EMBody Radio
Emily Duncan
Growing as intellectuals, athletes, and human beings.
- 31 minutes 50 secondsReconnecting With Your Body After Burnout, Shame, and Disconnection | with host Emily Duncan
In this episode, I'm talking to high-performing women who feel disconnected from their bodies… not just physically, but energetically and emotionally too.
If you've gone months or years avoiding mirrors and photos, skipping workouts, ignoring hunger or fatigue cues, hiding in your clothes, or outsourcing your worth to the scale, this episode is for you. You're not broken, but you are checked out. And it's time to check back in.
I walk you through a four-phase reconnection framework designed to help you gently and powerfully rebuild trust with your body without guilt, shame, or extreme overcorrection. This is about moving away from punishment and into partnership.
I want you to become the woman who doesn't just look good, but actually feels good in her skin again.
We talk about honesty without shame, why performative discipline keeps women stuck, how to rebuild safety through pace and structure, why micro-commitments matter more than massive overhauls, and how reclaiming your personal standards is the key to lasting confidence and embodiment.
This episode is an invitation to reconnect, not by going backward, but by doing it better this time.
In this episode, I cover:
- Why high-performing women disconnect from their bodies
- Honesty without shame vs guilt spirals
- Compassion and accountability
- Performative discipline vs embodied discipline
- Pace, ramping, and evaluation for sustainable change
- Why extreme resets and challenges fail
- Micro-commitments and rebuilding self-trust
- Reclaiming personal standards without punishment
- Choice points and self-leadership
- Moving from punishment to partnership with your body
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
Fitness, health, and holistic wellness for $22/month
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
27 January 2026, 10:00 am - 57 minutes 21 secondsRediscovering Your Inner Bad-Ass | with host Emily Duncan
In this episode, I'm talking directly to the woman who feels like she's lost herself somewhere along the way.
If you've gone through a "soft girl era," burnout, or a season where rest quietly turned into stagnation… this conversation is for you. I unpack how high-performing women often overcorrect when they're exhausted, and how that pendulum swing can disconnect us from our drive, fire, and identity.
I walk through the exact mental frameworks, identity questions, and personal audits I used to reconnect with my inner badass, without swinging back into hustle, burnout, or self-punishment.
We talk about why excellence is earned, why balance is often the wrong goal, how to use strategic imbalance, and why wanting more does not make you vain, selfish, or wrong.
This episode is an invitation to stop shrinking, stop numbing, and stop pretending you don't want the life you actually want, and to start living in alignment with the woman you know you're meant to be.
In this episode, we cover:
- Why "soft girl era" can become a trap for high-performing women
- How burnout makes shrinking feel attractive
- The difference between rest and self-abandonment
- Why excellence is not an accident, it's lived
- How identity (not motivation) drives lasting change
- Using strategic imbalance instead of chasing balance
- Being productively self-critical without shame
- Why guilt around wanting more blocks growth
- How to ruthlessly protect your vision and desires
- Reconnecting with ambition, standards, and self-trust
If this episode resonates, share it with a woman who's ready to stop playing small and start becoming "her" again.
Fitness, health, and holistic wellness for $22/month
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
20 January 2026, 10:00 am - 38 minutes 22 secondsWhy High-Performing Women Struggle With Their Body (and How to Fix It) | with host Emily Duncan
In this episode, I'm talking directly to high-performing women who feel like their body is the one area of life that won't fall into place, no matter how disciplined or successful they are everywhere else.
I see this pattern constantly: women who are crushing it in their careers, relationships, and personal standards, yet feel deep internal shame because their body doesn't reflect the level of excellence they hold themselves to. And the truth is — this isn't about laziness, lack of discipline, or "not wanting it badly enough."
In this episode, I break down why high-achieving women so often struggle with fat loss and body composition, even when they're doing "all the right things," and what actually needs to change to fix it.
We talk about metabolic adaptation from chronic under-eating, why effort without strategy backfires, how all-or-nothing thinking keeps women stuck, why your old fitness tools stop working as your life grows, and what it really means to reconnect with your body in a way that supports long-term performance.
This is about moving out of punishment and into partnership with your body — and building a fitness identity that matches the standards you already live by everywhere else.
In this episode, I cover:
- Why high-performing women often feel disconnected from their bodies
- Chronic under-eating, metabolic adaptation, and stalled fat loss
- Why strategy beats brute force in fitness
- All-or-nothing thinking and how it sabotages consistency
- Outgrowing old fitness tools as life responsibilities increase
- Nervous system regulation vs. performance avoidance
- What embodied self-leadership in fitness actually looks like
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
Fitness, health, and holistic wellness for $22/month
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
13 January 2026, 10:00 am - 1 hour 19 minutesDiscipline Over Motivation: How High Performers Build Sustainable Success with Lacey Newman
In this episode, I sit down with Lacey Newman for a grounded, honest conversation about what actually creates long-term success — in business, leadership, and life.
We talk about discipline versus motivation, identity-based standards, and why so many high performers burn out chasing short-term wins instead of building something sustainable. Lacey shares her experience as a real estate professional, coach, speaker, and TV host, and how her definition of success has evolved as she's grown personally and professionally.
This conversation is especially for anyone who feels tired of hustle culture but also knows they're meant for more — and wants to build a life that feels aligned, disciplined, and deeply fulfilling.
In this episode, we cover:
- Why discipline beats motivation every time
- Identity and standards as the foundation of success
- Building consistency without burning out
- Leadership, responsibility, and self-trust
- Creating a life you don't need to escape from
Lacey is a real estate professional, coach, speaker, and TV host who has built her career around leadership, discipline, and long-term thinking. What I really respect about Lacey is that she doesn't sell motivation or hustle for hustle's sake: she talks about responsibility, standards, and becoming the kind of person who can actually sustain success.
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
Fitness, health, and holistic wellness for $22/month
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
6 January 2026, 10:00 am - 42 minutes 11 secondsThe Cost of Staying the Same That You Don't Even Know You're Paying: Why Playing It Safe Is Holding You Back | with host Emily Duncan
Most people don't fail. They don't crash and burn. They just stay the same without ever fully realizing it.
In this end-of-year solo episode, I'm unpacking something most people don't want to look at: the hidden cost of staying exactly where you are, and why so many of us think we're changing while unconsciously playing it safe.
We talk about the difference between performing change and embodying it, why setting goals alone doesn't actually transform your life, and how loyalty to a familiar identity can quietly keep you stuck for years.
If you've been telling yourself:
- "I'll change when things slow down,"
- "I just need to feel ready," or
- "It's not that bad,"
this episode is your invitation to pause and get radically honest.
Because staying the same isn't neutral. It's already costing you: in energy, self-trust, and time.
And the only real question is whether you're willing to stop confusing intention with transformation.
This Episode Is For You If:
- You set goals every year but feel like nothing really shifts
- You're "doing the work" but still playing small or safe
- You're high-functioning, successful on paper, but internally restless
- You're ready to stop negotiating with yourself and raise your standards
Fitness, health, and holistic wellness for $22/month
LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don't. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase!
30 December 2025, 10:00 am - 1 hour 15 secondsWhy Nutrition Dogma Is Failing You: Protein, Plants, and Eating for Lasting Health | Dr. Sarah Ballantyne and Emily Duncan
In this episode, I'm joined by the incredible Dr. Sarah Ballantyne for one of the most grounded, science-driven conversations I've had about nutrition in a long time.
We talk about why diet culture keeps swinging between extremes, how nutrient density gets lost in food ideology, and what actually matters when it comes to protein, plants, gut health, and long-term health outcomes. Sarah breaks down why restrictive frameworks often backfire, how to evaluate food quality without fear, and what the research really says, not what performs best on social media.
This conversation is for anyone who wants to eat in a way that supports performance, longevity, and metabolic health without turning food into a moral identity.
We cover:
- Why nutrient density matters more than diet labels
- The dangers of nutrition dogma and "one right way" thinking
- Protein needs, plant foods, and dietary diversity
- Gut health, fiber, and microbial resilience
- How to evaluate nutrition advice critically
- Moving from restriction to sufficiency
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
Fitness, health, and holistic wellness for $22/month
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
23 December 2025, 10:00 am - 44 minutes 37 secondsHow I Reached Every Goal on My Vision Board This Year - Your 2026 Goal Setting Blueprint | with host Emily Duncan
This episode is a full end-of-year reflection and a practical blueprint for setting goals you actually complete. I'm sharing the exact shifts I made that helped me reach every major goal I set this year, feel more like myself again, close the loop on my goals, and build momentum without the scattered energy.
I also give you the framework I'm using going into 2026: how I narrowed my goals down, increased focus and depth (instead of novelty), tightened my routines and boundaries, and invested in support early rather than waiting until I was in "red alert."
And yes, there's a mini life update in here too: a record month in business, and the story of Chris and me getting ENGAGED!!
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
Fitness, health, and holistic wellness for $22/month
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
16 December 2025, 10:00 am - 1 hour 1 minuteHealing Attachment Styles - Rewiring Your Relationships, Core Wounds, and Emotional Patterns | with Thais Gibson and Emily Duncan
In this episode, I sat down with Thais Gibson, the founder of The Personal Development School and a true pioneer in attachment healing.
We broke down the science behind anxious, avoidant, fearful, and secure attachment — what each one looks like, how it's formed, and how to heal and reprogram those patterns using neuroplasticity.
We talked about how your attachment style is actually your relationship to yourself first, not just how you show up in love — and how to finally meet your own needs instead of chasing people to meet them for you.
This is one of those episodes you'll want to take notes on — it's loaded with practical tools, from how to stop refeeding old wounds to how to build emotional safety within your nervous system.
You'll hear us dive into:
- What attachment theory really means and why you aren't born with a style — it's conditioned.
- The six pillars of Integrated Attachment Theory.
- How to identify and rewire your core wounds through repetition and emotion.
- The real difference between self-soothing and self-numbing.
- The unique "superpowers" of each insecure attachment style.
- Tangible 21-day practices to start creating security from the inside out.
Take the Attachment Style Quiz
Fitness, health, and holistic wellness for $22/month
LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don't. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase!
25 November 2025, 10:00 am - 1 hour 45 minutesHaving a Boyfriend is "Embarassing" Now? Unpacking Partnership | with Emily Duncan and Chris Beal
In this tandem episode, I'm unpacking a question posed by the viral Vogue article: "Is having a boyfriend embarrassing now?"
We'll talk about the cultural shift that's made women feel like being in a healthy relationship somehow makes you weaker, less independent, or less "girlboss." I share how I've seen internet feminism swing too far into performative man-hating, why that still feels like centering men, and how to reclaim power, partnership, and sovereignty at the same time.
I also open up about what it's looked like in my own life — from losing myself in unhealthy relationships, to re-rootingwho I am, and now finding myself in a relationship that's healthy, supportive, and expansive.
This is a conversation about nuance, leadership, and emotional maturity, and about learning to build a life that's self-led and open to love if you want to pursue partnership.
You'll hear:
- Why "decentering men" still secretly centers them
- How social media's "soft hate" toward partnership keeps women disconnected
- The difference between self-abandonment and healthy interdependence
- What true feminine sovereignty looks like inside a relationship
- How to build your identity so partnership is additive, not definitive
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
Fitness, health, and holistic wellness for $22/month
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
18 November 2025, 10:00 am - 44 minutes 52 secondsEmbodied Identity: The Difference Between Looking Hot and Being "Her" | with host Emily Duncan
In this solo, I dig into the real difference between looking hot and "being her": the woman whose inner world and outer world actually match.
I share why "aesthetic integrity" matters, how to spot performative confidence vs. the grounded kind, and what energetic congruence looks like in everyday choices (fitness, relationships, business, faith).
You'll hear the three pillars I use to build embodied confidence, and practical prompts you can steal this week to move from performing to becoming.
We dive into:
- The unpopular truth of living in a visual (and yes, aesthetic) world, and how to make that work for you (not against you).
- Aesthetic Integrity vs. "costumes": aligning how you present with who you really are.
- Energetic Congruence: why confidence = energy meeting your standards (not just your feed).
- Embodied Identity: acting like the woman you say you are before the world sees it.
- Simple prompts to collapse the gap between pretending and becoming, starting today.
If this lands, share it with a bestie and tell me one thing you're doing this week from embodied confidence, not performance.
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
Fitness, health, and holistic wellness for $22/month
For the high-achieving hot girls that want to recover better, support glowier skin, and promote longevity through better cellular health, get 20% off your first order of Mitopure and make wellness easier than ever.
11 November 2025, 10:00 am - 45 minutes 28 secondsReal Things I Struggle with as a High Performing Woman | with Emily Duncan
It's been a while since we had a good, old-fashioned, heart to heart. Today I'm sitting down and sharing an unfiltered list of things I struggle with day-to-day as a high performing women who genuinely wants to do, be, and have everything she can in life.
From professional struggles to questioning my own femininity amidst ever-changing cultural narratives, I hope that in me ripping the lid off my own challenges, it gives you some grace and company in your own.
Fitness, health, and holistic wellness for $22/month
LMNT is LMNT is a DELICIOUS, science-based electrolyte drink mix with everything you need and nothing you don't. No sugar. No coloring. No artificial ingredients. No gluten. No fillers. No BS. Head to drinklmnt.com/emdunc to get a FREE variety pack with your purchase!
4 November 2025, 10:00 am - More Episodes? Get the App