Let’s get to know each other!Welcome back to Giggles & Glutes! 💪 In today’s episode, Zoë and Donaé dive into the 7 daily habits that boost your metabolism naturally—without hacks, fat burners, or detox teas.We’ll break down simple, science-backed habits like:⚡ Prioritising protein💧 Hydration on autopilot🏋🏽 Strength training for muscle🚶🏽 Daily movement (NEAT)😴 Quality sleep🧘🏽 Stress management🥗 Consistent meal timingPlus, we’ll connect each of them to the 4-step habit loop (cue, craving, response, reward) so you know exactly how to make them stick.✨ By the end, you’ll see that your metabolism isn’t broken—you just need habits, not hacks.👉 Challenge: Pick ONE of these 7 habits this week and redesign the loop for yourself. Share it in the comments so we can hold each other accountable!📌 Related Episodes to Watch Next:• How to Build Good Habits & Break Bad Ones – The Scientific Way• The Truth About Metabolism & Fat Loss⏰ Timeline:00:00 Intro – Why metabolism hacks don’t work01:20 What actually boosts metabolism02:45 Habit 1: Prioritise protein05:10 Habit 2: Hydration on autopilot07:25 Habit 3: Strength training (minimum 3 sessions)10:15 Habit 4: NEAT – Non-exercise activity12:30 Habit 5: Quality sleep14:10 Habit 6: Manage stress16:00 Habit 7: Consistent meal timing18:00 FAQs – Do you need supplements?19:00 Your weekly challenge & final thoughts – It’s not hacks, it’s habits📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutes#👇 Tell us in the comments which habit you’re redesigning this week!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 and up-to-date information possible. However, some of the content in this video reflects our own research, experience, and opinions. The views expressed are for educational purposes only and should not be taken as medical advice.Hang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes
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20:04
How to Build Fitness Habits That Stick: The 4-Step Habit Loop (Cue → Craving → Response → Reward)
Let’s get to know each other!Struggling to “stay disciplined”? It’s not you – it’s your brain’s habit loop. In this episode, Zoë & Donaé break down the 4 steps – cue, craving, response, reward – how to make good habits effortless and bad ones inconvenient, and simple tactics like the 2-Minute Rule and temptation bundling.What you’ll learn:• The brain systems behind habits such as the basal ganglia and the prefrontal cortex, and why willpower isn’t enough• How to design cues you can’t miss and how to make unhelpful cues invisible• Temptation bundling: pair what you need with what you want to boost consistency• The 2-Minute Rule to make starting automatic• Why instant rewards beat delayed ones and how to build your own reward loop• Real-life case study: fixing late-night scrolling to improve sleep and recovery• Quick-fire: how long habits really take, missing a day, stacking multiple habitsReferenced research & resources:• A Critical Review of Habit Learning and the Basal Ganglia — PMC Segerhttps://pmc.ncbi.nlm.nih.gov/articles/PMC3163829/• Holding the Hunger Games Hostage at the Gym Temptation Bundling — PMC Milkman et al.https://pmc.ncbi.nlm.nih.gov/articles/PMC4381662/• Teaching temptation bundling to boost exercise — Kirgios et al.https://katherinemilkman.squarespace.com/s/teaching-temptation-bundling-to-boost-exercise.pdf• Habit learning in hierarchical cortex-basal ganglia loops — Wiley / PubMedhttps://onlinelibrary.wiley.com/doi/10.1111/ejn.14730• How long does it really take to form a habit — Scientific Americanhttps://www.scientificamerican.com/article/how-long-does-it-really-take-to-form-a-habit/• How circuits for habits are formed within the basal ganglia — PNAShttps://www.pnas.org/doi/10.1073/pnas.242306812⏰ Timeline:00:00 Cold open – “Discipline” isn’t the problem00:36 Hosts intro and why habits are more powerful than motivation02:05 The autopilot loop running your day03:58 The 4 steps: cue, craving, response, reward06:40 Step 1 – Make cues obvious or invisible09:15 Step 2 – Make cravings attractive with temptation bundling13:00 Step 3 – Make responses easy with the 2-Minute Rule16:45 Step 4 – Make rewards immediate and satisfying20:55 Case study – Stop late-night scrolling for better sleep25:15 Quick-fire Q1 – How long to build a habit27:05 Quick-fire Q2 – Missed a workout, now what29:00 Quick-fire Q3 – Can you build multiple habits at once30:45 Your challenge and accountability31:50 CTA and next episode options📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts and more📲 Follow us on Instagram: @gigglesandglutes👇 Tell us in the comments which habit you’re redesigning this week!Don’t forget to LIKE, SUBSCRIBE and 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 are just that.Hang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes
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32:30
Women’s Fitness Struggles: Gym Intimidation, Home Workouts & Mindset
Let’s get to know each other!Struggling with gym intimidation, home workout distractions, or staying motivated? You’re not alone.In this episode of Giggles & Glutes, Zoë and Donaé dive into the real fitness struggles women face — from walking into the gym and feeling judged, to dealing with equipment hoggers, unsolicited advice, and the chaos of training at home.We’ll also cover the mental side of fitness:•The scale obsession•Comparison trap on social media•Guilt over missed workoutsMost importantly, we share practical solutions to build confidence, set up your home space, and focus on progress that actually matters.👯♀️ Whether you’re starting your journey or pushing through a plateau, this episode will remind you: you’re not alone, and your struggles are valid.✨ Listen now for relatable stories, real talk, and motivation to keep going.⏰ Timeline:00:00 – Intro & Welcome01:10 – Gym Intimidation02:11 – The Men’s Weight Section03:45 – Gym Bullying & Bench Stories06:45 – Equipment Hogging08:50 – Unsolicited Advice & Form Policing11:30 – At-Home Workout Chaos13:00 – Motivation vs. The Fridge14:45 – The Mental Struggles16:00 – Practical Solutions That Work17:30 – Closing Encouragement📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’t forget to LIKE, SUBSCRIBE & SHARE this with a friend who’s ready to build a body they love. 💪🍽️👩🏽⚖️ DisclaimerWe always strive to share the most accurate information on a topic; however, this may also include our personal opinions. All views and opinions expressed in this video are just that — opinions. This content is for informational and entertainment purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making changes to your health, fitness, or nutrition routines.Hang out with us on our socials!Instagram: https://www.instagram.com/giggles.glutes/TikTok: https://www.tiktok.com/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes
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18:31
5 Metabolism Lies Keeping You Stuck (and What Actually Works)
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 recap01:15 Why we’re talking metabolism02:20 What metabolism actually is (your body’s engine)03:18 Common “boost your engine” claims we hear04:02 Myth #1: “Six small meals boost metabolism”06:05 TEF explained + why protein wins08:10 Meal frequency vs. total daily intake (what matters)09:35 Practical tip: build plates protein-first11:02 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 meals16:10 Late-night, high-protein options that help17:05 Myth #3: “Endless cardio speeds metabolism”18:55 Muscle = BMR engine (why lifting matters)21:10 EPOC, HIIT, walking for recovery23:05 Programming: 2–4 strength + 1–2 HIIT weekly24:10 Audience check-in + thumbs-up request24:35 Myth #4: “Fat-burning foods/supps melt fat”27:05 Caffeine/green tea = tiny, temporary effects28:40 Spend on shoes, dumbbells, groceries instead29:28 Sleep target for women (7–9 hrs)30:05 Myth #5: “Metabolism plummets with age”32:10 Stability from 20–60, sarcopenia & lifestyle34:05 Strength + protein to protect metabolism35:08 Caution chat: GLP-1s & informed decisions37:00 Real-life habit timelines (complex vs simple)38:10 The 5 truths recap39:10 CTA: subscribe + next video pointer39:40 Outro📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’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/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes
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40:26
Fitness Truths Exposed: What the Industry Never Told Us
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 Matters01:05 Progress Is Not Linear (and why that’s okay)04:20 Mindset vs Macros – The Real Secret to Results08:00 Comparison & Toxic Self-Talk in Fitness11:10 Fitness Myths We Had to Unlearn14:40 Dragging the Scale: Why It Lies to You19:30 Jeans, Glutes & Body Composition Reality Check23:00 Supplements – What’s Worth It (and What’s Not)27:15 Rest Is Powerful – The Truth About Recovery32:40 The Bonus Truth: You Don’t Have to Give Up Your Social Life35:00 Final Thoughts & Therapy Session Wrap-Up📺 Watch on YouTube🎧 Listen on Spotify, Apple Podcasts & more📲 Follow us on Instagram: @gigglesandglutesDon’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/@gigglesandglutesYouTube: https://www.youtube.com/@GigglesandGlutes
Welcome to Giggles & Glutes, a YouTube channel by best friends and Personal Trainers Donaé and Zoë, where we dive into all things life, fitness, and women’s empowerment. Join us for real talk, laughter, tips on building confidence inside and outside the gym and navigating everyday challenges. Whether you’re looking for workout advice, motivation, or a good laugh, Giggles & Glutes is your go-to spot for uplifting content. Subscribe now and be part of our supportive community!
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