By 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 T
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Welcome to taste of woo-woo without the cuckoo with Lori Dyan, bestselling author of Burn Your Sh*t: The Life-Changing Magic of Rituals.
Rituals aren’t just structured, witchy seances—they can be simple habits that ground you, like a nightly skincare routine or banging pots on balconies during COVID. We also have the big societal ones—marriage, graduations, funerals—that help us navigate milestones.
Rituals spark something in the brain. Burn Your Sh*t began with Lori’s full moon burning ritual, where she literally set her limiting thoughts on fire. We explore the mindset it takes to release negativity, and Lori’s online "coven" does just that on Instagram Live, harnessing the lunar vibes.
For my midlife ladies, Lori’s menopause rituals made me teary—whether it’s celebrating womanhood with friends, a liberating boudoir shoot, or a personal candlelit letter-writing moment.
When it comes to rituals and practices that are deeply rooted in Indigenous and cultural traditions, Lori speaks on the importance of taking them seriously by investing the time to learn and purchasing products from local Indigenous business owners.
And what woo-woo conversation would be complete without (you guessed it) manifestation? Lori breaks down the difference between manifesting and goal-setting—it’s all about inspired, intentional action.
Stick around for my tarot reading (and wow, did the cards have my number, baby). Through it all, Lori’s mission is clear: to inspire, empower, and enlighten. Follow her on Instagram and grab Burn Your Sh*t on Amazon!
What’s Inside:
Wow! My reaction to my tarot reading was so surprising. What's your reaction to this episode, whether it be negative or positive or running out to grab a burn barrel for your own ritual? Let me know on Insta!
Mentioned In This Episode:
Instagram - tarot.lori
Lori Dyan
Buy Burn Your Sh*t on Amazon
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Fit Feels Good (@oonaghduncan) on Instagram
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Scandinavian countries are famously cold, beautiful places, and their people rank highly in terms of happiness compared to the rest of the world.
Tim Rayborn, author of The Scandinavian Guide to Happiness, explains the Scandinavian concepts that cultivate this sense of happiness many are longing for.
We begin our conversation with the Swedish principle Lagom, a phrase meaning "just enough." This concept takes moderation to a new level, applying not only to consumables and activities but also to relationships and the workplace (looking at you, workaholics!).
Ever felt the need to break away and touch grass? The Norwegian concept Friluftsliv is ingrained in their culture, emphasizing being outside and connecting with nature as part of everyday life. It’s no surprise, especially when you realize that over 50% of the world's population lives in urban areas plagued by mental illness and stress.
Hygge and Lykke are Danish phrases for comfort and joy, simple ways to create happiness and a sense of safety. These ideas are grounded in time well spent and cozy, safe havens—not driven by consumerism and expensive lifestyles.
Finally, we discuss the Finnish principle Sisu, which describes incredible resolve and fortitude, as well as the Icelandic phrase Þetta reddast, loosely translated as "whatever, it’s fine." Don’t be fooled by these ideas—while they suggest that things may not always work out, they encourage the belief that, even when faced with more than you can handle, you will overcome.
These concepts from Scandinavia arise from an overarching emphasis on collaboration for the common good. Tim and I have an interesting discussion on how these communal values impact individual freedoms and how many other societies fail to prioritize the right things for true freedom.
When you think of a guide to happiness, you might picture something bubbly and energetic, or perhaps full of big goals and checklists. But in this conversation, these principles lead to a sense of humble, simple contentment.
Send this episode to a friend who could use a guiding light for quiet, gentle happiness.
What’s Inside:
Is it possible to embody these Scandinavian concepts of happiness in a society that doesn’t support these ideologies? What was your favorite principle or are there any concepts you plan to start practicing in your day to day life? Let me know on Insta!
Mentioned In This Episode:
Tim Rayborn
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) • Instagram photos and videos
[email protected]
Send us a text
“Have your ass, I’ll keep the mind”. Yeah, that's right, we’re getting older; things are changing (particularly in the sheets), but your age is not something to wish away.
Returning guest, Dr. Cheryl Fraser [If you missed ep 35—Dude, go back and listen.], clinical psychologist and Buddhist sex therapist, is sharing that beautiful wise mind as I fire off questions from YOU about sex and relationships in the prime of our lives.
We cover a wide range of topics like how to break up with your vibrator or go the fuck to bed and STILL have a sex life.
Something that’s not talked about enough is that sexless relationships are actually fairly normal—about 30-40% of long-term relationships. BUT Dr. Cheryl shares some seriously surprising magic words that can keep you from closing off completely when your partner strikes the spicy question.
We hear questions from low-libido ladies, and listen... A low sex drive isn’t inherently bad, but Dr. Cheryl urges you to dig deeper and find out the why before you take drastic measures.
And moms…. so so many questions about the mom gut, postpartum pooch, saggy boobies and all the things that come after childbirth and along with age.
Whether you’re just not loving your body right now or things are changing as you approach and pass through menopause, Dr. Cheryl shares some encouraging and inspiring sentiments, as well as some simple tips to love, embrace, and slowly work through these changes.
It is totally possible to have a hot, sexy love life into your 60s, 70s, and 80s (and beyond), but you’re gonna need to learn and redefine your new hot!
As we close out, Dr. Cheryl shares about her upcoming workshops, masterclass, and more that answer these burning questions and help you and your partner become more connected than ever.
What’s Inside:
You loved my first episode with Dr. Cheryl Fraser, and this second interview will not disappoint! Did we answer your question? Still have more burning questions about sex in midlife? Let me know on Insta!
Today’s Guest:
Cheryl M. Fraser, PhD, is a Fulbright fellowship recipient, clinical psychologist, and Buddhist sex therapist, as well as an experienced meditation teacher. She writes about love and relationships, sexuality and passion, meditation and mindfulness, and what it takes to become a fully awake, happy, compassionate human being.
Mentioned In This Episode:
Become Passion
Dr. Cheryl Fraser
Sex, Love & Elephants with Dr. Cheryl
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) • Instagram
[email protected]
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For a little refresh, I’m (hi, it’s me, Oonagh Duncan) the author of the best-selling book, Healthy As F*ck and CEO of Fit Feels Good.
Let's chat about a little idea that might just kick you out of that rut and help you crush all those goals you've got simmering inside, ready to explode. Yeah, it might take a bit of grit and maybe even some woo-woo magic—but hey, what you think about can actually come to life.
So seriously, the idea that your thoughts can control your reality has been around for centuries, but like many, I first dove into this woo-woo manifestation idea with Rhonda Burns, 2006, “The Secret”. (If you haven’t seen it, I highly recommend checking it out; unfortunately, you'll have to get it from a streaming service as I think all the mysterious discount video stores have closed).
Now this idea is all about coaching yourself, but in a non woo-woo practical way. I don't need the stars to swish and swirl and perfectly align to magically make your dreams come true to know that my thoughts and my feelings have a huge undeniable impact, and neither do you.
This self coaching style is called The Model, and it’s based on the acronym CTFAR. Circumstance, Thoughts, Feelings, Actions, Results.
Whether you’ve gained 40lbs or your business is facing troubles, The Model aides in focusing on the facts, the thoughts and feelings you have around them, and how they influence your actions…directly creating results.
WOAH. See how it's like so totally cause and effect?
And hey, even if those negative, self-hatred, panic-ridden thoughts did create the results you desired... Do you really want to repeat and live in those feelings to recreate those results over and over? Nope. Me neither.
What’s Inside:
Mentioned In This Episode:
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) • Instagram photos and videos
[email protected]
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Okay, you glorious, healthy MFer ... You're doing “everything” and nothing’s working???
Well, you’re in your midlife—time to accept the weight gain and move on. SIKE.
Strength and Nutrition Coach Beth Feraco is the dragon slayer of fitness BS.
We answer questions like, Why are people so gullible? And WTF even is “clean” eating?
The problem is that the mass public is always looking for the magic answer, the easy way out, the fix-it-all advice...
Sorry, Charlie, but it is ALWAYS going to come back to the boring, basic shit.
People are quick to reach out with wild assumptions, like you need to get your thyroid checked.
News flash: the only symptom of hormonal concerns is not lack of fat loss. Chances are you’re not being as consistent as you think, your portions are too big, or the scale is freaking lying to you.
The point is (and you’re going to roll your eyes, I know it) KEEP IT SIMPLE. Think for yourself, take care of yourself, eat for your health, and keep your body moving.
There are so many gems in this one, so tune into the full episode. And if you’re struggling with your fitness, check out my Ultimate Guide To Building Muscle and Burning Fat After 40.
What’s Inside:
Mentioned In This Episode:
Cut The Crap With Beth And Matt
Beth Wilkas Feraco (@bethferacofitness) • Instagram
Beth Feraco Fitness
The Ultimate Guide To Building Muscle and Burning Fat After 40 (Part 1) - Fit Feels Good
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram
[email protected]
Send us a text
Fashion is a dance off classic lines like “Do I look good in this?” versus “Omg, I love her sweater”.
Wardrobe stylist and emotional intelligence coach, Jennine Jacob, joins me to talk about fashion…and how its more than just trends in a magazine.
Style has an impact on your mental health in more ways than you realize. When you love what you’re wearing, you stand a little taller, walk with more purpose, and take a few more risks—it physically impacts the way you move through the world and, in turn, the way the world responds to you.
Fashion these days feels boring, when it should be about expressing your own identity and creativity. You walk through the mall, and the displays are about as exciting as watching paint dry. That’s because Fast Fashion is killing style just as quickly as it’s killing the planet.
We talk about style trends, cycles, flashy terms and more. It comes down to the roles you play in life and the world…it’s not about WHAT you wear, but HOW you wear it!
And you’re more likely to wear something with confidence and positive energy when you’re open to loving yourself.
Jennine shares her personal journey and struggle with style and self-love, and how loving herself proved more effective than any diet program she’s ever tried.
There is so much packed into this episode. Wanna get unstuck in your style? Tune in. Wanna learn how Jennine harnessed ‘celebrity energy’ to grow her social media following? Tune in. Wanna get deep about learning to love yourself and tap into self-love confidence? TUNE IN.
Seriously. Listen to the episode, whether you’re currently pinning the coastal grandma aesthetic or you want to tap into the power of self-love in creating your own style.
What’s Inside:
Are you also confused…should you be a Cool Girl? A Mob Wife? A Coastal Grandma? Hopefully Jennine’s tips have sunk in and you can see your style is about YOU, not some role you’re cosplaying. So are you ready to ask that question: how can you love yourself even more and tap into your own creative style? Let me know on Insta!
Mentioned In This Episode:
Jennine Jacob (@jennine.jacob) on Instagram
@jenninejacob
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram
[email protected]
Send us a text
Now that we’re alone… I have a confession.
I’ve spent 1 million dollars on coaching, courses, and education across my lifetime. (No, not all at once, Mr. Money Bags, but c'mon, that’s a shocking figure).
And ya know, I think I have one lesson to show for it. So that’s what I’m dropping in to tell ya.
One thing I’ve noticed across my MFers (those are the members of Master of Fitness Awesomeness for any newbies out there) is that each member falls into a certain archetype: Turtles or Tigers.
You could probably guess the characteristics al la tortoise and the hare.
Turtles—they're slow, they’re slow and steady and super thorough. They love to check every single box, plan, and prepare.
Tigers—they are speedy, craving stimulation and variety; they like to knock a ton of stuff out as fast as they can.
But still, they both get stuck. Turtles fall into underaction when they’re intimidated by creating new habits or when others around them are going faster. *cough, cough*, the Tigers, whose downfall is a combustion of overaction all over themselves.
Are YOU stuck? I challenge you to ask yourself some questions. How can you love yourself more? How can you take better care of yourself?
So this is the big takeaway. It’s 100% okay to say, I don’t NEED to consume more content to know what I’m doing next.
Between now and when I talk to you next, I urge you…ask yourself these questions of self-love, and please leave a little white space.
What’s Inside:
Content is zooming at you faster than you can blink. Is it feeling warmer or colder? Try the lesson from today’s episode on for size: are you a Tiger or a Turtle? Let me know on Insta!
Mentioned In This Episode:
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) • Instagram photos
[email protected]
Send us a text
We’re back to finish up our chat on the “magical wonder drug,” so now is your warning: if you didn't catch last week's episode, go back and listen now!
Last week, we learned of the benefits and some of the risks associated with Ozempic and other semaglutide medications. Today, Johann, author of Magic Pill, shares some more of the risks, like the increased risk of cancer and the unknown effects of long-term use.
Yes, long-term use. One of the scariest things about Ozempic is that you will have to take it for the rest of your life (or you risk gaining back all the weight and the associated health risks of obesity).
Is it possible to get off the drug? To maintain progress? Johann and I discuss the most important piece of this answer: stopping obesity at the root.
So why are people obese? There are many factors, but we look into the interesting comparison of obesity rates in Japan (a shockingly or maybe not so shockingly low 4%) and the mega-high rate of North America (42%, you read that right—nearly half).
Johann got a first-hand look at the way Japan’s government and food industry support the health of it’s citizens. Some are great that we should consider emulating on our side of the globe, like heavily structured food plans and food education in schools by a registered nutritionist, and others maybe not so much (some of you would definitely cringe at a yearly weigh in your company office).
We also cover a controversial topic: the shame of using a weight-loss drug. Johann shares an amazing metaphor: If your house is on fire, you’re not debating rebuilding with less flammable materials; you’re putting the damn fire out. You can worry about the other stuff later.
Obesity is the fire, people! It’s risky, it’s dangerous, and it’s life-threatening. Tackling the food industry and your eating and exercise habits can come next, and it needs to so we can protect our kids from the same fate.
The idea behind the use of Ozempic and these similar drugs is to save people from obesity and the medical conditions obesity causes. Less obesity means not just more life but a more joyful life. Like a 103-year-old Japanese woman dancing in a beautiful red kimono.
Johann and I talk very seriously about the importance of regulating prescriptions and being very careful about who uses this drug.
Is Ozempic safe? The truth is, it's complicated. It will save people, it will kill people, and some people will be muddled in between.
If you’re interested in this topic, have questions, or just want to know more, be sure to check out Magic Pill by Johann Hari wherever you buy books.
What’s Inside:
What an important conversation to have about the future of public health and these scientific breakthroughs in weight loss drugs! Can these be powerful tools? Are we prepared to cut obesity at the root and prevent the future need for these drugs? What are your thoughts on weight loss drugs? Are they worth the risk? Let me know on Insta!
Mentioned In This Episode:
Magic Pill
Johann Hari (@johann.hari) on Instagram
Johann Hari
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram
Send us a text
Ozempic…the magic medicine that's gaining traction around the world.
In fact, the science and impact behind Ozempic and other medications like it are changing the world in ways we haven't seen since the invention of the smartphone.
Now, I thought I didn't have much interest in or care about this wave of “magic” weight loss, but when I read Magic Pill by Johann Hari, I knew I had to have him on the show!
Johann himself is an Ozempic success story, completely reversing his own obesity in the first year of taking it. What he’s learned about the science and the reality this drug is creating will totally shock you.
First, let's talk about something important: Body Positivity. Everyone deserves to and should love themselves, but health at any size is not something supported by science, and to put it simply, obesity is bad (even deadly) for your health.
That brings us to two HUGE benefits of Ozempic.
ONE…it dramatically reduces and reverses obesity.
TWO…it MASSIVELY reverses health conditions associated with obesity.
These benefits are and will continue to be an insane shake-up to the future of public health but also the economic industries affected by these changes (Listen to hear for yourself, Krispy Kreme, yeah, sure, that makes sense. Knee replacement hinges, yeah, that tracks. JET FUEL? JEWELERS? The reach is far wider than you or I even realize).
So how does this magic drug work? Well, it’s a shot you inject in your stomach or leg that introduces an artificial dose of GLP1 (that's the hormone that puts the brakes on you when you’re full, like a little tap on your shoulder to tell you it's time to put down that tub of chicken).
This hormone allows you to be full faster, but not only that, some optimistic science might lead us to believe this is a self control drug, as some users report reduced use of drugs, alcohol, and other addictive substances and behaviors.
Okay, so you’re telling me... In 10 years, everyone will be skinny, and no one will have an addiction? Sign me up!
Unfortunately, along with these astonishing benefits come some really disturbing risks. We touch on a few, including malnutrition due to dosing issues. And Johann opens up about his experience with the psychological ramifications of having previously relied on food as a coping mechanism.
And... that’s where we stop. Sorry for the cliffhanger but you have to come back next week to hear the full scope of risks, who's a good (OR BAD) candidate for the drug, and how we can nip the problem of obesity right at the root.
What’s Inside:
Wow! This opened my eyes to so much about the drug, Ozempic, and we’ve still got Part 2 next week! So I know that reducing and reversing obesity is good, but I never realized the insane reach it would have on the economy. What surprised you the most about the science and effects of Ozempic? Let me know on Insta!
Mentioned In This Episode:
Magic Pill
Johann Hari (@johann.hari) on Instagram
Johann Hari
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram
[email protected]
Send us a text
Hello, paging women in their midlife…are you out there? This one’s for you!
If you're usually a listener to the audio podcast only, thanks…I love you for it. But if you can, this time tune in to our YouTube video podcast to see my guest, Star Monroe's, energy and charm in action.
Star is a psychotherapist and master life coach who, in the simplest form, is here to give you the kick in the pants you desperately need.
In her own words, she says it’s time to stop fucking around in your midlife. And not only that, but it’s beyond time to tap into that blend of genius that resides in your DNA.
She helps women reclaim their *Main Character Energy*...because ladies, if you want to live the life you desire, it’s time to become obsessed with yourself.
Star shares her story of addiction and all the catalysts that told her it’s time to make a change. Because, as she reminds us, you can blame the patriarchy, society, your boss, your mom, your dad, whoever... but who's at the center of all that? YOU!
It’s up to you to make the change you need. And that’s that.
We also talk about the midlife plague women face—menopause. Did you know that Japan doesn’t even have a word for menopause—something women in North America are constantly moaning about?
Listen, this isn’t meant to invalidate your feelings or problems associated with menopause. Instead, it’s meant to empower you to seek the help you need, change the things that need changing (and yes, this may be the way you move your body, the things you eat, & your sleep habits), and then MOVE ON.
As women, we need to stand our ground and advocate for ourselves; no one else is going to do it.
Star shares ways she helps herself navigate the noise in her own head and manage her self-doubt as well as many other energetic kicks in the ass in today’s episode.
What’s Inside:
Are you ready to be the iconic main character you truly are? What kick in the pants do you need, and what changes are you prepared to make? Let me know on Insta!
Mentioned In This Episode:
Star Monroe
Star Monroe. Licensed Psychotherapist & Master Life Coach (@msstarmonroe) on Instagram
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram
[email protected]
The podcast currently has 63 episodes available.
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