EMBody Radio

Operation Podcast
Operation Podcast

Welcome to EMBody Radio - a podcast devoted to educating and empowering listeners on all things training, nutrition, wellness, and growth. Host Emily Duncan is an exercise science major, bikini competitor, coach, and sports nutrition specialist devoted to bringing you nothing but the best in educational and uplifting content. This is THE show to teach you how to improve your body, expand your mind, and live your fullest life.

  1. 1d ago

    Why the Women Who Start in the Messy Middle Get the Best Results | with host Emily Duncan

    "I'll start in January" is one of the "safest" stories women tell themselves, and in this episode I'm breaking down why it's a clean-slate fantasy that keeps you stuck in all-or-nothing thinking.   We've got two women: January Girl and November Girl. One waits for specific "conditions" to change (like a new year), the other makes a decision based on how she feels today. Right now. One relies on motivation, the other builds a book of proof. One wants a perfect start, the other starts on a Tuesday smack dab between two events and figures it out. If you want the secrets for not letting the holidays derail your fitness progress another year, you're in the right place.   I walk through my fitness seasons strategy and why starting in the fall primes your body for a more successful fat loss phase in the new year, instead of just giving you a head start. If you've been telling yourself you'll start when things calm down, this one's for you.   And if you want support with structure, accountability, and coaching from my team at Fenix Athletica, our annual Black Friday offer opens this week and runs through November 13. Apply using the link below.   Only tools that meet my standards make it into my routine, and BON CHARGE's research-backed Red Light Face Mask is one of them. Use code EMDUNC to get 15% off sitewide.   Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). Follow me on Instagram Follow EMBody Radio on Instagram

    Why the Women Who Start in the Messy Middle Get the Best Results | with host Emily Duncan

  2. Oct 20

    You Don't Actually Want It: The Cost of the Body You Say You Want | with host Emily Duncan

    We need to have a real conversation about fitness goals. Every body goal looks great from the outside, but each one has a process cost and an identity cost, and most women are craving the result without being willing to pay either. In this episode I break down what fat loss and muscle building actually require, . For each one, I unpack what your goals require from not just a behavioral/process level, but an identity level, and why if you don't want that process, you owe it to yourself to release yourself from that desire.   If you're a high-achieving woman who's tired of cycling through fat loss and muscle gain without lasting results, this is a tough-love episode, and it comes from someone who's lived it AND coached it. If you ARE ready to become the woman who has the physique you want, my DMs are always open for you *wink*.   —   Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don't. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram

  3. Oct 13

    Don't Abandon Your Ambition: Burnout, Resistance, and Emotional Regulation for High Achievers | with Ekaterina Amirkhanova and Emily Duncan

    I'm back with part two of my conversation with psychologist Ekaterina Amirkhanova, and this half gets into the question I get asked most by ambitious women: how do you actually honor your ambition without burning yourself to the ground? We start with the "feel your feelings" movement and why Ekaterina says emotions are data, not orders, then dig into why "I'm honoring my energy" can morph into avoidance if you aren't careful, what resistance actually means in the brain, and why the thing you're resisting is often exactly where you should go.   We also get into her take on burnout, how to survive a season where you have to push hard and a long break just isn't possible, why balance may be the wrong goal for high performers, and why guilt is sometimes just the price of prioritization.   Toward the end we talk about what happens when ambitious women try to abandon their drive, how taking care of your body and building the life you want are more connected than most people realize, and the simple exercise Ekaterina recommends for getting your goals aligned with who you are. If you missed part one, go back and listen to that first first. To connect with Ekaterina and learn about her 12-week one-on-one program, The Expansion, check the links below.   -   Ekaterina's Instagram Ekaterina's Website Ekaterina's 12-week program for ambitious founders/leaders   Only tools that meet my standards make it into my routine, and BON CHARGE's research-backed Red Light Face Mask is one of them. Use code EMDUNC to get 15% off sitewide.   Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). Follow me on Instagram Follow EMBody Radio on Instagram

    Don't Abandon Your Ambition: Burnout, Resistance, and Emotional Regulation for High Achievers | with Ekaterina Amirkhanova and Emily Duncan

  4. Oct 6

    Ambition Isn't the Enemy: Rethinking Drive, Trauma, and Growth | Part 1 with Ekaterina Amirkhanova and Emily Duncan

    I'm so excited to share part one of my conversation with psychologist Ekaterina Amirkhanova, who specializes in working with high achievers and ambitious founders. We dig into why so much psychology content treats ambitious women as something to fix, how growing up in an entrepreneurial family in Siberia shaped her work, and whether ambition is really a trauma response. Ekaterina shares her take on what the research does and doesn't say, and offers a simple but powerful question to ask yourself: what is my ambition actually running on? Fear, guilt, and proving yourself can look a lot like drive, but they're different fuel sources, and the good news is you can rewrite them.   We also talk about owning what you want without tacking on a "because of my kids/family" explanation, why organization and decision-making are skills instead of masculine traits, why women can be harder on ambitious women than anyone else, and why manifestation and affirmations aren't enough without action and honest self-talk. If you've ever felt guilty for wanting more, this episode is for you. Part two drops [day], where we get into emotions, resistance, and burnout. Connect with Ekaterina and learn more about her 12-week program, The Expansion, in the links below. - Ekaterina's Instagram Ekaterina's Website Ekaterina's 12-week program for ambitious founders/leaders - For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get up to 39% off Mitopure Gummies with code EMDUNC and make wellness easier than ever. Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). Follow me on Instagram Follow EMBody Radio on Instagram

    Ambition Isn't the Enemy: Rethinking Drive, Trauma, and Growth | Part 1 with Ekaterina Amirkhanova and Emily Duncan

  5. Sep 22

    Rock Bottom Isn't a Waiting Room, it's a Workshop | with host Emily Duncan

    I've been talking a lot lately about the winning season I'm in right now, and it's easy to look at that and assume it's always been this way. And GWORL… it hasn't. This episode is the chapter before the chapter. The years I got sick from breast implant illness and gained 70+ pounds, the 2022-2024 stretch where our business had months bringing in less than $30K and I wasn't paying myself so I could pay my team. These weren't single bad days, they were sustained seasons where nothing seemed to move in a positive direction, and what felt like TRUE rock bottom moments.   When you're an ambitious woman who's used to winning, that specific kind of stuck is uniquely destabilizing because it breaks the unspoken contract you've built your whole identity on: effort in, result out, on a predictable timeline.   In this episode I'm breaking down exactly what happens when that contract breaks, why it tricks you into treating a temporary season as a permanent verdict on who you are, and the four reframes that turned my own rock bottoms into springboards instead of the new normal. If you're in a season right now that feels like a waiting room, I want to give you a different way to see it: it was never a waiting room. It's a workshop.   —   For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get up to 39% off Mitopure Gummies with code EMDUNC and make wellness easier than ever. Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). Follow me on Instagram Follow EMBody Radio on Instagram

    Rock Bottom Isn't a Waiting Room, it's a Workshop | with host Emily Duncan

  6. Sep 15

    We Bought a Gym (And Other Chaos): A Break Room Episode | with host Emily Duncan and Chris Beal

    We needed a palate cleanser. After a stretch of some pretty intense, deep-diving episodes the last few months, I put Chris back on the mic for a lil break room energy. Rapid-fire questions, zombie apocalypse survival predictions, an impression battle, and a big life update we haven't formally announced anywhere else yet- Chris is officially the new owner-operator of Kollective's North Austin location - huge, and I'm so proud of him.   We played "translate the other person," debated beige flags, ranked the most useless thing I own, and somehow ended up talking about Cheerios, grape jelly sandwiches, and why Chris's emotional world is a lot deeper than his deadpan delivery lets on.   If you've been with me through the heavier identity and mindset episodes lately, this one's your breather. Fun, a little chaotic, genuinely funny, and a real look at the relationship dynamic I talk about on the show but rarely let you actually hear in real time. Stick around for the end… Chris drops a really sincere piece of perspective that hit harder than either of us expected.   -   Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don't. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase! Follow me on Instagram Follow EMBody Radio on Instagram

    We Bought a Gym (And Other Chaos): A Break Room Episode | with host Emily Duncan and Chris Beal

  7. Sep 8

    Perfectionism is a Crutch | with host Emily Duncan

    Perfectionism is one of the sneakiest traps I coach high-achieving, high-responsibility women through, and today I'm breaking down exactly why. We're going three levels deep: the top-level story and behavior, the mid-level symptoms, and then the deeper truth underneath all of it, which isn't actually "fear of failure" like a lot of us would say or think.   It's that perfectionism is an unconscious permission slip to avoid mastering the gray area, because the ambiguity of the middle is scarier than the certainty of all-or-nothing ever will be.   If you've ever lost and regained the same 20 pounds, made a hundred plans that never turned into real change, or told yourself "I'm just a perfectionist" like it's a personality trait instead of an avoidance strategy, this episode is for you. I'm sharing my own story of learning to win in the gray after years of all-or-nothing extremes in competitive bodybuilding, and how rebuilding self-trust, not stricter rules, is what actually gets you unstuck.   —   For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get up to 39% off Mitopure Gummies with code EMDUNC and make wellness easier than ever. Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). Follow me on Instagram Follow EMBody Radio on Instagram

    Perfectionism is a Crutch | with host Emily Duncan

  8. Sep 1

    How I Went From Burnout to My Most Successful + Capable Season | with host Emily Duncan

    Four years ago, this pace of life would have flatlined me. Today I've doubled my coaching team since the start of the year, maintained the leanest and healthiest physique I've had in over five years, gotten married, healed a partial meniscus tear, and I'm handling more stress than ever. Not because I have less on my plate, but because I've fundamentally changed how I operate at a physical, mental/emotional, and relational level.   In this episode I'm walking through the real, unglamorous shifts that got me here: the habit and routine changes (spending way less time in a deficit, training less but harder, radically simplifying my routines, learning the difference between willpower and real systems), the relationship shifts (my marriage, my faith, and getting brutally honest about which friendships were actually serving me), and the mental and emotional work that made all of it sustainable: somatic tools, learning to stop romanticizing my struggles, and building real emotional maturity instead of just muscling through.   This one's long and it's dense, because this is genuinely the accumulation of years of work, not a quick fix. If you've been wondering what it actually takes to build a life and a body you're proud of without burning it all down again, this is the closest I can get to showing my work.   — Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). Follow me on Instagram Follow EMBody Radio on Instagram

    How I Went From Burnout to My Most Successful + Capable Season | with host Emily Duncan
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About

Welcome to EMBody Radio - a podcast devoted to educating and empowering listeners on all things training, nutrition, wellness, and growth. Host Emily Duncan is an exercise science major, bikini competitor, coach, and sports nutrition specialist devoted to bringing you nothing but the best in educational and uplifting content. This is THE show to teach you how to improve your body, expand your mind, and live your fullest life.

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