Why Every High Performer Needs Silence and Solitude | with host Emily Duncan

In this solo episode, I’m sharing the six subtle habits that I’ve seen across every high performer I’ve ever met — the people who not only rise to the top, but stay there. These aren’t the big, flashy routines or five-figure mastermind secrets; they’re the micro behaviors that create massive separation over time.   These are the daily moves that make you magnetic, respected, and unstoppable. I’m also breaking down how to increase your risk tolerance, why structure equals freedom, and how your energy can influence every space you walk into.   If you’re serious about embodying excellence in your career, your fitness, or your relationships , this one’s a masterclass in becoming the kind of person who simply wins differently.   We dig into Six subtle habits shared by the world’s top performers Why “structure is freedom” and how to create it in your day The link between discomfort and growth (and how to train it) Closing the gap between idea and action, and why overthinking kills momentum The power of personal presentation and energetic influence Why risk tolerance builds self-trust, and how to cultivate it • • The difference between high performance that lasts and high performance that burns out

In this solo episode, I’m breaking down the micro shifts that have created the biggest changes in my fitness, beauty, and lifestyle over the last few years. These are the small, sustainable upgrades that make your life feel more intentional, more aligned, and more you, no massive overhaul required.   If you’ve been craving a reset without burning your entire life down to start over…this one’s for you.   What You’ll Hear in This Episode: My top “micro shifts” in fitness, health, beauty, fashion, organization, scheduling, and productivity that changed everything How a daily morning walk became my most sacred practice The shift from training fasted to fueling smarter for performance and recovery Why I’m spending more time at maintenance (and what that’s done for my physique + hormones) The gut protocol that changed my digestion, skin, and energy How breathwork replaced meditation in my morning routine My favorite beauty rituals right now — from hair oiling to brow lamination and cream products My top productivity and scheduling hacks as an ADHD entrepreneur   Great news, all of these are SUPER simple and can be incorporated into any routine, any time Fitness, health, and holistic wellness for $22/month   Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out).   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!   Follow me on Instagram   Follow EMBody Radio on Instagram   Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

In today’s episode of EMBody Radio, I sit down with Scarlett Leung — a powerhouse operator and entrepreneur who has scaled businesses from scratch to over $600 million in revenue. Scarlett brings a rare balance of creative vision and business logic, and in this conversation we break down the real skills and mindset shifts required to build at the highest levels. We dig into what it actually takes to grow a company beyond the startup phase, the realities of leadership, and why blending creativity with discipline is the ultimate entrepreneurial advantage. Whether you’re just starting your journey or scaling past 7+ figures, this episode will light a fire under you. What You’ll Hear in This Episode: Scarlett’s journey from CPA to scaling businesses to $600M+ in revenue The hardest transitions in growth: why the leap from $500M to $1B is the steepest The essential business/logical skills every entrepreneur should cultivate (finance, ops, HR, ecom) Why creative intuition is equally critical, and how Scarlett balances both sides The danger of staying loyal to team members who can’t scale with the business How to hire and assess talent at each stage of growth The role of grit, adaptability, and willingness to learn in long-term success Cross-functional leadership: why marketing, supply chain, and finance must all communicate Scarlett’s reflections on community, connection, and creating opportunities for collaboration Why You Should Listen Think like a $600M operator — learn what separates hobbyist entrepreneurs from leaders who scale into the hundreds of millions. Spot your own ceiling — understand when you might be the bottleneck, and how to bring in the right people to take your business higher. Balance logic with creativity — discover why finance, ops, and HR matter just as much as vision, innovation, and connection. Pretty Tasty IG Scarlett’s IG 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 Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). 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. Follow me on Instagram Follow EMBody Radio on Instagram

In this solo episode, I get real about mediocrity… why it’s sneaky, why it sounds like a “reasonable compromise,” and how it steals your future. I break down the Excellence Spectrum (below average → average/baseline → excellence), show you how to spot self-negotiation in real time, and give you practical tools to “negotiate up,” set standards and boundaries, and run the Excellence Equation: (standards + consistency + integrity), over time. We’ll rate core life areas (fitness, career/finances, relationships, spiritual health), pick one standard to raise this week, and use micro-upgrades to create macro transformation. If you’re ready to stop tolerating average and become magnetic to excellence, this one’s for you. Download, share, and let’s raise the bar today.   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 Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). 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. Follow me on Instagram Follow EMBody Radio on Instagram

Today I’m breaking down why a silence and solitude practice is essential in a world drowning in inputs. If you’ve been feeling overwhelmed, confused, and unclear trying to navigate everyone else’s opinions, constantly scrolling, or defaulting to what you’re “supposed to” think and do, this one’s for you.   I walk you through how I structure true silence (no music, no phone, no podcasts), my favorite timing windows, and a simple way to use inquiry prompts so you’re not just “sitting there,” you’re actually sharpening discernment. We talk about starting small, embracing pauses, being okay leaving without a final answer, and learning to balance emotion with logic so you can find your truth instead of rushing to the most convenient conclusion.   You’ll leave with a practical framework to follow the thread with curiosity, regulate your inner world, and move through life more solid and self-led…online and IRL. Download, share with a friend, and let’s build the kind of focus that actually moves your life forward.   Fitness, health, and holistic wellness for $22/month   Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out).   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!   Follow me on Instagram   Follow EMBody Radio on Instagram   Shop CURED NUTRITION CBD/Hemp wellness products with code EMILY.

In this episode, I sit down with Krista Williams from the Almost 30 podcast, and we go deep on the conversations most people avoid… the truth about female friendships, the power of radical accountability, and the process of finding your own spiritual connection outside of labels and dogma.   We explore: How to navigate friendship breakups with honesty and integrity. Why women need permission to have preferences in their relationships. The difference between “my truth” vs. “the truth,” and how language can heal or harm. Reclaiming spirituality after losing connection to religion. Radical accountability as the most empowering practice in relationships and life.   If you’ve ever struggled with misaligned friendships, questioned your spiritual path, or wanted to step deeper into your personal power, this conversation is going to land. Download, subscribe, and share with the women in your life who are on this journey with you. Krista’s IG Almost 30 Podcast 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 Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). 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. Follow me on Instagram Follow EMBody Radio on Instagram

In today’s episode, I’m diving into a topic that has changed both my personal life and my performance as a high-achieving woman: self-compassion as a tool for high performance. I used to believe that being relentlessly hard on myself was the only way to succeed. But over time (and through conversations with brilliant minds like Dr. Karin Nordin), I’ve learned that self-compassion is not weakness. It’s not laziness. It’s one of the most powerful performance tools you can have in your arsenal. Inside this episode, I break down: Why self-criticism fails long-term and how it sabotages performance. The three psychological components of self-compassion and how to actually use them. The paradox of failure: why avoiding failure keeps you from success. How pairing compassion with accountability accelerates growth. My personal journaling framework that blends honesty, compassion, and radical accountability. If you’ve ever thought “compassion is soft” or worried it would make you lazy, this episode will challenge everything you’ve believed about performance. By the end, you’ll see why self-compassion is a non-negotiable in your high-performance tool belt. Download, subscribe, and share this episode with your ambitious besties, because the more we learn to fail forward with compassion, the further we’ll go. 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! Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). 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. Follow me on Instagram Follow EMBody Radio on Instagram

In this episode of EMBody Radio, I sit down with Jordan Shallow… chiropractor, strength coach, powerlifter, educator, and founder of Pre-Script (and an industry OG, let’s be honest) for a raw and wide-ranging conversation on fitness, mindset, and navigating life in the digital age. Jordan opens up about the disconnect that almost ended his career, the lessons from living out of his car and traveling the world teaching seminars, and why so many creators are losing touch with the real reason we train. Together, we dive into the traps of social media, the “mind virus” of entrepreneurship, and the importance of building real-world receipts before trying to scale online. If you’ve ever felt the pressure of curating an online persona, struggled with detachment from your mission, or wondered how to ground yourself in a chaotic world, this episode will hit home. You’ll learn: Why your story has to match your lived experience (or life will force a correction). How social media warps reward systems, and how to stay anchored in real results. Why Jordan says the key to longevity in fitness is to “be famous in your hometown.” The danger of getting lost in self-help culture instead of living life. How freedom, risk, and “being dumb enough to keep going” shaped Jordan’s journey. Whether you’re a fitness professional, content creator, or someone striving for personal excellence, this episode will challenge the way you see growth, resilience, and success. Jordan's Instagram 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 Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). 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. Follow me on Instagram Follow EMBody Radio on Instagram

Are you unknowingly blocking the very blessings you’ve been asking for? Today we’re getting personal and we’re getting spiritual. From spiritual surrender to personal responsibility, we’re covering: What happens when we say we’re ready for the next level, but our habits, behaviors, or fears tell a different story The real-life costs of your prayers being answered Why manifestation culture often misses the mark (and what to ask instead) Lessons from wealth mismanagement, intimate partnership, and health challenges How to become the person who can hold and multiply the things you ask for What my own spiritual journey has taught me about co-creating with God (or whatever higher power resonates for you) If you’re in a season of becoming… if you're praying, visualizing, and wondering why it’s not showing up yet, this episode is your mirror. Journal Prompt: What would being ready (mentally, emotionally, spiritually) to receive your prayers actually look 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 Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). 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. Follow me on Instagram Follow EMBody Radio on Instagram  

Dr. Stephanie Venn-Watson is back on the show, and this time, we’re going deep into the science of longevity. In this episode, we unpack the groundbreaking research behind C15:0, the first essential fatty acid discovered in over 90 years, and how it’s shifting everything we thought we knew about saturated fats, aging, and living longer well. We also talk about the launch of her new book, The Longevity Nutrient, and why this unassuming molecule might be the key to unlocking healthier aging, better mitochondrial function, deeper sleep, appetite regulation, and even improved dopamine levels. We break down: What C15 is (and why it matters) The difference between lifespan and health span Longevity molecules like rapamycin, metformin, and why C15 may outperform both The longevity regulating pathway and what it means for your future The real story behind saturated fats and how cellular fragility may be the result of decades of dietary misinformation Why you might feel calmer, more satiated, and more energized within weeks of taking C15 If you're a biohacker, wellness lover, or just someone who wants to live better for longer—this episode is a must-listen. Dr. Steph's new book, The Longevity Nutrient Dr. Steph's first episode on EMBody Radio Use code EMILY for a discount on your first order of Fatty15 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! Fitness, health, and holistic wellness for $22/month Interested in a luxury 1:1 online health coaching experience? Look no further than FENIX ATHLETICA, where we fuse science and soul for life-long transformation (inside AND out). 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. Follow me on Instagram Follow EMBody Radio on Instagram