Episode 94: Just Tell Me What the F To Do To Get Skinny Already

EPISODE 94:

Just Tell Me What the F To Do To Get Skinny Already

SHOW NOTES

Back with a little switch-up —enjoy this live recording from my book club diving into Part Two of my best-selling book Healthy as Fck.*

As always, I’m serving up real talk on practical habits, fitness strategies, and my unfiltered thoughts—no fluff, all fire.

This time, we zoom in on the habit loop—trigger → behavior → reward — and what it actually takes to break the bad ones and build new, better ones on purpose.

We get into the power of the keystone habit—the one move that sets off a domino effect in every area of your health.

7 Habits of Highly Healthy MFs:

Fill half your plate with veggies
Go the F*ck to sleep
Back away from the booze (or the damn Pepsi)
Chill the F*ck out and meditate
Eat everything—just way less
Move your body. Often.
Prep your damn meals

I can hand you the blueprint—but the only one who can build with it is you. You're also the only one who knows what a truly meaningful reward looks like for your brain and life.

Would I change anything? Nope. I wrote this book because I stand by every word.

But—if I rewrote it today, I’d go deeper into neurodivergent psychology and how it affects the habit loop. And I’d definitely ease up on the “clean only” rules like tossing all plastic or going 100% plant-based—that’s not the hill we need to die on.

Bottom line: ditch the distractions. Focus on the 7. That’s how you get healthy—and stay that way—for real.

WHAT’S INSIDE:

What the hell is a habit loop?
How to interrupt bad habits and create new, better ones.
The 7 habits of highly healthy MFers.
The impact of neurodivergent psychology on the habit loop.

You heard me on my 7-habit soapbox and you even heard from some of my audience. What habits are you stellar with and which ones have you with a first-class ticket on the struggle bus? 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!

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Episode 89: The Lazy Person’s Guide to Actually Enjoying Cooking with Brigitte Gemme

EPISODE 89:

The Lazy Person’s Guide to Actually Enjoying Cooking with Brigitte Gemme

SHOW NOTES

This episode was such a hit, we had to bring it back!

If you’re still whining, “I don’t wanna make dinner,” consider this your official wake-up call to get your ass in the kitchen.

Brigitte Gemme, author of Flow in the Kitchen, is here to help you actually enjoy cooking.

From improving your health to creating intimacy (oooh-la-la) to finding real satisfaction in making meals, she’s proving that cooking isn’t as bad as you think.

And no, it’s not rocket science.

Brigitte says you only need to master five staple dishes to cook just about anything. With her best tips, tricks, and recipes, you’ll be set.

So, throw on your apron like a marathon runner laces up their best shoes—it’s time for some High-Intensity Interval Cooking. Ready… set… cook!

WHAT’S INSIDE:

The power behind cooking at home.
The tea on why cooking is resented and undervalued
Special tip: Don that apron and embrace cooking!
Shhhh, you only really need to know 5 recipes (yes, you’ll hear them here)

If your kitchen is not getting used and you're a cooking hater…this episode is for you! After you listen, you’ll be dying to try at least one of Brigitte’s tips. Which one is up first? 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!

Subscribe on iTunes

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Listen on Spotify

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

Episode 84: From Overweight And Desperate To A Fitness Expert (My Story)

EPISODE 84:

From Overweight And Desperate To A Fitness Expert (My Story)

SHOW NOTES

Enjoy this incredible conversation from the Results Club Podcast, where I sat down to talk about all things health, mindset, and the real secret to lasting transformation.

Spoiler alert: it’s not about grinding harder or obsessing over the scale.

It’s about showing up for yourself in a way that actually works for your life.

Motivation is total BS—but there’s something else that actually gets results.

There are sneaky habits holding you back, and I’ll show you how to flip the script.

You can build a body and mindset you love without guilt or burnout.

Taking messy action is key, because waiting for the “perfect” time is a waste of time.

If you’ve ever struggled with self-doubt, emotional eating, or feeling like you just can’t stick to a healthy routine, this episode is for you.

My goal? To help you feel strong, confident, and well… healthy as F*CK—without making yourself miserable in the process.

WHAT’S INSIDE:

My personal story: Giving perfectionism the finger.
Judgement-free advice on how to feel your best.
Navigating self-doubt, emotional eating, and body image in the social media age.
Making personal growth fun!

It was fun to be the guest for a change! Check out episode 40 for a little on my podcasting and business story too. Do you know someone who today’s episode might help? 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!

Subscribe on iTunes

Subscribe on Play

Listen on Spotify

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

Episode 20: Grit: What To Do When You’re Fat

EPISODE 20:

Grit: What To Do When You’re Fat

SHOW NOTES

You step on to your bathroom scale, the room gets dim, and as you see the higher than expected number, a blood curdling scream comes out…YOU ARE FAT is written on the mirror in chocolate. (A little dramatic but did I get the tone right?)

Look, YOU are not fat; you just have fat. And there is absolutely no human trait directly related to extra adipose tissue. But it is normal to have a weight range (an amount of fat) you are comfortable with, and when that number has creeped up, it’s also normal to feel uncomfy.

So, like, what do you do?

First, DONT FREAK THE FUCK OUT. It is what it is; don’t let it take over your personality, don’t jump to extremes, don’t hop aboard the yo yo diet train... Just calmly and collectively make your way to step two.

CURIOSITY AND CALM COURSE COLLECTION. Hmmmm, this fat didn't get here all on its own; something happened. But what? Reflect on your habits, make a hypothesis, and then test that hypothesis in a calm, simple way.

Lastly, all the while…DO IT FAT. (By IT, I mean life, sex, self love, shopping, beach trips, you name it.) Don’t put your life on hold for a thinner self; ultimately, the confidence and self love you need to become thin happens when you’re fat.

But for real, letting your habits slip is not evil, consuming more calories than you’re expending does not make you a bad person. It’s all just information.

Listen all the way to the end of the episode for an update on the pod. Chat soon!

WHAT’S INSIDE:

Why do you feel so strongly about extra adipose tissue?
3 steps for when the scale is creeping up and you’re uncomfy.
Embodying confidence, self love, and the do anything attitude—even when you’re fat.

This episode we talked about being fat, but I’ve talked about a lot of goals and grit and well you know the name of the show…what was your favorite? What do you want to see more of?

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!

Subscribe on iTunes

Subscribe on Play

Listen on Spotify

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

Episode 19: Grit: Resilience and Healing After Trauma with Shannon Moroney

EPISODE 19:

Grit: Resilience and Healing After Trauma with Shannon Moroney

SHOW NOTES

Imagine being 30, thriving, living your BEST life, and one simple knock at the door changing EVERYTHING.

Shannon Moroney is the author of Through the Glass, her personal story filled with love, loss, violence, pain, empowerment, and growth.

We ask the question, can love be erased by behavior? The trauma and aftermath of Shannon’s first husband's violent crimes lead to nuanced discussions on grief and support.

Shannon calls her story "unique, not unrelatable”. (There are millions of people in prison, so why are we considering the pain and trauma of the loved ones on the outside?)

I hope this episode challenges you to consider how you’re supporting your friends and family through a crisis. Are you listening? Find the Words is Shannon’s greeting card line, which she designed specifically to help you say the right things—or, more importantly, not say the wrong things.

From victim to empowered, Shannon chose her happiness and saved her soul. She now works toward achieving restorative justice as a victim advocate and as a private practice trauma therapist.

What would you do when the unthinkable happens? Let Shannon Moroney inspire you!

WHAT’S INSIDE:

A story of love, loss, violence, pain, empowerment, and growth.
What should you say to your loved ones in crisis?
The other side of the justice system, loved ones on the ‘outside’.
What is restorative justice?
Moving through trauma toward soul saving happiness.

Can you believe the strength and GRIT in Shannon?! She offers some great advice on how to support loved ones in crisis. How do you lend your listening ear? Or if you’ve been there, what has been the best support YOU’VE received?

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!

Subscribe on iTunes

Subscribe on Play

Listen on Spotify

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