Let’s get to know each other!

We’re busting the biggest metabolism myths holding women back—from “six small meals” to “no food after 7 PM,” endless cardio, magic fat-burners, and the belief your metabolism crashes at 30. We unpack what metabolism really is, why protein and strength training matter, how sleep and circadian rhythm fit in, and how to build habits that last.

🎥 We also recap our first YouTube Live Q&A (it was spicy 😅).

What you’ll learn

• Why meal content beats meal frequency

• How protein’s thermic effect gives you an edge

• Cardio vs. strength for a faster “engine”

• The truth about “fat-burning” foods/supplements

• Why metabolism stays stable 20–60 (lifestyle is the lever)

Resources mentioned

• Large lifespan metabolism study (published 2021)

• Late-eating & circadian rhythm research (published 2022)

(Note: none of this is medical advice. Talk to your healthcare provider, especially regarding GLP-1 meds.)

Next up → Build a strength-first weekly plan that you’ll actually stick to.

⏰ Timeline:

00:00 Intro + Live Q&A recap

01:15 Why we’re talking metabolism

02:20 What metabolism actually is (your body’s engine)

03:18 Common “boost your engine” claims we hear

04:02 Myth #1: “Six small meals boost metabolism”

06:05 TEF explained + why protein wins

08:10 Meal frequency vs. total daily intake (what matters)

09:35 Practical tip: build plates protein-first

11:02 Myth #2: “Eating late makes you fat”

13:05 Why cut-off rules seem to work (it’s calories)

14:22 Sleep, circadian rhythm & late meals

16:10 Late-night, high-protein options that help

17:05 Myth #3: “Endless cardio speeds metabolism”

18:55 Muscle = BMR engine (why lifting matters)

21:10 EPOC, HIIT, walking for recovery

23:05 Programming: 2–4 strength + 1–2 HIIT weekly

24:10 Audience check-in + thumbs-up request

24:35 Myth #4: “Fat-burning foods/supps melt fat”

27:05 Caffeine/green tea = tiny, temporary effects

28:40 Spend on shoes, dumbbells, groceries instead

29:28 Sleep target for women (7–9 hrs)

30:05 Myth #5: “Metabolism plummets with age”

32:10 Stability from 20–60, sarcopenia & lifestyle

34:05 Strength + protein to protect metabolism

35:08 Caution chat: GLP-1s & informed decisions

37:00 Real-life habit timelines (complex vs simple)

38:10 The 5 truths recap

39:10 CTA: subscribe + next video pointer

39:40 Outro

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🎧 Listen on Spotify, Apple Podcasts & more

📲 Follow us on Instagram: @gigglesandglutes

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️

👩🏽‍⚖️ Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
TikTok: https://www.tiktok.com/@gigglesandglutes
YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!

The fitness world sold us a LOT of lies — from “carbs make you fat” to “progress is always linear.” In this episode of Giggles & Glutes, Zoë and Donne break down the truths the industry never told us: why mindset matters more than macros, why the scale is NOT the full picture, and how rest, recovery, and balance are your real superpowers.

We share the myths we had to unlearn, the toxic self-talk we overcame, and the tools that actually create long-term progress — without giving up pizza, wine, or your social life.

If you’ve ever felt frustrated, confused, or stuck in your fitness journey, this episode will shift your perspective and help you finally find freedom in training, nutrition, and self-love.

✅ Progress isn’t linear

✅ Your mindset matters more than macros

✅ Why the scale lies (and what to track instead)

✅ Supplements: what’s worth it and what’s hype

✅ The power of rest & recovery

✅ Living life and still reaching your goals

💌 Share this with a friend who’s been battling fitness myths and remind them: you don’t have to punish your body to see progress.

⏰ Timeline:

00:00 Welcome & Why This Episode Matters

01:05 Progress Is Not Linear (and why that’s okay)

04:20 Mindset vs Macros – The Real Secret to Results

08:00 Comparison & Toxic Self-Talk in Fitness

11:10 Fitness Myths We Had to Unlearn

14:40 Dragging the Scale: Why It Lies to You

19:30 Jeans, Glutes & Body Composition Reality Check

23:00 Supplements – What’s Worth It (and What’s Not)

27:15 Rest Is Powerful – The Truth About Recovery

32:40 The Bonus Truth: You Don’t Have to Give Up Your Social Life

35:00 Final Thoughts & Therapy Session Wrap-Up

📺 Watch on YouTube

🎧 Listen on Spotify, Apple Podcasts & more

📲 Follow us on Instagram: @gigglesandglutes

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️

👩🏽‍⚖️ Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
TikTok: https://www.tiktok.com/@gigglesandglutes
YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!

You’ve meal-prepped, tracked every calorie, avoided the cake at work—and still ended up feeling out of control around food. Why?

In this episode of Giggles & Glutes, Zoë and Donaé break down how diet culture wires us to feel guilt, fear, and shame about food. From the “what-the-hell effect” to the binge-restrict cycle, we unpack why you are not the problem—the system is.

You’ll walk away with powerful mindset shifts and 5 steps to finally start healing your relationship with food.

🎧 Whether you’re navigating binge eating, food anxiety, or the pressure to eat “clean” all the time—this is the conversation we all needed

⏰ Timeline:

00:00 Intro & why food feels like the enemy

02:20 Office cake, guilt & “diet rules”

04:05 Why willpower isn’t the problem

06:45 The real reason bingeing happens

09:20 Toxic diet culture: How it traps you

11:40 Clean vs dirty food = a marketing lie

13:00 The “what-the-hell effect” explained

15:30 Binge-restrict cycle breakdown

17:15 The mental toll of clean eating

19:00 Social isolation & food anxiety

21:10 Family, culture & the joy of nostalgic food

24:10 Shame, cravings & learning to enjoy again

26:45 The food police in your head

28:10 5 Steps to Rebuild Food Freedom

28:20 Step 1: Curate your digital environment

30:10 Step 2: Notice & challenge the food police

31:40 Step 3: Eat the “forbidden” food

33:00 Step 4: Debunk myths with science

34:10 Step 5: Reconnect with hunger/fullness cues

35:30 Final message & call to action

📺 Watch on YouTube

🎧 Listen on Spotify, Apple Podcasts & more

📲 Follow us on Instagram: @gigglesandglutes

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️

👩🏽‍⚖️ Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
TikTok: https://www.tiktok.com/@gigglesandglutes
YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!

Are you letting a number on the scale ruin your day? In this episode of Giggles & Glutes, Zoë and Donaé get real about why the scale doesn’t show the full picture—and how to actually track your fitness progress in ways that matter.

From strength gains to booty-growing jeans, from body comp hacks to Whoop insights and cycle syncing—this is the empowering conversation you didn’t know you needed. Expect giggles, real talk, and plenty of knowledge bombs to help you fall in love with the process again. 💪💕

✨ What we cover:

•The truth about daily weight fluctuations

•Why strength and performance tell the real story

•How to take progress pics that actually show change

•Why your jeans might be lying to you

•The underrated power of sleep, hormones, and hunger

⏰ Timeline:

00:00 Whoop update

01:52 Ditching the Apple Watch

03:15 Intro & topic reveal

04:32 Scale obsession

06:06 What weight really means

07:54 Why weight fluctuates

09:35 Hormones & cycle impact

11:26 Smarter weighing approach

12:49 Strength as progress

14:52 Progressive overload

16:20 Body composition vs scale

17:44 Zoë’s transformation story

18:55 Progress pictures

20:18 Clothing fit check

21:23 Flexibility & endurance

22:17 How you feel

23:25 Bonus facts: sleep & hormones

25:00 Final takeaways

25:40 Sign-off

📺 Watch on YouTube

🎧 Listen on Spotify, Apple Podcasts & more

📲 Follow us on Instagram: @gigglesandglutes

💬 Share your thoughts in the comments — have BCAAs made a difference for you?

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️

👩🏽‍⚖️ Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
TikTok: https://www.tiktok.com/@gigglesandglutes
YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!

Are BCAAs really necessary, or are you just wasting money flavouring your water? In this episode of Giggles & Glutes, we break down everything you need to know about BCAAs — what they are, how they work, and whether they’re worth the hype.

We share our personal experiences, who might genuinely benefit from BCAA supplements, and when you’re better off sticking to water and focusing on your protein intake.

We also dive into:

• Fasted training & BCAAs

• BCAAs for fat loss phases

• Why your protein intake matters more

• Common supplement mistakes

• Our thoughts on flavors, effectiveness, and whether you even need them

⏰ Timeline:

00:00 Intro: Why we’re talking about BCAAs

00:45 Are BCAAs just gym hype?

01:20 What BCAAs actually are (Leucine, Isoleucine, Valine)

02:50 BCAAs vs Water — what’s the difference?

03:55 Do you need BCAAs if you eat enough protein?

05:05 Who actually benefits from BCAAs

06:35 Pros of BCAA supplements

07:50 Cons of BCAA supplements

09:00 Best time to take BCAAs

10:20 Dosing & ratios explained

11:35 The bigger fitness picture: Protein, recovery, training

13:00 Our final thoughts on BCAAs

13:45 Call to Action: Share, Subscribe & Comment

📺 Watch on YouTube

🎧 Listen on Spotify, Apple Podcasts & more

📲 Follow us on Instagram: @gigglesandglutes

💬 Share your thoughts in the comments — have BCAAs made a difference for you?

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️

👩🏽‍⚖️ Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
TikTok: https://www.tiktok.com/@gigglesandglutes
YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!

Are you constantly tired, unmotivated, or plateauing in your workouts? You might be in the burnout zone. 😩

In this episode of Giggles & Glutes, Zoë and Donaé dive deep into the signs of training burnout, what’s really happening in your body, and how to train smarter—not harder. Whether you’re a runner, lifter, boxer, or weekend warrior, burnout affects us all.

🎯 We cover:
• What burnout really feels like
• Why “pushing through” could sabotage your progress
• How to structure your training to avoid exhaustion
• Why rest isn’t laziness—it’s science-backed recovery
• Practical ways to balance hormones, improve sleep, and fuel better

🚨 If you’re feeling fatigued and frustrated, don’t skip this one.

📩 Share with your fitness bestie or that client who won’t stop training through injury!
💬 Comment below with your biggest “aha” moment.

🔗 Related episodes: https://www.youtube.com/watch?v=TritppzWPec

⏰ Timeline:

00:00 Welcome & Why We’re Talking Burnout
01:05 What Burnout Feels Like (It’s More Than Fatigue)
02:10 The Science Behind Overtraining & Cortisol
04:10 Why Bodybuilders Burn Out the Most
06:15 Pushing Through = Muscle Loss + Hormonal Imbalance
08:20 Guilt vs. Smart Training
10:00 General Adaptation Syndrome & Why Deloads Matter
11:35 Periodization: How to Structure Smarter Workouts
13:00 Recovery Tools That Actually Work
14:40 Real Client Story: Fuel > Ego
16:20 Mental Recovery, Hydration & Rest
17:30 Final Words: Burnout ≠ Weakness

📺 Watch on YouTube
🎧 Listen on Spotify, Apple Podcasts & more
📲 Follow us on Instagram: @gigglesandglutes
💬 Comment below with your go-to high-protein meal or fav macro combo!

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️


👩🏽‍⚖️ Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
TikTok: https://www.tiktok.com/@gigglesandglutes
YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!

In this episode of Giggles & Glutes, we’re diving DEEP into the science and strategy behind building glutes that actually grow. 🔥

We’re not just talking about a peachy-looking booty—this is about strength, function, and activating those lazy glutes with intention.

Zoë and Donaé break down the must-know hypertrophy principles, the top EMG-backed glute exercises, and why mind-to-muscle connection is the secret sauce for glute gains.

💥 PLUS: Get our FREE Glute Activation Guide to fire up your glutes before every workout!

👉 Download it here: https://bit.ly/GigglesandGlutes

🎧 What You’ll Learn:

•Why your glutes aren’t activating (gluteal amnesia explained)

•3 science-backed keys to hypertrophy

•How to build a strong, functional booty

•The best exercises for max glute growth

•Cues that actually help you feel your glutes

•How often to train glutes for real results

•Our personal glute training routines and faves

Whether you’re trying to grow your glutes, improve your form, or just understand how to activate them better—this episode has everything you need.

👉 Subscribe, download your Free Glute Guide, and let’s grow together! 🍑

⏰ Timeline:

00:00 Intro & why strong glutes matter

00:55 What is hypertrophy? (Muscle growth simplified)

02:00 The 3 keys to growing your glutes

03:05 Gluteal amnesia & why your glutes are lazy

04:00 Why mind-to-muscle connection is everything

05:00 The power of the squeeze in exercises

06:05 Glute activation doubles with mental focus

06:50 Top glute-building exercises backed by science

07:05 Barbell hip thrusts

07:30 Elevated glute bridges (jumbo ball or step)

08:00 Bulgarian split squats

08:25 RDLs (glute-hamstring synergy)

08:55 Step-ups (and how to lean forward properly)

09:35 Cable kickbacks (control is key)

10:05 Banded lateral walks for activation & finishers

10:45 Our personal favorite glute exercises

11:45 How often to train glutes for real results

12:20 Structuring your glute workout: Activate → Compound → Burnout

13:15 The most effective glute cues (nuts, coins & bushes 🤭)

14:25 Fun client story + squat breakthrough tip

15:10 Final takeaway: own every rep

15:40 Free glute activation guide CTA + outro

📺 Watch on YouTube

🎧 Listen on Spotify, Apple Podcasts & more

📲 Follow us on Instagram: @gigglesandglutes

💬 Comment below with your go-to high-protein meal or fav macro combo!

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️

👩🏽‍⚖️ Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
TikTok: https://www.tiktok.com/@gigglesandglutes
YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!

Most people skip cardio and stretching… but it might be the reason you’re not seeing results. In this episode of Giggles & Glutes, Zoë and Donaé break down exactly how cardio and stretching support:

•Muscle growth and recovery

•Fat loss and improved endurance

•Injury prevention and posture

•Overall health and hormonal balance

We also answer the BIG questions:

👉 Should you do cardio before or after weights?

👉 What’s the minimum effective dose of stretching and cardio?

👉 How can you fit them into a busy schedule?

Whether your goal is strength, fat loss, or feeling amazing in your activewear — this episode gives you the science, the sass, and the real-life strategies to train smarter.

🔁 Share this with a gym bestie who skips the cooldown, and don’t forget to subscribe or follow the pod!

⏰ Timeline:

00:00 Introduction – Cardio & Stretching: Why they matter

01:20 Why people avoid cardio and stretching

02:18 Cardio’s role in strength training and recovery

04:10 How cardio boosts blood flow, oxygen, and nutrients

05:22 Cardio increases work capacity and performance

06:45 Combining cardio & strength training without losing gains

08:15 When to do cardio: before vs after weights

10:00 Real-life tips on energy, motivation & programming

11:38 Splitting sessions (AM/PM) or separate days

13:05 75 Hard Challenge and why it’s not always realistic

14:32 Everyday cardio options (walking, chores, dance, etc.)

16:20 Supersets and circuits = sneaky cardio

17:50 Hot weather cardio & real-life stories

19:00 Why stretching is underrated (injury prevention, DOMS, posture)

21:15 How to fit stretching into your routine (5–10 mins is enough)

22:18 Be intentional with your training time & avoid distractions

23:10 Final reminders + Subscribe for more episodes!

📺 Watch on YouTube

🎧 Listen on Spotify, Apple Podcasts & more

📲 Follow us on Instagram: @gigglesandglutes

💬 Comment below with your go-to high-protein meal or fav macro combo!

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️

👩🏽‍⚖️ Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
TikTok: https://www.tiktok.com/@gigglesandglutes
YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!

Ever feel like you’re doing all the right workouts, but nothing’s changing? In this episode of Giggles & Glutes, Zoë and Donaé break down the powerful secret sauce behind real training results: Mind-to-Muscle Connection (MMC). We cover how to actually activate your muscles, the difference between slow and fast-twitch fibers, why control beats speed every time, and how to feel the burn in every. single. rep. Plus, we share a fun challenge that’ll make you love your most hated exercise (maybe).

⏰ Timeline:

00:00 Intro

01:30 What is Mind-to-Muscle Connection?

03:40 Why MSC matters for results

05:30 Glute bridge example & technique cues

07:10 Form corrections & small tweaks

08:40 How to build MSC (slowing down, tension)

10:30 Cues, touching muscle, mirrors, distractions

12:30 Types of muscle fibers (fast vs slow twitch)

14:10 Training for both fiber types

16:00 Control, burn, and maximizing the squeeze

18:10 MSC + breathing + tempo + intention

20:10 Weekly challenge + outro

📺 Watch on YouTube

🎧 Listen on Spotify, Apple Podcasts & more

📲 Follow us on Instagram: @gigglesandglutes

💬 Comment below with your go-to high-protein meal or fav macro combo!

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️

👩🏽‍⚖️ Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
TikTok: https://www.tiktok.com/@gigglesandglutes
YouTube: https://www.youtube.com/@GigglesandGlutes

Let’s get to know each other!

Confused about which workout style is right for you? In this episode of Giggles & Glutes, Zoë and Donaé unpack the truth behind Pilates, weight training, running, pedal (aka paddle), and HYROX training. Whether your goal is fat loss, strength, mental clarity, or better mobility—this episode breaks down what each style offers, the science behind them, and how to create the perfect fitness mix for YOUR body and goals.

Learn about:

•The surprising power of Pilates

•Why strength training is non-negotiable

•How running improves more than cardio

•The hype (and pain!) of HYROX

•And why cross-training might be your secret weapon

✨ Tune in to find your workout sweet spot and stop following fads that don’t fit your goals.

⏰ Timeline:

00:00 – Welcome to Giggles & Glutes

00:45 – Why we love cross-training

01:45 – Pilates: Our past misconceptions

03:00 – The real science-backed benefits of Pilates

05:10 – Pilates during pregnancy: Zoë’s story

06:30 – Mind-to-muscle connection explained

08:10 – Why Pilates humbles even top athletes

09:40 – Weight training: Our ride-or-die method

11:30 – Beyond aesthetics: The mental discipline of lifting

13:20 – The beauty of minimal-equipment workouts

15:00 – Pedal (paddle): The extrovert’s cardio

16:40 – Why paddle sports are secretly interval workouts

18:20 – Running: A love-hate journey

20:00 – How running improved our hip strength and confidence

21:45 – Why running makes you a better lifter

23:00 – HYROX: The challenge we’re not quite ready for

25:20 – Why beginners should steer clear (for now)

26:30 – Building a smart weekly workout routine

28:00 – Final thoughts: Do what fits YOUR goals

📺 Watch on YouTube

🎧 Listen on Spotify, Apple Podcasts & more

📲 Follow us on Instagram: @gigglesandglutes

💬 Comment below with your go-to high-protein meal or fav macro combo!

Don’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️

👩🏽‍⚖️ Disclaimer:

We always strive to share the most accurate information on a topic however this can be mixed with opinion and we maintain that all the views and opinions expressed in this video is just that.

Hang out with us on our socials!

Instagram: https://www.instagram.com/giggles.glutes/
TikTok: https://www.tiktok.com/@gigglesandglutes
YouTube: https://www.youtube.com/@GigglesandGlutes