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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!

Mentioned In This Episode:
Registration is now open for the Membership Experience
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!

Send us a text

We should all be millionaires. I mean, why the hell not?

Rachel Rodgers is a self-proclaimed "keep it real, ornery biotch" and the bestselling author behind We Should All Be Millionaires and Future Millionaire. Her work flips the script on everything you’ve been taught about money, especially if you grew up thinking wealth was for them, not you.

"You can have reasons or you can have results." Rachel doesn’t just say it—she lives it. Her first book serves as a reality check to all the tired, limiting beliefs we carry. It's not about grinding harder. It's about taking bold risks and refusing to play small just to keep others comfortable.

She breaks down the difference between broke boo and rich boo energy. Spoiler: if you’re exhausted, resentful, and trying to do it all alone, you’re not in the zone to build real wealth. Ask for help. Expand. Expect more.

Need ideas to earn more? Train your brain to look for open doors, not dead ends. Think assessments, side hustles, and monetizing your natural skills. What does rich look like for you?

Her latest book, Future Millionaire, is a Gen Z money playbook for making wealth inevitable. A job isn’t the goal. Freedom is. Entrepreneurship, investments, and side gigs—they’re all part of your toolkit now.

And yes, she’s got 100 legit money-making ideas to prove it.

Don’t miss the full episode. It might just be the mindset shift you didn’t know you needed.

What’s Inside:

• The surprising truth: Working hard will not make you rich.
• How thinking you're broke might be your most expensive habit.
• Why Women and marginalized people need to think bigger, not smaller
• Build wealth and still save your sanity, soul, and your Starbucks.
• Why Gen Z might save us all.

You. Yeah, YOU! Don’t close the book on those money-making dreams. Did Rachel give you any ideas today for some unfound income? Let me know on Insta!

Mentioned In This Episode:
Future Millionaire
You can become a millionaire!
Registration is now open for the Membership Experience
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!

Send us a text

Timing is everything—and I’m offering this special episode replay just in time to access Stu McLaren’s free course.

Ever heard of reverse tithing? Traditional tithing means giving away 10% of your income. But what if you made so much, you could flip that—keep 10% and give away 90%?

That’s the wild idea my friend and business coach Stu McLaren explores. He believes success should fuel something bigger than yourself—a cause that lights you up.

Sounds crazy, right? Who gives away 90%? Stu isn’t saying live in a shack. He says, Picture your dream life, price it out, then 10x that number. That’s the kind of impact you could have and still live well.

Stu’s specialty? Helping people launch and grow profitable membership sites. He’s a recurring revenue wizard—and says financial peace creates space for generosity. When you’re scrambling month to month, you hoard. When revenue is stable, you give freely.

Success isn’t about nonstop hustle. Stu breaks down the difference between hustle and grit. Grit is staying in the game long-term. Not sacrificing your family, but building a life that lifts them.

Stu didn’t start out this way. He shares his journey—how building schools in Kenya with his nonprofit, Village Impact, changed him. And he tells the powerful story of The Secret Billionaire. (Definitely look up the video he mentions.)

If the idea of making so much you can give most of it away fires you up, here’s what successful people do:

• Feed your mind with big ideas and bold insights.
• Surround yourself with people who elevate your vision.

Timing is everything—and Stu’s free membership workshop is about to go live. Don’t miss this. It changed my life.

What’s Inside:

• How recurring revenue creates financial certainty.
• Does anxiety prevent generosity?
• The skinny on Hustle vs. Grit.
• Stu McLaren’s free workshop for creating a membership business.

What is “riching” right to you? Buying the most expensive bag OR being so stinking rich you can give away more money than you keep? Changing the world and your life. Look, that could be you. I brought back this special repeat so that you can join in on Stu’s free workshop, The Membership Experience. If you could capitalize on recurring revenue, what kind of business would you start? Let me know on Insta!

Mentioned In This Episode:
Registration is now open for the Membership Experience
Leave me a voice note on Speak Pipe!
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan

Send us a text

You know those “tell-all” episodes from every trashy-but-addicting reality show? This is like that—but with way less drama (I mean WAY less) and about double the health tips and advice.

Join me as a fly on the wall for this pre-recorded book club where I chat about my bestselling book Healthy as Fck* (aka Ditch the Diet in the U.S.) and answer reader questions.

[You can catch all the visuals on my YouTube channel—but please don’t judge. It’s still rocking that circa-2015 vibe.]

This book came out in 2019, and let’s just say…2025 me has some updates. I’d ditch gender exclusivity (men wanna get healthy too, shocker!), call out the media’s influence way more, and—hot topic alert—I’d definitely mention Ozempic.

Readers brought the heat with their questions—like how to deal with the Girl Scout Cookie Dilemma, late-night binge eating, and the all-too-relatable Menstrual Fck-Its.

Struggling with inertia? Clinical fatigue? Negative self-talk? No motivation to meal prep? (Etcetera, etcetera.) You’ll hear me say this a lot:
Make it smaller. Make it something. Push yourself in the right direction.

At the heart of all this magic (cough, science) is the Effort-to-Results Ratio.
Got a long way to go to your dream bod?
Got 10 pounds left?
Just wanna give the bare minimum and still feel good?
All of that counts. The key is making peace with the body you have and the effort you’re willing to give.

It all boils down to simple positivity, small rewards, and making your goals more enjoyable. Music? Podcasts? Girly movies? Trash TV? A good book? Candle-lit bath?

Whatever feels right is right—for you.
That’s the inner work that leads to the outer work.

What’s Inside:

• The real deal on cravings, cookies, and late-night eating.
• Why “effort-to-results” is the ratio to remember.
• Making peace with your body and your motivation level.
• What I’d change in the book today (hello, Ozempic + media influence).

When I wrote this book, I meant every word—and I still do. But with time comes even more clarity, new conversations, and a few hot topics I had to touch on. Got a question I didn’t cover? Let me know on Insta!

Mentioned In This Episode:

Episode 51: Building Muscle On A Plant Based Diet with Nimai Delgado
Join the Masters of Fitness Awesomeness
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan

Send us a text

Buckle up (or should I say wrap it up?). This one is triggering but fascinating…if you can handle it.

Roland Cochran, an expert in porn and sex addiction, has lived this battle. He got caught cheating on his wife, but the problem started long before that. By 11, he already felt addicted to porn.

This addiction occurs when dopaminergic practices take over, chasing focus and motivation until the world stops.

The problem with our culture, according to Roland, is that we are porn and sex-obsessed, especially men. “Male culture says men like sex, we like looking at women, and we get to do it.”

1 in 4 Google searches is for adult material. And it’s only getting worse. Roland describes an insane update in the world of AI, where people now have unprecedented control over imaginary sex fantasies.

So if it’s so common, how do you know when you’re out of control? Ask these three questions: Is there consent? Are you lying or hiding life-altering information? Is this sustainable?

The message is everywhere: success equals sex. Every music video shows a powerful man surrounded by beautiful women. Ads use sexuality to sell everything from cars to cologne.

Roland pleads for a fight to humanize people.

So what if this is you or someone you know? Roland's advice is to recognize the problem. Get scared, come clean and seek therapeutic disclosure with a certified sex addiction therapist.

As for our teenage boys, are they destined for a world of all or nothing? Sex obsession or bust? This affects 18% of men. The reality is we need to talk about it and normalize the conversation.

Desire is normal—but this goes way beyond an orgasm.

What’s Inside:

• Three questions to know you’re out of control
• How to raise boys to have a healthy relationship with porn and sex
• How to approach a porn and sex addiction with your partner
• The real danger behind porn use

It could not have been just me but I was cringing left and right. It’s hard to feel bad for men who get pleasure from objectifying women, especially successful men. And what about no safe use of porn? I feel like I need a more sex-positive take. Let me know on Insta!

Mentioned In This Episode:
Sex Addiction Recovery Group (@thesuccessfuladdict) on Instagram
Join the Masters of Fitness Awesomeness
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan

Send us a text

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!

Mentioned In This Episode:
Vegan Family Kitchen
Books - Vegan Family Kitchen
Join the Masters of Fitness Awesomeness
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan

Send us a text

Here’s the deal: most of us—especially women—have been raised to believe that more is better. More offers, more content, more hustle. But I’ve learned firsthand that when it comes to scaling a business, less is often the power move.

In this interview I did with Woman Owned, I’m sharing the real talk on how cutting back, simplifying, and even letting go of things I loved in my business led to massive growth. I’m talking about the exact eliminations and scale-backs I’ve made over the years that helped me go from teaching fitness classes for 100 bucks a pop to running a million-dollar online health empire.

I’ll walk you through the mindset shifts, the hard decisions, and the “subtraction strategy” that helped me make quantum leaps in my business—and my life.

If you’re feeling stuck or stretched thin, this episode might be your permission slip to do less—and grow more.

What’s Inside:

• The #1 skill I had to master to build my business.
• How ditching a thriving PT business helped me 10x my revenue.
• Why narrowing my niche felt like a loss—but changed everything.
• How staying tight with past clients and employers paid off.
• Why I stepped back from client work to lead a powerhouse team.

If you are a woman entrepreneur, I highly recommend Eleanor’s show. And if you are also ready to make change, let go of your old life to create a new one…join us with the Masters of Fitness Awesomeness! What do you have to lose? Let me know on Insta!

Mentioned In This Episode:
Woman Owned: The Growth Podcast for Women Entrepreneurs
Masters Of Fitness Awesomeness
Fit Feels Good
New York Retreat

Send us a text

You might remember today’s guest, Amanda Jefferson, a digital clutter expert. I hired her a while back to tackle my own digital chaos, and let me tell you, it was a game changer.

Amanda’s here to help us navigate our digital lives in today’s fast-paced world, encouraging us to get intentional about our digital spaces.

The digital landscape can feel overwhelming, like being a goalie in a game with a score of 1,000 to 1—so how do you reclaim control?

Amanda suggests apps like CleanerKit to declutter your photo library (seriously, you don’t need 50 photos of your kid covered in spaghetti sauce from last night).

She also recommends gamifying digital organization—set a timer for a power hour, and once you’re in the zone, you’ll be amazed at how quickly it all gets done.

What about the constant flood of media at our fingertips? It can feel like a horror show. Amanda suggests culling your feeds—if certain news sources or people make you feel anxious or terrible, unfollow them. Your peace of mind is worth it!

We all know how tempting it is to reach for our phones constantly, and yes, we’ve all seen those 8-hour screen time notifications. But Amanda reminds us: not all screen time is bad. It’s not about avoiding your phone altogether; it’s about finding ways to control it rather than letting it control you.

Towards the end of the episode, we share some of our favorite apps and digital tools that make the most of the digital age—like Day 1 Journaling, WhatsApp, the iPhone Reminders app, and ChatGPT.

The best part? You can start improving your digital space today. What’s driving you crazy? Identify it, set a timer, and start taking action!

What’s Inside:

• Navigating your digital life in today's world.
• What apps you need to delete NOW
• A Type A, organization lovers dream
• Apps for improving your digital experience.

We often don’t realize how much digital clutter piles up and weighs us down. Try some of Amanda’s tips—whether it’s reevaluating your social feeds or finally deleting those duplicate photos. What’s been driving you crazy? It’s time to let it go! Let me know on Insta!

Mentioned In This Episode:

Amanda on YouTube
Get It Done Club 2.0 - tons of new perks
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Join the Masters of Fitness Awesomeness
Goals, Grit and some Woo Woo Shit with Oonagh Duncan