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 you
• How to spot influencer fear-mongering vs. actual science
• The truth about metabolism during menopause (and the habits that matter most)
• Why your workout program probably doesn’t need to be “hormone-specific” to work

So 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!

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 credit
• The 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 power
• Why a visible six-pack doesn’t mean what you think it does and why grip strength might actually be your new favorite metric

Quick 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 Tsui
• Bonnie on Instagram 
• Bonnie Tsui’s book “On Muscle: The Stuff That Moves Us and Why It Matters”
• Healthy As Fck*
• Oonagh Duncan on Instagram
• Fit Feels Good Strong AF 
• Leave me a voice note on Speak Pipe!

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 instead
• Why your clutter might be jacking up your cortisol levels
• The “Super System” that’ll help you buy less without feeling deprived
• The 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!

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 stuck
• The 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!

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 on
• The sneaky ways screen time is hijacking relationships, not just attention spans
• Why fear-based parenting (hello, Stranger Danger) is totally messing with our decisions
• How to build real-life skills in your kids before handing over the tech

Feeling 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!

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 schedule
• My (non-expert but informed) take on Ozempic and the weight loss drug trend
• Is sugar addiction real? How to tell if you're hooked and what to do about it
• How I finally tackled my insomnia—and the weird bedtime rule that actually worked

Let’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!

Send us a text

Okay, real talk…have you ever had that "screw it, I messed up so I might as well quit" moment with your fitness goals? Yeah, me too. And so has Jordan Syatt, my guest on today’s episode of Goals, Grit & Some Woo Woo Shit. Jordan’s one of the realest, no-BS voices in the fitness world—he’s trained Gary Vee, competed as a powerlifter, and is currently parenting two toddlers while running his business and still finding time to deadlift and draw penises on whiteboards (for educational purposes, obviously).

In this episode, we dive headfirst into the real reason people don’t stick with their fitness goals. Spoiler alert: it’s not seed oils. It’s not the government. It’s not even your metabolism. It’s your mindset…and Jordan calls us out in the best possible way.

We also unpack how fear can actually be a super underrated motivator. I even pushed back on this at first… until I realized I’ve literally written an exercise in my book that’s all about visualizing your worst-case scenario to spark change. Touché, Jordan.

We also talk about

• Why you don’t need to love exercise (or be perfect at it!) to do it anyway
• How the menopause “wellness” industry is profiting off your confusion
• The real difference between training for health vs. training for a six-pack
• The bullshit of “your body is your business card” and how we can be honest about body fluctuations, even in the spotlight

And honestly? This convo made me want to throw my kid in the air (safely), get some fresh air, and re-evaluate the fitness fear-based stories I still carry.

What’s Inside:

• The single biggest mindset block that sabotages most people’s health goals
• How fear can kickstart motivation (and why that’s not a bad thing!)
• Why the menopause fitness industry is full of expensive nonsense
• The difference between training for health and chasing an Instagram body

So tell me—what’s been keeping you stuck lately?

Is it that all-or-nothing mindset? Perfectionism in disguise? Waiting to “want to” move your body? You’re not alone…and this episode might be the kick you need. Come tell me what resonated most over on Instagram. I’m always down to talk brain rewiring and half-assed action.

Mentioned In This Episode:

• The Jordan Syatt Podcast
• Jordan Syatt Fitness
• Jordan Syatt on YouTube
• Oonagh Duncan on Instagram
• Leave me a voice note on Speak Pipe!

Send us a text

Listen. If you think this episode is just for parents of teenagers, I need you to hold up. Because what Shannon Simmons and I dig into here isn’t just about managing your kid’s allowance—it’s about navigating a totally different financial universe than the one we grew up in.

I invited Shannon back on the pod because her last episode was a fan fave, and now she’s got a new book that I devoured in 24 hours. It’s called Making Bank: Money Skills for Real Life and it’s basically financial literacy for teens—but don’t get it twisted. This is not some dry “save your pennies” snoozefest. It’s about understanding the real financial landscape your kids (and let’s be real, you) are living in.

We talk about how today’s teens have never even touched money—like, cash—because everything is tap, tap, tap on a phone. Combine that with Finfluencers on TikTok, access to investment platforms at 18, and insane social pressure from the Sephora skincare aisle, and you’ve got a perfect storm of confusion, shame, and money mistakes waiting to happen. Shannon breaks down how to actually talk to your kids about money, how to let go of control without losing your mind, and how to set boundaries that don’t involve micromanaging their bank account like a total psycho (guilty ✋).

And hey—if you don’t have teens? You still need to hear this. Because we’re all unlearning money shame and trying to build a better financial foundation. This episode is warm, smart, and a little spicy (as always). You’re gonna want to listen twice.

What’s Inside:
• Why money is a whole different ballgame for Gen Z (and how their brains are wired for danger)
• How Finfluencers are actually shaping teen money habits (not always a bad thing!)
• The emotional side of money—shame, fear, and passing down your own baggage
• Why buying lunch at the cafeteria might be a non-negotiable life skill (no, really)

Let’s be real—

What does “financially thriving” look like to you? Is it your kid building a bomb-proof money mindset? Is it not flinching when they ask for $20 for TikTok face serum? Is it you not spiraling every time they blow it all on sushi and bubble tea? Look, it’s possible. That kind of emotional and financial peace? That’s rich.

I brought Shannon back on the pod because I want that for you—and for your teens. So tell me: what’s your biggest WTF when it comes to kids and money? Come chat with me on Instagram. I need to know I’m not the only one who’s been Oliver’s dad. 😅

Mentioned in This Episode:
Making Bank: Money Skills for Real Life by Shannon Simmons
Shannon Simmons
Oonagh Duncan on Instagram
Fit Feels Good
Leave me a voice note on Speak Pipe! 

Send us a text

Well hello, and welcome to the 100th episode!

It’s a milestone that apparently means I’m a real podcast now?

Seriously—this was a goal that once felt insurmountable, and yet… here we are, the view from the trapeze. Enjoy this celebration (and don’t forget to celebrate your milestones too!).

As I looked back, I wanted to hear from you—what have you loved most?

Fitness has always been a favorite around here (I mean, DUH), with fan-favorite episodes like “What to Do When You’re Fat” and “How to Get Jennifer Aniston’s Body.”

Listeners also shared love for our habit-building episodes, inching us closer to our goals with themes like sleep, digital clutter, and even cooking (I see you in your aprons, you superheroes!).

We didn’t shy away from the heavy stuff either—episodes like “Back Away from the Booze” hit home for many.

Looking back, it’s been a mix of meaningful conversations and honest, gritty moments—covering mental load, creativity, inspiration, and the challenges we all face.

We even got a little woo-woo with mindset shifts in “How to Coach Your Damn Self” and “How to Calm Your Mind.”

Thank you to everyone who’s listened, shared, or just stuck around through the ups and downs.

Don’t miss all the throwbacks, iconic moments (desk apple enters the chat), and more as we celebrate 100 episodes!

What’s Inside:

• A look back at fan-favorite episodes.
• Listeners speak up and share their insight!
• Reminders of awesome guests and heavy-hitter topics.
• Oonagh’s view from the trapeze. 

When I hit record on episode 1, 100 seemed an infinite space away…and now here I am! I loved getting a chance to hear from listeners and look back at some of your favorite episodes. Did I miss any? What do you wanna see in the next 100? Let me know on Insta!

Mentioned In This Episode:
Transform Your Body & Habits In One Year. Guaranteed.
Oonagh Duncan (@oonaghduncan) on  Instagram
Fit Feels Good 
Goals, Grit and Some Woo Woo Shit with Oonagh Duncan 

Send us a text

Okay, my friend, buckle up because today’s episode is all about what happens AFTER you decide you want to get healthy AF... But before you quietly disappear off the face of the Earth and land back in your old habits for the 327th time. Yes, it’s that dreaded middle ground—the hardest part!—when motivation tanks, life starts “life-ing,” and the wine is seriously CALLING your name.

If you’ve ever been crushing it and then suddenly just... stopped (and then felt like a garbage human about it), this episode is for you. I’m breaking down what’s really happening in those “eff it” moments—not just the surface-level stuff like “I was tired,” but the deeper sneaky saboteurs: perfectionism, shame, and those bullshit stories we tell ourselves like “I always screw this up” or “What’s the point?”

We’re getting honest about our comfort zone “stories,” the classic bullshit scripts we use to stay where we are, and the real, SCIENCEY reason why your peer group may be secretly sabotaging—or supercharging—your results. Spoiler: This is NOT about willpower. It’s about outwitting your own brain, and I’m serving you the roadmap in the most Oonagh way: brash, supportive, and a little bit sassy.

If you’re tired of being the world’s most enthusiastic starter (and quickest quitter), this episode just might be your bulletproof vest for the next time you hear that little voice in your head whining, “Oh, fuck it.”

What’s Inside:

• The surprising reason we self-sabotage right when things are going well
• How to recognize when you're about to hit The Fuckits—and what to do instead
• The science (and sass) behind why motivation isn’t enough
• One simple question to ask before you quit on yourself again
  
  

So if you’re tired of starting over—or maybe you’re mid-spiral and need someone to gently (but also loudly) yell, “GET BACK UP, DUDE!”—I got you. This is the reminder you didn’t know you needed. Let’s end the quit-panic loop and start showing up like the badass you are. DM me on Insta!

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)
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!