Goals, Grit, and Some Woo Woo Sh*t

Oonagh Duncan

"BREAKING NEWS: Your dream life (and your dream bod) isn’t just going to happen because you made a vision board. Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) to examine the habits of kicking ass every day - so you can create a life of no regrets. Whether you want to lose weight, get rich, or save the whales while writing bestselling mystery novels- get ready to be inspired. This isn’t about incantations and putting the right crystals in your bra. This is about having the courage to take responsibility for your life, the grit to do the actual work and—most importantly—constantly training your brain to be your b*tch. Here’s what you can expect: Sometimes you’ll get the most tender loving b*tch slap in your ear about why you need to exercise - even when you don’t f*cking feel like it. Sometimes you’ll get a sleep expert teach you the exact steps on how to fall back asleep at 3am so you don’t feel like a zombie all day. Sometimes you’ll hear from someone who ran the marathon, kicked the addiction or manifested their dream threesome on the beach and you’ll think “If they can do it, so can I” And when you start thinking thoughts like that… you will be inspired to stop drifting and being a victim of your circumstances - and start actively creating the life you want. It takes Goals. It takes Grit. And it takes some Woo-Woo Sh*t."

  1. What Every Woman Over 40 Needs To Know Before Lifting Another Dumbbell

    2 DAYS AGO

    What Every Woman Over 40 Needs To Know Before Lifting Another Dumbbell

    Send us a text Alright, friends, let’s talk straight: if you’re over 40 and still slogging through random workouts, obsessing over fad diets, or clinging to those cute little 5lb dumbbells… we need to have a heart-to-heart. This episode is the replay of a live presentation I gave to over 2,600 women (yeah, the Zoom room actually maxed out, wild). And I didn’t hold back. Because here’s the truth: what worked in your 20s isn’t going to cut it anymore. And no, it’s not because you’re “broken” or “too old.” It’s because most of us are making the same three mistakes that keep us stuck spinning our wheels. We’re going deep into why muscle is the closest thing you’ve got to a fountain of youth and why building it is about so much more than looking jacked in your tank top (although that’s a solid perk). From metabolism to brain health to literally not falling on your face in your 70s, this stuff matters. I’ll walk you through the three shifts you have to make if you want to get strong, stay healthy, and actually see results from the work you’re putting in. Spoiler: it’s not about trying harder; it’s about finally doing the right things in the right way. So if you’ve ever thought, “Ugh, I’m working so hard and nothing’s happening…” this one’s for you. You are stronger than you think. And it’s time to prove it. What’s Inside: Why strength training is non-negotiable for women over 40 (hint: it’s way beyond “toning”)The three most common mistakes that keep women stuck and how to fix them once and for allThe truth about protein, carbs, and what your body actually needs to fuel muscle growthReal-life transformations from women who ditched diet culture and finally got strong AFSo let me ask you… what would getting strong mean for you? More confidence in the gym, finally feeling good in your body, or maybe just proving to yourself that it’s not “too late”? Whatever it is, I want to hear it. Come hang with me on Instagram and tell me what being strong AF looks like in your world. Mentioned in this episode: Healthy As Fck* Oonagh Duncan on Instagram Fit Feels Good Strong AF Leave me a voice note on Speak Pipe!

    34 min
  2. Pilates vs Weight Training, Muscle Confusion + More! with Dr. Allan Bacon

    26 AUG

    Pilates vs Weight Training, Muscle Confusion + More! with Dr. Allan Bacon

    Send us a text You know those fitness clichés that just won’t die? Like “muscle confusion keeps your body guessing” or “lifting weights makes women bulky”? Yeah, we’re coming for them. This is part two of my chat with Dr. Allan Bacon, strength coach, medical pro, and professional BS buster. (If you missed part one, go back. It’s chef’s kiss myth-busting gold about metabolism, influencers quoting mouse studies, and why women are not just small men.) In this round, Allan and I take on the internet’s favorite myths, starting with muscle confusion. Spoiler: it doesn’t give you better results. It mostly just makes you sore. We also tackle the never-ending Pilates vs. weights debate because no, Pilates does not magically give you “long, lean muscles” (that’s genetics, babe). And no, weight training will not turn you into the Hulk by accident. We get into why women think they bulk up too quickly (hint: it’s just the pump, not instant muscle gain) and why sticking with weight training is one of the best things you can do for fat loss, metabolism, and avoiding injuries down the line. Your muscles are basically little carb sponges, so the more lean muscle you build, the more pizza you can eat without it going straight to your hips. And because Allan can’t resist a peek into the future, he also calls out the next big scam about to flood your feed: concierge pill mills. Yep, the wellness industry always finds a way. This episode is equal parts myth-busting, science, and pep talk. Bottom line: lift the damn weights. You’re not broken, you’re not doomed, and your body is capable of way more than you think. What’s Inside: Why “muscle confusion” is mostly hypeThe truth about Pilates vs. weight trainingWhat’s really behind women “bulking up” too fastThe next big fitness and wellness scam to watch forLet’s get honest for a sec: are you letting fear of “bulking up” or falling for influencer hype hold you back from training the way you really want? Imagine what would change in your body and your life if you dropped the BS and just went for it. Let me know on Instagram, I love hearing your takeaways. Mentioned in this episode: Dr. Allan Bacon on Instagram – @drallanbacon Maui Athletics Lifestyle Nutrition Guide Episode 108: The Problem with “Women Are Not Small Men” with Dr. Allan Bacon Healthy As Fck* Oonagh Duncan on Instagram Fit Feels Good Strong AF Leave me a voice note on Speak Pipe!

    55 min
  3. The Problem with "Women Are Not Small Men" with Dr. Allan Bacon

    19 AUG

    The Problem with "Women Are Not Small Men" with Dr. Allan Bacon

    Send us a text You know that phrase that’s everywhere right now, “Women are not small men”? Well… it’s true. And also? It’s become the perfect little hook for some people to sell you complete and utter BS. In this episode, I sit down with Dr. Allan Bacon, yes, the guy who trains Arnold Classic competitors, publishes in scientific journals, and also works with regular humans who just want to get stronger without losing their minds, to bust some of the biggest myths floating around women’s health and fitness right now. We get into the shady tactics “menopause influencers” are using to prey on women’s very real experiences (and why some of these folks are making you just as stuck as the old-school bro science ever did). Allan explains how to tell the difference between what’s actually happening in your body and what’s just Instagram fear-mongering. And spoiler: some of the things you think are “hormones” might actually be your habits. Which is great news, because habits are something we can change. We also talk mouse studies (yep, apparently you’re a large mouse now?), why cortisol isn’t the enemy it’s made out to be, and a brutal but brilliant “10-day diet” test to check if your metabolism is actually broken. If you’ve ever been told to only do one type of workout because of “menopause” or if you’ve wondered whether all this hormone talk is a legit wake-up call or just a very expensive con, this one’s for you. What’s Inside: Why “women are not small men” is true and how it’s being used to con youHow to spot influencer fear-mongering vs. actual scienceThe truth about metabolism during menopause (and the habits that matter most)Why your workout program probably doesn’t need to be “hormone-specific” to workSo let me ask you this. What’s keeping you from feeling good in your body right now? Is it your hormones, or is it the sneaky little habits that crept in without you noticing? If you’ve ever felt stuck, frustrated, or just plain confused about what the hell to do next, you’re not alone. Shoot me a DM on Instagram and tell me what’s going on for you. Let’s get you moving in the right direction. Mentioned in this episode: Dr. Allan Bacon on Instagram – @drallanbacon Maui Athletics Lifestyle Nutrition Guide Healthy As Fck* Oonagh Duncan on Instagram Fit Feels Good Strong AF Leave me a voice note on Speak Pipe!

    58 min
  4. Muscle Magic: The Science And Meaning Of Strength with Bonnie Tsui

    12 AUG

    Muscle Magic: The Science And Meaning Of Strength with Bonnie Tsui

    Send us a text Alright friends, this one’s a juicy flex of an episode. If you've ever thought about strength training as just “working out,” you’re gonna leave this convo seeing your muscles as the badass miracle tissue they actually are. My guest today is journalist and author Bonnie Tsui, who wrote a brilliant book all about muscle. Like, the science and the soul of it. We dig into why women have historically been sidelined when it comes to muscle building and how we’re finally flipping that script. Like, did you know women used to avoid swim team because they didn’t want their shoulders to look “too big”? (Insert a big ol’ eye roll here.) And Bonnie’s not just talking aesthetics. She’s going deep on muscle as essential to longevity, confidence, emotional resilience, and yeah, even your identity. This episode is for anyone who’s ever stepped into a gym and felt like they didn’t belong or who’s just curious about why grip strength is suddenly a thing your doctor actually cares about. Plus, we get into puberty, menopause, and the myths of the Marvel six-pack. Hint: Your glutes are more than just a good angle on Instagram. They might actually be the reason humans evolved the way we did. Mind. Blown. I left this convo totally rethinking how I teach strength to my clients, and I guarantee it’ll change how you move through the world (maybe literally). So grab your kettlebells or your coffee, and let’s get into it. What’s Inside: Why muscle isn’t just for meatheads and why we all need to give it more creditThe real story behind women ditching sports during puberty (and why we’ve got to change that)How strength training intersects with politics, beauty ideals and powerWhy a visible six-pack doesn’t mean what you think it does and why grip strength might actually be your new favorite metricQuick gut check… Are you still thinking muscle is just about how you look in a tank top? Have you been seeing strength as a chore instead of a gift? Let’s flip that. This episode might just be the nudge you need to start lifting heavy and owning your power. I want to know what strength feels like to you these days. DM me on Instagram and let’s talk muscles.  Mentioned in This Episode: Bonnie TsuiBonnie on Instagram Bonnie Tsui’s book “On Muscle: The Stuff That Moves Us and Why It Matters”Healthy As Fck*Oonagh Duncan on InstagramFit Feels Good Strong AF Leave me a voice note on Speak Pipe!

    55 min
  5. How To Stop Buying Crap You Don't Need with Ashlee Piper

    5 AUG

    How To Stop Buying Crap You Don't Need with Ashlee Piper

    Send us a text Let me ask you something. Ever opened your front door to a mini mountain of Amazon boxes and felt a twinge of shame? Like maybe you’re buying crap you don’t even need just to numb out after a long day? (Same, babe. Same.) This week, I sat down with Ashlee Piper. Sustainability badass. TED speaker. Author of No New Things. And we’re talking about why you might wanna stop clicking “Buy Now”… at least for a little while. Now, don’t get it twisted. This isn’t about being a minimalist monk or living off-grid in linen. Ashlee’s approach is funny, relatable AF, and shockingly freeing. We dig into the mental clutter our stuff creates, why malls are cold (WTF), and how overconsumption is totally messing with our health, our wallets, and yes, the planet. If you’ve been wondering how to shop less, save money, and actually feel better in your own life without giving up fun or flair, this episode is your permission slip to hit pause on the consumer hamster wheel. Ashlee breaks down her No New Things challenge (don't worry, you can still buy groceries and get your roots done) and how making that one small commitment can totally shift your mindset around joy, self-worth, and your damn sock drawer. What’s Inside: How shopping became our go-to numbing agent and what to do insteadWhy your clutter might be jacking up your cortisol levelsThe “Super System” that’ll help you buy less without feeling deprivedThe surprising ripple effects of not buying anything new (spoiler: it’s not just about money)So real talk Are you buying stuff to solve a problem it was never meant to solve? Like, is the third sequined throw pillow gonna heal your burnout? What if peace and pride actually came from not buying more but enjoying what you already have? What if you could be the kind of person who is rich in time, mental space, and self-trust? Because you can be. I want to hear what this stirs up for you. DM me on Instagram and tell me what you're holding onto…or finally letting go of. Mentioned in This Episode: No New Things: A Radically Simple 30-Day Guide to Saving Money, the Planet and Your Sanity  Buy Nothing Project Freecycle American Time Use Study → (Google this gem for stats on how much time you're wasting looking for your damn keys) Sarah Lazarovic’s book: A Bunch of Pretty Things I Didn’t Buy Oonagh Duncan on Instagram Fit Feels Good Leave me a voice note on Speak Pipe!

    1h 2m
  6. This Is Your Sign To Blow Up Your Life (In A Good Way) with Callie King

    29 JUL

    This Is Your Sign To Blow Up Your Life (In A Good Way) with Callie King

    Send us a text Okay so… you know how you sometimes hear someone drop a sentence like, “Oh, I can’t make it that week; I’ll be racing horses across Mongolia,” and you’re like WAIT WHAT NOW? That’s basically been me for years every time my friend Callie King casually mentions her life. So in this episode, I finally scratch that itch and go full nosy bitch mode. Because Callie is one of those people who lives so boldly and so intentionally that you kinda want to hate her, except she’s also really chill and generous and has zero ego about it. Like, this woman has lived in a Chevy Tracker with her dog, owns multiple income properties, built an adobe house in Mexico by hand, and manifested a partner straight off her dream board. And she makes it all look effortless. But here’s the thing. None of this happened because she was born rich or “just lucky.” It’s mindset. It’s values. It’s choosing freedom over fear, again and again and again. We talk about how to make bold, “unreasonable” choices even when your bank account says nope, how to check yourself when you’re operating from hustle-and-grind scarcity mode, and what it actually means to create a life that feels like yours. This episode is a wake-up call, but like, the loving kind. The kind with pancakes and a puppy and a side of "You’re capable of so much more than this." What’s Inside: How Callie built a wildly unconventional life (without a trust fund or tech-bro energy)Why your mindset around money might be what’s actually keeping you stuckThe difference between taking action from fear vs. fun (and why it matters)What it really looks like to manifest a partner (hint: she didn’t just light a candle and hope)So, yeah. If you’ve been dreaming about selling everything, living in a treehouse, or just getting the hell out of a life that no longer fits, this might be the episode you didn’t know you needed. Spoiler alert: You don’t need a five-year plan. You just need to start. Mentioned In This Episode: HorseClass on Facebook HorseClass on Instagram Callie on Instagram Byron Katie’s “The Work” Dr. Joe Dispenza Oonagh Duncan on Instagram Fit Feels Good Leave me a voice note on Speak Pipe!

    51 min
  7. The Screen Time Solution with Emily Cherkin

    22 JUL

    The Screen Time Solution with Emily Cherkin

    Send us a text Okay, let’s talk about the thing that is straight-up hijacking our homes right now: screens. If you’ve ever shouted, “Get off your phone!” at your kid while... checking your own email for the 50th time that hour? Yep, same. That’s why I brought on the brilliant, passionate, and hilariously relatable Emily Cherkin, also known as The Screen Time Consultant. Emily is a former middle school teacher turned full-time tech-intentional parenting badass. She’s worked with families, schools, and even policymakers and has been quoted by CHUCK NORRIS, for crying out loud. But what really hit me? She gets it. She gets the emotional labor, the mom guilt, the struggle between “don’t rot your brain” and “I just need 20 minutes of quiet to make dinner.” In this episode, Emily unpacks why screen time is actually a symptom, not the root problem; why parental controls are basically the IKEA instructions of tech parenting (look good on paper, don’t really work); and how to shift our whole approach without going full “live in the woods with no WiFi” extreme. Also, fair warning: You will leave this conversation questioning the idea that your kid needs a phone “just in case they get kidnapped.” (Spoiler: statistically… no.) If you’ve ever handed over a screen and then immediately felt like a failure, or had a deep desire to yeet your kid’s iPad into a lake, this episode is your new therapy. No judgment, no shame. Just some straight-up truth bombs and actual strategies that make sense in the real world. What’s Inside:  Why screens aren’t the real issue, and what’s actually going onThe sneaky ways screen time is hijacking relationships, not just attention spansWhy fear-based parenting (hello, Stranger Danger) is totally messing with our decisionsHow to build real-life skills in your kids before handing over the techFeeling overwhelmed and wondering if it’s even possible to raise decent humans in a world full of TikTok and YouTube Shorts? You are not alone. This conversation is your reminder that you don’t have to go full Amish to protect your kid’s brain. Let’s talk about what’s working (and what’s making you want to scream into a pillow). DM me on Instagram @oonaghduncan and let’s swap screen-time war stories. Seriously. I want to hear what’s happening at your house. Mentioned In This Episode: Emily Cherkin’s book: The Screen Time Solution Let Grow Movement, Lenore Skenazy’s work on childhood independence The Light Phone (a non-smartphone alternative) Emily’s Website Social Media Victims Law Center Follow Emily on Instagram @thescreentimeconsultant Oonagh Duncan on Instagram Fit Feels Good Leave me a voice note on Speak Pipe!

    1h 4m
  8. Shift Work, Ozempic, Half Assing It, Insomnia! (Q & A)

    15 JUL

    Shift Work, Ozempic, Half Assing It, Insomnia! (Q & A)

    Send us a text This episode is for every single one of you who’s ever said, “Ugh, I know what I should be doing but… life.” You sent me your juiciest, trickiest, and most “what do I do when everything goes to hell” questions… and I’m answering them all in this final installment of the Healthy As F*ck book club series. We get into shift work, inconsistent schedules, the real deal on weight loss drugs like Ozempic, whether sugar addiction is actually a thing, and what to do if you’re feeling like you’re just half-assing your healthy habits (spoiler: that might not be such a bad thing). Also…if you’ve ever found yourself staring at the ceiling at 3am with your brain screaming, “WHAT IS LIFE?” I’ve got the weird sleep trick that actually worked for me (and no, it’s not just putting your phone in another room or taking melatonin. It’s next-level ninja stuff I got from a sleep coach). Basically, this is one big habits and health advice love fest—tough love included. What’s Inside: What to do if your habits feel too half-assed (and why that’s better than nothing)Hacks for making healthy habits stick with an inconsistent or shift-work scheduleMy (non-expert but informed) take on Ozempic and the weight loss drug trendIs sugar addiction real? How to tell if you're hooked and what to do about itHow I finally tackled my insomnia—and the weird bedtime rule that actually workedLet’s get real: If you’re tired of thinking the “wellness rules” don’t fit your actual, messy, very human life, this episode is your permission slip to chill out, get consistent, and maybe even...enjoy the process a little? Got your own burning question? Hit that SpeakPipe link and maybe I’ll tackle your stuff in a future episode! Mentioned In This Episode: Episode 91: Get Your Head Out Of Your Ass: The Fat Loss Mindset Bitchslap You Need Episode 94: Just Tell Me What the F To Do To Get Skinny Already Episode 96: But Seriously How Do I Get Skinny (Q and A) Episode 99: How Not To Be A Big Fat Quitty McQuitterface Episode 36: Grit: Overcoming Food Addiction with Dr. Susan Peirce Thompson Episode 75: Is Ozempic Good or Bad? with Johann Hari Episode 26: Goal: Go the F*ck To Sleep with Janet Whalen Get Sleepy podcast Insight Timer App Headspace App Calm App The 28 Day Transformation Challenge Healthy As F*ck book Oonagh Duncan on Instagram Fit Feels Good Website Leave me a voice note on Speak Pipe!

    38 min
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"BREAKING NEWS: Your dream life (and your dream bod) isn’t just going to happen because you made a vision board. Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) to examine the habits of kicking ass every day - so you can create a life of no regrets. Whether you want to lose weight, get rich, or save the whales while writing bestselling mystery novels- get ready to be inspired. This isn’t about incantations and putting the right crystals in your bra. This is about having the courage to take responsibility for your life, the grit to do the actual work and—most importantly—constantly training your brain to be your b*tch. Here’s what you can expect: Sometimes you’ll get the most tender loving b*tch slap in your ear about why you need to exercise - even when you don’t f*cking feel like it. Sometimes you’ll get a sleep expert teach you the exact steps on how to fall back asleep at 3am so you don’t feel like a zombie all day. Sometimes you’ll hear from someone who ran the marathon, kicked the addiction or manifested their dream threesome on the beach and you’ll think “If they can do it, so can I” And when you start thinking thoughts like that… you will be inspired to stop drifting and being a victim of your circumstances - and start actively creating the life you want. It takes Goals. It takes Grit. And it takes some Woo-Woo Sh*t."

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