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!

Send us a text

Metabolism “broken”? Cortisol through the roof? Syncing your workouts with your menstrual cycle like it’s a lunar ritual? Let’s unpack the madness.

Welcome to the 2025 Fitness Complex—where the marketing is louder than the science and your confusion is the business model.

Lauren Colenso-Semple, certified slayer of fear-based wellness B.S., is here to cut through the collagen powders and influencer jargon and serve up some actual facts.

Keep calm and remember the six C’s: Credentials, Consensus, Conflict of Interest, Common Sense, Confirmation Bias, and Communication Style.

Still clinging to creatine? It's not a magic potion, so stop prioritizing it over your other healthy routines.

Worried menopause is stealing your muscle? Blame aging, not your hormones. Resistance training is the only thing that fights back.

Cycle syncing? Honestly, it’s just a socially acceptable way to ghost your workout routine. And inconsistency is the real hormonal chaos.

Supplements and biohacks won’t save you. Showing up and doing the work will.

No one wants to hear they have to work harder… but sorry, that’s still the truth.

Whatever physical activity you actually like? Do that. And then do it again.

The myths, the shady sales pitches, the body-obsessed bait—tune it out.

And as Lauren wisely says… stay safe out there.

What’s Inside:

• Actually build muscle during menopause (before AND after).
• The real deal on cycle syncing.
• How to spot sciency bullshit.
• Keep calm and remember the 6 Cs.

Feeling personally victimized by the pseudo-health industry? It's time to seek personally individualized real health and fitness plans…NOT the one-size-fits-all magical fixes. Did we bust some myths you’ve fallen for? Let me know on Insta!

Mentioned in this Episode:

Lauren Colenso-Semple, PhD (@drlaurencs1) on Instagram

MASS Research Review

Front Page Fitness - Podcast

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, so you know that moment when you kinda want to believe in manifesting but also don’t want to be that person taping crystals to their debit card? SAME. Which is exactly why this convo with Denise Duffield-Thomas was so damn refreshing.

Denise is a money mindset coach who’s all about helping people (especially women!) feel good about receiving, spending, and growing their wealth—without shame, guilt, or vibing your way into bankruptcy. She’s got this no-BS vibe (my kinda gal) and makes the whole “abundance” thing feel accessible… and dare I say… fun?

In this episode, we go deep into the sneaky money blocks that might be holding you back—like thinking rich people are jerks or feeling guilty about charging for your services. And she also shares some real talk on why self-sabotage kicks in the moment things start to get good.

We also get into the wild idea that you’re actually allowed to like money. Yep. Not just tolerate it or hope to make enough to cover the mortgage—but to enjoy it, feel safe around it, and let it support the version of you that is totally thriving. (Mind. Blown.)

I also share a few of my own (messy) money stories and Denise coached me right there on the podcast. Like, actual breakthroughs. And if I can have them while podcasting in my gym shorts—you can totally have them too.

So if you’re ready to ditch the scarcity, make bank, and keep it real? This episode’s for you.

What’s Inside:

• Why Denise believes everyone has money trauma—and how to stop letting it call the shots
• How to rewrite the old stories (from your family, culture, or industry) that keep you under-earning
• Why manifesting isn’t about “thinking positive” 24/7—and what actually works
• How to set up your life to be wildly abundant, without burning out or selling your soul

Real Talk—Let’s Dream Big for a Sec: What does “rich” actually mean to you? Is it rocking the designer bag or being so stupidly wealthy you get to give more than you keep? Is it changing your life and the world around you? Because I’m telling you—whatever version of rich you’re dreaming about? That could totally be you.

Denise and I are proof that you can want money, feel good about it, and still be a grounded, generous badass. So tell me, if money weren’t the problem, what kind of impact would you make? Come DM me on Instagram and let’s get into it

Mentioned in This Episode:

• Denise Duffield-Thomas’s website
• Her book “Get Rich, Lucky Bitch”
• Money Bootcamp with Denise
• Chill and Prosper Podcast
• My book “Healthy As F*ck” (aka “Ditch the Diet”)
• Oonagh Duncan on Instagram
• Leave me a voice note on Speak Pipe!

Send us a text

I saved the best for last—live Q&A from my Health as F*ck book club and all questions lead to this: How the HELL do I actually get skinny?

Meal prep doesn’t have to be a chore and the food isn't icky. I use Sundays—my rest day—to throw on a rom-com, chop some veggies, portion things out, and call it good. It’s low effort and keeps the rest of the week easy (4-day-old veggies are way better than crusty, cold pizza from the night before. Trust me).

But it's not all rigid meals; the 80/20 rule keeps me sane. Most days I’m eating what I prepped. The rest? I go with what feels good—coffee treats, dinners out, full-on indulgence. It all fits.

Water matters, but perfection doesn’t. Tap is fine (stop buying overpriced bottled water). Add lemon, fruit, or flavor powder if it helps. Bribe yourself however you can because you need a lot of it!

Movement adds up. Walks, stretches, a few squats while the kettle boils—none of it is wasted. The more you move, the better you feel. Even a little.

Future you is your best motivator. When you're dragging, picture her looking back. She’ll be glad you did something, even if it’s just five minutes (and hey, squeeze in a reward for you NOW too).

This is a big one but I’ll let you in on a secret: veggies aren’t punishment. Roast them, sauce them, or mix them into stuff you like. Pre-chopped is a win, not a weakness. Make it taste good or keep it simple.

Food doesn’t need a moral label. Baked goods aren't bad. Spinach doesn’t make you superior. Eat what serves you—sometimes that’s nutrients, sometimes you just need to eat.

Change sticks when it's small. One new habit a month, layered into something you already do. That’s how it becomes automatic—that’s how you reach the goals.

What’s Inside:

• The trick to eating your meal prep.
• What water you NEED to be drinking.
• Does food have morality?
• The basic steps to habit stacking.

Did I cover a question you have? Did I miss something? Have a personal anecdote on what’s working for you? I wanna hear about it. 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
Leave me a voice note on Speak Pipe!