Episode 37: Goal: Get the Passion Back In A Long Term Relationship with Dr. Cheryl Fraser

EPISODE 37: 

EPISODE 37: 

Goal: Get the Passion Back In A Long Term Relationship with Dr. Cheryl Fraser

Goal: Get the Passion Back In A Long Term Relationship with Dr. Cheryl Fraser

SHOW NOTES

Okay, lovely listeners, let’s do a little exercise. [And no, I'm not asking you to break a sweat in this episode.]

Close your eyes and think back to when you and your partner were first together. It was all giggles and romance and constant romps in the bedroom, am I right?

Keep ‘em closed…What does it look like today? Have you entered Marriage Inc.? Friendly routines and business as usual? Scheduling and rescheduling sex that you’re only kinda, sorta interested in?

Dr. Cheryl Fraser is overflowing with wisdom (and redeeming humility) when it comes to long term relationships, finding fine, and then not settling for anything other than exceptional.

She shares familiar anecdotes that we all fall into that affect our internal happiness and our relationships.

Pining after a fictional soulmate, focusing on what you're getting rather than what you’re giving, hyper fixating on the traits your partner doesn't have over what they do—all common stories that ring true to the philosophy that whether you’re happy or not depends on your mind.

She offers solutions and habits to debunk these inner thoughts and do the work on the outside. And she dispels the not so golden rule everyone’s heard: Never Go To Bed Angry.

Resonating? I thought so. Rate your relationship with Dr. Cheryl’s Passion Quiz and tune in for the full episode.

Now, try some of the tips in this episode and go give your partner a smooch! xx

WHAT’S INSIDE:

  • Why you shouldn’t settle for fine in your long term relationship.
  • Why romance and passion is important.
  • Tips and advice to rewrite the stories in your mind.
  • You never know: 1 rule to follow before leaving your loved ones.
  • Is it really okay to go to bed angry?

Food addiction can be a triggering topic… What resonated? What did this talk bring up for you? Let me know on Insta!

IMPORTANT LINKS:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.

Episode 36: Grit: Overcoming Food Addiction with Dr. Susan Peirce Thompson

EPISODE 36: 

EPISODE 36: 

Grit: Overcoming Food Addiction with Dr. Susan Peirce Thompson

Grit: Overcoming Food Addiction with Dr. Susan Peirce Thompson

SHOW NOTES

Dr. Susan Pierce Thompson is in the house!!

Susan is my dear friend, and she brings her inspiring story AND some explanation around her philosophy around food with Bright Line Eating. [Admittedly, her program could not be more different than mine if she tried, and for good reason.]

Bright Line Eating is just what it sounds like—a big, fat, glaring, BRIGHT LINE in the sand when it comes to setting boundaries and structuring your eating habits. But why?

Susan’s expertise comes from her own experience with addiction. What first was an alcohol and substance addiction she overcame at age 20, transformed into a food addiction as she made her way through college and her PhD. [Don’t settle for this sparknotes version. Open the episode right now and listen to her incredible story. Yes. Right now.]

Where my health goals thrive with moderation and the idea of filling half your plate with veggies, Susan's is hard nos around processed foods like sugar and weighing all your portions for every meal.

She digs into why this structure is so important. For people with food addiction, structure and boundaries = freedom. It’s the only way.

Susan also has some great anecdotes for the excuses already spilling out of your mouth, like “I don’t think I could ever have birthday cake again.” Get ready for this wisdom… The you NOW can’t imagine that, but the future you doesn’t even think about birthday cake.

And there's more where that came from; Susan is bursting with some really empowering statements and insane knowledge… we even touch on the wonder drugs Ozempic and Wegovy.

Before you sneak off… if this episode resonated with you, go check out Bright Line Eating online and take their susceptibility quiz to know where you stand with food addiction. AND please please please leave me a review with your thoughts too!

WHAT’S INSIDE:

  • What is food addiction?
  • Explaining the necessity of abstinence vs moderation in foods.
  • Bright Line Eating and susceptibility to food addiction.
  • Breaking past the bummer thoughts and lies to start your path to healing.

Food addiction can be a triggering topic… What resonated? What did this talk bring up for you? Let me know on Insta!

IMPORTANT LINKS:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.

Episode 35: Woo Woo Shit: The Top Health Trends of 2023

EPISODE 35: 

EPISODE 35: 

Woo Woo Shit: The Top Health Trends of 2023

Woo Woo Shit: The Top Health Trends of 2023

SHOW NOTES

Happy New Year! Let's talk about health trends.

They’re bullshit.

Bye, see ya next week!

Okay seriously… I did take a Google dive into what was spun by the media as super duper important to your health this past year and found some interesting things.

Mushrooms [we’re talking powders, capsules, and teas with benefits ranging from nutritional additives to stress management], Sleep Syncing [this is not a new sleep hack and I do really find it beneficial], Mouth Taping [stop snoring but sleep with a piece of tape over your mouth? No thanks], & Face Yoga [okay, you HAVE to watch the video for my beautiful demonstration, although I can’t promise it’ll erase your double chin].

Tune in for some other trends I get asked about A LOT. I’ll give you my take, including the unlikely reason Ice Baths are actually a trend I can support.

Health trends come and go, and most of the time they’re harmless. Do your research and if they really fuel your fire... Go for it.

But be warned, these fads alone will do jack shit for changing your life and how you feel about yourself.

What will? I’ve said it before, and I’ll say it again. The 7 habits of highly healthy MF’s.

Eat a shit ton of veggies, go the f*ck to sleep, back away from the booze, chill out, dude, eat everything... in a balanced way, prep and plan your food, and exercise consistently.

That is a lot of effort, but these are the things that really matter. So if these novel and media-crazed trends don’t make you feel totally amazing... ignore them.

Need something to fill your brain? Instead, challenge your mind. Try asking yourself questions that can light you up. What’s your why? When was the last time you felt your best? Idk dude find the questions that mean something to YOU.

At the end of the day… or the start of the year… do what makes you happy! (Alongside those 7 super important habits and your life WILL be changed).

WHAT’S INSIDE:

  • What’s up with the latest and greatest health trends?
  • Are health trends vital to a healthy life?
  • The 7 habits that beat out health trends every single time.
  • Questions that might fuel your fire.

Okay so you’ve got the 7 healthy habits on lock, but you want something new and fun to add... Is there a trend you’re super excited about trying? OR maybe one you’re totally staying away from? Let me know on Insta!

IMPORTANT LINKS:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.

Episode 34: Grit: Hormones, Hashimotos and Adrenal Fatigue Dr. Sadaf Jeelani

EPISODE 34: 

EPISODE 34: 

Grit: Hormones, Hashimotos and Adrenal Fatigue Dr. Sadaf Jeelani

Grit: Hormones, Hashimotos and Adrenal Fatigue Dr. Sadaf Jeelani

SHOW NOTES

“Hey hormones!! What the hell is going on?”

Dr. Sadaf Jeelani drops the truth about hormones and diseases and what’s causing weight retention.

Dr. Jeelani explains that you either have a disease process or…you don’t. Some common ones can be Hyperthyroidism or PCOS, and less common but more extreme, Cushings. [Make sure you listen so you can get all her really good smart science talk and find out if you should be concerned and what to do.]

And what about balancing your hormones? That’s a thing, right? Nope. You’ve just gotta trust your pituitary.

Balancing hormones is more of a wellness industry marketing catchphrase with no medical basis. *sheesh* That's a relief! You don't actually have to drop hundreds of dollars on supplements you see on Instagram.

The downer to this revelation is that the fix is boring and hard. And it's more of a forever lifestyle change than a “fix”. Yup. I’m gonna say it and so does Dr. Jeelani…the secret to feeling better is solid nutrition, consistent strength training and movement, better sleep, drinking water, and reducing stress.

Surprised? I’m sure you’re not. Dr. Jeelani brings on the info when it comes to the medical implications of obesity, fad diets, surgeries, and medication you don’t actually need.

So you heard it, people. There's no quick fix. Being healthy is a lifelong journey that takes positive choices and habits, day after day after day.

WHAT’S INSIDE:

  • I’m retaining weight…is there something medically wrong?
  • Can you actually balance your hormones?
  • Health and medical implications of obesity, fad diets, medications, and surgeries?
  • The secret’s out…how to be healthy forever.

Do you have concerns about your health beyond a healthy lifestyle? What symptoms and signs that Dr. Sadaf Jeelani described applies to you? What’s your next step? Let me know on Insta!

IMPORTANT LINKS:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.

Episode 33: Goals: What Everyone Is Doing Wrong When They Set Their Yearly Goals

EPISODE 33: 

EPISODE 33: 

Goals: What Everyone Is Doing Wrong When They Set Their Yearly Goals

Goals: What Everyone Is Doing Wrong When They Set Their Yearly Goals

SHOW NOTES

New year = must set weight loss goals….right? Wrong.

Look, you don’t have to wait until the ball drops, the clock strikes 12 and it’s officially 2024. The new year doesn't mean all those goals are instantly more acheivable.

If you set goals this past year and haven’t achieved them. I’m telling you, your goal setting SUCKS.

The truth is you can’t just set a goal to lose 10 lbs and call it a day. Firstly, just setting a goal doesn't automatically make it happen. Second, do you even want to lose 10 lbs?

You have to stop making goals just for the sake of it. Set goals you actually have F’s to give about.

The more F’s you have… the more habits will change… the more likely you’ll reach your goal.

It’s not gonna be easy. It WILL be uncomfy. But if it wasn’t you’d have already done it.

The key to setting achievable goals is making SMART goals. And it's more than just being smart about it. It’s a fancy acronym with real tips to help you!

Tune into the pod to find out what SMART goals are and how they’ll make you a millionaire or whatever.

Once you’ve soaked up all that goodness, head on over to my Goal Setting Masterclass so I can help you even more.

WHAT’S INSIDE:

  • Why your goal setting sucks.
  • How to pick the right goal…one you’ll actually give an F about.
  • What’s a SMART goal?

Okay, I know you have one, what’s your Specific, Measurable, Actionable, Risky, Timeable goal?

Let me know on Insta!

IMPORTANT LINKS:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.