimed "keep it real, ornery biotch" and the bestselling author behind We Should All Be Millionaires and Future Millionaire . Her work flips the script on everything you’ve been taught about money, especially if you grew up thinking wealth was for them , not you . "You can have reasons or you can have results." Rachel doesn’t just say it—she lives it. Her first book serves as a reality check to all the tired, limiting beliefs we carry. It's not about grinding harder. It's about taking bold risks and refusing to play small just to keep others comfortable. She breaks down the difference between broke boo and rich boo energy. Spoiler: if you’re exhausted, resentful, and trying to do it all alone, you’re not in the zone to build real wealth. Ask for help. Expand. Expect more. Need ideas to earn more? Train your brain to look for open doors, not dead ends. Think assessments, side hustles, and monetizing your natural skills. What does rich look like for you? Her latest book, Future Millionaire, is a Gen Z money playbook for making wealth inevitable. A job isn’t the goal. Freedom is. Entrepreneurship, investments, and side gigs—they’re all part of your toolkit now. And yes, she’s got 100 legit money-making ideas to prove it. Don’t miss the full episode. It might just be the mindset shift you didn’t know you needed. What’s Inside: The surprising truth: Working hard will not make you rich. How thinking you're broke might be your most expensive habit. Why Women and marginalized people need to think bigger, not smaller Build wealth and still save your sanity, soul, and your Starbucks. Why Gen Z might save us all. You. Yeah, YOU! Don’t close the book on those money-making dreams. Did Rachel give you any ideas today for some unfound income? Let me know on Insta! Mentioned In This Episode: Future Millionaire You can become a millionaire! Registration is now open for the Membership Experience Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan Leave me a voice note on Speak Pipe!…

Goals, Grit, and Some Woo Woo Sh*t

1
Get Filthy Rich. Give Most Of It Away. Feel Amazing. (yes, really) with Stu McLaren 40:52

25 days ago40:52

40:52

Send us a text Timing is everything—and I’m offering this special episode replay just in time to access Stu McLaren’s free course. Ever heard of reverse tithing? Traditional tithing means giving away 10% of your income. But what if you made so much, you could flip that—keep 10% and give away 90%? That’s the wild idea my friend and business coach Stu McLaren explores. He believes success should fuel something bigger than yourself—a cause that lights you up. Sounds crazy, right? Who gives away 90%? Stu isn’t saying live in a shack. He says, Picture your dream life, price it out, then 10x that number. That’s the kind of impact you could have and still live well. Stu’s specialty? Helping people launch and grow profitable membership sites. He’s a recurring revenue wizard—and says financial peace creates space for generosity. When you’re scrambling month to month, you hoard. When revenue is stable, you give freely. Success isn’t about nonstop hustle. Stu breaks down the difference between hustle and grit. Grit is staying in the game long-term. Not sacrificing your family, but building a life that lifts them. Stu didn’t start out this way. He shares his journey—how building schools in Kenya with his nonprofit, Village Impact, changed him. And he tells the powerful story of The Secret Billionaire. (Definitely look up the video he mentions.) If the idea of making so much you can give most of it away fires you up, here’s what successful people do: Feed your mind with big ideas and bold insights. Surround yourself with people who elevate your vision. Timing is everything—and Stu’s free membership workshop is about to go live. Don’t miss this. It changed my life. What’s Inside: How recurring revenue creates financial certainty. Does anxiety prevent generosity? The skinny on Hustle vs. Grit. Stu McLaren’s free workshop for creating a membership business. What is “riching” right to you? Buying the most expensive bag OR being so stinking rich you can give away more money than you keep? Changing the world and your life. Look, that could be you. I brought back this special repeat so that you can join in on Stu’s free workshop, The Membership Experience. If you could capitalize on recurring revenue, what kind of business would you start? Let me know on Insta! Mentioned In This Episode: Registration is now open for the Membership Experience Leave me a voice note on Speak Pipe! Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
Get Your Head Out Of Your Ass: The Fat Loss Mindset Bitchslap You Need 53:05

5 weeks ago53:05

53:05

Send us a text You know those “tell-all” episodes from every trashy-but-addicting reality show? This is like that—but with way less drama (I mean WAY less) and about double the health tips and advice. Join me as a fly on the wall for this pre-recorded book club where I chat about my bestselling book Healthy as F ck* (aka Ditch the Diet in the U.S.) and answer reader questions. [You can catch all the visuals on my YouTube channel—but please don’t judge. It’s still rocking that circa-2015 vibe.] This book came out in 2019, and let’s just say…2025 me has some updates. I’d ditch gender exclusivity (men wanna get healthy too, shocker!), call out the media’s influence way more, and—hot topic alert—I’d definitely mention Ozempic. Readers brought the heat with their questions—like how to deal with the Girl Scout Cookie Dilemma, late-night binge eating, and the all-too-relatable Menstrual F ck-Its. Struggling with inertia? Clinical fatigue? Negative self-talk? No motivation to meal prep? (Etcetera, etcetera.) You’ll hear me say this a lot: Make it smaller. Make it something. Push yourself in the right direction. At the heart of all this magic ( cough, science) is the Effort-to-Results Ratio. Got a long way to go to your dream bod? Got 10 pounds left? Just wanna give the bare minimum and still feel good? All of that counts. The key is making peace with the body you have and the effort you’re willing to give. It all boils down to simple positivity, small rewards, and making your goals more enjoyable. Music? Podcasts? Girly movies? Trash TV? A good book? Candle-lit bath? Whatever feels right is right—for you . That’s the inner work that leads to the outer work. What’s Inside: The real deal on cravings, cookies, and late-night eating. Why “effort-to-results” is the ratio to remember. Making peace with your body and your motivation level. What I’d change in the book today (hello, Ozempic + media influence). When I wrote this book, I meant every word—and I still do. But with time comes even more clarity, new conversations, and a few hot topics I had to touch on. Got a question I didn’t cover? Let me know on Insta! Mentioned In This Episode: Episode 51: Building Muscle On A Plant Based Diet with Nimai Delgado Join the Masters of Fitness Awesomeness Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
Hooked on Sex: The Addiction No One Talks About with Roland Cochrun 58:59

6 weeks ago58:59

58:59

Send us a text Buckle up (or should I say wrap it up?). This one is triggering but fascinating…if you can handle it. Roland Cochran, an expert in porn and sex addiction, has lived this battle. He got caught cheating on his wife, but the problem started long before that. By 11, he already felt addicted to porn. This addiction occurs when dopaminergic practices take over, chasing focus and motivation until the world stops. The problem with our culture, according to Roland, is that we are porn and sex-obsessed, especially men. “Male culture says men like sex, we like looking at women, and we get to do it.” 1 in 4 Google searches is for adult material. And it’s only getting worse. Roland describes an insane update in the world of AI, where people now have unprecedented control over imaginary sex fantasies. So if it’s so common, how do you know when you’re out of control? Ask these three questions: Is there consent? Are you lying or hiding life-altering information? Is this sustainable? The message is everywhere: success equals sex. Every music video shows a powerful man surrounded by beautiful women. Ads use sexuality to sell everything from cars to cologne. Roland pleads for a fight to humanize people. So what if this is you or someone you know? Roland's advice is to recognize the problem. Get scared, come clean and seek therapeutic disclosure with a certified sex addiction therapist. As for our teenage boys, are they destined for a world of all or nothing? Sex obsession or bust? This affects 18% of men. The reality is we need to talk about it and normalize the conversation. Desire is normal—but this goes way beyond an orgasm. What’s Inside: Three questions to know you’re out of control How to raise boys to have a healthy relationship with porn and sex How to approach a porn and sex addiction with your partner The real danger behind porn use It could not have been just me but I was cringing left and right. It’s hard to feel bad for men who get pleasure from objectifying women, especially successful men. And what about no safe use of porn? I feel like I need a more sex-positive take. Let me know on Insta! Mentioned In This Episode: Sex Addiction Recovery Group (@thesuccessfuladdict) on Instagram Join the Masters of Fitness Awesomeness Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
The Lazy Person’s Guide to Actually Enjoying Cooking with Brigitte Gemme 38:53

7 weeks ago38:53

38:53

Send us a text This episode was such a hit, we had to bring it back! If you’re still whining, “I don’t wanna make dinner,” consider this your official wake-up call to get your ass in the kitchen. Brigitte Gemme, author of Flow in the Kitchen , is here to help you actually enjoy cooking. From improving your health to creating intimacy (oooh-la-la) to finding real satisfaction in making meals, she’s proving that cooking isn’t as bad as you think. And no, it’s not rocket science. Brigitte says you only need to master five staple dishes to cook just about anything. With her best tips, tricks, and recipes, you’ll be set. So, throw on your apron like a marathon runner laces up their best shoes—it’s time for some High-Intensity Interval Cooking. Ready… set… cook! What’s Inside: The power behind cooking at home. The tea on why cooking is resented and undervalued Special tip: Don that apron and embrace cooking! Shhhh, you only really need to know 5 recipes (yes, you’ll hear them here) If your kitchen is not getting used and you're a cooking hater…this episode is for you! After you listen, you’ll be dying to try at least one of Brigitte’s tips. Which one is up first? Let me know on Insta! Mentioned In This Episode: Vegan Family Kitchen Books - Vegan Family Kitchen Join the Masters of Fitness Awesomeness Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
The Sacrifices I Had To Make To Grow My Business (with Woman Owned) 46:10

8 weeks ago46:10

46:10

Send us a text Here’s the deal: most of us—especially women—have been raised to believe that more is better. More offers, more content, more hustle. But I’ve learned firsthand that when it comes to scaling a business, less is often the power move. In this interview I did with Woman Owned, I’m sharing the real talk on how cutting back, simplifying, and even letting go of things I loved in my business led to massive growth. I’m talking about the exact eliminations and scale-backs I’ve made over the years that helped me go from teaching fitness classes for 100 bucks a pop to running a million-dollar online health empire. I’ll walk you through the mindset shifts, the hard decisions, and the “subtraction strategy” that helped me make quantum leaps in my business—and my life. If you’re feeling stuck or stretched thin, this episode might be your permission slip to do less —and grow more . What’s Inside: The #1 skill I had to master to build my business. How ditching a thriving PT business helped me 10x my revenue. Why narrowing my niche felt like a loss—but changed everything. How staying tight with past clients and employers paid off. Why I stepped back from client work to lead a powerhouse team. If you are a woman entrepreneur, I highly recommend Eleanor’s show. And if you are also ready to make change, let go of your old life to create a new one…join us with the Masters of Fitness Awesomeness! What do you have to lose? Let me know on Insta! Mentioned In This Episode: Woman Owned: The Growth Podcast for Women Entrepreneurs Masters Of Fitness Awesomeness Fit Feels Good New York Retreat…

Goals, Grit, and Some Woo Woo Sh*t

1
Digital Detox: Declutter Your Phone, Declutter Your Life 57:50

9 weeks ago57:50

57:50

Send us a text You might remember today’s guest, Amanda Jefferson, a digital clutter expert. I hired her a while back to tackle my own digital chaos, and let me tell you, it was a game changer. Amanda’s here to help us navigate our digital lives in today’s fast-paced world, encouraging us to get intentional about our digital spaces. The digital landscape can feel overwhelming, like being a goalie in a game with a score of 1,000 to 1—so how do you reclaim control? Amanda suggests apps like CleanerKit to declutter your photo library (seriously, you don’t need 50 photos of your kid covered in spaghetti sauce from last night). She also recommends gamifying digital organization—set a timer for a power hour, and once you’re in the zone, you’ll be amazed at how quickly it all gets done. What about the constant flood of media at our fingertips? It can feel like a horror show. Amanda suggests culling your feeds—if certain news sources or people make you feel anxious or terrible, unfollow them. Your peace of mind is worth it! We all know how tempting it is to reach for our phones constantly, and yes, we’ve all seen those 8-hour screen time notifications. But Amanda reminds us: not all screen time is bad. It’s not about avoiding your phone altogether; it’s about finding ways to control it rather than letting it control you. Towards the end of the episode, we share some of our favorite apps and digital tools that make the most of the digital age—like Day 1 Journaling, WhatsApp, the iPhone Reminders app, and ChatGPT. The best part? You can start improving your digital space today. What’s driving you crazy? Identify it, set a timer, and start taking action! What’s Inside: Navigating your digital life in today's world. What apps you need to delete NOW A Type A, organization lovers dream Apps for improving your digital experience. We often don’t realize how much digital clutter piles up and weighs us down. Try some of Amanda’s tips—whether it’s reevaluating your social feeds or finally deleting those duplicate photos. What’s been driving you crazy? It’s time to let it go! Let me know on Insta! Mentioned In This Episode: Amanda on YouTube Get It Done Club 2.0 - tons of new perks Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Join the Masters of Fitness Awesomeness Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
Trick Yourself Into Healthy Habits With Interior Design with Melanie Zaelich 51:39

10 weeks ago51:39

51:39

Send us a text Melanie Zaelich of Happy Place Interiors knows your home isn’t just where you live—it’s shaping your habits, health, and happiness. Healthy habits don’t stop at the kitchen. Hide reminders inside cabinets, switch to smaller plates, and make movement unavoidable—store things higher, put those stairs to work, and keep music within reach for instant motivation. Lightweight furniture? Perfect for clearing space for workouts or dance parties. The more convenient life gets, the less we move. One of the biggest home mistakes? Letting clutter take over—because it’s not just a physical mess, it’s a mental drain. Empty walls might seem minimal, but too bare can feel unfinished. And color? It sets the mood. Keep bedrooms restful, workout spaces energetic, and save bold reds for a statement outfit, not your kitchen walls. Let tech work for you. Swap harsh overhead lights for smart bulbs and lamps to protect your circadian rhythm. And don’t let clutter creep back—keep a donation bin handy so there’s always an easy exit strategy (clutter in, clutter out). Want a kitchen that supports healthy habits? Use clear glass containers for effortless meal prep, add an anti-fatigue mat to keep your body happy, and bring in plants or candles to create a space that feels as good as it looks. Biggest trend right now? Biophilic design—bringing nature indoors for clarity and calm. No green thumb? No problem. Snake plants and Zanzibar gems thrive on neglect. Simple changes, big impact. When your space feels good, you feel good. What’s Inside: How to inconvenience yourself into a home workout. Little hacks to increase healthy habits. The biggest mistake you're making in your home design. The newest home trend: Biophilic Design. This episode was packed with hacks and tips to optimize your home to increase healthy habits and keep it aesthetically pleasing. I didn’t even get a chance to tell Melanie all her tips I've put to work since our last chat (episode 22). So, what are you doing in YOUR home to facilitate healthy living? Let me know on Insta! Mentioned In This Episode: Happy Place Interiors Episode 22 Goal: Design Your Home Like A Healthy MFer with Melanie Zaelich Join the Masters of Fitness Awesomeness Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
Solution-Focused Therapy, Screen Time, And Saving The World with Elliott Connie 1:05:14

11 weeks ago1:05:14

1:05:14

Send us a text Hey listeners, today’s episode comes with a bonus—I accidentally turned an interview into a therapy session. Elliott Connie breaks down Solution-Focused Brief Therapy, a fast, outcome-driven approach to change. It’s not about problems; it’s about moving forward—whether in life, fitness, or anything else. Then we hit a common parenting dilemma: Is screen time really the enemy? Elliott flips the script—what matters isn’t less screen time but more family connection, dinner table talks, and real-world experiences (woah, maybe focusing on the solution is really the key here). Positive thinking and the law of attraction? Not magic, not science. They boost mood but won’t change your life. Real change comes from defining your goals and making choices that align with them. Are your daily actions moving you forward or just feeding short-term gratification? Fall in love with the version of you that’s on track. Success isn’t about feeling good now—it’s about staying the course. Elliott says winners keep their eye on the prize, even in setbacks. The real challenge isn’t morning motivation—it’s pushing through when you’re drained. And then, the bigger picture. With Donald Trump newly inaugurated in the USA, Elliott drops this: “This is not the country I thought it was.” When did hate become so acceptable? His solution: honor people with love and respect. As you tune out, ask yourself, What outcome do you want? What difference would it make? Quitting is easy. Success means choosing discomfort over and over again. Get addicted to outcomes. What’s Inside: What is Solution-Focused Therapy? Is screen time the problem we think it is? How to get addicted to outcomes? Getting through dark times in the world. You might have sensed my hesitation when it came to that conversation about screen time…I need to deep dive into my feelings about this, but it is changing something in me—my reaction to information and what I wanna do with it. So what are you going to do about this information? Ready to get focused on your solution and achieve the outcome you’re after? Let me know on Insta! Mentioned In This Episode: Change Your Questions, Change Your Future Elliott Connie Elliott Connie (@elliottspeaks) on Instagram Join the Masters of Fitness Awesomeness Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
From Overweight And Desperate To A Fitness Expert (My Story) 32:11

12 weeks ago32:11

32:11

Send us a text Enjoy this incredible conversation from the Results Club Podcast, where I sat down to talk about all things health, mindset, and the real secret to lasting transformation. Spoiler alert: it’s not about grinding harder or obsessing over the scale. It’s about showing up for yourself in a way that actually works for your life. Motivation is total BS—but there’s something else that actually gets results. There are sneaky habits holding you back, and I’ll show you how to flip the script. You can build a body and mindset you love without guilt or burnout. Taking messy action is key, because waiting for the “perfect” time is a waste of time. If you’ve ever struggled with self-doubt, emotional eating, or feeling like you just can’t stick to a healthy routine, this episode is for you. My goal? To help you feel strong, confident, and well… healthy as F*CK—without making yourself miserable in the process. What’s Inside: My personal story: Giving perfectionism the finger. Judgement-free advice on how to feel your best. Navigating self-doubt, emotional eating, and body image in the social media age. Making personal growth fun! It was fun to be the guest for a change! Check out episode 40 for a little on my podcasting and business story too. Do you know someone who today’s episode might help? Let me know on Insta! Mentioned In This Episode: The Results Club Podcast Episode 40: Goal: Lessons from One Year of Podcasting and Ten Years of Business Join the Masters of Fitness Awesomeness…

Goals, Grit, and Some Woo Woo Sh*t

1
Everything You Think You Know About Relationships Is (Mostly) Wrong with Eric Barker 31:00

13 weeks ago31:00

31:00

Send us a text The only thing that matters in our lives is our relationship to other people. WOAH dude, that’s profound. Eric Barker joins me to talk about relationships, the subject of his book, Plays Well With Others, where together we learn, bust myths, and see how they shape everything from happiness to health. Want to predict survival a year after a heart attack? Check your friendships. Seriously. Relationships matter more than anything. Spouses are great, but friendships? They’re the real game-changer, backed by Nobel Prize-winning research. Friends are 100% choice, and they bring joy. Want to be more ambitious, fit, or positive? Spend time with people like that. But beware—habits are contagious. Secondhand smoke is bad, but having smoking friends? Worse, because you might start, too. It’s not just about having friends; it’s about community. Five friends who know each other? That’s a support system. Instant happiness boost. Social media—connection tool or time-sucking black hole? Use it to strengthen real-life relationships, not just scroll away your "buddy budget." And hey, our spouses are important relationships too. Want to spark ethical change? Encourage them to be who they want to be. Less nagging, more nudging. Want a fairytale marriage? Go slay a dragon together—aka do exciting things to create shared joy. Deep relationships boil down to time and vulnerability. Eric even shares how he applied this himself. Want organic ways to make more time for friends? Stick around to end it may involve the organic vegetable aisle. What’s Inside: Are friendships life or death!? Leveraging social media for real-life connection and not endless doom scrolling. Changing your spouse—ethically, of course! Maximizing your buddy budget and deepening relationships. Wow, this episode might have been pulled from the archives, but boy does the message ring true. Friendship rituals are so important; my Sunday hike with my girls is the ultimate cup filler. How are you gonna use your buddy budget!? Let me know on Insta! Mentioned In This Episode: Barking Up The Wrong Tree Barking Up the Wrong Tree - Plays Well With Others Join the Masters of Fitness Awesomeness…

Goals, Grit, and Some Woo Woo Sh*t

1
Introducing the PRO-Aging Movement with Diane Gilman 51:34

14 weeks ago51:34

51:34

Send us a text Our fiery guest said it herself; she’s almost 80 years old and still a disruptor. Meet Diane Gilman—fashion icon, teleretail queen, and all-around badass who refuses to fade into the background. She built an empire by rewriting the rules, and now she’s here to do the same for aging. Because let’s be real—society has a plan for women after a certain age. And it’s not fabulous. If you don’t have your own vision, the world will grind you up and spit you out. Diane’s not having it. From the beginning, Diane had an obvious destiny—talent, drive, and a few wild chances that took her to becoming the most successful tele-retailer on TV (at 60 no less). But her story isn’t just about the wins—it’s about the risks, the reinventions, and the moments that changed everything. Diane faced breast cancer in her 70s. Her diagnosis went from hopeless to pow, pow, pow —knocking it out and coming back stronger. She shares a lightning-strike moment that didn’t just wake her up—it gave her a whole new purpose: helping women own their third act. To Diane, age is JUST a number. And how you feel? A choice. Some of you may say… “But Oonagh, I feel tired and achy!!!” Yeah, that happens. But you’re not powerless. Take care of yourself. Feed your body. Move it. Treat it like the powerhouse it is. If you’re not learning, growing, and keeping up—you’re going backwards. You have to be fluid or you’ll turn into cement. And yes, that means getting the new iPhone. Watching what the kids are watching. Staying curious. You are still wired to learn new things—don’t let anyone tell you otherwise. Craving more of Diane’s wisdom? Tune in to her podcast, Too Young to Be Old . What’s Inside: Diane’s rise to TV retail queen. Beating cancer and finding purpose. The secret to a successful third act. Why keeping up and learning new things is the key to aging well. How cool is Diane?! Even though I struggle with keeping up with new tech, fashion, and pop culture—but Diane made it clear: embracing the new, staying curious, and always learning is key to aging well. So, what’s the next new thing you’re going to try? Let me know on Insta! Mentioned In This Episode: Feel Good Getaway in NYC Diane Gilman - Proaging Advocate (@thedianegilman) on Instagram The Diane Gilman…

Goals, Grit, and Some Woo Woo Sh*t

1
Self Care vs Hustle Culture: (FIGHT!) with Anthony McLean 1:01:18

15 weeks ago1:01:18

1:01:18

Send us a text Hustle harder! No, wait—prioritize self-care! But also... optimize! Somewhere between these dueling messages, we’re left exhausted, guilty, and wondering: Can the pendulum just *chill* in the middle? Anthony McLean, author of *All Fired Up: Optimize Mental Wellness to Ignite Joy and Fuel Peak Performance*, has sprinted through the hustle, dabbled in every self-care trend, and finally landed on something that doesn’t make him want to throw his planner out the window. Two things are just too much. First, being too offended—secondhand outrage is the new pandemic. Must we be this upset all the time? Second, too much advice—wear this, buy that, meditate, journal, cold plunge, optimize every second of your existence. Enough. Go easy. Self-compassion isn’t lazy—it’s the difference between burning out and actually having a life. Anthony walks us through an important ritual—finding routine at the end of the day. And guess what? Rewiring your brain in 30 seconds is possible!! The workday is over, but your brain didn’t get the memo. A simple breathing exercise can help shut things down, and 30 seconds is something you can't talk yourself out of. Don’t feel like breathing? Fine. Try a sauna, a dance party, or rage-cleaning your kitchen. Whatever works. Everyone needs something different. Some need to *calm down*, others need to *wake up*. Figure out which one you are before signing up for a 5 AM ice bath. Anthony opens up about Happy Place—the interruption of his rap career, a super exciting…flop.But here’s what he learned: failure isn’t personal, taking breaks matters (goodbye, social media comparison), and the real win is celebrating the thing itself—not just the result. The fastest way to disaster? Abandoning yourself. Don’t do it. As we close, we walk through an impactful exercise—What is your perfect day? You might be surprised by what's on your list. Allow yourself to be fulfilled by what is in reach today, not tomorrow, not in a year, TODAY. What’s Inside: Riding the pendulum of self-care and hustle culture. How to handle failure and learn from it. Surviving the Recipe for Disaster. A simple exercise to affirm you’re just where you’re supposed to be! Wow! I loved Anthony’s Perfect Day example. We are constantly striving for more, moving the bar, and comparing. Are we ever allowed to just be happy? What’s a part of your perfect day? I’m willing to bet it’s in your reach! Let me know on Insta! Mentioned In This Episode: All Fired Up: Optimize Mental Wellness to Ignite Joy and Fuel Peak Performance: McLean, Anthony: 9781774583975 Anthony McLean Anthony McLean (@anthonymcleantv) on Instagram Join the Fit Feels Good 28 Day Transformation Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
Mental Load Meltdown: How Mums Can Stop The Insanity with Sam Kelly 49:01

16 weeks ago49:01

49:01

Send us a text Wanna stop the nagging and have a clean, functional house? (GASP. Apparently, it is possible.) Meet Sam Kelly, the feminist mom coach helping moms, spouses, and kids get things done (correctly)—without the burnout. Wait, what? There’s another way? You mean I, the mom, am not the only one who knows what needs to get done and how to do it? Sam helps moms ditch the default expectations and smash the “Good Mom Lies.” We’re talking about breaking the habit of over-helping and shifting to a real-deal family team dynamic. Her secret? Simplicity. She introduced her children (and teaches others to do the same) to The Big 3— three non-negotiable tasks your kids tackle daily—plus one “Notice and Do.” These simple tasks help everyone pull their weight. But don’t expect magic overnight. Sam’s course walks you through how to introduce, teach, and practice these systems so you can stop writing endless lists and trust that things are actually getting done. Oh, and this isn’t just about your kids. This is about your whole family. Sam also encourages spouses to define their minimum standard of care and stay on the same page. This is more than a clean house. You’re teaching executive functioning—a critical life skill— and breaking the burnout cycle for moms everywhere. What’s Inside: Breaking the cycle of mom burnout. How to teach your kids to do chores without a chart! Defining the standard of care with your spouse. Teaching critical life skills and becoming a family team. A clean house without the nagging, lists, and bribery? It’s not a fantasy. I am thrilled to break this burnout cycle alongside teaching my boys some critical life skills. How would Sam’s program transform your home? Let me know on Insta! Mentioned In This Episode: sam kelly Sam | feminist coach for mothers (@samkelly_world) on Instagram Join the Fit Feels Good 28 Day Transformation Goals, Grit and some Woo Woo Shit with Oonagh Duncan Oonagh Duncan on Instagram…

Goals, Grit, and Some Woo Woo Sh*t

1
Why You Should Make A Big Fuss On Your Birthday 25:37

17 weeks ago25:37

25:37

Send us a text It’s my birthday, so yeah, I’m making a big deal out of it. And when it’s your special day, you should too! Here’s the bare minimum vibe: no work, just the people you love, a clean house, fresh clothes, and a fridge full of your favorite food. Maybe a massage to kick things off, and plan the party or whatever makes you happiest (yes, plan it yourself—that's what big girls do!) It's time to own that trip around the sun and give yourself the celebration you deserve. Ever heard the phrase “no one likes a tall poppy” (or the zillion other worldwide idioms for stifling your sparkle)? FORGET IT—we need more tall poppies. Celebrate yourself. Be proud to take up space and make it special. You deserve to feel cared for; do the work to figure out what that means (I mean, do you even know what makes you happy?) and make it happen. How you spend your days is how you spend your life, so make this one yours completely. What’s Inside: Happy Birthday Oonagh! How to take your birthday into your own hands! Prioritize celebrating yourself and encourage others to celebrate you if you want it. While the word fuss is relative, I think it’s time to make one for your special day. On the air date of this episode, it’s my actual birthday, and I’ve shared with you the must-haves at the bare minimum for celebrating my birthday. What are yours? Let me know on Insta! Mentioned In This Episode: Feel Good Getaway in NYC Join the Fit Feels Good 28 Day Transformation Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
MAHA, Conspiracies and Seed Oils, Oh My! with Dr. Andrea Love 46:52

18 weeks ago46:52

46:52

Send us a text Dr. Andrea Love of Immunologic is back for Part 2. This week we’re talking politics. The political spectrum isn’t as divided as it looks—turns out both sides can latch onto the same sketchy ideas, just for wildly different reasons. Dr. Love takes us back to the first anti-vax wave in the 1970s: Liberals were all about “no toxins, no chemicals, keep it natural!" Conservatives, on the other hand, didn’t trust the government and didn’t want to be told what to do. Fast forward, and here we are with the booming (and unregulated) supplement industry—a 50+ year effort to make people doubt the government, science, and even basic safety standards. You may also recognize another political mantra... MAHA, RFK Jr.’s “Make America Healthy Again” platform, exploiting the country’s health challenges to fuel outrage at Big Food, Big Pharma, and, honestly, probably Big Spoon at this point. Lastly, you’ve got questions... We’ve got answers. Or maybe more questions? Dr. Love rapid-fire on today’s hottest topics: Probiotics? Mostly hype, barely proven for much. Food sensitivity tests? Food sensitivity is not a medical condition—case closed. Ultra-processed food? The term means nothing—processing isn’t inherently bad. Seed oils? They’re fine. Seriously. Good fats, even. Masks? Use them when it makes sense for you and your loved ones. Carnivore diets? Overhyped. For real health improvements, talk to a dietitian. Metabolic reset? No magic switch here—just consistent, unsexy healthy habits. Family gatherings, social media, and uncomfy conversations—how do we fight misinformation? Stop resharing garbage—screenshot it if you need receipts. Share credible sources, and speak up when you see harmful nonsense (safely, of course). We’ve all got a part to play. Follow along with Dr. Love and the other science resources she recommends in today’s episode. What’s Inside: Let’s get political, political (does either side get it right?) MAHA—does one of those A’s stand for angry? Because it should. Rapid fire hot button topics…what’s the truth? Compatting misinformation online and in person. Dr. Angela Love is impressive, dude!! And I really wanted to leave this conversation feeling confident in who I trust and where to seek information. Turns out it is a hell of a lot more nuanced than that. What surprised you the most to find out when it came to these hot button health issues? Let me know on Insta! Mentioned In This Episode: Andrea C. Love, PhD (@dr.andrealove) on Instagram Dr. Andrea Love Jen Gunter (@drjengunter) on Instagram Jen — The Eco Well Danielle Shine (@danielleshine.dietitian) on Instagram Dr Michelle Wong - Beauty Science (@labmuffinbeautyscience) on Instagram Fit Feels Good (@oonaghduncan) on Instagram info@fitfeelsgood.com…

Goals, Grit, and Some Woo Woo Sh*t

1
Medical Misinformation on Social Media Alert with Dr. Andrea Love 37:22

19 weeks ago37:22

37:22

Send us a text Clickbait headlines, shady supplements, and sketchy policies—oh my! Enter Dr. Andrea Love, an immunologist and all-around impressive human. Frustrated by medical misconceptions, Andrea founded Immunologic with a mission to replace fear with curiosity and equip people with critical thinking skills. Medical organizations and safety or science agencies each have distinct roles, but their flexibility is often shaped by government policies. To navigate their guidance, rely on 2-3 solid, reputable (and relevant) resources—trusting just one source is like building a table with only one leg: it won’t hold up. Research doesn’t happen overnight. It’s a marathon, not a TikTok trend. And as demographics represented become more overall present, it takes time for that to reflect. With the wave of attention to menopause in the media, women are the primary target of the wild west of unregulated supplements. Dr. Love warns about “Hormone hacks”. These claims are red flags built for sales, not science. Providers are in the trenches; how can they help patients survive this predatory landscape? By walking people through data (not fear) and translating science into—as Dr. Love bluntly puts it—something a 4th grader can understand. Some experts overuse jargon or discredit others. Don’t get caught up in the Huberman Hype and be critical of red flags: conflicts of interest, excessive jargon, and acting like the authority on everything . Remember: Real experts know their limits—and yours. I had to cut this one short so you can soak up this wealth of information. Stay tuned for Part 2 of this interview next week. What’s Inside: Medical misconceptions in the media. Who to trust in the sea of medical orgs, providers, safety orgs, and science communicators? Red Flags in the media and supplement industry Getting critical and understanding science and research. It can feel like everywhere you look there are big, bold medical claims! How can YOU solve this huge problem you didn't even know you had TODAY!? Are you guilty of trusting anyone with a PhD using big fancy words? How has this episode informed you on moving forward with science literacy? Let me know on Insta! Mentioned In This Episode: Andrea C. Love, PhD (@dr.andrealove) on Instagram Dr. Andrea Love Jen Gunter (@drjengunter) on Instagram Jen — The Eco Well Danielle Shine (@danielleshine.dietitian) on Instagram Dr Michelle Wong - Beauty Science (@labmuffinbeautyscience) on Instagram Fit Feels Good (@oonaghduncan) on Instagram info@fitfeelsgood.com…

Goals, Grit, and Some Woo Woo Sh*t

1
Living Your Best Life When You Are the F*cking Worst with Laura Belgray 52:16

20 weeks ago52:16

52:16

Send us a text Are you diving into inner work and big goals for the new year? Or are you, like my guest, perfectly fine just “being the fucking worst”? Here’s the truth: New year, same you. Author, copywriting expert, and unapologetically lazy human Laura Belgray is here to show us how embracing our flaws can be inspiring. Being “the worst” doesn’t mean being an awful criminal—it’s more like being flaky, selfish, or unreliable. And Laura says that’s okay. Stop apologizing for it. Her first book, Tough Titties , is a coming-of-age romp her husband calls Loser Sex in the City . It’s packed with raw, funny stories—like giving up the crazy of dieting (without becoming a “love-my-body-no-matter-what” person), her “Blowjobs to Undeserving Men” phase, and even joining a culty self-help group. Laura’s proof it’s never too late—she hit her first million at 50. She’s no visionary or business guru, just someone who embraced being good enough. As a child-free adult, she also talks about living outside the world’s obsession with motherhood—no kids, no pets, no plants. Just you . For Laura, being “the worst” turned out to be the best. So lean into yourself, let people be disappointed, and remember: life’s standards are made up—live yours your way. What’s Inside: Embrace being the worst. You don't have to be a business guru to make a million dollars. Laura Belgray’s book, Tough Titties Shutting down the world’s obsession with motherhood. Be disappointing…who cares! The year may have changed, but you’re still the same you. If you’re kinda lazy, kinda selfish, and that's working for you... Girl, live your life. So are you putting down the goal list and embracing being the fucking worst? Let me know on Insta! Mentioned In This Episode: Laura Belgray | Talking Shrimp (@laurabelgray) on Instagram Talking Shrimp Tough Titties by Laura Belgray Fit Feels Good (@oonaghduncan) on Instagram info@fitfeelsgood.com…

Goals, Grit, and Some Woo Woo Sh*t

1
Is Ozempic Good or Bad? with Johann Hari 43:04

21 weeks ago43:04

43:04

Send us a text With 2024 coming to an end... let's look back at one of the hottest, most polarizing health wellness stories of the year. Ozempic and similar medications are reshaping the world, akin to the invention of the smartphone. Initially, I wasn’t invested in this “magic” weight-loss wave—until I read Magic Pill by Johann Hari. I had to bring Johann on the show! Johann, an Ozempic success story, reversed his obesity within a year. What he’s uncovered about the science and real-world effects of this drug is nothing short of shocking. Let’s address something crucial: Body Positivity. While everyone should love themselves, “health at any size” isn’t scientifically supported. Obesity is harmful—even deadly. Enter Ozempic, which delivers two transformative benefits: Dramatically reducing and reversing obesity. MASSIVELY improving obesity-related health conditions. The ripple effects of these changes touch everything—from public health to unexpected industries like knee replacements, jet fuel, and even jewelry. So, how does it work? It’s a shot that introduces GLP-1, a hormone signaling fullness, making it easier to stop overeating. Some studies suggest it even curbs addictive behaviors, reducing reliance on drugs, alcohol, and more. The idea of a future where obesity and addiction are drastically reduced is tantalizing—but there are risks. Johann shares insights into issues like malnutrition from dosing errors and the psychological challenges of losing food as a coping mechanism. This is just the beginning. Go back and check out episode 56, where we dove deeper into the risks, ideal candidates, and strategies to tackle obesity at its root. What’s Inside: What is ozempic and how does it work? Is ozempic (and similar medications) going to change the world? The impact of reversing obesity on public health and the economy. The astonishing benefits and disturbing risks of Ozempic. Ozempic and other GLP-1s went from something I was reading about in the news to a drug several people I know personally are using and finding success in. This magic medicine has taken the world by storm and will have a dramatic impact on the years to come. What surprised you most about this new scientific breakthrough? Let me know on Insta! Mentioned In This Episode: Episode 56: The Long Term Effects Of Ozempic – For All Of Us with Johann Hari Transform Your Body & Habits In 28 Days. Guaranteed. Join Masters of Fitness Awesomeness Johann Hari…

Goals, Grit, and Some Woo Woo Sh*t

1
Celebrity Fitness Secrets (It’s Not What You Think) 14:54

22 weeks ago14:54

14:54

Send us a text Enjoy this replay, the tell-all—special edition—breakdown on how YOU can get a body like Jennifer Aniston's...sorta. Spoiler: It’s not a secret formula or groundbreaking hack. It’s basic stuff: "I drink a lot of water, move daily, eat whole, fresh foods, and get as much sleep as I can," Jennifer Aniston told People Magazine. Not exactly earth-shattering, but props to her for keeping it realistic. Sure, wanting that celebrity glow makes sense. But taking fitness advice from someone with genetics like Jen’s? A bit ironic. (Side note: can we please get Timothy Caulfield, advocate of this perspective, on the show?) Here’s the thing: your body is one of a kind! Even if you follow Jen’s routine perfectly, you won’t have her body—you’ll have yours. And that’s even better. What’s Inside: How to follow Jennifer Annistons hot bod routine. Should you trust celebrity beauty advice? The secret to your best body! Are those the four tips you were expecting? Are you let down that they’re not what you had in mind? What sets Jennifer Aniston’s habits apart from yours? Let me know on Insta! Mentioned in This Episode: Transform Your Body & Habits In 28 Days. Guaranteed. Fit Feels Good (@oonaghduncan) on Instagram info@fitfeelsgood.com…

Goals, Grit, and Some Woo Woo Sh*t

1
The Dopamine Diet: Why It Works with Chris Bailey 48:40

23 weeks ago48:40

48:40

Send us a text As I reflect on this year, I’ve noticed something new: I’m way less interested in chasing those giant, shiny achievement goals. Instead, I’m soaking up the everyday moments—and loving it. Honestly, that’s a twist for me, but then I stumbled on an interview that totally lit the spark. When I picked up How to Calm Your Mind , I didn’t realize it was exactly what I needed. Chris Bailey—productivity whiz, calm connoisseur, and all-around brilliant storyteller—shares this vivid moment where he spotted himself in the overflow drain of his bathtub (yep, that’s what that random metal thing is called) looking utterly wiped out. Next day? Public anxiety meltdown. Sound familiar? We’ve all been there, somewhere on the anxiety spectrum. And guess what? The lowest point on that spectrum isn’t zero—it’s something deeper: true calm. But, uh, how do we even get there? Chris says it starts with understanding burnout. Real burnout comes with three heavy hitters: exhaustion (check), cynicism (hello, eye rolls), and inefficacy (the opposite of feeling productive). And the culprits? Six sneaky factors—found at work and in life—that, when misaligned, push you to the edge. Then there’s dopamine, that pesky chemical our brain craves but rarely gets from the right sources. Chris introduces a “Stimulation Fast”—basically detoxing from hollow dopamine hits like, yep, social media. Sure, TikTok’s fun, but swapping it for something truly fulfilling (knitting? gardening? birdwatching?) is a game-changer. At its core, most of us want a meaningful life. So here’s the mic-drop question Chris leaves us with: Are you chasing a life that you value—or one the world values? What’s Inside: Why exactly would you want to calm your mind? Burnout is more than just exhaustion. What are the three symptoms? Six factors at work that contribute to burnout, stress, and anxiety... Can you fix them? Do you need stimulation fast? Taking a look at empty sources of dopamine? This interview was the catalyst for a deep look inward, and I'm focusing less on huge achievements and more on the value I find in my day-to-day. Where are you on that spectrum? Let me know on Insta! Mentioned in This Episode: Chris Bailey Fit Feels Good info@fitfeelsgood.com Oonagh on Insta…

Goals, Grit, and Some Woo Woo Sh*t

1
Grit or Quit: When It’s Better to Drop Your Goals 19:47

24 weeks ago19:47

19:47

Send us a text As the year wraps up, those shiny January goals? Probably collecting dust. Now’s the perfect time to declutter, revisit, and decide what’s really worth keeping. Goals aren’t just about doing—they’re about becoming. And feeling good? That’s the whole point. Turtles tiptoe, avoiding stress. Tigers? Full speed, no pain, no gain. But here’s the thing: stress isn’t the enemy—it’s how you manage it. Good Grit feels like that post-workout high or crushing a tough project for a big win. Bad Grit? Burnout. It’s working injured or grinding with no payoff in sight. Bullying yourself into goals? That’s not grit—it’s just draining. So, take stock. Keep what excites you. Let go of what doesn’t. Good grit fuels you. Bad grit? Leave it behind. Step into the new year becoming the best you —feeling good every step of the way. What’s Inside: Take stock of your goals: Declutter or Renew? What is the difference between good grit and bad grit? How to feel good during stress and embrace good grit. What goals did you set last January that didn’t quite make it to the finish line? Which did? What are you renewing and what are you decluttering? Let me know on Insta! Mentioned In This Episode: Transform Your Body & Habits In 28 Days. Guaranteed. Fit Feels Good (@oonaghduncan) on Instagram info@fitfeelsgood.com…

Goals, Grit, and Some Woo Woo Sh*t

1
Eggnog + Abs? Fit During the Festive Season 24:07

25 weeks ago24:07

24:07

Send us a text This time of year, it’s SO important to just get still and set some intentions for the holiday season. Pause with me and get this great episode from last year in your ear. Surprise: the holiday season doesn’t have to mean drowning in cheese and chocolate, only to stumble into the new year feeling awful in too-tight pants. You can choose to start January feeling like the god or goddess you are—and still enjoy the holidays. [Stay with me; I promise I’m not crazy.] The trick? It’s all about being intentional. Set a goal and take action— now . It doesn’t have to wait for January or Monday. Start today, even if it’s 3 p.m. on a Wednesday. In this episode, I share three mindset tips to get you motivated and three simple strategies to keep your fitness on track this December. The holidays don’t have to leave you sluggish and bloated. In fact, they can be your best month yet! Tune in to learn how to use the season’s joy, rally your family, and even become “that healthy person” everyone admires. What’s Inside: Why wait for the new year to start focusing on a healthier, stronger you? 3 mindset shifts to help you thrive during the holidays. 3 fitness tips to keep you hanging on—even through December’s madness. Simple habits you can start anytime—no need to wait for Monday or January. Which of these tips could be a game changer for you? And what’s stopping you from choosing fitness over getting swept up in the cheesy, chocolaty holiday spiral? Let me know on Insta! Mentioned In This Episode: Join the Fit Feels Good 28 Day Transformation Less Stuff, More Buff: A healthy gift guide for you and the planet! Fit Feels Good (@oonaghduncan) on Instagram info@fitfeelsgood.com…

Goals, Grit, and Some Woo Woo Sh*t

1
Does Calorie Counting Work? 19:44

26 weeks ago19:44

19:44

Send us a text If you’re a listener of mine or in any way interested in fitness, I’m sure you have an app for counting and tracking your calories floating around your phone—I know I do. But where did this idea come from? Let’s go back in history (cue the cheeky rewind sounds)... It’s 1909, and women can’t even vote yet, but Lulu Peters was a rebel with a medical degree and a dream: to teach America how to eat and maybe—just maybe—shrink her “too-too solid bod.” Fast forward to 1918, and boom! She publishes Diet & Health: With the Key to Calories —the first bestselling diet book. Suddenly, bread isn’t just bread; it’s 100 calories. Pie? 300. Food had become numbers. Delish. Around the same time, the industrial revolution told us, "Hey, you're basically a machine!"—and machines need fuel control. Being “super skinny” went from a rich person’s nightmare to the total dream. The bathroom scale arrived right on time, gleefully offering up your daily measure of self-worth, and just like that, thinness became a moral virtue. The only way to lose weight is by maintaining a caloric deficit—that’s an irrefutable fact. But is counting every calorie really the best path? Counting can be tricky, with user error, inaccurate labels, and wildly variable “calories out” due to body type and countless other factors. We aren’t just calorie-burning machines; we’re way more complex. Yet, the impulse to quantify everything still has a hold on us. With my programs, I aim to help pave the way to sustainable habits that naturally support a deficit: eating loads of veggies, waiting to eat until you’re actually hungry, and managing stress. Boring? Perhaps. But here’s the twist: it actually f*cking works. What’s Inside: Who invented the calorie and why does it matter so much? The historical path that led to THIN IS IN. What’s the problem with relying on calorie counting as your only form of weight loss? Sustainable habits that stack alongside a healthy caloric deficit. Imagine a world without calories. Maybe we’d have less highly processed, low-calorie snacks? Or maybe the thinness of your body would exemplify your moral value? The truth is calories are important, but knowledge and positive habits make all the difference. Are you a calorie-counting junkie? Let me know on Insta! Mentioned In This Episode: Transform Your Body & Habits In 28 Days. Guaranteed. Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan…

Goals, Grit, and Some Woo Woo Sh*t

1
Fastest Person on the Appalachian Trail: Tara Dower’s Story 48:54

27 weeks ago48:54

48:54

Send us a text Alright, meet Tara Dower , AKA "Candy Mama” (a trail name born of sugar and love for her trail mates); while she’s refined some of those habits… the sweet, sweet nickname still stands. Tara set the Fastest Known Time (FKT) on the Appalachian Trail, powering through 2,189 miles in 40 days, 18 hours, and 5 minutes. To put that in perspective, that’s like running from Calgary to Toronto…while climbing Mt. Everest 16 times. ( My feet hurt just thinking about it! ) So Who’s This Crazy MOFO? Tara is the definition of grit, making it on the news as an endurance phenom. This is not Tara’s first stab at the Appalachian Trail, previously accomplishing a thru-hike over the course of 5 months in 2019. Her first attempt in 2017 ended early due to a massive panic attack just 8 days in. If that bit of perseverance isn’t enough, Tara shifted her goals and intentions with completing this hike to enjoy the challenge, not just another box to tick! Pit Crew to the Rescue! Tara is a metaphorical race car, fueled by a pit crew swapping out shoes like tires. Along the way, Tara raised over $50,000 for Girls on the Run along the way, mentoring the next gen of fearless female athletes. Her feat is part of a new wave of women pushing limits in endurance running. Even a powerhouse like Tara doesn’t celebrate till it's over, claiming that she knew she’d made it when she got close enough that “Even if I fall and break my leg, I’ll crawl! ” (Talk about GRIT baby) Whether you’re an endurance athlete or you’ve just got a tough goal, take a note from Candy Mama: set your ego aside, follow your curiosity, and remember—if you don’t try, you’ll never know. What’s Inside: Endurance Runner, Tara Dower’s FTK on the Appalachian Trail. The grit, discipline, and team support of an endurance athlete. How shifting goal setting can aid anxiety. Following your curiosity to accomplish even the seemingly impossible! Maybe you’re an endurance athlete already in awe of Tara Dower. Or you might be thinking, Oh hell no, Oonagh, you won’t catch me on a trail like that... Either way, you probably have a tough goal on the horizon. Take this episode as your permission to go for it and even permission to fail! What’s that goal for you? Let me know on Insta! Mentioned In This Episode: Tara Treks - YouTube ⭐️🍭Candy Mama🍭⭐️ (@tara.dower) on Instagram Transform Your Body & Habits In 28 Days. Guaranteed. Fit Feels Good (@oonaghduncan) on Instagram info@fitfeelsgood.com…

Goals, Grit, and Some Woo Woo Sh*t

1
No Guts, No Glory: 30 Days To Get Brave with Gina Gallaun 45:38

28 weeks ago45:38

45:38

Send us a text 100,000 views in, and let’s just say some unique people have wanted to be guests. But that’s how I found Gina Gallaun—a woman who quit her job and took off around the world to interview women about everyday courage. Gina’s first taste of courage? Swimming with her dad in the Atlantic of France, diving through terrifying waves to reach the calm, sunny water on the other side. That became her life metaphor: dive into what scares you; there’s bliss on the other side. "What would life look like if you weren’t afraid?" That question inspired her journal, Embrace Your Brave in 30 Days. Each day, it shares a story about life, family, work, or fitness with a prompt to turn that courage into action. One of my favorite stories asks, “What would you do if your worst fear actually happened?” Like the actress called out by a critic for her acne (yikes). Instead of hiding, she focused on what she loved about performing. Or the woman who’d been a bridesmaid thirty times (yes, 30) until she finally started asking herself some empowering questions and became Mrs. Right. Gina’s takeaway? Courage is contagious—especially if you bring a “courage buddy” along. You never know what ripples your little brave steps might create. Know someone battling bravery for the driver’s seat? Send them this episode. What’s Inside: What would life look like if you weren’t afraid? Real life, everyday stories of bravery! The power in asking good questions. What you can do with a courage buddy. I love how the stories Gina shared are everyday moments packed with BIG inspiration. Something you can relate to without planning a barefoot hike up MT. Everest. And alongside those stories…real, empowering questions to apply that courage! Are you ready to face your fears? Let me know on Insta! Mentioned In This Episode: Embrace Your Brave : USE CODE: WOO FOR 20% OFF Transform Your Body & Habits In 28 Days. Guaranteed. Fit Feels Good (@oonaghduncan) on Instagram info@fitfeelsgood.com…

Goals, Grit, and Some Woo Woo Sh*t

1
Use Physical Intelligence To Hit your Goals with Kevin Chapman 58:40

29 weeks ago58:40

58:40

Send us a text Ever wish your body and mind came with a manual? That’s what physical intelligence is for! Expert coach Kevin Chapman is here to show us how to biohack our bodies—think of them as tools instead of just meat suits—so we can change our physiology and crush our goals. So, what is Physical Intelligence? Kevin calls it the "Natural Technology" of our bodies. It’s all about tuning in to our internal state and using it to change how we feel, behave, and think. In this episode, you’ll hear us run through a quick physical experiment—go ahead and join us (just make sure you’re parked if you’re driving!). You’ll discover how your body language can show if you're feeling contracted or expansive. In a world where we’re hunched over our phones like pretzels, physical intelligence has never been more crucial. This chat is packed with simple actions to shift your state and boost your mood. Did you know that a basic twist can release serotonin? Who knew your body was such a mood booster! Kevin highlights four key states we all fluctuate through daily: Authority, Compassion, Inspiration, and Calm. He’ll guide us through physical and mental tweaks to access these states on command. Try these biohacks to get in touch with your body, improve neural plasticity, and find some zen: MOT (Map of Tension): Scan from head to toe and release any tension you find. Paced Breathing: Breathe into your diaphragm to chill out your nervous system. Open, Expansive Body Posture Walking: Yes, just walk! There are plenty more tips in this episode you won’t want to miss, like the "winner’s pose" after a workout—it’s like a high-five for your soul! For the science, tips, and motivation, check out the Physical Intelligence Institute. Want a life manual? Physical Intelligence: Harness Your Body's Untapped Intelligence to Achieve More, Stress Less, and Live More Happily is a must-read! What’s Inside: What is physical intelligence? Physical tips to actually tap into your desired state. Using biohacks to get in touch with your body (hello, serotonin). How your body and posture can impact your mood and your habits. I hope you’re sitting up, taking deep breaths, and shoulders back—tits up, as they say! Whether you’re getting a big pump before hitting the town or enjoying a massage to create a relaxed, sensual vibe on your date, how are you going to tap into your physical intelligence and smash all your goals? Let me know on Insta! Mentioned In This Episode: The Physical Intelligence Institute Physical Intelligence: Harness your body's untapped intelligence to achieve more, stress less and live more happily: Dale, Claire, Peyton, Patricia: 9781471170904 Transform Your Body & Habits In 28 Days. Guaranteed. Fit Feels Good (@oonaghduncan) on Instagram info@fitfeelsgood.com…

Goals, Grit, and Some Woo Woo Sh*t

1
Emotional Eating, Halloween Candy, and Thanksgiving - Oh My! 19:30

30 weeks ago19:30