EMBody Radio

Operation Podcast
  • 4.9 (983)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

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. How the Strongest Relationships are Built Under Pressure | with Chris Beal and Emily Duncan

    3D AGO

    How the Strongest Relationships are Built Under Pressure | with Chris Beal and Emily Duncan

    In this episode, my fiance (!!!) Chris and I sit down for a real-time conversation about stress testing relationships: what it looks like in real time, why it matters, and how strong partnerships are built because of pressure, not without it. We're opening up in real time about what happens when you add layers of complexity to a relationship (and in our case, integrating Chris into my business) and how that kind of transition exposes communication gaps, leadership blind spots, emotional responsibility, and implicit/silent expectations. This conversation applies far beyond romantic relationships. We break down how stress testing shows up in friendships, family dynamics, business partnerships, and teams, and why relationships that never experience conflict often aren't deep enough to grow.   In this episode, we cover: What "stress testing" a relationship actually means Why conflict-free relationships often lack depth Emotional responsibility vs emotional dumping Task conflict vs personal conflict Emotional flexibility and regulation in partnerships Leadership differences in relationships and teams Explicit vs implicit social contracts Releasing control and building trust Why shared vision matters more than harmony How to stress-test relationships before the stakes are high   For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure 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). For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever. Follow me on Instagram Follow EMBody Radio on Instagram

    1h 13m
  2. Leveraging Discipline for a High-Performance Life: Why Systems Beat Motivation Every Time | with host Emily Duncan

    FEB 3

    Leveraging Discipline for a High-Performance Life: Why Systems Beat Motivation Every Time | with host Emily Duncan

    Discipline gets a bad reputation… especially among high-performing women who've experienced it as rigid, punishing, or all-or-nothing. In this episode, I break down why that definition is outdated and why true discipline is actually one of the most supportive, freedom-creating tools we can build in our lives. I share why relying on motivation and willpower keeps us stuck in cycles of pushing and burnout, and how discipline is not a personality trait you either have or don't have, it's a set of systems that can be designed, refined, and strengthened over time. We talk about: Why motivation and willpower are unreliable fuel sources How discipline functions like the "skeleton" of your life The link between discipline, self-trust, and identity How to design systems that make the right choices easier Using constraints and friction to support your goals instead of fighting them Why structure actually creates more freedom, not less How to audit your systems so they support your energy, creativity, and performance Whether you're working toward fitness goals, business growth, or simply a more grounded and intentional life, this episode will help you rethink discipline as something nurturing, sustainable, and deeply empowering. For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure 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). For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever. Follow me on Instagram Follow EMBody Radio on Instagram

    50 min
  3. Reconnecting With Your Body After Burnout, Shame, and Disconnection | with host Emily Duncan

    JAN 27

    Reconnecting With Your Body After Burnout, Shame, and Disconnection | with host Emily Duncan

    In this episode, I'm talking to high-performing women who feel disconnected from their bodies… not just physically, but energetically and emotionally too. If you've gone months or years avoiding mirrors and photos, skipping workouts, ignoring hunger or fatigue cues, hiding in your clothes, or outsourcing your worth to the scale, this episode is for you. You're not broken, but you are checked out. And it's time to check back in. I walk you through a four-phase reconnection framework designed to help you gently and powerfully rebuild trust with your body without guilt, shame, or extreme overcorrection. This is about moving away from punishment and into partnership. I want you to become the woman who doesn't just look good, but actually feels good in her skin again. We talk about honesty without shame, why performative discipline keeps women stuck, how to rebuild safety through pace and structure, why micro-commitments matter more than massive overhauls, and how reclaiming your personal standards is the key to lasting confidence and embodiment. This episode is an invitation to reconnect, not by going backward, but by doing it better this time. In this episode, I cover: Why high-performing women disconnect from their bodies Honesty without shame vs guilt spirals Compassion and accountability Performative discipline vs embodied discipline Pace, ramping, and evaluation for sustainable change Why extreme resets and challenges fail Micro-commitments and rebuilding self-trust Reclaiming personal standards without punishment Choice points and self-leadership Moving from punishment to partnership with your body   For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure 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). For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever. Follow me on Instagram Follow EMBody Radio on Instagram

    32 min
  4. Rediscovering Your Inner Bad-Ass | with host Emily Duncan

    JAN 20

    Rediscovering Your Inner Bad-Ass | with host Emily Duncan

    In this episode, I'm talking directly to the woman who feels like she's lost herself somewhere along the way.   If you've gone through a "soft girl era," burnout, or a season where rest quietly turned into stagnation… this conversation is for you. I unpack how high-performing women often overcorrect when they're exhausted, and how that pendulum swing can disconnect us from our drive, fire, and identity. I walk through the exact mental frameworks, identity questions, and personal audits I used to reconnect with my inner badass, without swinging back into hustle, burnout, or self-punishment.   We talk about why excellence is earned, why balance is often the wrong goal, how to use strategic imbalance, and why wanting more does not make you vain, selfish, or wrong.   This episode is an invitation to stop shrinking, stop numbing, and stop pretending you don't want the life you actually want, and to start living in alignment with the woman you know you're meant to be.   In this episode, we cover: Why "soft girl era" can become a trap for high-performing women How burnout makes shrinking feel attractive The difference between rest and self-abandonment Why excellence is not an accident, it's lived How identity (not motivation) drives lasting change Using strategic imbalance instead of chasing balance Being productively self-critical without shame Why guilt around wanting more blocks growth How to ruthlessly protect your vision and desires Reconnecting with ambition, standards, and self-trust   If this episode resonates, share it with a woman who's ready to stop playing small and start becoming "her" again. 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). For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever. Follow me on Instagram Follow EMBody Radio on Instagram

    57 min
  5. Why High-Performing Women Struggle With Their Body (and How to Fix It) | with host Emily Duncan

    JAN 13

    Why High-Performing Women Struggle With Their Body (and How to Fix It) | with host Emily Duncan

    In this episode, I'm talking directly to high-performing women who feel like their body is the one area of life that won't fall into place, no matter how disciplined or successful they are everywhere else. I see this pattern constantly: women who are crushing it in their careers, relationships, and personal standards, yet feel deep internal shame because their body doesn't reflect the level of excellence they hold themselves to. And the truth is — this isn't about laziness, lack of discipline, or "not wanting it badly enough." In this episode, I break down why high-achieving women so often struggle with fat loss and body composition, even when they're doing "all the right things," and what actually needs to change to fix it. We talk about metabolic adaptation from chronic under-eating, why effort without strategy backfires, how all-or-nothing thinking keeps women stuck, why your old fitness tools stop working as your life grows, and what it really means to reconnect with your body in a way that supports long-term performance. This is about moving out of punishment and into partnership with your body — and building a fitness identity that matches the standards you already live by everywhere else. In this episode, I cover: Why high-performing women often feel disconnected from their bodies Chronic under-eating, metabolic adaptation, and stalled fat loss Why strategy beats brute force in fitness All-or-nothing thinking and how it sabotages consistency Outgrowing old fitness tools as life responsibilities increase Nervous system regulation vs. performance avoidance What embodied self-leadership in fitness actually looks like   For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure 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). For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever. Follow me on Instagram Follow EMBody Radio on Instagram

    38 min
  6. Discipline Over Motivation: How High Performers Build Sustainable Success with Lacey Newman

    JAN 6

    Discipline Over Motivation: How High Performers Build Sustainable Success with Lacey Newman

    In this episode, I sit down with Lacey Newman for a grounded, honest conversation about what actually creates long-term success — in business, leadership, and life. We talk about discipline versus motivation, identity-based standards, and why so many high performers burn out chasing short-term wins instead of building something sustainable. Lacey shares her experience as a real estate professional, coach, speaker, and TV host, and how her definition of success has evolved as she's grown personally and professionally. This conversation is especially for anyone who feels tired of hustle culture but also knows they're meant for more — and wants to build a life that feels aligned, disciplined, and deeply fulfilling. In this episode, we cover: Why discipline beats motivation every time Identity and standards as the foundation of success Building consistency without burning out Leadership, responsibility, and self-trust Creating a life you don't need to escape from Lacey is a real estate professional, coach, speaker, and TV host who has built her career around leadership, discipline, and long-term thinking. What I really respect about Lacey is that she doesn't sell motivation or hustle for hustle's sake: she talks about responsibility, standards, and becoming the kind of person who can actually sustain success. For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure 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). For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever. Follow me on Instagram Follow EMBody Radio on Instagram

    1h 20m
  7. The Cost of Staying the Same That You Don't Even Know You're Paying: Why Playing It Safe Is Holding You Back | with host Emily Duncan

    12/30/2025

    The Cost of Staying the Same That You Don't Even Know You're Paying: Why Playing It Safe Is Holding You Back | with host Emily Duncan

    Most people don't fail. They don't crash and burn. They just stay the same without ever fully realizing it.   In this end-of-year solo episode, I'm unpacking something most people don't want to look at: the hidden cost of staying exactly where you are, and why so many of us think we're changing while unconsciously playing it safe.   We talk about the difference between performing change and embodying it, why setting goals alone doesn't actually transform your life, and how loyalty to a familiar identity can quietly keep you stuck for years.   If you've been telling yourself: "I'll change when things slow down," "I just need to feel ready," or "It's not that bad,"   this episode is your invitation to pause and get radically honest. Because staying the same isn't neutral. It's already costing you: in energy, self-trust, and time. And the only real question is whether you're willing to stop confusing intention with transformation.   This Episode Is For You If: You set goals every year but feel like nothing really shifts You're "doing the work" but still playing small or safe You're high-functioning, successful on paper, but internally restless You're ready to stop negotiating with yourself and raise your standards   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

    42 min
  8. Why Nutrition Dogma Is Failing You: Protein, Plants, and Eating for Lasting Health | Dr. Sarah Ballantyne and Emily Duncan

    12/23/2025

    Why Nutrition Dogma Is Failing You: Protein, Plants, and Eating for Lasting Health | Dr. Sarah Ballantyne and Emily Duncan

    In this episode, I'm joined by the incredible Dr. Sarah Ballantyne for one of the most grounded, science-driven conversations I've had about nutrition in a long time.   We talk about why diet culture keeps swinging between extremes, how nutrient density gets lost in food ideology, and what actually matters when it comes to protein, plants, gut health, and long-term health outcomes. Sarah breaks down why restrictive frameworks often backfire, how to evaluate food quality without fear, and what the research really says, not what performs best on social media.   This conversation is for anyone who wants to eat in a way that supports performance, longevity, and metabolic health without turning food into a moral identity.   We cover: Why nutrient density matters more than diet labels The dangers of nutrition dogma and "one right way" thinking Protein needs, plant foods, and dietary diversity Gut health, fiber, and microbial resilience How to evaluate nutrition advice critically Moving from restriction to sufficiency   Dr. Sarah's Instagram   Nutrivore 90 Challenge   For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure 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). For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever. Follow me on Instagram Follow EMBody Radio on Instagram

    1 hr
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4.9
out of 5
983 Ratings

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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