Life With Danni Duncan

In the last 13 months, I’ve had my fourth baby.  I attempted to run a marathon but only got through 30km because I was so anemic. Turns out I had bowel cancer and didn’t realise it. Since then, I’ve had bowel surgery and three months of chemotherapy. And now… I’m doing HYROX. (With my husband who had a portion of his lung removed a year ago). If that’s not encouragement that you can do ANYTHING, then I don’t know what is. I’m not built any differently to you so let this inspire you to see what could be possible for you… If only you knew. Mums, if you want to make sure that your toddlers are getting the good stuff in their milk - we’re talking whole milk not skim, no added sugars and no palm oil - make sure you check out Haven Toddler Milks. They have a full range of A2 Cow, Goat or Oat plant based toddler milks too so there’s something for every little tummy - and if you want a cheeky discount, make sure to use DANNI50 for 50% off your first single tin purchase. If you need a push to take control of your health - download my app FIT by Danni Duncan or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

Today you’ll meet Jackie, one of my incredible clients who’s just finished 12 weeks of private coaching with me. Her story isn’t about fat loss or fitting into jeans. It’s about what happens when life hits you with the kind of pain you never see coming… and you decide you don’t want to live like this anymore. After two heartbreaking miscarriages and a year she calls “the year from hell” Jackie hit rock bottom. Her mental health crumbled, her panic attacks took weeks to recover from, and she realised something had to change. I want this episode to  inspire you to take action and make changes in your life because there is more out there for you than you think. Try the Antipodes Supernatural SPF 50+ Ceramide Silk Facial Sunscreen - it’s made from 100% natural origin minerals and gives proper broad-spectrum protection. None of that “moisturiser with SPF sprinkled in” rubbish. Get 20% off with code DANNID20 at www.antipodesnature.com If you want to sign up to my next round of coaching, you can do so here. Reach out to me on IG @danni.duncan_ and let me know that you came from the poddy 💛

When I saw that Serena Williams was on Ozempic - I was shocked and honestly pretty upset. I don’t care what people do to their own bodies, it’s their choice. But it’s the messaging. My daughter Harper is obsessed with tennis. She knows who Serena is, and ironically we use her as an example for Harper to eat her veggies and dinner to get healthy and strong. So just what are we teaching our kids now? If one of the most decorated athletes needs a fat loss injection to feel “herself” again after having kids. What does that mean for the rest of us? If you’re on a fat loss journey and you’ve been thinking about ozempic - please DM me, I’m so happy to give you some free advice. Try the Antipodes Supernatural SPF 50+ Ceramide Silk Facial Sunscreen - it’s made from 100% natural origin minerals and gives proper broad-spectrum protection. None of that “moisturiser with SPF sprinkled in” rubbish. Get 20% off with code DANNID20 at www.antipodesnature.com If you need a push to take control of your health - download my app FIT by Danni Duncan or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

Cancer is becoming more frequent for people under the age of 40. You already know my story - a  fitness and nutrition coach who is SO specific about what goes in my body and yet I was diagnosed with stage 2 bowel cancer earlier this year. In July this year, Sami - a fit and healthy personal trainer who was diagnosed with stage four bowel cancer, and told by her doctors that she was inoperable. I wanted to get Sami on the podcast to share her own story, what her life was like before, the symptoms she experienced leading to her diagnosis, and her plan is to conquer cancer irrespective of what the doctors say.  This episode is important to listen to for a number of reasons, but if nothing else because Sami is an inspiration. The way she stays so grateful even when life throws sh*t at her… We could all learn something from her. Stick around to find out: What Sami’s life looked like before she was diagnosed (spoiler alert - she was living a healthy lifestyle) Why she chose chemotherapy even when people told her not to The mindset shift that keeps her pushing through everything The way she explained her cancer diagnosis to her young kids What Sami’s doing to make her body a place cancer can’t survive The shocking advice Danni’s oncologist gave me during chemo The first signs something was wrong… and how fast it escalated Why early detection for younger women needs to change The habits we’ve come to normalise that are making us sick What Sami wishes she’d done differently before her diagnosis Sami’s plan to fight, heal, and live to 90 If you want to support Sami head over to her IG @_sami_ or her PT studio @peachyfitbyronbay Mums, if you want to make sure that your toddlers are getting the good stuff in their milk - we’re talking whole milk not skim, no added sugars and no palm oil - make sure you check out Haven Toddler Milks. They have a full range of A2 Cow, Goat or Oat plant based toddler milks too so there’s something for every little tummy - and if you want a cheeky discount, make sure to use DANNI50 for 50% off your first single tin purchase. If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

In a world where bad news is so easy to consume, and we spend more time on our phones than we do moving our bodies or being with our loved ones.. It’s not surprising that our mental health is suffering. But did you know that moving your body for just 10 minutes a day can have a huge impact on your mental well being? Joining me on today’s episode is Sophie Scott, an Adjunct Professor at the University of Sydney, an award-winning broadcast journalist, as well as a TedX speaker. Sophie is passionate about mental health and movement so today we are chatting about just how much of a role movement and mindset can play in improving your wellbeing. You’ll hear: 0:00 - Sophie’s most controversial take on the wellness industry 5:15 - The cost being sedentary has on our mental health that nobody realises 7:51 - The research behind movement for mental health: how hard do you have to go to see the benefits? 10:35 - The Progress Principle and how 10 minutes a day might change everything for you 13:48 - Do different forms of exercise have different mental health benefits? 15:28 - How quickly does it take to see an improvement in your mental wellbeing when you start moving more? 16:51 - Most of us know movement will make us feel better.. So why don’t we do it? 19:05 - Why I was able to continue moving my body even through chemotherapy 20:51 - How can reframing the way we talk to ourselves make us happier AND more successful? 25:10 - The specific phrases and words we need to take out of our vocabulary if we want to improve our mental health 29:17 - The most important thing you can do if life gets in the way of progress 30:45 - Why we need to be careful what we say in front of kids - now more than ever 34:43 - Tips on getting non-sporty kids moving their bodies more and staying active 38:18 - What does the future of wellbeing look like? 42:29 - Sophie’s challenge: Try this for a week and see if it improves your mental health Want more of Sophie? Check out her IG @sophiescott2 or visit her website www.sophiescott.com If you need a push to take control of your health - download my app FIT by Danni Duncan or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

Yes, I really did find a pair of leopard print panties in my room. No, they weren’t mine. And yes, I asked EVERY woman in my life if they belonged to her. Write a comment wherever you listen and let me know if you believe him or not after listening… We’re also talking about a million other things like: Why a bag of chips nearly turned into the fight of the year The one thing I wear to bed that Chris swears is killing the mood A quickfire round of questions that you should all be asking your husbands 😂 … and SO much more If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

The food industry doesn’t care about your health. They just want your money. And unfortunately, most of us are too busy trying to keep our lives in order and keep falling prey to their marketing. But not you. Today I’m talking about the biggest health food lies going around as well as providing you with options that are way cheaper AND healthier.  You’ll find out: What to feed your kids for breakfast to help them focus better at school (and prevent the dreaded afternoon crashes) The 90 cent swap that actually has more protein than a $3 ‘high protein’ bliss ball Why your ‘organic’ produce might be worse for you than the normal option The reason why people still gain weight even when they switch to a healthier diet Exactly what I give my kids for snacks throughout the week (cheaper and better for them!) … and SO much more If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

Everyone thinks they know Bec Judd. But do they? She’s been judged on her weight forever, called a WAG, slammed for living in a “mansion in Brighton”… and yet she’s still here with four kids including twins and 20 years in the spotlight.  So how does she deal with it all?  Today Bec and I are chatting about the stuff you might not know about her: from the chaos of having twins, the trolling that made her turn off her IG comments for years, and how she actually keeps her marriage spicy after two decades with Chris. You’ll also hear: The biggest lie people believe still about her life The childhood food that still haunts her today (did you eat it too?) What she wishes she could tell all new mothers How she juggles a family of 6, working, running a business, exercising AND clean eating… Does she cook for the family? The one habit that stops her from being an a**hole to her kids What she secretly hates but does anyway The trick that finally gets her twins to listen (mums, you need to hear this one!) The comment she had to literally ban from Instagram How her twins “broke” her mum within two weeks… … and SO much more Want more of Bec? Head over to her IG @becjudd Watch the YouTube Version of the Podcast here. If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

Have you ever handed over the iPad just so you could have a moment in peace… and then wondered what it’s really doing to your kids? Are meltdowns actually coming about because of screen time? Or is it something deeper? Is two hours of “approved” screen time still too much? What’s happening to our kids’ brains when they can’t sit in the car without a device? And what damage are we doing long term if social media is raising our teenagers more than we are? This week I’m sitting down with psychologist Dr. Grace Hancock to talk about exactly that, and let me tell you… some of her answers shocked me. Stick around to find out: The link between screens, sleep and your child’s mood Why the hardest age for parents is also the most dangerous for kids What’s really going on when your child “loses it” after screen time The mistake most families make when trying to implement new screentime rules One small change you can make tonight that could change everything The future of technology and our kid’s mental health … and SO much more Want more of Dr. Grace Hancock? Find out more about working with her and her team at www.ghpsychology.com or visit Building Brains Sick of your skin flaring up for no reason? Try Antipodes’ Ceramide Soufflé and get 20% off with code DANNID20 at www.antipodesnature.com If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

I used to hate my body.I’d stand in the mirror, pick myself apart, and think if I could just get skinnier… THEN I’d finally be happy. Sound familiar? That way of thinking will never get you to where you want to be. It didn’t work for me as a ballet dancer in my 20s and it won’t work for you now. So if you want to learn how to become confident, healthy, secure in yourself AND look great as a byproduct of that work… Then this one’s for you. This is a sneak peek of what it’s like to work with me. If you want someone to help and hold you accountable, sign up for my Vitality Coaching Course here.  Or if you’re not ready for that just yet, you can download my app Fit by Danni Duncan to get access to all my workouts and recipes here. I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

Have you ever wanted to know how much other people really spend on kids’ birthdays? Well today we’re talking about it. And just when I thought this episode couldn’t get messier, Chris decided to tell me what he really thought about something… and I was NOT prepared for it.  Today’s episode is one of your guys absolute favourites: our series where my husband Chris, and I answer all of your most unfiltered, raunchy, spicy, nosy questions because who doesn’t love hearing about how other families and couples do things. If you want to ask a question for the next episode (we do these monthly!) send me a message over on IG @danni.duncan_ or Chris @chrisduncan7 💛 Some of the things we’re chatting about: - Mismatched sex drives… is once a week normal? - 45ert353 - Is your husband following ‘fitness influencers’ harmless or basically cheating? - Is alone time healthy in marriage or a red flag? - How we get our kids to actually like playing outdoors … and SO much more If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

If a product in the supermarket says 5 stars you’d think it would be the best choice for you, right?  Today I’m joined by Mandy Sacher and we’re not talking about junk food today.  We’re talking about the breads, wraps and even muesli bars that most people would think are healthy and great choices … but they’re filled with ingredients that are hurting us AND our kids.  We’ll chat about: The snacks that belong in the confectionary aisle  Why the governments health rating system is broken  The science behind some snacks that make your kids crave MORE  How children are getting ‘adult’ diseases like type 2 diabetes and fatty liver disease  The popular Australian peanut butter ingredient that is on its way to getting banned in the states  … and SO much more If you want to follow Mandy you can find her on @Mandy Sacher Nutrition, @mandy_sacher and https://www.mandysacher.com/  If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

Have you ever caught your kids copying something you do… and thought “Yikes, I didn’t mean to teach them that”? Yep. Same. The unfortunate thing is that half the things our kids are learning from us, aren’t things we’ve explained to them. It’s the stuff we’re doing day-to-day that they’re picking up and copying without us even noticing.  Until one day we go “hold on, who taught you that?” So in today’s episode, I wanted to chat about some of the things you might be teaching your kids. Not from a place of ‘perfect parenting’ because trust me, I’m not perfect.  But from a place that might help you notice small moments in your day you want to change… so that your kids grow up healthier, happier, and more confident. We’ll chat about: How I talk about food so my kids want to eat veggies Why I never reward my kids with food (and what I do instead) What happened when my daughter called me out for overreacting How I’m teaching them to handle big feelings and stressful moments What I’m doing to prevent iPad babies My tip for making bedtime less stressful! What happened when Chris got caught eating M&Ms in the middle of the day … and SO much more If you want to hear more about this from an expert, you’re going to want to listen to my episode with Parent Educator Courtney on Spotify or Apple. If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

If you’d told me at 27 what my life would look like at 40… I would never have believed you. I was stuck in a toxic relationship, obsessed with how my body looked, and I didn’t want kids. Fast forward to today and at time of recording I’m 5 days away from turning 40, a mum of 4, married to the most amazing man,I run a business that teaches women (and men) how to nourish and love their bodies, I’m in the middle of chemotherapy and you know what? I’m feeling more grateful, more fired up and more passionate than ever. So in today’s episode, I’m sharing the things I wish I knew before I turned 40, including the lessons that have shaped me and the lessons I’m passing on to my kids 💛 If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

This episode almost didn’t happen because we had a domestic about dinner… but here we are 😂 Today I’m back on the couch with my fifth child (aka husband) Chris Duncan, and we’re sorting your sh*t out. Or trying to. In between the chaos, arguments and sex life negotiations.  This is a segment where you send in your anonymous dilemmas and we provide our best/controversial (?) advice. If you want your question answered next time, make sure to send me a DM over on IG @thefigure_ or follow and wait for the next anonymous question box! This one is messy, unfiltered and maybe a bit too honest? But that’s us. And honestly… You might feel a little more normal after hearing it. You’ll hear: Whether ‘we never fight’ is actually a big red flag Why Chris thinks a Twirl could fix our sex life What to do when you’re looking and feeling sexier, but your partner is still on the couch The (actual) logistics of scheduling sex with four kids How to handle feeling like you’ve lost yourself The difference between what’s ‘normal’ and what’s ‘common’ when it comes to sex drives, body image & burnout … and SO much more If you want more like this, we have a Spotify playlist with all of our SYSO episodes here. Chris is now an influencer so make sure you head over to his IG @chrisduncan7 and give him a follow too. If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

You sent in your questions… and today I’m giving you unfiltered answers. From how I sleep trained FOUR kids (yes even the twins), to what I pack for food when travelling with toddlers, this episode covers everything. I’m chatting about parenting, food, business, husbands eating KFC and yes - why I still dye my hair even after being diagnosed with cancer. If you’ve ever looked at someone’s habits and thought “but they eat like crap and never get sick… how does that work?” Well, I’m answering that too. You’ll hear: The sleep training method that changed my LIFE Protein powders: which ones I use and what ingredients to look out for What I pack for my kids when we travel (it’s easy and the kids are SO much more manageable this way too) Which bread to buy in the supermarket What’s wrong with salami and ham (it’s not just the meat guys) Why I chose ‘The Figure’ for my business name and what’s changing soon 👀 What to do if your loved one thinks they need processed food to keep them happy … and SO much more What I mentioned in this episode:  I wear the Garmin Fenix 7S Solar Watch Shoutout to Christine from Happy Sleepers who introduced me to sleep training. You can use my discount DANNI10 at www.happysleepers.com I use Happy Way Protein Powder. Use HAPPYD at checkout for 10% off. Find out how much protein you need in your diet using my free macro calculator here If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

If you’ve ever looked at your skin, your period, your mood or your bloat and wondered what is going on with my body… Then this one’s for you. After being diagnosed with cancer, I started questioning everything. My skincare, my shampoo, my perfume, my cleaning products.  And if I’m completely honest, it’s sent me down a rabbit hole I can’t unsee. So today, I brought in the big guns: Nat Kringous - Australia’s go-to hormone expert, best selling author and founder of The Pagoda Tree.  Nat has worked with over 30,000 women, from teens to cancer patients to help rebalance their hormones, detox their homes and help get their energy back. Nat’s not here to sell you on celery juice or shame you for using candles or enjoying a glass of champagne. She’s here to help you cut through the BS and start supporting your body properly without losing your mind. Stick around to find out: Why she’s seeing more cancer patients than ever before and what they ALL have in common The ‘clean’ products that actually aren’t clean… and what you should be throwing away first The one hidden ingredient she says is worse than alcohol for your hormones How to protect your kids without being “that parent” The most common signs and symptoms that your hormones might be imbalanced Nat’s most controversial wellness takes (I wasn’t expecting her to say this one!) … and SO much more Want more of Nat?  Download her free low tox guide here Check her out on IG @natkringoudis Visit her website www.natkringoudis.com If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

If you think cancer would be the thing that slows me down… You don’t know me very well. I was diagnosed with bowel cancer in May but instead of curling into a ball and asking “why me?” I did what I always do. I got back up. And I kept going. Today I’m talking about how I’m staying positive even though I’m going through one of the hardest moments in my life. You’ll hear: How I still managed to go to the gym the morning of my first chemo session The EXACT structure of my day (yep, even now) How I pull myself out of the hole when I’m spiralling The habits that keep me grounded and pushing each day Everything I had in place BEFORE being diagnosed that has helped me stay so positive Why surviving isn’t enough for me… I want to thrive … and SO much more I also want to hear from you. I have compiled some of my favourite episodes on mindset. Once you’ve listened, DM me over on IG @thefigure_ and tell me which one hit you the hardest. You’re Trying to Do It All… and That’s Exactly Why You’re Getting Nowhere on Spotify | Apple You Life Would Change if Only You… on Spotify | Apple How to Keep Doing the Hard Thing For Your Future Self EVEN When You’re Ready to Quit on Spotify | Apple The Reason I Can Do Hard Things on Spotify | Apple Do you want this kind of pep talk every week? Come join me in The Vitality Project. It’s my group coaching program where we don’t just talk about fat loss. We talk about habits, structure and how to build a life that holds you together when things get hard. You in? Join here. If you need a push to take control of your health - download my app Fit By The Figure. I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

I saw a post on IG the other day… a dietician recommending ultraprocessed foods for children. Guys, I’ve said this before and I’m going to keep saying it. This… is not good enough. This isn’t just about a fish finger and a piece of white bread. It’s about the messaging we’re giving parents. That’s ‘its good enough.’  But if we want our kids to thrive and not just survive… we have to do better. So today I’m showing you how. I’m breaking down the exact snacks I feed my kids that are not only CHEAPER and HEALTHIER  but also keep them full for longer. Which means you won’t be reaching for a second snack 10 minutes after handing them a Le Snack. Not only is this better for your wallets BUT it also nourishes their bodies, supports their brains, skin, heart eyes… And gives them the energy to be kids. If you’re stuck for ideas, I have a whole e-book dedicated to kids lunches which you can find here. You’ll hear: Cheaper and healthier alternatives to Up & Gos, Tiny Teddies and Rice Wheels How we’ve been tricked into thinking ‘snack food’ needs marketing Why your kids are constantly hungry after snack time The exact food in my kid’s lunchboxes this week How I’m managing to prep for 4 kids meals all while having chemotherapy … and SO much more If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.

If you had told me last time Chris was on the poddy that I would: Have been diagnosed with Bowel Cancer when we thought I was just anemic Have to stop breastfeeding London Be starting chemotherapy (for 3 months!) Have gone viral for the whole thing on social media (and have since done so many interviews…) I wouldn’t have believed you. So today’s episode is a much needed, much overdue catch up with my husband Chris Duncan to chat about everything that’s happened since We’re chatting about all the stupidest stuff people say to you after you’ve been diagnosed with cancer, the crazy lack of empathy some doctors have shown me, and how this has impacted our relationship - all while providing you with some banter to get you through the day. If you want more of Chris - we have a whole Spotify playlist where you can binge our more light hearted episodes 💛 Link here Chris is also an influencer now so make sure you go follow him on IG over at @chrisduncan7. If you need a push to take control of your health - download my app Fit By The Figure or sign up for coaching.  I also share all of my health and fitness tips over on IG @danni.duncan_ so if you want more, make sure you join me over there. Or follow the podcast over @lifewithdanniduncan.